Food

While most people think of shrimp when it comes to kebabs, buttery scallops shine on skewers. Just be sure to use the largest sea scallops you can find. If desired, you can replace mango with wedges of seasonal peaches.

This recipe is gluten free and vegan. It is wonderfully hearty yet light. Traditionally, tart recipes use large amounts of butter and white flour as the base while the fillings usually include loads of cream, cheese, and eggs. Here is an equally delicious—and much healthier—alternative.

Both refreshing and light, this mouth-watering recipe makes a great summer salad. It is essentially vegan minus the honey and is also very filling because of the nuts. Tasty with the almond cheese, this recipe also works very well with a nice goat feta. Best tomato choice A colourful mixture is best for this refreshing salad because yellow and orange tomatoes are lower in acid than red tomatoes. An heirloom variety called Oaxacan Jewel is a great choice since it combines all of those colours. Notes

This 100 percent gluten-free dish is great for entertaining friends this summer. It is relatively easy to prepare and takes on a rich, almost smoky flavour because all of the contents of the sauce are roasted.

This salad packs a protein punch with loads of flavour to boot. Orzo is a type of pasta that is light and chewy—not as heavy as other types of pasta. Orzo comes in whole wheat and gluten-free varieties.    

Easier than the meat version, the protein, fibre and healthy fat combination of lentils, cauliflower and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore.

This savoury, vegetable-filled, cobbler-style dish will satisfy the bread-lover in us all.

Though traditionally made with heavy cream, milk, flour and butter, this lightened-up chowder packs in the produce.

For many, nothing is more comforting than the smell of garlicky baked pasta. Cheese is replaced with high-protein tofu and fibre-rich white beans, working to keep those energy levels stable, without skimping on that trademark “cheesy” taste.

Crumbled tempeh provides incredible texture to this crowd-pleasing (and serving!) chilli. It freezes well for a healthy heat-and-serve weeknight meal.

Turkey is an excellent source of tryptophan, helpful for rest and calm, plus the dark meat is high in iron. Served with Tomato Confit, this is a dish packed with antioxidants. Try this dish as a tasty little appetiser or serve as a main course with quinoa, couscous, rice or noodles.

Nothing tastes better than gently poached salmon full of omega-3 fatty acids—essential to good health. A generous dollop of Avocado Chive Cream gives this dish a host of vital antioxidants necessary for regaining strength and good health. Couple with a nutrient-rich spinach and tomato salad, and you have a light dinner that is soothing on the palate and gentle on a recovering appetite.

Most people drown their quinoa in too much water or stock when cooking. Check out the best way to retain the nuttiness of the grain following the method below. Add a few grilled ingredients, nuts and fresh herbs, and it’s a powerhouse dish that covers all the bases for a healthy cancer-fighting meal.

This dish provides an endless supply of nutrients. For eyes, nose and taste buds, it’s mild enough with just a hint of smoky flavour, yet soothing to the stomach because it’s minus the spicy and typically fatty chorizo and crushed red capsicums. Add some cooked and julienned organic chicken or a few prawns if you have a craving for an extra boost of protein.

This is a filling one-pot soup for dinner. Use time while the noodles hydrate to prep all the fresh ingredients.

Use a food processor for speedy prep. Puréeing the onions and tomatoes with spices helps the flavours blend faster, which means cooking time is slashed.      

This is a twist on the usual bowl of pasta for dinner. The sauce is made with coconut milk and almond butter, so while it’s über creamy, there isn’t any dairy. Substitute wheat pasta with brown rice or quinoa noodles if you want a gluten-free option (make sure your soy sauce is gluten-free, if that’s the case).

With its heart-healthy benefits, the Mediterranean diet has long been touted as a smart and enjoyable way to eat. A typical meal is primarily made from vegetables, pulses (such as beans), whole grains and either lean meat or fish with a liberal dose of olive oil. The cooking moves quickly in this dish so it’s best to prep all ingredients before starting.

Make dinner a DIY taco bar so all your time goes into prepping, not serving! Omega-3 rich salmon cooks up quickly. And since the oven is already on, make use of the heat to roast tomatoes for salsa (no chopping!). Use rocket or baby spinach instead of shredded iceberg lettuce to fill tacos—more nutrients and less prep!

Lentils and rice create a delicious hearty salad, containing healthy amounts of protein, fibre, and vitamins. The vinaigrette dressing is an excellent source of omega-3 fatty acids, thanks to camelina oil.

Fresh basil pairs perfectly with the zip of fresh-squeezed lemon juice and is de rigueur for this vegetarian dish. Omnivores take note: chicken makes a viable alternative to tofu if you’re not a lover of the curd!

Fresh basil’s unique aroma and flavour envelop juicy nectarines in this delightfully sweet summertime crumble. Other summer fruits, such as peaches or strawberries, can be substituted for the nectarines. For a truly decadent dessert serve the crumble warm with fresh whipped cream or vanilla ice cream!

Probiotic-rich yogurt and heart-healthy olive oil replace calorie-laden mayonnaise in this waistline-friendly pasta salad. It’s the perfect summertime accompaniment to grilled chicken or fish.

This easy-to-prepare meal is a valuable addition to any busy cook’s culinary repertoire. The added bonus—it’s chock full of healthy omega-3 fatty acids and antioxidant-rich veggies!