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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

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

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

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

This is a rich, hearty dinner salad. A mix of cremini, field, and shiitake mushrooms adds a buttery tasting depth of flavour that goes well with nutty farro. 1 1/2 cups (375 mL) pearled farro (or pearl barley if farro can’t be found) 1 1/2 lb (750 g) mixed mushrooms, sliced 1/4 cup (60 mL) extra-virgin olive oil 1 tsp (5 mL) sea salt 4 garlic cloves, minced 1/2 lb (225 g) fresh spinach, washed and chopped 4 fresh figs, quartered or 8 dried figs, cut into thirds 2 Tbsp (30 mL) balsamic vinegar Parmesan or fontina cheese Rinse farro well under cold water then boil until tender, about 20 minutes. Meanwhile, saute half the mushrooms in 1 Tbsp (15 mL) olive oil and sprinkle with half the salt. Place in large serving bowl. Saute remaining mushrooms in 1 Tbsp (15 mL) olive oil and remaining salt. When done, add garlic and spinach. Pan will be full. Stir often, until spinach wilts, 3 to 4 minutes, and then turn into serving bowl. Drain farro well; add to mushroom mixture. Stir in figs, vinegar, and remaining 2 Tbsp (30 mL) olive oil. Top with shavings of Parmesan or fontina cheese. Serves 4. Each serving contains: 364 calories; 17 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 66 g carbohydrates; 7 g fibre; 649 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

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

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

Steaming fish in parchment paper packages keeps it juicy and moist. While the fish cooks, prepare the coleslaw. 6 wild salmon or halibut fillets 2 Tbsp (30 mL) soy sauce 2 Tbsp (30 mL) maple syrup 1 tsp (5 mL) dried ground ginger 1/2 tsp (2 mL) sesame oil 1/2 apple, unpeeled, cored 1/2 fennel bulb 4 cups (1 L) shredded purple cabbage Dill sprigs Place fish fillets on large piece of parchment paper. Stir soy with maple, ginger, and sesame oil. Spoon half over fish fillets. Bring ends of parchment together and fold over to tightly seal. Place on a baking sheet and bake in preheated 425 F (220 C) oven until cooked through, 15 to 18 minutes, depending on thickness of fish. Meanwhile, using a mandolin or sharp knife, shave apple into thin pieces, then julienne. Shave fennel into long thin strips. Place apple, fennel, and cabbage in bowl and drizzle with remaining soy mixture. Toss to mix and let stand while fish is baking. To serve, place fish on plates and top with slaw. Spoon juices from parchment paper over top. Garnish with dill sprigs. Tip: Insert spatula between fish and skin, lift fish and leave skin on paper. Serves 6. Each serving contains: 224 calories; 27 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 13 g carbohydrates; 2 g fibre; 258 mg sodium source: " Ready, Set...Cook Healthy! ", alive #324, October 2009

You won’t miss the pasta with this savoury spaghetti squash dish. 1 large spaghetti squash 2 Tbsp (30 mL) extra-virgin olive oil 1 medium yellow onion, chopped finely 1 cup (250 mL) mushrooms, sliced 1 green pepper, chopped finely 1 cup (250 mL) cherry tomatoes, whole or cut in half 1 28 oz (825 mL) can of stewed tomatoes 2 cloves garlic, minced 1 tsp (5 mL) dried basil or 1/4 cup (60 mL) fresh basil leaves 1 tsp (5 mL) rosemary 1 tsp (5 mL) thyme Salt and pepper to taste Freshly grated Parmesan cheese Squash Preheat oven to 350 F (180 C). Use fork to pierce rind in several places. Place squash on baking sheet; bake until tender (about 1 hour). Remove from oven; let stand until cool enough to hold. Cut in half lengthwise and remove seeds. Use fork to twist out long strands. Sauce Heat olive oil in medium saucepan over medium to high heat. Add onion, mushrooms, green pepper, and cherry tomatoes; cook uncovered until tomatoes start to soften. Stir in stewed tomatoes, garlic, basil, rosemary, and thyme. Add salt and pepper to taste. Let simmer for 15 to 20 minutes, stirring as needed. Pour sauce over squash and toss. Top with freshly grated Parmesan cheese. Serves 4. Each serving contains: 183 calories; 7.1 g protein; 11.1 g total fat (3.3 g sat fat, 0 g trans fat); 16.2 g carbohydrates; 2.4 g fibre; 356 mg sodium source: " Sensational Squash ", alive #324, October 2009

Roasted squash is a great alternative to potatoes. Eat it by itself, as a side, or add it to a salad or risotto. 2 medium butternut squash Extra-virgin olive oil 1 1/2 tsp (7 mL) nutmeg 1 Tbsp (15 mL) fresh sage, minced or 1 tsp dried sage Salt and pepper Preheat oven to 400 F (200 C). Peel squash, slice in half lengthwise, remove seeds, and cut into cubes. Place cubes in baking dish and drizzle generously with olive oil. Sprinkle with nutmeg and sage. Add salt and pepper to taste. Bake for 30 minutes or until tender inside and golden outside. Serves 4. Each serving contains: 72 calories; 0.9 g protein; 4.1 g total fat (1.0 g sat. fat, 0 g trans fat); 9.3 g carbohydrates; 2 g fibre; 27.4 mg sodium source: " Sensational Squash ", alive #324, October 2009

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

Adding pumpkin ups the nutrient ante of regular pancakes. 1 cup (250 mL) soy milk, unsweetened 1 egg 1 Tbsp (15 mL) cold pressed extra-virgin olive oil, plus more for frying pan 1/2 cup (125 mL) pure pumpkin purée unseasoned 3/4 cup (180 mL) whole grain pancake mix 2 Tbsp (30 mL) wheat germ 1 tsp (5 mL) cinnamon In medium bowl whisk together soy milk, egg, oil, and pumpkin. Add pancake mix, wheat germ, and cinnamon. Stir well. Preheat oven to 200 F (95 C). Heat a large frying pan over medium heat. Add a small amount of oil to lightly coat the pan. Pour 1/4 cup (60 mL) batter for each pancake and cook until dark golden brown. Flip and cook the other side until done. Keep warm in oven until all pancakes are cooked. Serve with maple syrup and saute apples and walnuts. Makes 8 small pancakes, enough to serve 4. Each pancake contains: 31 calories; 1.4 g protein; 1.4 g total fat (0 g sat. fat, 0 g trans fat); 3.2 g carbohydrates; 6 g fibre; 48 mg sodium source: " Perfectly Pumpkin ", alive #324, October 2009

The black beans marry well with the vegetables and spices in what can only be described as a chili that warms even if the weather outside is frightful. 2 tsp (10 mL) vegetable oil 1 small onion, finely diced 1 medium sweet potato, peeled and diced 1 small zucchini, diced 1 red bell pepper, diced 2 cloves garlic, minced 1 Tbsp (15 mL) chili powder 2 tsp (10 mL) ground cumin Pinch sea salt 1 1/2 cups (375 mL) water 1 - 14 oz (398 mL) can black beans, rinsed 1 cup (250 mL) canned diced tomatoes 2 tsp (10 mL) fresh lime juice 2 Tbsp (30 mL) fresh cilantro, chopped Heat oil in large saucepan over medium-high heat. Add onion, sweet potato, and zucchini; cook, stirring often, until onion is slightly softened, about 2 minutes. Add red pepper, garlic, chili powder, cumin, and salt; cook, stirring constantly, for 30 seconds. Add water, bring to a boil, reduce heat, and cover and simmer until sweet potato is tender, 10 to 12 minutes. Add beans, tomatoes, and lime juice; increase heat to high, and return to a strong simmer, stirring often. Reduce heat to maintain a slight boil and cook 5 additional minutes. Remove from heat and toss in cilantro. Serves 2 to 3. Each serving contains: 295 calories; 12 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 55 g carbohydrates; 15 g fibre; 350 g sodium Source: " Back in Black ", alive #324, October 2009

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

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

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

These mushrooms are juicy and succulent with a crispy light batter and a hint of lime in each irresistible bite. 3 1/2 lb (1.5 kg) portobello mushrooms, stems removed and gills scraped 2 Tbsp (30 mL) freshly squeezed lime juice 1 1/2 Tbsp (20 mL) vegan Worcestershire sauce 4 to 5 Tbsp (60 to 75 mL) potato starch (or arrowroot powder or cornstarch) 3 to 4 Tbsp (45 to 60 mL) extra-virgin olive oil Few pinches sea salt Few pinches freshly ground black pepper Sea salt (for finishing) Slice mushrooms into 1 to 1 1/2 in (2.5 to 4 cm) thick strips. In large shallow dish, combine lime juice and Worcestershire sauce. Add mushrooms and season with pepper; marinate for at least 20 minutes, flipping mushrooms halfway through. On large plate, combine potato starch and salt. In nonstick frying pan on high, heat 3 Tbsp (45 mL) oil. Coat marinated mushrooms in starch mixture, and lightly tap them to remove any clumps. Carefully add mushrooms to pan, searing one side for 4 to 5 minutes, until golden brown and crispy. Flip over and cook for another 3 to 4 minutes or until crispy, adding more oil if needed. If mushrooms stick together, separate with a heatproof spatula. Serve hot, sprinkled with additional salt if desired. If reheating is necessary, transfer to a lined baking pan and bake at 450 F (230 C) until hot. Serves 3 as side dish. Source: " Mushroom Mania ", alive #323, September 2009

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

Apples, cheese, and leafy greens are the mainstay here—but feel free to add olive oil croutons, pickled onions or beets, or slivers of cooked chicken or turkey. Use Pink Lady, Empire, or Gala apples for their fresh, explosive flavours. 3 Tbsp (45 mL) organic, raw, unfiltered apple cider vinegar 1 to 2 Tbsp (15 to 30 mL) honey 1/2 tsp (2 mL) Dijon mustard 1 garlic clove, minced 1/3 cup (80 mL) extra-virgin olive oil 1 head red leaf lettuce 1 apple, unpeeled and julienned 1/4 cup (60 mL) white cheddar cheese, grated 1/4 cup (60 mL) almonds or walnuts, toasted (optional) In small jar with tight-fitting lid, shake vinegar with 1 Tbsp (15 mL) honey, Dijon, and garlic. Add oil and shake to blend. Add more honey and pinches of salt and pepper to taste. Tear lettuce into small pieces and place in a salad bowl. Add apple, cheese, and almonds if desired. Drizzle with half the dressing and toss to mix. Add more dressing if needed. Serves 6. Each serving contains (nuts not included): 162 calories; 2 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 48 mg sodium source: " The Amazing Apple ", alive #323, September 2009

Slender apple wedges soak up the maple-ginger sauciness from the pork. Cooking apples such as Honeycrisp, Jonagold, or Golden Delicious work well here. 2 Tbsp (30 mL) maple syrup 1 Tbsp (15 mL) each soy sauce and canola oil 1 tsp (5 mL) dried ginger 8 oz (250 g) pork tenderloin, sliced into 1/2 in (1.25 cm) thick rounds 1 apple, unpeeled and cut into wedges 3/4 cup (180 mL) low-sodium chicken broth 1 small bunch kale, chopped In pie plate, stir maple syrup with soy, oil, and ginger. Add pork and turn to coat. Let stand 15 minutes, or cover and refrigerate up to 8 hours. Coat a nonstick frying pan with oil and heat over medium-high. Add pork. Sear 1 to 2 minutes per side. Remove to plate (reduce heat, if necessary, during cooking). Add apple wedges to pan and stir-fry 1 minute. Add broth and scrape in remaining marinade from pie plate. Simmer, stirring often, until apples start to soften, about 5 minutes. Return pork to pan and add kale. Simmer until pork is cooked through and kale is tender-crisp, 3 to 5 minutes. Serves 4. Each serving contains: 164 calories; 13 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 17 g carbohydrates; 2 g fibre; 342 mg sodium source: " The Amazing Apple ", alive #323, September 2009

This isn’t your usual applesauce. The mighty McIntosh is infused with pinches of heady saffron and perfumy star anise. The deep orange saffron threads give the sauce a light golden glow. 1/2 cup (125 mL) water or apple juice 1/4 tsp (1 mL) saffron threads 2 star anise 2 Tbsp (30 mL) butter 6 McIntosh apples, peeled, cored, and coarsely chopped 1 to 3 tsp (5 to 15 mL) honey In large saucepan, stir water or juice with saffron, star anise, and butter. Add coarsely chopped apples. Bring to a boil. Cover and reduce heat to medium-low. Simmer, stirring occasionally, just until apples are tender, about 20 minutes. Remove from heat and stir in 1 tsp (5 mL) honey. Mash to desired consistency. Taste and add more honey, if needed. Makes 3 cups (750 mL). Each 1/4 cup (60 mL) serving contains: 48 calories; 0 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 0 mg sodium source: " The Amazing Apple ", alive #323, September 2009

Smoked trout and mackerel are good stand-ins for salmon. Choose wild Pacific salmon rather than farmed. 6 sheets nori seaweed (preferably toasted) 4 1/2 cups (1.125 L) prepared sushi rice (see recipe here) 1 Tbsp (15 mL) wasabi paste (optional) About 2 cups (500 mL) baby spinach, chopped 6 ounces (170 g) smoked salmon, cut into thin strips 1/2 avocado, peeled and cut into thin strips 1/4 cup (60 mL) soy sauce Pickled ginger (optional) Place a nori sheet on a bamboo mat and add about 3/4 cup (180 mL) rice and flatten. If using wasabi, make a lengthwise depression in the rice in the middle and add a small amount of wasabi (add too much and you’ll want to call the fire department). Place 1/6 of the spinach, salmon, and avocado strips onto the wasabi and roll. Cut into 6 pieces and repeat with remaining nori sheets. Serve with soy sauce and ginger. Makes about 36 pieces. Each 6-piece serving contains: 264 calories; 10 g protein; 4 g fat (0 g sat. fat, 0 g trans fat); 44 g carbohydrates; 3 g fibre; 740 mg sodium. source: " Easy Make-at-Home Sushi ", alive #323, September 2009

A classic that’s equally delicious with tuna, shrimp, mackerel, mahi-mahi, sea bass, flounder, and sole. Wild Pacific salmon is a less contaminated, more eco-friendly choice than farmed salmon. 5 oz (142 g) sushi-grade salmon fillet 1 1/2 tsp (7 mL) wasabi paste 8 rounded Tbsp (120 mL) sushi rice, cooked (see recipe here) 1/8 cup (30 mL) soy sauce Pickled ginger (optional) Cut salmon across the grain at a slight angle into 8 thin, equally sized pieces (about 1 x 2 in/3 x 5 cm). Spread a bit of wasabi down the centre of each piece of salmon. Moisten your hands with a water-vinegar mixture and squeeze small balls of rice into 8 rectangular shapes. Place a salmon slice in the palm of one hand, wasabi side up. Place a rice block on top of salmon. Use thumb and index finger of your opposite hand to gently press in the sides and use the other thumb to lightly press it down. Flip salmon block into other palm and repeat. Serve with soy sauce and ginger. Makes about 8 pieces. Each 4-piece serving contains: 194 calories; 20 g protein; 3.5 g fat (1 g sat. fat, 0 g trans fat); 19 g carbohydrates; 1 g fibre; 700 mg sodium source: " Easy Make-at-Home Sushi ", alive #323, September 2009

A foolproof way to make crowd-pleasing rice. 1 1/2 cups (350 mL) short-grain sushi rice 3 Tbsp (45 mL) rice vinegar 1 Tbsp (15 mL) sugar 1 1/2 tsp (7 mL) kosher salt Gently rinse rice well with cold water and let rest in the strainer for about 20 minutes. Heat vinegar, sugar, and salt in pan over medium heat, stirring until sugar and salt are dissolved. Set aside. Place rice and 1 1/2 cups (350 mL) of water in saucepan. Bring to a boil, reduce heat to low, cover, and simmer until rice is tender and water is gone, about 20 minutes. Remove rice from heat and let rest, covered, for 20 minutes. Transfer rice to a bowl, and toss gently with vinegar mixture. Makes 3 cups. Each one cup (250 mL) serving contains: 376 calories; 6 g protein; 0 g fat; 83 g carbohydrates; 3 g fibre; 676 mg sodium Anti-stick tip: Before handling cooked rice, dampen your hands with a water-vinegar mixture to keep rice from sticking to you source: " Easy Make-at-Home Sushi ", alive #323, September 2009