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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. The cleansing cabbage is fermented, which creates friendly bacteria for good digestion. The enzymes from fresh pineapple also aid digestion. Beans supply superior protein and the bell pepper and fresh parsley add an extra boost of vitamins.
1/2 green cabbage, finely shredded
2 tsp (10 ml) coarse sea salt, divided
1 1/2 Tbsp (23 ml) apple cider vinegar
1 cup (250 ml) black beans, cooked
1 cup (250 ml) fresh pineapple, diced
2 Tbsp (30 ml) flax seed, hazelnut, walnut or olive oil
Red bell pepper, diced, for garnish
Fresh parsley, chopped, for garnish
To make the sauerkraut:
Place cabbage in a large bowl then sprinkle with salt and mix well. Let sit for 20 to 30 minutes. Sprinkle with more salt, mix and let sit. Repeat until all the salt is gone. Add apple cider vinegar and mix well. Place a weight on top of the cabbage to press the juice out and for quick fermentation. Let sit for two to three hours. This whole process takes about four hours altogether.
To prepare the salad:
Toss sauerkraut, black beans and pineapple with oil. Garnish with red pepper and parsley and serve.Serves two.
Source: alive #221, March 2001
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.
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.
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.
Cancer-Fighting Foods
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Green Bean Casserole
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. Serve with mashed potatoes and a crisp green salad.
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. Serve with mashed potatoes and a crisp green salad.
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.
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.
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!
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!
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.
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.
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.
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.
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.
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.
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.
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?
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Sushi Rice
A foolproof way to make crowd-pleasing rice.
A foolproof way to make crowd-pleasing rice.
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.
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.
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.
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.
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.
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.
Popeye Salad
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.
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.
