Halibut is a sumptuous oily fish. It’s rich in omega-3 fatty acids, powerful anti-inflammatory fats that benefit our health in so many ways. Any other white fish, preferably of a wild Canadian variety, can be substituted.
1 Tbsp (15 mL) miso paste (not powder)
3 Tbsp (45 mL) cold-pressed sesame or extra-virgin olive oil
2 Tbsp (30 mL) fresh-squeezed lemon juice
2 tsp (10 mL) raw apple cider vinegar
1 tsp (5 mL) tamari
1 garlic clove, minced
Fresh ground pepper, to taste
16 oz (455 g) halibut fillets or steaks
2 Tbsp (30 mL) raw sesame seeds
Fresh herbs as garnish, such as tarragon, rosemary, sage, or parsley
Blend all marinade ingredients together. (Add warm water to achieve a thinner consistency.)
Pour over fish and flip to coat both sides. Let sit for at least 1 hour to allow flavours to be absorbed into fish.
Put remaining marinade into baking dish, sprinkle sesame seeds on both sides of fish, and put into baking dish.
Bake at 300 F (150 C) for approximately 15 minutes, or until fish cooks throughout. (Adjust cooking time for thickness of fish.)
Remove from oven, sprinkle with fresh herbs, and serve with brown rice or potatoes (with skin) and assorted sautéed vegetables.
Each serving contains: 250 calories; 25 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 3 g total carbohydrates (1 g sugars, 1 g fibre); 305 mg sodium
source: "Healing Foods", alive #390, April 2015
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!