Yield: 4 portions
My love of artichokes continues with this classic recipe, one of the best ways to eat this interesting, underrated, and strange vegetable. Frozen artichoke hearts are a time-saving substitute, though the flavour and texture of fresh artichokes are, by far, much superior and definitely preferred.
Fill a large bowl with cold water. Using a peeler, peel three strips of lemon zest from the lemon; set aside. Cut the lemon in half and squeeze the juice into the water.
Gently pick off the first layer of the outer leaves from each artichoke. Using a sharp paring knife, cut off the stalks about 3/4 inch (2 cm) from the base, and cut 3/4 inch (2 cm) off the leaf tips. Turn each artichoke by cutting around the outside of each one to remove any green parts, trimming the leaves a bit at the top and removing any woody parts at the base. Using a melon baller or a small spoon, scoop out each furry choke, found in the centre. Cut the artichoke hearts into quarters and immediately put them in the lemon water to prevent oxidation.
In a medium pot on medium heat, heat 1 tablespoon (15 mL) of the oil. Sauté the bacon lardons, stirring often with a wooden spoon, until nicely caramelized. Add another 3 tablespoons (45 mL) of the oil, and stir in the pearl onions, garlic, celery, carrot, fennel, thyme, and bay leaves. Cook gently for 8 to 10 minutes, until softened but without colouration. Stir in the artichokes and lemon zest. Deglaze the pot with the wine and reduce by half. Add the stock and bring to a simmer. Lower the heat to low, cover, and cook for 10 to 15 minutes or until you can just pierce the artichokes with slight resistance to the tip of your paring knife. Discard the bay leaves. Toss in the parsley leaves, salt, pepper, and the remaining oil. Taste for seasoning.
Serve the artichokes with all the vegetables and broth in a bowl. If you prefer a more intense flavour, use a slotted spoon to transfer the artichokes and vegetables into a bowl and reduce the cooking liquid by half on high heat. Pour the reduced liquid over the artichokes and serve either warm or cooled to room temperature.
Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.