Food

For the vegetarians at the picnic! 2 Tbsp (30 mL) apple cider vinegar 1 Tbsp (15 mL) extra-virgin olive oil 3 cloves garlic, minced 2 Tbsp (30 mL) sun-dried tomatoes in oil 1 - 19 oz (540 mL) can mixed beans, drained and rinsed 2 stalks celery, diced 1 cup (250 mL) grape tomatoes, cut in half 1 large orange pepper, diced 1/2 cup (125 mL) green onions or chives, finely sliced 1/2 cup (125 mL) fresh parsley, chopped Cracked black pepper to taste The night before the picnic: whisk apple cider vinegar and oil together in small bowl. Add garlic. Place sun-dried tomatoes on paper towel to absorb any excess oil. Chop finely. Set aside. In large bowl, toss together beans, celery, grape tomatoes, orange pepper, green onions or chives, and parsley. Add sun-dried tomatoes. Pour dressing over top and toss well. Store in fridge overnight and pack in insulated cooler the day of the picnic. Makes 4 - 1 1/4 cup (310 mL) servings. One serving contains: 223 calories; 11 g protein; 6.1 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates; 10 g fibre; 306 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011

A yummy flashback to the 1950s. 4 free-range eggs 2 Tbsp (30 mL) low-fat mayonnaise 1 Tbsp (15 mL) plain low-fat yogourt 1 Tbsp (15 mL) red onion or fresh chives, minced 2 tsp (10 mL) capers, rinsed and minced 1/4 tsp (1 mL) freshly cracked pepper Sprinkle of paprika Tip: Eggs that have been in your fridge for about a week are the best eggs to hard-cook, and easier to peel too. Store hard-cooked eggs in the fridge for up to seven days. Place eggs in medium pot; cover with cold water and bring to a boil. Once water is boiling, cover pot, remove from heat, and let sit for 18 to 20 minutes. Drain water and run cold water over eggs to cool them. The night before the picnic, peel eggs. Rinse under cold water to make sure there isn’t a speck of shell left. Pat dry. Cut into halves. Remove yolk by gently popping it out. Place yolks in bowl and mash gently with a fork. Stir in mayonnaise, yogourt, onion or chives, capers, and pepper. Scoop out about 1/8 of the mixture and spoon into halved egg whites. Sprinkle with paprika. Place snugly in container with tight-fitting lid so eggs won’t slide around in transit. Store in fridge overnight and pack into an insulated cooler the day of the picnic. Makes 8 halves. Two halves contain: 94 calories; 6 g protein; 7 g total fat (1.6 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 116 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011

The size and meaty texture of the portobello cap make it a perfect substitute for a beef burger. 1/4 cup (60 mL) extra-virgin olive oil 2 cloves garlic, peeled and minced 4 large portobello mushrooms, stems removed 4 whole wheat hamburger buns 1 cup (250 mL) baby spinach 1 small tomato, sliced 1 small avocado, sliced Mix garlic and oil together in small bowl. Brush each portobello cap with oil and garlic mixture. Grill mushroom caps over medium heat until just tender. Place 1 mushroom cap on 1/2 of each bun. Top the 4 caps with even amounts of spinach, tomato, and avocado. Drizzle any leftover oil on top of veggies and place remaining 1/2 of each bun on top. Serves 4. Each serving contains: 343 calories; 8 g protein; 24 g total fat (4 g sat. fat, 0 g trans fat); 29 g carbohydrates; 7 g fibre; 213 mg sodium source: " Incredible Mushrooms ", alive #343, May 2011

Cremini mushrooms add a delicious earthy flavour to any traditional omelette recipe. 2 medium free-range eggs Dash of ground black pepper 1 Tbsp (15 mL) extra-virgin olive oil 1 cup (250 mL) fresh cremini mushrooms, sliced 1 clove garlic, minced 1/2 tsp (2 mL) dried oregano 1/2 cup (125 mL) cherry tomatoes, sliced A few sprigs fresh flat-leaf parsley, chopped finely Crack eggs into small bowl. Add black pepper and whisk with fork until frothy. Sauté mushrooms with garlic and oregano in olive oil over medium heat until golden brown. Pour whisked eggs over top of mushrooms, moving skillet around to distribute evenly. When bottom of egg begins to set, add cherry tomatoes to 1/2 of the omelette. Using spatula, carefully turn other side of the omelette over the side with tomatoes. Continue cooking until egg is fully set. Remove from pan and place on plate. Garnish with parsley. Serves 1. Each serving contains: 289 calories; 14 g protein; 23 g total fat (5 g sat. fat, 0 g trans fat); 9 g carbohydrates; 2 g fibre; 138 mg sodium source: " Incredible Mushrooms ", alive #343, May 2011

The crisp texture and sweet flavour of enoki mushrooms make them a perfect addition to any green salad. 1/3 cup (80 mL) extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 2 cups (500 mL) baby spinach 2 cups (500 mL) enoki mushrooms, roots trimmed 1 cup (250 mL) carrot, grated 2 green onions, sliced thinly 1 cup (250 mL) raspberries In small bowl mix together olive oil and balsamic vinegar until well combined. Set aside. Place spinach, mushrooms, grated carrot, and green onions in large salad bowl and toss. Drizzle olive oil and balsamic vinegar mixture over salad. Garnish with raspberries. Serves 4. Each serving contains: 210 calories; 2 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 4 g fibre; 35 mg sodium source: " Incredible Mushrooms ", alive #343, May 2011

Every mom I know loves chocolate. If your mom is a chocolate lover, this is the dessert for her. A pudding cake is unique because the cake and sauce are all cooked in the same pan in the oven. It’s easy to follow and even easier to eat! Pudding sauce 1/4 cup (60 mL) cocoa powder 1/2 cup (125 mL) dark brown sugar, well packed (see note) 1/2 cup (125 mL) granulated cane sugar 1 1/2 cups (350 mL) hot tap water Cake 1 cup (250 mL) whole wheat flour (see note) 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) cinnamon 1/2 cup (125 mL) granulated cane sugar 1/4 cup (60 mL) cocoa powder 1/4 cup (60 mL) chocolate chips, at least 70 percent cocoa mass 1/2 cup + 2 Tbsp (155 mL) skim milk or soy beverage 1 tsp (5 mL) pure vanilla extract 3 Tbsp (45 mL) butter, melted Move oven rack to the centre of oven. Preheat oven to 350 F (180 C), lightly grease or oil an 8 x 8 in (2 L) metal baking pan. Set aside. Prepare the pudding sauce In medium bowl mix together cocoa powder and both sugars with wire whisk or large fork. Pour in hot water and beat until brown sugar is dissolved. Set aside. Prepare the cake In large bowl mix together flour, baking powder, cinnamon, sugar, cocoa powder, and chocolate chips with wire whisk or large fork. In medium bowl, mix together milk or soy beverage, vanilla, and melted butter with fork. Pour into flour mixture. Mix together well, using large wooden spoon. It will be very thick. Spoon into prepared pan and spread out evenly. Stir pudding sauce again and then pour it over cake batter. Place in oven and bake for 45 to 50 minutes. Check for doneness by inserting a toothpick in centre of the cake: if it comes out dry-looking, the cake is ready. Carefully remove from oven—the pudding sauce is a liquid and very hot. Cool for 20 to 30 minutes. Scoop out a serving into rimmed soup bowl or small bowl, spoon over some of the pudding sauce. Serve with small scoop of vanilla frozen yogourt if desired. Serves 8 to 10. Each serving (for 8) contains: 314 calories; 6 g protein; 14 g total fat (8 g sat. fat, 0 g trans fat); 51 g carbohydrates; 6 g fibre; 27 mg sodium Note: when measuring brown sugar, pack the sugar in the measuring cup and then level it off. It should look like a sand castle. Note: when measuring flour, spoon the flour into a dry measuring cup, not the glass type used for liquids, and then carefully level it off with a flat edge. source: " Mother's Day Meal ", alive #343, May 2011

This quick and easy dish goes really well with cooked brown or red rice and your favourite green vegetable. If local asparagus is available, try steaming it; if not, go with steamed broccoli. 1 medium onion 3 Tbsp (45 mL) Dijon mustard 2 Tbsp (30 mL) pure maple syrup 1 tsp (5 mL) paprika 2 Tbsp (30 mL) low-sodium chicken broth 8 organic skinless, boneless chicken thighs (approximately 1 1/2 lbs/ 700 g) 1 - 398 mL (14 oz) can peach halves in light syrup, water, or fruit juice, drained Dice the onion and set aside. Mix together Dijon mustard, maple syrup, and paprika in small bowl until smooth, using a fork. Stir in chicken broth and set aside. Heat large skillet over medium heat. Brown chicken on both sides. Remove from pan and place in clean dish. Add onion to pan and sauté for 2 minutes. Add chicken back to pan. Add peaches and pour mustard mixture over top. Place tight-fitting lid over top, reduce heat to simmer, and cook for 20 minutes. Turn chicken over halfway through the cooking time. Cook until chicken is cooked and has reached an internal temperature of 165 F (74 C). Remove chicken and place on clean plate, cover. Turn heat up to medium and bring sauce to a boil; gently boil for 3 to 5 minutes or until it thickens. Serve each person 2 chicken thighs. Evenly spoon on the peaches and sauce. Serves 4. Each serving contains: 390 calories; 40 g protein; 14 g total fat (4 g sat. fat, 0 g trans fat); 27 g carbohydrates; 2 g fibre; 417 mg sodium source: " Mother's Day Meal ", alive #343, May 2011

Make like a chef and individually plate each salad for real show appeal. 4 cups (1 L) tightly packed organic spring mix (a mixture of baby salad greens)—about half of a 5 oz (142 g) package ofspring greens mix 12 cherry tomatoes, washed and cut into halves 1/2 English cucumber, washed and cut in half and then sliced into 1/4 in (0.6 cm) slices Dressing 1 Tbsp (15 mL) low-fat mayonnaise 1 Tbsp (15 mL) low-fat plain yogourt 2 Tbsp (30 mL) apple cider vinegar 1 Tbsp (15 mL) pure maple syrup Toss together spring mix, tomatoes, and cucumbers in large bowl. Whisk together mayonnaise, yogourt, vinegar, and maple syrup in small bowl. Pour over top the salad and toss well. Divide equally among 4 plates and serve with freshly cracked pepper if desired. Serves 4. Each serving, including dressing, contains: 50 calories; 1.8 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 7.5 g carbohydrates; 1.8 g fibre; 43 mg sodium source: " Mother's Day Meal ", alive #343, May 2011

With a healthy balance of protein, carbohydrates, and beneficial fats, this smoothie works equally well for post-workout recovery as it does for a breakfast on the go. 1 1/2 cups (350 mL) plain or vanilla hemp milk 1 tsp (5 mL) vanilla extract 1 tsp (5 mL) hemp oil 1/4 cup (60 mL) hemp protein powder 1/4 cup (60 mL) wheat germ 1/4 tsp (1 mL) cardamom or cinnamon 1/3 cup (80 mL) pitted dates, chopped 1/2 cup (125 mL) strawberries, preferably frozen 1/2 cup (125 mL) blueberries, preferably frozen Place hemp milk in blender. Add remaining ingredients in order specified. Turn blender on low setting and process for 20 seconds. Switch to high setting and blend until dates and frozen fruit are broken down, about 1 minute. Serves 2. Each serving contains: 282 calories; 13 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 36 g carbohydrates; 8 g fibre; 45 mg sodium source: " Hooray for Hemp ", alive #343, May 2011

This riff on truffles is the perfect salty-sweet treat. 1/2 cup (125 mL) raw cane sugar 1/2 tsp (2 mL) cornstarch 1 cup (250 mL) hemp butter 1 tsp (5 mL) vanilla extract 4 oz (113 g) 70% dark chocolate, chopped Fleur de sel Place sugar and cornstarch in blender. Blend on high until powdery, stopping a couple of times to stir up sugar on the bottom. In bowl, mix together powdered sugar mixture, hemp butter, and vanilla. Roll into 18 equal-sized small balls. Place balls on baking sheet lined with waxed or parchment paper and freeze until firm, about 1 hour. Melt chocolate, stirring until smooth in metal or glass bowl over saucepan of simmering water. Roll hemp balls in melted chocolate, garnishing each with a few grains of fleur de sel as you go. Refrigerate until chocolate is set, about 30 minutes. Makes 18 balls. Each serving contains: 213 calories; 8 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 10 g carbohydrates; 1 g fibre; 28 mg sodium source: " Hooray for Hemp ", alive #343, May 2011

The nori topping cranks up the flavour, but this frittata is equally good with a fiery salsa. 2 sheets nori 1/4 cup (60 mL) hempseeds 1 tsp (5 mL) sesame oil 1/2 tsp (2 mL) sea salt 1/2 bunch asparagus, about 1/2 lb (225 g) 2 tsp (10 mL) vegetable oil 2 cups (500 mL) cremini or shiitake mushrooms, sliced 8 eggs 1 1/2 cups (350 mL) cherry tomatoes, quartered 5/8 cup (5 oz) soft goat cheese 1/3 cup (80 mL) unflavoured hemp milk 1 Tbsp (15 mL) fresh thyme, chopped Salt and pepper to taste Break nori sheets into small pieces and combine with hempseeds, sesame oil, and salt. Heat skillet over medium heat and toast nori mixture for 3 to 4 minutes, or until fragrant and hempseeds have turned lightly golden. Remove from heat and set aside. Trim woody ends from asparagus and slice stalks into 4 pieces. In 10 to 12 in (25 to 30 cm) ovenproof skillet, heat vegetable oil over medium heat; cook asparagus and mushrooms for 5 minutes, or until asparagus is tender. In bowl, lightly beat eggs and combine with tomatoes, goat cheese, hemp milk, thyme, salt, and pepper. Pour egg mixture into skillet, cover and cook for 8 to 10 minutes, or until sides are firm but top is still slightly runny. Preheat broiler. Place skillet in oven and broil until golden and set, about 2 minutes. Slice frittata and serve garnished with toasted nori hemp. Serves 4. Each serving contains: 314 calories; 26 g protein; 21 g total fat (9 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 428 mg sodium source: " Hooray for Hemp ", alive #343, May 2011

You can find almond flour at most health food stores or make your own by grinding up skinless, blanched almonds into a fine powder in a food processor. 2 Tbsp (30 mL) hempseeds 1 1/2 cups (350 mL) almond flour 1 large egg white, lightly beaten 1 Tbsp (15 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt 6 Tbsp (90 mL) hempseed butter Preheat oven to 350 F (180 C). In dry skillet, toast hempseeds over medium heat for 2 minutes, stirring often, or until golden. In bowl, combine hempseeds, almond flour, egg white, olive oil, and sea salt until everything is slightly moist. Transfer mixture to parchment- or silicone-lined baking sheet. Cover mixture with a piece of parchment paper and roll out to an 8 x 12 in (20 x 30 cm) rectangle, being careful that the edges are as thick as the middle to prevent burning. Remove top sheet of parchment paper and carefully cut into 12 crackers with paring knife. Bake until golden brown, about 13 minutes. Let cool before handling. Spread crackers with hempseed butter. Makes 12 crackers. Each serving contains: 213 calories; 10 g protein; 17 g total fat (1 g sat. fat, 0 g trans fat); 6 g carbohydrates; 2 g fibre; 58 mg sodium source: " Hooray for Hemp ", alive #343, May 2011

These veggie burgers are crammed with fibre to keep you feeling full. The flavourful pesto also makes a great spread for sandwiches. 1 cup (250 mL) dried green or brown lentils 1/2 cup (125 mL) quinoa 1 cup (250 mL) cilantro, packed 1/3 cup (80 mL) hempseeds 1/3 cup (80 mL) Parmesan cheese, grated Juice of 1 lemon 4 cloves garlic, chopped 1/4 tsp (1 mL) salt 1/4 cup (60 mL) hemp oil 1/2 cup (125 mL) bread crumbs 1 large egg 1 Tbsp (15 mL) Dijon mustard 1 tsp (5 mL) cumin powder Salt and pepper to taste 1/3 cup (80 mL) walnut pieces 1 Tbsp (15 mL) vegetable oil, such as grapeseed oil 4 whole wheat pitas, sliced in half 2 cups (500 mL) arugula 1 cup (250 mL) roasted red peppers, sliced (use store-bought or roast your own; see below) In medium saucepan, bring lentils and 2 1/2 cups water to a boil. Reduce heat to medium-low and simmer for 35 minutes, or until tender. Remove from heat and let cool. In separate small saucepan, combine quinoa and 1 cup (250 mL) water. Bring to a boil; reduce heat and simmer until water is absorbed, about 10 minutes. Let cool. Meanwhile, in bowl of food processor pulse together cilantro, hempseeds, Parmesan, juice of 1/2 lemon, 2 garlic cloves, and salt. Scrape down sides of bowl. With the machine running, pour in hemp oil through the feed tube and process until mixture is well combined but still grainy. Remove pesto and clean food processor bowl. Add half of lentils to food processor bowl along with quinoa, bread crumbs, egg, 2 garlic cloves, mustard, cumin, remaining lemon juice, and salt and pepper to taste. Process until well combined, scraping down sides if needed. Add walnuts and remaining lentils; pulse or mix with fork until they are incorporated into the mixture. Form into 8 equal-sized burgers. Heat vegetable oil in skillet over medium heat. Cook lentil burgers for 3 to 4 minutes per side or until browned. Spread hemp pesto on the inside bottom of pitas. Place burgers in pitas and top with arugula and roasted red pepper. Serves 6. Each serving contains: 460 calories; 23 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 52 g carbohydrates; 14 g fibre; 393 mg sodium How to roast red peppers Preheat broiler on low. Wash peppers and pat dry; place on metal baking sheet. Keep a close eye on peppers, turning several times to ensure even blistering. Make sure they don’t turn black! Remove from oven and place peppers in paper bag to cool. When cool, remove and discard skin, which should come off easily. source: " Hooray for Hemp ", alive #343, May 2011

2 small or 1 large sweet potato 1 tsp (5 mL) sweet (or hot) paprika Juice and zest of 2 limes Sea salt and pepper to taste 1 cup (250 mL) English cucumber, diced Preheat oven to 400 F (200 C). Bake sweet potatoes on baking sheet until easily pierced with a knife, about 1 to 1 1/2 hours. Let cool enough to handle. Slice open and scoop flesh into food processor. Add paprika, lime juice, and zest. Purée mixture; season to taste. Put dip in bowl; add cucumber and mix well. Serves 6. Each serving contains: 41 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 24 mg sodium source: " Cinco de Mayo ", alive #343, May 2011

To make chipotle purée, process contents of a can of chipotle peppers in adobo sauce (available in the Mexican food aisle) until smooth; store covered in your fridge. 3 ripe avocados, mashed with a fork 1 Tbsp (15 mL) lime zest Juice of 2 limes 2 Tbsp (30 mL) red onion, finely diced 1 ripe tomato, peeled and diced (save pulp and seeds for salsa recipe) 1 tsp (5 mL) canned chipotles in adobo sauce, puréed 1/2 cup (125 mL) fresh cilantro, chopped Sea salt and pepper to taste Combine all ingredients in bowl and mix well. Season to taste. If not serving right away, cover surface evenly with parchment paper to prevent browning. Serves 6. Each serving contains: 173 calories; 2 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 7 g fibre; 164 mg sodium source: " Cinco de Mayo ", alive #343, May 2011

This colourful salsa has the same colours (green, white, and red) as the Mexican flag! 1 small white onion, peeled and diced 2 ripe tomatillos, chopped 1 green onion, thinly sliced 2 ripe tomatoes, chopped (add pulp and seeds left from guacamole recipe) 1 clove garlic, minced 1 small jalapeno pepper, finely chopped (seeds and ribs removed) 1 tsp (5 mL) extra-virgin olive oil 2 tsp (10 mL) red wine vinegar Sea salt and pepper to taste Combine ingredients in bowl; season to taste. Cover and let salsa rest for 1/2 hour to allow flavours to mingle. Serves 6. Each serving contains: 25 calories; 1 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 3 mg sodium source: " Cinco de Mayo ", alive #343, May 2011

This is a popular dessert dish in Mexico during strawberry season. Our lighter, tangier version is not heated and is made without the sugar, masa harina (dried, powdered flour dough), and milk found in the original recipe. 4 cups (1 L) ripe strawberries, washed and hulled 2 ripe bananas, peeled 2 cups (500 mL) low-fat plain yogourt 2 cups (500 mL) water 2 tsp (10 mL) fresh chocolate mint leaves, chopped (use regular mint if chocolate is not available) 1 Tbsp (15 mL) honey 1 tsp (5 mL) ground cinnamon Reserve 6 strawberries and 1 tsp (5 mL) chocolate mint leaves. Process all ingredients in a blender or food processor to a thick, pourable consistency. Add a bit of water to thin mixture if required; divide among 6 glass serving cups. Slice reserved strawberries; fan them out on top of each cup, and sprinkle with chopped mint leaves. Serves 6. Each serving contains: 129 calories; 5 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 3 g fibre; 62 mg sodium source: " Cinco de Mayo ", alive #343, May 2011

Young turnip greens are tender and pleasingly sharp, while older ones are more piquant in flavour. This full-flavoured almond ginger sauce with its high oil content helps us absorb the fat-soluble vitamins (A, D, E, and K) found in dark greens. 1/4 cup (60 mL) extra-virgin olive oil 3 Tbsp (45 mL) rice vinegar 1 Tbsp (15 mL) low-sodium soy sauce 1 Tbsp (15 mL) almond butter 1 Tbsp (15 mL) honey 2 tsp (10 mL) dark sesame oil 2 tsp (10 mL) Dijon mustard 1 tsp (5 ml) minced ginger 1 clove garlic, minced 1 tsp (5 mL) extra-virgin olive oil 1 - 14 oz (400 g) package pressed tofu, cut into cubes 2 small bunches turnip greens or 1 bunch each turnip greens and spinach To make sauce, whirl 1/4 cup (60 mL) oil with rice vinegar, soy sauce, almond butter, honey, sesame oil, Dijon mustard, ginger, and garlic in blender. Sauce will be thick. Coat wok with 1 tsp (5 mL) oil and set over medium-high heat. Add tofu and stir-fry until golden, 3 to 4 minutes. Pour in sauce, then add greens. Stir constantly until wilted, 2 to 3 minutes. Serves 4. Each serving contains: 261 calories; 10 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 12 g carbohydrates; 3 g fibre; 255 mg sodium source: " Think Green ", alive #341, March 2011

This is a new take on classic Portuguese kale soup. The fiery mustard greens perk up the flavour and are tempered by mellow potatoes and beans. 1 - 2 oz (56 g) spicy turkey sausage link 1 Tbsp (15 mL) extra-virgin olive oil 3 cloves garlic, minced 2 carrots, sliced 1 celery stalk, chopped 1 onion, chopped Sea salt and ground pepper to taste 1 large Yukon Gold potato, peeled and cubed 4 cups (1 L) water or low-sodium chicken broth 2 cups (500 mL) water 1 - 14 oz (398 mL) can great northern beans, drained and rinsed 1 tsp (5 mL) dried oregano leaves 1 tsp (5 mL) sweet smoked paprika 1 large bunch mustard greens, washed and thinly sliced Slice sausage into rounds. Heat oil in large stockpot set over medium-high heat. Add sausage and fry until lightly browned on both sides, 3 to 5 minutes. Remove to a plate. Reduce heat to medium. Add garlic, carrots, celery, and onion to pan. Season with salt and pepper. Saute for 5 minutes. Add chicken broth, water, beans, oregano, and paprika. Cover and simmer until carrots and potatoes are very tender, 20 to 25 minutes. Stir in greens and simmer just until wilted, 2 to 3 minutes. For a thicker soup, remove and pur'ee one-quarter of the soup, then stir it back in pot. Stir in sausage. Serves 6. Each serving contains: 157 calories; 10 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 6 g fibre; 173 mg sodium source: " Think Green ", alive #341, March 2011

While bunches of beet greens are sold on their own, it’s more likely you’ll find these sweet, earthy greens attached to the beets themselves. Look for bunches with bright, crisp leaves. 1 bunch fresh beets with greens attached 1/4 cup (60 mL) extra-virgin olive oil 10 oz (300 g) whole wheat penne pasta 1 shallot, chopped 1 clove garlic, minced Sea salt to taste 1/4 cup (60 mL) balsamic vinegar 1 tsp (5 mL) grated orange peel 1/2 cup (125 mL) fresh ricotta cheese Trim stems from beets, but leave about 1/2 in (1.25 cm) still attached (this prevents loss of colour and nutrients during cooking). Place beets on parchment paper-lined baking sheet. Lightly coat with 1/2 tsp (2 mL) oil. Roast in preheated 400 F (200 C) oven until tender, about 40 to 50 minutes. When cool enough to handle, peel skins. Chop beets into small pieces. While beets are roasting, wash beet greens well. Coarsely chop leaves and stems, then set aside. In large pot, boil pasta until al dente, about 8 minutes. Meanwhile heat remaining oil in large frying pan set over medium heat. Add shallot, garlic, and salt. Stir until softened, 4 to 6 minutes, then add beet leaves and stems. Stir until wilted, then stir in beets, vinegar, and orange peel. Simmer to blend flavours, 2 to 3 minutes. Remove from heat. Before draining pasta, ladle out 1/2 cup (125 mL) water. Drain noodles, then return to pot. Add beet mixture; stir to coat evenly. If necessary, add some of the pasta water to make it saucier. Crumble ricotta over top. Serves 4. Each serving contains: 318 calories; 11 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 35 g carbohydrates; 7 g fibre; 258 mg sodium source: " Think Green ", alive #341, March 2011

Collard greens are a type of cabbage, but they form as large, thick, flat leaves instead of a head. Too often they’re overcooked, leaving unpleasant aromas and taste memories. Here they get a gentle simmer and are paired with sweet potatoes to counteract their sharp flavour. Serve as a side dish. 1 onion, coarsely chopped 1 - 398 mL (14 oz) can diced tomatoes 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) cumin seeds 2 cloves garlic, minced 1 Tbsp (15 mL) curry powder Pinch of cayenne Sea salt to taste 2 medium sweet potatoes or yams, peeled and coarsely chopped 1 bunch collard greens, stems and leaves coarsely chopped Pulse onion in food processor until pur'ee. Place in small bowl. Pour tomatoes into processor and pulse to pur'ee slightly. Heat oil in large, wide saucepan set over medium heat. Add cumin seeds. Toast until fragrant, about 1 minute. Add pur? onion and minced garlic. Stir often until light brown, 8 to 10 minutes. Stir in curry powder, cayenne, and salt. Simmer for 1 to 2 minutes. Add tomatoes, sweet potatoes, and 1 cup (250 mL) water. Bring to a boil, then reduce heat. Cover and simmer, stirring occasionally until potatoes are tender, about 20 minutes. Add greens and stir until tender, 8 to 10 minutes. Serves 6. Each serving contains: 111 calories; 3 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 3 g fibre; 20 mg sodium source: " Think Green ", alive #341, March 2011

Chard is a member of the beet family and has a fairly mild, almost spinachlike flavour. Chard’s thick stalks range in colour from white to yellow and red; its green leaves are veined with the same hue. 10 to 12 Swiss chard leaves, preferably rainbow or rhubarb chard 1 tsp (5 mL) extra-virgin olive oil 3 cloves garlic, minced 2 carrots, thinly sliced 1 red pepper, chopped Sea salt and ground pepper to taste 1 cup (250 mL) quinoa 2 cups (500 mL) water or low-sodium chicken broth Juice of 1 lemon 1/2 cup (125 mL) crumbled chèvre (goat cheese) 1 1/2 cups (350 mL) low-sodium tomato sauce Fill large frying pan with water and bring to a boil. Cut thick ribs from chard and thinly slice stems; set aside. Wash chard leaves well. Working with 1 or 2 leaves at a time, add to boiling water and cook just until wilted. Remove to baking sheet lined with a kitchen towel and spread leaves out. Continue with remaining leaves, layering on sheet to cool. Heat oil in frying pan over medium-high heat. Add chard stems, garlic, carrots, red pepper, salt, and pepper. Saute until tender, 3 to 5 minutes. Stir in quinoa, then pour in water or broth. Bring to a boil, then cover and reduce heat. Simmer, stirring occasionally, until all liquid is absorbed, 12 to 15 minutes. Remove from heat. Squeeze in lemon juice, then stir in chèvre. Taste and adjust seasoning. Pour tomato sauce into casserole dish and set on baking sheet. Working with 1 chard leaf at a time, cut off any remaining stem. Leaf will be a V-shape. Overlap bottom cut edges, then spoon about 2 Tbsp (30 mL) quinoa mixture near stem end. Fold bottom sides in and roll to enclose filling. Place seam side down in casserole dish and repeat with remaining leaves and filling. Cover dish and bake in preheated 375 F (190 C) oven until warmed through, 20 to 25 minutes. Serves 4. Each serving contains: 234 calories; 12 g protein; 9 g total fat (4 g sat. fat, 0 g trans fat); 30 g carbohydrates; 7 g fibre; 451 mg sodium source: " Think Green ", alive #341, March 2011

A splash of sherry and a little heat from chili peppers enliven delicate shrimp. Romesco Sauce 2 Tbsp (30 mL) each toasted almonds and pine nuts, or 1/4 cup (60 mL) toasted almonds 1 clove garlic, minced 1 small slice bread (no crust), torn 1 roasted red pepper, chopped 1 Tbsp (15 mL) extra-virgin olive oil 1 Tbsp (15 mL) sherry or red wine vinegar Sea salt to taste Shrimp 1 tsp (5 mL) extra-virgin olive oil 1/2 lb (225 g) raw shrimp, peeled and deveined 1 clove garlic, minced 1/4 tsp (1 mL) hot chili flakes or 1 tsp (5 mL) serrano chili, seeded and finely chopped 1/4 cup (60 mL) dry sherry or orange juice 2 cups (500 mL) torn kale or baby spinach Place sauce ingredients in food processor and whirl to blend. Sauce should be slightly chunky. Add a little warm water if too thick. Taste and adjust seasoning with more vinegar or salt as needed. Coat large frying pan with olive oil and heat over medium-high. Add shrimp and stir-fry just until bright pink, about 2 minutes. Add garlic and chili. Splash in sherry and add kale or spinach. Stir until greens wilt, about 1 minute. Dish up with a healthy spoonful of Romesco Sauce ladled on top. Serves 2. Each serving contains: 202 calories; 14 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 9 g carbohydrates; 9 g fibre; 76 mg sodium source: " Tapas for Two ", alive #340, February 2011

Small triangular-shaped piquillo peppers have a wonderfully smoky, sweet flavour. Native only to northern Spain, fresh ones are difficult to find. Yet bottled roasted ones are available at most gourmet delis or substitute with home-roasted red peppers ( see below ). 1 cup (250 mL) cooked lentils, preferably French green (du Puy) lentils 1 cup (250 mL) spinach, shredded 1/4 cup (60 mL) pitted black olives, coarsely chopped 1 lemon 2 Tbsp (30 mL) extra-virgin olive oil Sea salt and ground black pepper to taste 2 Tbsp (30 mL) Parmesan cheese, grated 1 Tbsp (15 mL) raisins, coarsely chopped 8 roasted piquillo peppers or 2 roasted red peppers, cut into quarters Stir lentils with spinach and olives. Grate lemon and add 1/2 tsp (2 mL) grated lemon peel, then squeeze in juice from lemon. Drizzle with oil and season with pinches of sea salt and pepper. Stir in Parmesan cheese and raisins, and combine well. Slice tops off piquillo peppers and remove seeds. Gently fill peppers with salad. If using quartered red peppers, spoon salad onto one end, then roll up. Serve at room temperature. For hot peppers: place stuffed peppers in small baking dish and lightly drizzle with olive oil. Scatter a few thin slices of garlic over top, then broil until warm. Makes 8 stuffed peppers. Each pepper contains: 89 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 10 g carbohydrates; 4 g fibre; 61 mg sodium TIP: Instead of Parmesan in this recipe, substitute leftover marinated feta from the Marinated Feta, Olive, and Roasted Red Pepper Skewers recipe. How to roast peppers Sweet red bell peppers are the best choice for roasting. They’re so versatile—great as a sandwich condiment or blended into salsas, soups, or pasta sauces—anything that needs a hit of sweet, mildly smoky flavour. Roast a big batch to have a stash on hand. Gas stove method: Turn flame to medium and place whole pepper directly on burner. Use tongs to rotate pepper once skin starts to blister. After all the skin of the pepper is blackened, place in a bowl and cover. Let stand 15 minutes, then peel and discard seeds. Oven roasted method: Lightly brush whole peppers with extra-virgin olive oil and place on a baking sheet. Bake in preheated 400 F (200 C) oven until skin starts to blister and peppers are soft, turning occasionally, 40 to 50 minutes. Place in a bowl and cover. Let stand 15 minutes, then peel and discard seeds. Storage: Place peppers in a jar or container just large enough to hold them. Cover with olive oil and refrigerate up to 3 weeks. source: " Tapas for Two ", alive #340, February 2011