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1. Rinse the buckwheat in cold water. In a saucepan, bring the water, buckwheat and salt to a boil. Reduce heat to low and cook, covered, 15 to 20 minutes, until the water is completely absorbed. Transfer to a large plate and let cool.
2. In a small bowl, prepare the dressing by mixing the yogurt, pesto, vinegar, lemon zest and garlic. Season with salt and pepper.
3. Once the buckwheat has cooled off, transfer it into a bowl and add half the dressing. Mix well.
4. In another bowl, toss the tomatoes with a drizzle of olive oil. Season with salt and pepper. Set aside.
5. Divide the spinach into 4 bowls. Add the buckwheat. Garnish with the cucumbers, tomatoes, fennel, chicken and Cheddar.
6. Serve with the remaining dressing and, if desired, garnish with fresh basil.

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1. Preheat oven to 350°F (180°C).
2. In a 12-inch (30 cm) ovenproof skillet, melt butter over medium-high heat; add mushrooms. Cook 2 minutes; stir. Cook 3 more minutes, stirring halfway through or until mushrooms are golden-brown. Set aside a couple of mushrooms for garnish.
3. Meanwhile, in large bowl, whisk together eggs, yogurt, salt and pepper until smooth. Whisk in half of the cheese; set aside.
4. Reduce heat to medium. Add spinach and cook, stirring until wilted, about 1 minute. Pour egg mixture over top; stir gently. Top with tomatoes, cut side facing up, remaining cheese and reserved mushrooms. Cook 2 minutes or until there are several bubbling spots in egg mixture.
5. Bake 5 minutes. Turn on broiler; broil for 1 to 2 minutes or until set. Remove from oven. Let stand 5 minutes.

Frittatas are an ideal way to use up various ingredients and leftovers in your fridge. This helps minimize food waste, which is key to reducing your diet’s environmental impact. This frittata works perfectly with slightly wilted spinach, mixed bits of cheese and those random mushrooms languishing at the bottom of your crisper.

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1. In a large saucepan, heat the butter over medium-high heat. Add the curry and turmeric and mix well. Add the onions and cook over medium heat for 5 to 6 minutes, stirring regularly.
2. Add the ginger, garlic, squash, broth and tomato paste and mix well. Season with salt and bring to a boil. Cook, covered, over medium-low heat for 15 minutes.
3. Add the chickpeas, cauliflower and kale. Continue cooking for 5 minutes.
4. In a small bowl, combine the milk and cornstarch. Add this mixture to the squash curry and bring to a boil, stirring constantly, until thickened.
5. Check the seasoning. Add the cilantro and serve.

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1. In large pot of boiling, lightly salted water, cook pasta according to package directions until tender but firm, adding broccoli 3 minutes before it’s done. Drain and return to pot.
2. Meanwhile, in large deep nonstick skillet, melt butter over medium heat. Add garlic, red pepper, chili flakes, salt and pepper; cook for 3 minutes, stirring often.
3. In small bowl, whisk flour into milk; stir into skillet. Add beans. Increase heat to medium-high, bring to simmer, stirring often. Reduce heat and simmer, stirring often, for about 5 minutes or until sauce is thickened. Add pasta mixture, chicken (if desired) and vinegar; stir to coat. Remove from heat and stir in cheese.

A diet based mainly on naturally nutritious and minimally processed foods, such as fruit, vegetables, whole grains, and milk products, is an excellent commitment to your health. This way, you’re giving your body the best possible chance at getting the essential nutrients it needs to function properly.

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1. In a large pot, melt butter over medium heat. Add onion and sauté for 8 minutes, until softened. Add garlic, ginger and garam masala; sauté for 30 seconds. Stir in tomatoes, chickpeas, cauliflower, water, and salt; bring to a simmer.
2. In a small bowl, whisk flour into milk; gradually pour into pot while whisking constantly. Simmer until sauce has thickened, about 3 minutes.
3. Add paneer and spinach; stir gently. Cook until paneer is heated through, and spinach is wilted. In a small bowl, whisk yogurt until smooth (if using). Remove pot from heat and stir in yogurt or kefir. Return to stove and heat through.

This recipe scores high marks for nutrition. It’s an excellent source of folate, vitamin B₆, calcium and vitamin C.

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1. Dressing: In a small bowl, whisk together oil, lemon juice, oregano, salt, pepper and garlic; set aside.
2. Power Bowl: Divide quinoa, tomatoes, cucumber, yellow pepper, and salmon among 4 bowls. Top with cheese, onion, and olives. Drizzle with dressing.

This recipe can help you minimize food waste by using leftovers for a portable lunch!

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1. Preheat oven to 400°F (200°C).
2. In a Dutch oven, melt butter over medium-high heat. Add barley and garlic, cook for 2 minutes. Stir in milk, broth, salt, pepper and tomatoes; bring to boil. Cover and transfer to oven; bake for 30 minutes. Uncover and bake for 5 more minutes or until barley is tender but firm.
3. Stir in peas, pesto and chickpeas. Serve topped with cheese, green onions, chili flakes, and a big squeeze of lemon.

This hearty dish features foods grown and produced in Canada, including barley, milk and cheese. Choosing local means you’re minimizing your diet’s environmental footprint while eating fresher, more flavourful foods and supporting the local economy. Triple win!

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada