Food

Compared to fresh salmon, canned salmon contains similar levels of omega-3s, vitamin D, and protein— at a lower price tag. To perk it up, these cakes are hit with an assertive Thai peanut sauce and served in refreshing lettuce cups.

With a mellow, family-friendly flavour, this is a soup you’ll make over and over again. Plus it freezes well, so why not double the batch? If you’re looking for more heat, finish with hot sauce or add more jalapeno. Increase the protein content by sprinkling on crumbled feta.

Tuscan kale is also known as cavolo nero (black kale) or dinosaur kale. Its slightly bitter flavour is a good foil for the sweet roasted squash. To bump up the protein content, sprinkle with chopped almonds or walnuts, or top with a poached egg.

Soup is the ultimate budget-friendly pantry meal. Even if you’re not feeding the masses, make the entire batch for a week of healthy, hearty winter lunches and skip the excessive price tag (and sodium levels) of cafeteria versions.

Forget “brinner” (breakfast for dinner) and get your egg on at lunchtime. Get double the protein power with eggs and tofu. While sweet potatoes rank higher on the glycemic index, pairing them with protein helps keep insulin levels from shooting through the roof.    

Dairy-free yogurt is fun to make, and it acts as a versatile base for a variety of recipes. Even if you’re not dairy intolerant or vegan, this creamy, mild, and sweet recipe is one to try!

Black rice is quickly becoming a pantry staple. It’s full of rich, grapey taste and has an inky hue that makes white rice shake in its boots. Paired with sweet seasonal squash, satisfying chicken, and a cheese that bites back, this burrito is an ideal way to warm up to fall and winter cuisine without fully committing.

Pesto lends both colour and flavour to this meal-in-a-bowl. You can easily customize this recipe to match your own personal tastes by replacing the broccoli and spinach with your favourite veggies.

Enchiladas are much like a Mexican version of lasagna. Here, tortillas are filled with white beans, sweet potato cubes, and cheddar cheese. The rolls are blanketed in a rich, smoky red pepper sauce for an entrée that needs little else than a side salad or bright slaw.

Fish soft tacos are trendy for a reason-—they’re delicious! However, if you’re following a plant-based diet or simply want to embrace your inner tofu lover, you don’t have to miss out. Tofu crusted in crunchy cornmeal and baked (not fried) is the “meat” in this fish taco facsimile. A zippy mango red onion relish brightens everything up to transport you (at least in spirit) to the sandy beaches of Mexico in no time.

This is a colourful and unique appetizer that will get your guests talking! By baking the pumpkin and prepping the sauce in advance, it comes together quickly; make this the first dish on and off the barbecue for grill night or before Thanksgiving dinner.

Your guests won’t be able to get enough of this delicious dip; good thing it’s a cinch to prepare! It’s also a refreshing sandwich spread and pairs beautifully with goat cheese.    

This curry is the colour of sunset with the taste of the tropics; it’s a bowl of comfort packed with only plant-based goodness. Serve over brown basmati rice with sautéed greens or a side salad.

This “feel-good” soup is aromatic and chock full of protein and fragrant Asian flavours. It’s the perfect antidote for a miserable cold—or just miserably cold weather!

When you pack napa greens with plenty of Asian flavour and then slather on a hoisin glaze, you end up with a dish that takes ye-olde cabbage rolls to the next level. You can also use Savoy cabbage and ground turkey for the rolls.      

When you have to get dinner on the table fast, this hearty, easy-to-prepare soup is the perfect solution. Simply add a tasty side salad and loaf of fresh whole grain bread and you’ve got a nutritious meal the whole family will love.

The intense sweetness of kabocha (aka Japanese pumpkin) squash marries perfectly with the slight bitterness of kale in this antioxidant-rich soup. What’s more, the smidgen of cream lends a smoothness to its flavour that simply oozes comfort.

Here’s how to turn cabbage into a whole new vegetable. Blasting it in the oven magically transforms it into a sweet-tasting gem with a silky texture. Say hello to your new favourite side dish.        

These latke-like pancakes manage to be both homey and sophisticated. The lively curry-infused cashew sauce ensures each bite is health promoting. For gluten-free pancakes, use brown rice flour or an all-purpose gluten-free flour blend.

Red cabbage may seem like an odd addition to a puréed soup, but when blended with sweet pear, red wine, and fennel seeds, it becomes spoon and slurp worthy. Each bowlful is only made better when garnished with tangy goat cheese and crunchy pomegranate seeds.

Crispy red cabbage leaves serve as an ultra-healthy stand-in for tortillas for these seasonally inspired tacos. If desired, chicken can be the protein of choice instead of turkey, while the salsa can also be made with a not-too-ripe pear.

The addition of sour cream lends a lovely creaminess to this “super-green” vitamin- and mineral-rich soup. In addition, roasting zucchini brings out the vegetable’s natural sweetness and enhances the soup’s flavour.        

Buttery roasted squash, sweet figs, salty olives, and a creamy dressing team up for a salad that explodes with exciting flavour and texture. All components can be made and chilled separately in the refrigerator for up to 3 days. For added protein, include some roasted chicken.

If you are somewhat meh about veggie burgers, these are sure to perk up your palate. Highly flavoured dark patties and a smoky pepper sauce offer a feast for the eyes, plus body benefits courtesy of sky-high fibre levels.