Food

A taste for the healthy life

By: Canadian Living
Canadian Living
Food

A taste for the healthy life

By: Canadian Living
From creative uses for leftovers to delicious dinners and scrumptious lunches, these recipes are perfect for young and old alike.  And for a little extra fun in the kitchen, make sure to get your little helpers in on the act.  Whether they're reading a recipe or grabbing the ingredients, children love to lend a helping hand!

Curried Chicken and Brown Rice
Nutritious and fast, this satisfying weeknight dinner is even tastier as leftovers for lunch the next day. To remove the tough centre stems of the kale, simply run the tip of your knife along each side of the stem; this allows you to easily chop the more tender leaves.

Spicy Vegetable Fried Brown Rice
This healthy take on fried rice mixes brown rice with a variety of tasty veggies. Shiitake mushroom stems are tougher than the delicate caps but packed with flavour, so reserve them for homemade vegetable stock. Use the stock as a base for mushroom soup or substitute for the vegetable broth in this recipe.

Chimichurri Salmon With Barley Risotto
Searing is one of the simplest, fastest ways to prepare salmon fillets. It ensures that the outside gets crispy while the inside stays moist and tender. The key to achieving that golden crust: Bring your nonstick skillet up to a high temperature before adding the fish to the pan. For a more subtly spiced chimichurri, reduce the hot pepper flakes to just a pinch.

Orange Soy Salmon and Rice Noodle Salad
A bright, citrusy sauce and tender veggies make this salmon and noodle salad a fresh-tasting dinner option. Marmalade or jam with minimal added sugar works best for this dish, so look for a spread sweetened with fruit juice only.

Lentil and Brown Rice Cakes With Baked Fries
This recipe turns powerhouse lentils into a healthy spin on burgers. Golden, crispy baked fries require very little oil but still don't stick to the parchment paper–lined pan—they are the tastiest good-for-you fries you'll ever enjoy. Thick Greek yogurt and fresh garlic on top of the patty give it a creamy kick, and a simple fresh salsa is the only condiment you'll need.

Warm Lentil Salad With Spicy Rainbow Trout
Rainbow trout is a perfect quick-cooking fish. When it's seared, the tender flesh—enhanced here by smoky, spicy chipotle chili powder—practically falls off the skin. Filled with colourful veggies, smoky lentils and a citrusy vinaigrette, this salad is a comforting meal served warm, and any leftovers make a light, refreshing lunch straight out of the fridge.

Sweet and Sour Ginger Pork with Garlic Greens
This healthy take on a favourite fat- and sodium-laden takeout dish gets its zing from a sauce that's richly flavoured but nutritionally sensible. Using a large skillet for the pork helps to brown quickly without steaming; it also speeds up sauce reduction and gets dinner on the table in record time.

Mustard Thyme Pork Medallions with German Potatoes
Pork and apples are a classic pairing, but throw in a little mustard and serve over potatoes and cabbage, and you have a tasty dinner that's anything but boring. Green cabbage should not be overlooked; it's an excellent source of vitamins C and K, a good source of folate and a source of vitamin B6. Make the dish greener by tossing in a handful of coarsely chopped parsley right before serving.

Thai Sweet Potato Curry
This gently spicy dish packs a healthy dose of vitamin A, folate and antioxidants, thanks to all of the colourful vegetables. A little bit of tofu makes a nice protein source, and cooking it in the sauce from the beginning gives it time to absorb the delicious curry flavours.

Sweet Potato and Chicken Soup
Barley packs a fibre punch in this hearty, chunky soup. Kale may be the nutritional darling of the moment, but don't underestimate the humble zucchini, which contains potassium, or the workhorse onion, which offers antioxidants.

Zesty Quinoa Bowl
Chances are, you have most of the ingredients for this yummy recipe standing by in your pantry and fridge. This nicely spiced bowl is so fast and easy to make, you'll be whipping it up regularly for weeknights on the run.

Quinoa Veggie Stir-Fry
Quinoa gives any stir-fry a modern twist and an enjoyable chewy texture. The stems on shiitake mushrooms are woody and not nice to eat, so make sure to remove and discard them before you slice the caps.

Soy Ginger Lettuce Wraps
Fresh and flavourful, these wraps are ready in 15 minutes – way faster than the pizza delivery guy can make it to your door. If you halve and grill the red pepper with the chicken the night before (instead of sauteing), this weeknight meal is ready in even less time.

Pesto Pasta
Lemony, basil-scented pasta is always a hit. Look for a prepared pesto that is lower in sodium, and mix it up by using a sun-dried tomato version instead of the basil one once in a while. Or omit the pesto altogether and sprinkle a tablespoon of grated Parmesan cheese on top of each dish to finish.
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Food

A taste for the healthy life

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