Food

This soup contains helpful anti-inflammatory vegetables and nutrients. The spicy component of chili paste jumpstarts the taste buds and is an excellent appetite stimulant. 4 cups (1 L) vegetable or chicken stock 2 in (5 cm) piece fresh ginger root, peeled and finely minced 1 large garlic clove, finely minced 3 Tbsp (45 mL) brown rice vinegar 2 Tbsp (30 mL) chili paste 1 Tbsp (15 mL) wheat-free tamari soy sauce 1 large carrot, peeled and cut into matchstick pieces 5 shiitake or crimini mushrooms, sliced 1 cup (250 mL) firm tofu, diced 1 cup (250 mL) fresh green beans, julienned 1 Tbsp (15 mL) organic kuzu* 4 green onions, green part only, cut into matchstick pieces Sesame oil (optional) Fresh pea shoots or bean sprouts (optional) * Kuzu is an organic wild Asian root that when dried looks a bit like rock salt. It is used to thicken soups and sauces. Heat stock in large saucepan. Add 2 Tbsp (30 mL) minced ginger root, garlic, vinegar, chili paste, soy sauce, carrots, and mushrooms. Bring to a low boil. Reduce heat; cover and simmer for 5 minutes to blend flavours. Add tofu and green beans. Simmer for a couple of minutes until piping hot. To thicken, crush kuzu in 1 Tbsp (15 mL) cold water and stir to dissolve. Add to soup and stir constantly until soup slightly thickens. Stir in green onions. Add a splash of sesame oil if you wish. Serve with a few fresh pea shoots or bean sprouts on top. Serves 4 to 6. Each serving (based on 4) contains: 135 calories; 10 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 15 g carbohydrates; 2 g fibre; 638 mg sodium source: " Fighting Cancer with Food ", alive #354, April 2012

I make this in big batches and keep it in the refrigerator. It’s excellent for breakfast but also at midday when a little healthy pick-me-up is needed. 5 cups (1.25 L) gluten-free rolled oats* 2 cups (500 mL) raw almonds, chopped 1 cup (250 mL) walnuts, chopped 1 cup (250 mL) raw pumpkin seeds 1 cup (250 mL) raw sunflower seeds 1 Tbsp (15 mL) ground cinnamon 2 tsp (10 mL) ground ginger 1 tsp (5 mL) sea salt 3/4 cup (180 mL) pure maple syrup 1/2 cup (125 mL) coconut oil 1 1/2 cups (350 mL) golden raisins 1 cup (250 mL) dried apricots, chopped 1/2 cup (125 mL) dried cranberries 1/2 cup (125 mL) flaxseeds *Also feel free to substitute buckwheat or millet flakes. Preheat oven to 225 F (110 C). Combine oats, nuts, seeds, and seasonings in large bowl. Gently toss together to mix. Heat syrup and oil in saucepan just until warmed. Stir together and drizzle over oat mixture. Using your hands, toss together until evenly blended. Spread mixture out onto large rimmed baking sheets. Bake in preheated oven for 45 minutes, stirring often until crisp and dried. Mixture should be lightly golden. Remove and cool before adding dried fruits and flaxseed. Store in tightly covered container in the refrigerator or freezer. Serve sprinkled over soy yogourt or with rice or soy milk. Makes about 13 cups (3.25 L). Each 2 Tbsp (30 mL) serving contains: 124 calories; 4 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 2 g fibre; 2 mg sodium source: " Fighting Cancer with Food ", alive #354, April 2012

This is a delicious way to enjoy the best of our summer fruits and to keep entertaining easy. This recipe turns out perfect every time, offers a big “wow” factor, and takes little time to prepare. For the Cobbler 2 Tbsp (30 mL) cornstarch 1 cup (250 mL) hot water 1/4 cup (60 mL) honey 3 cups (750 mL) peaches, sliced 2 cups (500 mL) berries (raspberries, blueberries, Saskatoon berries, or any combination) 1/2 tsp (2 mL) cinnamon For the Crust 1 1/4 cups (310 mL) whole wheat pastry flour 1/4 tsp (1 mL) salt 1 1/2 tsp (7 mL) baking powder 2 Tbsp (30 mL) cold-pressed canola oil 1 Tbsp (15 mL) honey 1/2 cup (125 mL) soy or rice milk Preheat oven or grill to 400 F (200 C). Combine the cornstarch and hot water and add to a saucepan on medium heat. Stir in the honey, peaches, and berries. Bring to a boil, stirring continuously, until the mixture thickens. Add cinnamon and pour into a baking dish. To make the crust, mix the flour, salt, and baking powder in a large bowl. Add the oil and mix into the flour, crumbling the mixture between your fingers until it is fine and crumbly. Combine the honey with the soy or rice milk. Stir the milk mixture into the flour mixture and gently pour the batter over the fruit. Spread if necessary, but the crust does not have to perfectly cover the fruit. Bake about 25 minutes, until golden brown. Serves 6 to 8. Nutrition Information: Based on 8 servings, per serving: 194.5 calories; 4.2 g protein; 4.5 g total fat (0.4 g saturated); 38.0 g carbohydrates; 6.1 g fibre; 141.0 mg sodium source: " Fire Up Your Summer Menu ", alive #298, August 2007

This kind of cooking is so versatile. These vegetables are tasty and delicious fresh off the grill, but they can also be served chilled as an antipasto dish or even used as sandwich filler for gourmet Mediterranean subs. 2 cups (500 mL) red bell peppers, cut into 1-in (2-cm) strips 2 cups (500 mL) zucchini, cut french-fry style 2 cups (500 mL) eggplant, cut french-fry style 2 cups (500 mL) new potatoes, cut into chunky quarters 1/4 cup (60 mL) extra-virgin olive oil 1 tsp (5 mL) coarse rock salt 6 cloves of garlic, finely chopped 1 cup (250 mL) mixed fresh herbs (rosemary, oregano, basil, chives), chopped Preheat grill to 350 F (180 C). Place the vegetable pieces directly on the barbecue. Grill for 10 minutes, check to see they are getting soft, and then cook for another 5 to 10 minutes as required. Meanwhile, mix together the olive oil, salt, garlic, and chopped herbs in a large bowl. Add grilled veggies and marinate 5 minutes. Serve warm. Serves 6. Nutrition Information: Per serving: 271.8 calories; 8.1 g protein; 10.7 g total fat (1.5 g saturated); 42.9 g carbohydrates; 15.3 g fibre; 415.0 mg sodium source: " Fire Up Your Summer Menu ", alive #298, August 2007

This is one of my favourite summertime recipes, filling and well balanced with veggies, protein, and good fats. Use lots of fresh lemon juice for a refreshing zip. 3 to 4 cups (750 mL to 1 L) cooked pearl or pot barley 1/4 cup (60 mL) extra-virgin olive oil 1/4 cup (60 mL) lemon juice 3 cups (750 mL) fresh tomatoes, roughly chopped 2 cups (500 mL) fresh parsley, finely chopped 1/2 cup (125 mL) red onion, finely diced 1 14-oz (398-mL) can chick peas, drained 1 tsp (5 mL) sea salt Rinse the cooked barley with cold water to cool. Drain well. In a small jar, mix together the olive oil and lemon juice. Shake well. In a large bowl, gently fold all the ingredients together, starting with the fresh tomatoes, parsley, and herbs, and finishing with the dressing. The salad should have a lovely shine. Drizzle with extra olive oil if required. Serves 6. Nutrition Information: Per serving: 109.6 calories; 3.0 g protein; 2.0 g total fat (1.7 g saturated); 20.9 g carbohydrates; 2.5 g fibre; 103.0 mg sodium source: " Fire Up Your Summer Menu ", alive #298, August 2007

You may wish to start this recipe a day ahead. To make this simple dessert sing, take a trip to your local farmers’ market and bring home enough fresh seasonal fruit to spoon over top. 1/4 cup (60 mL) butter 1 1/4 cups (300 mL) sugar 2 Tbsp (30 mL) lemon zest 6 egg yolks 1/4 cup (60mL) all-purpose flour 1/4 cup (60 mL) lemon juice 2 cups (500 mL) milk Pinch cream of tartar 8 egg whites Seasonal berries and fruit Step 1: Using the paddle attachment on your mixer, cream butter and sugar. Add lemon zest and egg yolks; beat for 2 minutes or until smooth. Incorporate flour, then add lemon juice. Scrape this mixture into a large mixing bowl and whisk in milk. Step 2: Butter and dust 6 ramekins with sugar. Add cream of tartar to egg whites and beat until they form stiff peaks. Fold 1/3 of the egg whites into the mixture from step 1. Pour this mixture back into the remaining egg whites. Gently fold together. Pour mixture into prepared ramekins. Step 3: Bake puddings in a water bath that rises 2/3 up the sides of your selected ramekins at 325 F (160 C) for 20 minutes. Allow puddings to cool for a couple of hours or overnight. Gently use a butter knife to remove them from the mould and serve topped with your favourite seasonal fruits. Serves 6. source: " C Restaurant ", alive #298, August 2007

Served at any temperature, this dish delivers and offers plenty of room for experimenting with various teas and vinaigrettes. Add another flavour edge by opting for the grill versus the pan for the salmon. Mustard Vinaigrette 1/4 cup (60 mL) lemon juice 1/4 cup (60 mL) whole grain mustard 3/4 cup (180 mL) extra-virgin olive oil Salt and pepper, to taste Combine all ingredients until blended. Rye Berry Salad 1 cup (250 mL) rye berries, washed 8 cups (2 L) water 1/4 cup (60 mL) carrots, diced 1/4 cup (60 mL) celery root, diced 1/4 cup (60 mL) red onions, diced 4 cloves garlic, crushed 2 whole bay leaves Salt 1 red pepper, diced 1 yellow pepper, diced 4 oz (125 g) baby spinach, wilted Place rye berries, water, carrots, celery root, and red onions into a heavy-bottomed pot. Bring to a boil, then turn temperature down and simmer for 2 minutes. Turn off heat and let stand for 1 hour. Place back on heat and bring back to a simmer; cook for 1 hour or until berries are plump and tender. Drain and adjust seasoning. Garnish with peppers and baby spinach and dress with a touch of vinaigrette. Salmon 6 wild salmon fillets, 5-oz (142 g) portions 5 Tbsp (75 mL) smoked tea (e.g., lapsang souchong) 4 tsp (20 mL) sea salt 1 Tbsp (15 mL) brown sugar Using a spice grinder, process the tea, salt, and sugar into a powder. Sprinkle this mixture onto the exposed flesh of the fish. Refrigerate for 2 hours. Remove from the fridge and rinse off the brine, pat dry, and bring to room temperature before cooking. Cook the marinated salmon until just underdone in a frying pan on medium-high heat, placing flesh face down, cooking for 4 minutes, and turning for another 3 minutes before removing from heat. Place salmon atop the rye berry salad and drizzle with vinaigrette. Serves 6. source: " C Restaurant ", alive #298, August 2007

This might be the first time you work with agar-agar, but it won’t be the last. The ponzu jelly is both citrus fresh and a deliciously fun presentation concept that comes together easily with the agar-agar’s natural bonding properties. 2 lbs (907 g) whole live spot prawns 4 1/4 quarts (4 L) water, salted, boiling 2 cups (500 mL) crushed ice Place prawns into a large dish and pour boiling salted water over them. Let sit for 2 minutes or until prawns are cooked before pouring off the hot liquid and refreshing the prawns with the crushed ice. Remove the heads from the tails and reserve the heads to make stock or bisque. Peel the tails and refrigerate prawns until needed. Ginger Green Onion Sauce 1 Tbsp (15 mL) fresh ginger juice 2 Tbsp (30 mL) finely chopped green onions 2 Tbsp (30 mL) vegetable oil 1 tsp (5 mL) toasted sesame seed oil Grate fresh ginger into a fine-mesh strainer or cheesecloth and squeeze to make 1 Tbsp (15 mL) of juice. Mix green onions, oils, and ginger juice and let sit for 2 hours to mature. Ponzu Sauce 1 cup (250 mL) lemon juice 1 cup (250 mL) rice wine vinegar 2 cups (500 mL) soy sauce 1/2 cup (125 mL) mirin Mix all ingredients and refrigerate. Ponzu Jelly 1 Tbsp (15 mL) agar-agar powder 3 Tbsp (45 mL) water 4 1/2 cups (1.06 L) ponzu sauce Dissolve agar-agar powder in water. Mix in with the ponzu sauce, bring to a boil, and cook for 1 minute. Pour into a nonstick mould and chill. When set, cut into desired shapes. To serve, place prawns atop ponzu jelly and top with the ginger and green onion sauce. Serves 6. source: " C Restaurant ", alive #298, August 2007

Garnish with fresh intention. Consider topping each bowl with a fine dice of red and yellow pepper, red onion, cucumber, and halved heirloom cherry tomatoes. 3 large red peppers, seeded 1 medium English cucumber, seeded and peeled 3 cloves garlic, peeled, cut in half (centre removed) 4 cups (1 L) plum tomatoes, canned, pureed and strained (no seeds) 1 medium red onion, peeled 1/2 cup (125 mL) extra-virgin olive oil 1/2 cup (125 mL) red wine vinegar 1 cup (250) fresh bread Salt and pepper, to taste 1 Tbsp (15 mL) Tabasco The day before you want to serve, roughly chop peppers, cucumber, and onion. Mix all ingredients in a glass dish and leave in fridge over night. To make, place all ingredients in a food processor. Puree until smooth. Strain the liquid then place in the fridge or on ice for 30 minutes to chill. Serve in ice-cold bowls. Serves 6. source: " C Restaurant ", alive #298, August 2007

Frozen gelato or fresh fruit sorbet adds sweetness to this delicious drink, but try freezing the yogourt as well to make a thicker, even creamier frappe. 1 cup (250 mL) seedless  watermelon, diced 1/2 ripe peach, diced 1/2 cup (125 mL) vanilla yogourt or soy equivalent 1/2 cup (125 mL) rooibos tea, brewed and chilled 1/3 cup (85 mL) peach or fresh fruit sorbet Fresh mint sprigs or fruit pieces for garnish Place the watermelon and peach in a blender and add remaining ingredients. Pulse to chop the fruit and blend until smooth. Serve immediately, garnished with mint or fruit pieces. Serves 2. source: " Tea-ming with Nutrients ", alive #297, July 2007

Get a powerful polyphenol punch by using tea in your smoothies. Prepare the rooibos ice cubes for this drink the day before you intend to serve it. 1 cup (250 mL) fresh pineapple, diced 1/2 cup (125 mL) fresh mango (or papaya), diced 1/2 cup (125 mL) rooibos tea, brewed and chilled 1/4 cup (60 mL) guava juice 1 Tbsp (15 mL) lime juice 1/2 cup (125 mL) ice cubes made with rooibos tea Fresh mint sprigs or fruit pieces for garnish Place the pineapple and mango in a blender and add remaining ingredients. Pulse to chop the fruit and blend until smooth. Serve immediately, garnished with mint or fruit pieces. Serves 2. source: " Tea-ming with Nutrients ", alive #297, July 2007

This recipe offers a new way to enjoy green tea, infusing it with fresh flavour. Also try this recipe with a fine Earl Grey or other black tea. 1/2 tsp (2 mL) dried culinary lavender flowers 1/2 tsp (2 mL) green tea leaves 2 Tbsp (30 mL) fresh mint leaves or 2 tsp (10 mL) dried mint 1 cup (250 mL) boiling water Honey to taste In a teapot, combine the lavender flowers, green tea leaves, and mint. Pour boiling water over the mixture. Steep for 10 minutes. Serve hot or chilled. Serves 1. source: " Tea-ming with Nutrients ", alive #297, July 2007

A year-round classic, strawberry shortcake is elevated to high art with the intense flavours readily available from local growers. 2 1/2 cups (625 mL) all-purpose flour 1/2 cup (125 mL) light brown sugar 1 1/2 tsp (7 mL) baking powder 1 tsp (5 mL) baking soda 1/4 (1 mL) tsp salt 1/4 cup (60 mL) cold unsalted butter (small cubes) 3/4 cup (180 mL) buttermilk 1 Tbsp (15 mL) vanilla extract Shortcakes Preheat oven to 425 F (220 C) and lightly oil a baking sheet. Whisk together all dry ingredients, breaking up any lumps by hand. With a fork or two knives, work cubed butter into the flour mixture, cutting until the mixture resembles course crumbs. Stir in buttermilk and vanilla until combined. (Do not overmix.) Transfer dough to a floured work surface and press it into 3/4-in (1.9-cm) thickness. Using a floured 4-in (10-cm) cutter, cut out 6 biscuits. (Reserve any remaining dough by wrapping firmly and freezing for another day.) Transfer shortcakes to the baking sheet and sprinkle with a coarse sugar. Bake biscuits for 10 to 12 minutes and allow to cool. Vanilla Cream 4 cups (1 L) ricotta cheese 1 banana 2 Tbsp (30 mL) sugar 1 tsp (5 mL) fresh lemon juice 1 Tbsp (15 mL) vanilla extract Place all ingredients in a blender and puree until smooth. Add a touch of milk or cream if you find the mixture too thick. Strawberry Compote 8 cups (2 L) strawberries, halved 1/4 cup (60 mL) sugar 2 Tbsp (30 mL) Grand Marnier (optional) Place all ingredients in a bowl and mix well. Allow to marinate for at least 30 minutes. This will draw the natural syrup out of the berries. Reserve the intensely flavoured strawberry syrup to work into the vanilla cream if desired. To serve, simply plate a shortcake and top it with a generous dollop of the vanilla cream. Mound berries atop all. Serves 6. source: " Glowbal Thinking ", alive #297, July 2007

At no other time of the year do the fields and streams offer such rich flavours. This dish marries land and sea with a focus on healthy and wholesome. Succotash 4 slices bacon, diced 2 cups (500 mL) fresh shelled fava and lima beans, blanched 2 cups (500 mL) cherry tomatoes 4 corn ears 1 Vidalia onion 1 large garlic clove, finely chopped 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) quality sherry vinegar 1/2 cup (125 mL) fresh basil leaves 1/2 cup (125 mL) fresh baby arugula Salt and pepper, to taste In a large skillet cook bacon over moderate heat until crisp. Drain off all but 4 Tbsp (60 mL) of bacon fat and add all ingredients except for the basil and arugula. Cook over moderate heat for approximately 5 minutes or until soft. Remove skillet from heat and gently stir in remaining ingredients. Season to taste, but remember the bacon has high sodium already and should provide sufficient salting. Snapper 6 5-oz (140 g) red snapper fillets 1/4 cup (60 mL) canola oil 1/4 cup (60 mL) assortment fresh herbs (parsley, thyme, marjoram) Salt and pepper, to taste 1/4 cup (60 mL) extra-virgin olive oil Toss snapper, canola, herbs, and a pinch of salt and pepper. Heat a cast iron pan until slightly smoking. Remove pan from heat and quickly place 3 snapper fillets in the pan. Cook for 1 minute or until golden around sides and perimeter of snapper. Add 2 Tbsp olive oil and allow it to spread over the snapper before quickly turning the fish. Cook for 1 more minute or to your liking. Remove, wrap in foil, and repeat with your remaining three fillets. At its best, snapper should be cooked medium well–slightly firm and crispy on the outside and moist in the centre. To serve, ladle a small amount of succotash across the centre of the plate, bisecting it with a snapper fillet, before adding a more generous swatch of succotash across the fish. Serves 6. source: " Glowbal Thinking ", alive #297, July 2007

This naturally tangy salad balances nicely with a touch of the sweeter red pepper coulis. Ideal for mid-meal, it makes a superbly healthy lunch all on its own. Couscous Salad 6 cups (1.5 L) cooked Israeli couscous 1/2 cup (125 mL) red pepper, diced 1/2 cup (125 mL) yellow pepper, diced 1/2 cup (125 mL) green pepper, diced 1/2 cup (125 mL) red onion, diced 1/2 cup (125 mL) goat’s feta, crumbled 1/4 cup (60 mL) kalamata olives, pitted 2 lemons, zested and juiced 2 Tbsp (30 mL) Italian parsley, chopped 1/4 cup (60 mL) extra-virgin olive oil 3 Tbsp (45 mL) balsamic vinegar Salt and pepper, to taste 3 cups (750 mL) mixed organic greens Red pepper coulis Combine all ingredients, except organic greens and red pepper coulis, thoroughly and allow to marinate for 1 hour. Coulis 8 sweet red peppers, juiced and strained 2 Tbsp (30 mL) honey 1 tsp (5 mL) Dijon mustard 1 Tbsp (15 mL) lemon juice 1 cup (250 mL) grapeseed oil Salt and pepper, to taste Reduce red pepper juice by half in a small pan over medium-high heat. Allow juice to cool to room temperature before adding it, along with honey, mustard, and lemon juice, to a blender. Blend mixture slowly while adding grapeseed oil until mix is well incorporated. If the pepper mixture begins to separate, add a touch more honey and an ice cube. Season as desired. Just before serving, mix in the organic greens and couscous for a texture and taste boost. Decorate plates with a drizzling of red pepper coulis. Serves 6. source: " Glowbal Thinking ", alive #297, July 2007

Chilled soup is perfect for those hot summer nights and this is a refreshing change of pace from more traditional gazpachos. The acidity and sweetness of the soup is beautifully balanced by the rich warmth of the scallop. Soup 8 cups ( 2 L) seedless watermelon, hulled/cubed 3 cups (750 mL) cucumber, peeled/cubed 1 honeydew melon, hulled/cubed 1/4 cup (60 mL) cilantro, chopped 1/4 cup (60 mL) dry white wine 2 Tbsp (30 mL) honey 2 Tbsp (30 mL) grapeseed oil 1 Tbsp (15 mL) lemon juice Salt and pepper, to taste Place all ingredients in a blender and blend until thoroughly combined. If you prefer more texture, pulse rather than puree. Add water as needed if blending proves difficult. Scallops 6 fresh large jumbo scallops 3 Tbsp (45 mL) canola oil Salt and pepper, to taste 2 Tbsp (30 mL) extra-virgin olive oil (reserved) Heat a cast iron pan until slightly smoking. Toss scallops, canola oil, salt, and pepper in a bowl. Remove pan from heat and quickly place scallops in pan before replacing pan immediately back on high heat. Cook for 1 minute or until seared golden around the sides. Add olive oil and allow it to spread across pan before quickly turning all the scallops and cooking for no longer than 1 minute. To serve, pour chilled soup mixture in wide-based bowls to no more than 1 1/2-in (3.75-cm) depth. In the centre of each, position a seared scallop while still piping hot for delicious contrast and aroma. Serves 6. source: " Glowbal Thinking ", alive #297, July 2007

The health benefits of eating fresh nuts are widely recognized. Nuts are a rich source of nutrients and contain monounsaturated and polyunsaturated fats as well as proteins and carbohydrates. Fresh nuts also provide a wide selection of vitamins and the minerals iron and zinc. Cranberries provide plenty of vitamin C and carotenes. 1 head green leaf lettuce, shredded 2 spring onions, chopped 1 cup (250 mL) fresh pecans 1 cup (250 mL) dried cranberries 1 Tbsp (15 mL) parsley, chopped 6 snow peas or green beans (optional) Dressing: 1/4 cup (60 mL) olive oil or cold-pressed nut oil 3 Tbsp (45 mL) orange juice 1/2 clove garlic, minced 1 tsp (5 mL) maple syrup 1/2 tsp (2 mL) sea salt To prepare dressing, whisk together olive oil, orange juice, garlic, maple syrup, and salt in small jar or bowl. Place lettuce on large platter or serving bowl, and add green onions, pecans, and ranberries. Garnish with parsley and snow peas, if desired. When ready to serve, drizzle with dressing. Serves 8. source: " Easy Traditional Elegance ", alive #278, December 2005

(pictured with Cornbread Stuffing ) Look for organic poultry in your local health food store or ask if they can do a special order for you. Plenty of suppliers now offer naturally raised, organic, non-medicated, and free-range animals that generally have less saturated fat and more flavour. The organic label is the ideal as standards require animals to be raised without antibiotics, hormones, or growth stimulants. Also, humane treatment and access to the outdoors are stipulated, and the animals must be fed 100-percent certified organic feed and must graze in certified organic pastures. Game birds can be cut in half for quicker cooking times or left whole for a traditional look. Ask the butcher to cut them or cut them in half at home with a sharp butcher’s knife. 3/4 cup (185 mL) fresh orange juice 2 Tbsp (30 mL) grated fresh ginger 2 Tbsp (30 mL) maple syrup 1 Tbsp (15 mL) tamari soy sauce 1 Tbsp (15 mL) water 2 tsp (10 mL) cornstarch or arrowroot powder Extra-virgin olive oil 2 Cornish hens 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) ground ginger 2 large oranges cut into slices Fresh herbs such as rosemary or thyme Preheat oven to 475°F (240°C). Combine orange juice, ginger, maple syrup, and soy sauce in a small saucepan and bring to boil. Combine water and cornstarch or arrowroot in a small bowl, stirring with a whisk. Stir cornstarch into juice mixture and cook, whisking constantly until thick and glossy, about 2 minutes. Oil roasting pan with olive oil and place hens on it. Sprinkle hens with salt and ground ginger. Spoon juice mixture evenly over hen halves and add orange slices and fresh herbs for garnish. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake 35 minutes or until thermometer registers 180°F (82°C). Baste occasionally if desired. Serves 4. source: " Easy Traditional Elegance ", alive #278, December 2005

(pictured with Orange Maple Glazed Cornish Hens ) For the vegetarians in your gathering, make a stuffing that is protein rich by adding a meat substitute such as seitan strips (a wheat-based meat substitute available in health food stores). 1 1/2 to 2 cups (300 to 450 grams) seitan or meat substitute 3 cloves garlic, minced 1 large onion, diced 3 stalks of celery 1 loaf of your favourite cornbread or multigrain bread 1 tsp (5 mL) sage Salt and pepper to taste 1/2 cup (125 mL) vegetable broth Preheat oven to 350 F (180 C). Sauté the vegetables and seitan in a frying pan. In large bowl, crumble bread and add vegetable mixture. Add seasonings and broth to moisten. Bake 35 minutes, uncovered. Serves 4. source: " Easy Traditional Elegance ", alive #278, December 2005

Extra vegetables and fruit can add loads of colour, fibre, and vitamins to any meal. Add pineapple as a natural way to sweeten yams and to add exotic flair to the festive table. Of course, it also squeezes in a fruit serving, fibre, and vitamin C. Another benefit is that there’s no need to use butter or oil in this recipe, making it a sensational fat-free option. Both yams and sweet potatoes are nutrient rich and can be used interchangeably. Yams have a deeper, richer colour, but sweet potatoes are higher in beta carotenes. Use either based on availability and personal taste. 5 medium yams (or a combination of yams and sweet potatoes) 1 14-ounce (394 mL) can crushed pineapples in juice Preheat oven to 350°F (180°C). Scrub yams, cut them crosswise into 1-in (2.5-cm) thick medallions, and place in covered pan or casserole dish filled with 1/4-in (1/2 cm) water. Bake 20 to 25 minutes until soft. When cool enough to handle, peel yams and combine in medium bowl with pineapple and juice. Mash and serve. Serves 8. source: " Easy Traditional Elegance ", alive #278, December 2005

Consider leaving the peel on your potatoes as this significantly adds to the fibre you’ll receive. Adding garlic helps build the immune system at this critical time of year, and why not squeeze in some greens? When chopped finely and swirled into the potatoes, they are a real crowd pleaser. Saturated fat is removed entirely by using soy milk and olive oil instead of cream and butter. 6 cups (1.5 L) water 4 large potatoes, cut into quarters 4 cloves garlic, whole and peeled 2 cups (500 mL) spinach, cut into thin strips 1/3 to 1/2 cup (85 to 125 mL) unflavoured, enriched soy milk 1 Tbsp (15 mL) extra-virgin olive oil 1 Tbsp (15 mL) dried parsley Sea salt and freshly ground pepper to taste Bring water to boil in large pot then add potatoes and garlic. Cook on medium-high for 15 minutes, until potatoes are tender. Pour 1/2 cup (125 mL) water into a second pot or frying pan, add spinach and steam for 5 minutes. Drain and transfer potatoes and garlic to large bowl. Add soy milk, olive oil, parsley, salt, and pepper, and mash well. Drain steamed spinach and stir evenly into potatoes. Serves 4. source: " Easy Traditional Elegance ", alive #278, December 2005

A fresh herb garnish will highlight its pale green colour. You will find canned green chillies in the Mexican section of the supermarket. Be careful to look for mild or hot varieties, according to taste. 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) vegetable stock powder 1 medium yellow onion, coarsely chopped 6 cups (1.5 L) water 1 14-oz (398-mL) can white kidney beans or navy beans, with liquid 1 4-oz (60-mL) can green chillies, drained 1/4 cup (60 mL) lime juice 1 tsp (5 mL) dried marjoram 1 tsp (5 mL) dried thyme Sea salt and pepper to taste In large saucepan, heat olive oil over medium heat and add onions and vegetable stock powder. Cook 5 minutes, until soft and translucent, and then add water, beans, chillies, lime juice, and seasonings. Simmer 15 minutes. Taste and adjust seasoning. Use hand blender to puree soup until smooth (or transfer in small batches to a blender). Serve warm and garnish with fresh herbs. Serves 4. source: " Full of Beans ", alive #277, November 2005

Traditional bean salads, especially those from the can or from the deli, are very low on colourful fresh ingredients and seasonings. It’s well worth the effort to chop up some vegetables to add to this dish. Anything seasonal will work, even zucchini and carrots, or green beans, asparagus, and bell peppers. This salad is filling enough to be used as a main meal, light lunch, or as a side dish. It is also a versatile and easy potluck item. Be sure to use plenty of parsley as it is a good source of vitamin C, iron, and calcium. 1 14-oz (398 mL) can chickpeas or navy beans, rinsed and drained 1 14-oz (398 mL) can red kidney beans or pinto beans, rinsed and drained 1 cup (250 mL) cherry tomatoes, cut into quarters 1 cup (250 mL) cucumber, thinly sliced and cut into quarters 1/2 cup (125 mL) red onion, thinly sliced 1 cup (250 mL) parsley, chopped 1/3 cup (75 mL) apple cider vinegar 2 Tbsp (30 mL) extra-virgin olive oil 1/2 tsp (2 mL) natural brown sugar 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) freshly ground black pepper In large salad bowl, mix together beans, tomatoes, cucumber, red onion, and parsley. In a separate bowl, whisk together vinegar, oil, sugar, salt, and pepper. Pour this dressing over bean salad and stir gently. Refrigerate before serving. Serves 6. source: " Full of Beans ", alive #277, November 2005

Most people don’t know that whole grain pasta takes longer to digest and doesn’t put blood sugars out of balance. For more fibre, add a bean of your choice. Chickpeas in particular go well with most Mediterranean-style dishes. Freeze any leftover Basil Pesto in small portions for use throughout the year as a quick and tasty sauce or as a spread on whole grain toast topped with fresh tomato and ground black pepper. Whole Grain Salad 4 cups (1 L) water 2 cups (500 mL) whole grain rotini pasta 1/4 cup (60 mL) Basil Pesto (see below) 1 tsp (5 mL) lemon juice Salt and pepper to taste Basil Pesto 10 garlic cloves 1/2 cup (125 mL) onion, coarsely chopped 3/4 cup (185 mL) fresh walnuts or sunflower seeds (unroasted) 2 to 3 cups (500 to 750 mL) loosely packed basil leaves 1/2 cup (125 mL) nutritional yeast or parmesan cheese 1/2 to 1 1/2 cups (125 to 375 mL) extra-virgin olive oil 1 to 2 tsp (5 to 10 mL) salt, to taste To prepare Whole Grain Salad, boil water in large saucepan and cook pasta as directed on package. Meanwhile, make Basil Pesto by processing garlic, onion, and nuts or seeds in food processor until fine. Add basil leaves and nutritional yeast or parmesan cheese. With food processor on, slowly add enough oil to make sauce quite thick. Use immediately or store in glass jar with a little olive oil poured on top to prevent oxidization of the basil. Consume within 2 or 3 days or freeze in 1/4-cup (60 mL) portions. Makes 8 portions of pesto. Serves 4. source: " Full of Beans ", alive #277, November 2005