Food

The flavour of this fibre-packed salad only gets better as it sits. Consider making it on Sunday and taking it to work for healthy lunches the following week. 1 - 19 oz (540 g) can navy beans, drained and rinsed 1 - 19 oz (540 g) can kidney beans, drained and rinsed 1 - 19 oz (540 g) can chickpeas, drained and rinsed 4 plum tomatoes, chopped 1 - 10 oz (283 g) can mandarins, drained 2 celery stalks, sliced thinly 1/2 red onion, chopped fine 1 cup (250 mL) curly parsley, chopped 1/3 cup (80 mL) apple cider vinegar 2 Tbsp (30 mL) agave syrup 1/4 cup (60 mL) extra-virgin olive oil Salt and pepper to taste Juice of 1 lime Hempseeds (optional) In large bowl, mix beans, tomato, mandarins, celery, onion, and parsley. For dressing, whisk together vinegar, agave syrup, oil, salt, and pepper in small bowl. Add dressing to bean mixture; toss to coat. Chill in refrigerator for 2 hours. Place bean salad in serving bowls and drizzle with lime juice. Garnish with hempseeds if desired. Serves 6. Each serving contains: 410 calories; 17 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 64 g carbohydrates; 15 g fibre; 946 mg sodium Tip: While there are plenty of good-for-you varieties of canned beans available from natural health retailers, those same retailers often sell dried beans in their bulk sections. If canned goods aren’t your thing, make your own beans—it’s easy! Rinse your dried beans carefully to ensure no dirt or other foreign matter; soak your clean beans in plenty of fresh water overnight; in the morning simply drain, rinse well, and then boil in fresh water for 10 minutes. That’s it! Now your dried beans are ready for use in this or any other recipe. source: " The Joy of (not) Cooking ", alive #334, August 2010

This wrap makes a wonderful summertime lunch. If you can’t find peppery arugula, substitute watercress or spinach. 1/4 cup (60 mL) cooking sherry 1/4 cup (60 mL) extra-virgin olive oil 1/4 cup (60 mL) low-sodium soy sauce 12 oz (350 g) extra-firm tofu, sliced into 1/2 in (1 cm) strips 4 large whole grain wraps 1 cup (250 mL) roasted red pepper, sliced 3 1/2 oz (100 g) soft goat cheese 1 1/2 oz (45 g) arugula Freshly ground black pepper For marinade, combine sherry, oil, and soy sauce in large container. Place tofu in marinade and refrigerate for at least 3 hours. Divide tofu strips evenly among wraps and top with roasted red pepper, goat cheese, arugula, and black pepper. Roll tightly and slice in half. Serves 4. Each serving contains: 435 calories; 17 g protein; 25 g total fat (7 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 1,075 mg sodium source: " The Joy of (not) Cooking ", alive #334, August 2010

This elegant dish is perfect for backyard summer parties. Canned crab has an excellent protein-to-fat ratio and is a top-notch source of selenium. 2 - 6 oz (170 g) cans of crab, drained 2 stalks celery, thinly sliced 2 green onions, thinly sliced 2 Tbsp (30 mL) fresh basil, chopped Juice of 1 lemon Salt and pepper to taste 1/3 cup (80 mL) mayonnaise 1/2 tsp (2 mL) curry powder 4 beefsteak tomatoes In a bowl, flake crab and mix with celery, green onion, basil, lemon, salt, and pepper. Set aside. In separate small bowl, combine mayonnaise and curry powder. Set aside. Slice off tops of tomatoes; guide a small knife around the inside. Using a spoon, scoop out the innards of each tomato. Fill each tomato with crab mixture; top with curry mayonnaise. Serves 4. Each serving contains: 179 calories; 15 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 14 g carbohydrates; 3 g fibre; 372 mg sodium source: " The Joy of (not) Cooking ", alive #334, August 2010

These whimsical cheesecakes will make you look like a culinary pro. To reduce calories, substitute low-fat cream cheese and whipping cream. 1/4 cup (60 mL) graham crumbs 1/4 cup (60 mL) pistachios, very finely chopped 3 Tbsp (45 mL) maple syrup 4 oz (113 g) cream cheese, at room temperature 1 Tbsp (15 mL) lemon juice 1 Tbsp (15 mL) sucanat 1/2 tsp (2 mL) vanilla extract 1/4 cup (60 mL) heavy whipping cream, chilled, whipped to firm peaks 1 cup (250 mL) blueberries Grease 4 muffin cups. In bowl, mix together graham crumbs, pistachios, and maple syrup until everything is moist. Evenly divide crumb mixture among cups and press flat. In medium bowl, combine cream cheese, lemon juice, sucanat, and vanilla extract. In separate bowl, fold cream cheese mixture into whipped cream. Divide cream mixture among the 4 muffin cups. Place muffin tin in refrigerator to chill for at least 2 hours. To unmold, carefully slide a butter knife around edges of muffin cups and gently lift mini cheesecakes. Serve topped with blueberries. Serves 4. Each serving contains: 262 calories; 4 g protein; 17 g total fat (8 g sat. fat, 0 g trans fat); 26 g carbohydrates; 2 g fibre; 147 mg sodium source: " The Joy of (not) Cooking ", alive #334, August 2010

Vibrant sweet potatoes add a fun and healthy twist to this recreation of the classic tuna melt. You can bake the potatoes ahead of time. Be sure to eat the skin too—that’s where most of the fibre is. Plus it doubles as an edible dish if you’re eating it out of hand. 2 sweet potatoes, scrubbed 6 oz (170 g) can tuna, drained 1 celery stalk, finely chopped 1 green onion, chopped 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) fresh thyme, chopped Sea salt and ground pepper, to taste 4 slices Swiss cheese Preheat oven to 400 F (200 C). Pierce potatoes with a fork, then place directly on oven rack. Bake for 45 minutes or until soft when pierced with a fork. Cut in half lengthwise; scoop out flesh, leaving a 1/4 inch (0.5 cm) thick shell. Coarsely mash sweet potato; mix with tuna, celery, onion, olive oil, and thyme. Season with salt and pepper to taste. Spoon mixture back into potato shells. Top each with a piece of cheese and broil until melted. Great served warm or at room temperature. Serves 2 to 4. Each half potato serving contains: 181 calories; 20 g protein; 5 g total fat (2 g sat.fat, 0 trans fat); 13 g carbohydrates; 2 g fibre; 233 mg sodium source: " Family Dinner on the Run ", alive #335, September 2010

This is a quickie to make and throw in the oven as you’re gathering gear and getting ready. Or bake ahead and dish up cold. Wrap up like a slice of pizza to go. 1 medium-sized potato, skin on, thinly sliced 2 cups (500 mL) broccoli florets, chopped 2 cups (500 mL) baby spinach 10 eggs 1 tsp (5 mL) dried oregano leaves Sea salt and ground black pepper, to taste 1 tsp (5 mL) extra-virgin olive oil 1/4 red onion, thinly sliced 1/3 cup (80 mL) feta cheese, crumbled Place potato in large, nonstick frying pan with an ovenproof handle and cover with water. Bring to a boil, then simmer until tender, 5 to 7 minutes. Add broccoli and cook until bright green and tender-crisp, about 2 minutes. Place spinach in a colander. Drain potatoes and broccoli in colander. Preheat broiler. Whisk eggs with oregano and season with salt and pepper. Heat oil in frying pan and set over medium-high heat. Add onion and stir-fry for 30 seconds. Pour in eggs and add potato, broccoli, and spinach. Using a spatula, stir a few times to evenly distribute vegetables. Cook, without stirring, until eggs are well set around edges, about 2 minutes. Sprinkle with cheese; broil until eggs are set and cheese melts and starts to brown, 4 to 6 minutes. Cut into wedges and serve. Serves 6. Each serving contains: 173 calories; 13 g protein; 11 g total fat (4 g sat. fat, 0 g trans fat); 6 g carbohydrates; 1 g fibre; 230 mg sodium source: " Family Dinner on the Run ", alive #335, September 2010

Make these on the weekend when you have a little extra time, then pop in the freezer (try doubling the recipe for a big batch). Eat them warm, at room temperature, or even chilled. Pop a few balls into whole wheat pitas for mess-free travelling. Tip: wet hands with cold water before mixing and forming balls. 1 cup (250 mL) cooked black beans 1 lb (454 g) vegetarian ground beef 1/2 cup (125 mL) grated cheddar 2 green onions, sliced 1 clove garlic, minced 1 egg, lightly beaten 1 Tbsp (15 mL) chili powder 1 tsp (5 mL) dried oregano leaves 1/2 tsp (2 mL) ground cumin 1/2 tsp (2 mL) cornstarch Using a potato masher or fork, coarsely mash beans. Place in large bowl. Crumble in veggie beef. Add cheddar, onions, garlic, egg, spices, and cornstarch. Mix together with your hands. Form into large meatballs, then space on baking sheet lined with parchment paper. Bake in preheated 425 F (220 C) oven until cooked through, about 12 to 15 minutes. Serve in split pitas with salsa and shredded lettuce, if you wish. Makes 20 balls. Each one-ball serving contains: 46 calories; 6 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 2 g fibre; 182 mg sodium Tip: Make ahead: Prepare balls; spread out on a baking sheet and freeze until firm. Portion into small bags and freeze. Bake from frozen and increase cooking time by a few minutes. source: " Family Dinner on the Run ", alive #335, September 2010

This is a good dish to prep ahead and eat cold. Once chilled, it sets to firm pieces that can easily be wrapped and eaten out of hand without a lot of mess. 6 cups (1.5 L) button mushrooms, sliced 1 Tbsp (15 mL) extra-virgin olive oil 1/4 red onion, thinly sliced 1/2 cup (125 mL) fresh basil, shredded 3 cups (750 mL) water 1/2 tsp (2 mL) sea salt 1 1/2 cups (350 mL) instant polenta (use dry grains, not the tube) 1 cup (250 mL) milk 2 large tomatoes, chopped 1 cup (250 mL) grated mozzarella In large frying pan, fry mushrooms in olive oil over medium-high heat until tender, then stir in onion and basil. Turn into a bowl. Pour water into frying pan (no need to wash it). Bring to a boil, then add salt. Slowly add polenta, stirring constantly. Continue stirring until all water is absorbed, about 3 minutes. Add milk and stir until absorbed. Stir in mushrooms, tomatoes, and cheese. Turn into 13 x 9 x 2 (3.5 L) baking pan lined with plastic wrap. Press another piece of plastic over top and press down to smooth surface. Refrigerate until firm, at least 3 hours or overnight. Cut into squares. Serves 8. Each serving contains: 210 calories; 11 g protein; 2 g total fat (0 g sat. fat, 0 trans fat); 38 g carbohydrates; 5 g fibre; 269 mg sodium Tip: Make it a hot meal. If you aren’t eating on the go, warm squares, then spoon tomato sauce over top. source: " Family Dinner on the Run ", alive #335, September 2010

Assemble the salad in mason jars or reusable containers for easy on-the-go packing and eating. Bring a fork and eat right from the jar. 1 cup (250 mL) yogourt 1 to 2 Tbsp (15 to 30 mL) Indian curry paste 1 tsp (5 mL) honey 1/2 tsp (2 mL) ground cumin Sea salt and pepper, to taste 14 oz (398 mL) can lentils, rinsed and drained 1/3 English cucumber, chopped 2 roasted red pepper halves, chopped 2 green onions, chopped 60 grapes 6 Tbsp (90 mL) roasted pumpkin seeds (pepitas) 6 Tbsp (90 mL) chopped almonds Stir yogourt with curry paste, honey, and cumin. Taste and season with salt and pepper. Divide mixture between 6 medium-sized mason jars or reusable containers. Stir lentils with cucumbers, then divide and spoon into each jar. Top each with roasted pepper, onion, grapes, pumpkin seeds, and almonds. Screw lids on and refrigerate until ready to eat. Salad will keep well overnight, but dressing will water out slightly. Serves 6. Each serving contains: 268 calories; 15 g protein; 12 g total fat (2 g sat. fat, 0 trans fat); 27 g carbohydrates; 8 g fibre; 79 mg sodium source: " Family Dinner on the Run ", alive #335, September 2010

Dried shiitake mushrooms add meaty texture and a ton of umami. You can also use rice vermicelli in this recipe. 1 oz (25 g) dried shiitake mushrooms 1 Tbsp (15 mL) green tea or 2 green tea bags 1 in (2.5 cm) piece ginger, peeled, thinly sliced 1 stalk lemongrass, outside leaves removed, finely sliced 4 oz (100 g) mung bean noodles 2 boneless chicken breasts, cut into cubes 1 cup (250 mL) shelled edamame, frozen Salt to taste Freshly ground black pepper Fresh cilantro (optional) Cover mushrooms with water and set aside. In a large pot add 6 cups (1.5 L) of water along with green tea, ginger, and lemongrass. Heat until water is just about to reach a boil. Remove from heat and let steep for about 5 minutes. In a large bowl, soak noodles in warmed water until softened. Use kitchen shears to cut the noodles in half. Meanwhile, heat 2 tsp (10 mL) vegetable oil in a skillet over medium-high heat and cook chicken until no longer pink inside; remove from heat. Strain tea infusion into a large saucepan and discard solids. Bring to a boil, add edamame, and gently boil for 3 minutes. Stir in mushrooms and 1 cup (250 mL) of the mushroom soaking liquid; cook for 2 minutes. Add vermicelli and chicken; simmer for 3 minutes. Place in serving bowls and garnish with black pepper and cilantro. Serves 4. Each serving contains: 244 calories; 23 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 32 g carbohydrates; 2 g fibre; 60 mg sodium source: " Not Your Average Noodle ", alive #335, September 2010

Clams would also work with this recipe. Brown rice, quinoa, or spelt spaghetti can be used if you can’t find kamut. 1/2 lb (225 g) kamut spaghetti 1 leek, thinly sliced 2 cloves garlic, minced 1/2 cup (125 mL) dry white wine 1 cup (250 mL) cremini mushrooms, sliced 4 medium tomatoes, diced 1/2 tsp (2 mL) red pepper flakes Salt and pepper to taste 2 lbs (1 kg) mussels, rinsed 1 Tbsp (30 mL) extra-virgin olive oil 1/3 cup (80 mL) flat leaf parsley or cilantro, chopped Cook spaghetti according to package directions. Drain, reserving some of the cooking water. Put noodles back in the pot and cover to keep warm. Heat 2 tsp (10 mL) oil in a large skillet. Saute the leek and garlic until they start to soften, about 3 minutes. Add white wine and mushrooms; cook until most of the liquid has evaporated, about 3 minutes. Add the tomatoes, red pepper flakes, salt, pepper, and 1/2 cup (125 mL) reserved pasta water. Simmer until the tomatoes just begin to break down, about 4 minutes. Add the mussels to the skillet, cover, and cook for 3 to 4 minutes or just until they open. Discard any that stay shut. Add mussels and tomato sauce to the pasta pot and stir to mix. Divide among serving plates, drizzle with olive oil, and garnish with parsley. Serves 4. Each serving contains: 477 calories; 37 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 57 g carbohydrates; 7 g fibre; 658 mg sodium source: " Not Your Average Noodle ", alive #335, September 2010

This is an excellent side dish for chicken or fish. Instead of cilantro you can also use basil or parsley. 2 cups (500 mL) cilantro 1/3 cup (80 mL) shelled pumpkin seeds 1/2 cup (125 mL) Parmigiano Reggiano, grated 2 cloves garlic 1/4 tsp (1 mL) freshly ground black pepper 1 tsp (5 mL) grated lemon zest Juice of 1/2 lemon 1/4 cup (60 mL) extra-virgin olive oil 2 - 7 oz (200g) packages shirataki noodles, rinsed and drained 1 1/2 cups (350 mL) cherry tomatoes, sliced in half 2 Tbsp (30 mL) hempseeds (optional) Place cilantro and pumpkin seeds in the bowl of a food processor and pulse a few times until coarsely minced. Add cheese, garlic, pepper, zest, and lemon juice and process until combined. Scrape the sides of the bowl. Add olive oil through the feed tube while processing; blend until fully combined and smooth; set aside. In a saucepan, bring 4 cups (1 L) water to a boil. Add shirataki noodles and cook for 2 minutes. Drain and rinse noodles, then mix with pesto and cherry tomatoes. Garnish with hempseeds if desired. Serves 4. Each serving contains: 250 calories; 8 g protein; 22 g total fat (5 g sat. fat, 0 g trans fat); 6 g carbohydrates; 1 g fibre; 200 mg sodium source: " Not Your Average Noodle ", alive #335, September 2010

Equally good warm or chilled, consider packing leftovers for lunch. Peanut butter can replace almond butter. 1 package (350 g) firm tofu 1/3 cup (80 mL) almond butter 1/4 cup (60 mL) low-sodium soy sauce 2 Tbsp (30 mL) rice wine vinegar or red wine vinegar 1 Tbsp (15 mL) honey or agave syrup 1 Tbsp (15 mL) sesame oil 1 in (2.5 cm) piece fresh ginger, grated Juice of 1/2 lime 1/4 tsp (1 mL) red pepper flakes (optional) 2 Tbsp (30 mL) sesame seeds 1 large carrot, cut into matchsticks 1 red pepper, thinly sliced 2 cloves garlic, thinly sliced 1 package (250 g) soba noodles 3 green onions, thinly sliced Fresh cilantro (optional) Slice tofu in half horizontally and lay on a couple of pieces of paper towel placed on a plate. Top with additional paper towel and another plate. Place a heavy object on the plate and let sit 15 minutes to press out the water. In bowl, whisk together almond butter, soy sauce, vinegar, honey, sesame oil, ginger, lime, and pepper flakes; set aside. In dry skillet, toast sesame seeds over medium heat for 3 to 4 minutes, stirring frequently. Remove seeds from skillet and heat 2 tsp oil (10 mL) over medium heat. Sear tofu for 3 to 4 minutes per side or until golden on both sides. Remove from heat and slice each half into 12 cubes. Add carrots to skillet and cook for 4 minutes. Add red pepper and garlic; cook 3 minutes. Remove from heat and cover to keep warm. In large saucepan, bring water to a boil and cook soba noodles according to package directions. Drain noodles and rinse with cold water. Return noodles to pot and mix with vegetables, tofu, and almond sauce. Place on serving plates and garnish with sesame seeds, green onion, and cilantro. Serves 6. Each serving contains: 366 calories; 19 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 44 g carbohydrates; 3.3 g fibre; 704 mg sodium source: " Not Your Average Noodle ", alive #335, September 2010

Filling 3 medium yams or sweet potatoes, peeled and cut into fries 2 carrots, julienned 1 each medium red and green bell peppers, cut into strips 1 medium onion, sliced 2 Tbsp (30 mL) extra-virgin olive oil Salt and pepper to taste Sauce 1/3 cup (80 mL) orange juice 1 tsp (5 mL) lime rind, grated 2 Tbsp (30 mL) lime juice (juice from one lime) 1 Tbsp (15 mL) extra-virgin olive oil 1 Tbsp (15 mL) garlic, minced 1 tsp (5 mL) dried oregano 1 tsp (5 mL) ground cumin 1/4 tsp (1 mL) hot pepper flakes 6 or 8 whole wheat tortillas, 7 to 8 in (17.5 to 20 cm) Preheat oven to 350 F (180 C); place baking sheet in oven while preheating. Filling: Toss yams, carrots, peppers, and onion with oil. Carefully place on preheated baking sheet; sprinkle with salt and pepper to taste. Bake for 20 to 25 minutes or until tender but not mushy. Sauce: In large bowl, combine orange juice, lime zest and juice, oil, garlic, oregano, cumin, and hot pepper flakes. Add roasted vegetables and toss until coated. Place vegetables in centre of tortillas and wrap. Serves 6 to 8. Based on a 7-serving portion each serving contains: 278 calories; 6 g protein; 8 g total fat (0.85 g sat. fat, 0 g trans fat); 48 g carbohydrates; 6 g fibre; 434 mg sodium source: " Healthy Living ", alive #335, September 2010

3 Tbsp (45 mL) extra-virgin olive oil 1 zucchini, chopped 2 red bell peppers, chopped 1 medium onion, chopped 4 cloves garlic, coarsely chopped 1 - 24 oz (700 mL) jar Italian tomato sauce 1/2 tsp (2 mL) each dried oregano and dried basil 1 cup (250 mL) mushrooms, sliced with stems removed 1 cup (250 mL) low-fat mozzarella cheese, grated 1 - 10 oz (300 g) package soft tofu 1 - 10 oz (300 g) package frozen spinach, defrosted and drained 2 - 12 oz (350 g) packages extra-firm tofu 1/2 cup (125 mL) Parmesan cheese, grated Preheat oven to 350 F (180 C). In frying pan over medium-high heat, add 2 Tbsp (30 mL) olive oil and saut?ucchini, peppers, onion, and garlic until onions are transparent. In large bowl combine tomato sauce, oregano, basil, and mushrooms. In another bowl, mix soft tofu with spinach. Slice extra-firm tofu into 1/8 to 1/4 in (3 to 6 mm) slices to act as lasagna noodles. Oil 9 x 13 in (23 x 33 cm) lasagna pan with remaining olive oil. Pour a thin layer of tomato sauce on the bottom. Add a layer of tofu as you would lasagna noodles. Top with some of the spinach mixture and then some grilled vegetables. Sprinkle some mozzarella on top. Repeat until all ingredients are used (you will have two or three layers). Top with remaining mozzarella and sprinkle with Parmesan cheese. Bake for 45 minutes to 1 hour. Serves 6 to 8. Based on a 7-serving portion each serving contains: 317 calories; 22 g protein; 17 g total fat (6 g sat. fat, 0 g trans fat); 19 g carbohydrates; 5 g fibre; 858 mg sodium source: " Healthy Living ", alive #335, September 2010

2 cups (500 mL) cooked brown or basmati rice 2 cups (500 mL) no-sodium-added cottage cheese 2 Tbsp (30 mL) Parmesan cheese, grated 1 medium onion, chopped 2 medium carrots, diced 1 medium green bell pepper, diced 3 cloves garlic, finely chopped 1 Tbsp (15 mL) extra-virgin olive oil 1 medium zucchini, diced 1 - 19 oz (540 mL) can diced Italian tomatoes, drained 1 Tbsp (15 mL) dried oregano 1 tsp (5 mL) salt 1/4 tsp (1 mL) black pepper 1/2 cup (125 mL) reduced-fat mozzarella cheese, grated Preheat oven to 350 F (180 C). Spread rice over bottom of lightly oiled 9 x 13 in (23 x 33 cm) baking dish. Mix cottage cheese and Parmesan cheese in bowl and spread over rice. In large frying pan, saute onions, carrots, green pepper, and garlic in oil until tender. Add zucchini, diced tomatoes, oregano, salt, and pepper to onion mixture. Reduce heat to simmer and cook covered for 5 minutes. Spoon mixture over cottage cheese and top with grated mozzarella. Bake 30 minutes or until bubbling. Serves 4 to 6. Based on a 5-serving portion each serving contains:  279 calories; 20 g protein; 7 g total fat (3 g sat. fat, 0 g trans fat); 35 g carbohydrates; 5 g fibre; 776 mg sodium source: " Healthy Living ", alive #335, September 2010

4 - 4 oz (125 g) salmon filets, skinless and boneless Teriyaki Marinade 1/2 cup (125 mL) orange juice 3 Tbsp (45 mL) low-sodium soy sauce 2 cloves garlic, chopped 1 1/2 Tbsp (25 mL) ground ginger (or 2 tsp/10 mL fresh ginger, grated) Wasabi Mayonnaise 1 tsp (5 mL) water 1/2 Tbsp (7 mL) wasabi powder 1/4 cup (60 mL) reduced-fat mayonnaise 1 Tbsp (15 mL) onion, finely chopped 1/2 cup (125 mL) sesame seeds, toasted Preheat oven to 400 F (200 C). Assemble ingredients for teriyaki marinade in small bowl. Rinse fish and place in shallow dish, coat with marinade; set aside. In small bowl, combine wasabi powder and water to create paste. Let sit 1 minute, then combine with mayonnaise and onion. Remove salmon from marinade and discard marinade. Coat top and sides of fish with toasted sesame seeds. Place on lightly oiled cookie sheet. Barbecue or bake for 15 minutes until fish is opaque and cooked through. Serve with Wasabi Mayonnaise. Serves 4. Each serving contains: 304 calories; 25 g protein; 16 g total fat (3.5 g sat. fat, 0 g trans fat); 15 g carbohydrates; 3 g fibre; 483 mg sodium source: " Healthy Living ", alive #335, September 2010

2 lbs (900 g) halibut filets, deboned and skinned 1/3 cup (80 mL) whole wheat flour 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper, freshly ground 2 Tbsp (30 mL) extra-virgin olive oil 1 large onion, finely chopped 1 large carrot, finely chopped 3/4 cup (180 mL) white wine, vegetable stock, or chicken stock 1 Tbsp (15 mL) dried parsley or a few sprigs of fresh Preheat oven to 375 F (190 C). Wash halibut in cool water and pat dry. Combine flour, salt, and pepper in large bowl. Dredge all sides of halibut in flour mixture and set aside. Heat 1 Tbsp (15 mL) oil in large frying pan. Brown halibut filets on both sides, approximately 4 minutes per side. Place in ovenproof dish. Heat 1 Tbsp (15 mL) oil in frying pan and saut?arrots and onions for about 5 minutes. Add wine or stock and simmer for another 5 minutes. Pour over fish. Sprinkle with freshly ground pepper. Bake 25 minutes. Serve garnished with parsley. Serves 6 to 9. Based on a 7-serving portion Each serving contains: 174 calories; 24 g protein; 6 g total fat (0 g sat. fat, 0 g trans fat); 6 g carbohydrates; 1 g fibre; 195 mg sodium source: " Healthy Living ", alive #335, September 2010

4 to 5 medium-sized portobello mushrooms 1/4 cup (60 mL) extra-virgin olive oil 6 medium-sized shallots, thinly sliced 2 garlic cloves, finely chopped 2 tsp (10 mL) fresh thyme Sea salt and freshly ground pepper 3 Tbsp (45 mL) balsamic vinegar 2 tsp (10 mL) Dijon mustard 6 cups (1.5 L) baby spinach or baby greens 1/2 cup (125 mL) toasted pine nuts 1/2 cup (125 mL) grated fresh Parmesan cheese Remove mushroom stems and discard. Remove gills on the underside of the mushroom caps by scraping them with the side of a spoon (they have a slight bitter taste and exude black liquid when cooked). Cut mushroom caps in half and slice. Set aside. Heat olive oil in a large skillet over medium heat. Add shallots and saute for 3 to 4 minutes, or until golden brown. Add mushrooms, garlic, and thyme. Season with salt and pepper to taste. Saute until mushrooms are soft, about 5 minutes. Meanwhile, combine vinegar and mustard in a small bowl, pour over mushrooms, and stir to coat. Remove from heat. Add mushrooms and liquid to spinach and toss lightly. Divide among 4 plates and sprinkle with pine nuts and Parmesan. Serve immediately. Serves 4. Each serving contains: 312 calories; 13 g protein; 24 g total fat (5 g sat. fat, 0 g trans fat); 11 mg cholesterol; 15 g carbohydrate; 4 g fibre; 297 mg sodium TIP: Store mushrooms in paper bags, as plastic makes them sweat, turning them slimy. Poke a couple of holes in the paper bag so air can pass through, and they should keep for three to four days. Do not clean mushrooms until just before use, and avoid submerging them in water; instead, wipe them gently with a wet paper towel. source: " Salad Lovin' ", alive #335, September 2010

1 tsp (5 mL) Dijon mustard 1 Tbsp (15 mL) finely chopped shallot 2 Tbsp (30 mL) champagne vinegar or good-quality white wine vinegar 1/4 cup (60 mL) extra-virgin olive oil Sea salt and freshly ground pepper 2 bunches watercress, larger stems removed 4 cups (1 L) mixed baby greens 6 radishes, thinly sliced For the vinaigrette: combine mustard, shallot, and vinegar in a small bowl. Gradually whisk in olive oil until well blended, and season with salt and pepper to taste. Set aside. If making ahead, cover and refrigerate for up to 4 days. Combine watercress, baby greens, and radishes in a large bowl and toss with vinaigrette. Makes 4 to 6 servings. For 6 servings, each serving contains: 88 calories; 1 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 0 mg cholesterol; 1 g carbohydrates; 0 g fibre; 42 mg sodium source: " Salad Lovin' ", alive #335, September 2010

4 medium-sized roasted beets 2 tsp (10 mL) grainy Dijon mustard 2 tsp (10 mL) liquid honey 2 Tbsp (30 mL) sherry vinegar or red wine vinegar 1 Tbsp (15 mL) raspberry vinegar 1/3 cup (80 mL) extra-virgin olive oil Sea salt and freshly ground black pepper 1 romaine heart, torn into bite-sized pieces 4 cups (1 L) baby spinach 1 large pink grapefruit, peeled and cut into sections 1 large firm but ripe avocado, pitted, peeled, and sliced (prepare just before serving, or sprinkle with a little lemon juice to prevent browning) 1/2 small sweet onion, thinly sliced 1/2 cup (125 mL) toasted pecans, coarsely chopped Cut roasted beets in half and slice. Place them in a large bowl and set aside. For the vinaigrette: combine mustard, honey, sherry vinegar, and raspberry vinegar in a small bowl. Gradually whisk in olive oil until well combined. Season with salt and pepper to taste and set aside. If making ahead, cover and refrigerate for up to 4 days. Just before serving, combine romaine, spinach, grapefruit, avocado, and onion in a large salad bowl. Toss with vinaigrette. Add beets and pecans and toss gently to coat. Makes 4 to 6 servings. For 6 servings, each serving contains: 249 calories; 4 g protein; 19 g total fat (2 g sat. fat, 0 g trans fat); 0 mg cholesterol; 19 g carbohydrates; 6 g fibre; 90 mg sodium TIP: To roast beets, scrub and trim beets, leaving 1 in (2.5 cm) of stems attached. Position a rack in the centre of the oven and preheat to 400 F (200 C). Wrap beets individually in foil. Roast until tender when pierced with a knife, about 1 hour and 15 minutes. When beets are cool enough to handle, trim the tops and bottoms. Peel under cold running water; the peel will slip off easily. Chill beets before adding them to your salad. The beets can be roasted and peeled a day or two before serving and stored in a sealed container in the refrigerator. (Alternatively, cook beets in a large saucepan of boiling water until tender, about 50 minutes.) Did you know? To section grapefruit, with a sharp knife, remove the peel and pith from the fruit, first by cutting off the top and bottom, then by slicing off the sides along the contours. Trim off any remaining pith, which is bitter. Cut between the fruit segments and membranes to remove each section. source: " Salad Lovin' ", alive #335, September 2010

These elegant cookies consist of a lemony crust topped with a mixture of dates, pecans, almond butter, and cinnamon. 2/3 cup (160 mL) chopped Medjool dates 1/3 cup (80 mL) chopped pecans 1/3 cup (80 mL) date purée 2 Tbsp (30 mL) almond butter 3/4 tsp (4 mL) cinnamon 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1 Tbsp (15 mL) lemon zest 1/4 tsp (1 mL) cinnamon 3/4 cup (180 mL) apricot purée 1/4 cup (60 mL) organic canola oil Preheat oven to 375 F (190 C). In small mixing bowl, mix dates, pecans, date purée almond butter, and cinnamon. Set aside. In medium-sized mixing bowl, mix flour, baking soda, salt, zest, and cinnamon and incorporate apricot purée and oil. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Top each cookie with 1 Tbsp (15 mL) date mixture. Bake in preheated oven, watching carefully, for about 14 minutes or until edges are browned. Let cool. Serve! Makes 16 cookies. Each serving contains: 133 calories; 2 g protein; 6 g total fat (1 g sat. fat); 19 g carbohydrates (12 g sugar); 3 g fibre; 112 mg sodium source: " Cookie Makeover ", alive #335, September 2010

Mango, sesame, and chocolate—are these tasty combined in a cookie? The resounding answer is yes. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) cinnamon 1 Tbsp (15 mL) sesame seeds 1/4 cup (60 mL) chocolate or carob chips 1/2 cup (125 mL) chopped mango 3/4 cup (180 mL) apricot purée 1 Tbsp (15 mL) sesame oil 3 Tbsp (45 mL) cashew butter Preheat oven to 375 F (190 C). In medium-sized mixing bowl, mix flour, baking soda, salt, ginger, cinnamon, seeds, and chocolate chips. Stir in mango. Incorporate apricot purée sesame oil, and cashew butter into flour mixture. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Bake in preheated oven, watching carefully, about 17 minutes or until golden. Let cool. Serve. Makes 16 cookies. Each serving contains: 77 calories; 2 g protein; 3 g total fat (1 g sat. fat); 11 g carbohydrates (5 g sugar); 2 g fibre; 113 mg sodium source: " Cookie Makeover ", alive #335, September 2010

These are wonderful breakfast and snack cookies. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) poudre douce* (optional) 1/4 cup (60 mL) rolled oats 1/2 cup (125 mL) apricot purée see cookie makeover tips 1/4 cup (60 mL) date purée see cookie makeover tips 1/4 cup (60 mL) almond butter 1/3 cup (80 mL) sugar-free strawberry jam Preheat oven to 375 F (190 C). In mixing bowl, mix flour, baking soda, salt, cinnamon, poudre douce, and oats (if possible, give oats a whiz in a coffee grinder before mixing into flour). Incorporate fruit purée and almond butter. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Using the back of a small spoon, form a shallow well in each cookie. Fill each well with 1 tsp (5 mL) jam. Bake in preheated oven, watching carefully, for about 14 minutes or until the cookie edges are browned. Let cool. Serve. Makes 13 cookies. *To make your own poudre douce, mix together: 3 Tbsp (45 mL) ground ginger 2 Tbsp (30 mL) sucanat 1 1/2 Tbsp (22 mL) ground cinnamon 1 tsp (5 mL) ground cloves 1 tsp (5 mL) ground nutmeg Store leftover poudre douce in a glass spice jar with lid. Each serving contains: 94 calories; 3 g protein; 3 g total fat (0 g sat. fat); 18 g carbohydrates (5 g sugar); 2 g fibre; 138 mg sodium source: " Cookie Makeover ", alive #335, September 2010