Food

For many, nothing is more comforting than the smell of garlicky baked pasta. Cheese is replaced with high-protein tofu and fibre-rich white beans, working to keep those energy levels stable, without skimping on that trademark “cheesy” taste.

Though traditionally made with heavy cream, milk, flour and butter, this lightened-up chowder packs in the produce.

This savoury, vegetable-filled, cobbler-style dish will satisfy the bread-lover in us all.

Easier than the meat version, the protein, fibre and healthy fat combination of lentils, cauliflower and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore.

Kale? In my kids’ lunch? Sure! When you give it a good massage with dressing it becomes tender and much less bitter tasting. It also won’t go soggy like more tender greens, so it can be prepared a few days in advance. The trio of apple, sweet potato, and dried cherries adds just the right amount of sweetness along with some more nutritional firepower.

This elegant appetizer is a cinch to prepare and showcases spring’s bitter, punchy flavour profile. Pungent endive, puckery grapefruit, and earthy walnuts create a unique and sophisticated snack experience. This comes together quickly and is best made right before serving. 1 large red grapefruit, peeled, segmented, and cut into small pieces 2 tsp (10 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground black pepper 2 heads endive, bottoms cut off and leaves removed 1/2 cup (125 mL) toasted walnut halves, roughly chopped In medium bowl, toss grapefruit pieces with oil, salt, and pepper. Set aside. Line large platter with endive leaves, scoop side up. Add few pieces of grapefruit to these “boats” and top with chopped walnuts. Serve immediately. Serves 6. Each serving contains: 93 calories; 2 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 5 g total carbohydrates (3 g sugars, 2 g fibre); 98 mg sodium source: "Early Spring Produce", alive #389, March 2015

Fresh lemon juice and white miso marry beautifully in this refreshing side dish. The delicious salad will keep in the fridge for several days. Its flavour is intensified by time—so you may want to double the recipe.

Forget the heavy, stick-to-your-ribs stews of winter: this zesty and bright creation will leave you feeling light and revitalized. Whenever possible, use organic ingredients. If you have leftover cooked brown rice, quinoa, or pasta, stir that in along with the chickpeas. 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, halved and cut into thin rounds 2 medium carrots, cut on the diagonal into thin slices 2 cups (500 mL) halved radishes 2 cups (500 mL) cooked chickpeas 1 cup (250 mL) vegetable broth 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) ground pepper 2 cups (500 mL) fresh spinach 1 cup (250 mL) fresh or frozen peas Zest of 1 lemon 2 Tbsp (30 mL) lemon juice In large pot or Dutch oven, heat oil over medium heat. Add onion, carrots, and radishes. Sauté for 10 minutes, or until vegetables become slightly tender. Add chickpeas, broth, salt, and pepper. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes, or until vegetables are very tender. Immediately before serving, stir in spinach, peas, lemon zest, and lemon juice. Once spinach is bright green and wilted, about 1 minute, serve. Serves 4. Each serving contains: 274 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 36 g total carbohydrates (10 g sugars, 8 g fibre); 442 mg sodium source: "Early Spring Produce", alive #389, March 2015

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?

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.

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.

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

Always a crowd pleaser, this delicious and creamy hummus will certainly be the star at your next family gathering. When you’re cooking for crowds, making an easy appetizer makes your life so much easier. This festive dip is made from just a few ingredients, and it’s great alongside fresh vegetables for dipping. Far from traditional, this irresistibly creamy hummus is made with cannellini beans and roasted red peppers, two pantry items you may very well already have on hand. Spread any leftovers on sandwiches and wraps. This hummus will keep covered in your refrigerator for up to seven days.

This is one of those amazing side dishes that disappears incredibly fast! It’s a fancy, restaurant-worthy recipe that is sure to impress special guests. (If you are serving a large crowd, I recommend doubling the recipe, since it only serves four as a side.) If you’ve been skeptical about arugula in the past, I encourage you to give this recipe a try; the spicy, peppery-tasting green pairs beautifully with a bold and bright pesto. If you can’t find baby arugula, be sure to chop regular arugula into bite-sized pieces so it’s easier to eat. Hemp hearts add a kick of protein and omega-3 fatty acids for a nutritional boost. This dish is amazing served warm, but the chilled leftovers taste great as well. Excerpted from Oh She Glows Every Day by Angela Liddon. ^© Glo Bakery Corporation, 2016. Photography, Food and Prop Styling by Ashley McLaughlin. Lifestyle Photography ^© Sandy Nicholson. Published by Penguin, an imprint of Penguin Canada Books Inc., a division of Penguin Random House Canada Limited. All rights reserved.

Look for the chocolate mint variety of fresh mint at your local garden centre, or use any variety of fresh mint you can find. Chocolate mint has a built-in chocolate flavour, making it fantastic for desserts featuring this classic, refreshing combo. TIP: Elevate this chocolate mint fudge by serving a square on a dessert plate; garnish with fresh berries and a sprig of mint.

This soup is the perfect way to get your kids to eat a boatload of veggies. You’ll feel good knowing they’re getting a megadose of vitamins and minerals essential to ward off the common cold and flu, as well as fiber for a healthy digestive system. If you don’t have butternut squash on hand, just swap in sweet potato instead.

Smooth Move

This pasta salad is a favorite for lunches in my home—or for a quick and easy dinner. It’s packed with flavor, and it’s both creamy and crunchy.

That’s thaw-some

I love these cookies because I always have the ingredients on hand to make them. Plus, since they’re so easy to make, they’re a great way to get my daughter involved in the kitchen.

The “Gina Mullin Challenge” at the International Society of Neurogastronomy Symposium is an event where two teams of neuroscientists and chefs compete, Iron Chef-style, to make dishes that appeal to people with taste challenges, such as chemotherapy patients. The event’s namesake, Gina Mullin, remarked at our first competition that sometimes when she got a craving for something, in the time it took to prepare it, the craving would be gone. Montreal’s Chef Fred Morin won the first competition by preparing a simple but very rich potato soup as a base and offering numerous add-ins. He thought, and the chemo patients agreed, that having this flavorful base and accoutrements in the refrigerator to speed up the preparation was a winning idea. This Super Umami Risotto follows Morin’s logic. Preparing the risotto through the third addition of liquid and then refrigerating it would also allow for quick preparation with endless flavor possibilities. What makes something taste umami—that so-called “fifth taste” that’s super meaty and savory? The answer largely lies in an amino acid called glutamate, which binds to specific receptors on our tongues. That’s why this recipe calls for dried shiitake mushrooms. They’re significantly higher in glutamate than fresh! And while personalization options are limitless with this risotto (most vegetables can be diced and included in the sauté), additions that significantly increase the umami are asparagus and spinach.  

These are so delicious! They’re ideal hot or cold as a mezze dish, starter, snack, or spicy picnic addition. Kaffir lime leaves are commonly used in Thai, Indonesian, Cambodian, Malaysian, and Vietnamese cooking and can be sourced in frozen form quite easily from Asian grocers. They impart a very distinct citrus note unlike any other ingredient I know—just their aroma makes me hungry. Inevitably, lemongrass goes very well with them, but the sweetness of roasted carrot and the slightly bready caraway seeds just make this dish irresistible. Lime leaves are double-shaped, making them perfect to wrap around things for cooking. Otherwise, wrap a large single leaf around each carrot piece. You don’t eat the leaves, by the way … but you knew that, right?

I love this dish for its great flavor, but also for its visual impact on the table. It is a perfect example of the senses working in union. You can’t hide the wonderful visual effect of the dish and then the joy of eating the textural contrast between the pieces of beetroot and the smooth yogurt. The chili provides a background lift, while the toasted caraway provides a second tier of bready flavor over the beetroot’s earthy sweetness. This recipe was extracted from Cooking for the Senses: Vegan Neurogastronomy by Jennifer Peace Rhind and Gregor Law, published by Singing Dragon. Order your copy at singingdragon.com.

Harissa is a North African spice paste that’s now readily available in stores, but it’s so easy and much more affordable to make at home. It’s commonly stirred into stews, soups, and the like, but it shines when turned into a sauce for pasta.

Cut and Paste

Just as cacao adds depth to mole sauce, it works wonders here too, bringing complexity, richness, and a pleasant, subtle bitterness to this comforting soup. A cool garnish of sour cream and mint provides a stunning contrast.

Tip