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
So simple to make, you’ll wonder why you ever paid so much for store-bought granola. Whip this recipe up on a Sunday afternoon and store in an airtight container for up to three weeks. 2 cups (250 mL) rolled oats 1 1/4 cups (310 mL) pecans or walnuts (or a combination) 1/3 cup (80 mL) ground flaxseed 1 cup (250 mL) dried apples, chopped 1 cup (250 mL) apple juice 1/2 cup (125 mL) unsweetened applesauce 3/4 cup (180 mL) brown rice syrup 2 Tbsp (30 mL) coconut oil 1 Tbsp (15 mL) ground cinnamon 1 Tbsp (15 mL) vanilla extract Preheat oven to 350 F (180 C). In large bowl, combine oats, nuts, and flaxseed. Toss until oat mixture is coated. Spoon mixture onto cookie sheet and bake for 10 minutes. Remove from oven and set aside to cool. Reduce heat to 250 F (120 C). In medium saucepan on medium-high heat, combine chopped apple, apple juice, applesauce, brown rice syrup, coconut oil, and cinnamon. Bring to boil then reduce mixture to simmer for 15 minutes. Remove from heat; stir in vanilla. In large bowl, combine wet ingredients with oat mixture and toss to coat. Transfer to cookie sheet and bake for an additional 40 minutes or until mixture is lightly browned, stirring every 10 minutes. Source: " Meals on the Run ", alive #344, June 2011
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
Cooking homemade beans is easy, especially if you own a slow cooker. Not only do these tasty beans improve with the long slow cook, but using a slow cooker (Crock-Pot) will save you money on electrical bills. At first glance there appears to be a lot of carbohydrates per serving, but bear in mind that beans are a source of complex carbohydrates. There are only 2 tsp (10 mL) added sugar per serving; the rest of the carbohydrates are coming from the beans and the naturally occurring sugars found in the onions, apricots, and tomatoes. The addition of dried apricots adds some natural sweetness plus a small dose of beta carotene. Did you know? Beans are packed full of vitamins, minerals, fibre, protein, and antioxidants, plus they have a low glycemic index, which makes them one of the most perfect foods for people living with diabetes. Tips This version is family friendly; if you need more kick, double the cracked pepper and add some hot sauce when serving. If you love the flavour of molasses, use blackstrap molasses.
Shepherd’s pie has two names: traditionally called cottage pie, it was made with beef while shepherd’s pie was made with lamb. These English/Irish dishes were made with leftover roasted meat chopped finely and whatever mashed potatoes and cooked vegetables were left over from the Sunday night dinner. To put a healthier spin on this dish, I substituted extra-lean ground turkey for the lamb or beef and sweet potatoes for regular white potatoes. Whichever way you make it, this dinner is economical and easy to make, especially if you are using leftover cooked vegetables. Serve with a tossed green salad. Did you know? To thaw frozen vegetables, place them in a colander and run hot water over them until they thaw. Drain well and then add them to the recipe. Tip Sweet potatoes contain beta carotene, which our bodies convert into vitamin A. This vitamin is needed for cell growth and development; for healthy skin, bones, teeth, nails, and vision; and for maintaining healthy immunity.
This easy-to-make main meal is all about assembly. You don’t have to cook anything beforehand; just open one package, one can, and two jars; grate some cheese; and voila, dinner is ready. Serve with a tossed green salad. Did you know? Refried beans are traditionally made with a lot of fat, usually lard. To avoid extra saturated fat look for cans that say low-fat and vegetarian on the label. Tip Salsa is flavourful and adds zip to this dish, but most bottled brands are high in sodium. Look for fresh salsa in the deli, which tends to be lower in sodium, or make your own without adding any salt.
This gluten-free pumpkin roll is so delicious, no one will suspect that it does not contain wheat flour. Alternate instructions are included if you prefer to use wheat flour. This recipe can be made ahead and stored in the freezer. Cake: 3 large eggs, separated 3/4 cup (180 mL) sugar *1/2 cup (125 mL) fine ground brown rice flour *1/4 cup (60 mL) tapioca flour *1 tsp (5 mL) powdered egg replacer *1/4 tsp (1 mL) guar gum 1 tsp (5 mL) baking powder 1 tsp (5 mL) ground cinnamon 1/8 tsp (0.5 mL) nutmeg Pinch of salt 2/3 cup (160 mL) canned solid pack pumpkin 2 Tbsp (30 mL) freshly squeezed orange juice 1 Tbsp (15 mL) powdered sugar Filling: 1/3 cup (80 mL) cream cheese, at room temperature 1/3 cup (80 mL) powdered sugar 1 tsp (5 mL) freshly squeezed orange juice 1 tsp (5 mL) zest from organic navel orange 1 tsp (5 mL) vanilla extract 1 cup (250 mL) whipping cream Preheat oven to 375 F (190 C). Grease a 13 x 9 in (33 x 23 cm) rimmed cookie sheet or jelly roll pan. Cover with parchment paper and allow a little to overhang the ends. Grease parchment paper. Beat egg whites until stiff. In a large separate bowl, mix dry ingredients well. In a third bowl, beat egg yolks until thick. With a wire whisk, gently fold pumpkin and orange juice into egg yolks. Add to dry mixture and mix just until combined. Take a quarter of the beaten egg whites and fold into pumpkin mixture. Using the whisk, add remaining egg whites, folding them in carefully. Pour batter into prepared pan, spreading evenly. Bake until toothpick inserted into centre of cake comes out clean, about 15 minutes. While the roll is baking, prepare a clean, thin kitchen towel by sifting icing sugar over the surface. When cake is ready, allow to cool on a rack for 5 minutes. Then quickly flip the cake over onto the towel, using the parchment paper to lift it out of the pan. Gently remove the parchment paper. Roll up cake in the towel, starting with the short side of the cake. Allow to cool completely. While cake is cooling, prepare the filling: Beat the softened cream cheese with the powdered sugar, on high, until light and fluffy. Add the orange juice, zest, and vanilla; mix until well combined. In a separate bowl, whip the cream. Fold the cream cheese into the whipped cream. When cake is completely cool, gently unroll it. Do not worry if there are cracks; they will get filled in with the cream. Spread inner layer of cake with filling and re-roll cake. Place on serving platter and spread remaining cream over the top of the cake. You may serve immediately as this cake is very moist, but it will set better if allowed to chill for several hours before cutting. To decorate, drizzle some maple syrup over the top of the cake, sprinkle with pumpkin seeds, or arrange thin orange slices on top. To make ahead: I have had success freezing the cake (after it has cooled) in the deep freezer for up to two weeks. Unroll the cake and remove the towel. Re-roll using plastic wrap between the roll layers. Put roll into a large, sealable freezer bag. To thaw, remove from freezer and let stand at room temperature for several hours; then proceed with the filling instructions. Source: alive #305, March 2008
Sorrel is a hardy spring herb. It has a unique sour taste that is refreshing in a soup. Soup: 3 Tbsp (45 mL) butter 1 Spanish onion, peeled and sliced 2 potatoes, peeled and sliced 12 fresh sorrel leaves 2 bay leaves 6 cracked black peppercorns 8 cups (2 L) chicken stock Salt to taste Garnish: 3 Tbsp (45 mL) crème fraîche 2 sorrel leaves, cut into julienne Melt the butter in a soup pot on medium heat. Add the onions and gently sauté or 5 minutes. Add the rest of the soup ingredients and simmer for 30 minutes or until the potatoes are tender. Puree in a food processor. Warm six soup bowls. Pour soup into each bowl. Place a dollop of crème fraîche and a sprinkling of sorrel julienne on top of the crème fraîche in each bowl. Serve at once. Serves 6.
1/4 cup (60 mL) plain, whole almonds 2 cloves garlic 2 cups (500 mL) fresh arugula leaves, trim stems (use small, young leaves they are less pungent and bitter) 1/2 cup (125 mL) extra-virgin olive oil 1/4 tsp sea salt 1/3 cup (80 mL) grated Parmigiano Reggiano cheese (optional) Add almonds and garlic to food processor and mix until well combined. Add arugula leaves and salt, pulse briefly. Slowly add olive oil and mix until texture is creamy. If mixture is too thick, add a bit more oil. Add cheese if desired. Refrigerate in tightly sealed container will keep for several days. Pesto may be frozen (without cheese). Add the cheese after the pesto is thawed.
Chill the tea, juice, and soda water before combining them in this delicious fruit punch. 2 cups (500 mL) strong rooibos tea, brewed and chilled 1 cup (250 mL) apple juice 1 cup (250 mL) mango nectar 2 cups (500 mL) sparkling soda water 1 mango, sliced into slivers 1 cup (250 mL) strawberries, sliced 1 cup (250 mL) crushed pineapple Sprigs of mint In a large punch bowl, combine rooibos tea and fruit juices. Add soda water just before serving, and then add fruit. Garnish with mint. Serve with ice cubes. Makes 6 cups.