Food

Makes approximately 2 cups (500 ml)

Frozen bananas become creamy ice pops in this healthy treat.

Beautiful colours and flavours—perfect for accompanying any BBQ meal. Switch it up with fresh beans, artichokes, avocado halves, cauliflower … there’s no end to the choice of glorious veggies to grill.

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.

This rich and spicy dessert soup is sure to help you break out of the winter doldrums. Originating in Asia, the tiny bird’s eye chili pepper (also called Thai chili) packs a serious punch, so make sure to use only one. You can also try using serrano chili pepper for the recipe.

This ice cream uses five-spice powder, a Chinese spice mixture containing star anise, fennel seeds, Szechuan peppercorns, cloves, and cinnamon. It is available at most grocery stores.

These easy, yet elegant, handheld endive packages have all the flavours you need with salty bacon, sweet apple, fennel, and creamy beans, enfolded within and balanced by the bitterness of Belgian endive leaves.

In Africa, ground seeds have long been added to soups and stews. The practice is a wise one—the seeds not only give these dishes extra body, but also provide a healthy alternative to heavier toppings such as cheese.

Serving individual mini meatloaves is easily a family favourite. Perfectly proportioned and accompanied by creamy whipped yams and tender-crisp green beans, it’s an eye-catching dinner with Red Wine Glaze adding an incredible flavour punch.

School lunches can be both fun and easy when you buy a special soup Thermos for your child. Brightly coloured Thermoses are available at most supermarkets and drugstores and come in children’s sizes. Fill them with long, thin noodles to slurp up or bicycle-, star-, and alphabet-shaped noodles, which you’ll find at specialty cook shops. It is very low on seasonings so it’s perfect for picky eaters. Try making this Alphabet Soup as an easy weekend dinner, then serve leftovers for lunch during the week. To add protein, add 1/2 cup (125 mL) red lentils.

2 Anjou pears or 4 small Asian style pears
3 to 4 cups (750 mL to 1 L) pomegranate juice
1 Tbsp (15 mL) freshly squeezed lemon juice
2 star anise pods
1 vanilla bean, split
Fresh mint
Thick plain yogourt, optional

Perfect for Meatless Monday, this vegetarian riff on the typical taco salad is spicy, creamy, and 100 percent healthy. Chunky ground walnuts take on a similar texture to ground beef, but without all the saturated fat.

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 on that trademark “cheesy” taste.

This take on a creamy, crustless cheesecake satisfies your chocolate cravings without derailing your health goals. Cottage cheese has been having a moment lately, and for great reason. Its mild flavour lends itself to so many culinary preparations, and the protein found in cottage cheese has been shown to help build muscle.

This recipe will certainly turn some heads with the look, smoky smell, and amazing flavor of a proper Texas BBQ! You can tweak the seitan by adding some blended tofu or blended beans into the wet mixture; this will give the brisket a less crumbly texture.  

Panzanella is an Italian bread salad that’s typically made with summer tomatoes. Mom’s version is simplified with a spring green update.

Adding beans to your baking is a great way to increase the fibre as well as adding a cholesterol-lowering ingredient to more of your meals. If you don’t have almond butter, try substituting any other type of nut butter.

For many, nothing is more comforting than the smell of garlicky baked pasta. In this version, cheese is replaced with high-protein tofu and fiber-rich white beans, working to keep those energy levels stable without skimping out on that trademark “cheesy” taste

Roasting brings out the natural flavours of veggies in this vegan entertaining platter. Switch up beans and herbs to transform this dish into something new. Turn this platter into pizza: spread cooked flatbreads with hummus, chop vegetables to add on top, slice, and serve.

This recipe captures all the bright and fresh appeal of a salad in a pretty, portable bite. If you’d like to keep this appetizer vegetarian, simply forgo the salmon and stir in 1 1/2 cups (350 mL) cooked chickpeas or white beans. Pair with Pear and Thyme Fizz!

Serves 8

1 Tbsp (15 mL) extra-virgin olive oil
1 3/4 cups (425 mL) onions, diced
1 cup (250 mL) celery, diced
2 to 2 1/2 cups (500 to 625 mL) orange-fleshed sweet potatoes, peeled and cut in 1 in (2.5 cm) cubes
3 large cloves garlic, minced
1 tsp (5 mL) sea salt
Ground black pepper to taste
2 tsp (10 mL) chili powder
1 tsp (5 mL) paprika
1/2 tsp (2 mL) freshly grated nutmeg
1/2 tsp (2 mL) cumin
1/4 tsp (1 mL) cinnamon
1/2 tsp (2 mL) crushed red pepper flakes (or to taste)
1 1/4 cups (310 mL) dry red lentils
2 1/2 cups (625 mL) water
1 - 28 oz (796 mL) can crushed tomatoes
1 - 14 oz (398 mL) can black or kidney beans, rinsed
1 bay leaf
3 Tbsp (45 mL) freshly squeezed lime juice
Lime wedges (for serving)

Comfort food for a howling winter day; every bite is teeming with nutrients.

Serves 6