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Braised Elk Osso Bucco

Braised Elk Osso Bucco

Served with boiled baby potatoes and seasonal vegetables, this will warm whatever winter is left in your bones. Lamb or chicken can also be substituted, but keep an eye on the moisture level and reduce your simmering time accordingly. 1/2 cup (125 mL) flour 3 tsp (15 mL) paprika 1 tsp (5 mL) salt 1 tsp (5 mL) black pepper 6 elk shanks, cut 2 in (5 cm) thick 2 Tbsp (30 mL) vegetable oil 2 carrots 1 onion 4 stalks celery 2 tomatoes 1 lemon, juiced, zest reserved 1 tsp (5 mL) whole black peppercorns 4 cloves garlic 1 cup (250 mL) red wine 3 cups (750 mL) game stock Combine flour, paprika, salt, and pepper in a large plastic bag; add elk shank cuts and toss them to coat evenly. In a large saucepot heat the oil over medium heat, add elk, and brown evenly (about 5 to 6 minutes). Remove and set aside. Add the vegetables to the pan and saut until fragrant (1 to 2 minutes); add the juices, zest, garlic, and peppercorns and saut for 5 more minutes. Deglaze the pot with the wine, scraping the brown bits off the bottom of the pot; add the stock and bring to a boil. Return the shanks to the pot and reduce to a simmer. Cook for about 3 hours or until the meat is tender. Remove meat from the pot and pure the sauce until smooth; season with additional salt and pepper if needed. Serves 6. source: " Emerald Lake Lodge ", alive #305, March 2008

No-Bake Power Bars or Balls

No-Bake Power Bars or Balls

1/2 cup (125 mL) large flake oats 1/4 cup (60 mL) unsalted raw peanuts 1/4 cup (60 mL) unsalted raw pumpkin seeds 1/4 cup (60 mL) raw sunflower seeds 1/4 cup (60 mL) flaked semi-sweet coconut 1/4 cup (60 mL) golden seedless raisins 2 Tbsp (30 mL) dried cranberries 2 Tbsp (30 mL) dark flaxseeds 1 Tbsp (15 mL) toasted sesame seeds 1 1/4 cups (300 mL) rice cereal 1 1/4 cups (300 mL) bran flakes 1/2 cup (125 mL) smooth peanut butter 1/2 cup (125 mL) liquid honey 1/3 cup (80 mL) corn syrup 1 tsp (5 mL) vanilla Preheat oven to 350 F (180 C). Lightly grease a 16 x 13 x 1 in (40 x 33 x 2.5 cm) metal baking pan or a large lasagna-sized pan and set aside. Combine oats, peanuts, pumpkin seeds, sunflower seeds, and coconut in large shallow metal baking pan. Stir together to evenly distribute. Bake in centre of preheated oven for 8 to 10 minutes or until slightly golden. Remove from oven and bring to room temperature before continuing. Transfer to very large bowl. Add raisins, cranberries, flaxseeds, sesame seeds, and cereals. Stir to blend. Combine remaining 4 ingredients in small saucepan. Stir over low heat to blend. Remove and slightly cool. When peanut butter mixture has cooled, add to seeds and cereal mixture in large bowl. Stir to blend. Add a little more corn syrup if mixture isn’t holding together. Transfer to prepared baking sheet and press mixture into an even layer. Use a rolling pin if needed to flatten the top. Cover tightly with plastic wrap and refrigerate until firm. Cut into bars using a pizza cutter. Alternatively, let mixture rest for 20 minutes in the refrigerator. Then, when firm enough to roll, rub hands with a little butter and roll mixture into 1 in (2.5 cm) balls. Cover and refrigerate until firm, preferably overnight. Balls or bars can be stored in the refrigerator in a tightly covered container for several days. Makes about 60 bars or balls. Note: for a very crispy bar, bake in a 350 F (180 C) oven for 12 minutes. Each 1 1/2 in x 1 in (4 cm x 2.5 cm) bar or 1 in (2.5 cm) ball contains: 44 calories; 1 g protein; 1.8 g total fat (0 g sat. fat, 0 g trans fat); 7.3 g carbohydrates; 0.6 g fibre; 22 mg sodium source: " Game Night Munchies ", alive #327, January 2010

Winter Coleslaw

Winter Coleslaw

Recipe adapted from Ultimate Foods for Ultimate Health … and don’t forget the chocolate! (Whitecap, 2007) by Mairlyn Smith, PHEc, and Liz Pearson, RD. This is a great snack for after school or work; low in calories, high in flavour, it’s a wonderful way to get those extra servings of fruits and veggies into your diet. Cabbage is a member of the cruciferous family of vegetables that contain potent anticancer components called indoles and isothiocyanates which can promote cancer-cell suicide. 1/2 medium purple cabbage 1/2 medium red onion 1 large apple, peel left on, scrubbed well Dressing 1/2 cup (125 mL) apple cider vinegar 1 Tbsp (15 mL) extra-virgin oil 1 tsp (5 mL) honey Optional bells and whistles 1/2 cup (125 mL) raw pumpkin seeds 1/2 cup (125 mL) dried cranberries 1/2 cup (125 mL) walnuts To make your life easier, you really need to make this with a food processor. If you don’t own one, either thinly slice or grate the veggies, or ask for a food processor as a gift, or run out and buy one today. Let’s assume you own a food processor—using the thinnest slicing attachment, slice cabbage, red onion, and apple. Place sliced veggies and fruit in large bowl. Whisk together dressing ingredients: apple cider vinegar, oil, and honey; pour over the veggies and toss well. Store in refrigerator for up to 4 days. To serve, either eat as is or add the optional bells and whistles. Makes 8 cups (2 L). Each 1 cup (250 mL) serving (without the bells and whistles) contains: 55 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 6 mg sodium source: " Winter Vegetables ", alive #327, January 2010

Brown Rice with Spicy Marinated Tofu and Chinese Broccoli

Brown Rice with Spicy Marinated Tofu and Chinese Broccoli

Combining the fibre-rich benefits of a whole grain such as brown rice with tofu, a good source of protein, omega-3 fatty acids, and minerals, is a heart-smart combination. The marinade lends a spicy element of circulation-boosting chili and ginger that livens up this dish. Add in a portion of sesame seeds toasted in a pan (rich in cholesterol-lowering phytosterols) and your tastebuds will be as pleased as your heart! Steamed gai lan (Chinese broccoli) with a splash of organic tamari sauce makes a wonderful complement to this dish. 12 oz (350 g) organic firm tofu, drained 1 in (2.5 cm) piece of fresh ginger, peeled and diced 1 Tbsp (15 mL) hot chili sauce 2 Tbsp (30 mL) tamari sauce 1 Tbsp (15 mL) sesame oil 2 bunches gai lan, washed, ends trimmed, thick part of stem peeled 1/4 cup (60 mL) sesame seeds, lightly toasted over medium heat until fragrant 1 cup (250 mL) cooked brown rice Preheat oven to 350 F (180 C). Cut tofu into 1/2 inch (1.25 cm)cubes. Place in dish with ginger, chili sauce, and 1 Tbsp (15 mL) tamari; mix well and let sit for 15 minutes. Place tofu on parchment paper-lined baking sheet and bake for 15 minutes, turning occasionally. Bring pan of water to boil, place gai lan in steamer basket, and cook, covered, for 5 minutes until tender yet still crisp. Stir toasted sesame seeds into rice. Divide among 4 plates and top with tofu and gai lan. Drizzle with remaining tamari sauce and serve. Serves 4. Each serving contains: 281 calories; 14 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 25 g carbohydrates; 8 g fibre, 522 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

Baked Wild Salmon Salad with Grapefruit, Avocado, and Lemon-Ginger Dressing

Baked Wild Salmon Salad with Grapefruit, Avocado, and Lemon-Ginger Dressing

This luxuriously textured salad features wild salmon, an excellent source of omega-3s. These anti-inflammatory fats can help to lower LDL levels and reduce the plaque deposits in blood vessels that contribute to heart disease. Avocado is rich in heart-healthy potassium, folate, and oleic acid, while grapefruits add vitamin C, a potent antioxidant that aids in reducing cholesterol levels. Fresh, pungent arugula greens, a member of the mustard family, provide an extra helping of folate and, along with ginger in the dressing, an added circulatory boost. 4 - 4 oz (125 g) wild salmon filets 1 Tbsp (15 mL) freshly squeezed lemon juice 1 red grapefruit, peeled and segments cut out (reserve any extra juice) 1 Tbsp (15 mL) fresh ginger root, grated 4 cups (1 L) fresh baby arugula 1 avocado, peeled and sliced Salt and pepper to taste Preheat oven to 350 F (180 C). Place salmon filets on parchment paper-lined baking sheet. Bake 8 to 10 minutes or until flesh is opaque in centre of filet. Set aside and keep warm. Combine lemon juice and reserved grapefruit juice with grated ginger. In large mixing bowl, toss arugula with dressing. Divide among four plates. Place portions of avocado and grapefruit on each plate. Top with salmon filets broken into large chunks. Season to taste as desired. Serves 4. Each serving contains: 298 calories; 8 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 5 g fibre; 22 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

Squash and Banana Soup

Squash and Banana Soup

Each spoonful of this sumptuous soup will warm your bones. Add a pinch of cayenne if you like it hot. 1 ripe banana, unpeeled 1 butternut squash, peeled, cut in cubes (about 4 to 5 cups or 1 to 1.25 L) 1/4 cup (60 mL) butter 2 Tbsp (30 mL) each brown sugar and honey 1 medium onion, chopped 2 garlic cloves, chopped 1 tsp (5 mL) curry powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) nutmeg 1 cup (250 mL) coconut milk 3 cups (750 mL) vegetable broth or water Juice of 1 lime 1/4 tsp (1 mL) each salt and pepper or to taste Preheat oven to 350 F (180 C). Line baking sheet with foil or parchment paper. Place unpeeled banana on one end of baking sheet and place squash on rest of sheet. Cut 2 Tbsp (30 mL) of butter into tiny bits. Sprinkle on squash, along with brown sugar and honey. Cook for 20 minutes; remove banana and set aside. Stir squash and roast 10 minutes longer. Melt remaining butter in large pan on medium heat. Add onion and cook, stirring frequently for 5 minutes or until translucent. Add garlic, curry powder, cinnamon, and nutmeg. Cook for 1 minute, stirring frequently. Peel banana and add it and any juices to pan. Add squash, coconut milk, and 2 cups (500 mL) of stock. Bring to boil on high heat. Reduce heat, cover and simmer for 10 minutes. Purée in batches in blender until smooth. Stir in remaining stock until soup reaches desired consistency; add lime juice, salt, and pepper. Store in a spill-proof insulated container. Makes 4 servings. Each serving contains: 376 calories; 3 g protein; 24 g total fat (15 g sat. fat, 0 g trans fat); 44 g carbohydrates; 4 g fibre; 430 mg sodium source: " Cross-country Skiing Banquet ", alive #327, January 2010

Pear and Parsnip Soup

Pear and Parsnip Soup

Soup 1 Tbsp (15 mL) extra-virgin olive oil or grapeseed oil 2 leeks, white part only, chopped 2 cloves garlic, minced 3 parsnips, peeled and chopped 3 cups (750 mL) chicken or vegetable stock 2 large thyme sprigs 1 tsp (5 mL) ground turmeric 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) ground cardamom 3 large pears, peeled, cored, and chopped Salt and freshly ground black pepper Heat oil in large saucepan. Add leeks and garlic and saute until soft, not golden. Add parsnips and continue to sauté over medium-low heat until almost soft, about 10 minutes. Add stock, thyme, seasonings, and pears. Cover and bring to a boil. Reduce heat to simmer. Cook for 20 minutes. Remove thyme stems. Remove from heat. Cool mixture before puréeing. Add salt and pepper to taste. Add a little more stock if soup is too thick for your liking. Serve topped with Parsnip Crisps. Parsnip Crisps 1 large parsnip 1 Tbsp (15 mL) grapeseed oil Sea salt to taste Peel parsnip and thinly slice on a mandoline. Heat oil in small sauté pan until very hot, almost smoking. Fry slices, several at a time, in hot oil until golden brown, about 2 to 3 minutes. Crisps will curl and twist slightly. Remove with slotted spoon and drain on a plate lined with paper towel. Sprinkle with sea salt. They will stay crisp for several hours. Serves 6. Each serving contains: 163 calories; 4 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 29 g carbohydrates; 5 g fibre; 183 mg sodium source: " Pear-Fection ", alive #336, October 2010

Chicken and Pear Bake with Walnuts and Crumbled Blue Cheese

Chicken and Pear Bake with Walnuts and Crumbled Blue Cheese

4 boneless, skinless chicken breasts 2 Bosc or Anjou pears, unpeeled, halved, and cored 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) Dijon mustard 1 Tbsp (15 mL) pure maple syrup 1 Tbsp (15 mL) fresh squeezed lemon juice Salt and freshly ground black pepper 1/2 cup (125 mL) chicken stock 1/2 lb (250 g) broccolini spears or Chinese broccoli 2 cups (500 mL) radicchio leaves  1/4 cup (60 mL) natural sliced almonds, toasted 1/4 cup (60 mL) crumbled blue cheese Preheat oven to 425 F (220 C). Lightly oil a baking dish just large enough to hold 4 chicken breasts and 4 pear halves. Combine olive oil, Dijon mustard, maple syrup, and lemon juice in small bowl and whisk to blend. Place pear halves in baking dish cut side up. Brush Dijon mixture over pears, reserving remaining for chicken. Bake pears in the middle of the oven for 15 minutes. Gently move to the side of the dish and add chicken breasts to baking pan in a single layer. Brush remaining Dijon mixture over pears and chicken breasts and sprinkle with a little salt and fresh pepper. Continue to bake for 20 more minutes until juices run clear when chicken is pierced. Remove chicken and pears to a heated platter and cover to keep warm. Transfer pan juices to small saucepan and whisk in chicken stock. Bring to a boil and boil until reduced to 1/4 cup (60 mL). Meanwhile, steam broccolini just until tender crisp. Drain. To serve, place chicken on a bed of radicchio alongside a couple of steamed broccolini spears. Drizzle with reduced pan juices and sprinkle with almonds and crumbled cheese.  Serves 4. Each serving contains:  393 calories; 34 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 30 g carbohydrates; 6 g fibre; 309 mg sodium source: " Pear-Fection ", alive #336, October 2010

Harvest Cupcakes

Harvest Cupcakes

Tiny cupcakes packed with carrots and parsnips are a sweet ode to the bounty of autumn. 1 cup (250 mL) all-purpose unbleached flour 1/2 cup (125 mL) whole wheat flour 2 tsp (10 mL) baking soda 1 tsp (5 mL) each ground ginger and cinnamon 1/4 tsp (1 mL) each ground cardamom and sea salt 1/2 cup (125 mL) organic light agave nectar 1 cup (250 mL) unsweetened apple sauce 1/2 cup (125 mL) vegetable oil 1 tsp (5 mL) vanilla extract 1 cup (250 mL) each grated parsnip and carrot 1/2 cup (125 mL) raisins (optional) Icing 1/2 cup (125 g) cream cheese 2 Tbsp (30 mL) butter, at room temperature 1 Tbsp (15 mL) light agave nectar or honey 1/2 tsp (2 mL) vanilla extract 1/2 tsp (2 mL) grated lime or orange peel (optional) Preheat oven to 350 F (180 C). Line muffin tin with paper cups. In bowl, stir flours with baking soda, spices, and salt. In another bowl, whisk agave with apple sauce, oil, and vanilla. Stir in parsnip, carrot, and raisins. Turn wet mixture over, add dry, and gently stir to combine. Pour batter into muffin tin and bake 20 to 25 minutes or until a toothpick inserted in centre of cupcake comes out clean. Cool on wire rack. For icing, beat cream cheese with butter until smooth; then beat in agave nectar, vanilla extract, and peel until mixed. Dollop over cooled cakes. Makes 12 cupcakes. Each cupcake contains: 245 calories; 3 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 27 g carbohydrates; 2 g fibre; 149 mg sodium source: " Sweet Thanks ", alive #336, October 2010

Baked Autumn Apples with Caramel-Clove Sauce

Baked Autumn Apples with Caramel-Clove Sauce

All the fun of a caramel apple but healthier. This is a great choice for guests who are avoiding wheat in their diet. Caramel-Clove Sauce 3/4 cup (180 mL) organic raw blue agave syrup 1/3 cup (80 mL) 35 percent cream 4 to 6 whole cloves 1 Tbsp (15 mL) unsalted butter 1/4 tsp (1 mL) sea salt 1 tsp (5 mL) vanilla extract Apples 8 medium apples, such as McIntosh, Spartan, or Northern Spy 1/2 cup (125 mL) dried cranberries 1 tsp (5 mL) orange or lemon peel, grated 1 cup (250 mL) plain yogourt Preheat oven to 350 F (180 C). Place all sauce ingredients in medium-sized, heavy-bottomed saucepan set over medium-high heat. Stir often until mixture starts to boil, then reduce heat. Simmer, stirring often, until mixture thickens. Depending on the size of your pan, this will take anywhere from 15 to 20 minutes. Caramel should measure about 3/4 cup (180 mL). Refrigerate until completely cool and firm (it won’t be hard). If making ahead, cover and refrigerate up to 3 days. Trim bottoms of apples so they sit flat. Peel a narrow strip from around tops of each. Scoop out and discard cores. Place apples in a 13 x 9 x 2 in (3.5 L) baking dish. Spoon about 1 tsp (5 mL) cooled caramel into apple hollows. Mix cranberries with orange peel, then tuck into hollows. Pour 1/2 cup (125 mL) water into bottom of pan around apples. Cover pan snugly with foil. Bake for 40 minutes, then remove foil (add more water to pan, if needed). Continue to bake, uncovered, until apples are soft, 10 to 15 more minutes. Meanwhile reheat remaining caramel sauce. Discard cloves. Serves 8. Each serving contains: 265 calories; 2 g protein; 6 g total fat (3 g sat. fat, 0 g trans fat); 56 g carbohydrates; 5 g fibre; 100 mg sodium source: " Sweet Thanks ", alive #336, October 2010

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