Food

Transform your morning oatmeal into something more special with these gluten-free pancakes. Warmed up with cinnamon, ginger, and allspice, they’re a sweet and stackable way to promote good health.

Oat flour

Moroccan cuisine is known for its heavy-handed application of spices, making the dishes of North Africa ideal inspirations for healthy home cooking. This carrot salad is influenced by the Moroccan spice route and is a textural winner.

Sweeter still

Saffron is expensive, though a little goes a very long way. Its floral and earthy flavour makes it a natural pairing for the subdued notes of cauliflower, another cancer-preventive ingredient. These ingredients are encased in a galette, a round, flat pie that is free-form and rustic looking.

Stay seasonal

This spicy-sweet shake works as well for breakfast as it does for a snack or dessert. Cardamom lends a chai tea-like flavour to the mix, while turmeric gives myriad health benefits and a sunshiny hue. Black pepper is added to increase the bioavailability of turmeric and the anticancer effect of cardamom—and to spice things up a touch more.

More protein

Chewy spelt holds up wonderfully in salads, and this one is sure to become your new go-to picnic or potluck option. Mackerel contains a boatload of heart-healthy, brain-nourishing omega-3 fats. Take the extra step of parboiling the potatoes to shorten their roasting time considerably. This ensures that the outsides don’t become crispy well before the interiors are cooked through. If making this salad ahead of time, it’s best to toss the greens in just before serving so they don’t become soggy. To expedite the process of preparing large, slow-cooking grains such as spelt and Kamut, try soaking them overnight. This will slash the simmering time by about 25 percent.

Your taste buds will celebrate once spring asparagus makes its annual appearance at local markets. These whole grain patties are the perfect way to take advantage of its vegetal sweetness and tender texture. Soft silken-style tofu is a great base for this lively sauce, but you can also make it using plain yogurt or sour cream. Leftover sauce is great on sandwiches and burgers. Bread crumbs are an easy DIY kitchen project. Simply grind up slices of day-old bread into fine crumbs using a food processor and then store in the refrigerator until ready to use.

This Middle Eastern-inspired dish presents itself as exceptionally fanciful, but it comes together quick enough for a weekday dinner while bringing an array of wonderful textures to the table. If using thicker carrots, slice them in half lengthwise before roasting.

Spice is nice

There’s no need to rely on store-bought—making your own cracked grain warm cereal is a cinch. This version will start your day off with plenty of fibre to keep you feeling satisfied all morning long. As they rehydrate, the apple chips infuse the porridge with natural sweetness. You can also top the cooked cereal with a drizzle of maple syrup or add a few splashes of warm milk.

Raise a toast

Making a pasta dish entirely in one pot saves time and cleanup. Plus, there’s a bit of dairy-free creaminess from the pasta starch that lends a more substantial quality to the dish. Walnuts add meatiness while sun-dried tomatoes bring a hint of sweetness to this fun, fresh weeknight meal.

Pick your pasta

Protein-packed lean turkey gets a helping hand from fibre-filled lentils to create an unusual meatloaf. It’s rounded out with two types of perennially available and economical produce: sweet potatoes and broccoli. This dish appeals to both the dinner traditionalist and modernist in us all.

Endless variations

Tangy raspberries are blended with avocado into a luxuriously refreshing mousse. This dessert is packed with heart-healthy fats and blood sugar-stabilizing nutrients. Whenever possible, make it with organic ingredients. 1 1/2 cups (350 mL) fresh or defrosted frozen raspberries 1 avocado, pitted and flesh scooped out 1/2 cup (125 mL) raw cashews, soaked for 4 hours or overnight 1 Tbsp (15 mL) chia seeds 1 Tbsp (15 mL) maple syrup 2 tsp (10 mL) vanilla extract In food processor or blender, combine all ingredients. Purée until smooth. Divide mixture among 4 glasses; cover and chill for 2 hours or overnight in refrigerator. Serves 4. Each serving contains: 221 calories; 5 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 20 g carbohydrates (6 g sugars, 8 g fibre); 7 mg sodium source: "Avocado Sweets", alive #382, August 2014

This salad has everything—great nutrition, eye-appeal, an explosion of flavours—and it’s so easy to throw together for a casual summer get-together. Crispy seitan slivers are a hearty addition to this full-meal salad. Pesto: 1 cup (250 mL) fresh basil leaves 1/2 cup (125 mL) chopped fresh parsley 1/4 cup (60 mL) pecan halves 2 Tbsp (30 mL) reduced-fat egg-free mayonnaise 2 Tbsp (30 mL) low-sodium vegetarian broth 1 garlic clove Salad: 6 oz (180 g) farfalle (bowtie pasta) 10 oz (285 g) seitan, cut into slivers 2 Tbsp (30 mL) cornstarch 2 Tbsp (30 mL) extra-virgin olive oil 6 sun-dried tomato halves removed from oil 1 cup (250 mL) sliced marinated artichoke hearts, rinsed well and drained 1/2 large red bell pepper, seeded and diced 2 Tbsp (30 mL) chopped kalamata olives 8 cups (2 L) baby mixed greens 1/4 cup (60 mL) fat-free vinaigrette or Italian dressing To make pesto, process all pesto ingredients in food processor until very smooth. Cook pasta according to directions; drain in colander. While pasta boils, toss seitan with cornstarch. Heat olive oil in large, heavy skillet over high heat. Add seitan slivers and stir-fry until golden and a bit crispy. Remove from skillet and place on paper towels to drain. Combine cooked pasta, seitan, sun-dried tomato halves, artichoke hearts, red pepper, and olives together in large bowl. Add pesto and combine well. Divide baby salad greens equally among 5 plates and drizzle each with about 2 1/2 tsp (12 mL) fat-free vinaigrette or Italian dressing. Place 1/5 of pasta salad in centre of each pile of greens and serve immediately. Serves 5. Each serving contains: 285 calories; 15 g protein; 8 g total fat (0 g sat. fat, 0 trans fat); 45 g carbohydrates; 5 g fibre; 297 mg sodium source: "Seitan", alive  #358, August 2012

If you’re the diner who makes meatloaf just for the following day’s sandwich, this recipe is for you. Create a healthier version of the meatloaf club of your dreams by sandwiching it between two large lettuce leaves instead of bread.

Salad option

The best aromatic flavours come from the freshest ingredients. When cooking Italian, look for fresh vine-ripened tomatoes and good quality olive oil.

Which beans are best?

A healthy addition to this dish is the fermented bean paste, otherwise known as miso. It’s available in different strengths and colours. We suggest the light miso, as it’s less harsh and doesn’t overpower the salmon. Tip: Shiro miso is a paste made from white rice and fermented soybean, found in the dairy case. Substitute or partially substitute regular red radishes for daikon radishes for an added splash of colour.

This lovely dal lends itself well to diced butternut squash in place of lentils. The kick of lime and smooth, creamy yogurt swirled on top add delicious tartness and visual eye appeal. Tip: To make ghee, gently simmer butter in a saucepan until it begins to caramelize, which makes it nutty tasting and aromatic. If you’re concerned about sodium, substitute water for vegetable broth, or use half broth and half water. Sometimes it’s difficult to find seeds such as mustard or cumin. In such cases, the soup is made equally delicious by adding more ground cumin to the broth and a bit of Dijon and vinegar.

Fried rice is a takeout staple loaded with sodium, preservatives, and far too much oil. In this makeover, smoked tofu mimics the rich “fried” flavour; while black rice, an antioxidant-packed whole grain, replaces white rice, even keeping its shape in a scorching hot pan. Instead of tofu, boneless, skinless organic chicken breasts can be substituted. Cube and fully cook chicken in the wok or pot before adding the vegetables, or use leftover cooked chicken.

While this is best enjoyed with a knife and fork, it will satisfy even the biggest craving for a takeout pizza-—with an Asian-inspired twist. If you’re pressed for time, the polenta can be served soft instead of baking.

Instead of pork, lean turkey is used in this lightened-up takeout favourite. Ginger adds soothing warmth, making the soup feel nourishing. Before serving, add a few handfuls of quick-cooking greens, such as spinach or kale, to the broth; cook until wilted.

Skip the fluorescent stir-fry sauces of takeout joints. Instead, create your own with orange juice, sesame oil, and just a touch of gluten-free arrowroot starch to make it sticky, just like the restaurants—without the additives or preservatives. Serve this stir-fry on top of raw zucchini noodles or quick-cooking brown rice vermicelli.

Red curry is a rich and decadent classic. Instead of fattier cuts of beef, low-fat, high-protein tofu is used, along with nutrient-dense cauliflower. Accompanied by coconut cilantro brown rice, you’ll want to put away your takeout menus for good. Instead of tofu, use chickpeas or boneless skinless chicken breasts.

Protein change-up

Cauliflower stands in for rice in this springtime-sunshiny risotto. The secret ingredient, pumpkin purée, makes this dish creamy and rich, while adding beta carotene (vitamin A) and fibre. Tip: Play around with the spices to make this recipe your own. Try dried thyme, rosemary, or sage instead of saffron.

A cheater’s risotto is made with whole grain quinoa, ricotta, and eggs, set in a tart tin for a pielike play on arancini (fried risotto balls). Sweet potato rounds give this easy risotto pie a touch of elegance. Tip: Replace sweet potato with thinly sliced beets, zucchini, or tomato.

Instead of using dairy, blend peas, nuts, and roasted garlic to create a silky, pastel green base. Roasted garlic becomes muted and mellow with no sharpness left—so don’t fear the amount. Whole peas act as the “rice” of this quintessentially springlike, grain-free risotto. Tip: Instead of almonds, try roasted and skinned hazelnuts, raw cashews, or raw pumpkin seeds.