Food

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.

This fresh-tasting, creamy soup once again proves green is the colour of health. And it’s a plant-based soup that brings the protein. Serve it as a starter for a meal or as a light meal itself along with some toasted crusty bread.

Whipped cottage cheese is exactly what it sounds like—a light, fluffy, smooth version of the curd-studded dairy. It’s a delicious base for crunchy peanut granola. Serving with berries makes the bowl of nutrition an even better way to start your day.

Designed with little ones in mind, these classic kid-friendly recipes offer all the flavour of their favourite meals with an added twist and some extra nutrients. Kid-tested; adult approved!

Are you ready for a sweet, healthy treat that will make your taste buds dance? Introducing our delicious salted date caramel sauce. Made with all-natural ingredients, this caramel sauce is perfect for drizzling over ice cream, dipping apple slices into, or adding a fun twist to your favourite treats. The best part? Dates are packed with fibre and nutrients that are great for growing kids. So, let’s get cooking and whip up a batch of this scrumptious caramel sauce!

Looking for a fun and healthy treat to help you cool off on a hot day? These Shirley Temple ice pops are a perfect choice! Made with antioxidant-rich pomegranate juice and fresh, puréed oranges, these ice pops are not only delicious but also kid-friendly and packed with nutrients. Plus, with no added sugars or artificial flavours, you can feel good about giving them to your little ones. So, grab your ice pop moulds and get ready to enjoy this refreshing, fruity treat!

Looking for a fun and healthy twist on classic chicken nuggets? Try these delicious and nutritious chicken and mashed parsnip nuggets. Packed with protein and fibre, these nuggets are perfect for both kids and adults who want a tasty, familiar snack—with some healthy benefits. Plus, parsnips add a subtle sweetness that will please even the pickiest eaters. These nuggets will have your whole family begging for seconds!

Looking for a healthy alternative to traditional french fries? Look no further than jicama! These crispy and delicious “fries” are made from this crunchy root vegetable that’s low in calories and high in fibre. Add the irresistible “everything” seasoning blend made from sesame seeds, garlic, onion, poppy seeds, and a pinch of salt. With their satisfying crunch and subtle sweetness, jicama fries will become a family favourite.

Sushi is a fast-growing favourite among kids today, but it isn’t always budget friendly. Surprisingly, it’s quite simple to make at home and easy to customize so there’s something for everyone. Adding beets to the sushi rice during the cooking process adds a fun natural pink colour that your kids will love. This is also a fun meal for getting your kiddos in the kitchen and involved in meal prep. This finger food is great for trips to the beach or a casual dinner on a busy night. It works perfectly in school lunches or as a great on-the-go snack. You can fill these sushi rolls with all your kids’ favourite vegetables and proteins. Don’t forget to make some for yourself!

Pasta with a simple sauce is likely a weekly, even daily, staple in most homes with little ones. This plant-based dish may not include meat, but protein is still high on the list. The puréed cannellini beans add a thick, creamy texture to the sauce, as well as protein. Paired with lentil pasta, this dish will provide flavour and your kids’ daily portion of protein.

Vibrant and refreshing mint is a prolific garden staple during the summer months. Check out these tasty recipes that make the most of this delicious herb.

Grilling is a great way to boost the flavour and sweetness of fruits; heat caramelizes the naturally occurring sugars. For this recipe, sun-kissed peaches are used; however, other fruits such as pineapple, mango, nectarine, or plums would work equally well. Paired with a refreshing minty pesto sauce, this speedy dessert is sure to be a hit at your next barbecue.

Sweet mango and zippy mint add an extra punch of flavour to this guacamole-inspired dip. Avocados, which are the backbone of guacamole, contain a good amount of healthy polyunsaturated and monounsaturated fats, which help boost metabolism and keep you feeling fuller for longer.

This vibrant summer salad works equally great as a side dish or light lunch. It also travels well, should the urge to eat al fresco strike. Leftovers keep well refrigerated for a few days.