Food

These are little bites to warm up your appetite. Although the recipe is small scale, buy a good-sized chunk of feta and double (or triple) the marinade. The cheese will keep well refrigerated up to two weeks. Use in salads or crumble over pizza and pasta. Save the flavourful oil to make dressings or drizzle over roasted vegetables. 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) fresh rosemary leaves 1/2 tsp (2 mL) grated orange or lemon peel Freshly ground pepper to taste 2 oz (57 g) feta cheese 1 roasted piquillo pepper or 1/2 roasted red pepper, cut into thick strips 4 to 8 olives, pitted 4 wooden skewers Combine oil with rosemary, orange peel, and pepper. Drizzle over feta and let marinate at room temperature for 20 minutes. To serve, break feta into four pieces. Skewer cheese along with strips of roasted red pepper and pitted olives. If olives are small, use two per skewer. Makes 4 skewers. Each skewer contains:113 calories; 2 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 53 mg sodium source: " Tapas for Two ", alive #340, February 2011

Farro is a flavourful ancient grain with a mildly nutty flavour and pleasing chewy texture. This is a hearty dish and makes enough for four, but any leftovers probably won’t be around for long. Dressing 3 Tbsp (45 mL) plain low-fat yogourt 1 orange 1/2 tsp (2 mL) honey 1/2 tsp (2 mL) ground cumin Salad 2 cups (500 mL) water 3/4 cup (180 mL) farro Sea salt to taste 12 cherry tomatoes 2 cloves garlic, still in skins 1 small fennel bulb, thinly sliced 1 tsp (5 mL) extra-virgin olive oil 1/2 tsp (2 mL) each sweet smoked paprika and dried oregano leaves 1 orange, peeled and cut into segments For dressing, place yogourt in bowl. Grate orange and add 2 tsp (10 mL) grated orange peel to yogourt. Squeeze in juice from orange. Stir in honey and cumin. For the salad, pour water into saucepan and stir in farro and a pinch of salt. Bring to a boil, then reduce heat. Cover and simmer, stirring occasionally, until all the water is absorbed and grains are cooked but slightly chewy, 18 to 20 minutes. Meanwhile, toss cherry tomatoes, garlic, and fennel with oil. Season with smoked paprika, dried oregano, and salt to taste. Place in small casserole dish, uncovered, and roast in preheated 450 F (230 C) oven until tomatoes start to burst and fennel and garlic are browned, about 15 minutes. Add roasted vegetables (except garlic) to farro. Squeeze garlic from papery skins onto cutting board. Using the flat side of a large knife, mash to form a paste. Stir into dressing, then pour dressing over farro. Add orange segments and stir to mix evenly. Garnish with fresh fennel fronds. Serves 4. Each serving contains: 106 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 24 g carbohydrates; 4 g fibre; 45 mg sodium source: " Tapas for Two ", alive #340, February 2011

The colours of pomegranate seeds and citrus fruits match Lunar New Year traditions, and both are in season right now. This simple yet flavourful dessert is a great palate cleanser to end your New Year’s feast! 1 red grapefruit 4 mandarin oranges 2 tangerines 2 Minneola oranges 1 lemon 1 small piece of ginger, sliced thinly 4 cloves 1 whole star anise 1 cup (250 mL) pomegranate seeds Slice skin off all citrus fruits. Working over a bowl to catch juices, cut out segments from between membranes. Squeeze husks to get all remaining juice. Add ginger, spices, and pomegranate seeds. Mix well and cover; steep for 1 hour. To serve, spoon fruit into martini glasses. Strain juice and pour over each glass. Serves 4. Each serving contains: 169 calories; 3 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 41 g carbohydrates; 8 g fibre; 10 mg sodium source: " Celebrate the Lunar New Year ", alive #340, February 2011

Kung Pao is a classic dish from Sichuan province in southwestern China. Tofu is another protein option, but it is usually not served at Lunar New Year feasts because of its white colour. 2 Tbsp (30 mL) grapeseed oil 16 medium shrimp, thawed and peeled 2 cloves garlic, minced 2 Tbsp (30 mL) fresh ginger, minced 1 Thai chili, chopped 1/2 tsp (2 mL) ground Sichuan peppercorn 1 cup (250 mL) each small broccoli florets and thinly sliced carrot 1 medium onion, peeled and thinly sliced 1/3 cup (80 mL) hoisin sauce 1/4 cup (60 mL) Chinese rice wine (or dry sherry) 1 tsp (5 mL) sesame oil 1/2 cup (125 mL) unsalted roasted cashews 1 - 8 oz (225 g) package dry egg noodles Heat 1 Tbsp (15 mL) oil in wok. Add shrimp; cook 3 to 4 minutes until cooked through; remove and keep warm. Wipe out wok, add remaining oil, and heat. Add garlic, ginger, chili, and ground peppercorn; fry 1 minute. Add remaining vegetables, stir to coat, and fry for 2 minutes. Add hoisin sauce and wine, combine, and bring to a boil. Add sesame oil and cashews. Cook egg noodles in boiling water until al dente, about 7 to 8 minutes; drain well and toss with other ingredients in the wok to complete the dish. Divide among 4 bowls; top with shrimp. Serves 4. Each serving contains: 450 calories; 15 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 50 g carbohydrates; 4 g fibre; 335 mg sodium source: " Celebrate the Lunar New Year ", alive #340, February 2011

These cookies have a perfect mix of sweetness and crunchiness. Almond butter raises the fat numbers, but most of this comes from beneficial monounsaturated fatty acids. 1/2 cup (125 mL) almond butter 1/2 cup (125 mL) maple syrup, No. 2 or No. 3 3 Tbsp (45 mL) vegetable oil 1 tsp (5 mL) vanilla or almond extract 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt 1/2 cup (125 mL) almonds, chopped Preheat oven to 350 F (180 C). In large bowl, mix together almond butter, maple syrup, oil, and extract. In separate bowl, blend together flour, baking soda, and salt. Add dry ingredients to wet ingredients and stir until just combined. Fold in almonds. Refrigerate dough for at least an hour. Roll heaping tablespoons of dough into balls, place onto cookie sheet lined with parchment paper, and flatten to about 1/3 in (0.8 cm). Bake for 10 minutes or until the edges begin to turn golden brown. Yields 12 cookies. Each cookie contains: 188 calories; 4 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 19 g carbohydrates; 2 g fibre; 51 mg sodium source: " A Touch of Maple ", alive #340, February 2011

The rich flavour of rainbow trout takes perfectly to the maple glaze. Try it with arctic char as well. Rutabaga Mash 1 lb (450 g) rutabaga, peeled and cubed 1 Tbsp (15 mL) butter 1 Tbsp (15 mL) maple syrup 1 Tbsp (15 mL) grated ginger 3 Tbsp (45 mL) skim milk 1/4 tsp (1 mL) nutmeg Salt to taste Trout 1 1/2 lb (750 g) rainbow trout filet Salt and pepper to taste 2 Tbsp (30 mL) maple syrup 1 Tbsp (15 mL) balsamic vinegar 1 Tbsp (15 mL) orange zest Steam rutabaga until very tender. In bowl of food processor, combine with butter, maple syrup, ginger, milk, nutmeg, and salt. Process until smooth. Preheat oven to 450 F (230 C). Wash trout, pat dry with paper towel, and slice into 4 equal-sized pieces. Season with salt and pepper. In small bowl, combine maple syrup, vinegar, and orange zest. Brush half the maple mixture on fish and bake for 12 minutes, brushing fish with remaining glaze halfway through. Place fish on serving plates and serve with rutabaga mash. Serves 4. Each serving contains: 339 calories; 37 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 19 g carbohydrates; 2 g fibre; 230 mg sodium source: " A Touch of Maple ", alive #340, February 2011

Originally consumed as part of New Year’s celebrations marking the arrival of the spring season, spring rolls are now one of the most popular snack foods in the world. This healthy version uses plenty of colourful and delicious vegetables and is baked rather than deep-fried. 8 - 8 x 8 in (20 x 20 cm) spring roll pastry sheets 2 Tbsp (30 mL) grapeseed oil 1 clove garlic, minced 2 tsp (10 mL) fresh ginger, minced 2 green onions, sliced in thin rounds 1 cup (250 mL) shiitake mushrooms, sliced 1 medium carrot, peeled, thinly sliced julienne style 1 sweet red pepper, thinly sliced in strips 1 tsp (10 mL) sesame oil 1 tsp (10 mL) dulse flakes 1 cup (250 mL) bean sprouts Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Place wrappers under a damp towel. Heat 1 Tbsp (15 mL) grapeseed oil in wok. Add garlic, ginger, green onion, and shiitakes. Cook until lightly coloured; transfer to bowl. Add carrots, peppers, sesame oil, and dulse flakes; combine. Drain off any excess liquid from vegetables. On a flat, dry surface place one wrapper in a diamond shape. Lay a small portion of cooked vegetables across the bottom half of the wrapper. Top with some bean sprouts, then lift bottom tip of wrapper up and over filling. Fold in sides and roll away from you into a tightly formed tube. Brush with grapeseed oil; place on baking sheet seam-side down. Repeat with other wrappers. Bake for 10 minutes; turn over; bake 5 minutes. Serve with dipping sauce of your choice. Makes 8 rolls. Each roll contains: 146 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 2 g fibre; 191 mg sodium source: " Celebrate the Lunar New Year ", alive #340, February 2011

A member of the endive family, escarole is a highly nutritious green with a slight peppery bite that is complemented beautifully by the sweet dressing. 1/4 cup (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) maple syrup 2 Tbsp (30 mL) red wine vinegar 1 Tbsp (15 mL) grainy mustard 1 clove garlic, minced Salt and pepper to taste 1/2 cup (125 mL) pecan pieces 1 bunch escarole 4 hard-boiled eggs, sliced 2 Bosc pears, cored and sliced thinly 2 red bell peppers, sliced thinly In small bowl, whisk together olive oil, maple syrup, vinegar, mustard, garlic, salt, and pepper; set aside. In dry skillet, toast pecans for 2 minutes and remove from heat. Roughly chop escarole leaves and place in large bowl. Toss with eggs, pears, and red peppers. Divide salad among serving plates, top with pecans, and drizzle on maple dressing. Serves 4. Each serving contains: 422 calories; 11 g protein; 30 g total fat (4 g sat. fat, 0 g trans fat); 32 g carbohydrates; 9 g fibre; 80 mg sodium source: " A Touch of Maple ", alive #340, February 2011

Mixed with yogourt and berries, this homemade, maple-infused granola makes for a knockout breakfast. 2 cups (500 mL) old-fashioned rolled oats 1/2 cup (125 mL) pecans, coarsely chopped 1/2 cup (125 mL) dried cranberries 1/2 cup (125 mL) raisins 1/3 cup (80 mL) sunflower seeds 1/4 cup (60 mL) cocoa nibs 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) nutmeg 1/4 tsp (1 mL) salt 1/2 cup (125 mL) maple syrup 1 tsp (5 mL) fresh ginger, grated 1 tsp (5 mL) vanilla extract Preheat oven to 275 F (135 C). In large bowl, combine oats, pecans, cranberries, raisins, sunflower seeds, cocoa nibs, cinnamon, nutmeg, and salt. In separate small bowl, combine maple syrup, ginger, and vanilla. Add maple syrup mixture to oat mixture and mix until everything is moist. Spread out on baking sheet and cook for 1 hour, stirring every 20 minutes to prevent burning. Cool completely and store for up to a week in an airtight container. Serves 6. Each serving contains: 369 calories; 7 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 59 g carbohydrates; 7 g fibre; 103 mg sodium source: " A Touch of Maple ", alive #340, February 2011

Using pumpkin purée in place of much of the oil makes this deeply spiced loaf deliciously lower in fat. 1 1/2 cups (350 mL) whole wheat pastry flour 1 tsp (5 mL) baking soda 1/2 tsp (2 mL) nutmeg 1/2 tsp (2 mL) cinnamon 1/2 tsp (2 mL) allspice 1/4 tsp (1 mL) salt 2 large eggs 1/2 cup (125 mL) maple syrup 1/4 cup (60 mL) vegetable oil 1 cup (250 mL) pumpkin pur'ee 1 Tbsp (15 mL) loose leaf black tea, finely ground 1/2 cup (125 mL) walnuts, chopped 1/2 cup (125 mL) dried cherries Preheat oven to 350 F (180 C). In large bowl, stir together flour, baking soda, spices, and salt. In separate bowl, lightly beat eggs and mix in maple syrup, oil, pumpkin, and black tea. Add wet ingredients to dry and mix until all the flour is moist. Fold in walnuts and cherries. Pour into greased 9 x 5 x 3 in (2 L) loaf pan. Bake for about 50 minutes or until a tester inserted into centre of loaf comes out clean. Let cool before unmoulding. Serves 8. Each serving contains: 276 calories; 5 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 38 g carbohydrates; 4 g fibre; 86 mg sodium source: " A Touch of Maple ", alive #340, February 2011

Almost any dried fruit works well for this decadent treat. 12 oz (375 mL) high-quality dark chocolate, at least 70% cocoa, chopped 1/2 cup (125 mL) golden raisins 1/2 cup (125 mL) dried tart cherries 1/2 cup (125 mL) dried mango, chopped 1/2 cup (125 mL) cashews, chopped 1/2 tsp (2 mL) cinnamon 1/8 tsp (0.5 mL) cayenne or chili powder (optional) 1/4 tsp (1 mL) ginger powder (optional) Line a rimmed baking sheet with wax paper or lightly greased parchment paper. In metal bowl, over saucepan of simmering water, melt chocolate until very smooth. Stir in half the dried fruit and cashews, plus the spices. Spread chocolate mixture onto baking sheet. Sprinkle with remaining dried fruit and press gently to adhere. Chill in refrigerator until firm, about 30 minutes. Break into pieces of desired size. Serves 10. Each serving contains: 311 calories; 3 g protein; 16 g total fat (8 g sat. fat, 0 g trans fat); 39 g carbohydrates; 4 g fibre; 10 mg sodium Source: " Sweet Nutrition ", alive #339, January 2011

Make this salad on a lazy Sunday afternoon and bring to work for weekday lunches. Dried blueberries or golden berries can replace the goji berries. 2/3 cup (160 mL) slivered almonds 1 - 19 oz (532 g) can chickpeas, drained and rinsed 1 - 10 oz (280 g) can mandarin orange segments, drained 2/3 cup (160 mL) dried goji berries 1 small red onion, diced 1 clove garlic, minced 1 in (2.5 cm) piece fresh ginger, minced 1 small jalapeno pepper, seeded and minced 1 cup (250 mL) parsley, chopped 4 oz (125 mL) feta cheese, cubed 2 Tbsp (30 mL) apple cider vinegar 2 Tbsp (30 mL) extra-virgin olive oil Fresh ground black pepper to taste In dry skillet over medium heat, toast slivered almonds until golden brown, about 4 minutes, stirring often. Combine all ingredients in large bowl. Store in refrigerator for several hours before serving. Serves 4. Each serving contains: 467 calories; 16 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 53 g carbohydrates; 11 g fibre; 561 mg sodium Source: " Sweet Nutrition ", alive #339, January 2011

Rich in heart-healthy fats, hazelnut meal is available at health food stores—or make your own by grinding up hazelnuts in a food processor or spice grinder. Almond flour would be a good substitution. The sauce can be made the night before and thinned with more maple syrup if needed. Use any extra sauce in yogourt or over fish. Blueberry Sauce 1/2 cup (125 mL) dried blueberries (see recipe below) 1/4 cup (60 mL) orange juice 1/2 tsp (2 mL) lemon zest 1 Tbsp (15 mL) lemon juice 1/4 tsp (1 mL) cinnamon 1 tsp (5 mL) cornstarch 1 Tbsp (15 mL) maple syrup Pancakes 1/3 cup (80 mL) hazelnut meal/flour 2/3 cup (160 mL) whole wheat pastry flour 1 ripe banana, mashed 1 egg, lightly beaten 1 tsp (5 mL) cinnamon 1 tsp (5 mL) baking powder 1/3 cup (80 mL) hazelnuts, chopped 1/2 cup (125 mL) unsweetened hemp milk or other milk of choice In small saucepan, combine blueberries, orange juice, lemon zest, lemon juice, and cinnamon. Bring to a boil, reduce heat, and simmer for 5 minutes. Stir in cornstarch and maple syrup; simmer 1 minute more, or until slightly thickened. Set aside. In large bowl, combine hazelnut meal, whole wheat pastry flour, banana, egg, cinnamon, baking powder, hazelnuts, and hemp milk. Stir in more milk if needed to reach pancake consistency. Heat nonstick skillet over medium. Drop batter, 1/3 cup (80 mL) at a time, into skillet and cook 2 to 3 minutes per side, or until golden brown. Serve topped with Blueberry Sauce. Serves 2 (about 6 pancakes). Each serving contains: 624 calories; 14 g protein; 28 g total fat (3 g sat. fat, 0 g trans fat); 86 g carbohydrates; 10 g fibre; 51 mg sodium Oven-dried Blueberries 1 cup (250 mL) fresh blueberries 1 tsp (5 mL) honey or maple syrup Preheat oven to the lowest setting. Toss blueberries with honey or maple syrup and cook until berries are shrivelled, about 3 hours. Let cool. Source: " Sweet Nutrition ", alive #339, January 2011

The creamy addition of coconut milk enhances the sweet flavour of the beets, while the synergistic blend of ingredients provides a nutrient-dense bowl full of fibre, vitamins, and phytochemicals. 1 Tbsp (15 mL) extra-virgin coconut oil 2 cloves garlic, minced 1/2 cup (125 mL) celery, sliced 2 large carrots, sliced 4 cups (1 L) water 3/4 cup (180 mL) red split lentils 1 tsp each dried parsley, oregano, thyme, and dill 2 cups (500 mL) beets, peeled and sliced 2 Tbsp (30 mL) lemon juice 2 Tbsp (30 mL) apple cider vinegar 1/2 cup (125 mL) apple juice 1 medium tomato, diced 1/4 cup (60 mL) coconut milk Pinch of cayenne, optional Salt to taste Heat oil in large stockpot. Add garlic, celery, and carrots. Saute for 5 minutes. Add 4 cups of water to pot and bring to a boil. Add rinsed red lentils, herbs, and beets. Stir, then simmer covered, for 30 minutes. Add remaining ingredients; stir, and let the mixture heat for an additional 15 minutes, covered. Serve with whole grain flat bread. Serves 8. Each 1 cup (250 mL) serving contains: 130 calories; 6 g protein; 4 g total fat (3 g sat. fat, 0 g trans fat); 20 g carbohydrates; 7 g fibre; 179 mg sodium Source: " Soul Warming Winter Soups ", alive #339, January 2011

The delightful golden colour and delicate texture of this soup soothes with its sweet yet savoury flavour—and it takes less than an hour to cook. 1 1/2 cups (350 mL) baked butternut squash 1 cup (250 mL) raw split peas, yields 3 cups (750 mL) cooked 4 cups (1 L) water 1 strip kombu 1 medium onion, diced 2 celery stalks, chopped 1 1/4 cups (310 mL) almond milk 1 clove fresh garlic, minced 3 in (7.5 cm) piece of fresh ginger, grated 1/2 tsp (2 mL) each turmeric and cumin Pinch of nutmeg Place a halved squash cut side down in baking pan with 1 in (2.5 cm) of water. Bake at 400 F (200 C) for approximately 45 minutes or until brown. Remove from oven and let cool until split peas are cooked. Wash split peas in strainer or sieve, then transfer to large stockpot. Add water and kombu. Turn to high heat and cover. Add onion and celery; wait for water to boil, then reduce heat to low or to a light boil. Stir, cover, and continue to simmer for about 30 minutes. Scoop cooled squash from rind with spoon. Remove kombu from pot. Remove split pea mixture from heat and drain. Place drained split pea mixture and squash in food processor or blender; add 1 cup (250 mL) almond milk, garlic, ginger, and spices. Blend until smooth. Pour back into pot. Whisk in remaining 1/4 cup (60 mL) almond milk. Cover and reheat for 10 minutes on low. Serve with whole grain bread. Seres 8. Each 1 cup (250 mL) serving contains: 165 calories; 7 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 8 g fibre; 125 mg sodium TIP: Kombu is a Japanese seaweed that can be found in many health food stores and Asian markets. Source: " Soul Warming Winter Soups ", alive #339, January 2011

This blend of Asian and North American ingredients satisfies taste buds with a mosaic of curry and barbecue flavours. Wholesome and satisfying, this stew tastes great over rice. 1/2 cup (125 mL) dried mung beans 2 cups (500 mL) boiling water 1 Tbsp (15 mL) butter 2 cloves garlic, minced 1 medium onion, diced 1 large carrot, chopped 1 small red bell pepper, chopped 1 cup (250 mL) cold water 1 medium yam, cubed 3 oz (90 mL) tomato paste 1 Tbsp (15 mL) miso paste 2 Tbsp (30 mL) blackstrap molasses 1 tsp (5 mL) palm sugar or other natural sweetener Juice of 1 lime, freshly squeezed 1 Tbsp (15 mL) each dried cilantro leaves and oregano 1/2 tsp (2 mL) each dried cumin, coriander, turmeric, and ginger 1 tsp (5 mL) pumpkin seeds for garnish Rinse dried mung beans and add to boiling water. Decrease heat to a light boil and simmer, covered, for one hour. Heat butter in large saucepan over medium heat. Saute garlic, onion, carrot, and red pepper for about 10 minutes. Add water, yam, and cooked mung beans. Simmer for 10 minutes, covered. Meanwhile, whisk together remaining ingredients. Stir mixture into pot; simmer, covered, for an additional 10 minutes or until liquid slightly reduces. Garnish with pumpkin seeds and serve over brown rice. Serves 6. Each 1 cup (250 mL) serving contains: 194 calories; 7 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 35 g carbohydrates; 6 g fibre; 222 g sodium Source: " Soul Warming Winter Soups ", alive #339, January 2011

The mixture of carrots and coconut produces a delightful texture and taste that is enhanced by the flavour and nutrition of cashews. 5 large carrots, chopped 3 cups (750 mL) water 1 Tbsp (15 mL) sesame oil 1 clove garlic, minced 2 in (5 cm) piece of fresh ginger, grated 1 medium onion, diced 1 cup (250 mL) raw cashews 1/2 tsp (2 mL) turmeric Dash of paprika Salt and pepper to taste 1/2 cup (125 mL) coconut milk 1 tsp (5 mL) honey Juice of 1 lime, freshly squeezed 1/2 cup (125 ml) fresh cilantro, roughly chopped Put carrots in large stockpot with water; bring to a boil. Lower heat to medium-low and simmer carrots, covered, for about 15 minutes. Heat sesame oil in medium-sized frying pan. Add garlic, ginger, onion, cashews, spices, salt, and pepper. Saute for 5 minutes. Transfer mixture to pot of carrots. Add coconut milk, honey, and lime juice. Stir, then simmer covered, for 5 minutes. Blend mixture in food processor in batches, then transfer back to pot. Use a hand blender to achieve a chunkier consistency. Stir in cilantro before serving. Serve with a simple green salad. Serves 7. Each 1 cup (250 mL) serving contains: 268 calories; 7 g protein; 20 g total fat (6 g sat. fat, 0 g trans fat); 21 g carbohydrates; 4 g fibre; 62 mg sodium Source: " Soul Warming Winter Soups ", alive #339, January 2011

Boost your immune system with our healthy chicken noodle soup. The chunky vegetables, quality protein, and noodles create a fun meal that sustains energy levels while nourishing hunger. 1 Tbsp (15 mL) sesame oil 3 cloves garlic, minced 1 medium onion, diced 1 medium potato, peeled and diced 2 large carrots, diced 1 small yellow bell pepper, diced 1 tsp (5 mL) each dried thyme, oregano, cilantro, and ginger 5 cups (1.25 L) water 1/2 in (2 oz) bunch whole grain spaghetti, snapped in two 2 cups (16 oz) cooked chicken, shredded or firm tofu, cubed (see sidebar) 1 1/2 cups (350 mL) broccoli, chopped 1 Tbsp (15 mL) honey 1 tsp (5 mL) tamari 2 Tbsp (30 mL) lemon juice Salt and pepper to taste 1 tsp (5 mL) red chilli flakes for garnish Heat sesame oil in large stockpot. Add garlic, onion, potato, carrots, and bell pepper. Saute for about 5 minutes; add herbs, spices, and water. Cover and simmer for 10 minutes, stirring occasionally. Add spaghetti, chicken or tofu, broccoli, honey, and tamari; simmer for an additional 10 minutes, covered. In the last couple minutes of cooking, add lemon juice and salt and pepper to taste. Stir. Garnish with red chilli flakes and serve with whole grain bread. Serves 8. Each 1 cup (250 mL) serving contains: 142 calories; 13 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 95 mg sodium Simple shredded chicken To make moist, low-fat chicken, try poaching it, then shredding. Just follow these simple steps. Place skinless, boneless free-range chicken breasts in large pot with a tight-fitting lid. Cover chicken with 2 inches (5 cm) of water. Bring liquid to a boil, reduce heat to low, and cover. Simmer chicken until no pink remains in the centre and an instant-read thermometer inserted in the thickest part of the meat registers 160 F (71 C), about 15 to 20 minutes. Using tongs, remove chicken from liquid and let cool. Shred by pulling the chicken apart with  a fork. TIP: Add 1 cup (250 mL) each chopped carrot, onion, and celery for every quart of water. Add 5 or 6 parsley sprigs, 2 whole garlic cloves, and a bay leaf. When chicken is cooked, strain liquid through a fine-mesh sieve and set aside to cool. Refrigerate or freeze to use later as a savoury chicken stock. Source: " Soul Warming Winter Soups ", alive #339, January 2011

The sunny flavours of the Mediterranean are guaranteed to brighten a dark winter’s day. 2 Tbsp (30 mL) grapeseed oil 2 cloves fresh garlic, minced 1 Tbsp (15 mL) fresh rosemary, chopped 5 oz (142 g) boneless, skinless free-range chicken breast, thinly sliced into strips 1 medium onion, thinly sliced 1 cup (250 mL) broccoli rabe, chopped in 1 in (2.5 cm) pieces 1 cup (250 mL) small cauliflower florets 1 cup (250 mL) parsnips, peeled and thinly sliced 1 cup (250 mL) kale leaves, washed well and chopped 1/3 cup (80 mL) kalamata olives, pitted and chopped 1/4 cup (60 mL) capers, rinsed and drained 1/3 cup (80 mL) sundried tomatoes, chopped 1 Tbsp (15 mL) balsamic vinegar Warm wok over medium-high heat and add 1 Tbsp (15 mL) grapeseed oil. Add garlic, rosemary, and sliced chicken. Cook, stirring constantly, for 5 minutes or until meat is cooked through with no pink visible. Remove to a plate, cover, and keep warm. Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) grapeseed oil. Add onion, broccoli rabe, cauliflower, parsnips, and kale. Cook, stirring constantly, until crisp-tender, about 5 minutes. Add olives, capers, and sundried tomatoes and toss well. Add chicken and heat through, stirring constantly, for about 1 minute. Add balsamic vinegar, mix to combine flavours, and serve. Makes 4 servings. Each serving contains: 177 calories; 11 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 4 g fibre; 318 mg sodium Pairing tip: Pair with a glass of Italian Barbera wine with its refreshing acidity or a lemon-flavoured mineral water for a nice citrus bite. Source: " Wonderful Winter Stir-Fries ", alive #339, January 2011

If packaged pressed tofu is unavailable, make your own. Place firm tofu on a plate, putting another plate on top of the tofu. Place a heavy, stable object (such as a can of food) on top of the upper plate. Let sit for 15 minutes so excess liquid in the tofu is “pressed” out onto the bottom plate. Marinade 1 - 12 oz (325 g) package pressed firm tofu, drained 2 Tbsp (30 mL) low-sodium tamari sauce 1 Tbsp (15 mL) Sriracha chili sauce 1 Tbsp (15 mL) sesame oil 1 in (2.5 cm) piece of fresh ginger, peeled and chopped coarsely Stir-fry 2 Tbsp (30 mL) organic peanut oil 4 heads baby bok choy, base trimmed off, leaves washed, and chopped 1/2 head napa cabbage, root end cut off, washed, and thinly sliced 1 cup (250 mL) butternut squash, peeled and cut into 1/2 in (1.25 cm) pieces 1 cup (250 mL) Brussels sprouts, quartered 1 cup (250 mL) carrots, cut into thin rounds 1/2 cup (125 mL) water 2 Tbsp (30 mL) hoisin sauce 1 Tbsp (15 mL) umeboshi plum vinegar Cut tofu into 1 in (2.5 cm) pieces and place in a shallow dish in a single layer. Combine marinade ingredients and pour over tofu. Let sit for 10 to 15 minutes. Warm wok over medium-high heat and add 1 Tbsp (15 mL) oil. Cook, stirring constantly, for 4 to 5 minutes, until tofu is slightly crisp and browned. Remove to a dish and pour remaining marinade from wok over top. Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) oil. Add vegetables and stir to coat. Add water, bring to a boil, cover, and reduce heat. Steam for 4 to 5 minutes, then uncover and test vegetables for desired doneness; they should be tender-crisp. If necessary, cover and steam for another minute. When vegetables are done, increase heat, add hoisin sauce and umeboshi, and stir to combine. Add tofu and remaining marinade, stir to reheat for 1 to 2 minutes, and serve. Asian noodles such as rice vermicelli provide a great side dish. Makes 4 servings. Each serving contains: 277 calories; 16 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 19 g carbohydrates; 5 g fibre; 346 mg sodium Pairing tip: Try this dish with a serving of warm, good-quality sake or a cup of green tea full of potent antioxidants. Source: " Wonderful Winter Stir-Fries ", alive #339, January 2011

Spicy jerk seasoning is a mainstay of Jamaican cooking. While there is no definitive recipe, you will usually find Scotch bonnet peppers, allspice, onion, thyme, and garlic as the flavour base. Scotch bonnet peppers carry a lot of heat and should be handled with plastic gloves when slicing them, although in this recipe they go right in the blender so gloves are not necessary. Jerk Sauce 1 medium onion, chopped 1/2 cup (125 mL) green onion, chopped 2 cloves garlic 1 tsp (5 mL) fresh ginger, chopped 1 tsp (5 mL) sea salt 2 tsp (10 mL) fresh thyme or 1 tsp (5 mL) dried 2 Tbsp (30 mL) ground allspice 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) nutmeg 1 tsp (5 mL) fresh ground black pepper 1 or 2 Scotch bonnet peppers Stir-fry 16 to 20 medium shrimp, peeled (optional) 2 Tbsp (30 mL) organic coconut oil 1 cup (250 mL) sweet potato, peeled and thinly sliced 1 cup (250 mL) collard greens, thinly sliced 1 cup (250 mL) small broccoli and cauliflower florets 1 lime, juiced Add jerk sauce ingredients to food processor and blend to a paste consistency. Set aside. If using shrimp, warm wok over medium-high heat, then add 1 Tbsp (15 mL) coconut oil. Add shrimp, toss to coat, and season lightly. Cook, stirring constantly, until pink and flesh is opaque, about 3 to 4 minutes. Remove to plate and cover to keep warm. Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) coconut oil. Add vegetables and season. Cook, stirring, until crisp-tender, about 5 minutes. Add shrimp (if using) and jerk sauce and stir for 1 minute to heat through. Remove from heat, add lime juice, and serve. Steamed brown rice makes a great accompaniment to this dish. Makes 4 servings. Each serving (based on a recipe made with 16 shrimp) contains: 120 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 15 g carbohydrates; 3 g fibre; 73 mg sodium Pairing tip: Belgian abbey-style beers have a sweet note that would pair well with the spicy jerk seasoning. For a nonalcoholic option, a refreshing ginger beer would also hit the spot! source: " Wonderful Winter Stir-Fries ", alive #339, January 2011

1 1/2 lbs (750 g) small Brussels sprouts, washed well and trimmed 1 Tbsp (15 mL) extra-virgin olive oil 1 medium fennel bulb, halved lengthwise, core and outer leaves discarded, sliced thinly (fennel fronds chopped and reserved if attached) 8 fresh sage leaves, chopped 1 medium onion, peeled, thinly sliced Sea salt and pepper, to taste 1/2 cup (125 mL) unsalted walnut halves, toasted Slice sprouts in half lengthwise. Steam until tender, approximately 10 minutes. While sprouts steam, warm oil in medium saucepan over medium heat. Add fennel, sage, and onion. Season to taste. Saute until tender and lightly caramelized, 10 to 15 minutes, stirring occasionally. Add cooked sprouts and combine. Serve, garnished with walnuts and fennel fronds. Serves 4. Each serving contains: 159 calories; 4.65 g protein; 10.62 g total fat (1.1 g sat. fat, 0 g trans fat); 12.43 g carbohydrates; 3.68 g fibre; 53.5 mg sodium source: " Brussels Sprouts ", alive #338, December 2010

2 tsp (10 mL) extra-virgin olive oil 2 medium cooking onions, peeled, halved, thinly sliced 1 tsp (5 mL) each fresh oregano and thyme, minced Sea salt and pepper, to taste 2 cups (500 mL) Brussels sprouts, washed, bases sliced off, heads quartered lengthwise 2 cups (500 mL) Swiss chard leaves and stems, washed, chopped 1/4 cup (60 mL) capers, rinsed, drained 1/2 cup (125 mL) kalamata olives, sliced, pitted 1 clove garlic, peeled, minced 1 Tbsp (15 mL) balsamic vinegar 1/2 cup (125 mL) pine nuts, toasted Heat oil in medium saucepan over medium heat. Add onions, thyme, and oregano. Season to taste, toss well, and sauté to 10 minutes until lightly coloured. While onions cook, steam Brussels sprouts for 5 minutes. Add chard leaves and stems; steam 2 to 3 minutes. Add steamed vegetables, capers, olives, and garlic to pan with onions. Cook 2 to 3 minutes. Add vinegar, stir, and serve, topped with pine nuts. Serves 4 as a side dish. Each serving contains: 190 calories; 4.25 g protein; 6.95 g total fat (0.9 g sat. fat, 0 g trans fat); 16.25 g carbohydrates; 5.25 g fibre; 368 mg sodium source: " Brussels Sprouts ", alive #338, December 2010

These protein-packed nibblers can be served like popcorn. Leftovers can be added to soups, stir-fries, pastas, and salads. 2 cups (500 mL) cooked chickpeas 1 Tbsp (15 mL) mustard 1 Tbsp (15 mL) extra-virgin olive oil Juice of 1 lemon 1 tsp (5 mL) Montreal steak seasoning Chipotle pepper to taste Preheat oven to 375 F (190 C). Toss chickpeas with mustard, olive oil, lemon juice, and spices. Place in oiled 8 x 8 x 2 in (2 L) pan and bake for 30 minutes or until golden brown. Place in medium-sized serving bowl with a spoon for dishing onto appetizer plates. Serve. Serves 6. Each serving contains: 113 calories; 5 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 16 g carbohydrates; 4 g fibre; 129 mg sodium Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010