This dish delves into the herb box to deliver a dose of fall freshness that can be enjoyed year-round. Dried herbs deliver the flavour, but halve the quantities for fresh herbs used below.
6 - 1/3 lb (140 g) Pacific, trawl-caught albacore tuna steaks (you may substitute halibut, if you prefer)
1 medium onion, sliced
2 cloves garlic, minced
2 whole anchovies
1 tsp (5 mL) fresh rosemary
1 tsp (5 mL) dried oregano
1/2 cup (125 mL) fresh mint leaves
Salt, to taste
1 pinch black pepper
1 Tbsp (15 mL) butter
1/4 cup (60 mL) olive oil
1/2 cup (125 mL) fish stock
1/2 cup (125 mL) red wine, preferably Syrah
Preheat oven to 425 F (220 C). Lightly grease a baking dish with olive oil. Place tuna in the dish and surround with onion and garlic. Season with anchovies, rosemary, oregano, and mint. Add salt and pepper.
Dot with bits of butter and drizzle with olive oil. Bake for 5 minutes; add fish stock and wine. Return to oven and cook for another 5 minutes or until tuna is tender.
To serve, place the albacore tuna in centre of plate, pour pan juices and onions over. Top with salsa and enjoy.
3 Tbsp (45 mL) red wine vinegar
1/2 tsp (2 mL) sugar
1/2 lemon, juiced
1/4 cup (60 mL) extra-virgin olive oil
1 clove garlic, minced
1 tsp (5 mL) fresh oregano, chopped
2 Tbsp (30 mL) fresh parsley, chopped
1 Tbsp (15 mL) fresh mint
1 tsp (5 mL) fresh thyme leaves
1/2 tsp (2 mL) fresh rosemary
2 Tbsp (30 mL) capers, rinsed
Salt, to taste
In a medium bowl, mix vinegar and sugar. Whisk until sugar is dissolved. Add lemon juice, olive oil, garlic, oregano, parsley, mint, thyme, and rosemary. Mix well. Stir in capers. Salt as needed.
source: "West Coast Wonder", alive #301, November 2007
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.