Food

When cooking grains such as millet, try simmering them in different liquids such as apple cider for a variety of flavour twists. 1 cup (250 mL) millet 1 cup (250 mL) water 1 cup (250 mL) apple cider 1 tsp (5 mL) cinnamon 2 Tbsp (30 mL) sucanat or other raw sugar 1 apple, diced 1/2 cup (125 mL) dried apricots, chopped 2 cups (250 mL) unsweetened almond milk 1/2 cup (125 mL) sliced almonds Heat medium saucepan over medium heat. Add millet and cook, stirring often, until the millet begins to toast and brown, about 3 minutes. Add water, apple cider, and cinnamon. Bring to a boil, reduce heat and simmer covered for 30 minutes or until liquid has been absorbed. Stir in sugar, apple, and apricots. Let stand five minutes, then fluff with a fork. Divide among serving bowls and top with almond milk and almonds. Serves 4. Each serving contains: 385 calories; 9 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 68 g carbohydrates; 8 g fibre; 98 mg sodium source: " Bowled Over ", alive #352. February 2012

You can also use quinoa, kamut, or wheat flakes for this porridge. Reheat leftovers in a saucepan with a small amount of additional water or milk. 1 1/2 cups (350 mL) spelt flakes 4 1/2 cups (1.25 L) water 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) nutmeg 1/2 cup (125 mL) raisins 1/3 cup (80 mL) sunflower seeds 2 Tbsp (30 mL) sucanat or other raw sugar 1/4 cup (60 mL) peanut or almond butter 2 cups (500 mL) blueberries Place spelt flakes, water, cinnamon, and nutmeg in medium saucepan. Bring to a boil, reduce heat and simmer for 12 minutes, or until most of the liquid has been absorbed but mixture is still creamy like oatmeal, stirring occasionally. Stir in raisins, sunflower seeds, and sugar; heat 2 minutes. Taste and adjust sweetness if desired. Divide among serving bowls and top with peanut or almond butter and blueberries. Serves 4. Each serving contains: 348 calories; 10 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 57 g carbohydrates; 6 g fibre; 8 mg sodium source: " Bowled Over ", alive #352. February 2012

This rustic cereal is packed with fibre to prevent mid-morning cravings and heart-healthy fats from flax and hazelnuts. Reheat leftovers in a small saucepan with some additional water or milk. 3 cups (750 mL) water 3/4 cup (180 mL) teff 1 tsp (5 mL) cinnamon 1/4 tsp (1 mL) ground cloves 2 Tbsp (30 mL) sucanat or other raw sugar 1/3 cup (80 mL) ground flaxseed 1/2 cup (125 mL) hazelnuts, halved 1 banana, diced 1/4 cup (60 mL) pure maple syrup In medium saucepan, bring water to a boil. Add teff, cinnamon, and cloves; simmer covered for 10 minutes, stirring often to prevent lumping. Stir in sugar, flaxseed, and an additional 1/3 cup (80 mL) water. Heat for another 5 minutes, or until teff is tender. Add additional water if needed to reach desired consistency. Divide teff among serving bowls and top with hazelnuts, banana, and maple syrup. Serves 4. Each serving contains: 379 calories; 9 g protein; 14 g total fat (1 g sat. fat, 0 g trans fat); 58 g carbohydrates; 8 g fibre; 11 mg sodium source: " Bowled Over ", alive #352. February 2012

Red (or black) quinoa has a firmer texture than its beige counterpart, making it a better choice for this cereal. With tropical flair that provides a healthy balance of carbohydrate, protein, and fat, this recipe will get your day started right. You can also try it topped with diced mango. Extra cooked quinoa can be stored in the refrigerator for up to five days. 1 cup (250 mL) red quinoa 2 cups (500 mL) water 1 tsp (5 mL) cinnamon 1 tsp (5 mL) ground ginger 2 Tbsp (30 mL) sucanat or other raw sugar 2 cups (500 mL) vanilla hemp milk or other milk of choice 1/4 cup (60 mL) hempseeds 1/2 cup (125 mL) unsweetened coconut flakes 2 cups (500 mL) diced pineapple Bring quinoa, water, cinnamon, and ginger to a boil in medium saucepan. Simmer covered, until the water has been absorbed, about 15 minutes. Stir in sugar and let stand 5 minutes. Fluff with a fork, divide among serving bowls, and top with hemp milk, hempseeds, coconut, and pineapple. Serves 4. Each serving contains: 377 calories; 19 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 52 g carbohydrates; 6 g fibre; 44 mg sodium source: " Bowled Over ", alive #352. February 2012

Dip your spoon into this hot bowl of antioxidants, healthy fats, and fantastic fibre. 1 cup (250 mL) bulgur 2 cups (500 mL) low-fat milk 1/2 cup (125 mL) water 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) nutmeg 1/2 cup (125 mL) dried currants 1/2 cup (125 mL) walnut pieces 2 Tbsp (30 mL) pure maple syrup 2 cups (500 mL) strawberries, sliced Add bulgur, milk, water, cinnamon, and nutmeg to medium saucepan. Bring to a boil, reduce heat and simmer, stirring occasionally, until bulgur is tender and mixture is the consistency of creamy oatmeal, about 15 minutes. Stir in currants, walnut pieces, and maple syrup; let sit 5 minutes. Divide among serving bowls and top with sliced strawberries and additional milk and maple syrup if desired. Serves 4. Each serving contains: 373 calories; 12 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 61 g carbohydrates; 10 g fibre; 63 mg sodium source: " Bowled Over ", alive #352. February 2012

This is a wonderfully versatile spice blend to have on hand when you’re looking to add an exotic touch to your next meal. Sweet, savoury, and spicy all at once, it means “head of the shop,” implying that it is a store’s best spice blend. 2 tsp (10 mL) ground coriander 1 1/2 tsp (7 mL) ground cumin 1 tsp (5 mL) ground ginger 1 tsp (5 mL) ground cardamom 1/2 tsp (2 mL) freshly ground black pepper 1 tsp (5 mL) ground turmeric 1 tsp (5 mL) ground allspice 1 tsp (5 mL) ground cinnamon 1 tsp (5 mL) sweet Spanish paprika 1/4 tsp (1 mL) cayenne pepper In bowl whisk together all ingredients. Store ras el hanout in an airtight container. Makes 1/4 cup (60 mL). Each serving contains: 5 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates; 1 g fibre; 1 mg sodium source: " Be Mine, Vegetarian Valentine ", alive #352, February 2012

This dip delivers a treat for the senses. It’s both creamy and crunchy, with show-stopping colour. Don’t throw away the beet greens—they contain a larger amount of nutrients than the beetroot. 2 medium beets, peeled 1/3 cup (80 mL) chopped walnuts 4 oz (125 g) firm tofu 1 Tbsp (15 mL) walnut oil or extra-virgin olive oil 1 garlic clove, peeled and sliced 2 Tbsp (30 mL) warm water 1/2 tsp (2 mL) salt 1 tsp (5 mL) ground coriander 1 Tbsp (15 mL) lemon juice 1/2 tsp (2 mL) lemon zest Freshly ground black pepper, to taste 1 tsp (5 mL) parsley, chopped Preheat oven to 375 F (190 C). Place steamer basket in small saucepan. Fill saucepan with water until just below the steamer basket. Bring to a boil. Cut beets in half and steam until tender, about 10 to 15 minutes. Make sure to check periodically that the water has not all evaporated. Remove beets from steamer and let cool slightly. Meanwhile, place walnuts on baking sheet and bake until fragrant, about 8 minutes. Cool to room temperature on baking sheet. Remove 1 Tbsp (15 mL) walnuts and set aside. Grate beets and add to bowl of food processor along with remaining walnuts, tofu, oil, garlic, water, salt, coriander, lemon juice, and lemon zest. Blend until smooth. Season to taste with black pepper and more lemon juice, if desired. Transfer to serving dish and garnish with toasted walnuts and parsley. Serve dip as part of a mezze platter alongside whole wheat pita crisps, your favourite cheese, olives, and some dried figs and apricots. Makes about 1 1/2 cups (350 mL). Each serving contains: 87 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 44 mg sodium source: " Be Mine, Vegetarian Valentine ", alive #352, February 2012

A favourite of the Queen of Sheba, the pistachio is believed by some to be an aphrodisiac, making these the perfect treats to share with your Valentine. 1/2 cup (125 mL) pitted dates 1/2 tsp (2 mL) orange flower water 1/2 tsp (2 mL) ground cinnamon Pinch ground clove 1/2 cup (125 mL) pistachios, coarsely chopped 3 sheets of phyllo pastry 1 Tbsp (15 mL) extra-virgin olive oil 2 Tbsp (30 mL) honey 1 tsp (5 mL) toasted sesame seeds Preheat oven to 350 F (180 C). Place dates in small bowl and pour boiling water over to cover. Let sit for 5 minutes; drain and put in bowl of food processor along with orange flower water, cinnamon, and clove. Pulse until a paste forms, but don’t worry if it is not smooth. Transfer to bowl and stir in pistachios. Cut phyllo sheets in half lengthwise, then again crossways. To prevent pastry from drying out, cover with plastic wrap and then a damp towel. Working with one phyllo rectangle at a time, brush phyllo lightly with olive oil. Place 1 Tbsp (15 mL) pistachio mixture along short end of phyllo rectangle, leaving about 1 in (2.5 cm) on either side. Roll to enclose mixture, folding in sides after first complete turn. Place seam side down on parchment-lined baking sheet and brush again lightly with olive oil. Repeat with remaining phyllo rectangles. Bake until golden brown and crisp, about 15 minutes. Meanwhile, warm honey in small saucepan over low heat. Brush warm pastries with warm honey and sprinkle with sesame seeds and transfer to wire rack to cool. Serve warm or at room temperature alongside orange slices, if desired. Makes 12 pastries. Each serving contains: 166 calories; 3 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 47 mg sodium source: " Be Mine, Vegetarian Valentine ", alive #352, February 2012

Poppy seeds add crunch and a healthy punch of minerals including manganese, calcium, magnesium, phosphorus, copper, iron, zinc, and potassium. 1/2 English cucumber 1 mild red chili, thinly sliced 1/4 cup (60 mL) low-fat Greek yogourt 2 Tbsp (30 mL) white wine vinegar 1/4 tsp (1 mL) ground coriander 1 Tbsp (15 mL) poppy seeds 1/2 tsp (2 mL) organic cane sugar Salt and freshly ground black pepper, to taste Roughly chop cucumber into bite- sized chunks. Place in bowl and toss with chili. In small bowl whisk together yogourt, vinegar, coriander, poppy seeds, sugar, and a pinch of salt. Just before serving, pour yogourt dressing over cucumber and toss to coat. Season to taste with black pepper and more vinegar, if desired. Serves 2. Each serving contains: 67 calories; 3 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 9 g carbohydrates; 2 g fibre; 78 mg sodium source: " Be Mine, Vegetarian Valentine ", alive #352, February 2012

Quinoa is not only high in protein, but also a complete protein that includes all nine essential amino acids. The pomegranate arils are a powerhouse source of antioxidants, fibre, and vitamins C and K. 1 Tbsp (15 mL) extra-virgin olive oil, divided 1 small onion, diced 1/3 cup (80 mL) quinoa 2/3 cup (160 mL) vegetable stock 2 Tbsp (30 mL) dried apricots, diced 3 Tbsp (45 mL) pomegranate seeds* 1 Tbsp (15 mL) fresh mint, chopped 1 Tbsp (15 mL) fresh cilantro, chopped 2 Tbsp (30 mL) fresh parsley, chopped 1 green onion, trimmed and finely sliced Pinch ground cinnamon 1/2 tsp (2 mL) lemon zest, finely grated Pinch salt Freshly ground black pepper, to taste Heat 1 tsp (5 mL) olive oil in medium-sized saucepan over medium heat. Add onion and sauté, stirring frequently, until golden brown, about 10 minutes. Stir in quinoa and vegetable stock and bring to a boil. Cover, reduce heat to a simmer, and cook for 10 minutes. Turn the heat off, keeping saucepan covered and on burner, allowing the residual heat to continue cooking quinoa until all liquid has been absorbed, about 4 minutes. If there is still a little bit of water that has not been absorbed, leave saucepan covered on burner for another 3 to 5 minutes. Meanwhile, in small bowl, pour enough hot tap water over apricots to just cover them. Soak for 5 minutes, then drain. Remove quinoa from burner and stir in remaining 2 tsp (10 mL) olive oil, apricots, pomegranate seeds, mint, cilantro, parsley, green onion, cinnamon, lemon zest, salt, and black pepper. Serve warm or at room temperature. Serves 2. Each serving contains: 199 calories; 5 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 76 mg sodium How to seed a pomegranate Cut pomegranate in half. Place halves, cut side down, in a large bowl of water and soak for 5 minutes. Hold pomegranate half under water, break apart, separating arils (or seeds) from membrane.  arils will sink while the rind and membrane will float. Skim off rind and membrane and discard. Strain arils through a colander, drain, and pat dry. source: " Be Mine, Vegetarian Valentine ", alive #352, February 2012

All bell peppers are an excellent source of vitamins A, C, and K, but red bell peppers are chock full of them. 2 red bell peppers 1 Tbsp + 1 tsp (20 mL) extra-virgin olive oil, divided 2 tsp (10 mL) ras el hanout, divided (recipe follows) 1/2 small eggplant, cut into 1/2 in (1.25 cm) cubes 1 shallot, diced 2 garlic cloves, minced 1 tomato, diced 1/2 cup (125 mL) cooked chickpeas 1 tsp (5 mL) lemon zest, finely grated 2 Tbsp (30 mL) parsley, chopped 2 Tbsp (30 mL) pine nuts Pinch salt Freshly ground black pepper, to taste Preheat oven to 400 F (200 C). Trim off and reserve tops of peppers. Scoop out seeds. Place peppers on parchment-lined baking sheet and bake, until they just start to soften, about 10 minutes. Set aside until cool. In medium bowl, stir together 1 Tbsp (15 mL) olive oil and 1 tsp (5 mL) ras el hanout. Toss eggplant in spice mixture until well coated. Place eggplant on parchment-lined baking sheet, and bake until soft and fragrant, about 20 minutes. Set aside to cool. In medium saucepan, heat 1 tsp (5 mL) olive oil over medium heat. Add shallot and garlic and sauté until shallot is soft, about 4 minutes. Stir in tomato and remaining 1 tsp (5 mL) ras el hanout. Cook until tomato starts to break down, about 4 minutes. Remove saucepan from heat and stir in eggplant, chickpeas, lemon zest, parsley, pine nuts, salt, and black pepper. Stuff peppers and arrange in baking dish along with reserved pepper tops. Bake until filling is warmed through, about 25 minutes. Place pepper top over filling and serve warm or at room temperature. Serves 2. Each serving contains: 292 calories; 11 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 42 g carbohydrates; 14 g fibre; 309 mg sodium Ras el Hanout Makes 1/4 cup (60 mL) This is a wonderfully versatile spice blend to have on hand when you’re looking to add an exotic touch to your next meal. Sweet, savoury and spicy all at once, it means “head of the shop,” implying that it is a store’s best spice blend. 2 tsp (10 mL) ground coriander 1 1/2 tsp (7 mL) ground cumin 1 tsp (5 mL) ground ginger 1 tsp (5 mL) ground cardamom 1/2 tsp (2 mL) freshly ground black pepper 1 tsp (5 mL) ground turmeric 1 tsp (5 mL) ground allspice 1 tsp (5 mL) ground cinnamon 1 tsp (5 mL) sweet Spanish paprika 1/4 tsp (1 mL) cayenne pepper In bowl whisk together all ingredients. Store ras el hanout in an airtight container. Each serving contains: 5 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates; 1 g fibre; 1 mg sodium source: " Be Mine, Vegetarian Valentine ", alive #352, February 2012

This is one of those dishes you’ve got to try in order to believe. Chocolate adds new flavour notes to this entrée salad. The vinaigrette will solidify upon sitting, which can be rectified by whisking in some additional olive oil. Also consider adding toasted pecan halves. 1 lb (450 g) skinless, boneless, free-range chicken breast 3 cups (750 mL) baby spinach 2 cups (500 mL) arugula 2 cups (500 mL) strawberries, sliced 1 English cucumber, sliced 1/2 cup (125 mL) crumbled feta cheese 1/4 cup (60 mL) cocoa nibs 2 oz (57 g) dark chocolate 1/4 cup (60 mL) extra-virgin olive oil 1 1/2 Tbsp (22 mL) balsamic vinegar 2 tsp (10 mL) honey 1 tsp (5 mL) Dijon or grainy mustard Pinch of dried chili flakes Preheat oven to 350 F (180 C). Place chicken on parchment or silicone-lined baking sheet and cook for 20 minutes, or until no longer pink inside and with an internal temperature of 165 F (74 C). Let cool and slice. In large bowl toss together spinach, arugula, strawberries, cucumber, feta, cocoa nibs, and chicken. Melt chocolate in double boiler or heatproof bowl set over saucepan of barely simmering water, stirring often until smooth. With blender or food processor whirl together melted chocolate, olive oil, vinegar, honey, mustard, and chili flakes. Divide salad among serving bowls and drizzle with chocolate vinaigrette. Serves 4. Each serving contains: 472 calories; 33 g protein; 28 g total fat (10 g sat. fat, 0 g trans fat); 24 g carbohydrates; 7 g fibre; 324 mg sodium source: " Say Yes to Chocolate ", alive #352, February 2012

Tostadas are crispy tortillas layered with a range of ingredients. In this case, the cocoa-spiked ground meat and lively vegetables make for a powerful one-two punch and the refried beans add a healthy dose of fibre. If desired, you can also top with salsa or a dollop of sour cream. 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1 3/4 Tbsp (25 mL) grapeseed oil 1/4 tsp (1 mL) freshly ground black pepper 1 avocado, diced 1/3 cup (80 mL) cilantro, chopped 1/2 lb (225 g) lean ground grass-fed organic beef or bison 1 medium-sized onion, diced 3 garlic cloves, minced 2 Tbsp (30 mL) unsweetened cocoa powder 1 tsp (5 mL) cumin powder 2 tsp (10 mL) minced chipotle chilis in abodo sauce* or 1/2 tsp (2 mL) ancho chili powder 1 tsp (5 mL) dried oregano 1 cup (250 mL) refried beans 8 corn tortillas Salt to taste (optional) *Note: chipotle chilis in abodo sauce can be found in small cans in the Mexican or Latin food sections of many grocers. Preheat oven to 375 F (190 C). Toss bell peppers with 3/4 Tbsp (10 mL) oil and black pepper, and spread on baking sheet. Roast for 20 minutes, or until slightly charred. Let cool and toss with avocado and cilantro. Heat remaining oil in large skillet over medium heat. Add beef, onion, garlic, cocoa, cumin, chipotle or ancho, oregano, and salt (if using); cook until beef is no longer pink. In small saucepan heat refried beans. Remove beef mixture from skillet, clean skillet, and return to heat. Brush both sides of tortilla with oil and heat each side in skillet until crisp and golden. Repeat with remaining tortillas. To assemble, spread refried beans on tortillas and top with beef mixture and vegetable mixture. Serves 4. Each serving contains: 434 calories; 19 g protein; 23 g total fat (5 g sat. fat, 0 g trans fat); 44 g carbohydrates; 12 g fibre; 324 mg sodium source: " Say Yes to Chocolate ", alive #352, February 2012

Pu-erh is an earthy aged tea from China’s Yunnan Province. Its richness pairs particularly well with chocolate. You can find it at most tea shops or you can use Lapsang souchong, Earl Grey, or Darjeeling black tea instead. Making these in muffin cups helps with portion control. 1/2 cup (125 mL) unsalted cashews 2 Tbsp (30 mL) chopped Pu-erh tea 1 3/4 cups (430 mL) whole wheat pastry flour 1/2 cup (125 mL) unsweetened cocoa powder 1 tsp (5 mL) baking powder 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt 2 large free-range eggs 3/4 cup (180 mL) sucanat or other raw style sugar 1/2 cup (125 mL) grapeseed oil or melted coconut oil 1 tsp (5 mL) vanilla extract 1 tsp (5 mL) chocolate extract (optional) 4 oz (113 g) dark chocolate, chopped 2 Tbsp (30 mL) pure maple syrup Raspberries for topping Place cashews in bowl, cover with water, and soak for 2 hours. Bring 1 1/3 cup (330 mL) water to a simmer and pour over tea; let steep 5 minutes. Drain through fine sieve and discard solids. Preheat oven to 350 F (180 C). Lightly grease 12 medium-sized muffin cups. In large bowl combine flour, cocoa powder, baking powder, baking soda, and salt. In separate bowl lightly beat eggs. Mix in sugar, oil, vanilla extract, chocolate extract (if using), and 1 cup (250 mL) of steeped tea, reserving remainder for ganache. Add wet ingredients to dry ingredients and mix until everything is moist. Pour batter into muffin cups and bake for 18 minutes, or until tester comes out clean. Let cool several minutes before unmoulding. As cakes bake, drain cashews and place them in blender. Add just enough water to cover them, about 1/2 cup (125 mL), and blend until smooth. In small saucepan combine cashew cream and chocolate. Heat over low heat until chocolate melts, stirring often. Gradually stir in maple syrup and reserved steeped tea. Serve cakes topped with cashew ganache and raspberries. Serves 12. Each serving contains: 310 calories; 6 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 37 g carbohydrates; 5 g fibre; 69 mg sodium source: " Say Yes to Chocolate ", alive #352, February 2012

Here’s a good excuse to snuggle up on the couch with a loved one for a movie night. 3 oz (85 g) dark chocolate, chopped 1/4 tsp (1 mL) cayenne or chili powder (optional) 1/2 cup (125 mL) popcorn kernels 1 Tbsp (15 mL) coconut oil 1/4 tsp (1 mL) sea salt Melt chocolate in double boiler or heatproof bowl set over saucepan of barely simmering water, stirring often until smooth. Stir in cayenne or chili powder (if using). Heat oil in medium-sized saucepan over medium heat. Pour in popcorn kernels and cover, leaving lid slightly ajar to allow steam to escape. Cook until the popping has nearly completed, shaking pot frequently to prevent kernels from burning. Place popcorn in very large bowl, try to remove any unpopped kernels, and pour in chocolate. Stir with rubber spatula to combine, and sprinkle with salt. Cool until hardened, breaking up any large clumps if needed. Serves 2. Each serving contains: 404 calories; 6 g protein; 26 g total fat (11 g sat. fat, 0 g trans fat); 38 g carbohydrates; 8 g fibre; 301 mg sodium source: " Say Yes to Chocolate ", alive #352, February 2012

Snack time just got a whole lot more interesting. You can swap out prunes for dried mission figs if you please. 1 1/4 cups (310 mL) brewed coffee 20 dried pitted prunes, quartered (about 1 cup/250 mL) 3 Tbsp (45 mL) honey 1 whole star anise 1/4 tsp (1 mL) cinnamon 1 tsp (5 mL) orange zest 1 tsp (5 mL) chocolate extract (optional) 3 Tbsp (45 mL) cocoa nibs 3 cups (750 mL) low-fat plain Greek yogourt In medium-sized saucepan combine coffee, prunes, honey, star anise, cinnamon, orange zest, and chocolate extract (if using). Bring to a boil, reduce heat, and simmer covered for 10 minutes. With slotted spoon, remove prunes from pan. Simmer liquid, uncovered, over medium-high heat until reduced and syrupy, about 5 minutes. Discard star anise and combine prunes, cocoa nibs, and syrup. Let cool before serving over yogourt. Serves 4. Each serving contains: 285 calories; 17 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 53 g carbohydrates; 6 g fibre; 3 mg sodium source: " Say Yes to Chocolate ", alive #352, February 2012

This chili is a full-bodied vegetarian version that satisfies even the most devoted meat lover. The heat factor is medium-hot and can be adjusted, if desired. 1/4 cup (60 mL) extra-virgin olive oil 2 medium onions, diced 4 garlic cloves, finely chopped or grated 2 large red bell peppers, cored, seeded, and diced 2 medium zucchinis, diced 1 - 28 oz (796 mL) can tomatoes, with their juice 1 1/2 lbs (750 g) ripe tomatoes, diced 2 Tbsp (30 mL) chili powder 1 Tbsp (15 mL) ground cumin 1 Tbsp (15 mL) dried basil 1 Tbsp (15 mL) dried oregano 2 tsp (10 mL) black pepper 1 tsp (5 mL) salt 1/2 cup (125 mL) fresh flat-leaf parsley, chopped 2 cups (500 mL) cooked kidney beans 2 cups (500 mL) cooked chickpeas 1 cup (250 mL) corn kernels, fresh or frozen Juice of 1/2 lemon In Dutch oven heat oil over medium heat. Add onions, garlic, and bell peppers and sauté. After 5 minutes, add zucchinis and sauté for 5 minutes more, or until zucchinis are tender and onions are wilted. Reduce heat and add canned and fresh tomatoes, chili powder, cumin, basil, oregano, pepper, salt, and parsley. Cook, uncovered, stirring often, for 30 minutes. Stir in kidney beans, chickpeas, and corn and cook for another 15 minutes. Add lemon juice. Stir well, taste, and adjust seasonings to taste. Serves 8. Each serving contains: 287 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 43 g carbohydrates; 12 g fibre; 342 mg sodium source: " Chili ", alive #351, January 2012

This unusual twist for a chili pairs classic ingredients in a new way and takes care of turkey leftovers. Heat factor is medium and can be adjusted, if desired. 3 Tbsp (45 mL) extra-virgin olive oil 1 medium onion, diced 1 large orange pepper, diced 1 large yellow pepper, diced 3 garlic cloves, finely chopped or grated 1 lb (450 g) ground turkey or shredded leftover turkey 1 - 28 oz (796 mL) can diced tomatoes, no salt added 1 cup (250 mL) low-sodium chicken stock 2 cups (500 mL) pumpkin purée, no salt added 2 Tbsp (30 mL) chili powder 1 Tbsp (15 mL) ground cumin 1 1/2 tsp (7 mL) ground cinnamon 1/2 tsp (2 mL) ground cloves 1 tsp (5 mL) black pepper 2 cups (500 mL) cooked pinto beans 1 cup (250 mL) cooked chickpeas 1 cup (250 mL) corn kernels, fresh or frozen Juice of 1 lemon Heat oil in Dutch oven over medium heat and sauté onion, peppers, and garlic until tender. Stir in turkey and cook until evenly browned. If using cooked turkey, add with beans instead. Add tomatoes, chicken stock, pumpkin purée, chili, cumin, cinnamon, cloves, and pepper. Reduce heat to low and simmer for 20 minutes. Add beans, chickpeas, corn, and lemon juice and cook for 10 to 15 minutes until heated through. Serves 8. Each serving contains: 325 calories; 20 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 38 g carbohydrates; 11 g fibre; 266 mg sodium source: " Chili ", alive #351, January 2011

A different take on a mole sauce! Chocolate will deepen the flavour of the tomatoes and create a glossy darker sauce that pleases both the eyes and the taste buds. 2 Tbsp (30 mL) extra-virgin olive oil 2 chicken breasts, boneless and skinless, cut into 1 in (2.5 cm) pieces 2 medium onions, diced 2 garlic cloves, finely chopped or grated 3 Tbsp (45 mL) chili powder 2 tsp (10 mL) ground cumin 1 tsp (5 mL) dried oregano 1 tsp (5 mL) black pepper 3 Tbsp (45 mL) fresh flat-leaf parsley, chopped finely 1 oz (28 g) bittersweet chocolate 3 Tbsp (45 mL) tomato paste 1 - 28 oz (796 mL) can tomatoes, no salt added Juice of 2 limes 2 cups (500 mL) cooked kidney beans 1 cup (250 mL) cooked chickpeas 1 green pepper, seeded and chopped finely Additional bittersweet chocolate for garnish In Dutch oven heat oil over medium-high heat. Add chicken and brown well on all sides. If using cooked chicken, add with beans instead. Lower heat to medium, add onions and garlic, and sauté until onions are soft. Add chili powder, cumin, oregano, pepper, parsley, and chocolate. Cook for 3 minutes while stirring. Add tomato paste and cook for about 3 minutes or until paste turns a deep golden red. Add tomatoes and lime juice and stir well. Bring to boil, reduce to simmer, cover, and cook for 1 hour. Add kidney beans, chickpeas, and green pepper. Simmer 20 minutes more or until heated through. Grate chocolate over each serving after adding your favourite toppings. Serves 8. Each serving contains: 263 calories; 17 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 28 g carbohydrates; 8 g fibre; 100 mg sodium source: " Chili ", alive #351, January 2011

Traditionally, a green chili is served with pork, but in this recipe, portobello mushrooms provide the meatiness and an additional layer of flavour. Tomatillos are little green tomatoes wrapped in a brown paper layer. Take the brown layer off and rinse the tomatillos to remove the stickiness. 2 medium onions, diced 2 lbs (1 kg) tomatillos, husked, rinsed, and halved 3 jalapenos, stemmed, seeded, and finely chopped 4 garlic cloves, finely chopped or grated 2 tsp (10 mL) ground cumin 4 Tbsp (60 mL) extra-virgin olive oil 8 portobello mushrooms, diced 1 cup (250 mL) low-sodium chicken stock 2 cups (500 mL) cooked navy beans Juice of 1 lime 1 large green pepper, cored, seeded, and chopped finely for garnish Preheat the oven to 400 F (200 C). In large bowl toss onions, tomatillos, jalapenos, garlic, and cumin with 2 Tbsp (30 mL) oil and spread on baking sheet. Roast until soft and starting to brown, about 20 to 30 minutes, stirring a few times during roasting. Meanwhile, in large skillet, heat remaining oil over medium-high heat and sauté mushrooms until golden on all sides. Reserve. Pour tomatillo mixture into Dutch oven and, using potato masher or back of wooden spoon, press down on tomatillos to release juices. It will look thick and soupy. Add chicken stock, beans, lime juice, and mushrooms. Cook over medium heat for 15 minutes or until heated through. Serves 8. Each serving contains: 219 calories; 9 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 29 g carbohydrates; 9 g fibre; 53 mg sodium source: " Chili ", alive #351, January 2011

3 Tbsp (45 mL) unsalted butter 1/4 cup (60 mL) honey 3 Tbsp (45 mL) dessert mead 4 pears, pitted and halved 1/4 cup (60 mL) sliced almonds Preheat oven to 400 F (200 C). In saucepan melt butter over medium-low heat and stir in honey and mead. Cook until syrupy. Remove mixture from heat and let cool slightly. Wash and halve pears, removing core and seeds. In baking dish arrange pears skin side down and top with the syrup and sliced almonds. Bake uncovered for about 20 minutes or until the fruit is soft and the syrup is caramelized. Serve warm and top with vanilla yogourt or ice cream. Serves 8. Each serving contains: 122 calories; 1 g protein; 6 g total fat (3 g sat. fat, 0 g trans fat); 17 g carbohydrates; 2 g fibre; 1 mg sodium source: " The Mead Renaissance ", alive #351, January 2012

1 Tbsp (15 mL) extra-virgin olive oil 2 leeks, cleaned well, cut in half, and chopped 3 shallots, thinly sliced 2 garlic cloves, minced 1/2 lb (225 g) wild mushrooms such as chanterelles, sliced 1/4 cup (60 mL) dry mead 1 bunch chard, stems removed, chopped Pinch of salt Heat oil in skillet. Add leeks, shallots, and garlic; cook, stirring occasionally, for about 5 minutes or until vegetables have softened. Add mushrooms and mead and cook for another 5 minutes. Add chard and salt; cook just until chard is wilted. Serves 4. Each serving contains: 96 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 12 g carbohydrates; 2 g fibre; 96 mg sodium source: " The Mead Renaissance ", alive #351, January 2012

1 Tbsp (15 mL) butter 1 large red onion, chopped 2 celery stalks, finely chopped 2 Granny Smith apples, peeled, cored, and diced 1 large tomato, skin removed and chopped 3 1/2 cups (850 mL) low-sodium chicken broth 1/2 tsp (2 mL) dried leaf tarragon 1/4 tsp (1 mL) ground pepper 1/4 cup (60 mL) dry traditional mead 1/4 cup (60 mL) low-fat sour cream 2 Tbsp (30 mL) parsley, chopped Melt butter in large saucepan over medium heat. Add onion and celery and sauté until soft, about 4 to 5 minutes. Add apples and tomato and cook another 3 minutes. Add broth and spices, reduce heat and cover pan. Simmer 30 minutes; remove from heat allowing soup to cool slightly. Purée mixture in batches in food processor and return to heat. Add mead and heat through. Ladle soup into bowls and top each serving with a dollop of sour cream and a dusting of parsley. Serves 6. Each serving contains: 104 calories; 4 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 13 g carbohydrates; 2 g fibre; 61 mg  sodium source: " The Mead Renaissance ", alive #351, January 2012

2 Tbsp (30 mL) extra-virgin olive oil 12 small free-range chicken thighs, skin removed 1 onion, chopped 4 garlic cloves, finely chopped 2 cups (500 mL) brown mushrooms, quartered 1 red pepper, chopped 1 small zucchini, chopped 1 Tbsp (15 mL) dried oregano 1 tsp (5 mL) dried basil 1/2 tsp (2 mL) paprika 1/2 tsp (2 mL) salt 1/4 cup (60 mL) dry mead 3 cups (750 mL) tomatoes, skin removed, chopped 12 small black olives, pitted and chopped In large, deep sauté pan heat half the olive oil over medium heat. Add chicken and brown on both sides. Remove chicken and set aside on plate. Return pan to heat and add remaining olive oil. Add onion, garlic, mushrooms, pepper, zucchini, and spices to pan. Cook for 10 to 15 minutes or until vegetables begin to brown. Pour in mead and deglaze the pan. Add tomatoes and olives and bring to a boil. Immediately reduce heat to low and add chicken; simmer about 40 minutes or until meat is falling off the bone. Serve with polenta or brown rice. Serves 6. Each serving contains: 265 calories; 29 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 10 g carbohydrates; 3 g fibre; 375 mg sodium source: " The Mead Renaissance ", alive #351, January 2012