Food

Hummus is the staple of all snacks for good reason: rich in plant-based protein and satiating fibre, it packs a boost of energy that keeps you feeling fuller faster and longer. Double the recipe for a big batch.

This is what you want to reach for when craving something sweet ’n’ salty. The seedy figs add a pleasant crunch to the butterscotch sweetness from the dates. Slip a square or two into your purse or gym bag for an emergency pick-me-up.

Muesli is the original make-ahead morning meal. Oats are soaked with fruit, yogurt, and nuts, “cooking” while you sleep. Here, it’s paired with a jam made with the thickening power of chia seeds—no cooking required! This creamy, sweet-tart breakfast will keep you going until lunchtime.

With the goodness of heart-healthy nuts and nutrient-dense dates, these are what you want to reach for to fuel up after a workout or after-school game, an intense (long) meeting, or when you’re just plain “hangry.” The sweet citrus flavour refreshes and puts a smile on your face.

Roasted carrots and a touch of honey lend this incarnation of hummus a kid-friendly tempered sweetness that makes it a delicious and healthy spread for these lunch wraps. The wraps can be assembled up to two days in advance if kept chilled.

This is one-pot comfort cooking at its finest! A new twist on the classic shepherd’s pie, this casserole is sure to become a favourite midweek meal.

Seasonal vegetables are baked under a pebble-like nut and seed topping that delivers a good punch of protein to this hearty vegan meal.

A quick homemade mole style sauce adds an extra punch of flavour to this south-of-the-border savoury cobbler. Feel free to replace the shredded turkey with roasted chicken or cubes of sautéed tofu or tempeh.  

This breakfast casserole is sure to brighten up your morning meal. Not only does the sunny colour of sweet potatoes add to the appeal of this dish, but they’re also packed with vitamin A, an antioxidant powerhouse.

This vibrant Spanish-inspired casserole is sure to get a rousing olé from around the dinner table. To round out the meal, serve with a leafy green salad dressed in a simple lemon juice and olive oil vinaigrette.  

Kale? In my kids’ lunch? Sure! When you give it a good massage with dressing it becomes tender and much less bitter tasting. It also won’t go soggy like more tender greens, so it can be prepared a few days in advance. The trio of apple, sweet potato, and dried cherries adds just the right amount of sweetness along with some more nutritional firepower.

A quick assembly the night before—or the morning of, if having breakfast for dinner—and you’ve got an entertaining-worthy main course. Served with a side of fruit or small salad, it’s a complete, protein-packed meal that will keep your inner weekend warrior energized.

Frittatas are ideal for leftovers, but slipping a slice between two pieces of whole grain bread makes it portable and a great way to break out of the turkey and cheese sandwich rut. Frittatas are highly customizable based on preferred tastes or what you have in your crisper that needs to be used up. For example, you could use cooked shredded sweet potato or red bell pepper instead of broccoli.

When the classic cherished flavours of pizza meet pasta you have a recipe for a lunch that will garner you praise from your school-bound tykes. To up the nutritional ante, consider serving the pasta mixture on a bed of spinach.

Labneh is a Lebanese style of cheese made by straining excess liquid (whey) from yogurt. The yogurt thickens to resemble a soft cheese with bright tangy flavour. For best results, use full-fat Greek yogurt. Experiment with different flavours using either cow or goat yogurt, then stir in anything from citrus to herbs and spices to dried fruit.

This raw frozen treat is reminiscent of a much loved chocolate hazelnut spread in taste but without all the refined sugar and artificial flavours. Try folding in some cacao nibs and chopped cherries for an added burst of flavour and crunch.

This surprisingly delicious combination utilizes the natural sweetness of carrots and apricots to make a frozen indulgence that is chock full of vitamin A.

The bright flavour of lemon, sweet sun-kissed blueberries, and the unexpected crunch of poppy seeds will make this sweet treat a summer staple in your freezer. The hardest part is waiting for it to freeze!

Just one bite of this dreamy dairy-free dessert will have you singing words of praise for the avocado. Botanically classified as a fruit, avocados are a good source of fibre, protein, and heart-healthy fats. So go ahead and indulge in this frozen treat.    

Need a quick sweet treat to combat the balmy summer heat? Then look no further! With a little preparation this dessert comes together in two minutes.

Surprise, you can turn to kebabs for a fun dessert that plays by the nutritional rules. Grilled bananas are a taste revelation, but you can apply the same concept to other fruits such as mangoes, nectarines, peaches, and plums.

With a sidekick of jazzed-up gluten-free tabbouleh, these chicken kebabs are sure to become a go-to dinner favourite. Traditionally made with bulgur, millet is a healthy gluten-free alternative. The smoky, citrusy yogurt sauce puts these kebabs over the top, so to speak.

When grilled to smoky perfection, chunks of tofu will even appease passionate carnivores. The silky nut sauce adds delicious richness to each bit. Consider serving over whole grain rice.    

Halloumi is a marvellous cheese hailing from Cyprus that does not melt on the grill, making it the perfect meat alternative. The outside gets crispy while the inside turns velvety. Cut the block of cheese into fairly thick chunks so they don’t break apart when skewering them. Dollops of sun-dried pesto give the dish even more pizzazz.