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by author Sally Errey, RNCP
It’s easy to take in the power of cancer-preventing plantfoods at all times of the day, for breakfast, lunch and dinner.
The anticancer recipes featured this month will certainly put you on the right path.
Adding ground flax seeds to breakfast cereals, smoothies or salads is a simple, tasty and cost-effective preventive measure. These tiny seeds have a very mild nutty taste that complements most foods. Part of their benefit comes from their soluble fibres, known as mucilages. These fibres (also found in oatmeal and other grains) bind with water, resulting in a thick paste. Flax seeds can be ground and added to water and used instead of eggs, as you’ll see in this month’s Flaxen French Toast recipe.
Another way to incorporate flax is to use cold-pressed flax seed oil. This provides good fats that are essential for health-they boost immunity and help with cell repair. This versatile oil can be used in salad dressings and smoothies as well as stirred uncooked into hot dishes. Because flax seed oil is very sensitive to heat and light, be sure to follow the instructions on the bottle for storage and use.
Increasing your intake of leafy greens and brightly coloured fruits and vegetables has been shown repeatedly to dramatically reduce the risk of cancer. Colourful produce contains powerful anticancer antioxidants including vitamin C and beta-carotene. However, to get the full benefit you need to eat the recommended five to 10 servings per day.
How do you get your daily veggie servings? It’s especially easy if you have a few delicious dressings on hand to make salads and steamed vegetables that much more appetizing. Try Christel’s Creamy Sesame Dressing served over leafy greens-it’s always a hit with family and friends. Experiment with spring salad mixes, deep purple romaine lettuce, red lettuces, spinach,
colourful cabbage, grated beets and carrots in your salads. Don’t forget to add some colourful fruits such as blueberries, grapes, orange segments, apples and pears for an exotic touch. For steaming, liver-loving dandelion greens and cruciferous vegetables-kale, brussels sprouts, broccoli and cauliflower-are all excellent ideas and can be topped nicely with the Flax Oil and Raw Garlic Dressing. It also helps to keep a staple food in the fridge like the hearty and wholesome Potato Salad With Flax Seed Oil.
Once you’ve included a variety of new foods in your repertoire, feel free to experiment with new ways to prepare them. Eat foods raw, steamed or lightly stir-fried to get maximum nutrition and enzyme exposure (from raw foods particularly). Armed with an arsenal of cancer-fighting fruits, vegetables, nuts and seeds and herbs such as garlic, you’ll be well equipped to decrease
your cancer risk.
–Sally Errey, RNCP
Flax Oil and Raw Garlic Dressing
Flaxen French Toast
Creamy Sesame Dressing
Potato Salad With Flax Seed Oil
Source: alive #246, April 2003
Glorious Salads
Salads are a cornerstone of the return to raw, living foods. While greens are salad staples, every vegetable can be made into a delicious raw dish. These recipes speak for the variety of exciting living food! Living food is at the heart of any serious health seekers' lifestyle.
Salads are a cornerstone of the return to raw, living foods. While greens are salad staples, every vegetable can be made into a delicious raw dish. These recipes speak for the variety of exciting living food! Living food is at the heart of any serious health seekers' lifestyle.
Delightful Dinner Bouquets
Summer is the perfect time to enjoy the beauty of your flower garden. But you can also take pleasure in eating the harvest from your back yard. Edible flowers can add color and a touch of the exotic to simple summer meals. Be sure to use only organically-grown flowers.
Summer is the perfect time to enjoy the beauty of your flower garden. But you can also take pleasure in eating the harvest from your back yard. Edible flowers can add color and a touch of the exotic to simple summer meals. Be sure to use only organically-grown flowers.
Happy in Herb Heaven
When I was growing up, my mother would send me into our herb garden to gather chives, parsley and lovage. I'll never forget being surrounded by the distinctive aromas and how she used these herbs to enhance the flavour of our soups, salads and more. Herbs are nature's special gift to us.
When I was growing up, my mother would send me into our herb garden to gather chives, parsley and lovage. I'll never forget being surrounded by the distinctive aromas and how she used these herbs to enhance the flavour of our soups, salads and more. Herbs are nature's special gift to us.
Veg Out for Summer
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.
Go Wheat-Free
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.
Mm...Mm...Mm...Mushrooms to Remember
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.
Live, Whole Foods
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.
Recipes for Romance
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.
Living Foods for Vibrant Health
There is a great difference between cooked food and raw food. Though cooked food provides the basic nutrients of starch, protein and fat, as well as minerals and some heat-resistant vitamins, it doesn't provide enzymes. Heat, when it rises above 48 degrees Celcius, kills enzymes.
There is a great difference between cooked food and raw food. Though cooked food provides the basic nutrients of starch, protein and fat, as well as minerals and some heat-resistant vitamins, it doesn't provide enzymes. Heat, when it rises above 48 degrees Celcius, kills enzymes.
Gifts From the Kitchen
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.
Mediterranean Backyard Barbecue
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.
The Tastes of Summer
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.
Easy Late-Summer Ideas
August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike..
August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike..
School's In: Time to Eat Right!
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.
Shopska Salad
The name of this salad comes from its main ingredient, feta cheese. Without the feta, there is no "shopska" and you won't experience the incredible taste.
The name of this salad comes from its main ingredient, feta cheese. Without the feta, there is no "shopska" and you won't experience the incredible taste.
Brain Food
Don't forget your veggies! One of the questions I get asked most often, is "are there foods to help with memory? My standard reply is a resounding "yes! I make sure to eat some of these foods daily.
Don't forget your veggies! One of the questions I get asked most often, is "are there foods to help with memory? My standard reply is a resounding "yes! I make sure to eat some of these foods daily.
Warming Winter Dishes
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.
Healthy Holiday Fun
This time of year is often filled with excesses: calories, spending, and parties.
This time of year is often filled with excesses: calories, spending, and parties.
Take Time to Savour Slow Food
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.
Cleansing Foods
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.
Cancer-Free Living
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.
Lignans
Lignans are plant chemicals we call phytoestrogens because of their weak estrogen-like characteristics. They occur naturally in many plants, including wheat, barley, oats, legumes, garlic, asparagus, broccoli, and carrots.
Lignans are plant chemicals we call phytoestrogens because of their weak estrogen-like characteristics. They occur naturally in many plants, including wheat, barley, oats, legumes, garlic, asparagus, broccoli, and carrots.
Cardamom-Cashew Blobs
Spicy, unique flavor in a flash.
Spicy, unique flavor in a flash.
Mini Onion and Cheese Pie
It doesn't matter which way you eat the onion, it's always good for you! Onions are antibiotic and can be added to almost any savory dish, along with oregano (also known as marjoram), one of the most versatile herbs.
It doesn't matter which way you eat the onion, it's always good for you! Onions are antibiotic and can be added to almost any savory dish, along with oregano (also known as marjoram), one of the most versatile herbs.
Instant Sauerkraut with Black Bean and Pineapple
Don't insult a cabbage or it will turn sour! There's a more civil way of making instant sauerkraut and when combined with black beans and pineapple it makes a refreshing, tangy salad.
Don't insult a cabbage or it will turn sour! There's a more civil way of making instant sauerkraut and when combined with black beans and pineapple it makes a refreshing, tangy salad.
Beach Blanket Veggie Balls
Veggie balls are great appetizers. To make playful shish kebabs, alternate veggie balls with grape or cherry tomatoes and mushrooms. Serve with a spicy sauce or relish. Another variation is veggie burgers. Form patties from the dough instead of balls and gently sauté in coconut butter. Serve hot with a horseradish gravy, stuffed or double-baked potatoes ("potatoes in jackets") and a leafy green salad.
Veggie balls are great appetizers. To make playful shish kebabs, alternate veggie balls with grape or cherry tomatoes and mushrooms. Serve with a spicy sauce or relish. Another variation is veggie burgers. Form patties from the dough instead of balls and gently sauté in coconut butter. Serve hot with a horseradish gravy, stuffed or double-baked potatoes ("potatoes in jackets") and a leafy green salad.
Fruit Pizza
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.
Fibre-Rich Pasta Salad
More than an excellent source of fibre, this dish is also plentiful in carbohydrates, protein, vitamins and enzymes. Serves four.
More than an excellent source of fibre, this dish is also plentiful in carbohydrates, protein, vitamins and enzymes. Serves four.
Mediterranean Kamut Salad
For this salad, the kamut may be cooked one day in advance. The prepared salad may be refrigerated up to two days.
For this salad, the kamut may be cooked one day in advance. The prepared salad may be refrigerated up to two days.
Farfalle with Orange
This is a great summer dish that can also be served cold.
This is a great summer dish that can also be served cold.
Watercress Salad with Tomato Bocconcini
The peppery-tasting watercress belongs to the cabbage family and is an excellent source of minerals. It contains as twice as much calcium as broccoli and equal amounts of vitamin A as carrots. Watercress energizes the organs and helps in the treatment of edema.
The peppery-tasting watercress belongs to the cabbage family and is an excellent source of minerals. It contains as twice as much calcium as broccoli and equal amounts of vitamin A as carrots. Watercress energizes the organs and helps in the treatment of edema.
Potato and Romaine Salad with Roasted Garlic
Garlic is used in almost every culture as a home remedy to treat parasites, infections and even high blood pressure. You can find many varieties of garlic. The green garlic is the most flavorful and I recommend it for salad and vegetable dishes.
Garlic is used in almost every culture as a home remedy to treat parasites, infections and even high blood pressure. You can find many varieties of garlic. The green garlic is the most flavorful and I recommend it for salad and vegetable dishes.
Sunflower Salad
Sunflower petals are mild and sweet, adding color and texture, while the dill and fennel flowers add their own distinctive aromas. Dill is also rich in sulfur.
Sunflower petals are mild and sweet, adding color and texture, while the dill and fennel flowers add their own distinctive aromas. Dill is also rich in sulfur.
Arugula-Apple Salad with Warm Lentil Dressing
Arugula has a sharp, earthy flavour and is known to stimulate the lungs and liver. Apples are easy to digest and rich in fibre and minerals. Leeks add a gentle sweet taste and are a source of iron, calcium, magnesium and vitamins A, B-complex and C. Serves two.
Arugula has a sharp, earthy flavour and is known to stimulate the lungs and liver. Apples are easy to digest and rich in fibre and minerals. Leeks add a gentle sweet taste and are a source of iron, calcium, magnesium and vitamins A, B-complex and C. Serves two.
Colourful Vegetable Potato Salad
This vegetable potato salad recalls my childhood days in Germany and also makes a very healthy meal. Serves four to six.
This vegetable potato salad recalls my childhood days in Germany and also makes a very healthy meal. Serves four to six.
Quinoa Salad
If you don't want leftovers of this salad, cut the amount of the ingredients in half.
If you don't want leftovers of this salad, cut the amount of the ingredients in half.
Sauerkraut Salad
Simply delicious and refreshing, this salad is perfect for cleansing after your holiday food excesses and for replacing lost potassium and sodium after a workout.
Simply delicious and refreshing, this salad is perfect for cleansing after your holiday food excesses and for replacing lost potassium and sodium after a workout.
Endive Salad
Rich in vitamins, minerals and fibre, the tangy endive is said to be medicinal for the heart as well as the liver. Serves four.
Rich in vitamins, minerals and fibre, the tangy endive is said to be medicinal for the heart as well as the liver. Serves four.
Colourful Cabbage Salad
Just about any fresh kitchen herb will complement a salad. Enjoy this vitamin-rich cabbage salad in summer or winter. Serves two to four.
Just about any fresh kitchen herb will complement a salad. Enjoy this vitamin-rich cabbage salad in summer or winter. Serves two to four.
Orange and Julienne Carrot Salad
This makes two pretty, tasty, salad cups.
This makes two pretty, tasty, salad cups.
Broccoli with Pineapple Salad
Pineapple is high in carbohydrates and fibre. Fresh pineapple contains the enzyme bromelain, which aids digestion.
Pineapple is high in carbohydrates and fibre. Fresh pineapple contains the enzyme bromelain, which aids digestion.
Greens with Dried Fruit and Coconut
The oil in coconut is a healthy fat. You need healthy fats to produce energy for the entire body to function.
The oil in coconut is a healthy fat. You need healthy fats to produce energy for the entire body to function.
Peppery Tomato-Feta Salad
Nasturtium flowers have a spicy, peppery taste and are high in vitamin C and sulfur. Dandelion flowers can be collected in summer and add a mild bitter flavor to this salad. The whole dandelion plant (including flowers) is used as a diuretic and liver stimulant in China.
Nasturtium flowers have a spicy, peppery taste and are high in vitamin C and sulfur. Dandelion flowers can be collected in summer and add a mild bitter flavor to this salad. The whole dandelion plant (including flowers) is used as a diuretic and liver stimulant in China.
Rose Petal-Snow Pea Salad
Rose petals add sweetness and a hint of summer to this colorful salad. You should only use organic rose petals as others, including the ones grown in your garden, may contain pesticide residues.
Rose petals add sweetness and a hint of summer to this colorful salad. You should only use organic rose petals as others, including the ones grown in your garden, may contain pesticide residues.
Garlic and Brie with Mixed Greens
Rosemary leaves are pungent and flavorful, mixing well with roasted garlic. They are high in antioxidants and also have anticancer properties. Serves two.
Rosemary leaves are pungent and flavorful, mixing well with roasted garlic. They are high in antioxidants and also have anticancer properties. Serves two.
Chayote Salad
Add something new to your table! Chayotes are a light green, pear-shaped squash from Mexico. Look for firm, unblemished chayotes and store them in the fridge until ready to use. These flavors and textures complement each other, at times tangy, sweet, fruity, juicy and crunchy. Serves two.
Add something new to your table! Chayotes are a light green, pear-shaped squash from Mexico. Look for firm, unblemished chayotes and store them in the fridge until ready to use. These flavors and textures complement each other, at times tangy, sweet, fruity, juicy and crunchy. Serves two.
Avocado and Pear Salad
The irresistible aroma of roasted chestnuts will draw your friends in from the cold. Chestnuts are high in protein, low in fat and easier to digest than other nuts.
The irresistible aroma of roasted chestnuts will draw your friends in from the cold. Chestnuts are high in protein, low in fat and easier to digest than other nuts.
Braised Caesar Endive
Sweet delicate Belgian endive makes a gourmet treat when paired with rich caesar dressing. The croutons fill you up with carbohydrates and extra protein from the cheese. Serves two.
Sweet delicate Belgian endive makes a gourmet treat when paired with rich caesar dressing. The croutons fill you up with carbohydrates and extra protein from the cheese. Serves two.
Sauerkraut Salad with Parsley Potatoes
The delicacy of this meal lies in its simplicity.
The delicacy of this meal lies in its simplicity.
Mixed Greens with Guava Dressing
Guavas are round fruit that look like small yellow peaches. This dish stimulates both the taste buds and the digestion. It's sure to become your mom's favourite! Serves four.
Guavas are round fruit that look like small yellow peaches. This dish stimulates both the taste buds and the digestion. It's sure to become your mom's favourite! Serves four.
Spinach and Strawberry Salad
This salad is bursting with nutrition! Raw spinach provides strength through its many valuable nutrients and high iron content and strawberries provide lots of vitamin C.
This salad is bursting with nutrition! Raw spinach provides strength through its many valuable nutrients and high iron content and strawberries provide lots of vitamin C.
Tomato-Herb Salad
This amazing yet simple salad is a tasty way to cool you down on a hot summer day.
This amazing yet simple salad is a tasty way to cool you down on a hot summer day.
Crunchy Layered Salad
Iceberg lettuce gives crunchiness to this salad, but you can use a mixture of iceberg and romaine (chopped small) for more nutritive value.
Waldorf Salad
A zingy raw delight with a light mayonnaise.
A zingy raw delight with a light mayonnaise.
Winter Coleslaw
Filled with phytochemicals, this coleslaw will help cleanse your liver and protect you from cancer. Dillweed can be purchased in the produce section and freezes well for future use.
Filled with phytochemicals, this coleslaw will help cleanse your liver and protect you from cancer. Dillweed can be purchased in the produce section and freezes well for future use.
Potato Salad With Flax Seed Oil
There are probably as many different recipes for potato salad as there are chefs in the world. This Gursche classic features healthful essential fatty acids from the flax seed, pumpkin seed and walnut oils as well as beneficial acids from naturally fermented pickles and apple cider vinegar that support digestion and fight toxins and unfriendly bacteria.
There are probably as many different recipes for potato salad as there are chefs in the world. This Gursche classic features healthful essential fatty acids from the flax seed, pumpkin seed and walnut oils as well as beneficial acids from naturally fermented pickles and apple cider vinegar that support digestion and fight toxins and unfriendly bacteria.
Tabouleh
Kids enjoy picking a few of Mom's fresh herbs for this classic salad from the Middle East. The parsley is high in calcium, iron and chlorophyll, and the grains give you extended energy and B vitamins to help with stress. Bulgur, also called kibbled wheat, is whole wheat that's been partially boiled then dried to decrease cooking time. It can be purchased at most supermarkets or health food stores. Serves four.
Kids enjoy picking a few of Mom's fresh herbs for this classic salad from the Middle East. The parsley is high in calcium, iron and chlorophyll, and the grains give you extended energy and B vitamins to help with stress. Bulgur, also called kibbled wheat, is whole wheat that's been partially boiled then dried to decrease cooking time. It can be purchased at most supermarkets or health food stores. Serves four.
Greek Salad
This traditional salad is an easy and refreshing way to get a healthy dose of antioxidants. The vegetables are packed with vitamins A and C, while the olive oil gives you plenty of vitamin E.
This traditional salad is an easy and refreshing way to get a healthy dose of antioxidants. The vegetables are packed with vitamins A and C, while the olive oil gives you plenty of vitamin E.
Steamed Asparagus with Tangy Spring Sauce
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.
Potato Baskets with Mushroom and Thyme Filling
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.
Celery Hearts with Herb Spinach
You may serve this flavourful dish with a side of brown rice or potatoes, even though the celery hearts make a satisfying meal by themselves. Serves four.
You may serve this flavourful dish with a side of brown rice or potatoes, even though the celery hearts make a satisfying meal by themselves. Serves four.
Asparagus and Belgian Endive Salad
Boost the flavor of the asparagus with sweet bell pepper and tart rhubarb. Rhubarb gives a salad the spirit of the spring garden and makes a delectable salad.
Boost the flavor of the asparagus with sweet bell pepper and tart rhubarb. Rhubarb gives a salad the spirit of the spring garden and makes a delectable salad.
Tomato-Chive Salad
The benefits of garlic are widely known. Garlic and chive flowers also add a strong savory aroma, while the pansy blossoms add a touch of blue.
The benefits of garlic are widely known. Garlic and chive flowers also add a strong savory aroma, while the pansy blossoms add a touch of blue.
Goat Cheese in Olive Oil
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.
Pickled Pumpkin
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.
Pumpernickel Rounds
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.
Blue Cheese Baguette
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.
Marinated Apple with Plum-Cashew Dip
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.
Tortillas
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.
Brown Rice Chews
A snack or a meal!
A snack or a meal!
Home-Roasted Nuts
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.
Longevi-Tea
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f.
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f.
Tex-Mex Barbecue
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.
Nutrient-Rich Recipes
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.
Spicy Tomato Salsa
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.
Your Vegetable Garden May be Your Best Nutrient Source
It's easy to forget - in a world of food processing, quick fixes, and pill popping - that natural foods are good sources of nutrients. In fact, our best supplies of vitamin C, zinc, beta carotene, and B vitamins are found in their original food sources..
It's easy to forget - in a world of food processing, quick fixes, and pill popping - that natural foods are good sources of nutrients. In fact, our best supplies of vitamin C, zinc, beta carotene, and B vitamins are found in their original food sources..
Spinach and Pear Salad with Curried Cashews and Honey-Sesame Vinaigrette
This salad provides more than just a delicious flavour combination. Each one of the three parts - from the nuts to the dressing - adds vital nutrients to help form a well-balanced meal.
This salad provides more than just a delicious flavour combination. Each one of the three parts - from the nuts to the dressing - adds vital nutrients to help form a well-balanced meal.
Lemon and Oil Dressing
Vary the taste of this simple dressing by replacing the garlic and onions with dill or chives. Add mustard and a drop of honey and it will taste completely different again. There is no limit to your imagination.
Vary the taste of this simple dressing by replacing the garlic and onions with dill or chives. Add mustard and a drop of honey and it will taste completely different again. There is no limit to your imagination.
Mustard Dressing
This dressing is suitable for hardy lettuce and raw vegetables. It also makes a great-tasting party dip if you add agar agar, a type of seaweed (just follow the directions on the package).
This dressing is suitable for hardy lettuce and raw vegetables. It also makes a great-tasting party dip if you add agar agar, a type of seaweed (just follow the directions on the package).
Fantastic Flaxseed
The first time I tasted flax seed oil, I was young and working for Siegfried in his bookstore. We were "going together and he invited me home to meet his family over breakfast.
The first time I tasted flax seed oil, I was young and working for Siegfried in his bookstore. We were "going together and he invited me home to meet his family over breakfast.
Carrot Salad
This refreshingly tangy salad is ideal as a main course for a light luncheon or as a starter for your evening meal. It's always a hit at family gatherings and parties.
This refreshingly tangy salad is ideal as a main course for a light luncheon or as a starter for your evening meal. It's always a hit at family gatherings and parties.
Summertime Is Tomato Time
Can you think of anything more delicious than biting into a juicy, sun-ripened tomato picked from the vine in your garden or on your balcony?
Can you think of anything more delicious than biting into a juicy, sun-ripened tomato picked from the vine in your garden or on your balcony?
Go Nuts For The Holidays
During the festive season, it can be a challenge to put together a meal that satisfies all the guests and their many different dietary choices. Adding nuts to the menu can solve a number of challenges.
During the festive season, it can be a challenge to put together a meal that satisfies all the guests and their many different dietary choices. Adding nuts to the menu can solve a number of challenges.
Raw Waldorf Salad
This raw treat contains easily found winter ingredients and uses a blended almond "yogurt for added enzymes and nutrients. Walnuts are usually used in Waldorf salads, but pecans also work well. To brighten up the festive table, use apples with red skins or a little shredded red cabbage or sauerkraut.
This raw treat contains easily found winter ingredients and uses a blended almond "yogurt for added enzymes and nutrients. Walnuts are usually used in Waldorf salads, but pecans also work well. To brighten up the festive table, use apples with red skins or a little shredded red cabbage or sauerkraut.
Walnut and Four Greens Sauté
These greens pack powerful antioxidants and liver-cleansing potential. All the greens are interchangeable, so don't worry if you don't have them all.
These greens pack powerful antioxidants and liver-cleansing potential. All the greens are interchangeable, so don't worry if you don't have them all.
Grilled Tomato Salad with Artichokes and Olives
This easy salad has a wonderful smoked flavour, and looks gorgeous with the shiny tomatoes and rich colour of the olives. Artichokes are helpful in cleansing the liver and the tomatoes are a rich source of lycopene. The chickpeas add protein, minerals and fibre for a fully satisfying salad.
This easy salad has a wonderful smoked flavour, and looks gorgeous with the shiny tomatoes and rich colour of the olives. Artichokes are helpful in cleansing the liver and the tomatoes are a rich source of lycopene. The chickpeas add protein, minerals and fibre for a fully satisfying salad.
Strawberry Popsicles
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.
Festive Pizza Popcorn
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.
Signy's Homemade Power Bars
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor
Lentil and Potato Salad
The legume family is a staple around the world and is often referred to as the "peasant's protein." No wonder those peasants often have better longevity rates than their meat-rich western counterparts.
The legume family is a staple around the world and is often referred to as the "peasant's protein." No wonder those peasants often have better longevity rates than their meat-rich western counterparts.
Spinach Salad with Pine Nuts
Spinach is a precious vegetable, available abundantly in spring and early summer. It is rich in essential nutrients and low in carbohydrates, protein, and fat. In other words, spinach is low in calories.
Spinach is a precious vegetable, available abundantly in spring and early summer. It is rich in essential nutrients and low in carbohydrates, protein, and fat. In other words, spinach is low in calories.
Lentil Pita Pockets
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.
Grilled Summer Salad with Asparagus
Croutons made with country-style bread add to the rustic nature of this hearty salad. Be sure to choose an extra-virgin olive oil, which comes from the first pressing of the olive, because the fruity flavour is an important element in this recipe. If you oil the grill well and press the vegetables down on the hot grill, you'll produce beautiful grill marks.
Croutons made with country-style bread add to the rustic nature of this hearty salad. Be sure to choose an extra-virgin olive oil, which comes from the first pressing of the olive, because the fruity flavour is an important element in this recipe. If you oil the grill well and press the vegetables down on the hot grill, you'll produce beautiful grill marks.
Pita and Feta Salad
This recipe calls for pita croutons, which is an excellent way to use pita bread that may have gone a little stale. Any crouton will do; however, I once made this recipe with raisin bagel croutons and the result was delicious.
This recipe calls for pita croutons, which is an excellent way to use pita bread that may have gone a little stale. Any crouton will do; however, I once made this recipe with raisin bagel croutons and the result was delicious.
Liver Cleansing Coleslaw
Red cabbage adds gorgeous colour and beneficial plant pigments that help fight disease. For cleansing, the less fat the better, so I like to make a fruit juice dressing rather than the traditional mayonnaise.
Red cabbage adds gorgeous colour and beneficial plant pigments that help fight disease. For cleansing, the less fat the better, so I like to make a fruit juice dressing rather than the traditional mayonnaise.
Mango Relish
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!
Strawberry Pecan Salad with Sweet Red Wine Vinaigrette
What better way to welcome summer than with this simple salad that is dressed with a delicious vinaigrette. Strawberries - the perfect food for women, - are low in calories and high in iron and vitamin C.
What better way to welcome summer than with this simple salad that is dressed with a delicious vinaigrette. Strawberries - the perfect food for women, - are low in calories and high in iron and vitamin C.
Indonesian Garden Salad with Peanut Satay Sauce
This dish can be served as a meal, an appetizer, or as a side salad. It's an easy way to get children to eat their vegetables as they love to dip and they love peanut butter!
This dish can be served as a meal, an appetizer, or as a side salad. It's an easy way to get children to eat their vegetables as they love to dip and they love peanut butter!
Chocolate and Strawberry Sandwiches
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries
Pizza Squares
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.
Hear the Hemp Oil Buzz
My friends often ask me why I'm high on hemp. I respond by explaining the many nutritional merits of hemp foods. After suffering through their witty jokes about its distant cousin, marijuana, I pour emerald green hemp seed oil on their salad. One taste and they're hooked.
My friends often ask me why I'm high on hemp. I respond by explaining the many nutritional merits of hemp foods. After suffering through their witty jokes about its distant cousin, marijuana, I pour emerald green hemp seed oil on their salad. One taste and they're hooked.
Turnips are Tops for Health
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.
Suppers for Savvy Seniors
This month's recipes are especially designed for seniors. Each one is easy to make and is just enough to serve one or two people. They provide lots of fundamental nutrition, which is important if these are the only meals a senior makes in a day.
This month's recipes are especially designed for seniors. Each one is easy to make and is just enough to serve one or two people. They provide lots of fundamental nutrition, which is important if these are the only meals a senior makes in a day.
Baby Spinach and Navy Bean Salad with Classic Balsamic Dressing
The greens provide folate and vitamin C, the beans provide protein and fibre, and the walnuts provide essential fats. Topped with a delicious dressing that can be used for all kinds of salads, this dish will become a nutritious regular in your cooking repertoire.
The greens provide folate and vitamin C, the beans provide protein and fibre, and the walnuts provide essential fats. Topped with a delicious dressing that can be used for all kinds of salads, this dish will become a nutritious regular in your cooking repertoire.
Warm Whole Grain Pesto Salad with Toasted Walnuts
Most people don't know that whole grain pasta takes longer to digest and doesn't put blood sugars out of balance. For more fibre, add a bean of your choice.
Most people don't know that whole grain pasta takes longer to digest and doesn't put blood sugars out of balance. For more fibre, add a bean of your choice.
Colourful Two Bean Salad with Tomatoes and Parsley
Traditional bean salads, especially those from the can or from the deli, are very low on colourful fresh ingredients and seasonings. It's well worth the effort to chop up some vegetables to add to this dish.
Traditional bean salads, especially those from the can or from the deli, are very low on colourful fresh ingredients and seasonings. It's well worth the effort to chop up some vegetables to add to this dish.
Flaxseed's Golden Gift
Lignans naturally occur in some plants, especially flaxseed, and are classified as phytoestrogens-plant compounds that can modulate the metabolism and use of the hormone estrogen. Flaxseed contains a concentration at least 100 times greater than other lignan-containing foods such as grains, fruits, and vegetables.
Lignans naturally occur in some plants, especially flaxseed, and are classified as phytoestrogens-plant compounds that can modulate the metabolism and use of the hormone estrogen. Flaxseed contains a concentration at least 100 times greater than other lignan-containing foods such as grains, fruits, and vegetables.
Cranberry Pecan Salad
The health benefits of eating fresh nuts are widely recognized. Nuts are a rich source of nutrients and contain monounsaturated and polyunsaturated fats as well as proteins and carbohydrates. Fresh nuts also provide a wide selection of vitamins and the minerals iron and zinc.
The health benefits of eating fresh nuts are widely recognized. Nuts are a rich source of nutrients and contain monounsaturated and polyunsaturated fats as well as proteins and carbohydrates. Fresh nuts also provide a wide selection of vitamins and the minerals iron and zinc.
Brie and Wild Mushroom Phyllo
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.
Salad of Belgian Endives with Roquefort Dressing
A sturdy tower of leafy power packs a Roquefort kick.
A sturdy tower of leafy power packs a Roquefort kick.
Bruschetta Salad
A taste of spring freshness with a toasted and roasted tip of the hat to the winter past.
A taste of spring freshness with a toasted and roasted tip of the hat to the winter past.
Pure Medicine Salad
This recipe was contributed to Staying Alive! by a cancer survivor and includes many cancer-preventing ingredients, all in the one bowl. Fresh cilantro, basil, and oregano may be substituted for healing herbs.
This recipe was contributed to Staying Alive! by a cancer survivor and includes many cancer-preventing ingredients, all in the one bowl. Fresh cilantro, basil, and oregano may be substituted for healing herbs.
Curried Caesar Salad with Mandarin Oranges and Cilantro Chickpea Croutons
The warm wonder of curry adds a delicious flavour twist to this tangy salad.
The warm wonder of curry adds a delicious flavour twist to this tangy salad.
Facts on Flax
From the cereals and baked goods we eat to the beauty products we use, flax is popping up everywhere. Why is this seed getting so much attention?
From the cereals and baked goods we eat to the beauty products we use, flax is popping up everywhere. Why is this seed getting so much attention?
Mixed Greens with Grapefruit Vinaigrette, Blue Cheese, and Grilled Apple
The Hawaiian red sea salt used to garnish this salad can be found at most gourmet markets. Substitute a quality fleur de sel.
The Hawaiian red sea salt used to garnish this salad can be found at most gourmet markets. Substitute a quality fleur de sel.
Organic Mixed Green Salad with Strawberries, Goat Cheese, and Hazelnuts
Tart, tender, crunchy, and sweet, this simple salad captures Aurora Bistro's edible artistry.
Tart, tender, crunchy, and sweet, this simple salad captures Aurora Bistro's edible artistry.
Ahi Tuna and Arugula Salad
This recipe is for an appe-tempting small bite. Quantities can be doubled to create the ideal summertime lunch. Albacore tuna is an affordable substitute to make this a regular favourite.
This recipe is for an appe-tempting small bite. Quantities can be doubled to create the ideal summertime lunch. Albacore tuna is an affordable substitute to make this a regular favourite.
Asparagus Snadwich
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!
Baby Greens with Anise-Poached Oranges, Vanilla Balsamic Vinaigrette, and Champagne Froth
To serve, mix greens with vinaigrette and divide among 4 plates. Remove orange segments from poaching liquid and distribute evenly atop and around greens. Top with champagne froth, chill, and serve.
To serve, mix greens with vinaigrette and divide among 4 plates. Remove orange segments from poaching liquid and distribute evenly atop and around greens. Top with champagne froth, chill, and serve.
Evergreen Green Bean Salad
This recipe is a delight for kids to make and eat using beans and herbs that are easy to grow in the garden.
This recipe is a delight for kids to make and eat using beans and herbs that are easy to grow in the garden.
Learning to Respect Our Food
One thing I'm passionate about is helping everyone understand where our food comes from. This is especially important information for children, some of whom prefer processed foods from vending machines when they are looking to feed their hunger or quench their thirst.
One thing I'm passionate about is helping everyone understand where our food comes from. This is especially important information for children, some of whom prefer processed foods from vending machines when they are looking to feed their hunger or quench their thirst.
Nuts and Seeds
Birds, squirrels, and even elephants know a good thing when they see it-seeds and nuts, which are excellent health foods. Amazing sources of vitamins and minerals, seeds and nuts have many disease-fighting benefits. What's more, they add flavour and substance to the foods we eat. Let's look at some of the great health benefits that we humans can realize from some of those birdfeeder seeds and nuts.
Birds, squirrels, and even elephants know a good thing when they see it-seeds and nuts, which are excellent health foods. Amazing sources of vitamins and minerals, seeds and nuts have many disease-fighting benefits. What's more, they add flavour and substance to the foods we eat. Let's look at some of the great health benefits that we humans can realize from some of those birdfeeder seeds and nuts.
Rucola Balsamica
This salad has it all, and at a lesser gathering could provide a meal in itself. Duck makes for a refreshing departure, but feel free to work in chicken or the poultry of your preference.
This salad has it all, and at a lesser gathering could provide a meal in itself. Duck makes for a refreshing departure, but feel free to work in chicken or the poultry of your preference.
Spinach Salad with Orange Sesame Dressing
Toasted sesame seeds add wonderful flavour to this salad.
Toasted sesame seeds add wonderful flavour to this salad.
Blue Cheese and Apple Coleslaw
This recipe is a play of soft and crunchy textures and tangy and sweet flavours that work perfectly together. It's a great appetizer or light meal on a warm evening.
This recipe is a play of soft and crunchy textures and tangy and sweet flavours that work perfectly together. It's a great appetizer or light meal on a warm evening.
Lentil and Feta Salad
Combine dressing ingredients in a sealed container and shake well. Put aside.
Combine dressing ingredients in a sealed container and shake well. Put aside.
Smoked Albacore Tuna with Organic Winter Salad Greens and Wasabi Aioli
With a hit of heat from the wasabi, this salad reminds us that winter too has its greens to offer, with a world of healthy benefits unrivalled by iceberg.
With a hit of heat from the wasabi, this salad reminds us that winter too has its greens to offer, with a world of healthy benefits unrivalled by iceberg.
Organic Greens with Basil and Blackberry Salad Dressing
This salad dressing is the most popular on the Rocky Mountain Flatbread's menu and looks amazing on fresh organic lettuce leaves.
This salad dressing is the most popular on the Rocky Mountain Flatbread's menu and looks amazing on fresh organic lettuce leaves.
Apple Red Cabbage Slaw
Ginger gives this slaw its kick, so for maximum flavour find a young ginger with a pale skin.
Ginger gives this slaw its kick, so for maximum flavour find a young ginger with a pale skin.
Ancient Grain Salad
This salad is a consistent hit for potlucks and parties, or enjoy it all by yourself for a fully satisfying lunch. I love it because it's perfect for using up any vegetables left in the fridge at the end of the week. The mushrooms add protein and a meaty texture.
This salad is a consistent hit for potlucks and parties, or enjoy it all by yourself for a fully satisfying lunch. I love it because it's perfect for using up any vegetables left in the fridge at the end of the week. The mushrooms add protein and a meaty texture.
Everything Old is New Again:
As the owner of the busy Bymark Restaurant in Toronto's financial centre, as well as of the North 44 Restaurant across the downtown core, Chef/owner Mark McKewan has achieved considerable success-after nearly four decades in the trenches.
As the owner of the busy Bymark Restaurant in Toronto's financial centre, as well as of the North 44 Restaurant across the downtown core, Chef/owner Mark McKewan has achieved considerable success-after nearly four decades in the trenches.
Octopus and Squid Salad with Chili Citrus Dressing
This is a seafood salad without comparison and could easily serve as a main lunch dish. If this is your introduction to cooking octopus, make sure you use sufficient force to tenderize (a rolling pin is crude, but effective) before adding it to the bouillon. This is the secret to tender tubes.
This is a seafood salad without comparison and could easily serve as a main lunch dish. If this is your introduction to cooking octopus, make sure you use sufficient force to tenderize (a rolling pin is crude, but effective) before adding it to the bouillon. This is the secret to tender tubes.
Staving Off Cravings
We eat healthy, balanced meals when we're watching our weight, but we often sabotage our best efforts by snacking on junk food. We can avoid this weight-gain trap by eating nutritious snacks.
We eat healthy, balanced meals when we're watching our weight, but we often sabotage our best efforts by snacking on junk food. We can avoid this weight-gain trap by eating nutritious snacks.
Mild Moroccan Spiced Dressing
These ingredients provide so much more nutrition than a commercial dressing. Cumin, ginger, and cinnamon have a multitude of healing properties, including aiding digestion and helping to reduce blood pressure.
These ingredients provide so much more nutrition than a commercial dressing. Cumin, ginger, and cinnamon have a multitude of healing properties, including aiding digestion and helping to reduce blood pressure.
Snacking Salad with Apricots and Roasted Almonds
Make this salad once a week and store in small containers to eat as an afternoon snack, or at any time, to tide you over until the next main meal.
Make this salad once a week and store in small containers to eat as an afternoon snack, or at any time, to tide you over until the next main meal.
Sliced Prosciutto with Preserved Lemon, Shaved Pear, and Arugula
If you live in the Niagara region, you can source out Pinques of Niagara for locally produced prosciutto and Persall for a cold-pressed canola that is rapidly winning over nutritionists and gourmands alike.
If you live in the Niagara region, you can source out Pinques of Niagara for locally produced prosciutto and Persall for a cold-pressed canola that is rapidly winning over nutritionists and gourmands alike.
Couscous a la Grecque with Red Pepper Coulis
This naturally tangy salad balances nicely with a touch of the sweeter red pepper coulis. Ideal for mid-meal, it makes a superbly healthy lunch all on its own.
This naturally tangy salad balances nicely with a touch of the sweeter red pepper coulis. Ideal for mid-meal, it makes a superbly healthy lunch all on its own.
The Magic Seed
Food trends come and go. But today, we're still eating some things that our caveman ancestors were eating centuries ago. Seeds have been an important, quick-and-easy source of nutrition for at least 12,000 years. Cavemen needed nutritious snacks while hunting; seeds were easily available then, and still are today.
Food trends come and go. But today, we're still eating some things that our caveman ancestors were eating centuries ago. Seeds have been an important, quick-and-easy source of nutrition for at least 12,000 years. Cavemen needed nutritious snacks while hunting; seeds were easily available then, and still are today.
Hot Yucca Salad
Both the flowers and the fruit of the yucca are edible. Only eat the flower petals, however, as the flower centres are extremely bitter.
Both the flowers and the fruit of the yucca are edible. Only eat the flower petals, however, as the flower centres are extremely bitter.
Roasted Beet Salad
This salad is tough to "beet and is as naturally sweet as they come. When beets are in season check locally for different varieties for added colour and taste.
This salad is tough to "beet and is as naturally sweet as they come. When beets are in season check locally for different varieties for added colour and taste.
Perk Up Your Palate
A splash of vinegar perks up soups, stews, and salads, reduces the oiliness of fish and French fries, and is the central ingredient in salad dressings. Vinegar comes in many varieties, each with its own distinct characteristics.
A splash of vinegar perks up soups, stews, and salads, reduces the oiliness of fish and French fries, and is the central ingredient in salad dressings. Vinegar comes in many varieties, each with its own distinct characteristics.
Asparagus with Miso Vinaigrette
"This is probably the most requested recipe from our kitchens; says Morrison. "It signals the start of the growing season and goes great with all seasonal vegetables. For this recipe we use the yellow or red miso paste when preparing the vinaigrette.
"This is probably the most requested recipe from our kitchens; says Morrison. "It signals the start of the growing season and goes great with all seasonal vegetables. For this recipe we use the yellow or red miso paste when preparing the vinaigrette.
Roasted Heirloom Beet and Butter Lettuce Salad
Various types of beets and honey can take this dish in plenty of delicious directions. Honey takes its flavour from the fields that surround the apiary and there are many varieties to explore, ranging from fireweed to blueberry to wildflower.
Various types of beets and honey can take this dish in plenty of delicious directions. Honey takes its flavour from the fields that surround the apiary and there are many varieties to explore, ranging from fireweed to blueberry to wildflower.
Strawberry and Spinach Salad
Strawberries rank in the top 10 most antioxidant-rich fruits. They're also packed with flavonoids, two of which-quercetin and kaempferol-when present together (as they are naturally in strawberries) seem to act synergistically in reducing rapid cell growth of cancer cells. Reason enough to pig out come strawberry season.
Strawberries rank in the top 10 most antioxidant-rich fruits. They're also packed with flavonoids, two of which-quercetin and kaempferol-when present together (as they are naturally in strawberries) seem to act synergistically in reducing rapid cell growth of cancer cells. Reason enough to pig out come strawberry season.
Marinated Sardines with Cucumber and Heirloom Tomatoes
At the restaurant, Munn marinates his own sardines by combining 1/2 cup (125 mL) of white wine, 1 cup (250 mL) each of water and vinegar, and 1 Tbsp (15 mL) each of sugar and salt before bringing this mix to a boil, chilling it down, and pouring it over fresh sardines. Two days of pickling makes for perfection!
At the restaurant, Munn marinates his own sardines by combining 1/2 cup (125 mL) of white wine, 1 cup (250 mL) each of water and vinegar, and 1 Tbsp (15 mL) each of sugar and salt before bringing this mix to a boil, chilling it down, and pouring it over fresh sardines. Two days of pickling makes for perfection!
Fava Bean Salad with Prosciutto and Warm Mozzarella Crostini
Buffalo mozzarella is an artisan gem, but do not be discouraged working this recipe through with other high-quality mozzarella. Just avoid cheaper versions with higher moisture contents.
Buffalo mozzarella is an artisan gem, but do not be discouraged working this recipe through with other high-quality mozzarella. Just avoid cheaper versions with higher moisture contents.
Chilled Lobster Salad with Pink Grapefruit, Avocado, and Citrus Dressing
Sweet Atlantic lobster is always a treat. It vies for attention when offset with a touch of tartness and dressed with fresh greens. Local farmers' markets offer a great selection of greens at this time of year; don't shy away from adding small doses of edible florals.
Sweet Atlantic lobster is always a treat. It vies for attention when offset with a touch of tartness and dressed with fresh greens. Local farmers' markets offer a great selection of greens at this time of year; don't shy away from adding small doses of edible florals.
Salad of Wild Burdock Root with Hemp Oil Vinaigrette
The taproot of the young burdock plant is more commonly consumed in European and Asian diets, where it is known as the gobo root. Try it as a nice addition to any regional plate.
The taproot of the young burdock plant is more commonly consumed in European and Asian diets, where it is known as the gobo root. Try it as a nice addition to any regional plate.
Baby Spinach Salad with Goat Cheese Trio and Sherry Vinaigrette
This salad is as flexible as your taste in cheese and can be varied accordingly. However, goat cheese is richly flavourful, more easily digested than traditional dairy, and widely available.
This salad is as flexible as your taste in cheese and can be varied accordingly. However, goat cheese is richly flavourful, more easily digested than traditional dairy, and widely available.
Smoked Salmon and Goat Cheese Cucumber Slices
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.
Thai Beef Salad in Cucumber Cup
Kecap manis, a key ingredient in this recipe's marinade, is an Indonesian soy sauce that usually contains star anise, garlic, and palm sugar, giving it a slightly sweet flavour and a syrupy texture.
Kecap manis, a key ingredient in this recipe's marinade, is an Indonesian soy sauce that usually contains star anise, garlic, and palm sugar, giving it a slightly sweet flavour and a syrupy texture.
Squeeze some sunshine
Have you ever wondered why an apple turns brown after you cut it in half? But cut any citrus fruit in half and it remains virtually unchanged. The difference is the high level of ascorbic acid and other antioxidants in the citrus; they protect it from oxidation-like natural rustproofing.
Have you ever wondered why an apple turns brown after you cut it in half? But cut any citrus fruit in half and it remains virtually unchanged. The difference is the high level of ascorbic acid and other antioxidants in the citrus; they protect it from oxidation-like natural rustproofing.
Mushroom and Pepper Kebabs
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.
Wheat Berry and Navy Bean Salad
Wheat berries are sold dry in most health food stores. The colourful and nutty berries are whole kernels of wheat that have been hulled but left with their bran and germ intact. They must be soaked overnight before cooking. When mixed with legumes, wheat berries make a complete meatless protein.
Wheat berries are sold dry in most health food stores. The colourful and nutty berries are whole kernels of wheat that have been hulled but left with their bran and germ intact. They must be soaked overnight before cooking. When mixed with legumes, wheat berries make a complete meatless protein.
Curried Couscous Salad
Couscous is a popular North African dish made from wheat. It is quick to prepare and easy to flavour. This salad brings the bright taste of cranberries together with the slight spice of curry.
Couscous is a popular North African dish made from wheat. It is quick to prepare and easy to flavour. This salad brings the bright taste of cranberries together with the slight spice of curry.
Tabbouleh
Tabbouleh is a traditional Arabic salad made with bulgur and a selection of finely chopped vegetables. If cutting all the vegetables seems daunting, pull out the food processor and make use of its chopping blade.
Tabbouleh is a traditional Arabic salad made with bulgur and a selection of finely chopped vegetables. If cutting all the vegetables seems daunting, pull out the food processor and make use of its chopping blade.
Awesome Lentil and Rice Salad
This salad is a one bowler; throw all ingredients into one bowl, toss, and go. You do need 2 cups (500 mL) cooked leftover rice, so make some extra the night before. Store the leftovers in the fridge for the salad.
This salad is a one bowler; throw all ingredients into one bowl, toss, and go. You do need 2 cups (500 mL) cooked leftover rice, so make some extra the night before. Store the leftovers in the fridge for the salad.
Avocado and Grapefruit Salad
Combining nutrient-dense watercress with heart-healthy avocados and lycopene-rich ruby red grapefruit make this salad a winner in more than just the taste department.
Combining nutrient-dense watercress with heart-healthy avocados and lycopene-rich ruby red grapefruit make this salad a winner in more than just the taste department.
Baked Coconut Shrimp with Apricot Dipping Sauce
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.
Caesar Salad
Here’s a lighter, more flavourful Caesar salad. Tahini and walnuts, instead of mayonnaise and nutritionally corrupt croutons, add a healthy dose of beneficial fats.
Here’s a lighter, more flavourful Caesar salad. Tahini and walnuts, instead of mayonnaise and nutritionally corrupt croutons, add a healthy dose of beneficial fats.
Herbed Sweet Potato Fries
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.
Tuna and Bean Salad
No time or energy to cook? This simple but flavourful dish is comfort food, Italian-style.
No time or energy to cook? This simple but flavourful dish is comfort food, Italian-style.
Spelt Salad
Use the best olive oil you can get your hands on for maximum flavour, says David Rocco. This whole grain salad works well warm or cold.
Use the best olive oil you can get your hands on for maximum flavour, says David Rocco. This whole grain salad works well warm or cold.
Ploughman’s Salad
Apples, cheese, and leafy greens are the mainstay here—but feel free to add olive oil croutons, pickled onions or beets, or slivers of cooked chicken or turkey. Use Pink Lady, Empire, or Gala apples for their fresh, explosive flavours.
Apples, cheese, and leafy greens are the mainstay here—but feel free to add olive oil croutons, pickled onions or beets, or slivers of cooked chicken or turkey. Use Pink Lady, Empire, or Gala apples for their fresh, explosive flavours.
Autumn Salad
An upscale salad that is simple to make and always gets raves from company. The dressing alone is so wonderful you’ll want to double it and serve it over baby greens just for you.
An upscale salad that is simple to make and always gets raves from company. The dressing alone is so wonderful you’ll want to double it and serve it over baby greens just for you.
Warm Farro and Wild Mushroom Salad
This is a rich, hearty dinner salad. A mix of cremini, field, and shiitake mushrooms adds a buttery tasting depth of flavour that goes well with nutty farro.
This is a rich, hearty dinner salad. A mix of cremini, field, and shiitake mushrooms adds a buttery tasting depth of flavour that goes well with nutty farro.
