Food

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

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

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)

1 3/4 cup (430 mL) almond flour

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.

This sophisticated version of a southern favourite is a delicious and deceivingly nutritious party food.

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).

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.

These protein-packed nibblers can be served like popcorn. Leftovers can be added to soups, stir-fries, pastas, and salads.

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

1 1/2 lbs (750 g) small Brussels sprouts, washed well and trimmed

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.

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.

The sunny flavours of the Mediterranean are guaranteed to brighten a dark winter’s day.

Boost your immune system with our healthy chicken noodle soup. The chunky vegetables, quality protein, and noodles create a fun meal that sustains energy levels while nourishing hunger.

The mixture of carrots and coconut produces a delightful texture and taste that is enhanced by the flavour and nutrition of cashews.

This blend of Asian and North American ingredients satisfies taste buds with a mosaic of curry and barbecue flavours. Wholesome and satisfying, this stew tastes great over rice.

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.

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.

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.

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.

Almost any dried fruit works well for this decadent treat.

Using pumpkin purée in place of much of the oil makes this deeply spiced loaf deliciously lower in fat.

Mixed with yogourt and berries, this homemade, maple-infused granola makes for a knockout breakfast.