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
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.