Food

The colours of this recipe, once canned, are reminiscent of all the brilliance of a summer sunset. Lightly perfumed with cumin, turmeric, and garam masala, these pickles go particularly well as an accompaniment to a curry.

These sweet and lightly spiced pears make a delicious after-dinner treat with a dollop of Greek yogurt.

This recipe makes crêpelike pancakes. To make fluffy pancakes instead, add 1 tsp (5 mL) baking powder to the dry ingredients and form four smaller pancakes per batch. You may also wish to replace the 1% milk with plain, unsweetened yogurt or almond milk. 1/3 cup (80 mL) quinoa flour 2/3 cup (160 mL) whole wheat flour 1 overripe banana, mashed 2 eggs 1 cup (250 mL) 1% milk 3/4 cup (180 mL) fresh or frozen strawberries, raspberries, or blueberries, chopped or crushed 1 tsp (5 mL) grapeseed oil Maple syrup, to serve In large bowl, combine flours. In medium bowl, mash banana well and whisk in eggs and milk. Pour wet ingredients into dry ingredients and whisk until just combined. Gently stir in berries. Grease 8 in (20 cm) skillet with oil and heat over medium heat. Add 1/4 cup (60 mL) batter to pan and swirl to coat. Cook for 2 to 3 minutes, or until crêpe releases from bottom of pan. It should not be golden like a pancake. Flip and cook for 2 to 3 more minutes. Repeat with remaining batter. Serve with maple syrup. Serves 6. Each serving contains: 166 calories; 7 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 29 g total carbohydrates (13 g sugars, 3 g fibre); 45 mg sodium source: "Cooking with Kids", alive #371, September 2013

Squish Squash Burgers

Mile-High Mission-Style Chicken Burrito

Frozen bananas become creamy ice pops in this healthy treat.

These individual Chocolate Mousses in Mason jars are decorated with Pistachio Cream “moustaches.” If they don’t end up looking like moustaches, don’t worry! These healthy treats will still be delicious. Just think of it as abstract art. You can also layer the mousse and cream in Mason jars before decorating with moustaches.

A great way to get veggies into kids is to purée them into a soup. Here we have used squash and sweet potato but you can try anything—red peppers, peas, or cauliflower.

Kids love to dip! Cut up colourful sticks of sweet vegetables such as peppers, cucumbers, and sugar snap peas.

Wrap it up. Wraps are a great way to deliver vegetables and protein to picky kids. 2 Tbsp (30 mL) extra-virgin olive oil 1 1/2 cups (350 mL) chopped onions 1/2 cup (125 mL) chopped green bell peppers 1/2 cup (125 mL) chopped carrots 1/2 cup (125 mL) diced celery 1 3/4 tsp (9 mL) minced garlic 2 1/4 cups (560 mL) unsalted crushed tomatoes 2 1/2 cups (625 mL) canned pinto beans, rinsed and drained 2 1/4 tsp (11 mL) chili powder 1/2 tsp (2 mL) sea salt 1 1/2 cups (350 mL) frozen spinach 10 whole wheat or gluten-free rice wraps In medium saucepan over medium-low heat, add olive oil and sweat vegetables (except tomatoes, beans, and spinach) until soft and translucent. Add tomatoes, beans, and spices and bring to a simmer. Lower heat and continue simmering for 20 minutes. Add frozen spinach, stirring occasionally until simmering again. To serve, add 1/2 cup (125 mL) of filling to each wrap. Makes 10 burritos. Each serving contains: 268 calories; 10 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 43 g total carbohydrates (3 g sugars, 8 g fibre); 503 mg sodium source: "Lunch Ideas Kids Will Love!", alive #371, September 2013

Give these healthy treats an even bigger nutrient boost by adding seeds, dried fruit, or shredded coconut. These wheels freeze brilliantly. Double the recipe and store them for post-soccer game snacks.

Break out the blender! Kids are always in a hurry, so a smoothie is a great way for them to get a quick nutritional punch.

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 arugula or baby spinach instead of shredded iceberg lettuce to fill tacos—more nutrients and less prep!

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.

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 wheat-free, if that’s the case).

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

These giants of the fungi world have a meaty bite that will appease even the most carnivorous burger lover. The stuffed mushrooms are wonderful as a bunless knife and fork affair or try serving between slices of toasted focaccia or ciabatta.

Black beans and rice give these patties some heft, not to mention serious amounts of fibre. The creamy avocado topping marries perfectly with the burgers and delivers a laudable amount of heart-healthy monounsaturated fat.

Replete with superfoods, these burgers are loaded with fibre. But don’t think they’ll taste like cardboard. Chipotle gives the sauce some smoky heat, but you can also use smoked paprika, cayenne, or even curry powder if you prefer.

Infusing these burgers with creamy goat cheese and adorning them with a lively pesto solves the concern that lentil burgers are always too, well, earthy. In lieu of zucchini, other good vegetable topping options include tomato, cucumber, and/or grilled eggplant slices.

For tofu lovers, these Thai-influenced burgers won’t disappoint. The heat of the grill actually amplifies the natural sweetness of the pineapple, making it a contender for one of the best burger toppings around.

This tart is a light and refreshing way to crown a meal. You can prepare all the parts ahead of time so that all you do is assemble before serving. Goats’ milk yogurt adds an extra depth of flavour to the tart, but it can easily be replaced with plain yogurt.

This fresh and delicately textured dish is perfect as an appetizer or a light lunch. The salmon provides a good hit of protein and heart-healthy omega-3 fatty acids. Freezing salmon makes it easier to slice paper-thin.