Tuna is such an easy and economical source of good protein and healthy fats, and it doesn’t need much to become a full meal. Here I added in some mayonnaise, a traditional ingredient in tuna salad, along with a small avocado to reduce the amount of mayo but not sacrifice the creaminess. The avocado adds in more healthy fats and fiber to make the dish extra filling. Then, a bit of dijon mustard, green onion and pickles add a lot of flavour without a lot of complication. Continue Reading →
Cherry Tomato, Cucumber and Chickpea Salad
For both omnivores and vegetarians alike, we can all benefit from consuming more legumes, or beans and lentils. Chickpeas have a subtler, nutty flavour so they’re a good option for those who are new to these foods or who don’t find them too appealing. Legumes are wonderful because they are high in fiber as well as protein so they help us to feel full and keep the digestive system working efficiently. However, when it comes to fiber it is best to adjust slowly and a salad like this with legumes and raw vegetables needs to be chewed well and portion controlled. Continue Reading →
Roasted Tomatoes
Roasting tomatoes maximizes flavour even when the tomatoes used are more on the bland side. It may not be the most practical way to prepare them, the roasting takes a while and the volume is severely decreased, but oh they are delicious. For such a simple vegetable dish it really packs a lot of flavour and can bring something special to a whole range of meals. It is great on toasted crusty bread or english muffins, perhaps with some avocado or some freshly grated parmesan. It can also liven up pasta and eggs or create a base for sauces, soups or stews. Extras can be portioned out and frozen for easy access. Continue Reading →
Thai Salad Stuffed Avocado
Topping a salad off with avocado always makes it better, flipping it around and using a whole half of the buttery fruit as a base to build upon is a good way to mix it up. When it comes to eating seasonally, a salad can be appropriate and satisfying even during the winter months if it has enough substance. Here, the avocado, brown rice and creamy peanut sauce add lots of fiber, complex carbs and healthy fats to weigh down the vegetables, but the Thai inspired flavours keep it light and refreshing. Continue Reading →
Mexican Lime Chickpeas
Roasted chickpeas are a healthy, crunchy little snack on their own or a good addition to an antipasti board. Lime really freshens them up while chili and chipotle add some spice and cumin adds some smokiness. Chickpeas don’t have much flavour, if anything they taste a little bit nutty so they take on other flavours well. Continue Reading →
Reindeer Cheese and Crackers
Cheese and crackers is a classic combination that appeals even to children and picky eaters alike. With just a couple extra ingredients this snack or appetizer can take on a seasonal twist and be made to resemble little reindeer. Continue Reading →
Caprese Salad Bites
Caprese is a simple Italian salad with just a few fresh ingredients. Mozzarella brings some creamy density, tomatoes keep it light and juicy while fresh basil adds some fragrant, earthy sweetness. To make it into low maintenance, easy to eat finger food use cocktail bocconcini, or small mozzarella balls and cherry tomatoes. Continue Reading →
Pancetta Pecorino Wild Rice Stuffed Portobellos
Portobello mushrooms have a meaty flesh, deep earthy flavour and their large, round shape makes them an ideal base for piling on with other ingredients. Wild rice, a black coloured and richly nutty tasting food with a deceiving name forms the base of this stuffing. While we call it rice it is actually the seed of an aquatic grass that thrives in the cold water rivers and lakes. It is rich in protein, fiber and antioxidants, plus unlike most true grains that are slightly acidic it is alkaline. Continue Reading →
Potato Leek Soup
Potato leek soup is a classic option perfect for crisp fall afternoons and evenings. It often has cream and butter added in but using smaller, yellow potatoes which are naturally sweeter and creamier, results in a soup that tastes rich and still has a velvety texture without the heavy dairy. Continue Reading →
Pepperoni Pizza Delicata Squash Boats
Delicata squash are also known as sweet potato squash because their taste and texture is quite similar to sweet potatoes. Unlike most other winter squash the skin can be eaten once cooked so it is an easy vegetable to work with- no peeling required and nothing goes to waste. There’s nothing wrong with some real pizza now and then and this swap might be sacrilegious to some but it is a good way to get the flavours of pizza with some extra nutrients. For those trying to eat healthier or cut down on simple carbs there are lots of little swaps that can modify a traditional dish to be lighter in saturated fats, free of refined sugars and flours and richer in complex carbs, fiber, lean protein, healthy fats, vitamins, minerals and antioxidants. Continue Reading →