Food

A classic British dessert, fools are traditionally made by folding sweetened fruit into cream. Deliciously easy to make, this recipe uses thick Greek yogourt as a perfect healthy substitute for cream, while honey is a smart substitute for granulated sugar. Almonds provide nice textural contrast. 3 cups (750 mL) strawberries, hulled and chopped 1 Tbsp (15 mL) natural cane sugar 1 1/2 cups (350 mL) plain 2% Greek yogourt 2 Tbsp (30 mL) honey 1/2 tsp (2 mL) almond extract 1/2 tsp (2 mL) lemon zest 1/4 cup (60 mL) slivered almonds, preferably toasted Place strawberries in medium-sized bowl. Sprinkle with sugar; let sit, tossing occasionally, until juices are released and sugar is dissolved, about 30 minutes. Using potato masher, gently mash the berries until you have a pulpy purée. It’s best not to use a blender or food processor because it will liquefy the berries. In large bowl stir together yogourt, honey, almond extract, and lemon zest. Gently fold in the strawberry purée. Chill in the refrigerator for at least 1 hour. Serve in dessert bowls garnished with slivered almonds. Serves 4. Each serving contains: 212 calories; 11 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 2 mg sodium source: " Hey, Honey! ", alive #355, May 2012

The honey marinade jazzes up in-season asparagus while a whisper of cardamom adds unexpected complex flavour to buttery rainbow trout. Wild salmon and Arctic char are other omega-3-packed swimmers you could use in this recipe. You can also fire up the grill to cook the fish and asparagus. 1/4 cup (60 mL) honey 1 Tbsp (15 mL) lemon juice 2 garlic cloves, thinly sliced 1/4 tsp (1 mL) salt 1 bunch asparagus, about 1 lb (450 g), woody ends trimmed 1 Tbsp (15 mL) orange juice 1/4 tsp (1 mL) cardamom 1 1/2 lb (750 g) rainbow trout fillet, skin on Place 2 Tbsp (30 mL) honey, lemon juice, garlic, and salt in small saucepan over medium-low heat. Heat until honey is melted, about 1 minute. Put asparagus in large container and pour in honey mixture. Place in refrigerator for at least 1 hour to marinate. Place remaining honey, orange juice, and cardamom in small saucepan and heat over medium-low until honey is melted, about 1 minute. Preheat oven to 400 F (200 C). Place trout skin side down on silicone-lined large baking sheet and brush with half the glaze. Arrange asparagus and garlic mixture around the fish (use two trays if needed) and cook for 5 minutes. Brush trout with remaining glaze and cook until it flakes easily, about 6 minutes more. If asparagus is not tender enough, remove trout from baking sheet and continue cooking asparagus until tender. Serves 4. Each serving contains: 323 calories; 38 g protein; 9 g total fat (3 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 208 mg sodium source: " Hey, Honey! ", alive #355, May 2012

One taste of this rich nut butter and you may never go back to the store-bought variety. If you want your spread to be a vibrant green, you’ll need to remove the pistachio skins before grinding. And you can splurge for shelled nuts if you want to avoid tender fingertips. Spread on toast, whole grain crackers, crepes, or even fruit. By the spoonful is good too! 2 cups (500 mL) unsalted shelled pistachios 1/3 cup (80 mL) lukewarm water 2 Tbsp (30 mL) light honey, such as clover or alfalfa 1 tsp (5 mL) natural vanilla extract Place pistachios in pot of boiling water and blanch for 3 minutes. Drain and rinse under cold water. Working in batches, place pistachios on a clean kitchen towel, fold, and rub off the skins. In skillet over medium heat, toast skinned pistachios until fragrant, about 4 minutes. Let cool. Place cooled nuts, water, honey, vanilla extract, and a pinch of salt in food processor and grind until smooth and buttery. If needed, add additional water, only 1 Tbsp (5 mL) at a time, to help with blending. Serves 8. Each serving contains: 187 calories; 6 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 13 g carbohydrates; 3 g fibre; 59 mg sodium from " Hey, Honey! ", alive #355, May 2012

The matcha green tea powder adds an extra boost of antioxidants to this feather-light and lemony cake. 1 cup (250 mL) whole wheat pastry flour 1 Tbsp (15 mL) matcha green tea powder 1/2 tsp (2 mL) salt 12 large egg whites, at room temperature* 1 tsp (5 mL) cream of tartar 3/4 cup (180 mL) liquid honey 1 tsp (5 mL) vanilla extract 2 Tbsp (30 mL) lemon zest 2 Tbsp (30 mL) lemon juice *Egg yolks can be frozen and then thawed in the summer to make a sumptuous ice cream! Preheat oven to 325 F (160 C). Sift together flour, matcha powder, and salt into bowl. Set aside. In bowl of stand mixer or with hand mixer, whisk egg whites at medium speed until foamy. Add cream of tartar and continue to whisk until soft peaks form. Gradually add honey, raise speed to medium-high, and whisk until stiff peaks form. Whisk in vanilla extract, lemon zest, and lemon juice. Sift flour mixture over egg white mixture, about 1/4 cup (60 mL) at a time, and gently fold in using rubber spatula until incorporated. Pour into ungreased 10 in (25 cm) two-piece, angel food cake pan and smooth top with the back of a spatula. Bake until golden brown and top of cake springs back when touched, about 40 to 45 minutes. Invert cake pan immediately, placing tube opening over neck of a bottle or metal funnel to suspend it above the countertop. Cool completely. Loosen cake from sides of pan by running a long, narrow spatula around cake. Remove cake from base and centre core using skewer or thin knife and place on serving plate. Slice and serve with berries and dollop of Greek yogourt, if desired. Serves 10. Each serving contains: 139 calories; 5 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 30 g carbohydrates; 1 g fibre; 183 mg sodium

Try this easy and delicious dish served over a chopped salad to make a substantial meal. 2 tsp (10 mL) lemon zest 1/3 cup (80 mL) lemon juice 2 garlic cloves, minced 1/4 cup (60 mL) extra-virgin olive oil 1 Tbsp (15 mL) fresh oregano, chopped Freshly ground black pepper, to taste 4 - 5 oz (140 g) halibut fillets, about 3/4 in (2 cm) thick 2 Tbsp (30 mL) black or green olives, chopped In bowl whisk together lemon zest and juice with garlic. Slowly drizzle in olive oil while whisking to emulsify. Stir in oregano and season to taste with pepper. Place 2 Tbsp (30 mL) vinaigrette in separate bowl. Preheat grill or grill pan over medium-high heat. Brush halibut fillets with reserved 2 Tbsp (30 mL) vinaigrette and grill fillets until just cooked through, about 3 minutes per side. Meanwhile stir olives into remaining vinaigrette. Transfer halibut to serving plates and spoon vinaigrette over fish. Serves 4. Each serving contains: 291 calories; 29 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 154 mg sodium from " The Delicious Benefits of Lemons ", alive #355, May 2012

This family-friendly weeknight meal is sweetened with maple syrup. Maple syrup is an excellent source of manganese, which is important for normal brain and nerve function. 2 lemons 1/4 cup (60 mL) maple syrup 1 tsp (5 mL) coarsely ground black pepper 2 garlic cloves, minced 1 tsp (5 mL) lemon thyme or French thyme leaves, chopped 2 Tbsp (30 mL) grainy mustard 1/4 tsp (1 mL) salt 4 skinless, bone-in, free-range chicken thighs Zest 1 lemon and juice both. Place zest and juice in bowl and whisk in maple syrup, pepper, garlic, thyme, mustard, and salt. Toss chicken in marinade, cover, and let sit in refrigerator for 1 hour or up to 1 day. Heat large nonstick frying pan over medium-high heat. Remove chicken from marinade and brown in preheated pan, about 2 minutes per side. Add marinade, reduce heat to medium, cover, and cook, turning chicken occasionally until cooked through, about 15 to 20 minutes. Remove chicken to serving plate and keep warm. Reduce sauce over medium heat until thick and sticky, about 4 minutes. Remove frying pan from heat, place chicken back in pan and turn chicken to coat in sauce. Transfer to serving plates and top with extra sauce. Serve with steamed new potatoes, carrots, and green beans, if desired. Serves 4. Each serving contains: 160 calories; 14 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 17 g carbohydrates; 0 g fibre; 372 mg sodium from " The Delicious Benefits of Lemons ", alive #355, May 2012

Lemongrass is widely used in cooking for its lemony floral scent and zesty kick. It has also been shown to have anti-inflammatory and antibacterial properties. 1 Tbsp (15 mL) Asian fish sauce 3 garlic cloves, minced 1 Tbsp (15 mL) mild curry powder 1 lb (450 g) firm tofu, cut into 1/2 in (1 cm) cubes 2 Tbsp (30 mL) raw cane sugar 3 Tbsp (45 mL) water, divided 2 Tbsp (30 mL) coconut oil, divided 2 fresh lemongrass stalks, trimmed and tender inner white part minced 1 large shallot, thinly sliced 1 to 2 bird’s eye chilies, minced 2 Tbsp (30 mL) cilantro leaves (as garnish) 1 green onion, trimmed and thinly sliced (as garnish) 2 Tbsp (30 mL) peanuts, chopped (as garnish) In bowl whisk together fish sauce, garlic, and curry powder. Add tofu, stir to coat, and set aside to marinate for 10 minutes. Meanwhile, in small frying pan, warm sugar with 1 Tbsp (15 mL) water over medium-high heat, stirring until sugar has dissolved. Cook without stirring until amber in colour, about 3 minutes. Remove immediately from heat and stir in remaining 2 Tbsp (30 mL) water. Be careful, as this caramel will bubble and sputter. Set aside. In nonstick frying pan heat 1 Tbsp (15 mL) oil over medium-high heat until shimmering. Sauté tofu in batches until light golden brown. Remove to plate. Heat remaining 1 Tbsp (15 mL) oil in pan. Add lemongrass, shallot, and chilies and sauté, stirring constantly until fragrant and shallots are soft, about 3 minutes. Stir in tofu and caramel, reduce heat to medium, and cook until sauce has thickened slightly, about 4 to 5 minutes. Transfer to serving bowl and garnish with cilantro, green onion, and peanuts. Serve alongside brown rice and sautéed baby bok choy, if desired. Serves 4. Each serving contains: 200 calories; 10 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 14 g carbohydrates; 1 g fibre; 312 mg sodium from " The Delicious Benefits of Lemons ", alive #355, May 2012

This sauce is wonderfully versatile. Depending on how thin you choose to make it, this sauce is fantastic as a sandwich spread; drizzled over roasted vegetables, chicken, or salmon; as a dip; or even as a dressing over a salad of mixed baby greens. 1/2 cup (125 mL) tahini (sesame seed paste) 1/4 cup (60 mL) lemon juice 2 tsp (10 mL) lemon zest 2 garlic cloves, minced 1/2 tsp (2 mL) salt 2 tsp (10 mL) ground cumin 1/4 cup (60 mL) water, or more depending on desired use 1/4 cup (60 mL) parsley leaves, chopped 1 Tbsp (15 mL) lemon verbena, chopped (optional) 1/4 tsp (1 mL) sweet smoked paprika (optional) Place tahini, lemon juice and zest, garlic, salt, and cumin in blender and pulse to combine. With motor running, slowly drizzle in water until desired thickness is achieved. Pour into bowl and stir in parsley, lemon verbena, and smoked paprika, if using. Store in airtight container in refrigerator until ready to use. Makes 1 cup (250 mL). A 2 Tbsp (30 mL) serving contains: 90 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 5 g carbohydrates; 2 g fibre; 157 mg sodium from " The Delicious Benefits of Lemons ", alive #355, May 2012

The orange-flavoured cream is made with thickened yogourt, sometimes called yogourt cheese. Use a probiotic yogourt that does not contain thickeners. The plain yogourt tends to be quite tart; feel free to substitute with a low-fat probiotic French vanilla yogourt and omit the honey. 2 cups (500 mL) low-fat plain yogourt = 1 1/2 cups (375 mL) yogourt cheese 1/4 cup (60 mL) orange juice concentrate, thawed and undiluted 2 Tbsp (30 mL) honey, to taste 6 cups (1.5 L) frozen raspberries, thawed Place yogourt in mesh strainer lined with 1 large, unbleached paper coffee filter or piece of cheesecloth over a bowl. Cover and let sit in fridge for up to 12 hours. The night before: remove frozen raspberries from freezer and let thaw in fridge. Next day: remove thickened yogourt from fridge, discard water, and place yogourt in medium bowl. Stir in thawed orange juice concentrate. Add honey to taste. This can be done up to 2 days in advance and stored in fridge. Divide thawed raspberries equally among 6 small bowls. Top equally with some of the yogourt mixture. Serve. Makes 6 - 1/2 cup (125 mL) servings. Nutrition information: Per serving: 180 calories; 7.0 g protein; 1.2 g total fat (0.8 g saturated); 35.8 g carbohydrates; 2.6 g fibre; 7.2 mg sodium source: " Christmas Morning Brunch ", alive #302, December 2007

Chai is a spicy milk tea originating in India. Combining the health benefits of cloves, cinnamon, ginger, and black tea, it packs an antioxidant wallop. 8 whole cloves 3 cinnamon sticks, broken in half 4 whole allspice berries 2 tsp (10 mL) fresh ginger, diced 6 whole black peppercorns 6 black cardamom seeds 2 Tbsp (30 mL) loose Darjeeling* tea or 6 Darjeeling tea bags 6 cups (1.5 L) water 2 cups (500 mL) skim milk Honey or sweetener to taste Place cloves, cinnamon sticks, allspice, ginger, peppercorns, and cardamom seeds into medium saucepan. Add water and bring to boil. When boiling, add tea. Cover and boil for 5 minutes. Add milk, bring to a simmer, cover, and continue simmering for 15 minutes. If you love stronger tea, continue simmering for up to 1 hour. When the tea has reached your desired strength, remove from heat; strain into cups or mugs. Add honey or sweetener to taste. *According to tea connoisseurs, Darjeeling, with its unique muscatel flavour, is considered the “champagne of teas.” You may substitute with a strong breakfast tea blend. Makes 8 cups (2 L). Nutrition information: Per serving: 25.0 calories; 2.3 g protein; 0 g total fat; 4.8 g carbohydrates; 34.4 mg sodium source: " Christmas Morning Brunch ", alive #302, December 2007

Prepping the night before makes this the perfect brunch recipe for Christmas morning. Immune-enhancing oregano may help ward off colds. 8 slices whole grain, whole wheat bread 6 omega-3 eggs 1 1/2 cups (375 mL) skim milk 1 small onion, diced 1/4 cup (60 mL) fresh basil, diced 1 Tbsp (15 mL) fresh oregano, minced 1 Tbsp (15 mL) grainy Dijon mustard 1/2 cup (125 mL) grated Asiago cheese The day before: stack slices of bread one on top of each other. Using a serrated knife, slice into 12 equal cubes. Spread out onto a cookie sheet and let dry for 24 hours. The night before: beat eggs and milk together in a medium bowl. Stir in onion, basil, oregano, and Dijon. Lightly grease a 9 in (1.5 L) heat-resistant glass baking dish*. Sprinkle half of dried bread cubes onto bottom of pan. Pour in half of the egg mixture. Sprinkle with half of cheese. Repeat. Cover and store overnight in fridge. Next morning: remove from fridge and preheat oven to 350 F (180 C). Bake for 40 minutes or until cooked through. Let sit for 5 minutes. Serve. *You must use a heat-resistant glass baking dish. Letting this sit overnight in a metal dish will offset the flavours. Serves 6. Nutrition information: Per serving: 231 calories; 15.0 g protein; 9.0 g total fat (3.4 g saturated); 20.2 g carbohydrates; 3.2 g fibre; 341.0 mg sodium source: " Christmas Morning Brunch ", alive #302, December 2007

1/2 cup (125 mL) smooth almond nut butter 1 cup (250 mL) rice syrup 1 tsp (5 mL) vanilla 1/2 cup (125 mL) dried apricots, chopped 1/2 cup (125 mL) raisins 1/2 cup (125 mL) chopped almonds, toasted 1/4 cup (60 mL) each sunflower and sesame seeds, toasted 2 1/2 cups (625 mL) rice crisp cereal 1 1/4 cups (310 mL) rolled oats In large saucepan, heat together almond nut butter, rice syrup, and vanilla over medium-low heat until blended. Add apricots, raisins, almonds, sunflower, and sesame seeds. Mix well. Add rice crisp cereal and oats. Mix to coat ingredients.Press mixture evenly into greased 8 x 8 x 2 in (20 x 20 x 5 cm) baking pan. Let stand for 20 minutes or until firm. Cut into squares. Makes 12 squares. Nutrition information: Per serving: 298 calories; 6.1 g protein; 12.9 g total fat (1.3 g saturated); 42.3 g carbohydrates; 3.2 g fibre; 94.0 mg sodium source: " Vegan Holiday Treats ", alive #302, December 2007

2 bunches fresh organic kale, leaves stripped from stems, washed and chopped 1 large cooking onion, peeled and sliced lengthwise 1 clove fresh garlic, finely minced 1 Tbsp (15 mL) extra-virgin olive oil 1/4 cup (60 mL) bread crumbs 1/4 cup (60 mL) freshly grated Parmigiano-Reggiano cheese 1/4 cup (60 mL) heavy cream (optional) Sea salt and freshly ground pepper, to taste Heat oil in a medium pot. Saut onion in pot until tender. Add garlic and cook 2 minutes. Add kale leaves, season and stir, reduce heat to low, and cover. Cook for 1/2 hour, stirring occasionally until tender. Heat oven to 375 F (190 C). Transfer kale mixture to a shallow ovenproof dish. If mixture looks dry you can add a bit of water or vegetable stock. For a richer flavour, add 1/4 cup (60 mL) 35 percent whipping cream. Top with bread crumbs and Parmesan cheese. Bake in oven until mixture is bubbling and topping is browned. source: " Kale to the Rescue," alive #302, December 2007

This side dish goes great with a turkey dinner. 2 lb (1 kg) 1 in/2.5 cm cubed sweet potatoes, peel on 2 cups (500 mL) fresh or frozen cranberries 1 cup (250 mL) orange juice 1/4 cup (60 mL) maple syrup Preheat oven to 450 F (230 C). Line a 9 x 13 in (3.5 L) metal pan with wet parchment paper. Add sweet potatoes and cranberries. Pour the orange juice over top. Drizzle with maple syrup. Roast for 40 to 45 minutes or until sweet potatoes are soft. Makes four 1 cup (250 mL) servings Each 1 cup (250 mL) serving contains: 150 calories, 0 g total fat, 0 g sat fat, 0 g trans fat, 65 mg sodium, 36 g chol., 5 g fibre, 2 g protein source: " Yam Scam ", alive #301, November 2007

Never want to scrub a baking dish again? Use wet parchment paper, not to be confused with wax paper. Measure out enough parchment paper, scrunch it up, and run it under cold water. Wring out, line pan, and voila, easy cleanup. 6 cups (1.5 L) 1 in/2.5 cm cubed sweet potatoes, peel on 2 Tbsp (30 mL) canola oil 1 Tbsp (15 mL) chili powder 1 tsp (5 mL) onion powder 1 tsp (5 mL) garlic powder 1/4 tsp (1 mL) granulated sugar Preheat oven to 350 F (180 C). Line a 13 x 9 in (3.5 L) metal pan with wet parchment paper. In a medium bowl, toss the sweet potatoes with the canola oil. In a separate bowl, mix together the chili powder, onion powder, garlic powder, and the sugar. Sprinkle over sweet potatoes and toss till well coated. Pour into pan and arrange in a single layer. Roast for 45 minutes or until cooked through. Serve. Makes four 1 cup (250 mL) servings Each 1 cup (250 mL) serving contains: 240 calories, 7 g total fat, 0.5 g sat fat, 0 g trans fat, 130 mg sodium, 42 g chol., 7 g fibre, 4 g protein source: " Yam Scam ", alive #301, November 2007

Zest up the final course with this deliciously simple lemon pudding to cleanse the palate. Feel free to switch up the citrus as you desire. 2 eggs 3 Tbsp (45 mL) flour 6 Tbsp (90 mL) sugar Pinch salt 2/3 cup (160 mL) buttermilk 2 1/2 Tbsp (37 mL) lemon juice 1 lemon, zested Preheat oven to 350 F (180 C). Divide yolks from whites and whip whites until soft peaks form. Sift flour, sugar, and salt together into bowl. Mix buttermilk, lemon juice, yolks, and zest together in separate bowl. Mixing well, add flour mixture before folding in egg whites. Pour into 6 small buttered and sugared ramekins. Place 6 ramekins in a baking dish filled with water until the ramekins are 2/3 submerged. Cook for 25 minutes, covered. This effectively steams your puddings. Then uncover and cook for 15 minutes or until tops turn golden brown. Serves 6. source: " West Coast Wonder ", alive #301, November 2007

This dish delves into the herb box to deliver a dose of fall freshness that can be enjoyed year-round. Dried herbs deliver the flavour, but halve the quantities for fresh herbs used below. 6 - 1/3 lb (140 g) Pacific, trawl-caught albacore tuna steaks (you may substitute halibut, if you prefer) 1 medium onion, sliced 2 cloves garlic, minced 2 whole anchovies 1 tsp (5 mL) fresh rosemary 1 tsp (5 mL) dried oregano 1/2 cup (125 mL) fresh mint leaves Salt, to taste 1 pinch black pepper 1 Tbsp (15 mL) butter 1/4 cup (60 mL) olive oil 1/2 cup (125 mL) fish stock 1/2 cup (125 mL) red wine, preferably Syrah Preheat oven to 425 F (220 C). Lightly grease a baking dish with olive oil. Place tuna in the dish and surround with onion and garlic. Season with anchovies, rosemary, oregano, and mint. Add salt and pepper. Dot with bits of butter and drizzle with olive oil. Bake for 5 minutes; add fish stock and wine. Return to oven and cook for another 5 minutes or until tuna is tender. To serve, place the albacore tuna in centre of plate, pour pan juices and onions over. Top with salsa and enjoy. Salsa 3 Tbsp (45 mL) red wine vinegar 1/2 tsp (2 mL) sugar 1/2 lemon, juiced 1/4 cup (60 mL) extra-virgin olive oil 1 clove garlic, minced 1 tsp (5 mL) fresh oregano, chopped 2 Tbsp (30 mL) fresh parsley, chopped 1 Tbsp (15 mL) fresh mint 1 tsp (5 mL) fresh thyme leaves 1/2 tsp (2 mL) fresh rosemary 2 Tbsp (30 mL) capers, rinsed Salt, to taste In a medium bowl, mix vinegar and sugar. Whisk until sugar is dissolved. Add lemon juice, olive oil, garlic, oregano, parsley, mint, thyme, and rosemary. Mix well. Stir in capers. Salt as needed. Serves 6. source: " West Coast Wonder ", alive #301, November 2007

If Dungeness crab is unavailable, other crab meat, including canned, will produce similarly delicious results. Regular mayo with 1 tsp (5 mL) of lemon zest and a zip of lemon juice makes a great lemon mayo in a pinch. 500 g Dungeness crab meat (pick through to remove any shells) 1 cup (250 mL) fresh breadcrumbs, preferably focaccia 2 scallions (green onions), thinly sliced 1 roasted red pepper (seeds removed) 3 1/2 Tbsp (50 mL) lemon mayonnaise 1 1/2 cups (350 mL) panko breadcrumbs (available in Asian markets) 1/2 cup canola oil In a bowl, mix crab meat, bread crumbs, scallions, and diced roasted red pepper. Add lemon mayonnaise and mix well. Form into pucks and coat with panko crumbs. In a heavy-bottomed pan, heat canola oil to medium high and place crab cakes into pan. Carefully add cakes and brown on both sides until cakes are golden brown, about 5 minutes total. Remove from pan and place on blotting tray to remove any oil. Serve immediately atop a small bed of mixed greens. Serves 6. source: " West Coast Wonder ", alive #301, November 2007

A great first course bursting with flavours and easily adjusted for use with various types of fish. Salmon works well, as does the less costly albacore tuna. If you don’t have garlic oil, simply crush a clove of garlic into a cup of canola oil and bring to heat before cooling–voila, garlic oil. 500 g ahi tuna loin 1/2 cup (125 mL) garlic oil 1 Tbsp (15 mL) capers, chopped 1 small shallot, finely diced 3 chives, sliced 1 sprig of dill, finely chopped Salt, to taste 1/2 lime, juiced 18 crostini Cut tuna into 3/4 in (2 cm) cubes. Add tuna to garlic oil in a pot over medium-high heat and slowly bring to just under a simmer, gently turning tuna until it begins to flake. Remove from heat and let cool in oil. Drain and reserve excess oil and place tuna in mixer along with capers and diced shallot. Mix evenly without pureeing mixture. Add sliced chives, chopped dill, salt, and lime juice to tuna mixture. Add a few tablespoons of garlic oil to adjust the tuna spread to desired consistency. Check seasoning and serve immediately or put in the fridge and serve the next day. To serve: Use a pair of teaspoons to mould each serving into the shape of a large almond, then place on crostini. Garnish with fresh herbs. Alternately, put the tuna spread into a serving dish and crostini in a basket beside for your guests to serve themselves. Serves 6. source: " West Coast Wonder ", alive #301, November 2007

Roasted garlic adds a creamy texture and a buttery flavour to this old family favourite. Garlic is excellent for boosting the immune system at this time of year. 1/2 to 1 cup (125 to 250 mL) garlic cloves 1 Tbsp (15 mL) extra virgin olive oil 6 cups (1.5 L) water 4 large potatoes, peeled and cut into quarters 1/3 to 1/2 cup (85 to 125 mL) local goat’s milk cheese (or other soft cheese) 2 Tbsp (30 mL) local organic butter 4 Tbsp (60 mL) fresh parsley or 1 Tbsp (15 mL) dried parsley Salt and pepper to taste To roast garlic cloves, preheat the oven to 300 F (150 C). Peel garlic cloves, toss in olive oil, spread on a baking sheet, and roast for 15 minutes, until soft and brown. While garlic is roasting, bring the water to a boil in a large pot and add the potatoes. Cook on medium-high for 15 minutes, until potatoes are tender. Drain and add potatoes to the roasted garlic in a large bowl. Add soft cheese, butter, parsley, and salt and pepper, and mash well. Garnish with more parsley. Serves 4. source: " Local Eating ", alive #300, October 2007

Use local nuts and seeds to showcase the fruits that are available in the fall or that have been dried and saved from summer. Normally cinnamon and salt would be used to prepare this apple pie, but try substituting a pinch of dried local herbs for added flavour. Crust 1/2 cup (125 mL) ground raw sunflower seeds 1/2 cup (125 mL) ground raw walnuts or hazelnuts 3/4 cup (175 mL) ground flour (whole wheat, spelt, or amaranth) 2 Tbsp (30 mL) organic butter, melted 1 1/2 Tbsp (22 mL) honey or maple syrup 4 Tbsp (60 mL) water Filling 3 cups (750 mL) apples or pears, sliced 1/2 cup (125 mL) dried raisins, cranberries, or blueberries 1/4 cup (60 mL) apple juice or honey 2 Tbsp (30 mL) locally made fruit jam Pinch of dried lavender, rosemary, or lemon thyme To prepare crust, oil a 9 in (23 cm) pie plate. Preheat oven to 350 F (180 C). Mix all dry ingredients thoroughly in a medium bowl. Combine melted butter and honey or maple syrup and slowly add to dry ingredients with your hands or with a fork. Add water 1 Tbsp (15 mL) at a time and mix until moist and crumbly. Press nut mixture evenly into the bottom and sides of prepared pie plate. Bake for 5 minutes and remove immediately to cool. To prepare filling, mix together fresh fruit, dried fruit, and juice or honey in a large saucepan over medium heat. Warm through, just until fruit begins to soften; then remove from heat. Spread jam over the base of the pie crust, top with fruit mixture, and bake for 20 to 30 minutes, until fruit is soft. Serve hot with creamy local yogourt. Serves 6. source: " Local Eating ", alive #300, October 2007

A family favourite with deep flavours and a healthy helping of healing honey, this coffee cake is as at home on the Thanksgiving table as it is the morning after. 6 eggs 1 1/2 tsp (7 mL) granulated sugar 1 1/2 cups (350 mL) oil 1 1/2 cups (350 mL) strong coffee 2 Tbsp (30 mL) bourbon 2 cups (500 mL) honey 1/2 tsp (2 mL) baking soda 5 cups (1.25 L) flour 2 Tbsp (30 mL) baking powder 1/4 tsp (1 mL) salt 1 cup (250 mL) raisins 1 cup (250 mL) chopped nuts Powdered sugar Preheat oven to 350 F (180 C). Grease two 8 x 4 in (20 x 10 cm) loaf pans and line bottom of each with waxed paper. Grease and flour the paper. Beat eggs and granulated sugar together, adding oil, coffee, and ­bourbon. In a deep pot bring honey and baking soda to a boil; cool. Add cooled honey to egg and sugar mixture. Sift dry ingredients. Add half to the mixture in the bowl and mix until well blended. Sprinkle the raisins into the other half of the dry ingredients. Thoroughly and gently mix this into the batter. Pour into prepared loaf tins. Bake on upper rack for 50 minutes. Sprinkle with powdered sugar and serve. Serves 6. source: " Reflections Gastronomie takes flight ", alive #300, October 2007

Refreshingly simple and herbaceous, this recipe makes turkey talk in any season and can be easily translated with a wide range of fall fowl. 1 whole 12 – 14 lb (5.4 – 6.4 kg) turkey 1/2 cup (125 mL) rosemary sprigs, fresh 1/2 cup (125 mL) sage leaves, fresh 1 apple, quartered 1 stalk celery, halved 1 onion, halved 1/2 cup (125 mL) butter, melted Remove giblets and neck from turkey; reserve for other uses if desired. Rinse turkey with cold water and pat dry. Loosen skin from the turkey breast a bit without totally detaching. Place rosemary and sage under skin; then smooth skin over herbs and back into place. Place apple, celery, and onion into the neck cavity. Place the turkey breast side up on a rack in a shallow roasting pan and brush with melted butter. Cover turkey loosely with a tent of aluminum foil. Bake at 325 F (160 C) until meat thermometer registers about 180 F (80 C) degrees. This should take from 3 1/2 to 4 hours, but begin checking after 3 hours. Remove turkey and let stand 15 minutes before carving. Serve with gravy. Serves 6. source: " Reflections Gastronomie takes flight ", alive #300, October 2007

Squash the notion that this autumn vegetable is going to show up only in the proverbial pie with this richly flavoured and nutritionally rich soup. 1 1/2 lb (750 g) butternut or acorn squash, peeled, seeded, and diced 1 1/2 large Spanish onion, diced 1 1/2 large carrot, peeled and diced 1 1/2 parsnip, peeled and diced 6 cups (1.5 L) rich chicken stock 3 oranges, juiced and zested 1 1/2 sticks cinnamon 3 cloves 1 star anise seedpod Place the squash, onion, carrots, and parsnips in a large soup pot and cover with the stock. Add the orange juice and zest. Add water if needed to just cover the vegetables. Tie the spices in a small square of cheesecloth and add to the soup. Bring to a simmer. Simmer until the vegetables are tender, about 30 minutes. Remove spice bag and allow the soup to cool slightly. Pur?in a high-speed blender or with a handheld blender and then pass through a very fine sieve to ensure smoothness. Taste and add salt as needed. Serve immediately or refrigerate, then reheat for serving. Serves 6. source: " Reflections Gastronomie takes flight ", alive #300, October 2007