Food

Crumbled tempeh provides incredible texture to this crowd-pleasing (and serving!) chilli. It freezes well for a healthy heat-and-serve weeknight meal.

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.

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.

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.

Chia seeds, cocoa, and coconut milk combine to make a dessert-worthy and omega-3-packed instant pudding. There’s no heat required, and the recipe can be adjusted to suit your mood with more or less sweetener, a pure vanilla version, or crushed raspberries folded in for a fruity switch-up.

Tip

For those who cannot or choose not to eat dairy or gluten, and even for those who can, this vegan chocolate pumpkin pie is the answer to the chocolate-covered good life. The pumpkin flavour is barely detected, instead acting as a structural backbone for the pudding. And, pumpkin provides antiaging skin support thanks to its high vitamin A content.

My cousin Amy has been a vegetarian for as long as I can remember. When we were kids she was always served something intriguing at family Easter and Christmas celebrations instead of ham or turkey. This recipe is both vegan and gluten free.

Tip:

Is there anything better than sitting down to a delicious homemade dessert that’s made with wholesome ingredients? Only sitting down to that same delicious dessert and sharing it with family and friends. While apple pie may be the quintessential fall dessert, the process of making it is often time consuming and a little complicated. These soft and chewy bars allow you to enjoy the comforting taste of apple pie without all the work! Plus, they’re vegan and perfect for sharing. These bars taste even better on the second day! That is, if you can make them last that long.

A vegan take on “meat” and potatoes, this meal transforms the familiar into something fresh and spring-like. As it’s not quite barbecue season, the tempeh is cooked in the oven, developing a lovely, sticky crust.

Go for gold … or don’t

Impress your meat-free guests with this snazzy vegan stack. Whether served as a side dish or main course, you’ll fall in love at first bite. Tip: Switch up the vegetables in this terrine with the seasons. Try a variation with slices of roasted beets and squash.

Seasonal vegetables are baked under a pebble-like nut and seed topping that delivers a good punch of protein to this hearty vegan meal.

Too cold to have a salad? Here’s your answer in a cup of cozy soup. You can use any variety of baby greens in this Many Greens Soup—spinach, watercress, baby beet greens, et cetera. Just be sure not to include lettuces, which don’t heat well.

Did you know?

Apples and squash go hand in hand as BFFs (best flavor friends) … and of course curry makes everything just a little bit better. This is a wonderfully complex soup you’re bound to make time and time again.