Food

Grilling fruit is a wonderful way to prepare the season’s finest offerings as grilling caramelizes the sugars and brings out its naturally sweet flavors. When selecting your peaches and apricots for this recipe, the riper the better, as the antioxidant count goes up. The skin of the peach and the pulp of the apricot contain the best nutrients, so it’s important to consume the entire fruit for the benefit. This recipe pairs sweet with savory, and is a fantastic appetizer for a social gathering or as a side to your weekly dinner menu.

The autumn season is when we see pumpkin recipes at their peak, but you can prepare this dish anytime by using canned pumpkin puree. Just be sure to choose brands using only pumpkin in the ingredients. Oatmeal is an excellent option for breakfast for multiple reasons: it contains avenanthramides, antioxidants that are solely found in oats, which help lower blood pressure by increasing the production of nitric oxide. Oats are also high in beta-glucan, a type of soluble fiber that promotes the release of peptide YY, a satiety hormone produced in the gut that increases the feeling of fullness.

This is a fun visual take on a traditional charcuterie board using an energy bite mixture formed into a log to make “salami.” Studded with pistachios and cranberries, it’s pleasing to the eye and the palate. Labneh, a Lebanese-style cheese made from pressed yogurt, is formed into balls; rolled in cardamom, rose petals, and almonds; and served alongside a stunning fruit array. Some advance preparation is required, so start the day before you want to enjoy.

These baked pears have all the warm, sweet cinnamon flavour you expect from a Thanksgiving dessert—and they’re a snap to prepare. The lovely, soft, juicy texture of pears combines perfectly with the crunch of granola, which is packed with fibre, protein-rich chia and hemp, and a sprinkling of antioxidant-filled cacao nibs. Great as is or topped with a spoonful of natural yogurt.

This satisfying dish has all the flavour of your favourite stuffing with an added punch of nutrition from nutrient-dense barley. With a nutty bite, the barley is started off with a base of garlic, shallots, and dried thyme, before being topped with slivered almonds and sweet dried cranberries.

This is a simple and delicious, if perhaps unexpected, way to enjoy turkey and all the fixings. Made with turkey sausage and frozen vegetables, this dish cooks up on the stovetop without any chopping but with plenty of flavour. Low in fat and a good source of protein, it works equally well as a side dish or a main course. Double the recipe to feed a crowd.

What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing. Finish these off with a creamy yogurt and cinnamon dressing and sprinkle them with pistachios and pomegranate seeds for a super simple yet impressive dish that bursts with flavour.

Tart cranberries, spicy jalapenos, and whole kernels of corn make an intriguing combination in these hearty plant-based cornbread muffins. Find most of the ingredients in your cupboard or freezer, and bake up these showstoppers in just over half an hour. Their individual format is perfect for sharing at a family dinner.

This beautiful borscht offers a classic Eastern European dish with a healthy makeover. While maintaining the robust flavours of a traditional borscht, traditional beef is replaced with the lean richness of bison for an added twist.

This velvety soup is a perfect combination of rich flavours and varied textures. The earthiness of potatoes and parsnips combined with the sweetness of pears partners beautifully with the smoky gouda. Potatoes and pears add to the creamy texture without the addition of heavy cream. This nourishing, comforting meal will leave you cozy and satisfied.

If you’re seeking a sophisticated dish to impress friends, or simply a decadent treat for yourself on a cozy night in, this soup will not disappoint. This luxurious soup blends the earthy richness of truffle with the vibrant freshness of peas for an elevated soup that’s simple yet impressive.

This soul-warming soup is a tantalizing fusion of flavours sure to ignite your tastebuds. The creamy nuttiness of peanut butter combined with the smoky allure of chipotle is paired beautifully in this vegetable-packed soup. Though far from fancy, the combination of these simple vegetables and basic spices are sure to wow your friends and family.

Bursting with vibrant flavours, this soup marries many classic Mediterranean ingredients. The fresh brightness of lemon and dill complement the heartiness of beans, kale, and artichokes, which are packed with nutrients. Though comforting on a cool day, this soup is also satisfying all year round.

This soup seamlessly blends the natural sweetness of carrots with zesty ginger and the added umami of rich, creamy miso. The bulk of this soup is provided by the humble carrot and yellow split peas, both of which you may already have in your fridge or pantry, making this soup convenient, budget friendly, and simple to prepare.

Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour.

Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts.

Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value.

Select the ripest figs you can find to add gorgeous sweetness to this hearty salad, which is just as useful for a family dinner as a workday lunch. Carrots and chickpeas are dressed in a savoury tahini yogurt dressing with Middle Eastern-inspired flavours. A little goes a long way with this fibre- and protein-packed salad, which keeps well in the fridge.

The apple in these turkey meatballs might not be immediately visible, but it’s working behind the scenes to help bind them together and adds sweet flavour and juiciness. Chinese five-spice powder—a blend of star anise, ground fennel seeds, Sichuan peppercorns, cloves, and cinnamon—lends lively flavour, alongside ginger and garlic. Packed full of protein, these meaty bites are a good source of vitamin D and iron and make for a tasty party appetizer.

Fall root vegetables such as parsnips or celeriac make a delicious combination with the autumn season’s arguably biggest star—the apple. Choose a tart apple like Granny Smith or a sweet-tart apple like Pink Lady for this silky soup thickened up with a cashew cream to deliver not only a winning texture but a healthy dose of dietary fibre and some added protein. Tarragon is a supporting actor in this play, working nicely with the apples in a bright, tasty oil as garnish.

“Ouch” is a common word now heard at the checkout counter. Food costs are soaring, and it hurts. That’s why you’ll want an assist from these recipes that showcase budget-friendly protein foods that can help you get a meal on the table for less.

This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice.

If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fishcakes are sure to satisfy. They’re tender on the inside and crispy on the outside. And for the timid, the strong “fishy” taste of canned sardines is subdued, especially when the patties are adorned with a vibrant tomato-red pepper sauce. You can store formed uncooked fishcakes in the fridge overnight. If needed, quick-cook oats can be used as a substitute for bread crumbs.

For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table. Chunks of crusty bread soak up some liquid to give the casserole a heartier texture. But try to give the precooked casserole some time in the fridge—the flavours will mingle together and the bread will have a chance to soak up some of the liquid. Not into bread? You can replace it with frozen diced hash brown potatoes. For the richest flavour, use half-and-half or whole milk. But you can also use lower-fat milk or unsweetened dairy-free milk if desired. Consider serving with your favourite salsa and/or avocado slices.