The majority of Arctic char on the market is raised in closed, land-based aquaculture systems that pose little risk to wild species and don’t pollute surrounding waterways. Char can be adapted to any recipes giving a shout-out to salmon.
Well-endowed in omega-3 fats (along with selenium, vitamin D, vitamin B12—among others), consider this traditional Inuit protein staple as a means to avoid summer salmon burnout. Consuming large quantities of fish loaded with omega-3 fatty acids may explain low levels of heart disease in Japan, according to a study in the Journal of the American College of Cardiology.
Combining the sweetness of trout and the richness of salmon, char is mild tasting for those not crazy about salmon’s fishy taste. Rainbow trout is another sustainable omega-3 powerhouse that can be used in lieu of arctic char. Recipe can be halved.
1 1/2 lb (750 g) Arctic char filets
1/2 tsp (2 mL) cumin powder
Salt and pepper to taste
2 cups (500 mL) sliced strawberries
1 jalapeno pepper, seeded and minced
1 in (2.5 cm) slice fresh ginger, grated
1/3 cup (80 mL) cilantro, chopped
Juice of 1 lime
1 tsp (5 mL) honey
1 lb (450 g) green beans
1/2 cup (125 mL) slivered almonds
Juice of 1/2 lemon
1/4 tsp (1 mL) kosher or sea salt
1/4 tsp (1 mL) black pepper
Rinse Arctic char and pat dry with paper towel. Season with cumin powder, salt, and pepper; set aside.
To make salsa, combine strawberries, jalapeno ginger, cilantro, lime juice, and honey in bowl; set aside.
Trim ends off beans and slice in half. Steam beans until slightly tender but still crisp, about 5 minutes. As beans steam, heat skillet over medium-high heat. Without any oil, add almonds and toast until they brown, stirring frequently.
In bowl, combine green beans, toasted almonds, lemon juice, salt, and pepper; set aside.
Add char to skillet, skin side down, and cook over medium heat for 5 minutes. Flip and cook for an additional 3 minutes or until opaque throughout. Serve topped with strawberry salsa and with green beans.
Each serving contains: 456 calories; 42 g protein; 19 g total fat (7 g sat. fat, 0g trans fat); 20 g carbohydrates; 7 g fibre; 286 mg sodium
source: "Great Catch!", alive #332, June 2010
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.