Food

Nothing against romaine, but you’ve never met a better, brighter riff on the classic Caesar than with this raw broccoli and kale twist. They can stand up to the creamy dressing, so there’s no reason you can’t make this crowd-pleaser well in advance. Dare we say the salad gets better with time—the dressing will continue to tenderize the leaves without turning them soggy. Lacinato (dinosaur) kale is better suited for this salad than tougher and more fibrous curly kale, but the latter will work in a pinch. Crispy chunks of seeds offer an upgrade to croutons.

Egg bites are a delicious and convenient way to get some protein in the mornings. These ones get an extra nutrition boost with antioxidant-rich sweet potato and spinach. Using grated sweet potato ensures all of the ingredients cook evenly during the baking time. Once you’ve made these—and tasted their goodness—they’ll become an easy addition to your breakfast repertoire.

This marriage of nutritional superstars is sure to bowl you over with fresh flavours, great textural contrasts, and visual appeal. Not just for the birds, millet has great corny flavour, and cooking it in cilantro water is a way to make it even better with extra herby taste. To make each bowl shine even brighter green, you can swap out black beans for edamame or lima beans. It can also become vegetarian by swapping out chicken for cubes of smoked tofu. Serve the bowls for lunch or dinner.

Pile It On

After-school snacks offer an opportunity to add important nutrients to a child’s diet and also to curb appetites until the dinner bell rings. Peanut butter anoints hummus with a kid-approved flavour profile (and some extra protein) making this healthy dip something that little legs will run home for. Possible dippers include apple wedges, baby carrots, sliced red pepper, celery, and baked tortilla chips. It can also be spread on brown rice cakes.

Kids in action

Gravlax is a traditional Scandinavian preparation of fish, cured with seasonings and dill, resulting in deliciously velvety flesh. In this version, beets bring earthy, sweet flavour and bright, bold colour to cured Arctic char. The cured char should be used within five days. Substitute salmon or rainbow trout for the char if you like.

More ways with cured char

• Stir together cream cheese with chopped herbs and lemon zest, spread on rye crackers, and top with slices of cured fish.
• Fold into soft scrambled eggs or add finely chopped pieces to devilled eggs.
• Use in place of smoked mackerel in the Mackerel Potato Egg Salad recipe.
• Try it with cooked linguini.
• Smash avocado on toast and top with slices of cured char and microgreens.

Buttery fettuccine noodles, dubbed “alfredo,” laced with Parmesan and butter have been a fixture in Italian cuisine since 1914. Over the years, it became popular in America and increasingly richer with the addition of cream and eggs. Today, there’s a reversal stirring as people search for plant alternatives to rich, creamy dishes without compromising flavour. Enter a truly vegan pasta chock full of creamy garlicky flavour. The silky smooth tofu sauce coupled with garlic and cashew cheese is a delicious vegan alternative with the rich essence of traditional alfredo pasta.

Tip

This lovely open-faced sandwich is at once earthy, bright, briny, and fruity. Combining garden-fresh carrots and raspberries not only provides a great flavour profile but also delivers a good dose of anti-inflammatory properties. Also, feel free to play around with the herbs in this recipe. Be inspired by the soft herbs growing in your garden to make this recipe your own.

When freshly sliced, queso fresco is mild and somewhat bland in flavour; when melted, it puffs into marshmallow-like pillows with a buttery, nutty taste that will awaken your umami taste buds. The texture can vary depending on how much weight is applied to the cheese when it’s set.

Key queso fresco ingredients

This savoury, vegetable-filled, cobbler-style entree will satisfy the bread-lover in us all.

The secret to creamy Caesar dressing without mayonnaise is in the unassuming chickpea. Along with adding body, chickpeas deliver protein, fibre, and iron. This dressing can be prepared up to one week in advance. Crispy croutons made with new potatoes deliver that stock Caesar crunch. Whenever possible, choose organic ingredients. Croutons 1/2 lb (225 g) new potatoes 2 Tbsp (30 mL) butter or coconut oil 1/2 tsp (2 mL) dried dill 1/4 tsp (1 mL) sea salt Dressing 1 cup (250 mL) cooked chickpeas, drained and rinsed if using canned 1 to 2 garlic cloves, minced 1/4 cup (60 mL) lemon juice 1/4 cup (60 mL) grated Parmesan cheese or nutritional yeast (for dairy-free) 1/3 cup (80 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt 1/2 tsp (2 mL) ground black pepper 1/2 cup (125 mL) water, to thin (you may not use full amount) Slaw 1 bunch kale, de-stemmed and sliced into thin ribbons Preheat oven to 300 F (150 C). Fill medium pot halfway with water and bring to boil. Place potatoes in steamer basket over boiling water. Steam until slightly tender but not fully cooked (do not overcook or they’ll crumble). Allow to cool slightly. Warm oil or butter in large skillet over medium heat. Add steamed potatoes and sprinkle dill and salt evenly over potatoes. Sauté for 5 to 10 minutes, until potatoes are starting to brown and crisp. Transfer to large baking sheet and keep warm in oven while preparing slaw. Place all dressing ingredients except water in blender or food processor. Purée until creamy. Slowly add water until dressing is thin enough to toss with kale (depends on whether you prefer a thicker or thinner Caesar dressing). In large bowl, toss shredded kale with enough dressing to coat (it’s possible you won’t use all dressing). Refrigerate for 5 to 10 minutes. Divide salad among serving bowls and top with potato croutons. Serve immediately. Dressed slaw can be refrigerated for up to 3 days. Keep potato croutons in separate container, reheating in oven and topping slaw just before serving. Serves 6. Each serving contains: 285 calories; 7 g protein; 19 g total fat (7 g sat. fat, 0 g trans fat); 24 g total carbohydrates (2 g sugars, 4 g fibre); 296 mg sodium source: "Spring Slaws", alive #390, April 2015

Puréed cooked cauliflower has a velvety texture that produces deliciously creamy soups. This Asian-influenced version is sure to leave bowls empty quickly. The cilantro oil adds restaurant-worthy visual appeal. For a splash of added colour and extra flavour, use orange cauliflower if available.

The bright flavour of lemon, sweet sun-kissed blueberries, and the unexpected crunch of poppy seeds will make this sweet treat a summer staple in your freezer. The hardest part is waiting for it to freeze!

This is a great addition to an alfresco lunch or a light and lovely afternoon snack. Sumac gives this salad a pop of peppery bright flavour that brings out the sweet fruitiness in the berries. The cucumbers temper the heat in the spicy almonds. Tip: Persian cucumbers are small and thin-skinned, and with fewer seeds than English cucumbers. Substitute one large English cucumber for three Persian ones.

Spice it up!

It is truly amazing what you can do with a couple of cans of beans. Their versatility was unveiled to me when I visited a friend who had just returned from a trip to Sardinia; she told me about a meal she had enjoyed in a simple taverna on the beach one summer’s evening. She wanted to recreate it in her kitchen back in London with me, so we did—and I have to thank her for this magic recipe. Flageolet beans are a member of the haricot bean family; they are picked before the beans are ripe and retain their green color, and they are even more flavorful than a regular cannellini or haricot bean. You can buy them pre-cooked in cans in most grocery stores, or you can substitute with butter beans or any other white bean you like.

Purple-stained and pillowy soft, these ricotta balls are delicate and delicious with a hint of blueberry. Once assembled, they cook quickly, so prep gnudi ahead of time for a quick and satisfying meal! Instead of olive oil, finish this dish off with a drizzle of honey and transform this dish from savoury to sweet! Gnudi are best enjoyed the day they’re made.

Cedar-plank grilling is an exceptional way to cook fish without fear of overcooking. Hints of wood smoke penetrate the flesh to add depth while retaining moisture. Cod is commonly available already smoked in many stores, but it can often taste oversalted and dry. Our version suggests using fresh cod from Iceland; grilling on soaked cedar provides smoky overtones while keeping it moist and tasty. Delicious with a new-potato salad and grilled veggies.

During the blustery winter months, it’s always nice to serve salads with a warming element. Here, oven-roasted plant-based meatballs, tender farro, and oh-so-sweet sautéed tomatoes give this meal in a bowl star power. It’s a family meal that’s healthy, colourful, and satisfying. Instead of farro, you can use your favourite cooked grain, such as quinoa. Or leave the whole grains out altogether and serve with toasted pita bread. It’s also possible to make meatballs with ground beef, pork, or chicken.

Gazpacho is traditionally served cold; however, creativity rules, and heating up cold soups in winter is a cozy fix that doesn’t compromise flavours! We’ve puréed this gazpacho to a creamy state. If you long for more texture, leave out some chunks of roasted beets. Finely dice and add at the end.

Boiled green lentils tossed with crunchy carrots and a biting Dijon dressing is an iconic French side dish to eat alongside a piece of poached salmon or chicken. But it often looks like a stodgy brown mess. This recipe dresses up those drab legumes with all the colors of the spring rainbow: pink radishes, green sugar snaps, and garnet (or golden) roasted beets. The latter can be roasted a few days in advance to save time, and you can do the rest of the chopping and whisking while the lentils cook. The salad is finished with a little Italian flair—balsamic vinaigrette and torn basil. Garlicky walnuts add crunch, and if you’re angling for another carb companion, add shaved parmesan or ricotta salata.

This showstopper entree is the refreshing dish you want on your summer playlist. A combo of citrus-marinated salmon, creamy avocado, and brothy tomato hits all the right notes: sweet, creamy, fatty. Gorgeous.

A hearty bowl of chili is always a crowd pleaser when you’re gathered around a toasty fire. Plus, everything is prepared in one pan, which streamlines prep, giving you more time to soak up the fresh air. Added to chili near the end of cooking, masa harina (corn flour) thickens the liquid slightly, giving it body and imparting a subtle corn flavour.

Tip:

Dosas are a South Indian staple consisting of a rice and lentil crepe accompanied by sides, usually a couple of types of chutney. Masala dosa is a popular breakfast option in India, and it’s not hard to see why. The flavourful potato filling is just the thing to put a spring in your step first thing in the morning.

Tips

• Asafetida is a gum from a varietal of giant fennel that has been dried and ground into a powder. When raw, it has an unpleasantly strong flavour and smell, yet when cooked it mellows and gives a garlicky essence to dishes.
• Chana dal is the split kernel of a variety of chickpea known as desi or bengal gram. Ground up in the chutney, it lends a slightly earthy flavour while absorbing some of the water to ensure the chutney is not too soupy. It can be found already roasted at some grocery stores and Indian food markets.