Scrambled Tofu Makes 2 1/2 cups (625 mL), enough for 2 to 3 servings Turmeric adds an appealing yellow colour to this tasty, high-protein dish. It resembles scrambled eggs but is cholesterol-free. For breakfast, serve it with whole-grain toast and juice or a hot...
Blueberry Cornmeal Muffins Makes 12 muffins What better choice for brunch, lunch bags, or afternoon or evening tea than muffins that are delicious and good for you? Use a combination of unbleached or all-purpose flour and whole-wheat pastry flour, as here, or use a...
Red Lentil Miso Soup Makes 6 1/2 cups (1.625 L) Miso is a Japanese fermented paste made from soybeans, salt, a grain—most commonly rice or barley—and a living culture that is used to initiate the fermentation process. The nutrient-rich soybeans are made more...
Lemon Roasted Potatoes Makes 6 cups (1.5 L) The Greeks make spectacular roasted potatoes using lemon juice and olive oil, though the fat content is very high in traditional recipes. This version keeps the lemon and herb flavours but greatly reduces the amount of oil...
Miso Gravy Makes 2 3/4 cups (685 mL) Miso is a thick, sweet, salty paste made from fermented soy beans that adds a tangy taste to soups, dips, and sauces. If it's not in the refrigerated section of your supermarket, look for it in Asian markets or natural food stores....
Kale and Red Pepper Holly Ring Makes about 5 1/2 cups (1.375 L) The deep green kale tossed with bright red bell peppers resembles a small holly wreath when presented in a circle on a platter. This simple yet elegant dish is perfect for the holiday season and adds...
Dhal-icious Makes 3 cups (750 mL) Dhal is the Indian word for beans, peas, and lentils and the dishes made from them. In this recipe, the popped mustard seeds and the other Indian spices when cooked release their fragrant oils and acids to create a rich and appetizing...
Orange Ginger Dressing Makes 1 3/4 cups (435 mL) With its combination of orange and lemon juices, miso, tamari, and the bite of fresh ginger, this recipe combines four flavours that are fundamental to our enjoyment of food. These are sweet, sour, salty, and pungent....
Sunflower Sesame Spread Makes 2 1/4 cups (560 mL) Commercial sunflower seed butter can be expensive. Here is a way to make your own spread that combines two seeds that are rich in protein, iron, zinc, and vitamin E: sunflower and sesame seeds (in the tahini). This...
Green Smoothie Makes about 2 1/2 cups (625 mL), enough for 1 or 2 servings This smoothie provides a satisfying breakfast for one or two people. It is rich in protein, calcium, iron, potassium, zinc, and folate and is a powerhouse of antioxidants, including vitamins A,...
Baked Stuffed Apples Makes 4 baked apples This recipe is equally tasty made with McIntosh apples, which are quick to cook, or other varieties such as Golden Delicious or Granny Smith, which may take longer. 4 medium apples 1/4 cup (60 mL) tahini 1/4 cup (60 mL)...
Mulligatawny Soup Makes 4 cups (1 L) In one of the languages of southern India, “mulligatawny” means, literally, “pepper water.” The spiciness in this light soup varies according to how much pepper and ginger you add. If you like it hot, adjust the amounts; this...