Food

Tip

I pod—do you?  So often recipes only call for the vanilla seeds, while the entire pod is edible. You can use spent vanilla pods to get a fragrant salt from something that otherwise may have been destined for the compost pile. Use Vanilla Salt on cakes, cookies, fresh fruit, and my favorite: sliced tomatoes.  

To snack or not to snack? Smoothies are often considered part of a morning routine, but they also make the perfect afternoon pick-me-up. This creamy, lush green smoothie is a delicious combination of earthy matcha balanced with tropical hints of coconut and banana, finished off with the warmth of ginger!

If you like the store-bought version, you’ll go bananas for these peanut butter “nice” cream sandwiches that are big on nostalgia but with a modern nutritional appeal. No ice cream maker required. If desired, you can replace peanuts and peanut butter with almonds and almond butter. For a dairy-free centre, whipping cream can be swapped out for coconut cream. And for a lower calorie treat, you can simply scoop some ice cream on a single cookie base for a cool twist on an open-faced sandwich.

Whether in the form of a cake or cookies, nothing quite compares to the warm and spicy aroma of freshly baked gingerbread. This smoothie delivers all of gingerbread’s spicy comfort in only five minutes. The kefir gives a good dose of probiotics to keep your tummy happy, and the pumpkin purée and rolled oats provide fibre to keep you feeling satisfied and away from the gingerbread men.

Tip

These vegan and gluten-free (and grain-free) slices are extra dense, getting their fudgy texture from pinto beans (you won’t taste them, though!). A dash of flaky sea salt makes these holiday appropriate, giving your cookie tray a bit of oomph this season.

Baking tip: Melted butter swap

Miso adds a “what’s that?” flavour switch-up to these sweet-savoury energy balls that can help you get through the mid-afternoon energy slump or a spirited workout. A coating of sesame seeds lends this nourishing snack a nice crunch.

This delightfully bright and flavourful side dish might just steal the show at your next meal. Quinoa gives this recipe a nice punch of plant-based protein, while a myriad of seeds and herbs come together in a symphony of flavour.

Loaded with seasonal vegetables, frittatas are one of those great comfort foods that can be enjoyed all day long as either breakfast, lunch, or dinner. Once cooked, this frittata may be portioned and refrigerated in an airtight container for up to three days, ready to make a quick grab-and-go meal or after-school snack.

Beans, squash, and corn are known as the “three sisters” and are a key part of the diet of centenarians in the region of Nicoya, Costa Rica. These breakfast bowls draw on those reliable sisters with a nod to the Costa Rican dish gallo pinto, a mixture of rice and beans, spiked with cilantro, often eaten alongside scrambled eggs. We've topped these bowls with a fried egg instead, but the choice is yours.

If you want a traditional Thanksgiving without the daunting task of cooking a turkey, this dish is for you. With these yummy handheld turkey pastry cups, you get all the Thanksgiving flavours without the overwhelming effort. Making the turkey filling a day or two ahead of time will make life that much simpler, allowing you to have a turkey dish on the table and ready to enjoy in less than half an hour. And, for an equally delicious plant-based version, you can easily omit the cheese and switch out the turkey for a veggie ground.

Allowed to range freely and eat grass, rather than grain, bison have less fat than their cow counterparts, and their meat is less marbled than beef, meaning that fat is easier to opt in or out of. My family’s bison and black bean stuffed peppers contain lean, ground bison and high fibre black beans, creating a healthy, hearty twist on a comfort food classic!

My sister-in-law introduced us to this authentic wild rice recipe years ago, and it quickly became one of our favourites. It combines the earthy, nutty flavours of wild rice with a fresh mix of vegetables and a savoury hit of back bacon. Higher in fibre and lower in calories than traditional rice grains, wild rice is also gluten free and antioxidant rich. This pilaf is delicious whether you serve it as a hot side dish or a cold side salad.

A wonderful choice for those who generally proclaim not to like fish, rockfish fillets are very lean with a mild flavour and a firm texture once cooked. Cooking en papillote is a technique in which food is wrapped in a parchment or foil parcel and baked. Let diners cut open the parcels themselves, as half the fun is revealing the beautifully cooked contents at the table.

Tip

Poaching is a tried-and-true healthy method of cooking protein because no fat is needed during the cooking process. You can, however, add as much or as little flavour to your cooking liquid as you like to maximize taste. Though simple, this chicken is the perfect vessel for a vibrant take on a herby gremolata sauce.

This delicious salad of fresh in-season strawberries, farro, almonds, feta, and crisped prosciutto bathed in a honey and Dijon dressing is much more than just eye candy. It’s a perfect entrée for impressing a lunch gathering among friends.

Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours.

Add a little of the exotic to your dinner table with these delectable Indian-influenced kebabs. The happy yellow hue of the kebabs comes from turmeric, which contains a compound called curcumin. Curcumin has been shown to have powerful antioxidant and anti-inflammatory properties.

Tips

• It’s important to prepare wooden skewers for cooking by submerging them in warm water for about 30 minutes before threading on ingredients. This minimizes the risk of them catching on fire while kebabs are cooking.
• These kebabs also turn out great cooked under the broiler. Place on a foil-lined baking sheet and broil, flipping over once, until shrimp are cooked through, about 3 minutes per side.

Lentils and rice create a delicious hearty salad, containing healthy amounts of protein, fibre, and vitamins. The vinaigrette dressing is an excellent source of omega-3 fatty acids, thanks to camelina oil.

Cooking the salmon and vegetables en papillote (French parlance for something cooked and served in a paper wrapper) traps steam to add moisture and guarantees you’ll be relishing perfectly tender veggies and melt-in-your-mouth fish. Finishing it off with a sweet-savoury blackberry sauce adds a surprise element to the dish that makes it oh-so-summery.

Nutrition boost

How to turn a turkey burger into something your backyard guests will swoon over? Spread on this smoky berry sauce that offers a sweet heat and a wonderful counterpoint to turkey. A bit of goat cheese helps infuse the meat with creamy moisture, which is especially important if you’re using lean ground turkey breast.

Meatballs are for spaghetti

Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table.

Who knew cauliflower could be transformed into a rich, creamy pasta sauce without the heavy caloric cost? Want it vegan? Try swapping out Parmesan for nutritional yeast and use coconut milk in lieu of evaporated milk. Heat leftovers in a skillet over medium-low heat with some additional evaporated milk to restore their creamy goodness.