Food

Sorrel is a hardy spring herb. It has a unique sour taste that is refreshing in a soup.

Don’t forget to add the magic ingredients: fun and love–your friends and family will taste the difference! 1 cup (250 mL) salted butter at room temperature 1/2 cup (125 mL) sugar 1/3 cup (80 mL) brown sugar 2 eggs 1 tsp (5 mL) each of fresh orange, lemon peel 2 1/2 cups (625 mL) flour 1/2 tsp (2 mL) baking soda 1 tsp (5 mL) salt 1/2 tsp (2 mL) cinnamon 1 cup (250 mL) chopped high quality white chocolate 3/4 cup (180 mL) sun-dried cranberries Preheat oven to 350 F (180 C). Mix together the butter and sugar until smooth. Add the eggs and peel; mix until combined. In a separate bowl blend the flour, baking soda, salt, cinnamon, chocolate, and cranberries Add this to the sugar, butter, and eggs and mix until blended. Form into 1 1/2-in (3.8-cm) balls (approximately 2 oz. each) and drop onto baking sheet. Bake for 8 to 10 minutes or until golden. Makes about 20 cookies. source: " Healthy Family Fun ", alive #292, February 2007

Use any kind of pasta, but for a special treat try something interesting from a gourmet pasta maker. 1 1/2 lb (750 g) pasta 1 cup (250 mL) caramelized onions (roughly 2 medium onions) 20 brown mushrooms, quartered 5 Roma tomatoes, sliced 1 1/2 cups (350 mL) chicken stock 1/3 cup (80 mL) fresh lemon juice 2/3 cup (160 mL) whipping cream 10 basil leaves, julienned Salt and pepper to taste Asiago cheese Pre-cook pasta in salted boiling water to about half the required time to be fully cooked. (It should still be hard.) Chill immediately by immersing under cold water. In a medium saucepan saut?aramelized onions and mushrooms until mushrooms are slightly tender, about 2 to 3 minutes. Add tomato slices and continue to cook for 1 minute. Deglaze pan with half of the chicken stock and lemon juice. Bring to a boil and add cream and basil. Reduce by one-third; then add the partially cooked pasta and remainder of the chicken stock. Add a large pinch of salt and pepper. Continue to cook until the sauce is reduced–so that it covers the pasta rather than soaking it. To check for doneness, cover the back of a spoon with the sauce, then lightly blow on it. The sauce is perfect when you get a rose-like hue on the spoon. Serve in a pasta bowl and sprinkle with asiago cheese. Add a couple of small basil leaves for garnish. Serves 6. source: " Healthy Family Fun ", alive #292, February 2007

Warm up with this creamy comfort food. Down-to-earth flavours of cauliflower blend smoothly with a hint of sweet honey. Rocky Mountain Flatbread keeps their daily soup pots full. This soup disappears from those pots as soon as their doors are opened. 3 cups (750 mL) cauliflower 2 medium-sized yellow onions 2/3 cup (160 mL) celery (5 sticks) 4 cloves garlic 4 Tbsp (60 mL) olive oil Pinch of salt and pepper to taste 4 cups (l L) filtered water 1/2 cup (125 mL) whipping cream 3 Tbsp (45 mL) honey Coarsely dice all vegetables. Sauté with salt and pepper in olive oil over medium heat until soft. Add 2/3 of the water and cook until vegetables are very soft. Turn off heat and puree with a hand blender. Add cream and honey. Bring to a boil. Add remaining water until you achieve the desired consistency. Season to taste. To serve, garnish soup with julienned roasted red bell peppers and/or some pesto. Makes 8 cups (2 L). source: " Healthy Family Fun ", alive #292, February 2007

This salad dressing is the most popular on the Rocky Mountain Flatbread’s menu and looks amazing on fresh organic lettuce leaves. 8 cups (1.8 g) organic greens, mixed 1 tsp (5 mL) garlic, crushed 2/3 cup (160 mL) fresh blackberries (or thawed frozen) 2 Tbsp (30 mL) balsamic vinegar 2/3 cup (160 mL) olive oil 1/4 cup (60 mL) apple cider vinegar 3 Tbsp (45 mL) honey (liquid) 5 big pinches of salt 3 big pinches of pepper Place all ingredients (except salad greens) in high bowl and use a hand blender to mix together. Once blended, pour into a clean recycled bottle and refrigerate. Just before serving, pour over mixed organic greens. For added flavour, add chopped tomatoes, brown mushrooms, mango chunks, roasted red bell peppers, and seasonal sprouts. Serves 6. source: " Healthy Family Fun ", alive #292, February 2007

While as delicious as any homespun, heritage dessert, this trinity of primary ingredients (apples, walnuts, and figs) also offers a wholly delicious nutritional punch. 8 Granny Smith apples, peeled, cored, and sliced 1 cup (250 mL) dried figs, trimmed and sliced 1/2 cup (125 mL) brown sugar 2 Tbsp (30 mL) cornstarch 1 1/2 Tbsp (22 mL) apple cider vinegar 2 Tbsp (30 mL) butter, melted 1 cup (250 mL) small organic flaked rolled oats 2 Tbsp (30 mL) all-purpose flour 5 Tbsp (75 mL) butter, melted 1/2 tsp (2 mL) ground cinnamon 1/2 cup (125 mL) chopped walnuts 4 Tbsp (60 mL) crème fraîche 1 tsp (2 mL) cinnamon Combine apples, figs, sugar, cornstarch, vinegar, and butter in a bowl. Refrigerate for 1 hour to allow flavours to meld.Combine oats, flour, butter, cinnamon, and walnuts in a bowl. Preheat oven to 350 F (180 C). Butter an 8-inch (20-cm) ovenproof bowl. Spread apple filling evenly over the bottom and pack with the oat topping. Cook for approximately 45 minutes or until browned and bubbling. Serve warm with a tablespoon of crème fraîche sprinkled with cinnamon. Serves 4. source: " A Healthy Habit ", alive #291, January 2007

You might have to hunt to find bison, but the flavour and natural health benefits provide rich reward. While both leaner and more flavourful than mainstream beef offerings, bison also carries the benefits of a free-range, non-medicated lifestyle. Take care not to overdo the bison as it serves best when cooked no further than medium rare. 2 tsp (10 mL) minced garlic 2 tsp (10 mL) minced ginger 2 1/2 Tbsp (37 mL) soy sauce 1 tsp (5 mL) sambal oelek 2 tsp (10 mL) organic canola oil 1/4 tsp (1 mL) sesame oil 20 medium-sized mixed mushrooms 1 large red pepper, seeded and cut into 1/4-inch (6 mm) wide lengths 4- to 5- oz (115 to 140 g) bison flat iron steaks 6 cups (1.5L) organic baby spinach 6 cups (1.5L) organic kale 1 tsp (5 mL) butter Combine garlic, ginger, soy, sambal, canola oil, and sesame in medium bowl. Add mushrooms and peppers and marinate for 1 hour. Preheat oven to 350 F (180 C). Rub steaks with mushroom marinade. Heat grill pan to medium high. Add the mushroom and peppers and cook until glazed (about 4 to 6 minutes). Keep warm in the oven. In the same pan, cook bison steaks to individual taste (about 4 to 5 minutes per side), and allow to rest before serving. While steaks are resting, heat pan with a teaspoon of butter. Once melted, add kale and spinach and allow to wilt. Season with sea salt and fresh cracked pepper. Plate wilted greens and top with sliced bison, mushrooms and peppers. Serves 4. source: " A Healthy Habit ", alive #291, January 2007

With a hit of heat from the wasabi, this salad reminds us that winter too has its greens to offer, with a world of healthy benefits unrivalled by iceberg. Wasabi Aioli 2 tsp (10 mL) roasted garlic 4 tsp (20 mL) Dijon mustard 1/2 tsp (2 mL) wasabi powder 1 egg yolk 1 cup (250 mL) organic canola oil 2 tsp (10 mL) fish sauce Juice of half a lime 1/4 cup (60 mL) rice wine vinegar Mash roasted garlic in a large bowl, then whisk in Dijon mustard, wasabi powder, and egg yolk. In a slow steady stream, whisk in canola oil. Mixture should thicken into a creamy mayonnaise consistency. To finish, whisk in fish sauce, lime, and vinegar. Salad and Dressing 1 1/2 Tbsp (22 mL) olive oil 1 Tbsp (15 mL) lemon juice Salt and pepper, to taste 4 cups (1 L) mixed organic winter salad greens (arugula, mache, endive, red romaine) 12 thin slices smoked albacore tuna or smoked wild salmon 1 daikon radish, peeled and grated 2 cups daikon sprouts, washed and trimmed Mix olive oil and lemon juice together and season with salt and pepper. Lightly toss salad greens in dressing. To plate, smear a teaspoon of wasabi aioli on the plate. Top with dressed salad greens. Place 3 slices of albacore on top of greens, then garnish with grated daikon radish and sprouts. Serves 4. source: " A Healthy Habit ", alive #291, January 2007

Rich, warm, and supremely satisfying, this soup greatly benefits from sourcing a healthy stock or making your own if time allows. Butternut Squash Soup 2 Tbsp (30 mL) extra-virgin olive oil 1/2 cup (125 mL) shallots, sliced 2 tsp (10 mL) garlic, minced 4 1/2 cups (1 L) butternut squash, peeled, seeded, and diced 1/2 cup (125 mL) carrots, peeled and diced 1 cup (250 mL) potato, peeled and diced 6 1/4 cups (1.42 L) vegetable stock 3/4 cup (180 mL) heavy cream 1 bay leaf 1 tsp (5 mL) fresh thyme, minced Sea salt and pepper, to taste 1 lemon, juiced In a large pot, heat olive oil. Add shallots and garlic and saut until lightly coloured (about 3 to 5 minutes). Add squash, carrots, potato, stock, heavy cream, and bay leaf. Bring to a boil then simmer until all vegetables are soft (7 to 10 minutes), then add minced thyme. Remove bay leaf and blend soup with a hand blender until smooth. To finish, season with sea salt, pepper, and lemon juice. Roasted Garlic and Goat Feta Crostini 1 1/2 Tbsp (22 mL) extra-virgin olive oil 1 tsp (5 mL) thyme, minced 1 baguette, sliced into 1/4-inch (6 mm) slices 1 1/2 Tbsp (22 mL) goat feta 2 tsp (10 mL) roasted garlic Preheat oven to 350 F (180 C). Mix olive oil and thyme together and brush onto the baguette slices. Toast in the oven until crisp. Once crostini is cooled, mash feta cheese and roasted garlic together and spread onto crostini. Warm in the oven for 2 minutes before serving. Serve soup in warm bowls topped with warm crostini. Serves 4. source: " A Healthy Habit ", alive #291, January 2007

This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour. Sesame is revered in Asia for its antiaging properties. Combining the sesame oil with natural tamari soy sauce is always an excellent base for a stir-fry. Add garlic for immune boosting properties and feel free to experiment by adding ginger and shiitake mushrooms to this basic recipe. This recipe only takes 10 to 15 minutes from beginning to end, so think twice about ordering in Chinese when you could have your own fabulous dish ready in the time it takes to be delivered! 2 Tbsp (30 mL) tamari soy sauce 1 tsp (5 mL) natural brown sugar 3 Tbsp (45 mL) cornstarch or arrowroot powder 1 cup (250 mL) water 1 Tbsp (15 mL) unrefined sesame oil 4-6 cloves garlic, crushed 6 cups (1.5 L) broccoli pieces, florets and stems Freshly ground black pepper 2 green onions, sliced diagonally 3 Tbsp (45 mL) sesame seeds In a small bowl, mix together the tamari soy sauce, brown sugar, cornstarch, and water. Mix well. In a large wok, over medium high heat, add the sesame oil, and then the garlic. Sauté for 30 seconds. Add broccoli pieces, stirring quickly to cover with oil and garlic. Cover and let cook for 3 minutes until the broccoli is bright green. Add a little (1 to 2 Tbsp) water if necessary. Add the tamari and cornstarch mixture and stir until thickened, about 30 seconds. Sprinkle with sesame seeds and black pepper and serve. Garnish with green onion slices. Serves 6. source: " Nutrient-Rich Recipes ", alive #273, July 2005

These muffins combine the best of all worlds: rich chocolate flavour, yet low in saturated fats and high in fibre. They utilize the convenience of spelt flour - still a whole grain, but much lighter than whole wheat flour. The usual unhealthy refined fats found in most muffins are replaced by grape-seed oil, which has antioxidant properties; and fat free vanilla yogourt reduces saturated fat content while it replaces the eggs. You still get plenty of calcium from using an enriched milk substitute, as these are fortified with calcium, B vitamins, and vitamins A and D - nutrients that are important for cancer prevention. The muffin’ rich flavour is provided by the rich cocoa powder - buy the best you can afford. Cocoa contains flavanoids that have heart health benefits and may protect against disease. The dark chocolate chips provide more cocoa mass, and the addition of fresh walnuts provides some omega-3 fatty acids that help support the immune system and lower blood pressure. With ingredients like these, you’ll love to have more than one! 1 1/2 cups (385 mL) spelt flour 1/3 cup (85 mL) ground flaxseed 1/2 cup (125 mL) organic cocoa 2 tsp (10 mL) baking powder 3/4 cup (175 mL) natural sugar 1/2 tsp (2.5 mL) salt 1 cup (250 mL) fat free organic vanilla yogourt 1/2 cup (125 mL) enriched soy or rice milk 1/4 cup (60 mL) unrefined grape-seed oil 1/2 cup (125 mL) fresh walnuts, chopped 1/2 cup (125 ml) dark chocolate chips 1/4 cup (60 ml) yogourt-covered raisins Preheat oven to 400°F (200°C). Line 12 muffin cups with paper liners or oil the muffin pan lightly. In a large bowl, blend the flour, flaxseed, cocoa, baking powder, sugar, and salt together. In another bowl, blend yogourt, milk, and oil. Add walnuts and chocolate chips to dry ingredients and pour in liquid, stirring lightly until just blended. Spoon batter into prepared muffin cups, filling about 2/3 full. Bake at 400 degrees F (200 C) for 18 to 20 minutes or until done. Once cool, add a yogourt-covered raisin for decoration. Serves 12. Note: To make mini-muffins, use 4 pans of 12 mini-muffins each. The recipe will make 48 mini-muffins. Baking time is 8 to 10 minutes. source: " Nutrient-Rich Recipes ", alive #273, July 2005

What better way to welcome summer than with this simple salad that is dressed with a delicious vinaigrette. Strawberries - the perfect food for women, - are low in calories and high in iron and vitamin C. Strawberries are also a good source of folic acid, fibre, potassium, and cancer-fighting antioxidants. Combine these with green leafy salad mix and you have everything you need for an antiaging health boost. For the vinaigrette, use a good quality red wine vinegar, as it is important for flavour. Even this ingredient provides heart healthy resveratrol, a red pigment shown to promote cardiovascular health. You can make your own red wine vinegar by opening a bottle of red wine, enjoying a glass or two, and then allowing it to sit for a few days on the counter. The wine will gradually oxidize into delicious red wine vinegar. Salad: 6 cups (1.5 L) fresh salad mix 1 1/2 cups (385 mL) fresh strawberries, halved 1 1/2 cups (385 ml) pecan pieces Vinaigrette: 1 tsp (5 mL) sea salt 1/2 cup (125 mL) honey 1/4 tsp (1 mL) dry mustard 1 1/2 tbsp (22 mL) minced onion 1 cup (250 mL) extra virgin olive oil 1/3 cup (75 mL) red wine vinegar Mix salad greens and halved strawberries in large salad bowl. Top with pecans and sweet red wine vinaigrette. Serves 12. source: " Nutrient-Rich Recipes ", alive #273, July 2005

People who have had a heart attack and who drink two or more cups of green or black tea daily have a 44 percent lower death rate, reported Circulation, the journal of the American Health Association, in 2002. This increased chance of survival is very exciting for such a high-risk group, and it’s mainly because of tea’s strong antioxidant properties. Further, in 2003 the Journal of Preventative Medicine reported research in Saudi Arabia that showed six cups of tea daily lowered the risk of coronary heart disease by more than 50 percent. 1 cup (250 mL) dried apricots, finely chopped 1 1/4 cups (300 mL) hot brewed Earl Grey tea 1 cup (250 mL) natural cane sugar 1 tsp (5 mL) sea salt 1/2 cup (125 mL) soy milk 2 Tbsp (30 mL) unrefined walnut or grape seed oil 2 free-range eggs 2 3/4 cup (650 mL) spelt flour 2 tsp (10 mL) baking powder 1/2 cup (125 mL) coarsely chopped almonds In a large mixing bowl, combine apricots, hot tea, sugar, and salt. Stir well and let sit for at least one hour (or overnight). Preheat oven to 325 F (160 C) and lightly oil a 5-in by 9-in (13-cm by 23-cm) loaf pan. Add soy milk, oil, and eggs to apricot mixture and stir gently. Add flour and baking powder and mix until just blended. Do not over mix. Gently add almonds. Pour batter into prepared loaf pan. Decorate with more almonds if you desire. Bake 1 hour and 15 minutes, or until top of loaf is golden. Allow to cool one half hour before serving. Serves 12. source: " Longevi-tea ", alive # 271, May 2005

Traditionally served to emperors and monks, green matcha tea is the tea used in Japanese tea ceremonies. Unfermented green tea leaves are ground into a fine powder and then mixed with hot (not boiling) water and stirred with a bamboo whisk. Researchers in Colorado found in 2003 that matcha tea has 200 times more epigallocatechin gallate (EGCG) - a powerful antioxidant - than common North American green tea. This is probably because the whole leaf is consumed rather than just an infusion brewed from leaves, as in regular green tea. This cookie recipe uses the green matcha powder. 1/2 cup (125 mL) organic butter 1/2 cup (125 mL) brown sugar 1 Tbsp (15 mL) soy milk 1 tsp (5 mL) vanilla extract 1 free-range egg 1 cup (250 mL) spelt flour 2 tsp (10 mL) matcha green tea powder 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) baking powder 1/4 tsp (1 mL) sea salt 1 cup (250 mL) rolled oats 1 cup (250 mL) cranberries Preheat oven to 350°F (180°C). Oil a baking tray. In a large mixing bowl, beat together butter and sugar. Add soymilk, vanilla, and egg and continue to beat until smooth. In another large bowl, sift together flour, tea, baking soda, baking powder, and sea salt. Add flour mixture to butter and sugar and stir to combine. Stir in rolled oats and all but 24 cranberries. Using two dessert spoons, drop cookie dough onto prepared baking tray, decorate with reserved cranberries, and bake until golden brown on the bottom. Makes 24 cookies. source: " Longevi-tea ", alive # 271, May 2005

Green tea is the unfermented leaf of the Camellia sinensis plant. The leaves are dried right after picking and researchers believe that it has more powerful antioxidant activity because it is less processed (fermented) than black tea. The American Journal of Cardiology reported in 2002 that participants in a Japanese study who drank at least one cup of green tea per day were 42 percent less likely to suffer heart attacks than those who did not. Heart disease is less common in Japan than in the West, and heavy consumption of green tea may explain why. Experts recommend you brew green tea in a pot that allows expansion of the leaves, use hot water that is just below boiling temperature, and steep the tea for two minutes. You’ll find the natural ginger beer called for in this recipe at health food stores and organic grocers. 2 cups (500 mL) brewed green tea, chilled 2 cups (500 mL) natural ginger beer Fresh mint leaves or lemon slices Pour 1 cup (250 mL) cold green tea and 1 cup (250 mL) ginger beer into each of two tall glasses. Garnish with mint and lemon zest or lemon slices. Serves 2. source: " Longevi-tea ", alive # 271, May 2005

Rooibos tea is actually a herbal tea so it’s low in tannins and has no caffeine. This means the tea is never bitter, no matter how long it is brewed. This also means rooibos is ideal for cooking and can be used in soups, stews, and anywhere water would be used. Simply replace the water with an equivalent amount of rooibos tea for an increase in antioxidants and minerals such as calcium and magnesium. Because rooibos is caffeine free, you won’t be kept up into the wee hours. This recipe calls for a green rooibos variety. Like black tea, rooibos can be picked and dried immediately, resulting in a green rooibos that is higher in antioxidants. Alternatively it can be fermented, which is the traditional method, and this creates the “red” rooibos tea. Both types are suitable for this recipe, which can be served warm or chilled. 1 1/2 cups (385 mL) green rooibos tea, brewed and hot 1 cup (250 mL) whole wheat couscous 1 1/2 cups (385 mL) fresh peas or tomatoes, diced 2 cups (500 mL) canned chickpeas, drained 1/2 cup (125 mL) parsley, chopped 2 Tbsp (30 mL) fresh mint, chopped 2 Tbsp (30 mL) fresh basil, chopped 1 Tbsp (15 mL) extra virgin olive oil 1 tsp (5 mL) fresh lemon zest, chopped 1 tsp (5 mL) sea salt 1 tsp (5 mL) freshly ground black pepper In a large steel or tempered glass bowl, combine hot tea and couscous. Stir and cover for 10 minutes. Lightly steam fresh peas (if using). Fluff couscous with a fork and add peas (or tomatoes), chickpeas, parsley, mint, basil, olive oil, lemon zest, salt, and pepper. Toss lightly and serve. Serves 4. source: " Longevi-tea ", alive # 271, May 2005

From high in the wilderness of the Cedarberg Mountains of South Africa comes rooibos tea (pronounced roy-boss ). The word “rooibos” is South African for “red bush” and the tiny red leaves pack a powerhouse of health benefits. They have been used traditionally by the local people to help regulate blood sugar levels, improve digestion, calm nerves and improve sleep, lower allergic symptoms, and improve skin conditions. Research at the Medical Research Council of South Africa is now revealing that rooibos tea is high in antioxidants and flavonoids, both of which have been repeatedly shown to prevent heart disease and stroke, reduce the risk of cancer, and slow the aging process. Marinade: 1/4 cup (60 mL) lime juice 1/3 cup (75 mL) light coconut milk 1 Tbsp (15 mL) rooibos tea 2 tsp (10 mL) tamari soy sauce 1 tsp (5 mL) fresh ginger, minced 1 clove garlic, minced 2 tsp (10 mL) red Serrano chilies, seeded and minced 1 Tbsp (15 mL) brown sugar South Pacific Tofu: 1 16-oz (454-g) package of extra-firm tofu 1 Tbsp (15 mL) extra virgin olive oil 1/2 cup (125 mL) tomato, seeded and diced 4 cups (1 L) baby spinach 1 tsp (5 mL) sea salt, or to taste Fresh basil In a large bowl combine lime juice, coconut milk, rooibos tea, soy sauce, ginger, garlic, chilies, and brown sugar. Add tofu and toss well to coat. Marinate 15 minutes in the refrigerator, stirring occasionally. Drain and reserve the marinade. In a large fry pan, heat olive oil over medium-high heat. Add drained tofu, cover, and fry lightly until cooked, about 10 minutes or until tofu is light golden in colour. Remove tofu from pan. Add tomato and spinach to pan. Stir and cook one minute, until spinach has wilted and turned bright green. Add reserved marinade and simmer three minutes. Return tofu to pan, stir well, and heat through, about two or three minutes. Add salt to taste. Garnish with fresh basil and serve immediately. Serves 4. source: " Longevi-tea ", alive # 271, May 2005

This salsa verde (Spanish for “green sauce”) is a combination of salsa and guacamole. It features the zesty spice of salsa, married with rich creamy avocado. What’s missing is the artery-clogging sour cream. Garlic is a known immune booster, cancer fighter, and blood pressure regulator, so use it plentifully in your dips and cooking. This salsa verde is perfect for dipping with natural roasted corn chips. You could also use it for topping the black bean burger or any Mexican dish such as enchiladas. 1 Tbsp (15 mL) extra virgin olive oil 1 small white onion, diced 2 cloves garlic, minced 1 jalapeno pepper, seeded and diced 1 ripe avocado 1 tsp (5 mL) ground cumin Juice of 1 lime 1 cup (250 mL) vegetable stock 1/2 tsp (2 mL) sea salt to taste In small skillet, heat oil over medium heat and gently cook onion, garlic, and jalapeno pepper. Cook 5 minutes until soft. In a food processor, blend avocado, cumin, and lime juice and then add cooked onion mixture. Blend until smooth. Add just enough vegetable stock to make a thick dip. Add more liquid if you’re making a topping sauce. Serves 6. source: " Tex-Mex Barbecue ", alive #272, June 2005

Fruit servings aren’t high on the priority foods list of most men so I’m always looking for ways to slip in a serving here and there. Mangoes are rich in antioxidants and vitamins and red bell peppers pack a punch of vitamin C—even more than oranges! Use this relish as another dipping option, to serve on the side with burgers, or to use with any Mexican dish. 2 mangos, peeled and finely diced 1/2 cup (125 mL) red bell pepper, finely chopped 3 green onions, thinly sliced 2 Tbsp (30 mL) Italian parsley, chopped Juice of 1 lime 1 tsp (5 mL) dark brown natural sugar In a small bowl, combine mangoes, bell pepper, green onions, and parsley. Pour juice over mixture and add sugar. Stir again and refrigerate until ready to serve. Serves 4. source: " Tex-Mex Barbecue ", alive #272, June 2005

The downfall in an ol’-fashioned potato salad is the saturated fat in the mayo and bacon bits. This recipe provides the same creamy buttery flavour through the addition of edamame beans. “Edamame” is the Japanese word for the fresh green soybean, straight out of the pod. Look for them in the frozen food section of your local supermarket. Onions are also good for cancer and heart disease prevention and potatoes contribute zinc, a mineral that’s vital for men’s reproductive health. Apple cider vinegar also stimulates digestion. What a perfect combination. Potato Salad: 1 cup (250 mL) shelled edamame beans 4 large yellow potatoes 1 red bell pepper, thinly sliced 1/2 cup (125 mL) red onion, thinly sliced 1/4 cup (60 mL) parsley, finely chopped Dressing: 2 cloves garlic, crushed 1/4 cup (60 mL) apple cider vinegar 2 Tbsp (30 mL) rice vinegar 1/4 cup (60 mL) lemon juice 2 tsp (10 mL) seeded mustard 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) fresh ground black pepper Bring to boil a large pot of water. While it is heating, cut potatoes into 1 1/2-in (3-cm) chunks or small 1/2-in (1-cm) dice. When water is boiling, add edamame beans and cook 5 to 7 minutes. Remove with slotted spoon and allow to cool. Add diced potatoes to boiling water. Cook until soft, about 15 minutes for larger chunks and about 10 minutes for smaller pieces. As soon as potatoes are tender, rinse in cold water and place in large bowl. Add edamame beans and bell pepper. In separate bowl or jar, combine garlic, vinegars, lemon juice, mustard, salt, and pepper. Pour over potatoes and stir gently to mix. Garnish with red onion slices and parsley. Serves 8. source: " Tex-Mex Barbecue ", alive #272, June 2005

This burger is a little unusual in that it features bulgur, a grain that adds fibre to a burger! Researchers from the Harvard School of Public Health showed that men whose diets contain lots of whole grains appear to have a lower risk of heart disease than men who consume only small amounts of foods such as oatmeal, brown rice, barley, bulgur, whole grain breads, and breakfast cereals. Black beans are also a healthful addition, as they add quality protein and fibre without the saturated fat of beef. We’ve used a meat substitute here to implement some soy and reduce the overall fat content. These burgers grill up just as dark and delicious as any beef burger and you’ll be hard pressed to tell the difference. 1/3 cup (85 mL) bulgur wheat 1/2 cup (125 mL) plus 2 Tbsp (30 mL) boiling water (or red wine) 1 tsp (5 mL) extra virgin olive oil 2 cloves garlic, crushed 1 small onion, finely chopped 1/3 cup (85 mL) black beans, cooked 1/2 tsp (2 mL) ground cumin 1/2 tsp (2 mL) ground coriander 1/4 tsp (1 mL) allspice 400 g (14 oz) veggie ground round 1 egg, lightly beaten 1/2 tsp (2 mL) salt to taste 1/2 tsp (2 mL) cayenne pepper 1/4 to 1/2 cup (60 to 125 mL) soy flour, as required 4 whole wheat hamburger or kaiser buns In a small bowl, combine bulgur wheat with boiling water. Cover and let sit 20 minutes. Meanwhile, in a large skillet, heat oil over medium heat. Add garlic and onion and cook until onion softens, about 5 minutes. Add black beans and cumin, coriander, and allspice. Stir and cook another 3 minutes. Add 2 Tbsp (30 mL) water and stir until absorbed, about one minute. Remove from heat. In a large bowl, mix together ground round, egg, salt, and pepper. Add black bean mixture and bulgur. Stir well until mixture is thick and sticks together easily. If the mixture is too wet, add a little soy flour. Make 4 large patties, each about 3/4-in (1.5 cm) thick. Lightly oil skillet or grill and heat to medium. Cook patties 4 minutes on each side. Meanwhile toast whole wheat buns. Serve burger patties hot on whole wheat buns with trimmings such as natural mayonnaise, ketchup, tomatoes, and lettuce. Serves 4 source: " Tex-Mex Barbecue ", alive #272, June 2005

This recipe is versatile and can replace butter on dinner rolls, sandwiches, or toast. The roasted garlic provides creaminess with a mild flavour (and far less odour than raw garlic) and the parsley adds chlorophyll and vitamin C. Experiment with other fresh Italian herbs such as oregano and basil. 10 garlic cloves 1/4 to 1/2 cup (60 to 125 mL) extra-virgin olive oil 1/2 cup (125 mL) parsley, finely chopped 1/2 tsp (2.5 mL) salt (optional) To oven roast garlic, preheat oven to 300 F (150 C). Peel garlic and toss in 1 Tbsp (15 mL) olive oil. Place on baking tray and cook 10 to 15 minutes. The cloves are done when they are soft and lightly brown. In a small bowl, mash garlic cloves with a fork and add remaining ingredients. Mix gently until well combined. Spread on toasted whole grain bread, bread rolls, or mini pita bread. Serves 2. source: " Cancer-Free Dining " alive # 270, April 2005

Rooibos tea, along with green tea, is very high in cancer-fighting antioxidants and is highly beneficial for promoting health. The flavonoids in rooibos have been shown to make cancer cells die, decrease tumour growth, and also inhibit cancer cell proliferation. 4 cups (1 L) rooibos tea, brewed 1/2 cup (125 mL) frozen apple juice concentrate 1 Tbsp (15 mL) crystallized ginger, chopped 1/2 tsp (2.5 mL) pure almond extract 4 Anjou or Bosc pears, peeled, halved, and cored 1/4 cup (60 mL) sliced almonds, toasted In a large saucepan, heat brewed tea, apple juice concentrate, ginger, and almond extract until just boiling. Add pear halves with cut side facing up. Poach over low heat until tender, when they can be pierced easily with a skewer, about 10 minutes. Transfer pears and liquid to a bowl and allow to cool. Serve pears at room temperature with a little of the liquid. Garnish with toasted almonds. Serves 4. source: " Cancer-Free Dining " alive # 270, April 2005

This recipe is quick and easy and can be used as a meal replacement or as an additional drink to help gain weight. The molasses, soymilk, and sesame seeds all add valuable calcium, which is vital for those consuming fewer dairy products. 1 banana 2 1/2 cups (625 mL) enriched vanilla soy milk 2 Tbsp (30 mL) sesame seeds 2 Tbsp (30 mL) honey 2 Tbsp (30 mL) unsulphured blackstrap molasses 2 Tbsp (30 mL) soy or hemp protein powder Slice banana into jar of blender. Fill jar to 3-cup (750-mL) level with soy milk. Add sesame seeds, honey, unsulphured blackstrap molasses, and soy protein powder. Blend until creamy. Variations: Replace banana with raspberries or strawberries or half a small can of pineapple. Serves 1. source: " Cancer-Free Dining " alive # 270, April 2005