Food

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 surprisingly delicious combination utilizes the natural sweetness of carrots and apricots to make a frozen indulgence that is chock full of vitamin A.

This raw frozen treat is reminiscent of a much loved chocolate hazelnut spread in taste but without all the refined sugar and artificial flavours. Try folding in some cacao nibs and chopped cherries for an added burst of flavour and crunch.

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 rocket 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 gluten-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.      

Most people drown their quinoa in too much water or stock when cooking. Check out the best way to retain the nuttiness of the grain following the method below. Add a few grilled ingredients, nuts and fresh herbs, and it’s a powerhouse dish that covers all the bases for a healthy cancer-fighting meal.

Nothing tastes better than gently poached salmon full of omega-3 fatty acids—essential to good health. A generous dollop of Avocado Chive Cream gives this dish a host of vital antioxidants necessary for regaining strength and good health. Couple with a nutrient-rich spinach and tomato salad, and you have a light dinner that is soothing on the palate and gentle on a recovering appetite.

Turkey is an excellent source of tryptophan, helpful for rest and calm, plus the dark meat is high in iron. Served with Tomato Confit, this is a dish packed with antioxidants. Try this dish as a tasty little appetiser or serve as a main course with quinoa, couscous, rice or noodles.

This dish provides an endless supply of nutrients. For eyes, nose and taste buds, it’s mild enough with just a hint of smoky flavour, yet soothing to the stomach because it’s minus the spicy and typically fatty chorizo and crushed red capsicums. Add some cooked and julienned organic chicken or a few prawns if you have a craving for an extra boost of protein.

Crumbled tempeh provides incredible texture to this crowd-pleasing (and serving!) chilli. It freezes well for a healthy heat-and-serve weeknight meal.

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.

Though traditionally made with heavy cream, milk, flour and butter, this lightened-up chowder packs in the produce.

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

Easier than the meat version, the protein, fibre and healthy fat combination of lentils, cauliflower and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore.

Muesli is the original make-ahead morning meal. Oats are soaked with fruit, yogurt, and nuts, “cooking” while you sleep. Here, it’s paired with a jam made with the thickening power of chia seeds—no cooking required! This creamy, sweet-tart breakfast will keep you going until lunchtime.

Decadent French toast can be made for a crowd without the big mess or standing over a hot stove. With this recipe, entertaining at breakfast involves minimal hands-on time or kitchen cleanup. The cinnamon aroma that will welcome your guests as they walk in the door is a bonus.

Skip the drive-thru and make your own breakfast sandwich. Stored in the freezer, these make a great grab-and-go option for egg lovers. Heat one up while you’re getting ready for work or school and wrap it back up in parchment to enjoy on your commute—just don’t forget a napkin and thermal mug of tea or coffee!

A quick assembly the night before—or the morning of, if having breakfast for dinner—and you’ve got an entertaining-worthy main course. Served with a side of fruit or small salad, it’s a complete, protein-packed meal that will keep your inner weekend warrior energized.

With the goodness of heart-healthy nuts and nutrient-dense dates, these are what you want to reach for to fuel up after a workout or after-school game, an intense (long) meeting, or when you’re just plain “hangry.” The sweet citrus flavour refreshes and puts a smile on your face.

Hummus is the staple of all snacks for good reason: rich in plant-based protein and satiating fibre, it packs a boost of energy that keeps you feeling fuller faster and longer. Double the recipe for a big batch.

Labneh is a Lebanese style of cheese made by straining excess liquid (whey) from yogurt. The yogurt thickens to resemble a soft cheese with bright tangy flavour. For best results, use full-fat Greek yogurt. Experiment with different flavours using either cow or goat yogurt, then stir in anything from citrus to herbs and spices to dried fruit.

(pictured with Golden Hummus) These are worth the investment of time, and the effort is minimal. Keep it interesting and switch up the type of rice (go brown, mixed grain, black, or even purple). Once you’ve nailed the technique, alter the flavour by adding in spices such as curry powder, fennel seeds, or chili flakes.