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Green beans have lots of vitamin A and potassium, which is needed to keep your heart on the road to good health. You can also make this recipe using carrots instead of beans–they’re also full of vitamin A.
4 cups (1 l) green or yellow wax beans, cut in 1-inch (2.5 cm) pieces
2 Tbsp (30 ml) butter
1 tsp (5 ml) sea salt
1 tsp (5 ml) Sucanat or Rapadura sugar
2 Tbsp (30 ml) whole wheat flour or spelt flour
1/4 tsp (1 ml) black pepper
1 onion, finely chopped
1 cup (250 ml) sour cream
Topping:
2 Tbsp (30 ml) butter, melted
3/4 cup (185 ml) bread crumbs
1 cup (250 ml) aged cheddar, grated
Cook beans in salted water until almost done. Set aside. Melt butter in saucepan and stir in salt, sugar, flour, pepper and onion. Add sour cream and mix well. Heat thoroughly. Fold in the drained beans and put everything in a greased casserole dish.
For the topping, mix bread crumbs and melted butter. Add cheese and sprinkle over beans. Bake in preheated oven at 200°C (400°F) for 20 minutes. Serve with mashed potatoes and a crisp green salad.
Source: alive #220, February 2001
Beyond Wheat
You've seen them in the store, heard how healthy they are--even learned how to spell them so you can put them on your grocery list. But what can you actually cook with exotic grains? The answer is easy--just about anythin.
You've seen them in the store, heard how healthy they are--even learned how to spell them so you can put them on your grocery list. But what can you actually cook with exotic grains? The answer is easy--just about anythin.
Persian Delights
As a chef and food stylist, I use a myriad of recipes that are inspired by cultures around the world. My kitchen can often be a virtual "melting pot" of different traditional foods.
As a chef and food stylist, I use a myriad of recipes that are inspired by cultures around the world. My kitchen can often be a virtual "melting pot" of different traditional foods.
Burritos Rancheros
These burritos taste great either warm or cold and are a creative way to enjoy the health benefits of eggs.
These burritos taste great either warm or cold and are a creative way to enjoy the health benefits of eggs.
Vegetable Risotto
Nutrient-rich brown rice is the whole rice kernel with only its hull removed. It has a nutty flavour and is high in vitamins B and E, iron and amino acids (the building blocks of protein).
Nutrient-rich brown rice is the whole rice kernel with only its hull removed. It has a nutty flavour and is high in vitamins B and E, iron and amino acids (the building blocks of protein).
Carrot Cake with Frosting
This is everyone's favorite way to use some of the pulp left over from juicing carrots.
This is everyone's favorite way to use some of the pulp left over from juicing carrots.
Cheese Cake with Blueberry Sauce
I usually bake this cake in the evening and refrigerate it overnight. It takes some extra time, but believe me, this cake is worth the effort!
I usually bake this cake in the evening and refrigerate it overnight. It takes some extra time, but believe me, this cake is worth the effort!
Country Chocolate Cheesecake
Spoil yourself with our country chocolate cheesecake. And yes, it is as delectable as it looks! Pastry:
Spoil yourself with our country chocolate cheesecake. And yes, it is as delectable as it looks! Pastry:
Saffron Rice
Saffron may seem expensive, but only a little of this delectable herb is needed to make something spectacular. Basmati rice costs twice as much as ordinary rice, but its amazing aroma, flavor and texture make it worth every cent. Saffron threads and basmati rice (brown and naturally white) are available in many natural foods stores.
Saffron may seem expensive, but only a little of this delectable herb is needed to make something spectacular. Basmati rice costs twice as much as ordinary rice, but its amazing aroma, flavor and texture make it worth every cent. Saffron threads and basmati rice (brown and naturally white) are available in many natural foods stores.
Stuffed Squash with Endive
Baked squash is comfort food and this combination of colourful vegetables provides a bounty of healthful beta-carotene.
Baked squash is comfort food and this combination of colourful vegetables provides a bounty of healthful beta-carotene.
Cabbage-Kefir Stuffed Baked Potato
Kefir originated in the Caucasus mountains where the tribes highly prized and carefully guarded their starter cultures. Today, both kefir and culture are widely available.
Kefir originated in the Caucasus mountains where the tribes highly prized and carefully guarded their starter cultures. Today, both kefir and culture are widely available.
Stuffed Onions with Kamut
Onions are acknowledged for their healing properties while kamut, an ancient relative of modern durum wheat, is gaining popularity as a low-gluten grain that's well tolerated by wheat-sensitive people.
Onions are acknowledged for their healing properties while kamut, an ancient relative of modern durum wheat, is gaining popularity as a low-gluten grain that's well tolerated by wheat-sensitive people.
Fennel Stuffed Cabbage
Red cabbage often has tougher leaves than white varieties because it takes longer to mature. Here the cabbage is gently braised until tender.
Red cabbage often has tougher leaves than white varieties because it takes longer to mature. Here the cabbage is gently braised until tender.
Onion Flan
This delicious fibre-rich flan comes with a whole grain flour crust and plenty of aromatic onions and herbs. Serves four to six.
This delicious fibre-rich flan comes with a whole grain flour crust and plenty of aromatic onions and herbs. Serves four to six.
Indonesian Vegan Rice
This dish is rich in fibre, carbohydrates, vitamins and trace elements. It keeps for several days if refrigerated and tastes good also if served at room temperature. You may serve the rice just like this or with your favourite tomato sauce. Serves six.
This dish is rich in fibre, carbohydrates, vitamins and trace elements. It keeps for several days if refrigerated and tastes good also if served at room temperature. You may serve the rice just like this or with your favourite tomato sauce. Serves six.
Savoury Brussels Sprouts
A member of the famed cabbage family, brussels sprouts are loaded with vitamins A and C, folic acid, calcium, phosphorus, potassium, iron and of course, fibre. Serves four.
A member of the famed cabbage family, brussels sprouts are loaded with vitamins A and C, folic acid, calcium, phosphorus, potassium, iron and of course, fibre. Serves four.
Herb Spaetzle with Basil Tomato Sauce
Fresh spaetzle is delicate and light, yet slightly chewy. Your senses will enjoy its smooth texture and the taste of fresh garden herbs bathed in a delicious yet simple tomato sauce. Serves two to four.
Fresh spaetzle is delicate and light, yet slightly chewy. Your senses will enjoy its smooth texture and the taste of fresh garden herbs bathed in a delicious yet simple tomato sauce. Serves two to four.
Peas in the Pod and Carrot Stars
Edible-pod peas such as snow peas or snap peas add delightful sweetness and crunch to any meal. The peas and carrots go well with rice or nugget potatoes. Serves two to four.
Edible-pod peas such as snow peas or snap peas add delightful sweetness and crunch to any meal. The peas and carrots go well with rice or nugget potatoes. Serves two to four.
Pappardelle with Wild Mushrooms
The Marsala and mushrooms taste wonderful together and the entire dish can be made in no time.
The Marsala and mushrooms taste wonderful together and the entire dish can be made in no time.
Braised Red Cabbage with Potato Pancakes
This recipe comes from the former Czechoslovakia. Now that the country has become separate republics, both parts lay claim to the origins of the dish. With such a kaleidoscope of flavors, it's easy to see why everyone enjoys it. Serves two.
This recipe comes from the former Czechoslovakia. Now that the country has become separate republics, both parts lay claim to the origins of the dish. With such a kaleidoscope of flavors, it's easy to see why everyone enjoys it. Serves two.
Stuffed Bell Pepper with Mashed Potato and Roasted Onion
If you want a healthy Polish dish that you will enjoy from start to end, this is the one you're looking for. This dish is usually served with yogurt.
If you want a healthy Polish dish that you will enjoy from start to end, this is the one you're looking for. This dish is usually served with yogurt.
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.
Pumpkin Polenta with Kefir-Honey-Walnut Sauce
Served as appetizer or main course, these pumpkin polenta pancakes make a delectable meal. You should share this dish with a friend or two--believe me, it will be the conversation of every party. Serves two.
Served as appetizer or main course, these pumpkin polenta pancakes make a delectable meal. You should share this dish with a friend or two--believe me, it will be the conversation of every party. Serves two.
Glazed Pumpkin and Rösti
Rösti (meaning "roast" or "grill") is a traditional Swiss German dish of grated potato shaped into patties and panfried. I've flavored this rösti with Savoy cabbage and delicate seasonings and it goes wonderfully with the sweet and buttery glazed pumpkin. Serves two.
Rösti (meaning "roast" or "grill") is a traditional Swiss German dish of grated potato shaped into patties and panfried. I've flavored this rösti with Savoy cabbage and delicate seasonings and it goes wonderfully with the sweet and buttery glazed pumpkin. Serves two.
Stuffed Zucchini Roll
A good chef must always think about the right ingredient and the right dish for the right season. This zucchini stuffed with pumpkin is perfect for the fall when you need something hearty and warm to boost your spirit and get you ready for the chill of winter.
A good chef must always think about the right ingredient and the right dish for the right season. This zucchini stuffed with pumpkin is perfect for the fall when you need something hearty and warm to boost your spirit and get you ready for the chill of winter.
Potato Goulash
This hearty goulash can be made even more flavorful by adding half a pound (250 g) of mushrooms. Serve with sour cream or thick yogurt. Serves four.
This hearty goulash can be made even more flavorful by adding half a pound (250 g) of mushrooms. Serve with sour cream or thick yogurt. Serves four.
Stuffed Beets
Use this stuffing recipe for other root vegetables like yams and potatoes. Choose small vegetables if you're serving as an appetizer or snack, larger ones if it will make up the bulk of the meal. Serves two.
Use this stuffing recipe for other root vegetables like yams and potatoes. Choose small vegetables if you're serving as an appetizer or snack, larger ones if it will make up the bulk of the meal. Serves two.
Root Veggie Gratin
Root vegetables are full of vitamins and minerals (especially vitamins A and C) and calcium and potassium. Macrobiotic cooks believe that roots have the highest potential out of the whole plant to strengthen and energize the body. Serves four.
Root vegetables are full of vitamins and minerals (especially vitamins A and C) and calcium and potassium. Macrobiotic cooks believe that roots have the highest potential out of the whole plant to strengthen and energize the body. Serves four.
Potato Mousse with Zucchini
Mousse doesn't only come in a chocolate flavor! Here potatoes meet zucchini in a subtle blend that's sure to tantalize your tastebuds. Serves four.
Mousse doesn't only come in a chocolate flavor! Here potatoes meet zucchini in a subtle blend that's sure to tantalize your tastebuds. Serves four.
Rotini with Orange-Cream Sauce
The familiar pasta, along with the original combination of vegetables in sauce will renew your vitamin and energy supplies and lift your spirits. The fresh asparagus, pepper, ginger and cilantro with a touch of orange make a succulent dish!
The familiar pasta, along with the original combination of vegetables in sauce will renew your vitamin and energy supplies and lift your spirits. The fresh asparagus, pepper, ginger and cilantro with a touch of orange make a succulent dish!
Marinated Portobello Mushrooms
A healthy start to the New Year means eating the best of fresh seasonal vegetables and discovering unique yet simple ways to prepare foods that entice throughout the year. In the winter when your vitamin and mineral supply gets depleted, this dish replenishes your body's needs. Comforting and warming, the mushrooms impart a robust flavour and the essence of the marinade in a fresh new taste.
A healthy start to the New Year means eating the best of fresh seasonal vegetables and discovering unique yet simple ways to prepare foods that entice throughout the year. In the winter when your vitamin and mineral supply gets depleted, this dish replenishes your body's needs. Comforting and warming, the mushrooms impart a robust flavour and the essence of the marinade in a fresh new taste.
Stuffed Kohlrabi with Lemon-Tarragon Sauce
Said to energize the stomach, kohlrabi helps you get rid of the winter blues and rebuild your supply of valuable nutrients. The mild sweet kohlrabi is a member of the cabbage family and is especially rich in vitamin C as well as a good source of vitamins A, E and B, calcium, potassium, magnesium, sodium and zinc. Garnish with more sprouts to boost your energy with live enzymes.
Said to energize the stomach, kohlrabi helps you get rid of the winter blues and rebuild your supply of valuable nutrients. The mild sweet kohlrabi is a member of the cabbage family and is especially rich in vitamin C as well as a good source of vitamins A, E and B, calcium, potassium, magnesium, sodium and zinc. Garnish with more sprouts to boost your energy with live enzymes.
Eggplant Cordon Bleu
Renew your love affair with this variation on a classic entrée. We depend on nutrients from vegetables. The grains, eggplant and flax seeds in this dish give you an abundance of high-quality, easily absorbed carbohydrate protein, vitamins, minerals, fibre and healthy oils. Eggplant has a unique flavour and texture. It's low in calories and an excellent source of folic acid.
Renew your love affair with this variation on a classic entrée. We depend on nutrients from vegetables. The grains, eggplant and flax seeds in this dish give you an abundance of high-quality, easily absorbed carbohydrate protein, vitamins, minerals, fibre and healthy oils. Eggplant has a unique flavour and texture. It's low in calories and an excellent source of folic acid.
Mashed Potatoes with Celery Root
When visiting Europe recently, a taxi driver took us around Frankfurt. During our conversation, she shared a fantastic recipe with me. I've already tried it out and everybody loved it! Celery root (also known as celeriac) is a variety of celery. It's more popular in Europe, but still available here year-round. Look for firm, clean roots with no soft spots or sprouts. Store celery root in the fridge for up to two weeks. Celery also provides vitamin C, potassium and calcium. Serve this healthy reminder of romantic old Europe with a side dish of sautéed tomatoes or your favourite vegetables and a cheese frittata.
When visiting Europe recently, a taxi driver took us around Frankfurt. During our conversation, she shared a fantastic recipe with me. I've already tried it out and everybody loved it! Celery root (also known as celeriac) is a variety of celery. It's more popular in Europe, but still available here year-round. Look for firm, clean roots with no soft spots or sprouts. Store celery root in the fridge for up to two weeks. Celery also provides vitamin C, potassium and calcium. Serve this healthy reminder of romantic old Europe with a side dish of sautéed tomatoes or your favourite vegetables and a cheese frittata.
Tomato-Arugula Pizza
This tasty and wholesome pizza is sure to become a family favourite. The extra topping of fresh arugula (another member of the famed cabbage family) adds important liver-loving nutrients.
This tasty and wholesome pizza is sure to become a family favourite. The extra topping of fresh arugula (another member of the famed cabbage family) adds important liver-loving nutrients.
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.
Potato Dumplings with Mushroom Gravy and Red Beet Salad
Yields about 12 dumplings depending on size. Leftover dumplings can be sliced like fried potatoes and served the next day with a side dish of leafy greens or sauerkraut salad.
Yields about 12 dumplings depending on size. Leftover dumplings can be sliced like fried potatoes and served the next day with a side dish of leafy greens or sauerkraut salad.
Wild Rice with Grilled Vegetables
This dish is fun! The result is satisfying because you get lots of flavour from the variety of vegetables and combination of wild and brown rice. The lemon and orange zest will make everyone say "aah," especially the head of the family-mom!
This dish is fun! The result is satisfying because you get lots of flavour from the variety of vegetables and combination of wild and brown rice. The lemon and orange zest will make everyone say "aah," especially the head of the family-mom!
Wheat Berry Casserole with Cherries
Wheat seeds or berries are chewy when cooked and can be served either as a side dish like rice or as a main dish. This casserole makes an interesting and satisfying evening meal when accompanied by a leafy green salad.
Wheat seeds or berries are chewy when cooked and can be served either as a side dish like rice or as a main dish. This casserole makes an interesting and satisfying evening meal when accompanied by a leafy green salad.
Rice-Herb Dumplings in Yogurt-Spinach Sauce
Persian food is light and healthy. This traditional dish comes from northern Iran and makes use of an endless variety of ingredients and herbs. It's a new taste sensation every time!
Persian food is light and healthy. This traditional dish comes from northern Iran and makes use of an endless variety of ingredients and herbs. It's a new taste sensation every time!
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.
Chickpea Polenta with Mushroom Ragout
Polenta is usually made with corn meal, but this recipe incorporates an interesting alternative for those sensitive to wheat-chickpea flour.
Polenta is usually made with corn meal, but this recipe incorporates an interesting alternative for those sensitive to wheat-chickpea flour.
Quinoa Vegetable Risotto
Quinoa was a staple food of the Incas. It has a nutty flavour and the highest protein and fat content of the grains. It's also rich in calcium, phosphorus, iron and vitamins B and E.
Quinoa was a staple food of the Incas. It has a nutty flavour and the highest protein and fat content of the grains. It's also rich in calcium, phosphorus, iron and vitamins B and E.
Pea Pancakes with Curried Onion and Fennel
Another wheat alternative to experiment with is yellow pea flour. Serve this delightful meal with a bowl of raita, which is yogurt mixed with a little bit of cucumber and minced shallots, coriander powder and raisins (optional).
Another wheat alternative to experiment with is yellow pea flour. Serve this delightful meal with a bowl of raita, which is yogurt mixed with a little bit of cucumber and minced shallots, coriander powder and raisins (optional).
Cheese and Potato Perogies
This recipe brings back fond memories of traditional Ukrainian Christmases with the grandparents. It's easy to make and a great way to bond with relatives. The more people helping you make it, the better. Makes three to four dozen, depending on size.
This recipe brings back fond memories of traditional Ukrainian Christmases with the grandparents. It's easy to make and a great way to bond with relatives. The more people helping you make it, the better. Makes three to four dozen, depending on size.
Carrot Soufflé
Yields three to four soufflés for a gourmet treat.
Yields three to four soufflés for a gourmet treat.
Red Bean, Sweet Potato and Squash Gratin
Miles better than the plain, mushy potato version!
Miles better than the plain, mushy potato version!
Curried Red Lentil Cake
Sautéed water cress and roasted shallot-sweet potato purée in scallion cream sauce make this a decadent hit!
Sautéed water cress and roasted shallot-sweet potato purée in scallion cream sauce make this a decadent hit!
Spinach Gnocchi with Garlic and Walnuts
Try a pesto or tomato sauce on these as well!
Try a pesto or tomato sauce on these as well!
Butternut Squash Stuffed with Spiced Pears
Feel free to substitute other squash to suit your taste!
Feel free to substitute other squash to suit your taste!
Gorgonzola Potato Pancakes with Apple Dill Relish
The relish complements the pancakes perfectly.
The relish complements the pancakes perfectly.
Bell Peppers With Mushroom Stuffing
Bell peppers are one of the richest sources of vitamin C; red peppers contain twice the vitamin C as green ones. They also supply plenty of vitamin A, fibre and potassium. This dish is a meal in itself; however, a baked potato goes well with it.
Bell peppers are one of the richest sources of vitamin C; red peppers contain twice the vitamin C as green ones. They also supply plenty of vitamin A, fibre and potassium. This dish is a meal in itself; however, a baked potato goes well with it.
Grilled Kabobs
These delicious kabobs are a tasty, high protein option at any barbecue. Mixed with colourful vegetables, you get maximum antioxidant intake, too. Both the ginger and sesame oil featured in the marinade have anti-aging properties. They are also critical for the flavour of the tofu. Be sure to marinate for more than an hour. Serves four.
These delicious kabobs are a tasty, high protein option at any barbecue. Mixed with colourful vegetables, you get maximum antioxidant intake, too. Both the ginger and sesame oil featured in the marinade have anti-aging properties. They are also critical for the flavour of the tofu. Be sure to marinate for more than an hour. Serves four.
Marinated Grilled Vegetables
This Mediterranean-based dish is easy and versatile. It can be done with just one or all of the vegetables for an incredibly tasty side or main dish served on grains with salad. This is a sure way to get carotenes, bioflavonoids and the health benefits of olive oil and garlic into your summer menu.
This Mediterranean-based dish is easy and versatile. It can be done with just one or all of the vegetables for an incredibly tasty side or main dish served on grains with salad. This is a sure way to get carotenes, bioflavonoids and the health benefits of olive oil and garlic into your summer menu.
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.
Cheery Pumpkin Patties
This dish is a sensation for young and old alike because the flavor of the pumpkin patties with cherry compôte brings everyone together.
This dish is a sensation for young and old alike because the flavor of the pumpkin patties with cherry compôte brings everyone together.
Curried Cauliflower/Broccoli Combo
It's difficult to overestimate broccoli's healing power. This crisp, delicious member of the cruciferous family has been shown to fend off a host of serious conditions, including heart disease and cancer. Cauliflower is known to boost the immune system.
It's difficult to overestimate broccoli's healing power. This crisp, delicious member of the cruciferous family has been shown to fend off a host of serious conditions, including heart disease and cancer. Cauliflower is known to boost the immune system.
Kale Tower with Roasted Potato
Kale is yet another dark leafy green vegetable from the cabbage family. It's rich in minerals and good for liver detoxification.
Kale is yet another dark leafy green vegetable from the cabbage family. It's rich in minerals and good for liver detoxification.
Ku Ku Sabzi (Green Frittata)
Simple to make and simply marvellous to eat, cold or warm. Bring it to a picnic or pack it in your children's lunchbox for a delectable treat.
Simple to make and simply marvellous to eat, cold or warm. Bring it to a picnic or pack it in your children's lunchbox for a delectable treat.
Zucchini Tarte
Kamut is an ancient wheat relative that causes fewer allergies than wheat. It's rich in unsaturated fats and protein and makes excellent pasta. Amaranth is another ancient grain, a staple of the Aztecs and Incas, with a high protein content. Use kamut or amaranth flour for baking and look for pastas made from these grains. The golden flax seeds used in this recipe are the same as regular brown flax seeds, but give the tarte a nicer colour.
Kamut is an ancient wheat relative that causes fewer allergies than wheat. It's rich in unsaturated fats and protein and makes excellent pasta. Amaranth is another ancient grain, a staple of the Aztecs and Incas, with a high protein content. Use kamut or amaranth flour for baking and look for pastas made from these grains. The golden flax seeds used in this recipe are the same as regular brown flax seeds, but give the tarte a nicer colour.
Winter Warm Stew
There's nothing like coming in from the cold to a steaming bowl of stew, served with fresh bread or over whole grains.
There's nothing like coming in from the cold to a steaming bowl of stew, served with fresh bread or over whole grains.
Simple Summer Ragout
Its simplicity-combined with the phenomenal taste of fresh rosemary-make this dish a perfect quick lunch and a family favourite. Rosemary not only adds fragrance, it also has medicinal properties and cleanses the blood.
Its simplicity-combined with the phenomenal taste of fresh rosemary-make this dish a perfect quick lunch and a family favourite. Rosemary not only adds fragrance, it also has medicinal properties and cleanses the blood.
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.
Mel's Tex-Mex Tamale Pie
This "made for the man" dish is easy and tasty and because it's just one-pot cooking, with little cleanup. It's also ideal for camping trips or fishing at the cottage.
This "made for the man" dish is easy and tasty and because it's just one-pot cooking, with little cleanup. It's also ideal for camping trips or fishing at the cottage.
Ratatouille
Serve this cooked dish with steamed brown rice, millet or steamed potatoes and grated Parmesan cheese, accompanied by a raw salad of greens or grated root vegetables. That's a complete meal!
Serve this cooked dish with steamed brown rice, millet or steamed potatoes and grated Parmesan cheese, accompanied by a raw salad of greens or grated root vegetables. That's a complete meal!
Tomato-Tofu Kebabs
These succulent kebabs are perfect for summertime grilling. Tofu was developed more than 2,000 years ago and is an important source of protein throughout Asia. The soy bean is one of the few complete protein foods.
These succulent kebabs are perfect for summertime grilling. Tofu was developed more than 2,000 years ago and is an important source of protein throughout Asia. The soy bean is one of the few complete protein foods.
Three Mushroom Confit
Give yourself a break and use a food processor to slice the shallots and mushrooms. Red wine is essential for flavour, so use a quality wine or consider a de-alcoholized red wine, which has the same health benefits.
Give yourself a break and use a food processor to slice the shallots and mushrooms. Red wine is essential for flavour, so use a quality wine or consider a de-alcoholized red wine, which has the same health benefits.
Vegetable Quiche
This quiche is a real hit that not only tastes good but is satisfying as well. Whether people know or not, this quiche is a whole food.
This quiche is a real hit that not only tastes good but is satisfying as well. Whether people know or not, this quiche is a whole food.
Un-Spaghetti Squash
This recipe is so versatile. It can easily be made on the grill by slow cooking the spaghetti squash and then grilling the other vegetables using a grilling basket.
This recipe is so versatile. It can easily be made on the grill by slow cooking the spaghetti squash and then grilling the other vegetables using a grilling basket.
Grilled Tortillas with Mexican Summer Salad
Think of this dish as for a hearty end-of-summer meal. Substitute baked corn chips for the tortillas, use the bean mixture as a dip, and you've got a finger-food appetizer.
Think of this dish as for a hearty end-of-summer meal. Substitute baked corn chips for the tortillas, use the bean mixture as a dip, and you've got a finger-food appetizer.
Fried Rice with Mushrooms and Edamame
This dish is ideal made with any grain so try it with rice, barley, or kamut. All these grains help regulate and stabilize blood sugar levels.
This dish is ideal made with any grain so try it with rice, barley, or kamut. All these grains help regulate and stabilize blood sugar levels.
Three Sisters Harvest Squash
This traditional recipe featuring the "three sisters - corn, squash, and beans - takes on a modern twist when served in Mediterranean style. It adds the wonderful healing herbs of parsley - which is high in vitamin C, chlorophyll, calcium, and iron - and basil, a tasty digestive aid.
This traditional recipe featuring the "three sisters - corn, squash, and beans - takes on a modern twist when served in Mediterranean style. It adds the wonderful healing herbs of parsley - which is high in vitamin C, chlorophyll, calcium, and iron - and basil, a tasty digestive aid.
Slow-roasted Vegetables
Slow cooking vegetables really brings out their sweetness, but if you need to have the meal ready faster, steam all the vegetables about 10 minutes before placing them in the oven. This recipe makes an excellent side dish and the leftovers are great as a panini sandwich filling with a tasty bean spread.
Slow cooking vegetables really brings out their sweetness, but if you need to have the meal ready faster, steam all the vegetables about 10 minutes before placing them in the oven. This recipe makes an excellent side dish and the leftovers are great as a panini sandwich filling with a tasty bean spread.
Simple Herbed Greens and Grains
This versatile combination can be made with a variety of grains and greens. Try millet or quinoa for a creamy mixture or brown and wild rice for a nuttier flavour.
This versatile combination can be made with a variety of grains and greens. Try millet or quinoa for a creamy mixture or brown and wild rice for a nuttier flavour.
South Pacific Tofu with Rooibos Sauce
From high in the wilderness of the Cedarberg Mountains of South Africa comes rooibos tea (pronounced roy-boss). The word "rooibos is South African for "red bush and the tiny red leaves pack a powerhouse of health benefits.
From high in the wilderness of the Cedarberg Mountains of South Africa comes rooibos tea (pronounced roy-boss). The word "rooibos is South African for "red bush and the tiny red leaves pack a powerhouse of health benefits.
Broccoli Sesame Stir-Fry
This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour.
This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour.
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.
Sweet Spring Pea Soup with Mint
Green peas provide protein and minerals, and this recipe can be made with fresh or frozen peas. Their fabulous colour is both refreshing and inspiring when you're tired of mushroom soup.
Green peas provide protein and minerals, and this recipe can be made with fresh or frozen peas. Their fabulous colour is both refreshing and inspiring when you're tired of mushroom soup.
Crispy Skillet Potatoes with Egg and Green Beans
This recipe is so versatile it works well for lunch, brunch, or dinner. Feel free to substitute any greens you have on hand, depending on what's in the garden and what's in season. You might even try zucchini or asparagus tips.
This recipe is so versatile it works well for lunch, brunch, or dinner. Feel free to substitute any greens you have on hand, depending on what's in the garden and what's in season. You might even try zucchini or asparagus tips.
Outrageous Red Cabbage Stir-fry with Pinto Beans
I love the colour of this healthful dish. The red pigments found in both the cabbage and the beans provide powerful antioxidant properties to help protect us from disease. Generally speaking, any bean can be substituted in this recipe.
I love the colour of this healthful dish. The red pigments found in both the cabbage and the beans provide powerful antioxidant properties to help protect us from disease. Generally speaking, any bean can be substituted in this recipe.
Emerald Garlic Mashed Potatoes
Consider leaving the peel on your potatoes as this significantly adds to the fibre you'll receive. Adding garlic helps build the immune system at this critical time of year, and why not squeeze in some greens? When chopped finely and swirled into the potatoes, they are a real crowd pleaser.
Consider leaving the peel on your potatoes as this significantly adds to the fibre you'll receive. Adding garlic helps build the immune system at this critical time of year, and why not squeeze in some greens? When chopped finely and swirled into the potatoes, they are a real crowd pleaser.
Yams with Pineapple
Extra vegetables and fruit can add loads of colour, fibre, and vitamins to any meal. Add pineapple as a natural way to sweeten yams and to add exotic flair to the festive table. Of course, it also squeezes in a fruit serving, fibre, and vitamin C.
Extra vegetables and fruit can add loads of colour, fibre, and vitamins to any meal. Add pineapple as a natural way to sweeten yams and to add exotic flair to the festive table. Of course, it also squeezes in a fruit serving, fibre, and vitamin C.
Cornbread Stuffing
For the vegetarians in your gathering, make a stuffing that is protein rich by adding a meat substitute such as seitan strips (a wheat-based meat substitute available in health food stores).
For the vegetarians in your gathering, make a stuffing that is protein rich by adding a meat substitute such as seitan strips (a wheat-based meat substitute available in health food stores).
Orange Maple Glazed Cornish Hens
Look for organic poultry in your local health food store or ask if they can do a special order for you. Plenty of suppliers now offer naturally raised, organic, non-medicated, and free-range animals that generally have less saturated fat and more flavour.
Look for organic poultry in your local health food store or ask if they can do a special order for you. Plenty of suppliers now offer naturally raised, organic, non-medicated, and free-range animals that generally have less saturated fat and more flavour.
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.
Crab-Stuffed Free-Range Chicken Breast
While this free-range meets fruits-du-mer dish has plenty of elements, it can be prepared in the 15 minutes the chicken spends in the oven.
While this free-range meets fruits-du-mer dish has plenty of elements, it can be prepared in the 15 minutes the chicken spends in the oven.
Poached Smoked Sable Fish with Bacon, Clams, and Cabbage
Filling and sable: simple, sumptuous, and satisfying. This is a bowl to warm the soul, and the sablefish, also known as black cod, is rich with natural oils.
Filling and sable: simple, sumptuous, and satisfying. This is a bowl to warm the soul, and the sablefish, also known as black cod, is rich with natural oils.
Celeriac and Nutmeg Purée
This vegetable dish has a refreshing, mild bitterness that wakes the palate.
This vegetable dish has a refreshing, mild bitterness that wakes the palate.
Pan-fried Baby Squid
The preserved lemon slices make this a dish to remember and a welcome change from the breaded and fried calamari more commonly found.
The preserved lemon slices make this a dish to remember and a welcome change from the breaded and fried calamari more commonly found.
Spring Dinner Party
"Everybody does too much when they entertain, says Executive Chef Dan Atkinson, who creates feasts daily at West Vancouver's Salmon House on the Hill. "The stress on the person doing the cooking can be unreal.
"Everybody does too much when they entertain, says Executive Chef Dan Atkinson, who creates feasts daily at West Vancouver's Salmon House on the Hill. "The stress on the person doing the cooking can be unreal.
Oven-Roasted Lamb Rack with Lavender and Prosciutto Crust and Red Wine Reduction Sauce
Two servings of lamb in one week might be overkill, but test this dish in advance so you can entertain with confidence. "Frenched lamb racks have excess fat and sinew between the bones cut to free ribs for presentation.
Two servings of lamb in one week might be overkill, but test this dish in advance so you can entertain with confidence. "Frenched lamb racks have excess fat and sinew between the bones cut to free ribs for presentation.
Sweet Potato Risotto with Star Anise and Soy
Regular risotto demands constant attention. This recipe is much easier because it substitutes sweet potato for rice.
Regular risotto demands constant attention. This recipe is much easier because it substitutes sweet potato for rice.
Best Ever Bean Chili
Chili can be hard on the digestive system because of the complex starches in the beans. Take a digestive enzyme before eating for easier digestion.
Chili can be hard on the digestive system because of the complex starches in the beans. Take a digestive enzyme before eating for easier digestion.
Cedar Plank-Baked Salmon with Wild Rice Fritters
A simple glaze of either honey and orange or blueberry and maple accents this cedar plank-baked salmon.
A simple glaze of either honey and orange or blueberry and maple accents this cedar plank-baked salmon.
Indonesian Pineapple Packets with Thai Satay Sauce
Drop the hot dogs and burgers and grill up some veggies instead. Substitute any combination of fruit or vegetables or skewer them to make kebabs.
Drop the hot dogs and burgers and grill up some veggies instead. Substitute any combination of fruit or vegetables or skewer them to make kebabs.
Roasted Halibut on Lentils with Braised Spring Greens
Combining the best of land and sea, this entrée is rich enough to satisfy and refined enough to attract immediate applause.
Combining the best of land and sea, this entrée is rich enough to satisfy and refined enough to attract immediate applause.
Dungeness Crab Crusted Halibut
The sweetness of the crab combined with the richness of the halibut and earthy appeal of fresh chanterelles makes this an elegant but simple affair. Pair this fare with some heirloom beets and field green beans, lightly steamed, and serve with a medium Riesling.
The sweetness of the crab combined with the richness of the halibut and earthy appeal of fresh chanterelles makes this an elegant but simple affair. Pair this fare with some heirloom beets and field green beans, lightly steamed, and serve with a medium Riesling.
Pan-seared Snapper on a Bean Cassoulet with Mushroom Ragout and Pepper Relish in a Grainy Mustard Sauce
To serve, place a scoop of cassoulet in each dish. Top with snapper, mushroom ragout, grainy mustard sauce, and red pepper relish.
To serve, place a scoop of cassoulet in each dish. Top with snapper, mushroom ragout, grainy mustard sauce, and red pepper relish.
Faro Risotto
Faro is the original ancient grain, and its nutty appeal makes itself immediately obvious; it's love at first bite and a great change from rice.
Faro is the original ancient grain, and its nutty appeal makes itself immediately obvious; it's love at first bite and a great change from rice.
Roasted Bison Tenderloin with Merlot Sauce
Lean and one of the healthiest red proteins afield, the richly flavoured bison is nicely balanced for all palates with a good Merlot.
Lean and one of the healthiest red proteins afield, the richly flavoured bison is nicely balanced for all palates with a good Merlot.
Oven-Roasted Pheasant Breast
Bird is the word at Thanksgiving, and this pheasant dish, served on truffled spaghetti squash, sautéed rapini, and finished with a fall chanterelle brandy cream, makes for a pleasant change of feather, bedded with plenty of seasonal substance.
Bird is the word at Thanksgiving, and this pheasant dish, served on truffled spaghetti squash, sautéed rapini, and finished with a fall chanterelle brandy cream, makes for a pleasant change of feather, bedded with plenty of seasonal substance.
Seared Scallops with Pink Grapefruit and Radicchio
Scallops are naturally sweet, and the radicchio provides the ideal contrast. Err on the side of caution with the lemon juice-remember you have the juices from the grapefruit segments, too.
Scallops are naturally sweet, and the radicchio provides the ideal contrast. Err on the side of caution with the lemon juice-remember you have the juices from the grapefruit segments, too.
Roast Chicken with Tomatoes, Roasted Peppers, Olives, and Capers
This dish from Southern France is packed with flavour but is very light. This sauce also goes perfectly with halibut, sablefish, or lobster.
This dish from Southern France is packed with flavour but is very light. This sauce also goes perfectly with halibut, sablefish, or lobster.
Garlic-Ginger Vegetable Stir-Fry
This classic stir fry never fails to please. Serve steaming hot on a bed of organic brown rice and top with lightly toasted sesame seeds or slivered almonds.
This classic stir fry never fails to please. Serve steaming hot on a bed of organic brown rice and top with lightly toasted sesame seeds or slivered almonds.
Honey Glazed Quail with Fennel Salad and Cranberry/Chestnut Marmalade
Creative flair and familiar flavours combine to create an accessible and delicious alternative to more traditionally festive fowl.
Creative flair and familiar flavours combine to create an accessible and delicious alternative to more traditionally festive fowl.
Thyme-Roasted Rack of Pork with Maple Yams and Pear Compote
The fresh burst of the pear compote perfectly complements both the savoury and the sweet in this dish.
The fresh burst of the pear compote perfectly complements both the savoury and the sweet in this dish.
Grilled Bison Flat Iron Steak with Wilted Wintergreens and Marinated Chili Mushrooms and Peppers
You might have to hunt to find bison, but the flavour and natural health benefits provide rich reward. While both leaner and more flavourful than mainstream beef offerings, bison also carries the benefits of a free-range, non-medicated lifestyle. Take care not to overdo the bison as it serves best when cooked no further than medium rare.
You might have to hunt to find bison, but the flavour and natural health benefits provide rich reward. While both leaner and more flavourful than mainstream beef offerings, bison also carries the benefits of a free-range, non-medicated lifestyle. Take care not to overdo the bison as it serves best when cooked no further than medium rare.
Eggplant Antipasto
This dish keeps well and is delicious hot or cold. Use it as a main dish or as an appetizer. It is quite rich, so reduce the olive oil if required, but try to keep the flax oil for its anti-inflammatory properties.
This dish keeps well and is delicious hot or cold. Use it as a main dish or as an appetizer. It is quite rich, so reduce the olive oil if required, but try to keep the flax oil for its anti-inflammatory properties.
Ratatouille Gratin with Green Herb Crust
This interpretation of the classic from the south of France adds a nice crunch to the traditional stew of seasonal sustenance and can be made in either individual ovenproof dishes or a large ceramic baking dish.
This interpretation of the classic from the south of France adds a nice crunch to the traditional stew of seasonal sustenance and can be made in either individual ovenproof dishes or a large ceramic baking dish.
New Potato and Oka Melt with Pickled Beets
The pickled beets cut through the richness of the cheese in this dish. It is perfect for lunch or as a savoury after the main course in a multicourse dinner. If Oka is tough to find, experiment with the artisan cheese of your choice, but keep the flavour profile relatively mellow-no big blues!
The pickled beets cut through the richness of the cheese in this dish. It is perfect for lunch or as a savoury after the main course in a multicourse dinner. If Oka is tough to find, experiment with the artisan cheese of your choice, but keep the flavour profile relatively mellow-no big blues!
Woodland Mushroom Risotto
Wild mushrooms are the best nonanimal source of vitamin D going and some have the added benefit of vitamins B and C as well. They are also a good source of antioxidants such as polyphenols that have been linked with cancer-risk reduction and antiaging.
Wild mushrooms are the best nonanimal source of vitamin D going and some have the added benefit of vitamins B and C as well. They are also a good source of antioxidants such as polyphenols that have been linked with cancer-risk reduction and antiaging.
Smoked Salmon and Dill Quiche
Stick with free-range eggs for flavour and nutrition and work in diced red onion or capers for an added boost.
Stick with free-range eggs for flavour and nutrition and work in diced red onion or capers for an added boost.
Perch with Sweet Pea Risotto
While there are countless flavour variations for risotto, the sweet peas are refreshing and healthful. Alternatives, depending upon the time of year, include wild mushrooms, diced gourds, or asparagus. Fruits such as blueberries and strawberries can also be used to great applause.
While there are countless flavour variations for risotto, the sweet peas are refreshing and healthful. Alternatives, depending upon the time of year, include wild mushrooms, diced gourds, or asparagus. Fruits such as blueberries and strawberries can also be used to great applause.
Pan-Seared Whitefish with Sweet Pea and Corn Risotto
Feel free to vary your fish fillets with whatever is seasonal and available. Keep in mind that whitefish is best taken off direct heat while medium rare to ensure it is not overcooked at the table.
Feel free to vary your fish fillets with whatever is seasonal and available. Keep in mind that whitefish is best taken off direct heat while medium rare to ensure it is not overcooked at the table.
Seared Sea Snapper with Summer Succotash
At no other time of the year do the fields and streams offer such rich flavours. This dish marries land and sea with a focus on healthy and wholesome.
At no other time of the year do the fields and streams offer such rich flavours. This dish marries land and sea with a focus on healthy and wholesome.
Wild Spot Prawns with Ginger Green Onion Sauce, Ponzu Jelly
This might be the first time you work with agar-agar, but it won't be the last. The ponzu jelly is both citrus fresh and a deliciously fun presentation concept that comes together easily with the agar-agar's natural bonding properties.
This might be the first time you work with agar-agar, but it won't be the last. The ponzu jelly is both citrus fresh and a deliciously fun presentation concept that comes together easily with the agar-agar's natural bonding properties.
Tea-cured Wild Salmon with Wilted Summer Greens, Rye Berry Salad, and Mustard Vinaigrette
Served at any temperature, this dish delivers and offers plenty of room for experimenting with various teas and vinaigrettes. Add another flavour edge by opting for the grill versus the pan for the salmon.
Served at any temperature, this dish delivers and offers plenty of room for experimenting with various teas and vinaigrettes. Add another flavour edge by opting for the grill versus the pan for the salmon.
Grilled Summer Garden Vegetables with Garlic and Fresh Herbs
This kind of cooking is so versatile. These vegetables are tasty and delicious fresh off the grill, but they can also be served chilled as an antipasto dish or even used as sandwich filler for gourmet Mediterranean subs.
This kind of cooking is so versatile. These vegetables are tasty and delicious fresh off the grill, but they can also be served chilled as an antipasto dish or even used as sandwich filler for gourmet Mediterranean subs.
Hearty Barley Tabbouleh
This is one of my favourite summertime recipes, filling and well balanced with veggies, protein, and good fats. Use lots of fresh lemon juice for a refreshing zip.
This is one of my favourite summertime recipes, filling and well balanced with veggies, protein, and good fats. Use lots of fresh lemon juice for a refreshing zip.
Something Nu for Fall
While Canada's restaurant scene continues to thrive on fresh openings, every once in a while, something Nu comes along. Nu, the eclectic sibling of Vancouver's C and Raincity Grill, captured national attention earlier this year when EnRoute magazine named it Canada's Best New Restaurant.
While Canada's restaurant scene continues to thrive on fresh openings, every once in a while, something Nu comes along. Nu, the eclectic sibling of Vancouver's C and Raincity Grill, captured national attention earlier this year when EnRoute magazine named it Canada's Best New Restaurant.
Pacific Oyster and Leek Stew
While oysters are revered as aphrodisiacs, less well known are their health benefits: low in fat and high in protein, B12, and iron, there are many reasons to love this stew.
While oysters are revered as aphrodisiacs, less well known are their health benefits: low in fat and high in protein, B12, and iron, there are many reasons to love this stew.
Ratatouille
Beans are an excellent source of iron which is an essential nutrient for brain function. For variety, try using unsweetened apple juice or cider instead of red wine. Garbanzo and green beans also trade places nicely with the red kidney beans and black-eyed peas.
Beans are an excellent source of iron which is an essential nutrient for brain function. For variety, try using unsweetened apple juice or cider instead of red wine. Garbanzo and green beans also trade places nicely with the red kidney beans and black-eyed peas.
Herbed Roast Turkey
Refreshingly simple and herbaceous, this recipe makes turkey talk in any season and can be easily translated with a wide range of fall fowl.
Refreshingly simple and herbaceous, this recipe makes turkey talk in any season and can be easily translated with a wide range of fall fowl.
Roasted Garlic Mashed Potatoes
Roasted garlic adds a creamy texture and a buttery flavour to this old family favourite. Garlic is excellent for boosting the immune system at this time of year.
Roasted garlic adds a creamy texture and a buttery flavour to this old family favourite. Garlic is excellent for boosting the immune system at this time of year.
West Coast Wonder
Welcomed into the exclusive Relais & Chteaux ranks (an international guide to hotels and restaurants) less than two years after opening, the Wickaninnish Inn has stood by the qualifying five Cs ever since.
Welcomed into the exclusive Relais & Chteaux ranks (an international guide to hotels and restaurants) less than two years after opening, the Wickaninnish Inn has stood by the qualifying five Cs ever since.
Dungeness Crab Cake
If Dungeness crab is unavailable, other crab meat, including canned, will produce similarly delicious results.
If Dungeness crab is unavailable, other crab meat, including canned, will produce similarly delicious results.
Baked Albacore Tuna with Fresh Herbs and Capers and Salsa
This dish delves into the herb box to deliver a dose of fall freshness that can be enjoyed year-round. Dried herbs deliver the flavour, but halve the quantities for fresh herbs used below.
This dish delves into the herb box to deliver a dose of fall freshness that can be enjoyed year-round. Dried herbs deliver the flavour, but halve the quantities for fresh herbs used below.
Roasted Sweet Potatoes and Cranberries
This side dish goes great with a turkey dinner.
This side dish goes great with a turkey dinner.
Roasted Sweet Potatoes
Never want to scrub a baking dish again? Use wet parchment paper, not to be confused with wax paper. Measure out enough parchment paper, scrunch it up, and run it under cold water. Wring out, line pan, and voila, easy cleanup.
Never want to scrub a baking dish again? Use wet parchment paper, not to be confused with wax paper. Measure out enough parchment paper, scrunch it up, and run it under cold water. Wring out, line pan, and voila, easy cleanup.
Kale Gratin
Like its relative, collard greens, kale is a close descendant of wild cabbage. Despite its humble origin, it ranks as one of the healthiest foods we can eat.
Like its relative, collard greens, kale is a close descendant of wild cabbage. Despite its humble origin, it ranks as one of the healthiest foods we can eat.
Pacific Halibut in Coconut Curry
We originally used orange roughy in this recipe, but when we realized it is considered an endangered fish, we switched to halibut.
We originally used orange roughy in this recipe, but when we realized it is considered an endangered fish, we switched to halibut.
Pearl Barley Pilaf
Sometimes it's just nice to eat something other than rice and bread with Indian food. This pilaf can be served in place of a rice pilaf with any dish and many actually prefer it, as the barley can take more spices than rice.
Sometimes it's just nice to eat something other than rice and bread with Indian food. This pilaf can be served in place of a rice pilaf with any dish and many actually prefer it, as the barley can take more spices than rice.
Hearty Veggie Chili
Sprinkle with grated Parmesan or cheddar cheese and serve with crusty bread (garlic bread is good, too).
Sprinkle with grated Parmesan or cheddar cheese and serve with crusty bread (garlic bread is good, too).
Sobo's
For five years, the tale of the little purple truck that dared to serve only the freshest fish tacos took the culinary world by quiet storm. The truck had no name, but the kitchen crew within it, and the business it birthed, most certainly does: SOBO.
For five years, the tale of the little purple truck that dared to serve only the freshest fish tacos took the culinary world by quiet storm. The truck had no name, but the kitchen crew within it, and the business it birthed, most certainly does: SOBO.
Brown Rice Tofu Pockets
This is a versatile and fun recipe for getting the kids involved and has been a SOBO menu mainstay. The brown rice adds a nice nuttiness and is healthier, too!
This is a versatile and fun recipe for getting the kids involved and has been a SOBO menu mainstay. The brown rice adds a nice nuttiness and is healthier, too!
Curried Black Bean Stew
This vegan main dish is fabulous served with spicy mango chutney.
This vegan main dish is fabulous served with spicy mango chutney.
West Coast Salmon Chowder
According to Canada's Food Guide this nutrient-dense, one-bowl dinner provides a serving of fish, three servings of fruits and veggies, and a one-half serving of milk.
According to Canada's Food Guide this nutrient-dense, one-bowl dinner provides a serving of fish, three servings of fruits and veggies, and a one-half serving of milk.
Braised Elk Osso Bucco
Served with boiled baby potatoes and seasonal vegetables, this will warm whatever winter is left in your bones. Lamb or chicken can also be substituted, but keep an eye on the moisture level and reduce your simmering time accordingly.
Served with boiled baby potatoes and seasonal vegetables, this will warm whatever winter is left in your bones. Lamb or chicken can also be substituted, but keep an eye on the moisture level and reduce your simmering time accordingly.
Grilled Green Asparagus with Maple Mustard Vinaigrette
Fresh asparagus is the truest sign that spring has sprung. These edible spears have been cultivated throughout the ages by Egyptians, Greeks, and Romans.
Fresh asparagus is the truest sign that spring has sprung. These edible spears have been cultivated throughout the ages by Egyptians, Greeks, and Romans.
Sautéed Fiddlehead Ferns
The first fronds yet unfurled of a young fern, fiddleheads get their name from their shape and are also referred to as crosiers, the curved staff used by shepherds. A seasonal delicacy requiring a good rinse and thorough cooking, fiddleheads are a traditional dish of Canada's East Coast.
The first fronds yet unfurled of a young fern, fiddleheads get their name from their shape and are also referred to as crosiers, the curved staff used by shepherds. A seasonal delicacy requiring a good rinse and thorough cooking, fiddleheads are a traditional dish of Canada's East Coast.
BC Halibut with Soft Herb Crust
Favoured by fish lovers for its sweet firmness and nutritional profile, halibut also has blessedly few bones. Rich in omega-3 essential fats and a strong source of protein, it veritably swims with the minerals selenium, magnesium, phosphorus, and potassium. Most importantly, the taste is unbeatable!
Favoured by fish lovers for its sweet firmness and nutritional profile, halibut also has blessedly few bones. Rich in omega-3 essential fats and a strong source of protein, it veritably swims with the minerals selenium, magnesium, phosphorus, and potassium. Most importantly, the taste is unbeatable!
Organic Duck Broth with Fennel, Orange, and Thyme
The key here is a good butcher with the bones to prove it! Naturally, you can work with other poultry as well, though the duck bones do bring a greater flavour to the broth.
The key here is a good butcher with the bones to prove it! Naturally, you can work with other poultry as well, though the duck bones do bring a greater flavour to the broth.
All-night Roasted Shoulder of Organic Pork with Green Apple, Scallions, and Almonds
Sourcing organic protein and working with large cuts is both responsible and delicious, yielding unsurpassed flavour and value.
Sourcing organic protein and working with large cuts is both responsible and delicious, yielding unsurpassed flavour and value.
Grilled Pork Chop with Arugula-Apple Salad
Sourcing heritage-breed pork makes for more delicious and conscionable consumption. Brio uses Sloping Hill Farm heritage-breed pork from Qualicum Beach, BC.
Sourcing heritage-breed pork makes for more delicious and conscionable consumption. Brio uses Sloping Hill Farm heritage-breed pork from Qualicum Beach, BC.
Grilled Herb Chicken
Place olive oil, lemon juice, garlic, and fresh diced herbs in a resealable plastic bag or in an 8 x 8 in (2 L) nonmetallic baking dish. Add chicken, ensuring that the marinade coats the chicken. If using a bag, reseal; if using the baking dish, cover. Store in fridge for at least 1 hour or up to 12 hours.
Place olive oil, lemon juice, garlic, and fresh diced herbs in a resealable plastic bag or in an 8 x 8 in (2 L) nonmetallic baking dish. Add chicken, ensuring that the marinade coats the chicken. If using a bag, reseal; if using the baking dish, cover. Store in fridge for at least 1 hour or up to 12 hours.
Grilled Asparagus
Place asparagus spears on grill at right angles so they won't fall through. Grill over medium heat for 2 minutes on one side. Roll over and continue grilling for another 2 minutes, or until you reach the level of doneness you prefer.
Place asparagus spears on grill at right angles so they won't fall through. Grill over medium heat for 2 minutes on one side. Roll over and continue grilling for another 2 minutes, or until you reach the level of doneness you prefer.
Pan-Seared Perch with Parsley Butter
Perch in the pan is a freshwater delight: low in fat and calories and rich with selenium, it is deliciously simple to prepare. Although the filets are small, their flavour is sweet and the price is reasonable enough to make it enjoyable on a regular basis.
Perch in the pan is a freshwater delight: low in fat and calories and rich with selenium, it is deliciously simple to prepare. Although the filets are small, their flavour is sweet and the price is reasonable enough to make it enjoyable on a regular basis.
Jeera Alu: Potatoes Fried with Cumin
Heat oil in a nonstick pan and saut cumin seeds until they begin to sizzle. Add potatoes and stir-fry for 10 to 15 minutes on medium-high heat until tender.
Heat oil in a nonstick pan and saut cumin seeds until they begin to sizzle. Add potatoes and stir-fry for 10 to 15 minutes on medium-high heat until tender.
Eigensinn Chicken on the Spit with Wild Grape Sage Sauce
Adapt this recipe for the grill by butterflying the whole chicken and cooking 30 minutes each side, beginning breast side down, until the skin is golden and the juices run clear.
Adapt this recipe for the grill by butterflying the whole chicken and cooking 30 minutes each side, beginning breast side down, until the skin is golden and the juices run clear.
Halibut with Soft Herb Crust
Rich in omega-3 essential fats and a strong source of protein, halibut is also loaded with the minerals selenium, magnesium, phosphorus, and potassium. Favoured by fish lovers for its sweet firmness and nutritional profile, halibut also has fewer bones to put up with than other fish!
Rich in omega-3 essential fats and a strong source of protein, halibut is also loaded with the minerals selenium, magnesium, phosphorus, and potassium. Favoured by fish lovers for its sweet firmness and nutritional profile, halibut also has fewer bones to put up with than other fish!
Sea Lettuce-Crusted Wild Sockeye Salmon with Sauted Vegetables
Sea lettuce can be a bit tricky to source off the coast, but can be found in specialty stores where the edible green algae is sought after for its high protein, dietary fibre, vitamins, and minerals.
Sea lettuce can be a bit tricky to source off the coast, but can be found in specialty stores where the edible green algae is sought after for its high protein, dietary fibre, vitamins, and minerals.
Alberta Bison Filet Wrapped in Smoked Bacon with Red Wine Sauce and Maple Whisky Butter
While you can use regular bacon (or none at all) with this recipe, the flavour imparted by smoked varieties blend wonderfully well with both bison and maple whisky butter. Prepare red wine sauce and maple whisky butter ahead of time, as both will hold nicely refrigerated.
While you can use regular bacon (or none at all) with this recipe, the flavour imparted by smoked varieties blend wonderfully well with both bison and maple whisky butter. Prepare red wine sauce and maple whisky butter ahead of time, as both will hold nicely refrigerated.
Barley Risotto
Barley is a much underused heritage grain that's just waiting to be rediscovered. This super whole grain is one of the richest sources of both soluble and insoluble fibre.
Barley is a much underused heritage grain that's just waiting to be rediscovered. This super whole grain is one of the richest sources of both soluble and insoluble fibre.
Quinoa Pilaf
Quinoa (pronounced "keen-wah) is an ancient cereal that was eaten by the Incas centuries ago. It was so revered that they called it the "Mother Grain. Quinoa is so high in protein (13 percent) that the United Nations classified it as a supercrop, giving this tiny nondescript grist the nutritional clout of an Olympic athlete.
Quinoa (pronounced "keen-wah) is an ancient cereal that was eaten by the Incas centuries ago. It was so revered that they called it the "Mother Grain. Quinoa is so high in protein (13 percent) that the United Nations classified it as a supercrop, giving this tiny nondescript grist the nutritional clout of an Olympic athlete.
Rustic Regionalism
With its pristine setting, five diamonds, and four stars, the Banffshire Club at the Fairmont Banff Springs has earned a reputation for epicurean excellence and no small measure of rustic elegance. Deepening the room's regional roots has been a mission for some time.
With its pristine setting, five diamonds, and four stars, the Banffshire Club at the Fairmont Banff Springs has earned a reputation for epicurean excellence and no small measure of rustic elegance. Deepening the room's regional roots has been a mission for some time.
Date and Pecan-Crusted Venison
The date and pecan crust in this dish balances the slight gaminess of the venison, which is increasingly available at specialty meat shops. Green beans and turnip make great side dishes.
The date and pecan crust in this dish balances the slight gaminess of the venison, which is increasingly available at specialty meat shops. Green beans and turnip make great side dishes.
Lamb Kibbeh Stuffed with Pistachios and Goat Cheese
Urfa pepper is a Turkish variety of chili pepper with a fantastic sweet, slightly smoky flavour with a touch of dried fruit on the palate. If sourcing is a challenge, Aleppo pepper offers a similar flavour profile.
Urfa pepper is a Turkish variety of chili pepper with a fantastic sweet, slightly smoky flavour with a touch of dried fruit on the palate. If sourcing is a challenge, Aleppo pepper offers a similar flavour profile.
Marinated Kanafa Prawns
Kanafa is a pastry similar to a stringy version of phyllo that is found in the freezer section of Middle Eastern and Greek food shops.
Kanafa is a pastry similar to a stringy version of phyllo that is found in the freezer section of Middle Eastern and Greek food shops.
Pumpkin Chickpea Hummus
Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.
Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.
Akoori
Spice up your breakfast with this delicious Indian scrambled egg dish, a simple way to jump start your day.
Spice up your breakfast with this delicious Indian scrambled egg dish, a simple way to jump start your day.
Apple and Brie Omelette
Looking to change things up? Try adding a little apple to your morning omelette.
Looking to change things up? Try adding a little apple to your morning omelette.
Slow Cooker Days
Everything old becomes new again. My mom always said if you lived long enough, styles would come back. The Crock-Pot, a popular 1970s kitchen appliance, is the latest new old find.
Everything old becomes new again. My mom always said if you lived long enough, styles would come back. The Crock-Pot, a popular 1970s kitchen appliance, is the latest new old find.
Lentil Quinoa Stew
The length of time will vary depending on what size of green lentils you use. I choose the larger organic green ones for a more solid texture.
The length of time will vary depending on what size of green lentils you use. I choose the larger organic green ones for a more solid texture.
Barley and Shiitake Mushroom Dinner
Barley is truly the unsung hero in the soluble-fibre world. This super grain is one of the richest sources of both soluble and insoluble fibre, which can help lower cholesterol.
Barley is truly the unsung hero in the soluble-fibre world. This super grain is one of the richest sources of both soluble and insoluble fibre, which can help lower cholesterol.
Comfort Cuisine
These colder months call for comforting hot stews. Not only does it feel wonderful to cozy up to a warm soup, but when you fill that soup pot with healthy ingredients, you'll cozy up to a bowl bursting with nutrients!
These colder months call for comforting hot stews. Not only does it feel wonderful to cozy up to a warm soup, but when you fill that soup pot with healthy ingredients, you'll cozy up to a bowl bursting with nutrients!
Sweet Potato Lentil Chili
In large pot on medium heat, add oil, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through. Cover and cook for 6 to 8 minutes, stirring occasionally.
In large pot on medium heat, add oil, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through. Cover and cook for 6 to 8 minutes, stirring occasionally.
Vegetable and Tofu Maki
The word sushi doesn’t actually refer to raw fish but to a boiled rice dish flavoured with vinegar. Hence sushi doesn’t have to contain fish.
The word sushi doesn’t actually refer to raw fish but to a boiled rice dish flavoured with vinegar. Hence sushi doesn’t have to contain fish.
Warm and Invigorating Cloves
Underutilized in the West, cloves have been used in Southeast Asia for thousands of years, and their powerful antiviral and antiseptic qualities are still regarded as a panacea for countless ills, including malaria, cholera, tuberculosis, and parasites such as scabies.
Underutilized in the West, cloves have been used in Southeast Asia for thousands of years, and their powerful antiviral and antiseptic qualities are still regarded as a panacea for countless ills, including malaria, cholera, tuberculosis, and parasites such as scabies.
Faux Fried Chicken
A spoonful of jarred pesto, curry powder or paste, crushed garlic or ginger, or a shot of Tabasco stirred into the buttermilk will add subtle flavour to your finished chicken. Panko is available at Asian markets and gourmet stores as well as some grocery stores.
A spoonful of jarred pesto, curry powder or paste, crushed garlic or ginger, or a shot of Tabasco stirred into the buttermilk will add subtle flavour to your finished chicken. Panko is available at Asian markets and gourmet stores as well as some grocery stores.
Teriyaki Flank Steak
While flank is leaner than T-bone or prime rib, this marinade ensures you won’t miss the quintessential steak flavour.
While flank is leaner than T-bone or prime rib, this marinade ensures you won’t miss the quintessential steak flavour.
Oven-dried Tomatoes
Reducing a tomato’s water content will intensify its flavour. The meatier Roma variety works well here. These are delicious as pizza or bruschetta toppings, in sandwiches, pastas, and salads.
Reducing a tomato’s water content will intensify its flavour. The meatier Roma variety works well here. These are delicious as pizza or bruschetta toppings, in sandwiches, pastas, and salads.
Sushi Rice
A foolproof way to make crowd-pleasing rice.
A foolproof way to make crowd-pleasing rice.
Salmon Nigiri
A classic that’s equally delicious with tuna, shrimp, mackerel, mahi-mahi, sea bass, flounder, and sole. Wild Pacific salmon is a less contaminated, more eco-friendly choice than farmed salmon.
A classic that’s equally delicious with tuna, shrimp, mackerel, mahi-mahi, sea bass, flounder, and sole. Wild Pacific salmon is a less contaminated, more eco-friendly choice than farmed salmon.
Smoked Salmon and Avocado Maki
Smoked trout and mackerel are good stand-ins for salmon. Choose wild Pacific salmon rather than farmed.
Smoked trout and mackerel are good stand-ins for salmon. Choose wild Pacific salmon rather than farmed.
Pork Medallions with Apples and Kale
Slender apple wedges soak up the maple-ginger sauciness from the pork. Cooking apples such as Honeycrisp, Jonagold, or Golden Delicious work well here.
Slender apple wedges soak up the maple-ginger sauciness from the pork. Cooking apples such as Honeycrisp, Jonagold, or Golden Delicious work well here.
Seared Portobello Mushrooms
These mushrooms are juicy and succulent with a crispy light batter and a hint of lime in each irresistible bite.
These mushrooms are juicy and succulent with a crispy light batter and a hint of lime in each irresistible bite.
Chicken with Mango and Apricots
If the thought of cooking the big bird makes you want to head for the hills, why not try the smaller cousin of the poultry family?
If the thought of cooking the big bird makes you want to head for the hills, why not try the smaller cousin of the poultry family?
Black Bean and Sweet Potato Chili
The black beans marry well with the vegetables and spices in what can only be described as a chili that warms even if the weather outside is frightful.
The black beans marry well with the vegetables and spices in what can only be described as a chili that warms even if the weather outside is frightful.
Roasted Butternut Squash
Roasted squash is a great alternative to potatoes. Eat it by itself, as a side, or add it to a salad or risotto.
Roasted squash is a great alternative to potatoes. Eat it by itself, as a side, or add it to a salad or risotto.
Gingered Maple-Soy Salmon with Autumn Slaw
Steaming fish in parchment paper packages keeps it juicy and moist. While the fish cooks, prepare the coleslaw.
Steaming fish in parchment paper packages keeps it juicy and moist. While the fish cooks, prepare the coleslaw.
Moroccan Chicken and Rice
This one-pot chicken and rice jumble gets an autumnal boost from butternut squash and is laced with the fragrant perfume of a variety of mixed dried spices. It’s not a spicy dish but is wonderful served with harissa, a North African spicy pepper paste.
This one-pot chicken and rice jumble gets an autumnal boost from butternut squash and is laced with the fragrant perfume of a variety of mixed dried spices. It’s not a spicy dish but is wonderful served with harissa, a North African spicy pepper paste.
Pappardelle with Peppered Beef, Basil, and Tomatoes
What makes this pasta dish so quick is the sauce—you barely cook it. Big cherry or campari tomatoes look pretty and are quick to prep—just slice in half.
What makes this pasta dish so quick is the sauce—you barely cook it. Big cherry or campari tomatoes look pretty and are quick to prep—just slice in half.
Thanksgiving dinner made easy
To me Thanksgiving is all about traditional recipes that my family has cooked for generations. From the 20-pound turkey right down to the perfect pumpkin pie, it’s all about sharing our family history spelled out in food.
To me Thanksgiving is all about traditional recipes that my family has cooked for generations. From the 20-pound turkey right down to the perfect pumpkin pie, it’s all about sharing our family history spelled out in food.
Spicy Carrot and Lentil Curry
Not only a good source of vitamin A and protein, but it adds a little heat to the furnace.
Not only a good source of vitamin A and protein, but it adds a little heat to the furnace.
Spaghetti Squash with Pumpkin Seed Pesto
Loaded with folic acid, potassium, vitamin A, and beta carotene, spaghetti squash is an excellent low-fat alternative to pasta.
Loaded with folic acid, potassium, vitamin A, and beta carotene, spaghetti squash is an excellent low-fat alternative to pasta.
Simple Sesame Grilled Chicken
Serve this alongside our other recipes for winter vegetables.
Serve this alongside our other recipes for winter vegetables.
Beet Carpaccio on Sautéed Greens
Beets are high in folic acid and potassium and are a good source of vitamins A and C.
Beets are high in folic acid and potassium and are a good source of vitamins A and C.
Dilled Salmon Linguine
Whole wheat pasta is best cooked al dente. Check package directions for timing, but taste for doneness 1 to 2 minutes before the suggested time.
Whole wheat pasta is best cooked al dente. Check package directions for timing, but taste for doneness 1 to 2 minutes before the suggested time.
Beef Stew with Sweet Potatoes and Orange
With a score of 54 on the GI, sweet potatoes rank surprisingly low. Adding orange to this hearty stew further reduces its overall rating.
With a score of 54 on the GI, sweet potatoes rank surprisingly low. Adding orange to this hearty stew further reduces its overall rating.
Heart-Healthy Salmon
Here's a recipe idea to get you started on a routine towards optimal cholesterol levels. The key to a healthy diet is to keep it simple.
Here's a recipe idea to get you started on a routine towards optimal cholesterol levels. The key to a healthy diet is to keep it simple.
Black Bean Patties
From Tosca Reno’s Eat Clean Cookbook by Tosca Reno (Robert Kennedy Publishing, 2009).
From Tosca Reno’s Eat Clean Cookbook by Tosca Reno (Robert Kennedy Publishing, 2009).
Shepherd's Pie Without the Sheep
From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007).
From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007).
Confetti Rice
This method of preparing brown rice makes for perfect results every time.
This method of preparing brown rice makes for perfect results every time.
