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Spaghetti Squash with Pumpkin Seed Pesto

Spaghetti Squash with Pumpkin Seed Pesto

Loaded with folic acid, potassium, vitamin A, and beta carotene, spaghetti squash is an excellent low-fat alternative to pasta. 4 1/2 lb (2 kg) spaghetti squash 1/2 cup (125 mL) unsalted pumpkin seeds, toasted 1/2 cup (125 mL) fresh parsley, minced 1 large garlic clove, minced 1 Tbsp (15 mL) lemon juice, freshly squeezed 1/4 cup (60 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt Sea salt and freshly ground black pepper to taste Grated zest of 1 orange for garnish, optional Preheat oven to 375 F (190 C). Prick squash all over with skewer so it won’t burst during baking. Place in shallow baking pan; bake for 1 hour. When cool enough to handle, cut squash in half lengthwise. Scoop seeds and fibrous strands from its centre. Gently scrape with the tines of a fork all around the edge of the spaghetti squash to shred the pulp into strands. Pesto Combine pumpkin seeds, parsley, garlic, and lemon juice in food processor fitted with a metal blade. Whirl until processed to a paste, scraping down the sides occasionally. While machine is running, gradually add oil in a thin steady stream until blended. Add a little more oil if you prefer it a little thinner. With a few quick pulses add the zest. Add a little salt and fresh pepper to taste if you wish. Add pesto to cooked squash and toss together to evenly coat. Serve with a little freshly grated orange zest on top, if desired. Delicious served as a main course with sesame grilled chicken breasts (see sidebar). Serves 4 as a main course or 6 as a starter. Each main course serving contains: 207 calories; 3 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbohydrates; 3 g fibre; 183 mg sodium source: " Winter Veggies ", alive #325, November 2009

Winter Greens Soup with Parmesan Garlic Croutons

Winter Greens Soup with Parmesan Garlic Croutons

Here’s a cold chaser rich in vitamins A and C plus essential iron. 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, diced 1 cup (250 mL) celery, diced 1/2 cup (125 mL) carrots, diced (about 1 large peeled carrot) 2 large garlic cloves, minced 2 large potatoes, peeled and diced 5 cups (1.25 L) vegetable or organic chicken stock 1/2 tsp (2 mL) dried thyme 4 cups (1 L) fresh kale leaves or Swiss chard, chopped (about 1 bunch) Parmesan Garlic Croutons 3 Tbsp (45 mL) extra-virgin olive oil 3 garlic cloves, minced 5 slices sourdough or whole grain brown bread, cut into 1/2 inch (2 cm) cubes Freshly ground sea salt 2 Tbsp (30 mL) Parmesan, finely grated Heat oil in large saucepan. Add onion, celery, carrots, and minced garlic cloves; saute over medium-low heat, stirring often until onions and celery are soft, about 10 minutes. Be careful not to brown or scorch. Stir in diced potatoes, stock, and thyme. Rinse kale or chard and pat dry. Stack together and cut greens into very thin shreds and chop. You should have enough to lightly pack a 4 cup (1L) measure. Stir into stock and bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until greens are tender. Pur'ee in saucepan using a hand-held blender or pur'ee in two batches in a blender or food processor until soup is smooth. Return to saucepan. Preheat oven to 350 F (180 C). Combine olive oil and garlic together in a large bowl. Toss in bread cubes to lightly coat. Spread out on a parchment lined baking sheet. Sprinkle with sea salt and Parmesan. Bake for 8 to 10 minutes, stirring occasionally, until croutons are evenly golden and crisp. Sprinkle croutons on top of soup. Makes 8 cups (2L) or serves 8. Each serving (including croutons) contains: 295 calories; 10 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 41 g carbohydrates; 4 g fibre; 419 mg sodium Quick tip For a quick and simple way to tenderize kale, freeze it first, then add frozen to saucepan. source: " Winter Veggies ", alive #325, November 2009

Spicy Carrot and Lentil Curry

Spicy Carrot and Lentil Curry

Not only a good source of vitamin A and protein, but it adds a little heat to the furnace. 1 Tbsp (15 mL) extra-virgin olive oil 2 cups (500 mL) sweet onions, diced 3 large garlic cloves, minced 2 Tbsp (30 mL) fresh ginger root, peeled and minced 1 Tbsp (15 mL) red curry paste 4 cups (1 L) organic vegetable stock 2 cups (500 mL) carrots, peeled and diced 1/8 tsp (0.5 mL) crushed red pepper 1 cup (250 mL) dried red split lentils 1 cup (250 ml) frozen shelled edamame beans, thawed 1/3 cup (75 mL) fresh cilantro, chopped 1/2 tsp (2 ml) salt Freshly ground black pepper Naan bread (optional) Sour cream (optional) Heat oil in large saucepan over medium-high heat. Add onion, garlic, and ginger; saut?or 5 minutes or until soft and translucent. Stir occasionally. Stir in curry paste and 1 cup (250 ml) stock to blend. Add carrots and crushed red pepper. Reduce heat to medium-low. Cover and cook until carrots are crisply tender, about 5 minutes; stir. Add remaining stock, lentils, and edamame beans and bring to a boil. Cover, reduce heat, and simmer for 10 minutes until lentils are tender. Stir in cilantro, salt, and pepper. Spoon into individual serving bowls and serve with naan bread and sour cream, if desired. Serves 4 to 6. Each serving (based on smaller portion) contains: 232 calories; 13 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 38 g carbohydrates; 14 g fibre; 604 mg sodium Tip: Reduce your sodium Use low-sodium vegetable stock to reduce the sodium content. source: " Winter Veggies ", alive #325, November 2009

Pork Chops with Sherried Plums

Pork Chops with Sherried Plums

This is akin to a stir-fry but with whole pork chops instead of strips. Buy quick-cooking skinny chops, no thicker than a 1/2 inch. For best flavour use fresh ginger instead of bottled—it’s worth the extra minute or so to grate it. 4 organic pork loin, double loin centre chops * 1 Tbsp (15 mL) five-spice powder ** 1 tsp (5 mL) extra-virgin olive oil 2 to 3 plums, pitted and cut into wedges 1 tsp (5 mL) fresh grated ginger 1/3 cup (75 mL) dry sherry 1 bunch Swiss chard, coarsely chopped Rub chops with five-spice. Coat frying pan with oil and set over medium-high heat. Pan-fry chops until browned, 2 to 3 minutes per side, then remove to plate. Add plums and ginger to pan. Stir-fry until plums start to break down, 1 minute. Remove chops from pan. Pour in sherry. Scrape up and stir in any brown bits from pan bottom. Return chops to pan and add chard. Cover and simmer, occasionally turning chops over and stirring chard as best you can, until pork is cooked through and chard wilts, 3 to 5 minutes. Serves 4. * Organic option Buy certified organic pork—it’s free of growth hormones, antibiotics, pesticides, and other chemicals. As an added bonus, the animals are raised humanely. Fish option You can easily substitute your choice of non-farmed white fish for the pork chops. Season fish steaks or fillets with five-spice and pan fry on each side for approximately 2 to 3 minutes until opaque colour turns white. ** Fantastic five-spice Five-spice powder is a mixture of five spices: star anise, fennel, cloves, cinnamon, and Szechwan pepper, usually in equal proportions. But the number reference goes deeper than that. Chinese medicine has long used five-spice to restore the balance of the five basic elements: earth, fire, water, air, and metal—in the chi, our bodily life force. Similarly, the five spices play to the perfect balance of our palate—sweet, sour, bitter, salty, and spicy. To make your own blend, start with equal amounts of whole spices mentioned above and lightly toast, then blend in a coffee grinder. Each serving contains: 375 calories; 37 g protein; 17 g total fat (5 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 275 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

Pappardelle with Peppered Beef, Basil, and Tomatoes

Pappardelle with Peppered Beef, Basil, and Tomatoes

What makes this pasta dish so quick is the sauce—you barely cook it. Big cherry or campari tomatoes look pretty and are quick to prep—just slice in half. 1 lb (500 g) tomatoes, coarsely chopped 1 cup (250 mL) fresh basil, coarsely chopped 1 small shallot, minced 2 Tbsp (30 mL) red wine vinegar 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) sea salt 8 oz (250 g) organic beef eye of round pepper steak 1/2 lb (250 g or 1/2 of a 500 g package) pappardelle noodles, about 4 nests Fill large saucepan with water and bring to boil. Meanwhile, stir tomatoes with basil, shallot, vinegar, olive oil, and salt; let stand while cooking pasta and beef. Heat large frying pan over medium heat. When hot, add splash of oil and swirl to coat pan. Add beef. Sear both sides and cook to medium-rare, about 2 minutes per side. Meanwhile, boil pasta according to package directions. Place cooked beef on cutting board and let stand. Turn tomato mixture into frying pan and stir just until basil starts to wilt, about 1 minute. Turn off heat. Drain pasta and stir into tomato mixture. Slice beef thinly and add to noodles. Finish with freshly ground pepper. Tip: Tough cut Eye of round is cut from the round steak section of a beef hindquarter. It’s tougher than typical steaks (tenderloin, strip loin, rib-eye) but has a full-bodied beefy flavour. It is best cooked to rare or medium-rare as anything beyond makes it chewier. When serving, slice as thin as you can. Serves 4. Each serving contains: 610 calories; 40 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 76 g carbohydrates; 15 g fibre; 1,287 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

Moroccan Chicken and Rice

Moroccan Chicken and Rice

This one-pot chicken and rice jumble gets an autumnal boost from butternut squash and is laced with the fragrant perfume of a variety of mixed dried spices. It’s not a spicy dish but is wonderful served with harissa, a North African spicy pepper paste. 1 onion, chopped 2 tsp (10 mL) extra-virgin olive oil 2 skinless, boneless free-range chicken breasts, cubed 1/4 tsp (1 mL) each ground cinnamon, cumin seeds, garlic powder, ginger, turmeric, and sea salt 2 cups (500 mL) chicken broth 2 cups (500 mL) butternut squash, chopped 1 cup (250 mL) basmati rice 1/4 cup (50 mL) raisins In large, wide saucepan or Dutch oven, saute onion in oil until translucent, 3 to 5 minutes. Add chicken and sprinkle with seasonings. Stir-fry until spices are fragrant, 1 to 2 minutes. Pour in a little chicken broth. Using a wooden spoon, scrape up and stir in brown bits from pan bottom. Add remaining stock and stir in squash, rice, and raisins. Bring to boil, then reduce heat to medium-low. Cover and simmer, stirring halfway through, until rice is tender and chicken is cooked, 18 to 20 minutes. Garnish with sliced green onion. Tip: Speedy squash When chopping butternut squash, with its characteristic tough skin, the going can be slow. But here’s a trick: microwave the whole squash, on high, for 2 minutes. This creates steam inside which softens the skin, making it easier to peel. Serves 4. Each serving contains: 358 calories; 20 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 64 g carbohydrates; 1 g fibre; 660 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

Pumpkin Pie

Pumpkin Pie

The new natural shortening available at health food stores in the refrigerated section is trans fat-free. Pastry 1 1/4 cup (310 mL) whole wheat cake and pastry flour 1/4 tsp (1 mL) salt 6 Tbsp (90 mL) natural shortening 1 tsp (5 mL) apple cider vinegar Cold water, as required Filling 2 large eggs 1 2/3 cup (400 mL) pure pumpkin purée unseasoned 1/2 cup (125 mL) brown sugar, packed 2 tsp (10 mL) cinnamon 1/2 tsp (2 mL) dried ginger 1/4 tsp (1 mL) cloves 3/4 cup (180 mL) evaporated milk In medium bowl, use fork to stir together flour and salt. Using pastry cutter or two knives, cut shortening into flour until it looks like small peas. Pour vinegar into glass measuring cup and add enough cold water to make 1/4 cup (60 mL). Pour into flour mixture; mix until dough comes together in a ball. Roll dough into a circle on a lightly floured board until about 1/8-inch (3 mm) thick. Transfer to pie plate. Roll outer edge under to form a ridge. Beat eggs and pumpkin together in medium bowl. Add sugar, cinnamon, ginger, and cloves; stir until well combined. Lightly whisk in milk. Pour filling in pie shell. Bake at 425 F (220 C) for 15 minutes, then reduce temperature to 350 F (180 C); continue baking for 35 to 40 minutes or until knife inserted in centre comes out clean. Cool and serve. Makes 1 - 8 in (20 cm) pie, enough to serve 8. One slice contains: 262 calories; 5.3 g protein; 11 g total fat (4 g sat. fat, 0 g trans fat); 35 g carbohydrates; 2.8 g fibre; 90 mg sodium source: " Perfectly Pumpkin ", alive #324, October 2009

Baked Pumpkin Custard

Baked Pumpkin Custard

This baked custard is a cross between a pumpkin pie without the pie crust and a crème brûlée without most of the fat. The average baked pumpkin custard or pumpkin crème brûlée has a whopping 20 grams of total fat. My version weighs in with 3.5 g of total fat. But aside from the fact that this cheater brûlée is a cinch to make, tastes fantastic, and is low in both calories and fat, its real claim to fame is that you have to make it the day before which will make your Thanksgiving Day much less stressful. You’ll need 4 ramekins for baking the custard. Ramekins are small, usually glazed, ceramic baking dishes that can be purchased at most kitchen stores. 3/4 cup (175 mL) evaporated skim milk 1/2 cup (125 mL) canned pure pumpkin purée 1/4 cup (60 mL) pure maple syrup 2 Tbsp (30 mL) dark brown sugar 1 tsp (5 mL) ground cinnamon 1/8 tsp (.5 mL) ground nutmeg Pinch of cloves 1/4 tsp (1 mL) pure vanilla extract 2 large eggs Preheat oven to 350 F (180 C). Put a kettle on to boil with approx. 2 cups (500 mL) water. Combine evaporated milk, pumpkin, maple syrup, brown sugar, cinnamon, nutmeg, cloves, and vanilla in blender and process till well combined. Add eggs and process until smooth. Set aside so any bubbles on the top of the mixture settle, approximately 5 minutes. Divide the mixture evenly between 4 – 6 oz (150 g) ramekins. Place ramekins into 8 x 8 in (2 L) baking pan, preferably a metal one; add boiling water to pan so water comes halfway up the sides of ramekins. Carefully place pan into oven and bake for 35 to 40 minutes or until the custard has set. Remove from pan and let cool on a wire rack. Cover each ramekin and refrigerate overnight. Serve as is or with a dollop of whipped cream on top. Makes 4 servings. *Use pumpkin purée not pumpkin pie filling. You can either buy it canned or make your own. Each serving contains (without whipped cream): 173 calories; 8.4 g protein; 3.5 g total fat (1 g sat. fat, 0 g trans fat); 29 g carbohydrates; 8 g fibre; 107.5 mg sodium For a less sweet version of the Baked Pumpkin Custard, omit the brown sugar. source: " Thanksgiving Dinner Made Easy ", alive #324, October 2009

Chicken with Mango and Apricots

Chicken with Mango and Apricots

If the thought of cooking the big bird makes you want to head for the hills, why not try the smaller cousin of the poultry family? Good old reliable chicken—make it organic and free-range, the lifestyle makes the chicken taste much better. If you can’t find a great looking fresh mango, try frozen. You’ll need about 1 1/2 cups (375 mL) frozen mango thawed to replace the large ripe fresh mango. 14 oz (400 g) boneless, skinless free-range chicken breasts cut into 4 equal pieces Sauce 1 - 14 fl oz (398 mL) can apricots 3 Tbsp (45 mL) frozen orange juice concentrate 1/3 cup (75 mL) mango chutney 1 Tbsp (15 mL) low sodium soy sauce 1 large really ripe mango Preheat oven to 425 F (220 C). Line 8-inch square (2 L) metal baking pan with wet parchment paper* or spray with oil. Lay the chicken on top. Drain the apricots, making sure to reserve 1/3 cup (75 mL) of the liquid. Set the apricots aside. Mix the reserved liquid together with orange juice concentrate, mango chutney, and soy sauce. Pour over the chicken. Bake in oven for 20 to 25 minutes or until chicken is done. While chicken cooks; cut and peel mango. Cut into 1 in (2 cm) slices. Set aside, along with apricots. When chicken is cooked (an internal temperature 165 F [74 C] is reached), drain liquid into medium frying pan. Leave chicken in pan and cover. Turn heat to medium-high and add apricots and mango to liquid. Bring to boil and leave to reduce for about 5 minutes or until slightly thickened, stir occasionally. Remove chicken from pan and divide evenly among 4 plates. Spoon fruit and sauce over chicken. Serve with brown rice and your favourite green vegetable. Makes 4 servings. *If you are using wet parchment paper, tear off a piece that is approximately 2 inches (5 cm) larger than the pan, run under cold water until really wet, wring out, and place in pan. Each serving contains: 300 calories; 30 g protein; 2 g total fat (0.5 sat. fat, 0 g trans fat); 38 g carbohydrates; 3 g fibre; 300 mg sodium source: " Thanksgiving Dinner Made Easy ", alive #324, October 2009

Autumn Salad

Autumn Salad

An upscale salad that is simple to make and always gets raves from company. The dressing alone is so wonderful you’ll want to double it and serve it over baby greens just for you. Buy pears that are unripe to ensure they arrive home without any bruises. An unripe pear can take anywhere from 3 to 7 days to ripen on the counter. To speed up the process, place pears in a paper bag along with an apple. Close tightly and check for ripeness in 1 to 3 days. Store ripened pears in the fridge. Dressing 3 Tbsp (45 mL) balsamic vinegar 1 Tbsp + 1 tsp (20 mL) extra-virgin olive oil 2 tsp (10 mL) Dijon mustard 2 tsp (10 mL) pure maple syrup Pinch of cracked pepper Salad 8 cups (2 L) organic baby greens 2 large ripe pears, cored and thinly sliced 2 oz (50 g) organic goat cheese, crumbled 1/4 cup (60 mL) unsalted organic raw pumpkin seeds 1/4 cup (60 mL) dried organic cranberries Whisk together vinegar, olive oil, Dijon, maple syrup, and cracked pepper. Dressing can be made up to one day in advance. Store covered in fridge. When serving: Equally distribute baby greens onto 4 large salad plates. I like to use large white diner plates for this salad. It adds some glamour. Evenly divide and arrange on top of greens the sliced pears, crumbled goat cheese, pumpkin seeds, and dried cranberries. Dress each salad with 1/4 of dressing. Serve. Makes 4 servings but can be doubled to serve 8 adults. Each serving contains: 254 calories; 8.4 g protein; 14 g total fat (4.8 g sat. fat, 0 g trans fat); 31 g carbohydrates; 4 g fibre; 108 mg sodium source: " Thanksgiving Dinner Made Easy ", alive #324, October 2009

Sesame Lime Soba Noodles with Shiitake Mushrooms and Snow Peas

Sesame Lime Soba Noodles with Shiitake Mushrooms and Snow Peas

Tender soba noodles combined with meaty shiitake mushrooms, crisp snow peas, and a vibrant sauce flavoured with lime, ginger, garlic, and toasted sesame oil. Zesty, fragrant, healthy, and entirely delicious! 1/2 lb (225 g) soba noodles 2 tsp (10 mL) olive oil 5 to 6 oz (140 to 170 g) shiitake mushrooms, stems removed, cut in halves or thirds 1/4 lb (125 g) snow peas, ends trimmed, sliced lengthwise in thirds 1 tsp (5 mL) tamari 1 cup (250 mL) green onions, chopped 2 Tbsp (30 mL) black sesame seeds, or toasted or raw sesame seeds 1/2 cup (125 mL) fresh cilantro, chopped (optional) Lime wedges and toasted sesame oil (for finishing) Sauce 1 Tbsp (15 mL) hoisin sauce 3 1/2 Tbsp (50 mL) tamari 1 1/2 Tbsp (20 mL) fresh ginger, chopped 2 cloves garlic 3 Tbsp (45 mL) freshly squeezed lime juice 2 Tbsp (30 mL) apple cider vinegar 2 1/2 Tbsp (35 mL) toasted sesame oil 3 Tbsp (45 mL) agave nectar In blender, purée sauce ingredients until smooth. Cook soba noodles according to package directions. Meanwhile, in deep frying pan or large pot, heat oil on high. Add mushrooms; saute for 1 to 2 minutes to lightly sear; add snow peas and tamari; cook for 2 to 3 minutes, tossing to lightly sear vegetables. Remove from heat and toss in green onions. Drain noodles (don’t rinse) and add to mushrooms and snow peas. Add sauce and toss to distribute through hot noodles. Add sesame seeds and cilantro; toss again and serve with lime wedge and drizzle of toasted sesame oil. Makes 3 to 4 servings. Source: " Mushroom Mania ", alive #323, September 2009

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