Food

Kale is the ideal base for a packable salad, as it only benefits from being made ahead.

You will never know that there is not an ounce of dairy in this comfort-food classic. Dairy-Free Cheese Sauce 2/3 cup (160 mL) raw unsalted cashews 1/2 cup (125 mL) grated carrot 1 cup (250 mL) boiling water 1/4 cup (60 mL) nutritional yeast 2 Tbsp (30 mL) Dijon mustard 1/2 garlic clove, minced 1 tsp (5 mL) sea salt 1 tsp (5 mL) white vinegar 1/4 tsp (2 mL) ground black pepper 1/8 tsp (0.5 mL) ground nutmeg Noodles 2 cups (500 mL) uncooked gluten-free or whole grain macaroni noodles Preheat oven to 350 F (180 C). Line large rimmed baking sheet with parchment paper; set aside. To prepare cheese sauce, in blender, combine raw cashews and grated carrot with boiling water. Carefully blend until smooth. Add remaining sauce ingredients and purée until completely creamy. Set aside. To prepare noodles, bring large pot of water to a boil. Add noodles and cook according to package directions. Drain; do not rinse. Place hot pasta back in pot and stir in prepared cheese sauce. Divide mixture evenly among 6 small ovenproof 250 mL glass Mason jars. Place uncovered jars on prepared baking sheet. Bake for 15 minutes, until bubbly. Cool slightly until you can comfortably use an oven mitt to fasten lids of jars. Transfer to thermal lunch bag with a hot water bottle to keep warm, along with forks. Since there are no eggs or dairy, there is little risk of spoilage at this temperature during travel time. Serves 6. Each serving contains: 227 calories; 10 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 33 g total carbohydrates (1 g sugars, 5 g fibre); 469 mg sodium source: "Picnic of Plenty", alive #384, October 2014

Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas, loaded with fall flavour.

No picnic is complete without dessert. Gluten-free buckwheat flour adds a floral note to cinnamon-spiked apples in this hand-held, seasonal favourite.

The ultimate cool-weather beverage gets a lift from soothing chai tea and aromatic ginger in a picnic-perfect hot apple cider.

Sweet potato and kale team up to give this frittata a powerful antioxidant punch. Consider grating sweet potato in order to cook the orange spud in a flash. The frittata is also excellent with grated Gruyere or even soft goat cheese in lieu of Parmesan. If serving with a fiery salsa, omit the red chili flakes.

Packed with chicken, mozzarella, tomatoes and pesto, this frittata has a definite pizza vibe. You’ll have extra pesto, so use it in pasta dishes, as a sandwich spread, or even as a garnish for creamy soups. The arugula pesto can be made up to three days in advance.

This frittata keeps your palate guessing with plenty of flavour and textural contrasts. Farro is an ancient grain with Mediterranean roots and a wonderful chewy texture. However, you could also use spelt or wheat berries. Traditionally made from sheeps’ milk and goats’ milk, halloumi is a firm and salty cheese originally hailing from Cyprus. If unavailable, feta can be substituted.

Baking frittata mixtures in ye olde Mason jars turns them into the perfect grab-and-go lunch option. Simply reheat the jars, without lids, in an oven. You could even use this method to make savoury breakfast frittatas for hectic mornings. Serve with a salad for a complete meal.

Slowly cooking the onion is a simple technique to coax out more of its naturally sweet flavour, making it a perfect counterpoint to the earthy mushrooms in this frittata.

Serves 1

Serves 2

This easy-to-prepare dinner pairs coleslaw made from heart-healthy avocado with equally heart-healthy salmon. In addition to being rich in omega-3s, salmon is one of the few dietary sources of vitamin D. Danish researchers have found an association between low levels of this sunshine vitamin and an increased risk of death from any cause, including heart and kidney disease, in type 2 diabetics.

Makes 12 rolls

Serves 4

Makes 10 wraps

Makes 12 rolls

Serves 4

Serves 8

Serves 12

Serves 8

Serves 4

Served with warm pita bread, this is a meal in itself. It also makes for a winning dip to serve a crowd when entertaining.

Spiced, crunchy roasted chickpeas are the ultimate textural topper for a velvety curried hummus. Garam Masala-Roasted Chickpeas 1/2 cup (125 mL) cooked chickpeas, dried thoroughly 1/2 tsp (2 mL) avocado oil or extra-virgin olive oil 1/2 tsp (2 mL) garam masala 1/4 tsp (1 mL) sea salt Curried Hummus 2 1/2 cups (625 mL) cooked chickpeas 1/3 cup (80 mL) tahini 2 garlic cloves, minced 2 tsp (10 mL) mild curry powder 1/2 tsp (2 mL) turmeric 1/4 cup (60 mL) lemon juice 1/2 tsp (2 mL) sea salt 1 to 4 Tbsp (15 to 60 mL) water, to thin as needed 2 Tbsp (30 mL) roughly chopped fresh cilantro, for garnish 1 tsp (5 mL) extra-virgin olive oil, for garnish To prepare roasted chickpeas, preheat oven to 400 F (200 C). Line large, rimmed baking sheet with parchment paper. Add chickpeas to baking sheet and evenly coat with avocado oil or olive oil. Evenly sprinkle on garam masala and salt; toss to combine. Roast chickpeas for 15 minutes. Shake pan and roast for additional 15 minutes, until crispy and golden. Let cool on baking sheet for 10 minutes while you prepare hummus. To prepare hummus, combine chickpeas, tahini, garlic, curry powder, turmeric, lemon juice, and salt in food processor. Purée until smooth, stopping to scrape down sides if necessary. Thin with water, 1 Tbsp (15 mL) at a time, until desired consistency. Transfer to serving bowl. Garnish with cilantro, olive oil, and 2 Tbsp (30 mL) Garam Masala-Roasted Chickpeas. Serve at room temperature with naan bread for dipping and additional Garam Masala-Roasted Chickpeas on the side. Hummus can be kept covered in refrigerator for up to 1 week. Leftover roasted chickpeas can be stored in container in freezer and reheated from frozen in 400 F (200 C) oven for 5 to 10 minutes before serving. Serves 6. Each serving contains: 230 calories; 10 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 27 g carbohydrates (4 g sugars, 5 g fibre); 315 mg sodium source: "Heightened Hummus", alive #383, September 2014