Food

If you’re in need of an appetizer for the impending Easter holiday that offers some wow factor, try these pretty in pink devilled eggs. The vinegary snap of old-fashioned yellow ballpark mustard—whose vibrant yellow hue is actually due to the addition of the spice turmeric—is ideal for the filling of devilled eggs as well as for a range of dips. Whenever possible, use organic ingredients. 2 medium beets, peeled and quartered 6 large free-range eggs 3/4 cup (180 mL) cider vinegar 1 Tbsp (15 mL) whole black peppercorns 1/3 cup (80 mL) reduced-fat sour cream 1 Tbsp (15 mL) chopped chives 1 Tbsp (15 mL) yellow mustard or creamy Dijon 1 tsp (5 mL) curry powder 1/2 tsp (2 mL) paprika 1/4 tsp (1 mL) black pepper 1/4 tsp (1 mL) sea salt Pickled jalapeno, for garnish (optional) Fill medium saucepan half full with water; add beets and bring to boil. Reduce heat and simmer until beets are softened, about 40 minutes. Meanwhile, place eggs in separate saucepan and fill with enough cold water to cover them by at least 1 in (2.5 cm). Bring to a boil and cook for 1 minute. Remove pan from heat, cover, and let sit for 15 minutes. Drain, crack the shells gently (this will help with peeling), and place eggs in bowl of cold water for a few minutes to cool, then peel shells. In large wide-mouthed jar or other large glass container, combine the beets, 1 1/2 cups (350 mL) of red cooking water, peeled cooked eggs, vinegar, and peppercorns. Let the mixture sit at least overnight. The longer the eggs soak the more they will pickle and deepen in colour. Slice each egg in half. Scoop out yolks and place in medium bowl. Using back of fork, mash yolks. Add sour cream, chives, mustard, curry powder, paprika, pepper, and salt; stir until smooth. To fill eggs, either spoon yolk mixture into cavities or use piping bag for a fancier presentation. Serve with pickled beets and garnished with pickled jalapeno, additional chives, and/or a sprinkle of paprika. Refrigerate until ready to serve. Serves 6. Each serving contains: 110 calories; 8 g protein; 7 g total fat (3 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 130 mg sodium from "Cooking with Mustard", alive #365, March 2013

Juice from one lemon
1/4 cup (60 mL) extra-virgin olive oil
1/2 tsp (2 mL) salt
Pepper to taste
3 cups (750 mL) cooked quinoa, any colour
1 cup (250 mL) cubed cooked sweet potato
1/2 cup (125 mL) diced red onion
4 kale leaves, shredded
1/4 cup (60 mL) toasted slivered almonds
1/4 cup (60 mL) dried cranberries
3/4 cup (180 mL) cubed feta cheese (optional)

Burgers are a perennial game-day favourite, but not always a nutritional win. Root for the healthier team by swapping out beef for salmon and cheese slices for a velvety feta yogurt sauce. And then finish everything off with a stack of veggies. To let all the other flavours and textures shine through, consider subtracting the bun. For burgers, panko bread crumbs or quick-cooking oat flakes can be used as a replacement for almond flour.

Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats.

Oven steaming a delightful piece of wild-caught salmon in parchment sachets (en papillote is the French term for cooking food in a parchment packet) takes the worry out of serving a dry, overcooked fish dinner. Plus, it’s a simple process that leaves you more time away from the kitchen to mingle with family and friends. Adding a colourful root vegetable slaw and horseradish-infused butter sauce makes the meal worthy of a special occasion and fit for the season.

Known for their creamy sauces and liberal use of cheese, enchiladas are a dinnertime favourite, but often at the expense of a hefty calorie load. We’ve made over this classic Mexican-inspired meal by upping the nutrition ante using a marriage of nutritious ingredients such as beans and avocado so you can enjoy it more often. For a busy weeknight, you can have all the components prepared ahead of time and simply assemble before baking.

We originally used orange roughy in this recipe, but when we realized it is considered an endangered fish, we switched to halibut. If you can’t find halibut, substitute a similar, firm white fish that is readily, and preferably, locally available. The coconut curry also tastes great with prawns, grilled chicken, or vegetables.

This budget-friendly, easy-to-prepare meal is bursting with nutrition and flavour. It’s the perfect dinnertime dish for a busy family. Note that heartier appetites may require the addition of larger chicken thighs, and those watching their waistlines can substitute skinless chicken breasts to reduce the fat content further.

No offence to the sweet, plump mussels, but the briny and smoky sauce is the real star of the show here. Make sure to serve with good quality crusty bread to sop up extra sauce.

This is a “go-to” for a no-cook salad dinner. Buy cooked shrimp, crab, or smoked fish from your local fishmonger. And if you’ve never tried kale as a fresh salad green before, you’ll find a new leaf to love.

You might have to hunt to find bison, but the flavour and natural health benefits provide rich reward. While both leaner and more flavourful than mainstream beef offerings, bison also carries the benefits of a free-range, non-medicated lifestyle. Take care not to overdo the bison as it serves best when cooked no further than medium rare.

Make these on the weekend when you have a little extra time, then pop in the freezer (try doubling the recipe for a big batch). Eat them warm, at room temperature, or even chilled. Pop a few balls into whole wheat pitas for mess-free travelling.

Serves 4 Assertive mustard, smoked salmon and hearty rye bread team up to create an all-grown-up grilled cheese sandwich with sophisticated flair. If desired, low-salt Swiss cheese can replace Gruyère if you’re trying to limit your sodium intake. For more nutritional bang, look for rye bread that lists whole rye flour as the first ingredient instead of wheat flour. 8 thin slices dark rye bread 1 1/2 Tbsp (30 ml) grainy or creamy Dijon mustard 4 oz (115 g) smoked salmon 1 cup (250 ml) sliced roasted capsicum 1 cup (250 ml) grated Gruyère cheese 1 cup (250 ml) rocket 1 1/2 Tbsp (30 ml) unsalted butter, room temperature Heat cast iron pan over medium heat. While pan is heating, arrange sandwiches. Lay out 8 slices of rye bread and spread each with an equal amount of mustard. Top 4 slices with smoked salmon, roasted pepper, cheese and rocket. Place remaining bread slices on top, mustard side down and butter tops with half the butter. Place sandwiches in pan, in batches if necessary, butter side down. Cook until bottom sides of bread are toasted. Spread remaining butter on top side of the sandwiches, flip over and press down on them with spatula. Continue cooking until both sides are toasted. To serve, slice grilled sandwiches in half. Each serving contains: 1478 kilojoules; 20 g protein; 17 g total fat (7 g sat. fat, 0 g trans fat); 33 g total carbohydrates (3 g sugars, 5 g fibre); 698 mg sodium source: "Cooking With Mustard", alive Australia #16, Winter 2013

Rise and dine on these tender waffles with layers of flavour. The simple peach sauce is a great way to enjoy fresh, juicy peaches during peak season. It’s also marvelous strewn over ice cream. The batter can be prepared the night before and kept chilled. But it’s best to let the batter sit at room temperature for at least 30 minutes before using.

This frittata seems complex, yet it has a decided simplicity that makes for an exciting meal even on a busy weeknight. Whether store-bought or foraged from your lawn or local park, dandelion greens lend pesto a pleasant earthy bitterness. Spring arugula would serve well as a green substitution. Smoked salmon is a good stand-in for trout, or you can use previously cooked fresh trout or salmon.

This one-dish curry is a perfect dish to have on hand when the fire’s cozily crackling and guests are lingering. It takes just minutes to prepare and no time to cook. Serve ladled over steaming forbidden black rice, it’s comfort in a bowl. Plus, it’s low on dishes too!

Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas, loaded with fall flavour.

Related to kale, cabbage, and other cruciferous vegetables, frilly and peppery-flavoured mustard greens are commonly used in Asian cuisine. Hence, a good place to track them down is at an Asian market. When cooked, mustard greens lose some of their peppery bite. You can also slice the stalks and place them in the pan along with bell pepper.

Serves 4

The vibrant yellow salsa with a sweet kick from pineapple is a fetching contrast to the fibre-packed lentil burgers. More common green lentils can be substituted for the black ones, but they tend to produce moister burgers so you may need to add some additional wheat germ to offset this. Uncooked burgers can be made up to three days in advance and cooked as needed.

Teff Flatbreads

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.

Serves 4