Food

Dried oregano and sage pack more punch than fresh; yet there’s no replacement for the bright tangy notes of fresh dill. 1/2 cup (125 ml) extra-virgin olive oil 1/2 cup (125 ml) chopped fresh dill 1 Tbsp + 2 tsp (30 ml) dried sage leaves, crumbled 2 tsp (10 ml) dried oregano leaves 1 clove garlic, minced 1 lemon 1/2 cup (125 ml) plain yoghurt 750 g skinless, boneless chicken thighs 1/4 tsp (1 ml) sea salt Place first 5 ingredients in blender. Add 1 tsp (5 ml) grated lemon peel and whirl until well mixed. Stir 3 tsp (15 ml) herb mixture into yoghurt along with 1 Tbsp + 2 tsp (30 ml) freshly squeezed lemon juice. Cover and refrigerate. Cut chicken into 2.5 cm pieces and season with sea salt. Place in bowl and toss with remaining herb mixture. Cover and refrigerate at least 1 hour or overnight to marinate. Thread chicken onto skewers. Be sure to leave a little space between pieces. Grill over medium heat, turning often, until cooked through, 8 to 10 minutes. Serve skewers with yoghurt for dipping. Serves 6 to 8. Each serving contains: 990 kilojoules; 18 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 98 mg salt source: " Grow, Cook, Heal ", alive Australia #11, Autumn 2012

Chocolate and rosemary make an interesting combo for a dessert. The rosemary is reminiscent of mint, but with a darker and earthier flavour. 1 cup (250 ml) milk 1 cup (250 ml) whipping cream 2 Tbsp + 1 tsp (45 ml) chopped fresh rosemary 3/4 cup (180 ml) organic sugar 1/3 cup (80 ml) cocoa powder 1 Tbsp + 3 tsp (35 ml) cornflour Pinch of sea salt (optional) 100 g good-quality 70 per cent dark chocolate, chopped 3 tsp (15 ml) vanilla In saucepan bring milk, cream and rosemary just to a boil, then remove from heat. Let stand 15 to 30 minutes to infuse, then strain. Stir sugar with cocoa, cornflour and salt. Bring milk and cream back to a boil, then whisk in sugar mixture. Reduce heat to medium. Whisk constantly until pudding thickens and starts to boil. Remove from heat and stir in chocolate and vanilla until smooth. Pour into dishes and refrigerate until chilled. Pudding will thicken more as it cools. Serves 6. Each serving contains: 1000 kilojoules; 4 g protein; 14 g total fat (9 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 54 mg salt source: " Grow, Cook, Heal ", alive Australia #11, Autumn 2012

This flavourful condiment contains a piquant trio of herbs: mint, parsley and basil. Serve it with grilled meats or fish, or use to dress grilled vegetables. 1 cup (250 ml) basil leaves 1 cup (250 ml) flat parsley leaves 1/2 cup (125 ml) mint leaves 1 to 2 anchovy filets, finely chopped (optional) 1 to 2 cloves garlic, minced 1/2 jalapeno, seeded and minced (optional) 3/4 cup (180 ml) extra-virgin olive oil Sea salt, to taste Finely chop basil, parsley and mint. Place in bowl and add anchovies, garlic and jalapeno. While mixing, drizzle in oil. Let stand 15 to 25 minutes to blend flavours. Taste and season with salt. Makes 1 1/2 cups (350 ml). Each serving (1 Tbsp/20 ml) contains: 260 kilojoules; 0 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0 g fibre; 2 mg salt source: " Grow, Cook, Heal ", alive Australia #11, Autumn 2012

On warm nights, try this low-kilojoule dessert with whatever fruit is in season, such as peaches, nectarines, strawberries, apricots and cherries. 1 mango, sliced julienne style 2 cups (500 ml) blackberries 3 plums, sliced 3 tsp (15 ml) fresh ginger, peeled and grated 1 cup (250 ml) light coconut milk 3 tsp (15 ml) agave syrup or honey Juice from 1 lime Fresh mint Preheat oven to 200 C. In large bowl combine mango, blackberries, plums and ginger. In small bowl whisk together coconut milk and sweetener. Toss fruit with coconut milk. Divide fruit mixture among 4 pieces of baking paper; squeeze lime juice over top and fold. Cook for 15 minutes and let rest 5 minutes before opening. Garnish with fresh mint. Serves 4. Each serving co ntains: 553 kilojoules; 2 g protein; 3 g total fat (2g sat. fat, 0 g trans fat); 28 g carbohydrates; 6 g fibre; 10 mg salt source: " It's a Wrap ", alive Australia #11, autumn 2012

The flavours of the vegetables and fruit mingle to create a layer of loveliness. 1 fennel bulb, sliced thinly 680 g white fish fillets, cut into 4 equal portions 1/4 tsp (1 ml) cayenne pepper Salt and pepper, to taste 1 bunch asparagus, woody ends trimmed and sliced into 5 cm pieces 2 oranges 1 1/2 Tbsp (30 ml) capers (optional) Preheat oven to 200 C. Set aside fennel fronds for garnish. Divide fennel among 4 pieces of baking paper. Rinse fish; pat dry and season with cayenne, salt and pepper. Place fish on top of fennel slices. Divide asparagus pieces among baking paper packets. Peel 1 orange and place segments over fish and asparagus. Squeeze juice from second orange over packet contents. Top with capers if using. Shut packets; cook for 20 minutes and let rest 5 minutes before slicing open. Garnish with fennel fronds. Serves 4. Each serving co ntains: 963 kilojoules; 38 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 15 g carbohydrates; 5 g fibre; 247 mg salt source: " It's a Wrap ", alive Australia #11, autumn 2012

This is no ordinary side dish. Wild rice adds a nutty flavour while the cashew herb sauce lends the dish creamy goodness without all the saturated fat in dairy cream. 1/2 cup (125 ml) raw, unsalted cashews 2 cups (500 ml) cooked wild rice, cooled 4 cups (1 L) assorted mushrooms (shiitake, Swiss brown, oyster), sliced 1 shallot, diced 1/2 cup (125 ml) dry white wine Salt and pepper, to taste 1/4 cup (60 ml) fresh sage or tarragon Soak cashews in bowl full of water for 2 or more hours. Preheat oven to 200 C. Divide rice among 4 pieces of baking paper. Top with equal amounts of mushrooms, shallot, white wine, salt and pepper. Drain cashews and add them to blender along with 3/4 cup (180 ml) water and sage or tarragon. Blend until smooth and pour over contents of packets. Shut packets and cook for 20 minutes. Let rest 5 minutes before opening. Serves 4. Each serving contains: 955 kilojoules; 8 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 28 g carbohydrates; 2 g fibre; 12 mg salt source: " It's a Wrap ", alive Australia #11, autumn 2012

If possible, purchase free-range chicken breast from a small-scale local farmer who raises birds humanely. Don’t forget a spoon to scoop up the delightful sauce. 4 boneless, skinless chicken breasts (680 g) 3 tsp (15 ml) Dijon mustard 3 tsp (15 ml) extra-virgin olive oil 3 tsp (15 ml) red wine vinegar 2 bunches asparagus, woody ends trimmed and cut into 5 cm pieces 2 cups (500 ml) grape tomatoes, halved 3 red capsicum, sliced thinly 2 tsp (10 ml) fresh thyme Salt and pepper, to taste Preheat oven to 200 C. Rinse chicken breasts; pat dry with paper towel and place on 4 pieces of baking paper. In small bowl, whisk together mustard, olive oil and red wine vinegar. Spread mustard mixture over chicken breasts. Toss asparagus, tomatoes and capsicum with thyme, salt and pepper. Place vegetables on top of chicken breasts and fold paper. Cook on baking sheet for 25 minutes and let rest 5 minutes before opening. Serves 4. Each serving contains: 1637 kilojoules; 42 g protein; 20 g total fat (5 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 209 mg salt

Puréeing white beans into this soup gives it a creamy texture and has the added bonus of bumping up the fibre content. Leeks are a good source of iron, magnesium, vitamins A, C, K, and B6, and can also help stabilize blood sugar levels. 2 1/2 lbs (1.25 kg) tomatoes, cut in half and stem ends removed 3 leeks, trimmed, washed, cut in half, and each half cut into 4 pieces 6 garlic cloves, still in their skins 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) dried oregano 1/2 tsp (2 mL) salt Freshly ground black pepper to taste 4 cups (1 L) vegetable stock or chicken stock 1 cup (250 mL) cooked white beans (optional) Fat-free sour cream or Greek yogourt, for garnish Fresh basil, for garnish Preheat oven to 400 F (200 C). In large bowl toss together tomatoes, leeks, garlic cloves, olive oil, oregano, salt, and pepper. Spread out on rimmed baking sheet and roast, stirring occasionally, until tomatoes are soft and starting to brown, about 1 hour. Transfer garlic cloves to small bowl and roasted tomatoes and leeks to large saucepan. Squeeze roasted garlic from their papery skins and add to saucepan. Stir in stock and beans (if using) and bring to a boil over high heat. Reduce heat to a simmer and cook soup for 20 minutes. Purée soup in blender or with immersion blender. Alternatively, soup may be only partially blended, resulting in a chunkier texture. Can be made up to a week in advance and kept in the refrigerator or frozen. Just before serving, bring to a simmer while stirring over medium heat. Ladle into serving bowls and garnish with a dollop of sour cream and a few basil leaves. Serves 6. Each serving contains: 170 calories; 6 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 27 g carbohydrates; 6 g fibre; 325 mg sodium from " Onions, Garlic, and Leeks! ", alive #354, April 2012

Although dubbed the “stinking rose,” garlic mellows as it cooks and gives this hearty recipe a great earthy flavour and a heady aroma. Garlic is also a good source of vitamins C and B6 as well as manganese. 3 Tbsp (45 mL) extra-virgin olive oil or coconut oil, divided 1 large onion, chopped 3/4 lb (350 g) tempeh, cut into bite-sized pieces 1/4 cup (60 mL) white wine 2 Tbsp (30 mL) low-sodium soy sauce or tamari 4 cups (1 L) crimini or shiitake mushrooms, sliced 2 celery stalks, chopped 3 carrots, peeled and chopped 1 Tbsp (15 mL) unbleached all-purpose flour 1 1/2 cups (350 mL) vegetable stock 40 garlic cloves, peeled 2 fresh thyme sprigs 1 bay leaf 1 cup (250 mL) fresh or frozen peas Freshly ground black pepper, to taste In large saucepan heat 1 Tbsp (15 mL) olive oil over medium heat. Add onion and sauté, stirring frequently, until very soft and beginning to caramelize, about 15 minutes. Meanwhile, heat remaining 2 Tbsp (30 mL) olive oil in frying pan over medium heat. Add tempeh and sauté until golden brown on all sides, 8 to 10 minutes. Add wine and soy sauce and, stirring occasionally, cook until liquid is almost completely reduced. Transfer to bowl and set aside. Once onions have started to caramelize, stir in mushrooms and sauté until starting to brown, about 8 minutes. Stir in celery and carrots and continue to cook another 5 minutes. Sprinkle flour over vegetables and cook, stirring constantly, for 1 minute. Add stock, garlic, thyme sprigs, and bay leaf, scraping up any brown bits on bottom of pan. Bring to a boil, then reduce heat to a simmer, and add tempeh with any juices that have collected in bowl. Cover and simmer for 30 minutes, stirring occasionally. Uncover and continue to cook until sauce has thickened slightly, about 5 minutes. Stir in peas and cook for 1 minute. Discard thyme sprigs and bay leaf. Season with freshly ground black pepper to taste. Serve with steamed broccoli and potatoes if desired. Serves 6. Each serving contains: 271 calories; 15 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 25 g carbohydrates; 3 g fibre; 274 mg sodium from " Onions, Garlic, and Leeks! ", alive #354, April 2012

Tacos This is a great recipe to shake up taco night. Shallots generally have a mild onion flavour and are a good source of vitamins A and C as well as potassium. 1 lb (450 g) halibut (or other firm white fish, such as tilapia or cod) 3 Tbsp (45 mL) extra-virgin olive oil 1 tsp (5 mL) ground coriander 2 tsp (10 mL) dried oregano 1 tsp (5 mL) smoked Spanish paprika 1 tsp (5 mL) turmeric 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) freshly ground black pepper 2 cups (500 mL) red cabbage, shredded 1 carrot, grated 1/3 cup (80 mL) fresh cilantro leaves 8 small corn tortillas Pickled shallots ( recipe below ) Your favourite salsa, as garnish Fat-free sour cream, as garnish Lime wedges, as garnish Rinse fish under cold water and pat dry with paper towel. Cut into 2 in (5 cm) pieces. In bowl whisk together olive oil, coriander, oregano, paprika, turmeric, salt, and pepper. Add fish and gently stir to coat in marinade. Refrigerate at least 30 minutes. Meanwhile toss together cabbage, carrot, and cilantro in large bowl. Set aside. Heat nonstick sauté pan over medium heat. Working in batches, remove several pieces of fish from marinade and cook until lightly browned and flaky, about 1 to 2 minutes per side. Place on plate and cook remaining fish. To assemble, warm tortillas on both sides in clean frying pan over medium heat. Top warm tortilla with cabbage mixture, a few pieces of fish, and some pickled shallots. Garnish with your favourite salsa, sour cream, and a squeeze of lime juice if desired. Serves 8. Each serving contains: 177 calories; 15 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 3 g fibre; 432 mg sodium Pickled Shallots 3 large shallots 1/2 cup (125 mL) red wine vinegar 2 Tbsp (30 mL) raw cane sugar 1/2 tsp (2 mL) salt 1 small dried red chili (optional) Peel and slice shallots into 1/8 in (0.25 cm) thick rings. Separate the slices into rings; discard any green sprouts or discoloured rings. Place vinegar, sugar, salt, and dried chili (if using) in small saucepan. Bring to a simmer over medium heat and stir in shallot rings. Bring mixture back to a simmer and cook for 30 seconds. Pour hot pickled shallots into bowl and let cool at room temperature. Shallot rings will turn glassy as they cool. Cover and store in refrigerator for up to 3 weeks. Makes about 1 cup (250 mL). 1 Tbsp (15 mL) contains: 16 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 0 g fibre; 75 mg sodium from " Onions, Garlic, and Leeks! ", alive #354, April 2012

These stuffed onions will leave your crowd crying for more. Onions are a good source of vitamin B6, folate, potassium, and a very good source of vitamin C. 6 medium onions, red or white 2 Tbsp (30 mL) extra-virgin olive oil, divided 3 garlic cloves, minced 1/2 tsp (2 mL) salt 3/4 cup (180 mL) medium bulgur 1 cup (250 mL) boiling water 1/2 cup (125 mL) toasted almonds, finely chopped 1/4 cup (60 mL) yellow raisins 2 tomatoes, chopped 1 tsp (5 mL) fresh thyme leaves, chopped 1/4 tsp (1 mL) freshly ground black pepper 2 cups (500 mL) spinach, chopped 1/2 tsp (2 mL) lemon zest 1/4 cup (60 mL) goat cheese or aged Gruyère cheese Preheat oven to 375 F (190 C). Cut off top 1/2 in (1 cm) of each onion and discard. Trim root end just enough for onion to stand upright. Peel skin off each onion and, with a melon baller or spoon, scoop out all but the outer 2 layers, reserving half the onion scraps. Place onion shells in 13 x 9 x 2 in (3.5 L) baking dish and set aside. Finely chop reserved onion scraps while heating 1 Tbsp (15 mL) olive oil over medium heat in large frying pan. Cook chopped onion, garlic, and salt, stirring occasionally, until onions are golden brown, about 20 minutes. Meanwhile, combine bulgur and boiling water in bowl. Cover and let sit for 15 minutes. Drain and transfer to large bowl. Stir in almonds, raisins, and chopped tomatoes. Set aside. When onions are golden stir in thyme and pepper. Cook for 1 minute before adding spinach. Continue cooking, stirring constantly, until spinach is wilted, about 4 minutes. Add onion mixture to bulgur mixture. Add lemon zest and mix well. Divide stuffing among onion shells and top each with cheese. Drizzle remaining 1 Tbsp (15 mL) olive oil over onions and cover loosely with foil. Bake for 1 hour. Uncover, baste onions with pan juices, and continue baking until onions are very tender, about another 20 minutes. Let cool slightly before serving. Serves 6. Each serving contains: 254 calories; 8 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 29 g carbohydrates; 6 g fibre; 257 mg sodium from " Onions, Garlic, and Leeks! ", alive #354, April 2012

Miso is a soy paste with the consistency of nut butter. It is a source of vitamin B12, copper, zinc, and magnesium and a good source of protein with 2 g of protein in each tablespoon of miso. 2 Tbsp (30 mL) hiro miso or white miso 2 Tbsp (30 mL) tahini 3 Tbsp (45 mL) fresh orange juice 1 tsp (5 mL) raw cane sugar 1 Tbsp (15 mL) mirin 1 Tbsp (15 mL) rice vinegar 2 Tbsp (30 mL) warm water 12 asparagus spears 12 spring onions 2 tsp (10 mL) extra-virgin olive oil Preheat grill or grill pan over medium-high heat. In blender mix together miso, tahini, orange juice, sugar, mirin, rice vinegar, and water until smooth. Taste and adjust seasoning with a little more rice vinegar if desired. Sauce can be refrigerated for up to 1 week and thinned if needed by whisking in a little more water. Set sauce aside while preparing asparagus and spring onions. Trim root ends of asparagus and place spears in large bowl. Clean spring onions and remove any loose or bruised outer leaves. Trim onion roots and about 1/2 in (1 cm) of the green tops. Place spring onions in bowl along with asparagus. Drizzle with oil and toss to coat evenly. Grill asparagus and onions in batches until slightly charred. Transfer to serving plate and serve immediately with miso dipping sauce. Serves 4. Each serving contains: 125 calories; 4 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 15 g carbohydrates; 3 g fibre; 336 mg sodium from " Onions, Garlic, and Leeks! ", alive #354, April 2012

Khichuri is an easily digestible and regenerative food. It can be a stand-alone meal or an accompaniment to other recipes as part of a multicourse meal for a hungry crowd. 1 1/4 cup (310 mL) mung beans 1 1/4 cup (310 mL) brown basmati rice, rinsed 1 Tbsp (15 mL) unsalted butter or ghee (clarified butter) 1 onion, finely chopped 5 to 7 garlic cloves, chopped 1 tsp (5 mL) ginger root, minced 1/2 tsp (2 mL) turmeric 1/2 tsp (2 mL) black pepper 3/4 tsp (4 mL) crushed red chili flakes 1/2 tsp (2 mL) cumin or garam masala spice mix (optional) 1 to 2 cups (250 to 500 mL) chopped vegetables (such as asparagus, broccoli, cauliflower, zucchini, or carrot) Cilantro, for garnish Soak mung beans and rice separately in 2 cups (500 mL) filtered water each, overnight (8 to 12 hours). This is optional, but recommended for optimal digestion and flavour. The next day place soaked mung beans and rice in large pot, adding butter or ghee plus 2 cups (500 mL) water. Bring to a boil. Reduce and simmer for 10 minutes. Add onion, garlic, ginger, and spices. Simmer for 15 minutes until soft and soupy. Add veggies and simmer until soft, adding water if necessary. Garnish with cilantro before serving. Serve with yogourt or fresh lime wedge to decrease spiciness. Serves 8. Each serving contains: 70 calories; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 12 g carbohydrates; 2 g fibre; 17 mg sodium source: " Culinary Spices for Life ", alive #354, April 2012

This is a favourite recipe, and I have fond memories of making this for the first time with my father-in-law. It is a multilayered recipe with several steps—you need to start preparing it two days before you intend to serve it. It is well worth it, as taking shortcuts diminishes not only its flavour but also its nourishing qualities. Dosas 2 cups (500 mL) brown rice 1 cup (250 mL) red lentils 2 Tbsp (30 mL) fresh lemon juice 1 tsp (5 mL) unrefined salt 1 to 2 Tbsp (15 to 30 mL) unsalted butter, ghee (clarified butter), or virgin coconut oil Put brown rice in bowl and cover with 4 cups (1 L) filtered warm water. In second bowl cover lentils with 2 cups (500 mL) water. Add 1 Tbsp (15 mL) lemon juice to each bowl. Let both bowls sit overnight (8 to 12 hours) at room temperature, covered with tea towel. Drain water from both bowls. Blend rice and lentils separately in food processor or high-powered blender with fresh filtered water (approximately 2 cups/500 mL water for rice and 1 cup/250 mL water for lentils) until smooth and creamy. Mix both purées together with salt, adding more warm water if needed, to make batter the consistency of cream. Cover and leave another 24 hours in a warm place, such as on top of the fridge. When fermentation is complete, batter is ready for frying. Heat cast iron pan until it’s very hot to avoid sticking. Fry like pancakes, using butter, ghee, or coconut oil to coat pan. Note: you can add more water to make a thinner crepe-like pancake, if desired. If the batter is too sticky, add additional oil (approximately 3 Tbsp/45 mL) to batter before frying. Makes about 20 thin pancakes. Serves 8. Each serving contains: 81 calories; 2 g protein; 2 g total fat (2 g sat. fat, 0 g trans fat); 14 g carbohydrates; 1 g fibre; 292 mg sodium Dosa Filling 5 to 7 small to medium new potatoes, halved 2 Tbsp (30 mL) unsalted butter, ghee (clarified butter), or virgin coconut oil 1 Tbsp (15 mL) mustard seeds Dried red chilies to taste (optional) 1 tsp (5 mL) turmeric 1 medium yellow onion, chopped 1 cup (250 mL) green peas (optional) Unrefined salt, to taste Boil potatoes until very soft. Cut into small slices and set aside. Add butter, ghee, or oil to pan over medium heat and add mustard seeds. Cook until they pop. Add chilies (if using), then turmeric and onion. Cook until onion is translucent. Add potatoes and green peas (if using) and salt to taste. Sauté until soft. Serve dosas with dosa filling either on top or inside. Serves 8. Each serving contains: 156 calories; 4 g protein; 4 g total fat (3 g sat. fat, 0 g trans fat); 28 g carbohydrates; 4 g fibre; 35 mg sodium source: " Culinary Spices for Life ", alive #354, April 2012

This is one of the most loved dishes in South Indian cuisine. It accompanies most meals. There are many variations to this sambar recipe depending on different family traditions and different regions. 1 1/2 Tbsp (22 mL) tamarind 1 cup (250 mL) lentils 1/2 tsp (2 mL) turmeric 2 tsp (10 mL) virgin coconut oil 5 small dried red chilies (or to taste) 1/2 tsp (2 mL) mustard seeds 1/2 tsp (2 mL) fenugreek seeds 8 curry leaves (optional) 1 medium onion 1/4 tsp (1 mL) asafetida* (optional) 1 large tomato 1 cup (250 mL) mixed chopped vegetables (such as green beans, zucchini, cabbage, or carrot) 2 Tbsp (30 mL) sambar powder (you can buy this prepared like garam masala) Unrefined salt, to taste Cilantro, for garnish *Commonly used in Indian cooking, this sulphur-smelling spice will tame once cooked. It adds an oniony flavour. Soak tamarind in 1 cup (250 mL) water for 20 minutes. Squeeze out all pulp and mix with soaked water until you have 1 cup (250 mL) juice. Set aside. Wash, clean, and drain lentils. In heavy cooking pot boil 4 cups (1 L) water (add more as needed). Add lentils, turmeric, and 1 tsp (5 mL) oil. As lentils boil, skim off foam and discard. Boil until lentils are soft, about 40 minutes, then mash coarsely with fork.. Heat remaining oil in separate pan over medium heat. Once hot, add chilies, mustard seed, fenugreek, and curry leaves (if using) and sauté for 2 minutes. Add onion, cooking until lightly browned. Add tamarind juice and boil gently until onions are cooked. Add onion mixture to lentils and add asafetida (if using), tomato, veggies, sambar powder, and salt. Boil mixture for 5 to 10 minutes and remove from heat. Garnish with fresh cilantro. This can also be served as a filling or topping for dosas. Serves 8. Each serving contains: 74 calories; 3 g protein; 1 g total fat (1 g sat. fat, 0 g trans fat); 13 g carbohydrates; 3 g fibre; 22 mg sodium source: " Culinary Spices for Life ", alive #354, April 2012

This recipe utilizes several potent health-promoting foods, namely cabbage, turmeric, tomato, and onion. Hold that thought as you slowly savour the goodness. 2 new potatoes, scrubbed (not peeled) and cubed 1/4 cup (60 mL) mustard oil 3 cups (750 mL) cabbage, chopped Unrefined salt, to taste 1 Tbsp (15 mL) turmeric paste* 1 1/4 to 2 tsp (6 to 10 mL) chili paste* 1 Tbsp (15 mL) cumin paste* 1 Tbsp (15 mL) coriander paste* 1 cup (250 mL) tomatoes, diced (optional) 2 Tbsp (30 mL) ghee (clarified butter), unsalted butter, or virgin coconut oil 2 bay leaves 1 Tbsp (15 mL) garam masala spice mix *1 Tbsp (15 mL) dry spice mixed with 2 Tbsp (30 mL) water creates approximately 2 Tbsp (30 mL) paste. Fry potatoes in mustard oil over medium heat until lightly browned, being careful not to scorch them. Remove potatoes and set aside. Add cabbage to remaining oil, sprinkle with salt, and cover for 5 minutes. Remove cover and add spice pastes. Fry over low to medium heat, stirring, until spices are well blended with cabbage. Add 1/4 to 1/2 cup (60 to 125 mL) water. Stir, and add potatoes as well as tomatoes (if using). Simmer over medium heat until potatoes are cooked and there is practically no “gravy” in pan. In separate frying pan heat ghee, butter, or coconut oil, and add bay leaves and garam masala. Fry for 2 minutes and pour over cabbage. Remove from heat. Accompany with brown rice. Serves 6. Each serving contains: 182 calories; 2 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 14 g carbohydrates; 3 g fibre; 212 mg sodium source: " Culinary Spices for Life ", alive #354, April 2012

This dish works for either dinner or brunch on a lazy Sunday afternoon. Look for rye bread with rye flour or rye meal as the first ingredients instead of wheat flour, a euphemism for white refined flour. 1 Tbsp (15 mL) unsalted butter 1 Tbsp (15 mL) oil, such as grapeseed 1/2 lb (225 g) button mushrooms, sliced (about 3 cups) 4 large free-range eggs 1 Tbsp (15 mL) white vinegar 2 Tbsp (30 mL) grainy mustard 4 slices rye bread, lightly toasted Salt and pepper, to taste Hot sauce, optional 1 cup (250 mL) micro greens Heat butter and oil over medium heat in skillet. As soon as butter foam subsides add mushrooms and cook 6 minutes, or until softened and light brown. Remove pan from heat and set aside. To poach eggs, fill lidded large skillet with water and bring to a boil. Break eggs into separate teacups or small bowls. Add vinegar to boiling water. Gently tip eggs into pan, and immediately turn off heat and cover tightly. Let sit for 4 minutes. Using slotted spoon or spatula, carefully remove poached eggs from water and set on clean dish towel to drain. Spread an even amount of mustard on toasted rye slices. Top with mushrooms and poached eggs. Season eggs with salt and pepper, and a few squirts of hot sauce if desired. Garnish with micro greens. Serves 4. Each serving contains: 228 calories; 11 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 18 g carbohydrates; 3 g fibre; 370 mg sodium source: " MIcrogreens ", alive #355, April 2012

Omega-3-rich rainbow trout is gussied up with this fresh tasting green sauce. The best micro greens to use include brown mustard, arugula, cress, radish, or fenugreek. Wild salmon or Arctic char are good fish choices as well. Use extra sauce as a salad dressing. 1 1/2 lbs (750 g) rainbow trout filets Salt and pepper, to taste 1 cup (250 mL) packed micro greens 1 shallot, minced 2 garlic cloves, minced Juice of 1/2 lemon 1 tsp (5 mL) lemon zest 1 Tbsp (15 mL) red wine vinegar Salt and pepper, to taste 1/4 cup (60 mL) extra-virgin olive oil Preheat oven to 375 F (190 C). Slice trout into 4 equal-sized pieces. Rinse, pat dry with paper towel, and season with salt and pepper. Place trout pieces on silicone- or parchment paper-lined baking sheet and bake for 12 minutes, or until flesh is opaque and easily flakes. Meanwhile, add micro greens, shallot, garlic, lemon juice, lemon zest, red wine vinegar, and salt and pepper to blender or food processor and pulse until combined. With machine running, pour in olive oil through feed tube and blend until just slightly chunky. Serve trout with green sauce. Serves 4. Each serving contains: 359 calories; 36 g protein; 23 g total fat (4 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 109 mg sodium source: " MIcrogreens ", alive #355, April 2012

Pea shoots work particularly well as a garnish for these deconstructed sushi rolls. To add a fanciful touch, consider using Bhutanese red rice or Chinese black rice. For extra protein, incorporate cooked tofu strips, smoked salmon, or cooked shrimp. 1 1/2 cups (350 mL) brown rice 3 cups (750 mL) water 1 cup (250 mL) frozen shelled edamame 3 sheets nori 1 medium carrot, shredded 3 green onions, thinly sliced 1/2 cup (125 mL) orange juice 2 Tbsp (30 mL) yellow miso paste 1 Tbsp (15 mL) fresh ginger, minced 1 Tbsp (15 mL) rice vinegar 1/4 tsp (1 mL) red chili flakes 1 ripe avocado, pitted and cubed 1 cup (250 mL) micro greens 2 Tbsp (30 mL) sesame seeds, preferably toasted Place rice and water in medium saucepan. Bring to a boil, reduce heat, and simmer covered until tender, about 25 minutes. Remove from heat and cool to room temperature. Prepare edamame according to package directions and set aside. Toast nori sheets one at a time in dry skillet over medium heat until fragrant. Crumble or chop coarsely. Place cooled rice in large bowl and toss with edamame, nori, carrot, and green onion. Place orange juice, miso, ginger, rice vinegar, and red chili flakes in blender and blend until smooth. Toss ginger dressing with rice mixture. Divide among serving bowls and garnish with avocado, micro greens, and sesame seeds. Serves 4. Each serving contains: 445 calories; 13 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 71 g carbohydrates; 9 g fibre; 344 mg sodium source: " MIcrogreens ", alive #355, April 2012

The quinoa filling can be made up to two days in advance. Consider serving with a warming bowl of miso soup. 1 cup (250 mL) quinoa 1 3/4 cups (430 mL) water 1/3 cup (80 mL) chopped walnuts 1 large carrot, sliced into matchsticks 1 red bell pepper, thinly sliced 1/4 cup (60 mL) extra-virgin olive oil 3 Tbsp (45 mL) low-sodium soy sauce 3 Tbsp (45 mL) rice vinegar 2 garlic cloves, minced 1 Tbsp (15 mL) ginger, minced 2 tsp (10 mL) sesame oil 20 rice paper wrappers 1 1/2 cups (350 mL) micro greens Juice of 1/2 lime 2 tsp (10 mL) garlic chili sauce In medium saucepan combine quinoa and water. Bring to a boil, reduce heat, and simmer covered for 15 minutes, or until liquid has been absorbed. Meanwhile, in dry skillet over medium heat, toast walnuts until lightly browned, about 3 minutes, stirring often. Fluff cooked quinoa with fork and combine in large bowl with carrot, red pepper, and walnuts. In small bowl whisk together olive oil, half the soy sauce, 2 Tbsp (30 mL) rice vinegar, garlic, ginger, and sesame oil; stir into quinoa mixture. Fill a shallow pan large enough for rice paper wrapper to lie flat with hot water, and soak 1 rice paper until softened, about 15 seconds. Remove to flat work surface and place about 1/3 cup (80 mL) quinoa filling down the centre. Top with some micro greens. Fold top and bottom edges over mixture, then fold one of the remaining sides over top and roll tightly. Repeat with remaining wrappers and quinoa filling. To make dipping sauce, in small bowl whisk together remaining soy sauce, remaining rice vinegar, lime juice, and garlic chili sauce. Serves 6. Each serving contains: 319 calories; 6 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 37 g carbohydrates; 3 g fibre; 418 mg sodium source: " MIcrogreens ", alive #355, April 2012

This smooth, creamy dessert is not only decadent but good for you too. The dark chocolate contains four times the antioxidants found in tea. Coupled with organic tofu, it will easily be a family favourite. 4 oz (125 g) 70% pure dark cocoa chocolate 1/2 cup (125 mL) plain soy milk 10 oz (300 g) pkg soft plain tofu 1 Tbsp (15 mL) agave syrup 1/2 tsp (2 mL) pure vanilla flavouring Melt chocolate with soy milk in bowl over saucepan with simmering water. Be sure the bowl is not touching the water. Stir until chocolate is melted. Drain tofu and place in food processor. Add melted chocolate mixture and whirl until blended. Scrape down the sides. Add syrup and vanilla and whirl until smooth. Pour mixture into 4 little dessert bowls and refrigerate for about 2 hours or until slightly firm. Garnish with chocolate curls and serve. Be creative with flavourings; add some cinnamon and grated orange peel, or serve with fresh raspberries. Makes 4 - 1/2 cup (125 mL) servings. Each serving contains: 227 calories; 6 g protein; 14 g total fat (7 g sat. fat, 0 g trans fat); 18 g carbohydrates; 4 g fibre; 20 mg sodium source: " Fighting Cancer with Food ", alive #354, April 2012

Fresh kale holds its physical properties for a long time but grows bitter with age. Be sure kale is crisp and fresh, as it can be deceiving. However, once made into a salad kale holds for a couple of days, and the flavours and texture are actually enhanced. 1 bunch fresh kale Freshly squeezed juice from 1/2 lemon 2 Tbsp (30 mL) extra-virgin olive oil 1 navel orange, peeled and bitter white pith removed 2 tsp (10 mL) maple syrup Sea salt Freshly ground black pepper 1/4 cup (60 mL) pumpkin seeds, toasted Trim kale, removing stalks. Stack leaves one on top of the other and thinly slice crosswise into ribbons. Wash and spin dry. Place in a large bowl. Drizzle with lemon juice, olive oil, and a little salt. Using your fingertips, massage leaves until kale begins to soften and wilt. Salad can be made up to this point and refrigerated for up to 2 days. Cut peeled orange into segments and add to salad. Squeeze juices from the orange membrane over salad. Drizzle with maple syrup. Toss together to coat evenly. Add sea salt and fresh pepper to taste. Sprinkle with pumpkin seeds just before serving. Serves 4 to 6. Each serving (based on 4) contains: 171 calories; 5 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbohydrates; 4 g fibre; 39 mg sodium source: " Fighting Cancer with Food ", alive #354, April 2012

Not enough can be said about the importance of turmeric in a cancer recovery diet. It is not only recognized for its cancer-fighting properties but also contributes an amazing colour to this dish. Serve spooned over brown basmati rice or with rotis made from gluten-free millet flour. 2 Tbsp (30 mL) unrefined coconut oil or extra-virgin olive oil 6 boneless, skinless organic chicken thighs (about 1 1/4 lbs/575 g) 2 tsp (10 mL) cumin seeds 2 tsp (10 mL) black or brown mustard seeds 1 large onion, finely diced 1 1/2 Tbsp (22 mL) fresh ginger root, peeled and finely minced 1 Tbsp (15 mL) turmeric 1 Tbsp (15 mL) ground cumin 14 oz (398 mL) can diced tomatoes, including juice 3/4 cup (180 mL) low-sodium chicken or vegetable broth 1 cinnamon stick 5 1/2 oz (165 mL) can coconut milk 1 tsp (5 mL) freshly squeezed lime juice 1/2 tsp (2 mL) pure maple syrup Sea salt and freshly ground black pepper Minced cilantro Preheat oven to 350 F (180 C). Heat oil in large heavy pot over medium heat. Add chicken thighs a couple at a time and gently sear until lightly browned. Remove to a platter and repeat with remaining chicken. Add cumin and mustard seeds to remaining oil in pot. Sauté until they begin to pop, about 1 minute. Immediately add onion, ginger, turmeric, and ground cumin. Add a little more oil if needed. Sauté for about 3 minutes or until onion is soft but not browned. Add diced tomatoes and their juices and broth. Nestle chicken thighs in mixture to cover adequately with juices. Add cinnamon stick and bring to a gentle boil. Cover, reduce heat, and simmer gently for 20 minutes. Stir occasionally. Stir in coconut milk, cover, and simmer for a few more minutes or until chicken is cooked through and sauce is piping hot. Remove cinnamon stick and stir in lime juice and maple syrup. Add salt and pepper to taste. Serve sprinkled with fresh cilantro. Excellent spooned over rice with steamed broccoli rabe on the side. Serves 4. Each serving contains: 265 calories; 15 g protein; 18 g total fat (14 g sat. fat, 0 g trans fat); 14 g carbohydrates; 2 g fibre; 381 mg sodium Tip: Canned products are under fire these days regarding bisphenol A (BPA). It’s been linked to cancer and other health issues. BPA is a polycarbonate plastic used to line canned products, which forms a barrier between the metal and the food to prevent bacterial contamination. Look for canned tomatoes that don’t contain BPA or tomatoes packed in jars. source: " Fighting Cancer with Food ", alive #354, April 2012

Smooth and easy on the taste buds, hummus is an excellent means to get your protein intake pumped when meat is otherwise difficult to enjoy. Wonderful as a dipping sauce for veggies and full of healthy antioxidants, hummus kicks in a volume of good nutrients. 2 Tbsp (30 mL) extra-virgin olive oil 1 medium onion, chopped 2 garlic cloves, minced 1 cup (250 mL) frozen shelled edamame, thawed 1 cup (250 mL) frozen petite green peas, thawed 1/3 cup (80 mL) warm water 1/4 cup (60 mL) organic tahini 3 Tbsp (45 mL) extra-virgin olive oil 2 Tbsp (30 mL) miso paste 1 lemon 1 1/2 tsp (7 mL) ground cumin 1 tsp (5 mL) ground coriander 2 Tbsp (30 mL) fresh cilantro, finely minced Sea salt and freshly ground black pepper Peppery extra-virgin olive oil (optional) Heat oil in heavy saucepan. Add onion and garlic and sauté just until soft but not browned. Add thawed edamame and gently sauté for a couple of minutes until slightly softened. Transfer mixture to food processor fitted with a metal blade. Add thawed peas, warm water, tahini, 3 Tbsp (45 mL) olive oil, miso paste, lemon zest from 1/2 lemon, 3 Tbsp (45 mL) lemon juice, cumin, coriander, and fresh cilantro. Purée until smooth. Add salt and pepper to taste. Drizzle with peppery extra-virgin olive oil, if desired. Serve with fresh cut vegetables and rice crisps for dipping. Also excellent as a spread on gluten-free bread with grilled chicken. Makes 2 cups (500 mL). Each 2 Tbsp (30 mL) serving contains: 64 calories; 2 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 60 mg sodium source: " Fighting Cancer with Food ", alive #354, April 2012