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by author Sally Errey, RNCP
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 fits all these criteria.
While humans have been drinking tea for the past 5,000 years, only in the past five years has scientific research begun to show the stunning health benefits of this beverage. Consider consuming black, green, oolong, white, matcha, and herbal variations like rooibos. You’ll find easy ways to do so in this month’s sampler of delicious tea recipes.
Green Matcha Tea Cookies
Apricot Earl Grey Tea Bread
South Pacific Tofu with Rooibos Sauce
Ginger Beer Green Tea
Rooibos Chickpea Couscous
Sally Errey, RNCP, is an acclaimed speaker and author on optimum health through nutrition and lifestyle. She is author of Rooibos Revolution (Belissimo Books, 2005). 1-877-892-5483, rooibosrevolution.com.
Source: alive #271, May 2005
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.
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.
Sprouted Bean Spread
This tasty spread is a well-balanced meal! It provides the protein of nuts, seeds and beans, essential fats and a good vegetable serving. It is also filled with enzymes and beneficial microbes. Mixed bean sprouts are available in the produce section of most supermarkets.
This tasty spread is a well-balanced meal! It provides the protein of nuts, seeds and beans, essential fats and a good vegetable serving. It is also filled with enzymes and beneficial microbes. Mixed bean sprouts are available in the produce section of most supermarkets.
Veg Out for Summer
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.
My mother was quite interested in the "back to raw food" movement sweeping through Germany when I was youn.
Go Wheat-Free
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.
Grains are an integral part of our daily fare. In the West, the word "meal" literally means "ground grain." Similarly, "meal" is synonymous with the predominant grain of the East, rice.
Mm...Mm...Mm...Mushrooms to Remember
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.
Nature gives us a highly nutritious treat that comes in many different shapes, sizes and colours. It grows either wild in wooded areas and may be harvested late spring to late fall, or it is cultivated and available year-round.
Live, Whole Foods
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.
January is a perfect time to discover the cleansing and healing power of fresh, wholesome food full of live nutrients to support your digestion, lift your spirits and make you feel alive.
Recipes for Romance
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.
Valentine's Day is a perfect time to show your loved one how much you care. This could be as simple as a special tea for two, as gourmet as a four-course meal, or as comfy as breakfast in bed.
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).
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.
Gifts From the Kitchen
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.
Mother's Day is as much fun for the kids as for Mom. Giggling and whispering loudly, the darlings tiptoe to the kitchen to whip up traditional breakfast in bed.
Mediterranean Backyard Barbecue
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.
The barbecue season is just around the corner, and it can be easy to forget the recommended daily servings of fruits and vegetables when an abundance of steak and burgers is being serve.
The Tastes of Summer
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.
Who would ever have thought that barbequing could provide a host of powerful and protective vitamins, flavonoids and carotenes? This is easily achieved through using the grill for sizzling salads that feature colourful ve.
Easy Late-Summer Ideas
August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike..
August is all about enjoying those last full days of summer to the maximum. So why not grab family, friends or your sweetie and pack a picnic, just perfect for lounging in the sun or enjoying on a yacht, or pull out something special on a hike..
School's In: Time to Eat Right!
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.
Quick September Snacks When kids are active it can be hard to get them to stop and eat, and if they do, you certainly want to make the most of the opportunity.
Brain Food
Don't forget your veggies! One of the questions I get asked most often, is "are there foods to help with memory? My standard reply is a resounding "yes! I make sure to eat some of these foods daily.
Don't forget your veggies! One of the questions I get asked most often, is "are there foods to help with memory? My standard reply is a resounding "yes! I make sure to eat some of these foods daily.
Warming Winter Dishes
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.
For many years I worked with Fred Edrissi, a European-trained professional chef, in the alive kitchen experimenting with different whole foods and developing unusual, but tasty recipes. We had a lot of fun together and always enjoyed the approval on the faces of the tasters as we passed out samples of our creations.
Healthy Holiday Fun
This time of year is often filled with excesses: calories, spending, and parties.
This time of year is often filled with excesses: calories, spending, and parties.
Take Time to Savour Slow Food
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.
Rebellion against the fast-food industry has grown into the Slow-Food Movement, which encourages us to take pleasure in well-prepared, nourishing foods. These recipes incorporate a little slow-food style.
Cleansing Foods
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.
After spending the cozy days of winter sipping hot chocolate and finishing the holiday cookies, our body systems can feel sluggis.
Cancer-Free Living
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.
In order to make healthful choices we need to understand the latest disease-fighting foods. That's why I included the Top 40 cancer-fighting foods in my new book, Staying Alive! Cookbook for Cancer Free Living - so that you can incorporate them into delicious, satisfying meals.
Berry Puree
A colourful berry purée is a simple yet healthful way to top off your pancakes.
A colourful berry purée is a simple yet healthful way to top off your pancakes.
Christel's Breakfast Drink
Yields one large glass of juice-sure to power you through the morning!
Yields one large glass of juice-sure to power you through the morning!
Persian Dughe
A cool and refreshing summer beverage to keep you out of a hot kitchen. It's full of friendly bacteria and helps prevent dehydration. Mint can be used as a digestive tonic and makes a fresh, clean addition to any beverage. Makes one liter.
A cool and refreshing summer beverage to keep you out of a hot kitchen. It's full of friendly bacteria and helps prevent dehydration. Mint can be used as a digestive tonic and makes a fresh, clean addition to any beverage. Makes one liter.
Sparkling Berry Punch
This refreshing punch is easy and fast to make. Place it in the fridge and you can have it throughout a hot summer's day to keep you cool. You can also substitute the mineral water with champagne, for special occasions. Fills one large punch bowl.
This refreshing punch is easy and fast to make. Place it in the fridge and you can have it throughout a hot summer's day to keep you cool. You can also substitute the mineral water with champagne, for special occasions. Fills one large punch bowl.
Spiced Apple Punch
Greet your guests with the wonderful Christmas aroma of cinnamon, cloves and anise. Makes four quarts (four litres).
Greet your guests with the wonderful Christmas aroma of cinnamon, cloves and anise. Makes four quarts (four litres).
Blueberry Smoothie
Katrina, my teenage granddaughter, loves to drink smoothies and helped me come up with this recipe. For the best flavour, use ripe bananas with sugar (brown) spots.
Katrina, my teenage granddaughter, loves to drink smoothies and helped me come up with this recipe. For the best flavour, use ripe bananas with sugar (brown) spots.
Mango Cocktail
A treat any time of day!
A treat any time of day!
Green Drink
Make your own living version of this popular food supplement.
Make your own living version of this popular food supplement.
Apple Juice Plus
A very refreshing juice!
A very refreshing juice!
Spring Cleanser
Helps combat sluggish metabolism, activates your vital organs and cleanses your blood.
Helps combat sluggish metabolism, activates your vital organs and cleanses your blood.
Delicious Oat Drink
This drink boosts energy-any time of day. Soaking makes oats more easily digestible for children and the elderly. For adults you may add a little ginger.
This drink boosts energy-any time of day. Soaking makes oats more easily digestible for children and the elderly. For adults you may add a little ginger.
Sunflower Seed Loaf
This loaf is great served fresh or reheated. It is excellent for lunches and picnics or sliced to go on a sandwich with trimmings.
This loaf is great served fresh or reheated. It is excellent for lunches and picnics or sliced to go on a sandwich with trimmings.
Black Currant Buttermilk Biscuits
Served warm, these delectable biscuits make an exceptional afternoon tea or accompaniment to any meal. Makes about 12 biscuits.
Served warm, these delectable biscuits make an exceptional afternoon tea or accompaniment to any meal. Makes about 12 biscuits.
Tortillas
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety. Makes 12 to 16 tortillas.
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety. Makes 12 to 16 tortillas.
Rye Sourdough Starter
If you are lucky, you may get your first sourdough starter from a friend, otherwise follow this recipe from Healthy Breads with the Breadmaker by Silke Alles and Sieglinde Janzen (alive Natural Health Guide #13).
If you are lucky, you may get your first sourdough starter from a friend, otherwise follow this recipe from Healthy Breads with the Breadmaker by Silke Alles and Sieglinde Janzen (alive Natural Health Guide #13).
Sourdough Bread
Sourdough is the healthiest bread because of the natural yeast fermentation. Dense, with a nice texture and taste, a slice of sourdough with a bit of butter or natural spread makes an enjoyable treat and of course is an indispensable accompaniment to soup on any occasion.
Sourdough is the healthiest bread because of the natural yeast fermentation. Dense, with a nice texture and taste, a slice of sourdough with a bit of butter or natural spread makes an enjoyable treat and of course is an indispensable accompaniment to soup on any occasion.
Millet Bread
Millet is a basic food staple in Africa and Central Asia. It's rich in iron and high in protein. Use millet instead of white rice in most recipes--it's much more flavourful and nutritious.
Millet is a basic food staple in Africa and Central Asia. It's rich in iron and high in protein. Use millet instead of white rice in most recipes--it's much more flavourful and nutritious.
Holiday Honey Loaf
A holiday favourite in the former Czechoslovakia, this moist and delectable loaf is sweetened with the natural goodness of honey and filled with wholesome nuts and fruit. Makes one cake.
A holiday favourite in the former Czechoslovakia, this moist and delectable loaf is sweetened with the natural goodness of honey and filled with wholesome nuts and fruit. Makes one cake.
Delectable Carrot-Date Muffins
Carrot muffins have been around for a long time and everyone loves them. Adding dates-rich, sweet and perfect for baking-gives you a muffin the kids will come home to for years.
Carrot muffins have been around for a long time and everyone loves them. Adding dates-rich, sweet and perfect for baking-gives you a muffin the kids will come home to for years.
Raspberry Muffins
Muffins are a treat in school lunch boxes. If your child is allergic to wheat, try using spelt flour instead of whole wheat. You may replace raspberries with blueberries, blackberries or raisins.
Muffins are a treat in school lunch boxes. If your child is allergic to wheat, try using spelt flour instead of whole wheat. You may replace raspberries with blueberries, blackberries or raisins.
Popcorn Bread
The unique taste of this wonderful bread usually evokes the memory of summer afternoons at the movies or the fairgrounds.
The unique taste of this wonderful bread usually evokes the memory of summer afternoons at the movies or the fairgrounds.
Rote Gruetze (Mixed Berry Jelly)
This tasty dessert originated in Denmark and made its way throughout Europe. It's easy to make, very refreshing and full of vitamins. It's a great energy boost for hot summer days.
This tasty dessert originated in Denmark and made its way throughout Europe. It's easy to make, very refreshing and full of vitamins. It's a great energy boost for hot summer days.
Pineapple Strawberry Preserve
My friend Inge gave me this delicious sugar-free recipe during our latest holidays and I'm glad to pass it on to you. Though it sounds simple, it's a hit! The preserve may be used as bread spread, in strawberry smoothies, as a sauce for pancakes or waffles or as a valuable ingredient for yogurt or kefir dishes.
My friend Inge gave me this delicious sugar-free recipe during our latest holidays and I'm glad to pass it on to you. Though it sounds simple, it's a hit! The preserve may be used as bread spread, in strawberry smoothies, as a sauce for pancakes or waffles or as a valuable ingredient for yogurt or kefir dishes.
Cardamom-Cashew Blobs
Spicy, unique flavor in a flash.
Spicy, unique flavor in a flash.
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.
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.
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.
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.
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!
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.
Fruit Pizza
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.
Ask your children to experiment with this pizza recipe. Even if it doesn't turn out 100 per cent, you can't help enjoying the love and enthusiasm that went into it.
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.
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). Makes enough for four salad servings.
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). Makes enough for four salad servings.
Herb Vinegar
Experiment with two or three herbs that have compatible flavours and complement each other visually. Or, use just one herb such as chives, mint or lavender for its special flavour.
Experiment with two or three herbs that have compatible flavours and complement each other visually. Or, use just one herb such as chives, mint or lavender for its special flavour.
Parsley Mayonnaise
Serve this versatile mayonnaise with a platter of raw vegetables such as carrot or celery sticks, sliced cucumber, radishes, broccoli and cauliflower florets, or as a sauce with cooked potatoes. Makes one three-quarter cup (185 ml).
Serve this versatile mayonnaise with a platter of raw vegetables such as carrot or celery sticks, sliced cucumber, radishes, broccoli and cauliflower florets, or as a sauce with cooked potatoes. Makes one three-quarter cup (185 ml).
Summer Salsa
This salsa tastes great with corn chips, but make sure you buy chips with all-natural ingredients, good oils and no added preservatives. Mangoes may be substituted with papayas, peaches or pineapples.
This salsa tastes great with corn chips, but make sure you buy chips with all-natural ingredients, good oils and no added preservatives. Mangoes may be substituted with papayas, peaches or pineapples.
Sunflower Seed Pâté
A favourite party pleaser, this pâté is excellent served with crackers, breads or vegetable sticks. Sunflower seeds are a good source of protein, calcium, iron, magnesium, selenium, zinc, folate, vitamins A, D and E, and omega-6 essential fatty acids. You can grind the seeds in a clean electric coffee grinder. Serves six to eight.
A favourite party pleaser, this pâté is excellent served with crackers, breads or vegetable sticks. Sunflower seeds are a good source of protein, calcium, iron, magnesium, selenium, zinc, folate, vitamins A, D and E, and omega-6 essential fatty acids. You can grind the seeds in a clean electric coffee grinder. Serves six to eight.
Salad Dressing
This recipe was given to me by my sister-in-law Waltraud Schaffer. We tried it during our latest holidays. It was delicious.
This recipe was given to me by my sister-in-law Waltraud Schaffer. We tried it during our latest holidays. It was delicious.
Sprouted Bean Spread
This tasty spread is a well-balanced meal! It provides the protein of nuts, seeds and beans, essential fats and a good vegetable serving. It is also filled with enzymes and beneficial microbes. Mixed bean sprouts are available in the produce section of most supermarkets.
This tasty spread is a well-balanced meal! It provides the protein of nuts, seeds and beans, essential fats and a good vegetable serving. It is also filled with enzymes and beneficial microbes. Mixed bean sprouts are available in the produce section of most supermarkets.
Flax Oil and Raw Garlic Dressing
This simple yet sensational dressing is based on the Mediterranean formula of olive oil and lemon juice. Using flax oil instead provides essential fatty acids and cancer-fighting potential. The garlic adds an extra boost. Since garlic has health benefits when both raw and cooked, this is a great way to get some raw garlic into your diet. Serves four.
This simple yet sensational dressing is based on the Mediterranean formula of olive oil and lemon juice. Using flax oil instead provides essential fatty acids and cancer-fighting potential. The garlic adds an extra boost. Since garlic has health benefits when both raw and cooked, this is a great way to get some raw garlic into your diet. Serves four.
Creamy Sesame Dressing
My husband Siegfried created this salad dressing for special occasions such as family get-togethers or church potlucks with huge amounts of green salad. Everybody dives in and takes large portions. That's what we like to see, people eating lots of fresh greens with the right proportions of essential fatty acids, protein and B vitamins. It is a real winner-even our grandchildren love it. This makes enough dressing for six to eight generous helpings of salad.
My husband Siegfried created this salad dressing for special occasions such as family get-togethers or church potlucks with huge amounts of green salad. Everybody dives in and takes large portions. That's what we like to see, people eating lots of fresh greens with the right proportions of essential fatty acids, protein and B vitamins. It is a real winner-even our grandchildren love it. This makes enough dressing for six to eight generous helpings of salad.
Yogurt-Flax Oil Dip
This simple, delicious dip is a perfect complement for raw vegetables. It provides friendly bacteria from the yogurt to help digestion and omega-3 fatty acids from the flax oil, which are essential for many body functions. Add flavour with fresh, finely chopped dill-the more dill, the better the taste-or add a generous amount of finely chopped chives.
This simple, delicious dip is a perfect complement for raw vegetables. It provides friendly bacteria from the yogurt to help digestion and omega-3 fatty acids from the flax oil, which are essential for many body functions. Add flavour with fresh, finely chopped dill-the more dill, the better the taste-or add a generous amount of finely chopped chives.
Steamed Asparagus with Tangy Spring Sauce
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.
This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days. Serves four.
Potato Baskets with Mushroom and Thyme Filling
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.
These mouthwatering treats make hearty little snacks or a complete meal when served with a green salad or a raw carrot or red beet salad. Makes about 12 baskets.
Goat Cheese in Olive Oil
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.
This recipe can also be made with feta cheese. It tastes excellent with a crisp salad or on toasted rye bread. Serve it as a palatable surprise or when you want to impress guests arriving unannounced and you have no time to prepare an elaborate meal. Thyme's antifungal and antibacterial properties make it perfect for use in canning or preserving foods.
Pickled Pumpkin
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.
This delicately-spiced preserved pumpkin makes the perfect companion to any kind of salad or served as an hors d'oeuvres. It's a winter condiment to accompany your dinner or lunch and keeps for six months in the refrigerator.
Pumpernickel Rounds
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.
Pumpernickel is a dark rye bread from Germany, hearty enough to sustain Bismarck's army on long winter journeys. Apple and cheese accompanied the pumpernickel because the unique combination of tastes and textures satisfies the taste buds.
Blue Cheese Baguette
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.
This is a delicious yet simple recipe you can prepare ahead of time. It's a great finger food and a wonderful marriage of flavours.
Marinated Apple with Plum-Cashew Dip
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.
While King of Pippins and Rubinettes are good eating apples, this recipe makes them great. The juicy, sweet and tart plums supply carbohydrates, minerals, vitamins and silica.
Tortillas
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.
Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety.
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.
Brown Rice Chews
A snack or a meal!
A snack or a meal!
Home-Roasted Nuts
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.
Nuts can be gently roasted at home by warming them in a fry pan until golden or placing them under the broiler for five minutes. They can also be placed on a baking sheet and placed in the hot oven for five to 10 minutes.
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.
Tex-Mex Barbecue
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.
Do you love hearty steaks, burgers, fries, chicken wings, and lots of beer? By making a few simple substitutions, you can enjoy all the great flavour of your favourite foods yet reduce the risk of disease.
Nutrient-Rich Recipes
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.
With hormones fluctuating monthly and additional changes happening over a lifetime, women can succumb to all kinds of food cravings in an effort to get required nutrients.
Spicy Tomato Salsa
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.
While fresh, vine-ripened tomatoes give you unbeatable taste and valuable live nutrients, you can also use canned tomatoes for this recipe if you're in a rush.
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!
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.
Simply Delicious Spinach Spread
This spread is easy and delicious-a hit with adults and children alike. Spread it liberally on your favourite whole grain bread and enjoy!
This spread is easy and delicious-a hit with adults and children alike. Spread it liberally on your favourite whole grain bread and enjoy!
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?
Thirst-Quenching Tomato Drink
Tomatoes are a cooling food with a reputation for quenching thirst. Perfect for the summer heat!
Tomatoes are a cooling food with a reputation for quenching thirst. Perfect for the summer heat!
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 Energy Drink
Your body requires vitamins, minerals, enzymes and calories to get you through the day. Fresh fruits and vegetables are an easy and delicious way to meet your body's needs.
Your body requires vitamins, minerals, enzymes and calories to get you through the day. Fresh fruits and vegetables are an easy and delicious way to meet your body's needs.
CBC Juice
Cabbage is a cruciferous vegetable, related to broccoli, cauliflower, kale and brussels sprouts. Members of this family contain components known as sulforaphanes, which have gained a lot of attention lately as potential cancer fighters.
Cabbage is a cruciferous vegetable, related to broccoli, cauliflower, kale and brussels sprouts. Members of this family contain components known as sulforaphanes, which have gained a lot of attention lately as potential cancer fighters.
Strawberry Popsicles
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.
This natural and delightfully sweet treat is perfect for those last days of summer as an after-school snack. Strawberries are very high in vitamin C and contain powerful antioxidants to promote health.
Festive Pizza Popcorn
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.
Popcorn has the benefits of being filling, yet low in calories, which makes it perfect for the holiday season! The following recipe makes about 6 cups of popped corn.
Hot-Spiced Apple Juice
This fragrant holiday favourite contributes a delightfully welcoming aroma for when guests arrive. I like to use my crock-pot to slowly heat the juice, and then people can just help themselves with a ladle. This drink is a refreshing change from alcoholic beverages and pop at parties.
This fragrant holiday favourite contributes a delightfully welcoming aroma for when guests arrive. I like to use my crock-pot to slowly heat the juice, and then people can just help themselves with a ladle. This drink is a refreshing change from alcoholic beverages and pop at parties.
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.
Signy's Homemade Power Bars
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor
"It's great to have healthy snacks handy and it means I don't have to resort to 'power (read: sugar) bars' when my blood sugar levels drop. There are so few good snacks or quick food that you can buy when you're away from home, so I love having my own on hand.-Signy Wilson, cancer survivor
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.
Lentil Pita Pockets
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.
Pita pockets with lentils are a meal rich in fibre and complex carbohydrates, exactly what people should be looking for when choosing a low-carb diet. Lentils have a wide spectrum of essential amino acids and are a good protein source.
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.
Best-Part-of-the-Day Power Juice
The ginger in this juice helps put a little pep in your step! Ginger is high in antioxidants and has been shown to be more potent than vitamin E. It helps fight cancer and is also a remedy for nausea. The garlic is also a potent ingredient, but you may want to reduce the amount used. Even half a clove will help boost immunity.
The ginger in this juice helps put a little pep in your step! Ginger is high in antioxidants and has been shown to be more potent than vitamin E. It helps fight cancer and is also a remedy for nausea. The garlic is also a potent ingredient, but you may want to reduce the amount used. Even half a clove will help boost immunity.
Cholesterol-Lowering Cinnamon Chai Tea
Chai tea drinks are increasingly popular, so it's no surprise that more and more people are starting to enjoy tea infused with spices. This recipe is based on Ayurvedic recommendations for heart health. Drink it morning and night.
Chai tea drinks are increasingly popular, so it's no surprise that more and more people are starting to enjoy tea infused with spices. This recipe is based on Ayurvedic recommendations for heart health. Drink it morning and night.
Walnut Pesto
Try this dish as a topping for whole grain pasta. This pesto contains valuable essential omega-3 fatty acids because we use walnuts instead of pine nuts.
Try this dish as a topping for whole grain pasta. This pesto contains valuable essential omega-3 fatty acids because we use walnuts instead of pine nuts.
Quick Calcium Smoothie
This recipe is quick and easy and can be used as a meal replacement or as an additional drink to help gain weight. The molasses, soymilk, and sesame seeds all add valuable calcium, which is vital for those consuming fewer dairy products.
This recipe is quick and easy and can be used as a meal replacement or as an additional drink to help gain weight. The molasses, soymilk, and sesame seeds all add valuable calcium, which is vital for those consuming fewer dairy products.
Ginger Beer Green Tea
Green tea is the unfermented leaf of the Camellia sinensis plant. The leaves are dried right after picking and researchers believe that it has more powerful antioxidant activity because it is less processed (fermented) than black tea.
Green tea is the unfermented leaf of the Camellia sinensis plant. The leaves are dried right after picking and researchers believe that it has more powerful antioxidant activity because it is less processed (fermented) than black tea.
Mango Relish
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!
Fruit servings aren't high on the priority foods list of most men so I'm always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C-even more than oranges!
Salsa Verde Dip
This salsa verde (Spanish for "green sauce) is a combination of salsa and guacamole. It features the zesty spice of salsa, married with rich creamy avocado. What's missing is the artery-clogging sour cream.
This salsa verde (Spanish for "green sauce) is a combination of salsa and guacamole. It features the zesty spice of salsa, married with rich creamy avocado. What's missing is the artery-clogging sour cream.
Chocolate Yogourt Muffins with Walnuts
These muffins combine the best of all worlds: rich chocolate flavour, yet low in saturated fats and high in fibre. They utilize the convenience of spelt flour - still a whole grain, but much lighter than whole wheat flour.
These muffins combine the best of all worlds: rich chocolate flavour, yet low in saturated fats and high in fibre. They utilize the convenience of spelt flour - still a whole grain, but much lighter than whole wheat flour.
Pineapple and Mango Rooibos Bliss
We often forget that the benefits of beta carotenes aren't just in carrots, but are found in many orange and yellow fruits as well. Take mango and pineapple, for example, which are high in vitamin C, bioflavonoids, beta carotene, and minerals.
We often forget that the benefits of beta carotenes aren't just in carrots, but are found in many orange and yellow fruits as well. Take mango and pineapple, for example, which are high in vitamin C, bioflavonoids, beta carotene, and minerals.
Tangy Tofu Spread
This is an excellent vegetarian substitute for cheese spreads. Prep Time: 10 Minutes
This is an excellent vegetarian substitute for cheese spreads. Prep Time: 10 Minutes
Chocolate and Strawberry Sandwiches
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries
There is one guarantee with this sandwich-the lunch box will be empty when it returns home. Despite its decadent concept, this sandwich provides healthy whole grains, a serving of nuts provides good fats , and the strawberries
Pizza Squares
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.
Pizza is ideal for the lunch box as you can use any combination of vegetables you know your kids will like in order to slip in some veggie servings. To add protein, try using veggie salami slices, or add pineapple tidbits for a little sweetness.
Hear the Hemp Oil Buzz
My friends often ask me why I'm high on hemp. I respond by explaining the many nutritional merits of hemp foods. After suffering through their witty jokes about its distant cousin, marijuana, I pour emerald green hemp seed oil on their salad. One taste and they're hooked.
My friends often ask me why I'm high on hemp. I respond by explaining the many nutritional merits of hemp foods. After suffering through their witty jokes about its distant cousin, marijuana, I pour emerald green hemp seed oil on their salad. One taste and they're hooked.
Turnips are Tops for Health
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.
Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. As a member of the cruciferous vegetable family, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals.
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.
Wine Klutz Recovery
You've invited friends and family to a special "do" at your place. The menu is planned, the table is set.
You've invited friends and family to a special "do" at your place. The menu is planned, the table is set.
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.
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.
Brie and Wild Mushroom Phyllo
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.
Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles.
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.
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.
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.
Asparagus Snadwich
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!
Asparagus wrapped in cream cheese and sliced bread. Great for a party appetizer!
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.
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.
Marvelous Mushroom Gravy
This rich and creamy gravy is both hearty and healing. Pour over vegetarian patties or loaves, sautéed vegetables, noodles, squash, or potatoes.
This rich and creamy gravy is both hearty and healing. Pour over vegetarian patties or loaves, sautéed vegetables, noodles, squash, or potatoes.
Arugula and Almond Pesto Sauce
Arugula and Almond Pesto Sauce
Arugula and Almond Pesto Sauce
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.
Mango Rooibos Fruit Punch
Chill the tea, juice, and soda water before combining them in this delicious fruit punch.
Chill the tea, juice, and soda water before combining them in this delicious fruit punch.
Whole Grains
There's nothing like a bowl of steaming hot cereal drizzled with maple syrup to knock the chill out of a wintry morning, but whole grain cereals are more than a traditional breakfast food. They're also the perfect, high fibre addition to muffins, pancakes, breads and rolls.
There's nothing like a bowl of steaming hot cereal drizzled with maple syrup to knock the chill out of a wintry morning, but whole grain cereals are more than a traditional breakfast food. They're also the perfect, high fibre addition to muffins, pancakes, breads and rolls.
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.
Olive and Tomato Tapenade
Serve this delicious appetizer on gluten-free focaccia bread or toasted baguette slices, available from health food stores and wheat-free bakeries.
Serve this delicious appetizer on gluten-free focaccia bread or toasted baguette slices, available from health food stores and wheat-free bakeries.
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.
Sweet Ginger Tea
This hot and sweet ginger tea will get your "chi life force energy flowing more freely.
This hot and sweet ginger tea will get your "chi life force energy flowing more freely.
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.
Cilantro Pesto
Add on top of whole grain and pasta dishes for a flavourful, nutritious boost.
Add on top of whole grain and pasta dishes for a flavourful, nutritious boost.
Honeydew and Grape Rooibos Spritzer
If blended drinks such as margaritas are your thing, why not try this colourful, nutrient-rich, tasty alternative? It's great for Sunday brunches or after-work drinks with friends.
If blended drinks such as margaritas are your thing, why not try this colourful, nutrient-rich, tasty alternative? It's great for Sunday brunches or after-work drinks with friends.
Chilled Ginger Rooibos Delight
This delightful drink can be pre-prepared in batches and stored in the freezer or fridge. Add a dash of sparkling water for a refreshing pre-dinner drink, or serve it hot in winter.
This delightful drink can be pre-prepared in batches and stored in the freezer or fridge. Add a dash of sparkling water for a refreshing pre-dinner drink, or serve it hot in winter.
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.
Black Bean Dip
This dip is very versatile and can be used as a high-protein sandwich spread with fresh peppers, broccoli sprouts, and lettuce.The salsa provides a good source of lycopene to help prevent prostate cancer and the lime juice and cilantro provide plenty of vitamin C.
This dip is very versatile and can be used as a high-protein sandwich spread with fresh peppers, broccoli sprouts, and lettuce.The salsa provides a good source of lycopene to help prevent prostate cancer and the lime juice and cilantro provide plenty of vitamin C.
Pomegranate Punch
Try serving this punch in a martini glass at Father's Day breakfast. Let your dad know you love him by telling him about the health benefits of this colourful juice.
Try serving this punch in a martini glass at Father's Day breakfast. Let your dad know you love him by telling him about the health benefits of this colourful juice.
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.
Green Lavender Mint Tea
This recipe offers a new way to enjoy green tea, infusing it with fresh flavour. Also try this recipe with a fine Earl Grey or other black tea.
This recipe offers a new way to enjoy green tea, infusing it with fresh flavour. Also try this recipe with a fine Earl Grey or other black tea.
Pineapple and Mango Rooibos Bliss
Get a powerful polyphenol punch by using tea in your smoothies. Prepare the rooibos ice cubes for this drink the day before you intend to serve it.
Get a powerful polyphenol punch by using tea in your smoothies. Prepare the rooibos ice cubes for this drink the day before you intend to serve it.
Watermelon Rooibos Frappe
Frozen gelato or fresh fruit sorbet adds sweetness to this delicious drink, but try freezing the yogourt as well to make a thicker, even creamier frappe.
Frozen gelato or fresh fruit sorbet adds sweetness to this delicious drink, but try freezing the yogourt as well to make a thicker, even creamier frappe.
Organic Farmers' Market Gazpacho
Garnish with fresh intention. Consider topping each bowl with a fine dice of red and yellow pepper, red onion, cucumber, and halved heirloom cherry tomatoes.
Garnish with fresh intention. Consider topping each bowl with a fine dice of red and yellow pepper, red onion, cucumber, and halved heirloom cherry tomatoes.
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.
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.
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.
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.
Strata
Prepping the night before makes this the perfect brunch recipe for Christmas morning. Immune-enhancing oregano may help ward off colds.
Prepping the night before makes this the perfect brunch recipe for Christmas morning. Immune-enhancing oregano may help ward off colds.
Chai
Chai is a spicy milk tea originating in India. Combining the health benefits of cloves, cinnamon, ginger, and black tea, it packs an antioxidant wallop
Chai is a spicy milk tea originating in India. Combining the health benefits of cloves, cinnamon, ginger, and black tea, it packs an antioxidant wallop
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.
Vij's Chai
In Hindi, "chai means simply a cup of tea with milk and sugar. There are so many variations that an entire book could be written on ways to make chai.
In Hindi, "chai means simply a cup of tea with milk and sugar. There are so many variations that an entire book could be written on ways to make chai.
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.
Creamy Morel Soup
Morels are as delicious as they are dear in price, so you might want to start by experimenting with other mushroom varieties. The exotic varieties are common enough in Canada and carry both good nutrition and a broad range of flavours and textures.
Morels are as delicious as they are dear in price, so you might want to start by experimenting with other mushroom varieties. The exotic varieties are common enough in Canada and carry both good nutrition and a broad range of flavours and textures.
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.
Aai Smoothie
Rich in both fibres, this smoothie is a great way to get ground flaxseed into your diet. The probiotic yogourt also contributes to the health of your gastrointestinal tract.
Rich in both fibres, this smoothie is a great way to get ground flaxseed into your diet. The probiotic yogourt also contributes to the health of your gastrointestinal tract.
Scuffins
I wanted to create a delicious high-fibre, colon-loving muffin. What I ended up with is a cross between a scone and a muffin. I'm calling my new reation "scuffins. These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres.
I wanted to create a delicious high-fibre, colon-loving muffin. What I ended up with is a cross between a scone and a muffin. I'm calling my new reation "scuffins. These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres.
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!
Rhubarb Lemonade
alive Readers' Recipes Contest Winner
alive Readers' Recipes Contest Winner
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.
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.
Muffuletta
Muffulettas are stuffed pressed sandwiches that are the signature of New Orleans and a perfect make-the-night-before picnic entre. To ensure that the fillings dont fall out you need to cut the buns so that the base is deep enough to stuff.
Muffulettas are stuffed pressed sandwiches that are the signature of New Orleans and a perfect make-the-night-before picnic entre. To ensure that the fillings dont fall out you need to cut the buns so that the base is deep enough to stuff.
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.
Summer Drinks
The hot and lazy days of summer just beg for icy cold drinks. But many traditional recipes for summer drinks are made with simple syrup, a sugar and water mixture that is boiled, cooled, and then refrigerated until needed.
The hot and lazy days of summer just beg for icy cold drinks. But many traditional recipes for summer drinks are made with simple syrup, a sugar and water mixture that is boiled, cooled, and then refrigerated until needed.
Blueberry Smoothie
For outstanding performance in taste and nutrition the Oscar goes to-blueberries! These sweet, blue treats are rightfully occupying preferred status on the nutritional red carpet. For getting health-enhancing antioxidant protection in your bowl, you can't do better than eating blueberries.
For outstanding performance in taste and nutrition the Oscar goes to-blueberries! These sweet, blue treats are rightfully occupying preferred status on the nutritional red carpet. For getting health-enhancing antioxidant protection in your bowl, you can't do better than eating blueberries.
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.
Pumpkin Bread
Combine dry ingredients in a bowl and mix well. In a separate bowl, combine all wet ingredients, except walnuts, and mix well. Add wet mixture to dry mixture and stir until moistened. Fold in walnuts.
Combine dry ingredients in a bowl and mix well. In a separate bowl, combine all wet ingredients, except walnuts, and mix well. Add wet mixture to dry mixture and stir until moistened. Fold in walnuts.
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.
Smoked Salmon and Goat Cheese Cucumber Slices
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.
With its low-fat dairy products and smoked salmon, this appetizer gives you a tasty dose of omega-3s and protein. Salmon, cheese, and yogourt also contain the amino acid tryptophan, which helps your body produce serotonin, the feel-good hormone.
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.
Marrakech (Land of God) Martini
Combine all ingredients, shake (no ice), and strain into chilled martini glass.
Combine all ingredients, shake (no ice), and strain into chilled martini glass.
Kedros (Citrus) Cocktail
Simple syrup is a breeze to prepare. Dissolve two parts sugar in one part water for a sweetener in any cocktail.
Simple syrup is a breeze to prepare. Dissolve two parts sugar in one part water for a sweetener in any cocktail.
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!
Chocolate chocolate everywhere
Chocolate has been catapulted from a little treat you buy at the corner store to an antioxidant superstar with health claims.
Chocolate has been catapulted from a little treat you buy at the corner store to an antioxidant superstar with health claims.
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.
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.
Mushroom and Pepper Kebabs
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.
This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal.
Jamaican Mango Papaya Salsa
This easy-to-make salsa is bursting with tropical fruit flavours. It’s the perfect accompaniment for fish, chicken, and vegetarian burgers.
This easy-to-make salsa is bursting with tropical fruit flavours. It’s the perfect accompaniment for fish, chicken, and vegetarian burgers.
Indian Cilantro Chutney
A classic condiment from India, cilantro chutney spices up any type of burger. It also makes a great side when served with toasted pitas or tortilla chips.
A classic condiment from India, cilantro chutney spices up any type of burger. It also makes a great side when served with toasted pitas or tortilla chips.
French Tapenade
Popular in the south of France, this delightful olive-based spread provides a burst of savoury flavour to any type of burger. For less sodium, rinse olives and capers under cold water before using.
Popular in the south of France, this delightful olive-based spread provides a burst of savoury flavour to any type of burger. For less sodium, rinse olives and capers under cold water before using.
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.
Baked Coconut Shrimp with Apricot Dipping Sauce
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.
This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying.
Herbed Sweet Potato Fries
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.
Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene.
Green Tomato Chutney
Tomato plants love heat. Come late fall when they will no longer ripen on the vine the question arises, “What do I do with the green tomatoes?” Try this recipe.
Tomato plants love heat. Come late fall when they will no longer ripen on the vine the question arises, “What do I do with the green tomatoes?” Try this recipe.
Fresh Garden Salsa
To enjoy a perfectly ripe tomato, you can eat it out of hand or try this delicious Latin-influenced salsa.
To enjoy a perfectly ripe tomato, you can eat it out of hand or try this delicious Latin-influenced salsa.
Fresh Tomato Basil Sauce
If time constraints will not allow you to make and preserve tomato sauce, bag your tomatoes whole and freeze them. Their texture will be mushy when thawed, but this is fine for use in cooking.
If time constraints will not allow you to make and preserve tomato sauce, bag your tomatoes whole and freeze them. Their texture will be mushy when thawed, but this is fine for use in cooking.
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.
Golden Applesauce
This isn’t your usual applesauce. The mighty McIntosh is infused with pinches of heady saffron and perfumy star anise. The deep orange saffron threads give the sauce a light golden glow.
This isn’t your usual applesauce. The mighty McIntosh is infused with pinches of heady saffron and perfumy star anise. The deep orange saffron threads give the sauce a light golden glow.
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.
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.
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.
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.
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.
