Food

Skipping grains and gluten shouldn’t mean giving up your favourite textures and tastes. Invite verdant romanesco—a spiky, broccoli-like cruciferous vegetable—into your kitchen to stand in for rice tonight. Tip: This dish is served raw, but it can be made into a warm side dish by sautéing the minced romanesco with olive oil until heated through; stir in remaining ingredients off the heat.

Turkey isn’t just for the holiday season anymore. High in protein and low in fat, it makes an excellent addition to your dinner rotation, be it for a special occasion or for the everyday. Tip: Leftover turkey breast can be transformed into a hearty soup, stew, or chili.

Olive oil cake is a traditional Italian dessert that beautifully showcases the fruity characteristics of olive oil, which lends moisture and richness. Combined with pears and thyme, this dessert looks and feels sophisticated while retaining its old-world, rustic charm. Tip: Replace pears with apples, plums, apricots, or peaches as the seasons change.

This delicious beet salad is as irresistible to eat as it is to look at. Beets are an excellent anti-inflammatory detox food full of powerful antioxidants.

This delicious dinner in a bowl is a snap. It pleases all palates and satisfies every age. And ultimately delivers the comfort of healthy ingredients in a single bowl.

This simple dinner ticks all the boxes: delicious, wholesome, and satisfying. Plus, it’s vegetarian. Sweet squash combines with crunchy-earthy barley, kale, and peas to make a delicious meal for a weekday evening. Serve with brown basmati rice on the side, if desired.

Peppery, bright-green mustard leaves are a wonderful accompaniment to gnocchi. Coupled with lemon zest and a light blend of fresh herbs, this meal will please every palate.

The lovely nutty flavour of black rice pairs beautifully with a curried citrus vinaigrette. This dish is also excellent served with cooked chicken breasts. Grapes are used here, but feel free to try mango or papaya chunks for a lovely addition.

Collard greens pack a powerhouse of nutrition into a recipe with few calories. As a member of the valuable cruciferous family (which includes kale, broccoli, Brussels sprouts, cabbage, and rutabagas), 1 cup (250 mL) cooked collards provides a whopping 308 percent of your daily vitamin A needs.

Pho is a traditional Vietnamese soup. Its broth gives off a heady, spiced fragrance that makes you feel taken care of. The broth can be made ahead and frozen, allowing you to quickly assemble this complete meal any night of the week.

What’s Valentine’s Day without a little chocolate? While most chocolate cream pies require mountains of whipped heavy cream and sugar, this vegan version uses luxurious coconut milk for a dairy- and soy-free take on the French classic. And the press-in crust means you don’t have to turn on the oven. Tip: Make this pie into single servings by using removable-bottom mini tart shells.

A flavourful whole grain crust is enhanced with olive oil and coconut, contrasting perfectly with a creamy yogurt and berry filling. It’s all drizzled with honey (buy a local variety, if you can) for a healthier take on pie. Tip: Adding a spoonful of cocoa to both the crust and yogurt filling is an ideal switch-up for the chocolate lover.

Brownies don’t need the melted butter to stay fudgy and rich. A triple hit of heart-healthy ingredients in the form of olive oil, dark chocolate, and walnuts, this is a treat you can feel good about sharing with those you love (or keeping all to yourself). Tip: Replace the dried cherries with fresh when in season.

Morning glory muffins and breads are filled with fruit, nuts, and usually far too much sugar and canola oil; grated apple and olive oil add sweetness and moisture, respectively, to this bread instead. It’s packed with everything you need to start your day on a heart-healthy, energizing note, while being just as nice in the afternoon with a cup of tea. Whenever possible, use organic ingredients.        

Butter is replaced in the classic chocolate chip cookie with a touch of fruity olive oil. Loaded with almonds and dark chocolate chips, and accented with orange, it’s a snack worthy of your cookie jar. Tip: To make these cookies nut free, replace almonds with toasted pumpkin seeds or sunflower seeds.

A slow cooker is ideal for making this Moroccan-influenced dish. The long cooking time results in a meal that has a complex blend of flavours and smells heavenly. Consider serving this meal over brown rice or couscous with a dollop of yogurt stirred in for added richness and a spot of protein.

Coconut, chicken, and cashews combine with curry spice and sweet mangoes to make an aromatic stew that is sure to become a family favourite. Consider serving this stew for dinner with whole grain naan bread and a green salad to round out the meal.      

Kamut (khorasan wheat) is one of the most protein- and iron-rich grains, with a full-bodied flavour that stands up well to bold Thai tastes. Create a heat alert in January with this spicy bowl. Tip: Add your favourite protein to this soup when simmering. Chicken, tofu, or chickpeas will all work well.

This comforting and colourful soup will certainly help you meet your daily requirement for vegetables. Rich in antioxidants, it makes a satisfying, probiotic-rich meal when accompanied by slices of cheese and chunks of fresh artisan sourdough bread.

This soup has both corn and spelt for a stick-to-your- ribs meal that will transport you to Mexico at the first spoonful. Tip: Use up remains of a whole wheat or gluten-free spaghetti package in place of orzo by lightly crushing to break up long pieces into bite-sized morsels.

This vegan take on a traditional Austrian dish makes an easy-to-prepare weeknight dinner that’s both tasty and nutritious. It’s not only chock full of beneficial probiotics—it’s also teeming with heart-healthy fibre.

Fresh lemon juice and white miso marry beautifully in this refreshing side dish. The delicious salad will keep in the fridge for several days. Its flavour is intensified by time—so you may want to double the recipe.

This recipe highlights just how versatile your slow cooker can be. Moist and fudgy, this cake makes a sweet pick-me-up or a decadent dessert garnished with coconut whipped cream and a sprinkle of dark chocolate shavings.      

Generate a little “heat” at the dinner table with this spicy exotic entrée. Packed with protein, it also boasts several antioxidant-rich spices and, of course, health-enhancing “friendly” bacteria.