Grains of whole wheat have a distinctive sweet, nutty flavour. Here they are mixed with corn, toasted walnuts and crisp vegetables in a fragrant dressing to make a nutritious salad that is substantial enough to serve as a well-balanced main course.
One of the first grains to be dubbed a ‘superfood’, quinoa is a complete protein (possessing all nine essential amino acids) and is packed full of nutrients that may help regulate blood pressure.
‘Escalivada’ comes from a Catalan word meaning ‘to roast over embers’. It is traditionally served as a first course or a side dish with barbecued or roasted meats. This oven-roasted version is a quick, easy alternative if you don’t have a charcoal grill.
This is a healthy and filling salad of lentils, peppers and broccoli mixed with a lemon and coriander dressing, topped with dried apricots, goat’s cheese and toasted sunflower seeds.
Brown rice, with its outer bran layer intact, has three time time fibre of white rice and much higher levels of minerals and B-group vitamins. It does take longer to cook, but it is worth the effort for its nutty flavour and superior nutritional value.
This wholesome salad is a riot of flavours and textures. Slices of poached chicken, sweet potatoes and salad vegetables are served on a bed of leafy greens with a chunky pineapple salsa.
This heart-healthy vegetable combination is tossed with a garlic and marjoram dressing.
Packed with protein and tasty veggies, you haven’t had a frittata like this before.
This hearty dish is one of the best comfort foods out there.
Add your favourite in-season vegetables to this simple kebab recipe.
These Greek-inspired ingredients put a delicious twist on classic meatloaf.
We swapped regular pasta noodles with spinach rice noodles for an even healthier dish.
Jalapeños range in heat. Before adding one to a recipe, I taste a small bit; if it’s really hot, I add less. Fennel has a licorice flavour and adds a nice crunch to the chili. Always rinse canned beans before adding them to a recipe to remove any excess sodium. You can replace the extra-firm tofu with tempeh; this will add more texture and a nutty, mushroomy flavor.
This stir-fry is a quick weeknight meal option
Homemade vegetable stock is a perfect base in soups and sauces. To make it: Throw any vegetables you like into a large pot and add water to cover them by a couple of inches. Add a bay leaf and a sprig of thyme; simmer for an hour, then strain. Stock can be frozen for up to a year.
Breakfast sandwiches now figure in the frozen-food section, but they’re quick and easy to DIY. This recipe uses egg whites for a healthy spin.
Turkey sausage is lower in fat than pork sausage. After handling jalapeños or other spicy peppers, be sure to wash your hands and avoid touching your eyes, as the capsaicin from the peppers will burn. Of course, if you’re not a huge fan of spicy foods, skip the jalapeño.
This is an easy dish to prepare in a slow cooker ahead of time, or you can have it simmer in a heavy-bottomed pot on the stove. The chickpeas add plenty of fibre, and dried apricots add an exotic twist. If you don’t have couscous on hand to serve with this stew, cook rice or potatoes.
This delicious soup is a one-pot meal containing ingredients that are linked to reducing belly fat, including whole grains, fibre, healthy fats, peppers and flavonoid-rich fruits and vegetables. What’s more, it’s easy to make, taking only 25 minutes from stove-top to table.
Kale is a nutritious green vegetable rich in vitamins A, C and K, as well as calcium and iron. Massaging the kale before you toss it in a salad will help soften it’s texture.