This elegant fish and tuber combo is a healthy alternative to fish and chips—and it’s surprisingly easy to prepare. Although sunchokes are crispy and delicious eaten raw, roasting them, as in the following recipe, really brings out their innate, nutty sweetness.
10 to 15 sunchokes, cut in half (if really small use 20)
2 1/2 Tbsp (37 mL) extra-virgin olive oil, divided
Black pepper and paprika, for seasoning
4 - 5 oz (140 g) halibut fillets
Juice of 2 oranges
Juice of 1 large lemon
2 Tbsp (30 mL) capers
1 Tbsp (15 mL) chopped fresh dill
1 Tbsp (15 mL) chopped parsley
2 Tbsp (30 mL) Worcestershire sauce
1 tsp (5 mL) butter
Preheat oven to 400 F (200 C).
Wash and scrub sunchokes, then pat dry and place in large bowl. Add 2 Tbsp (30 mL) olive oil and toss to mix. Transfer to large roasting pan and season with freshly ground pepper and paprika. Bake for 25 minutes or until golden and crisp.
Meanwhile, heat well-seasoned cast iron skillet until hot. Brush halibut fillets with remaining olive oil and season with pepper. Place them in skillet and cook for 5 minutes on each side. Remove from pan and place on serving plates.
Add orange and lemon juices, capers, herbs, and Worcestershire sauce to pan and heat for a few seconds. Add butter to melt, and pour warm dressing over halibut. Surround fillets with roasted sunchokes and serve.
Each serving contains: 347 calories; 32 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 27 g total carbohydrates (15 g sugars, 2 g fibre); 291 mg sodium
from "Cook on the WIld Side", alive #365, March 2013
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!