Food

Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table. 1 1/2 cups (350 mL) grated cheddar cheese 1 cup (250 mL) cooked or canned black beans 1 avocado, diced 1/3 cup (80 mL) chopped cilantro 4 large free-range eggs, lightly beaten 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) grapeseed or sunflower oil 1 red bell pepper, thinly sliced 4 cups (1 L) spinach, tough ends trimmed 8 - 7 to 8 in (18 to 20 cm) organic whole wheat or gluten-free tortillas In large bowl, combine cheese, black beans, avocado, and cilantro. In small bowl, lightly beat eggs with pepper. Heat oil in skillet over medium heat. Add red pepper and heat until tender, about 3 minutes. Add spinach and cook, stirring often, just until lightly wilted, about 1 minute. Add red pepper and spinach to bowl with cheese mixture. Add eggs to pan (adding more oil if needed) and cook, stirring often and gently, until eggs are just set, 1 to 2 minutes. Remove eggs from pan and stir into cheese and vegetable mixture. Clean pan and return to heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with one-quarter of filling. Place crispy tortilla on top and cook for 1 minute. Remove quesadilla from skillet and repeat steps with remaining tortillas. Slice each quesadilla into 4 wedges and serve. Serves 4. Each serving contains: 572 calories; 24 g protein; 31 g total fat (12 g sat. fat, 0 g trans fat); 51 g total carbohydrates (2 g sugars, 10 g fibre); 402 mg sodium source: " Dinner Worthy Quesadillas ", alive #391, May 2015

Earthy in a delicious way, these quesadillas are sure to breathe new life into a stale dinner routine. You can also add sliced kalamata olives to the asparagus mixture for an umami boost. 2 tsp (10 mL) grapeseed, camelina, or extra-virgin olive oil 1 leek, thinly sliced 1 bunch asparagus 8 oz (225 g) cremini mushrooms, sliced 2 garlic cloves, minced 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) fresh thyme 2 tsp (10 mL) lemon zest 2 cups (about 6 oz/170 g) grated Gruyére cheese 8 - 7 to 8 in (18 to 20 cm) organic whole grain or gluten-free tortillas In large skillet, heat oil over medium heat. Add leek and cook until softened. Trim woody ends from asparagus and slice into half-pieces. Slice any thick pieces in half lengthwise. Add asparagus, mushrooms, garlic, and pepper to pan; heat until vegetables are tender. Stir in thyme and lemon zest; heat 30 seconds. Remove from heat and cover to keep warm. Clean out skillet and return to heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and cover with one-quarter of grated cheese and asparagus mixture, leaving 1 in (2.5 cm) border. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted. Remove quesadilla from skillet and repeat steps with remaining tortillas. Slice each quesadilla into halves or quarters to serve. Serves 4. Each serving contains: 447 calories; 23 g protein; 21 g total fat (9 g sat. fat, 0 g trans fat); 43 g total carbohydrates (4 g sugars, 7 g fibre); 513 mg sodium source: " Dinner Worthy Quesadillas ", alive #391, May 2015

Being one of the world’s most expensive spices, saffron is an indulgence. However, a little bit goes a long way, as this tagine’s judicious application of the spice will show you. 2 Tbsp (30 mL) extra-virgin olive oil 1 red bell pepper, seeds removed, cut into 1/2 in (1.25 cm) cubes 1 onion, halved and thinly sliced 2 garlic cloves, minced 1 - 28 oz (796 mL) can diced tomatoes 2 cups (500 mL) dried chickpeas, boiled and drained 1/3 cup (80 mL) orange juice 1/4 tsp (1 mL) saffron threads 1/2 cup (125 mL) green manzanilla or black Kalamata olives, pitted and halved In large pot, heat oil over medium heat. Add bell pepper, onion, and garlic. Sauté for 10 minutes, until vegetables are softened. Stir in tomatoes, chickpeas, orange juice, and saffron. Bring to a boil, reduce to a simmer, cover, and cook for 10 minutes. Stir in olives, cover, and simmer for an additional 10 minutes. Serve hot. Serves 4. Each serving contains: 283 calories; 10 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 39 g total carbohydrates (13 g sugars, 7 g fibre); 439 mg sodium source: " Trace the Spice Route ", alive #391, May 2015

This plate of pasta gets an extra kick from ponzu sauce. Ponzu is soy sauce seasoned with citrus, and it adds a delicious blend of flavours to many dishes. It is available in grocery stores in the Asian foods section. Some ponzu is gluten free; however, if you have difficulty finding this type, you can make your own using the recipe included below. If you don’t have a spiralizer to turn the squash into noodles, cut squash using a mandoline fitted with a julienne blade. Julienned squash may need a couple of extra minutes of baking time. Noodle Dish 1 medium butternut squash 2 Tbsp (30 mL) extra-virgin olive oil, divided Freshly ground black pepper 1/2 small red onion, diced 2 1/4 cups (540 mL) canned chickpeas, drained and rinsed 1 bunch fresh kale, stems removed, washed, and coarsely chopped 1/4 cup (60 mL) chopped Italian parsley 2 Tbsp (30 mL) ponzu sauce 1/3 cup (80 mL) toasted pumpkin seeds Gluten-Free Ponzu (optional) 1/4 cup (60 mL) orange juice 1/4 cup (60 mL) lemon juice 1/3 cup (80 mL) gluten-free soy sauce 2 Tbsp (30 mL) rice vinegar 2 Tbsp (30 mL) mirin Organic brown sugar, to taste Crushed hot chilies, to taste Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Cut off bulbous end of squash. Place in reusable container and refrigerate for another use. Trim end off remaining piece of squash and peel. Cut in half to make 2 pieces about 3 in (8 cm) long. Process 1 piece through spiralizer or mandoline, cutting squash into long, thin noodles. Repeat with remaining piece of squash. You may need to separate noodles using your fingers. Toss squash noodles with 1 Tbsp (15 mL) olive oil and spread out in single layer on baking sheet. Season lightly with pepper. Add a little more oil if noodles appear too dry. Bake for 5 minutes, or until squash is tender but still firm when pierced with a fork. Meanwhile, heat remaining 1 Tbsp (15 mL) olive oil in large, heavy saucepan or deep frying pan. Add onion and sauté just until soft. Add chickpeas and stir. Remove from heat. If making your own ponzu, pour liquid ingredients into small bowl and whisk to blend. Add brown sugar and hot crushed chilies to taste. When squash is ready, gently fold into chickpea mixture along with kale and return to burner. Gently toss over high heat for 1 to 2 minutes, or until kale wilts and ingredients are piping hot. Fold in parsley. Spoon into heated serving bowls, drizzle with a little ponzu sauce, and sprinkle with toasted pumpkin seeds. Serves 6. Each serving contains: 243 calories; 11 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 29 g total carbohydrates (4 g sugars, 6 g fibre); 366 mg sodium source: " Veggie Noodles ", alive #390, April 2015

This nutrient-dense, colourful take on traditional “toad in the hole” is an easy-to-prepare meal the whole family will love. Served with a large salad or steaming bowl of soup, it’s an economical entrée that’s as comforting as it is delicious. 1 extra-large russet potato, peeled 1 extra-large sweet potato, peeled 2 Tbsp (30 mL) coconut or camelina oil 2 leeks, well rinsed, trimmed, and finely shredded (soft green parts only) 2 large carrots, peeled and grated 4 large free-range eggs 1 Tbsp (15 mL) chopped parsley or cilantro 3 Tbsp (45 mL) grated Parmesan cheese Freshly ground black pepper, to taste Preheat broiler. Grate both potatoes and squeeze out as much liquid as possible with hands and then pat grated spuds dry on a paper or tea towel. Heat oil in large cast iron skillet. Add shredded leeks and sauté for 2 to 3 minutes. Add potatoes and carrots, spreading entire mix in skillet. Sauté over medium heat for a further 10 to 12 minutes or until potatoes start to turn golden brown. Place pan under broiler and cook for a further 5 minutes or until potatoes start to turn nicely brown on top—do not let them burn. Remove from broiler and carefully make four holes on top of the hash. Break an egg into each hole and sprinkle chopped parsley and cheese on each hole; season with pepper. Place lid over skillet, place it back on the stove-top burner, and cook for about 4 minutes, or until eggs are set and cooked to your preferred level of doneness. Serves 4. Each serving contains: 289 calories; 11 g protein; 14 g total fat (8 g sat. fat, 0 g trans fat); 32 g total carbohydrates (6 g sugars, 5 g fibre); 195 mg sodium source: " Easter Eggs-travaganza ", alive #390, April 2015

This simple classic represents Chinese home cooking at its very best. Easy to prepare, healthy, and delicious, it’s simply brimming with flavour. What’s more, it’s a superb source of the disease-fighting carotenoids lutein, zeaxanthin, and astaxanthin. 10 1/2 oz (300 g) large sustainable shrimp, shells removed (thaw if frozen) 1 tsp (5 mL) gluten-free, low-sodium soy sauce 1 Tbsp (15 mL) sherry or cooking wine 1 tsp (5 mL) cornstarch 4 large free-range eggs 2 Tbsp (30 mL) half and half cream 1 cup (250 mL) frozen petite peas, thawed 2 Tbsp (30 mL) camelina or coconut oil 1/3 cup (80 mL) chopped green onions 2 Tbsp (30 mL) chopped garlic chives Salt and pepper, to taste Handful of pea shoots, for garnish (optional) Rinse shrimp and pat dry with paper towel. Set aside. Mix soy sauce, sherry, and cornstarch in bowl and add shrimp. Coat shrimp well with marinade and set aside. In medium bowl, crack eggs and lightly beat with cream. Meanwhile, place peas in mixing bowl and pat dry to remove excess water; set aside. Heat 1 Tbsp (15 mL) oil over medium heat in cast iron skillet. Add shrimp and stir-fry for 1 minute. Add peas and green onions and stir-fry for a minute or two more. Remove mixture from skillet and allow to cool slightly, then slowly pour into beaten eggs. Add remaining 1 Tbsp (15 mL) oil to skillet and heat over low-medium heat. When hot, add egg and shrimp mixture and stir with fork. Add garlic chives and stir until eggs are “set” but still slightly wet. Season with salt and pepper to taste and serve immediately over hot cooked rice or your favourite grain. Serves 4. Each serving contains: 257 calories; 24 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 7 g total carbohydrates (3 g sugars, 2 g fibre); 322 mg sodium source: " Easter Eggs-travaganza ", alive #390, April 2015

Simple poached eggs are lent an elegant cachet by the addition of a flavourful balsamic reduction and roasted cherry tomatoes. Resting on a nutritious bed of Swiss chard, this über healthy meal is easy to prepare and makes the perfect quick lunch or dinner. 1/3 cup (80 mL) balsamic vinegar 1 Tbsp (15 mL) coconut palm sugar or honey 20 cherry tomatoes 1 Tbsp (15 mL) extra-virgin olive oil 1 bunch Swiss chard (about 4 cups/1 L) Dash of white vinegar 4 large free-range eggs Salt and pepper, to taste Preheat oven to 350 F (180 C). In small saucepan over medium heat, bring balsamic vinegar and sugar to a boil. Reduce heat and allow to simmer until mixture becomes syrupy. Remove from heat and allow to cool. Meanwhile, place cherry tomatoes in ovenproof dish and drizzle with olive oil. Place in oven and roast for about 10 minutes—or just until tomatoes begin to collapse. While tomatoes are roasting, wash and tear Swiss chard. Steam chard in steamer until just softened, about 3 minutes. Remove from heat and set pan aside until ready to assemble the dish. As chard cooks, prepare eggs by bringing large saucepan filled with water to a gentle simmer. Add dash of white vinegar to water and stir with spoon to create a swirl. Carefully break 2 eggs into water and cook for about 3 minutes. Remove with slotted spoon and repeat this process with remaining 2 eggs. When eggs are done, divide chard onto 4 plates. Surround chard with 5 roasted tomatoes on each plate. Top chard with poached egg and drizzle each plate with cooled balsamic reduction. Season with salt and pepper to taste. Serve with crusty bread and slices of mozzarella for a complete meal. Serves 4. Each serving contains: 159 calories; 8 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 12 g total carbohydrates (9 g sugars, 2 g fibre); 191 mg sodium source: " Easter Eggs-travaganza ", alive #390, April 2015

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. Miso Marinade 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. Serves 4. 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

Immune-boosting edible mushrooms of all kinds are one of the most powerful allies when it comes to healing (from cancer to the common cold). Explore the many varieties available from season to season. 1 Tbsp (15 mL) butter 2 Tbsp (30 mL) cold-pressed extra-virgin olive or sesame oil 24 large shiitake mushrooms, chopped 12 medium-sized crimini (brown) mushrooms, chopped 3 to 6 small oyster mushrooms, chopped (optional) 1 medium-sized leek, chopped Pinch of unrefined salt, to taste 2 garlic cloves, minced 1 to 2 tsp (5 to 10 mL) fresh thyme, finely chopped 1/2 tsp (2 mL) cumin 1 tsp (5 mL) balsamic vinegar 1 Tbsp (15 mL) nutritional yeast 1/4 cup (60 mL) walnuts or other raw nut of choice, chopped In saucepan, melt butter and olive oil; add mushrooms, leek, and salt. Sauté until softened. Add garlic, thyme, and cumin; mix thoroughly, then add balsamic vinegar. Continue to sauté until garlic is translucent and most of the liquid from mushrooms has evaporated. Let mixture brown slightly, then remove from heat and let cool until warm. Put mixture in food processor with nutritional yeast and walnuts, and pulse only until everything is minced, not smooth, or to desired consistency. This versatile spread can be used on whole grain bread, crackers, or pasta. Serve it on top of poultry, red meat, or fish; or add it to eggs, soups, and stews for extra flavour and nutrition. The paté can be stored in the fridge in an airtight container for several days. Makes 1 1/2 to 2 cups (350 to 500 mL). Each 1 Tbsp (15 mL) serving contains: 31 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 3 g total carbohydrates (1 g sugars, 1 g fibre); 5 mg sodium source: " Healing Foods ", alive #390, April 2015

Chia is rich in omega-3s, which may improve saliva flow and relieve joint pain. The chia becomes gelatinous when soaked in warm liquid, which helps soothe, heal, and detoxify the digestive tract as well as slow down the digestion of carbohydrates and subsequent blood sugar rise. 2 cups (500 mL) unsweetened almond, coconut, or hemp milk 1/2 cup (125 mL) chia seeds 1/4 cup (60 mL) buckwheat groats 1/4 tsp (1 mL) cinnamon, cardamom, and/or ginger, as desired 1/2 cup (125 mL) fresh seasonal fruit, chopped 1/4 cup (60 mL) chopped Medjool dates or raisins, optional Optional toppings Raw almonds, walnuts, sesame seeds, or pumpkin seeds Heat milk in saucepan on medium heat until hot (no need to boil). Add chia seeds, buckwheat groats, and stir in desired spices, letting simmer on low, covered, for approximately 8 to 10 minutes. Turn off heat and keep covered for up to 5 more minutes (this is a good time to prepare the fruit). Add more milk, if desired, fresh fruit, and/or raisins before serving. Serves 2. Each serving contains: 347 calories; 11 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 43 g total carbohydrates (6 g sugars, 20 g fibre); 191 mg sodium Day 2 Cold leftovers can easily be reheated or made into a smoothie the next day by adding more liquid and blending. Frozen fruit option If using frozen fruit, add 2 minutes before turning off the heat; fruit can thaw and warm up with the porridge. source: " Healing Foods ", alive #390, April 2015

Sometimes you just need a liquid meal with benefits. Try this recipe for a nutrient-dense meal that can easily be customized and drunk daily. 2 cups (500 mL) pure coconut milk (or another unsweetened milk alternative, yogurt, or kefir) 1 cup (250 mL) fresh or frozen seasonal berries 1 to 2 scoops protein powder (optional) 1 Tbsp (15 mL) fresh hemp hearts 1/3 cup (80 mL) kombucha tea 1 tsp (5 mL) seaweed powder 1/2 tsp (2 mL) pure vanilla extract 1/2 tsp (2 mL) cinnamon or ginger Blend all ingredients in high-power blender until smooth. Add filtered water to thin, if desired. If eating is very restricted, this recipe can be simplified by adding a whole food protein powder to water, and/or a milk alternative, and a couple of ounces of kombucha. Drink slowly with a straw if the texture is bothersome. Once eating is less of a challenge, you can slowly add in more whole food ingredients to provide a greater array of nutrients. Serves 2. Each serving contains: 283 calories; 16 g protein; 13 g total fat (11 g sat. fat, 0 g trans fat); 22 g total carbohydrates (13 g sugars, 3 g fibre); 125 mg sodium Proceed with caution Be extra cautious when consuming fermented foods, such as kombucha tea, when your immune system is compromised. Be sure to purchase these foods from a reliable natural health source. Ask your health care practitioner for advice. Using hemp hearts Soak hemp hearts for a few hours before using for a smoother blend. They can also be used in lieu of protein powder, just double or triple the amount of hemp hearts used. source: " Healing Foods ", alive #390, April 2015

This salad and its dressing contain the major anticancer vegetable families (cruciferous, allium, and carotenoid). Consume this immune-enhancing salad regularly. Don’t worry if you’re not a big kale fan. The massaging makes all the difference to its texture, and the dressing lends much palatability to this bitter green. Dressing 1/3 cup (80 mL) cold-pressed extra-virgin olive oil Juice of 2 lemons or limes 1 to 2 Tbsp (15 to 30 mL) raw apple cider vinegar, according to taste 2 garlic cloves 1 Tbsp (15 mL) raw unpasteurized honey (optional) 1/2 in (1.25 cm) fresh turmeric root, grated, or 1/8 tsp (0.5 mL) turmeric powder Unrefined salt, to taste Fresh ground pepper, to taste 2 heads of black kale, finely chopped (remove thick stems) Toppings A handful of assorted sprouts, such as garlic, broccoli, alfalfa, or sunflower 18 to 24 cherry or grape tomatoes, cut in half 2 Tbsp (30 mL) freshly grated Parmesan cheese or 2 Tbsp (30 mL) nutritional yeast for a nondairy option Optional additions Cooked beets and/or sweet potatoes Avocado Grated purple cabbage Pumpkin seeds Bread crumbs Combine all dressing ingredients well. Massage dressing thoroughly into kale with hands. Allow to sit and marinate for at least 1 hour at room temperature, covered. Before serving, add toppings and optional ingredients. Add more dressing, as needed. This recipe makes enough dressing for 2 to 3 salads; store leftover dressing in a tightly sealed glass container in the fridge for a couple of days. Serves 4. Each serving contains: 229 calories; 4 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 16 g total carbohydrates (7 g sugars, 2 g fibre); 76 mg sodium source: " Healing Foods ", alive #390, April 2015

This interesting slant on Greek salad will have all ages clamouring for seconds. Serve as a main course or as a side salad with grilled chicken kebabs. Salad 2 large red beets 1 Tbsp (15 mL) extra-virgin olive oil 1/2 red onion, shaved into thin slices and separated into rings 1/2 unpeeled English cucumber, finely diced 1 yellow pepper, cored and finely diced 1/3 cup (80 mL) pitted and chopped green olives 1/4 cup (60 mL) crumbed goat feta 1 Tbsp (15 mL) chopped fresh mint leaves Dressing 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) lemon zest 2 tsp (10 mL) freshly squeezed lemon juice 1 garlic clove, minced 2 tsp (10 mL) finely chopped fresh oregano 1/2 tsp (2 mL) Dijon mustard Salt and freshly ground black pepper, to taste Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Trim and peel beets. Using spiralizer or hand-held julienne cutter, cut beets into thin noodle-sized strips. You should have about 3 cups (750 mL). Place beet noodles in bowl with 1 Tbsp (15 mL) olive oil and toss. Spread beets out on prepared baking sheet and roast for 5 to 10 minutes, or until they are soft but retain a little bite. While beets are roasting, prepare dressing by combining ingredients in small bowl and whisking vigorously until emulsified. Add salt and pepper to taste. When beets are tender-crisp, transfer to bowl and add red onion. Toss salad with dressing and arrange on serving platter. Scatter with diced cucumber, yellow pepper, olives, feta, and mint. Sprinkle with additional black pepper if you wish. Serve at room temperature. Serves 4. Each serving contains: 175 calories; 3 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 12 g total carbohydrates (5 g sugars, 3 g fibre); 235 mg sodium source: " Veggie Noodles ", alive #390, April 2015

This colourful little carrot pasta dish is excellent all by itself for a fresh lunchtime salad. Alternatively, serve as a side dish with grilled chicken or turkey meatballs seasoned with sage and pine nuts. Salad 4 large orange carrots 1 large Granny Smith apple 4 green onions, thinly sliced on the diagonal Dressing 2 Tbsp (30 mL) grapeseed oil Finely grated zest from 1/2 orange 2 Tbsp (30 mL) freshly squeezed orange juice 1 Tbsp (15 mL) apple cider vinegar 1 tsp (5 mL) liquid honey 1/2 tsp (2 mL) Dijon mustard 1/2 tsp (2 mL) peeled and finely grated ginger 1 small garlic clove, crushed and minced Generous pinch of crushed dried chilies Salt and pepper, to taste Trim ends from carrots and peel. Using vegetable peeler, shave carrots lengthwise into thin ribbons. Optionally, blanch carrot ribbons in large pot of boiling water for 1 to 2 minutes, or until as tender-crisp as you’d like. Drain and plunge into ice-water bath to stop cooking. Drain well and blot dry. Place carrot noodles—whether blanched or raw—in large bowl. Core apple and slice into thin wedges. Add apple slices to carrots along with green onions. Combine dressing ingredients in small bowl. Whisk to blend. Drizzle over salad and gently toss to coatevenly. Serve at room temperature within a couple of hours. Serves 6. Each serving contains: 91 calories; 1 g protein; 5 g total fat (0.5 g sat. fat, 0 g trans fat); 12 g total carbohydrates (8 g sugars, 2 g fibre); 40 mg sodium source: " Veggie Noodles ", alive #390, April 2015

People usually envision Pad Thai as rice noodles glazed with a creamy peanut sauce and topped with a smattering of vegetables. Our version is made with zucchini noodles (“zoodles”) and oodles of colour thanks to red pepper and green onions. Sauce 2 Tbsp (30 mL) freshly squeezed lime juice 1 Tbsp (15 mL) seasoned rice vinegar 1 Tbsp (15 mL) smooth natural peanut butter 2 tsp (10 mL) fish sauce or tamari 1 tsp (5 mL) liquid honey 1/2 tsp (2 mL) crushed dried chilies 1 to 2 Tbsp (15 to 30 mL) chicken broth (optional) Salt and freshly ground black pepper (optional) Pad Thai 1 tsp (5 mL) butter 2 free-range eggs, whisked 2 tsp (10 mL) grapeseed oil 2 garlic cloves, minced 1 Tbsp (15 mL) peeled and minced ginger 1 red bell pepper, cored and julienned 4 medium zucchini, cut into noodles with spiralizer or julienned with hand-held cutter 1/2 lb (225 g) black tiger prawns, peeled, deveined, tail on (optional) 2 cups (500 mL) bean sprouts, blanched 4 green onions, julienned 3 Tbsp (45 mL) chopped fresh cilantro 1/4 cup (60 mL) chopped unsalted peanuts, roasted Combine sauce ingredients in small bowl. Whisk to blend. Add a little chicken broth or water if needed for thinner consistency. Add salt and pepper to taste, if desired. Set aside. Heat butter in frying pan. Add eggs and scramble over medium heat just until cooked. Remove to separate dish and set aside. Clean pan and add grapeseed oil. Heat over medium and add garlic and ginger. Gently sauté for 1 minute. Add red pepper, zucchini, and prawns (if using); stir-fry over medium for another 1 to 2 minutes, or until vegetables are warm but still crisp and prawns are turning opaque. Drizzle with sauce and toss to coat. Fold in bean sprouts, green onions, and scrambled egg. Transfer to serving bowl. Sprinkle with cilantro and peanuts. Serves 6. Each serving contains: 194 calories; 17 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 12 g total carbohydrates (6 g sugars, 3 g fibre); 274 mg sodium source: " Veggie Noodles ", alive #390, April 2015

Exotic seasonings combined with a hint of ginger and a squeeze of lime deliver myriad tastes to the palate. You can serve this as a side or as a stand-alone dish with yogurt or feta. 2/3 cup (160 mL) dried mung beans 2 small to medium yams 1 Tbsp (15 mL) coconut oil 1 1/2 tsp (7 mL) cumin seeds 1 1/2 tsp (7 mL) black mustard seeds 1 small onion, finely diced 1 Tbsp (15 mL) peeled and finely minced fresh ginger 2 tsp (10 mL) turmeric 2 tsp (10 mL) ground cumin 1/4 tsp (1 mL) cinnamon 1/4 tsp (1 mL) salt 1/4 cup (60 mL) chicken or vegetable stock 2 medium tomatoes, seeded and finely diced 1 tsp (5 mL) freshly squeezed lime juice 1/2 tsp (2 mL) maple syrup Freshly ground black pepper 1/4 cup (60 mL) chopped fresh cilantro Plain thick Greek yogurt (optional) Bring 4 cups (1 L) water to boil in a saucepan. Add mung beans and reduce heat. Simmer with lid slightly ajar for 20 to 25 minutes, or until beans are cooked but still firm. Meanwhile, peel yams and julienne using hand-held julienne cutter or mandoline fitted with julienne blade. Place yam noodles in wide, deep frying pan and just cover with water. Bring to boil and cook uncovered until blanched and just fork-tender but not mushy, about 3 to 5 minutes. Drain and plunge into ice water to stop cooking. Drain and blot dry. Transfer to large bowl and set aside. In saucepan, heat coconut oil over medium. Add cumin and mustard seeds and sauté for 2 minutes, or until they start to pop. Add onion, ginger, turmeric, ground cumin, cinnamon, and salt. Sauté for 2 minutes, or until onion is soft but not browned. Stir in chicken or vegetable stock. Add mixture to cooked yams and gently fold together to coat evenly. When beans are tender but still have a little bite, drain and rinse. Add beans to yam mixture along with diced tomatoes. Drizzle with lime juice and maple syrup. Gently fold together. Add pepper to taste. Transfer to serving dish and sprinkle with cilantro. Serve warm or at room temperature with dollops of yogurt, if you wish. Serves 6. Each serving contains: 214 calories; 8 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 39 g total carbohydrates (4 g sugars, 8 g fibre); 128 mg sodium source: " Veggie Noodles ", alive #390, April 2015

Sometimes the perfect side dish doesn’t need to be any more complicated than shaving vegetables into long, thin strips and tossing with a few seasonings for a vegetable noodle salad. Salad 1/2 lb (225 g) fresh asparagus spears, preferably with thick stalks 2 - 8 in (20 cm) yellow zucchini 1/2 cup (125 mL) halved cherry tomatoes 2 Tbsp (30 mL) chopped Italian parsley 2 Tbsp (30 mL) chopped fresh basil 2 Tbsp (30 mL) toasted pine nuts Dressing 3 Tbsp (45 mL) extra-virgin olive oil 1 Tbsp (15 mL) freshly squeezed lemon juice 1 tsp (5 mL) smashed and minced garlic 3 Tbsp (45 mL) finely grated Parmesan Salt and freshly ground black pepper, to taste Trim root ends of asparagus and ends of zucchini. Using hand-held vegetable peeler, shave asparagus spears into long, thin strips and place in large bowl. If tips break, simply add to strips. Repeat with yellow zucchini and add to asparagus. Combine oil, lemon juice, and garlic in small bowl and whisk. Whisk in grated Parmesan until blended. Add salt and pepper to taste. Drizzle over vegetable noodles and gently toss to coat evenly. Divide among serving plates and sprinkle with cherry tomatoes, Italian parsley, fresh basil, and pine nuts. Serves 6 as side dish. Each serving contains: 115 calories; 3 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 5 g total carbohydrates (3 g sugars, 2 g fibre); 61 mg sodium source: " Veggie Noodles ", alive #390, April 2015

Winter vegetables get a vibrant makeover with a Moroccan spin. Sweet, sour, salty, and savoury tastes perk up the palate after last season’s richer comfort-food sides. Dressing 1/4 cup (60 mL) tahini (sesame seed butter) 1/4 cup (60 mL) finely chopped fresh cilantro, plus more for garnish 1 garlic clove, minced 2 Tbsp (30 mL) lime juice 2 Tbsp (30 mL) extra-virgin olive oil 1 tsp (5 mL) ground cumin 1/4 tsp (1 mL) sea salt Slaw 2 cups (500 mL) finely shredded red or green cabbage 2 beets, grated 2 carrots, grated 1 firm pear (such as Bosc), grated In small bowl, whisk together all dressing ingredients. Thin with water, 1 Tbsp (15 mL) at a time, until desired consistency is reached (this depends on thickness of tahini, as brands differ). Set aside. In large bowl, toss all slaw ingredients together. Add prepared dressing, tossing again until vegetables are evenly coated. Cover and refrigerate for at least 30 minutes or up to 3 days. Divide into bowls and garnish with additional cilantro. Serves 6. Each serving contains: 147 calories; 3 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 14 g total carbohydrates (7 g sugars, 3 g fibre); 153 mg sodium source: " Spring Slaws ", alive #390, April 2015

Reminiscent of stir-fry (without standing over a hot stove), this make-ahead slaw will satisfy your takeout cravings. To round out the meal, serve with chewy brown rice and miso soup. Tofu 3/4 lb (350 g) package extra-firm tofu, drained, dried, and cut into 1/2 in (1.25 cm) cubes 1 tsp (5 mL) tamari 2 tsp (10 mL) toasted sesame oil 2 Tbsp (30 mL) white or black sesame seeds Dressing 3 Tbsp (45 mL) apple cider vinegar or rice vinegar 1 Tbsp (15 mL) orange juice 1 Tbsp (15 mL) toasted sesame oil 2 tsp (10 mL) tamari 1/4 tsp (1 mL) chili flakes (more or less, to taste) Slaw 6 cups (1.5 L) shredded Napa cabbage 1 cup (250 mL) grated carrot 1 avocado, sliced 1 navel orange, peeled and segmented Preheat oven to 350 F (180 C). Line large, rimmed baking sheet with parchment paper. Place all tofu ingredients in shallow dish, mixing to combine. Allow tofu to marinate at room temperature for 30 minutes, tossing halfway through. Once marinated, place tofu on prepared baking sheet. Bake for 20 to 25 minutes, until dried and starting to puff. Meanwhile, prepare dressing and slaw. In large bowl, combine all dressing ingredients. Add cabbage and carrots, tossing well to combine. Refrigerate for 30 minutes or up to 4 days. To serve, place slaw on large serving platter and top with baked tofu, avocado slices, and orange segments. Alternatively, toss slaw with baked tofu, avocado, and orange (the tofu will lose its crispiness this way but soak up more of the dressing). Serves 6. Each serving contains: 172 calories; 11 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 11 g total carbohydrates (5 g sugars, 4 g fibre); 199 mg sodium source: " Spring Slaws ", alive #390, April 2015

Soft licorice notes from the fennel make this refreshing, sweet, and savoury side something special. Serve on a bed of cooked quinoa, or in butter lettuce leaves for a wrap. Dressing 1/2 cup (125 mL) plain Greek yogurt or plain coconut yogurt (for dairy-free and vegan) 1 Tbsp (15 mL) vegan mayonnaise 1 Tbsp (15 mL) lemon juice 1 Tbsp (15 mL) extra-virgin olive oil 1 Tbsp (15 mL) honey or maple syrup 1/2 tsp (2 mL) sea salt Slaw 1 bulb fennel, cored and cut into thin strips 1 apple, cored and cut into thin strips 2 stalks celery, diced 1 cup (250 mL) halved red or green grapes (or a mixture) 1 cup (250 mL) toasted walnut halves, roughly chopped, divided 1/4 cup (60 mL) dried currants or raisins Whisk all dressing ingredients together in small bowl. Cover and chill until ready to use. Toss all slaw ingredients together in large bowl, reserving 1/4 cup (60 mL) walnuts for garnish. Add prepared dressing, mixing well to combine. Serve immediately, garnishing each serving with a scattering of reserved walnuts, or cover and refrigerate for up to 1 day. Serves 6. Each serving contains: 244 calories; 5 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (15 g sugars, 4 g fibre); 253 mg sodium source: " Spring Slaws ", alive #390, April 2015

This is a tangle you’ll be glad you’re in. A spiral slicer is handy, but not required, as a vegetable peeler can easily make the long strands you’re after. The slaw and dressing can be prepared and kept separately, covered in the refrigerator, up to two days in advance. Vinaigrette 1/4 cup (60 mL) extra-virgin olive oil 3 Tbsp (45 mL) lemon juice 1 Tbsp (15 mL) whole grain mustard 2 tsp (10 mL) maple syrup 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground pepper Slaw 1/2 bunch asparagus, peeled into long strips with vegetable peeler or sliced thinly on diagonal 2 carrots, peeled into long strips with vegetable peeler or spiral slicer 1 cup (250 mL) halved snow peas 1/2 cup (125 mL) fresh or frozen (defrosted) spring peas 2 Tbsp (30 mL) finely chopped fresh chives, divided In small bowl, whisk together all vinaigrette ingredients. Set aside. Gently toss together slaw ingredients, less 1 Tbsp (15 mL) chives. Add prepared vinaigrette, tossing again until well coated. Cover and allow to marinate in refrigerator for at least 30 minutes or up to 4 hours. Serve on plates or in shallow bowls, piling ingredients in the centre (much like plating spaghetti). Garnish with reserved chives. Serves 4. Each serving contains: 189 calories; 4 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 14 g total carbohydrates (7 g sugars, 4 g fibre); 240 mg sodium source: " Spring Slaws ", alive #390, April 2015

Serves 5 Undeniably, this is comfort food in a bowl. This method of scrambling eggs will keep them moist and light, nothing like those uninspiring dry, rubbery eggs. Taking the time to roast the tomatoes amplifies their sweetness, while a touch of basil-infused oil adds bright, fresh flavour. 1 cup (250 ml) long-grain brown rice 1/4 tsp (1 ml) salt, divided 1/2 cup (125 ml) packed fresh basil 1/4 cup (60 ml) + 1 tsp (5 ml) extra-virgin olive oil 2 cups (500 ml) cherry tomatoes 2 garlic cloves, chopped 6 large free-range eggs 3 tsp (15 ml) unsalted butter 3/4 cup (180 ml) shredded mozzarella 6 tsp (30 ml) finely chopped chives 1 cup (250 ml) cooked or canned black beans 2 cups (500 ml) baby spinach Place rice and 1 1/2 cups (350 ml) water in medium saucepan. Bring to a boil, add 1/8 tsp (0.5 ml) salt, reduce heat to low and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand covered for 10 minutes. Fluff rice with fork. Place basil, 1/4 cup (60 ml) oil, 6 tsp (30 ml) water and a pinch of salt in blender. Blend until smooth, wiping down sides of container as needed. Pour into fine-mesh sieve set over bowl and press down with spatula to extract as much oil as possible. Discard solids. Preheat oven to 400 F (200 C). In large bowl, toss together 1/8 tsp (0.5 ml) salt, 1 tsp (5 ml) oil, tomatoes and garlic. Place on baking sheet and cook until softened and beginning to shrivel, about 12 minutes. Break eggs into bowl. Melt butter in frying pan over medium heat. When butter foams, add unbeaten eggs to pan. Season with black pepper, then beat eggs continuously with wooden spoon, gently scraping cooked egg from the bottom of the pan as you go. Just before eggs are done, stir in cheese and chives. Divide rice among bowls and top with an equal amount of beans, spinach, eggs and tomatoes. Drizzle basil oil over top. Each serving contains: 1883 kilojoules; 19 g protein; 24 g total fat (7 g sat. fat, 0 g trans fat); 41 g total carbohydrates (3 g sugars, 5 g fibre); 313 mg sodium source: " Rice Bowls ", alive Australia #23, Autumn 2015

Serves 4 The nori garnish adds umami flavour to this Japanese-inspired rice bowl. If wasabi powder is unavailable, you can use a small minced chilli to bring some fiery punch to the avocado mixture. Consider serving with a side of pickled ginger. 1 lb (450 g) firm tofu, drained 2 Tbsp plus 1 tsp (45 ml) reduced salt soy sauce 6 tsp (30 ml) mirin or rice vinegar 3 tsp (15 ml) honey 2 tsp (10 ml) sesame oil 1 1/2 cups (350 ml) brown jasmine rice 1 in (2.5 cm) piece fresh ginger, grated 1 heaped tsp (7 ml) wasabi powder 2 sheets nori 6 tsp (30 ml) sesame seeds 1 avocado, diced 1/2 cucumber, chopped 1 carrot, cut into matchsticks 2 spring onions, sliced 1/4 cup (60 ml) chopped coriander Juice of 1 lime Cut tofu crosswise into 8 slices. Place slices in shallow container. In small bowl, whisk together soy sauce, mirin or rice vinegar, honey and sesame oil. Pour soy sauce mixture over tofu and let soak, turning once, for at least 2 hours, but preferably several hours. When ready to serve, cut marinated tofu pieces in half crosswise and reserve marinade. Place rice, ginger and 2 cups (500 ml) water in medium saucepan. Bring to a boil, reduce heat to low and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff rice with fork. Meanwhile, in small bowl, stir together wasabi powder with 1 1/2 tsp (7 ml) cold water until paste forms. Cover bowl and chill for at least 15 minutes. The longer the paste sits, the hotter the wasabi becomes. Preheat oven to 250 F (120 C). Very lightly brush nori with water and toast in oven for 15 minutes, or until crisp and darkened. Crumble nori into 1 in (2.5 cm) pieces. Heat dry, heavy-bottomed skillet over medium heat. Add sesame seeds and toast, shaking pan occasionally, until seeds are fragrant and begin making popping sounds. Toss sesame seeds with nori pieces. In bowl, toss together avocado, cucumber, carrot, spring onions and coriander. Whisk lime juice into wasabi paste and toss with avocado mixture. Divide rice among serving bowls and top with tofu pieces and avocado mixture. Drizzle on any reserved marinade. Sprinkle nori mixture over top. Each serving contains: 2121 kilojoules; 21 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 73 g total carbohydrates (7 g sugars, 10 g fibre); 482 mg sodium source: " Rice Bowls ", alive Australia #23, Autumn 2015

Serves 4 What happens when a pile of rice and beans takes the place of tortillas as a base for chicken fajitas? Yum! The mango adds the perfect touch of sweetness. You can also make the creamy avocado sauce with plain Greek yoghurt. 1 cup (250 ml) long-grain brown rice 1/8 tsp (0.5 ml) + 1/4 tsp (1 ml) salt 1 tsp (5 ml) paprika 1/2 tsp (2 ml) garlic powder 1/2 tsp (2 ml) onion powder 1/2 tsp (2 ml) ground cumin 1/4 tsp (1 ml) black pepper 1 small avocado 1/2 cup (125 ml) sour cream Juice of 1 lime, divided 3 tsp (15 ml) grapeseed oil 3/4 lb (375 g) organic boneless, skinless chicken thighs, sliced 1 red capsicum, thinly sliced 1 yellow capsicum, thinly sliced 1 orange capsicum, thinly sliced 1 cup (250 ml) cooked or canned pinto beans 1 mango, thinly sliced Place rice and 1 1/2 cups (350 ml) water in medium saucepan. Bring to a boil, add 1/8 tsp (0.5 ml) salt, reduce heat to low and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand covered for 10 minutes. Fluff rice with fork. In small bowl, combine 1/4 tsp (1 ml) salt, paprika, garlic powder, onion powder, cumin and black pepper. Using blender or food processor, blend together avocado, sour cream and juice of 1/2 lime until smooth. Heat oil in large frying pan or wok over medium-high heat. Add chicken thighs and cook just until no longer pink, about 5 minutes. Remove chicken from pan and place capsicum strips in pan. Cook until capsicums are crisp-tender, stirring often, about 3 minutes. Return chicken to pan along with spice mixture; heat for 1 minute. Stir in mango and remaining lime juice. Divide rice among bowls and top with pinto beans, chicken mixture and avocado cream. Each serving contains: 2205 kilojoules; 29 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 63 g total carbohydrates (10 g sugars, 8 g fibre); 448 mg sodium source: " Rice Bowls ", alive Australia #23, Autumn 2015