These cheddar waffles are also great with ripe sliced pears and maple syrup for breakfast.
1/4 cup (60 mL) quinoa flakes
1 cup (250 mL) whole wheat pastry flour
1/4 cup (60 mL) wheat germ
1 tsp (5 mL) baking powder
1/4 tsp (1 mL) baking soda
1 cup (250 mL) extra-sharp white cheddar cheese, coarsely grated
2 large free-range eggs, separated
1 cup (250 mL) low-fat buttermilk
1 Tbsp (15 mL) extra-virgin olive oil
1 leek, white part only, chopped and rinsed
2 garlic cloves, minced
1 bunch broccoli (about 1 lb/450 g), stems and florets chopped separately
4 cups (1 L) homemade or low-sodium vegetable stock
2 cups (500 mL) spinach, washed
Juice of 1/2 lemon
Salt and freshly ground black pepper, to taste
For waffles, preheat waffle iron according to manufacturer’s instructions.
In large bowl, whisk together quinoa flakes, flour, wheat germ, baking powder, baking soda, and cheese.
In medium bowl, whisk egg whites until stiff peaks form. Set aside.
In small bowl, whisk together egg yolks and buttermilk. Set aside.
Create a well in centre of dry ingredients. Gently pour buttermilk mixture into dry ingredient well. Draw dry ingredients into buttermilk mixture, stirring until just blended. Do not overmix, or waffles will be tough. Gently fold egg whites into batter and let rest for 5 minutes.
Cook waffles according to the waffle iron manufacturer’s instructions. Cooked waffles may be kept warm in a 225 F (110 C) oven or cooled on a wire rack. Wrapped tightly, waffles will keep in the refrigerator for 1 week or in the freezer for 1 month. Warm cooled waffles in a toaster.
For soup, heat olive oil in large pot over medium heat. Add leek, garlic, and broccoli stems, and cook, stirring often, until vegetables are soft, about 10 minutes. Add 3 cups (750 mL) vegetable stock, cover, and bring to a boil. Add broccoli florets. If there is not enough liquid to just cover broccoli, add remaining 1 cup (250 mL) vegetable stock. Reduce heat and simmer soup until florets are just tender, about 10 minutes.
Remove soup from heat and stir in spinach and lemon juice. Purée soup in batches in blender until smooth. Place soup back in pot, warm over medium heat, and season to taste with salt and freshly ground black pepper.
When ready to serve, cut across each waffle, making 4 rectangular “soldiers.” Ladle warm broccoli soup into serving bowls and serve waffle soldiers alongside.
Each serving contains:
352 calories; 19 g protein; 15 g total fat (7 g sat. fat, 0 g trans fat); 39 g carbohydrates; 9 g fibre; 447 mg sodium
Source: "Cheese Please," alive #347, September 2011
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.