Matthew Kadey, RD

Cooked in a flash, grated sweet potatoes anchor this colorful bowlful of nutrition. In a bowl, the veggies, chickpeas and creamy dressing are deliciously mixed together. Serve this recipe for lunch or as a lighter dinner. Both the sweet potato and tahini dressing can be prepared up to 4 days in advance.

For hash browns that are crisp on the outside yet silky smooth on the inside, look no further than your waffle iron. And then turn your hash brown waffle into a main-dish-worthy salad by pairing it with tender kale greens, meaty sausage and an herby-sweet apple topping. If you prepare the waffles in batches, keep the cooked waffles warm in a 200°F oven.

Extra crispy on the outside and fluffy on the inside, these smashed (not mashed) potatoes are bound to become one of your new favorite side dishes. Saucy tomato jam is a delightful flavor booster. Boiling the potatoes first softens them before smashing, increasing their surface area and creating a rough texture. This helps them become deliciously crispy.

These stuffed potatoes add a delicious twist to taco night. Roasted sweet potatoes bring spicy pork, buttery avocado and earthy beans into a warm embrace. Perfect for taming even the biggest appetite.

Sweet and savory, this breakfast sandwich is a welcome break from standard breakfast fare. The pear sauce can be made a few days ahead and reheated in a saucepan or microwave before serving.

Most people would benefit from eating more vegetables, so why not rise and dine on this savory upgrade on scrambled eggs? For faster mornings, the millet can be prepared up to 3 days ahead. Leftovers of the scramble can be reheated over low heat in a skillet or in the microwave at medium (50%) power. This dish is good for lunch and dinner, too. For variety, top each serving with a dollop of sour cream and some diced avocado.

Yes, you can enjoy hearty, gluten-free steel-cut oats on harried weekday mornings. Soaking the oats in hot water overnight softens them; your only task in the morning is to stir in other ingredients and warm it up. Pumpkin and apple deliver tempered natural sweetness to this heavenly spiced oatmeal. If desired, pumpkin or sunflower seeds can replace the nuts for some crunch.

For a make-ahead breakfast with plenty of nutritional heft, look no further than this delicious, thick pudding. It takes advantage of chia’s power to soak up liquid. For variety, replace the blueberries with other berries.

High-quality cured meat, like prosciutto or soppressata, makes a lunch sandwich extra-special. These have more flavor than standard deli meat, so you’re satisfied with less. Sauerkraut provides tang, as well as gut-healthy probiotics. The fig spread gives this sandwich a rich, sweet flavor nuance.

Infused with the warmth of Ras el Hanout (a Moroccan spice blend) and the sweetness of butternut squash, this comforting soup is like a bear hug for your tastebuds. Lentils make each spoonful silky and substantial. Garnish with your favourite toppings, such as roasted chickpeas, cilantro, pumpkin seeds, pistachios, coconut chips or crumbled feta. Leftover soup tends to thicken; reheat with some additional broth (or water) to thin as needed.