Food

Delicious and filling, these no-fuss calzones have a gooey filling healthified with protein-rich tofu and nutrient-dense frozen spinach. They are transportable, so consider bringing them to the office for lunches. Purchased pizza dough simplifies the process, but you can also use your favourite homemade pizza dough recipe. 1 cup (250 mL) frozen chopped spinach, thawed 1 Tbsp (15 mL) grapeseed oil 1 small onion, finely chopped 2 garlic cloves, minced 1/3 block (about 150 g) extra-firm tofu, shredded 3/4 cup (180 mL) reduced-fat mozzarella cheese, shredded 1 cup (250 mL) reduced-fat ricotta cheese 1 large free-range egg 2 Tbsp (30 mL) fresh thyme Salt and pepper to taste 1 lb (450 g) store-bought whole wheat pizza dough, room temperature Cornmeal to cover work surface Place spinach in colander and press out excess liquid. Heat oil in skillet over medium heat. Cook onion until softened, about 5 minutes. Add garlic and spinach; cook 1 minute. In large bowl mix together tofu, mozzarella, ricotta, egg, thyme, and salt and pepper. Stir in spinach mixture. Preheat oven to 475 F (240 C). Slice pizza dough into 4 equally sized pieces. Sprinkle generous amount of cornmeal onto work surface and roll dough pieces into 6 to 8 in (15 to 20 cm) discs. Place an equal amount of spinach and cheese mixture on centre of each disc. Flatten gently to bring mixture toward one side of disc, making sure to leave about 1 1/2 in (4 cm) of uncovered dough. Fold dough back onto itself and press lightly on calzone to form half moon. Fold edges to seal in filling. Transfer to cookie sheet and cook for 15 minutes, or until crust turns crispy and golden brown. Let cool before serving. Serves 4. Each serving contains: 442 calories; 27 g protein; 16 g total fat (7 g sat. fat, 0 g trans fat); 52 g carbohydrates; 9 g fibre; 554 mg sodium source: " Frozen Fruits & Vegetables ", alive #351, January 2012

The flavour of this no-fuss soup only gets better after a day or two, and it also freezes well. Consider serving with crostini. 1 Tbsp (15 mL) grapeseed oil 2 leeks, thinly sliced 2 garlic cloves, diced 1 Tbsp (15 mL) fresh ginger, minced 4 cups (1 L) low-sodium vegetable broth 2 cups (500 mL) frozen peas 2 cups (500 mL) frozen broccoli florets 1 medium potato, diced 1 tsp (5 mL) dried thyme 1/4 tsp (1 mL) cayenne Salt and pepper to taste Juice of 1/2 lemon 1 cup (250 mL) plain, low-fat Greek yogourt Heat oil in large saucepan over medium heat. Add leeks and cook 3 minutes. Add garlic and ginger; cook 1 minute more. Add vegetable broth, peas, broccoli florets, potato, thyme, cayenne, and salt and pepper. Bring to a boil, reduce heat, and simmer covered for 20 minutes or until potato is tender. Stir in lemon juice and purée in blender until smooth, in batches if necessary. Return to pot and stir in yogourt; heat through. Do not boil or yogourt will curdle. Serves 4. Each serving contains: 221 calories; 14 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 8 g fibre; 258 mg sodium source: " Frozen Fruits & Vegetables ", alive #351, January 2012

Mango and chicken are a wonderful flavour combination and come together beautifully in this sweet curry. The seasonings used in the recipe are delightful suggestions but feel free to experiment. 1 Tbsp (15 mL) coconut oil or other oil of choice 1 large onion, chopped 1 red bell pepper, chopped 3 garlic cloves, minced 2 Tbsp (30 mL) fresh ginger, minced 1 1/2 Tbsp (22 mL) yellow curry powder 1 tsp (15 mL) cumin seeds 2 to 3 Thai red chilies, crushed, or 1/4 tsp (1 mL) cayenne powder 2 Tbsp (30 mL) apple cider vinegar or white vinegar 1 1/4 cups (310 mL) low-sodium chicken broth 1 1/2 cups (350 mL) frozen diced mango Salt and pepper to taste 1 lb (450 g) organic skinless, boneless chicken thighs or breasts, cut into 1 in (2.5 cm) pieces 1/3 cup (80 mL) golden raisins Juice of 1/2 lemon 1/2 cup (125 mL) coconut milk Heat oil in large skillet over medium heat. Add onions and cook, stirring occasionally, until softened, about 5 minutes. Add red bell pepper; cook 2 minutes. Add garlic, ginger, curry powder, cumin, and chilies or cayenne; cook 1 minute. Add vinegar, broth, 1 cup (250 mL) mango, and salt and pepper to skillet. Bring to a boil, lower heat, and simmer for 15 minutes, stirring occasionally. Place contents of skillet into blender and purée until smooth. Return sauce to skillet and add chicken and raisins. Return to a simmer and cook covered for 8 to 10 minutes, or until chicken is cooked through. Add remaining mango, lemon juice, and coconut milk; heat 2 minutes. Serve curry over cooked brown rice and garnish with toasted almonds and cilantro, if desired. Serves 4. Each serving contains: 372 calories; 30 g protein; 12 g total fat (9 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 106 mg sodium source: " Frozen Fruits & Vegetables ", alive #351, January 2012

A simple yet elegant guilt-free dessert that is chockablock with disease-fighting antioxidants. If you can’t find frozen blackberries, simply replace them with more blueberries. 1 cup (250 mL) frozen raspberries, thawed 1 cup (250 mL) frozen blueberries, thawed 1 cup (250 mL) frozen blackberries, thawed 1 block (about 12 oz/340 g) soft tofu 2 Tbsp (30 mL) coconut palm sugar or other granulated sugar of choice 2 Tbsp (30 mL) honey 2 Tbsp (30 mL) cornstarch or tapioca starch 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) salt 1 tsp (5 mL) orange zest 1/2 tsp (2 mL) almond extract Combine berries, tofu, sugar, honey, starch, cinnamon, salt, orange zest, and almond extract in blender or food processor and blend until smooth. Pour into individual serving dishes and refrigerate several hours before serving. Garnish with shaved dark chocolate and mint, if desired. Serves 6. Each serving contains: 126 calories; 3 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 103 mg sodium source: " Frozen Fruits & Vegetables ", alive #351, January 2012

This mock brulé is quick to prepare and tastes exquisitely, strongly chocolate flavoured. If you prefer a sweeter dessert, mix in some maple syrup or add an extra 1/2 cup (125 mL) of dates. 1 cup (250 mL) dates 14 oz (397 g) firm silken tofu 1/3 cup (80 mL) cocoa powder 1/4 cup (60 mL) coconut milk 2 tsp (10 mL) cinnamon 4 cups (1 L) chopped fruit of choice Preheat oven to 450 F (230 C). Soak dates in boiling water for about 10 minutes or in water overnight. Blend dates, tofu, cocoa powder, coconut milk, and cinnamon. Place fruit in oiled 8 x 8 in (2 L) pan and cover with chocolate mixture. Bake for about 10 minutes or until browned. Let set overnight in refrigerator. Serves 8. Each serving contains: 134 calories; 5 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 34 mg sodium Source: " Delicious holiday treats ", alive #350, December 2011

This rich cake isn’t low calorie, but it is a divine holiday treat. It’s thin (it definitely won’t fill a cake tin), so it’s best to serve it to guests already sliced and placed on plates or doilies on platters. For the cake 1 cup (250 mL) raw cashews 1 cup (250 mL) raw almonds 3/4 cup (180 mL) apricot purée ( see below* ) 1/2 cup (125 mL) pineapple, chopped 1/2 cup (125 mL) raw pecans, chopped 2 tsp (10 mL) cinnamon For the topping 1/3 cup (80 mL) coconut butter 1/3 cup (80 mL) cashew butter 1/3 cup (80 mL) honey or maple syrup Sliced bananas Cinnamon for garnishing In coffee grinder, grind cashews and almonds into smooth paste or flour. Transfer to mixing bowl and incorporate apricot purée, pineapple, pecans, and cinnamon using your hands. Firmly press into oiled cake tin and refrigerate overnight. Remove from tin. To make frosting, blend coconut butter, cashew butter, and honey/maple syrup using hand-held blender. Frost cake, top with sliced bananas, sprinkle with cinnamon, slice, and serve. Serves 16. * To make, purée dried apricots softened in water (room temperature overnight or in boiling water for about 10 minutes) using a hand-held blender Each serving contains: 198 calories; 5 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 15 g carbohydrates; 2 g fibre; 5 mg sodium Source: " Delicious holiday treats ", alive #350, December 2011

These fruity and spicy muffins are free of gluten, eggs, dairy, soy, and nuts. Regular flaxseed meal could be used instead of golden, as long as you don’t mind the darker shade it will give to the muffins. 2 cups (500 mL) gluten-free baking mix 1 tsp (5 mL) xanthan gum 1 1/2 tsp (7 mL) baking soda 1/2 tsp (2 mL) salt 1 tsp (5 mL) cinnamon 1 cup (250 mL) dried pears or apples 5 chai tea bags 1 cup (250 mL) golden flaxseed meal 2 1/2 cups (675 mL) apple juice concentrate 2 bananas, chopped Preheat oven to 375 F (190 C). Mix gluten-free baking mix, xanthan gum, baking soda, salt, and cinnamon. In small pot, cover pears and tea bags with water and let simmer over medium-high heat until pears are soft and most of the liquid has been absorbed or evaporated. Transfer to mixing bowl and purée with flaxseed meal until smooth while gradually adding apple juice concentrate. Mix juice mixture and bananas into dry ingredients mixture. Distribute batter evenly among 16 baking cup-lined muffin tins and bake for 25 minutes or until golden brown. Serves 16. Each serving contains: 148 calories; 4 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 25 g carbohydrates; 4 g fibre; 208 mg sodium source: " Delicious holiday treats ", alive #350, December 2011

Cranberries and chocolate, two ever-popular holiday flavours, are combined here in one gluten-free, egg-free, dairy-free, and nut-free cookie. 1 cup (250 mL) gluten-free baking mix 1/2 tsp (2 mL) xanthan gum 1 tsp (5 mL) baking soda 1/2 tsp (2 mL) salt 2 tsp (10 mL) cinnamon 3/4 cup (180 mL) apricot purée ( see below ) 1/4 cup (60 mL) organic canola oil 1 tsp (10 mL) vanilla extract 1/3 cup (80 mL) dried cranberries 1/3 cup (80 mL) dark chocolate chips Preheat oven to 375 F (190 C). Mix gluten-free baking mix, xanthan gum, baking soda, salt, and cinnamon. Incorporate apricot purée, oil, vanilla, cranberries, and chocolate chips. Using 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten, and place on oiled baking tray. Bake for 13 minutes or until golden. Makes 16 cookies. Each serving contains: 94 calories; 2 g protein; 5 g total fat (1 g sat. fat, 0 trans fat); 11 g carbohydrates; 2 g fibre; 154 mg sodium *To make, purée dried apricots softened in water (room temperature overnight or in boiling water for about 10 minutes) using a hand-held blender. source: " Delicious holiday treats ", alive #350, December 2011

This healthy sorbet is versatile and full of good-for-you fruit; it can be eaten anytime, not just for special occasions. Use whatever fruit you like in it; just remember that you may need to adjust the sweetness with juice if you add a bitter fruit. Double or triple, as desired. 1/2 cup (125 mL) sliced and peeled fresh pears or unsweetened canned pears 1 cup (250 mL) frozen berries or other fruit of choice Apple juice concentrate to taste (optional) Fresh fruit for garnishing Blend pears and berries together until smooth. Sweeten to taste with apple juice concentrate if necessary. Serve immediately, adorned withfresh fruit. Serves 1. Each serving contains: 111 calories; 1 g protein; 1 g total fat(0 g sat. fat, 0 g trans fat); 28 g carbohydrates, 5 g fibre; 6 mg sodium Source: " Delicious holiday treats ", alive #350, December 2011

Kale is a fabulous winter green that is bountiful in nutrients such as vitamins A, C, and K as well as fibre, calcium, and iron--great for keeping our bodies nourished during long chilly days. 1 bunch (about 1 lb/450 g) curly or dinosaur kale, washed and dried 1 Tbsp (15 mL) extra-virgin olive oil 3 Tbsp (45 mL) Parmesan cheese, finely grated Preheat oven to 300 F (150 C). Remove kale leaves from stem and tear into 2 in (5 cm) pieces. In large bowl toss kale with olive oil. Arrange leaves in single layer on two parchment-lined baking sheets and sprinkle with cheese. Bake kale until crisp and edges are starting to brown, about 20 to 25 minutes. Place baking sheet on wire rack to cool before serving. Serves 4. Each serving contains: 103 calories; 5 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 106 mg sodium Source: " Winter harvest ", alive #350, December 2011

This savoury upside-down tart replaces the traditional apple topping with vitamin K-rich caramelized endive. Crust 1 cup (250 mL) whole wheat pastry flour 1/4 tsp (1 mL) sea salt 1/2 tsp (2 mL) dried Italian herb seasoning 2 Tbsp (30 mL) extra-virgin olive oil 1/4 cup (60 mL) water Endive Topping 1 Tbsp (15 mL) honey 3 Tbsp (45 mL) orange juice 1 Tbsp (15 mL) extra-virgin olive oil 2 sprigs fresh thyme 6 heads of endive, trimmed and halved lengthwise 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) freshly ground black pepper 3 Tbsp (45 mL) red wine vinegar For crust, in medium-sized bowl, whisk together flour, salt, and Italian seasoning. Make well in flour mixture and add oil and water. Mix with fork, until liquid has been absorbed, and knead dough in bowl until it comes together in a ball. Wrap in plastic wrap and refrigerate at least 20 minutes. Preheat oven to 400 F (200 C). For endive topping, in 8 in (20 cm) frying pan over medium heat stir together honey, orange juice, olive oil, and thyme and bring to a simmer. Lay endive, cut side down, into the pan (it will be a tight fit) and sprinkle with salt and pepper. Cover, reduce heat to low, and cook endive, turning occasionally, until soft and caramelized, about 20 minutes. Uncover, add vinegar, increase heat to medium, and let liquid reduce to a glaze, about 5 minutes. While endive is cooking, roll out pastry onto lightly floured work surface to form a 10 in (25 cm) diameter disk. Discard thyme and top caramelized endive with pastry. Bake until pastry is golden brown, about 20 to 25 minutes. Let tatin cool 5 minutes before running a knife around edge of frying pan and turning it out onto cutting board or serving plate. Serve warm or at room temperature. Serves 6. Each serving contains: 162 calories; 4 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 6 g fibre; 218 mg sodium Source: " Winter harvest ", alive #350, December 2011

Much like its fellow cruciferous relatives, such as Brussels sprouts, bok choy, and kale, cauliflower is a great source of antioxidants; 1 cup (250 mL) packs 75 percent of the daily recommended intake of free-radical-fighting vitamin C. 1/4 cup (60 mL) hazelnuts 1 Tbsp (15 mL) plus 1 tsp (5 mL) coconut oil, divided 1 medium head cauliflower, trimmed of leaves and cut into florets 1/2 tsp (2 mL) sea salt, divided 2 thick slices whole grain bread 1 garlic clove, chopped 2 Tbsp (30 mL) golden raisins 1 Tbsp (15 mL) capers, rinsed and drained 1/2 tsp (2 mL) finely grated lemon zest 1 tsp (5 mL) parsley, finely chopped 1 tsp (5 mL) chives, finely sliced 1 Tbsp (15 mL) balsamic vinegar Freshly ground black pepper to taste Preheat oven to 400 F (200 C). Spread hazelnuts in single layer on rimmed baking sheet. Toast in oven until skins split and flesh turns golden brown, 8 to 10 minutes. While still hot, rub hazelnuts in clean kitchen towel to remove skins (some will remain). Coarsely chop and set aside. In large heatproof skillet over medium heat, melt 1 Tbsp (15 mL) coconut oil. Add cauliflower, sprinkle with 1/4 tsp (1 mL) salt, and sauté until lightly browned. Transfer pan to oven and let roast until tender, about 10 minutes. Meanwhile, in food processor, pulse whole grain bread, garlic, remaining 1/4 tsp (1 mL) salt, and a grind of pepper until coarse crumbs form. In medium frying pan, heat 1 tsp (5 mL) coconut oil over medium heat. Add breadcrumb mixture and cook, stirring frequently, until toasted, about 5 minutes. Transfer to small bowl; set aside and let cool. In another small bowl stir together chopped hazelnuts, raisins, capers, lemon zest, parsley, and chives. Set aside. Transfer roasted cauliflower to serving plate, spoon hazelnut mixture over top, drizzle with balsamic vinegar, and sprinkle with toasted breadcrumbs. Serve immediately. Serves 4. Each serving contains: 181 calories; 6 g protein; 10 g total fat (4 g sat. fat, 0 g trans fat); 19 g carbohydrates; 6 g fibre; 453 mg sodium Source: " Winter harvest ", alive #350, December 2011

Serve this versatile salad as a side dish or as a first course. Roasted Onions 1 tsp (5 mL) coconut oil 24 pearl onions, trimmed and peeled 1 tsp (5 mL) turbinado or sucanat 2 Tbsp (30 mL) balsamic vinegar Broccoli Salad 2 garlic cloves, minced 1 fresh red Thai chili, seeded and minced 3 Tbsp (45 mL) extra-virgin olive oil 1 1/2 lbs (750 g) broccoli or broccolini 1/2 small head radicchio, washed and torn 1 cup (250 mL) frisée or arugula,washed and dried 4 tinned anchovy filets, chopped 1 tsp (5 mL) finely grated lemon zest 2 Tbsp (30 mL) chopped niçoise or kalamata olives 1/4 tsp (1 mL) sea salt Freshly ground black pepper to taste Juice of 1/2 a lemon Preheat oven to 375 F (190 C). For roasted onions, warm coconut oil in heatproof frying pan over medium heat. Add onions and sauté until just starting to brown, about 2 minutes. Remove frying pan from heat, sprinkle sugar and vinegar over onions, and transfer to oven. Roast onions, stirring occasionally, until cooked through and glazed, about 20 minutes. Transfer to bowl and set aside to cool. For salad, place steamer basket in pot large enough to accommodate it. Fill pot with water until just below basket. Bring to a boil. In small bowl, stir together garlic, chili, and olive oil. Set aside to infuse. Trim and peel broccoli stem, then cut into 1 in (2.5 cm) chunks. Cut crown into florets. If using broccolini, trim base of stalks and remove any tired looking leaves. Steam broccoli until bright green but still crunchy, about 2 minutes. Transfer to warm bowl, spoon over infused oil, and add radicchio and frisée. Toss to mix. Top salad with anchovies, lemon zest, roasted onions, olives, salt, and pepper. Drizzle lemon juice over top and serve immediately. Serves 4. Each serving contains: 193 calories; 6 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 16 g carbohydrates; 5 g fibre; 361 mg sodium Source: " Winter harvest ", alive #350, December 2011

Hidden under a cloud of puffy meringue lays a refreshingly tart layer of cranberry. Using coconut palm sugar instead of regular granulated sugar adds more nutrients, boosts flavour, and reduces the usual blood glucose spike. Palm sugar has a natural caramel sweetness that cuts and brightens the acidic tart flavour of cranberry. Filling 1 1/2 cups (350 mL/150 g) fresh or frozen cranberries 1 1/2 cups (350 mL) 100% pure cranberry juice 1 cup (250 mL) coconut palm sugar 1 cup (250 mL) orange juice 1/4 cup (60 mL) cornstarch 1/2 tsp (2 mL) almond extract 1 pre-baked pie shell Topping 3 Tbsp (45 mL) coconut palm sugar 1 Tbsp (15 mL) cornstarch 4 large free-range egg whites, at room temperature 1/2 tsp (2 mL) vanilla extract 1/2 tsp (2 mL) natural white vinegar For the filling, in saucepan, stir whole cranberries with cranberry juice, sugar, and 1/2 cup (125 mL) orange juice. Bring to a boil, then simmer, stirring often, until sugar dissolves and berries burst, 4 to 6 minutes. Coarsely mash, then press through sieve. For best results, use the bottom of a ladle in a circular motion to press berries through. Discard remaining solids. You should have about 2 to 2 1/4 cups (500 to 560 mL) liquid. Pour cranberry liquid back into saucepan and bring to a boil. Stir cornstarch with remaining 1/2 cup (125 mL) orange juice. Stir into boiling cranberry. Reduce heat to low and continue stirring until thick and bubbly, about 2 minutes. Remove from heat and stir in almond extract. Pour into prepared pie shell and cover surface with plastic wrap. Refrigerate until well chilled, at least 3 hours, preferably overnight. For the topping, preheat oven to 375 F (190 C). Pulse 3 Tbsp (45 mL) sugar in food processor to grind finely. Pulse in cornstarch to mix, then pass mixture through mesh strainer. Using electric mixer, beat egg whites with vanilla and vinegar until foamy. While whipping, gradually pour in sugar mixture and whip until stiff peaks form when beaters are lifted. Mound over chilled cranberry filling. Using tines of a fork, score meringue. Bake in lower third of oven until golden, 6 to 10 minutes. Serves 12. Each serving contains: 174 calories; 3 g protein; 5 g total fat (1 g sat.fat, 0 g trans fat); 29 g carbohydrates; 1 g fibre; 100 mg sodium Source: " A fine holiday feast ", alive #350, December 2011

Fresh parsley, nippy lemon, and rich pine nuts elevate traditional stuffing laced with the favourite flavours of sage, onion, and celery. This makes enough stuffing for a 16 to 18 lb (7 to 8 kg) turkey. 1 loaf artisanal bread, sliced, day old 1/3 cup (80 mL) unsalted butter 3 celery stalks, finely chopped 2 onions, finely chopped 3 garlic cloves, minced 1/2 cup (125 mL) pine nuts 2 Tbsp (30 mL) dried sage leaves 1/2 tsp (2 mL) ground nutmeg 2 cups (500 mL) parsley, chopped Grated peel of 1 lemon Sea salt and ground black pepper to taste Cut bread into small cubes and place in large bowl. Set aside. Melt butter in large frying pan over medium heat. Add celery and onions. Stir often, until soft, 8 to 10 minutes. Stir in garlic, pine nuts, sage, and nutmeg. Cook for 2 minutes, then stir in parsley and lemon peel. Turn mixture over breadcrumbs and gently toss to mix. Taste and season with salt and pepper. Cool completely before stuffing turkey. If making ahead, cover and refrigerate up to 3 days, or freeze up to 2 weeks. Use to stuff turkey or cook separately. To cook separately, lightly pack stuffing in casserole dish and moisten with about 1/4 to 1/2 cup (60 to 125 mL) chicken broth. Cover with foil and bake in 375 F (190 C) oven for 20 minutes. Uncover and continue baking until crispy on top, 10 more minutes. Makes about 12 cups (4 L). Each serving (1/2 cup/125 mL) contains: 142 calories; 5 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 21 g carbohydrates; 1 g fibre; 216 mg sodium Source: " A fine holiday feast ", alive #350, December 2011

Sweet and sour cabbage is a colourful addition to the holiday table and perks up turkey’s mellow flavour. Make a day or two ahead of serving so flavours blend. 3 small beets, peeled, cut in half, and thinly sliced 1 head red cabbage, thinly sliced 1 large sweet onion, thinly sliced 1 tart apple, peeled, cored, and chopped 2 bay leaves 1/4 cup (60 mL) coconut palm sugar 1/2 tsp (2 mL) each fennel seeds and caraway seeds 1/2 tsp (2 mL) sea salt 1/4 cup (60 mL) red wine vinegar 1/4 cup (60 mL) water, or chicken or vegetable broth In very large bowl, toss beets with cabbage, onion, apple, bay leaves, sugar, fennel and caraway seeds, and salt. Pour in vinegar and water. Toss to mix as best you can. Turn into large wide saucepan or Dutch oven. Bring to a boil over high heat. Cover and reduce heat to low. Simmer, stirring occasionally until cabbage and beets are tender or done as you like, 35 to 45 minutes. Serves 16 to 18. Each serving contains: 50 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 12 g carbohydrates; 2 g fibre; 102 mg sodium Source: " A fine holiday feast ", alive #350, December 2011

Parsnips add a sweet and slightly earthy flavour twist to mashed potatoes. 6 to 8 large Yukon Gold potatoes, coarsely chopped 5 parsnips, peeled and chopped 3/4 cup (180 mL) 1% buttermilk 1 Tbsp (15 mL) grainy Dijon mustard 1/2 cup (125 mL) cilantro or parsley, chopped 1/4 cup (60 mL) low-fat sour cream 1 Tbsp (15 mL) unsalted butter Sea salt to taste In large wide saucepan, boil potatoes with parsnips until fork tender, about 20 minutes. Drain well, then mash. Whisk buttermilk with Dijon, then pour over hot potatoes. Fold in cilantro, sour cream, and butter. Taste and season with sea salt. To make ahead: add 2 tsp (10 mL) baking soda before mashing potatoes to make them fluffier. Spoon into casserole dish. Cool, then refrigerate up to 24 hours. Before serving, bring to room temperature, about 30 minutes, then bake at 375 F (190 C) until centre is hot, 30 to 40 minutes. Makes 14 servings. Each serving contains: 67 calories; 2 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 12 g carbohydrates; 3 g fibre; 27 mg sodium Source: " A fine holiday feast ", alive #350, December 2011

Love ’em or leave ’em, Brussels sprouts are a traditional must-have. The trick is to not overcook them. Quarter sprouts so they cook evenly and quickly. They look vibrant and attractive nestled with crunchy green beans and brightly coloured red pepper. 1 Tbsp (15 mL) freshly squeezed lemon juice 1 Tbsp (15 mL) white or red wine vinegar 2 tsp (10 mL) Dijon mustard 1 small garlic clove, minced 1/2 cup (125 mL) extra-virgin olive oil Sea salt and ground black pepper to taste 10 cups (2.5 L) Brussels sprouts, quartered 8 cups (2 L) green beans, stem ends trimmed 1 large red pepper For dressing, whisk lemon juice with vinegar, Dijon, and garlic. Slowly and gradually whisk in oil until evenly mixed. Taste and season with salt and pepper. If making ahead, refrigerate up to 5 days. Fill bottom of large, wide saucepan with water and a pinch of salt. Bring to a boil, then add Brussels sprouts and beans. Bring back to a boil and steam until tender-crisp, about 2 to 3 minutes, then add red pepper. Steam for 1 more minute. Drain and toss with dressing. Taste and season with salt and pepper. Optional: sprinkle with grated lemon peel and freshly squeezed lemon juice. Serves 14 to 16. Each serving contains: 105 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 10 g carbohydrates; 4 g fibre; 25 mg sodium Source: " A fine holiday feast ", alive #350, December 2011

2.2 lb (1 kg) pork belly, rind removed, cut into 1 to 2 in (2.5 to 5 cm) cubes Sea salt and freshly ground black pepper Peanut or vegetable oil 14 oz (400 g) medium egg noodles 4 green onions, trimmed and finely sliced 1 fresh red chili, deseeded and finely sliced 2 bunches interesting cresses (such as shiso or basil cress) 1 bunch fresh cilantro 2 limes For the marinade 14 oz (400 g) rhubarb 4 Tbsp (60 mL) honey 4 Tbsp (60 mL) soy sauce 4 garlic cloves, peeled 2 fresh red chilies, halved and deseeded 1 heaped tsp (5 mL) 5-spice powder A thumb-size piece of fresh ginger, peeled and chopped Preheat the oven to 350 F (180 C). Place the pork pieces in a roasting pan and put to one side. Chuck all the marinade ingredients into a food processor and pulse until you have a smooth paste, then pour this all over the pork, adding a large wineglass of water. Mix it all up, then tightly cover the pan with aluminum foil and place in the preheated oven for about an hour and 30 minutes, or until the meat is tender, but not coloured. Pick the pieces of pork out of the pan and put to one side. The sauce left in the pan will be deliciously tasty and pretty much perfect. However, if you feel it needs to be thickened slightly, simmer on a gentle heat for a bit until reduced to the consistency of ketchup. Season nicely to taste, add a little extra soy sauce if need be, then remove from the heat and put to one side. Put a pan of salted water on to boil. Get yourself a large pan or wok on the heat and pour in a good drizzle of peanut or vegetable oil. Add your pieces of pork to the wok and fry for a few minutes until crisp and golden. (You might need to do this in two batches.) At the same time, drop your noodles into boiling water and cook for a few minutes, then drain most of the water away. Divide the noodles into four warmed bowls immediately, while they’re still moist. What I love most about this dish is the contrast between the flavours going on in it: from the simple, plain noodles to the zinginess of the spicy rhubarb sauce and the beautifully crispy, yet melt-in-your-mouth pork. To finish, spoon over a good amount of the rhubarb sauce. Divide your crispy pork on top, and add a good sprinkling of spring onions, chili, cresses, and cilantro. Serve with half a lime each—perfect. Serves 4. Source: " Cooking With Jamie Oliver," from alive #318, April 2009

Sour pickles dress up this satisfying salad. Dressing 2 Tbsp (30 mL) white wine vinegar 1 Tbsp (15 mL) liquid honey 2 Tbsp (30 mL) Dijon mustard 1 Tbsp (15 mL) extra-virgin olive oil 1 red bell pepper, diced 1 pickle, diced 1 shallot, chopped Salt and pepper, to taste Salad 1 medium (200 g) lean, boneless, organic sirloin steak 2 handfuls baby spinach 1 bunch watercress, stems removed 1/2 medium cucumber, sliced In bowl, whisk together vinegar, honey, mustard, and olive oil. Stir in red pepper, pickle, and shallot; add salt and pepper to taste. In hot oven, broil steak several minutes on each side until cooked to the desired level. Transfer steak to cutting board and let stand 5 minutes. Holding a sharp knife at a 45-degree angle, cut steak into thin slices. For each serving, arrange 1 handful of spinach on plate; top with watercress sprigs and cucumber slices. Add strips of grilled steak and spoon vinaigrette over all. Serves 2. Each serving contains: 369 calories; 27 g protein; 20 g total fat (6 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 415 mg sodium source: " A tale of two pickles " from alive #349, November 2011

This simple colourful salad is packed with probiotic power. 1/2 cup (125 mL) probiotic sauerkraut, drained 1 Tbsp (15 mL) fresh lemon juice 1/2 tsp (2 mL) extra-virgin olive oil 1 green onion, chopped 1/2 carrot, grated Place sauerkraut in medium-sized bowl. Add remaining ingredients and mix. Serve immediately. Serves 2. Each serving contains: 33 calories; 1 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 6 g carbohydrates; 2 g fibre; 257 mg sodium source: " A tale of two pickles " from alive #349, November 2011

Notes of sweet honey mixed with the full-bodied warmth of cumin seeds in a velvety carrot base make this soup a hearty and comforting meal. Its bright gold colour tells of its rich antioxidant activity. Research suggests that eating foods with high levels of carotenoids (found in carrots) may help reduce the risk of diabetes. 2 Tbsp (30 mL) butter or extra-virgin olive oil 3 shallots, minced 1 garlic clove, minced 2 to 3 tsp (10 to 15 mL) cumin seeds 1/2 tsp (2 mL) sea salt 10 to 12 medium carrots 2 Tbsp (30 mL) honey 8 cups (2 L) water or low-sodium vegetable stock Melt butter or heat oil in large wide saucepan set over medium heat. Add shallots, garlic, cumin seeds, and salt. Stir often until softened, about 6 to 8 minutes. Stir in carrots and honey. Pour in water or stock and bring to a boil. Reduce heat; cover and simmer until carrots are very soft, about 25 minutes. Working in batches, purée mixture in blender until smooth. Strain, then thin as needed with more water or stock. Spoon into bowls and garnish each with spoonful of yogourt and chopped chives, if you wish. Serves 10. Each serving contains: 67 calories; 1 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 61 mg sodium source: " Soul Bowls " from alive #349, November 2011

Flavourful fish and seafood pair brilliantly with sweet carrots, earthy mushrooms, and tart sparkling cider. Fish is a healthy alternative to high-fat meats—halibut and cod are lower in fat and cholesterol than most meats and poultry, while fish such as salmon, mackerel, and herring are good sources of omega-3 fatty acids thought to improve cardiovascular health. 2 Tbsp (30 mL) unsalted butter or extra-virgin olive oil 2 leeks, sliced 1 large carrot, sliced 1 cup (250 mL) mushrooms, quartered 1/2 cup (125 mL) sparkling apple cider or white wine 1 1/2 to 2 lbs (750 g to 1 kg) mussels 3 to 4 cups (750 mL to 1 L) low-sodium fish or chicken stock 1 Yukon Gold potato, unpeeled, chopped 8 to 10 oz (about 1 cup/250 mL) halibut or sole filet, cut into small pieces 1 cup (250 mL) parsley, chopped Melt butter or oil in large wide saucepan set over medium heat. Add leeks, carrot, and mushrooms. Partially cover and cook until softened, about 6 to 8 minutes. Pour in cider or wine and bring to a boil. Add mussels. Reduce heat. Cover and simmer until mussels open, about 3 to 4 minutes. Scoop out mussels and set aside. Discard any that don’t open. Pour stock into pan and add potato. Simmer, partially covered, until potatoes are tender, about 10 to 15 minutes. Turn off heat. Stir in fish; cover and let stand to cook through, about 1 to 2 minutes. Stir in mussels and parsley. Spoon into bowls. Thick crusty bread is a must! Serves 6. Each serving contains: 287 calories; 32 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 15 g carbohydrates; 2 g fibre; 470 mg sodium source: " Soul Bowls " from alive #349, November 2011

4 3/4 cups (about 1.25 L) whole wheat bread flour, plus extra 8 g packet fast-action dried yeast 1 tsp (5 mL) salt 3 Tbsp (45 mL) extra-virgin olive oil 2 Tbsp (30 mL) honey In large bowl, mix flour with yeast and salt. Stir in 1 1/4 cups (310 mL) warm water, oil, and honey to form soft dough. Using your hands, work dough together. On counter dusted with extra flour, knead dough for 5 minutes or until soft and elastic, sprinkling counter with more flour as needed. Place dough in oiled 9 x 5 x 3 in (23 x 13 x 6 cm) loaf pan and evenly press to fit. Brush top with oil. Loosely cover with piece of plastic and let sit at room temperature in draft-free place (such as inside of oven with the light on) until dough has risen to fill pan, about 1 hour. Remove dough from oven (if applicable) and preheat oven to 400 F (200 C). Using knife, score top of loaf with a few slashes. Bake until well browned, about 35 min. To test for doneness turn bread out of pan and gently knock on bottom of loaf—it should sound hollow. Makes 12 to 14 slices. Each serving (1 slice) contains: 174 calories; 6 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 32 g carbohydrates; 5 g fibre; 169 mg sodium source: " Soul Bowls " from alive #349, November 2011