Food

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

Use the best olive oil you can get your hands on for maximum flavour, says David Rocco. This whole grain salad works well warm or cold. For the spelt 3 Tbsp (45 mL) extra-virgin olive oil 2 cloves garlic, finely chopped 3/4 lb (375 g) spelt 6 cups (1.5 L) vegetable stock, plus extra for sautéing vegetables For the vegetables 3 Tbsp (45 mL) extra-virgin olive oil 1 red onion, roughly chopped 2 zucchini, sliced 1 sweet red pepper, chopped 1 eggplant, chopped 10 cherry tomatoes, halved Salt to taste Garnish 1 bunch flat-leaf parsley, finely chopped 1 small bunch mint leaves, chopped Finely chopped walnuts or pine nuts, toasted For the spelt, heat olive oil in pan over medium-high heat. Add garlic and let brown. Add spelt. Stir it around to toast a little and enhance its nutty flavour. Add half the vegetable stock and stir. Cook about 10 minutes and check back. (You want to cook spelt in stock, but you don’t want it to be soupy, so although I’ve suggested 6 cups (1.5 L), you might need less.) When first half of stock is absorbed, start adding a little more at a time, until spelt is moist and chewy. Don’t worry if there is still a bit of stock in the pot. For the vegetables, heat olive oil in frying pan. Add onion, zucchini, red pepper, eggplant, cherry tomatoes, and salt to taste. Sauté until vegetables are soft and caramelized. Turn down heat if they are cooking too fast. Resist temptation to add more oil to prevent vegetables from sticking. Instead, add a bit of stock or even a bit of water to help them cook. Add cooked vegetables to spelt and give it a really good mix. Remove from heat and toss in parsley and mint. Mix well so that herbs are dispersed throughout salad. Set aside and let cool. When ready to serve, top with some toasted walnuts or pine nuts. Add a drizzle of olive oil, if desired. Serves 4. Source: " Mama Was Right ", alive #323, September 2009

No time or energy to cook? This simple but flavourful dish is comfort food, Italian-style. 2 - 14 oz (398 mL) cans cannellini beans 1 stalk celery 1 - 6 oz (170 g) can tuna, packed in oil or water, drained Juice of half a lemon 1/2 cup (125 mL) extra-virgin olive oil Salt and freshly ground pepper Rinse beans under cold water and wash off all liquid. Drain well. Transfer to serving bowl. Chop celery and add to bowl along with tuna. Add lemon juice, olive oil, and salt and pepper to taste. Serves 2 to 4. Source: " Mama Was Right ", alive #323, September 2009

2 yellow onions, peeled and diced 1 Tbsp (15 mL) extra-virgin olive oil 4 cups (1 L) tomatoes, chopped Sea salt and fresh pepper to taste 1 cup (250 mL) basil leaves In large saucepan over medium heat saute onions in olive oil until softened. Add chopped tomatoes; season with a pinch of salt and pepper. Bring to boil then reduce to a simmer; cook until thickened. Add basil leaves; adjust seasoning to taste, then cool. Refrigerate or freeze as desired. Makes about 2 cups (500 mL). source: " Glorious Tomatoes ", alive #322, August 2009

To enjoy a perfectly ripe tomato, you can eat it out of hand or try this delicious Latin-influenced salsa. (shown served with free-range, organic, roast chicken breast) 3 to 4 ripe tomatoes (peeled if desired), coarsely chopped 2 green onions, thinly sliced 2 Tbsp (30 mL) extra-virgin olive oil 1/2 cup (125 mL) fresh cilantro, chopped 1/4 tsp (1 mL) chipotle powder Zest and juice of 2 limes 1 ripe avocado, peeled and diced Sea salt and fresh pepper to taste Combine all ingredients in medium bowl. Cover and allow to sit for half an hour to allow flavours to marry. Makes about 2 cups (500 mL). source: " Glorious Tomatoes ", alive #322, August 2009

Reducing a tomato’s water content will intensify its flavour. The meatier Roma variety works well here. These are delicious as pizza or bruschetta toppings, in sandwiches, pastas, and salads. 6 Roma tomatoes Extra-virgin olive oil Sea salt and fresh pepper to taste Preheat oven to 325 F (160 C). Line baking sheet with parchment paper. Slice tomatoes in half lengthwise; place on sheet cut side up. Drizzle with olive oil; season with sea salt and fresh pepper. Bake 2 to 4 hours until reduced in size but not dry and shrivelled. Allow to cool; slip off skins. Place in airtight container; refrigerate or freeze. Makes 12 servings. source: " Glorious Tomatoes ", alive #322, August 2009

Tomato plants love heat. Come late fall when they will no longer ripen on the vine the question arises, “What do I do with the green tomatoes"? Try this recipe. It’s a great accompaniment to cheese plates and grilled meats. Adjust the sweet/sour ratio to suit your taste. 3 to 4 green tomatoes 1 apple, peeled and cored 1 yellow onion, peeled 1 tsp (5 mL) sea salt 1/4 cup (60 mL) golden raisins 1 Tbsp (15 mL) organic cane sugar 1 Tbsp (15 mL) cider vinegar 1 tsp (5 mL) yellow mustard 1 tsp (5 mL) lemon zest 2 tsp (10 mL) fresh lemon juice Coarsely chop tomatoes, apple, and onion. Combine in medium saucepan with salt; bring to a boil, reduce heat, and simmer for 10 minutes. Add raisins, sugar, vinegar, mustard, lemon zest, and lemon juice; return to boil, then simmer until thickened. Allow to cool before serving. Refrigerate or freeze in an airtight container. Makes about 2 cups (500 mL). source: " Glorious Tomatoes ", alive #322, August 2009

Yes, tofu! You’ll be surprised how decadent this cheesecake tastes but without the 30 or more grams of fat that’s pumped into most restaurant versions. (pictured with Lemon Tofu Cheesecake, Caesar Salad, Herbed Sweet Potato Fries, and Baked Coconut Shrimp with Apricot Dipping Sauce ) Crust 2 cups (500 mL) graham cracker crumbs 1/4 cup (60 mL) pure maple syrup 1/2 tsp (2 mL) almond extract Filling 1 package silken tofu 1/2 cup (125 mL) sugar 2 Tbsp (30 mL) reduced-fat sour cream 2 Tbsp (30 mL) reduced-fat cream cheese 1/2 tsp (2 mL) salt 3 Tbsp (45 mL) lemon juice 2 tsp (10 mL) lemon zest 1/2 tsp (2 mL) almond extract 2 Tbsp (30 mL) cornstarch 2 Tbsp (30 mL) milk or soymilk 1/4 cup (60 mL) slivered almonds (optional) Crust: Preheat oven to 350 F (180 C). In medium bowl, combine graham cracker crumbs, maple syrup, and almond extract; mix until graham cracker crumbs are moistened. Grease 9 in (23 cm) springform pan. Spread crumb mixture evenly in pan. Bake crust for about 5 minutes, remove from oven, and set aside. Filling: Blend tofu, sugar, sour cream, cream cheese, salt, lemon juice, zest, almond extract, cornstarch, and milk in food processor or mixer for about 30 seconds, or until smooth. Pour filling into pan over cooled crust. Bake for 30 to 40 minutes or until top of cheesecake is lightly browned. Chill cake in refrigerator for at least 2 hours before serving. Serve topped with slivered almonds. Makes 8 servings. Each serving contains: 235 calories; 6 g protein; 7 g total fat (1 g sat., 0 g trans fat); 37 g carbohydrates; 3 g fibre; 280 mg sodium source: " Organic Steak Night In ", alive #322, August 2009

Great as a steak sidekick, baked sweet potato fries save you plenty of calories and offer up hefty amounts of the antioxidant beta carotene. (pictured with Lemon Tofu Cheesecake, Caesar Salad, Herbed Sweet Potato Fries, and Baked Coconut Shrimp with Apricot Dipping Sauce ) 1 1/2 pounds (750 g) sweet potatoes, peeled, cut into 1/2 in (1.25 cm) strips 2 Tbsp (30 mL) extra-virgin olive oil 1/2 tsp (2 mL) cayenne pepper Coarse salt Black pepper 2 Tbsp (30 mL) fresh parsley, chopped 1 tsp (5 mL) fresh thyme, chopped or 1/2 tsp (5 mL) dried thyme 1 clove garlic, minced Preheat oven to 425 F (220 C). Toss sweet potatoes with oil in large bowl. Sprinkle with cayenne, salt, and pepper. Spread potatoes in single layer on baking sheet lined with parchment paper. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 to 30 minutes. Transfer sweet potatoes to serving dish. Mix parsley, thyme, and garlic in small bowl. Sprinkle over sweet potatoes. Makes 4 to 6 servings. Each serving contains: 166 calories; 2 g protein; 5 g total fat (0 g sat. fat, 0 g trans fat); 28 g carbohydrates; 4 g fibre; 300 mg sodium source: " Organic Steak Night In ", alive #322, August 2009

Here’s a lighter, more flavourful Caesar salad. Tahini and walnuts, instead of mayonnaise and nutritionally corrupt croutons, add a healthy dose of beneficial fats. (pictured with Lemon Tofu Cheesecake, Caesar Salad, Herbed Sweet Potato Fries, and Baked Coconut Shrimp with Apricot Dipping Sauce ) 2 Tbsp (30 mL) tahini 2 oz (57 g) canned anchovies, drained, rinsed, and chopped (optional) 4 medium cloves garlic, chopped 3 Tbsp (45 mL) lemon juice 2 Tbsp (30 mL) balsamic vinegar 2 Tbsp (30 mL) extra-virgin olive oil Salt Cracked black pepper to taste 2 large romaine lettuce heads, cut into bite-sized pieces 1/2 cup (125 mL) walnuts In blender or food processor, blend tahini, anchovies, garlic, lemon juice, vinegar, oil, salt, and pepper for 1 to 2 minutes. In large bowl, toss romaine with desired amount of dressing and walnuts. Leftover dressing can be refrigerated for about 1 week. To kiss your salad with a wonderful grilled flavour, cut hearts of romaine in half lengthwise; brush cut side with oil and season with salt. Place lettuce on grate and grill over medium-high heat for 2 to 3 minutes or until grill marks appear. Add to salad. Makes 4 to 6 servings. Each serving contains: 232 calories; 9 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 13 g carbohydrates; 7 g fibre; 442 mg sodium source: " Organic Steak Night In ", alive #322, August 2009

This classic steakhouse appetizer has been given a healthy makeover by baking instead of deep frying. 3/4 cup (180 mL) shredded, unsweetened coconut 1/2 cup (125 mL) panko bread crumbs 2 Tbsp (30 mL) curry powder 1 tsp (5 mL) coarse sea or kosher salt 2 egg whites 1 pound (450 g) shrimp, peeled and deveined 1 cup (250 mL) apricot jam 2 Tbsp (30 mL) low-sodium soy sauce 3 Tbsp (45 mL) scallions, finely chopped 1 Tbsp (15 mL) fresh lime juice 1/2 tsp (2 mL) fresh black pepper Dash of hot sauce (optional) Preheat oven to 375 F (190 C). Mix coconut with bread crumbs, curry powder, and salt; set aside. Beat egg whites in medium bowl until slightly foamy. Dip shrimp in egg whites and coat with coconut mixture. Repeat to form a double coating. Place shrimp on baking sheet lined with aluminum foil or parchment paper; bake for 10 minutes. Meanwhile heat apricot jam in small saucepan over medium heat. Stir in soy sauce, scallions, lime juice, black pepper, and hot sauce; heat for a few minutes. Serve coconut shrimp with jam sauce. Makes 6 servings. Each serving contains: 290 calories; 19 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 44 g carbohydrates; 2 g fibre; 397 mg sodium source: " Organic Steak Night In ", alive #322, August 2009

While flank is leaner than T-bone or prime rib, this marinade ensures you won’t miss the quintessential steak flavour. 1/4 cup (60 mL) low-sodium soy sauce 1/4 cup (60 mL) olive oil 1/4 cup (60 mL) dry sherry 2 cloves garlic, chopped 12 oz (0.35 kg) cut of flank steak Salt and pepper In large container, mix together soy sauce, olive oil, sherry, and garlic. Add flank steak; refrigerate for at least 2 hours. Remove steak from marinade; season with salt and pepper. Preheat skillet or grill to medium and cook for about 10 minutes or until an internal temperature of 145 F (63 C) is reached for medium rare, or 160 F (71 C) for medium. Flip steak only once to help preserve juices. Remove from heat; let rest for 5 minutes and slice thinly across the grain. Makes 4 servings. Each serving contains: 198 calories; 19 g protein; 12 g total fat (3 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 515 mg sodium source: " Organic Steak Night In ", alive #322, August 2009

Some foods don’t work at a picnic; icing is one of them. These rich, dense chocolate cupcakes are great icing-free. I serve them with in-season berries. Pack extra water so you can rinse off the berries just before serving. 1 cup (250 mL) whole wheat flour 2/3 cup (160 mL) all purpose flour 1 1/2 cups (350 mL) granulated organic white sugar 2/3 cups (160 mL) natural cocoa powder 1 1/2 tsp (7 mL) baking soda 1/4 cup (60 mL) organic refined canola oil 1 cup (250 mL) organic chocolate soy beverage 2 tsp (10 mL) lemon juice 1 omega-3 egg 1 - 4.5 oz (128 mL) jar strained prunes (baby food) 1 Tbsp (15 mL) pure vanilla extract Preheat oven to 350 F (180 C). Line 2 cupcake pans with 18 paper cupcake liners. In large bowl, whisk together whole wheat flour, all purpose flour, sugar, cocoa powder, and baking soda. Add oil, chocolate soy beverage, lemon juice, egg, strained prunes, and vanilla. Using hand mixer or wire whisk beat ingredients together for 1 minute, scraping bowl often. Turn speed up to medium or whisk as if your life depends on it; mix for 2 minutes. Pour equally into 18 paper cupcake liners and bake for 20 to 25 minutes or until a toothpick comes out clean. Cool on wire rack for 10 minutes, then remove from pans and continue cooling. Serve with fresh berries. Makes 18 cupcakes. Store completely cooled cupcakes in a resealable, nonbreakable container for up to 2 days. Each cupcake contains: 158 calories; 3 g protein; 4 g total fat (0.5 g sat. fat, 0 g trans fat); 30 g carbohydrates; 1 g fibre; 118 mg sodium Adapted from Ultimate Foods for Ultimate Health...and don’t forget the chocolate! (Whitecap, 2007). source: " The Organic Picnic ", alive #322, August 2009

Combining nutrient-dense watercress with heart-healthy avocados and lycopene-rich ruby red grapefruit make this salad a winner in more than just the taste department. Pack this healthy salad for your next picnic. 1 Tbsp (15 mL) extra-virgin olive oil 2 Tbsp (30 mL) apple cider vinegar 1 tsp (5 mL) Dijon mustard 1 tsp (5 mL) honey 1 large ruby red grapefruit 1 ripe avocado 1 large bunch watercress In small, resealable container whisk together olive oil, vinegar, Dijon, and honey. Store in fridge. Cut a thin layer off top and bottom of the grapefruit. Place flat bottom of grapefruit on cutting board. Carefully cut off peel and as much of the white stuff (pith) as possible. Cut grapefruit in half and slice each half into 16 small pieces, omitting the core. Place in resealable container and store in fridge. Reserve core. Cut avocado in half, remove and reserve pit. Without cutting through the peel, slice each half into 8 slices. Squeeze reserved grapefruit core over sliced avocado. Reassemble the avocado by placing pit and other half on top. This will help prevent browning. Wash and spin dry watercress. Break into smaller pieces and wrap in clean dry tea towel. Place in plastic bag, seal, and store in fridge. Pack salad dressing, grapefruit, avocado, and watercress into a cooler bag along with salad tossers and a large nonbreakable bowl. At the picnic, toss together and serve. Makes 6 servings. Each serving contains: 80 calories; 1 g protein; 7.25 g total fat (1.3 g sat. fat, 0 g trans fat); 6.3 g carbohydrates; 2.5 g fibre; 40 mg sodium source: " The Organic Picnic ", alive #322, August 2009

This salad is a one bowler; throw all ingredients into one bowl, toss, and go. You do need 2 cups (500 mL) cooked leftover rice, so make some extra the night before. Store the leftovers in the fridge for the salad. 1 Tbsp (15 mL) lemon zest 1/4 cup (60 mL) lemon juice 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) Dijon mustard 1/4 tsp (1 mL) cinnamon Pinch of cayenne 1 - 19 fl oz (540 mL) can lentils, drained and rinsed 2 cups (500 mL) long or short grain brown rice, cooked 1 cup (250 mL) fresh parsley, coarsely chopped and loosely packed 3/4 cup (175 mL) red onion, diced 1/2 cup (125 mL) currants 1/2 cup (125 mL) dried cranberries 1 Tbsp (15 mL) fresh mint, finely chopped In large bowl whisk together lemon zest and juice, olive oil, Dijon, cinnamon, and cayenne. Add drained and rinsed lentils; toss. Add rice and toss until just combined. Add parsley, red onion, currants, cranberries, and mint. Toss until just combined. Serve. Makes 5 cups (1.25 L) or 4 - 1 1/4 cup (300 mL) servings. Store any leftovers covered in the fridge for up to 3 days. Each 1 1/4 cup (300 mL) serving contains: 400 calories; 12 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 65 g carbohydrates; 14 g fibre; 200 mg sodium From Ultimate Foods for Ultimate Health...and don’t forget the chocolate! (Whitecap, 2007). source: " The Organic Picnic ", alive #322, August 2009

Tabbouleh is a traditional Arabic salad made with bulgur and a selection of finely chopped vegetables. If cutting all the vegetables seems daunting, pull out the food processor and make use of its chopping blade. Salad 1 cup (250 mL) medium bulgur 1 cup (250 mL) boiling water 2 large tomatoes, finely chopped 1 red pepper, seeded, finely chopped 1 cup (250 mL) cucumber, finely diced 1/2 cup (125 mL) green onions, minced 1/4 cup (60 mL) fresh mint, minced 1/2 cup (125 mL) fresh parsley, minced Dressing 2 Tbsp (30 mL) cold-pressed, extra-virgin olive oil 1/2 cup (125 mL) lemon juice 2 cloves garlic, minced Salt and pepper to taste Put bulgur in medium bowl, add boiling water; cover and let sit until grain is tender and all water is absorbed. Cool cooked grain in refrigerator. While grains cool, make dressing by whisking together olive oil, lemon juice, garlic, and salt and pepper. Complete salad by combining cooled bulgur and remaining vegetables in large salad bowl. Pour dressing over salad and toss well. Serves 6. Each serving contains: 165 calories; 5 g protein; 5.2 g total fat (0.7 g sat. fat, 0 g trans fat); 29 g carbohydrates; 5 g fibre; 20 mg sodium source: " Give Grains a Chance ", alive #321, July 2009

Couscous is a popular North African dish made from wheat. It is quick to prepare and easy to flavour. This salad brings the bright taste of cranberries together with the slight spice of curry. For variety try substituting pomegranate seeds or raisins in place of cranberries. Salad 1 1/2 cups (350 mL) vegetable broth 1/2 cup (125 mL) dried cranberries 1 tsp (5 mL) curry powder 1 cup (250 mL) uncooked couscous Fresh parsley leaves for garnish Dressing 1/3 cup (80 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) lemon juice 1/2 cup (125 mL) pine nuts In medium saucepan combine broth, cranberries, and curry; bring to boil. Remove from heat and stir in couscous; let stand 10 minutes. Fluff with fork and let cool uncovered. In small bowl combine olive oil, lemon juice, and pine nuts. Complete salad by combining couscous with dressing; toss well; garnish with fresh parsley leaves. Serves 6. Each serving contains: 420 calories; 6.3 g protein; 20 g total fat (2 g sat. fat, 0 g trans fat); 54 g carbohydrates; 4 g fibre; 17 mg sodium source: " Give Grains a Chance ", alive #321, July 2009

Wheat berries are sold dry in most health food stores. The colourful and nutty berries are whole kernels of wheat that have been hulled but left with their bran and germ intact. They must be soaked overnight before cooking. When mixed with legumes, wheat berries make a complete meatless protein. Salad 1 cup (250 mL) dry wheat berries 2 cups (500 mL) canned white navy beans, drained 1 long English cucumber, diced 1 large red pepper, seeded and diced 4 green onions, chopped 1 large tomato, diced 2 cloves garlic, minced 1 cup fresh parsley, chopped Salt and pepper to taste Dressing 1/4 cup (60 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 1 Tbsp (15 mL) tamari 2 Tbsp (30 mL) lemon juice 1 tsp (5 mL) hot mustard In medium bowl soak wheat berries overnight in cold water. Drain wheat berries and place in saucepan; cover with 2 in (5 cm) cold water. Bring to boil; reduce heat to low and simmer, partially covered, about 1 hour. Drain and cool. In large bowl, combine cooled wheat berries with beans, cucumber, red pepper, tomato, green onion, garlic, and parsley; season with salt and pepper to taste. In small bowl make dressing by whisking together olive oil, vinegar, tamari, lemon juice, and hot mustard until well combined. Toss salad with dressing just before serving. Serves 6. Each serving contains: 400 calories; 20 g protein; 10 g total fat (1.4 g sat. fat, 0 g trans fat); 65 g carbohydrates; 16 g fibre; 23 mg sodium source: " Give Grains a Chance ", alive #321, July 2009

Popular in the south of France, this delightful olive-based spread provides a burst of savoury flavour to any type of burger. For less sodium, rinse olives and capers under cold water before using. 1 cup (250 mL) black olives, pitted 3 Tbsp (45 mL) capers, drained and rinsed 3 Tbsp (45 mL) lemon juice 1 clove garlic, chopped coarsely 3 shallots, chopped coarsely 3 Tbsp (45 mL) mayonnaise 4 Tbsp (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) fresh basil leaves, finely chopped In food processor, pur'ee olives, capers, lemon juice, garlic, shallots, and mayonnaise until smooth. Keep food processor running; add olive oil 1 Tbsp ( 15mL) at a time until it is completely incorporated. Scrape into medium bowl and mix in fresh basil. Cover and chill for at least 1 hour. Serves 8. Each serving contains: 100 calories; 0 g protein; 10 g total fat (1.3 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1g fibre; 150 mg sodium source: " A World of Flavour ", alive #321, July 2009

A classic condiment from India, cilantro chutney spices up any type of burger. It also makes a great side when served with toasted pitas or tortilla chips. 2 bunches cilantro, washed, and stems removed 1 medium tomato, finely chopped 1 medium onion, chopped 5 cloves garlic, minced 1 – 2 in (3 cm) piece of ginger, grated or minced 2 Tbsp (30 mL) lime juice Jalapeno pepper, seeds removed, and thinly sliced 1/4 tsp (1 mL) cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) honey Finely chop cilantro leaves and place in medium bowl with tomato, onion, garlic, ginger, lime juice, jalapeno, cumin, salt, and honey. Stir well to combine and dissolve honey in juices. Refrigerate for 2 to 3 hours to let flavours blend before serving. Serves 8. Each serving contains: 10 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 75 mg sodium source: " A World of Flavour ", alive #321, July 2009

This easy-to-make salsa is bursting with tropical fruit flavours. It’s the perfect accompaniment for fish, chicken, and vegetarian burgers. 1 mango, peeled, seeded, and diced 1 papaya, peeled, seeded, and diced 1 large tomato, seeded and diced 1 avocado, peeled, pitted, and diced 1/2 sweet onion, diced 1 jalapeno, seeds removed, and minced 3 Tbsp (45 mL) cilantro, chopped 1 Tbsp (15 mL) fresh lime juice Salt and pepper to taste In medium bowl, mix mango, papaya, tomato, avocado, onion, jalapeno, cilantro, and lime juice; season to taste with salt and pepper. Cover and chill in refrigerator for at least 1 hour before serving. Serves 8. Each serving contains: 76 calories; 1 g protein, 4 g total fat (0.6 g sat. fat, 0 g trans fat); 10.7 g carbohydrates; 2.6 g fibre; 4 mg sodium source: " A World of Flavour ", alive #321, July 2009

1/2 cup (125 mL) low-fat plain yogourt 1/4 cup (60 mL) fresh mint leaves, chopped 1 tsp (5 mL) white wine vinegar 1 clove garlic, minced Pinch salt and pepper 3/4 cup (180 mL) walnuts, chopped and toasted 1/3 cup (80 mL) bread crumbs 2 garlic cloves, minced 2 tsp (10 mL) cumin powder 2 tsp (10 mL) coriander powder Pinch red pepper flakes 3/4 cup (180 mL) lentils, cooked, drained, and cooled 1 Tbsp (15 mL) extra-virgin olive oil 1 large egg 4 small whole grain pitas In a bowl stir together yogourt, mint, vinegar, and garlic. Season with salt and pepper and set aside. In a food processor or blender combine walnuts, bread crumbs, garlic, cumin, coriander, pepper flakes, salt, and pepper; process until finely ground. Add lentils and 1 Tbsp (15 mL) oil; pulse until coarsely chopped but not overly blended. In a large bowl whisk egg. Add lentil mixture to egg; mix well and form into patties. Grill lentil burgers over medium heat for 3 to 4 minutes per side. Cut tops off pita pockets and stuff with lentil burgers; drizzle with yogourt sauce and any other desired toppings. Makes 4 patties. Nutrition facts per burger, pita, and sauce: 319 calories; 13 g protein 16 g total fat (2 g sat. fat, 0 g trans fat); 34 g carbohydrates; 7 g fibre; 255 mg sodium source: " Burger Time ", alive #321, July 2009

This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal. 12 ounces button, cremini, or shiitake mushrooms, stemmed and cut into 1/2 inch (1.25 cm) thick slices 1 large red bell pepper, cored, seeded and cut into 1 1/2 by 1/2 inch (3.8 by 1.25 cm) strips 1 pint (550 mL) cherry tomatoes 1/4 cup (60 mL) soy sauce 2 Tbsp (30 mL) sugar 1 Tbsp (15 mL) sesame oil 3 cloves garlic, minced 2 Tbsp (30 mL) sesame seeds, toasted 1/2 tsp (2 mL) freshly ground black pepper 8 to 10 bamboo skewers, soaked for at least 2 hours Thread mushroom strips onto skewers so they will rest flat on the grill. When threading them, alternate with red pepper strips and cherry tomatoes. In a bowl whisk together soy sauce, sugar, sesame oil, garlic, 1 Tbsp (15 mL) sesame seeds, and pepper. Place kebabs in a large container and pour soy sauce mixture over them. Let marinate for about 2 hours, turning once. Place kebabs on grill and cook over medium heat for 7 to 10 minutes, turning with tongs and brushing regularly with reserved marinade. The mushrooms and tomatoes should be tender and the peppers browned. Sprinkle with remaining sesame seeds. Makes 4 to 6 servings. Nutrition facts per serving: 100 calories; 4 g protein; 5 g fat (0 g sat. fat, 0 g trans); 11 g carbohydrate; 2 g fibre; 431 mg sodium source: " Burger Time ", alive #321, July 2009