Food

Here’s a cold chaser rich in vitamins A and C plus essential iron. 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, diced 1 cup (250 mL) celery, diced 1/2 cup (125 mL) carrots, diced (about 1 large peeled carrot) 2 large garlic cloves, minced 2 large potatoes, peeled and diced 5 cups (1.25 L) vegetable or organic chicken stock 1/2 tsp (2 mL) dried thyme 4 cups (1 L) fresh kale leaves or Swiss chard, chopped (about 1 bunch) Parmesan Garlic Croutons 3 Tbsp (45 mL) extra-virgin olive oil 3 garlic cloves, minced 5 slices sourdough or whole grain brown bread, cut into 1/2 inch (2 cm) cubes Freshly ground sea salt 2 Tbsp (30 mL) Parmesan, finely grated Heat oil in large saucepan. Add onion, celery, carrots, and minced garlic cloves; saute over medium-low heat, stirring often until onions and celery are soft, about 10 minutes. Be careful not to brown or scorch. Stir in diced potatoes, stock, and thyme. Rinse kale or chard and pat dry. Stack together and cut greens into very thin shreds and chop. You should have enough to lightly pack a 4 cup (1L) measure. Stir into stock and bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until greens are tender. Pur'ee in saucepan using a hand-held blender or pur'ee in two batches in a blender or food processor until soup is smooth. Return to saucepan. Preheat oven to 350 F (180 C). Combine olive oil and garlic together in a large bowl. Toss in bread cubes to lightly coat. Spread out on a parchment lined baking sheet. Sprinkle with sea salt and Parmesan. Bake for 8 to 10 minutes, stirring occasionally, until croutons are evenly golden and crisp. Sprinkle croutons on top of soup. Makes 8 cups (2L) or serves 8. Each serving (including croutons) contains: 295 calories; 10 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 41 g carbohydrates; 4 g fibre; 419 mg sodium Quick tip For a quick and simple way to tenderize kale, freeze it first, then add frozen to saucepan. source: " Winter Veggies ", alive #325, November 2009

Loaded with folic acid, potassium, vitamin A, and beta carotene, spaghetti squash is an excellent low-fat alternative to pasta. 4 1/2 lb (2 kg) spaghetti squash 1/2 cup (125 mL) unsalted pumpkin seeds, toasted 1/2 cup (125 mL) fresh parsley, minced 1 large garlic clove, minced 1 Tbsp (15 mL) lemon juice, freshly squeezed 1/4 cup (60 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt Sea salt and freshly ground black pepper to taste Grated zest of 1 orange for garnish, optional Preheat oven to 375 F (190 C). Prick squash all over with skewer so it won’t burst during baking. Place in shallow baking pan; bake for 1 hour. When cool enough to handle, cut squash in half lengthwise. Scoop seeds and fibrous strands from its centre. Gently scrape with the tines of a fork all around the edge of the spaghetti squash to shred the pulp into strands. Pesto Combine pumpkin seeds, parsley, garlic, and lemon juice in food processor fitted with a metal blade. Whirl until processed to a paste, scraping down the sides occasionally. While machine is running, gradually add oil in a thin steady stream until blended. Add a little more oil if you prefer it a little thinner. With a few quick pulses add the zest. Add a little salt and fresh pepper to taste if you wish. Add pesto to cooked squash and toss together to evenly coat. Serve with a little freshly grated orange zest on top, if desired. Delicious served as a main course with sesame grilled chicken breasts (see sidebar). Serves 4 as a main course or 6 as a starter. Each main course serving contains: 207 calories; 3 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbohydrates; 3 g fibre; 183 mg sodium source: " Winter Veggies ", alive #325, November 2009

In a large re-sealable plastic bag, combine: 1/4 cup (60 mL) seasoned rice vinegar 2 Tbsp (30 mL) tamari sauce 1 Tbsp (15 mL) each sesame oil and olive oil 1/2 tsp (2 mL) ground ginger 1 garlic clove, crushed 4 boneless, skinless organic chicken breasts 1 Tbsp (15 mL) sesame seeds, toasted 1/4 cup (60 mL) chives, chopped Seal and shake to blend. Add chicken breasts and re-seal. Marinate in the refrigerator for a couple of hours. Drain and grill chicken just until tender but still moist and no longer pink in the centre. Place on a platter and drizzle with a little lemon juice. Sprinkle with toasted sesame seeds and chopped chives. Serves 4. Each serving contains: 340 calories; 56 g protein; 11 g fat (2 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 657 mg sodium source: " Winter Veggies ", alive #325, November 2009

Beets are high in folic acid and potassium and are a good source of vitamins A and C. 4 medium gold coloured beets, crisp greens attached 1/3 cup (80 mL) flaxseed oil 2 Tbsp (30 mL) seasoned rice vinegar 1/2 tsp (2 mL) Dijon mustard 1/4 cup (60 mL) pine nuts, toasted 1 cup (100 g) shaved Manchego cheese Trim beets, leaving roots intact. Set greens aside. Place in large pot of water and bring to a boil. Reduce heat to medium and gently boil beets until tender but still slightly firm when pierced with a skewer. Drain and cool. Wash and spin dry leaves. Place in saucepan with a little water and steam just until wilted. Drain well and coarsely chop. Combine oil, vinegar, and mustard in small bowl and whisk to blend. Drizzle 2 Tbsp (30 mL) over greens and toss to coat. Using tongs, divide into 4 servings and place a mound on each plate. Peel cooled beets; thinly slice on a mandolin or with a small sharp knife. Divide slices among 4 serving plates, fanning them over beet greens. Sprinkle with toasted pine nuts and shavings of Manchego cheese. Drizzle with remaining whisked dressing. Serves 4. Tip: Manchego substitute Can’t find Manchego cheese? No problem. You can substitute Pecorino Romano for the Manchego. Each serving contains: 354 calories; 8 g protein; 32 g total fat (8 g sat. fat, 0 g trans fat); 11 g carbohydrates; 3 g fibre; 225 mg sodium source: " Winter Veggies ", alive #325, November 2009

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

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

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

Rich in both fibres, this smoothie is a great way to get ground flaxseed into your diet. The probiotic yogourt also contributes to the health of your gastrointestinal tract. 1 - 100 g (3.5 oz) package frozen acai* pulp 1/2 cup (125 mL) 100 percent pomegranate juice 1/2 cup (125 mL) frozen unsweetened blueberries 1/4 cup (60 mL) probiotic low-fat vanilla yogourt 2 Tbsp (30 mL) ground organic flaxseeds Place all ingredients into a blender, cover, and whirl until smooth. If too thick, let sit for 5 minutes, then whirl again. Drink. *Touted as a super antioxidant, acai can be found in the frozen food section of your local health food store. Makes one 1 1/2 cup (375 mL) serving. Each serving contains: 370 calories; 9 g protein; 13 g total fat (2.5 g sat fat, 0 g trans fat); 63 g carbs; 6 g fibre; 60 mg sodium. source: " Fibre-Full Recipes ", alive #305, March 2008

I wanted to create a delicious high-fibre, colon-loving muffin. What I ended up with is a cross between a scone and a muffin. I’m calling my new creation “scuffins.” These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres. Not too sweet, slightly dense, and diabetic friendly, they offer 13 g of fibre per muffin. Now that’s what I call a true colon cleanser. 1 1/2 cups (375 mL) buttermilk 1 cup (250 mL) pure pumpkin puree 3/4 cup (175 mL) organic honey 1 omega-3 egg 3/4 cup (175 mL) whole psyllium husks 1/2 cup (125 mL) oat bran 3/4 cup (175 mL) organic whole wheat flour 3/4 cup (175 mL) organic ground flaxseed 1/2 cup (125 mL) organic wheat bran 2 Tbsp (30 mL) organic wheat germ 2 Tbsp (30 mL) ground cinnamon 2 tsp (10 mL) ground ginger 1/2 tsp (2 mL) each ground nutmeg and ground cloves 1 1/2 tsp (7 mL) baking powder 1 tsp (5 mL) baking soda 3/4 cup (175 mL) loosely packed diced organic dates Preheat oven to 400 F (200 C). Line muffin tin with nonstick paper liners. In large bowl whisk together buttermilk, pumpkin puree, honey, and egg. Stir in psyllium husks and oat bran. Let sit for 10 minutes. In medium bowl using a wire whisk or fork, mix together whole wheat flour, ground flaxseed, wheat bran, wheat germ, cinnamon, ginger, nutmeg, cloves, baking powder, and baking soda. Stir in dates, coating well with the flour mixture. Add dry ingredients to wet ingredients and mix well. The batter will be very thick and stiff; don’t worry, it’s supposed to be. Scoop evenly into 12 muffin cups. It will seem like a ton, but these make enormous scuffins. Bake for 30 minutes. Remove from muffin pan and cool on wire rack for at least 3 hours. Store in airtight container for up to 3 days or freeze for up to 3 months. Makes 12 enormous scuffins. Each scuffin contains: 220 calories; 6.35 g protein; 5.5 g total fat (0.76 g sat fat, 0 g trans fat,); 46 g carbs; 13.2 g fibre; 180 mg sodium. source: " Fibre-Full Recipes ", alive #305, March 2008

This gluten-free pumpkin roll is so delicious, no one will suspect that it does not contain wheat flour. Alternate instructions are included if you prefer to use wheat flour. This recipe can be made ahead and stored in the freezer. Cake: 3 large eggs, separated 3/4 cup (180 mL) sugar *1/2 cup (125 mL) fine ground brown rice flour *1/4 cup (60 mL) tapioca flour *1 tsp (5 mL) powdered egg replacer *1/4 tsp (1 mL) guar gum 1 tsp (5 mL) baking powder 1 tsp (5 mL) ground cinnamon 1/8 tsp (0.5 mL) nutmeg Pinch of salt 2/3 cup (160 mL) canned solid pack pumpkin 2 Tbsp (30 mL) freshly squeezed orange juice 1 Tbsp (15 mL) powdered sugar Filling: 1/3 cup (80 mL) cream cheese, at room temperature 1/3 cup (80 mL) powdered sugar 1 tsp (5 mL) freshly squeezed orange juice 1 tsp (5 mL) zest from organic navel orange 1 tsp (5 mL) vanilla extract 1 cup (250 mL) whipping cream Preheat oven to 375 F (190 C). Grease a 13 x 9 in (33 x 23 cm) rimmed cookie sheet or jelly roll pan. Cover with parchment paper and allow a little to overhang the ends. Grease parchment paper. Beat egg whites until stiff. In a large separate bowl, mix dry ingredients well. In a third bowl, beat egg yolks until thick. With a wire whisk, gently fold pumpkin and orange juice into egg yolks. Add to dry mixture and mix just until combined. Take a quarter of the beaten egg whites and fold into pumpkin mixture. Using the whisk, add remaining egg whites, folding them in carefully. Pour batter into prepared pan, spreading evenly. Bake until toothpick inserted into centre of cake comes out clean, about 15 minutes. While the roll is baking, prepare a clean, thin kitchen towel by sifting icing sugar over the surface. When cake is ready, allow to cool on a rack for 5 minutes. Then quickly flip the cake over onto the towel, using the parchment paper to lift it out of the pan. Gently remove the parchment paper. Roll up cake in the towel, starting with the short side of the cake. Allow to cool completely. While cake is cooling, prepare the filling: Beat the softened cream cheese with the powdered sugar, on high, until light and fluffy. Add the orange juice, zest, and vanilla; mix until well combined. In a separate bowl, whip the cream. Fold the cream cheese into the whipped cream. When cake is completely cool, gently unroll it. Do not worry if there are cracks; they will get filled in with the cream. Spread inner layer of cake with filling and re-roll cake. Place on serving platter and spread remaining cream over the top of the cake. You may serve immediately as this cake is very moist, but it will set better if allowed to chill for several hours before cutting. To decorate, drizzle some maple syrup over the top of the cake, sprinkle with pumpkin seeds, or arrange thin orange slices on top. To make ahead: I have had success freezing the cake (after it has cooled) in the deep freezer for up to two weeks. Unroll the cake and remove the towel. Re-roll using plastic wrap between the roll layers. Put roll into a large, sealable freezer bag. To thaw, remove from freezer and let stand at room temperature for several hours; then proceed with the filling instructions. Source: alive #305, March 2008

Fresh asparagus is the truest sign that spring has sprung. These edible spears have been cultivated throughout the ages by Egyptians, Greeks, and Romans. Rich in dietary fibre, folic acid, and potassium while low in calories and containing no fat or cholesterol, these young shoots are now prepared nearly worldwide in countless ways and an be easily pickled for keeping. 3/4 tsp (4 mL) curry powder 1 Tbsp (15 mL) sea salt 1/4 cup (60 mL) extra-virgin olive oil 30 pieces asparagus spears, medium-sized (bottom inch peeled) 1/4 cup (60 mL) grainy seed mustard 1 Tbsp (15 mL) hot water 1/3 cup (80 mL) maple vinegar (available at fine grocers or substitute sherry vinegar) 1/3 cup (80 mL) extra-virgin olive oil Salt and white pepper, to taste Heat barbecue or inside-grill to medium-high heat. Blend curry powder and salt together. Drizzle oil on asparagus, then season with the curry-salt mixture. Grill asparagus in batches if necessary so as not to crowd the grill and avoid flames. Cook until golden and lightly charred on both sides. Place mustard in a stainless steel bowl; slowly whisk in hot water and maple vinegar, then slowly whisk in oil. Taste and lightly season with salt and pepper. Toss asparagus with your favourite salad greens–bitter lettuces work well–and serve with maple mustard vinaigrette. Serves 6. source: " Celebrating Spring with Araxi ", alive #306, April 2008

The first fronds yet unfurled of a young fern, fiddleheads get their name from their shape and are also referred to as crosiers, the curved staff used by shepherds. A seasonal delicacy requiring a good rinse and thorough cooking, fiddleheads are a traditional dish of Canada’s East Coast. 1 1/2 cups (350 mL) fiddlehead ferns 1 Tbsp (15 mL) salt 3 Tbsp (45 mL) extra-virgin olive oil 1/2 cup (125 mL) onions, minced 1 clove garlic, minced 3 Tbsp (45 mL) almonds, toasted and slivered Wash fiddleheads well to remove grit, cut off ends, remove any brown spots, and pat dry. Blanch in just over 5 quarts (5 L) boiling water with salt. Cook for 6 to 8 minutes or until soft. Refresh in ice-cold water. Saut?nions in the olive oil on medium-low heat. Onions should be soft but not too brown. Add garlic and saut?or 1 minute, and then add the fiddlehead ferns. Lightly season with salt and pepper, toss in toasted slivered almonds, then heat thoroughly. Serves 6. source: " Celebrating Spring with Araxi ", alive #306, April 2008

Favoured by fish lovers for its sweet firmness and nutritional profile, halibut also has blessedly few bones. Rich in omega-3 essential fats and a strong source of protein, it veritably swims with the minerals selenium, magnesium, phosphorus, and potassium. Most importantly, the taste is unbeatable! 1/4 cup (60 mL) arugula leaves 1/2 cup (125 mL) fresh herb leaves (e.g., basil, parsley, chives, chervil, or tarragon) 1/2 cup (125 mL) Gruyere cheese, grated 1/2 cup (125 mL) unsalted butter, softened 1 1/4 cup (310 mL) bread crumbs Salt to taste 6 5 to 7 oz (150 to 200 g) fresh halibut fillets 1 Tbsp (15 mL) extra-virgin olive oil Preheat oven to 375 F (190 C). Combine arugula and fresh herb tops in food processor; pure for 1 to 2 minutes. Scrape sides, then add cheese and butter and pure until combined. Add bread crumbs, lightly season with salt, and process until mixture comes together. Turn out onto parchment, cover with a second sheet, and using a rolling pin, roll the crust out to 1/8 in (3 mm) thickness. Place in the fridge or freezer and let set. Remove and cut into individual portions and store in the fridge. Drizzle oil onto ovenproof dish and place halibut in the dish. Lightly season and cover fillets with herb crust. Bake for 9 to 12 minutes, depending on thickness. Halibut should be about medium; crust will be lightly browned on the edges. Serves 6. source: " Celebrating Spring with Araxi ", alive #306, April 2008

Tart, sweet, and filled with the flavour of spring, this is an easily made and readily enjoyable treat to be spooned atop your favourite vanilla ice cream or yogourt. A topping of berries makes for further delight. 4 1/2 cups (about 2 lbs of stalks) rhubarb, cut into 1 in (2.5 cm) lengths 1 1/2 cups (350 mL) sugar 1 lemon, juiced 1 vanilla bean, split Combine ingredients in heavy-bottomed saucepan. Place on medium-low heat until steam rises from pot. Reduce to low heat and cook for approximately for 40 minutes, or until all of the rhubarb has softened. Remove the vanilla bean. Remove from the heat. Place in a bowl to chill in the fridge. Serves 6. source: " Celebrating Spring with Araxi ", alive #306, April 2008

3 cups (750 mL) water 3 cups (750 mL) sugar 8 cups (1.8 kg) rhubarb, chopped 3 Tbsp (45 mL) lemon rind, grated 1 1/2 cups (350 mL) lemon juice In a large saucepan stir together water, sugar, rhubarb, and lemon rind; bring to a boil. Reduce heat to medium-low. Simmer for 10 minutes, stirring until sugar is dissolved and rhubarb breaks up. Remove from heat and stir in lemon juice. Strain liquid through fine sieve (or fine colander if you don’t mind some fruit in your drink). Allow to cool. When ready to serve, mix 3 parts of water to 1 part of rhubarb lemonade syrup. Serve in glass with ice cubes. Note: You can freeze syrup in containers to use throughout the summer. Makes 20 servings. Source: alive #306, April 2008

Various types of beets and honey can take this dish in plenty of delicious directions. Honey takes its flavour from the fields that surround the apiary and there are many varieties to explore, ranging from fireweed to blueberry to wildflower. 1 lb (450 g) heirloom beets, as many varieties as you find 6 Tbsp (90 mL) extra-virgin olive oil 1/2 bunch fresh thyme 2 heads butter lettuce, washed and dried well 1/2 cup (125 mL) ricotta cheese 3 limes 1/2 cup (125 mL) fireweed honey (or any high-quality honey you like) 3/4 cup (180 mL) peanut oil Salt Black pepper, freshly ground To roast beets, preheat oven to 350 F (180 C). Wash and trim beets before placing in ovenproof dish, ensuring all are roughly the same size. Drizzle with olive oil, season with salt and pepper, and toss with sprigs of fresh thyme. Roast until tender (40 to 60 minutes, depending on size). Check with tip of sharp knife: they should offer no resistance. Remove beets from oven and cool until you are able to handle them. Peel beets and cut into irregular shapes. This can be done up to a day ahead. To make dressing, zest and juice limes, reserve the zest, and place juice in bowl. Pour in honey and slowly whisk in peanut oil. Season dressing to taste. To make salad, divide leaves of butter lettuce among six cold plates. Toss beets with a portion of the dressing and divide among the plates. Using a spoon, make small mounds of ricotta on salads. Sprinkle tops with lime zest and top each salad with more dressing. Serves 6. Source: " Fuel Restaurant ", alive #307, May 2008

The key here is a good butcher with the bones to prove it! Naturally, you can work with other poultry as well, though the duck bones do bring a greater flavour to the broth. 5 lbs (2.25 kg) organic duck bones (ask your local butcher) 4 Tbsp (60 mL) extra-virgin olive oil 3 heads fresh fennel, 2 roughly chopped and 1 sliced very thinly 1 medium onion, roughly chopped 3 stalks celery, chopped 1 carrot, peeled and chopped 8 cloves garlic, sliced 2 oranges, zested and juiced 1 bunch fresh thyme Olive oil as needed Black pepper, freshly ground Salt Preheat oven and roasting pan to 425 F (220 C). Toss duck bones with olive oil, salt, and pepper. Roast bones in preheated roasting pan for 20 minutes before adding chopped vegetables, fresh thyme (save a small portion for the fennel salad), and garlic. Continue to roast until everything is a nice mahogany brown (about 20 minutes). Remove from oven and scoop bones and vegetables into large stockpot. In roasting pan, pour off accumulated fat. Pour in orange juice and using a wooden spoon, scrape up browned bits in bottom of pan. Pour into stockpot. Cover bones with 3 in (7.5 cm) cold water. Bring to simmer, but do not boil. Skim well of any foam or fat. Continue to simmer for 4 hours before straining through cheesecloth into a container. Season to taste with salt and pepper. Broth can be frozen at this point for up to 3 months, or kept in fridge for 2 days. To serve, take very thinly sliced fennel and toss with small amount of olive oil; season with salt, pepper, remaining thyme, and orange zest. Place this in bottom of bowl. Bring duck broth up to boil and serve atop immediately. Serves 6 Source: " Fuel Restaurant ", alive #307, May 2008

Sourcing organic protein and working with large cuts is both responsible and delicious, yielding unsurpassed flavour and value. The only way for the choice of protein to be improved is through consumer voice, so don’t be bashful with your butcher. 10 lb (4.5 kg) organic pork shoulder, bone in and skin on (ask for skin to be scored) 1/2 cup (125 mL) salt 1/4 cup (60 mL) black pepper, crushed 3 green apples, cut into quarters 1 green apple, a tart variety 1/2 cup (125 mL) almonds, whole, skin on, toasted in 350 F (180 C) oven for 10 minutes 2 shallots, minced 1 bunch scallion, washed, trimmed, and cut into julienne 1 clove garlic, minced 1/4 cup (60 mL) almond oil 2 lemons, zested and juiced Mix together salt and black pepper. Rub over pork shoulder and let marinate, covered, in refrigerator overnight. Take pork out of fridge 2 hours before you plan to roast it. Wash excess marinade from pork and dry with paper towels. In roasting pan, make a layer of the 3 quartered apples; place pork atop. Cover pork with parchment paper; cover whole pan with foil. Place into preheated 190 F (95 C) oven and cook for 12 hours. This is best done overnight; as long as you set the temperature correctly, you have nothing to worry about. When done, remove from oven, remove foil, and let rest for an hour. Remove pork from pan and place on platter; keep warm. Pour pan juices through strainer and push cooked apple through. Skim off as much grease as possible and bring to boil. In a pot over medium-high heat, cook until slightly syrupy and reduced in volume by 50 percent. Taste sauce for seasoning and adjust as necessary. While pork is resting, slice remaining apple as thinly as possible and toss with almonds, shallots, scallions, almond oil, lemon juice, and lemon zest. Season to taste with salt and black pepper; set aside. Serve on 6 warm dinner plates with slices of pork drizzled with sauce and topped with apple salad. Serves 6. Source: " Fuel Restaurant ", alive #307, May 2008

This field-fresh delight can literally be whipped up on the spot while someone else clears the table! The fresher the berry, the better, and top points if you pick your own the day of–the flavour will truly shine. Just keep a careful eye on the oven! 4 egg whites 1 cup (250 mL) sugar 4 cups (1 L) fresh raspberries, picked yourself if possible, cleaned 3 Tbsp (45 mL) fresh mint, chopped Butter, just enough to coat a pan Preheat broiler. Very lightly butter a heatproof 9 x 11 in (23 x 28 cm) serving pan or platter. Whip egg whites on medium speed until frothy. Increase speed until soft peaks form. Add sugar and continue whipping to form stiff peaks. Do not overwhip. Fold in mint and raspberries. Pour into serving platter and spread out to 1 in (2.5 cm) thick. Carefully brown under broiler for 1 to 3 minutes, watching carefully to avoid burning. Serve immediately. Serves 6. Source: " Fuel Restaurant ", alive #307, May 2008

Filling 5 cups (1.25 L) rhubarb, freshly chopped 1/2 cup (125 mL) organic brown sugar 1/2 cup (125 mL) organic Thompson raisins 2 Tbsp (30 mL) organic whole wheat flour 1 Tbsp (15 mL) organic cinnamon Topping 1 cup (250 mL) organic, large-flake rolled oats 1/2 cup (125 mL) organic whole wheat flour 1/2 cup (125 mL) organic brown sugar 2 Tbsp (30 mL) organic wheat germ 1 Tbsp (15 mL) organic cinnamon 1/4 cup (60 mL) organic, cold-pressed, unrefined canola oil Preheat oven to 350 F (180 C). Measure out parchment paper to allow for overhang of 9 x 9 in (2 L) baking dish. Scrunch parchment paper under running water until wet. Squeeze out excess water and line pan. Toss rhubarb, brown sugar, raisins, flour, and cinnamon together in a medium bowl. Pour into prepared pan. Mix together rolled oats, flour, brown sugar, wheat germ, and cinnamon in a medium bowl. Pour in oil and stir until well combined. Sprinkle over rhubarb mixture. Bake 45 to 50 minutes, or until rhubarb is soft and bubbling and topping is golden brown. Serve warm. Makes approximately 8 - 2/3 cup (150 mL) servings. Each serving contains: 293 calories; 4.2 g protein; 8 g total fat (0.7 g sat fat, 0 trans fat); 56 g carbs; 5 g fibre; 7.4 mg sodium source: " Harbingers of Spring ", alive #307, May 2008

Salad 8 cups (2 L) organic baby spinach 24 organic or locally grown strawberries, about 4 cups (1 L) 1/2 cup (125 mL) whole unblanched almonds, chopped Dressing 3 Tbsp (45 mL) balsamic vinegar 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) blackcurrant concentrate 1/2 tsp (2 mL) Dijon mustard 1/2 tsp (2 mL) Worcestershire sauce 1/4 tsp (1 mL) cracked pepper Wash and spin-dry spinach. Store wrapped in tea towel in plastic bag in fridge until ready to use. Gently wash strawberries, removing tops, and lay out on paper towels to dry. When dry, slice. Set aside until serving time. In small bowl, whisk together dressing ingredients. Set aside until serving time. To serve, sprinkle dressing over baby greens and strawberries; gently toss. Divide equally among 4 plates and sprinkle with almonds. Serve. Serves 4. Each serving contains: 222 calories; 5.3 g protein; 13 g total fat (1.8 g sat fat, 0 g trans fat); 25 g carbs; 6.2 g fibre; 174 mg sodium Adapted from Ultimate Foods for Ultimate Health—and don’t forget the chocolate! (Whitecap, 2007) by Mairlyn Smith, PHEc, and Liz Pearson, RD source: " Harbingers of Spring ", alive #307, May 2008

At the restaurant, Munn marinates his own sardines by combining 1/2 cup (125 mL) of white wine, 1 cup (250 mL) each of water and vinegar, and 1 Tbsp (15 mL) each of sugar and salt before bringing this mix to a boil, chilling it down, and pouring it over fresh sardines. Two days of pickling makes for perfection! 1/2 English cucumber, diced 1 to 2 large heirloom tomatoes (about 2 cups/500 mL), diced 2 Tbsp (30 mL) tarragon, coarsely chopped 1 cup (250 mL) whole Italian parsley leaves 6 Tbsp (90 mL) extra-virgin olive oil 2 Tbsp (30 mL) red wine vinegar 12 filets marinated sardines, store-bought or homemade Salt and pepper to taste Combine cucumber and tomato together with herbs, and toss lightly. Add olive oil and vinegar and season to taste. To assemble, place sardine filets in a shallow soup bowl or deep plate and place tomato-cucumber mix on top. Divide any extra tomato juices amongst the bowls. ( Chef’s tip : We sometimes garnish with a gazpacho consommé made by pureeing tomato, red onion, cucumber, garlic, vinegar, and salt, which is then strained through cheesecloth to get a clear juice or consommé.) Serves 6. source: " The Spirit of Café Brio ", alive #308, June 2008

Buffalo mozzarella is an artisan gem, but do not be discouraged working this recipe through with other high-quality mozzarella. Just avoid cheaper versions with higher moisture contents. 3 cups (750 mL) fava beans, shelled and blanched (Remove the beans from the pod and blanch in boiling salted water for about 25 seconds. Drain and refresh in ice water.) 1 cup (250 mL) mint leaves, coarsely chopped or torn 1 cup (250 mL) basil leaves, coarsely chopped or torn 1/2 medium-sized red onion, thinly sliced 2 Tbsp (30 mL) lemon juice 4 Tbsp (60 mL) extra-virgin olive oil Salt and black pepper to taste 150 g prosciutto, thinly sliced 1 large ball (1/2 to 1 lb/225-450 kg) buffalo mozzarella (or your favourite kind) 1/2 baguette Extra-virgin olive oil for finishing For the fava bean salad, toss all ingredients (except prosciutto, mozzarella, and baguette) together before serving and season to taste. Leave to come up to room temperature while you prepare crostini. Thinly slice baguette on the bias into 12 pieces and toast in 350 F (180 C) oven until crisp and dry (about 3 to 5 minutes). Drizzle with olive oil and season to taste. Slice mozzarella, divide amongst crostini, and return to oven until just warm (1 to 2 minutes). To assemble the dish, scoop a pile of fava bean salad onto each plate, dress with the prosciutto, and arrange a pair of crostini atop. Drizzle with olive oil and pepper if you like. Serves 6. source: " The Spirit of Café Brio ", alive #308, June 2008

Sourcing heritage-breed pork makes for more delicious and conscionable consumption. Brio uses Sloping Hill Farm heritage-breed pork from Qualicum Beach, BC. 6 double-cut pork chops Salt and pepper to taste Marinade: 1 lemon, zested and juiced 1/2 cup (125 mL) oregano, chopped 1/2 cup (125 mL) extra-virgin olive oil 1 cup (250 mL) white wine Salad: 1 Tbsp (15 mL) honey 1 Tbsp (15 mL) grainy mustard 2 Tbsp (30 mL) apple cider vinegar 4 Tbsp (60 mL) extra-virgin olive oil 3 apples, cored and cut into sixths 2 bunches of arugula Season pork chops with salt and pepper. Place in a bowl and toss with remaining marinade ingredients. Leave to marinate for 4 or 5 hours. Remove pork from marinade and pat dry. Grill for about 20 minutes or until cooked to your liking. Toss salad ingredients together and serve on the side with extra olive oil for drizzling. Serves 6. source: " The Spirit of Café Brio ", alive #308, June 2008