Food

This highly flavoured chutney is a wonderful accompaniment to turkey or other proteins and gives a delicious boost to post-Thanksgiving turkey sandwiches. It’s also superb over yogourt or ice cream. 5 cups (1.25 L) fresh or frozen cranberries 2/3 cup (160 mL) port 1/3 cup (80 mL) orange juice Zest of 1/2 orange 1 1/2 Tbsp (22 mL) balsamic vinegar 1/4 cup (60 mL) honey 1/3 cup (80 mL) demerara or other raw style sugar 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) salt 1/8 tsp (0.5 mL) nutmeg 1/8 tsp (0.5 mL) ground cloves 1/2 cup (125 mL) dried apple, chopped 1/2 cup (125 mL) dried currants 1/2 cup (125 mL) pecans, lightly toasted, chopped In large saucepan combine cranberries, port, 1/2 cup (125 mL) water, orange juice, orange zest, 1 Tbsp (15 mL) vinegar, honey, sugar, and spices. Cook over medium heat and stir until sugar is dissolved. Add apple and currants. Bring to a boil, reduce heat, and simmer for 50 minutes, stirring occasionally, until mixture resembles chunky jam. Remove from heat and stir in remaining 1/2 Tbsp (7 mL) vinegar and pecans. Cool before serving. Serves 10. Each serving contains: 147 calories; 1 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 8 mg sodium Source: " Cranberries + Carrots," alive #348, October 2011

This fetching soup is a bright addition to a Thanksgiving meal. As it’s on the tart side, it is best served hot in half-cup portions. If using cranberry juice instead of cherry, you may need to increase sugar levels to balance out the tartness. 2 cups (500 mL) fresh or frozen cranberries 2 1/2 cups (625 mL) black cherry or cranberry juice 1/3 cup (80 mL) demerara or other raw style sugar 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) ground ginger 1/8 tsp (0.5 mL) ground cloves 1/8 tsp (0.5 mL) ground pepper, preferably white 3/4 tsp (4 mL) almond extract 1/2 cup (125 mL) low-fat plain Greek yogourt Zest of 1 orange In large saucepan bring cranberries, cherry juice, 1 cup (250 mL) water, sugar, cinnamon, ginger, cloves, pepper, and almond extract to a boil. Reduce heat and simmer covered for 15 minutes. Carefully purée soup in blender. Strain in fine sieve, return to saucepan, and bring to a boil. Simmer for 5 minutes. Divide among serving bowls and top with Greek yogourt and orange zest. Serves 8. Each serving contains: 81 calories; 2 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 19 g carbohydrates; 1 g fibre; 4 mg sodium Source: " Cranberries + Carrots," alive #348, October 2011

Nutrient-dense, calorie-light, and one of the few dietary sources of the antioxidant lycopene, watermelon makes a deliciously healthy juice. 2 cups (500 mL) seedless watermelon chunks 1/2 tsp (2 mL) ground ginger Combine ingredients in blender or food processor and process until smooth. Serve immediately over ice. Serves 1. Each serving contains: 94 calories; 2 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 24 g carbohydrates; 1 g fibre; 3 mg sodium Source: " Got Juice?," alive #347, September 2011

Blue Banana Smoothie Full of vitamin C, calcium, and potassium, this nutritionally dense smoothie makes a great afternoon snack. 2 ripe bananas 1 cup (250 mL) natural yogourt 1/2 cup (125 mL) pineapple juice 1/2 cup (125 mL) orange juice 1 cup (250 mL) fresh blueberries 1/2 tsp (2 mL) vanilla extract Place bananas and yogourt in blender and blend on low until smooth. Add remaining ingredients and blend on high until well combined. Serve immediately or chill in refrigerator. Serves 2. Each serving contains: 286 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 58 g carbohydrates; 5 g fibre; 60 mg sodium Protein booster Turn the Blue Banana Smoothie into a protein-packed, post-workout recovery drink by simply adding a scoop of your favourite protein powder. Carrot Mango Delight This beta carotene-rich beverage is great in the morning with breakfast. 1/2 cup (125 mL) carrot juice 1/4 cup (60 mL) frozen mango chunks 1 handful of ice cubes Place all ingredients in blender and blend on high until smooth. Serve immediately. Serves 1. Each serving contains: 74 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 18 g carbohydrates; 2 g fibre; 5 mg sodium Tip: To make your own frozen mango chunks, cut a ripe mango in half and remove its stone. Use a knife to score the fleshy parts of the fruit into cubes. Scoop the cubes out with a spoon and place them in a freezer bag. Freeze the cubes overnight. Source: " Got Juice?," alive #347, September 2011

Apple juice gives this classic favourite a unique twist. 2 cups (500 mL) unsweetened apple juice 1/4 cup (60 mL) freshly squeezed lemon juice Lemon slices to garnish (optional) Pour apple and lemon juice into pitcher and stir to combine. Serve over ice or chill in refrigerator. Garnish with lemon slice. If desired, add a drop of stevia or 1 Tbsp (15 mL) honey for sweetness. Serves 2. Each serving contains: 122 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 31 g carbohydrates; 1 g fibre; 10 mg sodium Source: " Got Juice?," alive #347, September 2011

Mini muffins are always a hit with kids. These moist muffins are perfect for a family breakfast on the run or to wrap and tuck into backpacks as a healthy snack. Topping 3/4 cup (180 mL) rolled oats 1 Tbsp (15 mL) sucanat or natural cane sugar 2 Tbsp (30 mL) maple syrup 1/2 tsp (2 mL) ground cinnamon Muffin Batter 1/2 cup (125 mL) rolled oats 1 cup (250 mL) whole wheat pastry flour 1 tsp (5 mL) baking powder 1/2 tsp (2 mL) salt 1/4 cup (60 mL) flaxseeds 1 medium Macintosh apple, diced 1/3 cup (80 mL) virgin coconut oil, melted and cooled slightly 1/3 cup (80 mL) maple syrup 1/2 cup (125 mL) unsweetened applesauce 1/2 cup (125 mL) low-fat ricotta cheese 1 large free-range egg, lightly beaten With oven rack positioned in middle of oven, preheat oven to 350 F (180 C). Line mini-muffin tin with paper liners and set aside. In medium bowl, stir together topping ingredients until well combined. Set aside. In large bowl, stir together rolled oats, flour, baking powder, salt, flaxseeds, and diced apple. In another medium bowl, whisk together melted coconut oil, maple syrup, applesauce, ricotta cheese, and egg. Pour coconut oil mixture over oat mixture and stir with fork until just combined. Divide batter evenly among muffin cups and sprinkle some topping mixture over each muffin. Bake until golden brown and a wooden skewer inserted into the centre of a muffin comes out clean, about 20 to 25 minutes. Let muffins cool for a few minutes in their pan, then transfer to a cooling rack and cool to room temperature. Muffins can be stored in an airtight container in the refrigerator for up to 1 week. Yields 34 mini muffins. Each serving contains: 76 calories; 2 g protein; 3 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 1 g fibre; 42 mg sodium Source: " Cheese Please," alive #347, September 2011

These cheddar waffles are also great with ripe sliced pears and maple syrup for breakfast. Cheddar Waffles 1/4 cup (60 mL) quinoa flakes 1 cup (250 mL) whole wheat pastry flour 1/4 cup (60 mL) wheat germ 1 tsp (5 mL) baking powder 1/4 tsp (1 mL) baking soda 1 cup (250 mL) extra-sharp white cheddar cheese, coarsely grated 2 large free-range eggs, separated 1 cup (250 mL) low-fat buttermilk Broccoli Soup 1 Tbsp (15 mL) extra-virgin olive oil 1 leek, white part only, chopped and rinsed 2 garlic cloves, minced 1 bunch broccoli (about 1 lb/450 g), stems and florets chopped separately 4 cups (1 L) homemade or low-sodium vegetable stock 2 cups (500 mL) spinach, washed Juice of 1/2 lemon Salt and freshly ground black pepper, to taste For waffles, preheat waffle iron according to manufacturer’s instructions. In large bowl, whisk together quinoa flakes, flour, wheat germ, baking powder, baking soda, and cheese. In medium bowl, whisk egg whites until stiff peaks form. Set aside. In small bowl, whisk together egg yolks and buttermilk. Set aside. Create a well in centre of dry ingredients. Gently pour buttermilk mixture into dry ingredient well. Draw dry ingredients into buttermilk mixture, stirring until just blended. Do not overmix, or waffles will be tough. Gently fold egg whites into batter and let rest for 5 minutes. Cook waffles according to the waffle iron manufacturer’s instructions. Cooked waffles may be kept warm in a 225 F (110 C) oven or cooled on a wire rack. Wrapped tightly, waffles will keep in the refrigerator for 1 week or in the freezer for 1 month. Warm cooled waffles in a toaster. For soup, heat olive oil in large pot over medium heat. Add leek, garlic, and broccoli stems, and cook, stirring often, until vegetables are soft, about 10 minutes. Add 3 cups (750 mL) vegetable stock, cover, and bring to a boil. Add broccoli florets. If there is not enough liquid to just cover broccoli, add remaining 1 cup (250 mL) vegetable stock. Reduce heat and simmer soup until florets are just tender, about 10 minutes. Remove soup from heat and stir in spinach and lemon juice. Purée soup in batches in blender until smooth. Place soup back in pot, warm over medium heat, and season to taste with salt and freshly ground black pepper. When ready to serve, cut across each waffle, making 4 rectangular “soldiers.” Ladle warm broccoli soup into serving bowls and serve waffle soldiers alongside. Serves 4. Each serving contains: 352 calories; 19 g protein; 15 g total fat (7 g sat. fat, 0 g trans fat); 39 g carbohydrates; 9 g fibre; 447 mg sodium Source: " Cheese Please," alive #347, September 2011

Smother fries with chili and top with melted cheese for a kid- and kid-at-heart-approved meal. Try substituting your family’s favourite cheese as a topping. 4 large yams or Yukon Gold potatoes (about 2 lbs/1 kg), washed 2 Tbsp (30 mL) extra-virgin olive oil 1 medium yellow onion, grated 2 garlic cloves, minced 1/2 red pepper, finely diced 1/2 green pepper, finely diced 1 cup (250 mL) fresh or frozen corn kernels 1 - 27 oz (796 mL) can no-salt-added diced tomatoes 1 - 18 oz (540 mL) can mixed beans, drained and rinsed well 1/4 tsp (1 mL) ground cumin 1/4 tsp (1 mL) dried oregano 1/2 tsp (2 mL) paprika 1/8 tsp (0.5 mL) chili powder (optional) 1/2 cup (125 mL) grated Monterey Jack or crumbled goat cheese Salt and freshly ground black pepper Low-fat sour cream (optional) Place baking sheet on oven rack positioned in middle of oven. Preheat oven to 375 F (190 C). Cut yams lengthwise into wedges or into thick french fries. In large bowl, toss together yams with 1 Tbsp (15 mL) olive oil, 1/2 tsp (2 mL) salt, and 1/4 tsp (1 mL) ground black pepper. Carefully tip seasoned yams onto hot baking tray. Bake, stirring several times, until cooked through and starting to brown, about 45 minutes. While fries are baking, prepare chili. In large saucepan, heat remaining 1 Tbsp (15 mL) oil over medium heat. Add onion and garlic, and cook, stirring, until onion is soft and translucent, about 4 minutes. Stir in red pepper, green pepper, and corn. Continue cooking until peppers are soft, about 5 minutes. Stir in diced tomatoes, mixed beans, cumin, oregano, paprika, and chili powder. Bring chili to a simmer and cook, stirring occasionally, until mixture has thickened, about 20 minutes. Season to taste with salt and pepper. Set aside and keep warm. Divide fries among serving plates; top with a scoop of chili and a sprinkling of cheese. A dollop of sour cream makes a cooling accompaniment, if desired. Serves 6. Each serving contains:  409 calories; 12 g protein; 14 g total fat (6 g sat. fat,  0 g trans fat); 62 g carbohydrates; 12 g fibre; 362 mg sodium Source: " Cheese Please," alive #347, September 2011

This quick and easy cheese has the taste and texture of ricotta. Flavouring the cheese makes it perfect as a spread on sandwiches or as a dip for vegetables or fruits. Nutritional yeast adds an extra-cheesy taste. Nut Cheese 2 cups (500 mL) raw, unsalted macadamia nuts* 3/4 cup (180 mL) water 1 tsp (5 mL) salt 1 Tbsp (15 mL) lemon juice 2 tsp (10 mL) nutritional yeast (optional) Savoury Spread or Dip 1 recipe nut cheese (see recipe above) 2 garlic cloves, minced 1 tsp (5 mL) finely grated lemon zest 1 tsp (5 mL) Italian herb blend 1/8 tsp (0.5 mL) freshly ground black pepper Sweet Spread or Dip 1 recipe nut cheese (see recipe above) 1 Tbsp (15 mL) maple syrup or agave nectar 1 tsp (5 mL) finely grated orange zest Pinch ground cinnamon 2 tsp (10 mL) cocoa powder (optional) *Raw, unsalted cashews or blanched almonds can also be used. Soak nuts in 2 cups (500 mL) water for 8 to 24 hours. Drain and rinse nuts under cold water. Place nuts and water in blender and process, scraping down the sides as needed, until you have a smooth, thick paste. Be patient—this may take awhile, depending on how powerful your blender is. Blend in salt, lemon juice, and nutritional yeast (if using). Make nut cheese savoury or sweet by adding suggested ingredients and blending until well incorporated. Macadamia nut cheese can be stored in an airtight container in the refrigerator for up to 1 week. Makes about 2 cups (500 mL). Each plain 2 Tbsp (30 mL) serving contains: 123 calories; 2 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 3 g carbohydrates; 2 g fibre; 147 mg sodium Source: " Cheese Please," alive #347, September 2011

These mini meatballs are great on whole grain pasta, in a submarine sandwich, or served with a seasonal salad. Kids will love the surprise centre. 1 cup (250 mL) canned navy beans, drained and rinsed well 1 large free-range egg 1/2 cup (125 mL) whole wheat bread crumbs 1/4 cup (60 mL) parsley, chopped 1 lb (450 g) lean ground free-range turkey 1 ball (340 g) partly skimmed mozzarella cheese, cut into 1 in (2.5 cm) cubes 1 Tbsp (15 mL) extra-virgin olive oil 1 small yellow onion, grated 3 garlic cloves, minced 1 - 27 oz (796 mL) can no-salt-added crushed tomatoes 1/2 tsp (2 mL) dried oregano 1/4 tsp (1 mL) dried thyme Salt and freshly ground black pepper Parmesan cheese, freshly grated (optional) In large bowl, mash beans with potato masher until well mashed. Stir in egg, bread crumbs, parsley, turkey, 1 tsp (5 mL) salt, and 1/4 tsp (1 mL) black pepper until well combined. Form 1 Tbsp (15 mL) of turkey mixture into a disk about 2 in (5 cm) in diameter. Place 1 cube of mozzarella in the centre of the disk and wrap turkey mixture around cheese, pinching seams to seal. Roll meatball between your hands to form an even ball. Set meatball aside on a plate and repeat with remaining turkey mixture and cheese. You should have approximately 32 meatballs. To make sauce, heat oil in large saucepan over medium-high heat. Add onion and cook, stirring occasionally until onion is soft, about 3 minutes. Stir in garlic, then tomatoes, oregano, and thyme, and season with a pinch of salt and a grind of black pepper. Bring to a simmer, cover, and cook, stirring occasionally, for 10 minutes. If sauce gets too thick, add 1/4 cup (60 mL) water. Add meatballs to saucepan and carefully spoon sauce over meatballs to coat. Simmer meatballs in sauce until meat is cooked through and cheese is starting to melt, about 20 minutes. Serve over your favourite whole grain pasta. Top with freshly grated Parmesan cheese if desired. Serves 4. Each serving contains: 454 calories; 48 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 39 g carbohydrates; 11 g fibre; 649 mg sodium Tip: You can use dried navy beans from the bulk section if you prepare them in advance. Source: " Cheese Please," alive #347, September 2011

You’ll be hooked on this spruced-up salmon salad sandwich. Try using grainy mustard for a spread, if desired. 2 - 6 oz (170 g) wild salmon filets or 2 - 5.6 oz (160 g) cans wild salmon, drained 1/3 cup (80 mL) plain, low-fat Greek yogourt Juice of 1/2 lemon 2 Tbsp (30 mL) fresh chopped dill 1 shallot, minced 1 Tbsp (30 mL) capers 1/2 tsp (2 mL) dried coriander 1/4 tsp (1 mL) black pepper 1/8 tsp (0.5 mL) cayenne 2 tsp (10 mL) horseradish 8 slices whole rye bread 1 cup (250 mL) green cabbage, thinly sliced 1/2 cucumber, thinly sliced Preheat oven to 350 F (160 C). Bake salmon filets for 15 to 20 minutes, until fish flakes easily. Set aside to cool. Once cooled, flake into a small bowl. In large bowl, stir together yogourt, lemon juice, dill, shallot, capers, coriander, pepper, cayenne, and horseradish. Add salmon to bowl and mix well. Spread salmon mixture on 4 slices of bread; top each with cabbage, cucumber, and remaining bread slices. Serves 4. Each serving contains: 351 calories; 30 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 36 g carbohydrates; 5 g fibre; 546 mg sodium source: " The Humble Sandwich ", alive #347, September 2011

Fibre-rich white beans mashed with chipotle chili in adobo sauce makes a smoky filling for this wrap. The artichokes and roasted red peppers add bright flavour. You can use canned white beans if desired. 1 cup (250 mL) dried navy beans 1 Tbsp (15 mL) canned chipotle pepper in adobo sauce 2 garlic cloves, chopped 1 tsp (5 mL) fresh thyme 1/2 tsp (2 mL) cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper Juice from 1/2 lemon 1/4 cup (60 mL) extra-virgin olive oil 2 cups (500 mL) baby spinach 1/2 cup (125 mL) jarred artichoke hearts, sliced 1/2 cup (125 mL) roasted red pepper, sliced 4 - 100% whole grain wraps Place navy beans in large container; cover with water and soak overnight. Drain and rinse beans; place them in saucepan along with 4 cups (1 L) water and simmer until tender. Drain and let cool. Using food processor, blend together beans, chipotle pepper, garlic, thyme, cumin, salt, pepper, lemon juice, and olive oil until smooth. To assemble wraps, spread bean mixture onto each wrap and top with baby spinach, artichokes, and roasted red pepper. Roll up and cut wraps in half to serve. Serves 4. Each serving contains: 520 calories; 18 g protein; 21 g total fat (4 g sat. fat, 0 g trans fat); 67 g carbohydrates; 19 g fibre; 677 mg sodium source: " The Humble Sandwich ", alive #347, September 2011

This rich and sweet tasting sandwich will elicit moans from your office mates for a bite. Kids will love it too. Peanut butter and apple can also be used. 1/3 cup (80 mL) almond butter 1/2 tsp (2 mL) cinnamon 1/2 tsp (2 mL) vanilla extract 1 tsp (5 mL) honey 8 slices 100% whole grain bread 1 pear, preferably Anjou, thinly sliced 1/3 cup (80 mL) dried apricots, chopped 2 oz (60 mL) semi-soft goat cheese, crumbled In bowl, whisk together almond butter, cinnamon, vanilla, and honey. Spread almond butter mixture on 4 slices of bread. Top with pear slices, apricots, goat cheese, and remaining bread slices. Slice in half if desired. Serves 4. Each serving contains: 382 calories; 14 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 44 g carbohydrates; 6 g fibre; 341 mg sodium source: " The Humble Sandwich ", alive #347, September 2011

This no-knead stecca or “stick” sandwich bread is worth the bit of planning required. It’s perfect for our sardine or salmon sandwiches. 2 cups (500 mL) whole wheat bread flour 1 cup (250 mL) white bread flour 1 tsp (5 mL) salt 1 tsp (5 mL) turbinado, sucanat, or other sugar Generous 1/4 tsp (1 mL) active dry yeast 1 1/2 cups (350 mL) room temperature water Additional bread flour, extra-virgin olive oil, and salt In large bowl, mix together flours, salt, sugar, and active dry yeast. Stir in water until everything is moist. Cover bowl with plastic wrap and let sit at room temperature for 12 to 15 hours. Dough should be more than double in volume and appear very loose. Generously flour work surface and scrape out dough. Fold dough over itself three to four times until you have a soft, flattened ball of dough. Clean bowl and grease with olive oil. Place dough in bowl and turn to coat with oil. Cover with towel or plastic wrap and let rise again for 2 hours. Preheat oven to 500 F (260 C). Generously flour work surface and scrape out dough.  Slice dough into 4 equal pieces. Lightly oil baking sheet. Take each quarter of dough and stretch out to almost fit the length of the pan, leaving about 1/2 inch (1 cm) between each loaf; they will be thin at this point. Brush loaves with light coating of olive oil and let rise again for 30 minutes. Bake for 15 to 18 minutes or until dark golden brown on top. You may need to rotate pans halfway if bread is cooking unevenly. Allow to cool for 30 minutes on wire rack.   Slice each loaf in half through middle and then slice each of the 8 pieces in half lengthwise. You will have 16 slices of thin bread. Serves 8. Each serving contains: 167 calories; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 4 g fibre; 293 mg sodium source: " The Humble Sandwich ", alive #347, September 2011

This Asian-inspired sandwich is equally good in wraps. Use organic tofu to avoid genetically modified soy. 1 block firm tofu 3 Tbsp (45 mL) plus 2 tsp (10 mL) tamari or sodium-reduced soy sauce, divided 2 Tbsp (30 mL) rice vinegar 1 Tbsp (15 mL) sesame oil Juice of 1 1/2 limes 1/2 cup (125 mL) unsalted roasted peanuts 1/2 cup (125 mL) light coconut milk 1 tsp (5 mL) red chili flakes 1 tsp (5 mL) grated fresh ginger 1 medium carrot, peeled and shredded 1/2 head bok choy, thinly sliced 4 - 100% whole grain pitas, sliced in half Slice tofu lengthwise into 4 equal-sized pieces. Cut each piece into 1/2 in (1 cm) matchsticks. Place in large container. In bowl, whisk together 3 Tbsp (45 mL) tamari, rice vinegar, sesame oil, and juice of 1 lime. Pour over tofu, toss to coat, and marinate in refrigerator for at least 2 hours. In blender or food processor, mix together peanuts, coconut milk, chili flakes, ginger, remaining tamari, and remaining lime juice until well combined, but making sure some peanut bits remain. Stuff each pita half with tofu slices, shredded carrot, and bok choy. Drizzle in peanut sauce. Serves 4. Each serving contains: 328 calories; 17 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 27 g carbohydrates; 5 g fibre; 695 mg sodium source: " The Humble Sandwich ", alive #347, September 2011

Sustainable and inexpensive sardines pack a serious nutritional wallop, which includes a boatload of omega fats and vitamin D. Raisins add desirable sweetness that complements the licorice notes of fennel. 1/2 cup (125 mL) walnut pieces 1 medium carrot, shredded 1 tsp (5 mL) lemon zest 2 garlic cloves, chopped Salt and pepper, to taste 3 Tbsp (45 mL) extra-virgin olive oil Whole grain ciabatta bread or whole grain baguette 2 tins sardines packed in water, drained 1/3 cup (80 mL) golden raisins 1 fennel bulb, very thinly sliced 1 cup (250 mL) fresh parsley Add walnuts, carrot, lemon zest, garlic, salt, and pepper to bowl of food processor. Process until well combined. With machine running, pour in olive oil and mix until mixture holds together. Slice ciabatta or baguette into 4 - 6 in (15 cm) pieces and slice each piece in half lengthwise. To assemble, spread walnut mixture on each slice of bread and top half the slices with sardines, raisins, fennel, and parsley. Place remaining 4 slices of bread on top. Serves 4. Each serving contains: 492 calories; 23 g protein; 27 g total fat (3 g sat. fat, 0 g trans fat); 43 g carbohydrates; 8 g fibre; 548 mg sodium source: " The Humble Sandwich ", alive #347, September 2011

Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy nonirradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour. To make your own seasoning, mix together: 2 Tbsp (30 mL) paprika 2 Tbsp (30 mL) black pepper 2 Tbsp (30 mL) kosher salt 1 Tbsp (15 mL) garlic powder 1 Tbsp (15 mL) onion powder 1 Tbsp (15 mL) ground coriander 1 Tbsp (15 mL) dill 1 Tbsp (15 mL) red pepper flakes Store leftover Montreal spice mix in a glass jar with airtight lid. source: " Kid-Friendly Breakfasts " alive #347, September 2011

These high-protein wraps have a short preparation time, but to make them even more quickly, replace the sautéed onion, carrots, celery, and garlic with a frozen roasted vegetable mix. What’s appealing about this recipe is its adaptability. Make the basic egg-and-veggie mix with your picky eater’s favourite veggies, and add extra toppings (for example, grilled asparagus, sautéed spinach and mushrooms, or black beans) to the wraps of family members who have more sophisticated palates. 1/2 Tbsp (7.5 mL) extra-virgin olive oil 1 medium onion, chopped 1 cup (250 mL) shredded carrots 1/2 cup (125 mL) chopped celery 4 garlic cloves, minced 3 free-range eggs 3 Tbsp (45 mL) hummus 2 tsp (10 mL) honey mustard Salt and black pepper to taste 2 tsp (10 mL) Italian seasoning 1 tsp (5 mL) Montreal spice mix  (see recipe to make your own) 2/3 cup (160 mL) low-fat cheddar cheese, shredded 4 small whole grain flatbreads Salsa (optional) Heat oil in skillet over medium heat, and sauté onion, carrots, celery, and garlic until tender. Set aside. In small mixing bowl, whisk together eggs, hummus, mustard, salt, and pepper. Scramble eggs then stir in sautéed vegetables, Italian seasoning, Montreal spice mix, and half the cheese. Assemble wraps, equally distributing remaining cheese and egg-and-veggie mixture among them. Serve with salsa. Makes 4 servings. Each serving contains: 254 calories; 14 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 26 g carbohydrates; 4 g fibre; 440 mg sodium source: " Kid-Friendly Breakfasts ", alive #347, September 2011 Vegan substitutions Make the Eat Your Protein Breakfast Wraps vegan by replacing eggs with crumbled tofu and some curry powder, and replacing cheese with ground cashews.

Bread pudding is an English dish typically made with generous amounts of sugar. This apple pie-inspired version is lightly sweet and fruity, perfect for breakfast, and a practical way to use up bread that’s a bit stale. Note that you’ll need to make the pudding mix the night before. Pudding 5 cups (1.25 L) sliced apples (Cortland or Golden Delicious apples work well) 4 cups (1 L) cubed whole grain bread 1/4 cup (60 mL) cranberries or raisins (optional) 1/3 cup (80 mL) apricot purée* 1/4 cup (60 mL) almond butter 1 cup (250 mL) 2% milk 2 tsp (10 mL) cinnamon Dash nutmeg Toppings (optional) low-fat yogourt honey your favourite berries In medium pot with about 1/2 cup (125 mL) water, cook apples until they are soft but still hold their shape. Place cooked apples in oiled 8 x 8 x 2 in (2 L) baking pan and mix in cubed bread and cranberries. Blend apricot purée, almond butter, milk, cinnamon, and nutmeg with handheld blender and pour mixture over bread mix. Cover and refrigerate overnight. Preheat oven to 350 F (180 C). Bake pudding uncovered for 30 minutes. Let cool, and serve topped with yogourt, honey, and berries. *To make about one cup apricot purée, a healthy substitute for sugar, place 1 cup (250 mL) dried apricots in small pot and cover them with water. Let boil over high heat and then simmer until fruit is tender and most of the water has been absorbed. Blend until smooth using handheld blender. Extra purée can be stored in the freezer. Makes 8 servings. Each serving contains: 241 calories; 6 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 5 g fibre; 177 mg sodium source: " Kid-Friendly Breakfasts ", alive #347, September 2011

Oatmeal is a low glycemic index food (it’s a good source of soluble fibre) that combats heart disease by lowering bad cholesterol (LDL) levels. This simple recipe for oatmeal is sweetened naturally by dates and frozen fruit, which also helps cool the oatmeal to a temperature that’s just right. Double, triple, or quadruple the recipe to serve the whole family. 1/2 cup (125 mL) 2% milk 1/4 cup (60 mL) rolled oats 1 date, mashed with fork (soften the date in water to make mashing easier) 1/2 tsp (2 mL) almond or peanut butter Cinnamon to taste 1/4 cup (60 mL) frozen fruit (such as raspberries or mango) In small pot, bring milk to a simmer and then stir in oats. Stir and cook for about 5 minutes over medium heat. Cover and cook over low heat for 3 minutes before stirring in date, nut butter, cinnamon, and frozen fruit. Serve. Makes 1 serving. Each serving contains: 198 calories; 8 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 65 mg sodium source: " Kid-Friendly Breakfasts ", alive #347, September 2011

This is like a grilled cheese sandwich, but for breakfast. Made with whole grain bread instead of white bread and filled with fruit instead of sugary jam, it is a low glycemic index food, meaning it will help keep your child full until lunchtime. 2 slices whole grain bread 1 Tbsp (15 mL) peanut butter 1 banana, sliced 1 tsp (5 mL) maple syrup Dash cinnamon Spread peanut butter onto bread slices. Top one slice with banana, drizzle on maple syrup, and sprinkle with cinnamon. Place second slice of bread on top and then grill sandwich using a grilled sandwich maker. Serve. Makes 1 serving. Each serving contains: 406 calories; 12 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 65 g carbohydrates; 8 g fibre; 322 mg sodium source: " Kid-Friendly Breakfasts ", alive #347, September 2011 Stovetop or toaster oven version If you don’t have a grilled sandwich maker, oil a skillet, heat it over medium-high heat, and grill the sandwich, letting it cook for about 2 minutes on each side. You can also grill the sandwich by brushing it with oil and using a toaster oven with a grill setting to grill it for a few minutes on each side.

This West Coast take on green goddess dressing dished up with heart-healthy salmon is a double heart-smart dinner. 1 small avocado, peeled and chopped 1 garlic clove, minced 2 cups (500 mL) buttermilk 2 Tbsp (30 mL) fresh basil, chopped 2 Tbsp (30 mL) fresh tarragon, chopped 1 Tbsp (15 mL) rice wine vinegar 1 Tbsp (15 mL) extra-virgin olive oil Sea salt, to taste 1 head butter or Boston lettuce 1 - 8 oz (250 g) filet cooked salmon, at room temperature 1/2 English cucumber, thinly sliced 3 Tbsp (45 ml) shelled hemp hearts (optional) For dressing, whirl avocado, garlic, buttermilk, basil, tarragon, vinegar, and oil in blender. If dressing is too thick, thin with water. Taste and season with salt, if you wish. Coarsely tear lettuce and place in bowl. Crumble in salmon and add cucumber. Drizzle with half the dressing and toss to mix (refrigerate remaining dressing for another day). Sprinkle with hemp hearts. Serves 4. Each serving contains:  223 calories; 25 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 110 mg sodium source: " Avocados ", alive #347, September 2011

Brazilians have a way with avocados. Avocado shakes and smoothies are a regular part of their diet and can be made sweet or savoury. It’s a healthy and flavourful way to put a bounce in your step first thing in the morning! 2 cups (500 mL) unsweetened almond milk 1 avocado, peeled and chopped 1 Tbsp (15 mL) lemon juice 1 tsp (5 mL) natural vanilla extract 3 Tbsp (45 mL) wildflower honey 4 ice cubes Place all ingredients in blender and whirl until smooth. Taste and add more honey, if you wish. Serves 2. Each serving contains: 247 calories; 2 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 36 g carbohydrates; 6 g fibre; 177 mg sodium source: " Avocados ", alive #347, September 2011

This is an easy and satisfying way to eat an avocado. It also doubles as a quick and colourful hors d’oeuvre. 1/4 cup (60 mL) extra-virgin olive oil 1 1/2 tsp (7 mL) cumin seeds 1 whole grain baguette 2 avocados, peeled and coarsely chopped 1 lemon or lime Sea salt and ground black pepper, to taste Preheat oven to 450 (230 C). In small saucepan, carefully heat oil until just warm. Add cumin seeds, then remove from heat. Let steep 10 to 15 minutes. Slice baguette into thin rounds and spread on baking sheet. Lightly brush each piece (both sides) with cumin-infused oil. Bake in oven until lightly toasted, 2 to 3 minutes per side. Top each toast with a piece of avocado and smash down with fork. Place on platter and squeeze lemon or lime juice over top. Sprinkle with salt and pepper to taste. Makes 18 to 20 pieces. Each piece contains: 140 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 20 g carbohydrates; 2 g fibre; 209 mg sodium source: " Avocados ", alive #347, September 2011