Food

This is the new breakfast of champions. Packed with protein and fibre, this dish tastes like hot cereal meets scrambled eggs at the diner! 1 cup (250 mL) cooked quinoa (tip: great way to use up leftovers) 1/4 cup (60 mL) green salsa (salsa verde) 3 free-range eggs, lightly beaten 1 avocado, peeled and sliced 2 Tbsp (30 mL) basil or cilantro, coarsely chopped 2 Tbsp (30 mL) Parmesan, finely grated (optional) Pour hot water into frying pan to just cover bottom. Bring to a boil over medium-high heat. Stir in quinoa and salsa. When warm, stir in eggs. Using spatula, swiftly scramble eggs. Remove from heat and stir in avocado, basil, and cheese, if using. Garnish with extra basil sprigs. Serves 2. Each serving contains: 342 calories; 15 g protein; 20 g total fat (4 g sat. fat, 0 g trans fat); 27 carbohydrates; 7 g fibre; 406 mg sodium source: " Avocados ", alive #347, September 2011

In Hindi, “chai” means simply a cup of tea with milk and sugar. There are so many variations that an entire book could be written on ways to make chai. Vij’s chai goes very well with Indian desserts or as an after-dinner drink in place of dessert. 12-15 green cardamom pods 5 1/2 cups (1.4 L) water 1 1/2 tsp (7 mL) fennel seeds 2 Tbsp (30 mL) sugar 5 teabags 3/4 cup (180 mL) milk Place a small bowl and tea strainer beside the stove. With a knife or your hands, peel the green cardamom skins halfway so you can see the seeds inside. In a kettle or a large pot, combine water, cardamom pods, fennel, and sugar; stir once, then bring to a boil on medium-high heat. As soon as the water starts to boil vigorously, add teabags. Stir once and boil for 1 minute, or 1 1/2 minutes for slightly stronger tea. Using a spoon, remove teabags and place them in the bowl. Discard these later. Reduce the heat to medium and add milk. Heat for 30 to 45 seconds, then turn off heat. Place the tea strainer over each cup individually and fill. You should have enough to fill 6 cups. Be careful, as this is very hot chai. Serves 6. source: " Vij's ", alive #303, January 2008

If you are not a fan of ginger, make this soup with garlic instead. Choose either garlic or ginger, since using both will hide the flavour of the coriander seeds. Similarly, use curry leaves or cilantro, but do not use both. In the winter we use curry leaves and in the summer we use cilantro. Also be sure to use juicy tomatoes so you get a rich tomato taste. 1/3 cup (80 mL) canola oil 1/4 tsp (1 mL) asafoetida powder* 1 Tbsp + 1 tsp (20 mL) cumin seeds 15 to 20 curry leaves (optional) 1 oz (28 g) ginger (or 5 large cloves of garlic), peeled and thinly sliced 1 Tbsp + 1 tsp (20 mL) coriander 1 tsp crushed (5 mL) cayenne pepper 1 1/2 tsp (7 mL) salt 3 cups (750 mL) pured tomatoes (9 medium) 6 cups (1.5 L) water (or 3 cups/750 mL water and 3 cups/750 mL chicken stock) 1/2 cup (125 mL) whipping cream (optional) 1/2 cup (125 mL) chopped cilantro *Available from specialty food stores, but you may have to ask for it. In a large pot, heat oil for 1 minute on medium-high heat. Add asafoetida powder, cumin seeds, and curry leaves and allow to sizzle for 30 seconds. The curry leaves will begin to shrivel. Add ginger (or garlic) and stir well. (If you are using garlic, saute for 2 to 3 minutes until golden brown.) Reduce the heat to medium and add coriander, cayenne, and salt. Stir and saut for 5 minutes. Add tomatoes and water (or water and chicken stock). Stir well; cover and bring to a boil. Reduce the heat to medium-low and simmer for 1/2 hour. For a richer soup, stir in whipping cream. Just before serving, stir in cilantro. To serve, ladle soup into 6 individual bowls. Serves 6. source: " Vij's ", alive #303, January 2008

We originally used orange roughy in this recipe, but when we realized it is considered an endangered fish, we switched to halibut. If you can’t find halibut, substitute a similar, firm white fish that is readily, and preferably, locally available. The coconut curry also tastes great with prawns, grilled chicken, or vegetables. Halibut 6 fillets Pacific halibut, about 7 oz (200 g) each 1/2 cup (125 mL) canola oil 1/2 tsp (2 mL) ground cayenne pepper 1 1/2 tsp (7 mL) salt 2 tsp (10 mL) ground black mustard seeds 1 tsp (5 mL) dried green fenugreek leaves (known as “kasuri methi”) 1 cup (250 mL) ground bread crumbs 1/2 cup (125 mL) canola oil for searing Mix the 1/2 cup (125 mL) canola oil, cayenne, salt, black mustard seeds, and fenugreek leaves in a large mixing bowl. Gently add the fillets and mix well. Make sure the halibut is well covered in the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours. Spread bread crumbs on a flat plate. Dip each fillet in bread crumbs, making sure both sides of each piece are completely coated. Arrange coated fillets on a baking tray. Heat 1 Tbsp (15 mL) of the canola oil in a small, nonstick frying pan on medium-high heat for 1 minute. Sear a breaded fillet on one side for 2 to 3 minutes. The breadcrumbs will appear a darkish brown. Gently turn the fillet over and sear for another 2 to 3 minutes. Turn the fillet over again, and cook the first side for 3 to 4 more minutes (depending on how thick the fillet is). Turn the fillet over once more and cook the second side for 3 to 4 minutes. Repeat with each remaining fillet, adding up to 1 Tbsp (15 mL) of oil per fillet. Place cooked fillets on a large plate or directly in the bowls you will serve them in. (You don’t want to place the cooked fillets on paper towels, as the breadcrumbs will stick to the towels.) Pour the hot coconut curry (see recipe below) over each fillet and serve with Pearl Barley Pilaf or plain rice. Coconut Curry 1/2 cup (125 mL) canola oil 20 to 25 curry leaves 3 Tbsp (45 mL) garlic, chopped 1 cup (250 mL) onion, puree 4 medium tomatoes, chopped finely 1 Tbsp (15 mL) ground coriander 1 Tbsp (15 mL) ground cumin powder 1 Tbsp + 1 tsp (20 mL) salt 1/2 tsp (2 mL) ground cayenne pepper 6 whole cloves 3 cups (750 mL) water 1 cup (250 mL) stirred coconut milk Heat oil on medium heat in a medium pot for 1 minute. Add the curry leaves and let them sizzle for about 45 seconds (or until they begin to shrivel). Keep your face at a distance, as water from within the leaves can sometimes splatter. Add the garlic and saute for 3 to 4 minutes, or until it is light brown. Add the puree onions and continue to saute until they are brown, about 10 minutes. Stir in the tomatoes, cumin, coriander, salt, cayenne, and cloves. Continue cooking for 8 minutes, or until the water from the tomatoes has evaporated and the oil is glistening. Stir in the water and coconut milk. Bring to a boil. Cover, reduce heat, and simmer for about 15 minutes. If you wish, take out the cloves and curry leaves before serving. Serves 6. source: " Vij's ", alive #303, January 2008

Sometimes it’s just nice to eat something other than rice and bread with Indian food. This pilaf can be served in place of a rice pilaf with any dish and many actually prefer it, as the barley can take more spices than rice. Pearl Barley 3/4 cup (180 mL) pearl barley 3 cups (750 mL) water 1 1/2 tsp (7 mL) canola oil 1 1/2 tsp (7 mL) salt Rinse barley in cold water. Combine water, oil, and salt in a medium pot and heat on high heat. When water reaches a vigorous boil, add barley. Reduce the heat to low; cover and simmer for 25 minutes. Stir barley, replace lid, and turn off the heat. Allow to sit for 5 to 10 minutes. Masala 1/4 cup (60 mL) canola oil 1 1/2 cups (350 mL or 1 large) onion, chopped 2 Tbsp (30 mL) garlic, finely chopped 1 1/2 Tbsp (22 mL) ginger, finely chopped 1 Tbsp (15 mL) jalapeno pepper, finely chopped 1/3 cup (80 mL) cilantro, chopped In a separate frying pan, heat the oil on medium-high for 1 minute. Add the onions and saute them for 5 to 8 minutes or until they are golden. Add the garlic and saute for another 3 to 4 minutes. Add the ginger and jalapeno pepper, then stir and cook for 2 or 3 minutes. Add the barley to the masala, add cilantro, and stir well. When reheating, add 1/2 cup (125 mL) water to the barley pilaf and heat it on medium heat. As soon as you see steam, reduce the heat to low; cover and simmer for 5 minutes. Serve immediately. Serves 6. source: " Vij's ", alive #303, January 2008

Here’s a healthy spin on me dear old Mom’s classic dessert. Short-grain rice gives the pudding a creamy texture. 4 cups (1 L) organic soy milk 3/4 cup (175 mL) organic shortgrain brown rice 1/3 cup (75 mL) brown sugar 1/4 cup (60 mL) organic raisins or currants 1/4 cup (60 mL) organic dried cranberries 1 tsp (5 mL) cinnamon In a medium saucepan, stir together the soy milk and the rice. Bring the mixture to a boil, cover, reduce heat to medium-low, and simmer. Stir occasionally. Cook until the rice is tender, about 60 minutes. Stir in the brown sugar, raisins, dried cranberries, and cinnamon. Continue stirring until the pudding becomes creamy in consistency. Remove from heat. Let sit covered for 15 minutes. Don’t be tempted to skip the 15-minute timeout; it really makes the dessert creamy. Stir once more and serve warm. Makes eight 1/2-cup (125 mL) servings. Each 1/2-cup (125 mL) serving contains: 170 calories, 1.5 g total fat, 0 g sat fat, 50 mg sodium, 37 g cholesterol, 2 g fibre, 4 g protein. Source: Ultimate Foods for Ultimate Health and Don’t Forget the Chocolate! by Liz Pearson, RD, and Mairlyn Smith, HEc (Whitecap Books, 2007) source: " Comfort Foods ", alive #303, January 2008

Snuggled under a duvet and munching warm cookies sure beats shovelling snow or schlepping around in the pouring rain. These low-fat cookies may be a healthier version of your recipe, but they’re still treats, so no pigging out. 1 Tbsp (15 mL) ground flaxseed 2 Tbsp (30 mL) skim milk powder 3 Tbsp (45 mL) water 1/4 cup (60 mL) organic canola oil 1/2 cup (125 mL) brown sugar 1/4 cup (60 mL) organic granulated white sugar 1 tsp (5 mL) pure vanilla extract 2 Tbsp (30 mL) wheat germ 1/2 tsp (2 mL) baking soda 1/2 cup (125 mL) bittersweet chocolate chunks, at least 60 to 70 percent cacao 1/4 cup (60 mL) chopped dried tart cherries 1-1/4 cups (310 mL) whole wheat flour 2 Tbsp (30 mL) wheat germ 1/2 tsp (2 mL) baking soda 1/2 cup (125 mL) bittersweet chocolate chunks, at least 60 to 70 percent cacao 1/4 cup (60 mL) chopped dried tart cherries Preheat oven to 375 F (190 C). Line a cookie sheet with unbleached parchment paper or lightly spray with canola oil. In a small bowl, mix together the ground flaxseed, skim milk powder, and the water. Set aside for 5 minutes. Meanwhile, beat together the canola oil and the brown and white sugars. The batter will look like wet sand, but don’t worry–it’s supposed to. Pour in the flaxseed mixture and the vanilla extract. Beat for 1 to 2 minutes or until creamy. Stir in the whole wheat flour, wheat germ, and baking soda. Stir in the chocolate chunks and dried cherries until well combined. Drop by tablespoonfuls onto the prepared cookie sheet, press down to flatten slightly, and bake for 8 to 10 minutes or until lightly browned. Let set on the cookie sheet for 1 minute; then remove with a spatula and cool on a wire rack. Store for up to 3 days in an airtight container or freeze for up to 1 month. Makes 24 cookies. Each cookie contains: 106 calories, 4.5 g total fat, 0 g sat fat, 0 g trans fat, 29 mg sodium, 15 g cholesterol, 1 g fibre, 1 g protein source: " Comfort Foods ", alive #303, January 2008

1 Tbsp (15 mL) butter 1 large onion, finely chopped 1 garlic clove, crushed or finely chopped 1 Tbsp (15 mL) chili powder 1 tsp (5 mL) ground cumin 1 tsp (5 mL) oregano, dried 1 jalapeo pepper, finely chopped 1 tsp (5 mL) basil, dried 2 carrots, sliced 2 celery stalks, sliced 1 green pepper, chopped 28 oz (828 mL) can of diced plum tomatoes with juice 12 oz (340 g) package of seasoned ground tofu 19 oz (562 mL) can of red kidney beans, drained and rinsed Over medium heat saute butter and onion until onions are clear. Add the garlic, chili powder, cumin, oregano, jalapeo, and basil. Saute for 1 minute, stirring to mix. Add carrots, celery, and green pepper and saute for a few minutes to soften. Stir in remaining ingredients (tomatoes, ground tofu, and beans) and bring almost to a boil, then reduce heat to low and simmer for at least 1 hour. The longer it simmers, the better. Adjust spices to taste. Sprinkle with grated Parmesan or cheddar cheese and serve with crusty bread (garlic bread is good, too). Serves 4. Source: alive #303, January 2008

Both the flowers and the fruit of the yucca are edible. Only eat the flower petals, however, as the flower centres are extremely bitter. 2 bunches arugula, cleaned and dried 4 Tbsp (60 mL) extra-virgin olive oil 1/2 cup (125 mL) pecans 20 to 30 yucca flowers, bitter centres removed 1 Tbsp (15 mL) red wine vinegar Arrange arugula leaves on plates. Heat olive oil in a small skillet. Add pecans and cook quickly over medium-high heat, stirring frequently. As pecans begin to darken, toss in yucca flowers. Keep them moving in the pan, cooking for no more than 2 minutes. Spoon the pecans and yucca over the arugula. Add the vinegar to the hot pan to deglaze any browned bits of food that may have stuck to the pan. Spoon vinegar over salad. Serve immediately. Serves 4. Source: Edible Flowers: From Garden to Palate, by Cathy Wilkinson Barash (Fulcrum, 1993) source: " Yucca ", alive #304, February 2008

This is a versatile and fun recipe for getting the kids involved and has been a SOBO menu mainstay. The brown rice adds a nice nuttiness and is healthier, too! 3 cups (750 mL) brown rice 3 1/4 cups (810 mL) water 2 tsp (10 mL) salt 4 tsp (20 mL) mirin 3 Tbsp (45 mL) rice wine vinegar 4 tsp (20 mL) sesame oil 4 tsp (20 mL) wasabi powder, made into paste by adding a bit of water 3 Tbsp (45 mL) Japanese mayo 1 avocado, thinly sliced 15 oz (425 g) smoked Chinook salmon, sliced paper-thin 12 pressed tofu pockets (available at Asian specialty stores) 4 tsp (20 mL) black sesame seeds, lightly toasted 2 cups (500 mL) sunflower sprouts 1/4 tsp (1 mL) light soy sauce Wash rice until it runs clear. Combine rice, salt, and enough water to fill to the 3-cup mark on rice cooker. Start rice cooker according to manufacturer’s directions. For stovetop method combine rice, water, and salt in a saucepan and bring to boil; simmer for 20 minutes. Remove from heat and let rest for 10 minutes. Add mirin and rice wine vinegar to rice in a wooden bowl. Fan and slice through rice with a wooden flat paddle to separate individual rice kernels while cooling quickly. This process should take about 4 minutes (over-paddling will make the rice gummy). Cover rice with damp towel and let rest for 10 minutes. Put sesame oil in a bowl; use it to keep rice from sticking to your fingers. With well-oiled hands begin forming and shaping rice into balls or discs the size of a toonie but about 3/4 in (1.9 cm) thick. Lay discs on a clean work surface and start an assembly line: Mix wasabi paste and Japanese mayo together and paint a disc. (The wasabi mayo acts as a glue to hold avocado and fish in tofu pockets.) Add slices of avocado and smoked fish onto the discs. Gently open tofu pouches and fill with rice, avocado, and fish discs. Sprinkle each with sesame seeds and top with a few sprouts. Just before serving squirt 1/4 tsp (1 mL) light soy sauce into each pocket. Serves 6. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

This salad is tough to “beet” and is as naturally sweet as they come. When beets are in season check locally for different varieties for added colour and taste. 6 cups (1.5 L) beets, roasted and diced 3/4 cup (180 mL) walnuts, toasted 12 oz (350 mL) port wine vinaigrette (recipe at the bottom) 6 cups (1.5 L) mixed greens 3/4 cup (180 mL) goat cheese, crumbled Pepper, coarsely ground Kosher salt Wash whole beets, rub with olive oil, and wrap tightly in aluminum foil. In a 400 F (200 C) oven, roast for 45 minutes for small beets, up to 2 hours for larger beets, until tender throughout. Peel while still hot. Toast walnuts for 7 minutes on clean, dry sheet pan at 400 F (200 C). Toss beets, greens, walnuts, and cheese with port wine vinaigrette and season to taste with salt and pepper. Serves 6. Port Wine Vinaigrette 3/4 cup (180 mL) port wine 1/2 cup (125 mL) orange juice 1 cup (250 mL) cider vinegar 1/4 cup (60 mL) maple syrup 1 Tbsp (15 mL) minced shallots 1 tsp (5 mL) salt 1 Tbsp 15 mL) sugar 1 1/2 cups (350 mL) extra-virgin olive oil Combine all ingredients except olive oil. Let sit for 30 minutes; then slowly whisk in olive oil. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

Pasta tastes best made fresh, but if you don’t have a good Italian shop close by that sells fresh pappardelle, use a tagliatelle noodle (dried noodles work well, too). Wild mushrooms grow in our backyard in Tofino; however, city dwellers can find a wide variety in better produce stores. I particularly like portobello, cremini, and shiitake. 1 1/2 lb (750 g) pappardelle pasta 1/3 cup (80 mL) extra-virgin olive oil 1 1/2 lb (750 mL) assorted mushrooms (we use lobster, chanterelle, and pine) 3/4 cup (180 mL) leek whites, washed and sliced 1 1/2 tbsp (22 mL) garlic, minced 1 1/2 tsp (7 mL) salt 1/3 cup (80 mL) white wine 1 cup (250 mL) vegetable stock 1 1/2 cups (350 mL) arugula 3/4 cup (180 mL) Parmesan cheese, grated 3 Tbsp (45 mL) Italian parsley, chopped Pepper, freshly ground In large, heavy-bottomed pot, bring 6 1/3 quarts (6 L) salted water to a boil. For fresh pasta, cook 4 minutes at a rolling boil, stirring constantly to prevent clumping. For dried pasta, follow directions on box. In large saute pan over medium-high heat, add olive oil, mushrooms, leeks, and garlic. Saute for 5 to 6 minutes, stirring frequently until all mushrooms are soft. Add salt and white wine. Continue cooking for 3 minutes until most of the wine is absorbed. Add vegetable stock; reduce for 2 minutes. Add pasta, toss well, then fold in the arugula and half the Parmesan cheese. Sprinkle with freshly chopped parsley and separate into 6 pasta bowls. Finish with remaining Parmesan and freshly ground pepper to taste. Serves 6. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

The key to a great sorbet lies in the fruit; it must be ripe and prepared accordingly. For example, a melon sorbet requires peeled and seeded melon; strawberries should be washed and de-stemmed; blueberries, raspberries, and blackberries are usually good to go. 1 cup (250 mL) water 1 cup (250 mL) sugar 4 cups (1 L) ripe fruit 2 Tbsp (30 mL) lemon juice Make a simple syrup by dissolving the sugar into boiling water; stir in lemon juice and desired fruit and remove from heat. Let sit for 5 minutes before pureing in blender or food processor. Freeze according to the directions on the ice cream maker. While it is possible to make a sorbet without an ice cream maker by taking the mixture out of the freezer every hour or so to manually break up the ice crystals, this is both time consuming and no guarantee of texture. An inexpensive machine ($40 and up) will make simple work of any sorbet. source: " SOBO's Sophisticated Bohemians ", alive #304, February 2008

This vegan main dish is fabulous served with spicy mango chutney. 2 Tbsp (30 mL) organic canola oil* 1 medium onion, diced 6 cups (1.5 L) butternut squash (approx. 2 lb/1 kg), peeled, cut into 1 in (2.5 cm) cubes 1 Tbsp (15 mL) curry powder 1/2 tsp (2 mL) ground cinnamon 1/2 tsp. (2 mL) cracked pepper (not ground) 2 cups (500 mL) low sodium, organic vegetable broth 2 - 19 fl oz (540 mL) cans organic low-sodium black beans, drained and rinsed 8 whole dried apricots, coarsely chopped Heat 3.7 quart (3.5 L) saucepan over medium heat. Add oil and diced onion. Saute for 2 minutes or until onion starts to turn golden. Add cubed squash; saut for 5 minutes until slightly golden brown. Add curry, cinnamon, and cracked pepper and saut for 1 minute or until spices are well incorporated. Add vegetable broth. Stir well, scraping fried bits off the bottom of the pan to prevent stew from sticking to pot. Stir in black beans and apricots. Bring to the boil, cover, reduce heat to low, and simmer for 30 to 35 minutes, or until the squash is cooked through and soft. Stir occasionally. Let sit for 10 minutes, stir once, and then serve in bowls. *Cold-pressed, unrefined organic canola oil has a nutty flavour that goes well with savoury dishes and is also a source of omega-3 fatty acids. Makes 4 - 1 3/4 cup (425 mL) servings. Each serving contains: 431 calories; 21 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 75 g carbohydrates; 17 g fibre; 247 mg sodium Source: Ultimate Foods for Ultimate Health… and don’t forget the chocolate! by Liz Pearson, RD, and Mairlyn Smith, PHEc (Whitecap Books, 2007) source: " Tasty Temptations ", alive #304, February 2008

According to Canada’s Food Guide this nutrient-dense, one-bowl dinner provides a serving of fish, three servings of fruits and veggies, and a one-half serving of milk. 3 cups (750 mL) reduced-sodium chicken stock 1 medium onion, diced 3 cloves garlic, minced 3 large carrots, chopped 2 stalks celery, chopped 1 red bell pepper, chopped 1 small unpeeled potato, diced 1 cup (250 mL) corn kernels, fresh or frozen 13 oz (370 g) salmon fillet cut into 1 in (2.5 cm) cubes 1 cup (250 mL) fat-free evaporated milk In large pot with lid add chicken stock, onion, garlic, and carrots. Bring to a boil. Add celery, red pepper, potatoes, and corn. Stir in well. Bring back to boiling; reduce heat, cover, and simmer for 10 minutes until veggies are cooked. Add salmon, cover, and simmer for 5 minutes, or until salmon is just cooked. Add fat-free evaporated milk. Stir until combined. Add pepper to taste. Serve. Makes 4 - 2 cup (500 mL) servings. Each serving contains: 340 calories; 29 g protein; 11 g total fat (2.5 g sat fat, 0 g trans fat); 36 g carbohydrates; 5 g fibre; 400 mg sodium Source: Ultimate Foods for Ultimate Health… and don’t forget the chocolate! by Liz Pearson, RD, and Mairlyn Smith, PHEc (Whitecap Books, 2007) source: " Tasty Temptations ", alive #304, February 2008

“This is probably the most requested recipe from our kitchens;” says Morrison. “It signals the start of the growing season and goes great with all seasonal vegetables. For this recipe we use the yellow or red miso paste when preparing the vinaigrette.” 1/4 cup (60 mL) miso paste 2 tsp (10 mL) wasabi powder 1/2 cup (125 mL) rice wine vinegar 4 tsp (20 mL) soy sauce 2 tsp (10 mL) sugar 1/2 tsp (2 mL) garlic, diced 1/2 tsp (2 mL) Asian fish sauce 1/2 tsp (2 mL) ginger, diced 1 1/3 cups (315 mL) canola oil 2 Tbsp (30 mL) green onions, chopped 4 tsp (20 mL) sesame seeds, toasted 36 spears asparagus 1/2 lb (225 g) seasonal greens In a large bowl combine the miso paste and wasabi, add the vinegar, and stir to dissolve the paste and wasabi. Add the soy sauce, sugar, garlic, fish sauce, and ginger; whisk to combine, adding the oil to emulsify. Stir in the onions and toasted sesame seeds. Blanch the asparagus in boiling water (about 1 to 2 minutes) and, when cooked, chill in an ice bath and set aside to dry. In a large bowl place greens and enough dressing to coat, and toss gently. Serve with the asparagus. Serves 6. source: " Emerald Lake Lodge ", alive #305, March 2008

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

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

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

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

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

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

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

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