Food

The net effect of stuffing a quesadilla with rich-tasting salmon, fiery kimchi, sweet pineapple, and a creamy avocado spread? Wow. Here, the half-moon quesadilla method better keeps all the contents from spilling out in the absence of cheese. 1 ripe avocado Juice of 1 lime 1/2 lb (227 g) cooked wild salmon, thinly sliced 1 cup (250 mL) chopped pineapple 1 cup (250 mL) chopped kimchi 2 green onions, thinly sliced 4 - 8 in (20 cm) organic whole wheat or gluten-free tortillas In small bowl, mash together avocado and lime juice. Heat skillet over medium heat. Spread one-quarter of avocado on tortilla, leaving a 1/2 in (1.25 cm) border. Place one-quarter of salmon, pineapple, kimchi, and green onions on bottom third of tortilla and then fold tortilla over from top to enclose toppings. Heat quesadilla for 1 1/2 minutes, or until bottom of tortilla is darkened and crispy. Carefully flip and cook for about 1 1/2 minutes more. Repeat with remaining tortillas and fillings. Serves 4. Each serving contains: 393 calories; 19 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 39 g total carbohydrates (7 g sugars, 8 g fibre); 381 mg sodium Choose salmon wisely Check that the salmon you are about to purchase is sustainably caught or farmed (in land-based closed-containment). If in doubt, check Ocean Wise’s Seafood Items Listing under Salmon for confirmation. oceanwise.ca/seafood source: "Dinner Worthy Quesadillas", alive #391, May 2015

Earthy in a delicious way, these quesadillas are sure to breathe new life into a stale dinner routine. You can also add sliced kalamata olives to the asparagus mixture for an umami boost.

Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table.

Early summer spinach and strawberries along with tangy goat cheese work beautifully in a salad, so why not in a quesadilla? These are excellent as an alternative to a sandwich for lunch. You could even add some sliced cooked chicken to bolster protein levels.

A Caprese salad is a deliciously simple Italian dish consisting mainly of tomatoes, fresh mozzarella, and basil. This spin obtains plenty of fresh flavour from the arugula-basil pesto and added protein courtesy of the shrimp.

This eye-popping combination will have diners coming back for more. A golden drizzle of honey not only complements the salty cheese, but can also perk up a less sweet or underripe fig.

Using roasted potato coins as a base is a foolproof way to please gluten-free diners. And, when smashed, the peas become creamy and vibrant green, adding sweetness to the rich potato base.

The hue of these crostini alone is enough to satiate the palate, even before diving in. Juicy peaches, buttery avocado, and chili-infused sweet potato rounds all have an unexpected, yet notable, affinity for one another. Topped with briny feta, this artful starter is a true crowd-pleaser.

All of the goodness of an antipasti platter in one elegant, hand-held appetizer. Precooked polenta logs are widely available in health food stores, providing a simple, satisfying, and naturally gluten-free crostini base that’s sure to impress.

White beans offer dairy-free creaminess, protein, and richness to these crostini. Served with a side salad, these crostini could even be presented as a part of a light Mother’s Day lunch.

Tender roasted beets pair with orange-infused yogurt and savoury cumin seed, a spice that aids in digestion.

Enjoy a decidedly different appetizer (or snack) enhanced with blood sugar-balancing cinnamon. Pistachios add a pop of green to please the eyes and palate.

Gluten-free millet replaces traditional wheat couscous in this healthy side. Turmeric, a potent anti-inflammatory spice, provides the luxurious, golden hue.

Being one of the world’s most expensive spices, saffron is an indulgence. However, a little bit goes a long way, as this tagine’s judicious application of the spice will show you.

Pink peppercorns don’t have the same gutsy punch as common black peppercorns. Their floral aroma and soft texture are ideal for sophisticated (yet easy) desserts.

This nutrient-dense, colourful take on traditional “toad in the hole” is an easy-to-prepare meal the whole family will love. Served with a large salad or steaming bowl of soup, it’s an economical entrée that’s as comforting as it is delicious.

This simple classic represents Chinese home cooking at its very best. Easy to prepare, healthy, and delicious, it’s simply brimming with flavour. What’s more, it’s a superb source of the disease-fighting carotenoids lutein, zeaxanthin, and astaxanthin.

Bursting with intense flavour, these colourful squares are an excellent source of protein and key vitamins and minerals. Whenever possible, use organic ingredients. A tossed green salad and low-fat oven fries are ideal accompaniments to this family-friendly entrée. 4 medium-large zucchini, grated Dash of salt 2 large carrots, grated 1 Tbsp (15 mL) olive or camelina oil 4 large free-range eggs 1 1/2 cups (350 mL) shredded Jarlsberg cheese (or substitute Swiss or Edam) 1/4 cup (60 mL) chopped parsley 2 green onions, chopped 1 garlic clove, minced 1 tsp (5 mL) basil 3 Tbsp (45 mL) grated Parmesan cheese 3 Tbsp (45 mL) dry-roasted sunflower seeds Preheat oven to 350 F (180 C). Lightly grease 11 x 7 in (28 x 18 cm) baking dish. Place grated zucchini in colander and salt lightly. Let zucchini rest for 15 minutes. Squeeze out moisture from zucchini until quite dry. Pat grated carrot dry. Heat oil in large skillet over medium heat. Add grated zucchini and carrot and sauté until crisp-tender. Meanwhile, in medium bowl, beat eggs lightly. Mix in Jarlsberg, parsley, green onions, garlic, basil, and the sautéed veggies. Place mixture in prepared baking dish. Sprinkle with grated Parmesan and sunflower seeds. Bake for 30 minutes, or until filling is set. Remove from oven and cool slightly for a minute or two. Cut into squares. Squares can be served both hot or cold. Serves 6. Each serving contains: 201 calories, 18 g protein, 11 g total fat (3 g sat. fat, 0 g trans fat); 10 g total carbohydrates (5 g sugars, 3 g fibre); 233 mg sodium source: "Easter Eggs-travaganza", alive #390, April 2015

Simple poached eggs are lent an elegant cachet by the addition of a flavourful balsamic reduction and roasted cherry tomatoes. Resting on a nutritious bed of Swiss chard, this über healthy meal is easy to prepare and makes the perfect quick lunch or dinner.

Halibut is a sumptuous oily fish. It’s rich in omega-3 fatty acids, powerful anti-inflammatory fats that benefit our health in so many ways. Any other white fish, preferably of a wild Canadian variety, can be substituted.

Immune-boosting edible mushrooms of all kinds are one of the most powerful allies when it comes to healing (from cancer to the common cold). Explore the many varieties available from season to season.

Chia is rich in omega-3s, which may improve saliva flow and relieve joint pain. The chia becomes gelatinous when soaked in warm liquid, which helps soothe, heal, and detoxify the digestive tract as well as slow down the digestion of carbohydrates and subsequent blood sugar rise.

Sometimes you just need a liquid meal with benefits. Try this recipe for a nutrient-dense meal that can easily be customized and drunk daily.

This salad and its dressing contain the major anticancer vegetable families (cruciferous, allium, and carotenoid). Consume this immune-enhancing salad regularly. Don’t worry if you’re not a big kale fan. The massaging makes all the difference to its texture, and the dressing lends much palatability to this bitter green.