Food

If you’re in need of an appetizer for the impending Easter holiday that offers some wow factor, try these pretty in pink devilled eggs. The vinegary snap of old-fashioned yellow ballpark mustard—whose vibrant yellow hue is actually due to the addition of the spice turmeric—is ideal for the filling of devilled eggs as well as for a range of dips. Whenever possible, use organic ingredients. 2 medium beets, peeled and quartered 6 large free-range eggs 3/4 cup (180 mL) cider vinegar 1 Tbsp (15 mL) whole black peppercorns 1/3 cup (80 mL) reduced-fat sour cream 1 Tbsp (15 mL) chopped chives 1 Tbsp (15 mL) yellow mustard or creamy Dijon 1 tsp (5 mL) curry powder 1/2 tsp (2 mL) paprika 1/4 tsp (1 mL) black pepper 1/4 tsp (1 mL) sea salt Pickled jalapeno, for garnish (optional) Fill medium saucepan half full with water; add beets and bring to boil. Reduce heat and simmer until beets are softened, about 40 minutes. Meanwhile, place eggs in separate saucepan and fill with enough cold water to cover them by at least 1 in (2.5 cm). Bring to a boil and cook for 1 minute. Remove pan from heat, cover, and let sit for 15 minutes. Drain, crack the shells gently (this will help with peeling), and place eggs in bowl of cold water for a few minutes to cool, then peel shells. In large wide-mouthed jar or other large glass container, combine the beets, 1 1/2 cups (350 mL) of red cooking water, peeled cooked eggs, vinegar, and peppercorns. Let the mixture sit at least overnight. The longer the eggs soak the more they will pickle and deepen in colour. Slice each egg in half. Scoop out yolks and place in medium bowl. Using back of fork, mash yolks. Add sour cream, chives, mustard, curry powder, paprika, pepper, and salt; stir until smooth. To fill eggs, either spoon yolk mixture into cavities or use piping bag for a fancier presentation. Serve with pickled beets and garnished with pickled jalapeno, additional chives, and/or a sprinkle of paprika. Refrigerate until ready to serve. Serves 6. Each serving contains: 110 calories; 8 g protein; 7 g total fat (3 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 130 mg sodium from "Cooking with Mustard", alive #365, March 2013

This silky sweet side dish is sure to make tasters coo with delight. Mustard is the unexpected flavour booster offering a tempered kick.

Here’s a meal worthy of a fine dining establishment. Grainy mustard is a whole seed-laced version of the condiment and is also often labelled “Dijon.” It comes in a range of heat levels from mild to nose-clearing. It adds texture and verve to mashed and puréed vegetables. Removing as much moisture as possible from scallops is the key to achieving a good sear.

Chipotle peppers are smoked, dried red jalapenos. In cans they are packed with a tomato sauce called adobo and make a wonderful smoky addition to salsas, chilis, soups, and pasta sauces. Most supermarkets now carry chipotle peppers in adobo sauce. If you really want to bring the heat, up the amount of chipotle used in the tomato jam by 1 tsp (5 mL). A little goes a long way, so freeze extras for future use.

Jalapeno’s signature bite only serves to elevate these wholesome gluten-free cornbread muffins. If you don’t have buttermilk on hand, you can add 1 Tbsp (15 mL) fresh lemon juice to a 1 cup (250 mL) measuring cup. Top lemon juice with milk, stir, and let sit for 2 minutes.

Here is a nutritional upgrade of the iconic soup that offers a fiery Asian twist. The searing serrano chili pepper is a smaller and more potent version of the jalapeno. If you want your soup to pack more of a punch, include more serrano seeds.

Ancho chili peppers are the dried version of the poblano chili and have a smoky-sweet flavour that is well suited for glazes. They are available at Latin markets, specialty foods stores, and some supermarkets.

The now ubiquitous and addictive Thai Sriracha sauce is smoking hot in culinary circles, so to speak. It’s surprisingly easy to craft your own fresher tasting chili-garlic sauce at home. Using smaller red chilies such as bird’s eye will produce a hotter sauce.

This rich and spicy dessert soup is sure to help you break out of the winter doldrums. Originating in Asia, the tiny bird’s eye chili pepper (also called Thai chili) packs a serious punch, so make sure to use only one. You can also try using serrano chili pepper for the recipe.

Although cactus leaves are picked while young and tender, they still contain spines and eyes, which must be removed thoroughly before the leaves are ingested. A vegetable peeler and a sharp paring knife are the best tools to accomplish this task. The flavour of the leaves—similar to asparagus or a tart green bean—makes them a winning addition to soups, stews, and stir-fries.

Freekeh is prepared similarly to rice and other grains. It is available in both cracked and whole forms. Cracked freekeh takes approximately 20 to 25 minutes to cook, while the whole grain takes 40 to 45 minutes. You can use freekeh just as you would any healthy whole grain. Its unique nutty flavour imparts an exotic cachet to even the most banal of recipes! The following recipe can be prepared as a side dish or stuffed inside peppers or squash for a vegan entree.

This elegant fish and tuber combo is a healthy alternative to fish and chips—and it’s surprisingly easy to prepare. Although sunchokes are crispy and delicious eaten raw, roasting them, as in the following recipe, really brings out their innate, nutty sweetness.

Sacha inchi seeds can lend interesting texture and taste to all kinds of baked goods. These gooey bite-sized brownies with a crunch are a perfect example. Because they are relatively low in fat and calories, they are one sweet treat you can indulge in with near impunity!

Much like its cousins salmon and trout, this northern swimmer is a good source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two superstar omega-3 fats that may reduce the risk for heart failure and depression.

More flavourful than tilapia, catfish provides a range of vital nutrients including thiamine, selenium, phosphorus, and vitamin B12. The body requires vitamin B12 for proper nervous system functioning as well as red blood cell and DNA formation.

This refreshing salad is an ideal way to showcase the delicate and sweet flavour of scallops. Scallops are also a good source of the vital minerals magnesium and selenium.

This stir-fry dish comes together quickly and is a crowd pleaser. Make sure to have plenty of extra napkins on hand. You can ask your fishmonger to quarter cleaned, cooked crab for you.

These mussels are a great way to start a meal. Mussels are also a surprisingly good source of vitamin C.

Bring some island flavour to your table with this recipe. The fruit salsa helps to quell the spicy shrimp and also provides a good hit of vitamin C.

If you find yourself a bit squeamish at the thought of slurping back oysters, this sandwich is the perfect way to reap the benefits of these bivalves. Oyster meat is a very rich source of zinc, which is an important mineral needed to maintain good immune function. 3/4 cup (180 mL) organic yellow cornmeal 1/4 tsp (1 mL) smoked paprika 1/2 tsp (2 mL) dried basil Freshly ground black pepper, to taste 2 large free-range egg whites 12 oysters, shucked Extra-virgin olive oil, in an oil sprayer 1/2 cup (125 mL) shredded iceberg lettuce 1/2 cup (125 mL) shredded red cabbage 1/4 cup (60 mL) grated carrot 4 soft whole wheat buns, cut in half Zesty Yogourt Sauce (recipe follows) Preheat oven to 400 F (200 C). Place cornmeal on rimmed baking sheet and bake, stirring several times, until just starting to turn golden, about 10 minutes. Cool on sheet pan to room temperature. Transfer to bowl and stir in paprika, basil, and pepper. In another bowl, whip egg whites until frothy but still loose. One at a time, dip shucked oysters into egg whites, allowing excess to drip off. Dredge in cornmeal mixture and place on parchment-lined baking sheet that has been generously sprayed with olive oil. Repeat with remaining oysters. Spray oysters with oil and bake, turning after 6 minutes and spraying again with oil, until coating is golden brown, 12 to 14 minutes total. Meanwhile, toss together lettuce, cabbage, and carrot until well combined. Toast cut side of buns in dry frying pan over medium heat. To serve, spread both sides of each bun with Zesty Yogourt Sauce. Top each bottom bun with lettuce mixture and baked oysters, and sandwich with top bun. Enjoy sandwich immediately. Serves 4. Each sandwich (including yogourt sauce) contains: 374 calories; 26 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 48 g carbohydrates (5 g sugars, 5 g fibre); 507 mg sodium Zesty Yogourt Sauce This creamy sauce is delicious paired not only with fish and shellfish but also with poached or roasted chicken. 1/2 cup (125 mL) low-fat Greek yogourt 2 Tbsp (30 mL) chopped dill pickle 1 Tbsp (15 mL) capers, rinsed and chopped 1 green onion, trimmed and finely sliced 1/4 tsp (1 mL) finely grated lemon zest 2 Tbsp (30 mL) grainy mustard 1 Tbsp (15 mL) chopped fresh parsley Your favourite hot sauce, to taste (optional) Stir together all ingredients in bowl until well combined. Transfer to airtight container and refrigerate until ready to use. Makes about 3/4 cup (180 mL). Each serving contains: 22 calories; 2 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates (1 g sugars, 0 g fibre); 186 mg sodium source: "Shellfish", alive #364, February 2013

Add some spice to your post-workout smoothie with freshly brewed chai tea. Instead of brewing one cup of tea at a time, make a whole pitcher with half a dozen tea bags and store in the fridge for use throughout the week.

Ginger adds a spicy flair to this classic Spanish beverage. Of course, there’s no rum in this version, but don’t let that stop you from adding some on a Saturday night.

Blend this one for breakfast for a super-charged vitamin boost. Just one serving contains 10 g of cholesterol-lowering dietary fibre, over-the-top levels of vitamins A, C, K, and B complex, as well as potassium, magnesium, and copper.

Although this ice cream-like drink tastes indulgent, it’s actually loaded with good-for-you nutrients: heart-healthy monounsaturated fats in the avocado and antioxidant-rich polyphenols in the cocoa nibs.