Nutritious, easy, and beautiful

But all these things can be true for everyday meals—when there’s no party involved. Eating this way can provide an opportunity for everyone to try something new and delicious, in a way that’s fun.

Sweet and Savory Buckwheat Pancake Brunch Board

These hearty little beauties make a great base for smoked salmon and a creamy caper and chive sauce. Those who fall firmly on the sweet side of things will be equally delighted when their pancakes are piled high with berries or bananas.

Caper chive yogurt sauce

1 cup (250 mL) Greek yogurt
1/4 cup (60 mL) chopped fresh chives
2 Tbsp (30 mL) capers
1 Tbsp (15 mL) lemon juice
1 tsp (5 mL) lemon zest, plus more for garnish
1/4 tsp (1 mL) pepper

Buckwheat caraway pancakes

1 cup (250 mL) buckwheat flour
1 tsp (5 mL) baking powder
Pinch of salt
2 tsp (10 mL) caraway seeds
1 egg
1 cup (250 mL) buttermilk
1 tsp (5 mL) maple syrup
1 tsp (5 mL) canola oil

Sweet items

1 pint (340 g) blueberries
1 pint (340 g) raspberries
6 strawberries
1 banana, sliced
1/2 cup (125 mL) whole almonds
2 Tbsp (30 mL) hemp hearts

Savory items

6 oz (170 g) smoked salmon
1 avocado, sliced
1/2 red onion, sliced
3 mini cucumbers, sliced in coins

In small bowl, make Caper Chive Yogurt Sauce by combining all ingredients. Cover and refrigerate until ready to use.

To make pancakes, in medium-sized bowl, whisk together buckwheat flour, baking powder, salt, and caraway seeds. In small bowl, lightly beat egg and combine with buttermilk, maple syrup, and oil. Make a well in center of dry ingredients and pour in wet ingredients. Whisk together, until just combined. Heat cast iron skillet or grill to medium-high. Drop tablespoons of batter onto hot grill. When bubbles appear on the surface of each pancake, flip and cook the other side (about 30 seconds). Continue until all batter is used.

To arrange board, lay pancakes out down center of board on a diagonal. Arrange sweet and savory items on either side, making small sections for each item. Garnish dip with a little extra lemon zest and place on the savory side.

Serves 6

Each serving contains: 453 calories; 19 g protein; 23 g total fat (5 g sat. fat); 48 g total carbohydrates (19 g sugars, 13 g fiber); 417 mg sodium

Crudites Board with Roasted Garlic, Shallot, and White Bean Dip

Give veggies and dip a punch of protein with this savory white bean dip. The vegetables can be changed up according to the season.

White bean dip

1 whole bulb of garlic
1 shallot
1 Tbsp (15 mL) olive oil
1 sprig of thyme + 1 tsp (5 mL) fresh thyme leaves
14 oz (398 mL) can of cannellini beans, drained
1 tsp (5 mL) balsamic vinegar
1/4 tsp (1 mL) salt

Serve with

2 Belgian endives, leaves separated
8 radishes, quartered
24 green beans, washed and trimmed
1 red or orange pepper, sliced
8 stalks of broccolini

Preheat oven to 400 F (200 C).

Remove most of the papery covering from garlic, leaving just enough to keep the bulb intact. Cut bottom off bulb to remove the root and expose the cloves. In small casserole dish with lid (such as a brie baker), place shallot and garlic, drizzle with olive oil, and add thyme sprig. Cover and bake for 45 minutes, or until garlic is soft and beginning to brown. Remove lid and allow to cool. Discard thyme sprig.

In bowl of food processor, place drained, unrinsed beans. Using toothpick or small fork, skewer each garlic clove to remove flesh and add to food processor, along with entire shallot and roasting oil, vinegar, salt, and pepper. Blend until smooth and creamy. Stir in half of the thyme leaves and transfer mixture to serving bowl. Sprinkle remaining thyme leaves on top.

Serves 8

Each serving contains: 277 calories; 10 g protein; 3 g total fat (0.4 g sat. fat); 51 g total carbohydrates (5 g sugars, 23 g fibre); 131 mg sodium

Lemongrass and Chili Flank Steak Lettuce Wrap Board with Mango Sauce

Inspired by the flavors of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd.

Flank steak

1 Tbsp (15 mL) sunflower oil + 1 tsp (5 mL) for grill
2 Tbsp (30 mL) coconut palm sugar
1 tsp (5 mL) fish sauce
1/2 cup (125 mL) cilantro, roughly chopped
1/4 cup (60 mL) mint leaves, roughly chopped
Zest and juice of 2 limes
3 garlic cloves, peeled and crushed
1 in (2.5 cm) piece gingerroot, peeled and cut into fine matchsticks
1 red Thai chili, finely chopped
1 stalk lemon grass
2 lbs (900 g) flank steak

Spicy mango dressing

3 ripe mangoes
1/2 cup (125 mL) mint leaves
Zest and juice of 1 lime
1 Thai chili
1/2 tsp (2 mL) fish sauce
1 tsp (5 mL) maple syrup

Serve with

1 head butter lettuce, leaves washed and separated
2 cups (500 mL) finely shredded napa cabbage
3 cups (750 mL) finely shredded red cabbage
5 medium-sized carrots, cut into matchsticks
4 spring onions, cut lengthwise into matchsticks
3 mini cucumbers, cut into matchsticks
1/2 daikon radish, about 4 oz (113 g), cut into matchsticks
Lime wedges, extra chilies, and mint leaves, for garnish

For flank steak, in glass storage container with lid, combine 1 Tbsp (15 mL) sunflower oil, palm sugar, fish sauce, cilantro, mint, lime juice and zest, garlic, ginger, and chopped Thai chili. Bash lemon grass with rolling pin and cut or break into small sections, then add to container with the other ingredients. Add flank steak and rub marinade over entire surface. Cover with lid and allow to marinate for 6 to 8 hours in refrigerator, turning a few times during that period.

To make mango dressing, peel mangoes, place in food processor with mint leaves, lime zest and juice, Thai chili, fish sauce, and maple syrup. Blend, then pour into jar, cover, and refrigerate until ready to serve.

Prepare vegetables and refrigerate until ready to use.

To cook flank steak, heat stovetop grill on high and brush with 1 tsp (5 mL) sunflower oil. Dab excess marinade from meat and place on hot grill. Sear on high heat for about 4 minutes a side for medium rare. Remove steak to platter, tent with bowl, and allow to rest for 10 minutes before slicing. Slice meat across the grain into thin slices.

Arrange sliced steak on platter with veggies and garnishes. Serve mango sauce in small dish with spoon for drizzling.

Serves 10

Each serving contains: 326 calories; 30 g protein; 11 g total fat (3 g sat. fat); 29 g total carbohydrates (20 g sugars, 4 g fiber); 169 mg sodium

By Helena McMurdo

1/4 tsp (1 mL) pepper