Food

This simple recipe combines a creamy, dairy-free spread with the herbaceous sweetness of manuka honey. If you’re avoiding cashews, use almonds or hulled sunflower seeds instead. For a thicker “ricotta,” transfer blended cashews to cheesecloth and squeeze out excess liquid, then add more lemon, salt, and pepper to taste. Serve with crostini, crackers, or raw vegetables for even more prebiotic power

This classic chicken noodle soup calls for a whole chicken slowly simmered with celery, carrots, and onions to create a naturally sweet broth. The trick to a clear broth is to keep the pot below a rolling boil, so the fat won’t emulsify even after the nutrient-rich collagen in the bones has melted into the liquid. The lower heat also helps retain more nutrients and flavour enzymes, which means a more delicious and healthy soup. But don’t worry if your soup gets cloudy—it’s still plenty good for you!

Budget broth

Chicken noodle soup is already pretty kid-friendly, but some children can be turned off by green or bitter things such as parsley, green onions, or celery. That means you might not want to give them a giant bowl of refined carbohydrates. That’s why this recipe calls for konjac noodles, which are noodles made from a low-calorie, low-carbohydrate, flavourless, and fibrous tuber that picky eaters probably won’t mind (or notice). If your kids don’t happen to mind green, feel free to substitute zucchini noodles and add all the parsley, chives, green onions, and broccoli you like! While you’ll get more nutrients out of making a homemade broth, this recipe calls for store-bought quality broth or homemade broth made in advance to save time and labour—which we know is important when there are ravenous children involved! Look for konjac noodles at your local health food store or Asian market, where they’re often less expensive and sometimes called shirataki noodles. Not all brands are created equal, though, so look for a package that contains more konjac than soy, brown rice, or tapioca flour. Feel free, of course, to substitute traditional pasta in fun shapes like farfalline, stellette, or alphabet. If you can’t find konjac, you can use peeled zucchini that you spiralize or grate into noodles instead. Zucchini gives a faint green tinge to the noodles even when peeled, though—even when peeled before spiralizing—so if you’re avoiding green and expect quizzical stares from youngsters, try a mix of zucchini and whole grain pasta broken into pieces of about the same size as the zucchini noodles. If using whole grain pasta, boil it in a separate pot so the broth doesn’t absorb all the starch and become cloudy. If using zucchini, only grate or spiralize down to the seeds, which are mostly water and will become mushy and dilute your broth. The cores make for a juicy snack for the chef!

This luxurious soup skips the time-consuming broth-making step and uses poached chicken breasts in quality stock instead. That way the clean flavours of fennel and leeks caramelized and deglazed in vermouth shine through—with a swirl of silky spinach added at the end to contribute a nutritional punch. Don’t skip the marinated fennel with white wine vinegar garnish. It’s a crunchy, sweet-and-sour topping that can be made up to a week in advance and gets better after at least a day of marinating. It will last for up to a month in the fridge and is also great in salads, tacos, du Puy lentils, or as a snack with crackers. You can also make this recipe with a whole chicken and follow the method in alive’s Traditional Chicken Noodle Soup.

Breakfast meet dessert. Dessert meet breakfast. This decadent tasting, yet still nutritious, way to kick off your day is a celebration of all things chocolate and a perfect excuse to dust off that waffle maker. Consider topping with dollops of thick yogurt and fresh berries. Batter using egg whites is best made shortly before making the waffles, but extras can be chilled for up to one day. Not all cacao powder is created equal. Your best buy for health benefits is “natural” or “raw” cacao powder over “Dutch processed” (often spelled “cocoa”), which uses alkalization to mellow out the flavour but also damages precious antioxidants. No buttermilk in the fridge?  A quick fix is to stir 1 Tbsp (15 mL) freshly squeezed lemon juice or distilled white vinegar into each cup of regular milk and let stand for 5 to 10 minutes. When it’s ready, milk will be slightly thickened, and you’ll see small curdled bits. You can also mix 3/4 cup (180 mL) plain yogurt or sour cream with 1/4 cup (60 mL) water to thin, then use as you would buttermilk. No oat flour in the larder?  If you have rolled oats on hand but no oat flour, you’re in luck. You can whiz up oat flour by blending rolled oats in a food processor or high-powered blender until a fine powder forms. A single cup (scooped and levelled) of old-fashioned or quick-cooking oats yields just over 1 cup (250 mL) oat flour.  

Once you see the vibrant colour and taste the sweetness that beet powder lends to vinaigrette, you’ll be left wondering why you haven’t been adding it to your dressings all along. The sweet, tangy vinaigrette marries well with all the creamy, meaty, and crunchy elements of this fanciful salad. Keep the crisp  No one likes finding a slimy mess in the crisper. The best way to prolong the life and crispiness of your delicate salad greens is by storing them in a container (not a plastic bag) lined with damp—not dripping wet—paper towels. Top greens with another damp paper towel, which will soak up the excess moisture that leads to spoilage, and seal shut. Storing the container in the crisper will protect your greens from being exposed to too much air.    

Beyond its nutritional cachet, moringa powder lends this soup, which manages to be simple yet refined at once, a vegetal flavour that plays well with the creamy, slightly astringent turmeric sauce. Matcha powder would be a good superfood powder substitute for moringa. Cream of the crop  Soaked and blended raw cashews are a good alternative to dairy-based creams. And it can be flavoured any way you please—both savoury and sweet. Golden delicious  Repurpose extra cashew-turmeric sauce to make a mug of soothing golden milk. Whisk 1 Tbsp (15 mL) sauce into 1 cup (250 mL) warmed milk or dairy-free beverage.    

These savoury scones, made with flaxseed powder to lend a nutty taste, are screaming for a smear of butter to be the perfect sidekick for a bowl of steamy soup or chili. Instead of thyme, you could substitute chopped fresh rosemary, while the gluten-free crowd can swap out wheat flour for an all-purpose gluten-free flour blend. You can make these ahead, storing in an airtight container for up to five days or freeze for up to a month. The grind  The shells of flaxseeds are very hard, meaning that whole seeds, and their nutrients, will likely pass through your body undigested if you don’t grind them to “free” the nutrients before consumption. Once ground, any extra flax should be stashed in the fridge or freezer to slow the rate at which the unsaturated fats turn rancid. A coffee or spice grinder does a great job at rendering flaxseeds into a powder. If purchasing pre-ground, do so only if stored in dark containers or if the package is kept in a refrigerated section of the store.  

This Middle Eastern-inspired grilled eggplant dip (moutabal) gets an infusion of umami flavour courtesy of mushroom powder. Powdered lion’s mane, reishi, and cordyceps are good options. Use ripped pieces of pita as your serving utensil for scooping up this potpourri of textures. To remove seeds from a pomegranate without turning your kitchen into a horror show, quarter the fruit and then submerge in a bowl of water. Break seeds free under the water and then drain.    

When it comes to Thanksgiving, turkey is often sacrosanct for many families, and roasting up a whole bird will always impress—as long as it doesn’t come out drier than the Sahara. But let’s be honest: it can be a pretty hefty kitchen project. By employing this fuss-free poaching method, you’ll free up oven space and have a better chance of serving up juicy meat. And because everyone around the table will be hunting for the gravy, here’s one that includes a surprising sweet-tart element, courtesy of those seasonal flushed berries. Pay it forward  Consider poaching liquid as the gift of free turkey stock. Remove solids and keep the liquid in the fridge in a covered container for up to 5 days or freeze for future use in recipes for soups and stews.

This cake is not too sweet, not too rich, but still offers all the comfort (hello, maple syrup and warming spices) you want when finishing off a festive meal. Plus, there is no refined sugar in sight. If serving those with food sensitivities, you can try making the cake with an all-purpose gluten-free flour blend and melted coconut oil. Flour power  Compared to regular whole wheat flour, spelt flour often produces cakes, scones, and muffins that are more tender and with greater nutritional virtues than all-purpose white flour.  

Pity the poor salad: as the Forrest Gump of the holiday side-dish world, it’s always the underdog. But this bowl of greens bejeweled by toasty nuts, sweet figs, crispy apples, and creamy dressing is sure to become the hit of the holiday table. People won’t even miss the stuffing. No moo  Looking for a dairy-free dressing? Whisk together the zest and juice of 1 medium orange; 2 Tbsp (30 mL) balsamic vinegar; 1 Tbsp (15 mL) honey; 2 tsp (10 mL) Dijon mustard; 2 tsp (10 mL) grated or finely minced fresh ginger; 1 garlic clove, minced; 1/4 tsp (1 mL) salt; 1/4 tsp (1 mL) freshly ground black pepper; 1/8 tsp (0.5 mL) crushed red pepper flakes; and 1/3 cup (80 mL) extra-virgin olive oil.

Stealth add-ins such as miso and soy sauce add umami depth to this plant-based riff on shepherd’s pie that is sure to leave everyone around the table searching for the like button—even the most devout carnivores. Plus, it’s the perfect make-ahead dish; simply reheat in the oven shortly before serving. Say cheeze  If you need to turn this sweet potato pie into a vegan-friendly dish, use a dairy-free butter alternative and try this Parmesan alternative: in bowl, stir together 1/2 cup (125 mL) hemp hearts; 1/4 cup (60 mL) nutritional yeast; 1/2 tsp (2 mL) garlic powder; 1/2 tsp (2 mL) onion powder; and 1/2 tsp (2 mL) salt.

Perfectly sweet, and a tad fiery, this offbeat soup is a great way to kick off a celebratory meal. Roasting the main ingredients instead of using the traditional simmering method deepens the flavour and makes the recipe a touch more hands-off. Zest for life When only using the juice from citrus fruits such as oranges and lemons in a recipe, consider zesting them first. The zest can keep in the fridge for several days and be used to punch up everything from salad dressings to baked goods.

Though inspired in name and origin by Japanese Shibuya honey toast, which is a dessert often made with condensed milk or ice cream, this version is much lighter, with ginseng simply added to honey before smearing it on toast, along with any of the optional toppings.

With the stealth addition of legume-based noodles you can fret less about pasta night when it comes to blood sugar control. Even more so when you beef up the dish with tender-roasted broccoli. A drizzle of nutty-tasting brown butter makes the whole dish seem extra special. From penne to shells, nearly any shaped pasta works here. Wash cycle  For traditional wheat-based pasta varieties, drain well after cooking but do not rinse with water. The rules change with legume-based noodles, including chickpea, which require a post-drain rinse to remove excess starch and reduce clumping.  

The chameleon of the kitchen, cauliflower transforms into “rice” that, once seasoned and cooked, is remarkably similar to the real thing. It’s a blood sugar-friendly base for this quick yet flavourful Asian-inspired stir-fry. Grate expectations No food processor? Use the largest holes on a box cheese grater to grate each cauliflower floret into small pebble-sized pieces.

In this recipe, West meets East. Black lentils, aptly nicknamed “beluga caviar,” given their look, are grown in the west in cool, dry climates. We’ve paired them with a hint of Middle Eastern flavours and served them on a bed of thick lemony yogurt. Warm black lentils meet cool, creamy yogurt. This is a visual sensation that’s delicious served as an appetizer or as a side dish to seafood or chicken. Beluga lentils can be substituted with green or brown lentils if you wish. For added eye appeal, sprinkle with diced red pepper or tomato before serving.  

The contrast of colour makes this an eye-appealing meal for all ages. With slightly crisped lentils, kale, and nuts, it delivers on all textures as well. Topped with a creamy, lemony mayo, it’s pucker-y delicious. Our roasted veggies are mild flavoured for young eaters. If serving to an “adults only” crowd, jazz up the squash and broccoli with some harissa paste, curry powder, or a generous dusting of chili powder before roasting.  

It’s a given that a delicious bowl of stew hits the mark on a cold November night. This warming stew has a fiery kick with the hidden cayenne in the spice mix. A little extra simmering will soften the heat if taste buds are sensitive. Ras el hanout gives this Moroccan dish a super kick of heat and warm flavours. If unable to find this aromatic spice mix at your local grocery, substitute with 2 tsp (10 mL) ground cumin, 1 tsp (5 mL) ground coriander, 1 tsp (5 mL) ground ginger, 1 tsp (5 mL) ground cinnamon (optional) and 1/2 tsp (2 mL) cayenne.  

This creamy, smooth dip doubles as a sandwich spread. Full of flavour, colourful, and creamy, it’s the quintessential dip for any occasion. Be sure to use “toasted” sesame oil as it adds a depth of nutty flavour to the recipe. Red Lentil Dip is also excellent spread on a tortilla wrap and loaded up with veggies. Or pipe into Belgian endive leaves and serve as an appetizer.  

Nachos meet pizza. Pizza meet nachos. All your favourite nacho flavours are piled onto a warm, oversized tortilla, proof that pizza night can play by the nutritional rules. If serving leftovers, leave off ingredients lettuce through cilantro on the portion of pizza you’re not serving immediately, then reheat in oven or a heavy-duty dry skillet until crust is warm. Top with remaining toppings. Flower power  Deep, corny flavoured masa harina is a flour made from nixtamalized corn (corn soaked in limewater) and has a lower glycemic index than white flour used for most pizza crust. Use extra to try making your own taco tortillas. Look for it at Latin grocers and some larger supermarkets.

Tasting like everyone’s favourite schoolyard sandwich, this hearty porridge will surely find a very special place in your daybreak food-hungry heart. It’s full of blood sugar-regulating soluble fibre, oats, raspberries, and chia seeds that work together to make sure this morning glory hits the nutritional jackpot. Made by grinding up defatted peanuts, peanut butter powder is a great way to infuse oatmeal (and baked goods!) with lower calorie nutty flavour. Reheat leftovers with a couple splashes of additional milk in a small saucepan. The new instant oats  You can settle for soggy instant oatmeal, or you can turn to more satisfying and nutritious steel-cut oats as the backbone for your most important meal of the day. Sounds great, but what about their long cooking time? Soaking your oats overnight is a time-saving hack for yielding porridge with perfect chewy texture in mere moments.