2 Tbsp (30 mL) sodium-reduced soy sauce
1 Tbsp (15 mL) vegetable oil
2 tsp (10 mL) ground cumin
1/2 tsp (2 mL) dried chili flakes
1 1/2 lb (750 g) organic flank steak
1 cup (250 mL) blackberries or currants
1 cup (250 mL) raspberries
1/2 tsp (2 mL) salt
1 plum tomato, seeded and chopped
1 green bell pepper, seeded and chopped
1 clove garlic, minced
1/4 cup (60 mL) cilantro or basil, coarsely chopped
1 Tbsp (15 mL) extra-virgin olive oil
8 whole wheat tortillas
Combine soy sauce with oil, cumin, and chili flakes. Rub both sides of steak with mixture. Cover and refrigerate at least 1 hour or overnight.
Place berries in a bowl and sprinkle with salt. Let stand at room temperature for 10 to 15 minutes. Stir in tomato, pepper, garlic, cilantro (or basil), and oil. Squeeze lime juice over top. Stir to mix.
Preheat barbecue to medium-high. For medium-rare-steak, grill about 3 minutes per side. Flank steak turns tough if overcooked.
Remove to cutting board and let stand 5 minutes before slicing. For best texture, slice across the grain and as thinly as possible.
Grill tortillas over medium-high heat, just until marks form, about 30 seconds per side.
Place 2 or 3 pieces of flank steak on a tortilla; add 1 to 2 Tbsp (15 to 30 mL) salsa and any other favourite fixings, such as sliced red onion, sour cream, and shredded lettuce. Roll up and serve.
Each serving contains: 391 calories; 27 g protein; 16 g total fat (4 g sat. fat, 0 trans fat);
34 g carbohydrates; 6 g fibre; 798 mg sodium
This delicious fajita is just as yummy without the beef; simply substitute sliced marinated tofu. Here’s how:
Drain and dry a block (350 g) of firm or extra-firm tofu. Cut tofu into 1/2 in (1.5 cm) slices.
Press liquid from tofu slices by wrapping them in a tea towel and weighing them down with a heavy object such as a wooden cutting board or a cast iron frying pan. Let sit for at least 15 minutes.
While tofu is pressing, prepare marinade by combining in medium bowl:
2 Tbsp (30 mL) reduced-sodium soy sauce
2 Tbsp (30 mL) rice vinegar
1 Tbsp (15 mL) vermouth (optional)
1 tsp (5 mL) honey
2 cloves garlic, minced
4 drops sesame oil
Unwrap pressed tofu, place in bowl with marinade, cover, and marinate at room temperature for 20 to 30 minutes.
Carefully rub a medium-hot grill with extra-virgin olive oil and lay slices on grill for 5 to 6 minutes each side.
Replace flank steak with cooked tofu in recipe.
Tip: Whether you pick them yourself or buy them from a store—choose organic whenever possible. Organic berries taste better, contain more nutrients, and are easy on the environment.
source: "Superfruits to the Rescue", alive #332, June 2010
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.