Asparagus is a fresh, nutritious vegetable indicative of spring. It is bursting with a range of vitamins, minerals and antioxidants but what really sets it apart is its inulin content. Inulin is a unique type of carbohydrate in that it doesn’t get fully broken down like other carbohydrates do. It makes it all the way to the large intestine and becomes food for the good bacteria. Continue Reading →
Strawberry Power Balls
Power balls a.k.a. energy balls are exactly what they sound like- little nutrient-dense balls of food that provide a burst of power or energy. They are jam packed with a good balance of fats, protein and carbs to provide a boost during an afternoon energy slump or to fuel or refuel before or after a workout. Continue Reading →
Fried Quinoa
One of the main keys to eating healthy is being prepared. An easy, regular way to do this is to cook a large pot of whole grains at the start of the week and use it to create fresh, fast meals. Asian style fried brown rice, or quinoa in this case, is something my brother and I have been making pretty regularly lately. He takes the extras for lunch, topped with some baked, diced chicken to make it extra filling. Brown rice, millet or any other whole grain can be used instead of quinoa, they all work pretty well and have subtle, nutty flavours that go well with eggs, tamari (or regular soy sauce) and any vegetables desired. Continue Reading →
Quinoa Greek Salad
Quinoa is, like most whole grains, a great source of several minerals and B vitamins and fiber but what makes it special and unique is the type of protein it contains. Protein is made up of building blocks called amino acids and there are 8 which we must obtain through food (our bodies can make the other ones on their own as needed). I like to think of each as a different colour of lego and most plant foods are missing one or two colours. Quinoa, an ancient grain prized since ancient times is technically a seed and it contains all 8 amino acids needed- making it a “complete protein”. Continue Reading →
Chocolate Chip Oatmeal Breakfast Cookies
A name can hold great power. If I baked these in a tray then cut them into rectangles and called them oat bars, my brothers would instantly turn their noses up in disgust. But, dropped onto a baking sheet and called cookies, these are at least given a chance. They taste the same and are just as healthy, but the presentation is familiar and associated with positive memories. Now, if I made these too healthy and cut down the sweeteners or tried to pretend they were just like less healthy cookies, they would no longer trust my baking. When substituting ingredients and making healthier options for people who aren’t too into health food it’s imperative to take baby steps. Continue Reading →
Banana French Toast
French toast is technically not that French and it existed well before France was even a country. Bread has long been a staple food for many cultures since the shift to agrarian societies and it was discovered that soaking stale bread in milk (and also often eggs) then frying it extended its shelf life- making it edible past its prime. Our first written record of the dish was in a cookbook credited to Apicius, all the way back in 4th century Rome. With the right bread it can be a good, healthy base to build a breakfast plate off of. 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 →
Spicy Soba Salad
Soba noodles are a great option to use as a base for a salad, then load it up with leftover vegetables, herbs and perhaps some meat or legumes like chickpeas or soy beans. The noodles have a mildly nutty flavour and a heaviness that makes them very filling and satisfying. Continue Reading →
Bacon Butternut Chickpea Pesto Pasta
A comforting bowl of pasta can get some extra nutrients by using whole grain pasta, adding in some fiber and protein rich buttery chickpeas and sneaking in a vegetable that become quite tasty and pretty inconspicuous like sweet butternut squash. Bacon provides a ton of flavour and makes the dish extra filling while a light, oil-based sauce like pesto enhances all the other flavours and keeps it from getting too weighed down. Continue Reading →
Teriyaki Salmon
Teriyaki is a Japanese glaze made from boiling down soy sauce, mirin (rice wine) and a sweetener like sugar or honey into a thick sauce. It bestows a distinct sweet and salty taste and pairs well with pretty much all fish, meat, tofu and vegetables, though it can be particularly complimentary to the rich, buttery flesh of salmon. There are many good pre-made versions available but since it takes only five ingredients and ten minutes to make, a fresh, homemade version is hard to beat. Continue Reading →