Food

The delightful golden colour and delicate texture of this soup soothes with its sweet yet savoury flavour—and it takes less than an hour to cook. 1 1/2 cups (350 mL) baked butternut squash 1 cup (250 mL) raw split peas, yields 3 cups (750 mL) cooked 4 cups (1 L) water 1 strip kombu 1 medium onion, diced 2 celery stalks, chopped 1 1/4 cups (310 mL) almond milk 1 clove fresh garlic, minced 3 in (7.5 cm) piece of fresh ginger, grated 1/2 tsp (2 mL) each turmeric and cumin Pinch of nutmeg Place a halved squash cut side down in baking pan with 1 in (2.5 cm) of water. Bake at 400 F (200 C) for approximately 45 minutes or until brown. Remove from oven and let cool until split peas are cooked. Wash split peas in strainer or sieve, then transfer to large stockpot. Add water and kombu. Turn to high heat and cover. Add onion and celery; wait for water to boil, then reduce heat to low or to a light boil. Stir, cover, and continue to simmer for about 30 minutes. Scoop cooled squash from rind with spoon. Remove kombu from pot. Remove split pea mixture from heat and drain. Place drained split pea mixture and squash in food processor or blender; add 1 cup (250 mL) almond milk, garlic, ginger, and spices. Blend until smooth. Pour back into pot. Whisk in remaining 1/4 cup (60 mL) almond milk. Cover and reheat for 10 minutes on low. Serve with whole grain bread. Seres 8. Each 1 cup (250 mL) serving contains: 165 calories; 7 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 8 g fibre; 125 mg sodium TIP: Kombu is a Japanese seaweed that can be found in many health food stores and Asian markets. Source: " Soul Warming Winter Soups ", alive #339, January 2011

The creamy addition of coconut milk enhances the sweet flavour of the beets, while the synergistic blend of ingredients provides a nutrient-dense bowl full of fibre, vitamins, and phytochemicals. 1 Tbsp (15 mL) extra-virgin coconut oil 2 cloves garlic, minced 1/2 cup (125 mL) celery, sliced 2 large carrots, sliced 4 cups (1 L) water 3/4 cup (180 mL) red split lentils 1 tsp each dried parsley, oregano, thyme, and dill 2 cups (500 mL) beets, peeled and sliced 2 Tbsp (30 mL) lemon juice 2 Tbsp (30 mL) apple cider vinegar 1/2 cup (125 mL) apple juice 1 medium tomato, diced 1/4 cup (60 mL) coconut milk Pinch of cayenne, optional Salt to taste Heat oil in large stockpot. Add garlic, celery, and carrots. Saute for 5 minutes. Add 4 cups of water to pot and bring to a boil. Add rinsed red lentils, herbs, and beets. Stir, then simmer covered, for 30 minutes. Add remaining ingredients; stir, and let the mixture heat for an additional 15 minutes, covered. Serve with whole grain flat bread. Serves 8. Each 1 cup (250 mL) serving contains: 130 calories; 6 g protein; 4 g total fat (3 g sat. fat, 0 g trans fat); 20 g carbohydrates; 7 g fibre; 179 mg sodium Source: " Soul Warming Winter Soups ", alive #339, January 2011

Rich in heart-healthy fats, hazelnut meal is available at health food stores—or make your own by grinding up hazelnuts in a food processor or spice grinder. Almond flour would be a good substitution. The sauce can be made the night before and thinned with more maple syrup if needed. Use any extra sauce in yogourt or over fish. Blueberry Sauce 1/2 cup (125 mL) dried blueberries (see recipe below) 1/4 cup (60 mL) orange juice 1/2 tsp (2 mL) lemon zest 1 Tbsp (15 mL) lemon juice 1/4 tsp (1 mL) cinnamon 1 tsp (5 mL) cornstarch 1 Tbsp (15 mL) maple syrup Pancakes 1/3 cup (80 mL) hazelnut meal/flour 2/3 cup (160 mL) whole wheat pastry flour 1 ripe banana, mashed 1 egg, lightly beaten 1 tsp (5 mL) cinnamon 1 tsp (5 mL) baking powder 1/3 cup (80 mL) hazelnuts, chopped 1/2 cup (125 mL) unsweetened hemp milk or other milk of choice In small saucepan, combine blueberries, orange juice, lemon zest, lemon juice, and cinnamon. Bring to a boil, reduce heat, and simmer for 5 minutes. Stir in cornstarch and maple syrup; simmer 1 minute more, or until slightly thickened. Set aside. In large bowl, combine hazelnut meal, whole wheat pastry flour, banana, egg, cinnamon, baking powder, hazelnuts, and hemp milk. Stir in more milk if needed to reach pancake consistency. Heat nonstick skillet over medium. Drop batter, 1/3 cup (80 mL) at a time, into skillet and cook 2 to 3 minutes per side, or until golden brown. Serve topped with Blueberry Sauce. Serves 2 (about 6 pancakes). Each serving contains: 624 calories; 14 g protein; 28 g total fat (3 g sat. fat, 0 g trans fat); 86 g carbohydrates; 10 g fibre; 51 mg sodium Oven-dried Blueberries 1 cup (250 mL) fresh blueberries 1 tsp (5 mL) honey or maple syrup Preheat oven to the lowest setting. Toss blueberries with honey or maple syrup and cook until berries are shrivelled, about 3 hours. Let cool. Source: " Sweet Nutrition ", alive #339, January 2011

Make this salad on a lazy Sunday afternoon and bring to work for weekday lunches. Dried blueberries or golden berries can replace the goji berries. 2/3 cup (160 mL) slivered almonds 1 - 19 oz (532 g) can chickpeas, drained and rinsed 1 - 10 oz (280 g) can mandarin orange segments, drained 2/3 cup (160 mL) dried goji berries 1 small red onion, diced 1 clove garlic, minced 1 in (2.5 cm) piece fresh ginger, minced 1 small jalapeno pepper, seeded and minced 1 cup (250 mL) parsley, chopped 4 oz (125 mL) feta cheese, cubed 2 Tbsp (30 mL) apple cider vinegar 2 Tbsp (30 mL) extra-virgin olive oil Fresh ground black pepper to taste In dry skillet over medium heat, toast slivered almonds until golden brown, about 4 minutes, stirring often. Combine all ingredients in large bowl. Store in refrigerator for several hours before serving. Serves 4. Each serving contains: 467 calories; 16 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 53 g carbohydrates; 11 g fibre; 561 mg sodium Source: " Sweet Nutrition ", alive #339, January 2011

Almost any dried fruit works well for this decadent treat. 12 oz (375 mL) high-quality dark chocolate, at least 70% cocoa, chopped 1/2 cup (125 mL) golden raisins 1/2 cup (125 mL) dried tart cherries 1/2 cup (125 mL) dried mango, chopped 1/2 cup (125 mL) cashews, chopped 1/2 tsp (2 mL) cinnamon 1/8 tsp (0.5 mL) cayenne or chili powder (optional) 1/4 tsp (1 mL) ginger powder (optional) Line a rimmed baking sheet with wax paper or lightly greased parchment paper. In metal bowl, over saucepan of simmering water, melt chocolate until very smooth. Stir in half the dried fruit and cashews, plus the spices. Spread chocolate mixture onto baking sheet. Sprinkle with remaining dried fruit and press gently to adhere. Chill in refrigerator until firm, about 30 minutes. Break into pieces of desired size. Serves 10. Each serving contains: 311 calories; 3 g protein; 16 g total fat (8 g sat. fat, 0 g trans fat); 39 g carbohydrates; 4 g fibre; 10 mg sodium Source: " Sweet Nutrition ", alive #339, January 2011

Using pumpkin purée in place of much of the oil makes this deeply spiced loaf deliciously lower in fat. 1 1/2 cups (350 mL) whole wheat pastry flour 1 tsp (5 mL) baking soda 1/2 tsp (2 mL) nutmeg 1/2 tsp (2 mL) cinnamon 1/2 tsp (2 mL) allspice 1/4 tsp (1 mL) salt 2 large eggs 1/2 cup (125 mL) maple syrup 1/4 cup (60 mL) vegetable oil 1 cup (250 mL) pumpkin pur'ee 1 Tbsp (15 mL) loose leaf black tea, finely ground 1/2 cup (125 mL) walnuts, chopped 1/2 cup (125 mL) dried cherries Preheat oven to 350 F (180 C). In large bowl, stir together flour, baking soda, spices, and salt. In separate bowl, lightly beat eggs and mix in maple syrup, oil, pumpkin, and black tea. Add wet ingredients to dry and mix until all the flour is moist. Fold in walnuts and cherries. Pour into greased 9 x 5 x 3 in (2 L) loaf pan. Bake for about 50 minutes or until a tester inserted into centre of loaf comes out clean. Let cool before unmoulding. Serves 8. Each serving contains: 276 calories; 5 g protein; 13 g total fat (1 g sat. fat, 0 g trans fat); 38 g carbohydrates; 4 g fibre; 86 mg sodium source: " A Touch of Maple ", alive #340, February 2011

Mixed with yogourt and berries, this homemade, maple-infused granola makes for a knockout breakfast. 2 cups (500 mL) old-fashioned rolled oats 1/2 cup (125 mL) pecans, coarsely chopped 1/2 cup (125 mL) dried cranberries 1/2 cup (125 mL) raisins 1/3 cup (80 mL) sunflower seeds 1/4 cup (60 mL) cocoa nibs 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) nutmeg 1/4 tsp (1 mL) salt 1/2 cup (125 mL) maple syrup 1 tsp (5 mL) fresh ginger, grated 1 tsp (5 mL) vanilla extract Preheat oven to 275 F (135 C). In large bowl, combine oats, pecans, cranberries, raisins, sunflower seeds, cocoa nibs, cinnamon, nutmeg, and salt. In separate small bowl, combine maple syrup, ginger, and vanilla. Add maple syrup mixture to oat mixture and mix until everything is moist. Spread out on baking sheet and cook for 1 hour, stirring every 20 minutes to prevent burning. Cool completely and store for up to a week in an airtight container. Serves 6. Each serving contains: 369 calories; 7 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 59 g carbohydrates; 7 g fibre; 103 mg sodium source: " A Touch of Maple ", alive #340, February 2011

A member of the endive family, escarole is a highly nutritious green with a slight peppery bite that is complemented beautifully by the sweet dressing. 1/4 cup (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) maple syrup 2 Tbsp (30 mL) red wine vinegar 1 Tbsp (15 mL) grainy mustard 1 clove garlic, minced Salt and pepper to taste 1/2 cup (125 mL) pecan pieces 1 bunch escarole 4 hard-boiled eggs, sliced 2 Bosc pears, cored and sliced thinly 2 red bell peppers, sliced thinly In small bowl, whisk together olive oil, maple syrup, vinegar, mustard, garlic, salt, and pepper; set aside. In dry skillet, toast pecans for 2 minutes and remove from heat. Roughly chop escarole leaves and place in large bowl. Toss with eggs, pears, and red peppers. Divide salad among serving plates, top with pecans, and drizzle on maple dressing. Serves 4. Each serving contains: 422 calories; 11 g protein; 30 g total fat (4 g sat. fat, 0 g trans fat); 32 g carbohydrates; 9 g fibre; 80 mg sodium source: " A Touch of Maple ", alive #340, February 2011

Originally consumed as part of New Year’s celebrations marking the arrival of the spring season, spring rolls are now one of the most popular snack foods in the world. This healthy version uses plenty of colourful and delicious vegetables and is baked rather than deep-fried. 8 - 8 x 8 in (20 x 20 cm) spring roll pastry sheets 2 Tbsp (30 mL) grapeseed oil 1 clove garlic, minced 2 tsp (10 mL) fresh ginger, minced 2 green onions, sliced in thin rounds 1 cup (250 mL) shiitake mushrooms, sliced 1 medium carrot, peeled, thinly sliced julienne style 1 sweet red pepper, thinly sliced in strips 1 tsp (10 mL) sesame oil 1 tsp (10 mL) dulse flakes 1 cup (250 mL) bean sprouts Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Place wrappers under a damp towel. Heat 1 Tbsp (15 mL) grapeseed oil in wok. Add garlic, ginger, green onion, and shiitakes. Cook until lightly coloured; transfer to bowl. Add carrots, peppers, sesame oil, and dulse flakes; combine. Drain off any excess liquid from vegetables. On a flat, dry surface place one wrapper in a diamond shape. Lay a small portion of cooked vegetables across the bottom half of the wrapper. Top with some bean sprouts, then lift bottom tip of wrapper up and over filling. Fold in sides and roll away from you into a tightly formed tube. Brush with grapeseed oil; place on baking sheet seam-side down. Repeat with other wrappers. Bake for 10 minutes; turn over; bake 5 minutes. Serve with dipping sauce of your choice. Makes 8 rolls. Each roll contains: 146 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 2 g fibre; 191 mg sodium source: " Celebrate the Lunar New Year ", alive #340, February 2011

The rich flavour of rainbow trout takes perfectly to the maple glaze. Try it with arctic char as well. Rutabaga Mash 1 lb (450 g) rutabaga, peeled and cubed 1 Tbsp (15 mL) butter 1 Tbsp (15 mL) maple syrup 1 Tbsp (15 mL) grated ginger 3 Tbsp (45 mL) skim milk 1/4 tsp (1 mL) nutmeg Salt to taste Trout 1 1/2 lb (750 g) rainbow trout filet Salt and pepper to taste 2 Tbsp (30 mL) maple syrup 1 Tbsp (15 mL) balsamic vinegar 1 Tbsp (15 mL) orange zest Steam rutabaga until very tender. In bowl of food processor, combine with butter, maple syrup, ginger, milk, nutmeg, and salt. Process until smooth. Preheat oven to 450 F (230 C). Wash trout, pat dry with paper towel, and slice into 4 equal-sized pieces. Season with salt and pepper. In small bowl, combine maple syrup, vinegar, and orange zest. Brush half the maple mixture on fish and bake for 12 minutes, brushing fish with remaining glaze halfway through. Place fish on serving plates and serve with rutabaga mash. Serves 4. Each serving contains: 339 calories; 37 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 19 g carbohydrates; 2 g fibre; 230 mg sodium source: " A Touch of Maple ", alive #340, February 2011

These cookies have a perfect mix of sweetness and crunchiness. Almond butter raises the fat numbers, but most of this comes from beneficial monounsaturated fatty acids. 1/2 cup (125 mL) almond butter 1/2 cup (125 mL) maple syrup, No. 2 or No. 3 3 Tbsp (45 mL) vegetable oil 1 tsp (5 mL) vanilla or almond extract 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt 1/2 cup (125 mL) almonds, chopped Preheat oven to 350 F (180 C). In large bowl, mix together almond butter, maple syrup, oil, and extract. In separate bowl, blend together flour, baking soda, and salt. Add dry ingredients to wet ingredients and stir until just combined. Fold in almonds. Refrigerate dough for at least an hour. Roll heaping tablespoons of dough into balls, place onto cookie sheet lined with parchment paper, and flatten to about 1/3 in (0.8 cm). Bake for 10 minutes or until the edges begin to turn golden brown. Yields 12 cookies. Each cookie contains: 188 calories; 4 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 19 g carbohydrates; 2 g fibre; 51 mg sodium source: " A Touch of Maple ", alive #340, February 2011

Kung Pao is a classic dish from Sichuan province in southwestern China. Tofu is another protein option, but it is usually not served at Lunar New Year feasts because of its white colour. 2 Tbsp (30 mL) grapeseed oil 16 medium shrimp, thawed and peeled 2 cloves garlic, minced 2 Tbsp (30 mL) fresh ginger, minced 1 Thai chili, chopped 1/2 tsp (2 mL) ground Sichuan peppercorn 1 cup (250 mL) each small broccoli florets and thinly sliced carrot 1 medium onion, peeled and thinly sliced 1/3 cup (80 mL) hoisin sauce 1/4 cup (60 mL) Chinese rice wine (or dry sherry) 1 tsp (5 mL) sesame oil 1/2 cup (125 mL) unsalted roasted cashews 1 - 8 oz (225 g) package dry egg noodles Heat 1 Tbsp (15 mL) oil in wok. Add shrimp; cook 3 to 4 minutes until cooked through; remove and keep warm. Wipe out wok, add remaining oil, and heat. Add garlic, ginger, chili, and ground peppercorn; fry 1 minute. Add remaining vegetables, stir to coat, and fry for 2 minutes. Add hoisin sauce and wine, combine, and bring to a boil. Add sesame oil and cashews. Cook egg noodles in boiling water until al dente, about 7 to 8 minutes; drain well and toss with other ingredients in the wok to complete the dish. Divide among 4 bowls; top with shrimp. Serves 4. Each serving contains: 450 calories; 15 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 50 g carbohydrates; 4 g fibre; 335 mg sodium source: " Celebrate the Lunar New Year ", alive #340, February 2011

The colours of pomegranate seeds and citrus fruits match Lunar New Year traditions, and both are in season right now. This simple yet flavourful dessert is a great palate cleanser to end your New Year’s feast! 1 red grapefruit 4 mandarin oranges 2 tangerines 2 Minneola oranges 1 lemon 1 small piece of ginger, sliced thinly 4 cloves 1 whole star anise 1 cup (250 mL) pomegranate seeds Slice skin off all citrus fruits. Working over a bowl to catch juices, cut out segments from between membranes. Squeeze husks to get all remaining juice. Add ginger, spices, and pomegranate seeds. Mix well and cover; steep for 1 hour. To serve, spoon fruit into martini glasses. Strain juice and pour over each glass. Serves 4. Each serving contains: 169 calories; 3 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 41 g carbohydrates; 8 g fibre; 10 mg sodium source: " Celebrate the Lunar New Year ", alive #340, February 2011

Farro is a flavourful ancient grain with a mildly nutty flavour and pleasing chewy texture. This is a hearty dish and makes enough for four, but any leftovers probably won’t be around for long. Dressing 3 Tbsp (45 mL) plain low-fat yogourt 1 orange 1/2 tsp (2 mL) honey 1/2 tsp (2 mL) ground cumin Salad 2 cups (500 mL) water 3/4 cup (180 mL) farro Sea salt to taste 12 cherry tomatoes 2 cloves garlic, still in skins 1 small fennel bulb, thinly sliced 1 tsp (5 mL) extra-virgin olive oil 1/2 tsp (2 mL) each sweet smoked paprika and dried oregano leaves 1 orange, peeled and cut into segments For dressing, place yogourt in bowl. Grate orange and add 2 tsp (10 mL) grated orange peel to yogourt. Squeeze in juice from orange. Stir in honey and cumin. For the salad, pour water into saucepan and stir in farro and a pinch of salt. Bring to a boil, then reduce heat. Cover and simmer, stirring occasionally, until all the water is absorbed and grains are cooked but slightly chewy, 18 to 20 minutes. Meanwhile, toss cherry tomatoes, garlic, and fennel with oil. Season with smoked paprika, dried oregano, and salt to taste. Place in small casserole dish, uncovered, and roast in preheated 450 F (230 C) oven until tomatoes start to burst and fennel and garlic are browned, about 15 minutes. Add roasted vegetables (except garlic) to farro. Squeeze garlic from papery skins onto cutting board. Using the flat side of a large knife, mash to form a paste. Stir into dressing, then pour dressing over farro. Add orange segments and stir to mix evenly. Garnish with fresh fennel fronds. Serves 4. Each serving contains: 106 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 24 g carbohydrates; 4 g fibre; 45 mg sodium source: " Tapas for Two ", alive #340, February 2011

These are little bites to warm up your appetite. Although the recipe is small scale, buy a good-sized chunk of feta and double (or triple) the marinade. The cheese will keep well refrigerated up to two weeks. Use in salads or crumble over pizza and pasta. Save the flavourful oil to make dressings or drizzle over roasted vegetables. 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) fresh rosemary leaves 1/2 tsp (2 mL) grated orange or lemon peel Freshly ground pepper to taste 2 oz (57 g) feta cheese 1 roasted piquillo pepper or 1/2 roasted red pepper, cut into thick strips 4 to 8 olives, pitted 4 wooden skewers Combine oil with rosemary, orange peel, and pepper. Drizzle over feta and let marinate at room temperature for 20 minutes. To serve, break feta into four pieces. Skewer cheese along with strips of roasted red pepper and pitted olives. If olives are small, use two per skewer. Makes 4 skewers. Each skewer contains:113 calories; 2 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 53 mg sodium source: " Tapas for Two ", alive #340, February 2011

Small triangular-shaped piquillo peppers have a wonderfully smoky, sweet flavour. Native only to northern Spain, fresh ones are difficult to find. Yet bottled roasted ones are available at most gourmet delis or substitute with home-roasted red peppers ( see below ). 1 cup (250 mL) cooked lentils, preferably French green (du Puy) lentils 1 cup (250 mL) spinach, shredded 1/4 cup (60 mL) pitted black olives, coarsely chopped 1 lemon 2 Tbsp (30 mL) extra-virgin olive oil Sea salt and ground black pepper to taste 2 Tbsp (30 mL) Parmesan cheese, grated 1 Tbsp (15 mL) raisins, coarsely chopped 8 roasted piquillo peppers or 2 roasted red peppers, cut into quarters Stir lentils with spinach and olives. Grate lemon and add 1/2 tsp (2 mL) grated lemon peel, then squeeze in juice from lemon. Drizzle with oil and season with pinches of sea salt and pepper. Stir in Parmesan cheese and raisins, and combine well. Slice tops off piquillo peppers and remove seeds. Gently fill peppers with salad. If using quartered red peppers, spoon salad onto one end, then roll up. Serve at room temperature. For hot peppers: place stuffed peppers in small baking dish and lightly drizzle with olive oil. Scatter a few thin slices of garlic over top, then broil until warm. Makes 8 stuffed peppers. Each pepper contains: 89 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 10 g carbohydrates; 4 g fibre; 61 mg sodium TIP: Instead of Parmesan in this recipe, substitute leftover marinated feta from the Marinated Feta, Olive, and Roasted Red Pepper Skewers recipe. How to roast peppers Sweet red bell peppers are the best choice for roasting. They’re so versatile—great as a sandwich condiment or blended into salsas, soups, or pasta sauces—anything that needs a hit of sweet, mildly smoky flavour. Roast a big batch to have a stash on hand. Gas stove method: Turn flame to medium and place whole pepper directly on burner. Use tongs to rotate pepper once skin starts to blister. After all the skin of the pepper is blackened, place in a bowl and cover. Let stand 15 minutes, then peel and discard seeds. Oven roasted method: Lightly brush whole peppers with extra-virgin olive oil and place on a baking sheet. Bake in preheated 400 F (200 C) oven until skin starts to blister and peppers are soft, turning occasionally, 40 to 50 minutes. Place in a bowl and cover. Let stand 15 minutes, then peel and discard seeds. Storage: Place peppers in a jar or container just large enough to hold them. Cover with olive oil and refrigerate up to 3 weeks. source: " Tapas for Two ", alive #340, February 2011

A splash of sherry and a little heat from chili peppers enliven delicate shrimp. Romesco Sauce 2 Tbsp (30 mL) each toasted almonds and pine nuts, or 1/4 cup (60 mL) toasted almonds 1 clove garlic, minced 1 small slice bread (no crust), torn 1 roasted red pepper, chopped 1 Tbsp (15 mL) extra-virgin olive oil 1 Tbsp (15 mL) sherry or red wine vinegar Sea salt to taste Shrimp 1 tsp (5 mL) extra-virgin olive oil 1/2 lb (225 g) raw shrimp, peeled and deveined 1 clove garlic, minced 1/4 tsp (1 mL) hot chili flakes or 1 tsp (5 mL) serrano chili, seeded and finely chopped 1/4 cup (60 mL) dry sherry or orange juice 2 cups (500 mL) torn kale or baby spinach Place sauce ingredients in food processor and whirl to blend. Sauce should be slightly chunky. Add a little warm water if too thick. Taste and adjust seasoning with more vinegar or salt as needed. Coat large frying pan with olive oil and heat over medium-high. Add shrimp and stir-fry just until bright pink, about 2 minutes. Add garlic and chili. Splash in sherry and add kale or spinach. Stir until greens wilt, about 1 minute. Dish up with a healthy spoonful of Romesco Sauce ladled on top. Serves 2. Each serving contains: 202 calories; 14 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 9 g carbohydrates; 9 g fibre; 76 mg sodium source: " Tapas for Two ", alive #340, February 2011

Chard is a member of the beet family and has a fairly mild, almost spinachlike flavour. Chard’s thick stalks range in colour from white to yellow and red; its green leaves are veined with the same hue. 10 to 12 Swiss chard leaves, preferably rainbow or rhubarb chard 1 tsp (5 mL) extra-virgin olive oil 3 cloves garlic, minced 2 carrots, thinly sliced 1 red pepper, chopped Sea salt and ground pepper to taste 1 cup (250 mL) quinoa 2 cups (500 mL) water or low-sodium chicken broth Juice of 1 lemon 1/2 cup (125 mL) crumbled chèvre (goat cheese) 1 1/2 cups (350 mL) low-sodium tomato sauce Fill large frying pan with water and bring to a boil. Cut thick ribs from chard and thinly slice stems; set aside. Wash chard leaves well. Working with 1 or 2 leaves at a time, add to boiling water and cook just until wilted. Remove to baking sheet lined with a kitchen towel and spread leaves out. Continue with remaining leaves, layering on sheet to cool. Heat oil in frying pan over medium-high heat. Add chard stems, garlic, carrots, red pepper, salt, and pepper. Saute until tender, 3 to 5 minutes. Stir in quinoa, then pour in water or broth. Bring to a boil, then cover and reduce heat. Simmer, stirring occasionally, until all liquid is absorbed, 12 to 15 minutes. Remove from heat. Squeeze in lemon juice, then stir in chèvre. Taste and adjust seasoning. Pour tomato sauce into casserole dish and set on baking sheet. Working with 1 chard leaf at a time, cut off any remaining stem. Leaf will be a V-shape. Overlap bottom cut edges, then spoon about 2 Tbsp (30 mL) quinoa mixture near stem end. Fold bottom sides in and roll to enclose filling. Place seam side down in casserole dish and repeat with remaining leaves and filling. Cover dish and bake in preheated 375 F (190 C) oven until warmed through, 20 to 25 minutes. Serves 4. Each serving contains: 234 calories; 12 g protein; 9 g total fat (4 g sat. fat, 0 g trans fat); 30 g carbohydrates; 7 g fibre; 451 mg sodium source: " Think Green ", alive #341, March 2011

Collard greens are a type of cabbage, but they form as large, thick, flat leaves instead of a head. Too often they’re overcooked, leaving unpleasant aromas and taste memories. Here they get a gentle simmer and are paired with sweet potatoes to counteract their sharp flavour. Serve as a side dish. 1 onion, coarsely chopped 1 - 398 mL (14 oz) can diced tomatoes 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) cumin seeds 2 cloves garlic, minced 1 Tbsp (15 mL) curry powder Pinch of cayenne Sea salt to taste 2 medium sweet potatoes or yams, peeled and coarsely chopped 1 bunch collard greens, stems and leaves coarsely chopped Pulse onion in food processor until pur'ee. Place in small bowl. Pour tomatoes into processor and pulse to pur'ee slightly. Heat oil in large, wide saucepan set over medium heat. Add cumin seeds. Toast until fragrant, about 1 minute. Add pur? onion and minced garlic. Stir often until light brown, 8 to 10 minutes. Stir in curry powder, cayenne, and salt. Simmer for 1 to 2 minutes. Add tomatoes, sweet potatoes, and 1 cup (250 mL) water. Bring to a boil, then reduce heat. Cover and simmer, stirring occasionally until potatoes are tender, about 20 minutes. Add greens and stir until tender, 8 to 10 minutes. Serves 6. Each serving contains: 111 calories; 3 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 3 g fibre; 20 mg sodium source: " Think Green ", alive #341, March 2011

While bunches of beet greens are sold on their own, it’s more likely you’ll find these sweet, earthy greens attached to the beets themselves. Look for bunches with bright, crisp leaves. 1 bunch fresh beets with greens attached 1/4 cup (60 mL) extra-virgin olive oil 10 oz (300 g) whole wheat penne pasta 1 shallot, chopped 1 clove garlic, minced Sea salt to taste 1/4 cup (60 mL) balsamic vinegar 1 tsp (5 mL) grated orange peel 1/2 cup (125 mL) fresh ricotta cheese Trim stems from beets, but leave about 1/2 in (1.25 cm) still attached (this prevents loss of colour and nutrients during cooking). Place beets on parchment paper-lined baking sheet. Lightly coat with 1/2 tsp (2 mL) oil. Roast in preheated 400 F (200 C) oven until tender, about 40 to 50 minutes. When cool enough to handle, peel skins. Chop beets into small pieces. While beets are roasting, wash beet greens well. Coarsely chop leaves and stems, then set aside. In large pot, boil pasta until al dente, about 8 minutes. Meanwhile heat remaining oil in large frying pan set over medium heat. Add shallot, garlic, and salt. Stir until softened, 4 to 6 minutes, then add beet leaves and stems. Stir until wilted, then stir in beets, vinegar, and orange peel. Simmer to blend flavours, 2 to 3 minutes. Remove from heat. Before draining pasta, ladle out 1/2 cup (125 mL) water. Drain noodles, then return to pot. Add beet mixture; stir to coat evenly. If necessary, add some of the pasta water to make it saucier. Crumble ricotta over top. Serves 4. Each serving contains: 318 calories; 11 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 35 g carbohydrates; 7 g fibre; 258 mg sodium source: " Think Green ", alive #341, March 2011

This is a new take on classic Portuguese kale soup. The fiery mustard greens perk up the flavour and are tempered by mellow potatoes and beans. 1 - 2 oz (56 g) spicy turkey sausage link 1 Tbsp (15 mL) extra-virgin olive oil 3 cloves garlic, minced 2 carrots, sliced 1 celery stalk, chopped 1 onion, chopped Sea salt and ground pepper to taste 1 large Yukon Gold potato, peeled and cubed 4 cups (1 L) water or low-sodium chicken broth 2 cups (500 mL) water 1 - 14 oz (398 mL) can great northern beans, drained and rinsed 1 tsp (5 mL) dried oregano leaves 1 tsp (5 mL) sweet smoked paprika 1 large bunch mustard greens, washed and thinly sliced Slice sausage into rounds. Heat oil in large stockpot set over medium-high heat. Add sausage and fry until lightly browned on both sides, 3 to 5 minutes. Remove to a plate. Reduce heat to medium. Add garlic, carrots, celery, and onion to pan. Season with salt and pepper. Saute for 5 minutes. Add chicken broth, water, beans, oregano, and paprika. Cover and simmer until carrots and potatoes are very tender, 20 to 25 minutes. Stir in greens and simmer just until wilted, 2 to 3 minutes. For a thicker soup, remove and pur'ee one-quarter of the soup, then stir it back in pot. Stir in sausage. Serves 6. Each serving contains: 157 calories; 10 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 6 g fibre; 173 mg sodium source: " Think Green ", alive #341, March 2011

Young turnip greens are tender and pleasingly sharp, while older ones are more piquant in flavour. This full-flavoured almond ginger sauce with its high oil content helps us absorb the fat-soluble vitamins (A, D, E, and K) found in dark greens. 1/4 cup (60 mL) extra-virgin olive oil 3 Tbsp (45 mL) rice vinegar 1 Tbsp (15 mL) low-sodium soy sauce 1 Tbsp (15 mL) almond butter 1 Tbsp (15 mL) honey 2 tsp (10 mL) dark sesame oil 2 tsp (10 mL) Dijon mustard 1 tsp (5 ml) minced ginger 1 clove garlic, minced 1 tsp (5 mL) extra-virgin olive oil 1 - 14 oz (400 g) package pressed tofu, cut into cubes 2 small bunches turnip greens or 1 bunch each turnip greens and spinach To make sauce, whirl 1/4 cup (60 mL) oil with rice vinegar, soy sauce, almond butter, honey, sesame oil, Dijon mustard, ginger, and garlic in blender. Sauce will be thick. Coat wok with 1 tsp (5 mL) oil and set over medium-high heat. Add tofu and stir-fry until golden, 3 to 4 minutes. Pour in sauce, then add greens. Stir constantly until wilted, 2 to 3 minutes. Serves 4. Each serving contains: 261 calories; 10 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 12 g carbohydrates; 3 g fibre; 255 mg sodium source: " Think Green ", alive #341, March 2011

This is a popular dessert dish in Mexico during strawberry season. Our lighter, tangier version is not heated and is made without the sugar, masa harina (dried, powdered flour dough), and milk found in the original recipe. 4 cups (1 L) ripe strawberries, washed and hulled 2 ripe bananas, peeled 2 cups (500 mL) low-fat plain yogourt 2 cups (500 mL) water 2 tsp (10 mL) fresh chocolate mint leaves, chopped (use regular mint if chocolate is not available) 1 Tbsp (15 mL) honey 1 tsp (5 mL) ground cinnamon Reserve 6 strawberries and 1 tsp (5 mL) chocolate mint leaves. Process all ingredients in a blender or food processor to a thick, pourable consistency. Add a bit of water to thin mixture if required; divide among 6 glass serving cups. Slice reserved strawberries; fan them out on top of each cup, and sprinkle with chopped mint leaves. Serves 6. Each serving contains: 129 calories; 5 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 3 g fibre; 62 mg sodium source: " Cinco de Mayo ", alive #343, May 2011

This colourful salsa has the same colours (green, white, and red) as the Mexican flag! 1 small white onion, peeled and diced 2 ripe tomatillos, chopped 1 green onion, thinly sliced 2 ripe tomatoes, chopped (add pulp and seeds left from guacamole recipe) 1 clove garlic, minced 1 small jalapeno pepper, finely chopped (seeds and ribs removed) 1 tsp (5 mL) extra-virgin olive oil 2 tsp (10 mL) red wine vinegar Sea salt and pepper to taste Combine ingredients in bowl; season to taste. Cover and let salsa rest for 1/2 hour to allow flavours to mingle. Serves 6. Each serving contains: 25 calories; 1 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 4 g carbohydrates; 1 g fibre; 3 mg sodium source: " Cinco de Mayo ", alive #343, May 2011