Buddha Bowls

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This recipe is great due to its versatility–substitute any veggies in the fridge and mix up the protein to keep it interesting. It’s nice to pair at least one roasted vegetable with the raw for different textures. This dish can be served hot, cold or at room temperature. If you cook anything in advance, cool and chill it or use it within 2 hours of cooking.

Yield: 4 servings

1.5 cups quinoa or brown rice
2 medium sweet potatoes, peeled & chopped into 1 inch cubes (or cauliflower)
2 tsps olive oil
salt, pepper, cinnamon, cajun seasoning to taste
1 cup red cabbage, finely shredded
2 cups other veggies e.g. leafy greens, grated carrot or beet, chopped peppers, or cucumbers
2 cups cooked protein e.g. boiled eggs, shredded chicken, cooked shrimp, baked or smoked tofu
1 cup sauce e.g. peanut, miso/tahini (mix equal parts with minced garlic, fresh lemon or lime & water to desired consistency)

1. Preheat oven to 375F. Toss sweet potatoes with oil and desired spices and spread in one layer on a baking sheet. Bake in oven for 30-40 minutes until tender and lightly browned, stirring occasionally. 

2. Meanwhile, in a medium-sized pot, cook brown rice or quinoa according to package directions. Set aside once done with a clean tea towel between the pot and the lid to absorb the steam. Let cool 10 minutes. 

3. In four shallow bowls or plates, place an equal serving of quinoa or rice (tip: pack grains into a 3/4 cup measure to use as a mold). Place other veggies and protein in small piles surrounding grains, creating a beautiful and colourful plate. Drizzle with sauce.

Recipe by Nicole Fetterly, RD

Pasta Fazool

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Need some help achieving a family goal of cooking and eating at home together more often? In the winter months, a hearty soup can make a comforting weekly staple meal that also translates into lunch leftovers for the next day. This recipe can also help achieve a goal of teaching children (or adults!) basic cooking skills to last them a lifetime—once you know how to make soup, you can change it up based on what’s on sale at the store, what may need to be used up in the fridge or to your favourite flavours.

Most soups start with a base called a mirepoix—the magical trinity of onions, carrots and celery—that flavour so many dishes around the world. A stock then gets added and then the star ingredients, whether they be other veggies, a protein source, herbs and spices and other flavour-builders. Paired with some crusty bread and a salad, soup can truly make a meal!

Serves 4-6

3 Tbsp olive oil
1 onion, diced
2 large carrot, diced
3 stalks celery, diced
3-4 cloves garlic, peeled and minced
2 tomatoes, chopped (or 1 x 398 mL can of diced tomatoes)
3 sprigs rosemary, stemmed and minced (or basil or parsley)
3 cups dark leafy greens (e.g. spinach, chard or kale), chopped
1.5 Litre stock (or water)
2 cups cooked legumes (e.g. chickpeas, beans, lentils) or 1 x 398mL can
2 cups dried wholegrain pasta
Salt, pepper, fresh herbs, parmesan cheese to taste

Heat olive oil over medium low heat in a large pot. Add onion, carrot and celery and sauté for 8-10 minutes until soft and golden. Add garlic, tomatoes and rosemary and sauté for another 3 minutes. Add stock and bring to a boil. Add cooked legumes and pasta and cook at least as long as the pasta “cooking instructions” on the box or bag. Taste and adjust seasonings. Serve garnished with fresh herbs (e.g. basil, parsley) and/or parmesan cheese.

Recipe by Nicole Fetterly, RD