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Tuscan Bean Salad

The best aromatic flavours come from the freshest ingredients. When cooking Italian, look for fresh vine-ripened tomatoes and good quality olive oil.

Which beans are best?

For best results, use dried beans as they’re firmer and hold their shape better. If time is an issue, substitute canned beans, but be sure to thoroughly drain and rinse them before using. Be gentle when folding them in.

A variety of beans

Italy is a country rich with beans. You can use many types of beans in this recipe, including Romano, chickpeas, fava, or cannellini—all are great substitutes in this delicious salad. Spike up the flavour with fresh basil and oregano.

Lemony Waffle Stacks with Barbecue Tempeh and Poached Eggs

Savoury breakfast lovers rejoice! Last night’s vegetables are this morning’s waffles. These brunch stacks are a fun way to welcome the weekend, and much less expensive than dining out.

Barbecue Tempeh with Lemony Potatoes and Asparagus

A vegan take on “meat” and potatoes, this meal transforms the familiar into something fresh and spring-like. As it’s not quite barbecue season, the tempeh is cooked in the oven, developing a lovely, sticky crust.

Go for gold … or don’t

Replace Yukon Gold potatoes with sweet potatoes, russet potatoes, or large cubes of peeled kabocha squash.

Turkey-Lentil Meatloaf Club with Broccoli Pesto

If you’re the diner who makes meatloaf just for the following day’s sandwich, this recipe is for you. Create a healthier version of the meatloaf club of your dreams by sandwiching it between two large lettuce leaves instead of bread.

Salad option

Make this into a grain-free “pasta” salad by tossing broccoli pesto with some zucchini noodles. Top with slices or cubes of meatloaf and sweet potato for a satisfying, seemingly new leftover-based lunch or dinner. Check out our how-to video at alive.com/video.

Turkey-Lentil Meatloaf with Orange-Roasted Veggies

Protein-packed lean turkey gets a helping hand from fibre-filled lentils to create an unusual meatloaf. It’s rounded out with two types of perennially available and economical produce: sweet potatoes and broccoli. This dish appeals to both the dinner traditionalist and modernist in us all.

Endless variations

Change the produce and spices in this meatloaf for a brand new taste. Try grated apple or parsnip with rosemary, diced red pepper with chili powder, or diced celery and currants with curry powder.

Crispy Muffin Tin Pasta Nests

All that’s required with these crispy, cheesy, adorable tangled nests is a green side salad. They make for a healthy after-school snack, too.

One-Pot Tuscan Spelt and Zucchini Noodles

Making a pasta dish entirely in one pot saves time and cleanup. Plus, there’s a bit of dairy-free creaminess from the pasta starch that lends a more substantial quality to the dish. Walnuts add meatiness while sun-dried tomatoes bring a hint of sweetness to this fun, fresh weeknight meal.

Pick your pasta

This recipe will work with most shapes of pasta, making it a great way to use up odds and ends of different varieties in the pantry. If you choose gluten-free pasta instead of spelt pasta, remember that the gluten-free kind is much more likely to dissolve, so be careful to not overcook.

Chicken, Kamut, and Spinach Soup

The giant of the grain world, Kamut is great for bulking up soups. This delightful veggie-packed number makes a tasty transition from heavier winter dishes to lighter spring fare. It’s also proof of how a well-made soup can be rich in substance without being rich in calories. Spelt or wheat berries can also work well here as a substitute.

Flour power

If you are looking to breathe new life into your pancakes, muffins, pizza crusts, and DIY breads, try incorporating ancient grain flours such as spelt and Kamut. They are made by simply grinding up the grains into a fine powder, which provides significant nutritional advantages over refined all-purpose wheat flour. These flours are becoming increasingly available in stores, but you can also make your own by blending whole kernels in a food processor or high-powered blender until powdery. Start by replacing half the flour in a recipe with an ancient version, and experiment from there.

Roasted Carrots with Freekeh, Chickpeas, and Yogurt Sauce

This Middle Eastern-inspired dish presents itself as exceptionally fanciful, but it comes together quick enough for a weekday dinner while bringing an array of wonderful textures to the table. If using thicker carrots, slice them in half lengthwise before roasting.

Spice is nice

Za’atar is a cherished Middle Eastern spice blend consisting of sumac, sesame seeds, and herbs such as thyme. One taste and you’ll be looking to add it to dishes wherever you can. It can punch up everything from salad dressings to soups, roasted vegetables, and dips.

Frozen asset

To save time in the kitchen, consider making big batches of ancient grains at once and then freezing extras for future use.

Farro Asparagus Patties with Red Pepper Sauce

Your taste buds will celebrate once spring asparagus makes its annual appearance at local markets. These whole grain patties are the perfect way to take advantage of its vegetal sweetness and tender texture. Soft silken-style tofu is a great base for this lively sauce, but you can also make it using plain yogurt or sour cream. Leftover sauce is great on sandwiches and burgers. Bread crumbs are an easy DIY kitchen project. Simply grind up slices of day-old bread into fine crumbs using a food processor and then store in the refrigerator until ready to use.

Ancient Grain Porridge

There’s no need to rely on store-bought—making your own cracked grain warm cereal is a cinch. This version will start your day off with plenty of fibre to keep you feeling satisfied all morning long. As they rehydrate, the apple chips infuse the porridge with natural sweetness. You can also top the cooked cereal with a drizzle of maple syrup or add a few splashes of warm milk.

Raise a toast

If you want to give this porridge a toasty flavour, before grinding, spread out the grains on a rimmed baking sheet and roast in 325 F (160 C) oven until they’re slightly darkened and fragrant, stirring once, about 12 minutes. Remove from oven, let cool, and then grind.

New Potato, Spelt, and Smoked Mackerel Salad

Chewy spelt holds up wonderfully in salads, and this one is sure to become your new go-to picnic or potluck option. Mackerel contains a boatload of heart-healthy, brain-nourishing omega-3 fats. Take the extra step of parboiling the potatoes to shorten their roasting time considerably. This ensures that the outsides don’t become crispy well before the interiors are cooked through. If making this salad ahead of time, it’s best to toss the greens in just before serving so they don’t become soggy. To expedite the process of preparing large, slow-cooking grains such as spelt and Kamut, try soaking them overnight. This will slash the simmering time by about 25 percent.

Parsley Millet with Cumin and Cayenne-Roasted Chickpeas

Millet, a gluten-free whole grain, is the base for this warming vegan main course; quinoa works just as well. Cumin and cayenne work in tandem to add a savoury, spicy, anticancer edge to the meal.

Make it a main

To make this a more substantial main course, serve with a poached organic egg or other protein of choice.

Spelt Galette with Saffron-Roasted Cauliflower

Saffron is expensive, though a little goes a very long way. Its floral and earthy flavour makes it a natural pairing for the subdued notes of cauliflower, another cancer-preventive ingredient. These ingredients are encased in a galette, a round, flat pie that is free-form and rustic looking.

Stay seasonal

Try a different assortment of roasted vegetables and spices as the seasons change (see page 87 for other cancer-fighting spices to try). Roasted butternut squash cubes and roasted broccoli florets are just a couple of veggie suggestions.

Honey-Orange Fennel and Coriander Seed Carrot Salad

Moroccan cuisine is known for its heavy-handed application of spices, making the dishes of North Africa ideal inspirations for healthy home cooking. This carrot salad is influenced by the Moroccan spice route and is a textural winner.

Sweeter still

To add another element of sweetness, toss in a handful of raisins, currants, or sliced dried apricots.

Golden Banana-Tahini Shake

This spicy-sweet shake works as well for breakfast as it does for a snack or dessert. Cardamom lends a chai tea-like flavour to the mix, while turmeric gives myriad health benefits and a sunshiny hue. Black pepper is added to increase the bioavailability of turmeric and the anticancer effect of cardamom—and to spice things up a touch more.

More protein

Boost the protein in this shake with 1 to 2 Tbsp (15 to 30 mL) of your favourite protein powder or hemp hearts.

Tri-Spiced Applesauce Pancakes

Transform your morning oatmeal into something more special with these gluten-free pancakes. Warmed up with cinnamon, ginger, and allspice, they’re a sweet and stackable way to promote good health.

Oat flour

Oat flour can be purchased or made at home by blending 2 cups (500 mL) quick-cooking rolled oats in a blender or food processor until a fine flour forms. For the pancakes to be gluten free, the oats or ready-made oat flour must be certified gluten free.

Southwestern Fingerling “Nachos” with Avocado Cream

Fingerling potatoes really do look like fingers, and they make brilliant finger food. Serve this tray of fried chip-free nachos for dinner, or as an appetizer at your next gathering.

Quinoa Waldorf Stuffed Sweet Potatoes

Walking the line between savoury and sweet, the classic Waldorf salad gets a boost of nutrition from quinoa and beta carotene-rich sweet potato.

Asiago Tuna Melts on Tomato Spinach Beds

Our childhood tuna melts were the ultimate quick dinner for parents. Here, they’re all grown up (yet still equally enjoyed by kids) with sharp Asiago cheese, juicy tomatoes, and dark greens. This complete meal can be served with whole grain or gluten-free toast to soak up the juices or enjoyed as is for a grain-free option.

Teriyaki Tofu and Broccoli Stuffed Sweet Potatoes

Switch up the stir-fry by leaving rice behind and replacing it with caramelized roasted sweet potatoes. Once sliced, they’re ready to take on a sticky broccoli-tofu topper for a meal that will satisfy your takeout cravings.

Feta and Onion Stuffed Accordion Red Potatoes

Accordion potatoes, sometimes called hasselback potatoes, are an elegant (and fun!) way to mix up your stuffed potato game. By making gentle slits in the potato flesh, you create the perfect holder for any number of flavour enhancers.

Mustard Crusted Salmon with Dill Radishes and Asparagus

Spring has truly sprung on this vibrant sheet pan supper. Roasting radishes is a new way to enjoy the springtime treat, mellowing their sharpness. In-season asparagus and juicy, mustard-crusted salmon (packed with protein and omega-3s) make this meal feel worthy of a special occasion—even though it’s a cinch to prepare. Whenever possible, choose organic ingredients.

Broiled Miso Butter Tofu with Sesame Broccoli and Cucumber Noodles

As a good source of plant-based protein and calcium, tofu deserves to be given the royal treatment with a slick, salty-sweet miso butter. Broccoli and cucumber noodles round out the meal for a vibrant, healthy, and fast alternative to takeout.