Food

French lentils, also known as lentilles du Puy, hold their shape once cooked, making them perfect for salad-style dishes. Canned salmon provides a source of heart-healthy omega-3 fats and protein, but look for brands made with sustainably sourced wild salmon, which delivers superior taste. If desired, you can also use dried cherries in lieu of pomegranate seeds. It’s best to add the dressing just before serving, so bring it with you in a separate glass jar and simply shake it up before drizzling it over the rice mixture.

If you haven’t already, it’s high time you embraced the trend of meals in a jar. Packing your lunch in jars lets you make portions ahead of time that are easy to transport to the office, minus any soggy ingredients. You can choose to keep the salad components separate and stuff a jar each night for the next day’s lunch, or prepare a whole batch of jars at once.

This recipe reminds me of my childhood. My mother did all the cooking, but my father would always prepare the buckwheat crêpes, called galettes de sarrasin in French.

This is a delightful treat that can be served to family or company. If you want to make it extra fancy, add some caviar as a garnish!

I can never decide which is better—the pancake or the waffle. Sitting on a plate with fresh fruit and some yogurt, both can be a filling breakfast or brunch dish that will delight all those around the table.

I get hungry throughout the day and found that, by having one of these as a snack, my taste buds and my stomach are very grateful; the energy keeps me going and going. Vary the seeds, nuts, and fruits based on your preferences and what you have on hand.

You can replace the acorn squash with butternut squash if you prefer. I like this filling for its vibrant colours and pleasing textures—and delicious taste!

When you crave a taste of chocolate, nothing else will do. This homemade chocolate is delicious on its own, but stir in a few healthy extras and you have a decadent snack that will leave you and your body feeling nourished and satisfied. 1 cup (250 mL) chopped cocoa butter 3 Tbsp (45 mL) maple syrup or coconut nectar 1/4 vanilla bean, split and seeds scraped out (optional) 2/3 cup + 2 Tbsp (190 mL) raw cocoa powder 2 Tbsp (30 mL) raw pumpkin seeds 1 Tbsp (15 mL) cacao nibs 2 Tbsp (30 mL) unsweetened coconut flakes 1/2 tsp (2 mL) Himalayan sea salt (optional) Line baking tray or individual loaf moulds with parchment paper, or have ready a selection of chocolate moulds. Place cocoa butter in medium heatproof bowl and set over saucepan filled about a quarter full with water. Position saucepan over medium-low heat and allow cocoa butter to melt slowly. Meanwhile, whisk together maple syrup or coconut nectar and vanilla seeds (if using). Once cocoa butter has melted, remove bowl from saucepan and sift cocoa powder over cocoa butter. Pour in syrup mixture and stir with spatula until well incorporated. Gently stir in pumpkin seeds, cacao nibs, coconut flakes, and salt (if using). Pour chocolate onto prepared baking tray and let it spread into a thin layer, or divide evenly among moulds. Place chocolate in freezer to firm up, about 10 minutes, before unmoulding and storing in airtight container in refrigerator for up to 3 weeks. Makes about 22 servings. Each serving contains: 109 calories; 1 g protein; 11 g total fat (9 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 54 mg sodium Raising the bar Use this recipe as a stepping stone to creating your own chocolate concoctions. Try adding chopped nuts, dried fruits, different seeds, and even some spices such as cinnamon or a pinch of ground chili to create a personalized chocolatey indulgence. source: "Smart Snacking", alive #387, January 2015

Chips and dip are a classic snacking combination, but this addictive duo ranks low on the list of healthy snacks. Try these crispy vegetable dippers instead; paired with a creamy onion dip, they’re sure to curb any snack cravings without wreaking havoc on your hips.

When a snack attack hits, there’s no time to wait for an oven to preheat. These healthy cookie dough bites come together in a New York minute so you can crush your craving fast!

This savoury popcorn creation is sure to disappear fast at family movie night. Feel free to play around with the herb flavour; thyme or sage work particularly well in place of the rosemary.

The caffeine kick and sugar rush delivered from a can of soda pop may help us get through the afternoon, but it’s not doing us any favours when it comes to our health. This DIY soda may be all you need to can your soda habit for good. By adding a splash of coconut milk, you can turn this soda into a creamy treat that rivals any coffeehouse creation.

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

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 out on that trademark “cheesy” taste.

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. Topping 1 head cauliflower, roughly chopped 1 Tbsp (15 mL) nondairy vegan butter or extra-virgin olive oil 1/2 tsp (2 mL) sea salt 1/4 cup (60 mL) unsweetened, plain almond milk or soy milk, at room temperature Filling 1 Tbsp (15 mL) extra-virgin olive oil 1 carrot, diced 1 onion, finely diced 2 celery stalks, diced 1 cup (250 mL) sliced cremini or button mushrooms 2 cups (500 mL) cooked green lentils 1/2 cup (125 mL) fresh or frozen peas, defrosted 1/4 cup (60 mL) finely chopped walnuts 1/4 cup (60 mL) tomato paste, no salt added 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) ground black pepper Pinch of sea salt, to taste Pinch of ground cloves Position oven rack in the top third of oven (not directly under broiler). Preheat oven to 350 F (180 C). For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork until the consistency of mashed potatoes. Add nondairy butter or olive oil and salt, and stir to combine. Slowly add milk, 1 Tbsp (15 mL) at a time until the consistency of mashed potatoes (you may need more or less depending on the cauliflower’s water content). Set aside. For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils, and peas, and sauté until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 mL) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture. Bake, uncovered, for 25 to 30 minutes. Turn oven to broil for 3 to 5 minutes, until top begins to brown. Serve hot. Serves 4. Each serving contains: 312 calories; 16 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 38 g total carbohydrates (10 g sugars, 10 g fibre); 447 mg sodium source: "Vegan Comfort Foods", alive #387, January 2015

This savoury, vegetable-filled, cobbler-style entree 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.

Serves 8

Serves 12

Mile-High Mission-Style Chicken Burrito

Serves 8

Makes 6 cups (1.5 L)

Serves 10