This salad is convenient for lunches, and it works well as a side dish too.
1/4 cup (60 mL) low-sodium vegetable broth
2 red onions, chopped
2 cups (500 mL) chopped button mushrooms
4 cups (1 L) cooked quinoa
1 cup (250 mL) chopped sun-dried tomatoes
1 cup (250 mL) chopped black olives
1 yellow or orange bell pepper, chopped
2 cups (500 mL) chopped long English cucumber
1 yellow or orange bell pepper, roasted and roughly chopped
Juice of 2 lemons
1/4 cup (60 mL) extra-virgin olive oil or oil that sun-dried tomatoes are packed in
1 Tbsp (15 mL) yellow or Dijon mustard
2 tsp (10 mL) dried oregano
1 tsp (5 mL) Montreal steak spice (see recipe to make your own)
In large skillet, heat vegetable broth and sauté onion until translucent. Add mushrooms and sauté until cooked. Mix cooked vegetables with quinoa, sun-dried tomatoes, olives, raw peppers, and cucumber.
Using handheld blender, blend roasted peppers, lemon juice, oil, mustard, oregano, and Montreal steak spice together until smooth. Toss with quinoa mixture.
Store in fridge for 1 week or up to 2 to 3 months in the freezer. Freeze the salad by replacing cucumber and raw peppers with zucchini and sautéed peppers and storing the dressing separately.
Makes 16 servings.
Each serving contains: 127 calories; 3 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (3 g sugars, 3 g dietary fibre); 273 mg sodium
Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy non-irradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.
To make your own seasoning, mix together:
2 Tbsp (30 mL) paprika
2 Tbsp (30 mL) black pepper
2 Tbsp (30 mL) kosher salt
1 Tbsp (15 mL) garlic powder
1 Tbsp (15 mL) onion powder
1 Tbsp (15 mL) ground coriander
1 Tbsp (15 mL) dill
1 Tbsp (15 mL) red pepper flakes
Store leftover Montreal spice mix in a glass jar with airtight lid.
source: "Healthy Make-Ahead Meals", alive #361, November 2012
Don’t be fooled by the simplicity of this roasted vegetable appetizer platter. High quality ingredients, a variety of textures and colours, fresh herbs, and a flash of lemon make it shine. Not all olive oils and balsamics are created equal Use your good, fruity, cold-pressed extra-virgin olive oil to accompany this appetizer platter, since the quality and flavour will shine through. You can use a more neutral and affordable olive oil for roasting the vegetables, if you prefer. As for the balsamic vinegar, use either an aged one that’s thick and sweet, or reduce a young balsamic in a small saucepan until thick, optionally adding a pinch of sugar to sweeten it (see the oyster mushrooms with caramelized parsnips recipe for helpful directions). A store-bought balsamic glaze that’s already been thickened works as well, but check the ingredients for unwanted preservatives and sweeteners.
Spooned over hearty fall greens such as kale or chard, this delicious side dish can also double as a main meal; its flavours absolutely pop with our zesty herb topping. The beets are packed with amazing nutrients, plus they’re delicious served hot, at room temperature, or cold. Add some crunch This dish is a meal in itself. Scatter toasted pine nuts or pecans overtop for some added crunch.
“One of my favourite stir-fry meals is broccoli beef, so when I found myself with several hundred pounds of Yukon Mountain caribou this past fall, I figured a ’bou backstrap would be an excellent game replacement,” says Cosco. “Paired with a side of rice, this quick game meal is ready to go.” Note to those afraid of cranking the heat: “The pan needs to be ripping hot to give an immediate sear,” says Cosco. Take a deep breath, and go for it. What’s backstrap? Backstrap comes from the caribou’s longissimus dorsi, the muscle that runs along the spine. Beef striploin would be a good substitution for the lean meat, says Cosco. The slices should be cut to the classic length of fajita strips, about 1/2 in (1.25 cm) wide.