Savoury Black Bean Soup Makes 6 cups (1.5 L) Black beans are a staple legume in Latin American and Caribbean countries, and their popularity has spread across North America. Here is a tasty recipe that combines flavours from Europe, Mexico, and the Caribbean. This...
Mashed Parsnips and Apple with Toasted Walnuts Makes 3 cups (750 mL) Parsnips are similar to potatoes in nutritional value but there are a few differences. Potatoes contain a little more protein, whereas parsnips have more fibre and natural sugar. This recipe is a...
Rosemary Gravy Makes 3 1/2 cups (875 mL) Can vegetarian gravy taste outstanding? Yes! You'll find that the familiar Thanksgiving seasonings of rosemary, thyme, and sage make this aromatic gravy a welcome feature at festive meals. This gravy incorporates a roux, a...
Kamut, Tomato, and Avocado Salad Makes 4 1/2 cups (1.125 L) Kamut is a trademark name for an ancient grain that is a close relative to durum wheat—the wheat used for making pasta. Some people with sensitivities to wheat find that they can tolerate Kamut or spelt (see...
French Lentils with Fennel and Lemon Makes 6 cups (1.5 L) Lentils have a mild earthy flavour and contain good amounts of protein, iron, and many of the B vitamins, while being very low in fat. The best lentils for this recipe are the small, delicate French green...
Oriental Dressing Makes 1 1/4 cups (310 mL) Rice vinegar has a delicate flavour and about half the acidity of other vinegars. The intriguing blend of flavours in this low-fat dressing in part comes from the Chinese five-spice powder, composed of cinnamon, fennel, star...
Walnut, Olive, and Sun-Dried Tomato Tapenade Makes 1 1/4 cups (310 mL) Tapenade is a spread that originates in the French region of Provence and is traditionally made with olives and capers. In this recipe, the substitution of walnuts for most of the olives reduces...
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....