Tilapia and catfish can also be used as the main protein source. Serve with some crusty bread. 1 Tbsp (15 mL) extra-virgin olive oil 1 large onion, chopped 3 cloves garlic, minced 2 medium carrots, sliced 1 medium zucchini, chopped 3/4 cup (180 mL) dry white wine 2 stalks celery, sliced 1 - 28 oz (796 mL) can diced tomatoes 1 cup (250 mL) water 1 Tbsp (15 mL) dried oregano 1 tsp (5 mL) cumin 1/2 tsp (2 mL) red pepper flakes 1/2 tsp (2 mL) coriander Salt and pepper to taste 1 1/2 lb (750 g) haddock, rinsed and cut into 1 in (2.5 cm) chunks Fresh cilantro Heat oil in large pot over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Toss garlic, carrots, and zucchini into pot and saute for another 6 minutes, stirring frequently. Pour in wine, raise heat to medium-high and simmer until most of wine has evaporated, about 5 minutes. Stir in celery, tomatoes, water, spices, salt, and pepper. Bring to a boil, reduce heat, and simmer covered for 10 minutes. Stir in fish and continue to simmer for 5 to 7 minutes or until fish pieces start to look opaque. Ladle into serving bowls and garnish with cilantro. Serves 4. Each serving contains: 324 calories; 37 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 7 g fibre; 448 mg sodium source: " One-Pot Wonders ", alive #337, November 2010
Lentils, nuts, and potatoes all contribute to the wealth of dietary fibre in this recipe. Other nuts such as pecans and walnuts can also be used in the sauce. 1 Tbsp (15 mL) extra-virgin olive oil 1 large yellow onion, diced 3 garlic cloves, minced 1 in (2.5 cm) fresh ginger, minced 1/2 tsp (2 mL) turmeric 1/2 tsp (2 mL) cinnamon 4 to 5 green cardamom pods, crushed or 1/2 tsp (2 mL) cardamom powder Salt and pepper to taste 1 cup (250 mL) green lentils 1/2 lb (225 g) potatoes, cubed 3 1/2 cups (850 mL) water 1/3 cup (80 mL) plain yogourt 1/4 cup (60 mL) unsalted cashews 1/4 cup (60 mL) almonds 1/2 tsp (2 mL) cayenne or chili powder Cilantro or parsley In large saucepan, heat oil over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Add garlic and ginger; saute for 3 minutes, stirring frequently. Add turmeric, cinnamon, cardamom, salt, and pepper; saute for an additional 2 minutes. Stir in lentils, potatoes, and water. Bring to boil, reduce heat, and simmer covered until lentils and potatoes are tender, about 30 minutes. Add yogourt, cashews, almonds, and cayenne to bowl of food processor and process until smooth. Stir nut-yogourt sauce into lentils and continue simmering for 5 minutes. Place in serving bowls and garnish with cilantro or parsley. Serves 4. Each serving contains: 379 calories; 18 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 50 g carbohydrates; 18 g fibre; 44 mg sodium source: " One-Pot Wonders ", alive #337, November 2010
For those who can handle a little heat, this piquant mole is from the Oaxaca region of Mexico. Add a dollop of yogourt or sour cream to reduce the fiery kick. Canned tomatillos and dried ancho chili peppers are available in the ethnic foods section of many stores. If available, goat meat would be an excellent meat for this intensely flavoured dish. 3 to 4 dried ancho chili peppers 1 lb (450 g) boneless, skinless chicken thighs 1 bay leaf 1/2 tsp (2 mL) salt 2 Tbsp (30 mL) extra-virgin olive oil 1 medium sweet potato, chopped into small cubes 1 yellow onion, diced 2 garlic cloves, minced 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) dried oregano 1 tsp (5 mL) cinnamon 2 whole cloves 1 - 14 oz (400 mL) can tomatillos, about 8 to 10, drained and quartered 1/4 cup (60 mL) walnuts or almonds 1 medium apple, diced 1 medium pear, diced 1 cup (250 mL) pineapple chunks Plain yogourt or sour cream (optional) Remove stem and seeds from ancho chilies and soak in warm water for 30 minutes. In large saucepan, bring 2 cups (500 mL) of water to a boil. Toss in chicken, bay leaf, and salt. Simmer covered for 12 minutes or until chicken is cooked through, flipping halfway. Remove chicken from pan and discard liquid and bay leaf. Return pot to stove and heat 1 Tbsp (15 mL) oil over medium heat. Add sweet potato cubes to pan and cook until tender, about 10 minutes, stirring frequently. Remove potato from pan and heat remaining oil. Cook onion until soft, about 6 minutes, stirring frequently. Stir in garlic, spices, and tomatillos. Cook for 5 minutes, stirring frequently. Drain chilies and place in blender or food processor along with tomatillo mixture, nuts, and 1 cup (250 mL) of water. Process until smooth. Place mole in pan along with chicken, potato, apple, pear, and pineapple; heat for 5 minutes. Place on serving plates and top with a dollop of yogourt or sour cream if desired. Serves 4. Each serving contains: 416 calories; 27 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 41 g carbohydrates; 10 g fibre; 415 mg sodium source: " One-Pot Wonders ", alive #337, November 2010
This riff on paella is studded with tofu instead of seafood and sausage but is just as flavourful despite containing less fat. 1 – 12 oz (350 g) package firm tofu 2 Tbsp (30 mL) extra-virgin olive oil 1 yellow onion, chopped 1 large red bell pepper, chopped 2 garlic cloves, minced 2 cups (500 mL) short grain rice, such as arborio 3 1/2 cups (850 mL) low-sodium vegetable broth 4 plum tomatoes, chopped 1/4 tsp (1 mL) saffron 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) paprika Salt and pepper to taste 1 cup (250 mL) frozen peas Slice tofu in half horizontally and lay on a couple pieces of paper towel placed on a plate. Top with additional paper towel and another plate. Place a heavy object on plate, and let sit 15 minutes to press out water. Slice each piece into 1 in (2.5 cm) cubes. In large pan, heat 1 Tbsp (15 mL) oil over medium heat. Cook tofu, stirring frequently, until brown, about 5 minutes. Remove from pan. Place 1 Tbsp (15 mL) oil in pan and cook onion, stirring frequently, until softened, about 6 minutes. Add red pepper and cook 3 minutes, stirring often. Add garlic, rice, broth, tomatoes, saffron, thyme, paprika, salt, and pepper to pan and bring to a boil. Reduce heat and simmer covered for 15 minutes. Stir in tofu and peas; cook until most of the liquid has been absorbed, about 5 minutes. Let rest for 10 minutes before serving. Serves 5. Each serving contains: 456 calories; 16 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 77 g carbohydrates;5 g fibre; 130 mg sodium source: " One-Pot Wonders ", alive #337, November 2010
3/4 cup (180 mL) golden raisins 3/4 cup (180 mL) slivered almonds 1 3/4 cups (430 mL) boiling water 5 to 6 Tbsp (75 to 90 mL) fresh-squeezed mandarin juice, divided 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) orange peel, finely grated 2 cups (500 mL) whole wheat couscous Soak raisins in small bowl with enough hot water to cover completely. Set aside. Toast almond slivers in heavy ungreased skillet over medium heat just until they turn golden, stirring often to prevent burning. Set aside. Combine boiling water, 2 Tbsp (30 mL) juice, oil, and peel in medium saucepan, and bring to boil. Stir in couscous; cover and remove from heat. Let stand until liquid is absorbed and couscous is tender, about 5 minutes. Fluff with fork, adding orange juice by tablespoonfuls to taste. Drain raisins and add to couscous mixture along with toasted almonds. Serves 4. Each serving contains: 574 calories; 16 g protein; 14 g fat (1 g sat. fat, 0 g trans fat); 98 g carbohydrates; 8 g fibre; 17 mg sodium source: " Mandarin Appeal ", alive #337, November 2010
2 large potatoes, peeled and diced into 1/2 inch (1 cm) cubes, about 2 cups (500 mL) 1 Tbsp (15 mL) grapeseed oil 1/2 small onion, minced 3 garlic cloves, minced 1 jalapeno pepper, seeded and minced 2 tsp (10 mL) grated ginger root 1 Tbsp (15 mL) curry paste 1/4 tsp (1 mL) each of ground cumin and salt 10 oz (300 g) package frozen chopped spinach, thawed 1/2 cup (125 mL) frozen peas, thawed 2 Tbsp (30 mL) cilantro, finely chopped 12 - 10 inch (25 cm) pesto or jalapeno flavoured flour tortillas Paprika Mango chutney (optional) Plain yogourt (optional) Cook potatoes in pot of boiling salted water just until tender, about 7 minutes. Drain and allow to dry. Meanwhile, heat oil in skillet. Add onion, garlic, jalapeno pepper, and ginger; saute just until onion is soft. Remove from heat and stir in curry paste, cumin, and salt. Squeeze as much liquid from spinach as you can, and stir into onion mixture along with potatoes and peas. Fold in cilantro. Taste and add more salt if you wish. You should have about 3 cups (750 mL) of filling. Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Cut flour tortillas in half. Run half a tortilla through a shallow dish with water. Place on flat surface. Put 2 Tbsp (30 mL) filling near end of tortilla and roll up into a cone. Tuck in the bottom end and gently press seams together. Place seam side down on baking sheet. Repeat with remaining tortilla halves. Samosas can be covered with plastic wrap and refrigerated overnight, if you wish. To bake, place samosas in middle of preheated oven and bake for about 10 minutes or until golden brown. Dust samosas with paprika and serve with mango chutney and plain yogourt for dipping. Makes about 24 large samosas. Each samosa contains: 100 calories; 2.5 g protein; 2.1 g total fat (0 g sat. fat, 0 g trans fat); 6.3 g carbohydrates; 1.7 g fibre; 232 mg sodium source: " Game Night Munchies ", alive #327, January 2010
2 medium eggplants, about 1 1/2 to 2 lb (750 g to 1 kg) 1/4 cup (60 mL) freshly squeezed lemon juice 1/4 cup (60 mL) tahini paste* 2 tsp (10 mL) toasted sesame seed oil 1 tsp (5 mL) light soy sauce 2 garlic cloves, very finely minced 1/2 cup (125 mL) fresh parsley, finely minced, + 1 Tbsp (15 mL) for garnish 3 whole green onions, finely minced, about 1/4 cup (60 mL) 1 tsp (5 mL) salt Freshly ground black pepper 1 Tbsp (15 mL) extra-virgin olive oil *Tahini paste is a ground sesame seed paste found in a jar in the ethnic section of your grocery store. Preheat oven to 400 F (200 C). Slice stem ends from eggplants and prick eggplants all over with a fork. Place directly on oven rack and roast slowly in the oven until completely pooped, about 45 minutes. When sagging, wrinkled, and totally soft, you’ll know they’re ready. Remove very carefully from oven and wait until cool enough to handle. Alternatively, place eggplant on greased barbecue grill and grill, covered, over medium-high heat for 30 minutes. Turn several times with tongs until charred all over and pooped. Cut eggplants in half and scoop out the insides. Place in large bowl and mash with large fork until no longer chunky. Add remaining ingredients, except olive oil and 1 Tbsp (15 mL) minced parsley reserved for garnish. Blend together until it’s as smooth as you like. Cover and refrigerate until ready to serve. Can be refrigerated overnight. Add more salt and pepper to taste, if you wish. Just before serving, drizzle with 1 Tbsp (15 mL) of olive oil and sprinkle with remaining parsley. Serve with lots of crisp veggies such as broccoli florets, carrot curls, cucumber, bell pepper strips, and cubes of whole wheat baguette. Makes 2 cups (500 mL). Each 1 Tbsp (15 mL) of dip contains: 40 calories; 0.85 g protein; 7.5 g total fat (0 g sat. fat, 0 g trans fat); 0 g carbohydrates; 0.5 g fibre; 19.5 mg sodium source: " Game Night Munchies ", alive #327, January 2010
1 large sweet onion, chopped 6 large garlic cloves, peeled 2 red bell peppers, seeded and julienned 1 yellow bell pepper, seeded and julienned 1 green bell pepper, seeded and julienned 1/3 cup (80 mL) extra-virgin olive oil Salt and freshly ground black pepper 1 lb (450 g) unpeeled eggplant, trimmed and cut into 1/2 inch (1 cm) chunks 2 - 10 in (25 cm) zucchinis, coarsely chopped 1/2 cup (125 mL) vegetable stock or tomato juice (optional) 1 - 28 oz (796 mL) can diced tomatoes, including juice 1/2 cup (125 mL) fresh basil, chopped 1/2 tsp (2 mL) crushed red peppers 1/2 tsp (2 mL) fennel seed, crushed 1 cup (250 mL) feta, crumbled Arugula leaves Preheat oven to 500 F (260 C). Position oven rack on top level. Lightly oil large baking sheet and set aside. Combine onion, garlic, and peppers in large bowl. Drizzle with 2 Tbsp (30 mL) olive oil and sprinkle with a little sea salt and freshly ground black pepper. Toss to coat evenly and spread out in a single layer on prepared baking sheet. Bake on top rack in preheated oven for 20 minutes. Stir occasionally for even roasting. (Be careful when opening the oven, as escaping steam from the roasting vegetables can scald.) Meanwhile, to release some of the bitter juices from the eggplant, toss with salt and place in a sieve. Cover sieve with a plate just small enough to fit snugly inside sieve. Place a weight on top, such as a 28 oz (796 mL) can of tomatoes. Set in sink to drain for 30 minutes. Remove plate. Rinse eggplant with cold running water and pat cubes dry with paper towels. Place in large, heavy saucepan along with oven-roasted vegetables, zucchini, stock, tomatoes, and seasonings. Cover. Simmer over medium-low heat for 15 to 20 minutes, stirring occasionally until vegetables are done as you like. Serve immediately, or cool, cover, and refrigerate overnight for flavours to blend. Excellent served hot or cold with crumbled feta and fresh arugula. Can be refrigerated for several days. Enjoy with crisp toasted slices of whole wheat baguette. Serves 10. Each serving contains: 174 calories; 2.8 g protein; 11.6 g total fat (3.4 g sat. fat, 0 g trans fat); 11 g carbohydrates; 3 g fibre; 309 mg sodium source: " Game Night Munchies ", alive #327, January 2010
Cooking homemade beans is easy, especially if you own a slow cooker. Not only do these tasty beans improve with the long slow cook, but using a slow cooker (Crock-Pot) will save you money on electrical bills. At first glance there appears to be a lot of carbohydrates per serving, but bear in mind that beans are a source of complex carbohydrates. There are only 2 tsp (10 mL) added sugar per serving; the rest of the carbohydrates are coming from the beans and the naturally occurring sugars found in the onions, apricots, and tomatoes. The addition of dried apricots adds some natural sweetness plus a small dose of beta carotene. Did you know? Beans are packed full of vitamins, minerals, fibre, protein, and antioxidants, plus they have a low glycemic index, which makes them one of the most perfect foods for people living with diabetes. Tips This version is family friendly; if you need more kick, double the cracked pepper and add some hot sauce when serving. If you love the flavour of molasses, use blackstrap molasses.
Shepherd’s pie has two names: traditionally called cottage pie, it was made with beef while shepherd’s pie was made with lamb. These English/Irish dishes were made with leftover roasted meat chopped finely and whatever mashed potatoes and cooked vegetables were left over from the Sunday night dinner. To put a healthier spin on this dish, I substituted extra-lean ground turkey for the lamb or beef and sweet potatoes for regular white potatoes. Whichever way you make it, this dinner is economical and easy to make, especially if you are using leftover cooked vegetables. Serve with a tossed green salad. Did you know? To thaw frozen vegetables, place them in a colander and run hot water over them until they thaw. Drain well and then add them to the recipe. Tip Sweet potatoes contain beta carotene, which our bodies convert into vitamin A. This vitamin is needed for cell growth and development; for healthy skin, bones, teeth, nails, and vision; and for maintaining healthy immunity.
This easy-to-make main meal is all about assembly. You don’t have to cook anything beforehand; just open one package, one can, and two jars; grate some cheese; and voila, dinner is ready. Serve with a tossed green salad. Did you know? Refried beans are traditionally made with a lot of fat, usually lard. To avoid extra saturated fat look for cans that say low-fat and vegetarian on the label. Tip Salsa is flavourful and adds zip to this dish, but most bottled brands are high in sodium. Look for fresh salsa in the deli, which tends to be lower in sodium, or make your own without adding any salt.
This gluten-free pumpkin roll is so delicious, no one will suspect that it does not contain wheat flour. Alternate instructions are included if you prefer to use wheat flour. This recipe can be made ahead and stored in the freezer. Cake: 3 large eggs, separated 3/4 cup (180 mL) sugar *1/2 cup (125 mL) fine ground brown rice flour *1/4 cup (60 mL) tapioca flour *1 tsp (5 mL) powdered egg replacer *1/4 tsp (1 mL) guar gum 1 tsp (5 mL) baking powder 1 tsp (5 mL) ground cinnamon 1/8 tsp (0.5 mL) nutmeg Pinch of salt 2/3 cup (160 mL) canned solid pack pumpkin 2 Tbsp (30 mL) freshly squeezed orange juice 1 Tbsp (15 mL) powdered sugar Filling: 1/3 cup (80 mL) cream cheese, at room temperature 1/3 cup (80 mL) powdered sugar 1 tsp (5 mL) freshly squeezed orange juice 1 tsp (5 mL) zest from organic navel orange 1 tsp (5 mL) vanilla extract 1 cup (250 mL) whipping cream Preheat oven to 375 F (190 C). Grease a 13 x 9 in (33 x 23 cm) rimmed cookie sheet or jelly roll pan. Cover with parchment paper and allow a little to overhang the ends. Grease parchment paper. Beat egg whites until stiff. In a large separate bowl, mix dry ingredients well. In a third bowl, beat egg yolks until thick. With a wire whisk, gently fold pumpkin and orange juice into egg yolks. Add to dry mixture and mix just until combined. Take a quarter of the beaten egg whites and fold into pumpkin mixture. Using the whisk, add remaining egg whites, folding them in carefully. Pour batter into prepared pan, spreading evenly. Bake until toothpick inserted into centre of cake comes out clean, about 15 minutes. While the roll is baking, prepare a clean, thin kitchen towel by sifting icing sugar over the surface. When cake is ready, allow to cool on a rack for 5 minutes. Then quickly flip the cake over onto the towel, using the parchment paper to lift it out of the pan. Gently remove the parchment paper. Roll up cake in the towel, starting with the short side of the cake. Allow to cool completely. While cake is cooling, prepare the filling: Beat the softened cream cheese with the powdered sugar, on high, until light and fluffy. Add the orange juice, zest, and vanilla; mix until well combined. In a separate bowl, whip the cream. Fold the cream cheese into the whipped cream. When cake is completely cool, gently unroll it. Do not worry if there are cracks; they will get filled in with the cream. Spread inner layer of cake with filling and re-roll cake. Place on serving platter and spread remaining cream over the top of the cake. You may serve immediately as this cake is very moist, but it will set better if allowed to chill for several hours before cutting. To decorate, drizzle some maple syrup over the top of the cake, sprinkle with pumpkin seeds, or arrange thin orange slices on top. To make ahead: I have had success freezing the cake (after it has cooled) in the deep freezer for up to two weeks. Unroll the cake and remove the towel. Re-roll using plastic wrap between the roll layers. Put roll into a large, sealable freezer bag. To thaw, remove from freezer and let stand at room temperature for several hours; then proceed with the filling instructions. Source: alive #305, March 2008
Sorrel is a hardy spring herb. It has a unique sour taste that is refreshing in a soup. Soup: 3 Tbsp (45 mL) butter 1 Spanish onion, peeled and sliced 2 potatoes, peeled and sliced 12 fresh sorrel leaves 2 bay leaves 6 cracked black peppercorns 8 cups (2 L) chicken stock Salt to taste Garnish: 3 Tbsp (45 mL) crème fraîche 2 sorrel leaves, cut into julienne Melt the butter in a soup pot on medium heat. Add the onions and gently sauté or 5 minutes. Add the rest of the soup ingredients and simmer for 30 minutes or until the potatoes are tender. Puree in a food processor. Warm six soup bowls. Pour soup into each bowl. Place a dollop of crème fraîche and a sprinkling of sorrel julienne on top of the crème fraîche in each bowl. Serve at once. Serves 6.