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Simple Tarragon Spring Chicken Salad
Fresh Vegetable Frittatas with Egg Whites

Fresh Vegetable Frittatas with Egg Whites

4 baby zucchini, about 4 in (10 cm) long 1/4 lb (125 g) very thin new asparagus shoots 2 small baby carrots, trimmed and scrubbed 2 green onions 1/2 cup (125 mL) egg whites from 6 large eggs 2 Tbsp (30 mL) milk Freshly ground black pepper 1 tsp (5 mL) extra-virgin olive oil 1/3 cup (80 mL) Fontina or Edam cheese, shredded 2 Tbsp (30 mL) Italian parsley, finely minced Preheat oven broiler. Have all ingredients ready before commencing cooking. Thinly shave zucchini lengthwise using a mandoline or vegetable peeler. Trim asparagus spears and snap into halves. Shave thicker bottom-half stems into thin slices. Shave carrots into curls. Blanch top halves of asparagus spears just until tender-crisp, about 6 minutes. Drain and pat dry. Mince green onions. Whisk egg whites with milk and pepper in a bowl. Fold in asparagus. Brush olive oil on an 8 in (20 cm) frying pan with ovenproof handle. Warm prepared frying pan over medium heat. Using half of the ingredients, add egg whites with asparagus to warm pan. Cook without stirring over medium heat until they start to set, about 2 minutes. Sprinkle with half of the shaved zucchini, carrot curls, green onions, and cheese, and cook for 2 more minutes. Slide pan under broiler and finish cooking until top is set and cheese is bubbly and slightly golden. Remove and rest for a couple of minutes before sliding onto a heated serving plate. Repeat with remaining ingredients. Cut each fritatta into halves and sprinkle with parsley. Serve with a side of fresh chopped tomato salsa and some crispy toast. Serves 2 to 4. Each serving contains: 89 calories; 5.7 g protein; 2 g fat (1.2 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0.7 g fibre; 123 mg sodium Source: " Spring Fling ", alive #330, April 2010

Delicious Rhubarb Rustic Tart

Delicious Rhubarb Rustic Tart

Pastry 1 1/2 cups (350 mL) all-purpose flour, sifted* 1 1/2 cups (350 mL) whole wheat flour 1/4 cup (60 mL) granulated sugar (or Sucanat) 1/4 tsp (1 mL) salt 1/2 cup/125 mL extra-virgin olive oil, chilled 1/2 cup (125 mL) cold milk Filling 6 cups (1.5 L) fresh rhubarb, chopped 3/4 cup (180 mL) granulated sugar (or 1/2 cup/125 mL of Sucanat) 1/3 cup (80 mL) all-purpose flour, sifted 1/2 tsp (2 mL) cinnamon 2 tsp (10 mL) orange zest, finely grated 1/4 cup (60 mL) toasted pecans, finely chopped 1 Tbsp (15 mL) milk *Be sure to sift flour before measuring or crust will be tough and crumbly. Combine flours, sugar, and salt in large bowl and stir to blend. Stir cold oil and milk in another bowl to blend. Add to flour and stir in, mixing as little as possible, just until a ball with streaks forms. Press into a thick round, wrap in plastic, and chill. Preheat oven to 425 F (220 C). To roll out dough, place a couple of sheets of plastic wrap on a damp countertop. Place dough on top and cover with another sheet of plastic wrap. Using a rolling pin, roll out dough into a 16 in (40 cm) circle. Don’t worry if edges are uneven and ragged. Peel off top sheet of plastic and invert dough onto 12 in (30 cm) pizza pan lined with parchment paper. Pastry will overhang edge. Peel off plastic wrap. Combine rhubarb, sugar, flour, cinnamon, and zest in large bowl; toss gently to evenly distribute sugar over rhubarb. Arrange over pastry and sprinkle with nuts. Fold overhang of pastry over filling, leaving the centre open. Brush pastry with milk. Bake in oven for 10 minutes. Reduce temperature to 375 F (190 C), and continue to bake for 35 to 40 minutes or until rhubarb is tender and pastry is golden. Remove pan to rack to cool. Cut into wedges and serve with vanilla frozen yogourt or a dollop of whipped cream. Serves 12. Each serving contains: 299 calories; 5 g protein; 11 g fat (0 g sat. fat, 0 g trans fat); 43 g carbohydrates; 3.5 g fibre; 10 mg sodium Source: " Spring Fling ", alive #330, April 2010

Frozen Chocolate Banana Delight

Frozen Chocolate Banana Delight

This dessert is a great substitute for ice cream, as it is refreshing and contains healthy fats. For those with peanut allergies, this recipe can be enjoyed by substituting natural almond or cashew butter for the peanut butter. 5 to 6 medium-sized ripe bananas 1 1/4 cups (310 mL) unsalted natural peanut butter 1/2 cup (125 mL) natural honey 1/4 cup (60 mL) unsweetened cocoa powder Put all ingredients in food processor and process until smooth. Line muffin pan with mini muffin cups lightly greased with natural cooking spray (see below). With spoon, scoop batter into muffin cups or into a pastry bag and pipe onto a parchment-covered tray. Place in freezer and let freeze for at least 2 hours. When ready to eat, remove from freezer and let thaw for 10 minutes to soften slightly (thawing optional). Enjoy! Note: if you do not have a food processor, simply put bananas in a large mixing bowl and mash with potato masher. Add remaining ingredients to bowl and mix with mixing spoon until smooth. Makes 16 servings. Each serving contains: 187 calories; 6 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 22 g carbohydrates; 3 g fibre; 5 mg sodium A healthier cooking spray Check your local health food store for natural cooking sprays—new alcohol- and silicone-free sprays do exist. There are even organic formulas that won’t emit environmentally damaging chlorofluorocarbons (CFCs). If you have trouble finding a natural cooking spray, put some olive oil or canola oil in a small misting bottle and spritz lightly on bakeware to prevent sticking. source: " Healthy Indulgence ", alive #330, April 2010

Pickled Asparagus

Pickled Asparagus

This is a great addition to antipasto plates, salads, or as a fancy garnish to the Canadian classic, Caesar cocktail. 2 bunches asparagus* 1 cup (250 mL) water 1 cup (250 mL) natural white vinegar 1/2 cup (125 mL) granulated sugar or Sucanat 2 tsp (10 mL) kosher salt 2 cloves garlic, peeled and smashed 2 or 3 sprigs fresh dill 1/2 tsp (2 mL) cumin seeds 1/2 tsp (2 mL) mustard seeds 2 - 500 mL Mason jars, lids, and screw bands *1 bunch skinny spears = about 38 pieces Sterilize jars and lids for Mason jars. Trim asparagus bottoms so spears fit about 1/2 in (1 cm) below rim of a 500 mL jar. Blanch asparagus in boiling water, then immediately cool in ice bath. In saucepan, bring water, vinegar, sugar, and salt to a boil. Portion garlic, dill, and seasonings into 2 piles and set aside. Working quickly, place 1 herb and spice pile in bottom of each jar. Then add asparagus spears, tips pointing downward. Depending on thickness of spears, plan on 1 bunch for each jar. Be sure to pack in as many spears as possible. Pour boiling brine over top, leaving 1/8 in (3 mm) at top of each jar. Wipe rims, then cover with sterilized lids and lightly tighten screw bands. Process in boiling water bath for 10 minutes; remove carefully. Best to let sit a few weeks to let flavour develop before eating. Store in a cool, dark place for up to 1 year. Makes 2 - 500 mL Mason jars. Each 2-spear serving contains: 5 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 30 mg sodium source: " Spring's Green Goodness ", alive #331, May 2010