Food

Looking to change things up? Try adding a little apple to your morning omelette. 2 tsp (10 mL) butter, divided Granny Smith apple, peeled and thinly sliced Ground nutmeg, to taste 1 tsp (5 mL) sugar 2 eggs 1 Tbsp (15 mL) water 1 Tbsp (15 mL) chopped pecans 3/4 oz (25 g) Brie cheese Heat a nonstick 8 in (20 cm) ovenproof skillet* over medium heat. Melt 1 tsp (5 mL) butter in skillet. Saut apple slices in butter until slightly transparent but not too soft, about 2 minutes. Sprinkle with nutmeg and sugar. Remove from pan and keep warm. Beat together eggs and water. Heat same skillet over medium-high heat. Melt remaining 1 tsp (5 mL) butter in skillet. Pour in egg mixture. As mixture sets at edges, with spatula, gently push cooked portions toward the centre. Tilt and rotate the pan to allow uncooked egg to flow into the empty spaces. When egg is almost set on surface but still looks moist, cover one half of the omelette with warm apple mixture and pecans. Slip spatula under the unfilled side and fold the omelette in half. Garnish with Brie cheese. Broil 1 to 2 minutes to melt cheese. Slide onto warm plate and serve immediately. Serves 1. *If skillet is not ovenproof, wrap handle with double thickness of aluminum foil. Tip Skillet is hot enough when a drop of water will roll around instead of bursting into steam immediately. Suggestion for a complete meal Serve with a glass of apple juice and a multi-grain toasted bagel followed by mixed berries. Each serving contains: 440 calories; 18 g protein; 30 g total fat (13 g sat. fat); 28 g carbohydrates; 3 g fibre; 360 mg sodium source: " Egg-stra! Egg-stra! ", alive #315, Janury 2009

Looking for a quick and easy dessert? Try these light and fluffy citrus soufflés an excellent after dinner treat. 8 large oranges 1 Tbsp (15 mL) cornstarch 2/3 cup (160 mL) orange juice 1 Tbsp (15 mL) grated orange rind 1/4 cup (60 mL) sugar 1 Tbsp (15 mL) marmalade 1 Tbsp (15 mL) butter 4 eggs, separated Icing sugar for dusting Remove tops from oranges; scoop out flesh from base without piercing skin. Mix cornstarch with 1/4 cup (60 mL) orange juice. Add to remaining juice and bring to boil, stirring constantly. Add rind, sugar, marmalade, and butter, continuing to stir until thickened and smooth. Remove from heat and gradually beat in egg yolks. Beat egg whites until stiff and fold into yolk mixture. Fill orange shells 2/3 full with mixture and place on baking sheet or muffin tin. Bake in 400 F (200 C) oven for 10 to 15 minutes or until puffed and golden. Sprinkle with icing sugar after removing from oven and serve immediately. Serves 8. Each serving contains: 140 calories; 4 g protein; 5.5 g total fat (1 g sat. fat); 24 g carbohydrates; 2 g fibre; 50 mg sodium source: " Egg-stra! Egg-stra! ", alive #315, Janury 2009

The length of time will vary depending on what size of green lentils you use. I choose the larger organic green ones for a more solid texture. The recipe is usually ready in 4 1/2 hours. If you use the smaller green lentils, they cook quicker and have a softer texture. 2 3/4 cups (675 mL) organic green lentils 1/4 cup (60 mL) whole grain quinoa 4 cups (1 L) organic sodium-reduced vegetable or chicken broth 1 - 28 oz (796 mL) can diced tomatoes 2 cups (500 mL) carrots, diced 1 cup (250 mL) celery, diced 1 medium onion, diced 3 cloves garlic, minced 2 tsp (10 mL) cracked pepper Rinse lentils and quinoa under cool running water. Drain and place in slow cooker. Add broth, tomatoes, carrots, celery, onion, garlic, and cracked pepper. Stir well. Cover with lid and cook on low for 8 to 10 hours or on high for 4 to 5 hours. Cook until lentils are tender. Serves 8. Serving Suggestion This stew goes great with seasonal coleslaw made with cabbage, carrots, and onion. Each 1 cup (250 mL) serving made with 25 percent less sodium chicken broth contains: 272 calories; 16 g protein; 1.5 g total fat (0 g sat. fat, 0 g trans fat); 47 g carbohydrates; 18.6 g fibre; 773 mg sodium source: " Slow Cooker Days ", alive #315, January 2009

Barley is truly the unsung hero in the soluble-fibre world. This super grain is one of the richest sources of both soluble and insoluble fibre, which can help lower cholesterol. This hearty vegetarian main course is ready in 2 to 3 hours and can be stored in the fridge (already cooked) for up to 3 days. 1 cup (250 mL) pot barley 4 cups (1 L) 25 percent less sodium beef broth 1/2 oz (14 g) dried sliced shiitake mushrooms 1 1/2 cups (375 mL) sweet potato, peeled and coarsely chopped 1 medium onion, diced 2 cloves garlic, minced 1/4 tsp (1 mL) cracked pepper 1 cup (250 mL) cashews, chopped Rinse pot barley under cool running water. Drain well and place in slow cooker. Add beef broth, dried shiitake mushrooms, sweet potato, onion, garlic, and pepper. Cover with lid and cook on low for 3 to 4 hours or on high for 1 1/2 to 2 1/2 hours. When barley is soft and most of the liquid has been absorbed, turn off slow cooker. Stir once and let sit for 15 minutes. Divide equally among four plates and sprinkle each with 1/4 cup (60 mL) cashews. Serves 4. Each 1 1/4 cup (310 mL) serving with 1/4 cup (60 mL) cashews contains: 425 calories; 15 g protein; 13.2 g total fat (2.2 g sat. fat, 0 g trans fat); 71 g carbohydrates; 12 g fibre; 632 mg sodium source: " Slow Cooker Days ", alive #315, January 2009

1 Tbsp (15 mL) extra-virgin olive oil 1 3/4 cups (425 mL) onions, diced 1 cup (250 mL) celery, diced 2 to 2 1/2 cups (500 to 625 mL) orange-fleshed sweet potatoes, peeled and cut in 1 in (2.5 cm) cubes 3 large cloves garlic, minced 1 tsp (5 mL) sea salt Ground black pepper to taste 2 tsp (10 mL) chili powder 1 tsp (5 mL) paprika 1/2 tsp (2 mL) freshly grated nutmeg 1/2 tsp (2 mL) cumin 1/4 tsp (1 mL) cinnamon 1/2 tsp (2 mL) crushed red pepper flakes (or to taste) 1 1/4 cups (310 mL) dry red lentils 2 1/2 cups (625 mL) water 1 - 28 oz (796 mL) can crushed tomatoes 1 - 14 oz (398 mL) can black or kidney beans, rinsed 1 bay leaf 3 Tbsp (45 mL) freshly squeezed lime juice Lime wedges (for serving) In large pot on medium heat, add oil, onions, celery, sweet potatoes, garlic, salt, pepper, and spices, and stir through. Cover and cook for 6 to 8 minutes, stirring occasionally. Rinse lentils. Add to pot with water, tomatoes, beans, and bay leaf, and stir to combine. Increase heat to bring to a boil. Reduce heat to low, cover, and simmer for 25 minutes or until sweet potatoes are softened, stirring occasionally. Stir in lime juice and serve portions with lime wedges. Serves 6. source: " Comfort Cuisine ", alive #315, January 2009

1 Tbsp (15 mL) extra-virgin olive oil 1 1/2 cups (375 mL) onion, diced 1 cup (250 mL) celery, diced 3/4 cup (180 mL) carrots, diced 3 large cloves garlic, minced 1/2 tsp (2 mL) sea salt Ground black pepper to taste 3/4 to 1 tsp (4 to 5 mL) curry powder 1 tsp (5 mL) paprika 1/4 tsp (1 mL) dried thyme 2 cups (500 mL) dry red lentils 3 cups (750 mL) vegetable stock 4 to 4 1/2 cups (l to 1.1 L) water 2 1/2 tsp (12 mL) fresh rosemary, chopped 2 1/2 Tbsp (37 mL) apple cider vinegar In large pot on medium heat, add oil, onion, celery, carrots, garlic, salt, pepper, and spices, and stir through. Cover and cook for 7 to 8 minutes, stirring occasionally. Rinse lentils, and add along with stock and water. Stir to combine. Increase heat to bring to a boil, then reduce heat to low, cover, and simmer for 12 to 15 minutes. Add rosemary and simmer another 10 minutes or until lentils are completely softened. Stir in vinegar; season with additional salt and pepper if desired. Serves 6. source: " Comfort Cuisine ", alive #315, January 2009

The word sushi doesn’t actually refer to raw fish but to a boiled rice dish flavoured with vinegar. Hence sushi doesn’t have to contain fish. 3 Tbsp (45 mL) mirin 3 Tbsp (45 mL) soy sauce 1 1/2 tsp (7 mL) sugar 8 pieces of nori seaweed (preferably toasted) 6 cups (1.5 L) prepared sushi rice (see recipe here) About 4 ounces (113 g) firm plain or flavoured tofu, sliced into 32 thin matchsticks 1 red bell pepper, sliced into 32 thin matchsticks 1 cucumber, peeled, seeded, and sliced into 32 thin matchsticks 2 Tbsp (30 mL) sesame seeds, lightly toasted in a skillet Add mirin, soy sauce, and sugar to small skillet. Bring to a simmer and cook until slightly thickened, about 3 minutes. Place a nori sheet on a bamboo mat and add 3/4 cup (180 mL) sushi rice and flatten. Drizzle 1 tsp (5 mL) of mirin sauce in the middle of the rice; place 4 strips each tofu, bell pepper, and cucumber over the sauce; then sprinkle with about 1/2 tsp (2 mL) sesame seeds. Roll and repeat with remaining nori. Slice each roll into 6 pieces and serve with soy sauce or any remaining mirin sauce. Makes about 48 pieces of sushi. Each 6-piece serving contains: 246 calories; 8 g protein; 3 g fat (0 g sat. fat, 0 g trans fat); 44 g carbohydrates; 2 g fibre; 547 mg sodium source: " Easy Make-at-Home Sushi ", alive #323, September 2009

A spoonful of jarred pesto, curry powder or paste, crushed garlic or ginger, or a shot of Tabasco stirred into the buttermilk will add subtle flavour to your finished chicken. Panko is available at Asian markets and gourmet stores as well as some grocery stores. 8 skinless chicken pieces 1 cup (250 mL) buttermilk or runny plain yogourt 1 to 2 cups (250 to 500 mL) panko (Japanese bread crumbs), corn flake crumbs, dry bread crumbs, or finely crushed crackers 1/4 cup (60 mL) grated Parmesan cheese or ground pecans (optional) Salt and pepper to taste Pat chicken dry with paper towel; put pieces into bowl or plastic bag with buttermilk. Cover or seal and refrigerate for at least 2 hours or up to 24 hours. Put panko into shallow dish. Add Parmesan cheese or ground pecans, if you like, and season with salt and pepper. Pull chicken pieces out of buttermilk and let excess drip off; roll pieces in panko to coat. Place on rimmed baking sheet that has been lightly sprayed with canola oil. Cover and refrigerate for 1 hour. Preheat oven to 350 F. Sprinkle any remaining crumbs over chicken pieces, or gently roll pieces in crumbs again. (If you like, lightly spray entire sheet of chicken pieces with canola oil; this will help them brown.) Bake for 45 minutes to an hour, until juices run clear. (Drumsticks tend to cook more quickly than thighs.) Serve immediately. Makes 4 servings. Each serving contains: 295 calories; 30.7 g protein; 8.6 g total fat (3 g sat. fat, 0 g trans fat); 21.4 g carbohydrates; 1.2 g fibre source: " Nutritious Crispy Chicken Meals ", alive #320, June 2009

1 Tbsp (15 mL) vegetable oil 2 shallots, chopped 2 cloves garlic, minced 1/2 cup (125 mL) hoisin sauce 2 Tbsp (30 mL) each honey and rice wine vinegar 2 tsp (10 mL) each fish sauce and low-sodium soy sauce 1 pound (450 g) ground chicken (or turkey) 1/2 cup (125 mL) oats 1/2 cup (125 mL) each chopped onion, red bell pepper, zucchini 2 Tbsp (30 mL) tomato paste Salt and pepper to taste Whole wheat hamburger buns To make sauce, heat oil in a skillet; add shallots and garlic and cook until soft. Add hoisin sauce, honey, vinegar, fish sauce, and soy sauce and cook until thickened. Set aside. In a bowl combine chicken, oats, onion, red pepper, zucchini, tomato paste, salt, and pepper and mix gently. Shape into patties about 3/4 inch (2 cm) thick. Grill, covered, over medium heat for 4 to 6 minutes per side or until internal temperature is 165 F (74 C). Serve on buns topped with hoisin mixture. Makes 4 to 6 patties. Nutrition facts per burger, sauce, and bun: 424 calories; 24 g protein; 12 g fat (3 g sat. fat, 0 g trans fat); 57 g carbohydrate; 7 g fibre; 910 mg sodium. source: " Burger Time ", alive #321, July 2009

This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal. 12 ounces button, cremini, or shiitake mushrooms, stemmed and cut into 1/2 inch (1.25 cm) thick slices 1 large red bell pepper, cored, seeded and cut into 1 1/2 by 1/2 inch (3.8 by 1.25 cm) strips 1 pint (550 mL) cherry tomatoes 1/4 cup (60 mL) soy sauce 2 Tbsp (30 mL) sugar 1 Tbsp (15 mL) sesame oil 3 cloves garlic, minced 2 Tbsp (30 mL) sesame seeds, toasted 1/2 tsp (2 mL) freshly ground black pepper 8 to 10 bamboo skewers, soaked for at least 2 hours Thread mushroom strips onto skewers so they will rest flat on the grill. When threading them, alternate with red pepper strips and cherry tomatoes. In a bowl whisk together soy sauce, sugar, sesame oil, garlic, 1 Tbsp (15 mL) sesame seeds, and pepper. Place kebabs in a large container and pour soy sauce mixture over them. Let marinate for about 2 hours, turning once. Place kebabs on grill and cook over medium heat for 7 to 10 minutes, turning with tongs and brushing regularly with reserved marinade. The mushrooms and tomatoes should be tender and the peppers browned. Sprinkle with remaining sesame seeds. Makes 4 to 6 servings. Nutrition facts per serving: 100 calories; 4 g protein; 5 g fat (0 g sat. fat, 0 g trans); 11 g carbohydrate; 2 g fibre; 431 mg sodium source: " Burger Time ", alive #321, July 2009

1/2 cup (125 mL) low-fat plain yogourt 1/4 cup (60 mL) fresh mint leaves, chopped 1 tsp (5 mL) white wine vinegar 1 clove garlic, minced Pinch salt and pepper 3/4 cup (180 mL) walnuts, chopped and toasted 1/3 cup (80 mL) bread crumbs 2 garlic cloves, minced 2 tsp (10 mL) cumin powder 2 tsp (10 mL) coriander powder Pinch red pepper flakes 3/4 cup (180 mL) lentils, cooked, drained, and cooled 1 Tbsp (15 mL) extra-virgin olive oil 1 large egg 4 small whole grain pitas In a bowl stir together yogourt, mint, vinegar, and garlic. Season with salt and pepper and set aside. In a food processor or blender combine walnuts, bread crumbs, garlic, cumin, coriander, pepper flakes, salt, and pepper; process until finely ground. Add lentils and 1 Tbsp (15 mL) oil; pulse until coarsely chopped but not overly blended. In a large bowl whisk egg. Add lentil mixture to egg; mix well and form into patties. Grill lentil burgers over medium heat for 3 to 4 minutes per side. Cut tops off pita pockets and stuff with lentil burgers; drizzle with yogourt sauce and any other desired toppings. Makes 4 patties. Nutrition facts per burger, pita, and sauce: 319 calories; 13 g protein 16 g total fat (2 g sat. fat, 0 g trans fat); 34 g carbohydrates; 7 g fibre; 255 mg sodium source: " Burger Time ", alive #321, July 2009

This easy-to-make salsa is bursting with tropical fruit flavours. It’s the perfect accompaniment for fish, chicken, and vegetarian burgers. 1 mango, peeled, seeded, and diced 1 papaya, peeled, seeded, and diced 1 large tomato, seeded and diced 1 avocado, peeled, pitted, and diced 1/2 sweet onion, diced 1 jalapeno, seeds removed, and minced 3 Tbsp (45 mL) cilantro, chopped 1 Tbsp (15 mL) fresh lime juice Salt and pepper to taste In medium bowl, mix mango, papaya, tomato, avocado, onion, jalapeno, cilantro, and lime juice; season to taste with salt and pepper. Cover and chill in refrigerator for at least 1 hour before serving. Serves 8. Each serving contains: 76 calories; 1 g protein, 4 g total fat (0.6 g sat. fat, 0 g trans fat); 10.7 g carbohydrates; 2.6 g fibre; 4 mg sodium source: " A World of Flavour ", alive #321, July 2009

A classic condiment from India, cilantro chutney spices up any type of burger. It also makes a great side when served with toasted pitas or tortilla chips. 2 bunches cilantro, washed, and stems removed 1 medium tomato, finely chopped 1 medium onion, chopped 5 cloves garlic, minced 1 – 2 in (3 cm) piece of ginger, grated or minced 2 Tbsp (30 mL) lime juice Jalapeno pepper, seeds removed, and thinly sliced 1/4 tsp (1 mL) cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) honey Finely chop cilantro leaves and place in medium bowl with tomato, onion, garlic, ginger, lime juice, jalapeno, cumin, salt, and honey. Stir well to combine and dissolve honey in juices. Refrigerate for 2 to 3 hours to let flavours blend before serving. Serves 8. Each serving contains: 10 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 75 mg sodium source: " A World of Flavour ", alive #321, July 2009

Popular in the south of France, this delightful olive-based spread provides a burst of savoury flavour to any type of burger. For less sodium, rinse olives and capers under cold water before using. 1 cup (250 mL) black olives, pitted 3 Tbsp (45 mL) capers, drained and rinsed 3 Tbsp (45 mL) lemon juice 1 clove garlic, chopped coarsely 3 shallots, chopped coarsely 3 Tbsp (45 mL) mayonnaise 4 Tbsp (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) fresh basil leaves, finely chopped In food processor, pur'ee olives, capers, lemon juice, garlic, shallots, and mayonnaise until smooth. Keep food processor running; add olive oil 1 Tbsp ( 15mL) at a time until it is completely incorporated. Scrape into medium bowl and mix in fresh basil. Cover and chill for at least 1 hour. Serves 8. Each serving contains: 100 calories; 0 g protein; 10 g total fat (1.3 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1g fibre; 150 mg sodium source: " A World of Flavour ", alive #321, July 2009

Wheat berries are sold dry in most health food stores. The colourful and nutty berries are whole kernels of wheat that have been hulled but left with their bran and germ intact. They must be soaked overnight before cooking. When mixed with legumes, wheat berries make a complete meatless protein. Salad 1 cup (250 mL) dry wheat berries 2 cups (500 mL) canned white navy beans, drained 1 long English cucumber, diced 1 large red pepper, seeded and diced 4 green onions, chopped 1 large tomato, diced 2 cloves garlic, minced 1 cup fresh parsley, chopped Salt and pepper to taste Dressing 1/4 cup (60 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 1 Tbsp (15 mL) tamari 2 Tbsp (30 mL) lemon juice 1 tsp (5 mL) hot mustard In medium bowl soak wheat berries overnight in cold water. Drain wheat berries and place in saucepan; cover with 2 in (5 cm) cold water. Bring to boil; reduce heat to low and simmer, partially covered, about 1 hour. Drain and cool. In large bowl, combine cooled wheat berries with beans, cucumber, red pepper, tomato, green onion, garlic, and parsley; season with salt and pepper to taste. In small bowl make dressing by whisking together olive oil, vinegar, tamari, lemon juice, and hot mustard until well combined. Toss salad with dressing just before serving. Serves 6. Each serving contains: 400 calories; 20 g protein; 10 g total fat (1.4 g sat. fat, 0 g trans fat); 65 g carbohydrates; 16 g fibre; 23 mg sodium source: " Give Grains a Chance ", alive #321, July 2009

Couscous is a popular North African dish made from wheat. It is quick to prepare and easy to flavour. This salad brings the bright taste of cranberries together with the slight spice of curry. For variety try substituting pomegranate seeds or raisins in place of cranberries. Salad 1 1/2 cups (350 mL) vegetable broth 1/2 cup (125 mL) dried cranberries 1 tsp (5 mL) curry powder 1 cup (250 mL) uncooked couscous Fresh parsley leaves for garnish Dressing 1/3 cup (80 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) lemon juice 1/2 cup (125 mL) pine nuts In medium saucepan combine broth, cranberries, and curry; bring to boil. Remove from heat and stir in couscous; let stand 10 minutes. Fluff with fork and let cool uncovered. In small bowl combine olive oil, lemon juice, and pine nuts. Complete salad by combining couscous with dressing; toss well; garnish with fresh parsley leaves. Serves 6. Each serving contains: 420 calories; 6.3 g protein; 20 g total fat (2 g sat. fat, 0 g trans fat); 54 g carbohydrates; 4 g fibre; 17 mg sodium source: " Give Grains a Chance ", alive #321, July 2009

Tabbouleh is a traditional Arabic salad made with bulgur and a selection of finely chopped vegetables. If cutting all the vegetables seems daunting, pull out the food processor and make use of its chopping blade. Salad 1 cup (250 mL) medium bulgur 1 cup (250 mL) boiling water 2 large tomatoes, finely chopped 1 red pepper, seeded, finely chopped 1 cup (250 mL) cucumber, finely diced 1/2 cup (125 mL) green onions, minced 1/4 cup (60 mL) fresh mint, minced 1/2 cup (125 mL) fresh parsley, minced Dressing 2 Tbsp (30 mL) cold-pressed, extra-virgin olive oil 1/2 cup (125 mL) lemon juice 2 cloves garlic, minced Salt and pepper to taste Put bulgur in medium bowl, add boiling water; cover and let sit until grain is tender and all water is absorbed. Cool cooked grain in refrigerator. While grains cool, make dressing by whisking together olive oil, lemon juice, garlic, and salt and pepper. Complete salad by combining cooled bulgur and remaining vegetables in large salad bowl. Pour dressing over salad and toss well. Serves 6. Each serving contains: 165 calories; 5 g protein; 5.2 g total fat (0.7 g sat. fat, 0 g trans fat); 29 g carbohydrates; 5 g fibre; 20 mg sodium source: " Give Grains a Chance ", alive #321, July 2009

This salad is a one bowler; throw all ingredients into one bowl, toss, and go. You do need 2 cups (500 mL) cooked leftover rice, so make some extra the night before. Store the leftovers in the fridge for the salad. 1 Tbsp (15 mL) lemon zest 1/4 cup (60 mL) lemon juice 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) Dijon mustard 1/4 tsp (1 mL) cinnamon Pinch of cayenne 1 - 19 fl oz (540 mL) can lentils, drained and rinsed 2 cups (500 mL) long or short grain brown rice, cooked 1 cup (250 mL) fresh parsley, coarsely chopped and loosely packed 3/4 cup (175 mL) red onion, diced 1/2 cup (125 mL) currants 1/2 cup (125 mL) dried cranberries 1 Tbsp (15 mL) fresh mint, finely chopped In large bowl whisk together lemon zest and juice, olive oil, Dijon, cinnamon, and cayenne. Add drained and rinsed lentils; toss. Add rice and toss until just combined. Add parsley, red onion, currants, cranberries, and mint. Toss until just combined. Serve. Makes 5 cups (1.25 L) or 4 - 1 1/4 cup (300 mL) servings. Store any leftovers covered in the fridge for up to 3 days. Each 1 1/4 cup (300 mL) serving contains: 400 calories; 12 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 65 g carbohydrates; 14 g fibre; 200 mg sodium From Ultimate Foods for Ultimate Health...and don’t forget the chocolate! (Whitecap, 2007). source: " The Organic Picnic ", alive #322, August 2009

Combining nutrient-dense watercress with heart-healthy avocados and lycopene-rich ruby red grapefruit make this salad a winner in more than just the taste department. Pack this healthy salad for your next picnic. 1 Tbsp (15 mL) extra-virgin olive oil 2 Tbsp (30 mL) apple cider vinegar 1 tsp (5 mL) Dijon mustard 1 tsp (5 mL) honey 1 large ruby red grapefruit 1 ripe avocado 1 large bunch watercress In small, resealable container whisk together olive oil, vinegar, Dijon, and honey. Store in fridge. Cut a thin layer off top and bottom of the grapefruit. Place flat bottom of grapefruit on cutting board. Carefully cut off peel and as much of the white stuff (pith) as possible. Cut grapefruit in half and slice each half into 16 small pieces, omitting the core. Place in resealable container and store in fridge. Reserve core. Cut avocado in half, remove and reserve pit. Without cutting through the peel, slice each half into 8 slices. Squeeze reserved grapefruit core over sliced avocado. Reassemble the avocado by placing pit and other half on top. This will help prevent browning. Wash and spin dry watercress. Break into smaller pieces and wrap in clean dry tea towel. Place in plastic bag, seal, and store in fridge. Pack salad dressing, grapefruit, avocado, and watercress into a cooler bag along with salad tossers and a large nonbreakable bowl. At the picnic, toss together and serve. Makes 6 servings. Each serving contains: 80 calories; 1 g protein; 7.25 g total fat (1.3 g sat. fat, 0 g trans fat); 6.3 g carbohydrates; 2.5 g fibre; 40 mg sodium source: " The Organic Picnic ", alive #322, August 2009

Some foods don’t work at a picnic; icing is one of them. These rich, dense chocolate cupcakes are great icing-free. I serve them with in-season berries. Pack extra water so you can rinse off the berries just before serving. 1 cup (250 mL) whole wheat flour 2/3 cup (160 mL) all purpose flour 1 1/2 cups (350 mL) granulated organic white sugar 2/3 cups (160 mL) natural cocoa powder 1 1/2 tsp (7 mL) baking soda 1/4 cup (60 mL) organic refined canola oil 1 cup (250 mL) organic chocolate soy beverage 2 tsp (10 mL) lemon juice 1 omega-3 egg 1 - 4.5 oz (128 mL) jar strained prunes (baby food) 1 Tbsp (15 mL) pure vanilla extract Preheat oven to 350 F (180 C). Line 2 cupcake pans with 18 paper cupcake liners. In large bowl, whisk together whole wheat flour, all purpose flour, sugar, cocoa powder, and baking soda. Add oil, chocolate soy beverage, lemon juice, egg, strained prunes, and vanilla. Using hand mixer or wire whisk beat ingredients together for 1 minute, scraping bowl often. Turn speed up to medium or whisk as if your life depends on it; mix for 2 minutes. Pour equally into 18 paper cupcake liners and bake for 20 to 25 minutes or until a toothpick comes out clean. Cool on wire rack for 10 minutes, then remove from pans and continue cooling. Serve with fresh berries. Makes 18 cupcakes. Store completely cooled cupcakes in a resealable, nonbreakable container for up to 2 days. Each cupcake contains: 158 calories; 3 g protein; 4 g total fat (0.5 g sat. fat, 0 g trans fat); 30 g carbohydrates; 1 g fibre; 118 mg sodium Adapted from Ultimate Foods for Ultimate Health...and don’t forget the chocolate! (Whitecap, 2007). source: " The Organic Picnic ", alive #322, August 2009

While flank is leaner than T-bone or prime rib, this marinade ensures you won’t miss the quintessential steak flavour. 1/4 cup (60 mL) low-sodium soy sauce 1/4 cup (60 mL) olive oil 1/4 cup (60 mL) dry sherry 2 cloves garlic, chopped 12 oz (0.35 kg) cut of flank steak Salt and pepper In large container, mix together soy sauce, olive oil, sherry, and garlic. Add flank steak; refrigerate for at least 2 hours. Remove steak from marinade; season with salt and pepper. Preheat skillet or grill to medium and cook for about 10 minutes or until an internal temperature of 145 F (63 C) is reached for medium rare, or 160 F (71 C) for medium. Flip steak only once to help preserve juices. Remove from heat; let rest for 5 minutes and slice thinly across the grain. Makes 4 servings. Each serving contains: 198 calories; 19 g protein; 12 g total fat (3 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 515 mg sodium source: " Organic Steak Night In ", alive #322, August 2009

Whole wheat pasta is best cooked al dente. Check package directions for timing, but taste for doneness 1 to 2 minutes before the suggested time. 1/2 of 1 lb (454 g) package whole wheat linguine 3/4 cup (175 mL) low-fat plain yogourt 1/4 cup (50 mL) each fresh dill and parsley or cilantro, chopped 1 tsp (5 mL) finely grated lemon peel 1/2 tsp (2 mL) sea salt 1 garlic clove, minced 1 cup (250 mL) frozen green peas 7.5 oz (213 g) can salmon, drained Boil pasta until al dente. Meanwhile in a serving bowl, stir yogourt with herbs, lemon, salt, and garlic. Before draining noodles, add peas. Boil for 1 minute. Then drain pasta and peas. Add to bowl with yogourt mixture and toss to mix. Crumble salmon over top and serve. Serves 3. Each serving contains: 369 calories; 25 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 52 g carbohydrates; 7 g fibre; 328 mg sodium source: " Carb Balancing Act ", alive #325, November 2009

With a score of 54 on the GI, sweet potatoes rank surprisingly low. Adding orange to this hearty stew further reduces its overall rating. 2 lbs (1 kg) organic stewing beef 1 Tbsp (15 mL) sweet smoked paprika 1 tsp (5 mL) each dried oregano and thyme 1/2 tsp (2 mL) sea salt 2 tsp (10 mL) extra-virgin olive oil 3 garlic cloves, minced 2 onions, thinly sliced 2 celery ribs, finely chopped 2 cups (500 mL) organic beef broth 2 sweet potatoes, peeled and cut into chunks 1 orange Place beef in bowl and coat with dried spices and salt. Heat oil in Dutch oven; add garlic, onion, and celery. Cook over medium heat until softened. Stir in beef and brown. Add half the stock, cover and let simmer for 2 hours, stirring occasionally. Cut potatoes into big chunks. Using a vegetable peeler, skin 3 thick strips of peel from orange. Cut remaining peel from orange and discard. Slice orange cross-wise into thick pieces, then cut into quarters. When beef has simmered for 2 hours, stir in sweet potatoes, orange peel, and remaining broth. Bring to a boil and reduce heat. Cover and simmer, stirring occasionally, until meat and potatoes are tender, about 30 to 45 more minutes. Stir in orange pieces. Serves 6. Each serving contains: 414 calories; 55 g protein; 12 g total fat (0 g sat. fat, 0 g trans fat); 21 g carbohydrates;3 g fibre; 558 mg sodium source: " Carb Balancing Act ", alive #325, November 2009

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).