Food

This colourful appetizer highlights the season and can be included on a cheese platter as a lighter choice. It’s also a great way to use up milk that’s close to its best-before date.

Cabbage is the new kale. As part of the same cruciferous family of veggies, cabbage provides the cancer-protective benefits kale does. By filling with tempeh rather than red meat, you get the nutritional benefits of fermented soy. These may take a little extra work, but they’re worth it.

This finger food can make a meal, it’s so satisfying! In fact, we usually have it for Christmas Eve with sparkling wine whether we’re having guests or not. The simplicity of garlic and tomatoes lets the seafood really shine.

The inherently sweet flavour of roasted vegetables pairs beautifully with roasted hazelnuts and tangy balsamic vinegar in this warm wintertime salad. Antioxidant rich and colourful, it delivers a nutritious punch combined with aesthetic appeal.

Thyme marries with other health-enhancing herbs in this “land and sea” one-skillet dish. Low in calories and sodium, yet decidedly delicious, it’s a terrific meal option for weight watchers who don’t want to feel deprived!

A perennial party favourite gets a makeover with this white food trifecta. Instead of mayonnaise, probiotic-packed yogurt and protein-rich white beans create a creamy base. Topped with sticky caramelized onions containing a variety of compounds to scavenge free radicals, this dip will please both the epicure and the healthy chef in you. Tip: White beans can be replaced with chickpeas for a new spin on the classic hummus.

Stave off winter’s chill with this hearty, nourishing, thyme-scented soup. Protein rich and filling, the soup, accompanied by a side salad, is a complete meal in a bowl.

The complementary and classic pairing of lemon and thyme lends an elegant cachet to this simple dish. It’s an easy-to-prepare meal you’ll be proud to serve guests and family alike.

These aren’t your average mushroom caps! Packed with umami flavour and loads of phytonutrients, they can also be turned into a vegetarian main course by using large portobellos instead of an assortment of smaller mushrooms.

Snowy white coconut gets a suntan, lending a floral, nutty aroma and textural contrast to the grains, along with potassium, fibre, and medium-chain triglycerides. This tropical, dairy-free twist on traditional rice pudding is sure to warm you up this winter. Tip: If you don’t like coconut, replace coconut milk with almond milk, and swap the shredded coconut for slivered blanched almonds (skip the toasting).

Cauliflower’s pale exterior is certainly not an indicator of its nutritional prowess: it contains vitamins C, E, and K; carotenoids; fibre; and a variety of minerals. Presented as a “roast,” this fun vegetarian centrepiece will be a showstopper at your next gathering.     Tip: Cauliflower is a blank canvas to experiment with. Try different spices, herbs, and rubs for the “roast” to create an entirely new recipe.

Vegans and dairy-free diners rejoice! A quick whir in the blender creates a snowy white alfredo sauce that won’t leave you needing a nap after dinner. Even tofu doubters will be asking for more (and the recipe). Tip: Just before serving, stir in a few handfuls of baby spinach, sliced kale, or blanched broccoli (heat with cooked pasta and sauce until wilted and warmed through) for a pop of festive green.

Light, yet satisfying, lettuce cups are an easy lunch to pack: use one container for the meat mixture and one for the lettuce leaves. The meat mixture can be made ahead; it also freezes well. Reheat before serving or dish up at room temperature.    

Chia seeds, cocoa, and coconut milk combine to make a dessert-worthy and omega-3-packed instant pudding. There’s no heat required, and the recipe can be adjusted to suit your mood with more or less sweetener, a pure vanilla version, or crushed raspberries folded in for a fruity switch-up.

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You won’t find white rice in this risotto—and you won’t miss it. Amaranth, a tiny seed filled with fibre and antioxidants, combines with toothsome pumpkin seeds for a similar risotto texture without the refined grains. Garnishing with evergreen-hued pumpkin seed oil elevates this dish to dinner party-worthy in a flash.

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Packed with protein, a range of minerals, and a little chocolate, these nut-free granola bars deserve a place in your lunch bag tomorrow. With four different varieties of seeds and a base of puffed quinoa (technically a seed itself), this snack gives new meaning to “bird food.”

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Superfood bowls are popular because they’re versatile, healthy, and satisfying. Here, a quadruple hit of seeds (if you count the quinoa) with baked poppy seed crusted tofu, creamy dairy-free sunflower seed dressing, and sunflower seed sprouts combine for a super-tasty dinner bowl.

This classic salad easily transforms into a lunch wrap. Swap tuna for cooked salmon or chicken if you have leftovers. Savoury Greek yogurt spread and eggs provide an extra boost of protein.

Coffee shop muffins with streusel toppings are loaded with sugar and fat. Most are also not safe for those with peanut allergies. With only 1 Tbsp (15 mL) of added sugar for the entire recipe, this is a truly healthy, vegan, gluten-free, and allergy-friendly snack you can feel good about.

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Beans and legumes make for some of the most delicious and economical dinner options for all diners, from vegans to meat lovers. A range of pantry spices generously imbue this protein-, fibre-, and iron-loaded Indian stew with flavour. Brightened with fresh cilantro, it’s a thrifty dinner that tastes like a million bucks.

The velvet texture of avocado is pure heaven when blended with complementary ingredients. Avocado is a good source of the antioxidant vitamin E, monounsaturated fats, and fibre. Make a batch of this mayo on the weekend to enjoy throughout the week.

This yummy dairy-free cheese is devoid of the lactose and preservatives that can cause unpleasant symptoms in some people. Lemon juice and sea salt impart a cheeselike flavour, while cashew butter, coconut oil, agar, and tapioca flour create a desirable texture.

Black rice (sometimes called forbidden rice) is an antioxidant-rich grain that can be purchased in bulk—as can cashews—so you skip the hefty price tag. Paired with chicken and a sweet-and-sour sauce, this lightened-up fried rice is good to both your body and wallet.

Give canned tomatoes a gourmet makeover by roasting them. Not only does this increase their levels of lycopene (an antioxidant that has been shown to reduce the impairment of cells), but it also brings out a richness mimicking the intensity of a fresh summer tomato—at any time of year.