Food

Much like its fellow cruciferous relatives, such as Brussels sprouts, bok choy, and kale, cauliflower is a great source of antioxidants; 1 cup (250 mL) packs 75 percent of the daily recommended intake of free-radical-fighting vitamin C.

This savoury upside-down tart replaces the traditional apple topping with vitamin K-rich caramelized endive.

Kale is a fabulous winter green that is bountiful in nutrients such as vitamins A, C, and K as well as fibre, calcium, and iron--great for keeping our bodies nourished during long chilly days. 1 bunch (about 1 lb/450 g) curly or dinosaur kale, washed and dried 1 Tbsp (15 mL) extra-virgin olive oil 3 Tbsp (45 mL) Parmesan cheese, finely grated Preheat oven to 300 F (150 C). Remove kale leaves from stem and tear into 2 in (5 cm) pieces. In large bowl toss kale with olive oil. Arrange leaves in single layer on two parchment-lined baking sheets and sprinkle with cheese. Bake kale until crisp and edges are starting to brown, about 20 to 25 minutes. Place baking sheet on wire rack to cool before serving. Serves 4. Each serving contains: 103 calories; 5 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 106 mg sodium Source: "Winter harvest", alive #350, December 2011

This healthy sorbet is versatile and full of good-for-you fruit; it can be eaten anytime, not just for special occasions. Use whatever fruit you like in it; just remember that you may need to adjust the sweetness with juice if you add a bitter fruit. Double or triple, as desired.

Cranberries and chocolate, two ever-popular holiday flavours, are combined here in one gluten-free, egg-free, dairy-free, and nut-free cookie.

1 cup (250 mL) gluten-free baking mix
1/2 tsp (2 mL) xanthan gum
1 tsp (5 mL) baking soda
1/2 tsp (2 mL) salt
2 tsp (10 mL) cinnamon
3/4 cup (180 mL) apricot purée (see below)
1/4 cup (60 mL) organic canola oil
1 tsp (10 mL) vanilla extract
1/3 cup (80 mL) dried cranberries
1/3 cup (80 mL) dark chocolate chips

Preheat oven to 375 F (190 C).

These fruity and spicy muffins are free of gluten, eggs, dairy, soy, and nuts. Regular flaxseed meal could be used instead of golden, as long as you don’t mind the darker shade it will give to the muffins.

This rich cake isn’t low calorie, but it is a divine holiday treat. It’s thin (it definitely won’t fill a cake tin), so it’s best to serve it to guests already sliced and placed on plates or doilies on platters.

This mock brulé is quick to prepare and tastes exquisitely, strongly chocolate flavoured. If you prefer a sweeter dessert, mix in some maple syrup or add an extra 1/2 cup (125 mL) of dates.

2.2 lb (1 kg) pork belly, rind removed, cut into 1 to 2 in (2.5 to 5 cm) cubes
Sea salt and freshly ground black pepper
Peanut or vegetable oil
14 oz (400 g) medium egg noodles
4 green onions, trimmed and finely sliced
1 fresh red chili, deseeded and finely sliced
2 bunches interesting cresses (such as shiso [also] or basil cress)
1 bunch fresh cilantro
2 limes

The key to perfect blackened fish is to get the skillet nice and hot. Tilapia can be used instead of catfish if desired, and the spice mix can be varied based on your preferences.

A true Southerner wouldn’t dare cook cornbread in anything but cast iron. This moist olive-spiked cornbread pairs perfectly with the blackened catfish. If you don’t have buttermilk, add 1 Tbsp (15 mL) fresh lemon juice to 1 cup (250 mL) milk, stir, and let sit for 2 minutes.

This DIY pizza takes some effort, but the payoff is worth it. The sweet butternut spread is a pleasant fall-inspired departure from standard tomato sauce. Store-bought pizza dough would slash prep time, but there is something remarkably satisfying about making your own. You can also use frozen butternut squash.

With even heat conduction, cast iron is ideal for cooking this cousin to the omelette. The key to good frittata is to use a high-quality cheese.

The quintessential French grandmotherly dessert, clafoutis is perfect for cast iron and simple to make. Just whiz together your batter in a blender and pour over the fruit. This spruced up, gluten-free version replaces white flour with nutritious almond flour and is chockablock with antioxidant-rich berries. The tender batter swells around the berries as it bakes in the cast iron skillet.

A tagine is a North African stew that gets its name from the conical clay pot in which it is cooked. However, you don’t need a tagine to make this—a large wide saucepan or Dutch oven will do the trick. Using bone-in chicken thighs is a time-saver, as they cook faster than typical stewing meat—plus the bones add flavour without extra fat.

Legumes are a healthy choice when managing a diabetes diet. As a complex carb, they keep us fuller longer and are packed with cholesterol-lowering fibre. Their soft texture adds body to the dish while the garlic, kale, and spinach pump up the flavour.

4 3/4 cups (about 1.25 L) whole wheat bread flour, plus extra
8 g packet fast-action dried yeast
1 tsp (5 mL) salt
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) honey

Flavourful fish and seafood pair brilliantly with sweet carrots, earthy mushrooms, and tart sparkling cider. Fish is a healthy alternative to high-fat meats—halibut and cod are lower in fat and cholesterol than most meats and poultry, while fish such as salmon, mackerel, and herring are good sources of omega-3 fatty acids thought to improve cardiovascular health.

Notes of sweet honey mixed with the full-bodied warmth of cumin seeds in a velvety carrot base make this soup a hearty and comforting meal. Its bright gold colour tells of its rich antioxidant activity. Research suggests that eating foods with high levels of carotenoids (found in carrots) may help reduce the risk of diabetes.

This simple colourful salad is packed with probiotic power.

Sour pickles dress up this satisfying salad.

My personal preference is to use quinoa in place of bulgur wheat. Please use organic ingredients when available.

1/4 cup (60 mL) natural cocoa powder
2 Tbsp (30 mL) granulated sugar
1/2 tsp (2 mL) ground cinnamon
1/4 tsp (1 mL) red pepper flakes
Pinch of cloves and cayenne
2 1/4 cups (560 mL) skim milk

Use dark chocolate that has been processed correctly for the best flavanol hit.