Five spice powder is one of the essential seasonings for much of Chinese cooking and infuses broths with a balanced mixture of sweet, savoury, and peppery flavour.
1 lemon grass stalk
3 cups (750 mL) low-sodium chicken broth
1/2 oz (14 g) dried shiitake mushrooms
2 in (5 cm) piece ginger, peeled and thinly sliced
1 Tbsp (15 mL) low-sodium soy sauce
1 1/2 tsp (7 mL) Chinese five spice powder
1/4 tsp (1 mL) red chili flakes
2 tsp (10 mL) sesame oil
6 oz (170 g) udon noodles (choose soba noodles for a wheat-free option)
1 Tbsp (15 mL) grapeseed oil or peanut oil
1 lb (450 g) boneless, skinless organic chicken thighs, sliced into 1 in (2.5 cm) pieces
2 cups (500 mL) snow peas, ends trimmed
4 or 5 baby bok choy, leafy parts only
3 green onions, thinly sliced
1/4 cup (60 mL) cilantro
1 Tbsp (15 mL) sesame seeds
Slice off tough end of lemon grass and discard. Cut remaining lemon grass into 2 in (5 cm) pieces and smash each piece. Bring lemon grass, broth, mushrooms, ginger, soy sauce, five spice powder, and chili flakes to a boil in medium saucepan. Turn off heat, stir in sesame oil, and set aside for at least 30 minutes.
Prepare noodles according to package directions. Drain, rinse well, and set aside.
Heat grapeseed or peanut oil in wok or large skillet over medium-high heat. Add chicken and cook until no longer pink, about 5 minutes. Remove chicken from pan and set aside. Add snow peas to pan and heat until tender, about 2 minutes. Add bok choy and green onions and heat just until bok choy has slightly wilted.
Remove lemon grass from broth and reheat to just under a simmer. If noodles have stuck together, rinse under cold water to loosen. Divide noodles, chicken, and vegetables among serving bowls. Spoon broth overtop and garnish with cilantro and sesame seeds.
Each serving contains: 388 calories; 30 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 38 g total carbohydrates (12 g sugars, 5 g fibre); 486 mg sodium
Source: "Oodles of Noodles", alive #377, March 2014
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.