What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health.
Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Per serving:
In small bowl, pour boiling water over cashews and set aside for 20 to 30 minutes.
Meanwhile, finely grate peel from oranges and set aside. Into small bowl, juice one orange and set aside. Finally, with remaining orange, cut away pith and slice into thin rounds, setting aside in airtight container for garnish.
Line 8 x 8 in (20 x 20 cm) square baking pan with parchment paper, allowing for a generous amount of parchment paper to come up over sides of baking pan. Alternatively, line 7 in (18 cm) or 8 in (20 cm) round springform pan with parchment. Set aside.
To make topping for cake, drain and then rinse soaked cashews before adding to bowl of blender along with chopped carrot, coconut cream, maple syrup, 1 tsp (5 mL) vanilla extract, 1/2 tsp (2 mL) reserved orange zest, and 2 Tbsp (30 mL) orange juice. Blend on high speed until very smooth and creamy, about 3 minutes, scraping down sides of blender bowl as needed. Transfer to airtight container, cover, and refrigerate while making cake base.
For cake base, in bowl of food processor, add dates and pulse until chopped up. Let food processor run for 10 to 20 seconds, until dates are in very small bits or form a ball. Remove dates from food processor and set aside. Don’t worry about washing out bowl of food processor.
Add walnuts, sunflower seeds, remaining 2 tsp (10 mL) vanilla extract, 1 tsp (5 mL) reserved orange zest (save any remaining orange zest for another use), cinnamon, ginger, and nutmeg. Process until a semi-fine meal is achieved. Dollop in date paste and add shredded carrots. Pulse until a loose dough forms and carrots are just incorporated. Take care not to overmix and purée mixture. Transfer mixture to large mixing bowl and stir in coconut or almond flour and raisins until combined. Set aside.
Add cake base to prepared pan and lightly press down into an even layer. A flat-bottomed glass or measuring cup works well here. Pour reserved topping mixture overtop and smooth into an even layer over cake base. Tap cake tin on work surface a couple of times to remove any air bubbles from topping and place cake in freezer until topping is semi-firm to the touch, about 3 to 4 hours.
When ready to serve, remove cake from freezer and unmould onto serving plate. Let soften at room temperature for about 15 to 30 minutes, depending on room temperature, as cake is best served chilled but not frozen. Garnish with remaining orange slices and some more nuts or carrot curls, if desired. Run a sharp knife under hot water before slicing cake. Serve and enjoy.
Any leftovers may be kept, covered, in the refrigerator for up to 1 week and frozen for up to 1 month.
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
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.