1 Bring the water to a simmer in a small pot. In another pot, heat the olive oil over medium-high heat. When the olive oil is shimmery hot, add the garlic and sauté until fragrant, about 30 seconds. Stir in the rice and coat with the olive oil. Sauté, stirring constantly, for 2-3 minutes, at which point the rice will begin to smell nutty.

2 Add the white wine to the rice and stir. From this point on, you will be stirring the risotto rice almost constantly. After a minute or two the rice will have absorbed the wine and when you stir, the spoon will leave streaks on the bottom of the pan. Add a cup of the hot water to the pot. Add a generous pinch of salt. Stir until the water has been absorbed by the rice and your spoon is again leaving a trail at the bottom of the pan. Add another cup of hot water and repeat.

3 When this second cup of water is absorbed, add the corn and red bell pepper. Add another cup of water and stir until it is absorbed. Repeat with another cup of water and another healthy pinch of salt.

4 By now the rice should be close to being done; it should be fully cooked but still al dente, a little firm, not completely soft. When the rice reaches this stage, stir in the green onions and grated parmesan. When the water has been completely absorbed, add a little more water so the risotto is loose. The risotto should fill a bowl, not sit on a plate.

5 Stir in the basil and butter and, once the butter has melted, serve at once.

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Sweet potatoes are packed with beta-carotene, cinnamon is rich in antioxidants, walnuts are high in heart-healthy omega-3 fats, and parsley is a very good source of vitamin K, which plays a key role in clotting blood.

Tip: Whole wheat couscous has more fibre than regular; raisins are high in sugar, so don’t toss in extra.

Wine pairing: Riesling, an off-dry white, pairs well with sweet potato.

Toast walnuts in a large, non-stick pot (without oil) over medium heat, 5 minutes (toasting intensifies their flavour). Transfer to a small bowl. Heat oil in same pot over medium-high heat.

Add onion and cinnamon stick pieces. Stir for 2 minutes, then add sweet potatoes. Pour in broth and bring to a boil. Cover, reduce heat and simmer until sweet potatoes are almost tender, 8 to 10 minutes.

Return to boil, add beans and cook until tender-crisp, 5 minutes. Stir in couscous and raisins, cover, remove from heat and let stand 5 minutes. Fluff with a fork, empty into a serving bowl, and sprinkle with walnuts, parsley and feta.

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