Food

Think of red quinoa as a cheery version of the more customary beige. Spicy-sweet peppadew peppers add a little zing to this salad. Look for them in the deli section of grocers or use roasted red peppers as an alternative. Serve as an accompaniment to dinner or a standalone at lunch. 3/4 cup (180 mL) red quinoa 1 1/4 cups (310 mL) low-sodium vegetable broth 1 cup (250 mL) pomegranate seeds 1 cup (250 mL) quartered peppadew or sweet piquanté peppers 1 pint (500 mL) cherry tomatoes, halved 1/2 cup (125 mL) chopped fresh mint 1/2 cup (125 mL) chopped flat-leaf parsley 1/3 cup (80 mL) sliced pecans 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil Juice of 1/2 lemon 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 3 oz (85 g) feta cheese, diced Place quinoa in fine-mesh sieve and rinse well. Heat heavy-bottomed, medium-sized saucepan over medium heat. Add quinoa and heat until dry and grains begin to smell toasty, about 5 minutes. Add broth, bring to a simmer and heat until quinoa is tender, about 15 minutes. Drain any excess water and set aside to cool. Fluff quinoa with fork and toss with pomegranate seeds, peppadew peppers, cherry tomatoes, mint, parsley, and nuts. In small bowl, whisk together oil, lemon juice, salt, and pepper. Toss dressing with quinoa salad. Divide salad among serving plates and garnish with feta. Serves 5. Each serving contains: 252 calories; 7 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 26 g total carbohydrates (8 g sugars, 0 g fibre); 303 mg sodium Tip: To remove the seeds (also called arils) from a pomegranate without turning your kitchen into a scene from a horror movie, submerge a quartered pomegranate in a large bowl of water. You can then pull apart the fruit with your hands—the seeds will sink while the inedible white membrane will float to the surface. Skim off membrane and drain seeds. source: "A Red Inspired Menu", alive #388, February 2015

Sustainable Pacific halibut is gently cooked in a sophisticated red sauce that makes this dish a great catch with restaurant-worthy appeal. And who doesn’t love a side of herbalicious roasted potatoes? When shopping for a jarred marinara sauce, look for one without added sugar and that is lower in sodium. 2 Tbsp (30 mL) grapeseed oil or sunflower oil, divided 1 1/4 lb (680 g) small red potatoes, quartered 1 Tbsp (15 mL) Italian seasoning 1/2 tsp (2 mL) salt, divided 1/2 tsp (2 mL) black pepper, divided 1 small fennel bulb, thinly sliced 2 garlic cloves, chopped 1 tsp (5 mL) fennel seeds 1/2 tsp (2 mL) cumin seeds 1/4 tsp (1 mL) red chili flakes 1/2 cup (125 mL) dry red wine 2 cups (500 mL) sugar-free marinara sauce 1 lb (450 g) skinless Pacific halibut fillets 1 cup (250 mL) cooked or canned chickpeas 1/3 cup (80 mL) pitted black olives, sliced 1/4 cup (60 mL) flat-leaf parsley Lemon wedges Preheat oven to 400 F (200 C). Toss potatoes with 1 Tbsp (15 mL) oil, Italian seasoning, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) black pepper. Place potatoes on rimmed baking sheet and roast for 30 minutes, stirring a couple of times, or until tender. Meanwhile, heat remaining oil in large skillet over medium-low heat. Add sliced fennel, season with remaining salt and pepper, and cook until very soft, stirring regularly, about 12 minutes. Add garlic, fennel seeds, cumin seeds, and red chili flakes; cook for 1 minute. Add red wine, raise heat to medium, and simmer for 3 minutes. Add marinara sauce and simmer for another 3 minutes. Place halibut, chickpeas, and olives in sauce. Cover skillet, reduce heat to medium-low, and cook until fish is opaque throughout, flipping once, about 13 minutes. Divide sauce and fish among shallow serving bowls. Garnish with parsley and serve with lemon wedges. Serve alongside roasted potatoes. Serves 4. Each serving contains: 462 calories; 33 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (10 g sugars, 8 g fibre); 509 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

This cheesecake looks great, tastes sophisticated, and plays by the nutritional rules, too. A perfect way to finish off a day of love. 1 1/2 cups (350 mL) fresh or frozen (thawed) raspberries, plus more for garnish 2 cups (500 mL) gluten-free organic rolled oats 3/4 cup (180 mL) unsalted almonds 1 cup (250 mL) raisins 1/4 cup (60 mL) melted coconut oil 3 Tbsp (45 mL) cocoa powder 2 Tbsp (30 mL) honey 1 Tbsp (15 mL) unflavoured gelatin or agar-agar powder 1 1/2 cups (350 mL) plain Greek yogurt 4 1/4 oz (120 g) soft goat cheese, at room temperature 1/2 cup (125 mL) milk 2 Tbsp (30 mL) coconut sugar or other raw-style sugar Zest of 1 lemon 1 tsp (5 mL) vanilla extract Dark chocolate, grated Combine raspberries and 2 Tbsp (30 mL) water in blender container; blend until puréed. Strain through fine-mesh sieve, pressing with wooden spoon or spatula to remove seeds. Place oats and almonds in food processor container and process until nuts are well chopped. Add raisins, coconut oil, cocoa powder, and honey; process until mixture sticks together when squeezed between your fingers. Line bottom of 8 or 9 in (20 or 23 cm) springform pan or round cake pan with parchment paper and lightly grease sides of pan. Place oat mixture in pan and press down firmly to form an even, flat crust. Place pan in refrigerator while you prepare topping. Stir together gelatin or agar-agar and 2 Tbsp (30 mL) water in small bowl; let sit for 5 minutes. Purée together yogurt and goat cheese in food processor container. In small saucepan over medium heat, bring milk, sugar, lemon zest, and vanilla to a simmer. Add gelatin and stir until gelatin has dissolved. Add raspberry purée and hot milk mixture to yogurt mixture and blend until combined. Pour yogurt mixture over crust. Refrigerate until set, at least 2 hours. Serve slices topped with fresh raspberries and grated chocolate. Serves 10. Each serving contains: 335 calories; 12 g protein; 15 g total fat (8 g sat. fat, 0 g trans fat); 43 g total carbohydrates (21 g sugars, 6 g fibre); 80 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

This soul-satisfying soup features an epicurean twist on the classic minestrone—protein rich quinoa replaces traditional macaroni. Packed with fresh vegetables and flavourful basil, served with crusty artisanal bread, this soup is a meal in itself.

This colourful salad boasts a wealth of textures and tastes, from juicy oranges to crunchy jicama. The dressing’s unusual spice mix adds further intrigue that will delight guests and family members alike.

These scrumptious pita pockets provide 76 percent of the recommended dietary allowance (RDA) for vitamin C and half of our daily requirements for calcium. Incorporating these tasty sandwich alternatives into your meal plan will do your body good.

Inspired by the exotic, warm flavours of Thai cuisine, this antioxidant-rich soup features curry paste, which is a much more complex spice mix than curry powder.

With a powerful mix of whole grain, protein, and satiating fat, this smoothie incarnation works as a breakfast on the fly. Quinoa flakes are made by rolling whole quinoa grains until flattened and are now available at most natural food stores. However, you can also use organic rolled oats.

As one of nature’s sweetest vegetables, beets are a perfect contender for winter smoothies with plenty of visual appeal. If using a less powerful blender, you may want to use cooked and cooled beets.

This smoothie is more proof that green is the colour of health. It’s often overlooked, but subzero spinach is a great addition to smoothies, as the freezing process helps lock in nutrients. Soft tofu adds extra protein without making the drink taste beany, while hemp hearts are a good source of beneficial omega fats. If you want a sweeter smoothie, you can blend in some honey.

It might be blue, but there is definitely nothing sad about this smoothie. Tasters will be none the wiser that it includes the most unlikely of ingredients: cabbage. Compare brands of cottage cheese to spot the ones with the least amount of sodium. Greek yogurt can serve as a protein-rich stand-in for cottage cheese if desired.

Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions.

Hazelnuts and chocolate were meant to be together. Rolled in sharp antioxidant- and magnesium-packed cacao nibs, there’s no need to wait for a special occasion to whip these up. They taste similar to the chocolate hazelnut spread that’s found in so many kitchens, but are lightened up for an energizing treat you can feel good about.

This elegant truffle showcases fragrant coconut, rich in healthy fats, and vitamin C-packed goji berries.

Truffles for a pre- or post-exercise snack? Yes, indeed! Protein, potassium, magnesium, and complex carbohydrates are just a few of the standout health features in these tasty morsels.

With antioxidant-rich blueberries and fibre-filled quinoa flakes, these bites stand up to the traditional sugar-heavy fruit cream variation. Try strawberries or raspberries in place of blueberries—it’s hard to go wrong with berries and cream!    

You won’t taste the avocado in these creamy treats infused with the world’s tastiest superfood duo—chocolate and tea. Fudgelike, dense, and secretly healthy, these Valentine’s Day-worthy truffles truly deliver.

Think of this lunch as a Mediterranean salad meets hummus. Each mouthful is blessed with great textures and flavour combinations. The generous amount of dietary fibre will keep you feeling full throughout the afternoon to help ward off any vending machine temptation. If you want to expedite your time in the kitchen, you can also use store-bought roasted peppers.

Nutty tasting soba noodles are bathed in a punchy cashew sauce that will surely make your lunch break a tastier affair. Don’t forget to pack the chopsticks. Poaching the chicken helps keep the meat moist. If you’re avoiding gluten, look for 100 percent buckwheat soba as some brands are also made with wheat. The noodle mixture can be served cold or warm, but should be kept chilled until lunchtime as it contains meat.

This riff on the classic Italian salad features spelt, a chewy whole grain that delivers healthy amounts of dietary fibre. Cooking the grains in orange juice adds a touch of sweetness, while anchovies bring salty-umami flavour to the dressing. If you want to omit them, simply replace anchovies with about 1/4 tsp (1 mL) salt. If you can’t find mini mozzarella balls, you can use regular fresh mozzarella and chop it into pieces. Also consider serving on a bed of tender salad greens.

French lentils, also known as lentilles du Puy, hold their shape once cooked, making them perfect for salad-style dishes. Canned salmon provides a source of heart-healthy omega-3 fats and protein, but look for brands made with sustainably sourced wild salmon, which delivers superior taste. If desired, you can also use dried cherries in lieu of pomegranate seeds. It’s best to add the dressing just before serving, so bring it with you in a separate glass jar and simply shake it up before drizzling it over the rice mixture.

If you haven’t already, it’s high time you embraced the trend of meals in a jar. Packing your lunch in jars lets you make portions ahead of time that are easy to transport to the office, minus any soggy ingredients. You can choose to keep the salad components separate and stuff a jar each night for the next day’s lunch, or prepare a whole batch of jars at once.

This recipe reminds me of my childhood. My mother did all the cooking, but my father would always prepare the buckwheat crêpes, called galettes de sarrasin in French.

This is a delightful treat that can be served to family or company. If you want to make it extra fancy, add some caviar as a garnish!