Food

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

1 cup (250 mL) water 1/2 cup (125 mL) quinoa 2 tsp (10 mL) cold-pressed extra-virgin olive oil 1/4 cup (60 mL) onion, finely chopped 1/2 tsp (2 mL) turmeric 1/4 cup (60 mL) parsley, finely chopped 1 tsp (5 mL) dulce, crumbled into tiny bits (optional) 2 cloves garlic, finely chopped 2 - 6 to 8 oz (170 to 225 g) wild salmon filets 1 large egg, gently beaten (optional) Fresh dill, fennel leaves, parsley, or chives Note: soak quinoa for 6 to 8 hours prior to cooking to enhance the digestion/absorption of this healthy seed. Or rinse before cooking to remove its natural, bitter saponins from the coating. Preheat oven to 350 F (160 C). Bring water to a boil and stir in quinoa; cover, reduce heat, and simmer for about 10 minutes, until water is absorbed. While quinoa is cooking, sauté onion in olive oil, adding turmeric once onions become translucent. Add parsley, seaweed, and garlic; sauté until moisture is reduced and onions are slightly browned. Combine with cooked quinoa. Coat salmon filets in quinoa mixture (coat first with beaten egg, if desired). Bake for 15 to 20 minutes, until fish flakes easily. Garnish with your choice of herbs and serve. Serves 4. Each serving contains: 426 calories; 44 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 23 g carbohydrates; 3 g fibre; 98 mg sodium Source: " A Fighting Chance," alive #342, April 2011

1 Tbsp (15 mL) sunflower, sesame, or pumpkin seeds (for toasting) 1/2 cup (125 mL) bean or mixed sprouts (sunflower, broccoli, or pea shoots) 1/2 cup (125 mL) green cabbage, shredded 1 cup (250 mL) red cabbage, shredded 1 bunch watercress 1 cup (250 mL) carrots, grated 3 to 4 red radishes, cut into half moons 1/2 cup (125 mL) yellow peppers or zucchini, julienned 1/2 to 1 cup (125 to 250 mL) fresh herbs, such as dill, fennel, thyme, parsley, cilantro, or mint, loosely packed (optional) 1/2 cup (125 mL) fresh pomegranate seeds (optional) Dressing 1/4 cup (60 mL) cold-pressed extra-virgin olive oil 2 Tbsp (30 mL) cold-pressed sesame oil 3 Tbsp (45 mL) apple cider vinegar or fresh lemon juice 2 Tbsp (30 mL) maple syrup or raw honey 2 to 3 Tbsp (30 to 45 mL) stone ground mustard 2 cloves garlic, minced 1 in (2.5 cm) piece fresh ginger, minced Lightly toast seeds for topping at 200 F (95 C) or lower to preserve delicate inner oils, for approximately 10 minutes until slightly browned. In large bowl, combine all salad ingredients, except toasted seeds and pomegranate seeds. In small bowl, mix oils, vinegar or lemon juice, maple syrup or honey, mustard, garlic, and ginger; adjust to taste. Before serving, pour dressing over salad and toss gently. Sprinkle with toasted seeds and fresh pomegranate seeds (if desired) and serve. Serves 4. Each serving contains: 298 calories; 3 g protein; 23 g total fat (3 g sat. fat, 0 g trans fat); 21 g carbohydrates; 4 g fibre; 205 mg sodium source: " A Fighting Chance ", from alive #342, April 2011

Try this delicious disease-fighting indulgence. 2 cups (500 mL) red seedless grapes, stemmed 1/2 cup (125 mL) semisweet dark chocolate chips 1 Tbsp (15 mL) honey 2 Tbsp (30 mL) cocoa powder Wash grapes and dry thoroughly. Melt chocolate chips in saucepan over low heat, stirring continuously (this should take a few minutes). Remove from heat when melted and immediately stir in honey. Allow chocolate to cool to room temperature before gently stirring in grapes to coat. Place chocolate-covered grapes on waxed paper-lined cookie sheet and sprinkle with cocoa. Refrigerate for 1 hour before serving. Serves 8. Each serving contains: 87 calories; 1 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 16 g carbohydrates; 1 g fibre; 2 mg sodium source: " Longevity-promoting foods ", from alive #348, October 2011

Salmon, walnuts, and extra-virgin olive oil combine to make a salad rich in omega-3s. 2 Tbsp (30 mL) white wine vinegar 1 Tbsp (15 mL) lemon juice 1 Tbsp (15 mL) orange juice 1 tsp (5 mL) honey 5 Tbsp (75 mL) extra-virgin olive oil 2 - 6 to 8 oz (170 to 225 g) wild salmon filets 2 Tbsp (30 mL) rosemary 1 Tbsp (15 mL) black pepper 4 cups (1 L) spinach leaves, torn 1/2 cup (125 mL) walnuts, chopped Preheat oven to 350 F (180 C). In small bowl, whisk vinegar, lemon juice, orange juice, and honey into 4 Tbsp (60 mL) oil. Set aside. Rub salmon with 1 Tbsp (15ml) oil, rosemary, and pepper. Place in baking dish. Cover dish and bake for 20 minutes or until salmon flakes easily with fork. Allow salmon to cool and cut into chunks. Toss salmon, spinach, and walnuts together. Drizzle with vinaigrette. Serves 4. Each serving contains: 394 calories; 20 g protein; 32 g total fat (4 g sat. fat, 0 g trans fat); 8 g carbohydrates; 3 g fibre; 64 mg sodium source: " Longevity-promoting foods ", from alive #348, October 2011

Quinoa Burgers Both a whole grain and a complete protein, quinoa is exceptionally nutritious. 1/2 cup (125 mL) uncooked quinoa 1/2 cup (125 mL) carrot, shredded 1/2 cup (125 mL) whole grain bread crumbs 1/2 cup (125 mL) corn kernels 1/4 cup (60 mL) parsley, finely chopped 1 tsp (5 mL) black pepper 1 large free-range egg, lightly beaten 2 Tbsp (30 mL) extra-virgin olive oil 4 whole grain buns 1/2 cup (125 mL) romaine lettuce, shredded Rinse quinoa under cool running water and cook as directed on package. Place quinoa, carrot, bread crumbs, corn, parsley, pepper, and egg in food processor and process until mixture is combined but still chunky. Spoon mixture into bowl and use hands to form 4 - 1 in (2.5 cm) thick patties. Place patties on plate and cool in refrigerator for 20 minutes. Heat oil in skillet. Cook each patty 10 minutes per side. Serve on whole grain bun with lettuce and top with Roasted Cherry Tomato Salsa (see next recipe). Serves 2. Each serving contains: 350 calories; 12 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 49 g carbohydrates; 5 g fibre; 328 mg sodium Roasted Cherry Tomato Salsa Give any dish a boost of lycopene with this tomato-rich salsa. 2 cups (500 mL) cherry tomatoes, sliced in half 2 Tbsp (30 mL) extra-virgin olive oil 1/4 cup (60 mL) onion, finely chopped 1/4 cup (60 mL) fresh cilantro, finely chopped 1/2 jalapeno pepper, finely chopped 1 garlic clove, crushed 1 Tbsp (15 mL) lime juice Salt and pepper to taste Preheat oven to 450 F (230 C). Spread tomatoes out on cookie sheet and drizzle with oil. Place in oven and bake for 15 minutes or until slightly charred. Transfer tomatoes to large bowl and mix in remaining ingredients. Chill before serving. Makes 8 - 1/4 cup (60 mL) servings. Each serving contains: 40 calories; 0 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1 g fibre; 15 mg sodium source: " Longevity-promoting foods ", from alive #348, October 2011

3 cups (750 mL) mashed potatoes 2 cups (500 mL) cooked dino kale, chopped 1 large beaten egg 4 oz (125 g) extra-sharp cheddar cheese, grated Fresh grated nutmeg Salt and pepper to taste Mix potatoes with kale, egg, cheese, and seasonings. Divide mixture into 8 patties. Chill patties in fridge for an hour to make them firm and easy to handle. Coat patties with light dusting of flour. Lightly oil frying pan and heat until it’s nice and hot—slide patties in pan and fry on each side until golden and crisp. Serve with a dollop of chutney on top! Serves 4. Each serving contains: 344 calories; 15 g protein; 11 g total fat (6 g sat. fat, 0 g trans fat); 51 g carbohydrates; 8 g fibre; 259 mg sodium Source: " Spud Wiser," alive #348, October 2011

4 medium russet potatoes 2 1/2 Tbsp (37 mL) organic ketchup 4 tsp (20 mL) extra-virgin olive oil 2 tsp (10 mL) Worcestershire sauce 2 tsp (10 mL) apple-cider vinegar 3/4 tsp (4 mL) paprika Preheat oven to 425 F (220C). Scrub and dry potatoes and cut into thin strips to make french fries. Combine ketchup, oil, sauce, vinegar, and paprika in large bowl. Add potatoes and coat well. Spread potatoes on lightly oiled baking sheet and bake for 20 minutes. Turn potatoes and bake for a further 10 to 15 minutes or until tender and golden in colour. Serves 4. Each serving contains: 184 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 4 g fibre; 146 mg sodium Source: " Spud Wiser," alive #348, October 2011

4 cups (1 L) mixed greens 1/2 cup (125 mL) golden raisins 1/2 cup (125 mL) dried blueberries 1/4 cup (60 mL) pumpkin seeds 1/2 lb (225 g) cooked purple potatoes 1/2 cup (125 mL) plain yogourt 2 Tbsp (30 mL) balsamic vinegar 1 Tbsp (15 mL) extra-virgin olive oil 2 garlic cloves, roasted and chopped Sea salt to taste Put greens, fruit, and seeds in large bowl. Mix well and divide evenly onto 4 salad plates. Top each plate with slices of cooled purple potatoes. In medium-sized bowl whisk yogourt, vinegar, oil, garlic, and salt, if desired. Pour some of the mixture over each plate and serve. Serves 4. Each serving contains: 384 calories; 11 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 67 g carbohydrates; 7 g fibre; 53 mg sodium Source: " Spud Wiser," alive #348, October 2011

This overhaul of the rather infamous “Chinese” dish, replaces the usual fried egg noodles with more nutritious whole grain, nutty-tasting soba noodles. You can add almost any vegetable you like—spinach, bean sprouts, Chinese kale, to name a few. Make the dish vegetarian by swapping chicken with tofu. The key to this recipe and others is getting the prep work done before you start stir-frying because once it starts, it moves rapidly. 2 Tbsp (30 mL) sodium-reduced soy sauce 1 Tbsp (15 mL) plus 2 tsp (10 mL) rice wine 2 tsp (10 mL) sesame oil 1/2 tsp (2 mL) white pepper 1 lb (450 g) boneless, skinless chicken thighs, cubed 6 oz (170 g) dry soba noodles 1/3 cup (80 mL) no sodium-added chicken broth 1/4 tsp (1 mL) red chili flakes 1 tsp (5 mL) fresh ginger, minced 2 Tbsp (30 mL) cooking oil 2 garlic cloves, minced 1 large carrot, cut into matchsticks 1 cup (250 mL) snow peas, sliced in half 1 cup (250 mL) shiitake mushrooms, thinly sliced 1 large bok choy, thinly sliced 2 green onions, sliced, green and white parts Sesame seeds (optional) Combine 1 Tbsp (15 mL) soy sauce, 2 tsp (10 mL) rice wine, 1 tsp (5 mL) sesame oil, and 1/4 tsp (1 mL) white pepper in bowl. Add chicken and turn to coat. Let marinate in refrigerator for at least 30 minutes. In large saucepan, cook soba noodles according to package directions. Drain, toss with 1 tsp (5 mL) sesame oil; set aside. In small bowl, combine chicken broth, chili flakes, ginger, and 1 Tbsp (15 mL) soy sauce, 1 Tbsp (15 mL) rice wine, and 1/4 tsp (1 mL) white pepper; set aside. Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add marinated chicken. Cook for 3 minutes, remove chicken from wok; set aside. Clean wok or skillet and return to medium-high heat. Add 1 Tbsp (15 mL) oil, swirl, and add garlic, carrots, snow peas, and shiitake mushrooms; cook 2 minutes, stirring often. Stir in bok choy and green onion; cook 1 minute. Add noodles and soy sauce mixture; cook 1 minute. Add cooked chicken and heat through. Garnish with sesame seeds if desired. Serves 4. Each serving contains: 389 calories; 31 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 39 g carbohydrates; 3 g fibre; 761 mg sodium Source: " Healthy Chinese Food," alive #349, October 2011

Fried rice is the epitome of Chinese fast food. Too bad it’s rarely more than prodigious amounts of greasy white rice flecked with a meagre amount of vegetables. This rendition ups the health ante with a generous amount of vegetables and brown rice. The key to great fried rice is to use cold rice, preferably a day or two old. 2 Tbsp (30 mL) sodium-reduced soy sauce 1/2 tsp (2 mL) red chili flakes 1/4 tsp (1 mL) white pepper 1 Tbsp (15 mL) sesame oil 1 Tbsp (15 mL) + 2 tsp (10 mL) cooking oil 3 large free-range eggs, lightly beaten 1 large carrot, diced 2 stalks celery, sliced 2 green onions, thinly sliced, white and green parts 1 Tbsp (15 mL) ginger, minced 2 garlic cloves, minced 2/3 cup (160 mL) frozen peas, run under warm water to bring to room temperature 4 cups (1 L) cold, cooked long-grain brown rice Fresh cilantro In small bowl, whisk together soy sauce, chili flakes, white pepper, and 1 tsp (5 mL) sesame oil; set aside. Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add eggs. Cook for about 1 minute, tilting the pan so eggs cover the surface. When egg pancake is just set and bottom is beginning to brown, carefully flip and cook 20 seconds. Transfer to cutting board and slice into shreds. Add additional 2 tsp (10 mL) oil to wok or skillet, swirl, and add carrots, celery, half the green onion, ginger, and garlic; cook 2 minutes. Add peas and cook 1 minute. Stir in rice and soy sauce mixture; cook 2 minutes, breaking up the rice with a spatula until heated through. Add egg shreds and cook 30 seconds. Drizzle with remaining sesame oil and serve garnished with cilantro and remaining green onion. Serves 4. Each serving contains: 397 calories; 12 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 54 g carbohydrates; 6 g fibre; 468 mg sodium Source: " Healthy Chinese Food," alive #349, October 2011

Is there any dish out there that screams “food court Chinese” more than orange chicken? Battered, fried, and tossed with mysterious sauce, too often it’s a nutritional train wreck. Suffice to say, you’ll enjoy this revamped iconic dish with its bright orange flavour and cashew buttery crunch. If desired, you can replace the chicken with turkey or tofu. 3/4 cup (180 mL) no sodium-added chicken broth 3/4 cup (180 mL) orange juice Zest of 1 orange 3 Tbsp (45 mL) rice vinegar 2 Tbsp (30 mL) sodium-reduced soy sauce 1/4 cup (60 mL) turbinado or raw cane sugar 1 Tbsp (15 mL) fresh ginger, grated 1/8 tsp (0.5 mL) cayenne powder 1 Tbsp (15 mL) + 2 tsp (10 mL) cooking oil 1 lb (450 g) skinless, boneless chicken breast, cubed 2 garlic cloves, minced 1 red bell pepper, thinly sliced 1 Tbsp (15 mL) cornstarch 2 green onions, sliced, green and white parts 1/2 cup (125 mL) unsalted raw cashews Orange slices for garnish 4 cups (1 L) cooked brown rice In large container, whisk together broth, orange juice, orange zest, rice vinegar, soy sauce, sugar, ginger, and cayenne until sugar is fully dissolved. Remove 1 cup (250 mL) of mixture and place in separate container. Place chicken in large container and marinate in refrigerator for at least 1 hour. Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add marinated chicken. Cook for 4 minutes; remove chicken from wok; set aside. Clean wok or skillet and return to medium-high heat. Add 2 tsp oil (10 mL), swirl, and add garlic and red pepper; cook 1 minute. Stir cornstarch into reserved orange sauce and add to wok or skillet along with green onion, cashews, and chicken; cook until sauce has thickened, about 2 minutes. Serve with orange slices and brown rice. Serves 4. Each serving contains: 574 calories; 35 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 70 g carbohydrates; 5 g fibre; 394 mg sodium Source: " Healthy Chinese Food," alive #348, October 2011

There are a few bonuses to making your own wonton soup. First of all, you can assure healthy ingredients go into the dumplings. Plus, it’s surprisingly easy and you don’t have to settle for an overly salty, flavourless broth. Here, star anise provides unexpected sparkle while oyster mushrooms add umami depth. If you like heat, you can spike the broth with chili garlic sauce. Look for organic shrimp, which is a more sustainable choice than imported crustaceans. The wonton parcels freeze really well if you want to prepare them in advance. 1/2 lb (225 g) shrimp, finely diced 2 green onions, finely diced, green and white parts 1 carrot, finely diced 2 Tbsp (30 mL) sesame oil 3 Tbsp (45 mL) sodium-reduced soy sauce 2 tsp (10 mL) grated ginger plus 4 slices Dash cayenne 32 wonton wrappers 3 cups (750 mL) no sodium-added chicken broth 2 whole star anise 1/4 tsp (1 mL) white pepper 2 baby bok choy, quartered 1 cup (250 mL) oyster mushrooms, sliced Fresh cilantro and chives In large bowl, combine shrimp, green onion, carrot, 1 Tbsp (15 mL) sesame oil, 2 Tbsp (30 mL) soy sauce, grated ginger, and cayenne. Place 1 tsp (5 mL) shrimp filling in centre of a wonton wrapper. Wet your finger, run it along edges of wrapper, and fold into a triangle. Starting at the top of the triangle, run your fingers along sides of wrapper to seal. Try to get all the air out of each wonton before it’s fully sealed. Wet two bottom points of triangle and pull together to seal. Repeat with remaining filling and wrappers. Place broth, 1 Tbsp (15ml) soy sauce, 1 Tbsp (15ml) sesame oil, star anise, white pepper, and ginger slices in large saucepan with 3 cups (750 mL) water. Bring to a boil and simmer over low heat for 15 minutes until fragrant. Discard ginger and star anise. Increase heat to medium and drop wontons into simmering stock. Once they rise to the surface, cook for 1 additional minute. Add bok choy and oyster mushrooms; simmer for 1 minute or until greens are wilted. Divide wontons, broth, and vegetables among serving bowls and garnish with cilantro and chives. Serves 6. Each serving contains: 182 calories; 13 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 458 mg sodium Source: " Healthy Chinese Food," alive #348, October 2011

This is very different than Chinese takeout sweet and sour chicken. Tofu replaces deep-fried chicken and the sauce tastes much lighter and fresher than the mystery neon goop. The coating gives the tofu wonderful texture, but choose organic to avoid genetically modified soy. If desired, cubed poultry can replace the tofu. 1/3 cup (80 mL) low-sodium vegetable broth 1 Tbsp (15 mL) sodium-reduced soy sauce 2 tsp (10 mL) sesame oil 2 Tbsp (30 mL) rice vinegar 2 Tbsp (30 mL) low-sodium ketchup 1 Tbsp (15 mL) turbinado or raw cane sugar 2 tsp (10 mL) plus 1/4 cup (60 mL) cornstarch 1 large free-range egg white 1 block firm tofu, cut into 1/2 in (1 cm) cubes 3 Tbsp (45 mL) cooking oil 1 green bell pepper, thinly sliced 1 red bell pepper, thinly sliced 2 green onions, sliced, green and white parts 2 garlic cloves, minced 1 Tbsp (15 mL) ginger, minced 1 cup (250 mL) cubed pineapple 4 cups (1 L) cooked brown rice In small bowl, whisk together broth, soy sauce, sesame oil, rice vinegar, ketchup, sugar, 2 tsp (10 mL) cornstarch, and salt to taste. Set aside. In separate bowl, whisk together egg white and 1 Tbsp (15 mL) water. Add tofu cubes and toss to coat. Stir in remaining cornstarch and mix well. Heat wok or large skillet over medium-high heat. Add 2 Tbsp (30 mL) cooking oil, swirl, and add tofu. Cook until golden on all sides, about 6 minutes. Remove from pan and set aside. Add 1 Tbsp (15 mL) oil to wok or skillet, swirl, and add peppers, green onion, garlic, and ginger. Cook for 1 minute, or until peppers are tender, stirring often. Pour in sauce and cook until slightly thickened, about 30 seconds. Add tofu and pineapple; cook 2 minutes, stirring often. Serve over brown rice. Serves 4. Each serving contains: 511 calories; 16 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 70 g carbohydrates; 6 g fibre; 189 mg sodium Source: " Healthy Chinese Food," alive #348, October 2011

This savoury tart is sure to impress guests. If you can’t find almond flour in stores, make your own by grinding skinless blanched almonds into a meal. 1 cup (250 mL) whole wheat pastry flour 3/4 cup (180 mL) almond flour 1 Tbsp (15 mL) fresh rosemary, chopped 1/2 tsp (2 mL) salt 1/3 cup (80 mL) expeller-pressed grapeseed oil 1 bunch kale, ribs removed and coarsely chopped 2 medium carrots, shredded 1 shallot, chopped 1/8 tsp (0.5 mL) nutmeg 4 large free-range eggs, lightly beaten 1/3 cup (80 mL) high quality Parmesan cheese, grated 1/2 cup (125 mL) dried cranberries 1/4 cup (60 mL) pine nuts Preheat oven to 350 F (180 C). In large bowl combine pastry flour, almond flour, rosemary, and 1/4 tsp (0.5 mL) salt. Whisk together oil and 1 Tbsp (15 mL) water. Stir wet ingredients into flour mixture. Press dough into 9 in (23 cm) lightly greased tart pan. Bake for 15 minutes, or until golden brown. Let cool 15 minutes before filling. Steam kale until tender and bright green—about 3 minutes. In food processor, process kale, carrots, and shallot until well combined. Place contents in bowl and stir in remaining salt, nutmeg, eggs, cheese, cranberries, and pine nuts. Spread kale mixture over crust and bake for 20 minutes, or until cooked through. Let cool in pan for 30 minutes before slicing. Serves 8. Each serving contains: 319 calories; 11 g protein; 23 g total fat (3 g sat. fat, 0 g trans fat); 23 g carbohydrates; 5 g fibre; 197 mg sodium source: " Cranberries + Carrots," alive #348, October 2011

If you’re not up to cooking a whole turkey, this is a great alternative for the star of a Thanksgiving menu. 1 1/2 cups (350 mL) fresh or frozen cranberries 1/3 cup (80 mL) honey 1/4 cup (60 mL) rice vinegar 2 Tbsp (30 mL) fresh thyme 3 large carrots, sliced into rounds 2 shallots, chopped 1 Tbsp (15 mL) extra-virgin olive oil Salt and pepper to taste 2 lb (1 kg) skinless, boneless free-range turkey breast Combine cranberries, honey, and vinegar in saucepan. Bring to a boil, reduce heat, and simmer until cranberries pop and are very soft—4 to 5 minutes. Remove from heat and pour mixture into fine sieve set over bowl. Use rubber spatula to force most pulp through sieve, leaving skins behind. Make sure to scrape underside of sieve into bowl. Stir in 1 Tbsp (15 mL) thyme; set aside to cool. Preheat oven to 375 F (190 C). In large bowl combine carrots, shallots, extra-virgin olive oil, and salt and pepper to taste. Place turkey breast in large baking pan and surround with carrot mixture. Cook for 10 minutes. Divide cranberry glaze in half; spread half on turkey and cook 10 minutes more, or until an internal temperature of 165 F (75 C) is reached. Spread reserved glaze on cooked turkey, garnish with remaining thyme, and serve with roasted carrots. Serves 6. Each serving contains: 272 calories; 37 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 100 mg sodium source: " Cranberries + Carrots," alive #348, October 2011

Carrot Cranberry Loaf You’ll love the combination of cranberries, carrot, maple syrup, and spices in this no-fuss loaf. The cranberry butter adds a layer of loveliness. 1 3/4 cups (435 mL) whole wheat pastry flour 1 tsp (5 mL) baking soda 3/4 tsp (4 mL) cinnamon 1/2 tsp (2 mL) nutmeg 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) salt 2 large free-range eggs 1 cup (250 mL) shredded carrot, about 2 large carrots 2/3 cup (160 mL) maple syrup, preferably C grade 1/4 cup (60 mL) expeller-pressed grapeseed oil 1/4 cup (60 mL) plain yogourt 3/4 cup (180 mL) fresh or frozen cranberries, chopped 1/2 cup (125 mL) walnut pieces Preheat oven to 350 F (180 C). In large bowl mix together flour, baking soda, cinnamon, nutmeg, ginger, and salt. In separate bowl lightly beat eggs. Stir in carrots, maple syrup, oil, and yogourt. Add wet ingredients to dry and mix until flour is moist. Fold in cranberries and walnuts. Pour batter into greased 9 x 5 x 3 in (23 x 13 x 6 cm) loaf pan and spread out evenly. Bake for 40 minutes, or until tester inserted into centre of loaf comes out clean. Let cool before unmoulding. Serve with Cranberry Honey Butter. Serves 8. Each serving contains: 299 calories; 7 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 41 g carbohydrates; 5 g fibre; 110 mg sodium Cranberry Honey Butter 1 stick (1/2 cup/125 mL) unsalted butter, room temperature 1/2 cup (125 mL) fresh cranberries, chopped 1 Tbsp (15 mL) honey 1 tsp (5 mL) orange zest Combine all ingredients in bowl and mix well. Each tablespoon (15 mL) contains: 75 calories; 0 g protein; 8 g total fat (5 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 1 mg sodium Source: " Cranberries + Carrots," alive #348, October 2011

This nutrition-packed salad makes a superb side dish. Spelt berries are a chewy whole grain that can be found in many bulk aisles. 1 1/2 cups (350 mL) spelt berries 3 medium carrots, diced 2 green onions, thinly sliced 1 bunch flat-leaf parsley, roughly chopped 1 cup (250 mL) dried cranberries 1/2 cup (125 mL) sunflower seeds 1/4 cup (60 mL) apple cider 2 Tbsp (30 mL) extra-virgin olive oil Juice of 1/2 lemon 1/4 tsp (1 mL) cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper Place spelt berries and 3 cups (750 mL) water in medium saucepan. Bring to a boil, reduce heat and simmer, covered for 40 minutes, or until tender. Drain and let cool. Place carrots, green onion, parsley, cranberries, and sunflower seeds in large bowl. Mix in spelt berries. In small bowl whisk together cider, extra-virgin olive oil, lemon, cumin, salt, and pepper. Pour cider mixture over salad and mix well. Serves 6. Each serving contains: 294 calories; 8 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 54 g carbohydrates; 7 g fibre; 129 mg sodium Source: " Cranberries + Carrots," alive #348, October 2011