There are a few tricks that can make salads delicious while keeping them healthy. Fresh, seasonal fruits add in some sweetness and juiciness, or in colder months dried fruits can be good too. Cheese or avocado adds in some creaminess and makes it more satiating and satisfying. Spice crusted meats and bacon (or roasted chickpeas for vegetarians) greatly increase the protein content and bulk up the salad. Bringing it all together with a fresh vinaigrette adds another layer of flavour but keeps it light. Continue Reading →
Cedar Planked Lime Salmon with Peach Salsa
Fresh wild salmon cooked on a cedar plank over the grill creates the centre for a really healthy, nutrient dense dinner for hot days. This method imparts some smokiness from the BBQ and woodsy flavours from the cedar. Adding a fruity salsa on top keeps it light and fresh and the sweetness of a fruit like peaches compliments the richness of the salmon. Continue Reading →
Grilled Corn on the Cob
Corn on the cob has been a summer staple in my family as far back as I can remember. It was one of my favourite foods to eat when I was little because we had cute little handles to insert on each end; I don’t recall even enjoying any other vegetables, never mind looking forward to eating them. The natural sweetness in corn makes in an appealing side dish even for picky eaters and compliments heavier, meat-based summer BBQ foods like steaks and sausages well. Continue Reading →
Chorizo and Wild Rice Bowl
An easy stir fry like this with Spanish flavours can be on the table in 15 minutes using some leftover rice, cured Chorizo sausage (or any other desired variety including veggie options) and some chopped vegetables. For this dish I used a wild rice blend with some brown rice, it has a nutty flavour and firm texture that holds up well- making it a good option for batch cooking. Even for those more comfortable with white rice, a dish like this with lots of flavours and colours can distract from a transition to healthier, more wholesome varieties. Continue Reading →
Greek Pasta Salad
I love a big bowl of Greek salad in the summer and adding some whole grain pasta and chickpeas bulks it up and transforms it into a filling meal. The fresh vegetables offer impressive ranges of antioxidants, minerals and vitamins while the pasta and chickpeas greatly increase the fiber and protein of the dish. Fresh food like this is what gives the Mediterranean Diet the fame it has in the nutritional world. Such fresh, vibrant, nutrient dense ingredients, with so little modification, are integral to keeping a strong cardiovascular system and maintaining a healthy body weight. Continue Reading →
Baked Oatmeal with Fresh Fruit
Making big batches of whole grains is a necessity for me to be able to throw quick and healthy meals together. Sometimes I like for it to be a big pot of slow cooked hearty oats, this stage is the more involved part because it requires a constant eye and regular stirring. But it makes the following mornings much easier when I can pour some of the leftovers into a baking dish, top it with fruit and bake it in the oven for 20-25 minutes until the top is warm and golden and the inside is warm and gooey. Continue Reading →
Baked Maple Balsamic Rosemary Nectarines
Nectarines are at their sweetest, juiciest and most fragrant this time of year. They are a perfect healthy summer treat and baking them really amplifies their sweetness and flavour, making them extra delicious. I cooked them along with some fresh rosemary for a bit of earthiness and some thick maple infused dark balsamic vinegar for some depth. They come out of the oven warm and gooey and become decadent when topped with some vanilla ice cream which instantly starts to soften against them. For a healthier option, or for a way to use up leftover extras, they can be paired with yogurt and granola or oatmeal for breakfast or a nourishing, seasonal snack. Continue Reading →
Creamy Carrot Chickpea Cashew Salad
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 →