Food

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.

Chicken noodle soup is already pretty kid-friendly, but some children can be turned off by green or bitter things such as parsley, green onions, or celery. That means you might not want to give them a giant bowl of refined carbohydrates. That’s why this recipe calls for konjac noodles, which are noodles made from a low-calorie, low-carbohydrate, flavourless, and fibrous tuber that picky eaters probably won’t mind (or notice). If your kids don’t happen to mind green, feel free to substitute zucchini noodles and add all the parsley, chives, green onions, and broccoli you like! While you’ll get more nutrients out of making a homemade broth, this recipe calls for store-bought quality broth or homemade broth made in advance to save time and labour—which we know is important when there are ravenous children involved! Look for konjac noodles at your local health food store or Asian market, where they’re often less expensive and sometimes called shirataki noodles. Not all brands are created equal, though, so look for a package that contains more konjac than soy, brown rice, or tapioca flour. Feel free, of course, to substitute traditional pasta in fun shapes like farfalline, stellette, or alphabet. If you can’t find konjac, you can use peeled zucchini that you spiralize or grate into noodles instead. Zucchini gives a faint green tinge to the noodles even when peeled, though—even when peeled before spiralizing—so if you’re avoiding green and expect quizzical stares from youngsters, try a mix of zucchini and whole grain pasta broken into pieces of about the same size as the zucchini noodles. If using whole grain pasta, boil it in a separate pot so the broth doesn’t absorb all the starch and become cloudy. If using zucchini, only grate or spiralize down to the seeds, which are mostly water and will become mushy and dilute your broth. The cores make for a juicy snack for the chef!

I present to you the salad I ate so often I almost made myself hate it. It’s so addicting, so easy and really foolproof. It combines the latest trends with the roots of my childhood—and that can’t be a bad thing! Let’s just touch on a few things before you move on to the least boring salad ever. I used to think salads were lettuce, lettuce and more lettuce with a light dressing and a sprinkling of hate your body, so eat this shit, Maria. It took me a while to figure out that I was so wrong and that salads can have so many different varieties of greens and veggies. They can even have carbs. You can even have dressing that doesn’t taste like air mixed with gluten-free water—can you believe it? Simple ingredients like olive oil do have the calories we’ve all been “taught” to be afraid of, but I promise you things like olive oil, quinoa, capers and artichokes are what your body is calling out for. Hair growth, nail strength, soft skin and more benefits are to be expected when you just enjoy the right foods, eat balanced and legit love yourself! Did you know? Long used by natural food companies as a food dye alternative, spirulina is a blue-green algae that may strengthen the immune system, improve digestion and reduce inflammation. Available in powdered or tablet form (use the powdered form for this recipe!), spirulina is high in potassium, copper and magnesium and is also an excellent source of certain B vitamins, as well as vitamin K.

Pre-fab frozen pizza pockets have long been a guilty pleasure for anyone looking for a quick pizza fix. Now you can shelve those boxes with a lengthy ingredient list of whatchamacallits in favour of stocking your freezer with these healthier hand-held pizza bombs that will appeal to all generations of a household. Tortillas are a hack that streamlines the production and lets you save on doughy calories. Simply reheat and eat, or go upscale and serve pizza bundles on a plate draped in more warm tomato sauce, grated Parmesan, and sliced fresh basil. Or serve with dips such as guacamole, sour cream, or salsa. Look for jarred marinara sauces with no added sugars in their ingredient list and that are lower in sodium. Or for fresher flavour, rustle up your own red sauce for all your pizza and pasta needs. Simply place 2 lbs (1 kg) Roma (plum) tomatoes, 4 minced garlic cloves, 3 Tbsp (45 mL) balsamic vinegar, 2 Tbsp (30 mL) fresh thyme, 1/2 tsp (2 mL) salt, 1/2 tsp (2 mL) red chili flakes, and 1/4 tsp (1 mL) black pepper in blender, and blend until smooth. Pour mixture into medium saucepan and stir in 3 Tbsp (45 mL) olive oil. Bring tomato mixture to a boil, reduce heat to medium-low, and maintain a strong simmer until slightly thickened, about 30 minutes.

Nothing beats fresh ratatouille made from your own garden-fresh vegetables. There’s something profoundly flavourful when the products are fresh picked and immediately turned into a recipe. Zucchini steaks Overgrown zucchini? Sometimes during a particularly hot spell, zucchini can grow from not-ready-to-be-picked to mammoth-sized almost overnight. What to do? Short of grating every cauliflower-sized patty pan or enormous green zucchini into containers to freeze for baking, we’ve taken another approach. On our farm, we harvest overgrown zucchini, cut them crosswise into thick slices, and nickname them “steaks.” It’s a vegetarian dinner in minutes. Lightly brush steaks with oil and season with salt, pepper, and chopped herbs, if you wish. Grill both sides just until steaks are hot and edges golden but still somewhat firm. Serve with Roasted Ratatouille spooned overtop, or spread with Kale and Walnut Pesto (see recipe) and a smattering of cheese. Or serve with shredded fresh garden greens and tahini lemon dressing drizzled overtop with chopped nuts. There are so many variations and possibilities, I no longer moan when they suddenly appear in epic glory. Tip: Can be refrigerated for several days, or freeze in small containers for a couple of months. Ratatouille has a myriad of uses, especially when prepared in fine dice as done here. Spoon onto crostini and top with crumbled goats’ cheese as an appetizer. Add to a saucepan along with enough stock and serve hot as a soup with ziti pasta noodles. It’s delicious chilled and served at a picnic. The possibilities are endless.

There are many variations for making a biga loaf. This one is similar to a traditional Italian filone breadstick. The outer crust is crunchy while the inner dough is soft, chewy, and full of holes. There are many methods for making sourdough starters. Some might not contain traditional yeast, and some may contain potato water and yeast. Each variation is relative to world customs. Google any number of online sites and you’ll find someone who has found a sourdough that specifically works for them. Basic Biga Sourdough Starter There are numerous examples of how to make a fermented sourdough starter. This one’s as easy as it gets, because once it rests for a number of hours, it can be transformed effortlessly into a lovely, crusty, holey sourdough bread. 1/4 tsp (1 mL) traditional active dry yeast 1/4 cup (60 mL) lukewarm water 3/4 cup (180 mL) unbleached all-purpose or bread flour To make biga, in large bowl of electric stand mixer fitted with paddle, combine yeast, water, and flour. Gently beat at lowest speed for 2 minutes, scraping down sides with spatula until a sticky, shaggy dough forms. Lightly oil medium-sized bowl; transfer biga to greased bowl and seal tightly with greased plastic wrap. Top with damp kitchen cloth and set aside at room temperature to bubble and rise for 10 hours or overnight, up to 24 hours. The longer the biga rests, the more sour it becomes. Then use biga to make a crusty sourdough loaf.

When freshly sliced, queso fresco is mild and somewhat bland in flavour; when melted, it puffs into marshmallow-like pillows with a buttery, nutty taste that will awaken your umami taste buds. The texture can vary depending on how much weight is applied to the cheese when it’s set. Key queso fresco ingredients Rennet  is used to form a solid, consistent curd. The curd mass created when using rennet looks like a gentle milk panna cotta. Traditionally, animal rennet is used in cheese making. Vegetable rennet, created from thistles or certain fungi, is also available. Calcium chloride  isn’t necessary if using raw milk, but it’s an important addition to non-homogenized milk, as pasteurization removes calcium. Reintroducing calcium chloride into the milk will aid curd formation. What’s a cheese curd knife? A cheese curd knife is a long, narrow tool with a thin, flat blade. You can also use a cake-decorating spatula, though it must be long enough to reach the bottom of the pot without its handle touching the curd. What in the world is queso fresco? Queso fresco means “fresh cheese” in Spanish and is the most widely used cheese in Mexican cooking. The recent influence of Mexican cuisine upon our Canadian palate has become as integral to our culinary scene as Chinese food and Italian food. Queso fresco is a white cheese with a firm texture and mild, slightly tangy taste. This high-moisture cheese is delicious fresh and easy to make. Once you’ve made it, you can dramatically alter the taste via additional ingredients such as dry herbs and vegetables, spices, and honey. Typically, when we think of cheese, we think of fatty food. Most health-conscious eaters limit their cheese intake considerably due to that sweeping belief. A wide range of minerals and vitamins are found in queso fresco, as well as linoleic acid, which may actually aid in burning fat—fancy that. Like other fresh cheeses, queso fresco is lower in fat and sodium than aged cheeses. How to use queso fresco Crumbled, grated, sliced, or melted, queso fresco can offset the heat in traditional Mexican cooking. When freshly crumbled, it adds texture and milky goodness to salads and fruit. Although it’s scrumptious hot, queso fresco doesn’t melt in the traditional cheesy fashion. Instead, it softens into puffy little pillows of molten milkiness. Queso fresco tasting notes Taste and smell: mild, fresh, gentle milky aroma Texture: smooth, creamy, and granular Versatility: excellent crumbled, cubed, melted, or shredded

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

Bursting with intense flavour, these colourful squares are an excellent source of protein and key vitamins and minerals. Whenever possible, use organic ingredients. A tossed green salad and low-fat oven fries are ideal accompaniments to this family-friendly entrée. 4 medium-large zucchini, grated Dash of salt 2 large carrots, grated 1 Tbsp (15 mL) olive or camelina oil 4 large free-range eggs 1 1/2 cups (350 mL) shredded Jarlsberg cheese (or substitute Swiss or Edam) 1/4 cup (60 mL) chopped parsley 2 green onions, chopped 1 garlic clove, minced 1 tsp (5 mL) basil 3 Tbsp (45 mL) grated Parmesan cheese 3 Tbsp (45 mL) dry-roasted sunflower seeds Preheat oven to 350 F (180 C). Lightly grease 11 x 7 in (28 x 18 cm) baking dish. Place grated zucchini in colander and salt lightly. Let zucchini rest for 15 minutes. Squeeze out moisture from zucchini until quite dry. Pat grated carrot dry. Heat oil in large skillet over medium heat. Add grated zucchini and carrot and sauté until crisp-tender. Meanwhile, in medium bowl, beat eggs lightly. Mix in Jarlsberg, parsley, green onions, garlic, basil, and the sautéed veggies. Place mixture in prepared baking dish. Sprinkle with grated Parmesan and sunflower seeds. Bake for 30 minutes, or until filling is set. Remove from oven and cool slightly for a minute or two. Cut into squares. Squares can be served both hot or cold. Serves 6. Each serving contains: 201 calories, 18 g protein, 11 g total fat (3 g sat. fat, 0 g trans fat); 10 g total carbohydrates (5 g sugars, 3 g fibre); 233 mg sodium source: " Easter Eggs-travaganza ", alive #390, April 2015

These rolls, filled with zesty ricotta butter, make a perfect bite for gathering where candlelight is a main source of light—all of the contents are safely nestled between secure zucchini strips, which means the entire roll will be that much easier to snack on! 1/2 cup (125 mL) ricotta cheese 1 small garlic clove, crushed and minced 2 tsp (10 mL) tahini 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) maple syrup 1/4 tsp (1 mL) lemon zest Pinches of cayenne, salt, and freshly ground black pepper 3 large green zucchinis, about 8 in (20 cm) long 1 medium carrot, peeled 1 red bell pepper, cored Cilantro sprigs To make ricotta butter: Combine ricotta, garlic, tahini, cumin, maple syrup, lemon zest, cayenne, salt, and pepper in large bowl. Stir vigorously with whisk or wooden spoon until fairly smooth. Taste and add a little more tahini and seasonings if you wish. Set aside. To make rolls: Trim ends of 2 zucchinis. Using vegetable peeler, thinly shave 2 zucchinis lengthwise into paper-thin slices. You should have about 6 to 8 strips per zucchini. Lay out flat on parchment-lined baking sheet in a single layer. Lightly spread slices ricotta butter to edges of each slice. Cut remaining zucchini, carrot, and red bell pepper into 2 x 1/8 in (5 cm x 3 mm) thin matchsticks. Bundle a few assorted zucchini, carrot, and red pepper matchsticks crosswise onto bottom end of each zucchini strip. Tightly roll up and seal end of zucchini strip with a spot of ricotta butter, or press a small pick into the side of each roll to hold. Place rolls upright on serving platter. Tuck cilantro sprig into top of each roll. Cover and refrigerate until ready to serve. Serves 6. Each serving contains: 77 calories; 5 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 9 g carbohydrates (5 g sugars, 2 g fibre); 49 mg sodium source: " Earth Hour Appies ", alive #389, March 2015

You can replace the acorn squash with butternut squash if you prefer. I like this filling for its vibrant colours and pleasing textures—and delicious taste! 1/4 cup (60 mL) extra-virgin olive oil, divided 3 acorn squash, peeled, seeded, and cut into 1/2 in (1.25 cm) cubes 6 small shallots, peeled and halved 2 cups (500 mL) mushrooms, quartered and stem removed 1 Tbsp (15 mL) fresh thyme 1 Tbsp (15 mL) chopped fresh sage 1/2 cup (125 mL) walnut pieces, lightly toasted 2 cups (500 mL) spinach leaves 1/4 lb (125 g) Gruyère cheese, coarsely grated Preheat oven to 400 F (200 C). Pour 2 Tbsp (30 mL) olive oil in roasting pan or baking sheet and stir in squash and shallots until well coated. Bake for 20 minutes, stirring occasionally, or until vegetables are tender, but still keep their shape. Remove from oven. Meanwhile, heat remaining oil in frying pan over medium-high heat and sauté mushrooms until golden brown, about 5 minutes. Stir in thyme, sage, and walnuts and cook a further 3 minutes. Remove from heat and stir in squash, shallots, any pan juices, spinach, and Gruyère until well combined. Set aside. Once crêpes have been prepared, divide among 8 plates and divide filling among all crêpes. Fold crêpes and serve immediately. Makes 4 cups (1 L). Each 1/2 cup (125 mL) serving contains: 252 calories; 8 g protein; 16 g total fat (4 g sat. fat, 0 g trans fat); 22 g total carbohydrates (1 g sugars, 4 g fibre); 62 mg sodium source: " Introducing Buckwheat Flour ", alive #387, January 2015

Blini are mini pancakes that are often served adorned with caviar. But the combination of smoked salmon and creamy avocado will surely be the hit of the party. If possible, try to use smoked salmon fillets, which offer a meatier texture than the very thin-cut smoked salmon that is more common at grocery stores. You can also use smoked trout. The blini and mousse can be made up to two days and one day in advance, respectively, and chilled. 1 cup (250 mL) organic dark rye flour 2 Tbsp (30 mL) finely chopped chives, plus more for garnish 1/2 tsp (2 mL) baking powder 1/2 tsp (2 mL) baking soda Pinch of salt 2 large free-range eggs 1/2 cup (125 mL) milk 1 Tbsp (15 mL) grapeseed oil 1 ripe avocado, peeled and pitted Juice of 1/2 lemon 1 Tbsp (15 mL) prepared horseradish 2 Tbsp (30 mL) extra-virgin olive oil or avocado oil 6 to 8 oz (170 to 225 g) smoked salmon, thinly sliced For blini, combine rye flour, chives, baking powder, baking soda, and a pinch of salt in bowl. In separate bowl, gently beat eggs and stir in milk. Add wet ingredients to dry ingredients and stir until smooth. You’re looking for a consistency similar to pancake batter, so add more milk if needed. Let batter rest for 10 minutes. Heat grapeseed oil in skillet over medium heat. By the tablespoonful, drop batter into pan and heat until edges begin to brown and bubbles form on the surface, about 2 minutes. Flip over and cook for 1 minute more. Set blini aside on wire rack to cool and repeat with remaining batter. For avocado mousse, place avocado flesh, lemon juice, and horseradish in blender or food processor container and blend until almost smooth. With machine running, drizzle in olive or avocado oil until combined. To serve, divide smoked salmon among blini and top each with a dollop of avocado mousse. Garnish with additional chives. Serves 8 to 10. Each serving contains: 172 calories; 8 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 13 g total carbohydrates (1 g sugars, 3 g fibre); 288 mg sodium source: " Pickup Artists ", alive #386, December 2014

Look no further for a new twist on a fall favourite! All the goodness of pumpkin pie has been transformed into a cool and refreshing pudding. The bottom layer is tart apple caramel topped with rich creamy pumpkin. Caramel 4 cups (1 L) unfiltered apple juice 1 Tbsp (15 mL) coconut oil or butter 1/4 tsp (1 mL) vanilla extract Panna Cotta 3 Tbsp (45 mL) cold water 2 1/2 tsp (12 mL) powdered gelatin or 3 Tbsp (45 mL) agar agar 2 cups (500 mL) coconut milk or homogenized milk 2 Tbsp (30 mL) molasses 3/4 cup (180 mL) pumpkin, sweet potato, or squash purée 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) ground nutmeg To make caramel sauce, pour apple juice into medium saucepan. Bring to a boil, then reduce heat. Simmer, stirring occasionally, until juice foams and turns deep amber, about 35 to 40 minutes. Remove from heat and stir in coconut oil and vanilla. You should have about 1/2 cup (125 mL) sauce. Divide mixture among 8 ramekins, thick glasses, or coffee cups. Refrigerate to set while preparing panna cotta. To make panna cotta, pour cold water into 4 cup (1 L) measuring cup or medium bowl. Sprinkle gelatin over top. In saucepan, stir milk with molasses. Place over medium heat, stirring often, until hot. Remove from heat and whisk in pumpkin and spices. Gradually pour into measuring cup with gelatin and whisk to blend. Remove ramekins from fridge. Divide pumpkin mixture over top. Refrigerate until set, at least 6 hours or overnight. Serves 8. Each serving contains: 234 calories; 3 g protein; 16 g total fat (14 g sat. fat, 0 g trans fat); 23 g total carbohydrates (17 g sugars, 2 g fibre); 20 mg sodium Substituting agar agar for gelatin In saucepan, stir agar agar with milk and molasses. Let stand for 15 minutes, then bring to a gentle boil, stirring to dissolve. Remove from heat and continue with recipe. source: " Naturally Sweetened Deserts ", alive #385, November 2014

Poaching turkey breast is an easy, hands-off way to cook the lean meat without the worry of drying it out. Tangy goat cheese is an exciting replacement for butter in vegetable mashes such as this parsnip version. And the chutney further assures that the dish is big on flavour. 2 red-skinned apples, diced 1 cup (250 mL) dried Mission figs, stems trimmed and quartered 1/2 cup (125 mL) apple cider 1 shallot, chopped 2 tsp (10 mL) honey 2 tsp (10 mL) chopped fresh ginger 1 tsp (5 mL) orange zest 1/2 tsp (2 mL) brown mustard seeds (optional) 1/4 tsp (1 mL) ground cloves 1/2 tsp (2 mL) salt, divided 1 1/2 lbs (750 g) skinless, boneless turkey breast 4 medium-sized parsnips, peeled and diced 1 1/2 oz (43 g) soft goat cheese 1 Tbsp (15 mL) chopped rosemary To make the chutney, place apples, figs, apple cider, shallot, honey, ginger, orange zest, mustard seeds (if using), cloves, and 1/4 tsp (1 mL) salt in medium saucepan. Bring to a boil, reduce heat to medium-low and simmer uncovered until most of the liquid has evaporated and fruit is tender, about 20 minutes. To poach turkey, place breasts in pot large enough so they lie flat in a single layer. Add 2 pinches of salt and enough water to completely cover turkey by at least 1 in (2.5 cm). Bring water to very slight simmer with just a few bubbles breaking the surface and cook, partially covered, for 15 minutes, or until meat is cooked through. Adjust heat as needed during cooking to maintain slight simmer and skim off any foam that forms on surface of water. Place parsnips in steamer basket and steam over 1 in (2.5 cm) water until very tender. You can also boil the parsnips. Place parsnips in food processor container along with goat cheese, rosemary, and remaining salt. Blend until smooth. To serve, spread parsnip purée on serving plates and top with slices of turkey. Season turkey with salt and pepper to taste. Add dollops of apple fig chutney over turkey. Serves 4. Each serving contains: 381 calories; 45 g protein; 6 g total fat (3 g sat. fat, 0 g trans fat); 56 g total carbohydrates (35 g sugars, 8 g fibre); 406 mg sodium Talking turkey Any way you slice it, turkey is a rich source of protein as well as several nutrients, including B vitamins and selenium. source: " Gobble, Gobble ", alive #384, October 2014

Bring a sense of whimsy to the holiday table with these individual shepherd’s pies. The sweet potato adds a delightful sweet and creamy topping. For more flavour, consider selecting dark ground turkey instead of white. 1 1/2 lbs (750 g) sweet potatoes (about 2 medium), peeled and diced 2 large free-range eggs 1 medium carrot, peeled and shredded 2 shallots, chopped 2 garlic cloves, minced 2 Tbsp (30 mL) ground flaxseed 2 Tbsp (30 mL) tomato paste 1 Tbsp (15 mL) chopped rosemary 2 tsp (10 mL) organic Worcestershire sauce (optional) 1/4 tsp (1 mL) salt, divided 1/4 tsp (1 mL) black pepper 1 lb (450 g) ground turkey 2 Tbsp (30 mL) whole grain flour 1 Tbsp (15 mL) unsalted butter 1/4 tsp (1 mL) nutmeg 1/4 cup (60 mL) grated Parmesan Place sweet potato in steamer basket and steam until very tender, about 10 minutes. If you prefer, you can also boil potato cubes until tender. Meanwhile, preheat oven to 375 F (190 C). Lightly beat eggs in large bowl. Add carrot, shallots, garlic, flaxseed, tomato paste, rosemary, Worcestershire sauce (if using), 1/8 tsp (0.5 mL) salt, and pepper to bowl and stir to combine. Add turkey and mix gently. In separate bowl, mash together cooked sweet potato, flour, butter, nutmeg, and 1/8 tsp (0.5 mL) salt. Divide turkey mixture among 12 standard-sized greased or paper-lined muffin cups. Spread potato mixture over each cup and scatter Parmesan cheese on top. Bake until an internal temperature of 165 F (74 C) is reached when food thermometer is inserted into centre of a cup, making sure to penetrate the meat, about 25 minutes. Let cool for 5 minutes before unmoulding. Serves 6. Each serving contains: 281 calories; 27 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 14 g total carbohydrates (3 g sugars, 3 g fibre); 336 mg sodium source: " Gobble, Gobble ", alive #384, October 2014

This delicious granola is perfect for breakfast, in a dessert parfait, or sprinkled over fruit crumbles. It’s also a lovely gift idea. 3 cups (750 mL) large flake gluten-free oats 2 cups (500 mL) barley flakes 1 cup (250 mL) rye flakes 1 cup (250 mL) sliced almonds 1/2 cup (125 mL) raw pumpkin seeds 1/2 cup (125 mL) raw sunflower seeds 1/2 cup (125 mL) hemp hearts 1/2 cup (125 mL) ribbon coconut 1 Tbsp (15 mL) ground cinnamon 1 tsp (5 mL) ground nutmeg 2/3 cup (160 mL) pure maple syrup or agave syrup 1/3 cup (80 mL) warm water 2 Tbsp (30 mL) extra-virgin olive or coconut oil 1/2 tsp (2 mL) sea salt 1/2 cup (125 mL) golden raisins 1/2 cup (125 mL) dried cranberries Preheat oven to 300 F (150 C). Combine oats, barley, rye, almonds, seeds, coconut, and spices in large bowl. Stir to blend. Combine syrup, warm water, and oil in small bowl and stir to blend. Pour over dry mixture and stir to evenly coat. Spread on 2 rimmed baking sheets. Bake in centre of preheated oven for about 45 to 50 minutes or until granola is dried, toasted, and slightly golden. Stir frequently to even out baking and prevent edges from burning. Remove from oven and immediately stir in remaining ingredients. Cool thoroughly before packing in airtight containers; refrigerate for up to a few weeks or freeze for longer storage. Serve stirred into plain yogurt, with milk of choice, or as crumble topping for pies and homemade muffins. Makes about 48 servings. Each 1/4 cup (60 mL) serving contains: 108 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (3 g sugars, 2 g fibre); 28 mg sodium Pick a plant- based protein Vegetarian and vegan athletes take note: hemp hearts are one of the best plant-based sources of complete protein. This means that they contain all nine of the essential amino acids we need to build cells and repair tissues after a tough workout. A 3 Tbsp (45 mL) serving of hemp hearts contains 10 g of muscle-building protein. Try these super seeds in a post-exercise smoothie or this Protein-Packed Granola. Gluten-free option In place of barley and rye flakes, increase gluten-free oats by 2 cups (500 mL). Alternatively, substitute barley and rye flakes with quinoa flakes. source: " Hemp Power ", alive #384, October 2014

This gluten-free pie crust is simple to put together and stars almond flour, which is loaded with vitamin E and heart-healthy monounsaturated fat. Almond flour is susceptible to burning in the oven. You can help counteract this tendency to burn by placing crust that has been pressed into a pie pan in the freezer for about 30 minutes before filling and baking. It’s advisable, when substituting almond pie crust in your favourite recipes, to reduce oven temperature by about 50 F (10 C) from what the recipe calls for and simply bake for a longer period of time. Ideal for pies that don’t require the filling to be cooked in the crust, simply bake almond crust at 350 F (180 C) for about 10 minutes, or until golden brown. 2 cups (500 mL) blanched almond flour 2 Tbsp (30 mL) cold unsalted butter or unmelted coconut oil 1 Tbsp (15 mL) honey 1 large free-range egg 1/4 tsp (1 mL) salt Place almond flour, butter or coconut oil, honey, egg, and salt in food processor container and pulse until mixture begins to clump together. Using your fingers, press dough into lightly greased 9 in (23 cm) pie plate. You can also try rolling dough into a circle with a rolling pin between 2 sheets of parchment paper until about 1/4 in (0.5 cm) thick and then place in pie dish. Makes bottom crust for 1 pie. source: " Life of Pi(e) ", alive #383, September 2014

As with zucchini bread, shredded zucchini can add a nutritional boost to pancakes. Folding in whipped egg whites produces truly fluffy pancakes that are brightened with lemon essence. The batter can be prepared the night before, but it’s best to leave it out at room temperature for about one hour before using. Top with berries and maple syrup. 2 cups (500 mL) grated zucchini 1 cup (250 mL) ricotta cheese 4 large free-range eggs, separated 2 Tbsp (30 mL) coconut sugar or other raw style sugar Zest of 1 lemon Juice of 1/2 lemon 1 cup (250 mL) organic oat flour 1/2 tsp (2 mL) cinnamon 1/2 tsp (2 mL) baking powder 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt 1 Tbsp (15 mL) unsalted butter or coconut oil Place zucchini in colander, sprinkle with salt, and let rest while you prepare batter. In large mixing bowl, stir together ricotta cheese, egg yolks, sugar, lemon zest, and lemon juice. In separate bowl, stir together flour, cinnamon, baking powder, baking soda, and salt. Gently stir flour mixture into cheese mixture. Beat egg whites with electric mixer or whisk until soft peaks form. Stir about one-quarter of the egg whites into ricotta mixture and then fold in remaining whites gently but thoroughly. Squeeze excess water from zucchini in colander, then fold into batter. Heat skillet over medium heat. Add butter or coconut oil to skillet and melt. Pour 1/4 cup (60 mL) batter for each pancake into pan and cook for 2 minutes per side, or until golden. To keep pancakes warm, transfer them onto baking sheet in preheated 200 F (90 C) oven as you go. Serves 4. Each serving contains: 344 calories; 18 g protein; 16 g total fat (8 g sat. fat, 0 g trans fat); 33 g total carbohydrates (9 g sugars, 3 g fibre); 403 mg sodium Power up with protein Most of us know that protein is important for building muscle mass—but how much should we eat, and when? After exercising, chow down on foods that contain no more than 10 to 20 grams of protein. These Zucchini Ricotta Pancakes are packed with 18 grams of strength-promoting protein, making them a smart (and delicious!) post-workout meal. source: " Squash It! ", alive #383, September 2014

When cut into spaghetti-like noodles, zucchini becomes delightfully tender and an exciting substitute for more calorie dense spaghetti. But this dish has plenty of volume and dietary fibre, so you’ll still feel plenty satisfied. 4 tsp (20 mL) grapeseed oil or camelina oil, divided 1 large eggplant, cut into 1/2 in (1.25 cm) pieces 3/4 lb (375 g) lean ground chicken 1 small yellow onion, finely diced 2 garlic cloves, minced 1 red or orange bell pepper, diced 1 chipotle chili pepper in adobo sauce, minced 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) ground black pepper 1 - 26 oz (739 mL) jar no-salt-added pasta sauce 1 Tbsp (15 mL) finely chopped fresh oregano 4 medium zucchinis, cut into thin strands* Parmesan, for garnish Heat 2 tsp oil (10 mL) in large skillet over medium heat. Add eggplant and cook until softened, about 5 minutes. Remove eggplant from heat and set aside. Heat remaining oil in pan and add chicken, onion, and garlic. Cook until chicken is no longer pink and onion has softened, about 7 minutes. Add bell pepper, chipotle chili, salt, and pepper; cook for 2 minutes. Stir in pasta sauce, oregano, and eggplant, and simmer for 5 minutes. Divide zucchini strands among serving plates and top with eggplant sauce. Garnish with grated Parmesan if desired. Serves 4. * Tip: There are a few ways you can create your zucchini noodles. Although using a dedicated vegetable spiralizer is the best option, you can use a serrated vegetable peeler, a regular peeler, or mandoline to create wide ribbons and then slice these into thin strands. Or place a box grater on a flat surface so that the largest grating holes are facing up. Use it just like you would a mandoline by sliding the zucchini along it in long strokes to create noodles. Each serving contains: 304 calories; 22 g protein; 10 g total fat (3 g sat. fat, 0 g trans fat); 37 g total carbohydrates (21 g sugars, 11 g fibre); 236 mg sodium source: " Squash It! ", alive #383, September 2014

Serves 12 Jalapeno’s signature bite only serves to elevate these wholesome gluten-free cornbread muffins. If you don’t have buttermilk on hand, you can add 3 tsp (15 ml) fresh lemon juice to a 1 cup (250 ml) measuring cup. Top lemon juice with milk, stir and let sit for 2 minutes. 1 1/4 cups (310 ml) polenta 3/4 cup (180 ml) gluten-free plain flour 1 1/2 Tbsp (30 ml) sugar of choice 3 tsp (15 ml) fresh thyme 1/2 tsp (2 ml) salt 2 tsp (10 ml) baking powder 1/2 tsp (2 ml) bicarbonate of soda 2 large free-range eggs 1 cup (250 ml) low-fat buttermilk 2 jalapeno peppers, seeded and minced 3 garlic cloves, grated or very finely minced 1/4 cup (60 ml) extra-virgin olive oil or avocado oil 2/3 cup (160 ml) grated Parmesan cheese Preheat oven to 375 F (190 C). In large bowl, whisk together polenta, gluten-free flour, sugar, thyme, salt, baking powder and bicarb soda. In separate bowl, lightly beat eggs and whisk in buttermilk, jalapeno, garlic and oil. Add wet ingredients to dry ingredients and fold in cheese. Divide batter among 12 standard-sized greased or paper-lined muffin cups. Bake until golden and a toothpick inserted into centre of a muffin comes out nearly clean, about 18 minutes. Let cool for 5 minutes before unmoulding. Each serving contains: 761 kilojoules; 6 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 22 g total carbohydrates (4 g sugars, 2 g fibre); 216 mg sodium source: " Red Hot Chilli Peppers ", alive Australia #20, Winter 2014

Serves 4 Chipotle peppers are smoked, dried red jalapenos. In cans they are packed with a tomato sauce called adobo and make a wonderful smoky addition to salsas, chilli dishes, soups and pasta sauces. Some specialty food stores now stock chipotle peppers in adobo sauce. If you really want to bring the heat, up the amount of chipotle used in the tomato jam by 1 tsp (5 ml). A little goes a long way, so freeze leftovers for future use. 6 Roma tomatoes 1 1/2 Tbsp (30 ml) sugar of choice 1 1/2 Tbsp (30 ml) cider vinegar 2 tsp (10 ml) minced chipotle chilli peppers in adobo sauce 1/2 tsp (2 ml) salt 1/2 tsp (2 ml) black pepper 1 tsp (5 ml) Worcestershire sauce (optional) 3 tsp (15 ml) grapeseed or extra-virgin olive oil 2 cups (500 ml) sliced cremini mushrooms 1 red capsicum, chopped 8 large free-range eggs 1 ripe avocado, diced 1/2 tsp (2 ml) cumin 8 organic corn tortillas, preferably warmed 1/3 cup (80 ml) roughly chopped coriander 1/3 cup (80 ml) low-fat sour cream (optional) Using sharp knife, slice a shallow X into the bottom of each tomato. Fill medium-sized saucepan about halfway with water and bring to a boil. Drop tomatoes into boiling water for about 30 seconds and remove with slotted spoon. When cool enough to handle, peel back skin from tomatoes starting at points created by the X, slice in half, scoop out seeds and finely chop. Mix together tomatoes and sugar in medium-sized saucepan. Let stand for 10 minutes. Bring to a boil, reduce heat and simmer for 15 minutes, stirring often. Stir in cider vinegar, chipotle chilli peppers, 1/4 tsp (1 ml) salt, 1/4 tsp (1 ml) black pepper and Worcestershire sauce, if using. Simmer until thickened, about 10 minutes. Heat oil in large skillet over medium heat. Add mushrooms and capsicum, and cook until vegetables have softened, about 3 minutes. In medium-sized bowl, lightly beat eggs and stir in remaining salt and pepper. Add egg mixture to skillet and cook, stirring occasionally until large curds begin to form. When eggs look barely set, remove from heat. Place avocado and cumin in medium bowl and mash with fork. Spread avocado mash over tortillas and top with eggs and warm tomato jam. Garnish with coriander and sour cream, if desired. Each serving contains: 1682 kilojoules; 18 g protein; 22 g total fat (5 g sat. fat, 0 g trans fat); 37 g total carbohydrates (12 g sugars, 8 g fibre); 508 mg sodium source: " Red Hot Chilli Peppers ", alive Australia #20, Winter 2014

Cap off your next homemade sushi meal with these dessert rolls and you’re sure to elicit groans of delight. The pickled ginger adds a pleasant hint of piquant heat to this sweet sushi, but it can be left off entirely for a more family-friendly treat. 1/2 cup (125 mL) short grain brown rice 1 1/2 cups (350 mL) light coconut milk 1 1/2 cups (350 mL) water 1 Tbsp (15 mL) natural cane sugar 1/4 tsp (1 mL) finely grated orange zest 1/2 tsp (2 mL) vanilla extract 1/4 cup (60 mL) unsweetened grated coconut 1/4 tsp (1 mL) ground cardamom 1/4 tsp (1 mL) ground cinnamon 1 cup (250 mL) fresh raspberries 2 tsp (10 mL) fresh lemon juice 1 Tbsp (15 mL) maple syrup 4 to 5 ripe mangos (preferably Ataulfo) Pickled ginger, sliced into thin strips, for garnish (see recipe for Pickled Ginger, page 114) Fresh mint leaves, for garnish Rinse rice well in several changes of cold water. In saucepan, stir together coconut milk, water, and sugar over medium-high heat. When mixture comes to boil, stir in rice, orange zest, vanilla extract, coconut, cardamom, and cinnamon. Reduce heat to simmer, cover and cook until all the liquid has been absorbed, about 40 minutes. Remove from heat and let rice cool to room temperature. Meanwhile blend together a generous cup of raspberries, lemon juice, and maple syrup until smooth. Strain sauce through fine mesh sieve into bowl and refrigerate until ready to use. Discard raspberry seeds left in strainer. Peel mangos and with mandoline or sharp knife, slice into very thin sheets lengthwise, parallel to the pit. Place sushi mat on clean work surface and top with piece of parchment paper. Arrange mango slices, overlapping slightly, on paper to form 5 x 8 in (13 x 20 cm) rectangle. Place one-third of rice in a line along bottom edge of mango slices, making sure to leave 1 in (2.5 cm) border of mango at bottom. Using sushi mat and paper as guides, starting from the bottom, gently but firmly roll up mango to encase rice. Squeeze roll together slightly before gently removing paper and cutting roll into 8 pieces. Repeat with remaining rice and mangos. Transfer rolls to serving plate and garnish with a few strips of pickled ginger and fresh mint leaves. Serve immediately with raspberry sauce alongside for dipping. Serves 8. Each serving contains: 255 calories; 3 g protein; 13 g total fat (11 g sat. fat, 0 g trans fat); 35 g total carbohydrates (21 g sugars, 4 g fibre); 12 mg sodium source: " Summer Sushi ", alive #380, June 2014

Sushi rice, or rice dressed in seasoned vinegar, is an essential component to a variety of sushi preparations. In fact, sushi would not be sushi without this rice. Using a short grain brown rice for your sushi ensures you also get the added benefit of a good source of fibre. 1/3 cup (80 mL) unseasoned rice vinegar 1 1/2 Tbsp (22 mL) natural cane sugar 1/2 tsp (2 mL) salt 2 in (5 cm) piece dried kombu (optional) 2 cups (500 mL) short grain brown rice 4 cups (1 L) cold water In small saucepan, stir together vinegar, sugar, salt, and kombu (if using). Place saucepan over medium heat and warm mixture, stirring occasionally, until sugar and salt dissolve. Remove saucepan from heat and set aside to cool to room temperature. Discard kombu. If not intending to use right away, this seasoned vinegar can be stored in an airtight container in the refrigerator for up to 1 month. Rinse rice in several changes of cold water. Place rice and measured water in heavy bottomed saucepan, cover, and bring to a boil over high heat. Reduce heat to low and simmer, covered, for about 35 to 45 minutes, or until water is absorbed. Remove saucepan from heat and let sit, covered, for 10 minutes. Transfer rice to large non-metallic bowl. Using rubber spatula, repeatedly slice through rice at an angle to separate the grains, while gradually pouring in seasoned vinegar at the same time. Once all vinegar has been incorporated, continue to slice rice mixture with one hand while fanning rice with the other hand until almost cool, about 4 minutes. Cover rice with damp cloth until ready to use. Sushi rice will keep at room temperature for about 4 hours covered with a damp cloth. Makes about 5 cups (1.25 L) sushi rice. Each 1/2 cup (125 mL) serving contains: 144 calories; 3 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 31 g total carbohydrates (2 g sugars, 1 g fibre); 122 mg sodium source: " Summer Sushi ", alive #380, June 2014