Food

There’s been a real trend in newfangled hummuses with hip chefs puréeing every bean known to man. But hummus purists know that only a chickpea ends up as hummus—everything else is just a bean dip. 1 - 19 oz (540 ml) can organic chickpeas, drained and rinsed 2 tbsp (30 ml) organic tahini 2 tbsp (30 ml) fresh lemon juice 2 cloves garlic, or more if you like 3 tbsp (45 ml) water Pinch of cayenne, or more if you like 2 whole roasted red peppers* 1 tbsp (15 ml) wasabi paste (optional) In a food processor or blender, pulse together chickpeas, tahini, lemon juice, garlic, water, and pinch of cayenne until coarse looking. Add roasted red peppers and pulse until well combined and smooth. If not smooth enough, add small amounts of water until you reach the desired consistency. Add wasabi, if using. Store covered in fridge for up to 1 week. *Either buy bottled or roast your own peppers on a baking sheet in a 400 f (200 C) oven until blackened. Peel off blackened skin, core, chop, and use. Makes 2 cups (500 mL) or 8 - 1/4 cup (60 mL) servings. Each 1/4 cup (60 mL) serving contains: 120 calories; 5 g protein; 3 g total fat (0 g trans fat); 20 g carbohydrates; 4 g fibre; 180 mg sodium source: " What happened to lunch? ", from alive #317, March 2009

This is a quick and easy all-in-one meal soup. It’s packed with outstanding veggies such as tomatoes, carrots, onions, and kale, plus whole grain pasta, extra-virgin olive oil, and cholesterol-lowering beans. I made this on TV one morning and the crew gobbled it up. A true testimonial to eating beans at 8 am, it was either delicious or the crew members were out of their minds. I’m going with delicious. Serve with whole grain bread, if desired. 1 Tbsp + 1 tsp (20 mL) cold-pressed extra-virgin olive oil 1 large onion, diced 2 large carrots, chopped 4 cloves garlic, minced 1 - 28 oz (796 mL) can diced tomatoes 1 - 19 oz (540 mL) can kidney beans, drained and rinsed 2 cups (500 mL) low-sodium chicken or vegetable stock 1 1/2 (375 mL) cups water 4 cups (1 L) kale or spinach, chopped 1/4 cup (60 mL) whole grain rotini 1/2 tsp (2 mL) red pepper flakes 1/4 tsp (1 mL) pepper 2 Tbsp (30 mL) fresh basil, chopped 2 Tbsp (30 mL) balsamic vinegar (optional) 1/4 cup (60 mL) Parmesan cheese (optional) Heat a large pot over medium heat; add oil and onion, and sauté until almost cooked, approximately 5 minutes, stirring often. Add carrots and garlic; sauté for 3 minutes, stirring often. Add tomatoes, beans, chicken stock, and water. Bring to boil. Add kale, whole grain rotini, red pepper flakes, and pepper. Bring back to boil, cover, reduce heat to simmer, and cook for 10 to 12 minutes or until pasta is cooked. Add basil and balsamic vinegar, if using, stir, and serve. If desired, sprinkle with Parmesan cheese. Makes 10 cups (2.5 L) or 6 - 1 1/2 cup (375 mL) servings. Each 1 1/2 cup (375 mL) serving contains: 210 calories; 10 g protein; 4 g total fat (0.5 g sat fat, 0 g trans fat); 33 g carbohydrates; 10 g fibre; 490 mg sodium Cooking tip Adding the balsamic vinegar really gives the soup a great zip. Kid-friendly tip Skip the pepper and the red pepper flakes. Add them to your portion when serving. Sprinkle theirs with a bit more cheese. source: " What happened to lunch? ", from alive #317, March 2009

Roasted Pears 4 pears 3/4 cup (180 mL) brown sugar 1 vanilla bean Pinch salt Pinch cinnamon 1 3/4 Tbsp (25 mL) Pernod, or 1/4 tsp (1 mL) ground anise Preheat oven to 425 F (220 C). Peel, core, and cut each pear into 6 wedges. Mix pear wedges with all remaining ingredients and spread on baking sheet. Place in oven for approximately 6 to 7 minutes. Flip pears and bake for another 6 minutes or until browned. Do not overcook pears. Cool at room temperature. Chocolate Chantilly Cream 2 cups (500 mL) whipping cream (35 percent) 4 oz (113 g) bittersweet chocolate, chopped 4 oz (113 g) milk chocolate, chopped Bring cream to a boil and then pour slowly over the chopped chocolate in a bowl while mixing to create a smooth texture. Place the mixture in the fridge for 12 hours. Maple Streusel Crumble 1/4 lb (125 g) salted butter 1/2 cup (125 mL) maple sugar (or brown) 1/3 cup (30 mL) ground walnuts 1 cup (250 mL) flour Preheat oven to 310 F (155 C). Rub all ingredients together until crumbly. Spread on greased baking tray and bake in oven for 12 minutes or until cooked. Be sure to mix several times during baking to ensure even baking. Let cool at room temperature and store in sealed container to keep the crunchiness. To serve: Whip the cold chocolate cream until soft peaks form. Spoon or pipe chocolate cream into martini glasses. Place warmed pear wedges on top of chocolate cream. Sprinkle with maple streusel crumble. Serves 6. source: " A taste of Eden ", from alive #317, March 2009

Game meats such as elk and bison are becoming more widely available and provide a flavourful and healthy alternative to traditional red meat proteins. With this leaner meat, it is best to avoid overcooking, which leads to toughening. The sour cherries and wild mushrooms make for an ideal pairing atop the game. Elk Rib-Eye 6 - 5 to 6 oz (140 to 170 g) elk rib-eye steaks 6 slices smoked bacon Sea salt and fresh pepper Preheat grill to medium-high. Season and wrap elk rib-eyes with bacon, holding in place with toothpicks. Cook on grill for 3 to 4 minutes per side. Grill until desired doneness and hold aside until ready to serve. Sour Cherry Wild Mushroom Sauce 1/4 cup (60 mL) sweet onion, sliced 1 Tbsp (15 mL) unsalted butter 1 1/2 cups (350 mL) wild mushrooms 1 Tbsp (15 mL) garlic, minced 3 Tbsp (45 mL) sour cherries Sea salt and fresh pepper Sweat onions with butter in a pan over medium heat until translucent (about 5 minutes). Add mushrooms and garlic; toss and cook for another 3 minutes before adding cherries and seasoning to taste. Mix gently to heat through. Truffle Potato Pave Chef’s tip: When all potatoes are layered, use a similar-sized baking dish to press down on potatoes to compress and even out the potato and cheese layers. 1 tsp (5 mL) butter 1/2 cup (125 mL) cream 1 egg yolk 1/2 cup (125 mL) fresh parsley, chopped Sea salt and fresh pepper, to taste Nutmeg, to taste 3 large potatoes, thinly sliced 1 oz (28 g) black truffles, very thinly sliced 2 cups (500 mL) Grana Padano cheese, grated Preheat oven to 350 F (180 C). Butter 9 x 13 in (23 x 33 cm) baking dish. Mix together cream, egg yolk, parsley, salt, pepper, and nutmeg. Blend together with sliced potatoes. Arrange a layer of slightly overlapping potato slices in the bottom of the buttered baking dish. Dot with 1/3 of the thinly sliced truffles. Sprinkle with 1/3 of the grated cheese. Repeat layers two more times, ending with a layer of cheese. Bake for 35 to 40 minutes in preheated oven until potatoes are tender and cheese is browned and bubbly. Let rest for 10 minutes before serving to allow sauce to thicken. Roasted Beets 6 red beets 2 Tbsp (30 mL) maple syrup Preheat oven to 375 F (190 C). Scrub beets to remove any dirt. Rub with maple syrup and roast on a baking sheet until tender (35 to 60 minutes or longer, depending upon size). Cool, then top and tail beets. Use a potato cutter to make cylinders, and reserve to serve alongside rib-eye. Savoy Cabbage 1 cup (250 mL) Savoy cabbage, washed, thinly sliced 1/2 cup (125 mL) whipping cream (35 percent) Tapioca starch, as needed Sea salt Blanch cabbage and cool in an ice bath. Bring cream to simmer and whisk in tapioca starch until cream becomes thick. Season with salt, cool, and reserve to serve alongside rib-eye. Alternately, serve rib-eye with colourful, seasonal vegetables and roasted potatoes. Serves 6. source: " A taste of Eden ", from alive #317, March 2009

Nothing rejuvenates the senses like a serving of citrus redolent with the colours and scents of summer. Layered with the flavours of lemon grass and coconut and the soft textures of lobster and avocado, this starter, though cold, will banish the chill. Lobster and Avocado Salad 12 oz (340 g) white onion, thinly sliced 12 oz (340 g) button mushrooms, sliced 2 Tbsp (30 mL) butter 6 oz (170 g) poached lobster, diced medium 3 avocados, diced small 6 Tbsp (90 mL) mayonnaise Lime juice, to taste Sea salt and fresh pepper Over medium heat, braise onions and mushrooms in butter until soft but without colouring; drain and reserve. Place diced lobster and avocado in bowl and mix lightly with mayonnaise, lime juice, and braised onions and mushrooms. Add salt and pepper to taste. Citrus Salsa 6 Tbsp (90 mL) orange and grapefruit segments 2 Tbsp (30 mL) pineapple, diced 2 Tbsp (30 mL) red bell pepper, finely diced 2 Tbsp (30 mL) red onion, diced 1 Tbsp (15 mL) honey Pinch cilantro, finely chopped, to taste Chili flakes, to taste Sea salt and fresh pepper, to taste Mix all ingredients together and reserve. Coconut and Lemongrass Reduction 1 Tbsp (15 mL) garlic, chopped 1 Tbsp (15 mL) shallots, chopped 4 lemon grass sticks, whites only, finely chopped 1 cup (250 mL) whipping cream (35 percent) 1 Tbsp (15 mL) lemon zest 1/2 cup (125 mL) coconut milk Sea salt and fresh pepper, to taste Sweat garlic and shallots over medium-high heat for 4 minutes. Add lemon grass to release oils, and stir for 1 minute before adding cream and lemon zest. Bring to boil and reduce mixture by half before adding coconut milk and seasoning. Grilled Croutons 1/2 French baguette, cut into strips 1/2 x 4 in (1 x 10 cm) long Olive oil Sea salt and fresh pepper Drizzle baguette strips with olive oil and season to taste before either grilling or baking to desired doneness. To serve: Spoon a serving of the lobster and avocado salad onto each plate, topping with citrus salsa, and drizzling with coconut and lemon grass reduction. Arrange croutons in strips alongside. Serves 6. source: " A taste of Eden ", from alive #317, March 2009

This is a great snack for after school or work; it’s low in calories, high in flavour, plus it’s a wonderful way to eat broccoli and its cruciferous buddy Brussels sprouts more often. 1 medium bunch organic broccoli 1 cup (250 mL) Brussels sprouts 1/2 medium organic red onion 1 organic red pepper 1 organic orange pepper 2 medium organic carrots 1/2 cup (125 mL) apple cider vinegar 2 Tbsp (30 mL) cold pressed extra- virgin olive oil 1 tsp (5 mL) grainy Dijon mustard 1 tsp (5 mL) honey 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, ask for a food processor as a gift, or run out and buy one today. It’s one of my favourite toys in the kitchen. Let’s assume you own a food processor: using the thinnest slicing attachment, slice broccoli, Brussels sprouts, red onion, and peppers. Place sliced veggies into large bowl. Change to the grater attachment and grate carrots. Add to the other veggies. Whisk together apple cider vinegar, oil, Dijon, and honey. Pour over veggies and toss well. Store covered in fridge for up to 4 days. Makes 8 - 1 cup (250 mL) servings. Nutrition information: Each 1 cup (250 mL) serving contains: 71 calories; 2 g protein; 3.6 g total fat (0.5 g sat fat, 0 g trans fat); 9 g carbohydrates; 2.8 g fibre; 33 mg sodium source: " Little Green Giant ", from alive #306, April 2008

The heat comes from a combination of curry powder, cracked black pepper, and cayenne. 2 Tbsp (30 mL) cold-pressed extra-virgin olive oil 2 organic onions, diced 1 Tbsp (15 mL) curry powder 3 cups (750 mL) low-sodium organic vegetable broth 4 cloves organic garlic 6 cups (1.5 L) chopped organic broccoli 3/4 cup (180 mL) fat-free evaporated milk 1/4 tsp (1 mL) cracked black pepper, not ground Pinch of cayenne pepper, or to taste In medium-sized pot over medium heat add oil and onion. Sauté until golden brown, approximately 4 to 5 minutes. Add curry powder and sauté for 30 seconds. Add vegetable broth and stir well.Add garlic and broccoli. Bring to a gentle boil. Reduce to simmer, cover, and continue simmering until vegetables are soft, about 15 to 20 minutes. Puree soup until smooth, using a handheld immersion blender, free-standing blender, or a food processor. Reheat, if necessary, and add milk. Season with both peppers. Serve immediately. Makes 6 - 1 cup (250 mL) servings. Nutrition information: Each 1 cup(250 mL) serving contains:114 calories; 5 g protein; 5.2 g total fat (0.8 g sat fat, 0 g trans fat);14 g carbohydrates; 3.4 g fibre;125 mg sodium source: " Little Green Giant ", from alive #306, April 2008

And now for a scrumptious finale. Go ahead and live a little! 2 tangelo oranges 1 lime 1 grapefruit 5 Tbsp (75 mL) brown sugar 2 Tbsp (30 mL) butter, grated 1/4 tsp (1 mL) vanilla 1 cup (250 mL) oatmeal Double cream, to serve Preheat oven to 425 F (220 C). Peel and slice oranges, lime, and grapefruit. Place slices in glass dish and sprinkle 2 Tbsp (30 mL) of brown sugar over top. For crumble topping, mix remaining brown sugar in bowl with grated butter, vanilla, and oatmeal. Spread mixture evenly over fruit. Bake 10 to 12 minutes, until golden. Serve with double cream, if you dare! Serves 4. Source: " Squeeze some sunshine " from alive #316, February 2009

This drink is perfect for thirsty health fanatics (it has liver-cleansing action). 4 cups (1 L) apple cider 1 tsp (5 mL) cloves Juice of 1 lemon Juice of 1 lime Pinch cayenne pepper Agave nectar, to taste Bring apple cider and cloves to simmer in a medium saucepan. Turn off heat and add lemon and lime juices. Cover and let sit 5 minutes. Add cayenne pepper, cover, and let sit another 5 minutes. Sweeten with agave nectar to taste. Serve warm, mixing well before each serving to evenly distribute cayenne pepper. Serves 4. Source: " Squeeze Some Sunshine," from alive #316, February 2009

Just like a good sorbet, this salad prepares the palate for nearly any entrée to follow. Salad 1 orange 1 grapefruit 6 cups (1.5 L) mixed greens 10 thin slices Parmesan cheese 1/4 cup (60 mL) crushed walnuts Salt and freshly ground pepper 2 Tbsp (30 mL) chopped chives Dressing Juice of 1 lemon Juice of 1 lime 1 Tbsp (15 mL) extra-virgin olive oil 1 clove garlic, minced 1/4 tsp (1 mL) salt 1 Tbsp (15 mL) marmalade To prepare salad, cut ends off orange and grapefruit and then remove skin in strips, working all the way around fruit from top to bottom. Cut along side of membrane to remove sections of citrus fruit. Arrange mixed greens on plate and top with grapefruit and orange sections and Parmesan cheese. Sprinkle with crushed walnuts. To prepare dressing, combine lemon and lime juices with olive oil in small jar. Add garlic, salt, and marmalade and cover with lid. Shake vigorously to combine. Pour dressing over salad and season to taste. Garnish with chives. Serves 4. Broiled Citrus Salmon Fish and citrus go hand in hand. Rather than squeezing lemon onto your salmon at the table, try this fresh new way of incorporating citrus zest. 1 /3 cup (80 mL) honey 1/3 cup (80 mL) orange juice 1/4 cup (60 mL) lemon juice 1/2 tsp (2 mL) salt Pinch freshly ground pepper 3 cloves garlic, minced 3 Tbsp (45 mL) extra-virgin olive oil 4 - 4 oz (120 g) salmon steaks Preheat oven to 375 F (190 C). Combine honey, orange and lemon juices, salt, pepper, garlic, and oil in resealable plastic bag. Add salmon, seal bag, and let marinate in refrigerator for 2 to 3 hours. Remove salmon from marinade, reserving marinade. Place salmon on ungreased foil-lined pan (salmon skin will stick to pan, easing separation once cooked). Cover salmon tightly with another sheet of foil. Bake 20 minutes or until thoroughly cooked. Bring reserved marinade to boil in small saucepan for 3 or 4 minutes until reduced. Drizzle sauce over salmon and serve. Serves 4. Source: " Squeeze some sunshine," from alive #316, February 2009

This savoury citrus soup is a delightful beginning to any meal. 2 Tbsp (30 mL) butter 1 1/2 lbs (750 g) carrots, peeled and sliced 2 medium onions, sliced 2 cubes of MSG-free chicken stock dissolved in 4 cups (1 L) hot water Freshly ground pepper 1 medium orange 1/4 cup (60 mL) organic cream (10 percent) Pinch nutmeg Melt butter in large saucepan. Add carrots and onions, and cook gently until vegetables begin to soften. Add chicken stock, season with pepper, and bring to boil. Reduce heat, cover, and simmer about 40 minutes, until vegetables are tender. Allow soup to cool slightly, then pur?in blender or food processor. Use potato peeler to thinly pare orange rind into fine shreds. Cook shreds in separate saucepan in small amount of simmering water for 2 to 3 minutes until tender, then drain and add to soup. Squeeze juice from orange and add to soup. Reheat gently and adjust seasoning, if necessary. Before serving, swirl 1 Tbsp (15 mL) cream into middle of each bowl and garnish with shreds of orange rind and gently dust nutmeg over swirl of cream. Serves 4. Source: " Squeeze some sunshine," from alive #316, February 2009

Use dark chocolate that has been processed correctly for the best flavanol hit. 1/4 cup (60 mL) 10 percent cream 6 oz (175 g) dark chocolate, broken into pieces 1/2 cup (125 mL) unsalted butter 3 large eggs 1/2 cup (125 mL) granulated sugar 1/2 tsp (2 mL) pure vanilla extract 1/4 cup (60 mL) cake and pastry flour Pour cream into small saucepan. Add 2 oz (50 g) chocolate. Heat on low; slowly melt chocolate, stirring occasionally. When chocolate is almost melted, remove from heat and stir till melted. Pour into glass measuring cup and place in fridge. Place 4 oz (125 g) chocolate in clean, small saucepan. Add butter; heat on low. Melt slowly, stirring occasionally. When chocolate is almost melted, remove from heat, and stir till melted. Set aside. In medium bowl beat eggs with sugar for 5 minutes or until the mixture is very thick. Beat in vanilla. Fold in melted chocolate. Sift flour over the batter and fold in till well incorporated. Grease 6 - 4 oz (125 g) ramekins with unsalted butter. Scoop chocolate batter into ramekins till half full. Drop in 1 heaping teaspoon of the cooled chocolate mixture. Scoop remaining chocolate batter into ramekins. Store in fridge for 2 hours or up to 1 day. To serve, preheat oven to 400 F (200 C). Remove ramekins from fridge. Bake for 15 minutes. Remove from oven and let cool for 5 minutes. Run knife around edges and flip onto plate. Serve with berries. Serves 6. Each cake contains: 405 calories; 4 g protein; 22.5 g total fat (13.7 g sat. fat, 0 g trans fat); 43.5 g carbohydrate; 1 g fibre; 38 mg sodium source: " Chocolate chocolate everywhere ", from alive #316, February 2009

1/4 cup (60 mL) natural cocoa powder 2 Tbsp (30 mL) granulated sugar 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1 mL) red pepper flakes Pinch of cloves and cayenne 2 1/4 cups (560 mL) skim milk In a glass measuring cup whisk together cocoa, sugar, cinamon, red pepper flakes, and cloves and cayenne. Add 1/4 cup (60 mL) milk; whisk together till it forms a paste. Heat remaining milk in small saucepan. Whisk in cocoa paste till dissolved. Cover, gently simmer for 1 minute. Serves 2. Each serving contains: 186 calories; 12 g protein; 1 g total fat (0.6 g sat. fat, 0 g trans fat); 32 g carbohydrate; 2 g fibre; 146 mg sodium source: " Chocolate chocolate everywhere ", from alive #316, February 2009

Balsamic Vinaigrette 2 Tbsp (30 mL) balsamic vinegar or wine vinegar 2 Tbsp (30 mL) water 1 Tbsp (15 mL) olive oil 1 tsp (5 mL) Dijon mustard 1 tsp (5 mL) granulated sugar 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) pepper 2 cups (500 mL) carrot, coarsely grated 1 cup (250 mL) radicchio or red cabbage, thinly sliced 1/4 cup (60 mL) green onions, chopped 2 Tbsp (30 mL) sunflower seeds Whisk together vinegar, water, oil, mustard, sugar, salt, and pepper. Add carrots, radicchio, and onions; toss to coat. Sprinkle sunflower seeds over top. Makes 4 servings. Each serving contains: 97 calories; 2 g protein; 6 g total fat (1 g saturated fat, 0 g trans fat); 10 mg carbohydrates; 2 g fibre; 182 mg sodium Reprinted from Anne Lindsay’s New Light Cooking with permission of Random House Canada. source: " Nutritious crispy chicken meals ", from alive #320, June 2009

2 heads roasted garlic Olive oil for drizzling over garlic 3 Tbsp (45 mL) sherry or red wine vinegar 1 shallot, finely chopped, soaked in ice water for 30 minutes and drained 2 tsp (10 mL) Dijon mustard 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) pepper 3 Tbsp (45 mL) olive oil 2 lb (1 kg) small potatoes 1/2 cup (125 mL) red wine vinegar 1/2 tsp (2 mL) salt 1 bunch arugula, trimmed Roast garlic: preheat oven to 350 F (180 C); slice pointed tops off two heads of garlic to expose cloves inside; place heads on tinfoil and drizzle oil over top; wrap heads tightly in foil; bake for 40 minutes or until garlic is soft; remove from oven, unwrap, and allow to cool. Make dressing: squeeze garlic out of cloves into food processor. Add vinegar, shallot, mustard, salt, pepper, and olive oil and blend together. Taste and adjust seasonings if necessary. Scrub potatoes well. Cut in half, if necessary, so they’re about 1.5 in (4 cm) in diameter. Place in large pot of water with vinegar and salt. Bring to boil and cook for 20 minutes or until tender. Drain. Combine dressing with hot potatoes. Cool for five minutes. Arrange arugula in shallow bowl and spoon potatoes and dressing on top. Toss lightly. Serve warm or at room temperature. Makes 6 to 8 servings. Each serving contains: 198 calories; 4 g protein; 7.2 g fat (1 g sat. fat, 0 g trans fat); 31.8 g carbohydrates; 2.7 g fibre; 420 mg sodium Reprinted from HeartSmart Cooking for Family and Friends by Bonnie Stern with permission of Random House Canada. Bonnie Stern’s latest book is Friday Night Dinners (Random House, 2008). source: " Nutritious crispy chicken meals ", from alive #320, June 2009

Basic Hot Chocolate for One Rich and creamy, this hot chocolate is a mini meal. 1 cup (250 mL) milk 2 oz (50 g) of a 70% cocoa chocolate bar, broken into pieces Pour milk into small saucepan. Heat over medium heat until milk is steamy. Reduce heat to low. Add broken pieces of chocolate and whisk until chocolate is melted. Pour into a mug and serve. Each serving made with skim milk contains: 416 calories; 13 g protein; 24 g total fat (14 g sat fat, 0 g trans fat); 38 g carbohydrates; 6 g fibre; 127 mg sodium Basic Cocoa for One This is an adult version that’s not too sweet. Buy a mini whisk, sometimes called a cocoa whisk, to make sure your cocoa is lump free. 1 cup (250 mL) milk 2 Tbsp (30 mL) natural cocoa powder 1 Tbsp (15 mL) cane sugar or sweetener of choice to taste Pour 3/4 cup (180 mL) milk into small saucepan. Heat over medium heat until steamy. Add cocoa powder and sugar to the remaining 1/4 cup (60 mL) of milk and whisk until blended. Whisk cocoa paste into steamy milk. Stir until frothy. Pour into a mug and serve. Each serving made with skim milk contains: 180 calories; 11 g protein; 2 g total fat (0 g sat fat, 0 g trans fat); 31 g carbohydrates; 2 g fibre; 120 mg sodium Adapted from Ultimate Foods for Ultimate Health: And don’t forget the chocolate! by Mairlyn Smith and Liz Pearson (Whitecap Books, 2007). Tip: Not sweet enough? Add extra cane sugar or your favourite natural sweetener such as honey. Chai-Infused Cocoa This chai-inspired hot cocoa has the antioxidant powers of cocoa, cinnamon, cloves, allspice, and cardamom to help ward off a cold and warm your soul. 2 cups (500 mL) milk 6 whole green cardamom seeds 4 whole black cardamom seeds 1/2 tsp (2 mL) each of whole black pepper corns, whole allspice, and whole cloves 1/4 cup (60 mL) natural cocoa powder 2 Tbsp (30 mL) cane sugar or sweetener of choice to taste 1 tsp (5 ml) ground cinnamon Pour 1 2/3 cup (400 mL) of milk into small saucepan. Add green and black cardamom seeds, black peppercorns, allspice, and cloves to pot. Heat over medium heat until milk starts to steam. Cover, reduce heat to low, and steep spices and milk together for 10 minutes. Make a paste with the cocoa powder, sugar, cinnamon, and remaining 1/3 cup (80 mL) of milk. Whisk into steamy milk. Stir until frothy. Strain into two mugs. Serves 2. Each serving made with skim milk contains: 180 calories; 11 g protein; 1 g total fat (0.6 g sat fat, 0 trans fat); 31 g carbohydrates; 2.6 g fibre; 121 mg sodium source: " Hot Chocolate & Cocoa ", from alive #326, December 2009

This wholesome dessert is very simple to prepare and even easier to eat. Plain granola and pecans add crunch, and bananas and almond butter add flavour. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) cinnamon 1/3 cup (80 mL) plain granola 2 Tbsp (30 mL) chopped pecans 3/4 cup (180 mL) apricot purée 1/4 cup (60 mL) almond butter 1 banana, peeled and mashed Preheat oven to 375 F (190 C). Mix flour, salt, baking soda, cinnamon, and granola in large bowl. Mix in pecans, purée, almond butter, and banana. Press into oiled 8 x 8 x 2 in (2 L) pan and bake for 15 minutes or until golden brown. Let cool, cut into squares, and serve. Serves 16. Each portion contains: 66 calories; 2 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 113 mg sodium; 4 g sugars TIP: To make about 1 cup of apricot purée, simply place 1 cup of dried apricots in a small pot and cover with water. Let pot boil over high heat, then simmer until fruit is tender and most water has been absorbed. Purée until smooth using a handheld blender. Source: " Diabetes-Friendly Desserts ", alive #337, November 2010

This is a great vegetarian dish, or it can be paired with meats such as lamb, rabbit, or poultry. Israeli couscous is a small, round, toasted semolina pasta that should not be confused with the tiny yellow North African couscous. Sauces stick to it perfectly! 1 cup (250 mL) Israeli couscous 2 cups (500 mL) vegetable stock 2 large organic carrots, peeled and finely chopped 1 tsp (10 mL) unsalted butter 1 cup (250 mL) prunes 1 tsp (2 mL) honey 1 cardamom pod 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, finely chopped 4 cloves garlic, peeled and sliced 1 tsp (5 mL) ginger, finely chopped 1/2 tsp (2 mL) cumin seeds 1 pinch dried chilies Salt and pepper Cilantro to garnish Toast couscous in a 325 F (160 C) oven until lightly browned. Heat vegetable stock to a simmer. In small saucepan add carrots, butter, pinch of salt, and just enough water to cover carrots. Cook at high heat until carrots are soft enough to break easily with the back of a spoon, then purée and reserve. Poach prunes in 2 cups (500 mL) water with honey and cardamom until soft. In medium saucepan sweat onion, garlic, and ginger in olive oil (over low heat and covered with a tight-fitting lid). Add cumin seeds, chilies, and couscous. Add enough simmering stock to cover the couscous and gently simmer, stirring occasionally. As the liquid reduces, keep adding enough to cover and cook until just tender. Season to taste. To serve, combine couscous and carrot purée. Top with poached prunes and cilantro. source: " Prunes ", from alive #342, April 2011

1/2 cup (125 mL) raw, unsalted cashews 2 cups (500 mL) cooked wild rice, cooled 4 cups (1 L) assorted mushrooms (shiitake, cremini, oyster), sliced 1 shallot, diced 1/2 cup (125 mL) dry white wine Salt and pepper, to taste 1/4 cup (60 mL) fresh sage or tarragon Soak cashews in a bowl full of water for 2 or more hours. Preheat oven to 400 F (200 C). Divide rice among 4 pieces of parchment paper. Top with equal amounts of mushrooms, shallot, white wine, salt, and pepper. Drain cashews and add them to blender along with 3/4 cup (180 mL) water and sage or tarragon. Blend until smooth and pour over contents of packets. Shut packets and cook for 20 minutes. Let rest 5 minutes before opening. Serves 4. Each serving contains: 228 calories; 8 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 28 g carbohydrates; 2 g fibre; 12 mg sodium source: " Packet Up ", alive #342, April 2011

The flavours of the vegetables and fruit mingle to create a layer of loveliness. Catfish can be used instead of tilapia if desired. 1 fennel (anise) bulb, sliced thinly 1 1/2 lb (680 g) tilapia filets, cut into 4 equal portions 1/4 tsp (1 mL) cayenne pepper Salt and pepper, to taste 1 bunch asparagus, woody ends trimmed and sliced into 2 in (5 cm) pieces 2 oranges 2 Tbsp (30 mL) capers (optional) Preheat oven to 400 F (200 C). Set aside fennel fronds for garnish. Divide fennel among 4 pieces of parchment paper. Rinse tilapia; pat dry and season with cayenne, salt, and pepper. Place tilapia on top of fennel slices. Divide asparagus pieces among parchment packets. Peel 1 orange and place segments over fish and asparagus. Squeeze juice from the second orange over packet contents. Top with capers if using. Shut packets; cook for 20 minutes and let rest 5 minutes before slicing open. Garnish with fennel fronds. Serves 4. Each serving contains: 230 calories; 38 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 15 g carbohydrates; 5 g fibre; 247 mg sodium source: " Packet Up ", alive #342, April 2011

Infused with a rich Asian flavour, trout contains a boatload of heart-chummy omega-3 fats. Wild salmon or arctic char would also work well. Try serving with soba noodles. 4 rainbow or steelhead trout filets 2 Tbsp (30 mL) rice vinegar 2 Tbsp (30 mL) white miso 1 Tbsp (15 mL) reduced-sodium soy sauce 1 Tbsp (15 mL) ginger, grated 2 tsp (10 mL) sesame oil 1/2 tsp (2 mL) red chili flakes 2 sheets nori, sliced into 1/2 in (1.25 cm) strips Black sesame seeds (optional) Preheat oven to 400 F (200 C). Rinse trout filets and pat dry with paper towel. In bowl, whisk together rice vinegar, miso, soy sauce, ginger, sesame oil, and chili flakes. Place trout on 4 pieces of parchment paper; brush with miso mixture, and top each with an equal amount of nori slices. Place fish packets on baking sheet and cook for 20 minutes. Let rest 5 minutes before opening and garnish with sesame seeds if desired. Serves 4. Each serving contains: 269 calories; 37 g protein; 12 g total fat (3g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 350 mg sodium source: " Packet Up ", alive #342, April 2011

As the sultry summer progresses, try this low-calorie dessert with whatever fruit is in season, such as peaches, nectarines, strawberries, apricots, and cherries. 1 mango, sliced julienne style 2 cups (500 mL) blackberries 3 plums, sliced 1 Tbsp (15 mL) fresh ginger, minced 1 cup (250 mL) light coconut milk 1 Tbsp (15 mL) agave syrup or honey Juice from 1 lime Fresh mint Preheat oven to 400 F (200 C). In large bowl, combine mango, blackberries, plums, and ginger. In small bowl, whisk together coconut milk and sweetener. Toss fruit with coconut milk. Divide fruit mixture among 4 pieces of parchment paper; squeeze lime juice over top and fold. Cook for 15 minutes and let rest 5 minutes before opening. Garnish with fresh mint. Serves 4. Each serving contains: 132 calories; 2 g protein; 3 g total fat (2g sat. fat, 0 g trans fat); 28 g carbohydrates; 6 g fibre; 10 mg sodium source: " Packet Up ", alive #342, April 2011

A spring delicacy, the flavour of fiddleheads wanders somewhere between asparagus and broccoli. If you can't find fresh fiddleheads, try the frozen vegetable aisle or use asparagus instead. If possible, purchase free-range chicken breast from a small-scale local farmer who raises birds humanely. Don't forget the spoon to scoop up the delightful sauce. 4 boneless, skinless chicken breasts (1 1/2 lb/680 g) 1 Tbsp (15 mL) Dijon mustard 1 Tbsp (15 mL) extra-virgin olive oil 1 Tbsp (15 mL) red wine vinegar 3 cups (750 mL) fiddleheads 2 cups (500 mL) grape tomatoes, halved 3 sweet banana peppers, sliced thinly 2 tsp (10 mL) fresh thyme Salt and pepper, to taste Preheat oven to 400 F (200 C). Rinse chicken breasts; pat dry with paper towel and place on 4 pieces of parchment paper. In small bowl, whisk together mustard, olive oil, and red wine vinegar. Spread mustard mixture over turkey breasts. Toss fiddleheads, tomatoes, and banana peppers with thyme, salt, and pepper. Place vegetables on top of chicken breasts and fold paper. Cook on baking sheet for 25 minutes and let rest 5 minutes before opening. Serves 4. Each serving contains: 391 calories; 42 g protein; 20 g total fat (5 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 209 mg sodium source: " Packet Up ", alive #342, April 2011

4 cups (1 L) water 1 stalk of broccoli or cauliflower, cubed 1 green onion, finely sliced 3 fresh or rehydrated mushrooms (shiitake or oyster) 1 Tbsp (15 mL) dried seaweed (wakame or dulse), crumbled into tiny bits (they will expand) 1/4 cup (60 mL) miso paste (fermented barley, brown rice, or soybean) Parsley leaves Place broccoli or cauliflower, onion, mushrooms, and dried seaweed in water in medium saucepan. Bring to a boil over medium heat. Reduce heat, cover, and simmer for 5 to 10 minutes, until vegetables are tender. Remove just enough stock to mix with miso paste until it’s dissolved. Return to pot and simmer for another 2 to 5 minutes, allowing the flavours to meld. Garnish with parsley. Serves 4. Each serving contains: 36 calories; 3 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 6 g carbohydrates; 1 g fibre; 297 mg sodium source: " A Fighting Chance ", from alive #342, April 2011