Food

The nori topping cranks up the flavour, but this frittata is equally good with a fiery salsa. 2 sheets nori 1/4 cup (60 mL) hempseeds 1 tsp (5 mL) sesame oil 1/2 tsp (2 mL) sea salt 1/2 bunch asparagus, about 1/2 lb (225 g) 2 tsp (10 mL) vegetable oil 2 cups (500 mL) cremini or shiitake mushrooms, sliced 8 eggs 1 1/2 cups (350 mL) cherry tomatoes, quartered 5/8 cup (5 oz) soft goat cheese 1/3 cup (80 mL) unflavoured hemp milk 1 Tbsp (15 mL) fresh thyme, chopped Salt and pepper to taste Break nori sheets into small pieces and combine with hempseeds, sesame oil, and salt. Heat skillet over medium heat and toast nori mixture for 3 to 4 minutes, or until fragrant and hempseeds have turned lightly golden. Remove from heat and set aside. Trim woody ends from asparagus and slice stalks into 4 pieces. In 10 to 12 in (25 to 30 cm) ovenproof skillet, heat vegetable oil over medium heat; cook asparagus and mushrooms for 5 minutes, or until asparagus is tender. In bowl, lightly beat eggs and combine with tomatoes, goat cheese, hemp milk, thyme, salt, and pepper. Pour egg mixture into skillet, cover and cook for 8 to 10 minutes, or until sides are firm but top is still slightly runny. Preheat broiler. Place skillet in oven and broil until golden and set, about 2 minutes. Slice frittata and serve garnished with toasted nori hemp. Serves 4. Each serving contains: 314 calories; 26 g protein; 21 g total fat (9 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 428 mg sodium source: " Hooray for Hemp ", alive #343, May 2011

This riff on truffles is the perfect salty-sweet treat. 1/2 cup (125 mL) raw cane sugar 1/2 tsp (2 mL) cornstarch 1 cup (250 mL) hemp butter 1 tsp (5 mL) vanilla extract 4 oz (113 g) 70% dark chocolate, chopped Fleur de sel Place sugar and cornstarch in blender. Blend on high until powdery, stopping a couple of times to stir up sugar on the bottom. In bowl, mix together powdered sugar mixture, hemp butter, and vanilla. Roll into 18 equal-sized small balls. Place balls on baking sheet lined with waxed or parchment paper and freeze until firm, about 1 hour. Melt chocolate, stirring until smooth in metal or glass bowl over saucepan of simmering water. Roll hemp balls in melted chocolate, garnishing each with a few grains of fleur de sel as you go. Refrigerate until chocolate is set, about 30 minutes. Makes 18 balls. Each serving contains: 213 calories; 8 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 10 g carbohydrates; 1 g fibre; 28 mg sodium source: " Hooray for Hemp ", alive #343, May 2011

With a healthy balance of protein, carbohydrates, and beneficial fats, this smoothie works equally well for post-workout recovery as it does for a breakfast on the go. 1 1/2 cups (350 mL) plain or vanilla hemp milk 1 tsp (5 mL) vanilla extract 1 tsp (5 mL) hemp oil 1/4 cup (60 mL) hemp protein powder 1/4 cup (60 mL) wheat germ 1/4 tsp (1 mL) cardamom or cinnamon 1/3 cup (80 mL) pitted dates, chopped 1/2 cup (125 mL) strawberries, preferably frozen 1/2 cup (125 mL) blueberries, preferably frozen Place hemp milk in blender. Add remaining ingredients in order specified. Turn blender on low setting and process for 20 seconds. Switch to high setting and blend until dates and frozen fruit are broken down, about 1 minute. Serves 2. Each serving contains: 282 calories; 13 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 36 g carbohydrates; 8 g fibre; 45 mg sodium source: " Hooray for Hemp ", alive #343, May 2011

Make like a chef and individually plate each salad for real show appeal. 4 cups (1 L) tightly packed organic spring mix (a mixture of baby salad greens)—about half of a 5 oz (142 g) package ofspring greens mix 12 cherry tomatoes, washed and cut into halves 1/2 English cucumber, washed and cut in half and then sliced into 1/4 in (0.6 cm) slices Dressing 1 Tbsp (15 mL) low-fat mayonnaise 1 Tbsp (15 mL) low-fat plain yogourt 2 Tbsp (30 mL) apple cider vinegar 1 Tbsp (15 mL) pure maple syrup Toss together spring mix, tomatoes, and cucumbers in large bowl. Whisk together mayonnaise, yogourt, vinegar, and maple syrup in small bowl. Pour over top the salad and toss well. Divide equally among 4 plates and serve with freshly cracked pepper if desired. Serves 4. Each serving, including dressing, contains: 50 calories; 1.8 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 7.5 g carbohydrates; 1.8 g fibre; 43 mg sodium source: " Mother's Day Meal ", alive #343, May 2011

This quick and easy dish goes really well with cooked brown or red rice and your favourite green vegetable. If local asparagus is available, try steaming it; if not, go with steamed broccoli. 1 medium onion 3 Tbsp (45 mL) Dijon mustard 2 Tbsp (30 mL) pure maple syrup 1 tsp (5 mL) paprika 2 Tbsp (30 mL) low-sodium chicken broth 8 organic skinless, boneless chicken thighs (approximately 1 1/2 lbs/ 700 g) 1 - 398 mL (14 oz) can peach halves in light syrup, water, or fruit juice, drained Dice the onion and set aside. Mix together Dijon mustard, maple syrup, and paprika in small bowl until smooth, using a fork. Stir in chicken broth and set aside. Heat large skillet over medium heat. Brown chicken on both sides. Remove from pan and place in clean dish. Add onion to pan and sauté for 2 minutes. Add chicken back to pan. Add peaches and pour mustard mixture over top. Place tight-fitting lid over top, reduce heat to simmer, and cook for 20 minutes. Turn chicken over halfway through the cooking time. Cook until chicken is cooked and has reached an internal temperature of 165 F (74 C). Remove chicken and place on clean plate, cover. Turn heat up to medium and bring sauce to a boil; gently boil for 3 to 5 minutes or until it thickens. Serve each person 2 chicken thighs. Evenly spoon on the peaches and sauce. Serves 4. Each serving contains: 390 calories; 40 g protein; 14 g total fat (4 g sat. fat, 0 g trans fat); 27 g carbohydrates; 2 g fibre; 417 mg sodium source: " Mother's Day Meal ", alive #343, May 2011

Every mom I know loves chocolate. If your mom is a chocolate lover, this is the dessert for her. A pudding cake is unique because the cake and sauce are all cooked in the same pan in the oven. It’s easy to follow and even easier to eat! Pudding sauce 1/4 cup (60 mL) cocoa powder 1/2 cup (125 mL) dark brown sugar, well packed (see note) 1/2 cup (125 mL) granulated cane sugar 1 1/2 cups (350 mL) hot tap water Cake 1 cup (250 mL) whole wheat flour (see note) 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) cinnamon 1/2 cup (125 mL) granulated cane sugar 1/4 cup (60 mL) cocoa powder 1/4 cup (60 mL) chocolate chips, at least 70 percent cocoa mass 1/2 cup + 2 Tbsp (155 mL) skim milk or soy beverage 1 tsp (5 mL) pure vanilla extract 3 Tbsp (45 mL) butter, melted Move oven rack to the centre of oven. Preheat oven to 350 F (180 C), lightly grease or oil an 8 x 8 in (2 L) metal baking pan. Set aside. Prepare the pudding sauce In medium bowl mix together cocoa powder and both sugars with wire whisk or large fork. Pour in hot water and beat until brown sugar is dissolved. Set aside. Prepare the cake In large bowl mix together flour, baking powder, cinnamon, sugar, cocoa powder, and chocolate chips with wire whisk or large fork. In medium bowl, mix together milk or soy beverage, vanilla, and melted butter with fork. Pour into flour mixture. Mix together well, using large wooden spoon. It will be very thick. Spoon into prepared pan and spread out evenly. Stir pudding sauce again and then pour it over cake batter. Place in oven and bake for 45 to 50 minutes. Check for doneness by inserting a toothpick in centre of the cake: if it comes out dry-looking, the cake is ready. Carefully remove from oven—the pudding sauce is a liquid and very hot. Cool for 20 to 30 minutes. Scoop out a serving into rimmed soup bowl or small bowl, spoon over some of the pudding sauce. Serve with small scoop of vanilla frozen yogourt if desired. Serves 8 to 10. Each serving (for 8) contains: 314 calories; 6 g protein; 14 g total fat (8 g sat. fat, 0 g trans fat); 51 g carbohydrates; 6 g fibre; 27 mg sodium Note: when measuring brown sugar, pack the sugar in the measuring cup and then level it off. It should look like a sand castle. Note: when measuring flour, spoon the flour into a dry measuring cup, not the glass type used for liquids, and then carefully level it off with a flat edge. source: " Mother's Day Meal ", alive #343, May 2011

The crisp texture and sweet flavour of enoki mushrooms make them a perfect addition to any green salad. 1/3 cup (80 mL) extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 2 cups (500 mL) baby spinach 2 cups (500 mL) enoki mushrooms, roots trimmed 1 cup (250 mL) carrot, grated 2 green onions, sliced thinly 1 cup (250 mL) raspberries In small bowl mix together olive oil and balsamic vinegar until well combined. Set aside. Place spinach, mushrooms, grated carrot, and green onions in large salad bowl and toss. Drizzle olive oil and balsamic vinegar mixture over salad. Garnish with raspberries. Serves 4. Each serving contains: 210 calories; 2 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 4 g fibre; 35 mg sodium source: " Incredible Mushrooms ", alive #343, May 2011

Cremini mushrooms add a delicious earthy flavour to any traditional omelette recipe. 2 medium free-range eggs Dash of ground black pepper 1 Tbsp (15 mL) extra-virgin olive oil 1 cup (250 mL) fresh cremini mushrooms, sliced 1 clove garlic, minced 1/2 tsp (2 mL) dried oregano 1/2 cup (125 mL) cherry tomatoes, sliced A few sprigs fresh flat-leaf parsley, chopped finely Crack eggs into small bowl. Add black pepper and whisk with fork until frothy. Sauté mushrooms with garlic and oregano in olive oil over medium heat until golden brown. Pour whisked eggs over top of mushrooms, moving skillet around to distribute evenly. When bottom of egg begins to set, add cherry tomatoes to 1/2 of the omelette. Using spatula, carefully turn other side of the omelette over the side with tomatoes. Continue cooking until egg is fully set. Remove from pan and place on plate. Garnish with parsley. Serves 1. Each serving contains: 289 calories; 14 g protein; 23 g total fat (5 g sat. fat, 0 g trans fat); 9 g carbohydrates; 2 g fibre; 138 mg sodium source: " Incredible Mushrooms ", alive #343, May 2011

The size and meaty texture of the portobello cap make it a perfect substitute for a beef burger. 1/4 cup (60 mL) extra-virgin olive oil 2 cloves garlic, peeled and minced 4 large portobello mushrooms, stems removed 4 whole wheat hamburger buns 1 cup (250 mL) baby spinach 1 small tomato, sliced 1 small avocado, sliced Mix garlic and oil together in small bowl. Brush each portobello cap with oil and garlic mixture. Grill mushroom caps over medium heat until just tender. Place 1 mushroom cap on 1/2 of each bun. Top the 4 caps with even amounts of spinach, tomato, and avocado. Drizzle any leftover oil on top of veggies and place remaining 1/2 of each bun on top. Serves 4. Each serving contains: 343 calories; 8 g protein; 24 g total fat (4 g sat. fat, 0 g trans fat); 29 g carbohydrates; 7 g fibre; 213 mg sodium source: " Incredible Mushrooms ", alive #343, May 2011

A yummy flashback to the 1950s. 4 free-range eggs 2 Tbsp (30 mL) low-fat mayonnaise 1 Tbsp (15 mL) plain low-fat yogourt 1 Tbsp (15 mL) red onion or fresh chives, minced 2 tsp (10 mL) capers, rinsed and minced 1/4 tsp (1 mL) freshly cracked pepper Sprinkle of paprika Tip: Eggs that have been in your fridge for about a week are the best eggs to hard-cook, and easier to peel too. Store hard-cooked eggs in the fridge for up to seven days. Place eggs in medium pot; cover with cold water and bring to a boil. Once water is boiling, cover pot, remove from heat, and let sit for 18 to 20 minutes. Drain water and run cold water over eggs to cool them. The night before the picnic, peel eggs. Rinse under cold water to make sure there isn’t a speck of shell left. Pat dry. Cut into halves. Remove yolk by gently popping it out. Place yolks in bowl and mash gently with a fork. Stir in mayonnaise, yogourt, onion or chives, capers, and pepper. Scoop out about 1/8 of the mixture and spoon into halved egg whites. Sprinkle with paprika. Place snugly in container with tight-fitting lid so eggs won’t slide around in transit. Store in fridge overnight and pack into an insulated cooler the day of the picnic. Makes 8 halves. Two halves contain: 94 calories; 6 g protein; 7 g total fat (1.6 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 116 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011

For the vegetarians at the picnic! 2 Tbsp (30 mL) apple cider vinegar 1 Tbsp (15 mL) extra-virgin olive oil 3 cloves garlic, minced 2 Tbsp (30 mL) sun-dried tomatoes in oil 1 - 19 oz (540 mL) can mixed beans, drained and rinsed 2 stalks celery, diced 1 cup (250 mL) grape tomatoes, cut in half 1 large orange pepper, diced 1/2 cup (125 mL) green onions or chives, finely sliced 1/2 cup (125 mL) fresh parsley, chopped Cracked black pepper to taste The night before the picnic: whisk apple cider vinegar and oil together in small bowl. Add garlic. Place sun-dried tomatoes on paper towel to absorb any excess oil. Chop finely. Set aside. In large bowl, toss together beans, celery, grape tomatoes, orange pepper, green onions or chives, and parsley. Add sun-dried tomatoes. Pour dressing over top and toss well. Store in fridge overnight and pack in insulated cooler the day of the picnic. Makes 4 - 1 1/4 cup (310 mL) servings. One serving contains: 223 calories; 11 g protein; 6.1 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates; 10 g fibre; 306 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011

This family-friendly oven-baked chicken is easy to make and can be cooked and stored in your fridge for up to two days before the picnic. 1 cup (250 mL) whole grain cereal flakes 1 Tbsp (15 mL) paprika 1 Tbsp (15 mL) cracked black pepper 1 tsp (5 mL) onion powder 1 tsp (5 mL) dry mustard 1 tsp (5 mL) cumin 1/4 tsp (1 mL) cayenne pepper 1/4 cup (60 mL) plain low-fat yogourt 1 tbsp (15 mL) skim milk 4 free-range bone-in chicken thighs or drumsticks The night before the picnic: preheat oven to 400 C (200 F). Line a rimmed baking sheet with parchment paper. Place cereal flakes into food processor or blender. Pulse until crushed. (Or crush with potato masher, or place flakes in clean plastic bag and roll with a rolling pin.) Add paprika, pepper, onion powder, dry mustard, cumin, and cayenne; pulse until spices have been well incorporated. Place crumb mixture in shallow-rimmed dish or medium bowl. In separate medium bowl, whisk together yogourt and milk. Wash your hands. Remove skin from chicken thighs and discard. Wash hands. Brush both sides of 1 thigh with yogourt mixture using pastry brush. Then place it into crumb mixture and press down firmly to coat. Turn to coat the other side and place on prepared baking sheet. Repeat with remaining chicken thighs. Roast for 45 to 55 minutes, or until the internal temperature of chicken is 165 F (74 C). Remove from oven and let cool. Remove from pan and place in resealable container and store in fridge for up to 2 days. The day of the picnic: pack container of chicken into insulated cooler bag with a large cold source on top of container. Don’t bring it out until serving time, and stow leftovers immediately back in cooler bag with cold source after serving. Makes 4 servings. One serving (1 thigh) contains: 258 calories; 28 g protein; 11 g total fat (3.2 g sat fat, 0 g trans fat); 8.9 g carbohydrates; 2.8 g fibre; 123 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011

Commercial iced tea is loaded with sugar and isn’t a great source of antioxidants. Homemade is a much healthier choice. This homemade version isn’t too sweet, so you can either adjust the amount of honey or your taste buds! 6 regular black tea bags 4 cups (1 L) cold water 1/4 cup (60 mL) honey 1/4 cup plus 2 Tbsp (90 mL) 100% pure blackcurrant juice (not from concentrate) Fresh mint leaves, washed and patted dry The night before the picnic: boil water. In large teapot, add tea bags, pour boiled water over top, and let steep for at least 5 to 10 minutes. (I prefer a stronger tea flavour for this drink, so I let the tea steep for 10 minutes.) When tea is at your preferred strength, remove bags. (Use the leftover bags in your garden as compost.) Pour tea into large measuring cup that will hold at least 5 cups(1.25 L) hot liquid. Add honey, and stir until dissolved. Add blackcurrant juice, and store covered in the fridge. The day of the picnic: pour iced tea into thermos. Pack a container of ice cubes. To serve: Add ice to glasses and pour in tea; garnish with fresh mint leaves. Makes 4 cups (1 L). One cup (250 mL) contains: 75 calories; 20 g carbohydrates; 1 mg sodium Source: " Picnics & Potlucks ", alive #344, June 2011

The easiest and most popular dessert to take on a picnic is the ever-portable cookie. And what makes a cookie perfect? Chocolate chips, of course. 1/4 cup (60 mL) unsalted butter, at room temperature 2 Tbsp (30 mL) organic canola oil 1/2 cup (125 mL) organic cane sugar 1/4 cup plus 2 tbsp (90 mL) dark brown sugar, packed 1 large free range egg 1/2 tsp (2 mL) pure vanilla extract 1 cup (250 mL) whole grain cereal flakes 3/4 cup (180 mL) stone-ground whole wheat flour 3/4 cup (180 mL) large flake oats 2 Tbsp (30 mL) ground flaxseed 2 tsp (10 mL) cinnamon 1/4 tsp (1 mL) baking powder 1/4 tsp (1 mL) baking soda 1/4 cup (60 mL) unsweetened flaked coconut 1/4 cup (60 mL) dark chocolate chips Set rack in your oven to the middle. Preheat oven to 375 F (190 C). Line cookie sheet with parchment paper or grease lightly with oil. In large bowl, beat butter until fluffy. Beat in canola oil 1 Tbsp (15 mL) at a time until it is well incorporated and butter/oil mixture is fluffy. Add both sugars and beat until fluffy. Add egg and vanilla extract and beat until fluffy. In medium bowl, mix together cereal flakes, flour, oats, flaxseed, cinnamon, baking powder, and baking soda. Stir in coconut and chocolate chips. Add to butter/sugar mixture. Beat in until cereal flakes are well distributed. If you are using an electric mixer, start off on low and then when incorporated turn up to high. Drop by heaping tablepoonfuls onto the prepared pan. Lightly press down to flatten. Bake for 12 to 14 minutes, or until golden brown around the edges. The longer you bake them, the crispier they will get. Let cool slightly on cookie sheet and then remove to cooling rack; store in airtight container for up to 1 week, or freeze for up to 3 months. Makes 30 cookies. One cookie contains: 90 calories; 1 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 12 g carbohydrates; 1 g fibre; 19 mg sodium Tip: These cookies are so delicious, you’ll find them irresistable. But watch your intake of this sweet treat or you’ll quickly overdo it. Source: " Picnics & Potlucks ", alive #344, June 2011

You may substitute raw grated or roasted beets—feel free to experiment. Be  aware that handling beets will stain your skin; you may want to wear gloves when  preparing. Salad 2 or 3 beets, different colours if you like, peeled and  quartered 2 cups (500 mL) mixed baby greens 1/2 cup (125 mL) goat chèvre  or feta cheese Mint or cilantro to garnish Vinaigrette 2 shallots, minced 1 1/2 Tbsp (23 mL) balsamic  vinegar or lemon juice 1/4 cup (60 mL) extra-virgin olive oil 1/2 tsp (2  mL) raw sugar (optional) Salt and freshly ground black pepper to taste Steam beets until tender, about 15 minutes. While beets are cooking, whisk  together ingredients for the vinaigrette in small bowl and crumble cheese. Toss greens with half of the vinaigrette, and put a handful of greens on each  of 4 plates. When beets are done, allow to cool, peel, then cut into small  chunks and toss with remaining dressing. Arrange beets on top of greens,  sprinkle with goat cheese, and garnish with mint or cilantro leaves, if  desired. Serves 4. Each serving contains: 209 calories; 5 g protein; 19 g total fat (6 g sat.  fat, 0 g trans fat); 6 g carbohydrates; 1 g fibre; 142 mg sodium Did you know? Like spinach and chard, the beet is a member of the amaranth  family ( Amaranthaceae-Chenopodiaceae ). Its ancestor is the wild beet,  or sea beet, which dates all the way back to prehistoric times. Originally eaten  for its leafy green tops, the roots were cultivated by the ancient Romans. By  the 16th century they had become popular not only as livestock fodder, but also  in family kitchens throughout northern Europe. from " Unbeatable Beets ", alive #344, June 2011

This is a delicious, nutrient-rich meal that doesn’t even require venturing out of the bulk and produce sections of the supermarket. 1 cup (250 mL) cooked quinoa (found dried in the bulk aisle) 1/4 cup (60  mL) dried cranberries 1/4 cup (60 mL) toasted almonds 1/3 English  cucumber, peeled, seeded, and chopped 1 Tbsp (15 mL) extra-virgin olive  oil Juice of 1/2 lemon Mix cooked quinoa with cranberries, almonds, and cucumber. Toss with olive oil and lemon juice. Source: " Meals on the Run ", alive #344, June 2011

Once you’ve tried this, you’ll never want another drive-thru breakfast—and you’ll be experimenting with your own nutritious combinations. 1 cup (250 mL) almond milk 1/2 banana Handful of spinach or kale 1/2  cup (125 mL) frozen or fresh berries 1 tsp (5 mL) flaxseed oil Combine almond milk with banana, berries, and flaxseed oil. Blend until smooth. Source: " Meals on the Run ", alive #344, June 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

8 cups (2 L) organic greens 1 mango, peeled and chopped 1 red pepper, chopped 2 scallions, chopped 8 cooked chicken breast halves, sliced 2 Tbsp (30 mL) broth (chicken or vegetable) 1/4 cup (60 mL) lime juice 1 Tbsp (15 mL) honey 2 cloves garlic, minced 1 tsp (5 mL) Dijon mustard 3 Tbsp (45 mL) extra-virgin olive oil Salt and pepper to taste 1/4 cup (60 mL) chopped pecans In small bowl, combine greens, mango, red pepper, scallions, and chicken. In measuring cup, whisk together broth, lime juice, honey, garlic, and mustard. Add olive oil slowly and whisk until blended. Season to taste with salt and pepper. Pour over salad and toss until well combined. Top with chopped pecans. Serves 8. Each serving contains: 253 calories; 28 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 93 mg sodium Source: " P-nuts! Get Your P-nuts! ", alive #344, June 2011

4 cups (1 L) baked sweet potatoes, cooled and cubed 1 tart apple, diced 2  Tbsp (30 mL) green onion, chopped 1/2 cup (125 mL) raisins 1/4 cup (60 mL)  pistachios, chopped, toasted 3 Tbsp (45 mL) light mayonnaise 3/4 cup (180  mL) plain low-fat yogourt 1/4 cup (60 mL) apple juice 1/2 tsp (2 mL)  salt 1/4 tsp (1 mL) black pepper 1 heaping Tbsp (15 mL) curry powder In small bowl, combine sweet potatoes, apple, onion, raisins, and  pistachios. In measuring cup, mix together mayonnaise, yogourt, juice, and spices. Add to  sweet potato mixture and stir until well combined. Serve over lettuce leaves. Serves 6. Each serving contains: 246 calories; 5 g protein; 6 g total fat (1 g sat.  fat, 0 g trans fat); 47 g carbohydrates; 500 mg sodium Source: " P-nuts! Get Your P-nuts! ", alive #344, June 2011

Beets and dandelions brighten up this summer salad. Dressing 1/4 cup (60 mL) extra-virgin olive oil 1 1/2 Tbsp (22 mL) balsamic vinegar 1 tsp (5 mL) unrefined sugar Juice of 1/2 lemon Juice of 1 clementine or mandarin orange 1/2 tsp (2 mL) ground black pepper Dash of sea salt Mix ingredients and whisk until combined. Salad 4 beets 3 cups (750 mL) dandelion greens 2 cups (500 mL) arugula 1 clove garlic 1/2 cup (125 mL) blueberries 6 oz (170 g) soft goat cheese, cut into 1/4 in (0.64 cm) pieces 1/2 cup (125 mL) pine nuts Place scrubbed beets in baking pan, half covered with water; cook covered 1 to 1 1/4 hours at 425 F (220 C). Cool, peel, and cut into 1/2 in (1.25 cm) pieces. Break off tough lower stems of dandelions. Wash dandelions and arugula twice in cold water, dry thoroughly, and tear leaves into pieces. Rub salad bowl with crushed garlic clove; add leaves and toss. Add beets, blueberries, goat cheese, and dressing. Toss, sprinkle with pine nuts, and serve immediately. Serves 6. Each serving contains: 279 calories; 8 g protein; 23 g fat (6 g sat. fat, 0 g trans fat); 13 g carbohydrates; 3 g fibre; 169 mg sodium source: " Dandelions Add Zing ", alive #344, June 2011

Serve these sweet-kissed crepes for a weekend breakfast or as a dessert. For  dessert, these are even better with a scoop of vanilla ice cream or frozen  yogourt. Batter 1 cup (250 mL) whole wheat pastry flour 3/4  cup (180 mL) yellow cornmeal 2 large free-range eggs, lightly beaten 1 3/4  cup (430 mL) low-fat milk or unflavoured milk alternative 1/2 cup (125 mL)  water 1/4 cup (60 mL) sucanat or unprocessed sugar 2 Tbsp (30 mL) butter,  melted, or extra-virgin olive oil 2 Tbsp (30 mL) lemon zest 1/4 tsp (1 mL)  salt Filling 3 cups (750 mL) blueberries 1/2 cup (125 mL)  maple syrup 3/4 tsp (4 mL) cinnamon Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In medium saucepan, bring blueberries, maple syrup, and cinnamon to a boil.  Reduce heat and simmer for 10 to 15 minutes, or until blueberries begin to break  down. Prepare crepes according to basic crepe instructions. Use the fold-over method to plate  them, and top each with additional maple blueberry sauce. Makes 10 crepes. Each crepe contains: 231 calories; 6 g protein; 4 g total fat (1 g sat. fat,  0 g trans fat); 45 g carbohydrates; 3 g fibre; 94 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011

Most people think preparing crepes is a high-flying kitchen feat. But there’s no need to be intimidated—the process is surprisingly easy. With a little practice of the pour-tilt-swirl motion, you will find it takes no time at all to prepare a batch of  goodness. Using this basic crepe recipe, follow these simple steps for success. 1 cup (250 mL) whole wheat pastry flour* 2 large free-range eggs, lightly  beaten 1 cup (250 mL) low-fat milk or unflavoured milk alternative 1/2 cup  (125 mL) water 1/4 tsp (1 mL) salt 2 Tbsp (30 mL) extra-virgin olive oil *If you can’t find whole wheat pastry flour, substitute half whole wheat  flour and half all-purpose flour. Step 1: In mixing bowl or blender, whisk or blend together all  ingredients until smooth with no lumps. Cover and refrigerate for at least 1  hour or up to 24 hours. The batter should be the consistency of heavy cream.  Thin with more milk if necessary. Step 2: Lightly grease an 8 to 10 in (20 to 25 cm) skillet with  paper towel dipped in vegetable oil; heat over medium heat until a drop of water  sizzles on the surface. Pour in about 1/4 cup (60 mL) batter for an 8 in skillet  or 1/3 cup (80 mL) batter for a 10 in skillet onto one side of the pan. Quickly lift skillet off the burner, then tilt and swirl pan so batter covers  the bottom. Don’t fret if the crepe does not completely cover the pan or is not  perfectly round. Place pan back on heat and cook for about 2 minutes until edges begin to turn  golden brown, the centre has dried, and the crepe blisters on the  bottom. Step 3: Loosen with a thin spatula, flip and cook the other side  briefly, about 20 to 30 seconds. Often the first crepe turns out less than  perfect—adjust the batter thickness or pan heat if needed. Step 4: Slide crepe out of skillet and repeat with remaining  batter. (Coat pan with butter or oil as needed, about every third crepe.)  Fillings should be placed on the side of the crepe that cooked against the  skillet the longest. Makes 8 crepes. source: " Sweet & Savoury Crepes ", alive #345, July 2011

This highly flavourful crepe works well with any number of seasonal  vegetables. Batter 1 cup (250 mL) whole wheat pastry flour 1 cup  (250 mL) low-fat milk or unflavoured milk alternative 1/2 cup (125 mL)  water 2 large free-range eggs 2 Tbsp (30 mL) extra-virgin olive oil 1/2  tsp (2 mL) salt Sauce 1 cup (250 mL) cilantro 1/2 cup (125 mL) fresh  mint 1 clove garlic 1/3 cup (80 mL) extra-virgin olive oil 1 Tbsp (15  mL) red wine vinegar Filling 2 tsp (10 mL) extra-virgin olive oil 1 medium  zucchini, diced 1 large red bell pepper, sliced thinly 1 cup (250 mL) corn  kernels (about 1 large ear) Salt and pepper, to taste 4 cups (1 L) baby  spinach 1/2 cup (125 mL) reduced-fat mozzarella cheese, grated Blend together batter ingredients with whisk or in blender until smooth.  Cover and refrigerate for at least 1 hour. In food processor, mince cilantro, mint, and garlic. With machine running,  pour oil and vinegar in the top tube and process until well combined. Set aside. Prepare crepes according to basic crepe instructions. Keep warm  in the oven at 200 F (93 C). In skillet, heat 2 tsp (10 mL) oil over medium heat. Cook zucchini, bell  pepper, corn, salt, and pepper until vegetables have softened, about 5 minutes.  Stir in spinach and cook an additional 1 minute, or until wilted. Place vegetables on crepes, top with cheese, and roll. Garnish each rolled  crepe with herb sauce. Makes 8 crepes. Each crepe contains: 204 calories; 8 g protein; 11 g total fat (2 g sat. fat,  0 g trans fat); 21 g carbohydrates; 4 g fibre; 242 mg sodium source: " Sweet & Savoury Crepes ", alive #345, July 2011