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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. 1/2 cup (125 mL) flour Combine flour, paprika, salt, and pepper in a large plastic bag; add elk shank cuts and toss them to coat evenly. In a large saucepot heat the oil over medium heat, add elk, and brown evenly (about 5 to 6 minutes). Remove and set aside. Add the vegetables to the pan and saut until fragrant (1 to 2 minutes); add the juices, zest, garlic, and peppercorns and saut for 5 more minutes. Deglaze the pot with the wine, scraping the brown bits off the bottom of the pot; add the stock and bring to a boil. Return the shanks to the pot and reduce to a simmer. Cook for about 3 hours or until the meat is tender. Remove meat from the pot and pure the sauce until smooth; season with additional salt and pepper if needed. Serves 6. Source: alive #305, March 2008
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. 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. Burritos Rancheros
These burritos taste great either warm or cold and are a creative way to enjoy the health benefits of eggs. Vegetable Risotto
Nutrient-rich brown rice is the whole rice kernel with only its hull removed. It has a nutty flavour and is high in vitamins B and E, iron and amino acids (the building blocks of protein). Stuffed Squash with Endive
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. 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. 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. 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. 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. 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. 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. Pappardelle with Wild Mushrooms
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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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! 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. 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. 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. 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. 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. 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. 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. 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! 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. 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! 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. 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. 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). 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. Carrot Soufflé
Yields three to four soufflés for a gourmet treat. Red Bean, Sweet Potato and Squash Gratin
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! Spinach Gnocchi with Garlic and Walnuts
Try a pesto or tomato sauce on these as well! Gorgonzola Potato Pancakes with Apple Dill Relish
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. 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. 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. 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. 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. Longevi-Tea
What if there was a magic potion that could lower the risk of a heart attack and stroke, reduce the rate of your arteries becoming clogged, lower your cholesterol, protect against several cancers, and potentially increase bone density? Well, there is! Tea f. 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. 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! 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. 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. Dungeness Crab Cake
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. 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. Hearty Veggie Chili
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. 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! Curried Black Bean Stew
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. 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! 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. 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. 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. 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. 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. 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. 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! 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. 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. 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. 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. 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. 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. Akoori
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. 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. 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. 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. 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! 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. 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. Teriyaki Flank Steak
While flank is leaner than T-bone or prime rib, this marinade ensures you won’t miss the quintessential steak flavour. 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. Smoked Salmon and Avocado Maki
Smoked trout and mackerel are good stand-ins for salmon. Choose wild Pacific salmon rather than farmed. Pork Medallions with Apples and Kale
Slender apple wedges soak up the maple-ginger sauciness from the pork. Cooking apples such as Honeycrisp, Jonagold, or Golden Delicious work well here. 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? 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. 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. 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. 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. Spicy Carrot and Lentil Curry
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. Simple Sesame Grilled Chicken
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. 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. Heart-Healthy Salmon
Here's a recipe idea to get you started on a routine towards optimal cholesterol levels. The key to a healthy diet is to keep it simple. Black Bean Patties
From Tosca Reno’s Eat Clean Cookbook by Tosca Reno (Robert Kennedy Publishing, 2009). Shepherd's Pie Without the Sheep
From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007). |
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