Food

This delicious vegan salad is rich in protein—excellent for a full day of pumping down rugged mountain trails. For a gluten-free version, pack up a few more large lettuce leaves and substitute for pita pockets.

Get sprouting!

• Rinse and drain 1/2 cup (125 mL) dried lentils, removing any stones or debris. Place in 4 cup (1 L) Mason jar.
• Add about 3 cups (750 mL) water and place a piece of cheesecloth overtop, then secure with metal ring or rubber band. Set aside in a draft-free, unlit corner of the kitchen overnight.
• Drain and rinse a few times. Then cover with cheesecloth and band. Gently shake lentils in jar so they aren’t in a big clump. Place jar on its side in a dark cupboard.
• Rinse and drain lentils 2 or 3 times a day until lentils have 1/2 in (1 cm) sprouts, about 2 or 3 days, depending on your house’s temperature.
• Transfer to covered container and refrigerate.
• To use, quickly blanch and then plunge into an ice-water bath. Drain and blot dry. Use in the Sprouted Lentil and Quinoa Salad with Pocket Bread recipe or tuck into sandwiches or salads.
• Sprouts can be refrigerated for up to a week in a tightly covered container.

For a little Mexican kick while hitting the trails, these savoury sandwiches are perfect for energy and flavour. Pop them over a little campfire until warmed through, if you wish.

Tofu tricks

• Rinse tofu with water and slice block lengthwise into 4 slabs.
• Place clean, thick kitchen towel on baking sheet. Top with a couple of layers of paper towels.
• Lay tofu slabs in a single layer on top. Then cover with more paper towels and another thick kitchen cloth.
• Place another baking sheet on top and then set a few heavy books on top.
• Set aside for 30 minutes.
• Tofu will be immeasurably drier and firmer—perfect for lining a sandwich.

Easy to carry. Simple to pop and savour while on a rugged path. And quick to assemble in bulk. Make ahead and refrigerate for a week, or store in the freezer for up to a month.

Did you know?

Here’s an amazing dish that’s portable and chock full of good flavours and ingredients. The combination of wheat berries, rice, and shredded vegetables is perfect for a mountain-biking expedition, backyard picnic, or the beach. It’s well worth the effort. The filling can be made ahead and refrigerated for several days. Wrap in a burrito and you’re ready to pack ’em up!

Tips

• For a gluten-free burrito, substitute wheat berries with cooked millet, quinoa, or even cooked rice.
• Stay hydrated with water laced with fresh lime—the perfect accompaniment to these tasty and nutritious burritos.
• Keep your food fresh. Pack a frozen water bottle with your meal. It’s great for sipping as it melts—and keeps your food cold too!

Consider this cooling panna cotta after a spicy Thai curry. Employ Thai (purple) basil for the zippiest result, though regular basil works just as well. Agar is a tasteless seaweed derivative that sets liquids much like gelatin, but it’s suitable for plant-based diets. You can find agar flakes at many health food stores.

Tip: Thyme + lemon

Look for the chocolate mint variety of fresh mint at your local garden center, or use any variety of fresh mint you can find. Chocolate mint has a built-in chocolate flavor, making it fantastic for desserts featuring this classic combo.

Tip: Mint to be

Kale salad is made hearty with the addition of quinoa and crispy candied almonds. Seasonal, simple and made with common ingredients, you’ll want to keep this recipe in your repertoire for satisfying lunches and light dinners.

This cloudlike dessert gives ice cream a run for its money. A tangy yogurt mousse is topped with a floral strawberry jam and garnished with (surprise!) black pepper. If you’d like a bit of crunch, top with chopped pistachios or almonds.

Tip: Pump up the jam

Asian-inspired noodles with a hint of Sriracha spice up this unexpected summer salad. Peanut butter and miso help create a creamy, decadent dressing, while fresh chopped mint and cucumber keep things refreshing.

Something to taco ’bout

This tangy, bright and sweet vinaigrette is the base for the dressings on our Super Green Miso Peanut Noodle Salad and Kale, Quinoa and Blackberry Salad. This makes approximately 1 cup dressing, enough for 2 Tbsp per individual salad.  

Whole grain (and gluten-free) sorghum adds a nutty chew to this warm salad. You don’t have to sear the lettuce, but it adds a smoky char and elegance to make it a touch more extraordinary. A herbed, creamy coconut and tofu dressing holds it all together.

Tip! Make it in 30 minutes

Tip: Over the top

Tip

Also called alaria and resembling pappardelle pasta noodles when rehydrated, lightly vegetal wakame is what you’re most likely to finding floating in miso soup, but it can also be the starring green in a riff on pesto. Slather the seaweed pesto between meaty slabs of tofu and you’ve got a hearty vegan main dish. The briny pesto can also be dolloped on grain bowls, grilled steak, or cooked fish.

Tip

Arame is a dark brown Japanese sea veg sold as long, wiry strands that are rich in dietary fibre. Its mild flavour makes arame one of the most versatile seaweeds and a great addition to salads and soups, as it won’t overpower other ingredients. Each spoonful of this nourishing guise of minestrone is sheer comfort.

Tips

• This soup will thicken upon resting, so stir in additional broth when simmering leftovers.
• Rehydrated and chopped kombu or wakame can be used in lieu of arame, and other bean choices include cranberry, kidney, cannellini, or orca.

Cauliflower turns silky smooth—without any cream in sight—when boiled and blended into soup. Gently spiced, roasted chickpeas add a welcome contrasting crunch and chew.

Tip

Tip

The chances of finding someone who hasn’t unapologetically devoured a package of chocolate peanut butter morsels at some point in time is as likely as a snowstorm in the Sahara. And, yes, making a batch of homemade better-for-you cups filled with creamy peanut butter goodness is far from a high-flying feat. Plus, you get the chance to elevate them with exciting add-ins such as spices, crunchy cacao nibs, and a whisper of salt. If you don’t want to use peanut butter, almond butter works great too. Or if you want these to be nut free, employ sunflower butter. For the most antioxidant goodness, choose chocolate that contains at least 70 percent cocoa.

Holiday feasts just don’t seem complete without the presence of a heaping bowlful of stuffing. And while it’s tempting to reach for the store-bought boxed variety during the festive season time crunch, what’s unappetizing is the refined carbs and laundry list of mystery items that most often populate ingredient lists. After all, who ever says, “Mmm, disodium inosinate”? This easy from-scratch version ditches the soggy white bread for much healthier quinoa and packs in plenty of satisfying herby flavour. Roasted sweet potatoes add creamy texture, and chunks of pear deliver seasonal sweetness to please a crowd. Nobody will be tempted to drown this stuffing in gravy.

Tip

Packets of instant oatmeal can help you keep your sanity during hectic mornings, but their sky-high sugar levels are unappetizing. Instead, spoon up this DIY version of a classic instant oatmeal flavour that lets you still enjoy a warm breakfast in a flash but without the nutritional baggage. The addition of walnuts and flax provide heart-healthy fats.

Tip

Rich in cream and refined sugars, eggnog is a devilish seasonal treat if there ever was one. Take a pass on the additive-laden store-bought cartons in favour of this healthier version that proves eggnog with no eggs can still leave you in a festive mood. Blended cashews and toasted coconut give the drink its oh-so-good creaminess, while dates infuse the sweetness that good eggnog commands. Serve with a dusting of nutmeg.

Tips

• For a finer drink, strain mixture through a cheesecloth-lined sieve or use a nut milk bag.
• The drink can also be warmed on the stovetop and a different seasonal flavour can be had by omitting vanilla in favour of 1/2 tsp (2 mL) peppermint extract. Or turn it into a grown-up drink with a splash of whisky.