Food

This recipe makes a meal complete with grains from the pasta, protein from the beans, and plenty of vitamins, minerals, and fibre from the veggies. Try adding a little sesame tahini to the finished dish to add calcium and a little more protein. As a garnish use a quality Parmesan cheese for additional flavour or substitute nutritional yeast to add B vitamins and many more minerals. 4 cups (1 L) vegetable stock 2 14-oz (398-mL) cans crushed tomatoes 2 Tbsp (30 mL) tomato paste 1 large potato, skin on and cubed 1 onion, chopped 2 stalks celery, chopped 2 carrots, chopped 2 to 4 Tbsp (30 to 60 mL) Italian seasoning, fresh or dried 1 14-oz (398-mL) can kidney beans 1 large zucchini, sliced, or 2 cups (500 mL) green beans, chopped 1 cup (250 mL) uncooked whole wheat rotini or shell pasta 1 Tbsp (15 mL) sesame tahini (optional) Salt and pepper to taste 1/2 cup (125 ml) Parmesan cheese, coarsely grated In a large soup pot combine vegetable stock, tomatoes, tomato paste, potato, onion, celery, carrot, and Italian seasoning. Bring to boil and reduce heat. Simmer for 15 to 20 minutes. Stir in kidney beans, zucchini or green beans, and pasta. Simmer another 10 to 15 minutes until vegetables are tender. Add tahini, if desired. Season to taste with salt and pepper. Ladle into soup bowls and garnish with Parmesan cheese or nutritional yeast. Serve with warm crusty peasant bread. Serves 8. Source: alive # 265, November 2004

4 cups (1 L) fresh apple cider 4 pieces orange zest, 2-in (5-cm) long 2 cinnamon sticks 6 allspice berries 6 whole cloves 1 slice peeled fresh ginger Heat apple cider in a large heavy pot over medium heat. Add remaining ingredients to the cider. Reduce heat to low and slowly simmer for 20 to 30 minutes, but do not allow cider to boil. Strain cider through a fine-mesh sieve and serve warm or cold. Garnish with a cinnamon stick. Serves 6. Source: alive #266, December 2004

Serve this cooked dish with steamed brown rice, millet or steamed potatoes and grated Parmesan cheese, accompanied by a raw salad of greens or grated root vegetables. That's a complete meal! 2 Tbsp (30 ml) extra-virgin olive oil 1 medium-size red onion, finely chopped 4 cloves garlic, minced 2 medium-size carrots 3 stalks celery 1 yellow pepper 1 red pepper 4 medium-size beefsteak tomatoes 2 small zucchinis 1 medium-size eggplant 1 tsp (5 ml) tomato paste Fresh parsley, chopped 1 sprig each of fresh thyme, marjoram, tarragon and sage 1 bay leaf Pinch of sea salt 1/2 tsp (2.5 ml) tumeric powder Cut the vegetables into chunks. In a stainless steel frying pan or wok, heat the olive oil over low heat (never let oil smoke) then saut?he onions and garlic for two or three minutes. Add the vegetables separately: carrots, then celery, peppers, tomatoes, zucchinis and eggplant last. Vegetables should be crisp. Add tomato paste, herbs and salt. Sprinkle with parsley just before serving. Serves two. Source: alive Magazine (pre-2000)

Katrina, my teenage granddaughter, loves to drink smoothies and helped me come up with this recipe. For the best flavour, use ripe bananas with sugar (brown) spots. The fresh berries and orange juice deliver vitamin C and other valuable antioxidants, and bananas give your children potassium. Makes four cups. 1/2 cup (125 ml) milk 2 ripe bananas 1/2 cup (125 ml) orange juice, freshly squeezed 1/2 tsp (2 ml) pure vanilla extract 3/4 cup (185 ml) natural yogurt or kefir 2 Tbsp (30 ml) honey 2 cups (500 ml) fresh blueberries (or frozen if not in season) In a blender, blend milk and bananas until smooth. Add remaining ingredients, leaving the blueberries to the end. Blend on low just long enough to mix ingredients well. Drink immediately or refrigerate until ready to serve. Variation: Substitute blueberries with raspberries or strawberries for a different flavour. If you omit the orange juice and place the smoothie in the freezer for several hours, you will get frozen yogurt. Source: alive #239, September 2002

4 medium carrots, finely grated 2 tbsp. flax seed oil or sunflower oil 1 tbsp. soy sauce 1/2 tsp. herbal salt juice of 1 orange 1 tbsp. lemon juice Mix all ingredients and serve immediately as an appetizer before a meal or as a side dish. Source: Encyclopedia of Natural Healing by Siegfried Gursche and Zoltan Rona

This traditional salad is an easy and refreshing way to get a healthy dose of antioxidants. The vegetables are packed with vitamins A and C, while the olive oil gives you plenty of vitamin E.  3 ripe tomatoes, cut in chunks 1/2 English cucumber, cut in chunks 1 red or yellow pepper, cut in chunks 1 cup (250 ml) feta cheese, crumbled 1 Tbsp (15 ml) red onion, cut in half rings or diced 1 Tbsp (15 ml) fresh oregano, finely cut 5 Tbsp (75 ml) extra-virgin olive oil 1 tsp (5 ml) balsamic vinegar 20 Kalamata olives A few capers Sea salt and freshly ground pepper, to taste Combine all ingredients in a large bowl. Serve at room temperature to get the best flavour from the tomatoes. Serves four. Source: alive #248, June 2003

Adding different herbs and spices to your tortilla dough gives it more flavour. Cumin, for example, is a popular favourite. Experiment with organic flours like kamut, hemp or spelt for variety. 3 cups (750 ml) whole wheat flour 1/3 cup (80 ml) extra-virgin olive oil or organic vegetable oil 1 tsp (5 ml) sea salt 1 cup (250 ml) warm filtered water In a large bowl, combine flour and oil; mix with a fork until crumbled. In a small bowl, dissolve salt in warm water then slowly add to flour mixture. Knead mixture for five to seven minutes to form a smooth dough. Cover dough and let sit for 30 to 40 minutes at room temperature. Cut into one-and-a-half-inch (8 cm) balls. Dust working surface and dough with flour then roll each piece into a thin eight-inch (20 cm) round. In a skillet, pan fry each side on medium-high heat for one minute or until both sides bubble and turn golden-brown. Use tortillas fresh or wrap in plastic and refrigerate for use the next day. Makes 12 to 16 tortillas. Source: alive # 225, July 2001

Filled with phytochemicals, this coleslaw will help cleanse your liver and protect you from cancer. Dillweed can be purchased in the produce section and freezes well for future use. The combination of dill, caraway and lemon adds a special tang. Use parsley if dill is not available. 1/4 head purple cabbage 1/4 head green cabbage 2 carrots 1 cup (250 ml) fresh dill weed Dressing: 1 tsp (5 ml) dill seeds 1 tsp (5 ml) caraway seeds Sea salt to taste 1/2 cup (125 ml) lemon juice 1 lemon, sliced for garnish Using a food processor, grate the cabbage and carrots. Mix together in a large bowl. Finely chop the dill and add to the bowl. For the dressing, grind the dill seed and caraway seeds coarsely, using a grinder or mortar and pestle. Blend salt, ground seeds and lemon juice in a jar. Toss salad with the dressing, chill and serve. Garnish with dill and lemon slices. Serves two to four. Source: alive # 243, January 2003

Succulent and tender, wild mushrooms perfectly complement the mildly bitter, nutty taste of curly endive. Serve with dark, whole grain bread for a nutritious and hearty meal. Tip: Don't wash the mushrooms as they soak up moisture. Just clean them well with a pastry brush.

When Japanese tourists were asked what impressed them most in Canada, they enthusiastically replied: “The clear blue sky and the meadows full of yellow flowers.” What they meant of course was our abundance of dandelions. If only they knew how well the greens combined with feta and chives.

This dressing is suitable for hardy lettuce and raw vegetables. It also makes a great-tasting party dip if you add agar agar, a type of seaweed (just follow the directions on the package). Makes enough for four salad servings.

This very versatile sauce adds zest to any spring or summer vegetable, hot or cold. You can also serve it over rice or tossed with pasta for a satisfying main dish. The sauce can be conveniently made ahead of time and refrigerated up to three days.  

Vary the taste of this simple dressing by replacing the garlic and onions with dill or chives. Add mustard and a drop of honey and it will taste completely different again. There is no limit to your imagination. Fats and weight loss Essential fatty acids in healthy oils, such as those from flax seed and pumpkin seed, curb hunger and actually help weight loss. When you diet by starving the body of nutrients, you lower metabolism and thus gain more weight on returning to old eating habits. The secret to losing weight is eating smarter and better!

The light citrus dressing goes just right with the tangy, bitter taste of the dandelion leaves. Health Benefits of Dandelion Pay special attention to the dandelion when choosing salad greens–the dandelion plant is both food and medicine. Dandelion is a champion at cleansing and detoxification, thanks to its slightly bitter juices. It stimulates digestion, flushes out bile and improves liver function. It combats anemia, heals liver disease, lowers blood pressure and flushes the kidneys. Compared pound for pound to most greens, dandelion yields more potassium, vitamins A and C, calcium, iron and choline. Its choline content prevents fats from depositing and supports liver function. Tip Only young dandelion leaves are suitable for salads. The more leaves grow, the more bitter they become. For a less-dominating bitter taste, add one-half cup (125 ml) of chopped dried apricots and raisins and one quarter cup (60 ml) of almond slivers. You may also add sorrel and arugula to your leafy greens. Use this recipe as your guide and change it slightly to meet your needs.