Food

This sophisticated version of a southern favourite is a delicious and deceivingly nutritious party food. Juice of 1 lemon 3 Tbsp (45 mL) extra-virgin olive oil 2 tsp (10 mL) mustard 1 Tbsp (15 mL) apple juice concentrate Black pepper, chipotle powder, and salt to taste 1 avocado, chopped 1 red bell pepper, chopped 1 mango, chopped 1/4 cup (60 mL) red onion, finely chopped 2 cups (500 mL) cooked black beans 1 - 16 oz (450 g) package whole grain baked tortilla chips Cilantro for garnish Whisk together lemon juice, olive oil, mustard, apple juice concentrate, black pepper, chipotle powder, and salt. Set aside. In separate bowl, toss the avocado, red bell pepper, mango, onion, and beans with the dressing. Place tortilla chips on serving plate and top them with bean mixture. Garnish with fresh cilantro and serve. Serves 16. Each serving contains: 209 calories; 6 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates; 5 g fibre; 127 mg sodium Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010

These simple yet elegant sandwiches depend on the quality of the ingredients used. Use the best ingredients and you’ll be guaranteed a batch of delicious sandwiches. 25 thin slices of fresh whole grain baguette 1 1/2 cups (350 mL) hummus 2/3 cup (160 mL) red bell pepper, finely chopped 1 1/2 cups (350 mL) carrots, shredded Thinly sliced avocado, beets, radishes, English cucumbers, snow peas, or other favourite vegetables Pinch of chipotle pepper and Montreal steak seasoning Fresh parsley or alfalfa sprouts for garnish Spread each slice of baguette with 1 Tbsp (15 mL) hummus and top with 1/2 Tbsp (7 mL) pepper, 1 Tbsp (15 mL) carrots, vegetable slices, and spices. Garnish with parsley or sprouts, and place on an elegant serving platter. Serve. Makes 25 open-faced sandwiches. Each sandwich contains:  96 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 13 g carbohydrates; 3 g fibre; 151 mg sodium Tip Instead of using slices of baguette, try whole grain pitas or tortillas. Or, if you’re feeling really adventurous, use sliced, roasted sweet potatoes. To prepare the sweet potatoes, brush each slice with extra-virgin olive oil and bake at 375 F (190 C) for 30 minutes or until cooked. Did you know? To make your own hummus, purée 1 cup (250 mL) cooked chickpeas with the juice of 1 lemon, l/3 cup (80 mL) tahini or 1/4 cup (60 mL) extra-virgin olive oil, and 2 roasted garlic cloves using a hand-held blender. Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010

1 3/4 cup (430 mL) almond flour 1/2 cup (125 mL) natural brown sugar 1/2 tsp (2 mL) almond extract Finely grated zest of 1/2 lemon 2 large egg whites 1/3 cup (80 mL) sorghum flour 1/3 cup (80 mL) natural brown sugar 3/4 cup (180 mL) whole almonds Combine almond flour, 1/2 cup (125 mL) brown sugar, almond extract, and lemon zest in food processor. Whirl until smooth. Transfer bowl to refrigerator and cover. Refrigerate for an hour for almond flour to chill and absorb flavours. Line baking sheets with parchment and preheat oven to 325 F (160 C). Remove bowl from refrigerator; add egg whites and sorghum flour. Whirl to blend. Dough will be very soft and sticky. Scoop out a dollop of dough using a teaspoon. Roll between damp palms and drop into small bowl containing 1/3 cup (80 mL) brown sugar. Gently roll around in sugar to coat. Place on baking sheet and gently press an almond in the centre. Repeat with remaining dough, placing balls 1 in (2.5 cm) apart. Bake in centre of oven for 18 minutes or until lightly golden. Remove to rack and cool. Remove cookies from baking sheet and store in tightly covered container at room temperature for up to a week, or freeze them. Makes 40. Each serving contains: 55 calories; 2 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 5 mg sodium TIP: Almond flour is raw blanched whole almonds ground into a fine powder. You can grind your own in a blender or food processor. Make small amounts and stop when it becomes meal—or you could end up with almond butter! You can also purchase almond flour at natural health stores. Source: " Gluten-Free Holiday Goodies ", alive #338, December 2010

4 oz (125 g) dark Belgian chocolate 1/2 cup (125 mL) unsalted butter 1 large egg 2 egg whites 3/4 cup (180 mL) raw cane sugar 3/4 cup (180 mL) oat flour 1/2 tsp (2 mL) fine sea salt 1/4 tsp (1 mL) baking soda 1 tsp (10 mL) vanilla 1/2 tsp (2 mL) finely grated zest of 1 orange 1/2 cup (125 mL) hazelnuts, chopped, toasted (optional) Preheat oven to 350 F (180 C). Lightly brush 9 x 9 in (23 x 23 cm) square pan with melted butter and set aside. Melt chocolate and butter in saucepan over low heat, stirring often to prevent burning. Set aside to slightly cool. Place egg and egg whites in mixing bowl; beat with electric mixer until foamy. Beat in sugar until smooth. Gradually beat in chocolate mixture until smooth and glossy. Combine dry ingredients, except for chopped hazelnuts and orange zest, in separate bowl. Stir to blend. Gradually fold into chocolate mixture. Add vanilla and grated zest; beat well with wooden spoon by hand. Fold in chopped hazelnuts. Mixture will be thin, but don’t be concerned. Pour into prepared pan and smooth the top. Bake in centre of oven for 25 to 30 minutes or until dough appears set. Don’t overbake. Brownies will be soft in the centre but will firm slightly once rested and chilled. Remove pan to rack to cool for about 10 minutes before cutting into squares. Excellent at room temperature and also served refrigerated when more firm. Serves 16. Each serving contains: 200 calories; 4 g protein; 13 g total fat (6 g sat. fat, 0 g trans fat); 20 g carbohydrates; 2 g fibre; 87 mg sodium TIPS: Read labels carefully when buying oat flour, as it can encounter wheat contamination depending on the manufacturer. Teff, an ancient seed flour; chestnut flour; or buckwheat may be substituted for the oat flour in this recipe. For a denser brownie, if storing at room temperature, increase the oat flour by 1/4 cup (60 mL). Source: " Gluten-Free Holiday Goodies ", alive #338, December 2010

3/4 cup (180 mL) tapioca flour 3/4 cup (180 mL) buckwheat flour 1/2 tsp (2 mL) guar gum 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) fine sea salt 1 egg 3/4 cup (180 mL) raw cane sugar 1/2 cup (125 mL) natural creamy peanut butter* 1/4 cup (60 mL) unsalted butter at room temperature 1 tsp (5 mL) vanilla 1 cup (250 mL) brown rice crisp cereal 1/2 cup (125 mL) unsalted peanuts, chopped, toasted *Can substitute cashew butter, if you wish. Preheat oven to 350 F (180 C). Line baking sheets with parchment paper. Combine flours, guar gum, baking soda, and salt in bowl. Stir to blend. Place egg and sugar in mixing bowl and beat with electric mixer until light and fluffy. Add peanut butter, unsalted butter, and vanilla; beat just until blended. Add flour mixture and stir with wooden spoon until combined. Fold in cereal and nuts. Scoop out tablespoons of dough and place 1 in (2.5 cm) apart on prepared baking sheets. Gently press down with a fork dipped in water. Bake in centre of preheated oven until cookies are golden and crisp, about 15 to 18 minutes. Cool on a wire rack. Makes 3 dozen. Store in tightly covered container at room temperature for up to a week. Each serving contains: 81 calories; 2 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 10 g carbohydrates; 1 g fibre; 31 mg sodium TIPS: Tapicoa starch is flavourless and offers a lighter texture. It’s best used for only 50 percent of the total flour content, so we paired it with buckwheat. Contrary to its name, buckwheat is a member of the rhubarb family; it’s chock full of protein, fibre, and minerals. Guar gum is a binding agent, but use it sparingly. You can also use xanthan gum in place of the guar gum. For crispiness we added an organic brown rice cereal. Source: " Gluten-Free Holiday Goodies ", alive #338, December 2010

Potatoes 2 lb (1 kg) sweet potatoes, peeled and cubed 2 Tbsp (30 mL) butter 2 Tbsp (30 mL) pure maple syrup 1 tsp (5 mL) cumin 1 tsp (5 mL) ground ginger Salt and pepper, to taste Mushrooms 1 Tbsp (15 mL) butter 4 cups (1 L) white button mushrooms, sliced 1/3 cup (80 mL) dry red wine Salmon Patties 2 - 5.6 oz (160 g) cans sockeye salmon 1/2 cup (125 mL) rolled oats 1 large egg 1/2 red bell pepper, finely diced 1 shallot, finely diced 2 tsp (10 mL) curry powder Juice of 1/2 lemon Ground black pepper, to taste 1 Tbsp (15 mL) extra-virgin olive oil Potatoes: On stovetop, steam sweet potatoes until very tender. In large bowl, mash potatoes with fork or potato masher along with butter, maple syrup, cumin, ginger, salt, and pepper. Mushrooms: Melt butter in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in red wine and cook for another 10 minutes or until most of the wine has evaporated. Season with salt, if desired. Salmon Patties: In large bowl, flake canned salmon with a fork. Mix in oats, egg, red pepper, shallot, curry powder, lemon juice, and black pepper. Form into 4 equal-sized patties. Heat olive oil over medium heat in skillet and cook salmon patties for 3 minutes or until lightly browned. Flip carefully to avoid breaking patties apart, and cook for an additional 3 minutes. Serve patties with mashed sweet potatoes and top with mushrooms. Serves 4. Each serving contains: 555 calories; 28 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 64 g carbohydrates; 9 g fibre; 437 mg sodium Source: " 8 Sniffle-Busting Foods ", alive #338, December 2010

1 medium apple, chopped 1 1/2 tsp (7 mL) matcha powder 1/2 cup (125 mL) plain yogurt 1/4 cup (60 mL) almonds, about 20 1 medium banana, preferably frozen 1/4 cup (60 mL) wheat germ Combine apple and 1 cup (250 mL) water in blender and puree until smooth. Add matcha powder, yogurt, almonds, banana, and wheat germ to blender and process until smooth. Serves 2. Each serving contains: 248 calories; 10 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 7 g fibre; 46 mg sodium Source: " 8 Sniffle-Busting Foods ", alive #338, December 2010

Serve as an appetizer or a stand-alone lunch. You can also use cashews and acorn squash. Walnuts 1 cup (250 mL) walnut pieces 2 Tbsp (30 mL) maple syrup 1/8 tsp (0.5 mL) cayenne pepper 1 tsp (5 mL) fresh rosemary, chopped Salt to taste Soup 2 tsp (10 mL) vegetable oil 1 large yellow onion, diced 2 lb (1 kg) butternut squash, peeled and cubed 1 1/2 cups (350 mL) apple cider 2 cups (500 mL) reduced-sodium vegetable stock 1 tsp (5 mL) dried sage Salt and pepper to taste 1/3 cup (80 mL) maple syrup Preheat dry skillet over medium-high heat. Add walnuts, maple syrup, cayenne, rosemary, and salt. Cook, stirring frequently, until syrup is caramelized and nuts are toasted, about 2 minutes. Be careful not to burn the walnuts. Let cool. In large saucepan, heat oil over medium heat. Add onions to pan and cook for 4 minutes. Add squash and apple cider to pan. Bring to a boil, reduce heat and simmer for 10 minutes to reduce some of the cider. Pour in stock and stir in sage, salt, and pepper. Return to boil and simmer for 20 minutes. Stir in maple syrup and pur'ee soup in blender or food processor until smooth. Ladle soup into serving bowls and top with maple walnuts. Serves 6. Each serving contains: 282 calories; 5 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 42 g carbohydrates; 5 g fibre; 58 mg sodium source: " A Touch of Maple ", alive #340, February 2011

3/4 cup (180 mL) all-purpose flour 3/4 cup (180 mL) whole wheat pastry flour 2 tsp (10 mL) baking powder 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) nutmeg 1/4 tsp (1 mL) allspice 1/2 cup (125 mL) sucanat 1/3 cup (80 mL) butter 1 1/4 cups (325 mL) mandarin segments 1 egg, slightly beaten 1/3 cup (80 mL) milk 1/2 cup (125 mL) chopped walnuts Combine flours, baking powder, salt, nutmeg, allspice, and sucanat. Cut in butter. Add orange segments and mix lightly. Combine egg and milk. Add to flour mixture with walnuts, and combine just until flour is moistened. Do not overmix. Pour batter into greased muffin pan, filling muffin cups 3/4 full. Bake at 350 F (180 C) for 20 to 25 minutes or until firm to the touch. Remove from pan. Makes 12 muffins. Each muffin contains: 175 calories; 3 g protein; 8 g total fat (3 g sat. fat, 0 g trans fat); 24 g carbohydrates; 2 g fibre; 118 mg sodium Source: " Mandarin Appeal ", alive #337, November 2010

1 1/4 cups (310 mL) fresh mandarin segments, roughly chopped 2 tsp (10 mL) extra-virgin olive oil 1/2 cup (125 mL) red onion, chopped 1 clove garlic, minced 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) brown sugar, firmly packed 1/4 tsp (1 mL) crushed red pepper flakes 1/3 cup (80 mL) sweet yellow bell pepper, diced 1/3 cup (80 mL) diced tomato 1/3 cup (80 mL) diced avocado 1 Tbsp (15 mL) lime juice 3 cups (750 mL) water 1 tsp (5 mL) salt 2 celery stalks, diced 2 carrots, diced 1 onion, chopped 1 bay leaf 4 boneless skinless chicken breasts Ensure that all white pith is removed from mandarin segments. Place segments in a small bowl and cover with warm water. Let soak for 10 minutes. Add olive oil to medium saucepan, and place over medium-high heat. Add onion and garlic and cook, stirring occasionally, until onion is tender; about 5 minutes. Stir in balsamic vinegar, brown sugar, and pepper flakes. Cook, stirring constantly, until sugar dissolves, about 2 to 3 minutes. Remove from heat. Drain mandarin oranges and add to mixture, along with bell pepper, tomato, avocado, and lime juice. Set aside. Bring 3 cups (750 mL) water and salt to a boil in shallow saucepan. Add celery, carrots, onion, and bay leaf and cook until tender, about 4 minutes. Transfer vegetables to bowl with slotted spoon. Add chicken to saucepan and bring to simmer. Cover and simmer over medium-low heat, turning once, until no longer pink inside; about 12 minutes. Discard bay leaf. With slotted spoon, transfer chicken to serving plate and top each breast with 1/3 cup (80 mL) mandarin mixture. Serve with vegetables. Serves 4. Each serving contains: 279 calories; 29 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 23 g carbohydrates; 4 g fibre; 702 mg sodium Source: " Mandarin Appeal ", alive #337, November 2010

1/2 cup (250 mL) blanched slivered almonds 3 Tbsp (45 mL) orange juice or juice of 1/2 mandarin orange 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) red wine vinegar 1 bunch spinach, stemmed and coarsely chopped 4 mandarin oranges, peeled and segmented 1/3 cup (80 mL) red onion, thinly sliced into half moons 1/2 cup (125 mL) Gorgonzola cheese, crumbled Heat skillet over medium-high heat. Add almonds to skillet, and stir frequently until lightly toasted. Remove from heat, and set aside. In small bowl, whisk together juice, olive oil, and vinegar. In large bowl, toss together spinach, mandarin orange segments, red onion, cheese, and toasted almonds. Just before serving, pour dressing on salad, and toss to coat. Serves 4. Each serving contains: 237 calories; 10 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 20 g carbohydrates; 5 g fibre; 306 mg sodium Source: " Mandarin Appeal ", alive #337, November 2010

This pretty dessert is easy to prepare (it’s ready in less than 5 minutes!) and nutritious enough to be served at breakfast—a great choice for brunch and other get-togethers, too. 4 cups (1 L) chopped pineapple 1/4 cup (60 mL) unsalted shelled pistachios 1/2 cup (125 mL) pomegranate seeds or dried cranberries 3 Tbsp (45 mL) honey Place pineapple in medium serving bowl. Sprinkle with pistachios and pomegranate seeds and drizzle with honey. Serve. Serves 8. Each serving contains: 92 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 19 g carbohydrates; 1 g fibre; 2 mg sodium; 15 g sugars Did you know? Vegans who avoid all animal products, including honey, can substitute maple syrup as a sweetener. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

This wholesome dessert is very simple to prepare and even easier to eat. Plain granola and pecans add crunch, and bananas and almond butter add flavour. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) cinnamon 1/3 cup (80 mL) plain granola 2 Tbsp (30 mL) chopped pecans 3/4 cup (180 mL) apricot purée 1/4 cup (60 mL) almond butter 1 banana, peeled and mashed Preheat oven to 375 F (190 C). Mix flour, salt, baking soda, cinnamon, and granola in large bowl. Mix in pecans, puréed almond butter, and banana. Press into oiled 8 x 8 x 2 in (2 L) pan and bake for 15 minutes or until golden brown. Let cool, cut into squares, and serve. Serves 16. Each portion contains: 66 calories; 2 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 113 mg sodium; 4 g sugars TIP: To make about 1 cup of apricot purée simply place 1 cup of dried apricots in a small pot and cover with water. Let pot boil over high heat, then simmer until fruit is tender and most water has been absorbed. Purée until smooth using a handheld blender. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

These protein-packed dessert bars offer a creamy texture and flavourful taste thanks to the silken tofu and nutritious fruit they contain. For the crust: 1/2 cup (125 mL) whole wheat pastry flour 2 Tbsp (30 mL) flaxseed meal 2 Tbsp (30 mL) almond butter 1/2 tsp (2 mL) cinnamon 2 Tbsp (30 mL) apple juice concentrate 2 Tbsp (30 mL) apricot purée For the filling: 1 - 16 oz (500 mL) package firm silken tofu 1 - 16 oz (500 mL) can of pears (packed in juice), drained 1/2 cup (125 mL) apricot purée 2 Tbsp (30 mL) fresh lemon juice 2 Tbsp (30 mL) lemon zest Sliced fruit of choice for topping Preheat oven to 375 F (190 C). Mix flour, flaxseed meal, almond butter, and cinnamon in small bowl. Mix in juice and apricot purée. Press into oiled 8 x 8 x 2 in (2 L) pan and bake 10 minutes or until golden brown. Meanwhile, blend tofu, pears, purée, juice, and zest in medium bowl using handheld blender. Spread onto baked crust and bake for 20 more minutes. Let cool. Top with sliced fruit and serve. Serves 16. Each portion contains: 63 calories; 3 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 12 mg sodium; 5 g sugars TIP: Quickly make flaxseed meal at home by grinding organic flaxseeds with an electric coffee grinder. TIP: To make about 1 cup of apricot purée, simply place 1 cup of dried apricots in a small pot and cover with water. Let pot boil over high heat, then simmer until fruit is tender and most water has been absorbed. Purée until smooth using a handheld blender. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

This crustless bake is brimming with flavour thanks to orange juice, almond butter, and bananas that combine to deliver a delicious and healthy sweet treat. 4 cups (1 L) puréed cooked pumpkin 1/2 cup (125 mL) apricot purée 1/3 cup (80 mL) almond butter 1/2 Tbsp (7 mL) orange zest 1/2 tsp (2 mL) dried ginger 2 bananas, peeled and sliced 3 Tbsp (45 mL) apple juice concentrate 3 Tbsp (45 mL) dried cranberries Preheat oven to 400 F (205 C). Combine pumpkin, apricot purée, almond butter, orange zest, and ginger, using handheld blender if necessary. Pour equal amounts into two small casserole dishes. Top with bananas and brush with apple juice. Bake for 25 minutes or until bananas are golden brown. Let cool slightly, then top with cranberries. Serve. Serves 8. Each portion contains: 163 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 27 g carbohydrates; 6 g fibre; 9 mg sodium; 14 g sugars TIP: To make about 1 cup of apricot purée, simply place 1 cup of dried apricots in a small pot and cover with water. Let pot boil over high heat, then simmer until fruit is tender and most water has been absorbed. Purée until smooth using a handheld blender. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

Using prepared granola on top of this tasty crisp reduces an already-short preparation time. Choose your favourite berries, or any fresh or frozen fruit, to give this recipe a personal touch. 8 cups (2 L) frozen berries or other fresh or frozen fruit 2 Tbsp (30 mL) orange juice or juice of 1 lemon 2 Tbsp (30 mL) apple juice concentrate Powdered ginger and cinnamon, to taste Pinch of black pepper 3 cups (750 mL) prepared granola Preheat oven to 375 F (190 C). Toss berries with lemon or orange juice, apple juice, and spices and place in 13 x 9 x 2 in (3.5 L) pan. Top with granola and bake for 25 minutes. Let cool slightly, and serve with milk or non-dairy beverage of your choice. Serves 8. Each serving contains: 152 calories; 2 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 55 mg sodium; 17 g sugars Did you know? A pinch of black pepper will subtly enhance the flavour of the berries without making them taste hot. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

Tilapia and catfish can also be used as the main protein source. Serve with some crusty bread. 1 Tbsp (15 mL) extra-virgin olive oil 1 large onion, chopped 3 cloves garlic, minced 2 medium carrots, sliced 1 medium zucchini, chopped 3/4 cup (180 mL) dry white wine 2 stalks celery, sliced 1 - 28 oz (796 mL) can diced tomatoes 1 cup (250 mL) water 1 Tbsp (15 mL) dried oregano 1 tsp (5 mL) cumin 1/2 tsp (2 mL) red pepper flakes 1/2 tsp (2 mL) coriander Salt and pepper to taste 1 1/2 lb (750 g) haddock, rinsed and cut into 1 in (2.5 cm) chunks Fresh cilantro Heat oil in large pot over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Toss garlic, carrots, and zucchini into pot and saute for another 6 minutes, stirring frequently. Pour in wine, raise heat to medium-high and simmer until most of wine has evaporated, about 5 minutes. Stir in celery, tomatoes, water, spices, salt, and pepper. Bring to a boil, reduce heat, and simmer covered for 10 minutes. Stir in fish and continue to simmer for 5 to 7 minutes or until fish pieces start to look opaque. Ladle into serving bowls and garnish with cilantro. Serves 4. Each serving contains: 324 calories; 37 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 7 g fibre; 448 mg sodium source: " One-Pot Wonders ", alive #337, November 2010

Lentils, nuts, and potatoes all contribute to the wealth of dietary fibre in this recipe. Other nuts such as pecans and walnuts can also be used in the sauce. 1 Tbsp (15 mL) extra-virgin olive oil 1 large yellow onion, diced 3 garlic cloves, minced 1 in (2.5 cm) fresh ginger, minced 1/2 tsp (2 mL) turmeric 1/2 tsp (2 mL) cinnamon 4 to 5 green cardamom pods, crushed or 1/2 tsp (2 mL) cardamom powder Salt and pepper to taste 1 cup (250 mL) green lentils 1/2 lb (225 g) potatoes, cubed 3 1/2 cups (850 mL) water 1/3 cup (80 mL) plain yogourt 1/4 cup (60 mL) unsalted cashews 1/4 cup (60 mL) almonds 1/2 tsp (2 mL) cayenne or chili powder Cilantro or parsley In large saucepan, heat oil over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Add garlic and ginger; saute for 3 minutes, stirring frequently. Add turmeric, cinnamon, cardamom, salt, and pepper; saute for an additional 2 minutes. Stir in lentils, potatoes, and water. Bring to boil, reduce heat, and simmer covered until lentils and potatoes are tender, about 30 minutes. Add yogourt, cashews, almonds, and cayenne to bowl of food processor and process until smooth. Stir nut-yogourt sauce into lentils and continue simmering for 5 minutes. Place in serving bowls and garnish with cilantro or parsley. Serves 4. Each serving contains: 379 calories; 18 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 50 g carbohydrates; 18 g fibre; 44 mg sodium source: " One-Pot Wonders ", alive #337, November 2010

For those who can handle a little heat, this piquant mole is from the Oaxaca region of Mexico. Add a dollop of yogourt or sour cream to reduce the fiery kick. Canned tomatillos and dried ancho chili peppers are available in the ethnic foods section of many stores. If available, goat meat would be an excellent meat for this intensely flavoured dish. 3 to 4 dried ancho chili peppers 1 lb (450 g) boneless, skinless chicken thighs 1 bay leaf 1/2 tsp (2 mL) salt 2 Tbsp (30 mL) extra-virgin olive oil 1 medium sweet potato, chopped into small cubes 1 yellow onion, diced 2 garlic cloves, minced 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) dried oregano 1 tsp (5 mL) cinnamon 2 whole cloves 1 - 14 oz (400 mL) can tomatillos, about 8 to 10, drained and quartered 1/4 cup (60 mL) walnuts or almonds 1 medium apple, diced 1 medium pear, diced 1 cup (250 mL) pineapple chunks Plain yogourt or sour cream (optional) Remove stem and seeds from ancho chilies and soak in warm water for 30 minutes. In large saucepan, bring 2 cups (500 mL) of water to a boil. Toss in chicken, bay leaf, and salt. Simmer covered for 12 minutes or until chicken is cooked through, flipping halfway. Remove chicken from pan and discard liquid and bay leaf. Return pot to stove and heat 1 Tbsp (15 mL) oil over medium heat. Add sweet potato cubes to pan and cook until tender, about 10 minutes, stirring frequently. Remove potato from pan and heat remaining oil. Cook onion until soft, about 6 minutes, stirring frequently. Stir in garlic, spices, and tomatillos. Cook for 5 minutes, stirring frequently. Drain chilies and place in blender or food processor along with tomatillo mixture, nuts, and 1 cup (250 mL) of water. Process until smooth. Place mole in pan along with chicken, potato, apple, pear, and pineapple; heat for 5 minutes. Place on serving plates and top with a dollop of yogourt or sour cream if desired. Serves 4. Each serving contains: 416 calories; 27 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 41 g carbohydrates; 10 g fibre; 415 mg sodium source: " One-Pot Wonders ", alive #337, November 2010

This riff on paella is studded with tofu instead of seafood and sausage but is just as flavourful despite containing less fat. 1 – 12 oz (350 g) package firm tofu 2 Tbsp (30 mL) extra-virgin olive oil 1 yellow onion, chopped 1 large red bell pepper, chopped 2 garlic cloves, minced 2 cups (500 mL) short grain rice, such as arborio 3 1/2 cups (850 mL) low-sodium vegetable broth 4 plum tomatoes, chopped 1/4 tsp (1 mL) saffron 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) paprika Salt and pepper to taste 1 cup (250 mL) frozen peas Slice tofu in half horizontally and lay on a couple pieces of paper towel placed on a plate. Top with additional paper towel and another plate. Place a heavy object on plate, and let sit 15 minutes to press out water. Slice each piece into 1 in (2.5 cm) cubes. In large pan, heat 1 Tbsp (15 mL) oil over medium heat. Cook tofu, stirring frequently, until brown, about 5 minutes. Remove from pan. Place 1 Tbsp (15 mL) oil in pan and cook onion, stirring frequently, until softened, about 6 minutes. Add red pepper and cook 3 minutes, stirring often. Add garlic, rice, broth, tomatoes, saffron, thyme, paprika, salt, and pepper to pan and bring to a boil. Reduce heat and simmer covered for 15 minutes. Stir in tofu and peas; cook until most of the liquid has been absorbed, about 5 minutes. Let rest for 10 minutes before serving. Serves 5. Each serving contains: 456 calories; 16 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 77 g carbohydrates;5 g fibre; 130 mg sodium source: " One-Pot Wonders ", alive #337, November 2010

3/4 cup (180 mL) golden raisins 3/4 cup (180 mL) slivered almonds 1 3/4 cups (430 mL) boiling water 5 to 6 Tbsp (75 to 90 mL) fresh-squeezed mandarin juice, divided 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) orange peel, finely grated 2 cups (500 mL) whole wheat couscous Soak raisins in small bowl with enough hot water to cover completely. Set aside. Toast almond slivers in heavy ungreased skillet over medium heat just until they turn golden, stirring often to prevent burning. Set aside. Combine boiling water, 2 Tbsp (30 mL) juice, oil, and peel in medium saucepan, and bring to boil. Stir in couscous; cover and remove from heat. Let stand until liquid is absorbed and couscous is tender, about 5 minutes. Fluff with fork, adding orange juice by tablespoonfuls to taste. Drain raisins and add to couscous mixture along with toasted almonds. Serves 4. Each serving contains: 574 calories; 16 g protein; 14 g fat (1 g sat. fat, 0 g trans fat); 98 g carbohydrates; 8 g fibre; 17 mg sodium source: " Mandarin Appeal ", alive #337, November 2010

2 large potatoes, peeled and diced into 1/2 inch (1 cm) cubes, about 2 cups (500 mL) 1 Tbsp (15 mL) grapeseed oil 1/2 small onion, minced 3 garlic cloves, minced 1 jalapeno pepper, seeded and minced 2 tsp (10 mL) grated ginger root 1 Tbsp (15 mL) curry paste 1/4 tsp (1 mL) each of ground cumin and salt 10 oz (300 g) package frozen chopped spinach, thawed 1/2 cup (125 mL) frozen peas, thawed 2 Tbsp (30 mL) cilantro, finely chopped 12 - 10 inch (25 cm) pesto or jalapeno flavoured flour tortillas Paprika Mango chutney (optional) Plain yogourt (optional) Cook potatoes in pot of boiling salted water just until tender, about 7 minutes. Drain and allow to dry. Meanwhile, heat oil in skillet. Add onion, garlic, jalapeno pepper, and ginger; saute just until onion is soft. Remove from heat and stir in curry paste, cumin, and salt. Squeeze as much liquid from spinach as you can, and stir into onion mixture along with potatoes and peas. Fold in cilantro. Taste and add more salt if you wish. You should have about 3 cups (750 mL) of filling. Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Cut flour tortillas in half. Run half a tortilla through a shallow dish with water. Place on flat surface. Put 2 Tbsp (30 mL) filling near end of tortilla and roll up into a cone. Tuck in the bottom end and gently press seams together. Place seam side down on baking sheet. Repeat with remaining tortilla halves. Samosas can be covered with plastic wrap and refrigerated overnight, if you wish. To bake, place samosas in middle of preheated oven and bake for about 10 minutes or until golden brown. Dust samosas with paprika and serve with mango chutney and plain yogourt for dipping. Makes about 24 large samosas. Each samosa contains:  100 calories; 2.5 g protein; 2.1 g total fat (0 g sat. fat, 0 g trans fat); 6.3 g carbohydrates; 1.7 g fibre; 232 mg sodium source: " Game Night Munchies ", alive #327, January 2010

2 medium eggplants, about 1 1/2 to 2 lb (750 g to 1 kg) 1/4 cup (60 mL) freshly squeezed lemon juice 1/4 cup (60 mL) tahini paste* 2 tsp (10 mL) toasted sesame seed oil 1 tsp (5 mL) light soy sauce 2 garlic cloves, very finely minced 1/2 cup (125 mL) fresh parsley, finely minced, + 1 Tbsp (15 mL) for garnish 3 whole green onions, finely minced, about 1/4 cup (60 mL) 1 tsp (5 mL) salt Freshly ground black pepper 1 Tbsp (15 mL) extra-virgin olive oil *Tahini paste is a ground sesame seed paste found in a jar in the ethnic section of your grocery store. Preheat oven to 400 F (200 C). Slice stem ends from eggplants and prick eggplants all over with a fork. Place directly on oven rack and roast slowly in the oven until completely pooped, about 45 minutes. When sagging, wrinkled, and totally soft, you’ll know they’re ready. Remove very carefully from oven and wait until cool enough to handle. Alternatively, place eggplant on greased barbecue grill and grill, covered, over medium-high heat for 30 minutes. Turn several times with tongs until charred all over and pooped. Cut eggplants in half and scoop out the insides. Place in large bowl and mash with large fork until no longer chunky. Add remaining ingredients, except olive oil and 1 Tbsp (15 mL) minced parsley reserved for garnish. Blend together until it’s as smooth as you like. Cover and refrigerate until ready to serve. Can be refrigerated overnight. Add more salt and pepper to taste, if you wish. Just before serving, drizzle with 1 Tbsp (15 mL) of olive oil and sprinkle with remaining parsley. Serve with lots of crisp veggies such as broccoli florets, carrot curls, cucumber, bell pepper strips, and cubes of whole wheat baguette. Makes 2 cups (500 mL). Each 1 Tbsp (15 mL) of dip contains: 40 calories; 0.85 g protein; 7.5 g total fat (0 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0.5 g fibre; 19.5 mg sodium source: " Game Night Munchies ", alive #327, January 2010

1 large sweet onion, chopped 6 large garlic cloves, peeled 2 red bell peppers, seeded and julienned 1 yellow bell pepper, seeded and julienned 1 green bell pepper, seeded and julienned 1/3 cup (80 mL) extra-virgin olive oil Salt and freshly ground black pepper 1 lb (450 g) unpeeled eggplant, trimmed and cut into 1/2 inch (1 cm) chunks 2 - 10 in (25 cm) zucchinis, coarsely chopped 1/2 cup (125 mL) vegetable stock or tomato juice (optional) 1 - 28 oz (796 mL) can diced tomatoes, including juice 1/2 cup (125 mL) fresh basil, chopped 1/2 tsp (2 mL) crushed red peppers 1/2 tsp (2 mL) fennel seed, crushed 1 cup (250 mL) feta, crumbled Arugula leaves Preheat oven to 500 F (260 C). Position oven rack on top level. Lightly oil large baking sheet and set aside. Combine onion, garlic, and peppers in large bowl. Drizzle with 2 Tbsp (30 mL) olive oil and sprinkle with a little sea salt and freshly ground black pepper. Toss to coat evenly and spread out in a single layer on prepared baking sheet. Bake on top rack in preheated oven for 20 minutes. Stir occasionally for even roasting. (Be careful when opening the oven, as escaping steam from the roasting vegetables can scald.) Meanwhile, to release some of the bitter juices from the eggplant, toss with salt and place in a sieve. Cover sieve with a plate just small enough to fit snugly inside sieve. Place a weight on top, such as a 28 oz (796 mL) can of tomatoes. Set in sink to drain for 30 minutes. Remove plate. Rinse eggplant with cold running water and pat cubes dry with paper towels. Place in large, heavy saucepan along with oven-roasted vegetables, zucchini, stock, tomatoes, and seasonings. Cover. Simmer over medium-low heat for 15 to 20 minutes, stirring occasionally until vegetables are done as you like. Serve immediately, or cool, cover, and refrigerate overnight for flavours to blend. Excellent served hot or cold with crumbled feta and fresh arugula. Can be refrigerated for several days. Enjoy with crisp toasted slices of whole wheat baguette. Serves 10. Each serving contains: 174 calories; 2.8 g protein; 11.6 g total fat (3.4 g sat. fat, 0 g trans fat); 11 g carbohydrates; 3 g fibre; 309 mg sodium source: " Game Night Munchies ", alive #327, January 2010