Food

Granita is Sicily’s rustic take on sorbet. All you need to achieve snowflake-like perfection is a flat airtight container, a fork, and some return visits to the freezer. The key to success is to not let the mixture freeze into a solid block, so watch the clock. Puréed fruits such as watermelon or strawberries are often used as a base for granitas, but coffee makes it all grown up. Extra credit Research has revealed that pure coffee, which comes from the seed of a fruit, contains a payload of healthy antioxidants. 2 1/2 cups (625 mL) strongly brewed hot coffee 1/3 cup (80 mL) coconut palm sugar or other natural sugar 2 tsp (10 mL) vanilla extract 1/8 tsp (0.5 mL) cardamom Fresh mint (for garnish) Chill flat airtight container in freezer. Place coffee in bowl and stir in sugar until dissolved. Mix in vanilla extract and cardamom; let cool to room temperature. Remove container from freezer. Pour coffee into container, cover, and freeze until ice crystals start forming around edges, about 2 1/2 hours. Do not let mixture freeze solid. With fork, scrape ice crystals into centre of container and return it to freezer in same covered container. Scrape ice crystals every 45 to 60 minutes afterward until all liquid has frozen into small crystals, about 4 times in total. (You may wish to set a timer so you don’t forget and let the mixture freeze solid.) Place in serving bowls and garnish with mint. Store extra in airtight container in freezer. Serves 4. Each serving contains: 70 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 18 g carbohydrates; 0 g fibre; 8 mg sodium a Did you know? Dessert granitas are also traditionally made with almonds and mandarin oranges as well as chocolate. As a palate cleanser between courses of a meal, granitas can also incorporate savoury ingredients. source: " The Big Chill ", alive #358, August 2012

Get the kids involved in making and munching on these sweet skewers. These will also garner many praises if served at a backyard barbecue party. Other stellar fruit additions would be kiwi, pineapple, apricots, and mango. Extra credit Scientists at Texas A&M University believe phytochemicals in peaches, such as chlorogenic acid, could be toxic to breast cancer cells. 1 cup (250 mL) fresh strawberries, halved 2 bananas, cut into 1/2 in (1.25 cm) pieces 2 ripe peaches, each sliced into 8 wedges 8 - 8 in (20 cm) bamboo skewers 2 oz (57 g) 70% (or higher) dark chocolate, chopped Thread fruit alternately onto bamboo skewers, using about 2 pieces of each fruit per skewer. Place fruit skewers in single layer on baking sheet, making sure they don’t touch each other. Place in freezer for 1 hour or until fruit is frozen. Before serving, melt chocolate in double boiler or heatproof bowl set over pan of lightly simmering water, stirring often. Alternatively, microwave chocolate in large microwave-safe bowl in 20 to 30 second increments, stirring after each interval until everything is melted. Drizzle frozen fruit skewers with melted chocolate and return to freezer until ready to serve. Just before serving, let skewers rest at room temperature for a couple of minutes to slightly soften frozen fruit. Serves 4. Each serving contains: 183 calories; 3 g protein; 7 g total fat (4 g sat. fat, 0 g trans fat); 31 g carbohydrates; 5 g fibre; 4 mg sodium source: " The Big Chill ", alive #358, August 2012

When you don’t always have the time or energy to gather up all the necessary ingredients to make a smoothie, these smoothie cups are your answer for a quick, refreshing drink. When ready for a creamy smoothie, just drop a couple of the frozen cups into a blender with some additional liquid and you’re good to go. For the easiest extraction of the smoothie cups, it’s best to use bendable silicone muffin cups. Extra credit Blueberries are a fantastic source of disease-fighting antioxidants, while ricotta cheese provides plenty of satiating protein, and the almonds are brimming with healthy fats. 2 cups (500 mL) unflavoured almond milk (plus extra, for just before using) 2 cups (500 mL) blueberries Juice of 1/2 lemon 1 cup (250 mL) reduced fat (light) ricotta cheese 2 Tbsp (30 mL) pure maple syrup or honey 1 tsp (5 mL) vanilla extract 1/2 tsp (2 mL) cinnamon 1/3 cup (80 mL) raw almonds Place all ingredients into blender container in order listed and blend until smooth, about 1 minute. Divide mixture among 12 medium-sized muffin cups and freeze until solid, about 4 hours. Unmould smoothie cups, place in airtight container, and return to freezer until ready to use. If you have trouble unmoulding frozen cups, try placing bottom of muffin tin in warm water for several seconds, being careful not to thaw contents. When ready to make smoothie, place 1 cup (250 mL) almond milk or other liquid of choice and 2 blueberry smoothie cups into blender container; blend until smooth. For most blenders, it’s best to slice smoothie cups into quarters first before placing in blender container. Serves 6. Each serving (based on 2 smoothie cups, not including added liquid) contains: 135 calories; 5 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 136 mg sodium source: " The Big Chill ", alive #358, August 2012

Most store-bought frozen yogourt is loaded with added sugars, artificial flavours, and other undesirables. Thankfully, homemade creamy fro-yo sans ice cream maker is far from a high-flying kitchen feat. Simply blend together tangy Greek yogourt with any sweet seasonal fruit, place in the freezer, and mix regularly to prevent ice crystals from forming. A perfect way to beat the summer heat. Chopped nuts provide nice textural contrast. Extra credit Cherries are a good source of vitamin C, which may help reduce the risk of hypertension, according to a recent American Journal of Clinical Nutrition study. 2 cups (500 mL) plain 2% Greek yogourt, divided 1 1/2 cups (350 mL) sweet cherries, pitted 2 Tbsp (30 mL) honey 1 tsp (5 mL) almond extract 1 tsp (5 mL) lemon zest 1/3 cup (80 mL) chopped unsalted pistachios (optional) TIP No cherry pitter? Press the narrow end of a chopstick into the stem side of a cherry to push the pit out the other side. Place 1 cup (250 mL) yogourt, cherries, honey, almond extract, and lemon zest in blender or food processor container, and blend until smooth. In large bowl, stir remaining yogourt into mixture. Pour mixture into flat airtight container and freeze for about 45 minutes. Remove container from freezer, remove cover, and, using whisk or fork, stir in icy bits from edges and mix with softer centre until smooth. Place in freezer for another 30 minutes, covered. Repeat this process every 30 minutes for up to 2 hours until completely creamy and soft. Make sure to whip until smooth each time before putting container back into freezer. (It’s a good idea to set a timer so you don’t forget and let the mixture freeze solid.) Serve topped with pistachios, if using. If not serving right away, store mixture in airtight container in freezer. When ready to serve, let frozen yogourt sit at room temperature in serving bowls for a few minutes and then stir until creamy again. Serves 6. Each serving contains: 133 calories; 8 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 17 g carbohydrates; 2 g fibre; 0 mg sodium source: " The Big Chill ", alive #358, August 2012

This riff on gazpacho, a traditional Spanish tomato-based cold soup, is super fresh-tasting and good for you. Avocado lends a creamy texture, whereas the flavour of basil makes the soup scream summer. Best of all, it just takes about 10 minutes of knife work and a few whizzes in a blender and you’re done. Extra credit Avocado is a great source of nutrients, including vitamins C and K, potassium, and folate. According to a Yale University study, adults whose diets contain plenty of folate have a lower risk of colon and rectal cancers. 1/2 cup (125 mL) cold water Juice of 1 lime 1 ripe avocado 1 cucumber, roughly chopped 1 yellow bell pepper, roughly chopped 3 small radishes, roughly chopped 1/3 cup (80 mL) packed basil leaves 2 garlic cloves, chopped 3 green onions, chopped, green and white parts 1 small jalapeno pepper, seeded and chopped 2 Tbsp (30 mL) extra-virgin olive oil or walnut oil 2 Tbsp (30 mL) natural white wine vinegar 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground white pepper 1/2 cup (125 mL) low-fat sour cream (for garnish) Zest of 1 lime (for garnish) Place all ingredients except sour cream and lime zest in food processor or blender container and blend until well combined but with some texture still remaining. Add additional water if thinner consistency is desired. Pour gazpacho into large bowl and refrigerate for at least 2 hours before serving. Ladle into serving bowls and garnish with sour cream and lime zest. Serves 4. Each serving contains: 225 calories; 4 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 15 g carbohydrates; 5 g fibre; 175 mg sodium source: " The Big Chill ", alive #358, August 2012

When the mercury soars, nothing helps keep your cool more than a refreshing ice pop. And now the secret is out that fanciful DIY pops let you beat the heat without the sugar-laden, artificially coloured supermarket offerings. Japanese matcha green tea powder infuses these pops with earthy sweetness and Greek yogourt provides creamy body. Extra credit Sure it’s pricey, but Japanese matcha, which is made from ground tea leaves, contains up to 137 times more antioxidant potency than traditional green tea. Rest assured that a little goes a long way. Also try it in your favourite smoothies.

This is an excellent vegetarian substitute for cheese spreads. Prep Time: 10 Minutes 2 cups (500 mL) firm tofu (approx 1 lb/500 g), rinsed 1/2 cup (125 mL) lemon juice 1/2 cup (125 mL) nutritional yeast 1/2 cup (125 mL) tahini 1/4 cup (60 mL) tamari sauce 1/4 cup (60 mL) chopped fresh basil 2 cloves garlic, minced 1 pkg (10 oz/300 g) fresh spinach washed, steamed, and well drained In food processor fitted with metal blade, process tofu, lemon juice, yeast, tahini, tamari, basil, and spinach until smooth. Nutrition Facts Per tbsp (15 mL): Calories: 22 Protein: 2g Total Fat: 2g Carbohydrate: 1g Fiber: Trace Saturated Fat: 0g Cholesterol: 0mg Sodium: 71mg Makes 2 cups (500 mL) source: " Nutritional Yeast ", alive #275, September 2005

3 cups (750 ml) whole-wheat flour 1 tsp (5 ml) baking powder 1 cup (250 ml) natural sugar such as Sucanat or Rapadura 1 tsp (5 ml) pure vanilla extract 1 tsp (5 ml) pure almond extract 1/4 cup (60 ml) unsalted butter or coconut butter 1/2 cup (125 ml) milk 1/2 tsp (2 ml) salt 1 1/2 cups (375 ml) filberts, finely ground milk to brush the cookies 50 filberts to decorate the cookies Mix flour with baking powder and place it on a baking board or table. Make an indent in middle of flour and add sugar, spices, and milk. Knead about half of the flour mixture into dough. Cut cold butter or coconut butter into chunks and knead it into the dough together with the remainder of the flour. If the dough sticks slightly, wrap it and refrigerate for half an hour. Roll out dough to about 1/8 of an inch (0.5 cm). It is best to divide the dough into smaller portions and handle each portion separately. Cut out round cookies about 2 inches (5 cm) in diameter. Place cookies on a greased cookie sheet. Brush with milk and decorate by pressing half a filbert in the middle of each cookie. Bake cookies in preheated oven at 375°F (190°C) for about twelve to fifteen minutes, until edges are golden brown. Makes about 100 cookies. source: "Brain Food", alive # 252, October 2003

This versatile recipe can be served at room temperature or tossed together in a wok as a stir fry. Be sure to pick up baked tofu at the market–it is a much easier introduction for new tofu eaters. Bok choy or kale provides an excellent source of calcium and B vitamins. Marinade: 1/4 cup (60 ml) tamari soy sauce 2 tbsp (30 ml) lemon juice 1 tsp (5 ml) toasted sesame seed oil 1 clove garlic, minced 300 g baked tofu 2 cups (500 ml) Napa cabbage, shredded 3 cups bok choy or kale, shredded 2 tbsp (30 ml) extra virgin olive oil 2 cups (500 ml) shiitake mushrooms, sliced 2 tsp (10 ml) toasted sesame seed oil In a medium bowl, whisk soy sauce, lemon juice, 1 tsp (5 ml) sesame oil, and garlic. Pour over tofu and marinate for about 15 minutes. Put cabbage and bok choy in a large serving bowl. Drain the tofu, reserving the marinade. Heat the olive oil in a skillet or wok over medium heat. Add mushrooms and remainder of sesame oil. Cook for 2 minutes, stirring often. Add the tofu and stir often, until the tofu is lightly browned. Spoon tofu mixture over cabbage. Add the marinade to the wok, heat to a boil and then add to the salad. Toss gently to coat and serve immediately. source: "Brain Food", alive # 252, October 2003

The fantastic flavour of this dressing comes from the fresh herbs. Use any combination of parsley, basil, oregano, chives, and tarragon. The herbs add powerful immune support and vitamin C along with the red peppers. Nutritional yeast is an excellent source of minerals as well as the B vitamins. 1/2 cup (125 ml) flax seed oil 1/4 cup (60 ml) fresh herbs, chopped 1/4 cup (60 ml) roasted red peppers in oil, finely chopped 1 tbsp (15 ml) nutritional yeast (optional) 1/2 tsp (2 ml) sea salt Combine all ingredients in a jar and shake well. Refrigerate and use within two days. To bake potatoes, scrub well and pierce skins with a fork. Place in a 400 F oven (200 C) for 45 - 60 minutes. Allow to cool five minutes before slicing open. Fluff inside the potato with a fork before adding dressing. source: "Brain Food", alive # 252, October 2003

For a savoury sandwich spread 1 cup (250 ml) assorted nuts, finely ground 1 tbsp (15 ml) Bragg all-purpose seasoning 1 tbsp (15 ml) cold-pressed sunflower seed or pumpkin seed oil 2 to 3 tbsp (30 to 45 ml) cold water (or more if paste is still too dry) 1 tsp (5 ml) nutritional yeast herbal salt and thyme to season Mix all ingredients to a smooth paste and add fresh herbs such as parsley or fresh oregano. Try your own variety of herbs or spices. Top the sandwich with fresh cucumber slices or pickles. For a sweet sandwich spread 1 cup (250 ml) assorted, finely ground nuts such as filberts, almonds, pistachios 1/2 cup (125 ml) raisins 1/4 cup (60 ml) orange juice 1 tsp (5 ml) lemon juice 1 tsp (5 ml) honey pinch of ground cloves, cinnamon, and coriander for seasoning In a food processor or blender, mix raisins, orange juice, lemon juice, and honey. Mix with ground nuts and season with spices. You may easily double or quadruple the recipe. This spread will keep in the fridge for days, because the honey serves as a preservative. source: "Brain Food", alive # 252, October 2003

A soup featuring some of the best summer flavours. 1 1/2 English cucumbers, peeled and coarsely chopped 5 medium tomatoes, coarsely chopped 1 medium onion, coarsely chopped 1 medium green pepper, seeded, deveined, and coarsely chopped 1 medium red pepper, seeded, deveined, and coarsely chopped 2 tsp (10 mL) minced garlic 2 cups (500 mL) cubed fresh bread 1 cup (250 mL) water 1/4 cup (60 mL) red wine vinegar 1/2 tsp (2 mL) salt 1/4 cup (60 mL) extra-virgin olive oil 1 Tbsp (15 mL) no-sodium tomato paste Garnishes 1 cup (250 mL) small bread cubes, toasted 1/2 cup (125 mL) finely chopped green onion 1/2 cup (125 mL) peeled and finely chopped cucumber 1/2 cup (125 mL) finely chopped green peppers 1/2 cup (125 mL) finely chopped red pepper In large bowl combine cucumbers, tomatoes, onion, peppers, garlic, and bread. Add water, vinegar, and salt while stirring. Process in blender or food processor in batches, until smooth. Adjust consistency with a little more water, if necessary. Transfer to large bowl and whisk in olive oil and tomato paste. Refrigerate for at least 2 hours or until ready to serve. Before serving, whisk again to recombine. Serve cold in chilled bowls. Place garnishes in small bowls, and add to soup as desired. Serves 6. Each serving contains: 163 calories; 3 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 3 g fibre; 285 mg sodium source: " Cold Soups ", alive #357, July 2012

An unusual combination of ingredients. This soup can be served as an appetizer, on its own, or for dessert. 1 large cantaloupe 2 cups (500 mL) fresh orange juice 1 Tbsp (15 mL) fresh lime juice 1/4 tsp (1 mL) ground cinnamon Zest of 1 lime Wash and dry cantaloupe, then peel, seed, and cut into chunks. Place cantaloupe and 1/2 cup (125 mL) orange juice in blender or food processor; process until smooth. Transfer to large bowl. Stir in lime juice, cinnamon, and remaining orange juice. Cover and refrigerate for at least 1 hour or until ready to serve. Serve cold in chilled bowls and garnish with lime zest, if desired. Serves 4. Each serving contains: 130 calories; 3 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 33 g carbohydrates; 3 g fibre; 34 mg sodium source: " Cold Soups ", alive #357, July 2012

A memory from my childhood I still enjoy today. 1 large russet potato 3 medium-sized leeks 3 Tbsp (45 mL) extra-virgin olive oil 1 tsp (5 mL) lemon juice 1 tsp (5 mL) freshly ground white pepper to taste 5 cups (1.25 L) low-sodium chicken or vegetable broth 3/4 cup (180 mL) 15% cream or homogenized milk Fresh chives Peel and cut potato in 1/2 in (1.25 cm) cubes for a total of 1 1/2 cups (350 mL). Soak in cold water while preparing recipe, to avoid browning. Cut dark green part off leeks and discard. Clean leeks by cutting in half lengthwise and rinsing under cold water while separating leaves. Drain well. Thinly slice both white and light green parts of leeks. Pour oil in large casserole and heat over medium heat. When oil is hot, add sliced leeks, lemon juice, and pepper. Mix well and stir until leeks are coated with oil. Cover and cook for about 8 to 10 minutes, stirring regularly. If the leeks start to brown, lower the heat. Bring heat to high and add broth to leeks. Bring to a boil. As soon as soup is boiling, drain potatoes and add to leeks. When soup returns to boiling, lower heat to low and simmer slowly, covered, about 10 to 15 minutes, until potatoes are cooked. In blender or food processor, purée soup in batches until smooth. Transfer to large bowl and let soup cool, without covering. When at room temperature, put into fridge and chill thoroughly for at least a few hours or until ready to serve. Serve very cold in chilled bowls; add cream or milk with chives as a garnish. Serves 6. Each serving with cream contains: 191 calories; 4 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 15 g carbohydrates; 1 g fibre; 89 mg sodium source: " Cold Soups ", alive #357, July 2012

A simple and refreshing summer soup. 2 English cucumbers, peeled and sliced 1 1/3 cup (330 mL) no-fat Greek yogourt 1 1/3 cup (330 mL) low-fat sour cream 2 cups (500 mL) low-sodium chicken or vegetable broth 1 garlic clove, finely minced 1/2 cup (125 mL) fresh mint 1/2 cup (125 mL) fresh dill 1/2 tsp (2 mL) pepper Salt and pepper to taste 1 lemon, cut into wedges Place cucumbers, yogourt, sour cream, broth, and garlic clove in bowl of food processor or blender and process until smooth. Add herbs and pepper; pulse until incorporated into the soup. Taste and adjust salt and pepper to taste. Transfer to bowl and refrigerate for at least 2 hours or until completely chilled. Serve cold in chilled bowls. Garnish with a sprig of fresh dill and a wedge of lemon on the side. Serves 4. Each serving contains: 186 calories; 9 g protein; 10 g total fat (6 g sat. fat, 0 g trans fat); 15 g carbohydrates; 1 g fibre; 140 mg sodium source: " Cold Soups ", alive #357, July 2012

An elegant dessert full of flavour—and so simple to prepare. 4 cups (1 L) cleaned, hulled, and sliced fresh strawberries (reserve 4 large berries for garnish) 2 Tbsp (30 mL) dry white wine or champagne 1/4 cup (60 mL) organic powdered sugar* Juice of 1/2 lemon 2 cups (500 mL) no-fat plain or vanilla yogourt *If strawberries are sweet and ripe, the sugar may be decreased or left out. Place all ingredients in bowl of blender or food processor and process until smooth. Taste and adjust sweetness by adding a little more sugar as required, or an additional splash of lemon juice. Transfer to large bowl and chill in refrigerator for at least 2 hours or until ready to serve. Serve cold in chilled bowls or large chilled wine glasses. Garnish each serving with 1 sliced strawberry. Serves 4. Each serving contains: 171 calories; 8 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 34 g carbohydrates; 3 g fibre; 96 mg sodium source: " Cold Soups ", alive #357, July 2012

Lavender soothes while lemon uplifts in this easy-to-make infusion. 2 lemons, thinly sliced 1 cup (250 mL) fresh lavender 8 cups (2 L) water Place lemons and lavender in large pitcher or bowl. Add water. Chill in refrigerator for a minimum of 1 hour. Garnish with extra lemon slices, if desired. Serves 4. source: " Spa Water ", alive #357, July 2012

Two summer favourites, sweet watermelon and cool cucumber combine to create this tasty thirst-quencher. 1 cup (250 mL) seeded and cubed watermelon 1 English cucumber, thinly sliced 1/2 cup (125 mL) fresh peppermint leaves 8 cups (2 L) water Place watermelon cubes, cucumber slices, and mint leaves in large pitcher or bowl. Pour water over top. Chill in refrigerator for a minimum of 1 hour. Serves 4. source: " Spa Water ", alive #357, July 2012

Pineapple and ginger join forces to create this Asian cuisine-inspired flavour. 1 cup (250 mL) fresh pineapple pieces 1/4 cup (60 mL) thinly sliced ginger root 8 cups (2 L) water Lemon slices to garnish Place pineapple and ginger in large pitcher or bowl. Pour water over top. Chill for a minimum of 1 hour. Garnish each glass with a slice of lemon, if desired. Serves 4. source: " Spa Water ", alive #357, July 2012

A classic pairing, strawberry and kiwi give water a subtle sweet taste. 1 cup (250 mL) hulled and sliced strawberries 3 kiwis, peeled and thinly sliced 1/2 cup (125 mL) dried hibiscus flowers 2 cups (2 L) water Place berries and kiwi slices in large pitcher or bowl. Pour water over top. Add hibiscus. Chill in refrigerator for a minimum of 1 hour. Serves 4. source: " Spa Water ", alive #357, July 2012

Give your water the decadent flavour of a peach jubilee, without all the sugar and calories. 1 cup (250 mL) cherries 1 cup (250 mL) peeled and sliced peaches 1 vanilla bean 8 cups (2 L) water Use fork to poke several holes in cherries (this will help to release their juice into the water). Place peaches and cherries in large pitcher or bowl. Pour water over top. Cut end tips off vanilla bean. Slice lengthwise to open pod. Scrape paste out and stir it into infusion. Chill in refrigerator for a minimum of 1 hour before serving. Serves 4. source: " Spa Water ", alive #357, July 2012

Not exactly a spa water, but a nice treat nonetheless! A splash of heart-healthy red wine turns this fruity water infusion into an antioxidant-rich evening cocktail. 6 cups (1.5 L) mineral or sparkling water 2 cups (500 ml) dry red wine 1 lemon, sliced 1 lime, sliced 1 blood orange, sliced 1/2 cup (125 mL) hulled and sliced strawberries Pour water and red wine into large pitcher or bowl. Stir to combine. Add lemon, lime, orange, and strawberries. Chill in refrigerator for a minimum of 2 hours. For a nonalcoholic version, simply replace red wine with an additional 2 cups (500 ml) water. Serves 4. source: " Spa Water ", alive #357, July 2012

This recipe is like a dessert cocktail with a salad twist. Slowly sip, then enjoy the fizzy berry salad at the end. Refreshing! 2 cups (500 mL) strawberries (about 20 to 25 berries) 1 Tbsp (15 mL) palm sugar or brown sugar 1/2 tsp (2 mL) crushed anise seeds or fennel seeds 8 large basil leaves 8 large mint leaves 2 cups (500 mL) sparkling wine Hull berries, then cut into small pieces. Place in bowl and toss with sugar and anise or fennel. Let stand to macerate for 10 minutes. Stack basil leaves, then thinly slice on cutting board. Repeat with mint. Set aside. Spoon berries into 4 small wine glasses. Divide any liquid from bottom of berry bowl over top. Pour 1/2 cup (125 mL) sparkling wine into each glass. Top with “salad” of basil and mint. Serve immediately. Serves 4. Each serving contains: 118 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 15 g carbohydrates; 2 g fibre; 7 mg sodium source: " Fresh Summer Salads ", alive #357, July 2012

This is a “go-to” for a no-cook salad dinner. Buy cooked shrimp, crab, or smoked fish from your local fishmonger. And if you’ve never tried kale as a fresh salad green before, you’ll find a new leaf to love. Dressing 1/2 small shallot, minced 1/4 celery rib, minced 1 Tbsp (15 mL) lime juice 1 1/2 Tbsp (22 mL) rice vinegar 1/2 Tbsp (7 mL) low-sodium soy sauce 1/2 Tbsp (7 mL) honey or maple syrup 1/2 Tbsp (7 mL) grapeseed oil 1/2 Tbsp (7 mL) dark sesame oil 1 tsp (5 mL) miso paste 1/2 tsp (2 mL) grated fresh ginger Salad 2 bunches kale 1/2 tsp (2 mL) sea salt 1 lb (450 g) cooked shrimp, crab, or smoked fish, flaked 1 avocado, thinly sliced 1 carrot, julienned To make dressing, place all dressing ingredients in blender and whirl to purée. Pluck kale leaves from stems. Tear leaves into small pieces to make about 8 cups. Place in large bowl and sprinkle with salt and 2 Tbsp (30 mL) dressing. Let stand 5 minutes, then using your hands gently massage kale to work in salt and dressing. This enhances flavour and makes the texture softer and the colour brighter too. Add seafood, avocado, and carrot. Drizzle with remaining dressing. Serves 6. Each serving contains: 203 calories; 19 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 5 g fibre; 486 mg sodium source: " Fresh Summer Salads ", alive #357, July 2012