Food

This flavourful condiment contains a piquant trio of herbs: mint, parsley, and basil. Dish it up with grilled meats or fish, or use to dress grilled vegetables. 1 cup (250 mL) basil leaves 1 cup (250 mL) flat parsley leaves 1/2 cup (125 mL) mint leaves 1 to 2 anchovy filets, finely chopped (optional) 1 to 2 cloves garlic, minced 1/2 jalapeno, seeded and minced (optional) 3/4 cup (180 mL) extra-virgin olive oil Sea salt, to taste Finely chop basil, parsley, and mint. Place in bowl and add anchovies, garlic, and jalapeno. While mixing, drizzle in oil. Let stand 15 to 25 minutes to blend flavours. Taste and season with salt. Makes 1 1/2 cups (350 mL). Each serving (1 Tbsp/15 mL) contains: 64 calories; 0 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0 g fibre; 2 mg sodium Source: " Grow, cook, heal ", alive #346, August 2011

Lemon-Lime Iced Green Tea Lemon and lime combine to give this iced green tea a thirst-quenching citrus twist. 6 cups (1.5 L) water 4 bags green tea 1/2 cup (125 mL) freshly squeezed lemon juice 1/4 cup (60 mL) freshly squeezed lime juice Lemon and lime slices to garnish In large pot, bring water to a boil. Remove from heat and let water cool for 5 minutes. Add tea bags. Cover pot and let tea steep for approximately 15 minutes. Remove tea bags and let tea cool to room temperature. Transfer tea to pitcher and stir in lemon and lime juice. Chill in refrigerator or serve over ice. Garnish with lemon slices if desired. Serves 4. Each serving contains: 15 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 5 g carbohydrates; 0 g fibre; 11 mg sodium Classic Iced Tea Up the disease-preventing ability of this typically sweet drink by replacing white sugar with bacteria-fighting organic honey. 6 cups (1.5 L) water 4 bags black tea (such as orange pekoe or Darjeeling) 1/4 cup (60 mL) raw honey Lemon slices to garnish In large pot, bring water to a boil. Remove from heat and add tea bags. Cover pot. Let tea steep approximately 15 minutes. Remove tea bags and immediately stir in honey. Let tea cool to room temperature. Transfer to pitcher and chill in refrigerator or serve over ice. Garnish with lemon slices if desired. Serves 4. Each serving contains: 68 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 19 g carbohydrates; 0 g fibre; 12 mg sodium Cool Peppermint Iced Tea Always delicious peppermint is even more refreshing when served chilled. 6 cups (1.5 L) water 1/2 cup (125 mL) dried peppermint leaves or 4 bags peppermint tea 1/2 cup (125 mL) raw honey In large pot, bring water to a boil. Remove from heat and add peppermint leaves or tea bags. Cover pot and let tea steep for approximately 30 minutes. Strain tea into another pot or heatproof bowl, pressing the leaves to get all the liquid out. While water is still hot, stir in honey. Let tea cool and transfer to pitcher. Chill in refrigerator or serve over ice. Serves 4. Each serving contains: 132 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 36 g carbohydrates; 0 g fibre; 5 mg sodium source: " Iced Tea ", alive #345, July 2011

Try this spicy take on the Indian classic for an exotic iced tea blend  perfect for company. 5 cups (1.5 L) water 4 bags black tea (such as orange pekoe or  Darjeeling) 1/3 cup (80 mL) raw honey 1 stick cinnamon 2 slices  ginger 2 cloves 2 cardamom pods, bruised 1/4 tsp (1 mL) aniseed 1  cup (250 mL) water In large pot, bring water to a boil. Remove from heat and add tea bags. Cover  pot. Let tea steep approximately 4 minutes. Remove tea bags. In separate saucepan, bring remaining ingredients to a boil. Reduce heat to a  simmer for 5 minutes. Add spice mixture to tea and let cool to room temperature. Refrigerate for at  least 2 hours. Strain tea through cheesecloth into pitcher before serving. Serves 4. Each serving contains: 89 calories; 0 g protein; 0 g total fat (0 g sat. fat,  0 g trans fat); 24 g carbohydrates; 0 g fibre; 12 mg sodium source: " Iced Tea ", alive #345, July 2011

This creamy green drink packed with antioxidants only tastes like dessert. 1 heaping tsp (5 mL) green matcha powder 1/4 cup (60 mL) nearly boiling  water 3/4 cup (180 mL) steamed skim milk or milk alternative 1 tsp (5 mL)  raw honey (optional) In medium bowl, whisk matcha powder with water until all lumps have been  dissolved. Whisk in steamed milk and honey (if using). Pour over ice cubes and enjoy immediately. Serves 1. Each serving contains: 92 calories; 6 g protein; 0 g total fat (0 g sat. fat,  0 g trans fat); 16 g carbohydrates; 0 g fibre; 97 mg sodium source: " Iced Tea ", alive #345, July 2011

This tasty iced tea smoothie makes an excellent afternoon snack. Give this  smoothie an additional boost of antioxidants by adding a teaspoon of  flavonoid-rich matcha powder. 1 cup (250 mL) water 1 bag green tea 1/2 cup (125 mL) strawberries,  fresh or thawed 1/2 banana Boil water. Remove from heat and cool for 5 minutes. Add tea bag and steep,  covered, approximately 15 minutes. Let tea cool to room temperature and then  chill in refrigerator. Place strawberries, banana, and chilled green tea in blender and blend until  smooth. Pour into glass and enjoy immediately. Serves 1. Each serving contains: 79 calories; 0 g protein; 0 g total fat (0 g sat. fat,  0 g trans fat); 20 g carbohydrates; 3 g fibre; 8 mg sodium source: " Iced Tea ", alive #345, July 2011

3/4 cup (180 mL) frozen, unsweetened acai purée, thawed 6 Tbsp (90 mL) agave nectar, divided 3/4 cup (180 mL) light coconut milk 2 Tbsp (30 mL) lime juice In small bowl, whisk together thawed acai purée with 3 Tbsp (45 mL) agave nectar. Set aside. In another bowl, whisk together coconut milk, lime juice, and 3 Tbsp (45 mL) agave nectar. Set aside. Starting with acai mixture, divide half of the mixture among 8 - 1/4 cup (60 mL) popsicle moulds or paper cups. Freeze until almost firm, about 35 minutes. Place a popsicle stick into each mould. Freeze until firm, about another 15 minutes. Divide half the coconut mixture among the moulds, carefully pouring over acai layer. Freeze until firm, about 40 minutes. Divide remaining acai mixture among popsicle moulds and freeze until firm, about 40 minutes. Finish by dividing remaining coconut mixture among the moulds and freeze for 1 hour or overnight. To serve, unmould and enjoy. Serves 8. Each serving contains: 65 calories; 0 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 0 g fibre; 4 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

Topping 1/4 cup (60 mL) light brown sugar, turbinado, or sucanat 1 - 15 oz (425 g) can pineapple slices in unsweetened juice, drained (reserve 1/4 cup/60 mL juice) Cake 1 cup (250 mL) cooked white quinoa 2 free-range eggs, separated into yolks and whites 1/3 cup (80 mL) light brown sugar or sucanat 1/2 cup (125 mL) plain, low-fat yogourt 1/3 cup (80 mL) unsweetened applesauce 1 tsp (5 mL) pure vanilla extract 3/4 cup (180 mL) whole wheat pastry flour 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) ground nutmeg 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt Preheat oven to 350 F (180 C). To prepare topping: stir together sugar and reserved pineapple juice in small saucepan over high heat. Boil until mixture is thick and syrupy, about 3 minutes. Lightly grease 8 x 8 x 2 in (2 L) baking pan with vegetable oil. Pour boiled syrup into the bottom of pan and artfully top syrup with pineapple slices. Set aside. In food processor, process cooked quinoa, egg yolks, sugar, yogourt, applesauce, and vanilla extract until very smooth, about 2 minutes. In large bowl, whisk together whole wheat pastry flour, cinnamon, nutmeg, baking powder, baking soda, and salt. In another large bowl, beat egg whites until stiff peaks form. Add quinoa mixture to flour mixture and stir together until no flour streaks remain. With spatula, gently fold egg whites into quinoa batter until just incorporated. Gently spoon cake batter over pineapple. Bake in centre of oven until puffed and golden, and a wooden skewer inserted in the cake’s centre comes out clean, about 35 to 40 minutes. Allow cake to cool for 10 minutes in cake pan before running a thin knife around the edges and inverting the cake onto a serving plate. Serves 9. Each serving contains: 113 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 21 g carbohydrates; 2 g fibre; 227 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

2 Tbsp (30 mL) lime juice 2 Tbsp (30 mL) agave nectar 1 Tbsp (15 mL) fish sauce 1/4 tsp (1 mL) cayenne 1 lb (450 g) boneless, skinless chicken breasts, cut into 1/2 in (1 cm) cubes 2 fresh lemongrass stalks, inner white part only 2 Tbsp (30 mL) extra-virgin coconut oil 2 shallots, finely sliced 3 cloves garlic, thinly sliced 1 Tommy Atkins mango or 2 Ataulfo mangoes, peeled and cut into large dice 1/3 cup (80 mL) Thai basil leaves, torn 6 large butter lettuce leaves 1/3 cup (80 mL) red-skinned peanuts, coarsely chopped 1 green onion, thinly sliced In medium bowl, whisk together lime juice, agave nectar, fish sauce, and cayenne. Add chicken cubes and stir to coat with marinade. Allow to marinate for 30 minutes. Bruise lemongrass and then mince very finely. In large sauté pan or wok, heat coconut oil over high heat. Add shallots and garlic and sauté until fragrant, about 1 minute. Add lemongrass and chicken with marinade and stir-fry until chicken is cooked through and sauce is thickened. If sauce is getting too thick, add a little water to thin. Remove sauté pan from heat and stir in mangoes and basil. To serve, divide chicken mixture among butter lettuce leaves and sprinkle with peanuts and green onion. Serves 6. Each serving contains: 271 calories; 26 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 13 g carbohydrates; 2 g fibre; 283 mg sodium Local option In lieu of mango, swap in 1 1/2 cups (350 mL) fresh, tart raspberries. Source: " Taste of the Tropics ", alive #345, July 2011

Squid Salad 1 lb (450 g) cleaned squid, including tentacles 2 Tbsp (30 mL) extra-virgin olive oil 1 clove garlic, minced 1 fresh bird’s eye chili, finely chopped 1/2 tsp (2 mL) freshly grated ginger 1 Lebanese cucumber, cut into 1/4 in (0.5 cm) half-moon pieces 2 medium carrots, julienned 1/3 cup (80 mL) fresh cilantro leaves 1/4 cup (60 mL) fresh mint leaves, torn 1 green onion, thinly sliced Passion Fruit Dressing 4 passion fruit or 1/3 cup (80 mL) passion fruit purée 1 tsp (5 mL) Dijon mustard 2 Tbsp (30 mL) lime juice 1 Tbsp (15 mL) agave nectar 1/2 tsp (2 mL) salt To prepare squid, cut each squid body along one side to open flat. With sharp knife, lightly score one side of the squid in a criss-cross pattern, being careful not to cut all the way through. In large bowl, whisk together olive oil, garlic, chili, ginger, and a pinch of salt. Add prepared squid bodies and tentacles and allow to marinate in refrigerator for at least 25 minutes or up to 2 hours. Meanwhile, make passion fruit dressing by cutting each passion fruit in half and scooping out pulp into bowl. Add remaining dressing ingredients to bowl and whisk to combine. Set aside until ready to use. When ready to assemble salad, in large bowl, toss together cucumber, carrot, cilantro leaves, mint leaves, and green onion. Preheat grill or grill pan over high heat. Grill squid, turning once, until opaque and slightly golden. Keep a close eye on squid—it will only take 1 to 2 minutes. Remove squid to a clean plate. To assemble salad, divide cucumber mixture among 4 plates. Top with squid and drizzle passion fruit dressing over each salad. Serves 4. Each serving contains: 184 calories; 19 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 14 g carbohydrates; 2 g fibre; 288 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

Smoked salmon gives these crepes a healthy dose of heart-friendly omega-3  fats. Batter 1 cup (250 mL) whole wheat pastry flour 2  large free-range eggs 1 cup (250 mL) low-fat milk or unflavoured milk  alternative 1/2 cup (125 mL) water 2 Tbsp (30 mL) extra-virgin olive  oil 2 Tbsp (30 mL) fresh sage, chopped 1/4 tsp (1 mL) salt Sauce 1 cup (250 mL) plain, low-fat yogourt 1 tsp (5  mL) curry powder Juice of 1/2 lime Filling 1 Tbsp (15 mL) extra-virgin olive oil 5 cups  (1.25 L) cremini mushrooms, sliced 1 tsp (5 mL) dried thyme Salt and  pepper, to taste 1/3 cup (80 mL) dry white wine 2 Tbsp (30 mL)  capers 1/3 lb (150 g) smoked wild salmon Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In bowl, whisk together yogourt, curry powder, and lime juice. Set aside. Prepare crepes according to basic crepe instructions (see page 72). Keep warm  in the oven at 200 F (93 C). In same skillet, heat 1 Tbsp (15 mL) oil over medium heat. Add mushrooms,  thyme, salt, and pepper to skillet and cook for 5 minutes, or until mushrooms  have softened considerably. Pour in wine and cook until wine has reduced, about  2 minutes. Remove from heat and mix in capers. Divide smoked salmon among crepes, top with mushroom mixture, and roll.  Garnish each crepe with yogourt sauce. Makes 8 crepes. Each crepe contains: 189 calories; 11 g protein; 8 g total fat (2 g sat. fat,  0 g trans fat); 17 g carbohydrates; 2 g fibre; 339 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Making luscious ganache with cashews instead of cream greatly cuts back on  saturated fat in these gluten-free dessert or brunch crepes. In-season sliced  plums or nectarines can be used in place of peaches. Batter 1 cup (250 mL) buckwheat flour 2 Tbsp (30 mL)  cocoa powder 3 Tbsp (45 mL) sucanat or unprocessed sugar 1 cup (250 mL)  low-fat milk or unflavoured milk alternative 1/2 cup (125 mL) water 2  large free-range eggs 1 tsp (5 mL) cinnamon Filling 2 peaches, thinly sliced Ganache 1/2 cup (125 mL) unsalted cashews 4 oz (115 g)  dark chocolate, chopped 2 Tbsp (30 mL) maple syrup or agave syrup Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. Place cashews in bowl and soak for at least 1 hour. Drain cashews and place  in blender along with just enough water to cover them. Blend until smooth. Place cashew cream in small pot along with chocolate and maple syrup. Heat  over medium heat until chocolate melts, stirring often. If sauce is too thick, stir in additional syrup. Set aside. Prepare crepes according to basic crepe instructions. Divide peaches among crepes and spread  some of the ganache over the peaches. Use the pocket-fold or fold-over method to  close, and drizzle additional ganache over each crepe. Makes 8 crepes. Each crepe contains: 258 calories; 8 g protein; 12 g total fat (5 g sat. fat,  0 g trans fat); 33 g carbohydrates; 5 g fibre; 38 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

This highly flavourful crepe works well with any number of seasonal  vegetables. Batter 1 cup (250 mL) whole wheat pastry flour 1 cup  (250 mL) low-fat milk or unflavoured milk alternative 1/2 cup (125 mL)  water 2 large free-range eggs 2 Tbsp (30 mL) extra-virgin olive oil 1/2  tsp (2 mL) salt Sauce 1 cup (250 mL) cilantro 1/2 cup (125 mL) fresh  mint 1 clove garlic 1/3 cup (80 mL) extra-virgin olive oil 1 Tbsp (15  mL) red wine vinegar Filling 2 tsp (10 mL) extra-virgin olive oil 1 medium  zucchini, diced 1 large red bell pepper, sliced thinly 1 cup (250 mL) corn  kernels (about 1 large ear) Salt and pepper, to taste 4 cups (1 L) baby  spinach 1/2 cup (125 mL) reduced-fat mozzarella cheese, grated Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In food processor, mince cilantro, mint, and garlic. With machine running,  pour oil and vinegar in the top tube and process until well combined. Set aside. Prepare crepes according to basic crepe instructions. Keep warm  in the oven at 200 F (93 C). In skillet, heat 2 tsp (10 mL) oil over medium heat. Cook zucchini, bell  pepper, corn, salt, and pepper until vegetables have softened, about 5 minutes.  Stir in spinach and cook an additional 1 minute, or until wilted. Place vegetables on crepes, top with cheese, and roll. Garnish each rolled  crepe with herb sauce. Makes 8 crepes. Each crepe contains: 204 calories; 8 g protein; 11 g total fat (2 g sat. fat,  0 g trans fat); 21 g carbohydrates; 4 g fibre; 242 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Most people think preparing crepes is a high-flying kitchen feat. But there’s no need to be intimidated—the process is surprisingly easy. With a little practice of the pour-tilt-swirl motion, you will find it takes no time at all to prepare a batch of  goodness. Using this basic crepe recipe, follow these simple steps for success. 1 cup (250 mL) whole wheat pastry flour* 2 large free-range eggs, lightly  beaten 1 cup (250 mL) low-fat milk or unflavoured milk alternative 1/2 cup  (125 mL) water 1/4 tsp (1 mL) salt 2 Tbsp (30 mL) extra-virgin olive oil *If you can’t find whole wheat pastry flour, substitute half whole wheat  flour and half all-purpose flour. Step 1: In mixing bowl or blender, whisk or blend together all  ingredients until smooth with no lumps. Cover and refrigerate for at least 1  hour or up to 24 hours. The batter should be the consistency of heavy cream.  Thin with more milk if necessary. Step 2: Lightly grease an 8 to 10 in (20 to 25 cm) skillet with  paper towel dipped in vegetable oil; heat over medium heat until a drop of water  sizzles on the surface. Pour in about 1/4 cup (60 mL) batter for an 8 in skillet  or 1/3 cup (80 mL) batter for a 10 in skillet onto one side of the pan. Quickly lift skillet off the burner, then tilt and swirl pan so batter covers  the bottom. Don’t fret if the crepe does not completely cover the pan or is not  perfectly round. Place pan back on heat and cook for about 2 minutes until edges begin to turn  golden brown, the centre has dried, and the crepe blisters on the  bottom. Step 3: Loosen with a thin spatula, flip and cook the other side  briefly, about 20 to 30 seconds. Often the first crepe turns out less than  perfect—adjust the batter thickness or pan heat if needed. Step 4: Slide crepe out of skillet and repeat with remaining  batter. (Coat pan with butter or oil as needed, about every third crepe.)  Fillings should be placed on the side of the crepe that cooked against the  skillet the longest. Makes 8 crepes. source: " Sweet & Savoury Crepes ", alive #345, July 2011

Serve these sweet-kissed crepes for a weekend breakfast or as a dessert. For  dessert, these are even better with a scoop of vanilla ice cream or frozen  yogourt. Batter 1 cup (250 mL) whole wheat pastry flour 3/4  cup (180 mL) yellow cornmeal 2 large free-range eggs, lightly beaten 1 3/4  cup (430 mL) low-fat milk or unflavoured milk alternative 1/2 cup (125 mL)  water 1/4 cup (60 mL) sucanat or unprocessed sugar 2 Tbsp (30 mL) butter,  melted, or extra-virgin olive oil 2 Tbsp (30 mL) lemon zest 1/4 tsp (1 mL)  salt Filling 3 cups (750 mL) blueberries 1/2 cup (125 mL)  maple syrup 3/4 tsp (4 mL) cinnamon Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In medium saucepan, bring blueberries, maple syrup, and cinnamon to a boil.  Reduce heat and simmer for 10 to 15 minutes, or until blueberries begin to break  down. Prepare crepes according to basic crepe instructions. Use the fold-over method to plate  them, and top each with additional maple blueberry sauce. Makes 10 crepes. Each crepe contains: 231 calories; 6 g protein; 4 g total fat (1 g sat. fat,  0 g trans fat); 45 g carbohydrates; 3 g fibre; 94 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Beets and dandelions brighten up this summer salad. Dressing 1/4 cup (60 mL) extra-virgin olive oil 1 1/2 Tbsp (22 mL) balsamic vinegar 1 tsp (5 mL) unrefined sugar Juice of 1/2 lemon Juice of 1 clementine or mandarin orange 1/2 tsp (2 mL) ground black pepper Dash of sea salt Mix ingredients and whisk until combined. Salad 4 beets 3 cups (750 mL) dandelion greens 2 cups (500 mL) arugula 1 clove garlic 1/2 cup (125 mL) blueberries 6 oz (170 g) soft goat cheese, cut into 1/4 in (0.64 cm) pieces 1/2 cup (125 mL) pine nuts Place scrubbed beets in baking pan, half covered with water; cook covered 1 to 1 1/4 hours at 425 F (220 C). Cool, peel, and cut into 1/2 in (1.25 cm) pieces. Break off tough lower stems of dandelions. Wash dandelions and arugula twice in cold water, dry thoroughly, and tear leaves into pieces. Rub salad bowl with crushed garlic clove; add leaves and toss. Add beets, blueberries, goat cheese, and dressing. Toss, sprinkle with pine nuts, and serve immediately. Serves 6. Each serving contains: 279 calories; 8 g protein; 23 g fat (6 g sat. fat, 0 g trans fat); 13 g carbohydrates; 3 g fibre; 169 mg sodium source: " Dandelions Add Zing ", alive #344, June 2011

4 cups (1 L) baked sweet potatoes, cooled and cubed 1 tart apple, diced 2  Tbsp (30 mL) green onion, chopped 1/2 cup (125 mL) raisins 1/4 cup (60 mL)  pistachios, chopped, toasted 3 Tbsp (45 mL) light mayonnaise 3/4 cup (180  mL) plain low-fat yogourt 1/4 cup (60 mL) apple juice 1/2 tsp (2 mL)  salt 1/4 tsp (1 mL) black pepper 1 heaping Tbsp (15 mL) curry powder In small bowl, combine sweet potatoes, apple, onion, raisins, and  pistachios. In measuring cup, mix together mayonnaise, yogourt, juice, and spices. Add to  sweet potato mixture and stir until well combined. Serve over lettuce leaves. Serves 6. Each serving contains: 246 calories; 5 g protein; 6 g total fat (1 g sat.  fat, 0 g trans fat); 47 g carbohydrates; 500 mg sodium Source: " P-nuts! Get Your P-nuts! ", alive #344, June 2011

8 cups (2 L) organic greens 1 mango, peeled and chopped 1 red pepper, chopped 2 scallions, chopped 8 cooked chicken breast halves, sliced 2 Tbsp (30 mL) broth (chicken or vegetable) 1/4 cup (60 mL) lime juice 1 Tbsp (15 mL) honey 2 cloves garlic, minced 1 tsp (5 mL) Dijon mustard 3 Tbsp (45 mL) extra-virgin olive oil Salt and pepper to taste 1/4 cup (60 mL) chopped pecans In small bowl, combine greens, mango, red pepper, scallions, and chicken. In measuring cup, whisk together broth, lime juice, honey, garlic, and mustard. Add olive oil slowly and whisk until blended. Season to taste with salt and pepper. Pour over salad and toss until well combined. Top with chopped pecans. Serves 8. Each serving contains: 253 calories; 28 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 93 mg sodium Source: " P-nuts! Get Your P-nuts! ", alive #344, June 2011

So simple to make, you’ll wonder why you ever paid so much for store-bought granola. Whip this recipe up on a Sunday afternoon and store in an airtight container for up to three weeks. 2 cups (250 mL) rolled oats 1 1/4 cups (310 mL) pecans or walnuts (or a combination) 1/3 cup (80 mL) ground flaxseed 1 cup (250 mL) dried apples, chopped 1 cup (250 mL) apple juice 1/2 cup (125 mL) unsweetened applesauce 3/4 cup (180 mL) brown rice syrup 2 Tbsp (30 mL) coconut oil 1 Tbsp (15 mL) ground cinnamon 1 Tbsp (15 mL) vanilla extract Preheat oven to 350 F (180 C). In large bowl, combine oats, nuts, and flaxseed. Toss until oat mixture is coated. Spoon mixture onto cookie sheet and bake for 10 minutes. Remove from oven and set aside to cool. Reduce heat to 250 F (120 C). In medium saucepan on medium-high heat, combine chopped apple, apple juice, applesauce, brown rice syrup, coconut oil, and cinnamon. Bring to boil then reduce mixture to simmer for 15 minutes. Remove from heat; stir in vanilla. In large bowl, combine wet ingredients with oat mixture and toss to coat. Transfer to cookie sheet and bake for an additional 40 minutes or until mixture  is lightly browned, stirring every 10 minutes. Source: " Meals on the Run ", alive #344, June 2011

Once you’ve tried this, you’ll never want another drive-thru breakfast—and you’ll be experimenting with your own nutritious combinations. 1 cup (250 mL) almond milk 1/2 banana Handful of spinach or kale 1/2  cup (125 mL) frozen or fresh berries 1 tsp (5 mL) flaxseed oil Combine almond milk with banana, berries, and flaxseed oil. Blend until smooth. Source: " Meals on the Run ", alive #344, June 2011

This is a delicious, nutrient-rich meal that doesn’t even require venturing out of the bulk and produce sections of the supermarket. 1 cup (250 mL) cooked quinoa (found dried in the bulk aisle) 1/4 cup (60  mL) dried cranberries 1/4 cup (60 mL) toasted almonds 1/3 English  cucumber, peeled, seeded, and chopped 1 Tbsp (15 mL) extra-virgin olive  oil Juice of 1/2 lemon Mix cooked quinoa with cranberries, almonds, and cucumber. Toss with olive oil and lemon juice. Source: " Meals on the Run ", alive #344, June 2011

You may substitute raw grated or roasted beets—feel free to experiment. Be  aware that handling beets will stain your skin; you may want to wear gloves when  preparing. Salad 2 or 3 beets, different colours if you like, peeled and  quartered 2 cups (500 mL) mixed baby greens 1/2 cup (125 mL) goat chèvre  or feta cheese Mint or cilantro to garnish Vinaigrette 2 shallots, minced 1 1/2 Tbsp (23 mL) balsamic  vinegar or lemon juice 1/4 cup (60 mL) extra-virgin olive oil 1/2 tsp (2  mL) raw sugar (optional) Salt and freshly ground black pepper to taste Steam beets until tender, about 15 minutes. While beets are cooking, whisk  together ingredients for the vinaigrette in small bowl and crumble cheese. Toss greens with half of the vinaigrette, and put a handful of greens on each  of 4 plates. When beets are done, allow to cool, peel, then cut into small  chunks and toss with remaining dressing. Arrange beets on top of greens,  sprinkle with goat cheese, and garnish with mint or cilantro leaves, if  desired. Serves 4. Each serving contains: 209 calories; 5 g protein; 19 g total fat (6 g sat.  fat, 0 g trans fat); 6 g carbohydrates; 1 g fibre; 142 mg sodium Did you know? Like spinach and chard, the beet is a member of the amaranth  family ( Amaranthaceae-Chenopodiaceae ). Its ancestor is the wild beet,  or sea beet, which dates all the way back to prehistoric times. Originally eaten  for its leafy green tops, the roots were cultivated by the ancient Romans. By  the 16th century they had become popular not only as livestock fodder, but also  in family kitchens throughout northern Europe. from " Unbeatable Beets ", alive #344, June 2011

The easiest and most popular dessert to take on a picnic is the ever-portable cookie. And what makes a cookie perfect? Chocolate chips, of course. 1/4 cup (60 mL) unsalted butter, at room temperature 2 Tbsp (30 mL) organic canola oil 1/2 cup (125 mL) organic cane sugar 1/4 cup plus 2 tbsp (90 mL) dark brown sugar, packed 1 large free range egg 1/2 tsp (2 mL) pure vanilla extract 1 cup (250 mL) whole grain cereal flakes 3/4 cup (180 mL) stone-ground whole wheat flour 3/4 cup (180 mL) large flake oats 2 Tbsp (30 mL) ground flaxseed 2 tsp (10 mL) cinnamon 1/4 tsp (1 mL) baking powder 1/4 tsp (1 mL) baking soda 1/4 cup (60 mL) unsweetened flaked coconut 1/4 cup (60 mL) dark chocolate chips Set rack in your oven to the middle. Preheat oven to 375 F (190 C). Line cookie sheet with parchment paper or grease lightly with oil. In large bowl, beat butter until fluffy. Beat in canola oil 1 Tbsp (15 mL) at a time until it is well incorporated and butter/oil mixture is fluffy. Add both sugars and beat until fluffy. Add egg and vanilla extract and beat until fluffy. In medium bowl, mix together cereal flakes, flour, oats, flaxseed, cinnamon, baking powder, and baking soda. Stir in coconut and chocolate chips. Add to butter/sugar mixture. Beat in until cereal flakes are well distributed. If you are using an electric mixer, start off on low and then when incorporated turn up to high. Drop by heaping tablepoonfuls onto the prepared pan. Lightly press down to flatten. Bake for 12 to 14 minutes, or until golden brown around the edges. The longer you bake them, the crispier they will get. Let cool slightly on cookie sheet and then remove to cooling rack; store in airtight container for up to 1 week, or freeze for up to 3 months. Makes 30 cookies. One cookie contains: 90 calories; 1 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 1 g fibre; 19 mg sodium Tip: These cookies are so delicious, you’ll find them irresistable. But watch your intake of this sweet treat or you’ll quickly overdo it. Source: " Picnics & Potlucks ", alive #344, June 2011

Commercial iced tea is loaded with sugar and isn’t a great source of antioxidants. Homemade is a much healthier choice. This homemade version isn’t too sweet, so you can either adjust the amount of honey or your taste buds! 6 regular black tea bags 4 cups (1 L) cold water 1/4 cup (60 mL) honey 1/4 cup plus 2 Tbsp (90 mL) 100% pure blackcurrant juice (not from concentrate) Fresh mint leaves, washed and patted dry The night before the picnic: boil water. In large teapot, add tea bags, pour boiled water over top, and let steep for at least 5 to 10 minutes. (I prefer a stronger tea flavour for this drink, so I let the tea steep for 10 minutes.) When tea is at your preferred strength, remove bags. (Use the leftover bags in your garden as compost.) Pour tea into large measuring cup that will hold at least 5 cups(1.25 L) hot liquid. Add honey, and stir until dissolved. Add blackcurrant juice, and store covered in the fridge. The day of the picnic: pour iced tea into thermos. Pack a container of ice cubes. To serve: Add ice to glasses and pour in tea; garnish with fresh mint leaves. Makes 4 cups (1 L). One cup (250 mL) contains: 75 calories; 20 g carbohydrates; 1 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011

This family-friendly oven-baked chicken is easy to make and can be cooked and stored in your fridge for up to two days before the picnic. 1 cup (250 mL) whole grain cereal flakes 1 Tbsp (15 mL) paprika 1 Tbsp (15 mL) cracked black pepper 1 tsp (5 mL) onion powder 1 tsp (5 mL) dry mustard 1 tsp (5 mL) cumin 1/4 tsp (1 mL) cayenne pepper 1/4 cup (60 mL) plain low-fat yogourt 1 tbsp (15 mL) skim milk 4 free-range bone-in chicken thighs or drumsticks The night before the picnic: preheat oven to 400 C (200 F). Line a rimmed baking sheet with parchment paper. Place cereal flakes into food processor or blender. Pulse until crushed. (Or crush with potato masher, or place flakes in clean plastic bag and roll with a rolling pin.) Add paprika, pepper, onion powder, dry mustard, cumin, and cayenne; pulse until spices have been well incorporated. Place crumb mixture in shallow-rimmed dish or medium bowl. In separate medium bowl, whisk together yogourt and milk. Wash your hands. Remove skin from chicken thighs and discard. Wash hands. Brush both sides of 1 thigh with yogourt mixture using pastry brush. Then place it into crumb mixture and press down firmly to coat. Turn to coat the other side and place on prepared baking sheet. Repeat with remaining chicken thighs. Roast for 45 to 55 minutes, or until the internal temperature of chicken is 165 F (74 C). Remove from oven and let cool. Remove from pan and place in resealable container and store in fridge for up to 2 days. The day of the picnic: pack container of chicken into insulated cooler bag with a large cold source on top of container. Don’t bring it out until serving time, and stow leftovers immediately back in cooler bag with cold source after serving. Makes 4 servings. One serving (1 thigh) contains: 258 calories; 28 g protein; 11 g total fat (3.2 g sat fat, 0 g trans fat); 8.9 g carbohydrates; 2.8 g fibre; 123 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011