Food

This hearty bean soup offers winter warmth with a herbaceous hint of spring and a salty salute to the sea. 3/4 cup (175 mL) white beans 1 Tbsp (15 mL) chopped rosemary 4 cloves garlic, chopped 2 anchovy fillets 2 Tbsp (30 mL) extra virgin olive oil 1/4 cup (60 mL) chopped prosciutto 1 Tbsp (15 mL) white wine 4 cups (1 L) chicken stock 2 Tbsp (30 mL) chopped parsley Zest of 1 lemon Salt and pepper to taste Soak beans overnight, drain, and set aside. Combine rosemary, garlic, and anchovies until they become a paste. Heat oil in stockpot over medium heat and sauté prosciutto until crisp, about 3 minutes; then add anchovy paste and sauté 1 minute. Deglaze by pouring wine into pan and stirring well. Add beans and chicken stock. Simmer until beans are soft and flavours are combined, about 15 minutes. Season with parsley, lemon, salt, and pepper. Add water if too thick. Serves 4 to 6. source: " The Gramercy Guide to Better Cooking ", alive #279, January 2006

Think of this as the phyllo-siphers scone: baked brie, wild mushrooms, and winter thyme wrapped in crisp bundles. 1 cup wild mushrooms (any variety, fresh is best) 2 tsp (10 mL) extra virgin olive oil 2 tsp (10 mL) fresh chopped thyme or 1 tsp (5 mL) dried Salt and pepper 1/4 cup (60 mL) red wine vinegar 4 sheets of phyllo pastry 1/4 cup (60 mL) melted butter 7 oz (200 g) brie Sauté mushrooms in olive oil over medium heat until tender, about 4 minutes. Season with thyme, salt, and pepper. Deglaze by pouring vinegar into pan and stirring well. Reduce heat to low for 1 minute. Remove mushrooms from pan and refrigerate to cool. Brush 2 sheets of phyllo with melted butter. Extend the length of each sheet by placing a second sheet of phyllo along top edges; press flat to join. Cut phyllo in half lengthwise to create four long sheets. Divide brie into 4 portions and place at bottom of each sheet, leaving room around edges. Spoon mushroom mixture over brie, leaving room around edges. Brush lengths of phyllo with melted butter. Tuck side edges of phyllo over brie and mushroom mixture to prevent any from spilling out and then roll up phyllo, starting at brie. Brush outsides of phyllo bundles with remaining melted butter and place on baking sheet, being careful not to let bundles touch. Refrigerate until ready to bake. Preheat oven to 375°F (190°C) and bake 7 minutes. Turn bundles and bake another 7 minutes or until golden brown. Serves 4. source: " The Gramercy Guide to Better Cooking ", alive #279, January 2006

Ice cream is always a treat, but this rare delight is a snap to whip up. There’s no comparing an honest dose of homemade heaven. Festive time saver: Can be prepared three days ahead. 1/2 cup (125 L) (packed) raisins 1/2 cup (125 mL) mixed dried fruit 2/3 cup (160 mL) dark rum 8 large egg yolks 1 cup (250 mL) sugar 3 cups (750 mL) milk (do not use low-fat or nonfat) 1 1/2 cups (350 mL) whipping cream Combine raisins and rum in small bowl. Cover and let stand at room temperature 2 hours. Drain raisins, reserving 6 Tbsp (80 L) rum. Combine in same bowl. Whisk egg yolks and sugar in large bowl until blended. Bring milk and whipping cream to boil in heavy large saucepan over medium heat. Gradually whisk into yolk mixture. Return mixture to saucepan; stir over medium-low heat until custard thickens, about 15 minutes (do not boil). Strain custard into bowl. Cool. Add raisin and dried fruit mixture to custard. Refrigerate until cold. Transfer custard to ice cream maker and process according to manufacturer’s instructions. Freeze ice cream in covered container until firm, about 4 hours. Lacking an ice cream maker, similar results can be had by transferring the custard into several smaller freezer-proof containers and stirring regularly on the hour for four hours. source: " Make This Holiday Feast a Rare One," alive #290, December 2006

The fresh burst of the pear compote perfectly complements both the savoury and the sweet in this dish. 2 whole pork racks ( frenched bones* ) 2 Tbsp (30 mL) canola oil 6 sprigs thyme 4 Tbsp (60 mL) butter, unsalted 2 tsp (10 mL) ground cinnamon 2 tsp (10 mL) black pepper ground 2 stalks celery 2 carrots Preheat oven to 350 F (180 C). Season pork racks with salt, pepper, and cinnamon. Split carrots in half lengthwise. Place on bottom of a roasting pan with celery to form a rack for the pork. Place pork on the vegetables, bones pointing upwards. In a small pot, place butter. Cook until it separates and the milk solids become brown. Add thyme, let sit. Place pork in oven for 30 to 45 minutes, or until internal temperature reaches 130 F (55 C). Baste with thyme butter every 5 to 10 minutes until the pork is cooked. * Frenched bones have all the meat and fat scraped away from about 2 inches to the ends. Maple-Roasted Yams Yams can be prepared before the pork and reheated for service. 6 medium-sized yams, peeled and diced into 1-in (2.5-cm) cubes 1 sprig fresh rosemary, minced Sea salt, to taste 1 tsp (5 mL) black pepper, ground 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) fresh parsley, chopped 3 Tbsp (45 mL) maple syrup Preheat oven to 400 F (200 C). Using a large bowl, toss yams with rosemary, salt, pepper, and olive oil. Spread out onto baking sheet. Bake in oven for 40 minutes or until tender. Return to bowl. Finish with parsley and maple syrup. Slow-Baked Pear Compote 1 white onion, diced 2 Tbsp (30 mL) extra-virgin olive oil 1 cinnamon stick 2 cups (500 mL) white wine 6 Anjou pears peeled, cored and diced 2 sprigs thyme 1 Tbsp (15 mL) grainy mustard Using a thick-bottom pot, sweat onions with olive oil and cinnamon stick for about 5 minutes. Pour in the white wine and deglaze the mixture by scraping the pan with a wooden spatula until alcohol is absorbed. Reduce by one-half. Add pears, thyme, and mustard. Cook 5 minutes until pears are tender but not breaking down. Serves 6. source: " Make This Holiday Feast a Rare One," alive #290, December 2006

Creative flair and familiar flavours combine to create an accessible and delicious alternative to more traditionally festive fowl. Quail 6 semi-boneless quails 2 lemons, zested 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) black peppercorns, ground 2 Tbsp (30 mL) butter 2 Tbsp (30 mL) blackberry honey 2 sprigs fresh thyme Salt, to taste Lay quails flat onto cutting board, skin side down. Drizzle with olive oil, then rub in lemon zest and pepper. In a thick-bottom pan at medium to low heat, add a small amount of oil, then place the quails skin side down. Sauté until skin becomes crispy (about 7 minutes). Once crisped, add butter, honey, and thyme. Flip quails over and baste for 45 seconds. Serve. Fennel Salad 2 bulbs fennel, shaved finely on mandoline slicer 2 shallots, minced 1 clove garlic, mashed 1 tsp (5 mL) fennel seed, toasted and ground 1 tsp (5 mL) sea salt 2 lemons, juiced 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) chili flakes Combine all ingredients in a salad bowl. Toss together until well mixed. Wait 5 minutes before you serve to allow fennel to wilt slightly. Cranberry and Chestnut Marmalade 1 cup (250 mL) fresh cranberries 2 cups (500 mL) cranberry cocktail 1 orange, zest and juice separated 1 cup (250 mL) white wine vinegar 1 cup (250 mL) sugar 1 cup (250 mL) canned unsweetened chestnuts, roughly chopped 2 cups (500 mL) dried cranberries In a large-mouth pot add fresh cranberries, cranberry cocktail, orange juice, vinegar, and sugar. Reduce by two-thirds or until thin syrup consistency. Add the rest of the ingredients and mix together. Serve warm or cold. ­­­Serves 6. source: " Make This Holiday Feast a Rare One," alive #290, December 2006

Warm up with a smooth bowl redolent of cauliflower sweetness and the earthy essence of truffles. 2 Tbsp (30 mL) canola oil 1 medium white onion, sliced 3 cloves garlic Salt, to taste Lemon juice, to taste 1 cauliflower, chopped roughly 1 pinch cayenne 1 sachet (1 clove, white peppercorn, bay leaf, thyme sprigs, parsley) 8 cups (2 L) water 1 bunch scallions chopped finely 3 Tbsp (45 mL) black winter truffle oil Preheat oil in a small stock pot over a low-medium flame. Stir the onions and garlic until they begin to release their moisture and soften, about 5 minutes, without allowing any colour to develop. Season liberally with lemon juice (begin with 2 Tbsp/30 mL) and salt (1 Tbsp/15 mL) and add the cauliflower and water. Bring to a brisk boil and reduce to a simmer. Taste broth and adjust with more lemon and/or salt as desired. Then, add cayenne and sachet and cook until cauliflower is tender, about 20 minutes. Remove from heat. Remove sachet; blend cauliflower, onion, and garlic mixture until smooth, and pass through a fine chinois (extremely fine-meshed conical sieve). Adjust consistency and chill in an ice bath until cool before dividing between bowls. Mix finely chopped scallions with truffle oil and garnish bowls with a tablespoon each before serving. Serves 6. source: " Make This Holiday Feast a Rare One," alive #290, December 2006

Toasted sesame seeds add wonderful flavour to this salad. 1 Tbsp (15 mL) sesame seeds 6 cups (1.5 L) fresh spinach 1 red or yellow bell pepper, cut into strips 1/4 to 1/2 cup (60 to 125 mL) thinly sliced red onion 1 orange, peeled and sliced into thin rounds 2 Tbsp (30 mL) seasoned rice vinegar 1 Tbsp (15 mL) orange juice 1 Tbsp (15 mL) water Preheat oven to 400 F (200 C) and toast sesame seeds for 10 minutes. Allow to cool. Meanwhile remove spinach stems and carefully wash and dry leaves. Tear into bite-sized pieces. Place in salad bowl with pepper, onion, and orange slices. Transfer sesame seeds to blender and grind. Add vinegar, orange juice, and water and blend to mix. Pour over salad and toss just before serving. Serves 4 to 6. source: " Leafy Winter Vegetables ", alive #290, December 2006

The secret to this thick green soup is to slice the kale into extremely thin strips. 6 Tbsp (90 mL) extra virgin olive oil 1 large yellow onion, minced 2 cloves garlic, minced 6 peeled potatoes 8 cups (2 L) cold water 2 1/2 tsp (12 mL) salt 1 tsp (5 mL) ground black pepper 8 cups kale (2 L), rinsed, spine removed, and thinly sliced In large saucepan over medium heat, cook onion and garlic in 3 Tbsp (45 mL) olive oil for 3 to 5 minutes. While they are cooking, slice potatoes in food processor. Stir sliced potatoes into onion and garlic mixture and cook, stirring constantly, 3 minutes more. Pour in water, bring to a boil, and let boil gently for 20 minutes, until potatoes are mushy. Puree using blender or food processor. Season with salt and pepper and return to medium heat. Cover and simmer 5 minutes. Just before serving, stir kale into soup and simmer 5 minutes until kale is tender and bright green. Stir in remaining olive oil and serve immediately. Serves 4 to 6. source: " Leafy Winter Vegetables ", alive #290, December 2006

6 cups (1.5 L) chicken broth (use vegetable broth if vegetarian) 4 cloves garlic, minced 6 to 8 cm stalk lemon grass, chopped 1 thumb-sized piece galangal or ginger, grated 2 Tbsp (30 mL) soy sauce or tamari 1 Tbsp (15 mL) fish sauce (or vegetarian fish sauce) 1 tsp (5 mL) chilli sauce 1 Tbsp (15 mL) rice vinegar 1 Tbsp (15 mL) brown sugar 2 kaffir lime leaves 4 oz (120 g) chicken breast (or tofu if vegetarian), cubed 1 red or green bell pepper, chopped Handful of shiitake mushrooms 1 cup (250 mL) Chinese cabbage such as bok choy, roughly chopped Bamboo shoot strips Heat broth in large soup pot; add garlic, lemon grass, galangal or ginger, soy sauce or tamari, fish sauce, chilli sauce, vinegar, brown sugar, and lime leaves. Bring to boil, then reduce to medium heat and allow to simmer while adding chicken (or tofu) and vegetables. Simmer 3 to 5 minutes, or until chicken is cooked and vegetables are lightly cooked (but still crisp). Ladle hot soup into bowls and garnish with fresh cilantro or basil. Serves 4 to 6. Source: " Lemon Grass ", alive #310, August 2008

Sneaking stout beer into these brownies helps make them the epitome of chocolate intensity. If possible, select a chocolate-flavoured stout beer. The naturally sweet orange spud produces fudgy, moist brownies with the need for much less sugar and fat such as butter or oil. 1 medium sweet potato, peeled and diced (about 1/2 lb/225 g) 6 oz (170 g) bittersweet baking chocolate, chopped 2 Tbsp (30 mL) unsalted butter 2 large free-range eggs, preferably at room temperature 3/4 cup (180 mL) whole wheat pastry flour 2/3 cup (160 mL) coconut palm sugar or natural cane sugar 1/3 cup (80 mL) unsweetened cocoa powder 1 cup (250 mL) stout beer at room temperature 1 tsp (5 mL) cinnamon 1 tsp (5 mL) vanilla extract 1/2 tsp (2 mL) baking powder 1/4 tsp (1 mL) salt 1/2 cup (125 mL) pecans or walnuts, chopped Steam or boil sweet potato until very tender. Place sweet potato in bowl and mash with potato masher or fork until smooth; set aside to cool. Preheat oven to 350 F (180 C). Lightly grease an 8 x 8 x 2 in (20 x 20 x 5 cm) baking pan. Place chocolate and butter in metal bowl over pot of barely simmering water and stir until melted. Remove from heat and mix in eggs, one at a time. Gently stir in potato purée, flour, sugar, cocoa powder, beer, cinnamon, vanilla, baking powder, and salt. Fold in nuts. Place mixture into pan and spread evenly. Bake for 20 minutes or until an inserted toothpick comes out clean. Let cool several minutes before slicing. Makes 16 brownies. Each serving contains:  178 calories; 3 g protein; 9 g total fat (4 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre; 56 mg sodium source: " Think Outside the Mug ", alive #353, March 2012

Beer and chili are a classic flavour combination that is hard to beat. Smoky chipotle chilis in adobo sauce are available in the Latin section of better grocers. Because a little goes a long way, consider freezing leftover chipotles for future use. 1 1/2 cups (350 mL) dried black beans 4 medium tomatoes, chopped 1 Tbsp (15 mL) apple cider vinegar 1 Tbsp (15 mL) minced chipotle chili pepper in adobo sauce or 1 tsp (5 mL) ancho chili powder 1 tsp (5 mL) cumin 1 tsp (5 mL) dried thyme Salt and pepper to taste 1 Tbsp (15 mL) grapeseed or extra-virgin olive oil 1 large yellow onion, chopped 1 large carrot, chopped 3 garlic cloves, minced 1 red bell pepper, chopped 1 cup (250 mL) frozen corn 2 celery stalks, sliced 1 cup (250 mL) porter or stout beer 2 Tbsp (30 mL) tomato paste 1 ripe avocado, diced 1/3 cup (80 mL) fresh cilantro, chopped Place beans in large bowl, cover with water, and let soak for several hours. Drain beans, place in saucepan, and add enough water to cover by 2 in (5 cm). Bring to boil, reduce heat, and simmer covered for 40 minutes, or until slightly tender. They will soften further in the chili. Add tomatoes, cider vinegar, chipotle chili in adobo sauce, cumin, thyme, and salt and pepper to blender or food processor container and blend until smooth. In large skillet, heat oil over medium heat. Add onion and carrot; cook for 5 minutes. Add garlic, red bell pepper, corn, and celery; cook 2 minutes. Add black beans, beer, tomato paste, and tomato mixture. Bring to a boil; reduce heat to medium-low and simmer, uncovered, for 30 minutes. Serve garnished with avocado and cilantro. Serves 6. Each serving contains: 329 calories; 14 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 51 g carbohydrates; 13 g fibre; 41 mg sodium source: " Think Outside the Mug ", alive #353, March 2012

As the alcohol evaporates during braising, it leaves behind a subtle ale flavour that breathes new life into cooked cabbage. If desired, dried currants can replace cranberries. 1 red cabbage, about 2 lb (1 kg) 1 Tbsp (15 mL) grapeseed or extra-virgin olive oil 3 garlic cloves, minced 1 tsp (5 mL) mustard seeds, yellow or brown 1/2 tsp (2 mL) salt 2 bay leaves 1/4 cup (60 mL) water 1 1/2 cups (350 mL) pale ale, white ale, or pilsner Juice of 1/2 lemon 1 Tbsp (15 mL) balsamic vinegar 1/2 cup (125 mL) dried cranberries Remove outer leaves of cabbage, cut head into quarters, discard core, and finely slice. Heat oil in large saucepan over medium heat. Add garlic and mustard seeds; heat 1 minute. Add cabbage, salt, bay leaves, and water. Reduce heat to medium-low, cover pan, and heat for 20 minutes. Stir in beer, bring to a boil, and simmer uncovered at medium-low heat for 20 minutes. Stir in lemon juice, balsamic vinegar, and cranberries. Remove bay leaves and serve. Serves 6. Each serving contains:  127 calories; 3 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 22 g carbohydrates; 4 g fibre; 238 mg sodium source: " Think Outside the Mug ", alive #353, March 2012

The carbonation from the beer contributes to the leavening (rising) of bread, with the malt producing a nice crust. Consider serving this garlicky bread with Black Bean Beer Chili. 2 whole garlic bulbs 2 Tbsp (30 mL) plus 1 tsp (5 mL) extra-virgin olive oil 2 cups (500 mL) whole wheat pastry flour 1 cup (250 mL) all-purpose flour 2 Tbsp (30 mL) natural cane sugar or coconut palm sugar 1 Tbsp (15 mL) baking powder 1 Tbsp (15 mL) fresh rosemary, chopped 1/2 tsp (2 mL) salt 1 1/2 cups (350 mL) wheat, lager, or pilsner beer Preheat oven to 375 F (190 C). Remove excess papery covering on garlic bulbs and slice off tops of the heads so most of the cloves are exposed. Drizzle 1 tsp (5 mL) olive oil over exposed cloves, wrap tightly in foil, and bake for 40 minutes, or until garlic is very soft. Let cool. Grease 9 x 5 x 3 in (23 x 13 x 6 cm) loaf pan. In large bowl, squeeze out soft garlic pulp and mix with flours, sugar, remaining olive oil, baking powder, rosemary, and salt. Add beer and stir until just combined (don’t overmix!). Bake for 50 to 55 minutes, or until top is golden brown and a toothpick inserted into centre comes out clean. Let cool several minutes before unmoulding and slicing. Serves 8. Each serving contains:  234 calories; 6 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 41 g carbohydrates; 4 g fibre; 150 mg sodium source: " Think Outside the Mug ", alive #353, March 2012

Much tastier and healthier than heavily battered fish tacos, brining fish in beer impregnates it with flavour and makes the flesh tender. If you’re concerned about sodium intake, you can cook it in a skillet. If time permits, make the salsa a day in advance to allow the flavours to meld. 1 lb (450 g) catfish filets 3 cups (750 mL) lager or pilsner beer 2 Tbsp (30 mL) kosher or sea salt 2 Tbsp (30 mL) natural cane sugar, divided 2 cups (500 mL) strawberries, sliced 1 small red bell pepper, diced 1 jalapeno pepper, seeded and diced 2 green onions, green and white parts, sliced 1/3 cup (80 mL) cilantro, chopped 1 Tbsp (15 mL) honey 1 Tbsp (15 mL) lime juice 1/2 tsp (2 mL) lime zest 1 garlic clove, minced Salt to taste 1 Tbsp (15 mL) butter 1 large sweet onion, thinly sliced 1 tsp (5 mL) balsamic vinegar 1/2 tsp (2 mL) smoked paprika (optional) 8 corn tortillas In a container large enough for fish filets to lie flat, add 2 cups (500 ml) beer, salt, and 1 Tbsp (15 mL) sugar. Place fish in liquid and add additional beer if needed to cover filets completely. Let soak in refrigerator for about 6 hours, flipping once. In large bowl, toss together strawberries, red pepper, jalapeno, green onions, cilantro, honey, lime juice, lime zest, garlic, and salt to taste. Melt butter in large skillet over medium heat. Add onion and cook until softened, about 5 minutes. Mix in remaining sugar, balsamic vinegar, and remaining 1 cup (250 ml) beer. Bring to a boil, reduce heat to medium-low, and simmer for 30 minutes, stirring occasionally. Meanwhile, preheat oven to 375 F (190 C). Remove catfish from brine, pat dry with a paper towel, and season with smoked paprika, if desired. Place on parchment- or silicone-lined baking sheet and bake for 20 minutes, or until opaque throughout. Let catfish cool and then slice into thin strips. Warm tortillas, according to package directions. To serve, divide catfish among tortillas and top with strawberry salsa and onions. Serves 4. Each serving contains: 401 calories; 22 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 46 g carbohydrates; 6 g fibre; 571 mg sodium source: " Think Outside the Mug ", alive #353, March 2012

Also called Omelette Soufflé, this is a mostly forgotten dish, halfway between an omelette and a soufflé. It can be served sweet or savoury depending on the garnish you use-—either fresh fruit and jam or a savoury sauce. 4 large free-range eggs, yolks and whites separated 1/2 tsp (2 mL) freshly grated lemon zest 1 Tbsp (15 mL) unsalted butter Preheat oven to 375 F (190 C). Using electric mixer, stand mixer, or whisk, beat egg whites until stiff peaks form. Beat egg yolks until light yellow and thickened. Stir in lemon zest; fold in beaten egg whites. Heat 8 or 9 in (20 or 23 cm) ovenproof pan over medium heat; add butter. Pour in eggs and cook for 1 minute. Place in oven and bake for about 10 minutes or until omelette is puffed and golden. Remove from oven and carefully slide onto serving plate. Cut into 4 wedges and garnish with desired toppings. Serve immediately. Serves 4 Each serving contains: 193 calories; 13 g protein; 16 g total fat (7 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 141 mg sodium source: " Eggs ", alive #353, March 2012

This low-fat version of a favourite is so full of flavour the omitted ingredients will never be missed! Pie crust This is my mother’s recipe. It is low in saturated fat and can be used for sweet or savoury pies. 2 cups (500 mL) all-purpose flour, sifted 1/4 tsp (1 mL) salt 2/3 cup (160 mL) grapeseed oil 1/3 cup (80 mL) ice-cold water Stir flour and salt in large bowl. In separate bowl mix oil and water with fork until thick and creamy. Pour immediately all at once onto flour mixture. Mix lightly with fork and then with hands—dough will be wet. Form into ball, cut in half, flatten into disk, and roll. To roll, wipe counter with clean wet cloth, place 1 large square of wax paper over it, add dough, and cover with another square of paper. This will make dough easy to handle, and no extra flour is required. To place dough on pie plate, just lift it using bottom piece of wax paper. Yield: 2 - 9 in (23 cm) crusts Quiche filling 10 oz (283 g) frozen spinach 1 tsp (5 mL) extra-virgin olive oil 1/2 cup (125 mL) onions, diced 2 garlic cloves, minced 1 Tbsp (15 mL) freshly squeezed lemon juice 3 large free-range eggs 1 cup (250 mL) 2% milk Salt and pepper to taste Pinch of ground nutmeg 4 oz (113 g) feta cheese, crumbled 9 black olives, pitted and halved lengthwise Preheat oven to 450 F (230 C). Make pastry and use it to line a 9 in (23 cm) pie or tart pan. Thaw spinach, place in clean dish towel, squeeze until all liquid is removed, and chop coarsely. In large sauté pan heat oil over medium heat, and sauté onions until translucent, about 4 minutes. Add garlic and cook for 1 minute. Add spinach and lemon juice and cook for 2 minutes. Whisk eggs and milk, and season with salt, pepper, and nutmeg. Add cheese and spinach mixture. Pour into pan and garnish with olives. Bake for 15 minutes, then lower heat to 350 F (180 C) and bake for 10 to 15 minutes, until crust is golden and knife inserted in centre of quiche comes out clean. Serves 6. Each serving contains: 407 calories; 13 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 39 g carbohydrates; 3 g fibre; 380 mg sodium source: " Eggs ", alive #353, March 2012

This versatile salad is hearty enough to be eaten as a meal. It can be best described as a vegetable salad with eggs and tuna. Its French name, Salade Niçoise, comes from the kind of olives used—niçoise, from the South of France. Dressing 3 Tbsp (45 mL) red wine vinegar 2 Tbsp (30 mL) Dijon mustard Salt and pepper to taste 1/3 cup (80 mL) extra-virgin olive oil Whisk together vinegar, mustard, salt, and pepper in small bowl. Add oil in slow stream, whisking constantly. Salad 8 small white or red new potatoes 1 lb (450 g) thin green beans 16 oz (450 g) tuna filet Salt and pepper to taste 1 tsp (5 mL) extra-virgin olive oil 1 head butter lettuce, separated into leaves 8 small tomatoes, cut into wedges 4 large free-range eggs, hard-boiled, peeled and halved lengthwise ( see below ) 16 olives niçoise or other black olives 2 Tbsp (30 mL) capers, drained and rinsed 2 Tbsp (30 mL) fresh parsley, minced Cook potatoes in saucepan filled with water until tender. Drain and cut according to your preference and add 2 Tbsp (30 mL) dressing. Blanch beans in salted boiling water until bright green, about 2 minutes. Drain and place in bowl filled with ice-cold water to stop cooking process. Add to potatoes and stir to coat. Season tuna with salt and pepper. Heat pan, add oil, and sear tuna on both sides leaving centre rare, 1 to 2 minutes per side. To serve, arrange lettuce on large platter or 4 different plates. Add potatoes, green beans, tomatoes, eggs, olives, and capers. Place tuna on top of salad. Drizzle dressing all over, sprinkle with parsley, and season with additional salt and pepper to taste (optional). Serves 4. Each serving contains: 757 calories; 42 g protein; 34 g total fat (6 g sat. fat, 0 g trans fat); 73 g carbohydrates; 12 g fibre; 559 mg sodium The perfect hard boiled egg Place eggs in a saucepan big enough to fit them in one layer. Add water to cover them by 1 in (3 cm). Bring to a boil. Once boiling, remove from heat, cover, and let stand for 10 minutes. Remove the eggs and rinse under cold water to stop the cooking process. Always make more hard-boiled eggs than you need so you can make egg salad or devilled eggs, eat them as a snack, or bring them along in your lunch. source: " Eggs ", alive #353, March 2012

This simple dish can be a good way to introduce kids to cooking. 4 large potatoes, baked 1/2 tsp (2 mL) salt and 1/8 tsp (0.5 mL) pepper, divided into two parts 4 large free-range eggs 1/2 Tbsp (7 mL) extra-virgin olive oil 1/4 cup (60 mL) onions, finely chopped 1 Tbsp (15 mL) chives, finely chopped 1/4 cup (60 mL) light sour cream (optional) Preheat oven to 400 F (200 C). Place baked potatoes on work surface and cut off top quarter. Remove three-quarters of inside contents, break down with fork, and set aside. Season inside of potato skins with half of salt and pepper. Break egg in each one. Place on cookie sheet and bake for 10 to 15 minutes or until white is set. Heat oil in skillet over medium heat. Add onions and cook for about 3 minutes, until translucent. Increase heat to medium-high, add potato pulp, and stir. Flatten out with spatula to create thin pancake. Season with remaining salt and pepper and cook for 3 to 5 minutes on each side, until golden brown. Slide onto plate, arrange potato skins over potato pancake, and garnish with chives and sour cream (if using). Serves 4. Each serving contains: 389 calories; 14 g protein; 9 g total fat (3 g sat. fat, 0 g trans fat); 65 g carbohydrates; 7 g fibre; 397 mg sodium source: " Eggs ", alive #353, March 2012

This is a quick, easy, and foolproof way to create a nourishing breakfast or light lunch. It can be taken to work or school and is also a good snack at any time. 1 Tbsp (15 mL) extra-virgin olive oil 1/2 cup (125 mL) onions, diced 1 1/2 cups (350 mL) mixed diced vegetables such as mushrooms, zucchinis, bell peppers, eggplant, broccoli, cauliflower, and tomatoes 6 large free-range eggs 1/2 cup (125 mL) cheddar cheese, shredded Salt and pepper to taste Preheat oven to 350 F (180 C). To prevent sticking, line muffin pan with paper cups or a slice of bread. Heat skillet over medium-high heat and add oil. Add onions and cook until just starting to brown, about 5 to 6 minutes. Add vegetables and cook for a few minutes, until tender. Remove from heat and let cool to room temperature. Whisk eggs in mixing bowl until frothy, stir in cooked vegetables and cheese, season to taste with salt and pepper, and pour into muffin pan. Bake for 20 to 25 minutes until omelette is cooked and slightly golden on top. Serve on its own or with a piece of toast and a turkey breakfast sausage … or pack it up to go! Serves 6. Each serving contains: 141 calories; 9 g protein; 10 g total fat (4 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 147 mg sodium source: " Eggs ", alive #353, March 2012

This pesto is packed full of flavour. You can substitute mussels or cooked chicken for the clams. 3 cups (750 mL) cilantro, large stems removed 1/2 cup (125 mL) blanched almonds, chopped 2 Tbsp (30 mL) shallot, diced 1 jalapeno pepper or red Thai chili, diced 2 tsp (10 mL) lemon zest 1/2 tsp (2 mL) salt 5 Tbsp (75 mL) extra-virgin olive oil, divided 3/4 lb (350 g) whole grain linguini or fettuccini 1 small onion, finely diced 1 garlic clove, minced 60 clams, purged and scrubbed 1/2 cup (125 mL) dry white wine In food processor, pulse together cilantro, almonds, shallot, jalapeno, lemon zest, and salt. With food processor running, add 1/4 cup (60 mL) olive oil in a slow, steady stream. If pesto seems a little too thick for your taste, add cold water 1 Tbsp (15 mL) at a time, until desired consistency is achieved. Cook pasta in large saucepan of boiling salted water according to package directions. Drain, reserving about 1 cup (250 mL) pasta water. Meanwhile, heat remaining 1 Tbsp (15 mL) olive oil in large saucepan over medium heat. Add onion and garlic and sauté until onion is softened and just starting to brown. Stir in clams, increase heat to medium-high, add wine, cover and cook clams, stirring once, until all have opened, about 3 minutes. Discard any clams that have not opened. Reduce heat to medium, stir in pesto and pasta, and cook until warmed through. Serve immediately. Serves 6. Each serving contains:  473 calories; 23 g protein; 20 g total fat (2.5 g sat. fat, 0 g trans fat); 49 g carbohydrates; 7 g fibre; 253 mg sodium source: " Pasta, Pronto! ", alive #353, March 2012

Colourful, delicious, and chock full of vitamin A, this recipe will be a hit with the whole family. 2 Tbsp (30 mL) extra-virgin olive oil, divided 1 shallot, minced 1/3 cup (80 mL) raw pistachios, finely chopped 1/4 cup (60 mL) whole grain bread crumbs 2 tsp (10 mL) grated orange zest 2 Tbsp (30 mL) Dijon mustard 3 Tbsp (45 mL) tarragon leaves, chopped 4 boneless, skinless chicken breasts 1 1/4 cups (310 mL) carrot, grated 1 garlic clove, minced 1 cup (250 mL) farro orzo pasta 1 cup (250 mL) fresh carrot juice 1 1/4 cups (310 mL) homemade or low-sodium chicken broth 1/4 cup (60 mL) Parmesan cheese, grated Freshly ground black pepper, to taste Preheat oven to 400 F (200 C). Heat 1 Tbsp (15 mL) olive oil in frying pan over medium-high heat. Add shallot and sauté until just beginning to brown, about 2 minutes. Stir in pistachios and bread crumbs and cook, stirring often, until pistachios are toasted and fragrant, about 5 minutes. Remove from heat and stir in orange zest. Transfer mixture to plate. In bowl, stir together Dijon mustard and tarragon. Brush chicken breasts all over with mustard mixture and press the skin side into pistachio mixture. Place chicken breasts, pistachio mixture up, on parchment-lined baking sheet. Bake until chicken is cooked through, about 20 to 25 minutes. While chicken is baking, prepare orzo. In medium saucepan, heat remaining 1 Tbsp (15 mL) olive oil over medium-high heat. Add grated carrot, garlic, and orzo. Stirring frequently, cook for 4 minutes. Stir in carrot juice and stock, bring to a boil, and then reduce heat to a simmer. Stirring frequently, cook until orzo is al dente, about 8 minutes. Stir in Parmesan and black pepper to taste. To serve, cut each chicken breast on the bias into 5 or 6 slices. Divide carrot orzo among serving plates and top with sliced chicken. Serves 4. Each serving contains: 579 calories; 136 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 57 g carbohydrates; 6 g fibre; 428 mg sodium

Israeli couscous or pearl couscous is a larger, pea-sized version of the North African favourite. Regular whole wheat couscous may be substituted. Salad can be stored in the refrigerator, ready for a quick lunch, for up to four days. 3 Tbsp (45 mL) extra-virgin olive oil, divided 1 small onion, finely diced 2 garlic cloves, minced 1/2 tsp (2 mL) salt 1 bay leaf 1 1/4 cups (310 mL) whole wheat Israeli couscous 2 1/2 cups (625 mL) homemade or low-sodium vegetable stock 1 red pepper, chopped 1 cup (250 mL) cherry tomatoes, quartered 1/2 cucumber, chopped 1 cup (250 mL) cooked chickpeas 1 Tbsp (15 mL) fresh oregano, chopped 3 Tbsp (45 mL) fresh parsley, chopped 1/3 cup (80 mL) feta cheese, crumbled 1/4 cup (60 mL) kalamata olives, chopped 3 green onions, sliced 1 lemon Heat 1 Tbsp (15 mL) olive oil over medium-high heat. Add onion, garlic, and salt, and sauté until just beginning to brown, about 5 minutes. Stir in bay leaf and couscous and cook, stirring frequently until couscous browns slightly, about 3 minutes. Pour in stock and bring to a boil. Cover, reduce heat to low, and simmer until liquid has been absorbed and couscous is tender, about 20 minutes. Discard bay leaf and transfer couscous to large bowl. Stir in red pepper, tomatoes, cucumber, chickpeas, oregano, parsley, feta, olives, green onions, and remaining olive oil. Let cool to room temperature, season to taste with lemon juice, and serve. Serves 4. Each serving contains: 486 calories; 16 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 70 g carbohydrates; 12 g fibre; 314 mg sodium source: " Pasta, Pronto! ", alive #353, March 2012

Fennel adds a lovely earthy flavour to this dish. It is also a good source of calcium, potassium, and vitamin C. 3 Tbsp (45 mL) extra-virgin olive oil 1 onion, diced 2 garlic cloves, minced 10 anchovy filets, chopped 1/2 tsp (2 mL) crushed red pepper flakes 1 large fennel bulb, trimmed and chopped into 1/2 in (1 cm) pieces, fronds reserved 1/2 lb (225 g) whole grain farfalle pasta 2 cups (500 mL) cherry tomatoes, cut in halves 2 tsp (10 mL) dried marjoram 1 Tbsp (15 mL) fresh basil, chopped 6 cups (1.5 L) baby spinach Freshly ground black pepper, to taste 1/4 cup (60 mL) soft goat cheese 3 Tbsp (45 mL) toasted pine nuts Heat oil over medium-high heat in large skillet. Add onion, garlic, anchovies, red pepper flakes, and fennel. Sauté until vegetables are tender and starting to brown, about 10 minutes. Meanwhile, cook pasta in large pot of boiling salted water according to package directions. Drain, reserving about 1 cup (250 mL) pasta water. Add tomatoes, marjoram, and basil to veggie mixture and continue to sauté until tomatoes slightly break down, creating a thin sauce. Stir in spinach, pasta, and a few tablespoons of reserved pasta water until spinach is wilted and pasta is warmed through. Add more water as needed to create a saucy consistency, and season to taste with black pepper. Divide among serving dishes, and garnish with crumbled goat cheese, pine nuts, and reserved fennel fronds. Serves 4. Each serving contains:  486 calories; 18 g protein; 21 g total fat (4 g sat. fat, 0 g trans fat); 59 g carbohydrates; 11 g fibre; 490 mg sodium source: " Pasta, Pronto! ", alive #353, March 2012

A bowlful of these noodles is a real meal in itself. 2 Tbsp (30 mL) organic sesame oil 3 Tbsp (45 mL) organic vegetable oil 3 Tbsp (45 mL) low-sodium soy sauce or tamari 2 Tbsp (30 mL) red wine vinegar 2 Tbsp (30 mL) honey 1 to 2 red Thai chilies, finely chopped 2 tsp (10 mL) fresh ginger, grated 1 garlic clove, minced 1 large eggplant, cut into 1/2 in (1 cm) dice 1/2 lb (225 g) soba noodles, cooked according to package directions 1 cup (250 mL) snow peas, trimmed and thinly sliced 1 cup (250 mL) frozen, shelled edamame beans, thawed 1 cup (250 mL) bean sprouts 4 green onions, trimmed and finely sliced Preheat oven to 425 F (220 C). In bowl, whisk together oils, soy sauce, vinegar, honey, chilies, ginger, and garlic. Adjust sauce to taste with a little more soy, vinegar, or honey. It should have a nice sweet and sour balance. Divide sauce in half. Toss eggplant with half the sauce and place in single layer on baking sheet. Bake, stirring once, until cooked through and golden, about 20 minutes. Let cool slightly on baking sheet. Meanwhile, cook soba noodles according to package directions. In large bowl, toss remaining sauce with cooked noodles and set aside. Toss eggplant into noodles along with snow peas, edamame, bean sprouts, and half the green onions. Divide among serving bowls and garnish with remaining green onions. Serves 6. Each serving contains:  309 calories; 10 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 42 g carbohydrates; 6 g fibre; 537 mg sodium source: " Pasta, Pronto! ", alive #353, March 2012