banner
alive logo
FoodFamilyLifestyleBeautySustainabilityHealthImmunity

Food

Recipe Finder

Confetti Rice

Confetti Rice

(Shown with Salmon Fillets with Gremolata)

This method of preparing brown rice makes for perfect results every time.

1 cup (250 mL) long-, medium-, or short-grain organic brown rice
2 cups (500 mL) organic vegetable or chicken broth
6 tsp (30 mL) extra-virgin olive oil
1 1/2 tsp (7 mL) sea salt
1/2 onion, finely diced
1 garlic clove, minced
1 small red pepper, seeded and finely diced
1 small yellow pepper, seeded and finely diced
1/2 cup (125 mL) crushed frozen organic kale (freeze then crush; compost the stems)

Preheat oven to 375 F (190 C).

Rinse and drain rice and spread in baking dish with a tight-fitting lid. Bring broth to a boil. Stir in 2 teaspoons (10 mL) olive oil and salt. Immediately pour over rice. Cover dish tightly with lid or seal tightly with a double layer of foil.

Bake 1 hour or until tender. Remove from oven. Uncover. Fluff with a fork. Cover dish with a clean kitchen towel. Let stand 5 minutes.

Uncover and let stand 5 more minutes. While rice rests, heat remaining olive oil in saute pan. Add onion and garlic and saute for 2 minutes or until soft. Add diced peppers and continue to saute until bright and tender crisp.

Fold in rice and kale just until evenly mixed. Press rice into moulds and turn out onto heated serving plates and serve with salmon. Leftover rice can be frozen and reheated for another meal.

Serves 6.

Each serving contains:
242 calories; 32 g protein; 6.5 g fat (1 g sat. fat, 0 g trans fat); 31 g carbohydrates; 5 g fibre; 116 mg sodium

source: "Romancing the Dinner Table", alive #328, February 2010

Purple Haze Waldorf

Purple Haze Waldorf

Loosely based on the original Waldorf salad—celery, walnuts, and apple—but with a few liberties! Tangy vinaigrette replaces the creamy mayo dressing, and vibrant purple beets add nutrients and turn the couscous a rich shade of purple. 

1 cup (250 mL) Israeli couscous or instant North African couscous*
1 large or 2 small cooked beets, chopped
3 to 4 Tbsp (45 to 60 mL) of your favourite vinaigrette dressing
1 celery stalk, finely chopped
1/2 apple, skin on, cored and chopped
1/2 cup (125 mL) feta cheese, crumbled
1/3 cup (80 mL) toasted walnuts, chopped
Handful of mint leaves, chopped (optional)

Prepare couscous according to package directions. While still warm, stir in beets and 3 Tbsp (45 mL) vinaigrette. Let cool to room temperature, then stir in celery, apple, feta, walnuts, and mint. Taste and add remaining vinaigrette, if needed. Overnight refrigeration will deepen the colour and flavour.

Makes 4 cups. 

Each serving contains: 310 calories; 10 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 44 g carbohydrates, 4 g fibre; 276 mg sodium

*Israeli or pearl couscous is much larger than tiny, granular North African couscous. The pearl variety is toasted instead of steamed, giving it a nutty flavour. It also has a heartier and chewier texture. Because of its density, it absorbs more liquid than North African couscous, so it may need extra dressing for best flavour.

Protein boost: Stir in a can of heart-healthy wild red Pacific sockeye salmon, or leftover cooked chopped chicken, turkey, or ham.

JUMP-START: Roast or boil extra beets for dinner to use for this recipe. Dress the salad with store-bought vinaigrette if you don’t have time to make your own.

source: "Nutrition in No Time", alive #329, March 2010

Sunshine Chicken Soup

Sunshine Chicken Soup

This feel-good chicken soup cooks quickly, and with a little help from golden turmeric, it turns a cheery yellow colour. Its flavours mellow over time, so it’s best to let it blend overnight in the fridge. Add a little more broth or water the next day if the orzo has absorbed too much of the soup. 1 lemon 1 Tbsp (15 mL) extra-virgin olive oil 1 yellow or green zucchini, diced 1 yellow pepper, diced 1 tsp (5 mL) turmeric 1/4 tsp (1 mL) caraway seeds 4 cups (1 L) low-sodium chicken broth 1 cup (250 mL) cooked chicken, chopped or coarsely shredded 1/2 cup (125 mL) orzo 1/2 cup (125 mL) fresh cilantro, chopped (optional) Using zester or microplane grater, scrape 1 tsp (5 mL) zest from lemon, then squeeze out 2 Tbsp (30 mL) juice. Coat large saucepan with oil and set over medium heat. Add zucchini, yellow pepper, and lemon zest. Saute until softened (try not to brown), about 5 minutes. Add turmeric and caraway and stir to coat vegetables, then stir in broth, chicken, and lemon juice. Bring to boil, then stir in orzo. Cover and reduce heat; simmer until tender, 10 to 15 minutes. Divide among serving bowls and garnish with cilantro. Makes 6 cups. Each serving contains: 146 calories; 10 g protein; 4 g fat (1 g sat. fat, 0 g trans fat); 21 g carbohydrates; 3 g fibre, 65 mg sodium JUMP-START: Soups are great ways to use up leftover meat. While this recipe calls for chicken, you can substitute leftover meat such as shredded pork or even flaked halibut or salmon. Put the soup on while you clean up from dinner. source: "Nutrition in No Time", alive #329, March 2010
Basic Whole Wheat Pizza Dough

Basic Whole Wheat Pizza Dough

You need a large food processor for this recipe, which can be doubled if you need extra dough.

1/4 cup (60 mL) warm water
1 Tbsp (15 mL) whole wheat flour
1 package (8 g) or 2 1/4 tsp (11 mL) traditional active dry yeast
1 1/2 cups (375 mL) whole wheat flour
1/2 tsp (2 mL) salt
1/2 cup (125 mL) warm water
1 Tbsp (15 mL) extra-virgin olive oil
Up to 1/4 cup (60 mL) additional whole wheat flour (if needed)

Using either a mini-whisk or fork, whisk together water, flour, and yeast. Cover and place in a warm place for 5 to10 minutes, or until foamy.

Place flour and salt into bowl of the food processor. Pulse three times. When yeast mixture is foamy, stir and pour into flour and salt mixture. Add warm water and oil. Replace lid and pulse several times till dough starts to come together. Process for 1 minute. Add 1 Tbsp (15 mL) flour and pulse for 20 seconds. Add another 1 Tbsp (15 mL) flour and process for 1 minute. The dough will have formed into a ball. If the ball of dough is very sticky, add up to 2 more Tbsp (30 mL) flour and process for 1 minute.

Remove dough from food processor and knead on lightly floured counter for about 2 minutes or until the dough looks smooth. Place dough back into bowl of the processor, cover and place in a warm spot. Proof (the baking term meaning to let rise) for 1 1/4 hours. When dough has risen, remove from bowl and stretch into size.

Tip: Microwave 1 cup (250 mL) water on high power for 90 seconds. Place dough in the bowl of the food processor, uncovered, into the microwave and close the door. This way, the microwave acts as a mini proofing oven.

While the dough is proofing, preheat the pizza stone (see Pizza toys sidebar in main article). If you aren’t using one, preheat oven to 450 F (220 C) for at least 10 minutes before baking to make sure the oven is really hot.

source: "Homemade and Wholesome Pizza", alive #329, March 2010

Mediterranean Pizza

Mediterranean Pizza

For the best flavour, slightly blacken the grilled eggplant. 

1 completed recipe whole wheat pizza dough
1 to 2 Tbsp (15 to 30 mL) cornmeal
1/4 cup (60 mL) bruschetta 
1/4 tsp (1 mL) dried basil 
1/4 tsp (1 mL) dried oregano
2 cooked, canned artichoke hearts, sliced thinly
6 sun-dried tomatoes packed in oil, sliced thinly
1 small eggplant, sliced thinly, grilled
3 oz (75 g) mozzarella cheese, grated
1 oz (30 g) Asiago cheese, grated

Preheat oven to 450 F (220 C). If using a pizza stone, place on the middle rack and let preheat for 1 hour. If using a regular pizza pan, preheat oven.

Shape and stretch dough into a 12 in (30 cm) circle. Sprinkle counter with cornmeal. Place circle of dough on top of cornmeal; press down lightly; shake off excess and transfer to either baker’s peel or pizza pan.

Spread bruschetta evenly over top. Sprinkle with basil and oregano. Evenly scatter artichoke hearts, sun-dried tomatoes, eggplant, and both cheeses over top.

Carefully slide onto pizza stone. If it sticks, use a flipper to loosen an edge and then slide onto stone. Alternately, place pizza onto pan and into oven.

Bake for 12 to 15 minutes or until crust is golden brown. Using baker’s peel, slide pizza off the stone or remove pizza pan. Place onto chopping board and cut into equal slices.

Tip: Want to reduce your fat intake? Choose low-fat cheese. 

Makes 8 slices. 

One slice contains:
210 calories; 8.9 g protein; 6.3 g total fat (2.3 g sat. fat, 0 g trans fat); 29.5 g carbohydrates; 7.3 g fibre; 303 mg sodium

source: "Homemade and Wholesome Pizza", alive #329, March 2010

Kid-Friendly Cheese Pizza with Homemade Sauce

Kid-Friendly Cheese Pizza with Homemade Sauce

If you opt for homemade dough, you can make the sauce while the dough is proofing. For evenings when time is limited, you can use a premade pizza shell. Check the package for organic ingredients and minimal additives.

1 completed recipe whole wheat dough
1 - 19 oz (540 mL) can diced plum tomatoes
1 tsp (5 mL) dried basil
1/2 tsp (2 mL) dried oregano
2 cloves garlic, minced
3 oz (75 g) mozzarella, grated
1 oz (30 g) Asiago cheese, grated

Mash tomatoes with potato masher. Place into small saucepan with basil, oregano, and garlic. Bring to boil. Reduce heat to simmer and cook uncovered for 25 to 30 minutes or until reduced to approximately 1 1/2 cups (375 mL). Cool for at least 20 minutes before using.

Preheat oven to 450 F (220 C).

If using homemade dough, shape and stretch into a 12 in (30 cm) circle and place on baker’s peel. If using ready-made shell, place on pan.

Top with 1/4 cup plus 2 Tbsp (90 mL) tomato sauce, mozzarella, and Asiago cheese.

Bake for 12 to15 minutes or until crust is golden brown. Remove from oven. Place on chopping board and cut into equal slices.

Note: This recipe makes enough sauce for four 12 in (30 cm) pizzas. If making only one pizza, divide the remaining sauce into three separate freezer-proof containers and freeze for up to 3 months.

Makes 8 slices.

One slice contains:
160 calories; 7.8 g protein; 4.8 g total fat (2 g sat. fat, 0 g trans fat); 23 g carbohydrates; 0 g fibre; 321 mg sodium

source: "Homemade and Wholesome Pizza", alive #329, March 2010

Tex-Mex Pizza

Tex-Mex Pizza

The flavour of nachos on a crust.

1 completed recipe whole wheat pizza dough
1 cup (250 mL) corn kernels, fresh or frozen
1 to 2 Tbsp (15 to 30 mL) cornmeal
3/4 cup (180 mL) low-fat commercial refried beans
1/2 cup (125 mL) salsa, mild, medium, or hot
2 green onions, sliced thinly
4 oz (125 g) Monterey Jack cheese, grated
1/4 cup (60 mL) loosely packed fresh cilantro, leaves only, chopped

Preheat oven to 450 F (220 C). If using a pizza stone, place on the middle rack and let preheat for 1 hour. If using a regular pizza pan, preheat oven.

In a medium frying pan over medium heat, char corn kernels till slightly blackened. (If using frozen corn, place in a colander and rinse under hot water till thawed. Place on a clean tea towel and lightly dry.) Set aside.

Shape and stretch dough into 12 in (30 cm) circle.

Sprinkle counter with cornmeal. Place circle of dough on top; press down lightly; shake off excess; and transfer to either baker’s peel or pizza pan.

Spread refried beans evenly over pizza shell. Spread salsa over top. Sprinkle with blackened corn and green onion. Sprinkle evenly with cheese. Slide onto pizza stone, if using.

Place stone or pan into oven. Bake for 12 to 15 minutes or until crust is golden brown. Remove from oven. Place on chopping board and cut into equal slices. Sprinkle with cilantro. Serve.

Makes 8 slices.

One slice contains:
213 calories; 9.5 g protein; 6.8 g total fat (3.2 g sat. fat, 0 g trans fat); 30 g carbohydrates; 5.5 g fibre; 394 mg sodium

source: "Homemade and Wholesome Pizza", alive #329, March 2010

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