Food

You’ll be hooked on this spruced-up salmon salad sandwich. Try using grainy mustard for a spread, if desired. 2 - 6 oz (170 g) wild salmon filets or 2 - 5.6 oz (160 g) cans wild salmon, drained 1/3 cup (80 mL) plain, low-fat Greek yogourt Juice of 1/2 lemon 2 Tbsp (30 mL) fresh chopped dill 1 shallot, minced 1 Tbsp (30 mL) capers 1/2 tsp (2 mL) dried coriander 1/4 tsp (1 mL) black pepper 1/8 tsp (0.5 mL) cayenne 2 tsp (10 mL) horseradish 8 slices whole rye bread 1 cup (250 mL) green cabbage, thinly sliced 1/2 cucumber, thinly sliced Preheat oven to 350 F (160 C). Bake salmon filets for 15 to 20 minutes, until fish flakes easily. Set aside to cool. Once cooled, flake into a small bowl. In large bowl, stir together yogourt, lemon juice, dill, shallot, capers, coriander, pepper, cayenne, and horseradish. Add salmon to bowl and mix well. Spread salmon mixture on 4 slices of bread; top each with cabbage, cucumber, and remaining bread slices. Serves 4. Each serving contains: 351 calories; 30 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 36 g carbohydrates; 5 g fibre; 546 mg sodium source: " The Humble Sandwich ", alive #347, September 2011

These mini meatballs are great on whole grain pasta, in a submarine sandwich, or served with a seasonal salad. Kids will love the surprise centre. 1 cup (250 mL) canned navy beans, drained and rinsed well 1 large free-range egg 1/2 cup (125 mL) whole wheat bread crumbs 1/4 cup (60 mL) parsley, chopped 1 lb (450 g) lean ground free-range turkey 1 ball (340 g) partly skimmed mozzarella cheese, cut into 1 in (2.5 cm) cubes 1 Tbsp (15 mL) extra-virgin olive oil 1 small yellow onion, grated 3 garlic cloves, minced 1 - 27 oz (796 mL) can no-salt-added crushed tomatoes 1/2 tsp (2 mL) dried oregano 1/4 tsp (1 mL) dried thyme Salt and freshly ground black pepper Parmesan cheese, freshly grated (optional) In large bowl, mash beans with potato masher until well mashed. Stir in egg, bread crumbs, parsley, turkey, 1 tsp (5 mL) salt, and 1/4 tsp (1 mL) black pepper until well combined. Form 1 Tbsp (15 mL) of turkey mixture into a disk about 2 in (5 cm) in diameter. Place 1 cube of mozzarella in the centre of the disk and wrap turkey mixture around cheese, pinching seams to seal. Roll meatball between your hands to form an even ball. Set meatball aside on a plate and repeat with remaining turkey mixture and cheese. You should have approximately 32 meatballs. To make sauce, heat oil in large saucepan over medium-high heat. Add onion and cook, stirring occasionally until onion is soft, about 3 minutes. Stir in garlic, then tomatoes, oregano, and thyme, and season with a pinch of salt and a grind of black pepper. Bring to a simmer, cover, and cook, stirring occasionally, for 10 minutes. If sauce gets too thick, add 1/4 cup (60 mL) water. Add meatballs to saucepan and carefully spoon sauce over meatballs to coat. Simmer meatballs in sauce until meat is cooked through and cheese is starting to melt, about 20 minutes. Serve over your favourite whole grain pasta. Top with freshly grated Parmesan cheese if desired. Serves 4. Each serving contains: 454 calories; 48 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 39 g carbohydrates; 11 g fibre; 649 mg sodium Tip: You can use dried navy beans from the bulk section if you prepare them in advance. Source: " Cheese Please," alive #347, September 2011

This quick and easy cheese has the taste and texture of ricotta. Flavouring the cheese makes it perfect as a spread on sandwiches or as a dip for vegetables or fruits. Nutritional yeast adds an extra-cheesy taste. Nut Cheese 2 cups (500 mL) raw, unsalted macadamia nuts* 3/4 cup (180 mL) water 1 tsp (5 mL) salt 1 Tbsp (15 mL) lemon juice 2 tsp (10 mL) nutritional yeast (optional) Savoury Spread or Dip 1 recipe nut cheese (see recipe above) 2 garlic cloves, minced 1 tsp (5 mL) finely grated lemon zest 1 tsp (5 mL) Italian herb blend 1/8 tsp (0.5 mL) freshly ground black pepper Sweet Spread or Dip 1 recipe nut cheese (see recipe above) 1 Tbsp (15 mL) maple syrup or agave nectar 1 tsp (5 mL) finely grated orange zest Pinch ground cinnamon 2 tsp (10 mL) cocoa powder (optional) *Raw, unsalted cashews or blanched almonds can also be used. Soak nuts in 2 cups (500 mL) water for 8 to 24 hours. Drain and rinse nuts under cold water. Place nuts and water in blender and process, scraping down the sides as needed, until you have a smooth, thick paste. Be patient—this may take awhile, depending on how powerful your blender is. Blend in salt, lemon juice, and nutritional yeast (if using). Make nut cheese savoury or sweet by adding suggested ingredients and blending until well incorporated. Macadamia nut cheese can be stored in an airtight container in the refrigerator for up to 1 week. Makes about 2 cups (500 mL). Each plain 2 Tbsp (30 mL) serving contains: 123 calories; 2 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 3 g carbohydrates; 2 g fibre; 147 mg sodium Source: " Cheese Please," alive #347, September 2011

Smother fries with chili and top with melted cheese for a kid- and kid-at-heart-approved meal. Try substituting your family’s favourite cheese as a topping. 4 large yams or Yukon Gold potatoes (about 2 lbs/1 kg), washed 2 Tbsp (30 mL) extra-virgin olive oil 1 medium yellow onion, grated 2 garlic cloves, minced 1/2 red pepper, finely diced 1/2 green pepper, finely diced 1 cup (250 mL) fresh or frozen corn kernels 1 - 27 oz (796 mL) can no-salt-added diced tomatoes 1 - 18 oz (540 mL) can mixed beans, drained and rinsed well 1/4 tsp (1 mL) ground cumin 1/4 tsp (1 mL) dried oregano 1/2 tsp (2 mL) paprika 1/8 tsp (0.5 mL) chili powder (optional) 1/2 cup (125 mL) grated Monterey Jack or crumbled goat cheese Salt and freshly ground black pepper Low-fat sour cream (optional) Place baking sheet on oven rack positioned in middle of oven. Preheat oven to 375 F (190 C). Cut yams lengthwise into wedges or into thick french fries. In large bowl, toss together yams with 1 Tbsp (15 mL) olive oil, 1/2 tsp (2 mL) salt, and 1/4 tsp (1 mL) ground black pepper. Carefully tip seasoned yams onto hot baking tray. Bake, stirring several times, until cooked through and starting to brown, about 45 minutes. While fries are baking, prepare chili. In large saucepan, heat remaining 1 Tbsp (15 mL) oil over medium heat. Add onion and garlic, and cook, stirring, until onion is soft and translucent, about 4 minutes. Stir in red pepper, green pepper, and corn. Continue cooking until peppers are soft, about 5 minutes. Stir in diced tomatoes, mixed beans, cumin, oregano, paprika, and chili powder. Bring chili to a simmer and cook, stirring occasionally, until mixture has thickened, about 20 minutes. Season to taste with salt and pepper. Set aside and keep warm. Divide fries among serving plates; top with a scoop of chili and a sprinkling of cheese. A dollop of sour cream makes a cooling accompaniment, if desired. Serves 6. Each serving contains:  409 calories; 12 g protein; 14 g total fat (6 g sat. fat,  0 g trans fat); 62 g carbohydrates; 12 g fibre; 362 mg sodium Source: " Cheese Please," alive #347, September 2011

These cheddar waffles are also great with ripe sliced pears and maple syrup for breakfast. Cheddar Waffles 1/4 cup (60 mL) quinoa flakes 1 cup (250 mL) whole wheat pastry flour 1/4 cup (60 mL) wheat germ 1 tsp (5 mL) baking powder 1/4 tsp (1 mL) baking soda 1 cup (250 mL) extra-sharp white cheddar cheese, coarsely grated 2 large free-range eggs, separated 1 cup (250 mL) low-fat buttermilk Broccoli Soup 1 Tbsp (15 mL) extra-virgin olive oil 1 leek, white part only, chopped and rinsed 2 garlic cloves, minced 1 bunch broccoli (about 1 lb/450 g), stems and florets chopped separately 4 cups (1 L) homemade or low-sodium vegetable stock 2 cups (500 mL) spinach, washed Juice of 1/2 lemon Salt and freshly ground black pepper, to taste For waffles, preheat waffle iron according to manufacturer’s instructions. In large bowl, whisk together quinoa flakes, flour, wheat germ, baking powder, baking soda, and cheese. In medium bowl, whisk egg whites until stiff peaks form. Set aside. In small bowl, whisk together egg yolks and buttermilk. Set aside. Create a well in centre of dry ingredients. Gently pour buttermilk mixture into dry ingredient well. Draw dry ingredients into buttermilk mixture, stirring until just blended. Do not overmix, or waffles will be tough. Gently fold egg whites into batter and let rest for 5 minutes. Cook waffles according to the waffle iron manufacturer’s instructions. Cooked waffles may be kept warm in a 225 F (110 C) oven or cooled on a wire rack. Wrapped tightly, waffles will keep in the refrigerator for 1 week or in the freezer for 1 month. Warm cooled waffles in a toaster. For soup, heat olive oil in large pot over medium heat. Add leek, garlic, and broccoli stems, and cook, stirring often, until vegetables are soft, about 10 minutes. Add 3 cups (750 mL) vegetable stock, cover, and bring to a boil. Add broccoli florets. If there is not enough liquid to just cover broccoli, add remaining 1 cup (250 mL) vegetable stock. Reduce heat and simmer soup until florets are just tender, about 10 minutes. Remove soup from heat and stir in spinach and lemon juice. Purée soup in batches in blender until smooth. Place soup back in pot, warm over medium heat, and season to taste with salt and freshly ground black pepper. When ready to serve, cut across each waffle, making 4 rectangular “soldiers.” Ladle warm broccoli soup into serving bowls and serve waffle soldiers alongside. Serves 4. Each serving contains: 352 calories; 19 g protein; 15 g total fat (7 g sat. fat, 0 g trans fat); 39 g carbohydrates; 9 g fibre; 447 mg sodium Source: " Cheese Please," alive #347, September 2011

Mini muffins are always a hit with kids. These moist muffins are perfect for a family breakfast on the run or to wrap and tuck into backpacks as a healthy snack. Topping 3/4 cup (180 mL) rolled oats 1 Tbsp (15 mL) sucanat or natural cane sugar 2 Tbsp (30 mL) maple syrup 1/2 tsp (2 mL) ground cinnamon Muffin Batter 1/2 cup (125 mL) rolled oats 1 cup (250 mL) whole wheat pastry flour 1 tsp (5 mL) baking powder 1/2 tsp (2 mL) salt 1/4 cup (60 mL) flaxseeds 1 medium Macintosh apple, diced 1/3 cup (80 mL) virgin coconut oil, melted and cooled slightly 1/3 cup (80 mL) maple syrup 1/2 cup (125 mL) unsweetened applesauce 1/2 cup (125 mL) low-fat ricotta cheese 1 large free-range egg, lightly beaten With oven rack positioned in middle of oven, preheat oven to 350 F (180 C). Line mini-muffin tin with paper liners and set aside. In medium bowl, stir together topping ingredients until well combined. Set aside. In large bowl, stir together rolled oats, flour, baking powder, salt, flaxseeds, and diced apple. In another medium bowl, whisk together melted coconut oil, maple syrup, applesauce, ricotta cheese, and egg. Pour coconut oil mixture over oat mixture and stir with fork until just combined. Divide batter evenly among muffin cups and sprinkle some topping mixture over each muffin. Bake until golden brown and a wooden skewer inserted into the centre of a muffin comes out clean, about 20 to 25 minutes. Let muffins cool for a few minutes in their pan, then transfer to a cooling rack and cool to room temperature. Muffins can be stored in an airtight container in the refrigerator for up to 1 week. Yields 34 mini muffins. Each serving contains: 76 calories; 2 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 1 g fibre; 42 mg sodium Source: " Cheese Please," alive #347, September 2011

Apple juice gives this classic favourite a unique twist. 2 cups (500 mL) unsweetened apple juice 1/4 cup (60 mL) freshly squeezed lemon juice Lemon slices to garnish (optional) Pour apple and lemon juice into pitcher and stir to combine. Serve over ice or chill in refrigerator. Garnish with lemon slice. If desired, add a drop of stevia or 1 Tbsp (15 mL) honey for sweetness. Serves 2. Each serving contains: 122 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 31 g carbohydrates; 1 g fibre; 10 mg sodium Source: " Got Juice?," alive #347, September 2011

Blue Banana Smoothie Full of vitamin C, calcium, and potassium, this nutritionally dense smoothie makes a great afternoon snack. 2 ripe bananas 1 cup (250 mL) natural yogourt 1/2 cup (125 mL) pineapple juice 1/2 cup (125 mL) orange juice 1 cup (250 mL) fresh blueberries 1/2 tsp (2 mL) vanilla extract Place bananas and yogourt in blender and blend on low until smooth. Add remaining ingredients and blend on high until well combined. Serve immediately or chill in refrigerator. Serves 2. Each serving contains: 286 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 58 g carbohydrates; 5 g fibre; 60 mg sodium Protein booster Turn the Blue Banana Smoothie into a protein-packed, post-workout recovery drink by simply adding a scoop of your favourite protein powder. Carrot Mango Delight This beta carotene-rich beverage is great in the morning with breakfast. 1/2 cup (125 mL) carrot juice 1/4 cup (60 mL) frozen mango chunks 1 handful of ice cubes Place all ingredients in blender and blend on high until smooth. Serve immediately. Serves 1. Each serving contains: 74 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 18 g carbohydrates; 2 g fibre; 5 mg sodium Tip: To make your own frozen mango chunks, cut a ripe mango in half and remove its stone. Use a knife to score the fleshy parts of the fruit into cubes. Scoop the cubes out with a spoon and place them in a freezer bag. Freeze the cubes overnight. Source: " Got Juice?," alive #347, September 2011

Nutrient-dense, calorie-light, and one of the few dietary sources of the antioxidant lycopene, watermelon makes a deliciously healthy juice. 2 cups (500 mL) seedless watermelon chunks 1/2 tsp (2 mL) ground ginger Combine ingredients in blender or food processor and process until smooth. Serve immediately over ice. Serves 1. Each serving contains: 94 calories; 2 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 24 g carbohydrates; 1 g fibre; 3 mg sodium Source: " Got Juice?," alive #347, September 2011

“This is probably the most requested recipe from our kitchens;” says Morrison. “It signals the start of the growing season and goes great with all seasonal vegetables. For this recipe we use the yellow or red miso paste when preparing the vinaigrette.” 1/4 cup (60 mL) miso paste 2 tsp (10 mL) wasabi powder 1/2 cup (125 mL) rice wine vinegar 4 tsp (20 mL) soy sauce 2 tsp (10 mL) sugar 1/2 tsp (2 mL) garlic, diced 1/2 tsp (2 mL) Asian fish sauce 1/2 tsp (2 mL) ginger, diced 1 1/3 cups (315 mL) canola oil 2 Tbsp (30 mL) green onions, chopped 4 tsp (20 mL) sesame seeds, toasted 36 spears asparagus 1/2 lb (225 g) seasonal greens In a large bowl combine the miso paste and wasabi, add the vinegar, and stir to dissolve the paste and wasabi. Add the soy sauce, sugar, garlic, fish sauce, and ginger; whisk to combine, adding the oil to emulsify. Stir in the onions and toasted sesame seeds. Blanch the asparagus in boiling water (about 1 to 2 minutes) and, when cooked, chill in an ice bath and set aside to dry. In a large bowl place greens and enough dressing to coat, and toss gently. Serve with the asparagus. Serves 6. source: " Emerald Lake Lodge ", alive #305, March 2008

According to Canada’s Food Guide this nutrient-dense, one-bowl dinner provides a serving of fish, three servings of fruits and veggies, and a one-half serving of milk. 3 cups (750 mL) reduced-sodium chicken stock 1 medium onion, diced 3 cloves garlic, minced 3 large carrots, chopped 2 stalks celery, chopped 1 red bell pepper, chopped 1 small unpeeled potato, diced 1 cup (250 mL) corn kernels, fresh or frozen 13 oz (370 g) salmon fillet cut into 1 in (2.5 cm) cubes 1 cup (250 mL) fat-free evaporated milk In large pot with lid add chicken stock, onion, garlic, and carrots. Bring to a boil. Add celery, red pepper, potatoes, and corn. Stir in well. Bring back to boiling; reduce heat, cover, and simmer for 10 minutes until veggies are cooked. Add salmon, cover, and simmer for 5 minutes, or until salmon is just cooked. Add fat-free evaporated milk. Stir until combined. Add pepper to taste. Serve. Makes 4 - 2 cup (500 mL) servings. Each serving contains: 340 calories; 29 g protein; 11 g total fat (2.5 g sat fat, 0 g trans fat); 36 g carbohydrates; 5 g fibre; 400 mg sodium Source: Ultimate Foods for Ultimate Health… and don’t forget the chocolate! by Liz Pearson, RD, and Mairlyn Smith, PHEc (Whitecap Books, 2007) source: " Tasty Temptations ", alive #304, February 2008

This vegan main dish is fabulous served with spicy mango chutney. 2 Tbsp (30 mL) organic canola oil* 1 medium onion, diced 6 cups (1.5 L) butternut squash (approx. 2 lb/1 kg), peeled, cut into 1 in (2.5 cm) cubes 1 Tbsp (15 mL) curry powder 1/2 tsp (2 mL) ground cinnamon 1/2 tsp. (2 mL) cracked pepper (not ground) 2 cups (500 mL) low sodium, organic vegetable broth 2 - 19 fl oz (540 mL) cans organic low-sodium black beans, drained and rinsed 8 whole dried apricots, coarsely chopped Heat 3.7 quart (3.5 L) saucepan over medium heat. Add oil and diced onion. Saute for 2 minutes or until onion starts to turn golden. Add cubed squash; saut for 5 minutes until slightly golden brown. Add curry, cinnamon, and cracked pepper and saut for 1 minute or until spices are well incorporated. Add vegetable broth. Stir well, scraping fried bits off the bottom of the pan to prevent stew from sticking to pot. Stir in black beans and apricots. Bring to the boil, cover, reduce heat to low, and simmer for 30 to 35 minutes, or until the squash is cooked through and soft. Stir occasionally. Let sit for 10 minutes, stir once, and then serve in bowls. *Cold-pressed, unrefined organic canola oil has a nutty flavour that goes well with savoury dishes and is also a source of omega-3 fatty acids. Makes 4 - 1 3/4 cup (425 mL) servings. Each serving contains: 431 calories; 21 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 75 g carbohydrates; 17 g fibre; 247 mg sodium Source: Ultimate Foods for Ultimate Health… and don’t forget the chocolate! by Liz Pearson, RD, and Mairlyn Smith, PHEc (Whitecap Books, 2007) source: " Tasty Temptations ", alive #304, February 2008

The key to a great sorbet lies in the fruit; it must be ripe and prepared accordingly. For example, a melon sorbet requires peeled and seeded melon; strawberries should be washed and de-stemmed; blueberries, raspberries, and blackberries are usually good to go. 1 cup (250 mL) water 1 cup (250 mL) sugar 4 cups (1 L) ripe fruit 2 Tbsp (30 mL) lemon juice Make a simple syrup by dissolving the sugar into boiling water; stir in lemon juice and desired fruit and remove from heat. Let sit for 5 minutes before pureing in blender or food processor. Freeze according to the directions on the ice cream maker. While it is possible to make a sorbet without an ice cream maker by taking the mixture out of the freezer every hour or so to manually break up the ice crystals, this is both time consuming and no guarantee of texture. An inexpensive machine ($40 and up) will make simple work of any sorbet. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

Pasta tastes best made fresh, but if you don’t have a good Italian shop close by that sells fresh pappardelle, use a tagliatelle noodle (dried noodles work well, too). Wild mushrooms grow in our backyard in Tofino; however, city dwellers can find a wide variety in better produce stores. I particularly like portobello, cremini, and shiitake. 1 1/2 lb (750 g) pappardelle pasta 1/3 cup (80 mL) extra-virgin olive oil 1 1/2 lb (750 mL) assorted mushrooms (we use lobster, chanterelle, and pine) 3/4 cup (180 mL) leek whites, washed and sliced 1 1/2 tbsp (22 mL) garlic, minced 1 1/2 tsp (7 mL) salt 1/3 cup (80 mL) white wine 1 cup (250 mL) vegetable stock 1 1/2 cups (350 mL) arugula 3/4 cup (180 mL) Parmesan cheese, grated 3 Tbsp (45 mL) Italian parsley, chopped Pepper, freshly ground In large, heavy-bottomed pot, bring 6 1/3 quarts (6 L) salted water to a boil. For fresh pasta, cook 4 minutes at a rolling boil, stirring constantly to prevent clumping. For dried pasta, follow directions on box. In large saute pan over medium-high heat, add olive oil, mushrooms, leeks, and garlic. Saute for 5 to 6 minutes, stirring frequently until all mushrooms are soft. Add salt and white wine. Continue cooking for 3 minutes until most of the wine is absorbed. Add vegetable stock; reduce for 2 minutes. Add pasta, toss well, then fold in the arugula and half the Parmesan cheese. Sprinkle with freshly chopped parsley and separate into 6 pasta bowls. Finish with remaining Parmesan and freshly ground pepper to taste. Serves 6. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

This salad is tough to “beet” and is as naturally sweet as they come. When beets are in season check locally for different varieties for added colour and taste. 6 cups (1.5 L) beets, roasted and diced 3/4 cup (180 mL) walnuts, toasted 12 oz (350 mL) port wine vinaigrette (recipe at the bottom) 6 cups (1.5 L) mixed greens 3/4 cup (180 mL) goat cheese, crumbled Pepper, coarsely ground Kosher salt Wash whole beets, rub with olive oil, and wrap tightly in aluminum foil. In a 400 F (200 C) oven, roast for 45 minutes for small beets, up to 2 hours for larger beets, until tender throughout. Peel while still hot. Toast walnuts for 7 minutes on clean, dry sheet pan at 400 F (200 C). Toss beets, greens, walnuts, and cheese with port wine vinaigrette and season to taste with salt and pepper. Serves 6. Port Wine Vinaigrette 3/4 cup (180 mL) port wine 1/2 cup (125 mL) orange juice 1 cup (250 mL) cider vinegar 1/4 cup (60 mL) maple syrup 1 Tbsp (15 mL) minced shallots 1 tsp (5 mL) salt 1 Tbsp 15 mL) sugar 1 1/2 cups (350 mL) extra-virgin olive oil Combine all ingredients except olive oil. Let sit for 30 minutes; then slowly whisk in olive oil. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

This is a versatile and fun recipe for getting the kids involved and has been a SOBO menu mainstay. The brown rice adds a nice nuttiness and is healthier, too! 3 cups (750 mL) brown rice 3 1/4 cups (810 mL) water 2 tsp (10 mL) salt 4 tsp (20 mL) mirin 3 Tbsp (45 mL) rice wine vinegar 4 tsp (20 mL) sesame oil 4 tsp (20 mL) wasabi powder, made into paste by adding a bit of water 3 Tbsp (45 mL) Japanese mayo 1 avocado, thinly sliced 15 oz (425 g) smoked Chinook salmon, sliced paper-thin 12 pressed tofu pockets (available at Asian specialty stores) 4 tsp (20 mL) black sesame seeds, lightly toasted 2 cups (500 mL) sunflower sprouts 1/4 tsp (1 mL) light soy sauce Wash rice until it runs clear. Combine rice, salt, and enough water to fill to the 3-cup mark on rice cooker. Start rice cooker according to manufacturer’s directions. For stovetop method combine rice, water, and salt in a saucepan and bring to boil; simmer for 20 minutes. Remove from heat and let rest for 10 minutes. Add mirin and rice wine vinegar to rice in a wooden bowl. Fan and slice through rice with a wooden flat paddle to separate individual rice kernels while cooling quickly. This process should take about 4 minutes (over-paddling will make the rice gummy). Cover rice with damp towel and let rest for 10 minutes. Put sesame oil in a bowl; use it to keep rice from sticking to your fingers. With well-oiled hands begin forming and shaping rice into balls or discs the size of a toonie but about 3/4 in (1.9 cm) thick. Lay discs on a clean work surface and start an assembly line: Mix wasabi paste and Japanese mayo together and paint a disc. (The wasabi mayo acts as a glue to hold avocado and fish in tofu pockets.) Add slices of avocado and smoked fish onto the discs. Gently open tofu pouches and fill with rice, avocado, and fish discs. Sprinkle each with sesame seeds and top with a few sprouts. Just before serving squirt 1/4 tsp (1 mL) light soy sauce into each pocket. Serves 6. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

Both the flowers and the fruit of the yucca are edible. Only eat the flower petals, however, as the flower centres are extremely bitter. 2 bunches arugula, cleaned and dried 4 Tbsp (60 mL) extra-virgin olive oil 1/2 cup (125 mL) pecans 20 to 30 yucca flowers, bitter centres removed 1 Tbsp (15 mL) red wine vinegar Arrange arugula leaves on plates. Heat olive oil in a small skillet. Add pecans and cook quickly over medium-high heat, stirring frequently. As pecans begin to darken, toss in yucca flowers. Keep them moving in the pan, cooking for no more than 2 minutes. Spoon the pecans and yucca over the arugula. Add the vinegar to the hot pan to deglaze any browned bits of food that may have stuck to the pan. Spoon vinegar over salad. Serve immediately. Serves 4. Source: Edible Flowers: From Garden to Palate, by Cathy Wilkinson Barash (Fulcrum, 1993) source: " Yucca ", alive #304, February 2008

1 Tbsp (15 mL) butter 1 large onion, finely chopped 1 garlic clove, crushed or finely chopped 1 Tbsp (15 mL) chili powder 1 tsp (5 mL) ground cumin 1 tsp (5 mL) oregano, dried 1 jalapeo pepper, finely chopped 1 tsp (5 mL) basil, dried 2 carrots, sliced 2 celery stalks, sliced 1 green pepper, chopped 28 oz (828 mL) can of diced plum tomatoes with juice 12 oz (340 g) package of seasoned ground tofu 19 oz (562 mL) can of red kidney beans, drained and rinsed Over medium heat saute butter and onion until onions are clear. Add the garlic, chili powder, cumin, oregano, jalapeo, and basil. Saute for 1 minute, stirring to mix. Add carrots, celery, and green pepper and saute for a few minutes to soften. Stir in remaining ingredients (tomatoes, ground tofu, and beans) and bring almost to a boil, then reduce heat to low and simmer for at least 1 hour. The longer it simmers, the better. Adjust spices to taste. Sprinkle with grated Parmesan or cheddar cheese and serve with crusty bread (garlic bread is good, too). Serves 4. Source: alive #303, January 2008

Snuggled under a duvet and munching warm cookies sure beats shovelling snow or schlepping around in the pouring rain. These low-fat cookies may be a healthier version of your recipe, but they’re still treats, so no pigging out. 1 Tbsp (15 mL) ground flaxseed 2 Tbsp (30 mL) skim milk powder 3 Tbsp (45 mL) water 1/4 cup (60 mL) organic canola oil 1/2 cup (125 mL) brown sugar 1/4 cup (60 mL) organic granulated white sugar 1 tsp (5 mL) pure vanilla extract 2 Tbsp (30 mL) wheat germ 1/2 tsp (2 mL) baking soda 1/2 cup (125 mL) bittersweet chocolate chunks, at least 60 to 70 percent cacao 1/4 cup (60 mL) chopped dried tart cherries 1-1/4 cups (310 mL) whole wheat flour 2 Tbsp (30 mL) wheat germ 1/2 tsp (2 mL) baking soda 1/2 cup (125 mL) bittersweet chocolate chunks, at least 60 to 70 percent cacao 1/4 cup (60 mL) chopped dried tart cherries Preheat oven to 375 F (190 C). Line a cookie sheet with unbleached parchment paper or lightly spray with canola oil. In a small bowl, mix together the ground flaxseed, skim milk powder, and the water. Set aside for 5 minutes. Meanwhile, beat together the canola oil and the brown and white sugars. The batter will look like wet sand, but don’t worry–it’s supposed to. Pour in the flaxseed mixture and the vanilla extract. Beat for 1 to 2 minutes or until creamy. Stir in the whole wheat flour, wheat germ, and baking soda. Stir in the chocolate chunks and dried cherries until well combined. Drop by tablespoonfuls onto the prepared cookie sheet, press down to flatten slightly, and bake for 8 to 10 minutes or until lightly browned. Let set on the cookie sheet for 1 minute; then remove with a spatula and cool on a wire rack. Store for up to 3 days in an airtight container or freeze for up to 1 month. Makes 24 cookies. Each cookie contains: 106 calories, 4.5 g total fat, 0 g sat fat, 0 g trans fat, 29 mg sodium, 15 g cholesterol, 1 g fibre, 1 g protein source: " Comfort Foods ", alive #303, January 2008

Here’s a healthy spin on me dear old Mom’s classic dessert. Short-grain rice gives the pudding a creamy texture. 4 cups (1 L) organic soy milk 3/4 cup (175 mL) organic shortgrain brown rice 1/3 cup (75 mL) brown sugar 1/4 cup (60 mL) organic raisins or currants 1/4 cup (60 mL) organic dried cranberries 1 tsp (5 mL) cinnamon In a medium saucepan, stir together the soy milk and the rice. Bring the mixture to a boil, cover, reduce heat to medium-low, and simmer. Stir occasionally. Cook until the rice is tender, about 60 minutes. Stir in the brown sugar, raisins, dried cranberries, and cinnamon. Continue stirring until the pudding becomes creamy in consistency. Remove from heat. Let sit covered for 15 minutes. Don’t be tempted to skip the 15-minute timeout; it really makes the dessert creamy. Stir once more and serve warm. Makes eight 1/2-cup (125 mL) servings. Each 1/2-cup (125 mL) serving contains: 170 calories, 1.5 g total fat, 0 g sat fat, 50 mg sodium, 37 g cholesterol, 2 g fibre, 4 g protein. Source: Ultimate Foods for Ultimate Health and Don’t Forget the Chocolate! by Liz Pearson, RD, and Mairlyn Smith, HEc (Whitecap Books, 2007) source: " Comfort Foods ", alive #303, January 2008

Sometimes it’s just nice to eat something other than rice and bread with Indian food. This pilaf can be served in place of a rice pilaf with any dish and many actually prefer it, as the barley can take more spices than rice. Pearl Barley 3/4 cup (180 mL) pearl barley 3 cups (750 mL) water 1 1/2 tsp (7 mL) canola oil 1 1/2 tsp (7 mL) salt Rinse barley in cold water. Combine water, oil, and salt in a medium pot and heat on high heat. When water reaches a vigorous boil, add barley. Reduce the heat to low; cover and simmer for 25 minutes. Stir barley, replace lid, and turn off the heat. Allow to sit for 5 to 10 minutes. Masala 1/4 cup (60 mL) canola oil 1 1/2 cups (350 mL or 1 large) onion, chopped 2 Tbsp (30 mL) garlic, finely chopped 1 1/2 Tbsp (22 mL) ginger, finely chopped 1 Tbsp (15 mL) jalapeno pepper, finely chopped 1/3 cup (80 mL) cilantro, chopped In a separate frying pan, heat the oil on medium-high for 1 minute. Add the onions and saute them for 5 to 8 minutes or until they are golden. Add the garlic and saute for another 3 to 4 minutes. Add the ginger and jalapeno pepper, then stir and cook for 2 or 3 minutes. Add the barley to the masala, add cilantro, and stir well. When reheating, add 1/2 cup (125 mL) water to the barley pilaf and heat it on medium heat. As soon as you see steam, reduce the heat to low; cover and simmer for 5 minutes. Serve immediately. Serves 6. source: " Vij's ", alive #303, January 2008

We originally used orange roughy in this recipe, but when we realized it is considered an endangered fish, we switched to halibut. If you can’t find halibut, substitute a similar, firm white fish that is readily, and preferably, locally available. The coconut curry also tastes great with prawns, grilled chicken, or vegetables. Halibut 6 fillets Pacific halibut, about 7 oz (200 g) each 1/2 cup (125 mL) canola oil 1/2 tsp (2 mL) ground cayenne pepper 1 1/2 tsp (7 mL) salt 2 tsp (10 mL) ground black mustard seeds 1 tsp (5 mL) dried green fenugreek leaves (known as “kasuri methi”) 1 cup (250 mL) ground bread crumbs 1/2 cup (125 mL) canola oil for searing Mix the 1/2 cup (125 mL) canola oil, cayenne, salt, black mustard seeds, and fenugreek leaves in a large mixing bowl. Gently add the fillets and mix well. Make sure the halibut is well covered in the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours. Spread bread crumbs on a flat plate. Dip each fillet in bread crumbs, making sure both sides of each piece are completely coated. Arrange coated fillets on a baking tray. Heat 1 Tbsp (15 mL) of the canola oil in a small, nonstick frying pan on medium-high heat for 1 minute. Sear a breaded fillet on one side for 2 to 3 minutes. The breadcrumbs will appear a darkish brown. Gently turn the fillet over and sear for another 2 to 3 minutes. Turn the fillet over again, and cook the first side for 3 to 4 more minutes (depending on how thick the fillet is). Turn the fillet over once more and cook the second side for 3 to 4 minutes. Repeat with each remaining fillet, adding up to 1 Tbsp (15 mL) of oil per fillet. Place cooked fillets on a large plate or directly in the bowls you will serve them in. (You don’t want to place the cooked fillets on paper towels, as the breadcrumbs will stick to the towels.) Pour the hot coconut curry (see recipe below) over each fillet and serve with Pearl Barley Pilaf or plain rice. Coconut Curry 1/2 cup (125 mL) canola oil 20 to 25 curry leaves 3 Tbsp (45 mL) garlic, chopped 1 cup (250 mL) onion, puree 4 medium tomatoes, chopped finely 1 Tbsp (15 mL) ground coriander 1 Tbsp (15 mL) ground cumin powder 1 Tbsp + 1 tsp (20 mL) salt 1/2 tsp (2 mL) ground cayenne pepper 6 whole cloves 3 cups (750 mL) water 1 cup (250 mL) stirred coconut milk Heat oil on medium heat in a medium pot for 1 minute. Add the curry leaves and let them sizzle for about 45 seconds (or until they begin to shrivel). Keep your face at a distance, as water from within the leaves can sometimes splatter. Add the garlic and saute for 3 to 4 minutes, or until it is light brown. Add the puree onions and continue to saute until they are brown, about 10 minutes. Stir in the tomatoes, cumin, coriander, salt, cayenne, and cloves. Continue cooking for 8 minutes, or until the water from the tomatoes has evaporated and the oil is glistening. Stir in the water and coconut milk. Bring to a boil. Cover, reduce heat, and simmer for about 15 minutes. If you wish, take out the cloves and curry leaves before serving. Serves 6. source: " Vij's ", alive #303, January 2008

If you are not a fan of ginger, make this soup with garlic instead. Choose either garlic or ginger, since using both will hide the flavour of the coriander seeds. Similarly, use curry leaves or cilantro, but do not use both. In the winter we use curry leaves and in the summer we use cilantro. Also be sure to use juicy tomatoes so you get a rich tomato taste. 1/3 cup (80 mL) canola oil 1/4 tsp (1 mL) asafoetida powder* 1 Tbsp + 1 tsp (20 mL) cumin seeds 15 to 20 curry leaves (optional) 1 oz (28 g) ginger (or 5 large cloves of garlic), peeled and thinly sliced 1 Tbsp + 1 tsp (20 mL) coriander 1 tsp crushed (5 mL) cayenne pepper 1 1/2 tsp (7 mL) salt 3 cups (750 mL) pured tomatoes (9 medium) 6 cups (1.5 L) water (or 3 cups/750 mL water and 3 cups/750 mL chicken stock) 1/2 cup (125 mL) whipping cream (optional) 1/2 cup (125 mL) chopped cilantro *Available from specialty food stores, but you may have to ask for it. In a large pot, heat oil for 1 minute on medium-high heat. Add asafoetida powder, cumin seeds, and curry leaves and allow to sizzle for 30 seconds. The curry leaves will begin to shrivel. Add ginger (or garlic) and stir well. (If you are using garlic, saute for 2 to 3 minutes until golden brown.) Reduce the heat to medium and add coriander, cayenne, and salt. Stir and saut for 5 minutes. Add tomatoes and water (or water and chicken stock). Stir well; cover and bring to a boil. Reduce the heat to medium-low and simmer for 1/2 hour. For a richer soup, stir in whipping cream. Just before serving, stir in cilantro. To serve, ladle soup into 6 individual bowls. Serves 6. source: " Vij's ", alive #303, January 2008

In Hindi, “chai” means simply a cup of tea with milk and sugar. There are so many variations that an entire book could be written on ways to make chai. Vij’s chai goes very well with Indian desserts or as an after-dinner drink in place of dessert. 12-15 green cardamom pods 5 1/2 cups (1.4 L) water 1 1/2 tsp (7 mL) fennel seeds 2 Tbsp (30 mL) sugar 5 teabags 3/4 cup (180 mL) milk Place a small bowl and tea strainer beside the stove. With a knife or your hands, peel the green cardamom skins halfway so you can see the seeds inside. In a kettle or a large pot, combine water, cardamom pods, fennel, and sugar; stir once, then bring to a boil on medium-high heat. As soon as the water starts to boil vigorously, add teabags. Stir once and boil for 1 minute, or 1 1/2 minutes for slightly stronger tea. Using a spoon, remove teabags and place them in the bowl. Discard these later. Reduce the heat to medium and add milk. Heat for 30 to 45 seconds, then turn off heat. Place the tea strainer over each cup individually and fill. You should have enough to fill 6 cups. Be careful, as this is very hot chai. Serves 6. source: " Vij's ", alive #303, January 2008