For outstanding performance in taste and nutrition the Oscar goes to–blueberries! These sweet, blue treats are rightfully occupying preferred status on the nutritional red carpet. For getting health-enhancing antioxidant protection in your bowl, you can’t do better than eating blueberries.
Organic Blueberry Pear Pie
2 1/2 cups (625 mL) organic spelt flour
1 tsp (5 mL) baking powder
1 tsp (5 mL) sea salt
1 2/3 cups (410 mL) organic butter
1/2 cup (125 mL) spring water
1 organic egg
1/2 Tbsp (7 mL) organic apple cider vinegar
Mix flour, salt, and baking soda together; place into food processor; pulse to blend. Add butter in two parts, pulsing after each addition until pea-size chunks form. Place mixture into large bowl.
In separate bowl, whisk water, egg, and vinegar together. Slowly fold into the dry mixture until a ball forms. Don’t overhandle. Refrigerate 1 hour before use.
4 cups (1 L) organic blueberries
2 organic pears, peeled, cored, and diced
1 cup (250 mL) organic apple cider
2 Tbsp (30 mL) lemon juice
1/2 cup (125 mL) organic sugar
1/4 tsp (1 mL) cinnamon
Pinch of nutmeg
Pinch of allspice
Pinch of ground ginger
Pinch of ground cardamom
1/2 tsp (2 mL) sea salt
3 Tbsp (45 mL) corn starch (mix with a little water to make a paste)
Add all ingredients except cornstarch into a large pot and bring to a boil. Slowly add corn starch; turn down heat and simmer for 15 minutes until mixture thickens. Remove from heat and refrigerate for 1 hour before use.
Preheat oven to 375 F (190 C).
Roll out half the dough and press into 10 in (25 cm) pie pan. Roll out remaining dough for pie top. Pour filling into pie. Brush edge of crust with a beaten egg and place the top piece on, pressing the edges together to form a seal. Cut small holes into top of pie to allow steam out. Egg wash top crust and lightly sugar before baking.
Bake for 40 minutes or until golden brown.
Serves 8 to 10.
source: "Berry Healthy", alive #310, August 2008
The combination of warm chocolate and the coveted mandarin orange makes this a holiday classic perfect for an intimate dinner party. Almond flour along with hemp hearts deliver healthy fats and protein and keep the cake gluten free and moist, removing the need for any additional oil or butter in the batter. A tiny drizzle of olive oil poured over the mandarin-encrusted top and a pinch of salt bring out the sweet flavour of the mandarins. Mandarin top Zest mandarins and reserve 1 Tbsp (15 mL) zest for use in the recipe. Set mandarins aside, leaving them unpeeled. When cake is baked, trim mandarins by slicing off top and bottom to form a flat edge. Then placing mandarin on the edge with peel, slice into 3 equal wheels. Repeat for each mandarin. Now, gently remove peel, being careful to keep wheels intact, and arrange on top of the cake, filling in holes with smaller sections trimmed from a wheel.
These Swiss chard bundles deliver scrumptious holiday flavours in nutritious fibre- and protein-packed parcels. Sweet potato, quinoa, and cranberries scented with thyme and rosemary make for a delicious and satisfying combination of flavours. Roll it up Place Swiss chard leaves in large bowl. Fill kettle with water and bring it to the boil. Pour boiling water over leaves and allow them to soften for about 2 to 3 minutes. With tongs, remove leaves to plate. Lay leaf out on flat surface, face down. Remove the thickest part of central stem by making a notch at the bottom of the leaf and removing it. Overlap remaining loose ends. Place about a heaping tablespoon of filling near the bottom of the leaf and roll it up, tucking in the sides as you go. Place bundles seam side down in Dutch oven.
There’s nothing like a roast to feed a crowd. These lean pork tenderloins will reign at the buffet table and will be equally enjoyed hot or cold. Simply prepared with a rub scented with the flavours of your favourite apple pie, the meat is roasted and rested to retain its juices before being laid out on peppery arugula leaves simply dressed in a classic vinaigrette. When is pork done? Has your pork ever come out dry? It could be all down to a number. In 2020, the US Department of Agriculture (USDA) updated its recommended internal temperature from the previously published 160 F (70 C) to 145 F (63 C) to allow for rest time. The new standard reflects a clearer distinction between temperature taken prior to rest time and after. During rest time, the internal temperature continues to rise, reaching the desired 160 F (70 C).
With citrus season upon us, what could be better than a classic fennel and orange salad? It’s light and refreshing, a perfect balance to heavier holiday meals, with a boost of vitamin C to boot. This version adds delicious crunchy cabbage and the bright juiciness of pomegranate. Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to. Orange supreme To segment or “supreme” the orange, slice top and bottom off the orange so you have a flat surface to work with. With the flat edge on the cutting board, run your knife around the orange, removing skin in sections from top to bottom. Once all the skin is removed, hold the orange in your hand and carefully insert your knife along each section, cutting through to centre to remove each piece, avoiding the pithy sheath. When all the segments have been removed, squeeze what remains of the orange over bowl to extract all of the juice. If you’re not using segments immediately, keep them in the juice so they stay fresh and moist.