I love a creamy salad on a hot day and adding in heavier ingredients like carrots, legumes and nuts makes it into a fulling meal. I founds some purple carrots at a local market so I used those for a bit of a change from the regular orange ones. They are similar in flavour, but I do find them a bit earthier and less sweet. Nutritionally, they are comparably high in fiber and vitamins A and C but they have the addition of high levels of the antioxidant compound called anthocyanin, which are responsible for giving blueberries their deep hue. These antioxidants can be particularly helpful for fighting cardiovascular disease and coronary artery disease, two worldwide leading causes of death, and for maintaining a strong nervous system, especially in keeping the brain sharp. Continue Reading →
Vanilla Peach Smoothie
Peach season is in full effect and freezing them overnight then blending them with a few extra ingredients turns them into chilled, creamy, decadent tasting smoothies that highlight their sweet, summer flavour. Peaches are stone fruits related to roses and they are full of antioxidants, vitamins and minerals. Some medjool dates increase the sweetness, vanilla adds some fragrant flavour and almond milk brings it all together. Continue Reading →
Avocado Tuna Salad Stuffed Tomatoes
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 →
Strawberry Salad
Strawberries are one of the best sources of antioxidants and vitamin C, making them helpful for many important functions including cardiovascular health and building strong immunity. They are sweet and fresh enough to liven up salads for warm weather days and can even be blended to provide the base for a light but creamy dressing. Continue Reading →
Asparagus Penne with Avocado Sauce
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 →
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 →
Ratatouille
Ratatouille is a vegetable filled side dish- basically it is vegetables cooked in vegetable sauce. Sliced eggplant, zucchini, tomatoes, bell peppers and onions get a boost of flavour from the base of tomato sauce they are placed in. All together it becomes a cozy side dish with fresh Mediterranean flavours and a big range of nutrients. Continue Reading →
Chicken Tomatillo Soup
Tomatillos are a staple ingredient in Mexican cuisine and were used as far back as 800 B.C. by the Aztecs. Their more authentic name is “tomato verde”, Spanish for “green tomato”, and they make up an essential part of the famous green Mexican sauce called salsa verde. They are similar to regular red tomatoes except that their taste is less sweet and more tart and their texture is firmer and meatier. Their seeds are really tiny and their skins are very thin so they neither need to be peeled nor de-seeded like regular tomatoes often do for soups and sauces. Continue Reading →
Tomato Artichoke Frittata
I had some fresh, very flavourful cherry tomatoes from my friend’s mom’s garden so I wanted to put them in a dish that would let them shine. Mrs. Gill is one of the best cooks I have ever met so I was really excited to see her new garden and to get to try some of the fruits of her labour. For me, something homegrown, just like something homemade, has a really special quality to it that the stuff in stores just can’t compete with. Frittatas, the fancy word for egg pie or crustless quiche, are great for using up leftover odds and ends as well as showcasing an ingredient. Continue Reading →