Food

Time to take sugary boxed cereals off your morning kitchen playlist; instead, rise and dine on this fetching bowl of good nutrition. The beet purée is deliciously sweet and pairs perfectly with velvety Greek yogurt and crunchy skillet muesli.

Who says it’s a requirement that oatmeal is sweet? With spinach, mushrooms, and olives, this veg-heavy oatmeal is a definite flavour twist and offers visions of enjoying breakfast while overlooking an alluring Mediterranean coastline. Plus, all this fibre will help crush morning cravings.

This riff on breakfast hash is made in patty form, so they can be prepared ahead of time and simply reheated for your morning time crunch. The dynamic duo of kale and sweet potato adds a bounty of health-promoting nutrients, whereas the apple topping provides a touch of seasonal sweetness that many people crave during breakfast.

Poor breakfast choices can lead to manic munching later on. Make up a batch of these veggie-laden egg cakes ahead of time to take away any woulda-coulda-shoulda when you’re in a harried morning frenzy. They’re a great switch-up from the standard scrambled egg affair. To speed up the cooking time by about half, soak the wild rice in water for several hours.

Kamut (khorasan wheat) is one of the most protein- and iron-rich grains, with a full-bodied flavour that stands up well to bold Thai tastes. Create a heat alert in January with this spicy bowl. Tip: Add your favourite protein to this soup when simmering. Chicken, tofu, or chickpeas will all work well.

This soup has both corn and spelt for a stick-to-your- ribs meal that will transport you to Mexico at the first spoonful. Tip: Use up remains of a whole wheat or gluten-free spaghetti package in place of orzo by lightly crushing to break up long pieces into bite-sized morsels.

This dish is a lot like lasagna in soup form—and there’s really nothing wrong with that! However, unlike lasagna, it comes together in a snap. If you’d rather skip the tortellini, try broken lasagna noodles (a great way to use up scraps) and top with ricotta cheese before serving. Tip: Find tortellini in the fresh or frozen section of your grocery store, and choose one with a filling that appeals to you.

The Italian meal-in-a-bowl gets a green makeover—something we’re all trying to do to our diets this time of year. Hearty yet light, it’s a healthy way to warm up after an afternoon of braving the cold. Tip: This soup is highly adaptable, allowing you to use the greens that look best at the market. Try Swiss chard, kale, or arugula in place of spinach, and zucchini or cauliflower in place of fennel.

Olive oil cake is a traditional Italian dessert that beautifully showcases the fruity characteristics of olive oil, which lends moisture and richness. Combined with pears and thyme, this dessert looks and feels sophisticated while retaining its old-world, rustic charm. Tip: Replace pears with apples, plums, apricots, or peaches as the seasons change.

Butter is replaced in the classic chocolate chip cookie with a touch of fruity olive oil. Loaded with almonds and dark chocolate chips, and accented with orange, it’s a snack worthy of your cookie jar. Tip: To make these cookies nut free, replace almonds with toasted pumpkin seeds or sunflower seeds.

Brownies don’t need the melted butter to stay fudgy and rich. A triple hit of heart-healthy ingredients in the form of olive oil, dark chocolate, and walnuts, this is a treat you can feel good about sharing with those you love (or keeping all to yourself). Tip: Replace the dried cherries with fresh when in season.

A flavourful whole grain crust is enhanced with olive oil and coconut, contrasting perfectly with a creamy yogurt and berry filling. It’s all drizzled with honey (buy a local variety, if you can) for a healthier take on pie. Tip: Adding a spoonful of cocoa to both the crust and yogurt filling is an ideal switch-up for the chocolate lover.

This simple dinner ticks all the boxes: delicious, wholesome, and satisfying. Plus, it’s vegetarian. Sweet squash combines with crunchy-earthy barley, kale, and peas to make a delicious meal for a weekday evening. Serve with brown basmati rice on the side, if desired.

Collard greens pack a powerhouse of nutrition into a recipe with few calories. As a member of the valuable cruciferous family (which includes kale, broccoli, Brussels sprouts, cabbage, and rutabagas), 1 cup (250 mL) cooked collards provides a whopping 308 percent of your daily vitamin A needs.

The lovely nutty flavour of black rice pairs beautifully with a curried citrus vinaigrette. This dish is also excellent served with cooked chicken breasts. Grapes are used here, but feel free to try mango or papaya chunks for a lovely addition.

Peppery, bright-green mustard leaves are a wonderful accompaniment to gnocchi. Coupled with lemon zest and a light blend of fresh herbs, this meal will please every palate.

This delicious dinner in a bowl is a snap. It pleases all palates and satisfies every age. And ultimately delivers the comfort of healthy ingredients in a single bowl.

Pho is a traditional Vietnamese soup. Its broth gives off a heady, spiced fragrance that makes you feel taken care of. The broth can be made ahead and frozen, allowing you to quickly assemble this complete meal any night of the week.

Skipping grains and gluten shouldn’t mean giving up your favourite textures and tastes. Invite verdant romanesco—a spiky, broccoli-like cruciferous vegetable—into your kitchen to stand in for rice tonight. Tip: This dish is served raw, but it can be made into a warm side dish by sautéing the minced romanesco with olive oil until heated through; stir in remaining ingredients off the heat.

Turkey isn’t just for the holiday season anymore. High in protein and low in fat, it makes an excellent addition to your dinner rotation, be it for a special occasion or for the everyday. Tip: Leftover turkey breast can be transformed into a hearty soup, stew, or chili.

This delicious beet salad is as irresistible to eat as it is to look at. Beets are an excellent anti-inflammatory detox food full of powerful antioxidants.

This slaw adds an interesting twist. Kohlrabi and turnip provide a flavourful bounty of healthy roots and brassica nutrients. The sweet and tart blend of vinegar and apple, coupled with raisins and pumpkin seeds, adds lovely texture.    

Not only are these lovely root vegetables roasted to perfection, but the sweetness from the roots coupled with a little honey and smoky ancho chili powder gives this dish that extra kick. Tip: Instead of carrots, substitute three large jewel yams, peeled and cut into matchsticks.

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