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Sunshine Chicken Soup

Sunshine Chicken Soup

This feel-good chicken soup cooks quickly, and with a little help from golden turmeric, it turns a cheery yellow colour. Its flavours mellow over time, so it’s best to let it blend overnight in the fridge. Add a little more broth or water the next day if the orzo has absorbed too much of the soup. 1 lemon 1 Tbsp (15 mL) extra-virgin olive oil 1 yellow or green zucchini, diced 1 yellow pepper, diced 1 tsp (5 mL) turmeric 1/4 tsp (1 mL) caraway seeds 4 cups (1 L) low-sodium chicken broth 1 cup (250 mL) cooked chicken, chopped or coarsely shredded 1/2 cup (125 mL) orzo 1/2 cup (125 mL) fresh cilantro, chopped (optional) Using zester or microplane grater, scrape 1 tsp (5 mL) zest from lemon, then squeeze out 2 Tbsp (30 mL) juice. Coat large saucepan with oil and set over medium heat. Add zucchini, yellow pepper, and lemon zest. Saute until softened (try not to brown), about 5 minutes. Add turmeric and caraway and stir to coat vegetables, then stir in broth, chicken, and lemon juice. Bring to boil, then stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Divide among serving bowls and garnish with cilantro. Makes 6 cups. Each serving contains: 146 calories; 10 g protein; 4 g fat (1 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre, 65 mg sodium JUMP-START: Soups are great ways to use up leftover meat. While this recipe calls for chicken, you can substitute leftover meat such as shredded pork or even flaked halibut or salmon. Put the soup on while you clean up from dinner. source: " Nutrition in No Time ", alive #329, March 2010

Purple Haze Waldorf

Purple Haze Waldorf

Loosely based on the original Waldorf salad—celery, walnuts, and apple—but with a few liberties! Tangy vinaigrette replaces the creamy mayo dressing, and vibrant purple beets add nutrients and turn the couscous a rich shade of purple.  1 cup (250 mL) Israeli couscous or instant North African couscous* 1 large or 2 small cooked beets, chopped 3 to 4 Tbsp (45 to 60 mL) of your favourite vinaigrette dressing 1 celery stalk, finely chopped 1/2 apple, skin on, cored and chopped 1/2 cup (125 mL) feta cheese, crumbled 1/3 cup (80 mL) toasted walnuts, chopped Handful of mint leaves, chopped (optional) Prepare couscous according to package directions. While still warm, stir in beets and 3 Tbsp (45 mL) vinaigrette. Let cool to room temperature, then stir in celery, apple, feta, walnuts, and mint. Taste and add remaining vinaigrette, if needed. Overnight refrigeration will deepen the colour and flavour. Makes 4 cups.  Each serving contains: 310 calories; 10 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 44 g carbohydrates, 4 g fibre; 276 mg sodium *Israeli or pearl couscous is much larger than tiny, granular North African couscous. The pearl variety is toasted instead of steamed, giving it a nutty flavour. It also has a heartier and chewier texture. Because of its density, it absorbs more liquid than North African couscous, so it may need extra dressing for best flavour. Protein boost: Stir in a can of heart-healthy wild red Pacific sockeye salmon, or leftover cooked chopped chicken, turkey, or ham. JUMP-START: Roast or boil extra beets for dinner to use for this recipe. Dress the salad with store-bought vinaigrette if you don’t have time to make your own. source: " Nutrition in No Time ", alive #329, March 2010

Confetti Rice

Confetti Rice

(Shown with Salmon Fillets with Gremolata ) This method of preparing brown rice makes for perfect results every time. 1 cup (250 mL) long-, medium-, or short-grain organic brown rice 2 cups (500 mL) organic vegetable or chicken broth 6 tsp (30 mL) extra-virgin olive oil 1 1/2 tsp (7 mL) sea salt 1/2 onion, finely diced 1 garlic clove, minced 1 small red pepper, seeded and finely diced 1 small yellow pepper, seeded and finely diced 1/2 cup (125 mL) crushed frozen organic kale (freeze then crush; compost the stems) Preheat oven to 375 F (190 C). Rinse and drain rice and spread in baking dish with a tight-fitting lid. Bring broth to a boil. Stir in 2 teaspoons (10 mL) olive oil and salt. Immediately pour over rice. Cover dish tightly with lid or seal tightly with a double layer of foil. Bake 1 hour or until tender. Remove from oven. Uncover. Fluff with a fork. Cover dish with a clean kitchen towel. Let stand 5 minutes. Uncover and let stand 5 more minutes. While rice rests, heat remaining olive oil in saute pan. Add onion and garlic and saute for 2 minutes or until soft. Add diced peppers and continue to saute until bright and tender crisp. Fold in rice and kale just until evenly mixed. Press rice into moulds and turn out onto heated serving plates and serve with salmon. Leftover rice can be frozen and reheated for another meal. Serves 6. Each serving contains: 242 calories; 32 g protein; 6.5 g fat (1 g sat. fat, 0 g trans fat); 31 g carbohydrates; 5 g fibre; 116 mg sodium source: " Romancing the Dinner Table ", alive #328, February 2010

Fresh West Coast Oysters Served Two Ways

Fresh West Coast Oysters Served Two Ways

Here are two means to prepare oysters—some prefer them baked while others opt for eating them raw. Both are delicious! A quick caution—while many people regularly eat oysters raw without ill effect, Health Canada nonetheless recommends oysters be cooked before ingestion to avoid the possibility of food-borne illnesses. 12 fresh oysters in the shells Raw topping 1 Tbsp (15 mL) champagne vinegar 2 tsp (10 mL) shallots, minced 2 tsp (10 mL) fresh chives, minced 1 tsp (5 mL) black pepper Crushed ice 1 Tbsp (15 mL) West Coast caviar To prepare oysters, shuck and loosen muscle from bottom shells. To serve raw, place half the bottom shells with loosened muscles on bed of crushed ice, making sure not to spill precious juices contained in shells. In small bowl combine shallots, chives, vinegar, and pepper. Stir to blend. Top each oyster with a small spoonful of minced shallot mixture and a little caviar. Baked topping 3 large garlic cloves, finely minced 3 Tbsp (45 mL) fresh parsley, minced Pinch of sea salt Pinch of paprika 2 tsp (10 mL) unsalted butter, melted Lemon wedges To bake remaining oysters, preheat oven to 375 F (190 C). Stir garlic and parsley together in small bowl. Place remaining oysters with loosened muscles on baking tray, making sure not to spill precious juices contained in the shells. Sprinkle a little garlic mixture over each. Season with salt and paprika, and drizzle with melted butter. Bake in preheated oven for 20 minutes. Squirt with fresh lemon juice and serve immediately. Serves 2. Each serving contains: 325 calories; 32 g protein; 12 g fat (3 g sat. fat, 0 g trans fat); 60 g carbohydrates; 0 g fibre; 125 mg sodium source: " Romancing the Dinner Table ", alive #328, February 2010

Shepherd's Pie Without the Sheep

Shepherd's Pie Without the Sheep

From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007). 1 tsp (5 mL) extra-virgin olive oil 1 medium onion, diced 2 ribs celery, trimmed and chopped 4 cloves garlic, minced 3/4 cup (180 mL) bulgur or wheat berries 1 tsp (5 mL) dried oregano 1 tsp (5 mL) dried basil 1 tsp (5 mL) dried parsley Pinch red pepper flakes 1 1/2 cups (360 mL) low-sodium vegetable stock 1 cup (240 mL) canned stewed tomatoes 2 sweet potatoes, scrubbed 1 cup (240 mL) chickpeas, drained and rinsed 1 cup (240 mL) frozen edamame Sea salt and black pepper Preheat oven to 400 F (200 C). In large skillet, heat olive oil. Add onion, celery, garlic, grain of choice, oregano, basil, parsley, and red pepper flakes. Cook until onion and celery become soft, about 5 minutes. Add stock and tomatoes. Allow mixture to come to boil. Reduce heat and cover. Cook until bulgur (or grain) is tender. Scrub sweet potatoes and cook. You can cook in the microwave (depending on size, about 4 minutes) or bake them in the oven (about 45 minutes at 450 F/230 C). Let cool when done. Add chickpeas, edamame, and salt and pepper to tomato and grain mixture. Stir well. Place all these ingredients in a prepared 6 quart (6 L) casserole dish. Slice cooked potato on top. Season with salt and pepper. Bake in oven for about 15 minutes. Serves 4. Each serving contains: 381 calories; 16 g protein; 6 g fat (0 g sat. fat, 0 g trans fat); 63 g carbohydrates; 13 g fibre; 217 mg sodium source: " Meatless Proteins ", alive #328, February 2010

Black Bean Patties

Black Bean Patties

From Tosca Reno's Eat Clean Cookbook: Delicious Recipes That Will Burn Fat and Re-Shape Your Body! by Tosca Reno (Robert Kennedy Publishing, 2009). 2 cups (480 mL) black beans, canned or cooked, rinsed and drained 1 small onion, peeled and coarsely chopped 2 cloves fresh garlic, left whole 1 carrot, chopped fine or grated 1⁄2 cup (120 mL) oats 1⁄4 cup (60 mL) natural nut butter, almond, cashew, or peanut 1⁄4 cup (60 ml) unsalted, raw sunflower seeds 3 Tbsp (45 mL) flaxseeds Dash Worcestershire sauce 2 Tbsp (30 mL) extra-virgin olive oil 2 egg whites Pinch red pepper flakes 1⁄2 cup (120 mL) chopped celery leaves 1 tsp (5 mL) paprika 1 tsp (5 mL) curry powder 1 tsp (5 mL) sea salt 1 Tbsp (15 mL) fresh thyme Preheat oven to 375 F (190 C). Line large cookie sheet with parchment paper. Place all ingredients in bowl of food processor. Process mixture until it becomes uniform. If you have only a small food processor you will need to do this in batches. Divide bean mixture into patties of equal size, about 4 in (10 cm) in diameter. Place on prepared cookie sheet. When tray is full, place cookie sheet in hot oven and bake patties for about 20 minutes or until golden brown on top. Serve cooked patties on whole grain buns. Garnish with sliced tomato, crisp lettuce, and pickles. Add any of your favorite condiments to the meal, and serve with a fresh salad. Serves 4. Nutritional value for one patty: 178 calories; 7g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 20 g carbohydrates; 7 g fibre; 367 mg sodium source: " Meatless Proteins ", alive #328, February 2010

Tofu Cabbage Rolls

Tofu Cabbage Rolls

From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007). 1⁄2 red onion, chopped fine 3 cloves garlic, minced 1 cup (240 mL) carrot, grated 1 rib celery, chopped fine 1 Tbsp (15 mL) extra-virgin olive oil 1 block tofu, medium firm 1⁄4 cup (60 mL) fresh basil, chopped 1⁄4 cup (60 mL) fresh parsley, chopped 3 Tbsp (45 mL) low-sodium soy sauce or gluten-free tamari 4 quarts (3.8 L) water 6 large green or Savoy cabbage leaves (Keep a few extra leaves handy in case any get damaged while cooking.) In large nonstick skillet, sauté onion, garlic, carrot, and celery in olive oil. Crumble tofu into skillet. Add herbs. Cook a few minutes more until heated through. Add soy sauce or tamari and mix well. Remove from heat and set aside. In medium saucepan bring 4 quarts (3.8 L) water to boil. Place cabbage leaves in boiling water. Reduce heat and let cabbage cook briefly just until it changes colour. Remove from water immediately and run under cold water. Set on paper towel to drain. Divide tofu mixture among 6 cabbage leaves. Roll cabbage carefully so tofu mixture doesn’t fall out and leaves don’t split. Place cabbage rolls in steamer basket and steam for 10 minutes. If you don’t have a steamer you can use a grill pan to grill the rolls, or bake them in the oven at 350 F (180 C) for 20 minutes. Serve hot. Serves 6. Each serving contains: 158 calories; 13 g protein; 9 g fat (1 g sat. fat., 0 g trans fat); 9 g carbohydrates; 3 g fibre; 488 mg sodium source: " Meatless Proteins ", alive #328, February 2010

Raspberry Almond Torte (gluten free)

Raspberry Almond Torte (gluten free)

This new torte recipe has a densely satisfying almond base and is covered with a thick, sweet raspberry topping. Raspberry topping 1/2 Tbsp (7 mL) arrowroot powder 1 1/2 Tbsp (22 mL) freshly squeezed lemon juice 1 1/3 to 1 1/2 cups (330 mL to 350 mL) frozen raspberries 3 Tbsp (45 mL) unrefined sugar Couple pinches sea salt Torte base 1 1/2 cups (350 mL) almond meal* 1/3 cup (80 mL) brown (or white) rice flour 1 1/2 tsp (7 mL) fresh lemon zest 1/4 tsp (1 mL) sea salt (rounded) 1/3 cup (80 mL) unrefined sugar 1 Tbsp (15 mL) arrowroot powder 2 Tbsp (30 mL) nondairy milk 1/4 cup (60 mL) pure maple syrup 1 tsp (5 mL) pure vanilla extract 1/2 tsp (2 mL) pure almond extract *You can buy almond meal or make your own by pulsing whole almonds in a food processor until very crumbly (avoid overprocessing as they turn to a paste). Preheat oven to 350 F (180 C). In small bowl, mix arrowroot and lemon juice. In small saucepan over medium heat, combine arrowroot mixture, raspberries, sugar, and salt. Cook until mixture slowly bubbles and thickens, stirring frequently. Once thickened, turn off heat. In bowl, combine almond meal, flour, lemon zest, salt, and sugar. In another bowl, combine arrowroot with milk until smooth, then add maple syrup and extracts; stir well. Add wet mixture to dry; stir to combine well. Lightly oil bottom and sides of round cake pan, then line bottom with a circle of parchment paper to prevent sticking. Transfer mixture to pan and press in to evenly distribute. Pour raspberry mixture over top. Bake for 25 minutes, then transfer (still in pan) to cooling rack. Serve wedges with vanilla nondairy ice cream. Serves 6. Each serving contains: 349 calories; 9 g protein; 19 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 7 g fibre; 110 mg sodium source: " Wheat-Free Holiday Treats ", alive #326, December 2009

Chocolate Mint Melties / Gluten-Be-Gone Homestyle Chocolate Chip Cookies

Chocolate Mint Melties / Gluten-Be-Gone Homestyle Chocolate Chip Cookies

Chocolate Mint Melties (wheat-free but not gluten-free) 1 - 3 oz (85 g) bar mint dark chocolate 1/4 cup (60 mL) unrefined sugar 1/4 tsp (1 mL) sea salt 1 1/8 cups (280 mL) spelt flour* 3 Tbsp (45 mL) cocoa powder 1 tsp (5 mL) baking powder 1/2 tsp (2 mL) baking soda 1/4 cup (60 mL) pure maple syrup 2 Tbsp (30 mL) agave nectar 1 tsp (5 mL) pure vanilla extract 1/2 tsp (2 mL) mint extract 1/4 cup (60 mL) safflower oil (a little generous) *If you want to use unbleached all-purpose flour instead of spelt, use just 1 cup (250 mL). If batter seems too dry or thick, whichever flour you use, stir in another 1/2 tsp (2 mL) each of oil and maple syrup. Preheat oven to 350 F (180 C). Break off 2/3 of chocolate bar (reserve 1/3 for topping) and place in mini food processor, processing until crumbly. Transfer to bowl and combine with sugar and salt; sift in flour, cocoa powder, baking powder, and baking soda. In separate bowl, combine maple syrup, agave nectar, extracts, and oil; stir until well mixed. Add wet mixture to dry, and stir until just well combined. Line a baking sheet with parchment paper. Spoon batter onto baking sheet in rounded tablespoons, spacing evenly. Roughly chop reserved chocolate and place pieces on top of cookies, pressing in a little. Bake for 11 minutes. Remove from oven, let cool for 1 minute on cookie sheet, then transfer to cooling rack. Makes 11 to 14 cookies. Each cookie (based on 14 servings) contains: 150 calories; 1 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 123 mg sodium Gluten-Be-Gone Homestyle Chocolate Chip Cookies (gluten-free) 3/4 cup + 1 Tbsp (180 mL + 15 mL) amaranth flour or brown (or white) rice flour* 2 Tbsp (30 mL) tapioca starch flour 1 tsp (5 mL) xanthan gum 1 tsp (5 mL) baking powder 1/4 tsp (1 mL) baking soda 1/4 cup (60 mL) unrefined sugar 1/4 tsp (1 mL) sea salt 1/3 cup (80 mL) pure maple syrup 1/4 tsp (1 mL) blackstrap molasses 1 to 1 1/2 tsp (5 mL to 7 mL) pure vanilla extract 3 to 3 1/2 Tbsp (45 to 52 mL) safflower oil 1/3 to 1/2 cup (80 mL to 125 mL) nondairy chocolate chips *Amaranth flour is grainier than brown rice flour, but I prefer its flavour. Feel free to use either flour or a combination of both. Preheat oven to 350 F (180 C). In bowl, sift in flours, xanthan gum, baking powder, and baking soda. Add sugar and salt. Stir until well combined. In separate bowl, combine syrup, molasses, and vanilla, then mix in oil. Add wet mixture to dry, along with chocolate chips, and stir until just well combined (don’t overmix). Line baking sheet with parchment paper. Scoop batter onto baking sheet in rounded tablespoons, spacing apart, and ever so slightly flatten. Bake for 11 minutes. Remove from oven, let cool on baking sheet for 1 minute, then transfer to cooling rack. Makes 11 to 13 cookies. Each cookie (based on 13 servings) contains: 134 calories; 1 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 20 g carbohydrates; 1 g fibre; 113 mg sodium source: " Wheat-Free Holiday Treats ", alive #326, December 2009 Cookie recipes are from eat, drink & be vegan: Everyday Vegan Recipes Worth Celebrating by Dreena Burton (Arsenal Pulp Press, 2007).

Crunchy Bean Chili

Crunchy Bean Chili

This flavourful one-pot chili is easy to put together with little cleanup,  leaving you more time for campfire storytelling. Once upon a time there was a  mutant kidney bean ... 1 tsp (5 mL) chili powder 1 tsp (5 mL) cumin 1 tsp (5 mL) dried  oregano 1/2 tsp (2 mL) garlic powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1  mL) black pepper 2 - 16 oz (475 mL) cans kidney beans, drained and  rinsed 1 - 28 oz (796 mL) can unsalted diced tomatoes 1 - 5 1/2 oz (160  mL) can unsalted tomato paste 1 Tbsp (15 mL) extra-virgin olive oil 1  medium yellow onion, diced 1 red bell pepper, diced 1 medium zucchini,  diced 2 cups (500 mL) whole grain baked tortilla chips, broken into pieces  (optional) Monterey Jack or Swiss cheese, grated (optional) At home In small reusable container, combine chili powder, cumin,  oregano, garlic powder, cinnamon, and pepper. Drain and rinse beans; place them in separate reusable container along with  canned tomatoes and tomato paste. At camp Heat oil in pan on camp stove or in sturdy Dutch oven on  grill over campfire. Cook onion for 3 minutes, stirring often. Stir in red bell  pepper and zucchini; cook 4 minutes more. Stir in contents of spice and bean mixture containers; simmer for 10 minutes,  stirring often to prevent burning. Place chili in serving bowls and top with broken tortilla chips and cheese,  if desired. Serves 4. Each serving contains: 321 calories; 13 g protein; 4 g total fat (1 g sat.  fat, 0 g trans fat); 55 g carbohydrates; 14 g fibre; 468 mg sodium source: " Get Fired Up ", alive #346, August 2011

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