Food

Poaching is a tried-and-true healthy method of cooking protein because no fat is needed during the cooking process. You can, however, add as much or as little flavour to your cooking liquid as you like to maximize taste. Though simple, this chicken is the perfect vessel for a vibrant take on a herby gremolata sauce. Waste not While cooking, save vegetable scraps and place in an airtight container in the freezer; save them to make excellent additives to poaching liquid. Once chicken is cooked, you can also strain out vegetables and herbs, and you’ll have yourself a mild chicken broth.

To snack or not to snack? Smoothies are often considered part of a morning routine, but they also make the perfect afternoon pick-me-up. This creamy, lush green smoothie is a delicious combination of earthy matcha balanced with tropical hints of coconut and banana, finished off with the warmth of ginger! Time-saver tip Peel, quarter, and freeze several bananas on parchment paper-lined cookie sheet for 24 hours. Transfer frozen bananas to sealed bag and immediately return to the freezer. Easy to grab and ready to use!

Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.

Miso adds a “what’s that?” flavour switch-up to these sweet-savoury energy balls that can help you get through the mid-afternoon energy slump or a spirited workout. A coating of sesame seeds lends this nourishing snack a nice crunch. Nutrition bonus Tahini supplies a healthy mix of heart-benefitting mono- and polyunsaturated fats, as well as a range of essential nutrients including thiamine, phosphorus, and copper. Salty, earthy, and funky, miso is a versatile ingredient made from fermented soybeans. The colour of miso will predict how it will taste (and how you can use it). Lighter shades (white and yellow) are fermented for less time, have a sweeter flavour, and are what you can use for dressings, sauces, glazes, and even desserts (yes, peanut butter miso cookies are a thing). Red miso is fermented for a longer time, giving it an earthier, more intense flavour that can elevate hearty stews and braises.

I pod—do you? So often recipes only call for the vanilla seeds, while the entire pod is edible. You can use spent vanilla pods to get a fragrant salt from something that otherwise may have been destined for the compost pile. Use Vanilla Salt on cakes, cookies, fresh fruit, and my favorite: sliced tomatoes.

Sundae best This salt is perfect for gift-giving; it looks lovely in a jar. But it’s good for more than just looking pretty. Sprinkle Sweet Cardamom Rose Salt on top of dairy-free ice cream for a sophisticated sundae, then top with a touch of olive oil, or cap sugar cookies with a light dusting. This salt, like all the others, loves popcorn.

If you like the store-bought version, you’ll go bananas for these peanut butter “nice” cream sandwiches that are big on nostalgia but with a modern nutritional appeal. No ice cream maker required. If desired, you can replace peanuts and peanut butter with almonds and almond butter. For a dairy-free centre, whipping cream can be swapped out for coconut cream. And for a lower calorie treat, you can simply scoop some ice cream on a single cookie base for a cool twist on an open-faced sandwich.

Cooking the salmon and vegetables en papillote (French parlance for something cooked and served in a paper wrapper) traps steam to add moisture and guarantees you’ll be relishing perfectly tender veggies and melt-in-your-mouth fish. Finishing it off with a sweet-savoury blackberry sauce adds a surprise element to the dish that makes it oh-so-summery. Nutrition boost Blackberries are a good source of dietary fibre, vitamin C, vitamin K, and manganese. Think inside the box Yes, you can also steam your parcels in the microwave for an even quicker meal. Microwave parchment packets on high for 4 minutes. Open a corner of a packet and check that salmon flesh is cooked through. If not, microwave in 30-second intervals until salmon is cooked. Let parchment packets rest, sealed, for 5 minutes.

Whether in the form of a cake or cookies, nothing quite compares to the warm and spicy aroma of freshly baked gingerbread. This smoothie delivers all of gingerbread’s spicy comfort in only five minutes. The kefir gives a good dose of probiotics to keep your tummy happy, and the pumpkin purée and rolled oats provide fibre to keep you feeling satisfied and away from the gingerbread men. Tip If you don’t have any pumpkin purée on hand, try substituting the same amount of sweet potato or butternut squash purée.

Tip This salt is perfect for gift-giving, as it looks lovely sitting in a jar. But there’s more here than just looking pretty. Sprinkle Sweet Cardamom Rose Salt on top of ice cream for a sophisticated sundae, then top with a touch of olive oil, or cap sugar cookies with a light dusting. This salt, like all the others, loves buttered popcorn.

Tip So often recipes only call for the vanilla seeds, while the entire pod is edible. You can use spent vanilla pods to get a fragrant salt from something that otherwise may have been destined for the compost pile. Use Vanilla Salt on cakes, cookies, fresh fruit, and my favourite—sliced tomatoes.

A wonderful choice for those who generally proclaim not to like fish, rockfish fillets are very lean with a mild flavour and a firm texture once cooked. Cooking en papillote is a technique in which food is wrapped in a parchment or foil parcel and baked. Let diners cut open the parcels themselves, as half the fun is revealing the beautifully cooked contents at the table. Tip Feel free to use any mix of vegetables you have on hand in these packets. To ensure all elements are done cooking at the same time, cut slow-cooking vegetables into thin julienne slices or pre-cook some of them before assembling parcels.

Add a little of the exotic to your dinner table with these delectable Indian-influenced kebabs. The happy yellow hue of the kebabs comes from turmeric, which contains a compound called curcumin. Curcumin has been shown to have powerful antioxidant and anti-inflammatory properties. Tips It’s important to prepare wooden skewers for cooking by submerging them in warm water for about 30 minutes before threading on ingredients. This minimizes the risk of them catching on fire while kebabs are cooking. These kebabs also turn out great cooked under the broiler. Place on a foil-lined baking sheet and broil, flipping over once, until shrimp are cooked through, about 3 minutes per side.

These vegan and gluten-free (and grain-free) slices are extra dense, getting their fudgy texture from pinto beans (you won’t taste them, though!). A dash of flaky sea salt makes these holiday appropriate, giving your cookie tray a bit of oomph this season. Baking tip: Melted butter swap In many recipes, melted butter can be replaced with coconut oil, creating a treat full of medium-chain triglycerides for weight maintenance. Look for candy canes made with natural cane sugar and vegetable dye in your local health food store to chop and crumble on top before baking, adding even more visual appeal.

Loaded with seasonal vegetables, frittatas are one of those great comfort foods that can be enjoyed all day long as either breakfast, lunch, or dinner. Once cooked, this frittata may be portioned and refrigerated in an airtight container for up to three days, ready to make a quick grab-and-go meal or after-school snack.

Lentils and rice create a delicious hearty salad, containing healthy amounts of protein, fibre, and vitamins. The vinaigrette dressing is an excellent source of omega-3 fatty acids, thanks to camelina oil. Cooking sprouted lentils Sprouted lentils cook up quicker than regular lentils, or they can be eaten as is. They’re available in natural health food stores. To cook: Rinse lentils and cover with water in pot. Bring to a boil, then lower heat and simmer for 15 minutes. Drain. (If using whole lentils, increase cooking time to 20 to 30 minutes.) Canadian camelina oil Delicious and light in texture, camelina oil is ideal in salad dressings and vinaigrettes. It won’t gel in your fridge and will keep its proper consistency in homemade dressings or pestos for days.

These mini cups are sure to bring a little whimsy to the appetizer spread. Chipotle peppers lend some smoky heat, with the sour cream providing cooling relief for anyone in need. You can also use chopped pickled jalapenos in lieu of the chipotles if desired. Cooked turkey can be a good alternative to chicken. And consider gathering up the extra tortilla bits, brushing them with oil, seasoning as you wish (try za’atar), and then toasting in the oven. They make a good sidekick to dips. 6 large organic whole grain tortillas 1/2 lb (225 g) finely diced cooked organic chicken 2 green onions, thinly sliced 1 plum (Roma) tomato, seeded and finely diced 1 small red bell pepper, finely chopped 1 Tbsp (15 mL) cider vinegar 1 chipotle chili in adobo sauce, minced Salt, to taste 1/4 tsp (1 mL) black pepper 1 cup (250 mL) shredded mozzarella or cheddar cheese 1/2 cup (125 mL) sour cream 1 tsp (5 mL) lime zest 1 Tbsp (15 mL) lime juice Preheat oven to 350 F (180 C). Using 3 in (7.5 cm) cookie cutter or similar sized object such as jar lid, cut rounds from tortillas. Press rounds into 24 mini-sized muffin cups, being careful not to tear the bread. Some of the sides may fold in. In large bowl, toss together chicken, green onion, tomato, red pepper, cider vinegar, chipotle chili, salt, and pepper. Place small amount of cheese in each cup. Top with chicken mixture and then sprinkle tops with additional cheese. Bake for 12 minutes, or until edges of tortilla cups are crispy. In small bowl, stir together sour cream, lime zest, and lime juice. Place small spoon in sour cream mixture, which eaters can use to add a dollop on top of chicken cups. Serves 12. Each serving contains: 207 calories; 12 g protein; 7 g total fat (4 g sat. fat, 0 g trans fat); 22 g total carbohydrates (1 g sugars, 1 g fibre); 288 mg sodium source: " Pickup Artists ", alive #386, December 2014

Forget the tin of cookies; this bark will truly bring holiday joy. Adding in the coffee serves to heighten the chocolate goodness. The bark can be made one week ahead of time if kept chilled. 12 oz (340 g) dark chocolate, chopped 1/2 cup (125 mL) +1 Tbsp (15 mL) unsalted almonds, chopped in half 1/2 cup (125 mL) +1 Tbsp (15 mL) dried cherries 1 Tbsp (15 mL) instant espresso powder or very finely ground coffee 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) coarse salt, such as fleur de sel Line baking sheet with parchment paper. Melt dark chocolate in double boiler or heatproof bowl set over pan of lightly simmering water, stirring often. Stir in 1/2 cup (125 mL) almonds, 1/2 cup (125 mL)cherries, espresso powder or ground coffee, and cinnamon. Spread chocolate mixture onto baking sheet. Sprinkle with remaining almonds, dried cherries, and salt. Chill in refrigerator until firm, about 30 minutes. Break into pieces of desired size. Makes enough for 3 to 4 gifts. Each 2 oz (56 g) serving contains: 209 calories; 3 g protein; 14 g total fat (7 g sat. fat, 0 g trans fat); 18 g total carbohydrates (10 g sugars, 4 g fibre); 55 mg sodium source: " Love Bites ", alive #386, December 2014

This smoky hot sauce is perfect for friends and family members who like a little spice in their life and who are probably burnt out, so to speak, with the onslaught of holiday cookies and cakes. It’s excellent when stirred into yogurt or sour cream for use in tacos, on meats, or as a dip. Dried chili options include ancho, chipotle, morita, guajillo, or pasilla. Try to use at least two different ones to give the hot sauce plenty of flavour nuances. Ancho peppers tend to be the mildest of the bunch. The hot sauce will keep for several weeks in the refrigerator. 2 garlic bulbs 1/2 tsp (2 mL) extra-virgin olive oil 3 vine-ripened tomatoes, sliced in half 3 to 4 oz (85 to 112 g) dried Mexican chili peppers 3 Tbsp (45 mL) honey or agave syrup 2 Tbsp (30 mL) cider vinegar 2 tsp (10 mL) onion powder 2 tsp (10 mL) dried oregano 1/2 tsp (2 mL) cinnamon Preheat oven to 400 F (200 C). Slice off 1/4 in (6 mm) from the top of garlic bulbs so that most of the cloves are exposed. Place garlic on piece of parchment paper and drizzle with a touch of oil. Wrap tightly and bake for 30 minutes, or until cloves are very soft. Set aside to cool. Switch on oven broiler. Place tomatoes, cut side up, on baking sheet and brush tops with remaining oil. Broil for 12 minutes, or until tops are slightly charred. Heat heavy skillet such as cast iron over medium-high heat. Add chili peppers to skillet and toast until fragrant, about 30 seconds per side, being very careful not to scorch. Using kitchen shears or a sharp knife, remove stems from toasted peppers and pour out most of the seeds. Add peppers, tomatoes, roasted garlic pulp, honey or agave, cider vinegar, onion powder, oregano, cinnamon, and 1/2 cup (125 mL) hot water to blender or food processor container and blend until smooth. If you prefer a thinner consistency, add a little more water. Makes about 2 1/2 cups (625 mL), enough for 8 gifts. Each 1 Tbsp (15 mL) serving contains: 16 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 3 mg sodium source: " Love Bites ", alive #386, December 2014

This recipe is for kids of all ages. You can replace the cilantro with a handful of spinach, arugula, or lettuce. To save time, you can buy unsalted, roasted sunflower seeds, but the flavour won’t be as fresh. Extra sunflower butter will keep for up to three months in the fridge. Sunflower Butter 1 cup (250 mL) unsalted, unroasted sunflower seeds 1 Tbsp (15 mL) mild-flavoured extra-virgin olive oil Scant 1/4 tsp (1 mL) salt Spread sunflower seeds on cookie sheet and toast in 325 F (160 C) oven for 8 minutes. Shake seeds and return to oven for 5 minutes more, or until seeds are slightly browned and aromatic. In food processor, process seeds to a powder. Keep processing until clumps begin to form as the seeds release their oils. Slowly drizzle in olive oil. Continue processing for 2 minutes, or until mixture becomes creamy and smooth. If mixture is dry, add up to 1 Tbsp (15 mL) more oil and process for 2 minutes more. Add salt. Makes 5 Tbsp (75 mL). Each 1 Tbsp (15 mL) contains: 78 calories; 2 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 2 g total carbohydrates (0 g sugars, 1 g fibre); 95 g sodium Sandwiches 2 medium-sized sweet potatoes 2 tsp (10 mL) honey, divided 1 tsp (5 mL) extra-virgin olive oil 3 Tbsp (45 mL) lime juice, divided Pinch of salt 8 slices whole grain bread or gluten-free bread 1/2 cup (125 mL) sunflower butter 2 Tbsp (30 mL) fresh cilantro Preheat oven to 375 F (190 C). Cut sweet potato into 1/2 in (1.25 cm) thick slices on the diagonal to make approximately the same length as a slice of bread. In bowl, toss with 1 tsp (2 mL) honey, oil, 2 Tbsp (30 mL) lime juice, and salt. Transfer to baking dish and roast in oven for 20 minutes. Flip sweet potato slices and bake for 10 minutes more, or until softened. Toss slices with remaining 1 tsp (2 mL) honey and 1 Tbsp (15 mL) lime juice. To assemble sandwich: spread 2 Tbsp (30 mL) sunflower butter on slice of bread. Top with 2 or 3 sweet potato slices and cilantro, followed by second slice of bread. Makes 4 sandwiches. Each sandwich contains: 305 calories; 11 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 43 g total carbohydrates (8 g sugars, 6 g fibre); 295 g sodium source: " Build a Better Lunch ", alive #383, September 2014

(pictured with Cookie Dough Hummus, right) Combining all the flavours of candied yams, this hummus is the quintessential balance of savoury and sweet. 1/3 cup (80 mL) pecan halves, plus 1 Tbsp (15 mL) chopped pecans, for garnish 2 garlic cloves, minced 1 1/2 cups (350 mL) cooked chickpeas 1/2 cup (125 mL) pumpkin purée (canned or fresh) or sweet potato purée 1 Tbsp (15 mL) lemon juice 1 Tbsp (15 mL) grainy mustard 2 tsp (10 mL) maple syrup 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) ground pepper 1/4 tsp (1 mL) dried ginger or 1 tsp (5 mL) minced fresh ginger 1/8 tsp (0.5 mL) ground nutmeg In food processor, pulse halved pecans and garlic until paste forms. Add remaining ingredients and purée until smooth, stopping to scrape down sides if necessary. Transfer to serving bowl and garnish with additional chopped pecans. Serve at room temperature with soft pita bread, crackers, or crudités, or use as a condiment on sandwiches, salads, or baguette. Hummus can be kept covered in refrigerator for up to 1 week. Serves 6. Each serving contains: 127 calories; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates (4 g sugars, 3 g fibre); 233 mg sodium source: " Heightened Hummus ", alive #383, September 2014

A muffaletta is a sub-style sandwich stuffed into a round loaf. Typically it’s loaded with deli meat, but this version takes advantage of fresh summer tomatoes, sweet roasted peppers, marinated artichokes, and loads of kale. The secret to the sandwich is the olive spread: this is the main flavour base so it needs to pack big, bold flavour. For best results, use a mix of black and green olives with a hint of garlic. 1/4 cup (60 mL) chopped pitted black olives 1/4 cup (60 mL) chopped pitted green olives 1 Tbsp (15 mL) capers 1 Tbsp (15 mL) lemon or lime juice 1 Tbsp (15 mL) extra-virgin olive oil 1 garlic clove, minced 1 large round organic bread loaf (try rye or your favourite gluten-free option) 6 marinated artichokes, chopped 3 roasted red peppers, patted dry and thickly sliced 2 yellow tomatoes, thickly sliced 1 avocado, sliced 1/4 red onion, cut into rings 4 large kale leaves, shredded Place olives, capers, lemon or lime juice, olive oil, and garlic in food processor. Whirl to form a coarse purée. Slice bread in half horizontally. Tear out soft bread centre, leaving a shell about 1 in (2.5 cm) thick. (Freeze torn-out bread and use to make bread crumbs another day.) Spread top and bottom shell with olive mixture. Cover bottom with artichokes, red peppers, tomatoes, avocado, and onion rings. Finish with kale. Cover with top bread shell, then gently press down. Wrap snugly in kitchen towel and pack in a cookie tin so it keeps its shape and catches any drips. Refrigerate until ready to eat. Flavour improves as it sits. Cut into wedges and serve. Serves 8. Each serving contains: 219 calories; 6 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 29 g total carbohydrates (4 g sugars, 6 g fibre); 466 mg sodium source: " Splendour in the Grass ", alive #381, July 2014

This dessert packs a punch! Chickpeas replace flour, making this a gluten-free option. They’re also a flavour carrier—letting the peanut and coconut flavours shine through while keeping the bars moist. 1 - 14 oz (398 mL) can chickpeas or lentils, rinsed and drained 1/2 cup (125 mL) all-natural crunchy peanut butter 1/3 cup (80 mL) maple syrup 1 Tbsp (15 mL) vanilla extract 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) baking powder 1/4 tsp (1 mL) baking soda 1/2 cup (125 mL) vegan dark chocolate, chopped or chocolate chips, divided 1/4 cup (60 mL) organic unsweetened finely shredded coconut Preheat oven to 350 F (180 C). Line 8 or 9 in (20 or 23 cm) square baking pan with parchment paper. In food processor, whirl chickpeas or lentils until finely chopped. Add peanut butter, maple syrup, vanilla, sea salt, baking powder, and baking soda. Whirl until smooth. Pulse in half the chocolate. Batter will be very thick. Scrape into pan and spread out evenly. Sprinkle with coconut, then top with remaining chocolate. Bake until edges are brown and firm, about 20 to 25 minutes. Cool completely before cutting. Remove from pan and cut into 16 squares. To pack, place in parchment-lined cookie tin or hard-sided container with lid to prevent breakage or squishing. Makes 16 bars. Each bar contains: 151 calories; 4 g protein; 8 g total fat (3 g sat. fat, 0 g trans fat); 18 g total carbohydrates (10 g sugars, 2 g fibre); 129 mg sodium source: " Splendour in the Grass ", alive #381, July 2014

Makes 10 to 12 servings Make a big batch of this on a Sunday afternoon and then reheat portions throughout the week. Using a slow cooker lets you cook hands free, so you aren’t spending all your spare time in the kitchen. Plus, it fills the house with an aroma similar to apple pie! Steel-cut oats are a good source of fibre and will help keep you feeling fuller longer. 2 1/2 cups (625 ml) organic steel-cut oats 4 cups (1 L) water 4 cups (1 L) milk 2 apples, cored and chopped 1/2 cup (125 ml) dried cranberries 1/2 cup (125 ml) raisins 3 tsp (15 ml) each ground cinnamon and ginger Lightly brush sides of slow cooker with oil; this will prevent a hard crust from forming. Combine all ingredients in slow cooker. Cover and set to low. Cook until plump and soft, about 4 to 5 hours. Stir halfway through. When cooked, spread out on 1 or 2 baking trays to cool. This will help prevent oats from continuing to cook and turning mushy. When cool, scrape into large bowl and refrigerate for up to 5 days. Reheat in small portions, thinning with milk as needed. Sweeten to taste with maple syrup or honey and top with fresh or frozen berries, sliced bananas or your favourite fruit. Each serving contains: 1026 kilojoules; 9 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 42 g total carbohydrates (15 g sugars, 5 g fibre); 43 mg sodium source: " Eat Breakfast! ", alive Australia #20, Winter 2014