Food

Making luscious ganache with cashews instead of cream greatly cuts back on  saturated fat in these gluten-free dessert or brunch crepes. In-season sliced  plums or nectarines can be used in place of peaches. Batter 1 cup (250 mL) buckwheat flour 2 Tbsp (30 mL)  cocoa powder 3 Tbsp (45 mL) sucanat or unprocessed sugar 1 cup (250 mL)  low-fat milk or unflavoured milk alternative 1/2 cup (125 mL) water 2  large free-range eggs 1 tsp (5 mL) cinnamon Filling 2 peaches, thinly sliced Ganache 1/2 cup (125 mL) unsalted cashews 4 oz (115 g)  dark chocolate, chopped 2 Tbsp (30 mL) maple syrup or agave syrup Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. Place cashews in bowl and soak for at least 1 hour. Drain cashews and place  in blender along with just enough water to cover them. Blend until smooth. Place cashew cream in small pot along with chocolate and maple syrup. Heat  over medium heat until chocolate melts, stirring often. If sauce is too thick, stir in additional syrup. Set aside. Prepare crepes according to basic crepe instructions. Divide peaches among crepes and spread  some of the ganache over the peaches. Use the pocket-fold or fold-over method to  close, and drizzle additional ganache over each crepe. Makes 8 crepes. Each crepe contains: 258 calories; 8 g protein; 12 g total fat (5 g sat. fat,  0 g trans fat); 33 g carbohydrates; 5 g fibre; 38 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Smoked salmon gives these crepes a healthy dose of heart-friendly omega-3  fats. Batter 1 cup (250 mL) whole wheat pastry flour 2  large free-range eggs 1 cup (250 mL) low-fat milk or unflavoured milk  alternative 1/2 cup (125 mL) water 2 Tbsp (30 mL) extra-virgin olive  oil 2 Tbsp (30 mL) fresh sage, chopped 1/4 tsp (1 mL) salt Sauce 1 cup (250 mL) plain, low-fat yogourt 1 tsp (5  mL) curry powder Juice of 1/2 lime Filling 1 Tbsp (15 mL) extra-virgin olive oil 5 cups  (1.25 L) cremini mushrooms, sliced 1 tsp (5 mL) dried thyme Salt and  pepper, to taste 1/3 cup (80 mL) dry white wine 2 Tbsp (30 mL)  capers 1/3 lb (150 g) smoked wild salmon Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In bowl, whisk together yogourt, curry powder, and lime juice. Set aside. Prepare crepes according to basic crepe instructions (see page 72). Keep warm  in the oven at 200 F (93 C). In same skillet, heat 1 Tbsp (15 mL) oil over medium heat. Add mushrooms,  thyme, salt, and pepper to skillet and cook for 5 minutes, or until mushrooms  have softened considerably. Pour in wine and cook until wine has reduced, about  2 minutes. Remove from heat and mix in capers. Divide smoked salmon among crepes, top with mushroom mixture, and roll.  Garnish each crepe with yogourt sauce. Makes 8 crepes. Each crepe contains: 189 calories; 11 g protein; 8 g total fat (2 g sat. fat,  0 g trans fat); 17 g carbohydrates; 2 g fibre; 339 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Squid Salad 1 lb (450 g) cleaned squid, including tentacles 2 Tbsp (30 mL) extra-virgin olive oil 1 clove garlic, minced 1 fresh bird’s eye chili, finely chopped 1/2 tsp (2 mL) freshly grated ginger 1 Lebanese cucumber, cut into 1/4 in (0.5 cm) half-moon pieces 2 medium carrots, julienned 1/3 cup (80 mL) fresh cilantro leaves 1/4 cup (60 mL) fresh mint leaves, torn 1 green onion, thinly sliced Passion Fruit Dressing 4 passion fruit or 1/3 cup (80 mL) passion fruit purée 1 tsp (5 mL) Dijon mustard 2 Tbsp (30 mL) lime juice 1 Tbsp (15 mL) agave nectar 1/2 tsp (2 mL) salt To prepare squid, cut each squid body along one side to open flat. With sharp knife, lightly score one side of the squid in a criss-cross pattern, being careful not to cut all the way through. In large bowl, whisk together olive oil, garlic, chili, ginger, and a pinch of salt. Add prepared squid bodies and tentacles and allow to marinate in refrigerator for at least 25 minutes or up to 2 hours. Meanwhile, make passion fruit dressing by cutting each passion fruit in half and scooping out pulp into bowl. Add remaining dressing ingredients to bowl and whisk to combine. Set aside until ready to use. When ready to assemble salad, in large bowl, toss together cucumber, carrot, cilantro leaves, mint leaves, and green onion. Preheat grill or grill pan over high heat. Grill squid, turning once, until opaque and slightly golden. Keep a close eye on squid—it will only take 1 to 2 minutes. Remove squid to a clean plate. To assemble salad, divide cucumber mixture among 4 plates. Top with squid and drizzle passion fruit dressing over each salad. Serves 4. Each serving contains: 184 calories; 19 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 14 g carbohydrates; 2 g fibre; 288 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

2 Tbsp (30 mL) lime juice 2 Tbsp (30 mL) agave nectar 1 Tbsp (15 mL) fish sauce 1/4 tsp (1 mL) cayenne 1 lb (450 g) boneless, skinless chicken breasts, cut into 1/2 in (1 cm) cubes 2 fresh lemongrass stalks, inner white part only 2 Tbsp (30 mL) extra-virgin coconut oil 2 shallots, finely sliced 3 cloves garlic, thinly sliced 1 Tommy Atkins mango or 2 Ataulfo mangoes, peeled and cut into large dice 1/3 cup (80 mL) Thai basil leaves, torn 6 large butter lettuce leaves 1/3 cup (80 mL) red-skinned peanuts, coarsely chopped 1 green onion, thinly sliced In medium bowl, whisk together lime juice, agave nectar, fish sauce, and cayenne. Add chicken cubes and stir to coat with marinade. Allow to marinate for 30 minutes. Bruise lemongrass and then mince very finely. In large sauté pan or wok, heat coconut oil over high heat. Add shallots and garlic and sauté until fragrant, about 1 minute. Add lemongrass and chicken with marinade and stir-fry until chicken is cooked through and sauce is thickened. If sauce is getting too thick, add a little water to thin. Remove sauté pan from heat and stir in mangoes and basil. To serve, divide chicken mixture among butter lettuce leaves and sprinkle with peanuts and green onion. Serves 6. Each serving contains: 271 calories; 26 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 13 g carbohydrates; 2 g fibre; 283 mg sodium Local option In lieu of mango, swap in 1 1/2 cups (350 mL) fresh, tart raspberries. Source: " Taste of the Tropics ", alive #345, July 2011

Topping 1/4 cup (60 mL) light brown sugar, turbinado, or sucanat 1 - 15 oz (425 g) can pineapple slices in unsweetened juice, drained (reserve 1/4 cup/60 mL juice) Cake 1 cup (250 mL) cooked white quinoa 2 free-range eggs, separated into yolks and whites 1/3 cup (80 mL) light brown sugar or sucanat 1/2 cup (125 mL) plain, low-fat yogourt 1/3 cup (80 mL) unsweetened applesauce 1 tsp (5 mL) pure vanilla extract 3/4 cup (180 mL) whole wheat pastry flour 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) ground nutmeg 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt Preheat oven to 350 F (180 C). To prepare topping: stir together sugar and reserved pineapple juice in small saucepan over high heat. Boil until mixture is thick and syrupy, about 3 minutes. Lightly grease 8 x 8 x 2 in (2 L) baking pan with vegetable oil. Pour boiled syrup into the bottom of pan and artfully top syrup with pineapple slices. Set aside. In food processor, process cooked quinoa, egg yolks, sugar, yogourt, applesauce, and vanilla extract until very smooth, about 2 minutes. In large bowl, whisk together whole wheat pastry flour, cinnamon, nutmeg, baking powder, baking soda, and salt. In another large bowl, beat egg whites until stiff peaks form. Add quinoa mixture to flour mixture and stir together until no flour streaks remain. With spatula, gently fold egg whites into quinoa batter until just incorporated. Gently spoon cake batter over pineapple. Bake in centre of oven until puffed and golden, and a wooden skewer inserted in the cake’s centre comes out clean, about 35 to 40 minutes. Allow cake to cool for 10 minutes in cake pan before running a thin knife around the edges and inverting the cake onto a serving plate. Serves 9. Each serving contains: 113 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 21 g carbohydrates; 2 g fibre; 227 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

3/4 cup (180 mL) frozen, unsweetened acai purée, thawed 6 Tbsp (90 mL) agave nectar, divided 3/4 cup (180 mL) light coconut milk 2 Tbsp (30 mL) lime juice In small bowl, whisk together thawed acai purée with 3 Tbsp (45 mL) agave nectar. Set aside. In another bowl, whisk together coconut milk, lime juice, and 3 Tbsp (45 mL) agave nectar. Set aside. Starting with acai mixture, divide half of the mixture among 8 - 1/4 cup (60 mL) popsicle moulds or paper cups. Freeze until almost firm, about 35 minutes. Place a popsicle stick into each mould. Freeze until firm, about another 15 minutes. Divide half the coconut mixture among the moulds, carefully pouring over acai layer. Freeze until firm, about 40 minutes. Divide remaining acai mixture among popsicle moulds and freeze until firm, about 40 minutes. Finish by dividing remaining coconut mixture among the moulds and freeze for 1 hour or overnight. To serve, unmould and enjoy. Serves 8. Each serving contains: 65 calories; 0 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 0 g fibre; 4 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

This tasty iced tea smoothie makes an excellent afternoon snack. Give this  smoothie an additional boost of antioxidants by adding a teaspoon of  flavonoid-rich matcha powder. 1 cup (250 mL) water 1 bag green tea 1/2 cup (125 mL) strawberries,  fresh or thawed 1/2 banana Boil water. Remove from heat and cool for 5 minutes. Add tea bag and steep,  covered, approximately 15 minutes. Let tea cool to room temperature and then  chill in refrigerator. Place strawberries, banana, and chilled green tea in blender and blend until  smooth. Pour into glass and enjoy immediately. Serves 1. Each serving contains: 79 calories; 0 g protein; 0 g total fat (0 g sat. fat,  0 g trans fat); 20 g carbohydrates; 3 g fibre; 8 mg sodium source: " Iced Tea ", alive #345, July 2011

This creamy green drink packed with antioxidants only tastes like dessert. 1 heaping tsp (5 mL) green matcha powder 1/4 cup (60 mL) nearly boiling  water 3/4 cup (180 mL) steamed skim milk or milk alternative 1 tsp (5 mL)  raw honey (optional) In medium bowl, whisk matcha powder with water until all lumps have been  dissolved. Whisk in steamed milk and honey (if using). Pour over ice cubes and enjoy immediately. Serves 1. Each serving contains: 92 calories; 6 g protein; 0 g total fat (0 g sat. fat,  0 g trans fat); 16 g carbohydrates; 0 g fibre; 97 mg sodium source: " Iced Tea ", alive #345, July 2011

Try this spicy take on the Indian classic for an exotic iced tea blend  perfect for company. 5 cups (1.5 L) water 4 bags black tea (such as orange pekoe or  Darjeeling) 1/3 cup (80 mL) raw honey 1 stick cinnamon 2 slices  ginger 2 cloves 2 cardamom pods, bruised 1/4 tsp (1 mL) aniseed 1  cup (250 mL) water In large pot, bring water to a boil. Remove from heat and add tea bags. Cover  pot. Let tea steep approximately 4 minutes. Remove tea bags. In separate saucepan, bring remaining ingredients to a boil. Reduce heat to a  simmer for 5 minutes. Add spice mixture to tea and let cool to room temperature. Refrigerate for at  least 2 hours. Strain tea through cheesecloth into pitcher before serving. Serves 4. Each serving contains: 89 calories; 0 g protein; 0 g total fat (0 g sat. fat,  0 g trans fat); 24 g carbohydrates; 0 g fibre; 12 mg sodium source: " Iced Tea ", alive #345, July 2011

Lemon-Lime Iced Green Tea Lemon and lime combine to give this iced green tea a thirst-quenching citrus twist. 6 cups (1.5 L) water 4 bags green tea 1/2 cup (125 mL) freshly squeezed lemon juice 1/4 cup (60 mL) freshly squeezed lime juice Lemon and lime slices to garnish In large pot, bring water to a boil. Remove from heat and let water cool for 5 minutes. Add tea bags. Cover pot and let tea steep for approximately 15 minutes. Remove tea bags and let tea cool to room temperature. Transfer tea to pitcher and stir in lemon and lime juice. Chill in refrigerator or serve over ice. Garnish with lemon slices if desired. Serves 4. Each serving contains: 15 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 5 g carbohydrates; 0 g fibre; 11 mg sodium Classic Iced Tea Up the disease-preventing ability of this typically sweet drink by replacing white sugar with bacteria-fighting organic honey. 6 cups (1.5 L) water 4 bags black tea (such as orange pekoe or Darjeeling) 1/4 cup (60 mL) raw honey Lemon slices to garnish In large pot, bring water to a boil. Remove from heat and add tea bags. Cover pot. Let tea steep approximately 15 minutes. Remove tea bags and immediately stir in honey. Let tea cool to room temperature. Transfer to pitcher and chill in refrigerator or serve over ice. Garnish with lemon slices if desired. Serves 4. Each serving contains: 68 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 19 g carbohydrates; 0 g fibre; 12 mg sodium Cool Peppermint Iced Tea Always delicious peppermint is even more refreshing when served chilled. 6 cups (1.5 L) water 1/2 cup (125 mL) dried peppermint leaves or 4 bags peppermint tea 1/2 cup (125 mL) raw honey In large pot, bring water to a boil. Remove from heat and add peppermint leaves or tea bags. Cover pot and let tea steep for approximately 30 minutes. Strain tea into another pot or heatproof bowl, pressing the leaves to get all the liquid out. While water is still hot, stir in honey. Let tea cool and transfer to pitcher. Chill in refrigerator or serve over ice. Serves 4. Each serving contains: 132 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 36 g carbohydrates; 0 g fibre; 5 mg sodium source: " Iced Tea ", alive #345, July 2011

This flavourful condiment contains a piquant trio of herbs: mint, parsley, and basil. Dish it up with grilled meats or fish, or use to dress grilled vegetables. 1 cup (250 mL) basil leaves 1 cup (250 mL) flat parsley leaves 1/2 cup (125 mL) mint leaves 1 to 2 anchovy filets, finely chopped (optional) 1 to 2 cloves garlic, minced 1/2 jalapeno, seeded and minced (optional) 3/4 cup (180 mL) extra-virgin olive oil Sea salt, to taste Finely chop basil, parsley, and mint. Place in bowl and add anchovies, garlic, and jalapeno. While mixing, drizzle in oil. Let stand 15 to 25 minutes to blend flavours. Taste and season with salt. Makes 1 1/2 cups (350 mL). Each serving (1 Tbsp/15 mL) contains: 64 calories; 0 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0 g fibre; 2 mg sodium Source: " Grow, cook, heal ", alive #346, August 2011

Chocolate and rosemary make an interesting combo for a dessert. The rosemary is reminiscent of mint, but with a darker and earthier flavour. 1 cup (250 mL) milk 1 cup (250 mL) table cream 3 Tbsp (45 mL) chopped fresh rosemary 3/4 cup (180 mL) organic cane sugar 1/3 cup (80 mL) cocoa powder 2 Tbsp + 1 tsp (35 mL) cornstarch Pinch of sea salt (optional) 3 1/2 oz (100 g) good-quality 70 percent dark chocolate, chopped 1 Tbsp (15 mL) vanilla In saucepan bring milk, cream, and rosemary just to a boil, then remove from heat. Let stand 15 to 30 minutes to infuse, then strain. Stir sugar with cocoa, cornstarch, and salt. Bring milk and cream back to a boil, then whisk in sugar mixture. Reduce heat to medium. Whisk constantly until pudding thickens and starts to boil. Remove from heat and stir in chocolate and vanilla until smooth. Pour into dishes and refrigerate until chilled. Pudding will thicken more as it cools. Serves 6. Each serving contains: 261 calories; 4 g protein; 14 g total fat (9 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 54 mg sodium source: " Grow, Cook, Heal ", alive #346, August 2011

Dried oregano and sage pack more punch than fresh; yet there’s no replacement for the bright tangy notes of fresh dill. 1/2 cup (125 mL) extra-virgin olive oil 1/2 cup (125 mL) chopped fresh dill 2 Tbsp (30 mL) dried sage leaves, crumbled 2 tsp (10 mL) dried oregano leaves 1 clove garlic, minced 1 lemon 1/2 cup (125 mL) plain yogourt 1 1/2 lbs (750 g) skinless, boneless chicken thighs 1/4 tsp (1 mL) sea salt Place first 5 ingredients in blender. Add 1 tsp (5 mL) grated lemon peel and whirl until well mixed. Stir 1 Tbsp (15 mL) herb mixture into yogourt along with 2 Tbsp (30 mL) freshly squeezed lemon juice. Cover and refrigerate. Cut chicken into 1 in (2.5 cm) pieces and season with sea salt. Place in bowl and toss with remaining herb mixture. Cover and refrigerate at least 1 hour or overnight to marinate. Thread chicken onto skewers. Be sure to leave a little space between pieces. Discard marinade. Grill over medium heat, turning often, until cooked through, 8 to 10 minutes. Serve skewers with yogourt for dipping. Serves 6 to 8. Each serving contains: 237 calories; 18 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 98 mg sodium source: " Grow, Cook, Heal ", alive #346, August 2011

Try savoury pancakes for breakfast or as an interesting side dish. 1/2 cup (125 mL) coarse yellow cornmeal 1/2 cup (125 mL) whole wheat flour 1 to 1 1/2 Tbsp (15 to 22 mL) fresh thyme, chopped 1 1/2 tsp (7 mL) baking powder 1 tsp (5 mL) dried basil leaves 1/4 tsp (1 mL) sea salt 2 free-range eggs 3/4 cup (180 mL) milk 1 Tbsp (15 mL) extra-virgin olive oil 1 cup (250 mL) corn kernels 16 cherry tomatoes, cut in half Whisk cornmeal with flour, thyme, baking powder, basil, and salt. In another bowl, whisk eggs with milk and oil. Turn wet mixture over dry. Add corn and gently stir just until combined. Don’t overbeat—lumps are encouraged! (Tip: for fluffier cakes let batter stand for 15 to 20 minutes before cooking.) Lightly oil frying pan (use cast iron for best results), and set over medium high heat. Using 1/4 cup (60 mL) measure, pour batter into pan to form 4 cakes. Press 3 tomato halves into each cake. Cook until edges are browned and bubbles form in the middle of each cake, 2 to 3 minutes. Flip over and continue to cook until golden, 2 to 3 minutes more. Makes 8 pancakes. Each serving contains: 181 calories; 6 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 56 mg sodium source: " Grow, Cook, Heal ", alive #346, August 2011

If you’re camping with the tykes, this punched-up version of a camp comfort dish  is sure to be a hit. Cooked chicken breast, tofu, or canned tuna can replace  salmon, if desired. Recipe can be halved and extras can be reheated in a pot  with a little rehydrated milk powder. 2 - 5 1/2 oz (160 g) cans wild salmon 1/4 tsp (1 mL) salt 1/2 tsp (2  mL) black pepper 1 tsp (5 mL) red chili flakes 1/4 tsp (1 mL) nutmeg 1  cup (250 mL) low-fat sharp cheddar cheese, shredded 2 Tbsp (30 mL)  butter 1 lb (450 g) whole grain rotini 1/4 cup (60 mL) skim milk powder or  soy milk powder 1 pint (500 mL) cherry tomatoes, quartered 3 cups (750 mL)  baby spinach Salt and pepper to taste At home Drain salmon and place in reusable container along with  salt, black pepper, chili flakes, and nutmeg. Place cheese in separate  container; put butter in another small container. At camp Bring pot of water to a boil over camp stove and cook  rotini until slightly al dente. Stir occasionally to keep pasta from  sticking. Meanwhile, rehydrate milk powder with about 1/2 cup (125 mL) water; whisk  until the consistency of liquid milk. Carefully drain pasta and mix with milk, cheese, and butter until pasta is  well coated. Add salmon, cherry tomatoes, and baby spinach to pasta; toss  together. Season with additional salt and pepper, if desired. Serves 6. Each serving contains: 419 calories; 29 g protein; 9 g total fat (4 g sat.  fat, 0 g trans fat); 60 g carbohydrates; 1 g fibre; 452 mg sodium Source: " Get fired up ", alive #346, August 2011

A bowl of sticky oatmeal isn’t going to lure your camping partners out of their  warm sleeping bags, but these flapjacks will. Flax, oats, and nuts elevate the  nutrition of camp-friendly, just-add-water pancake mix. Chocolate lovers can add  a couple of tablespoons of cocoa powder to the mix. 3/4 cup (180 mL) complete natural pancake mix 1/3 cup (80 mL) quick-cook  rolled oats 1/4 cup (60 mL) flax powder 1 tsp (5 mL) cinnamon 1/2 cup  (125 mL) walnut pieces or chopped hazelnuts Pinch of salt 1 1/2 cups (350  mL) water 1/3 cup (80 mL) pure maple syrup 2 bananas, sliced thinly At home In reusable container, toss together pancake mix, oats,  flax, cinnamon, nuts, and salt. At camp Lightly grease skillet and place on camp stove. Pour water  into container with pancake batter ingredients, and mix. Spoon about 1/3 cup (80 mL) batter for each pancake onto heated skillet. Let  pancakes cook for about 2 minutes per side, or until golden brown. Repeat with  remaining batter. Top with maple syrup and sliced banana. Serves 4. Each serving contains: 376 calories; 8 g protein; 15 g total fat (2 g sat.  fat, 0 g trans fat); 58 g carbohydrates; 6 g fibre; 302 mg sodium Source: " Get fired up ", alive #346, August 2011

This flavourful one-pot chili is easy to put together with little cleanup,  leaving you more time for campfire storytelling. Once upon a time there was a  mutant kidney bean ... 1 tsp (5 mL) chili powder 1 tsp (5 mL) cumin 1 tsp (5 mL) dried  oregano 1/2 tsp (2 mL) garlic powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1  mL) black pepper 2 - 16 oz (475 mL) cans kidney beans, drained and  rinsed 1 - 28 oz (796 mL) can unsalted diced tomatoes 1 - 5 1/2 oz (160  mL) can unsalted tomato paste 1 Tbsp (15 mL) extra-virgin olive oil 1  medium yellow onion, diced 1 red bell pepper, diced 1 medium zucchini,  diced 2 cups (500 mL) whole grain baked tortilla chips, broken into pieces  (optional) Monterey Jack or Swiss cheese, grated (optional) At home In small reusable container, combine chili powder, cumin,  oregano, garlic powder, cinnamon, and pepper. Drain and rinse beans; place them in separate reusable container along with  canned tomatoes and tomato paste. At camp Heat oil in pan on camp stove or in sturdy Dutch oven on  grill over campfire. Cook onion for 3 minutes, stirring often. Stir in red bell  pepper and zucchini; cook 4 minutes more. Stir in contents of spice and bean mixture containers; simmer for 10 minutes,  stirring often to prevent burning. Place chili in serving bowls and top with broken tortilla chips and cheese,  if desired. Serves 4. Each serving contains: 321 calories; 13 g protein; 4 g total fat (1 g sat.  fat, 0 g trans fat); 55 g carbohydrates; 14 g fibre; 468 mg sodium source: " Get Fired Up ", alive #346, August 2011

This fondue is perfect for passing around the campfire. More nutritious cashew  cream is less likely to spoil than heavy dairy cream. 1/3 cup (80 mL) unsalted, raw cashews 2 Tbsp (30 mL) pure maple  syrup 1/2 tsp (2 mL) cinnamon 1/8 tsp (0.5 mL) cayenne 1 tsp (5 mL)  vanilla extract 2 cups (500 mL) water 1 1/2 cups (350 mL) dark chocolate  chunks 1 cup (250 mL) dried mango pieces 1 cup (250 mL) dried apple  pieces At home Soak cashews in water for at least 2 hours. Place cashews in blender along with just enough water to barely cover them.  Process until smooth. Add maple syrup, cinnamon, cayenne, and vanilla extract;  blend until combined. Pour cashew mixture into a well-sealed container, such as a thermos. At camp To soften chocolate chunks, bring water to near boil in  pot. Pour in chocolate and wait 10 minutes; don’t stir. Drain water, leaving  chocolate behind. Immediately stir in cashew cream until smooth. Dip dried fruit into chocolate sauce. Serves 8. Each serving contains: 275 calories; 3 g protein; 13 g total fat (7 g sat.  fat, 0 g trans fat); 37 g carbohydrates; 4 g fibre; 20 mg sodium source: " Get Fired Up ", alive #346, August 2011

This spruced up, addictive version of the iconic “good old raisins and peanuts”  has an abundance of healthy fats and antioxidants. Almonds, hazelnuts, and  pistachios would be another winning nut mix. 1 large free-range egg white 2 Tbsp (30 mL) cocoa powder 2 Tbsp (30 mL)  turbinado or palm sugar, or sucanat 1/2 tsp (2 mL) vanilla extract 1/2 tsp  (2 mL) cinnamon 1/8 tsp (0.5 mL) ground cloves 1/4 tsp (1 mL) sea or  kosher salt 3/4 cup (180 mL) unsalted raw shelled peanuts 3/4 cup (180  mL) unsalted raw cashews 3/4 cup (180 mL) pecan halves 1/2 cup (125 mL)  dried cherries 1/2 cup (125 mL) dried currants or raisins At home Preheat oven to 325 F (160 C). Line cookie sheet with parchment  paper. In large bowl, whisk egg white until light and foamy, about 30 seconds. Whisk  in cocoa, sugar, vanilla, cinnamon, cloves, and salt until smooth. Stir in nuts  until evenly coated. Spoon mixture onto cookie sheet in a single layer. Bake for 7 minutes, then  stir nuts. Bake for another 5 minutes, being careful not to burn the nuts.  Let nuts cool and place them in reusable container along with cherries and  currants. Serves 10. Each serving contains: 257 calories; 6 g protein; 16 g total fat (2 g sat.  fat, 0 g trans fat); 26 g carbohydrates; 3 g fibre; 67 mg sodium Source: " Get Fired Up ", alive #346, August 2011

If you’re not a fan of packaged energy bars, these make-ahead balls of goodness  will help power you down the trail. 3/4 cup (180 mL) raisins 3/4 cup (180 mL) walnuts 3/4 cup (180 mL)  dried dates, pitted 3/4 cup (180 mL) dried apricots Juice of 1/2 medium  orange Zest of 1 medium orange 1/3 cup (80 mL) unsweetened shredded  coconut At home In food processor, pulverize raisins, walnuts, dates, and  apricots for 1 to 2 minutes until finely chopped. Add orange juice and zest;  blend for 1 to 2 minutes more or until mixture clumps together. Place coconut on plate. Dampen hands with water, form mixture into 1 in (2.5  cm) balls, and roll them in coconut. At camp Preferably, store balls in a cooler to maintain freshness. Makes 14 balls. Each ball contains: 122 calories; 2 g protein; 6 g total fat (2 g sat. fat, 0  g trans fat); 19 g carbohydrates; 2 g fibre; 3 mg sodium Source: " Get Fired Up ", alive #346, August 2011

Cooking homemade beans is easy, especially if you own a slow cooker. Not only do these tasty beans improve with the long slow cook, but using a slow cooker (Crock-Pot) will save you money on electrical bills. At first glance there appears to be a lot of carbohydrates per serving, but bear in mind that beans are a source of complex carbohydrates. There are only 2 tsp (10 mL) added sugar per serving; the rest of the carbohydrates are coming from the beans and the naturally occurring sugars found in the onions, apricots, and tomatoes. The addition of dried apricots adds some natural sweetness plus a small dose of beta carotene. Did you know? Beans are packed full of vitamins, minerals, fibre, protein, and antioxidants, plus they have a low glycemic index, which makes them one of the most perfect foods for people living with diabetes. Tips This version is family friendly; if you need more kick, double the cracked pepper and add some hot sauce when serving. If you love the flavour of molasses, use blackstrap molasses.

You can make this delightful dessert gluten-free by using gluten-free flour and oats. Try serving with vanilla ice cream or frozen yogurt.

This easy-to-make main meal is all about assembly. You don’t have to cook anything beforehand; just open one package, one can, and two jars; grate some cheese; and voila, dinner is ready. Serve with a tossed green salad. Did you know? Refried beans are traditionally made with a lot of fat, usually lard. To avoid extra saturated fat look for cans that say low-fat and vegetarian on the label. Tip Salsa is flavourful and adds zip to this dish, but most bottled brands are high in sodium. Look for fresh salsa in the deli, which tends to be lower in sodium, or make your own without adding any salt.

This recipe will give your spice rack a serious workout. The rub works equally well with tofu.