Food

Many women are leaning into motherhood in their thirties, when increased levels of folate are needed. In this recipe, dark leafy vegetables coupled with asparagus and artichokes add an über-healthy hit of folate. Not only is this bouquet lovely to look at, but it also offers a combination of flavours that virtually pop in your palate. DID YOU KNOW? Folate is a B vitamin naturally present in many foods and is essential for forming healthy DNA and other genetic materials. It’s especially important for pregnant women to facilitate the healthy division of cells. TIP: There are many foods naturally rich in folate that would be delicious with the Smoked Rosy Tahini Dressing. All dark leafy vegetables, Brussels sprouts, various nuts, black-eyed peas, and kidney beans are excellent sources of folate and would be a delicious substitute for the greens in the Asparagus Bouquet Salad.  

Adolescent girls and young women have an increased need for iron-rich foods. And enhancing vitamin C consumption is essential for optimal iron absorption. Our iron-rich pasta dish is a simple and tasty dish that scores on all levels. With the combination of tomatoes, clams, and parsley, it’s the perfect marriage for an iron-clad, vitamin C meal.

When a meal is this colourful, easy to prepare, and eminently adaptable, how could it not be the best lunch ever? Women in their midlife and beyond need increased levels of vitamin B12. These delicious spreads build the foundations for colourful, nutritional toppings that fill your meal with vitamin B12 benefits. DID YOU KNOW? Many health professionals will advise taking a supplement to be sure vitamin B needs are met—particularly for vegetarians or vegans.

This stunning cheesecake is super easy to make and assemble. The pretty blue pea swirl is utterly unique. Just remember to soak raw cashews before using in the filling to create this sublimely creamy dessert.

Grilling flatbread on the barbecue adds a delicious smoky flavour. In this flatbread, we’ve combined strawberries with tomatoes. Imagine! The sweetness of both, coupled with tart green apple, is spectacular!

This beautiful “new” Niçoise salad has it all—instant attraction with colour, flavour, and buttery smoked salmon. Serve it with “jammy” cooked organic eggs, pickled red onion, and a lively dressing. You’ll wow even the most finicky of eaters.

There are countless variations on this delightful recipe. It’s also excellent served as a main dish: try tucking some grilled salmon or halloumi alongside and scattering some crumbled goats’ cheese overtop. Plenty of yum for everyone to enjoy!

This vibrant soup is not only beautiful, but also chock full of alkalizing spring detox ingredients. Serve hot in pretty bowls with an assortment of fresh garnishes. Alternatively, experiment by freezing spring flowers in ice cubes and serving soup cold in small, clear glasses topped with the attractive ice cubes.

Rich, nutrient-packed avocados not only give this smoothie a smooth taste boost, but they also boast a load of good-for-you potassium, B vitamins, and magnesium—all important for women as they enter their sixties. And the banana, a smoothie staple, ups the quotient even further. TIPS:

• If you find this smoothie a bit rich or heavy, sip some, then refrigerate the rest for later. When ready for more, give it a great shake and sip away.
• Mix up the banana with mango or pineapple or another favourite fruit. Add a good quality unflavoured protein powder, available under various labels.

While the GAPS diet doesn’t recommend combining fruit with other foods, a cup of halved grapes (either raw or roasted with the cauliflower) adds a comfortingly sweet and juicy touch that goes a long way toward balancing the lemony vinaigrette. Use as much nose-tickling ginger and anti-inflammatory turmeric as you like.

Diet alterations

“Food is such a tangible way to connect,” says Jennifer Lloyd-Karr. “When Haidee is in the kitchen and talking about beets or fennel from the farm, and people are experiencing that freshness, they’re always like, ‘WOW!’” The Seven Seasons of Stowel Lake Farm: Stories and Recipes that Nourish Community (Page Two Books, 2018) is a beautiful depiction of the strength and commitment of these four unique women—to their families, to the farm, and to each other. From harvest dinners and Thursday work parties to caring for animals and working in the fields, each experience offers a meaningful celebration of people working and living together on the land. “Explore life on the farm while learning some of the tips, tricks, secrets, and recipes acquired from years of work. Seven Seasons shares emotional lessons from community living and prioritizing family, including the importance of sharing gratitude, walks, and the celebration of life together.”

These tacos not only pack a flavour punch, but are also composed of plant-based powerhouse nutritional stars. Carrot tops add a wonderful fresh herblike taste to enhance the carrot flavour in this miso salsa. But be careful: don’t use the greens if they’re very large, as they will be bitter.

Did you know?

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.

Little gem lettuce offers the perfect crunch for this simple version of green goddess dressing and crisped smoky coconut chips. Slightly searing little gems along with corn on the barbecue adds a rich, smoky depth.

To say this tart is decadent and delicious seems a little cliché. How could it not be when you unite rich chocolate ganache with in-season fresh fruits? The addition of ginger gives it that extra zing.

A vegetarian, yet meaty, grilled delight—perfect for all ages. Adults can spice it up a bit, but we’ve developed it thinking of the little eaters in the crowd. A tender filling encased in crispy grilled tortillas, this grilled treat is absolutely delicious served with guacamole, salsa, and creamy chipotle sauce.

There’s always a BBQ favourite in the menu, and cedar-planked it is. Almost anything grilled on a plank offers exemplary smokiness and added depth. This combination of sweet, hot, and savoury coupled with juice is the perfect flavouring for salmon. In fact, it’s an amazing marinade on most anything—try it with chicken or vegetables grilled on wood.

Here’s a refreshing beverage suited to everyone in the family. And it’s full of healthy fermentation and fresh fruits. We’ve married some basics with vanilla ice cream and a mildly flavoured kombucha. But the sky’s the limit with this fizzy float; combine your favourite kombucha and ice cream with any type of fruit for a sparkling way to nurture gut health.

From tempeh to organic chicken, this flexible grill selection offers delicious flavours to satisfy all palates. Marinating tempeh and organic chicken are the best prep options for a flavourful, juicy dish. Serving options include layered on a bun, in a bowl with greens, or on a bed of rice. The additional flavourful punch comes from the pickled veggies.

This protein-packed wrap will breathe new life into your lunch sandwich routine. Creamy hummus is adorned with peppery arugula, seasonal asparagus, and protein-wealthy chicken. The wraps can be prepared the night before serving.

Whip it good

These meaty tofu steaks are so satisfying that even ardent carnivores won’t be left pondering, “Where’s the beef?” They are also a great way to get more plant-based protein into a diet, which the new Canada Food Guide now encourages. A herbaceous pesto sauce brightens up the whole dish.

This taco riff proves that a salad can come together to create a meal substantial enough to satisfy a hungry man. Both the pork and herby dressing can be prepared up to two days in advance. If desired, chicken or steak can stand in for pork. To make it vegetarian, simply omit the meat and bump up the amount of beans.

Stack it up

This make-ahead breakfast option takes the woulda-coulda-shoulda out of eating a nourishing breakfast. The tag team of deliciously thick skyr yogurt and protein powder make each spoonful a protein heavyweight. Besides being ultra-nutritious (hello, fibre and healthy fats), chia seeds have the remarkable ability to soak up great amounts of liquid, leaving you with a spoon-worthy tapioca-like consistency. If skyr yogurt is not available, Greek is a good substitute. The berry chia pudding and toppings can also be placed in a wide-mouth jar with a tight-fitting lid for a high-protein breakfast on the go.

Great white