Food

Comfort food for a howling winter day; every bite is teeming with nutrients. 1 Tbsp (15 mL) olive oil 1 medium onion, chopped 1 red pepper, chopped 2 celery stalks, chopped 2 garlic cloves, minced 1 tsp (5 mL) dried basil or oregano 1/2 tsp (2 mL) chili powder 1 tsp (5 mL) ground cumin 1/4 tsp (1 mL) each salt and ground black pepper 1 - 16 oz (455 mL) can diced tomatoes, undrained 1 Tbsp (15 mL) red wine vinegar 1 bay leaf 1/2 cup (125 mL) cashew pieces 1/3 cup (80 mL) raisins 1 - 15 oz (425 mL) can red kidney beans Heat oil over medium heat in large skillet. Add onion, red pepper, and celery. Cook until onions are translucent. Stir in garlic, basil or oregano, chili powder, cumin, salt, and black pepper. Add tomatoes, vinegar, and bay leaf. Continue cooking over low heat until mixture starts to boil lightly. Stir in cashews and raisins; cook for 10 minutes over low heat. Add beans and cook for an additional 20 minutes, stirring frequently. Remove bay leaf and store chili in a spill-proof insulated container. Makes 4 servings. Each serving contains: 225 calories; 8 g protein; 6 g total fat (1g sat. fat, 0 g trans fat); 40 g carbohydrates; 8 g fibre; 651 mg sodium source: " Cross-country Skiing Banquet ", alive #327, January 2010

Enjoy on the trail or afterward to help speed muscle recovery. Reduce the chili pepper if it’s too hot for you. 2 cups (500 mL) milk or unflavoured soy or hemp milk 1 red chili pepper or 1/8 tsp (0.5 mL) cayenne pepper 1/2 vanilla bean, split lengthwise 1/4 tsp (1 mL) cinnamon 1 1/2 oz (45 mL) bittersweet chocolate 1 scoop protein powder of choice, preferably plain Split red chili pepper and remove the seeds. In saucepan, heat milk, chili, vanilla, and cinnamon to simmering. Continue to simmer for 1 to 2 minutes. Grate chocolate, and whisk into the hot milk until melted. Remove chocolate mixture from heat and let steep for 10 minutes. Strain and add to blender along with protein powder. Mix until smooth and heat through again if necessary. Place in a spill-proof insulated container. Makes 2 servings. Each serving contains: 258 calories; 23 g protein; 14 g total fat (8 g sat. fat, 0 g trans fat); 20 g carbohydrates; 4 g fibre; 263 mg sodium source: " Cross-country Skiing Banquet ", alive #327, January 2010

This luxuriously textured salad features wild salmon, an excellent source of omega-3s. These anti-inflammatory fats can help to lower LDL levels and reduce the plaque deposits in blood vessels that contribute to heart disease. Avocado is rich in heart-healthy potassium, folate, and oleic acid, while grapefruits add vitamin C, a potent antioxidant that aids in reducing cholesterol levels. Fresh, pungent arugula greens, a member of the mustard family, provide an extra helping of folate and, along with ginger in the dressing, an added circulatory boost. 4 - 4 oz (125 g) wild salmon filets 1 Tbsp (15 mL) freshly squeezed lemon juice 1 red grapefruit, peeled and segments cut out (reserve any extra juice) 1 Tbsp (15 mL) fresh ginger root, grated 4 cups (1 L) fresh baby arugula 1 avocado, peeled and sliced Salt and pepper to taste Preheat oven to 350 F (180 C). Place salmon filets on parchment paper-lined baking sheet. Bake 8 to 10 minutes or until flesh is opaque in centre of filet. Set aside and keep warm. Combine lemon juice and reserved grapefruit juice with grated ginger. In large mixing bowl, toss arugula with dressing. Divide among four plates. Place portions of avocado and grapefruit on each plate. Top with salmon filets broken into large chunks. Season to taste as desired. Serves 4. Each serving contains: 298 calories; 8 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 5 g fibre; 22 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

This recipe combines fibre-rich brassicas, including broccoli, cauliflower, and Brussels sprouts, with circulation-boosting mustard and heart-healthy extra-virgin olive oil. Steaming is a healthy and quick cooking method that preserves vitamin and mineral content in the vegetables. 1 carrot, coarsely grated 1 Tbsp (15 mL) Dijon mustard 1 Tbsp (15 mL) capers, chopped 1 Tbsp (15 mL) extra-virgin olive oil 1 tsp (5 mL) sherry vinegar 1 cup (250 mL) each small broccoli and cauliflower florets 1/2 cup (125 mL) each red and white cabbage, shredded 1 cup (250 mL) Brussels sprout leaves Salt and pepper Combine first five ingredients in medium mixing bowl. Place broccoli and cauliflower florets on bamboo steamer rack. Put shredded cabbage on separate steamer rack, on top of first rack. Place racks over pan filled with an inch or two of lightly boiling water and cover top steamer rack with lid. Steam 4 to 5 minutes until veggies are slightly tender yet still crisp. Add Brussels sprout leaves to top steamer rack, and cook for 1 minute. Add vegetables to ingredients in mixing bowl and gently combine. Season to taste as desired. Serves 4. Each serving contains: 101 calories; 2.6 g protein; 6.6 g total fat (1 g sat. fat, 0 g trans fat); 9.6 g carbohydrates; 3.1 g fibre; 143 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

This fast and satisfying recipe combines nutrient-rich green kale (which can help inhibit the transport of LDL to the bloodstream) with creamy-textured chickpeas, a healthy source of fibre and protein. Studies have shown consumption of legumes can reduce cholesterol levels and reduce the risk of heart disease. Tapenade is a purée of garlic, capers, and olives with a rich, salty flavour. Olives are an excellent source of healthy monounsaturated fats, while garlic is a nutritional powerhouse with proven ability to fight heart disease. 1 Tbsp (15 mL) extra-virgin olive oil 4 cups (1 L) fresh kale leaves, washed and chopped coarsely 2 cups (500 mL) canned organic chickpeas, drained and rinsed 1 pinch hot red pepper flakes 1/2 cup (125 mL) tapenade Salt and pepper to taste Heat olive oil in medium-sized skillet on medium heat. Add kale, season to taste, and saute to10 minutes, stirring occasionally. Reduce heat to low and add chickpeas, red pepper flakes, and tapenade. Mix well until warmed through and serve. Serves 4. Each serving contains: 225 calories; 8 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 7 g fibre, 532 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

Combining the fibre-rich benefits of a whole grain such as brown rice with tofu, a good source of protein, omega-3 fatty acids, and minerals, is a heart-smart combination. The marinade lends a spicy element of circulation-boosting chili and ginger that livens up this dish. Add in a portion of sesame seeds toasted in a pan (rich in cholesterol-lowering phytosterols) and your tastebuds will be as pleased as your heart! Steamed gai lan (Chinese broccoli) with a splash of organic tamari sauce makes a wonderful complement to this dish. 12 oz (350 g) organic firm tofu, drained 1 in (2.5 cm) piece of fresh ginger, peeled and diced 1 Tbsp (15 mL) hot chili sauce 2 Tbsp (30 mL) tamari sauce 1 Tbsp (15 mL) sesame oil 2 bunches gai lan, washed, ends trimmed, thick part of stem peeled 1/4 cup (60 mL) sesame seeds, lightly toasted over medium heat until fragrant 1 cup (250 mL) cooked brown rice Preheat oven to 350 F (180 C). Cut tofu into 1/2 inch (1.25 cm)cubes. Place in dish with ginger, chili sauce, and 1 Tbsp (15 mL) tamari; mix well and let sit for 15 minutes. Place tofu on parchment paper-lined baking sheet and bake for 15 minutes, turning occasionally. Bring pan of water to boil, place gai lan in steamer basket, and cook, covered, for 5 minutes until tender yet still crisp. Stir toasted sesame seeds into rice. Divide among 4 plates and top with tofu and gai lan. Drizzle with remaining tamari sauce and serve. Serves 4. Each serving contains: 281 calories; 14 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 25 g carbohydrates; 8 g fibre, 522 mg sodium source: " Tasty Ticker-Friendly Food ", alive #327, January 2010

Turmeric is a powerful anti-inflammatory and helps stimulate apoptosis (cell death) in cancer cells. According to David Servan-Schreiber, MD, and author of Anticancer (Collins, 2008) a combination of turmeric and black pepper allows the turmeric to be assimilated into the body. This great combo of antioxidant-rich sweet potatoes and potassium-rich parsnips with the added goodness of turmeric and black pepper make these simple-tasting root vegetables exotic as well as powerfully good for you. 4 cups (1 kg) parsnips, unpeeled, scrubbed well, and cut into chunks 4 cups (1 kg) sweet potatoes, peeled, scrubbed well, and cut into chunks 3 Tbsp (45 mL) extra-virgin olive oil 1 tsp (5 mL) turmeric 1/2 tsp (2 mL) freshly cracked pepper Preheat oven to 350 F (180 C). Line a 9 x 13 inch (3.5 L) metal baking pan with parchment paper. In large bowl toss sweet potatoes and parsnips with oil. Sprinkle with turmeric and pepper. Toss well to coat. Place in prepared pan. Roast 1 hour or until soft. Makes about 6 cups, cooked. Each 1 cup (250 mL) serving contains: 212 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 36 g carbohydrates; 7.3 g fibre; 64 mg sodium source: " Winter Vegetables ", alive #327, January 2010

A great little side dish to pop into the oven the next time you’re roasting a chicken or baking a crisp. 2 cups (500 mL) whole shallots, peeled and cut in half 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 2 Tbsp (30 mL) fresh rosemary, coarsely chopped Preheat oven to 350 F (180 C). Place shallots in small metal pan lined with foil. Pour oil and vinegar over top. Sprinkle with rosemary. Cover with foil and roast for 40 minutes. Remove foil, toss shallots, and continue roasting for 15 minutes or until golden brown and soft. Makes about 1 1/2 cups (350 mL). Serves 4. Each serving contains: 168 calories; 5 g protein; 6.8 g total fat (1 g sat. fat, 0 g trans fat); 0.2 g fibre; 26 g carbohydrates; 16 mg sodium source: " Winter Vegetables ", alive #327, January 2010

This spicy carrot soup has a unique heat that comes from the combination of fresh ginger and Thai red curry paste. Choose your level of heat and either use 1 or 2 tsp of this amazing little condiment. 1 Tbsp (15 mL) extra-virgin olive oil 1 medium onion, coarsely chopped 4 cloves garlic, diced 3 cups (750 mL) low-sodium chicken stock 1 1/2 Tbsp (22 mL) fresh ginger root, minced 4 cups (1 kg) thinly sliced carrots 1 – 14 oz (398 mL) can light coconut milk 1 to 2 tsp (5 to10 mL) Thai red curry paste 1/2 tsp (2 mL) lemon zest 1 Tbsp (15 mL) fresh lemon juice 1/2 cup (125 mL) fresh cilantro, chopped Heat medium pot over medium heat. Add oil and onion. Saute till onion is slightly golden brown, about 4 minutes. Add garlic and saute for 1 minute. Pour in chicken stock. Add ginger and carrots. Bring to the boil, cover, reduce heat to low, and simmer for 30 minutes or until carrots are soft. Remove soup from heat. Pur'ee soup using a hand-held immersion blender or transfer soup to a blender. Pur'ee till smooth. Add coconut milk, curry paste, lemon zest, and lemon juice. Pulse or blend till smooth. Serve sprinkled with chopped cilantro. Makes 7 cups (1.75 L). Each 1 cup (250 mL) serving contains: 81 calories; 2.3 g protein; 3.9 g total fat (2.1 g sat. fat, 0 g trans fat); 8 g carbohydrates; 1.5 g fibre; 292 mg sodium source: " Winter Vegetables ", alive #327, January 2010

An all-around winner for the entire family, this sweet potato soup is slightly sweet with just a hint of spice. The addition of dried apricots makes this soup a beta carotene star, which helps stimulate your body’s immune system—a definite plus in the winter months. 1 Tbsp (15 mL) extra-virgin olive oil 4 shallots, coarsely chopped 4 cups (1 kg) sweet potatoes, peeled and coarsely chopped 1/4 tsp (1 mL) freshly cracked pepper 4 cups (1 L) low-sodium chicken stock 8 whole, organic, sulphite-free dried apricots Heat medium pot over medium heat. Add oil and shallots. Saute till shallots are slightly golden brown, about 4 minutes. Add sweet potatoes and pepper. Saute for 2 minutes. Pour in chicken stock. Add apricots. Bring to the boil, cover, reduce heat to low, and simmer for 30 minutes or until sweet potatoes are soft. Remove soup from heat. Purée soup using a hand-held immersion blender or transfer soup to a blender. Purée till smooth. Serve. Makes 7 cups (1.75 L). Each 1 cup (250 mL) serving contains: 98 calories; 2.4 g protein; 1.9 g total fat (0 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 351 mg sodium source: " Winter Vegetables ", alive #327, January 2010

Recipe adapted from Ultimate Foods for Ultimate Health … and don’t forget the chocolate! (Whitecap, 2007) by Mairlyn Smith, PHEc, and Liz Pearson, RD. This is a great snack for after school or work; low in calories, high in flavour, it’s a wonderful way to get those extra servings of fruits and veggies into your diet. Cabbage is a member of the cruciferous family of vegetables that contain potent anticancer components called indoles and isothiocyanates which can promote cancer-cell suicide. 1/2 medium purple cabbage 1/2 medium red onion 1 large apple, peel left on, scrubbed well Dressing 1/2 cup (125 mL) apple cider vinegar 1 Tbsp (15 mL) extra-virgin oil 1 tsp (5 mL) honey Optional bells and whistles 1/2 cup (125 mL) raw pumpkin seeds 1/2 cup (125 mL) dried cranberries 1/2 cup (125 mL) walnuts To make your life easier, you really need to make this with a food processor. If you don’t own one, either thinly slice or grate the veggies, or ask for a food processor as a gift, or run out and buy one today. Let’s assume you own a food processor—using the thinnest slicing attachment, slice cabbage, red onion, and apple. Place sliced veggies and fruit in large bowl. Whisk together dressing ingredients: apple cider vinegar, oil, and honey; pour over the veggies and toss well. Store in refrigerator for up to 4 days. To serve, either eat as is or add the optional bells and whistles. Makes 8 cups (2 L). Each 1 cup (250 mL) serving (without the bells and whistles) contains: 55 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 6 mg sodium source: " Winter Vegetables ", alive #327, January 2010

8 whole wheat English muffins 2 Tbsp (30 mL) olive oil 1 cup (250 mL) prepared pizza sauce 1 cup (250 mL) button mushrooms, thinly sliced 8 cherry tomatoes, sliced 4 thin slices cooked chicken or turkey 8 slices of vegetarian pepperoni, cut into strips 1 green bell pepper, seeded and diced 1 cup (250 mL) part-skim mozzarella cheese, shredded Preheat oven to 450 F (230 C). Split muffins into halves along seams and place cut side up in a single layer on two baking sheets. Brush each muffin with a little olive oil. Spread each half with 1 Tbsp (15 mL) pizza sauce, almost to edges. Top each according to personal preferences or with equal amounts of garnishes, ending with grated cheese. Bake in bottom third of preheated oven for 10 to 12 minutes or until muffins are crispy and cheese is melted. Remove from oven and let rest for 5 minutes before serving. Makes 8 servings. Each serving (two halves) contains: 239 calories; 11 g protein; 6.3 g fat (0.8 g sat. fat, 0 g trans fat); 30 g carbohydrates; 5 g fibre; 555 mg sodium source: " Game Night Munchies ", alive #327, January 2010

1/2 cup (125 mL) large flake oats 1/4 cup (60 mL) unsalted raw peanuts 1/4 cup (60 mL) unsalted raw pumpkin seeds 1/4 cup (60 mL) raw sunflower seeds 1/4 cup (60 mL) flaked semi-sweet coconut 1/4 cup (60 mL) golden seedless raisins 2 Tbsp (30 mL) dried cranberries 2 Tbsp (30 mL) dark flaxseeds 1 Tbsp (15 mL) toasted sesame seeds 1 1/4 cups (300 mL) rice cereal 1 1/4 cups (300 mL) bran flakes 1/2 cup (125 mL) smooth peanut butter 1/2 cup (125 mL) liquid honey 1/3 cup (80 mL) corn syrup 1 tsp (5 mL) vanilla Preheat oven to 350 F (180 C). Lightly grease a 16 x 13 x 1 in (40 x 33 x 2.5 cm) metal baking pan or a large lasagna-sized pan and set aside. Combine oats, peanuts, pumpkin seeds, sunflower seeds, and coconut in large shallow metal baking pan. Stir together to evenly distribute. Bake in centre of preheated oven for 8 to 10 minutes or until slightly golden. Remove from oven and bring to room temperature before continuing. Transfer to very large bowl. Add raisins, cranberries, flaxseeds, sesame seeds, and cereals. Stir to blend. Combine remaining 4 ingredients in small saucepan. Stir over low heat to blend. Remove and slightly cool. When peanut butter mixture has cooled, add to seeds and cereal mixture in large bowl. Stir to blend. Add a little more corn syrup if mixture isn’t holding together. Transfer to prepared baking sheet and press mixture into an even layer. Use a rolling pin if needed to flatten the top. Cover tightly with plastic wrap and refrigerate until firm. Cut into bars using a pizza cutter. Alternatively, let mixture rest for 20 minutes in the refrigerator. Then, when firm enough to roll, rub hands with a little butter and roll mixture into 1 in (2.5 cm) balls. Cover and refrigerate until firm, preferably overnight. Balls or bars can be stored in the refrigerator in a tightly covered container for several days. Makes about 60 bars or balls. Note: for a very crispy bar, bake in a 350 F (180 C) oven for 12 minutes. Each 1 1/2 in x 1 in (4 cm x 2.5 cm) bar or 1 in (2.5 cm) ball contains: 44 calories; 1 g protein; 1.8 g total fat (0 g sat. fat, 0 g trans fat); 7.3 g carbohydrates; 0.6 g fibre; 22 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

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

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

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

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

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

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

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

Using prepared granola on top of this tasty crisp reduces an already-short preparation time. Choose your favourite berries, or any fresh or frozen fruit, to give this recipe a personal touch. 8 cups (2 L) frozen berries or other fresh or frozen fruit 2 Tbsp (30 mL) orange juice or juice of 1 lemon 2 Tbsp (30 mL) apple juice concentrate Powdered ginger and cinnamon, to taste Pinch of black pepper 3 cups (750 mL) prepared granola Preheat oven to 375 F (190 C). Toss berries with lemon or orange juice, apple juice, and spices and place in 13 x 9 x 2 in (3.5 L) pan. Top with granola and bake for 25 minutes. Let cool slightly, and serve with milk or non-dairy beverage of your choice. Serves 8. Each serving contains: 152 calories; 2 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 55 mg sodium; 17 g sugars Did you know? A pinch of black pepper will subtly enhance the flavour of the berries without making them taste hot. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

This crustless bake is brimming with flavour thanks to orange juice, almond butter, and bananas that combine to deliver a delicious and healthy sweet treat. 4 cups (1 L) puréed cooked pumpkin 1/2 cup (125 mL) apricot purée 1/3 cup (80 mL) almond butter 1/2 Tbsp (7 mL) orange zest 1/2 tsp (2 mL) dried ginger 2 bananas, peeled and sliced 3 Tbsp (45 mL) apple juice concentrate 3 Tbsp (45 mL) dried cranberries Preheat oven to 400 F (205 C). Combine pumpkin, apricot purée, almond butter, orange zest, and ginger, using handheld blender if necessary. Pour equal amounts into two small casserole dishes. Top with bananas and brush with apple juice. Bake for 25 minutes or until bananas are golden brown. Let cool slightly, then top with cranberries. Serve. Serves 8. Each portion contains: 163 calories; 3 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 27 g carbohydrates; 6 g fibre; 9 mg sodium; 14 g sugars TIP: To make about 1 cup of apricot purée, simply place 1 cup of dried apricots in a small pot and cover with water. Let pot boil over high heat, then simmer until fruit is tender and most water has been absorbed. Purée until smooth using a handheld blender. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

These protein-packed dessert bars offer a creamy texture and flavourful taste thanks to the silken tofu and nutritious fruit they contain. For the crust: 1/2 cup (125 mL) whole wheat pastry flour 2 Tbsp (30 mL) flaxseed meal 2 Tbsp (30 mL) almond butter 1/2 tsp (2 mL) cinnamon 2 Tbsp (30 mL) apple juice concentrate 2 Tbsp (30 mL) apricot purée For the filling: 1 - 16 oz (500 mL) package firm silken tofu 1 - 16 oz (500 mL) can of pears (packed in juice), drained 1/2 cup (125 mL) apricot purée 2 Tbsp (30 mL) fresh lemon juice 2 Tbsp (30 mL) lemon zest Sliced fruit of choice for topping Preheat oven to 375 F (190 C). Mix flour, flaxseed meal, almond butter, and cinnamon in small bowl. Mix in juice and apricot purée. Press into oiled 8 x 8 x 2 in (2 L) pan and bake 10 minutes or until golden brown. Meanwhile, blend tofu, pears, purée, juice, and zest in medium bowl using handheld blender. Spread onto baked crust and bake for 20 more minutes. Let cool. Top with sliced fruit and serve. Serves 16. Each portion contains: 63 calories; 3 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 12 mg sodium; 5 g sugars TIP: Quickly make flaxseed meal at home by grinding organic flaxseeds with an electric coffee grinder. TIP: To make about 1 cup of apricot purée, simply place 1 cup of dried apricots in a small pot and cover with water. Let pot boil over high heat, then simmer until fruit is tender and most water has been absorbed. Purée until smooth using a handheld blender. source: " Diabetes-Friendly Desserts ", alive #337, November 2010