Food

The sunny flavours of the Mediterranean are guaranteed to brighten a dark winter’s day. 2 Tbsp (30 mL) grapeseed oil 2 cloves fresh garlic, minced 1 Tbsp (15 mL) fresh rosemary, chopped 5 oz (142 g) boneless, skinless free-range chicken breast, thinly sliced into strips 1 medium onion, thinly sliced 1 cup (250 mL) broccoli rabe, chopped in 1 in (2.5 cm) pieces 1 cup (250 mL) small cauliflower florets 1 cup (250 mL) parsnips, peeled and thinly sliced 1 cup (250 mL) kale leaves, washed well and chopped 1/3 cup (80 mL) kalamata olives, pitted and chopped 1/4 cup (60 mL) capers, rinsed and drained 1/3 cup (80 mL) sundried tomatoes, chopped 1 Tbsp (15 mL) balsamic vinegar Warm wok over medium-high heat and add 1 Tbsp (15 mL) grapeseed oil. Add garlic, rosemary, and sliced chicken. Cook, stirring constantly, for 5 minutes or until meat is cooked through with no pink visible. Remove to a plate, cover, and keep warm. Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) grapeseed oil. Add onion, broccoli rabe, cauliflower, parsnips, and kale. Cook, stirring constantly, until crisp-tender, about 5 minutes. Add olives, capers, and sundried tomatoes and toss well. Add chicken and heat through, stirring constantly, for about 1 minute. Add balsamic vinegar, mix to combine flavours, and serve. Makes 4 servings. Each serving contains: 177 calories; 11 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 4 g fibre; 318 mg sodium Pairing tip: Pair with a glass of Italian Barbera wine with its refreshing acidity or a lemon-flavoured mineral water for a nice citrus bite. Source: " Wonderful Winter Stir-Fries ", alive #339, January 2011

If packaged pressed tofu is unavailable, make your own. Place firm tofu on a plate, putting another plate on top of the tofu. Place a heavy, stable object (such as a can of food) on top of the upper plate. Let sit for 15 minutes so excess liquid in the tofu is “pressed” out onto the bottom plate. Marinade 1 - 12 oz (325 g) package pressed firm tofu, drained 2 Tbsp (30 mL) low-sodium tamari sauce 1 Tbsp (15 mL) Sriracha chili sauce 1 Tbsp (15 mL) sesame oil 1 in (2.5 cm) piece of fresh ginger, peeled and chopped coarsely Stir-fry 2 Tbsp (30 mL) organic peanut oil 4 heads baby bok choy, base trimmed off, leaves washed, and chopped 1/2 head napa cabbage, root end cut off, washed, and thinly sliced 1 cup (250 mL) butternut squash, peeled and cut into 1/2 in (1.25 cm) pieces 1 cup (250 mL) Brussels sprouts, quartered 1 cup (250 mL) carrots, cut into thin rounds 1/2 cup (125 mL) water 2 Tbsp (30 mL) hoisin sauce 1 Tbsp (15 mL) umeboshi plum vinegar Cut tofu into 1 in (2.5 cm) pieces and place in a shallow dish in a single layer. Combine marinade ingredients and pour over tofu. Let sit for 10 to 15 minutes. Warm wok over medium-high heat and add 1 Tbsp (15 mL) oil. Cook, stirring constantly, for 4 to 5 minutes, until tofu is slightly crisp and browned. Remove to a dish and pour remaining marinade from wok over top. Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) oil. Add vegetables and stir to coat. Add water, bring to a boil, cover, and reduce heat. Steam for 4 to 5 minutes, then uncover and test vegetables for desired doneness; they should be tender-crisp. If necessary, cover and steam for another minute. When vegetables are done, increase heat, add hoisin sauce and umeboshi, and stir to combine. Add tofu and remaining marinade, stir to reheat for 1 to 2 minutes, and serve. Asian noodles such as rice vermicelli provide a great side dish. Makes 4 servings. Each serving contains: 277 calories; 16 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 19 g carbohydrates; 5 g fibre; 346 mg sodium Pairing tip: Try this dish with a serving of warm, good-quality sake or a cup of green tea full of potent antioxidants. Source: " Wonderful Winter Stir-Fries ", alive #339, January 2011

Spicy jerk seasoning is a mainstay of Jamaican cooking. While there is no definitive recipe, you will usually find Scotch bonnet peppers, allspice, onion, thyme, and garlic as the flavour base. Scotch bonnet peppers carry a lot of heat and should be handled with plastic gloves when slicing them, although in this recipe they go right in the blender so gloves are not necessary. Jerk Sauce 1 medium onion, chopped 1/2 cup (125 mL) green onion, chopped 2 cloves garlic 1 tsp (5 mL) fresh ginger, chopped 1 tsp (5 mL) sea salt 2 tsp (10 mL) fresh thyme or 1 tsp (5 mL) dried 2 Tbsp (30 mL) ground allspice 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) nutmeg 1 tsp (5 mL) fresh ground black pepper 1 or 2 Scotch bonnet peppers Stir-fry 16 to 20 medium shrimp, peeled (optional) 2 Tbsp (30 mL) organic coconut oil 1 cup (250 mL) sweet potato, peeled and thinly sliced 1 cup (250 mL) collard greens, thinly sliced 1 cup (250 mL) small broccoli and cauliflower florets 1 lime, juiced Add jerk sauce ingredients to food processor and blend to a paste consistency. Set aside. If using shrimp, warm wok over medium-high heat, then add 1 Tbsp (15 mL) coconut oil. Add shrimp, toss to coat, and season lightly. Cook, stirring constantly, until pink and flesh is opaque, about 3 to 4 minutes. Remove to plate and cover to keep warm. Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) coconut oil. Add vegetables and season. Cook, stirring, until crisp-tender, about 5 minutes. Add shrimp (if using) and jerk sauce and stir for 1 minute to heat through. Remove from heat, add lime juice, and serve. Steamed brown rice makes a great accompaniment to this dish. Makes 4 servings. Each serving (based on a recipe made with 16 shrimp) contains: 120 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 15 g carbohydrates; 3 g fibre; 73 mg sodium Pairing tip: Belgian abbey-style beers have a sweet note that would pair well with the spicy jerk seasoning. For a nonalcoholic option, a refreshing ginger beer would also hit the spot! source: " Wonderful Winter Stir-Fries ", alive #339, January 2011

1 1/2 lbs (750 g) small Brussels sprouts, washed well and trimmed 1 Tbsp (15 mL) extra-virgin olive oil 1 medium fennel bulb, halved lengthwise, core and outer leaves discarded, sliced thinly (fennel fronds chopped and reserved if attached) 8 fresh sage leaves, chopped 1 medium onion, peeled, thinly sliced Sea salt and pepper, to taste 1/2 cup (125 mL) unsalted walnut halves, toasted Slice sprouts in half lengthwise. Steam until tender, approximately 10 minutes. While sprouts steam, warm oil in medium saucepan over medium heat. Add fennel, sage, and onion. Season to taste. Saute until tender and lightly caramelized, 10 to 15 minutes, stirring occasionally. Add cooked sprouts and combine. Serve, garnished with walnuts and fennel fronds. Serves 4. Each serving contains: 159 calories; 4.65 g protein; 10.62 g total fat (1.1 g sat. fat, 0 g trans fat); 12.43 g carbohydrates; 3.68 g fibre; 53.5 mg sodium source: " Brussels Sprouts ", alive #338, December 2010

2 tsp (10 mL) extra-virgin olive oil 2 medium cooking onions, peeled, halved, thinly sliced 1 tsp (5 mL) each fresh oregano and thyme, minced Sea salt and pepper, to taste 2 cups (500 mL) Brussels sprouts, washed, bases sliced off, heads quartered lengthwise 2 cups (500 mL) Swiss chard leaves and stems, washed, chopped 1/4 cup (60 mL) capers, rinsed, drained 1/2 cup (125 mL) kalamata olives, sliced, pitted 1 clove garlic, peeled, minced 1 Tbsp (15 mL) balsamic vinegar 1/2 cup (125 mL) pine nuts, toasted Heat oil in medium saucepan over medium heat. Add onions, thyme, and oregano. Season to taste, toss well, and sauté to 10 minutes until lightly coloured. While onions cook, steam Brussels sprouts for 5 minutes. Add chard leaves and stems; steam 2 to 3 minutes. Add steamed vegetables, capers, olives, and garlic to pan with onions. Cook 2 to 3 minutes. Add vinegar, stir, and serve, topped with pine nuts. Serves 4 as a side dish. Each serving contains: 190 calories; 4.25 g protein; 6.95 g total fat (0.9 g sat. fat, 0 g trans fat); 16.25 g carbohydrates; 5.25 g fibre; 368 mg sodium source: " Brussels Sprouts ", alive #338, December 2010

These protein-packed nibblers can be served like popcorn. Leftovers can be added to soups, stir-fries, pastas, and salads. 2 cups (500 mL) cooked chickpeas 1 Tbsp (15 mL) mustard 1 Tbsp (15 mL) extra-virgin olive oil Juice of 1 lemon 1 tsp (5 mL) Montreal steak seasoning Chipotle pepper to taste Preheat oven to 375 F (190 C). Toss chickpeas with mustard, olive oil, lemon juice, and spices. Place in oiled 8 x 8 x 2 in (2 L) pan and bake for 30 minutes or until golden brown. Place in medium-sized serving bowl with a spoon for dishing onto appetizer plates. Serve. Serves 6. Each serving contains: 113 calories; 5 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 16 g carbohydrates; 4 g fibre; 129 mg sodium Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010

Veggiepâté, a vegetarian take on meat pâtés, is available premade in many organic grocery stores. Typical ingredients include sunflower seeds, nutritional yeast, flour, and shredded carrots and potatoes. Here, additional ingredients are incorporated to make a tasty veggiepâté that’s fit for the holidays. Serve it with sliced baguette, mustard, and tomatoes. 1/2 Tbsp (7 mL) extra-virgin olive oil 1 onion, chopped 1 red bell pepper, chopped 1 cup (250 mL) sliced mushrooms 2 cloves garlic, minced 2 cups (500 mL) cooked green lentils 1/3 cup (80 mL) unsalted sunflower seeds 2/3 cup (160 mL) unsalted almonds 2/3 cup (160 mL) nutritional yeast 3/4 cup (180 mL) whole wheat flour 1/2 Tbsp (7 mL) Montreal steak seasoning 1/2 cup (125 mL) hot water or low-sodium vegetable broth Juice of 1 lemon 2 Tbsp (30 mL) tamari 3 Tbsp (45 mL) tomato paste 2 Tbsp (30 mL) fresh herbs such as basil, thyme, and cilantro, finely chopped Preheat oven to 350F (180 C). In skillet, heat oil and sauté onion, pepper, mushrooms, and garlic until tender. Using hand-held blender, purée sautéed vegetables and lentils until a chunky paste is formed. Set aside. In coffee grinder, grind sunflower seeds and almonds into a fine powder. Stir into lentil mixture along with yeast, flour, Montreal steak seasoning, broth or water, lemon juice, tamari, tomato paste, and herbs. Press mixture into oiled 8 x 8 x 2 in (2 L) pan and bake for 45 minutes or until browned. Let cool. Slice and serve. Serves 25. Each serving contains: 90 calories; 7 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 4 g fibre; 156 mg sodium Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010

This finger-licking dip is full of flavour and full of good-for-you ingredients such as beans, bell pepper, onion, and garlic. Make it on the day you need to serve it though: the red onion can dye the dip when left in the fridge overnight. Serve it with a variety of veggie dippers (think carrots, steamed green beans, radishes, grape tomatoes, snow peas, lightly steamed cauliflower, and fresh broccoli). 1/3 cup (80 mL) unsalted cashews 1 cup (250 mL) cooked white navy beans Juice of 1 lemon l/2 tsp (2 mL) Montreal steak seasoning (see below) l/2 Tbsp (7 mL) extra-virgin olive oil l red onion, finely chopped 1 bell pepper (any colour), finely chopped 3 cloves garlic, minced l Tbsp (15 mL) lemon thyme or other fresh herb, finely chopped In coffee grinder, grind cashews into fine powdery paste. Mix ground cashews with beans, lemon juice, and seasoning; blend until smooth using hand-held blender. Set aside. Heat oil in skillet over medium heat and saute onion, bell pepper, and garlic until tender. Stir into bean mixture along with fresh herbs. Transfer to serving bowl and serve with your favourite dipping veggies. Serves 12 (makes about 2 cups or 500 mL). Each serving contains: 74 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 8 g carbohydrates; 2 g fibre; 50 mg sodium Did you know? You can buy Montreal steak seasoning in the spice aisle of your local grocery store or you can make it yourself. Use it in pretty much any dish for a little extra boost of flavour. To make your own seasoning, mix together: 2 Tbsp (30 mL) paprika 2 Tbsp (30 mL) black pepper 2 Tbsp (30 mL) kosher salt 1 Tbsp (15 mL) garlic powder 1 Tbsp (15 mL) onion powder 1 Tbsp (15 mL) coriander 1 Tbsp (15 mL) dill 1 Tbsp (15 mL) red pepper flakes Store leftover Montreal steak seasoning in a glass jar with airtight lid. Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010

This sophisticated version of a southern favourite is a delicious and deceivingly nutritious party food. Juice of 1 lemon 3 Tbsp (45 mL) extra-virgin olive oil 2 tsp (10 mL) mustard 1 Tbsp (15 mL) apple juice concentrate Black pepper, chipotle powder, and salt to taste 1 avocado, chopped 1 red bell pepper, chopped 1 mango, chopped 1/4 cup (60 mL) red onion, finely chopped 2 cups (500 mL) cooked black beans 1 - 16 oz (450 g) package whole grain baked tortilla chips Cilantro for garnish Whisk together lemon juice, olive oil, mustard, apple juice concentrate, black pepper, chipotle powder, and salt. Set aside. In separate bowl, toss the avocado, red bell pepper, mango, onion, and beans with the dressing. Place tortilla chips on serving plate and top them with bean mixture. Garnish with fresh cilantro and serve. Serves 16. Each serving contains: 209 calories; 6 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates; 5 g fibre; 127 mg sodium Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010

These simple yet elegant sandwiches depend on the quality of the ingredients used. Use the best ingredients and you’ll be guaranteed a batch of delicious sandwiches. 25 thin slices of fresh whole grain baguette 1 1/2 cups (350 mL) hummus 2/3 cup (160 mL) red bell pepper, finely chopped 1 1/2 cups (350 mL) carrots, shredded Thinly sliced avocado, beets, radishes, English cucumbers, snow peas, or other favourite vegetables Pinch of chipotle pepper and Montreal steak seasoning Fresh parsley or alfalfa sprouts for garnish Spread each slice of baguette with 1 Tbsp (15 mL) hummus and top with 1/2 Tbsp (7 mL) pepper, 1 Tbsp (15 mL) carrots, vegetable slices, and spices. Garnish with parsley or sprouts, and place on an elegant serving platter. Serve. Makes 25 open-faced sandwiches. Each sandwich contains:  96 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 13 g carbohydrates; 3 g fibre; 151 mg sodium Tip Instead of using slices of baguette, try whole grain pitas or tortillas. Or, if you’re feeling really adventurous, use sliced, roasted sweet potatoes. To prepare the sweet potatoes, brush each slice with extra-virgin olive oil and bake at 375 F (190 C) for 30 minutes or until cooked. Did you know? To make your own hummus, purée 1 cup (250 mL) cooked chickpeas with the juice of 1 lemon, l/3 cup (80 mL) tahini or 1/4 cup (60 mL) extra-virgin olive oil, and 2 roasted garlic cloves using a hand-held blender. Source: " Healthy Finger Foods For the Holidays ", alive #338, December 2010

1 3/4 cup (430 mL) almond flour 1/2 cup (125 mL) natural brown sugar 1/2 tsp (2 mL) almond extract Finely grated zest of 1/2 lemon 2 large egg whites 1/3 cup (80 mL) sorghum flour 1/3 cup (80 mL) natural brown sugar 3/4 cup (180 mL) whole almonds Combine almond flour, 1/2 cup (125 mL) brown sugar, almond extract, and lemon zest in food processor. Whirl until smooth. Transfer bowl to refrigerator and cover. Refrigerate for an hour for almond flour to chill and absorb flavours. Line baking sheets with parchment and preheat oven to 325 F (160 C). Remove bowl from refrigerator; add egg whites and sorghum flour. Whirl to blend. Dough will be very soft and sticky. Scoop out a dollop of dough using a teaspoon. Roll between damp palms and drop into small bowl containing 1/3 cup (80 mL) brown sugar. Gently roll around in sugar to coat. Place on baking sheet and gently press an almond in the centre. Repeat with remaining dough, placing balls 1 in (2.5 cm) apart. Bake in centre of oven for 18 minutes or until lightly golden. Remove to rack and cool. Remove cookies from baking sheet and store in tightly covered container at room temperature for up to a week, or freeze them. Makes 40. Each serving contains: 55 calories; 2 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 5 mg sodium TIP: Almond flour is raw blanched whole almonds ground into a fine powder. You can grind your own in a blender or food processor. Make small amounts and stop when it becomes meal—or you could end up with almond butter! You can also purchase almond flour at natural health stores. Source: " Gluten-Free Holiday Goodies ", alive #338, December 2010

4 oz (125 g) dark Belgian chocolate 1/2 cup (125 mL) unsalted butter 1 large egg 2 egg whites 3/4 cup (180 mL) raw cane sugar 3/4 cup (180 mL) oat flour 1/2 tsp (2 mL) fine sea salt 1/4 tsp (1 mL) baking soda 1 tsp (10 mL) vanilla 1/2 tsp (2 mL) finely grated zest of 1 orange 1/2 cup (125 mL) hazelnuts, chopped, toasted (optional) Preheat oven to 350 F (180 C). Lightly brush 9 x 9 in (23 x 23 cm) square pan with melted butter and set aside. Melt chocolate and butter in saucepan over low heat, stirring often to prevent burning. Set aside to slightly cool. Place egg and egg whites in mixing bowl; beat with electric mixer until foamy. Beat in sugar until smooth. Gradually beat in chocolate mixture until smooth and glossy. Combine dry ingredients, except for chopped hazelnuts and orange zest, in separate bowl. Stir to blend. Gradually fold into chocolate mixture. Add vanilla and grated zest; beat well with wooden spoon by hand. Fold in chopped hazelnuts. Mixture will be thin, but don’t be concerned. Pour into prepared pan and smooth the top. Bake in centre of oven for 25 to 30 minutes or until dough appears set. Don’t overbake. Brownies will be soft in the centre but will firm slightly once rested and chilled. Remove pan to rack to cool for about 10 minutes before cutting into squares. Excellent at room temperature and also served refrigerated when more firm. Serves 16. Each serving contains: 200 calories; 4 g protein; 13 g total fat (6 g sat. fat, 0 g trans fat); 20 g carbohydrates; 2 g fibre; 87 mg sodium TIPS: Read labels carefully when buying oat flour, as it can encounter wheat contamination depending on the manufacturer. Teff, an ancient seed flour; chestnut flour; or buckwheat may be substituted for the oat flour in this recipe. For a denser brownie, if storing at room temperature, increase the oat flour by 1/4 cup (60 mL). Source: " Gluten-Free Holiday Goodies ", alive #338, December 2010

3/4 cup (180 mL) tapioca flour 3/4 cup (180 mL) buckwheat flour 1/2 tsp (2 mL) guar gum 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) fine sea salt 1 egg 3/4 cup (180 mL) raw cane sugar 1/2 cup (125 mL) natural creamy peanut butter* 1/4 cup (60 mL) unsalted butter at room temperature 1 tsp (5 mL) vanilla 1 cup (250 mL) brown rice crisp cereal 1/2 cup (125 mL) unsalted peanuts, chopped, toasted *Can substitute cashew butter, if you wish. Preheat oven to 350 F (180 C). Line baking sheets with parchment paper. Combine flours, guar gum, baking soda, and salt in bowl. Stir to blend. Place egg and sugar in mixing bowl and beat with electric mixer until light and fluffy. Add peanut butter, unsalted butter, and vanilla; beat just until blended. Add flour mixture and stir with wooden spoon until combined. Fold in cereal and nuts. Scoop out tablespoons of dough and place 1 in (2.5 cm) apart on prepared baking sheets. Gently press down with a fork dipped in water. Bake in centre of preheated oven until cookies are golden and crisp, about 15 to 18 minutes. Cool on a wire rack. Makes 3 dozen. Store in tightly covered container at room temperature for up to a week. Each serving contains: 81 calories; 2 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 10 g carbohydrates; 1 g fibre; 31 mg sodium TIPS: Tapicoa starch is flavourless and offers a lighter texture. It’s best used for only 50 percent of the total flour content, so we paired it with buckwheat. Contrary to its name, buckwheat is a member of the rhubarb family; it’s chock full of protein, fibre, and minerals. Guar gum is a binding agent, but use it sparingly. You can also use xanthan gum in place of the guar gum. For crispiness we added an organic brown rice cereal. Source: " Gluten-Free Holiday Goodies ", alive #338, December 2010

Potatoes 2 lb (1 kg) sweet potatoes, peeled and cubed 2 Tbsp (30 mL) butter 2 Tbsp (30 mL) pure maple syrup 1 tsp (5 mL) cumin 1 tsp (5 mL) ground ginger Salt and pepper, to taste Mushrooms 1 Tbsp (15 mL) butter 4 cups (1 L) white button mushrooms, sliced 1/3 cup (80 mL) dry red wine Salmon Patties 2 - 5.6 oz (160 g) cans sockeye salmon 1/2 cup (125 mL) rolled oats 1 large egg 1/2 red bell pepper, finely diced 1 shallot, finely diced 2 tsp (10 mL) curry powder Juice of 1/2 lemon Ground black pepper, to taste 1 Tbsp (15 mL) extra-virgin olive oil Potatoes: On stovetop, steam sweet potatoes until very tender. In large bowl, mash potatoes with fork or potato masher along with butter, maple syrup, cumin, ginger, salt, and pepper. Mushrooms: Melt butter in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in red wine and cook for another 10 minutes or until most of the wine has evaporated. Season with salt, if desired. Salmon Patties: In large bowl, flake canned salmon with a fork. Mix in oats, egg, red pepper, shallot, curry powder, lemon juice, and black pepper. Form into 4 equal-sized patties. Heat olive oil over medium heat in skillet and cook salmon patties for 3 minutes or until lightly browned. Flip carefully to avoid breaking patties apart, and cook for an additional 3 minutes. Serve patties with mashed sweet potatoes and top with mushrooms. Serves 4. Each serving contains: 555 calories; 28 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 64 g carbohydrates; 9 g fibre; 437 mg sodium Source: " 8 Sniffle-Busting Foods ", alive #338, December 2010

1 medium apple, chopped 1 1/2 tsp (7 mL) matcha powder 1/2 cup (125 mL) plain yogurt 1/4 cup (60 mL) almonds, about 20 1 medium banana, preferably frozen 1/4 cup (60 mL) wheat germ Combine apple and 1 cup (250 mL) water in blender and puree until smooth. Add matcha powder, yogurt, almonds, banana, and wheat germ to blender and process until smooth. Serves 2. Each serving contains: 248 calories; 10 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 40 g carbohydrates; 7 g fibre; 46 mg sodium Source: " 8 Sniffle-Busting Foods ", alive #338, December 2010

Serve as an appetizer or a stand-alone lunch. You can also use cashews and acorn squash. Walnuts 1 cup (250 mL) walnut pieces 2 Tbsp (30 mL) maple syrup 1/8 tsp (0.5 mL) cayenne pepper 1 tsp (5 mL) fresh rosemary, chopped Salt to taste Soup 2 tsp (10 mL) vegetable oil 1 large yellow onion, diced 2 lb (1 kg) butternut squash, peeled and cubed 1 1/2 cups (350 mL) apple cider 2 cups (500 mL) reduced-sodium vegetable stock 1 tsp (5 mL) dried sage Salt and pepper to taste 1/3 cup (80 mL) maple syrup Preheat dry skillet over medium-high heat. Add walnuts, maple syrup, cayenne, rosemary, and salt. Cook, stirring frequently, until syrup is caramelized and nuts are toasted, about 2 minutes. Be careful not to burn the walnuts. Let cool. In large saucepan, heat oil over medium heat. Add onions to pan and cook for 4 minutes. Add squash and apple cider to pan. Bring to a boil, reduce heat and simmer for 10 minutes to reduce some of the cider. Pour in stock and stir in sage, salt, and pepper. Return to boil and simmer for 20 minutes. Stir in maple syrup and pur'ee soup in blender or food processor until smooth. Ladle soup into serving bowls and top with maple walnuts. Serves 6. Each serving contains: 282 calories; 5 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 42 g carbohydrates; 5 g fibre; 58 mg sodium source: " A Touch of Maple ", alive #340, February 2011

3/4 cup (180 mL) all-purpose flour 3/4 cup (180 mL) whole wheat pastry flour 2 tsp (10 mL) baking powder 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) nutmeg 1/4 tsp (1 mL) allspice 1/2 cup (125 mL) sucanat 1/3 cup (80 mL) butter 1 1/4 cups (325 mL) mandarin segments 1 egg, slightly beaten 1/3 cup (80 mL) milk 1/2 cup (125 mL) chopped walnuts Combine flours, baking powder, salt, nutmeg, allspice, and sucanat. Cut in butter. Add orange segments and mix lightly. Combine egg and milk. Add to flour mixture with walnuts, and combine just until flour is moistened. Do not overmix. Pour batter into greased muffin pan, filling muffin cups 3/4 full. Bake at 350 F (180 C) for 20 to 25 minutes or until firm to the touch. Remove from pan. Makes 12 muffins. Each muffin contains: 175 calories; 3 g protein; 8 g total fat (3 g sat. fat, 0 g trans fat); 24 g carbohydrates; 2 g fibre; 118 mg sodium Source: " Mandarin Appeal ", alive #337, November 2010

1 1/4 cups (310 mL) fresh mandarin segments, roughly chopped 2 tsp (10 mL) extra-virgin olive oil 1/2 cup (125 mL) red onion, chopped 1 clove garlic, minced 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) brown sugar, firmly packed 1/4 tsp (1 mL) crushed red pepper flakes 1/3 cup (80 mL) sweet yellow bell pepper, diced 1/3 cup (80 mL) diced tomato 1/3 cup (80 mL) diced avocado 1 Tbsp (15 mL) lime juice 3 cups (750 mL) water 1 tsp (5 mL) salt 2 celery stalks, diced 2 carrots, diced 1 onion, chopped 1 bay leaf 4 boneless skinless chicken breasts Ensure that all white pith is removed from mandarin segments. Place segments in a small bowl and cover with warm water. Let soak for 10 minutes. Add olive oil to medium saucepan, and place over medium-high heat. Add onion and garlic and cook, stirring occasionally, until onion is tender; about 5 minutes. Stir in balsamic vinegar, brown sugar, and pepper flakes. Cook, stirring constantly, until sugar dissolves, about 2 to 3 minutes. Remove from heat. Drain mandarin oranges and add to mixture, along with bell pepper, tomato, avocado, and lime juice. Set aside. Bring 3 cups (750 mL) water and salt to a boil in shallow saucepan. Add celery, carrots, onion, and bay leaf and cook until tender, about 4 minutes. Transfer vegetables to bowl with slotted spoon. Add chicken to saucepan and bring to simmer. Cover and simmer over medium-low heat, turning once, until no longer pink inside; about 12 minutes. Discard bay leaf. With slotted spoon, transfer chicken to serving plate and top each breast with 1/3 cup (80 mL) mandarin mixture. Serve with vegetables. Serves 4. Each serving contains: 279 calories; 29 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 23 g carbohydrates; 4 g fibre; 702 mg sodium Source: " Mandarin Appeal ", alive #337, November 2010

1/2 cup (250 mL) blanched slivered almonds 3 Tbsp (45 mL) orange juice or juice of 1/2 mandarin orange 2 Tbsp (30 mL) extra-virgin olive oil 2 Tbsp (30 mL) red wine vinegar 1 bunch spinach, stemmed and coarsely chopped 4 mandarin oranges, peeled and segmented 1/3 cup (80 mL) red onion, thinly sliced into half moons 1/2 cup (125 mL) Gorgonzola cheese, crumbled Heat skillet over medium-high heat. Add almonds to skillet, and stir frequently until lightly toasted. Remove from heat, and set aside. In small bowl, whisk together juice, olive oil, and vinegar. In large bowl, toss together spinach, mandarin orange segments, red onion, cheese, and toasted almonds. Just before serving, pour dressing on salad, and toss to coat. Serves 4. Each serving contains: 237 calories; 10 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 20 g carbohydrates; 5 g fibre; 306 mg sodium Source: " Mandarin Appeal ", alive #337, November 2010

This pretty dessert is easy to prepare (it’s ready in less than 5 minutes!) and nutritious enough to be served at breakfast—a great choice for brunch and other get-togethers, too. 4 cups (1 L) chopped pineapple 1/4 cup (60 mL) unsalted shelled pistachios 1/2 cup (125 mL) pomegranate seeds or dried cranberries 3 Tbsp (45 mL) honey Place pineapple in medium serving bowl. Sprinkle with pistachios and pomegranate seeds and drizzle with honey. Serve. Serves 8. Each serving contains: 92 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 19 g carbohydrates; 1 g fibre; 2 mg sodium; 15 g sugars Did you know? Vegans who avoid all animal products, including honey, can substitute maple syrup as a sweetener. source: " Diabetes-Friendly Desserts ", alive #337, November 2010

This wholesome dessert is very simple to prepare and even easier to eat. Plain granola and pecans add crunch, and bananas and almond butter add flavour. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) cinnamon 1/3 cup (80 mL) plain granola 2 Tbsp (30 mL) chopped pecans 3/4 cup (180 mL) apricot purée 1/4 cup (60 mL) almond butter 1 banana, peeled and mashed Preheat oven to 375 F (190 C). Mix flour, salt, baking soda, cinnamon, and granola in large bowl. Mix in pecans, puréed almond butter, and banana. Press into oiled 8 x 8 x 2 in (2 L) pan and bake for 15 minutes or until golden brown. Let cool, cut into squares, and serve. Serves 16. Each portion contains: 66 calories; 2 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 113 mg sodium; 4 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

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

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