Food

Carpaccio usually refers to thinly sliced beef, but here the beef is replaced by a bounty of shaved vegetables. The flavour really depends on the freshness of the veggies, so if you’re not growing your own, be sure to shop local and choose organic. Infused Oil 1/2 cup (125 mL) extra-virgin olive oil 4 thick ginger slices, julienned 3 basil leaves, coarsely torn Pinch of sea salt Salad 3 button or crimini mushrooms 3 radishes 1 carrot 1 small zucchini, green or yellow 1/2 fennel bulb (optional) 1/4 English cucumber Pinches of sea salt and ground black pepper 1 lemon or lime Pea shoots or watercress for garnish (optional) To make infused oil, heat oil and ginger in small saucepan until warm and ginger starts to sizzle. Remove from heat. Let cool slightly, then carefully add basil and salt. Let steep at room temperature to let flavours blend for at least 1 hour. If you have more time, refrigerate overnight. Strain and discard solids. Using Y-peeler or mandoline, carefully shave vegetables into thin pieces and ribbons. Arrange on platter and sprinkle with salt and pepper. Squeeze juice from lemon or lime over top, then drizzle with half the infused oil. Garnish with pea shoots or watercress (if using). Serves 4 as a refreshing appetizer. Each serving contains: 150 calories; 2 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 57 mg sodium source: " Fresh Summer Salads ", alive #357, July 2012

This side salad only needs a light dressing to let the sweet melon and earthy herbs shine through. It also makes an excellent accompaniment to grilled chicken or fish. Dressing 1/4 cup (60 mL) cider or tarragon vinegar 1 Tbsp (15 mL) maple syrup or honey 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) cayenne pepper 3 Tbsp (45 mL) extra-virgin olive oil Salad 2 cups (500 mL) diced watermelon 16 cherry tomatoes, cut in half (or quarters, if large) 3 Tbsp (45 mL) each of coarsely chopped cilantro, mint, and parsley 1 cup (250 mL) julienned iceberg lettuce 1/4 red onion, thinly sliced To make dressing, whisk vinegar with syrup or honey, salt, and cayenne. Whisk in oil until emulsified. Recipe makes a generous 1/4 cup (60 mL) dressing. Place all salad ingredients together in bowl. Drizzle with dressing, then toss to mix. Let stand 5 minutes to let flavours blend, then arrange on platter or in shallow bowl. Serves 6 as a side dish. Each serving contains: 101 calories; 1 g protein; 7 total fat (1 g sat. fat, 0 g trans fat); 10 g carbohydrates; 1 g fibre; 105 mg sodium source: " Fresh Summer Salads ", alive #357, July 2012

Quinoa boosts the protein factor here, plus it adds a pleasant texture to the peppery arugula. This is the ideal salad to throw leftover grilled goodies into (such as fish or extra veggies). Anything goes! Double the dressing to have some extra—it’s an all-purpose one that’s good for salads as well as spooning over grilled fish or chicken. Dressing 1/2 small garlic clove, minced 1/8 tsp (0.5 mL) sea salt 1/2 Tbsp (7 mL) fresh lemon juice 1/2 Tbsp (7 mL) cider or natural white wine vinegar 1/2 tsp (2 mL) grainy or regular Dijon mustard 1/3 cup (80 mL) extra-virgin olive oil Freshly ground black pepper to taste Salad 3 bell peppers, coarsely chopped 1 red onion, cut into wedges Extra-virgin olive oil for grilling (about 1 tsp/5 mL) 1 cup (250 mL) cooked quinoa 1 Tbsp (15 mL) crumbled goat cheese or feta (optional) 8 cups (2 L) arugula To make dressing, sprinkle garlic with salt on cutting board. Using flat side of chef’s knife, grind salt into garlic to make a paste. Scoop into small bowl. Whisk in lemon juice, vinegar, and mustard. Gradually whisk in oil until emulsified. Taste and season with pepper. Recipe makes approximately 1/3 cup (80 mL). Preheat barbecue to medium-high. Lightly toss peppers and onion with oil in separate bowl, then grill, turning over occasionally, until lightly charred, about 6 to 8 minutes. Place grilled peppers and onions in salad bowl and add quinoa. Toss with dressing and cheese (if using). Let cool slightly, about 2 to 3 minutes. Add arugula, and toss to mix. Serves 4 as a dinner salad or 8 as a side salad. Each dinner size serving contains: 286 calories; 5 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 21 g carbohydrates; 4 g fibre; 240 mg sodium source: " Fresh Summer Salads ", alive #357, July 2012

What a perfect cookie for coffee drinkers! Juice and grated zest of 1 medium orange 3/4 cup (175 mL) dried apricots 1 1/2 cups (375 mL) whole wheat flour 1/2 cup (125 mL) sugar 1/2 tsp (2 mL) baking powder 1/2 tsp (2 mL) ground cinnamon 1/2 tsp (2 mL) ground cardamom 1/4 tsp (1 mL) baking soda 1/4 tsp (1 mL) ground nutmeg 1 egg 1 egg white 1/2 cup (125 mL) lightly toasted organic almonds, chopped Preheat oven to 325°F (160°C). In small saucepan, heat orange juice with apricots just until hot. Remove from heat; let stand for 20 minutes or until softened. Drain and reserve orange juice. Coarsely chop apricots. In large bowl, sift together flour, sugar, baking powder, cinnamon, cardamom, baking soda, and nutmeg. Make well in centre. In separate bowl, whisk together egg, egg white, orange zest, and 1 Tbsp (15 mL) of the reserved orange juice. Gently stir into dry mixture until combined, adding more juice if necessary to make dough moist. Stir in almonds and apricots. Transfer dough to parchment paper-lined baking sheet. With lightly floured hands, press into 16-in-by-2-in log (40-cm-by-5-cm). Bake 25 minutes; then remove to rack and let cool 10 minutes. Reduce oven to 300°F (150°C). Cut log diagonally into 1/2-in (1.25-cm) thick slices. Place on baking sheet, leaving space between each slice. Bake until light brown and crunchy, about 20 minutes. Let cool thoroughly on rack. (Biscotti can be stored in airtight container for up to 1 week.) Makes 24 biscotti. From: New Vegetarian Basics by Nettie Cronish (Random House, 1999) source: " Is There a Cookie in the House? ", alive #279, January 2006

1/4 cup (60 mL) plain, whole almonds 2 cloves garlic 2 cups (500 mL) fresh arugula leaves, trim stems (use small, young leaves—they are less pungent and bitter) 1/2 (125 mL) extra-virgin olive oil 1/4 tsp sea salt 1/3 cup (80 mL) grated Parmagiano Reggiano cheese (optional) Add almonds and garlic to food processor and mix until well combined. Add arugula leaves and salt, pulse briefly. Slowly add olive oil and mix undil texture is creamy. If mixture is too thick, add a bit more oil. Add cheese if desired. Refrigerate in tightly sealed container—will keep for several days. Pesto may be frozen (without cheese). Add the cheese after the pesto is thawed. source: " Diet and Arthritis ", alive #288, October 2006

Also called Omelette Soufflé, this is a mostly forgotten dish, halfway between an omelette and a soufflé. It can be served sweet or savoury depending on the garnish you use—either fresh fruit and jam or a savoury sauce. 4 large free-range eggs, yolks and whites separated 1/2 tsp (2 ml) freshly grated lemon zest 3 tsp (15 ml) unsalted butter Preheat oven to 190 C. Using electric mixer, stand mixer or whisk, beat egg whites until stiff peaks form. Beat egg yolks until light yellow and thickened. Stir in lemon zest; fold in beaten egg whites. Heat  8 or 9  in (20 or 23 cm) ovenproof pan over medium heat; add butter. Pour in eggs and cook for 1 minute. Place in oven and bake for about 10 minutes or until omelette is puffed and golden. Remove from oven and carefully slide onto serving plate. Cut into 4 wedges and garnish with desired toppings. Serve immediately. Serves 4. Each serving contains: 808 kilojoules; 13 g protein; 16 g total fat (7 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 141 mg salt source: " Eggs ", alive Australia, Winter 2012

This low-fat version of a favourite is so full of flavour the omitted ingredients will never be missed! Pie crust This is my mother’s recipe. It is low in saturated fat and can be used for sweet or savoury pies. 2 cups (500 ml) all-purpose flour, sifted 1/4 tsp (1 ml) salt 2/3 cup (160 ml) grapeseed oil 1/3 cup (80 ml) ice cold water Stir flour and salt in large bowl. In separate bowl mix oil and water with fork until thick and creamy. Pour immediately all at once into flour mixture. Mix lightly with fork and then with hands—dough will be wet. Form into ball, cut in half, flatten into disk and roll. To roll, wipe counter with clean wet cloth, place 1 large square of wax paper over it, add dough and cover with another square of paper. This will make dough easy to handle, and no extra flour is required. To place dough on pie plate, just lift it using bottom piece of wax paper. Yield: 2 - 9 in (23 cm) crusts Quiche filling 10 oz (283 g) frozen spinach 1 tsp (5 ml) extra-virgin olive oil |1/2 cup (125 ml) onions, diced 2 garlic cloves, minced 3 tsp (15 ml) freshly squeezed lemon juice 3 large free-range eggs 1 cup (250 ml) 2% milk Salt and pepper to taste Pinch of ground nutmeg 4 oz (110 g) feta cheese, crumbled 9 black olives, pitted and halved lengthwise Preheat oven to 230 C. Make pastry ( see above ) and use it to line a 9 in (23 cm) pie or tart pan. (Patry recipe makes two crusts; double the filling if you want to make two quiches.) Thaw spinach, place in clean dish towel, squeeze until all liquid is removed and chop coarsely. In large sauté pan heat oil over medium heat and sauté onions until translucent, about 4 minutes. Add garlic and cook for 1 minute. Add spinach and lemon juice and cook for 2 minutes. Whisk eggs and milk and season with salt, pepper and nutmeg. Add cheese and spinach mixture. Pour into pan and garnish with olives. Bake for 15 minutes, then lower heat to 180 C and bake for 10 to 15 minutes, until crust is golden and knife inserted in centre of quiche comes out clean. Serves 6. Each serving contains: 1700 kilojoules; 13 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 39 g carbohydrates; 3 g fibre; 380 mg salt source: " Eggs ", alive Australia, Winter 2012

This is a quick, easy and foolproof way to create a nourishing breakfast or light lunch. It can be taken to work or school and is also a good snack at any time. 3 tsp (15 ml) extra-virgin olive oil 1/2 cup (125 ml) onions, diced 1 1/2 cups (350 ml) mixed diced vegetables such as mushrooms, zucchinis, capsicum, eggplant, broccoli, cauliflower and tomatoes 6 large free-range eggs 1/2 cup (125 ml) cheddar cheese, grated Salt and pepper to taste Preheat oven to 180 C. To prevent sticking, line muffin pan holes with patty cups or a slice of bread. Heat pan over medium-high heat and add oil. Add onions and cook until just starting to brown, about 5 to 6 minutes. Add vegetables and cook for a few minutes, until tender. Remove from heat and let cool to room temperature. Whisk eggs in mixing bowl until frothy, stir in cooked vegetables and cheese, season to taste with salt and pepper and pour into muffin holes. Bake for 20 to 25 minutes until omelette is cooked and slightly golden on top. Serve on its own or with a piece of toast and a turkey breakfast sausage … or pack it up to go! Serves 6. Each serving contains: 590 kilojoules; 9 g protein; 10 g total fat (4 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 147 mg salt source: " Eggs ", alive Australia, Winter 2012

Shepherd’s pie has two names: traditionally called cottage pie, it was made with beef, while shepherd’s pie was made with lamb. These English/Irish dishes were made with leftover roasted meat, chopped finely, and whatever mashed potatoes and cooked vegetables were left over from Sunday night dinner. To put a healthier spin on this dish, I substituted extra-lean chicken mince for the lamb or beef and sweet potatoes for regular white potatoes. Whichever way you make it, this dinner is economical and easy to make, especially if you are using leftover cooked vegetables. Serve with a tossed green salad. 3 sweet potatoes to equal 2 1/2 cups (625 ml) cooked, mashed sweet potatoes 3 tsp (15 ml) butter (optional) 3 tsp (15 ml) extra-virgin olive oil 1 medium onion, diced 450 g (1 lb) extra-lean free-range chicken mince 4 garlic cloves, minced 3 tsp (15 ml) fresh rosemary, minced 1 tsp (5 ml) cracked black pepper 1/4 cup (60 ml) low-salt tomato sauce 3 tsp (15 ml) Worcestershire sauce 2 cups (500 ml) leftover cooked vegetables or thawed frozen vegetables of your choice Peel and boil sweet potatoes in water in covered pot. When cooked, cool, then mash. Add butter if using and mash lightly. Set aside. If using leftover sweet potatoes, simply mash and set aside. Preheat oven to 190 C. Lightly oil 9 x 9 x 2 in/23 x 23 x 5 cm (2.5 L) baking dish. Set aside. Heat large frying pan over medium heat; add oil and onion, and sauté until onion is soft, approximately 3 to 5 minutes. Add minced chicken, breaking up meat as you cook it. Continue cooking until meat is no longer pink; pour off any excess fat. Add garlic, rosemary and pepper and sauté for 2 minutes. Add tomato sauce and Worcestershire sauce and stir until well combined. Add vegetables and stir in well. Pour into prepared pan. Evenly spoon mashed sweet potatoes over top. Bake for 30 minutes or until mixture is heated through. Makes 6 servings. Each serving contains: 1000 kilojoules; 15 g protein; 10.5 g total fat (6 g sat. fat, 0 g trans fat); 23 g carbohydrates; 4 g fibre; 148 mg salt. source: " Homemade and Man-Made ", from alive Australia Winter 2012

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. 4 small wholegrain soft tortillas (8 in/20 cm in diameter) 1 - 17 oz (435 g) can low-fat, low-sodium refried beans 1 cup (250 ml) fresh deli salsa, mild, medium or hot 1 1/2 cups (350 ml) Colby or cheddar cheese, preferably low fat, grated 1 cup (250 ml) sliced, roasted red capsicums Preheat oven to 180 C. Line an 8 x 8 x 2 in/20 x 20 x 5 cm (1.2 L) round casserole dish with wet parchment paper. Crumple parchment paper under running water, squeeze out excess and shape into pan so pan is fully lined. If you don’t have an 8 in/20 cm (1.2 L) round pan, use a square one. No parchment paper? Then lightly oil the pan. Evenly spread one-quarter can of refried beans onto 1 tortilla. Place in pan. Drizzle with 1/4 cup (60 ml) salsa. Sprinkle with a heaped 1/4 cup (60 ml) grated cheese; evenly sprinkle with 1/4 cup (60 ml) roasted red capsicums. Repeat 3 more times, lightly pressing down on each layer as you assemble the lasagna. Bake for 45 to 50 minutes or until bubbling and hot right through to the centre. Let sit for 10 minutes before slicing to make it easier to cut. Using a serrated knife, cut into 6 equal portions and serve. Makes 6 servings. Each serving contains: 985 kilojoules; 17 g protein; 8 g total fat (3 g sat. fat, 0 g trans fat); 26 g carbohydrates; 6 g fibre, 712 mg salt TIP: Salsa is flavourful and adds zip to this dish, but most bottled brands are high in salt. Look for fresh salsa in the deli, which tends to be lower in salt, or make your own without adding any salt. ? Did you know? To thaw frozen vegetables, place them in a colander and run hot water over them until they thaw. Drain well and then add them to the recipe. source: " Homemade and Man-Made ", from alive Australia Winter 2012

Potatoes 2 lb (1 kg) sweet potatoes, peeled and cubed 1 1/2 Tbsp (30 ml) butter 1 1/2 Tbsp (30 ml) pure maple syrup 1 tsp (5 ml) cumin 1 tsp (5 ml) ground ginger Salt and pepper, to taste Mushrooms 3 tsp (15 ml) butter 4 cups (1 L) white button mushrooms, sliced 1/3 cup (80 ml) dry red wine Salmon Patties 2 - 5.6 oz (160 g) tins wild salmon 1/2 cup (125 ml) rolled oats 1 large egg 1/2 red capsicum, finely diced 1 shallot, finely diced 2 tsp (10 ml) curry powder Juice of 1/2 lemon Ground black pepper, to taste 3 tsp (15 ml) extra-virgin olive oil Potatoes: On stovetop steam sweet potatoes until very tender. In large bowl mash potatoes with fork or potato masher along with butter, maple syrup, cumin, ginger, salt and pepper. Mushrooms: Melt butter in pan over medium heat; add sliced mushrooms and sauté for 5 minutes, stirring regularly. Stir in red wine and cook for another 10 minutes or until most of the wine has evaporated. Season with salt, if desired. Salmon Patties: In large bowl flake tinned salmon with a fork. Mix in oats, egg, capsicum, shallot, curry powder, lemon juice and black pepper. Form into 4 equal-sized patties. Heat olive oil over medium heat in pan and cook salmon patties for 3 minutes or until lightly browned. Flip carefully to avoid breaking patties apart and cook for an additional 3 minutes. Serve patties with mashed sweet potatoes and top with mushrooms. Serves 4. Each serving contains: 2324 kilojoules; 28 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 64 g carbohydrates; 9 g fibre; 437 mg salt source: " 8 Sniffle-Busting Foods ", alive Australia, Winter 2012

1 medium apple, chopped 1 1/2 tsp (7 ml) matcha powder 1/2 cup (125 ml) plain yoghurt 1/4 cup (60 ml) almonds, about 20 1 medium banana, preferably frozen 1/4 cup (60 ml) wheatgerm Combine apple and 1 cup (250 ml) water in blender and purée until smooth. Add matcha powder, yoghurt, almonds, banana and wheatgerm to blender and process until smooth. Serves 2. Each serving contains: 1038 kilojoules; 10 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 7 g fibre; 46 mg salt source: " 8 Sniffle-Busting Foods ", alive Australia, Winter 2012

A creamy, smooth silken tofu dessert with a tropical flair, this sherbet is almost as easy to make as it is to eat. An inexpensive manual ice cream maker does an excellent job on this and other homemade frozen delights. 12 oz (350 g) firm silken tofu 2 1/2 cups (625 mL) organic Jamaican-style ginger beer (not ginger ale) 1 cup (250 mL) organic unbleached granulated sugar 2 Tbsp (30 mL) rum, natural rum extract, or rum-flavoured coffee syrup Process all ingredients together in blender until very smooth. Refrigerate until quite cold, then freeze according to ice cream maker directions. Pack into quart container and freeze for several hours before serving. If sherbet is very hard, let sit at room temperature for 15 minutes or so, until soft enough to scoop out easily. Makes about 4 cups (1 L). Serves 8. Each serving contains: 151 calories; 3 g protein; 0.8 g total fat (0.05 g sat. fat, 0 g trans fat); 33 g carbohydrates; 0 g fibre; 44 mg sodium source: " Versatile Tofu ", alive #356, June 2012

Firm tofu shines in this light, colourful vegetable dish, redolent of antioxidant-rich spices, to serve over steamed brown basmati rice. This dish demonstrates once again how tofu absorbs flavour. To cut down on fat and calories, the tofu pieces are broiled rather than pan-fried. Masala Paste 1/2 Tbsp (7 mL) extra-virgin olive oil 1/2 tsp (2 mL) ground coriander 1/4 tsp (1 mL) ground cumin 1/4 tsp (1 mL) cayenne pepper (or more, if you like it hot) 1/4 tsp (1 mL) salt 1/2 cup (125 mL) thick, unflavoured soy yogourt 1 Tbsp (15 mL) lemon juice 1 in (2.5 cm) piece fresh ginger, grated 1 large garlic clove, crushed Freshly ground black pepper to taste 1/4 tsp (1 mL) turmeric 2 tsp (10 mL) beet powder or paprika (optional, for colour) 12 oz (350 g) firm or extra-firm tofu, cut into 1/4 in (0.5 cm) thick slices, patted dry Spice Mixture for Vegetables 2 tsp (10 mL) ground coriander 1 tsp (5 mL) ground cumin 1 tsp (5 mL) garam masala 1 tsp (5 mL) salt 1/2 tsp (2 mL) turmeric 1/4 tsp (1 mL) cinnamon 1 pinch ground cloves 2 Tbsp (30 mL) extra-virgin olive oil 1 medium onion, minced* 1 large yellow or orange bell pepper, seeded and thinly sliced 1 cup (250 mL) tomatoes, diced 1 tsp (5 mL) organic unbleached granulated sugar *For best results, mince onion finely in food processor. To make Masala Paste heat olive oil in small heavy skillet (such as cast iron) over medium-high heat. Add coriander, cumin, cayenne, and salt. Stir constantly until spices smell fragrant; immediately remove pan from heat. Set aside. In small bowl, mix together soy yogourt, lemon juice, ginger, garlic, pepper, turmeric, and beet powder or paprika, if using. Stir in masala paste; clean out skillet. Spread mixture in 13 x 9 x 2 in (33 x 23 x 5 cm) non-aluminum baking pan and place tofu slices in mixture. Turn over slices to coat both sides (you may need to spread some mixture on top of the tofu). Cover and refrigerate 30 minutes to several hours. To make Spice Mixture for Vegetables, when tofu is ready to cook, heat cleaned small skillet over medium-high heat. Add coriander, cumin, garam masala, salt, turmeric, cinnamon, and cloves. Stir constantly until spices are fragrant. Remove immediately from heat and set aside. Set oven to broil. Spread 1 Tbsp (15 mL) olive oil evenly over a 15 x 10 x 1 in (38 x 26 x 3 cm) baking sheet. Place coated tofu slices in one layer, close together, on baking sheet and spread any extra masala paste over tofu. Place sheet under broiler 4 to 6 in (10 to 15 cm) from heat source. Broil until top of tofu starts to brown and char a bit around the edges. Keep an eye on it! Turn over tofu slices and repeat with second side. Remove from oven and cover pan to keep warm. Heat remaining 1 Tbsp (15 mL) olive oil in large, heavy skillet over high heat. Add onion and stir-fry until golden and softened, adding a squirt of water as needed to keep from sticking. Add peppers and stir-fry until limp. Add tomatoes and their juice and sugar; stir briefly just to heat and soften vegetables. Add Spice Mixture for Vegetables and stir well. Distribute browned tofu over 4 servings of steamed brown basmati rice and top evenly with the spicy vegetable mixture. Serves 4. Each serving contains: 194 calories; 10 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 16 g carbohydrates; 3 g fibre; 450 mg sodium source: " Versatile Tofu ", alive #356, June 2012

A quick marinade readies the firm tofu cubes for a quick turn on the grill with an irresistible Korean-style glaze. Serve alone as an appetizer or as a meal on a bed of steamed brown rice or quinoa. You will need 9 bamboo skewers for this recipe. Soak them in water for 15 minutes before use. Marinade 1 cup (250 mL) hot water 1 Tbsp (15 mL) low-sodium soy sauce |1/2 Tbsp (7 mL) low-sodium vegan chicken bouillon paste or powder 1/2 tsp (2 mL) dried rubbed sage 1/4 tsp (1 mL) dried thyme 1 small garlic clove, crushed 12 oz (350 g) firm or extra-firm tofu Korean Barbecue Sauce 2 Tbsp (30 mL) low-sodium soy sauce 2 Tbsp (30 mL) Korean fermented hot red pepper paste ( gochujang ) 2 Tbsp (30 mL) agave nectar 2 tsp (10 mL) dark sesame oil 1 tsp (5 mL) unseasoned rice vinegar 1/2 tsp (2 mL) natural liquid smoke 1 small garlic clove, crushed 1/2 Tbsp (7 mL) toasted sesame seeds Kebabs 1 medium onion 1 large green pepper 9 small button mushrooms To make tofu marinade mix together water, soy sauce, bouillon paste or powder, sage, thyme, and garlic in 1 qt (950 mL) saucepan. Bring mixture to a boil. Cut tofu in 36 - 1/2 in (1.25 cm) cubes. Add cubed tofu to marinade and lower heat to simmer. Simmer tofu for about 5 minutes. Pour tofu and marinade together into shallow 1 qt (950 mL) heatproof baking dish or storage container. The liquid should cover the tofu. If not, stir or shake it a few times while it is cooling. Cover and refrigerate until cooking time. Prepare vegetables for kebabs and make barbecue sauce while tofu marinates. Cut onion from end to end into 8 wedges; separate layers. Seed green pepper and cut into 1 in (2.5 cm) squares. Leave mushrooms whole. To make Korean Barbecue Sauce, in small bowl mix together soy sauce with Korean red pepper paste, agave nectar, sesame oil, vinegar, liquid smoke, garlic, and sesame seeds. When ready to cook, remove tofu cubes from marinade with slotted spoon and drain well. In shallow pan, mix tofu cubes with Korean barbecue sauce to coat all sides. To make kebabs, thread tofu cubes on skewers, alternating them with green peppers, onion wedges, and mushrooms. Place kebabs back in pan with barbecue sauce while threading remaining skewers. Unless grilling on a barbecue or indoor grill, set oven to broil. Place kebabs in a row on baking sheet. Brush tops of kebabs with barbecue sauce. Place baking sheet 4 to 6 in (10 to 15 cm) under heat source of broiler. Broil until top of tofu starts to brown and char a bit around the edges. Keep an eye on them! Turn over kebabs; brush with more barbecue sauce and repeat, broiling second side. When kebabs are broiled or grilled to your liking, serve alone as an appetizer or nestle two skewers over a small portion of steamed rice or quinoa, drizzle with remaining barbecue sauce, and serve immediately. Makes 9 skewers. Each skewer contains: 79 calories; 6 g protein; 4 g total fat (0.5 g sat. fat, 0 g trans fat); 7 g carbohydrates; 1 g fibre; 331 mg sodium source: " Versatile Tofu ", alive #356, June 2012

This easy and nutritious wrap showcases smoked tofu, along with a spicy silken tofu spread, in an explosion of flavours that will light up your lunchtime. 1/4 cup (60 mL) reduced-fat vegan mayonnaise 4 oz (115 g) extra-firm light silken tofu 1/2 small garlic clove, crushed 1/8 to 1/4 tsp (0.5 to 1 mL) chipotle chili powder 4 large whole wheat or sprouted wheat tortilla wraps 1/4 to 1/2 cup (60 to 125 mL) fruit chutney (optional) 3 cups (750 mL) baby salad greens 8 oz (225 g) smoked tofu, thinly sliced and cut into slivers 2 cups (500 mL) fresh cantaloupe, peach, nectarine, or mango, thinly sliced To make Chipotle Cream purée mayonnaise, tofu, garlic, and chipotle powder until very smooth in blender or with stick/immersion blender. Refrigerate in covered jar until ready to use. When ready to fill wraps, toast each tortilla on one side only in heavy, dry skillet over high heat for a few seconds, just to soften. Remove immediately and toast next tortilla. It takes only a couple of minutes to toast all 4 tortillas. Spread the untoasted side of each tortilla, almost to edges, with about 3 Tbsp (45 mL) chipotle cream. If using optional chutney, also spread with 1 to 2 Tbsp (15 to 30 mL). Evenly divide salad greens, slivered smoked tofu, and fruit slices evenly between 4 tortillas, piling them down centre of wrap, leaving about 2 in (5 cm) uncovered on end closest to you. Fold up that end and fold over sides firmly to make a roll that is closed on the bottom and open on top. Cut roll in half diagonally. You’ll need plenty of napkins! Serves 4. Each serving contains: 281 calories; 13 g protein; 10 g total fat (0.5 g sat. fat, 0 g trans fat); 36 g carbohydrates; 3 g fibre; 527 mg sodium source: " Versatile Tofu ", alive #356, June 2012

For lovers of all things smoked, this spread is heavenly on crisp raw veggies, crusty bread, or whole grain crackers. To turn it into a dip, simply stir in commercial tofu sour cream to taste. 8 oz (225 g) light extra-firm silken tofu 4 oz (115 g) smoked tofu, diced into small cubes 2 Tbsp (30 mL) miso 2 Tbsp (30 mL) tahini 1 Tbsp (15 mL) nutritional yeast flakes 1 Tbsp (15 mL) lemon juice 1 garlic clove, crushed (optional) 3 Tbsp (45 mL) smoked almonds, chopped 1 Tbsp (15 mL) chives or green onions, chopped Crumble silken tofu into food processor and add diced smoked tofu, miso, tahini, nutritional yeast, lemon juice, and garlic, if using. Process mixture for several minutes, stopping and scraping the sides of processor a couple of times, until mixture is as smooth as possible. Scoop mixture into serving bowl, smooth top, and sprinkle with chopped almonds and chives. Cover and refrigerate until serving time. Makes 2 cups (500 mL). Serves 8. Each serving contains: 79 calories; 6 g protein; 5 g total fat (0.5 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 214 mg sodium source: " Versatile Tofu ", alive #356, June 2012

Rhubarb Filling 4 cups (1 L) rhubarb, chopped 2 cups (500 mL) strawberries, sliced 3/4 cup (180 mL) apple juice 3/4 cup (180 mL) water 1/2 cup (125 mL) honey 2 tsp (10 mL) stevia powder 2 Tbsp (30 mL) arrowroot powder (or cornstarch) 3/4 tsp (4 mL) cinnamon 1/4 tsp (1 mL) nutmeg Crumb Topping 1/2 cup (125 mL) sweet rice flour 1 1/2 cup (350 mL) uncontaminated rolled oats 1/2 cup (125 mL) walnut crumbs 1/3 cup (80 mL) coconut palm sugar 1/2 tsp (2 mL) sea salt 1/2 cup (125 mL) melted butter 1 tsp (5 mL) vanilla Preheat oven to 350 F (180 C). Put rhubarb, strawberries, juice, and water in large pot over medium heat and simmer for 10 to 15 minutes, stirring often. Add honey, stevia, arrowroot, and spices and cook until all the fruit has broken down. Let mixture cool slightly and pour into 13 x 9 x 2 (3.5 L) glass baking pan. Let cool further while making crumb topping. In large bowl mix flour, oats, walnuts, sugar, and salt. Mix well, then add melted butter and vanilla and mix thoroughly. Crumble topping with your hands over fruit filling. Bake in oven for 40 minutes (checking after 25 minutes) or until crumb topping starts to brown nicely. (Cover if topping is browning too quickly.) Serve warm alone or with a dollop of vanilla ice cream or gelato. Serves 8. Each serving contains: 375 calories; 5 g protein; 18 g total fat (8 g sat. fat, 0 g trans fat); 53 g carbohydrates; 4 g fibre; 154 mg sodium source: " Rhubarb ", alive #356, June 2012

1/2 cup (125 mL) orange juice 1/2 tsp (2 mL) ginger, grated 2 tsp (10 mL) organic cane sugar 8 oz (225 g) skinless organic chicken breast, diced 2 tsp (10 mL) apple cider vinegar 1 1/2 tsp (7 mL) cornstarch 1 1/2 Tbsp (22 mL) safflower oil 1/2 head Chinese cabbage, diced 1 small red pepper, seeded and diced 2 celery stalks, diced 3 rhubarb stalks, diced 1 large garlic clove, minced In small bowl combine orange juice, ginger, and sugar. Add chicken, toss lightly, and let marinate in refrigerator for 1 hour. Remove chicken from the mixture with slotted spoon and place on plate. Stir vinegar and cornstarch into orange juice mixture and set aside. Heat oil in wok or large skillet over medium heat. Add chicken and stir-fry until nicely browned. Remove chicken and place on clean plate. Add vegetables and garlic to wok and stir-fry 4 to 5 minutes. Add chicken and reserved orange mixture to pan and heat through. Season with salt and pepper to taste. Serves 3. Each serving contains: 270 calories; 27 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 19 g carbohydrates; 3 g fibre; 172 mg sodium source: " Rhubarb ", alive #356, June 2012

4 medium beets, washed 1 1/2 cups (350 mL) rhubarb, cut into 1 1/2 in (3 cm) diagonal slices 1/4 cup (60 mL) honey 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar Dash each of salt and pepper 4 cups (1 L) mixed organic greens 1/2 cup (125 mL) walnuts 3 1/2 oz (100 g) soft goat cheese Preheat oven to 400 F (200 C). Place whole beets in oven and bake until knife pierces the skin easily. Set aside to cool, then chop. Toss rhubarb with honey. Spread out onto parchment-lined baking sheet and roast for about 10 minutes. The rhubarb should be tender, but not mushy. Set it aside to cool. In large bowl whisk together oil and vinegar and season with salt and pepper. Add mixed greens, beets, and walnuts; toss well. Divide evenly on 4 salad plates, and top with rhubarb and crumbled goat cheese. Serves 4 as main course. Each serving contains: 352 calories; 10 g protein; 22 g total fat; (6 g sat. fat, 0 g trans fat); 34 g carbohydrates; 5 g fibre; 197 mg sodium source: " Rhubarb ", alive #356, June 2012

1 1/4 cups (310 mL) whole wheat pastry flour 1 cup (250 mL) unbleached all-purpose flour 1 1/2 tsp (7 mL) baking powder 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 3/4 tsp (4 mL) cinnamon 1/2 cup (125 mL) organic cane sugar 2 sachets of baking stevia 1 cup (250 mL) rhubarb, diced 1/2 cup (125 mL) organic dried apricots, chopped 2 medium free-range eggs 1/4 cup (60 mL) safflower oil 3/4 cup (180 mL) low-fat buttermilk 1/2 cup (125 mL) pecans, chopped Preheat oven to 400 F (200 C). Lightly grease 12 muffin cups or line muffin tin with paper muffin cups. In large bowl sift together all dry ingredients plus rhubarb and apricots. In small bowl whisk eggs, oil, and buttermilk. Make a well in dry mixture and add wet mixture, stirring till just blended. Fold in pecans. Fill prepared muffin pan. Bake for 20 minutes or until toothpick inserted into muffin comes out clean. Let cool for 10 minutes on rack and remove from tin. Makes 12 muffins. Each muffin contains: 215 calories; 5 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 31 g carbohydrates; 3 g fibre; 179 mg sodium source: " Rhubarb ", alive #356, June 2012

Salmon Cakes The Pineapple Salsa (recipe below) adds a lovely fresh acidity to these salmon cakes. For something a little more substantial, try serving the salmon cakes on whole grain buns as salmon burgers. 1 lb (450 g) skinless wild sockeye or wild coho salmon, pin bones removed 1/3 cup (80 mL) whole wheat bread crumbs 2 green onions, finely chopped 2 Tbsp (30 mL) extra-virgin olive oil, divided 1 Tbsp (15 mL) Dijon mustard 1 large free-range egg 1/4 tsp (1 mL) spicy smoked paprika 3 Tbsp (45 mL) fresh coriander, chopped 1/4 tsp (1 mL) salt 2 cups (500 mL) mixed greens Cut salmon into 1/2 in (1.25 cm) dice and place in medium-sized bowl. Add bread crumbs, green onion, 1 Tbsp (15 mL) oil, mustard, egg, paprika, coriander, and salt. Mix together until well incorporated. Divide mixture into 8 equal parts and shape into patties. Heat remaining 1 Tbsp (15 mL) oil in frying pan over medium-high heat. Cook salmon cakes until golden and just cooked through, about 3 minutes per side. To serve, divide greens among serving plates and top each plate with two salmon cakes. Garnish with Pineapple Salsa (recipe below). Serves 4. Each serving contains: 285 calories; 26 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 8 g carbohydrates; 1 g fibre; 367 mg sodium Pineapple Salsa This fresh and lively salsa is also a great accompaniment for grilled chicken or served with baked whole wheat pita crisps. Keep any leftover salsa in an airtight container in the refrigerator for up to four days. 2 Tbsp (30 mL) fresh lime juice 1 Tbsp (15 mL) honey 1 cup (250 mL) English cucumber, diced 1 cup (250 mL) fresh pineapple, diced 1 cup (250 mL) avocado, diced 1 green onion, trimmed and thinly sliced 1 jalapeño, seeds removed and finely diced 2 Tbsp (30 mL) basil leaves, finely chopped 1/4 tsp (1 mL) salt Combine all ingredients in bowl. Let sit for 20 minutes before serving to allow flavours to develop. Serve as garnish. Makes about 3 cups. Each 1/2 cup (125 mL) serving contains: 74 calories; 1 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 107 mg sodium source: " Go Fish! ", alive #356, June 2012

The recipe for this elaborate-looking dish can be easily multiplied if you are cooking for a crowd. The recipe also works for other delicate white-fleshed fish—just be sure to watch carefully for doneness during cooking, as other fish may cook faster. 2 zucchini, cut into 1 in (2.5 cm) pieces 20 cherry tomatoes, cut in half 1/2 tsp (2 mL) salt, divided Freshly ground black pepper, to taste 1/4 cup (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) white balsamic vinegar 2 green onions, trimmed, with white part finely sliced 1 Tbsp (15 mL) fresh basil, finely chopped 1 Tbsp (15 mL) fresh parsley, finely chopped 1 Tbsp (15 mL) fresh mint, finely chopped Pinch of saffron threads 4 - 5 oz (140 g) halibut fillets without skin, pin bones removed Preheat oven to 450 F (230 C). Place zucchini and tomatoes on rimmed baking sheet in a single layer. Sprinkle with 1/4 tsp (1 mL) salt and black pepper. Set aside. To make dressing, in small bowl whisk together oil, vinegar, and green onion until homogenized. Whisk in basil, parsley, mint, and saffron. Season fish with remaining 1/4 tsp (1 mL) salt and black pepper. Place on top of zucchini and tomato mixture on baking sheet, and spoon dressing over fish. Let sit 10 minutes. Roast fish in oven until just firm and flakes easily, about 10 to 12 minutes. Serve hot or at room temperature along with pan juices. To complete this light meal serve with green salad if desired. Serves 4. Each serving contains: 308 calories; 31 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 380 mg sodium source: " Go Fish! ", alive #356, June 2012

Grilling fish wrapped in a banana leaf prevents the fish from sticking to the grill and imparts a smoky sweet flavour. Banana leaves are available at Asian grocery stores, but if you cannot find them, you can wrap the fish with parchment paper and bake in a 400 F (200 C) oven for about 20 to 25 minutes. Two whole rainbow trout can be used in lieu of one whole bass. 3 large shallots, chopped 3 garlic cloves, chopped 4 red finger chilies or red jalapeños, chopped 1 tsp (5 mL) turmeric 6 Tbsp (90 mL) fresh lime juice, divided 1 in (2.5 cm) piece of ginger, chopped 1/2 in (1.25 cm) piece of galangal,* chopped (optional) 1 fresh lemon grass stalk, trimmed and tender inner white part minced 1 tsp (5 mL) ground coriander 1/4 tsp (1 mL) salt 1/2 cup (125 mL) light coconut milk 1 - 1 lb (450 g) whole bass, gutted, fins and gills removed, and scaled (you can ask your fishmonger to do this for you) Large piece banana leaf *Galangal is the edible root of a plant that resembles, and is related to, ginger. It has a wonderful citrusy, earthy aroma but none of the spicy heat of ginger. You can find it at Asian grocery stores. Using blender or food processor, make marinade by pulsing together shallots, garlic, chilies, turmeric, 1/4 cup (60 mL) lime juice, ginger, galangal (if using), lemongrass, coriander, and salt until well mixed and finely chopped. Add coconut milk and process until well mixed. Transfer to bowl and set aside. Rinse fish and pat dry. Score fish by making 3 or 4 - 1/4 in (0.5 cm) deep slashes with knife on each side of fish. Rub with remaining 2 Tbsp (30 mL) lime juice and set aside. Preheat grill, and bring large pot of water to a boil. Plunge leaf into water for a few seconds to soften. Dry well. Place leaf glossy side down on a clean work surface. Rub half the marinade all over fish and place on banana leaf. Set aside remaining marinade. Fold wide sides of leaf so they overlap at top and secure with toothpick. Fold over ends to enclose sides and secure each side with toothpick. Grill over medium-high heat for 8 to 10 minutes per side for bass or 3 to 5 minutes per side for trout. Fish is cooked when flesh easily flakes away from bones. Meanwhile, warm remaining marinade in small saucepan over medium heat, stirring occasionally. Transfer fish parcel to serving plate, unwrap or cut open banana leaf, and spread remaining warmed marinade over fish. Serve with brown rice and sautéed baby bok choy if desired. Serves 2. Each serving contains: 256 calories; 30 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 17 g carbohydrates; 2 g fibre; 413 mg sodium source: " Go Fish! ", alive #356, June 2012