Gentle hair colour that looks naturally you

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Easy coverage for all hair types

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A more natural transition

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Colour that’s so you

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Natural Instincts is the easiest way to healthy-looking, radiant colour that suits you best. So natural. So fresh. So you.

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RECIPES | Matthew Kadey, MSc, RD PHOTOS | Scott Yavis FOOD STYLING | Chelsea Gough

There are so many greens, cultivated and wild, to add into your culinary repertoire for vibrant flavour nuances and plenty of nutrition. These days, there’s a cacophony of advice about what constitutes a healthy way to eat, but there’s one thing that virtually every diet agrees on: you should eat more greens. For very few calories, you get a payload of body-benefitting antioxidants and micronutrients from spinach, asparagus, and their ilk.

Catching a glimpse of the first greens of the season poking up through the ground is certainly energizing, a harbinger of gloriously warmer days ahead. And it’s a promise of fresher tasting meals to come after a cold, dark winter featuring a steady rotation of heavier fare. You could be forgiven for not wanting to see another root vegetable.

So, why not get into the spirit of the season with these green-themed recipes that focus on what’s fresh and exciting. Consider them a springboard into refreshing flavours that will have you working everything from sprightly asparagus to peppery arugula into your diet every which way. It’s time to awaken your taste buds from hibernation.

Stock Up

Don’t compost leek tops and asparagus ends. Bundle them up and stash them in the freezer along with other veggie trimmings, such as mushroom stems, in an airtight container. When you’ve collected enough, use these scraps to make vegetable stock.

Asparagus and Spinach Minestrone Soup

In Italian parlance, the word minestrone means “big soup.” This recipe certainly fits the bill with a hearty spring vegetable-and-bean soup that delivers big-time flavour and nutrition. If available, fiddleheads can be used instead of asparagus.

Ingredients

1 Tbsp (15 mL) extra-virgin olive oil or avocado oil

2 small leeks, white and light green parts, thinly sliced

1 large yellow bell pepper, chopped

1 bunch asparagus, ends trimmed and cut into 1 in (2.5 cm) pieces

2 garlic cloves, peeled and minced

1 Tbsp (15 mL) tomato paste

1 tsp (10 mL) Italian seasoning

1/2 tsp (2 ml) salt

1/2 tsp (2 mL) crushed red pepper flakes

1/4 tsp (1 mL) freshly ground black pepper

20 oz (591 mL) can diced tomatoes

2 cups (500 mL) cooked or canned navy beans, drained and rinsed

4 cups (1 L) low-sodium vegetable broth

4 cups (1 L) spinach

Juice of 1/2 lemon

Steps

1. In large saucepan over medium, heat oil. Add leeks and yellow pepper; cook until softened, about 5 minutes. Stir in asparagus and garlic; heat for 3 minutes. Stir in tomato paste, Italian seasoning, salt, red pepper flakes, and black pepper; heat for 1 minute. Add tomatoes, beans, and broth to pot. Bring to a boil; cover and simmer over medium-low heat for 10 minutes. Stir in spinach and lemon juice and heat for 5 minutes.

Serves 4

EACH SERVING CONTAINS: 259 calories; 12 g protein; 5 g total fat (1 g sat. fat); 45 g total carbohydrates (9 g sugars, 15 g fibre); 475 mg sodium

Nutrition bonus

Nutritionally overachieving asparagus is rich in a range of nutrients, including folate, vitamin K, vitamin A, and vitamin C.

Chicken Wraps with Minty Pea Hummus

A spread of vibrant pea hummus adds an extra layer of nuance to these lunch wraps—a great way to breathe new life into your sandwich routine. If desired, basil can replace the mint in the hummus. And if you want to go plant only, slices of smoked/baked tofu are a good stand-in for chicken. Go ahead and use leftovers of the hummus as a dip or a spread for other sandwiches.

Ingredients

2 cups (500 mL) shelled green peas

1/2 cup (125 mL) fresh mint

2 Tbsp (30 mL) tahini

Juice of 1/2 lemon

2 garlic cloves, peeled and chopped

1/2 tsp (2 mL) ground cumin

1/4 tsp (1 mL) salt

4 large whole grain wraps

3/4 lb (340 g) cooked chicken, sliced

1 large carrot, sliced into matchsticks

1 cup (250 mL) sliced roasted red pepper

2 cups (500 mL) microgreens or pea shoots

Steps

1. In food processor container, place green peas, mint, tahini, lemon juice, garlic, cumin, and salt, and blend until you have a slightly chunky mixture.

2. To assemble each wrap, spread about 1/3 cup (80 mL) hummus on bottom third of a tortilla and top with one-quarter of the chicken, carrot, roasted red pepper, and microgreens. Roll up from the bottom, tucking in sides as you go. Slice in half on bias.

Serves 4

EACH SERVING CONTAINS: 449 calories; 37 g protein; 12 g total fat (2 g sat. fat); 50 g total carbohydrates (6 g sugars, 11 g fibre); 530 mg sodium

Nutrition bonus

Green peas contain more plant-based protein than most people would think—about 8 g in each cup (250 mL).

Bowled Over

You can go bread-free by turning this into a lively lunch bowl. Place some lettuce greens in a bowl and top with cooked grains such as quinoa, then chicken, carrot, and roasted red pepper. Whisk together some hummus, with additional olive oil and lemon juice to thin, and drizzle over contents of bowl. And, if you’ve got some on hand, top with microgreens or pea shoots.

Spring Glow Salad with Chive Vinaigrette

As one of spring’s first crops, peppery arugula signals that longer, sweeter, more colourful days are afoot. It serves as an anchor to this virtuous salad that makes you feel younger with each forkful. When roasted, radishes transform from pungent to surprisingly sweet.

Ingredients

1 lb (450 g) medium-sized radishes, trimmed and halved

2 tsp + 3 Tbsp (10 mL + 45 mL) extra-virgin olive oil, divided

1/2 tsp (2 mL) salt, divided

3/4 cup (180 mL) dried French (Puy) green lentils

3 Tbsp (45 mL) red wine vinegar or balsamic vinegar

3 Tbsp (45 mL) chopped fresh chives

1 tsp (10 mL) Dijon mustard

1/4 tsp (1 mL) crushed red pepper flakes

1/4 tsp (1 mL) black pepper

4 cups (1 L) spring lettuce or spinach

4 cups (1 L) arugula

1 large avocado, sliced

1/4 cup (60 mL) sliced almonds

1/2 cup (125 mL) crumbled feta

Queen Green

If you struggle to eat enough green vegetables, or simply want to top up the nutrition you’re already getting from your daily salads, adding a scoop of greens powders into your daily routine can be a wise move.

Made by dehydrating various vegetables, fruits, and other compounds and then crushing them into a fine powder, greens powders are typically a nutrient-dense, antioxidant-rich product. They’re definitely an insurance policy worth taking out.

Flavours and dissolvability have improved, making it easy to add them to water, smoothies, and a bowl of yogurt. But what these powders are not is a direct substitute for vegetables and fruits.

Steps

1. Preheat oven to 400 F (200 C). Line baking sheet with parchment paper or silicone mat.

2. In small bowl, toss radishes with 2 tsp (10 mL) oil and 1/4 tsp (1 mL) salt. Spread out on baking sheet, place in oven, and bake for 30 minutes, or until radishes are wrinkled and tender, stirring once halfway through baking.

3. Meanwhile, in medium-sized pot, place lentils and add enough water to cover by 2 in (5 cm). Bring to a boil; reduce heat to medium-low, and simmer, covered, until lentils are tender, about 25 minutes. Drain well.

4. In small bowl, whisk together 3 Tbsp (45 mL) oil, vinegar, chives, mustard, red pepper flakes, black pepper, and 1/4 tsp (1 mL) salt.

5. To serve, divide lettuce, arugula, lentils, radishes, avocado, almonds, and feta among serving plates. Drizzle on chive dressing.

Serves 4

EACH SERVING CONTAINS: 461 calories; 17 g protein; 31 g total fat (6 g sat. fat); 34 g total carbohydrates (5 g sugars, 18 g fibre); 593 mg sodium

Nutrition bonus

Arugula is chockablock with nitrite, a compound that can help lower blood pressure numbers into the healthy range.

Fresh Obsessed

One of the keys to making a great salad is ensuring that your leafy greens are fresh and crisp. Nobody says yum to limp lettuce. The most effective way to keep greens at their best is to line a storage container with a few paper towels and then scatter your greens on top. Seal shut with a lid and refrigerate. Be sure there is some room in the container for the air to circulate, and the paper towels will absorb any excess moisture.

Thrill Of The Grill

To cook and fleck green beans with some nice char, you can also toss them on the grill. Spread them out on the grill grate and heat over medium until tender and darkened in a few places, turning once. Or place them in a vegetable grill basket, which helps prevent any from slipping through the grill grates. Try the same technique with asparagus.

Charred Green Beans with Salsa

A friendly side dish, but with its unexpected sparkle, you’ll be tempted to put it into regular dinner rotation. Resist the urge to stir the green beans often—that’s the key to getting a nice amount of char.

Ingredients

1 lb (450 g) green beans, ends trimmed

4 tsp (20 mL) extra-virgin olive oil or avocado oil, divided

1 cup (250 mL) chopped white onion

2 cups (500 mL) halved cherry tomatoes

2 garlic cloves, peeled and chopped

1 jalapeno or serrano pepper, finely chopped

1/4 tsp (1 mL) salt

1/2 cup (125 mL) chopped cilantro

Juice of 1/2 lime

3 Tbsp (45 mL) unsalted toasted pumpkin seeds

STEPS

Herbalicious

When it comes to greens, herbs prove that amazing things can come in small packages. Concentrated in flavour compounds, they’re the rock stars of healthy eating by exciting and rousing the taste buds.

Nearly every spring-minded dish imaginable, from soups to salads and frittatas, can benefit from fresh tastes of thyme, basil, mint, and other herbs. Not to be overlooked, the range of herbs will imbue dishes with extra nutritional potency as they contain an arsenal of important micronutrients and antioxidants.

In fact, the liberal use of herbs such as parsley and oregano are thought to be one reason why the famed Mediterranean diet is so darn healthy. This is all to say that whatever you’re cooking, be sure to keep a bunch of green herbs nearby to ramp up the flavour and nutrition with very little effort.

1. In large microwave-safe dish, place beans and add 1/4 cup (60 mL) water. Cover and microwave on high for 4 minutes, or until tender-crisp. Drain and pat dry. Alternatively, steam beans in a steamer basket on the stovetop.

2. In large skillet, heat 2 tsp (10 mL) oil over medium-high. Add green beans; cook, stirring once or twice, until slightly charred, about 5 minutes. Remove beans from skillet.

3. Heat remaining 2 tsp (10 mL) oil in skillet over medium. Add onion and cook until onion has softened, about 4 minutes. Add tomatoes, garlic, jalapeno or serrano pepper, and salt; cook, stirring occasionally, until tomatoes have softened and started to break down, about 5 minutes. Stir in green beans, cilantro, and lime juice. Serve topped with pumpkin seeds.

Serves 4

EACH SERVING CONTAINS: 215 calories; 9 g protein; 17 g total fat (3 g sat. fat); 18 g total carbohydrates (5 g sugars, 6 g fibre); 163 mg sodium

Nutrition bonus

Green beans are an excellent source of vitamin K, a nutrient linked to lower risk for heart disease.