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Salmon Mac and Cheese

Salmon Mac and Cheese

If you’re camping with the tykes, this punched-up version of a camp comfort dish  is sure to be a hit. Cooked chicken breast, tofu, or canned tuna can replace  salmon, if desired. Recipe can be halved and extras can be reheated in a pot  with a little rehydrated milk powder. 2 - 5 1/2 oz (160 g) cans wild salmon 1/4 tsp (1 mL) salt 1/2 tsp (2  mL) black pepper 1 tsp (5 mL) red chili flakes 1/4 tsp (1 mL) nutmeg 1  cup (250 mL) low-fat sharp cheddar cheese, shredded 2 Tbsp (30 mL)  butter 1 lb (450 g) whole grain rotini 1/4 cup (60 mL) skim milk powder or  soy milk powder 1 pint (500 mL) cherry tomatoes, quartered 3 cups (750 mL)  baby spinach Salt and pepper to taste At home Drain salmon and place in reusable container along with  salt, black pepper, chili flakes, and nutmeg. Place cheese in separate  container; put butter in another small container. At camp Bring pot of water to a boil over camp stove and cook  rotini until slightly al dente. Stir occasionally to keep pasta from  sticking. Meanwhile, rehydrate milk powder with about 1/2 cup (125 mL) water; whisk  until the consistency of liquid milk. Carefully drain pasta and mix with milk, cheese, and butter until pasta is  well coated. Add salmon, cherry tomatoes, and baby spinach to pasta; toss  together. Season with additional salt and pepper, if desired. Serves 6. Each serving contains: 419 calories; 29 g protein; 9 g total fat (4 g sat.  fat, 0 g trans fat); 60 g carbohydrates; 1 g fibre; 452 mg sodium Source: " Get fired up ", alive #346, August 2011

3 Iced Tea Recipes

3 Iced Tea Recipes

Lemon-Lime Iced Green Tea Lemon and lime combine to give this iced green tea a thirst-quenching citrus twist. 6 cups (1.5 L) water 4 bags green tea 1/2 cup (125 mL) freshly squeezed lemon juice 1/4 cup (60 mL) freshly squeezed lime juice Lemon and lime slices to garnish In large pot, bring water to a boil. Remove from heat and let water cool for 5 minutes. Add tea bags. Cover pot and let tea steep for approximately 15 minutes. Remove tea bags and let tea cool to room temperature. Transfer tea to pitcher and stir in lemon and lime juice. Chill in refrigerator or serve over ice. Garnish with lemon slices if desired. Serves 4. Each serving contains: 15 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 5 g carbohydrates; 0 g fibre; 11 mg sodium [object Object] Classic Iced Tea Up the disease-preventing ability of this typically sweet drink by replacing white sugar with bacteria-fighting organic honey. 6 cups (1.5 L) water 4 bags black tea (such as orange pekoe or Darjeeling) 1/4 cup (60 mL) raw honey Lemon slices to garnish In large pot, bring water to a boil. Remove from heat and add tea bags. Cover pot. Let tea steep approximately 15 minutes. Remove tea bags and immediately stir in honey. Let tea cool to room temperature. Transfer to pitcher and chill in refrigerator or serve over ice. Garnish with lemon slices if desired. Serves 4. Each serving contains: 68 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 19 g carbohydrates; 0 g fibre; 12 mg sodium [object Object] Cool Peppermint Iced Tea Always delicious peppermint is even more refreshing when served chilled. 6 cups (1.5 L) water 1/2 cup (125 mL) dried peppermint leaves or 4 bags peppermint tea 1/2 cup (125 mL) raw honey In large pot, bring water to a boil. Remove from heat and add peppermint leaves or tea bags. Cover pot and let tea steep for approximately 30 minutes. Strain tea into another pot or heatproof bowl, pressing the leaves to get all the liquid out. While water is still hot, stir in honey. Let tea cool and transfer to pitcher. Chill in refrigerator or serve over ice. Serves 4. Each serving contains: 132 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 36 g carbohydrates; 0 g fibre; 5 mg sodium source: " Iced Tea ", alive #345, July 2011

Upside-Down Pineapple Quinoa Cake

Upside-Down Pineapple Quinoa Cake

Topping 1/4 cup (60 mL) light brown sugar, turbinado, or sucanat 1 - 15 oz (425 g) can pineapple slices in unsweetened juice, drained (reserve 1/4 cup/60 mL juice) Cake 1 cup (250 mL) cooked white quinoa 2 free-range eggs, separated into yolks and whites 1/3 cup (80 mL) light brown sugar or sucanat 1/2 cup (125 mL) plain, low-fat yogourt 1/3 cup (80 mL) unsweetened applesauce 1 tsp (5 mL) pure vanilla extract 3/4 cup (180 mL) whole wheat pastry flour 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) ground nutmeg 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt Preheat oven to 350 F (180 C). To prepare topping: stir together sugar and reserved pineapple juice in small saucepan over high heat. Boil until mixture is thick and syrupy, about 3 minutes. Lightly grease 8 x 8 x 2 in (2 L) baking pan with vegetable oil. Pour boiled syrup into the bottom of pan and artfully top syrup with pineapple slices. Set aside. In food processor, process cooked quinoa, egg yolks, sugar, yogourt, applesauce, and vanilla extract until very smooth, about 2 minutes. In large bowl, whisk together whole wheat pastry flour, cinnamon, nutmeg, baking powder, baking soda, and salt. In another large bowl, beat egg whites until stiff peaks form. Add quinoa mixture to flour mixture and stir together until no flour streaks remain. With spatula, gently fold egg whites into quinoa batter until just incorporated. Gently spoon cake batter over pineapple. Bake in centre of oven until puffed and golden, and a wooden skewer inserted in the cake’s centre comes out clean, about 35 to 40 minutes. Allow cake to cool for 10 minutes in cake pan before running a thin knife around the edges and inverting the cake onto a serving plate. Serves 9. Each serving contains: 113 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 21 g carbohydrates; 2 g fibre; 227 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

Lemongrass Chicken with Mango in Lettuce Cups

Lemongrass Chicken with Mango in Lettuce Cups

2 Tbsp (30 mL) lime juice 2 Tbsp (30 mL) agave nectar 1 Tbsp (15 mL) fish sauce 1/4 tsp (1 mL) cayenne 1 lb (450 g) boneless, skinless chicken breasts, cut into 1/2 in (1 cm) cubes 2 fresh lemongrass stalks, inner white part only 2 Tbsp (30 mL) extra-virgin coconut oil 2 shallots, finely sliced 3 cloves garlic, thinly sliced 1 Tommy Atkins mango or 2 Ataulfo mangoes, peeled and cut into large dice 1/3 cup (80 mL) Thai basil leaves, torn 6 large butter lettuce leaves 1/3 cup (80 mL) red-skinned peanuts, coarsely chopped 1 green onion, thinly sliced In medium bowl, whisk together lime juice, agave nectar, fish sauce, and cayenne. Add chicken cubes and stir to coat with marinade. Allow to marinate for 30 minutes. Bruise lemongrass and then mince very finely. In large sauté pan or wok, heat coconut oil over high heat. Add shallots and garlic and sauté until fragrant, about 1 minute. Add lemongrass and chicken with marinade and stir-fry until chicken is cooked through and sauce is thickened. If sauce is getting too thick, add a little water to thin. Remove sauté pan from heat and stir in mangoes and basil. To serve, divide chicken mixture among butter lettuce leaves and sprinkle with peanuts and green onion. Serves 6. Each serving contains: 271 calories; 26 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 13 g carbohydrates; 2 g fibre; 283 mg sodium Local option In lieu of mango, swap in 1 1/2 cups (350 mL) fresh, tart raspberries. Source: " Taste of the Tropics ", alive #345, July 2011

Grilled Chili Squid Salad with Passion Fruit Dressing

Grilled Chili Squid Salad with Passion Fruit Dressing

Squid Salad 1 lb (450 g) cleaned squid, including tentacles 2 Tbsp (30 mL) extra-virgin olive oil 1 clove garlic, minced 1 fresh bird’s eye chili, finely chopped 1/2 tsp (2 mL) freshly grated ginger 1 Lebanese cucumber, cut into 1/4 in (0.5 cm) half-moon pieces 2 medium carrots, julienned 1/3 cup (80 mL) fresh cilantro leaves 1/4 cup (60 mL) fresh mint leaves, torn 1 green onion, thinly sliced Passion Fruit Dressing 4 passion fruit or 1/3 cup (80 mL) passion fruit purée 1 tsp (5 mL) Dijon mustard 2 Tbsp (30 mL) lime juice 1 Tbsp (15 mL) agave nectar 1/2 tsp (2 mL) salt To prepare squid, cut each squid body along one side to open flat. With sharp knife, lightly score one side of the squid in a criss-cross pattern, being careful not to cut all the way through. In large bowl, whisk together olive oil, garlic, chili, ginger, and a pinch of salt. Add prepared squid bodies and tentacles and allow to marinate in refrigerator for at least 25 minutes or up to 2 hours. Meanwhile, make passion fruit dressing by cutting each passion fruit in half and scooping out pulp into bowl. Add remaining dressing ingredients to bowl and whisk to combine. Set aside until ready to use. When ready to assemble salad, in large bowl, toss together cucumber, carrot, cilantro leaves, mint leaves, and green onion. Preheat grill or grill pan over high heat. Grill squid, turning once, until opaque and slightly golden. Keep a close eye on squid—it will only take 1 to 2 minutes. Remove squid to a clean plate. To assemble salad, divide cucumber mixture among 4 plates. Top with squid and drizzle passion fruit dressing over each salad. Serves 4. Each serving contains: 184 calories; 19 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 14 g carbohydrates; 2 g fibre; 288 mg sodium Source: " Taste of the Tropics ", alive #345, July 2011

Sage Crepes with Smoked Salmon and Yogourt Curry Sauce

Sage Crepes with Smoked Salmon and Yogourt Curry Sauce

Smoked salmon gives these crepes a healthy dose of heart-friendly omega-3  fats. Batter 1 cup (250 mL) whole wheat pastry flour 2  large free-range eggs 1 cup (250 mL) low-fat milk or unflavoured milk  alternative 1/2 cup (125 mL) water 2 Tbsp (30 mL) extra-virgin olive  oil 2 Tbsp (30 mL) fresh sage, chopped 1/4 tsp (1 mL) salt Sauce 1 cup (250 mL) plain, low-fat yogourt 1 tsp (5  mL) curry powder Juice of 1/2 lime Filling 1 Tbsp (15 mL) extra-virgin olive oil 5 cups  (1.25 L) cremini mushrooms, sliced 1 tsp (5 mL) dried thyme Salt and  pepper, to taste 1/3 cup (80 mL) dry white wine 2 Tbsp (30 mL)  capers 1/3 lb (150 g) smoked wild salmon Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In bowl, whisk together yogourt, curry powder, and lime juice. Set aside. Prepare crepes according to basic crepe instructions (see page 72). Keep warm  in the oven at 200 F (93 C). In same skillet, heat 1 Tbsp (15 mL) oil over medium heat. Add mushrooms,  thyme, salt, and pepper to skillet and cook for 5 minutes, or until mushrooms  have softened considerably. Pour in wine and cook until wine has reduced, about  2 minutes. Remove from heat and mix in capers. Divide smoked salmon among crepes, top with mushroom mixture, and roll.  Garnish each crepe with yogourt sauce. Makes 8 crepes. Each crepe contains: 189 calories; 11 g protein; 8 g total fat (2 g sat. fat,  0 g trans fat); 17 g carbohydrates; 2 g fibre; 339 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Cocoa Buckwheat Peach Crepes with Chocolate Cashew Ganache

Cocoa Buckwheat Peach Crepes with Chocolate Cashew Ganache

Making luscious ganache with cashews instead of cream greatly cuts back on  saturated fat in these gluten-free dessert or brunch crepes. In-season sliced  plums or nectarines can be used in place of peaches. Batter 1 cup (250 mL) buckwheat flour 2 Tbsp (30 mL)  cocoa powder 3 Tbsp (45 mL) sucanat or unprocessed sugar 1 cup (250 mL)  low-fat milk or unflavoured milk alternative 1/2 cup (125 mL) water 2  large free-range eggs 1 tsp (5 mL) cinnamon Filling 2 peaches, thinly sliced Ganache 1/2 cup (125 mL) unsalted cashews 4 oz (115 g)  dark chocolate, chopped 2 Tbsp (30 mL) maple syrup or agave syrup Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. Place cashews in bowl and soak for at least 1 hour. Drain cashews and place  in blender along with just enough water to cover them. Blend until smooth. Place cashew cream in small pot along with chocolate and maple syrup. Heat  over medium heat until chocolate melts, stirring often. If sauce is too thick, stir in additional syrup. Set aside. Prepare crepes according to basic crepe instructions. Divide peaches among crepes and spread  some of the ganache over the peaches. Use the pocket-fold or fold-over method to  close, and drizzle additional ganache over each crepe. Makes 8 crepes. Each crepe contains: 258 calories; 8 g protein; 12 g total fat (5 g sat. fat,  0 g trans fat); 33 g carbohydrates; 5 g fibre; 38 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Crepes with Summer Vegetables and Herb Sauce

Crepes with Summer Vegetables and Herb Sauce

This highly flavourful crepe works well with any number of seasonal  vegetables. Batter 1 cup (250 mL) whole wheat pastry flour 1 cup  (250 mL) low-fat milk or unflavoured milk alternative 1/2 cup (125 mL)  water 2 large free-range eggs 2 Tbsp (30 mL) extra-virgin olive oil 1/2  tsp (2 mL) salt Sauce 1 cup (250 mL) cilantro 1/2 cup (125 mL) fresh  mint 1 clove garlic 1/3 cup (80 mL) extra-virgin olive oil 1 Tbsp (15  mL) red wine vinegar Filling 2 tsp (10 mL) extra-virgin olive oil 1 medium  zucchini, diced 1 large red bell pepper, sliced thinly 1 cup (250 mL) corn  kernels (about 1 large ear) Salt and pepper, to taste 4 cups (1 L) baby  spinach 1/2 cup (125 mL) reduced-fat mozzarella cheese, grated Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In food processor, mince cilantro, mint, and garlic. With machine running,  pour oil and vinegar in the top tube and process until well combined. Set aside. Prepare crepes according to basic crepe instructions. Keep warm  in the oven at 200 F (93 C). In skillet, heat 2 tsp (10 mL) oil over medium heat. Cook zucchini, bell  pepper, corn, salt, and pepper until vegetables have softened, about 5 minutes.  Stir in spinach and cook an additional 1 minute, or until wilted. Place vegetables on crepes, top with cheese, and roll. Garnish each rolled  crepe with herb sauce. Makes 8 crepes. Each crepe contains: 204 calories; 8 g protein; 11 g total fat (2 g sat. fat,  0 g trans fat); 21 g carbohydrates; 4 g fibre; 242 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Basic Crepes

Basic Crepes

Most people think preparing crepes is a high-flying kitchen feat. But there’s no need to be intimidated—the process is surprisingly easy. With a little practice of the pour-tilt-swirl motion, you will find it takes no time at all to prepare a batch of  goodness. Using this basic crepe recipe, follow these simple steps for success. 1 cup (250 mL) whole wheat pastry flour* 2 large free-range eggs, lightly  beaten 1 cup (250 mL) low-fat milk or unflavoured milk alternative 1/2 cup  (125 mL) water 1/4 tsp (1 mL) salt 2 Tbsp (30 mL) extra-virgin olive oil *If you can’t find whole wheat pastry flour, substitute half whole wheat  flour and half all-purpose flour. Step 1: In mixing bowl or blender, whisk or blend together all  ingredients until smooth with no lumps. Cover and refrigerate for at least 1  hour or up to 24 hours. The batter should be the consistency of heavy cream.  Thin with more milk if necessary. Step 2: Lightly grease an 8 to 10 in (20 to 25 cm) skillet with  paper towel dipped in vegetable oil; heat over medium heat until a drop of water  sizzles on the surface. Pour in about 1/4 cup (60 mL) batter for an 8 in skillet  or 1/3 cup (80 mL) batter for a 10 in skillet onto one side of the pan. Quickly lift skillet off the burner, then tilt and swirl pan so batter covers  the bottom. Don’t fret if the crepe does not completely cover the pan or is not  perfectly round. Place pan back on heat and cook for about 2 minutes until edges begin to turn  golden brown, the centre has dried, and the crepe blisters on the  bottom. Step 3: Loosen with a thin spatula, flip and cook the other side  briefly, about 20 to 30 seconds. Often the first crepe turns out less than  perfect—adjust the batter thickness or pan heat if needed. Step 4: Slide crepe out of skillet and repeat with remaining  batter. (Coat pan with butter or oil as needed, about every third crepe.)  Fillings should be placed on the side of the crepe that cooked against the  skillet the longest. Makes 8 crepes. source: " Sweet & Savoury Crepes ", alive #345, July 2011

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