This dish is just as much of a delight for the eyes as it is for the palate! Plus, each component offers a unique health benefit: salmon is rich in omega-3s, beets are incredibly detoxifying, non-fat Greek yogurt is loaded with protein, and pistachios are high in vitamins and minerals such as vitamin B6, thiamine, potassium, and iron.
4 - 6 oz (170 g) skinless salmon fillets
1 cup (250 mL) 2% milk
1 medium red beet, trimmed, peeled, and quartered
1 1/2 cups (350 mL) non-fat plain yogurt, divided
1 Tbsp (15 mL) chopped dill
1 tsp (5 mL) lemon juice
3/4 tsp (4 mL) salt, divided
1/2 cup (125 mL) coarsely chopped shelled pistachios
2 Tbsp (30 mL) cornmeal
1 tsp (5 mL) finely grated lemon zest
1/2 tsp (2 mL) chili flakes (optional)
1/4 tsp (1 mL) freshly ground black pepper
Place fish in bowl and pour milk overtop. Refrigerate, turning occasionally, for 1 hour.
Meanwhile, boil or steam beets until very tender, and let cool for 10 minutes. Place in food processor and pulse until finely chopped. Add 1 cup (250 mL) yogurt, dill, lemon juice, and 1/4 tsp (1 mL) salt. Blend until smooth, scraping down sides of bowl as needed. Transfer sauce to bowl and refrigerate until ready to use.
Preheat oven to 350 F (180 C).
In bowl, stir together pistachios and cornmeal. In another bowl, stir together remaining 1/2 cup (125 mL) yogurt, lemon zest, and chili flakes (if using).
Remove fish from milk and pat dry. Transfer to parchment-lined baking sheet and season with remaining 1/2 tsp (2 mL) salt and pepper. Spread yogurt mixture over fish and crust with nut mixture. Bake fish until it just starts to flake, about 8 to 10 minutes.
Divide salmon among serving plates next to your favourite seasonal vegetables. Serve beet yogurt sauce alongside, allowing diners to sauce fish themselves.
Each serving contains: 409 calories; 42 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 17 g total carbohydrates (9 g sugars, 3 g fibre); 590 mg sodium
source: "A Taste of Yogurt", alive #367, June 2013
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.