Food

Saffron is expensive, though a little goes a very long way. Its floral and earthy flavour makes it a natural pairing for the subdued notes of cauliflower, another cancer-preventive ingredient. These ingredients are encased in a galette, a round, flat pie that is free-form and rustic looking.

Stay seasonal

This spicy-sweet shake works as well for breakfast as it does for a snack or dessert. Cardamom lends a chai tea-like flavour to the mix, while turmeric gives myriad health benefits and a sunshiny hue. Black pepper is added to increase the bioavailability of turmeric and the anticancer effect of cardamom—and to spice things up a touch more.

More protein

Chewy spelt holds up wonderfully in salads, and this one is sure to become your new go-to picnic or potluck option. Mackerel contains a boatload of heart-healthy, brain-nourishing omega-3 fats. Take the extra step of parboiling the potatoes to shorten their roasting time considerably. This ensures that the outsides don’t become crispy well before the interiors are cooked through. If making this salad ahead of time, it’s best to toss the greens in just before serving so they don’t become soggy. To expedite the process of preparing large, slow-cooking grains such as spelt and Kamut, try soaking them overnight. This will slash the simmering time by about 25 percent.

Your taste buds will celebrate once spring asparagus makes its annual appearance at local markets. These whole grain patties are the perfect way to take advantage of its vegetal sweetness and tender texture. Soft silken-style tofu is a great base for this lively sauce, but you can also make it using plain yogurt or sour cream. Leftover sauce is great on sandwiches and burgers. Bread crumbs are an easy DIY kitchen project. Simply grind up slices of day-old bread into fine crumbs using a food processor and then store in the refrigerator until ready to use.

This Middle Eastern-inspired dish presents itself as exceptionally fanciful, but it comes together quick enough for a weekday dinner while bringing an array of wonderful textures to the table. If using thicker carrots, slice them in half lengthwise before roasting.

Spice is nice

There’s no need to rely on store-bought—making your own cracked grain warm cereal is a cinch. This version will start your day off with plenty of fibre to keep you feeling satisfied all morning long. As they rehydrate, the apple chips infuse the porridge with natural sweetness. You can also top the cooked cereal with a drizzle of maple syrup or add a few splashes of warm milk.

Raise a toast

Making a pasta dish entirely in one pot saves time and cleanup. Plus, there’s a bit of dairy-free creaminess from the pasta starch that lends a more substantial quality to the dish. Walnuts add meatiness while sun-dried tomatoes bring a hint of sweetness to this fun, fresh weeknight meal.

Pick your pasta

Protein-packed lean turkey gets a helping hand from fibre-filled lentils to create an unusual meatloaf. It’s rounded out with two types of perennially available and economical produce: sweet potatoes and broccoli. This dish appeals to both the dinner traditionalist and modernist in us all.

Endless variations

If you’re the diner who makes meatloaf just for the following day’s sandwich, this recipe is for you. Create a healthier version of the meatloaf club of your dreams by sandwiching it between two large lettuce leaves instead of bread.

Salad option

The best aromatic flavours come from the freshest ingredients. When cooking Italian, look for fresh vine-ripened tomatoes and good quality olive oil.

Which beans are best?

A healthy addition to this dish is the fermented bean paste, otherwise known as miso. It’s available in different strengths and colours. We suggest the light miso, as it’s less harsh and doesn’t overpower the salmon. Tip: Shiro miso is a paste made from white rice and fermented soybean, found in the dairy case. Substitute or partially substitute regular red radishes for daikon radishes for an added splash of colour.

This lovely dal lends itself well to diced butternut squash in place of lentils. The kick of lime and smooth, creamy yogurt swirled on top add delicious tartness and visual eye appeal. Tip: To make ghee, gently simmer butter in a saucepan until it begins to caramelize, which makes it nutty tasting and aromatic. If you’re concerned about sodium, substitute water for vegetable broth, or use half broth and half water. Sometimes it’s difficult to find seeds such as mustard or cumin. In such cases, the soup is made equally delicious by adding more ground cumin to the broth and a bit of Dijon and vinegar.

Fried rice is a takeout staple loaded with sodium, preservatives, and far too much oil. In this makeover, smoked tofu mimics the rich “fried” flavour; while black rice, an antioxidant-packed whole grain, replaces white rice, even keeping its shape in a scorching hot pan. Instead of tofu, boneless, skinless organic chicken breasts can be substituted. Cube and fully cook chicken in the wok or pot before adding the vegetables, or use leftover cooked chicken.

While this is best enjoyed with a knife and fork, it will satisfy even the biggest craving for a takeout pizza-—with an Asian-inspired twist. If you’re pressed for time, the polenta can be served soft instead of baking.

Instead of pork, lean turkey is used in this lightened-up takeout favourite. Ginger adds soothing warmth, making the soup feel nourishing. Before serving, add a few handfuls of quick-cooking greens, such as spinach or kale, to the broth; cook until wilted.

Skip the fluorescent stir-fry sauces of takeout joints. Instead, create your own with orange juice, sesame oil, and just a touch of gluten-free arrowroot starch to make it sticky, just like the restaurants—without the additives or preservatives. Serve this stir-fry on top of raw zucchini noodles or quick-cooking brown rice vermicelli.

Red curry is a rich and decadent classic. Instead of fattier cuts of beef, low-fat, high-protein tofu is used, along with nutrient-dense cauliflower. Accompanied by coconut cilantro brown rice, you’ll want to put away your takeout menus for good. Instead of tofu, use chickpeas or boneless skinless chicken breasts.

Protein change-up

Cauliflower stands in for rice in this springtime-sunshiny risotto. The secret ingredient, pumpkin purée, makes this dish creamy and rich, while adding beta carotene (vitamin A) and fibre. Tip: Play around with the spices to make this recipe your own. Try dried thyme, rosemary, or sage instead of saffron.

A cheater’s risotto is made with whole grain quinoa, ricotta, and eggs, set in a tart tin for a pielike play on arancini (fried risotto balls). Sweet potato rounds give this easy risotto pie a touch of elegance. Tip: Replace sweet potato with thinly sliced beets, zucchini, or tomato.

Instead of using dairy, blend peas, nuts, and roasted garlic to create a silky, pastel green base. Roasted garlic becomes muted and mellow with no sharpness left—so don’t fear the amount. Whole peas act as the “rice” of this quintessentially springlike, grain-free risotto. Tip: Instead of almonds, try roasted and skinned hazelnuts, raw cashews, or raw pumpkin seeds.

Earthy and robust wild mushrooms add depth to this hearty vegetarian main course. Instead of rice, fibre-rich whole oat groats and steel-cut oats make for a chewy, creamy, B-vitamin-loaded base. Tip: Instead of steel-cut oats, replace with the same amount of quinoa, amaranth, or millet.

Asparagus is high in folate and prebiotics (food for probiotics), replacing grains in this verdant take on risotto. Tip: To make this a more substantial meal, serve over cooked grains such as quinoa or millet, or pair with a protein.

After a long winter of steamy soups, this cold version is sure to bowl you over with its bright, earthy flavour. The trio of avocado, asparagus, and edamame (green soybeans) also ensures each spoonful is packed with hunger-quelling fibre. If desired, frozen lima beans can be used instead of edamame.

Smooth move

Avocado is commonly used in raw chocolate pudding to lend it fudgy awesomeness and added nutritional firepower. These cheesecake-like yogurt cakes take this idea up a culinary notch with a little fiery kick. If there is some leftover chocolate avocado topping, grab a spoon and consider it an instant reward for the cook.

Go petite