Food

Chia seeds lend tofu a crunchy crust that is packed with fibre and omega fats. Serve with steamed kale sprinkled with fleur de sel. 3 Tbsp (45 mL) chia seeds 2/3 tsp (4 mL) kosher, grey, or pink salt 1/2 tsp (2 mL) ground black pepper 1/8 teaspoon (0.5 mL) cayenne pepper Zest of 1 lime 1 package (375 g) firm tofu, drained 1 Tbsp (15 mL) toasted sesame oil 2 tsp (10 mL) extra-virgin olive oil On a plate, spread out chia seeds. Add salt, pepper, cayenne, and lime zest to small bowl and combine well. Mix salt mixture with chia seeds on plate. Pat tofu dry with paper towel; slice in half lengthwise then into halves crosswise, so you have 4 pieces of tofu. Brush each side with sesame oil. Press each side into chia mixture to coat thoroughly. Heat oil in skillet over medium heat and sear tofu blocks until crisp and golden brown, about 5 minutes on each side. Serves 4. Each serving contains: 199 calories; 16 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 6 g carbohydrates; 4 g fibre; 200 mg sodium Source: " Salts of the Earth ", alive #330, April 2010

Edamame is a high-protein, iron-rich bean that can be found in the frozen food section of most supermarkets. Smoked salt is equally good with this recipe, which makes a great afternoon snack. 1/2 cup (125 mL) frozen, shelled edamame 1/2 cup (125 mL) yellow beans, quartered Juice of 1/2 lemon 1/4 teaspoon (2 mL) fleur de sel or other coarse salt 1/8 teaspoon (0.5 mL) cayenne pepper 1 tsp (5 mL) dried oregano Prepare edamame according to package directions. Meanwhile, steam yellow beans until tender. Drain edamame and mix with beans, lemon juice, salt, cayenne, and oregano. Serves 1. Each serving contains: 117 calories; 10 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 14 g carbohydrates; 6 g fibre; 486 mg sodium source: " Show-Stopping Toppers ", alive #330, April 2010

This dessert is a great substitute for ice cream, as it is refreshing and contains healthy fats. For those with peanut allergies, this recipe can be enjoyed by substituting natural almond or cashew butter for the peanut butter. 5 to 6 medium-sized ripe bananas 1 1/4 cups (310 mL) unsalted natural peanut butter 1/2 cup (125 mL) natural honey 1/4 cup (60 mL) unsweetened cocoa powder Put all ingredients in food processor and process until smooth. Line muffin pan with mini muffin cups lightly greased with natural cooking spray (see below). With spoon, scoop batter into muffin cups or into a pastry bag and pipe onto a parchment-covered tray. Place in freezer and let freeze for at least 2 hours. When ready to eat, remove from freezer and let thaw for 10 minutes to soften slightly (thawing optional). Enjoy! Note: if you do not have a food processor, simply put bananas in a large mixing bowl and mash with potato masher. Add remaining ingredients to bowl and mix with mixing spoon until smooth. Makes 16 servings. Each serving contains: 187 calories; 6 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 22 g carbohydrates; 3 g fibre; 5 mg sodium A healthier cooking spray Check your local health food store for natural cooking sprays—new alcohol- and silicone-free sprays do exist. There are even organic formulas that won’t emit environmentally damaging chlorofluorocarbons (CFCs). If you have trouble finding a natural cooking spray, put some olive oil or canola oil in a small misting bottle and spritz lightly on bakeware to prevent sticking. source: " Healthy Indulgence ", alive #330, April 2010

Made with carrots and zucchini, these squares combine vegetables, healthy nuts and spices, and natural sweeteners. 1 1/2 cups (350 mL) pitted dates 1 cup (250 mL) grated carrots 3/4 cup (180 mL) zucchini grated 1 1/4 cups (310 mL) whole wheat flour 1 cup (250 mL) unsweetened applesauce 1/4 cup (60 mL) pure maple syrup 1/2 cup (125 mL) chopped walnuts (optional) 1/4 cup (60 mL) unsweetened cocoa powder 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) nutmeg 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) baking powder Put dates in large mixing bowl. Boil 1/2 cup (125 mL) water and pour over dates to completely cover them. Let dates soak for about 5 minutes. Leaving the water in bowl, take a fork and knife and chop up dates until a pur'ee forms. Next, wash and remove skin/top layer of zucchini and carrot. Using cheese grater, grate zucchini and carrot and add them to mixing bowl. Add all remaining ingredients to bowl and stir just until combined, reserving some walnuts to spinkle on top afterwards. Pour batter into 9 x 9 x 2 in (2.5 L) baking dish lightly greased with natural cooking spray. Bake at 350 F (180 C) for 50 minutes or until toothpick inserted in centre comes out clean. Makes 16 servings. Each serving contains: 133 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 3 g fibre; 47 mg sodium source: " Healthy Indulgence ", alive #330, April 2010

Sunflower seeds are high in protein and vitamin E, and oats are high in fibre, helping to regulate blood sugar levels. Wrap up a few of these and take them on your next hike for a sweet, nutritious energy boost. 2 cups (500 mL) pitted dates 1 lb (450 g) unsalted, all-natural sunflower seed butter 3 cups (750 mL) quick-cooking rolled oats 1/2 cup shelled unsalted sunflower seeds (optional) Put dates into food processor and process. You may need to add a few tablespoons of boiling water to help chop them up. Add sunflower seed butter to food processor and mix until smooth. Put combined dates and sunflower seed butter into large bowl and add oats 1 cup at a time, mixing well after each addition. With clean hands, form 1 in (2.5 cm) balls and place on plate. Cover and refrigerate. Enjoy! Makes 25 servings. Each serving contains: 222 calories; 7 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 27 g carbohydrates; 3 g fibre; 1 mg sodium Source: alive #330, April 2010 source: " Healthy Indulgence ", alive #330, April 2010

Pears are high in fibre and contain a good amount of vitamin C as well. These muffins make a tasty, nutritious breakfast on the go. 1 cup (250 mL) pitted dates 2 ripe Bosc pears, cored 1 1/4 cups (310 mL) whole wheat flour 1 cup (250 mL) unsweetened applesauce 3/4 cup (180 mL) natural almond butter 1/2 cup (125 mL) honey 1 1/2 tsp (7 mL) cinnamon 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) baking powder Put dates in large mixing bowl. Boil 1/2 cup (125 mL) water and pour over dates to cover. Let dates soak for about 5 minutes. Leaving water in the bowl, take a fork and knife and chop up dates until a pur'ee forms. Next, cut pears into small pieces and add to mixing bowl. Add all remaining ingredients to bowl and stir just until combined. With spoon, scoop batter into muffin pan lightly greased with natural cooking spray. Bake at 350 F (180 C) for 35 minutes or until toothpick inserted into centre of a muffin comes out clean. Makes 12 servings. Each serving contains: 208 calories; 4 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 43 mg sodium source: " Healthy Indulgence ", alive #330, April 2010

Pastry 1 1/2 cups (350 mL) all-purpose flour, sifted* 1 1/2 cups (350 mL) whole wheat flour 1/4 cup (60 mL) granulated sugar (or Sucanat) 1/4 tsp (1 mL) salt 1/2 cup/125 mL extra-virgin olive oil, chilled 1/2 cup (125 mL) cold milk Filling 6 cups (1.5 L) fresh rhubarb, chopped 3/4 cup (180 mL) granulated sugar (or 1/2 cup/125 mL of Sucanat) 1/3 cup (80 mL) all-purpose flour, sifted 1/2 tsp (2 mL) cinnamon 2 tsp (10 mL) orange zest, finely grated 1/4 cup (60 mL) toasted pecans, finely chopped 1 Tbsp (15 mL) milk *Be sure to sift flour before measuring or crust will be tough and crumbly. Combine flours, sugar, and salt in large bowl and stir to blend. Stir cold oil and milk in another bowl to blend. Add to flour and stir in, mixing as little as possible, just until a ball with streaks forms. Press into a thick round, wrap in plastic, and chill. Preheat oven to 425 F (220 C). To roll out dough, place a couple of sheets of plastic wrap on a damp countertop. Place dough on top and cover with another sheet of plastic wrap. Using a rolling pin, roll out dough into a 16 in (40 cm) circle. Don’t worry if edges are uneven and ragged. Peel off top sheet of plastic and invert dough onto 12 in (30 cm) pizza pan lined with parchment paper. Pastry will overhang edge. Peel off plastic wrap. Combine rhubarb, sugar, flour, cinnamon, and zest in large bowl; toss gently to evenly distribute sugar over rhubarb. Arrange over pastry and sprinkle with nuts. Fold overhang of pastry over filling, leaving the centre open. Brush pastry with milk. Bake in oven for 10 minutes. Reduce temperature to 375 F (190 C), and continue to bake for 35 to 40 minutes or until rhubarb is tender and pastry is golden. Remove pan to rack to cool. Cut into wedges and serve with vanilla frozen yogourt or a dollop of whipped cream. Serves 12. Each serving contains: 299 calories; 5 g protein; 11 g fat (0 g sat. fat, 0 g trans fat); 43 g carbohydrates; 3.5 g fibre; 10 mg sodium Source: " Spring Fling ", alive #330, April 2010

2 cups (500 mL) fresh radishes, washed, scrubbed, and trimmed 1/2 English cucumber 2 Tbsp (30 mL) buttermilk or plain yogourt 2 Tbsp (30 mL) reduced-fat mayonnaise 1 green onion, minced 1 Tbsp (15 mL) fresh parsley, minced 2 tsp (10 mL) fresh tarragon, minced Salt and freshly ground white pepper to taste 1/2 cup (125 mL) fresh watercress leaves, washed, dried, and separated (optional) Thinly shave radishes into rounds using a mandoline or vegetable slicer. Place in medium-sized bowl. Thinly slice cucumber, stack slices, and cut into julienne strips. Add to radishes. In another small bowl combine buttermilk or yogourt, mayonnaise, green onion, parsley, and tarragon. Gently stir together to blend. Add to radish mixture and gently fold together. Add salt and pepper to taste. Place 1/2 cup (125 mL) scoop onto individual serving plates and garnish with a sprinkling of watercress leaves. Serves 6. Each serving contains: 19 calories; 0 g protein; 0.8 g fat (0 g sat. fat, 0 g trans fat); 1.6 g carbohydrates; 0 g fibre; 16 mg sodium Source: " Spring Fling ", alive #330, April 2010

4 baby zucchini, about 4 in (10 cm) long 1/4 lb (125 g) very thin new asparagus shoots 2 small baby carrots, trimmed and scrubbed 2 green onions 1/2 cup (125 mL) egg whites from 6 large eggs 2 Tbsp (30 mL) milk Freshly ground black pepper 1 tsp (5 mL) extra-virgin olive oil 1/3 cup (80 mL) Fontina or Edam cheese, shredded 2 Tbsp (30 mL) Italian parsley, finely minced Preheat oven broiler. Have all ingredients ready before commencing cooking. Thinly shave zucchini lengthwise using a mandoline or vegetable peeler. Trim asparagus spears and snap into halves. Shave thicker bottom-half stems into thin slices. Shave carrots into curls. Blanch top halves of asparagus spears just until tender-crisp, about 6 minutes. Drain and pat dry. Mince green onions. Whisk egg whites with milk and pepper in a bowl. Fold in asparagus. Brush olive oil on an 8 in (20 cm) frying pan with ovenproof handle. Warm prepared frying pan over medium heat. Using half of the ingredients, add egg whites with asparagus to warm pan. Cook without stirring over medium heat until they start to set, about 2 minutes. Sprinkle with half of the shaved zucchini, carrot curls, green onions, and cheese, and cook for 2 more minutes. Slide pan under broiler and finish cooking until top is set and cheese is bubbly and slightly golden. Remove and rest for a couple of minutes before sliding onto a heated serving plate. Repeat with remaining ingredients. Cut each fritatta into halves and sprinkle with parsley. Serve with a side of fresh chopped tomato salsa and some crispy toast. Serves 2 to 4. Each serving contains: 89 calories; 5.7 g protein; 2 g fat (1.2 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0.7 g fibre; 123 mg sodium Source: " Spring Fling ", alive #330, April 2010

1 Tbsp (15 mL) extra-virgin olive oil 1/2 cup (125 mL) yellow onions, diced 2 cloves garlic, finely minced 1 Tbsp (15 mL) ginger root, peeled and grated 3 cups (750 mL) low-sodium chicken or vegetable stock 4 cups (1 L) fresh hulled peas 2 Tbsp (30 mL) fresh mint, finely minced Salt and freshly ground white pepper, to taste Balkan style plain yogourt, optional Fresh chives Heat oil in large saucepan. Add onion, garlic, and ginger, and saute until soft. Be careful not to brown. Add stock and peas; bring to a boil. Reduce heat and simmer, covered, until peas are tender, about 7 minutes. Stir in mint. Strain peas, and pur'ee in a blender with a little stock until smooth. Return them to saucepan with remaining hot stock and whisk together until blended and smooth. Add salt and pepper to taste. Serve warm with a dollop of yogourt and a garnish of fresh chives, or serve chilled. Serves 6. Each serving contains: 147 calories; 8.3 g protein; 5.6 g fat (1 g sat. fat, 0 g trans fat); 19 g carbohydrates; 4.9 g fibre; 177 mg sodium Source: " Spring Fling ", alive #330, April 2010

1/3 cup (80 mL) reduced-fat mayonnaise 3 Tbsp (45 mL) plain reduced-fat yogourt 1 1/2 Tbsp (22 mL) fresh tarragon leaves, minced 2 boneless, skinless chicken breasts, poached and chilled 1 cup (250 mL) seedless green grapes Salt and freshly ground black pepper Baby spinach leaves, washed and spun dry Combine mayonnaise, yogourt, and tarragon in large bowl. Stir to blend. Cut chilled chicken into 3/4 in (2 cm) cubes. Gently fold into mayonnaise mixture along with grapes. Add salt and pepper to taste. Spoon onto a bed of baby spinach leaves and serve with bread crisps. Serves 4. Each serving contains: 97 calories; 12 g protein; 8 g fat (2 g sat. fat, 0 g trans fat); 19 g carbohydrates; 0.6 g fibre; 283 mg sodium Source: " Spring Fling ", alive #330, April 2010

A Greek-inspired pizza. 1 completed recipe whole wheat pizza dough 8 cups (2 L) organic baby spinach 4 cloves garlic, minced 1 to 2 Tbsp (15 to 30 mL) cornmeal 2 Tbsp (30 mL) tapenade or olive spread 4 oz (125 g) goat or sheep milk feta cheese, finely crumbled 3 green onions, finely chopped Preheat oven to 450 F (220 C). If using a pizza stone, place on middle rack and let preheat for 1 hour. If using a regular pizza pan, preheat oven. Heat medium frying pan over medium heat. Add spinach and garlic and let wilt in pan, stirring occasionally. Place colander in the sink, add cooked spinach, and press out any excess liquid. Set aside. Shape and stretch dough into 12 in (30 cm) circle. Sprinkle counter with cornmeal. Place circle of dough on top; press down lightly; shake off excess; and transfer to either baker’s peel or pizza pan. Spread tapenade evenly over pizza shell. Evenly divide cooked spinach over top. Sprinkle with feta cheese and green onions. Slide onto pizza stone, if using. Place stone or pan in oven. Bake for 12 to 15 minutes or until crust is golden brown. Remove from oven. Place on chopping board and cut into equal slices. Serve. Makes 8 slices. One slice contains: 172.5 calories; 7 g protein; 6.62 g total fat (2.35 g sat. fat, 0 g trans fat); 23 g carbohydrates; 4.7 g fibre; 349 mg sodium source: " Homemade and Wholesome Pizza ", alive #329, March 2010

The flavour of nachos on a crust. 1 completed recipe whole wheat pizza dough 1 cup (250 mL) corn kernels, fresh or frozen 1 to 2 Tbsp (15 to 30 mL) cornmeal 3/4 cup (180 mL) low-fat commercial refried beans 1/2 cup (125 mL) salsa, mild, medium, or hot 2 green onions, sliced thinly 4 oz (125 g) Monterey Jack cheese, grated 1/4 cup (60 mL) loosely packed fresh cilantro, leaves only, chopped Preheat oven to 450 F (220 C). If using a pizza stone, place on the middle rack and let preheat for 1 hour. If using a regular pizza pan, preheat oven. In a medium frying pan over medium heat, char corn kernels till slightly blackened. (If using frozen corn, place in a colander and rinse under hot water till thawed. Place on a clean tea towel and lightly dry.) Set aside. Shape and stretch dough into 12 in (30 cm) circle. Sprinkle counter with cornmeal. Place circle of dough on top; press down lightly; shake off excess; and transfer to either baker’s peel or pizza pan. Spread refried beans evenly over pizza shell. Spread salsa over top. Sprinkle with blackened corn and green onion. Sprinkle evenly with cheese. Slide onto pizza stone, if using. Place stone or pan into oven. Bake for 12 to 15 minutes or until crust is golden brown. Remove from oven. Place on chopping board and cut into equal slices. Sprinkle with cilantro. Serve. Makes 8 slices. One slice contains: 213 calories; 9.5 g protein; 6.8 g total fat (3.2 g sat. fat, 0 g trans fat); 30 g carbohydrates; 5.5 g fibre; 394 mg sodium source: " Homemade and Wholesome Pizza ", alive #329, March 2010

If you opt for homemade dough, you can make the sauce while the dough is proofing. For evenings when time is limited, you can use a premade pizza shell. Check the package for organic ingredients and minimal additives. 1 completed recipe whole wheat dough 1 - 19 oz (540 mL) can diced plum tomatoes 1 tsp (5 mL) dried basil 1/2 tsp (2 mL) dried oregano 2 cloves garlic, minced 3 oz (75 g) mozzarella, grated 1 oz (30 g) Asiago cheese, grated Mash tomatoes with potato masher. Place into small saucepan with basil, oregano, and garlic. Bring to boil. Reduce heat to simmer and cook uncovered for 25 to 30 minutes or until reduced to approximately 1 1/2 cups (375 mL). Cool for at least 20 minutes before using. Preheat oven to 450 F (220 C). If using homemade dough, shape and stretch into a 12 in (30 cm) circle and place on baker’s peel. If using ready-made shell, place on pan. Top with 1/4 cup plus 2 Tbsp (90 mL) tomato sauce, mozzarella, and Asiago cheese. Bake for 12 to15 minutes or until crust is golden brown. Remove from oven. Place on chopping board and cut into equal slices. Note: This recipe makes enough sauce for four 12 in (30 cm) pizzas. If making only one pizza, divide the remaining sauce into three separate freezer-proof containers and freeze for up to 3 months. Makes 8 slices. One slice contains: 160 calories; 7.8 g protein; 4.8 g total fat (2 g sat. fat, 0 g trans fat); 23 g carbohydrates; 0 g fibre; 321 mg sodium source: " Homemade and Wholesome Pizza ", alive #329, March 2010

For the best flavour, slightly blacken the grilled eggplant. 1 completed recipe whole wheat pizza dough 1 to 2 Tbsp (15 to 30 mL) cornmeal 1/4 cup (60 mL) bruschetta 1/4 tsp (1 mL) dried basil 1/4 tsp (1 mL) dried oregano 2 cooked, canned artichoke hearts, sliced thinly 6 sun-dried tomatoes packed in oil, sliced thinly 1 small eggplant, sliced thinly, grilled 3 oz (75 g) mozzarella cheese, grated 1 oz (30 g) Asiago cheese, grated Preheat oven to 450 F (220 C). If using a pizza stone, place on the middle rack and let preheat for 1 hour. If using a regular pizza pan, preheat oven. Shape and stretch dough into a 12 in (30 cm) circle. Sprinkle counter with cornmeal. Place circle of dough on top of cornmeal; press down lightly; shake off excess and transfer to either baker’s peel or pizza pan. Spread bruschetta evenly over top. Sprinkle with basil and oregano. Evenly scatter artichoke hearts, sun-dried tomatoes, eggplant, and both cheeses over top. Carefully slide onto pizza stone. If it sticks, use a flipper to loosen an edge and then slide onto stone. Alternately, place pizza onto pan and into oven. Bake for 12 to 15 minutes or until crust is golden brown. Using baker’s peel, slide pizza off the stone or remove pizza pan. Place onto chopping board and cut into equal slices. Tip: Want to reduce your fat intake? Choose low-fat cheese. Makes 8 slices. One slice contains: 210 calories; 8.9 g protein; 6.3 g total fat (2.3 g sat. fat, 0 g trans fat); 29.5 g carbohydrates; 7.3 g fibre; 303 mg sodium source: " Homemade and Wholesome Pizza ", alive #329, March 2010

You need a large food processor for this recipe, which can be doubled if you need extra dough. 1/4 cup (60 mL) warm water 1 Tbsp (15 mL) whole wheat flour 1 package (8 g) or 2 1/4 tsp (11 mL) traditional active dry yeast 1 1/2 cups (375 mL) whole wheat flour 1/2 tsp (2 mL) salt 1/2 cup (125 mL) warm water 1 Tbsp (15 mL) extra-virgin olive oil Up to 1/4 cup (60 mL) additional whole wheat flour (if needed) Using either a mini-whisk or fork, whisk together water, flour, and yeast. Cover and place in a warm place for 5 to10 minutes, or until foamy. Place flour and salt into bowl of the food processor. Pulse three times. When yeast mixture is foamy, stir and pour into flour and salt mixture. Add warm water and oil. Replace lid and pulse several times till dough starts to come together. Process for 1 minute. Add 1 Tbsp (15 mL) flour and pulse for 20 seconds. Add another 1 Tbsp (15 mL) flour and process for 1 minute. The dough will have formed into a ball. If the ball of dough is very sticky, add up to 2 more Tbsp (30 mL) flour and process for 1 minute. Remove dough from food processor and knead on lightly floured counter for about 2 minutes or until the dough looks smooth. Place dough back into bowl of the processor, cover and place in a warm spot. Proof (the baking term meaning to let rise) for 1 1/4 hours. When dough has risen, remove from bowl and stretch into size. Tip: Microwave 1 cup (250 mL) water on high power for 90 seconds. Place dough in the bowl of the food processor, uncovered, into the microwave and close the door. This way, the microwave acts as a mini proofing oven. While the dough is proofing, preheat the pizza stone (see Pizza toys sidebar in main article ). If you aren’t using one, preheat oven to 450 F (220 C) for at least 10 minutes before baking to make sure the oven is really hot. source: " Homemade and Wholesome Pizza ", alive #329, March 2010

1 cup (250 mL) quinoa 2 cups (500 mL) water 1/4 tsp (1 mL) salt 1 cup (250 mL) thin green beans, trimmed 2 Tbsp (30 mL) extra-virgin olive oil 2 tsp (10 mL) freshly squeezed lemon juice 1/2 English cucumber, cut into thin julienne strips 1/2 cup (125 mL) dulse fronds or 1/4 cup (60 mL) dulse flakes 2 green onions, chopped Freshly ground black pepper to taste Carrot curls Drain and rinse quinoa. Cook quinoa in boiling salted water for 15 minutes or until grains are tender but still crunchy. Rinse in cold water. Drain and set aside. Blanch beans in boiling water just until bright green but still crisp. Rinse in cold water. Drain and set aside. Combine oil and lemon juice in large bowl. Whisk to blend. Add quinoa, beans, cucumber, dulse, and green onions. Gently toss together until evenly mixed. Add pepper to taste. Garnish with carrot curls. Each serving contains: 231 calories; 7 g protein; 6 g fat (0.7g sat. fat, 0 g trans fat); 36 g carbohydrates; 4 g fibre; 405 mg sodium source: " Show-Stopping Toppers ", alive #330, April 2010

1 head Bibb lettuce, washed and spun dry 2 unpeeled Anjou pears, cored and thinly sliced 1/4 cup (60 mL) coarsely grated goat Gouda or crumbled goat blue cheese 3 Tbsp (45 mL) extra-virgin olive oil 2 Tbsp (30 mL) pear vinaigrette Salt and freshly ground black pepper to taste 1/4 cup (60 mL) pumpkin seeds, lightly toasted Tear lettuce into bite-size pieces. Divide among 4 salad plates. Add pears and cheese. Whisk oil and vinaigrette, adding salt and pepper to taste. Drizzle over salad. Sprinkle with pumpkin seeds. Serves 4. Each serving contains: 173 calories; 13.2 g protein; 4 g fat (1.5 g sat. fat, 0 g trans fat); 8 g carbohydrates; 0.3 g fibre; 25 mg sodium source: " Show-Stopping Toppers ", alive #330, April 2010

1 Tbsp (15 mL) freshly squeezed lemon juice 2 tsp (10 mL) Dijon mustard 3 Tbsp (45 mL) extra-virgin olive oil Salt and freshly ground black pepper, to taste 1 - 10 oz (300 g) package baby arugula leaves, washed and dried 3/4 cup (180 mL) seedless red grapes, halved 2 oz (60 g) plain goat cheese, crumbled 2 Tbsp (30 mL) capers, rinsed and drained 1/4 cup (60 mL) hemp hearts Combine lemon juice, mustard, oil, and seasonings in bowl. Whisk to blend. Add arugula leaves and gently toss with dressing to coat. Sprinkle with grapes, goat cheese, capers, and hemp hearts. Serves 4. Each serving contains: 185 calories; 4.5 g protein; 16 g fat (5.9 g sat. fat, 0 g trans fat); 4.1 g carbohydrates; 0 g fibre; 233 mg sodium source: " Show-Stopping Toppers ", alive #330, April 2010

This is a hearty sandwich with a kick. The dried fruit and toasty almonds nicely temper the heat from the curry powder. 3 Tbsp (45 mL) low-fat yogourt or mayonnaise 1/2 tsp (2 mL) curry powder 1 1/2 tsp (7 mL) dried cranberries or raisins, chopped 2 buns (split) or 4 slices whole wheat bread 2 Tbsp (30 mL) toasted slivered almonds or green pumpkin seeds 1 cup (250 mL) baby spinach 6 oz (170 g) cooked chicken, sliced or coarsely chopped Stir yogourt with curry and raisins. Spread on both sides of buns or bread. Sprinkle nuts over bottom halves. Pile on spinach, then top with chicken and remaining bun half or bread slice. Serve cold or slightly warm. Makes 2 servings. Each serving contains: 286 calories; 23 g protein; 5 g fat (1 g sat. fat, 0 g trans fat); 37 g carbohydrates; 6 g fibre; 326 mg sodium JUMP-START: Cook an extra chicken breast or leg for dinner, or take a shortcut and pick up roasted chicken pieces at the supermarket. source: " Nutrition in No Time ", alive #329, March 2010

These tiny egg pies puff up like muffins when baking. They are delicious warm or at room temperature and are the perfect size for eating out of your hand. 1 tsp (5 mL) extra-virgin olive oil 5 eggs 1/4 tsp (1 mL) dried tarragon Pinch of salt 2 small baby potatoes or fingerlings, boiled and thinly sliced 1/4 cup (60 ml) frozen peas, thawed 2 Tbsp (30 mL) crumbled goat cheese Generously brush 4 muffin cups with oil. Whisk eggs with tarragon and salt. Pour a little into each muffin cup. Divide potatoes, peas, and cheese among cups, then pour remaining egg mixture over top. Cups will be very full. Bake in preheated 300 F (150 C) oven until eggs are very puffy and set when pan is jiggled; about 30 to 35 minutes. Let stand 5 minutes, then run a knife around inside of each popover and using a spoon, scoop out. Makes 4 servings. Each serving contains: 154 calories; 10 g protein; 9 g fat (3 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 124 mg sodium JUMP-START: Using frozen peas makes for minimal vegetable prep. Boil a few extra potatoes during dinner prep; then bake the egg pies while you eat. source: " Nutrition in No Time ", alive #329, March 2010

This feel-good chicken soup cooks quickly, and with a little help from golden turmeric, it turns a cheery yellow colour. Its flavours mellow over time, so it’s best to let it blend overnight in the fridge. Add a little more broth or water the next day if the orzo has absorbed too much of the soup. 1 lemon 1 Tbsp (15 mL) extra-virgin olive oil 1 yellow or green zucchini, diced 1 yellow pepper, diced 1 tsp (5 mL) turmeric 1/4 tsp (1 mL) caraway seeds 4 cups (1 L) low-sodium chicken broth 1 cup (250 mL) cooked chicken, chopped or coarsely shredded 1/2 cup (125 mL) orzo 1/2 cup (125 mL) fresh cilantro, chopped (optional) Using zester or microplane grater, scrape 1 tsp (5 mL) zest from lemon, then squeeze out 2 Tbsp (30 mL) juice. Coat large saucepan with oil and set over medium heat. Add zucchini, yellow pepper, and lemon zest. Saute until softened (try not to brown), about 5 minutes. Add turmeric and caraway and stir to coat vegetables, then stir in broth, chicken, and lemon juice. Bring to boil, then stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Divide among serving bowls and garnish with cilantro. Makes 6 cups. Each serving contains: 146 calories; 10 g protein; 4 g fat (1 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre, 65 mg sodium JUMP-START: Soups are great ways to use up leftover meat. While this recipe calls for chicken, you can substitute leftover meat such as shredded pork or even flaked halibut or salmon. Put the soup on while you clean up from dinner. source: " Nutrition in No Time ", alive #329, March 2010

Stuffed with nutty brown rice, piquant salsa, and gooey cheese, this tortilla is a meal in itself. 3/4 cup (180 mL) cooked brown rice*, packed 3/4 cup (180 mL) low-sodium cheddar cheese, grated 1/2 cup (125 mL) salsa 1 cup (250 mL) frozen corn, peas, and carrots mixture, thawed 1 Tbsp (15 mL) low-fat mayonnaise or sour cream 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) chili powder 4 - 10 in (25 cm) whole wheat flour tortillas Stir rice with cheese, salsa, vegetables, mayonnaise, cumin, and chili powder. Divide between tortillas and roll up bottom third of tortilla; fold in both ends; then continue to roll to form a log. Wrap in aluminum foil. Reheat in foil wrapping in a hot oven, or unwrap and heat in a microwave or panini press. Serves 4. Each serving contains: 372 calories; 15 g protein; 14 g total fat (6 g sat. fat, 0 g trans fat); 48 g carbohydrates; 5 g fibre; 370 mg sodium *Brown rice has more fibre and nutrients than white rice. Try mixed rice blends; they have an assortment of different varieties (brown, black, and red) and dense, chewy textures and complex flavours. JUMP-START: Cook extra rice at dinner so you’re not starting from scratch. Substitute any leftover vegetables (chopped finely) for the frozen veggies. source: " Nutrition in No Time ", alive #329, March 2010

Loosely based on the original Waldorf salad—celery, walnuts, and apple—but with a few liberties! Tangy vinaigrette replaces the creamy mayo dressing, and vibrant purple beets add nutrients and turn the couscous a rich shade of purple. 1 cup (250 mL) Israeli couscous or instant North African couscous* 1 large or 2 small cooked beets, chopped 3 to 4 Tbsp (45 to 60 mL) of your favourite vinaigrette dressing 1 celery stalk, finely chopped 1/2 apple, skin on, cored and chopped 1/2 cup (125 mL) feta cheese, crumbled 1/3 cup (80 mL) toasted walnuts, chopped Handful of mint leaves, chopped (optional) Prepare couscous according to package directions. While still warm, stir in beets and 3 Tbsp (45 mL) vinaigrette. Let cool to room temperature, then stir in celery, apple, feta, walnuts, and mint. Taste and add remaining vinaigrette, if needed. Overnight refrigeration will deepen the colour and flavour. Makes 4 cups. Each serving contains: 310 calories; 10 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 44 g carbohydrates, 4 g fibre; 276 mg sodium *Israeli or pearl couscous is much larger than tiny, granular North African couscous. The pearl variety is toasted instead of steamed, giving it a nutty flavour. It also has a heartier and chewier texture. Because of its density, it absorbs more liquid than North African couscous, so it may need extra dressing for best flavour. Protein boost: Stir in a can of heart-healthy wild red Pacific sockeye salmon, or leftover cooked chopped chicken, turkey, or ham. JUMP-START: Roast or boil extra beets for dinner to use for this recipe. Dress the salad with store-bought vinaigrette if you don’t have time to make your own. source: " Nutrition in No Time ", alive #329, March 2010