Food

Keep a close eye on the first step or you will burn your caramel. Keep the heat low, the spoon stirring, and remove the pot from heat as soon as desired texture is achieved. A tasty and tart finish to any gathering. 1/3 cup (80 mL) butter 1 cup (250 mL) brown sugar 2 cups (500 mL) rhubarb, cut in 1 in (3 cm) pieces 1 1/2 cup (350 mL) flour 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) salt 1/3 cup (80 mL) butter 3/4 cup (180 mL) sugar 2 eggs 1/2 tsp (2 mL) vanilla extract 1/2 cup (125 mL) milk 1/2 cup (125 mL) pecans, chopped Preheat oven to 350 F (180 C). Melt butter and brown sugar in a 9 in round (23 cm) pan and stir until smooth to create a caramel; spread evenly over bottom of the pan. Arrange rhubarb evenly over the caramel and set aside. To prepare the batter, sift together the flour, baking powder, and salt, and set aside. Cream together the butter and the sugar until light and fluffy; add the eggs one at a time, beating well after each addition. Stir in vanilla. Add the dry ingredients and milk alternately, and stir until just combined. Stir in the pecans and pour over the rhubarb. Place in the oven and bake for 20 to 25 minutes or until the cake springs back when touched. Remove from oven and cool 10 minutes before turning it out onto a serving tray. Serve with whipped cream or ice cream. source: " Emerald Lake Lodge ", alive #305, March 2008

Served with boiled baby potatoes and seasonal vegetables, this will warm whatever winter is left in your bones. Lamb or chicken can also be substituted, but keep an eye on the moisture level and reduce your simmering time accordingly. 1/2 cup (125 mL) flour 3 tsp (15 mL) paprika 1 tsp (5 mL) salt 1 tsp (5 mL) black pepper 6 elk shanks, cut 2 in (5 cm) thick 2 Tbsp (30 mL) vegetable oil 2 carrots 1 onion 4 stalks celery 2 tomatoes 1 lemon, juiced, zest reserved 1 tsp (5 mL) whole black peppercorns 4 cloves garlic 1 cup (250 mL) red wine 3 cups (750 mL) game stock Combine flour, paprika, salt, and pepper in a large plastic bag; add elk shank cuts and toss them to coat evenly. In a large saucepot heat the oil over medium heat, add elk, and brown evenly (about 5 to 6 minutes). Remove and set aside. Add the vegetables to the pan and saut until fragrant (1 to 2 minutes); add the juices, zest, garlic, and peppercorns and saut for 5 more minutes. Deglaze the pot with the wine, scraping the brown bits off the bottom of the pot; add the stock and bring to a boil. Return the shanks to the pot and reduce to a simmer. Cook for about 3 hours or until the meat is tender. Remove meat from the pot and pure the sauce until smooth; season with additional salt and pepper if needed. Serves 6. source: " Emerald Lake Lodge ", alive #305, March 2008

Morels are as delicious as they are dear in price, so you might want to start by experimenting with other mushroom varieties. The exotic varieties are common enough in Canada and carry both good nutrition and a broad range of flavours and textures. 1 lb (450 g) fresh morel mushrooms, rinsed 1/2 cup (125 mL) butter 1 small onion, finely diced 2 stalks celery, finely chopped 2 cloves garlic, finely chopped 1/2 cup (125 mL) flour 8 cups (2 L) chicken or vegetable stock 1 bay leaf 3 sprigs fresh thyme 1 cup (250 mL) whipping cream Pinch mace or nutmeg Salt and pepper, to taste Clean and halve the large mushrooms and set aside. In a saucepot, melt the butter, add the vegetables, and saut until fragrant (about 1 to 2 minutes). Stir in the flour and blend to combine. Slowly mix in the cold stock and stir until smooth and simmering; add the herbs. Allow to simmer for 15 to 20 minutes, stirring occasionally. Stir in whipping cream and season with a pinch of fresh mace or nutmeg and salt and pepper. Before serving, remove the whole herbs. May be served with a sprinkle of porcini powder or truffle oil. Serves 6. source: " Emerald Lake Lodge ", alive #305, March 2008

1/2 cup (125 mL) large flake oats 1/4 cup (60 mL) unsalted raw peanuts 1/4 cup (60 mL) unsalted raw pumpkin seeds 1/4 cup (60 mL) raw sunflower seeds 1/4 cup (60 mL) flaked semi-sweet coconut 1/4 cup (60 mL) golden seedless raisins 2 Tbsp (30 mL) dried cranberries 2 Tbsp (30 mL) dark flaxseeds 1 Tbsp (15 mL) toasted sesame seeds 1 1/4 cups (300 mL) rice cereal 1 1/4 cups (300 mL) bran flakes 1/2 cup (125 mL) smooth peanut butter 1/2 cup (125 mL) liquid honey 1/3 cup (80 mL) corn syrup 1 tsp (5 mL) vanilla Preheat oven to 350 F (180 C). Lightly grease a 16 x 13 x 1 in (40 x 33 x 2.5 cm) metal baking pan or a large lasagna-sized pan and set aside. Combine oats, peanuts, pumpkin seeds, sunflower seeds, and coconut in large shallow metal baking pan. Stir together to evenly distribute. Bake in centre of preheated oven for 8 to 10 minutes or until slightly golden. Remove from oven and bring to room temperature before continuing. Transfer to very large bowl. Add raisins, cranberries, flaxseeds, sesame seeds, and cereals. Stir to blend. Combine remaining 4 ingredients in small saucepan. Stir over low heat to blend. Remove and slightly cool. When peanut butter mixture has cooled, add to seeds and cereal mixture in large bowl. Stir to blend. Add a little more corn syrup if mixture isn’t holding together. Transfer to prepared baking sheet and press mixture into an even layer. Use a rolling pin if needed to flatten the top. Cover tightly with plastic wrap and refrigerate until firm. Cut into bars using a pizza cutter. Alternatively, let mixture rest for 20 minutes in the refrigerator. Then, when firm enough to roll, rub hands with a little butter and roll mixture into 1 in (2.5 cm) balls. Cover and refrigerate until firm, preferably overnight. Balls or bars can be stored in the refrigerator in a tightly covered container for several days. Makes about 60 bars or balls. Note: for a very crispy bar, bake in a 350 F (180 C) oven for 12 minutes. Each 1 1/2 in x 1 in (4 cm x 2.5 cm) bar or 1 in (2.5 cm) ball contains: 44 calories; 1 g protein; 1.8 g total fat (0 g sat. fat, 0 g trans fat); 7.3 g carbohydrates; 0.6 g fibre; 22 mg sodium source: " Game Night Munchies ", alive #327, January 2010

8 whole wheat English muffins 2 Tbsp (30 mL) olive oil 1 cup (250 mL) prepared pizza sauce 1 cup (250 mL) button mushrooms, thinly sliced 8 cherry tomatoes, sliced 4 thin slices cooked chicken or turkey 8 slices of vegetarian pepperoni, cut into strips 1 green bell pepper, seeded and diced 1 cup (250 mL) part-skim mozzarella cheese, shredded Preheat oven to 450 F (230 C). Split muffins into halves along seams and place cut side up in a single layer on two baking sheets. Brush each muffin with a little olive oil. Spread each half with 1 Tbsp (15 mL) pizza sauce, almost to edges. Top each according to personal preferences or with equal amounts of garnishes, ending with grated cheese. Bake in bottom third of preheated oven for 10 to 12 minutes or until muffins are crispy and cheese is melted. Remove from oven and let rest for 5 minutes before serving. Makes 8 servings. Each serving (two halves) contains: 239 calories; 11 g protein; 6.3 g fat (0.8 g sat. fat, 0 g trans fat); 30 g carbohydrates; 5 g fibre; 555 mg sodium source: " Game Night Munchies ", alive #327, January 2010

Recipe adapted from Ultimate Foods for Ultimate Health … and don’t forget the chocolate! (Whitecap, 2007) by Mairlyn Smith, PHEc, and Liz Pearson, RD. This is a great snack for after school or work; low in calories, high in flavour, it’s a wonderful way to get those extra servings of fruits and veggies into your diet. Cabbage is a member of the cruciferous family of vegetables that contain potent anticancer components called indoles and isothiocyanates which can promote cancer-cell suicide. 1/2 medium purple cabbage 1/2 medium red onion 1 large apple, peel left on, scrubbed well Dressing 1/2 cup (125 mL) apple cider vinegar 1 Tbsp (15 mL) extra-virgin oil 1 tsp (5 mL) honey Optional bells and whistles 1/2 cup (125 mL) raw pumpkin seeds 1/2 cup (125 mL) dried cranberries 1/2 cup (125 mL) walnuts To make your life easier, you really need to make this with a food processor. If you don’t own one, either thinly slice or grate the veggies, or ask for a food processor as a gift, or run out and buy one today. Let’s assume you own a food processor—using the thinnest slicing attachment, slice cabbage, red onion, and apple. Place sliced veggies and fruit in large bowl. Whisk together dressing ingredients: apple cider vinegar, oil, and honey; pour over the veggies and toss well. Store in refrigerator for up to 4 days. To serve, either eat as is or add the optional bells and whistles. Makes 8 cups (2 L). Each 1 cup (250 mL) serving (without the bells and whistles) contains: 55 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 6 mg sodium source: " Winter Vegetables ", alive #327, January 2010

An all-around winner for the entire family, this sweet potato soup is slightly sweet with just a hint of spice. The addition of dried apricots makes this soup a beta carotene star, which helps stimulate your body’s immune system—a definite plus in the winter months. 1 Tbsp (15 mL) extra-virgin olive oil 4 shallots, coarsely chopped 4 cups (1 kg) sweet potatoes, peeled and coarsely chopped 1/4 tsp (1 mL) freshly cracked pepper 4 cups (1 L) low-sodium chicken stock 8 whole, organic, sulphite-free dried apricots Heat medium pot over medium heat. Add oil and shallots. Saute till shallots are slightly golden brown, about 4 minutes. Add sweet potatoes and pepper. Saute for 2 minutes. Pour in chicken stock. Add apricots. Bring to the boil, cover, reduce heat to low, and simmer for 30 minutes or until sweet potatoes are soft. Remove soup from heat. Purée soup using a hand-held immersion blender or transfer soup to a blender. Purée till smooth. Serve. Makes 7 cups (1.75 L). Each 1 cup (250 mL) serving contains: 98 calories; 2.4 g protein; 1.9 g total fat (0 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 351 mg sodium source: " Winter Vegetables ", alive #327, January 2010

This spicy carrot soup has a unique heat that comes from the combination of fresh ginger and Thai red curry paste. Choose your level of heat and either use 1 or 2 tsp of this amazing little condiment. 1 Tbsp (15 mL) extra-virgin olive oil 1 medium onion, coarsely chopped 4 cloves garlic, diced 3 cups (750 mL) low-sodium chicken stock 1 1/2 Tbsp (22 mL) fresh ginger root, minced 4 cups (1 kg) thinly sliced carrots 1 – 14 oz (398 mL) can light coconut milk 1 to 2 tsp (5 to10 mL) Thai red curry paste 1/2 tsp (2 mL) lemon zest 1 Tbsp (15 mL) fresh lemon juice 1/2 cup (125 mL) fresh cilantro, chopped Heat medium pot over medium heat. Add oil and onion. Saute till onion is slightly golden brown, about 4 minutes. Add garlic and saute for 1 minute. Pour in chicken stock. Add ginger and carrots. Bring to the boil, cover, reduce heat to low, and simmer for 30 minutes or until carrots are soft. Remove soup from heat. Pur'ee soup using a hand-held immersion blender or transfer soup to a blender. Pur'ee till smooth. Add coconut milk, curry paste, lemon zest, and lemon juice. Pulse or blend till smooth. Serve sprinkled with chopped cilantro. Makes 7 cups (1.75 L). Each 1 cup (250 mL) serving contains: 81 calories; 2.3 g protein; 3.9 g total fat (2.1 g sat. fat, 0 g trans fat); 8 g carbohydrates; 1.5 g fibre; 292 mg sodium source: " Winter Vegetables ", alive #327, January 2010

A great little side dish to pop into the oven the next time you’re roasting a chicken or baking a crisp. 2 cups (500 mL) whole shallots, peeled and cut in half 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 2 Tbsp (30 mL) fresh rosemary, coarsely chopped Preheat oven to 350 F (180 C). Place shallots in small metal pan lined with foil. Pour oil and vinegar over top. Sprinkle with rosemary. Cover with foil and roast for 40 minutes. Remove foil, toss shallots, and continue roasting for 15 minutes or until golden brown and soft. Makes about 1 1/2 cups (350 mL). Serves 4. Each serving contains: 168 calories; 5 g protein; 6.8 g total fat (1 g sat. fat, 0 g trans fat); 0.2 g fibre; 26 g carbohydrates; 16 mg sodium source: " Winter Vegetables ", alive #327, January 2010

Turmeric is a powerful anti-inflammatory and helps stimulate apoptosis (cell death) in cancer cells. According to David Servan-Schreiber, MD, and author of Anticancer (Collins, 2008) a combination of turmeric and black pepper allows the turmeric to be assimilated into the body. This great combo of antioxidant-rich sweet potatoes and potassium-rich parsnips with the added goodness of turmeric and black pepper make these simple-tasting root vegetables exotic as well as powerfully good for you. 4 cups (1 kg) parsnips, unpeeled, scrubbed well, and cut into chunks 4 cups (1 kg) sweet potatoes, peeled, scrubbed well, and cut into chunks 3 Tbsp (45 mL) extra-virgin olive oil 1 tsp (5 mL) turmeric 1/2 tsp (2 mL) freshly cracked pepper Preheat oven to 350 F (180 C). Line a 9 x 13 inch (3.5 L) metal baking pan with parchment paper. In large bowl toss sweet potatoes and parsnips with oil. Sprinkle with turmeric and pepper. Toss well to coat. Place in prepared pan. Roast 1 hour or until soft. Makes about 6 cups, cooked. Each 1 cup (250 mL) serving contains: 212 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 36 g carbohydrates; 7.3 g fibre; 64 mg sodium source: " Winter Vegetables ", alive #327, January 2010

Combining the fibre-rich benefits of a whole grain such as brown rice with tofu, a good source of protein, omega-3 fatty acids, and minerals, is a heart-smart combination. The marinade lends a spicy element of circulation-boosting chili and ginger that livens up this dish. Add in a portion of sesame seeds toasted in a pan (rich in cholesterol-lowering phytosterols) and your tastebuds will be as pleased as your heart! Steamed gai lan (Chinese broccoli) with a splash of organic tamari sauce makes a wonderful complement to this dish. 12 oz (350 g) organic firm tofu, drained 1 in (2.5 cm) piece of fresh ginger, peeled and diced 1 Tbsp (15 mL) hot chili sauce 2 Tbsp (30 mL) tamari sauce 1 Tbsp (15 mL) sesame oil 2 bunches gai lan, washed, ends trimmed, thick part of stem peeled 1/4 cup (60 mL) sesame seeds, lightly toasted over medium heat until fragrant 1 cup (250 mL) cooked brown rice Preheat oven to 350 F (180 C). Cut tofu into 1/2 inch (1.25 cm)cubes. Place in dish with ginger, chili sauce, and 1 Tbsp (15 mL) tamari; mix well and let sit for 15 minutes. Place tofu on parchment paper-lined baking sheet and bake for 15 minutes, turning occasionally. Bring pan of water to boil, place gai lan in steamer basket, and cook, covered, for 5 minutes until tender yet still crisp. Stir toasted sesame seeds into rice. Divide among 4 plates and top with tofu and gai lan. Drizzle with remaining tamari sauce and serve. Serves 4. Each serving contains: 281 calories; 14 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 25 g carbohydrates; 8 g fibre, 522 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

This fast and satisfying recipe combines nutrient-rich green kale (which can help inhibit the transport of LDL to the bloodstream) with creamy-textured chickpeas, a healthy source of fibre and protein. Studies have shown consumption of legumes can reduce cholesterol levels and reduce the risk of heart disease. Tapenade is a purée of garlic, capers, and olives with a rich, salty flavour. Olives are an excellent source of healthy monounsaturated fats, while garlic is a nutritional powerhouse with proven ability to fight heart disease. 1 Tbsp (15 mL) extra-virgin olive oil 4 cups (1 L) fresh kale leaves, washed and chopped coarsely 2 cups (500 mL) canned organic chickpeas, drained and rinsed 1 pinch hot red pepper flakes 1/2 cup (125 mL) tapenade Salt and pepper to taste Heat olive oil in medium-sized skillet on medium heat. Add kale, season to taste, and saute to10 minutes, stirring occasionally. Reduce heat to low and add chickpeas, red pepper flakes, and tapenade. Mix well until warmed through and serve. Serves 4. Each serving contains: 225 calories; 8 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 7 g fibre, 532 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

This recipe combines fibre-rich brassicas, including broccoli, cauliflower, and Brussels sprouts, with circulation-boosting mustard and heart-healthy extra-virgin olive oil. Steaming is a healthy and quick cooking method that preserves vitamin and mineral content in the vegetables. 1 carrot, coarsely grated 1 Tbsp (15 mL) Dijon mustard 1 Tbsp (15 mL) capers, chopped 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) sherry vinegar 1 cup (250 mL) each small broccoli and cauliflower florets 1/2 cup (125 mL) each red and white cabbage, shredded 1 cup (250 mL) Brussels sprout leaves Salt and pepper Combine first five ingredients in medium mixing bowl. Place broccoli and cauliflower florets on bamboo steamer rack. Put shredded cabbage on separate steamer rack, on top of first rack. Place racks over pan filled with an inch or two of lightly boiling water and cover top steamer rack with lid. Steam 4 to 5 minutes until veggies are slightly tender yet still crisp. Add Brussels sprout leaves to top steamer rack, and cook for 1 minute. Add vegetables to ingredients in mixing bowl and gently combine. Season to taste as desired. Serves 4. Each serving contains: 101 calories; 2.6 g protein; 6.6 g total fat (1 g sat. fat, 0 g trans fat); 9.6 g carbohydrates; 3.1 g fibre; 143 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

This luxuriously textured salad features wild salmon, an excellent source of omega-3s. These anti-inflammatory fats can help to lower LDL levels and reduce the plaque deposits in blood vessels that contribute to heart disease. Avocado is rich in heart-healthy potassium, folate, and oleic acid, while grapefruits add vitamin C, a potent antioxidant that aids in reducing cholesterol levels. Fresh, pungent arugula greens, a member of the mustard family, provide an extra helping of folate and, along with ginger in the dressing, an added circulatory boost. 4 - 4 oz (125 g) wild salmon filets 1 Tbsp (15 mL) freshly squeezed lemon juice 1 red grapefruit, peeled and segments cut out (reserve any extra juice) 1 Tbsp (15 mL) fresh ginger root, grated 4 cups (1 L) fresh baby arugula 1 avocado, peeled and sliced Salt and pepper to taste Preheat oven to 350 F (180 C). Place salmon filets on parchment paper-lined baking sheet. Bake 8 to 10 minutes or until flesh is opaque in centre of filet. Set aside and keep warm. Combine lemon juice and reserved grapefruit juice with grated ginger. In large mixing bowl, toss arugula with dressing. Divide among four plates. Place portions of avocado and grapefruit on each plate. Top with salmon filets broken into large chunks. Season to taste as desired. Serves 4. Each serving contains: 298 calories; 8 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 5 g fibre; 22 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

Enjoy on the trail or afterward to help speed muscle recovery. Reduce the chili pepper if it’s too hot for you. 2 cups (500 mL) milk or unflavoured soy or hemp milk 1 red chili pepper or 1/8 tsp (0.5 mL) cayenne pepper 1/2 vanilla bean, split lengthwise 1/4 tsp (1 mL) cinnamon 1 1/2 oz (45 mL) bittersweet chocolate 1 scoop protein powder of choice, preferably plain Split red chili pepper and remove the seeds. In saucepan, heat milk, chili, vanilla, and cinnamon to simmering. Continue to simmer for 1 to 2 minutes. Grate chocolate, and whisk into the hot milk until melted. Remove chocolate mixture from heat and let steep for 10 minutes. Strain and add to blender along with protein powder. Mix until smooth and heat through again if necessary. Place in a spill-proof insulated container. Makes 2 servings. Each serving contains: 258 calories; 23 g protein; 14 g total fat (8 g sat. fat, 0 g trans fat); 20 g carbohydrates; 4 g fibre; 263 mg sodium source: " Cross-country Skiing Banquet ", alive #327, January 2010

Comfort food for a howling winter day; every bite is teeming with nutrients. 1 Tbsp (15 mL) olive oil 1 medium onion, chopped 1 red pepper, chopped 2 celery stalks, chopped 2 garlic cloves, minced 1 tsp (5 mL) dried basil or oregano 1/2 tsp (2 mL) chili powder 1 tsp (5 mL) ground cumin 1/4 tsp (1 mL) each salt and ground black pepper 1 - 16 oz (455 mL) can diced tomatoes, undrained 1 Tbsp (15 mL) red wine vinegar 1 bay leaf 1/2 cup (125 mL) cashew pieces 1/3 cup (80 mL) raisins 1 - 15 oz (425 mL) can red kidney beans Heat oil over medium heat in large skillet. Add onion, red pepper, and celery. Cook until onions are translucent. Stir in garlic, basil or oregano, chili powder, cumin, salt, and black pepper. Add tomatoes, vinegar, and bay leaf. Continue cooking over low heat until mixture starts to boil lightly. Stir in cashews and raisins; cook for 10 minutes over low heat. Add beans and cook for an additional 20 minutes, stirring frequently. Remove bay leaf and store chili in a spill-proof insulated container. Makes 4 servings. Each serving contains: 225 calories; 8 g protein; 6 g total fat (1g sat. fat, 0 g trans fat); 40 g carbohydrates; 8 g fibre; 651 mg sodium source: " Cross-country Skiing Banquet ", alive #327, January 2010

Each spoonful of this sumptuous soup will warm your bones. Add a pinch of cayenne if you like it hot. 1 ripe banana, unpeeled 1 butternut squash, peeled, cut in cubes (about 4 to 5 cups or 1 to 1.25 L) 1/4 cup (60 mL) butter 2 Tbsp (30 mL) each brown sugar and honey 1 medium onion, chopped 2 garlic cloves, chopped 1 tsp (5 mL) curry powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) nutmeg 1 cup (250 mL) coconut milk 3 cups (750 mL) vegetable broth or water Juice of 1 lime 1/4 tsp (1 mL) each salt and pepper or to taste Preheat oven to 350 F (180 C). Line baking sheet with foil or parchment paper. Place unpeeled banana on one end of baking sheet and place squash on rest of sheet. Cut 2 Tbsp (30 mL) of butter into tiny bits. Sprinkle on squash, along with brown sugar and honey. Cook for 20 minutes; remove banana and set aside. Stir squash and roast 10 minutes longer. Melt remaining butter in large pan on medium heat. Add onion and cook, stirring frequently for 5 minutes or until translucent. Add garlic, curry powder, cinnamon, and nutmeg. Cook for 1 minute, stirring frequently. Peel banana and add it and any juices to pan. Add squash, coconut milk, and 2 cups (500 mL) of stock. Bring to boil on high heat. Reduce heat, cover and simmer for 10 minutes. Purée in batches in blender until smooth. Stir in remaining stock until soup reaches desired consistency; add lime juice, salt, and pepper. Store in a spill-proof insulated container. Makes 4 servings. Each serving contains: 376 calories; 3 g protein; 24 g total fat (15 g sat. fat, 0 g trans fat); 44 g carbohydrates; 4 g fibre; 430 mg sodium source: " Cross-country Skiing Banquet ", alive #327, January 2010

This easy-to-pop snack will help you fuel up and keep moving. 2 Tbsp (30 mL) butter 1/2 cup (125 mL) pecans, halved 1/2 cup (125 mL) almonds 1/4 cup (60 mL) pumpkin seeds 1/4 cup (60 mL) maple syrup 1/2 tsp (2 mL) cinnamon 1/3 cup (80 mL) unsweetened shredded coconut 1/3 cup (80 mL) dried cherries, cranberries, blueberries, or goji berries 1/3 cup (80 mL) dried pitted prunes, chopped In skillet, melt butter over medium heat. Add pecans, almonds, and pumpkin seeds. Cook 3 minutes, stirring regularly. Add maple syrup and cinnamon to skillet, and continue to cook for 2 to 3 minutes. Toss in coconut and stir well. Remove from heat and place maple mixture in bowl to cool. Stir in cherries or other dried fruits and prunes; mix well. Makes 6 servings. Each serving contains: 321 calories; 6 g protein; 24 g total fat (8 g sat. fat, 0 g trans fat); 27 g carbohydrates; 5 g fibre; 6 mg sodium source: " Cross-country Skiing Banquet ", alive #327, January 2010

2 Anjou pears or 4 small Asian style pears 3 to 4 cups (750 mL to 1 L) pomegranate juice 1 Tbsp (15 mL) freshly squeezed lemon juice 2 star anise pods 1 vanilla bean, split Fresh mint Thick plain yogourt, optional Peel pears and leave whole with stems intact. Place in small saucepan deep enough to hold pears upright. If necessary, shave a thin slice off the base of each pear to keep them standing on end. Pour pomegranate juice and lemon juice into saucepan until pears are completely immersed. Add star anise and vanilla bean. Bring to a boil. Cover and simmer over low heat for 15 to 20 minutes or until pears are tender when pierced with a small sharp knife. Remove pan from heat and cool, covered. Refrigerate pears in their liquid until ready to serve, or up to 3 days. On the day of serving, gently remove pears from liquid and set aside. Boil juice in saucepan vigorously until reduced by three-quarters. Strain and cool sauce. To serve, place a whole pear on serving dish. Drizzle with reduced juice and garnish with mint and a dollop of thick plain yogurt, if you wish. Serves 2 or 4. Each serving contains: 172 calories; 1 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 43 g carbohydrates; 4 g fibre; 18 mg sodium source: " Pear-Fection ", alive #336, October 2010

8 cups (2 L) Frisée salad greens 1 ripe Bartlett or Anjou pear* 1/4 cup (60 mL) walnut halves, toasted 2 Tbsp (30 mL) dried cranberries 3 Tbsp (45 mL) extra-virgin olive oil 2 Tbsp (30 mL) seasoned rice vinegar 1 Tbsp (15 mL) orange juice 2 tsp (10 mL) Dijon mustard 1 tsp (5 mL) poppy seeds 2 oz (60 mL) crumbled goat cheese (about 2 Tbsp/30 mL) Wash salad greens and shake off excess water. Gently spin dry in salad spinner. Spread out on large shallow serving platter. Core pear and cut into thin slices.* Scatter over greens along with toasted walnut halves and dried cranberries. Combine remaining ingredients except for goat cheese in small bowl and whisk to blend. Drizzle over salad and gently toss together until lightly coated. Scatter crumbled goat cheese over top and serve. *If not serving immediately, add pear just before serving. Alternatively, you can dip slices in fresh lemon juice to keep them from turning brown, but this will make the salad a little more tart. Serves 6 to 8. Based on 8 servings, each serving contains: 130 calories; 3 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 51 mg sodium source: " Pear-Fection ", alive #336, October 2010

Soup 1 Tbsp (15 mL) extra-virgin olive oil or grapeseed oil 2 leeks, white part only, chopped 2 cloves garlic, minced 3 parsnips, peeled and chopped 3 cups (750 mL) chicken or vegetable stock 2 large thyme sprigs 1 tsp (5 mL) ground turmeric 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) ground cardamom 3 large pears, peeled, cored, and chopped Salt and freshly ground black pepper Heat oil in large saucepan. Add leeks and garlic and saute until soft, not golden. Add parsnips and continue to sauté over medium-low heat until almost soft, about 10 minutes. Add stock, thyme, seasonings, and pears. Cover and bring to a boil. Reduce heat to simmer. Cook for 20 minutes. Remove thyme stems. Remove from heat. Cool mixture before puréeing. Add salt and pepper to taste. Add a little more stock if soup is too thick for your liking. Serve topped with Parsnip Crisps. Parsnip Crisps 1 large parsnip 1 Tbsp (15 mL) grapeseed oil Sea salt to taste Peel parsnip and thinly slice on a mandoline. Heat oil in small sauté pan until very hot, almost smoking. Fry slices, several at a time, in hot oil until golden brown, about 2 to 3 minutes. Crisps will curl and twist slightly. Remove with slotted spoon and drain on a plate lined with paper towel. Sprinkle with sea salt. They will stay crisp for several hours. Serves 6. Each serving contains: 163 calories; 4 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 29 g carbohydrates; 5 g fibre; 183 mg sodium source: " Pear-Fection ", alive #336, October 2010

4 boneless, skinless chicken breasts 2 Bosc or Anjou pears, unpeeled, halved, and cored 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) Dijon mustard 1 Tbsp (15 mL) pure maple syrup 1 Tbsp (15 mL) fresh squeezed lemon juice Salt and freshly ground black pepper 1/2 cup (125 mL) chicken stock 1/2 lb (250 g) broccolini spears or Chinese broccoli 2 cups (500 mL) radicchio leaves  1/4 cup (60 mL) natural sliced almonds, toasted 1/4 cup (60 mL) crumbled blue cheese Preheat oven to 425 F (220 C). Lightly oil a baking dish just large enough to hold 4 chicken breasts and 4 pear halves. Combine olive oil, Dijon mustard, maple syrup, and lemon juice in small bowl and whisk to blend. Place pear halves in baking dish cut side up. Brush Dijon mixture over pears, reserving remaining for chicken. Bake pears in the middle of the oven for 15 minutes. Gently move to the side of the dish and add chicken breasts to baking pan in a single layer. Brush remaining Dijon mixture over pears and chicken breasts and sprinkle with a little salt and fresh pepper. Continue to bake for 20 more minutes until juices run clear when chicken is pierced. Remove chicken and pears to a heated platter and cover to keep warm. Transfer pan juices to small saucepan and whisk in chicken stock. Bring to a boil and boil until reduced to 1/4 cup (60 mL). Meanwhile, steam broccolini just until tender crisp. Drain. To serve, place chicken on a bed of radicchio alongside a couple of steamed broccolini spears. Drizzle with reduced pan juices and sprinkle with almonds and crumbled cheese.  Serves 4. Each serving contains:  393 calories; 34 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 30 g carbohydrates; 6 g fibre; 309 mg sodium source: " Pear-Fection ", alive #336, October 2010

Tiny cupcakes packed with carrots and parsnips are a sweet ode to the bounty of autumn. 1 cup (250 mL) all-purpose unbleached flour 1/2 cup (125 mL) whole wheat flour 2 tsp (10 mL) baking soda 1 tsp (5 mL) each ground ginger and cinnamon 1/4 tsp (1 mL) each ground cardamom and sea salt 1/2 cup (125 mL) organic light agave nectar 1 cup (250 mL) unsweetened apple sauce 1/2 cup (125 mL) vegetable oil 1 tsp (5 mL) vanilla extract 1 cup (250 mL) each grated parsnip and carrot 1/2 cup (125 mL) raisins (optional) Icing 1/2 cup (125 g) cream cheese 2 Tbsp (30 mL) butter, at room temperature 1 Tbsp (15 mL) light agave nectar or honey 1/2 tsp (2 mL) vanilla extract 1/2 tsp (2 mL) grated lime or orange peel (optional) Preheat oven to 350 F (180 C). Line muffin tin with paper cups. In bowl, stir flours with baking soda, spices, and salt. In another bowl, whisk agave with apple sauce, oil, and vanilla. Stir in parsnip, carrot, and raisins. Turn wet mixture over, add dry, and gently stir to combine. Pour batter into muffin tin and bake 20 to 25 minutes or until a toothpick inserted in centre of cupcake comes out clean. Cool on wire rack. For icing, beat cream cheese with butter until smooth; then beat in agave nectar, vanilla extract, and peel until mixed. Dollop over cooled cakes. Makes 12 cupcakes. Each cupcake contains: 245 calories; 3 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 27 g carbohydrates; 2 g fibre; 149 mg sodium source: " Sweet Thanks ", alive #336, October 2010

All the rich, creamy comfort of pumpkin pie—minus the dairy. Cook pudding in a large, wide saucepan to make stirring that much easier. 14 oz (397 g) can coconut milk 1 cup (250 mL) pumpkin purée 1/2 cup (125 mL) local honey 1 tsp (5 mL) each ground cinnamon and ginger 1/4 tsp (1 mL) each ground nutmeg, allspice, and salt 1 cup (250 mL) arborio rice 2 thick strips of orange peel 1 1/2 to 2 cups (350 to 500 mL) water 2 tsp (10 mL) natural vanilla extract In blender or food processor, whirl coconut milk with pumpkin, honey, spices, and salt. Pour into large, wide saucepan; stir in rice and orange peels. Bring to a boil over medium-high heat. Reduce heat and simmer, stirring often, until most of the liquid has been absorbed, about 10 minutes. Continue cooking, gradually adding water as needed, until rice is tender, 15 to 20 more minutes. Stir continuously near end of cooking as pudding becomes thick and sticky. Remove from heat and stir in vanilla. Discard orange peels before serving. Pudding thickens as it cools; reheat and stir in orange juice or water to loosen. Top with a vegan whipped topping, if you wish. Makes 12 servings or 6 cups (1.5 L). Each 1/2 cup (125 mL) serving contains: 85 calories; 1 g protein; 1 g total fat (1 g sat. fat, 0 g trans fat); 19 g carbohydrates; 1 g fibre; 54 mg sodium source: " Sweet Thanks ", alive #336, October 2010