Food

Inspired by the flavours of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd. Marinating flank steak over several hours tenderizes a cut that starts out tougher than some others but can’t be beat for flavour. The marinade flavours of lemon grass, lime, mint, cilantro, and red chilies shine through and are topped off with a spicy mango dressing. Those enjoying this board can choose to eat salad-style or make lettuce wraps filled with slices of beef and a host of crunchy vegetables. Party perfect If you don’t have a board big enough to accommodate everything, split items between two smaller boards. If you’re serving over a few hours, you can also keep some of the ingredients back from the board, in the refrigerator. This will help you keep the board replenished and looking good as stocks are depleted. Leftover sauce makes a great marinade for coleslaw.

Give veggies and dip a punch of protein with this savoury white bean dip. Roasted garlic gives this dip a mellow but rich flavour. The vegetables can be changed up according to the season, but don’t skip the beautiful Belgian endives. Their slightly bitter flavour makes an excellent contrast to the slightly sweet dip, and they work as a built-in scoop. Make-ahead dip This is a great dip for making in advance. It can be stored in the refrigerator for up to 2 days. However, before serving, allow it to come up to room temperature. This will accentuate the rich flavour.

Arranging salads on a board is a great way to let people choose what they like and build their own bowls according to their tastes. Family and friends can arrange a super hearty grain bowl salad using the protein-packed, iron- and vitamin D-rich ingredients on this board. This salad board takes its cues from a classic Niçoise salad but leans on Asian ingredients and flavour inspirations. Jammy eggs For perfect “jammy” eggs, bring a pot of water to boil. Using slotted spoon, gently submerge eggs, cover, and set timer for 6 1/2 minutes. While eggs are boiling, fill medium-sized bowl with cold water and ice. The minute the time has elapsed, using slotted spoon, remove eggs and place in ice bath. Allow to cool for 3 minutes before serving.

This sweet and savoury brunch board has something for everyone and is tied together by go-anywhere, do-anything buckwheat pancakes flavoured with caraway seeds. These hearty little beauties make a great base for smoked salmon and a creamy caper and chive sauce. Those who fall firmly on the sweet side of things will be equally delighted when their pancakes are piled high with berries or bananas. Serving up Provide plenty of utensils for serving and plates and cutlery for eating to encourage guests to make up their own plates—forks or small tongs for pancakes or smoked salmon, spoons for serving up berries, and small dishes or ramekins (with spoons) for sauce and smaller items such as hempseeds.

These delicious crispy clusters are sure to take the edge off the midnight munchies. With the little bit of maple syrup sweetness and the satisfying combination of coconut and seeds, you’ll sleep like a baby. Celebrating? Add chocolate! These clusters can easily be jazzed up for celebrating. Melt white and dark chocolate and drizzle with chocolate if you wish.

Getting a good night’s sleep often requires more than sheep counting. Sipping on a cup of warm milk with Ayurvedic spices and added adaptogens is a soothing way to slide into dreamland. We’ve included ashwagandha powder in this warm nighttime brew. For a stronger hit into the “sleep zone,” use organic dairy milk. Raw honey advice Avoid cooking raw honey, as it will affect the nutritional components and healthy antibacterial properties.

These individual guacamole cups are perfect for late-night snacking. For a party treat, double up the tortilla cup recipe and make a double batch of shells. Store in airtight container and fill shortly before serving. Yum yum! Endlessly versatile Little tortilla cups are great for enjoying any number of fillings. Try them with hummus and salsa, too.

When one thinks of crepes, one might picture eggs, flour, melted butter, and more. But these gluten-free, vegan crepes are even easier, and better too. Made with just water and split red lentils, they’re fibre-licious! They hold up well and can be stored in the refrigerator for several days. We’ve topped these lentil crepes with a delicious spanakopita-flavoured filling. They’re great for snacking and more. Great for lunch, too! No time to make crepes? Heat up a tortilla in a frying pan and add crumble on top. Dollop with toppings such as salsa and cilantro.

Both satisfying and soothing, Orange Lassi is the perfect recipe for a dreamy slide into sleep. It’s the tryptophan in Greek yogurt that can spur on the zzz’s. And if diabetes is a concern, a boost of protein coupled with cinnamon may help lower blood sugar, further providing a calm night. Blitz up this easy recipe and sip it while reading a bedtime story. Looking for dairy free? Substitute Greek yogurt with plain soft soy or coconut yogurt. What it lacks in tryptophan, it brings in protein. Each serving contains: 24 calories; 4 g protein; 0 g total fat (0 g sat. fat); 6 g total carbohydrates (4 g sugars, 1 g fibre); 1 mg sodium Jazz it up To jazz up your serving glass, drizzle a little bit of honey on a shallow plate. On a separate shallow plate, scatter some cinnamon. Dip rim of glass in honey and then into cinnamon. Set aside while making lassi.

We’re seeing a resurgence of pickled eggs these days because of their probiotic benefits. An egg before bed is an excellent protein boost to carry you through the night without hunger or sugar spikes. These pretty golden eggs will be sure to give you a restful sleep. Who wouldn’t want a golden egg? Eggs in the pink Another beautiful colour for pickled eggs can be made with beets. Leave out turmeric and add a cooked and peeled beet to pickling liquid before heating. Then allow peeled eggs to marinate in rosy brine in refrigerator for 3 days. Each serving contains: ; ; (); (, );

Our beetroot hummus has plenty of eye appeal. With a healthy dose of beans, it satisfies any nighttime snack attack. And it’s so pretty, it’s bound to lure even the pickiest of eaters. Packed full of healthy nutrients and an excellent source of fibre from the cannellini beans, this dip is excellent as an appetizer as well as a full-meal deal. Share the pretty Heading into the festive party season, this brightly coloured hummus becomes a star attraction on any buffet table. Double up the recipe and spread out onto a shallow platter, tucking snap peas, cucumber sticks, and assorted sweet peppers all around. Scatter with microgreen toppings and voila! No time? No problem No time to bake fresh beets? Pick up a couple of 14 oz (398 mL) cans of diced beets. Drain thoroughly and blot dry. Use in place of baked and peeled beetroot. Reserve a few diced beets for garnish if you wish.

It’s late evening, and you have a craving for something a little bit sweet before turning in for the night. These Date Nut Rolls will be sure to satisfy. Plus, they’re low on the glycemic index charts and not likely to spike your blood sugar. With a cup of camomile tea or Moon Mylk, it’s a perfect antidote to a craving. It’s easy to make ahead and also a lovely treat to bring to a party. Jazz it up For a little extra umami, spread 1 tsp (5 mL) plain goats’ cheese on top of each round.

This pasta is perfect to prepare and pack for lunch, whether that is at the office, out on a trail, or simply at home. Increase its protein content by adding chicken breast or tofu. This recipe will last day after day, and it only gets better as the flavors marinate together. When you think antioxidant boost, think of all the different colors of the rainbow you get in just a few bites. This recipe alone is packed with all the plant-based foods you need to hit that target 9 to 12 servings!

Grilling fruit is a wonderful way to prepare the season’s finest offerings as grilling caramelizes the sugars and brings out its naturally sweet flavors. When selecting your peaches and apricots for this recipe, the riper the better, as the antioxidant count goes up. The skin of the peach and the pulp of the apricot contain the best nutrients, so it’s important to consume the entire fruit for the benefit. This recipe pairs sweet with savory, and is a fantastic appetizer for a social gathering or as a side to your weekly dinner menu.

The autumn season is when we see pumpkin recipes at their peak, but you can prepare this dish anytime by using canned pumpkin puree. Just be sure to choose brands using only pumpkin in the ingredients. Oatmeal is an excellent option for breakfast for multiple reasons: it contains avenanthramides, antioxidants that are solely found in oats, which help lower blood pressure by increasing the production of nitric oxide. Oats are also high in beta-glucan, a type of soluble fiber that promotes the release of peptide YY, a satiety hormone produced in the gut that increases the feeling of fullness.

This is a fun visual take on a traditional charcuterie board using an energy bite mixture formed into a log to make “salami.” Studded with pistachios and cranberries, it’s pleasing to the eye and the palate. Labneh, a Lebanese-style cheese made from pressed yogurt, is formed into balls; rolled in cardamom, rose petals, and almonds; and served alongside a stunning fruit array. Some advance preparation is required, so start the day before you want to enjoy. Even greater grapes grapes are a super refreshing snack, and nothing could be easier to prepare. Wash and dry 1 lb (450 g) grapes and section into small bunches. Place in a single layer in freezer-proof container lined with parchment, cover with lid, and allow to freeze for approximately 6 hours. Consume frozen.

These baked pears have all the warm, sweet cinnamon flavour you expect from a Thanksgiving dessert—and they’re a snap to prepare. The lovely, soft, juicy texture of pears combines perfectly with the crunch of granola, which is packed with fibre, protein-rich chia and hemp, and a sprinkling of antioxidant-filled cacao nibs. Great as is or topped with a spoonful of natural yogurt. Pear pro tips To help pear halves lie flat on baking surface, slice off a thin piece of each on its backside before placing in dish. To prep in advance, mix oil and honey together and reserve; you can also combine dry ingredients separately so they can be mixed together just before baking. The pre-portioned nature of this dish makes it easy for guests to help themselves, and it can take the pressure off you when it’s time to serve. If you’re serving buffet style, use an oven-to-table casserole. For a more formal presentation, serve pears on individual plates topped with natural yogurt.

This satisfying dish has all the flavour of your favourite stuffing with an added punch of nutrition from nutrient-dense barley. With a nutty bite, the barley is started off with a base of garlic, shallots, and dried thyme, before being topped with slivered almonds and sweet dried cranberries. Endlessly versatile For a cold alternative, allow barley to cool and combine with chopped kale or spinach; dress with lemon juice and enjoy as a delicious salad.

This is a simple and delicious, if perhaps unexpected, way to enjoy turkey and all the fixings. Made with turkey sausage and frozen vegetables, this dish cooks up on the stovetop without any chopping but with plenty of flavour. Low in fat and a good source of protein, it works equally well as a side dish or a main course. Double the recipe to feed a crowd. Sausage is the spice To achieve that “Thanksgiving flavour” alongside the sage and nutmeg spice combination in the recipe, select a mild-flavoured sausage. But feel free to vary the flavours based on your favourite turkey sausage. For example, a hot Italian sausage or mild fennel version would work great here: just omit sage and nutmeg in this case and let the flavourings of the sausage do the work.

What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing. Finish these off with a creamy yogurt and cinnamon dressing and sprinkle them with pistachios and pomegranate seeds for a super simple yet impressive dish that bursts with flavour. What would Thanksgiving be without sweet potatoes? These are done Hasselback style, avoiding tedious peeling and last-minute mashing. Finish these off with a creamy yogurt and cinnamon dressing and sprinkle them with pistachios and pomegranate seeds for a super simple yet impressive dish that bursts with flavour. Hasselback hacks Slicing guides—chopsticks To cut sweet potatoes, place a chopstick on either side of potato, parallel to the length of the potato, as a guide to prevent cutting all the way through. Make thin slices about 1/8 inch (3 mm) thick along the sweet potato, stopping as the knife reaches the chopsticks. Make-ahead options Cut potatoes ahead and keep them in an airtight container in fridge. Prepare oil marinade, yogurt dressing, and pomegranates in advance and store separately in sealed containers in fridge. Blitz pistachios in food processor in advance and store in a Mason jar.

Tart cranberries, spicy jalapenos, and whole kernels of corn make an intriguing combination in these hearty plant-based cornbread muffins. Find most of the ingredients in your cupboard or freezer, and bake up these showstoppers in just over half an hour. Their individual format is perfect for sharing at a family dinner. Some like it hot If you’re cooking for a group and you’re not sure if everyone likes spice, scoop half the batter into muffin tins before you add jalapenos. In remaining batter, add half the amount of jalapenos specified in the recipe. Mix through and scoop batter into remaining muffin tins. Mark muffins with a toothpick to remind you which ones contain jalapenos.

This beautiful borscht offers a classic Eastern European dish with a healthy makeover. While maintaining the robust flavours of a traditional borscht, traditional beef is replaced with the lean richness of bison for an added twist. Protein packed Bison is not only lower in fat and calories than beef, but also higher in protein, making it a tasty and healthy beef alternative.

This velvety soup is a perfect combination of rich flavours and varied textures. The earthiness of potatoes and parsnips combined with the sweetness of pears partners beautifully with the smoky gouda. Potatoes and pears add to the creamy texture without the addition of heavy cream. This nourishing, comforting meal will leave you cozy and satisfied. Pear perfection Did you know pears are one of the few fruits that don’t ripen on the tree? Pears ripen naturally from the inside out once they are harvested.

If you’re seeking a sophisticated dish to impress friends, or simply a decadent treat for yourself on a cozy night in, this soup will not disappoint. This luxurious soup blends the earthy richness of truffle with the vibrant freshness of peas for an elevated soup that’s simple yet impressive. Cool magic Frozen peas, contrary to popular belief, offer a wealth of nutrition because they’re frozen quickly after harvesting, preserving their nutritious goodness.