Food

This rice bowl has it all: briny shrimp, a flavour-packed nut sauce, crunchy veggies, and a sweet kick courtesy of pineapple. Bowls are sure to empty quickly. 1 1/4 cups (310 mL) brown jasmine rice 1/4 cup (60 mL) unsalted almond butter or natural peanut butter 2 Tbsp (30 mL) coconut milk 1 in (2.5 cm) piece of ginger, grated or finely minced 1 garlic clove, grated or finely minced 1 Tbsp (15 mL) reduced sodium soy sauce 1 Tbsp (15 mL) rice vinegar 2 tsp (10 mL) Asian chili sauce, such as Sriracha 1 tsp (5 mL) honey 3 cups (750 mL) shredded red cabbage 1 large carrot, shredded 2 green onions, thinly sliced 1 Tbsp (15 mL) grapeseed oil or coconut oil 1 lb (450 g) large sustainable shrimp, shells removed 1 1/2 cups (350 mL) diced pineapple 1/4 cup (60 mL) fresh cilantro 1 lime, sliced into wedges Place rice and 1 3/4 cups (435 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. To make sauce, place nut butter in small bowl and whisk in coconut milk, ginger, garlic, soy sauce, rice vinegar, chili sauce, and honey until smooth. Stir in additional coconut milk if needed to reach desired consistency. In large bowl, combine cabbage, carrot, and green onion. Heat oil in large skillet over medium heat. Add shrimp and cook for 2 minutes on each side, or until pink. Divide rice among serving bowls and top with vegetables, pineapple, shrimp, and nut butter sauce. Garnish with cilantro and serve with lime wedges. Serves 4. Each serving contains: 542 calories; 32 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 64 g total carbohydrates (10 g sugars, 5 g fibre); 492 mg sodium source: " Rice Bowls ", alive #385, November 2014

The apple-like texture and aroma of turnips blends seamlessly into a cashmere cream soup. Served in a diminutive glass, the muted essence of this soup is perked up by the sharp bite of horseradish, a root vegetable best used in moderation as a seasoning. 1/4 cup (60 mL) raw cashews 1 Tbsp (15 mL) extra-virgin olive oil 2 leeks, white parts only, chopped 1 cup (250 mL) peeled, chopped yellow-fleshed potato 1 lb (450 g) turnips, peeled and roughly cut 4 cups (1 L) low-sodium vegetable stock 1 tsp (5 mL) sea salt, plus more to taste 1/4 tsp (1 mL) ground black pepper 1/4 cup (60 mL) prepared or freshly grated horseradish 1 Tbsp (15 mL) finely chopped chives Add cashews to small bowl and cover with 1/2 cup (125 mL) boiling water. Let sit for 15 minutes. Meanwhile, prepare the remaining ingredients. In large pot, heat oil over medium heat. Add leeks and sauté for 5 to 10 minutes, until softened. Stir in potato, turnips, stock, salt, and pepper. Drain cashews and add to pot. Bring to a boil, reduce to a simmer, cover, and cook for 25 to 30 minutes, until vegetables are tender. Purée soup in batches in food processor or blender, or use hand blender directly in pot, until smooth and creamy. If using blender, transfer puréed soup back to pot and reheat over medium-low heat, stirring often. To serve, transfer soup to measuring cup with spout. Pour into shot glasses and garnish with a pinch of horseradish and a few chives. Alternatively, ladle soup into bowls, topping with horseradish and chives. Serve immediately. Serves 15. Each serving contains: 51 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 7 g total carbohydrates (2 g sugars, 1 g fibre); 234 mg sodium source: " Roots to Relish ", alive #385, November 2014

Glean inspiration from Nordic cuisine with this nutritious and lovely tasting stew, which can be put on the table with little effort. Using evaporated milk adds creamy richness with fewer calories than heavy cream. For a nice textural contrast, break rye crisps into the stew. 1 Tbsp (15 mL) grapeseed oil 1 medium yellow onion, diced 2 medium carrots, chopped 2 celery stalks, thinly sliced 1 cup (250 mL) dry white wine 2 cups (500 mL) low-sodium chicken or fish broth 2 medium waxy potatoes, such as Yukon Gold, peeled and cut into 1/2 in (1.25 cm) cubes 1 tsp (5 mL) dried thyme 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) black pepper 1 lb (450 g) skinless salmon, cut into 1 in (2.5 cm) cubes 1 cup (250 mL) 2% evaporated milk 2 Tbsp (30 mL) dill, chopped Heat oil in large saucepan over medium heat. Add onion, carrot, and celery; heat until onion has softened, about 6 minutes. Pour in wine, raise heat to medium-high, and boil until reduced by about half. Add broth, potatoes, thyme, salt, and pepper to pan. Bring to a boil, reduce heat, and simmer covered until potato is tender, about 20 minutes. Stir in salmon. Heat over low heat just until fish is cooked through and liquid is steaming but not boiling. Stir in evaporated milk and dill. Divide stew among serving bowls and serve alongside rye crisps. Serves 5. Each serving contains: 380 calories; 26 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 26 g total carbohydrates (9 g sugars, 3 g fibre); 291 mg sodium Let’s go Dutch When it comes to cooking stews, the Dutch oven is the workhorse of the kitchen. A Dutch oven is essentially a large, lidded pot that can go from stovetop to oven. Enamelled cast iron pots are the gold standard of Dutch ovens for good reason. They promote even heating, are great for pre-browning meats before adding liquids (read: more flavour), don’t interact negatively with acidic ingredients such as tomatoes, and are easy to clean. Similarly, a great stew can be had using reasonably priced stainless steel pots that have thick bottoms. Steer clear of cheap aluminum pots, which may warp and can distribute heat poorly. source: " International Stews ", alive #385, November 2014

Perfect for a nippy autumn night, this Mexican-inspired stew has a smoky kick courtesy of the chipotle peppers. It also comes together quickly, so it’s an excellent meal for a harried weeknight. Garnish options include sour cream, diced avocado, and crunchy tortilla chips. 2 tsp (10 mL) grapeseed oil 1 large yellow onion, diced 1 lb (450 g) boneless, skinless organic chicken thighs, sliced into 1 in (2.5 cm) pieces 2 garlic cloves, minced 1 1/2 cups (325 mL) low-sodium chicken broth 1 - 28 oz (796 mL) can crushed tomatoes 2 cups (500 mL) cooked or canned pinto beans 1 1/2 cups (350 mL) frozen organic corn kernels 2 Tbsp (30 mL) salt-free tomato paste 2 small chipotle peppers in adobo sauce, minced 2 tsp (10 mL) dried oregano 1 tsp (5 mL) cumin powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) freshly ground black pepper Juice of 1/2 lime Heat oil in large saucepan over medium heat. Add onion and cook until softened, stirring occasionally, about 5 minutes. Add chicken and garlic; heat just until chicken is cooked through. Add chicken broth, tomatoes, pinto beans, corn, tomato paste, chipotle peppers, oregano, cumin, cinnamon, and pepper. Bring to a boil, reduce heat, and simmer covered for 20 minutes, stirring occasionally. Stir in lime juice. Serves 6. Each serving contains: 305 calories; 26 g protein; 7 g total fat (2 g sat. fat, 0 g trans fat); 37 g total carbohydrates (2 g sugars, 9 g fibre); 380 mg sodium source: " International Stews ", alive #385, November 2014

This stew—reminiscent of the sun-kissed Mediterranean coast—is so good that the first spoonful will convince you to include it in your regular dinner rotation. Spooning the herb sauce over top adds a restaurant-worthy presentation. Be sure to place a plate of sliced crusty bread on the table for soaking up the heavenly broth. 4 Tbsp (60 mL) extra-virgin olive oil or camelina oil, divided 1/4 cup (60 mL) fresh basil 1/4 cup (60 mL) flat-leaf parsley Juice of 1/2 lemon 1 1/2 lb (750 g) mussels, scrubbed 1 cup (250 mL) low-sodium chicken broth 1/2 cup (125 mL) dry white wine 2 shallots, chopped 2 garlic cloves, chopped 1 tsp (5 mL) celery seeds or fennel seeds 1 - 14 oz (398 mL) can fire-roasted unsalted tomatoes 2 cups (500 mL) cooked or canned white kidney beans 1 tsp (5 mL) dried oregano 1/4 tsp (1 mL) red chili flakes 1/4 tsp (1 mL) black pepper 1/3 cup (80 mL) black olives, sliced To make herb sauce, using blender or small food processor, blend together 3 Tbsp (45 mL) oil, basil, parsley, and lemon juice. Set aside. In large saucepan, combine mussels, chicken broth, and wine. Bring to a simmer, cover, and cook over medium heat until mussels pop open. Discard any mussels that have not opened up. Place colander over large bowl and drain mussels, reserving broth. Remove mussels from shells and set aside. Return saucepan to stovetop and heat 1 Tbsp (15 mL) oil over medium heat. Add shallots and garlic; heat for 1 minute. Add celery seeds or fennel seeds; heat for 30 seconds. Add reserved broth, tomatoes, beans, oregano, chili flakes, and pepper. Bring to a simmer and heat for 10 minutes. Stir in mussels and olives and heat through. Divide stew among serving bowls and serve topped with herb sauce. Serves 4. Each serving contains: 458 calories; 30 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 32 g total carbohydrates (2 g sugars, 6 g fibre); 416 mg sodium source: " International Stews ", alive #385, November 2014

This Korean-inspired stew stars fibre-rich kimchi, a fermented cabbage that’s thought to help improve digestion courtesy of its friendly bacteria. Its tangy and fiery personality is a perfect foil for mild and silky tofu. You can find kimchi at any Korean market and some natural health food stores. For more kick, place a bottle of the Korean hot sauce known as gochujang on the table. 1 Tbsp (15 mL) grapeseed oil 2 cups (500 mL) kimchi, chopped 2 garlic cloves, minced 4 cups (1 L) low-sodium vegetable broth 1 lb (450 g) medium-firm tofu, cubed 1/2 oz (14 g) dried mushrooms 3 green onions, thinly sliced 1 Tbsp (15 mL) reduced sodium soy sauce 1 Tbsp (15 mL) toasted sesame oil 1/2 cup (125 mL) grated daikon radish 1/2 cup (125 mL) grated carrot 2 Tbsp (30 mL) toasted sesame seeds, preferably black Heat oil in large saucepan over medium heat. Add kimchi and garlic; cook for 4 minutes or until kimchi begins to brown. Add broth and bring to a simmer. Add tofu, mushrooms, green onions, and soy sauce to pan; heat over medium-low until mushrooms have softened. Stir in sesame oil. Divide stew among serving bowls and garnish with radish, carrot, and sesame seeds. Serves 4. Each serving contains: 229 calories; 15 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 18 g total carbohydrates (4 g sugars, 7 g fibre); 494 mg sodium source: " International Stews ", alive #385, November 2014

When it’s cold outside, there is nothing more satisfying than scooping up a warm, hearty stew—and this one fits the bill. Creamy peanut stews are found across West Africa, where peanuts are also called groundnuts. This version includes chickpeas, which deliver plenty of fibre to waylay hunger. If desired, Swiss chard can be used in lieu of collard greens. 5 cups (1.25 L) low-sodium vegetable broth 1 medium red onion, chopped 3 garlic cloves, chopped 2 Tbsp (30 mL) minced ginger 2/3 cup (160 mL) unsalted natural peanut butter 1/2 cup (125 mL) salt-free tomato paste 2 cups (500 mL) cooked or canned chickpeas, drained and rinsed 2 medium sweet potatoes, cut into 1 in (2.5 cm) cubes 6 large collard greens, chopped, with ribs removed 1 tsp (5 mL) paprika 1 tsp (5 mL) ground coriander 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) black pepper 1/4 tsp (1 mL) cinnamon 1/3 cup (80 mL) chopped peanuts 1/3 cup (80 mL) cilantro In large saucepan, bring broth to a boil. Add onion, garlic, and ginger; simmer covered over medium-low heat for 20 minutes. Meanwhile, in heatproof bowl, stir together peanut butter and tomato paste. Pour in 1 cup (250 mL) of hot broth and stir until smooth. Stir peanut butter mixture into soup and add chickpeas, sweet potato, collards, paprika, coriander, salt, pepper, and cinnamon. Bring to a boil, reduce heat to medium-low, and simmer covered, stirring occasionally, until potatoes are tender, about 20 minutes. Divide stew among serving bowls and garnish with peanuts and cilantro. Serves 6. Each serving contains: 385 calories; 16 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 43 g total carbohydrates (12 g sugars, 10 g fibre); 367 mg sodium source: " International Stews ", alive #385, November 2014

The steaks of the vegetable world known as portobello mushrooms add meaty bite to this rice bowl, while the sweetness of the maple syrup and the creaminess of the ricotta are wonderful counterpoints to the wild rice and other earthy ingredients. 1 1/4 cups (310 mL) wild rice 1/8 tsp (0.5 mL) + 1/4 tsp (1 mL) salt 4 tsp (20 mL) grapeseed oil, divided 2 shallots, finely chopped 2 garlic cloves, finely chopped 1 bunch kale, ribs removed and roughly chopped 1/2 cup (125 mL) low-sodium vegetable broth or water 2 tsp (10 mL) cider vinegar 1/4 tsp (1 mL) black pepper 6 portobello mushrooms, sliced, stems removed 1/4 cup (60 mL) pure maple syrup 1 cup (250 mL) ricotta cheese 2 tsp (10 mL) fresh thyme 1 tsp (5 mL) lemon zest Place rice and 2 cups (500 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 40 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff rice with fork. Heat 2 tsp (10 mL) oil in large skillet over medium heat. Add shallots and garlic; cook for 1 minute. Add kale, in batches if necessary, and sauté for 2 minutes, or until lightly wilted. Place broth or water, vinegar, 1/4 tsp (1 mL) salt, and black pepper in skillet. Bring to a boil, reduce heat to medium-low, and simmer, covered, for 4 minutes, or until liquid has been absorbed and kale is bright green. Remove kale from skillet and cover to keep warm. Add 2 tsp (10 mL) oil to skillet and raise heat to medium. Place mushrooms in pan and heat until softened, stirring often, about 3 minutes. Stir in maple syrup and simmer until most of the maple syrup has been absorbed, about 2 minutes. In small bowl, stir together ricotta cheese, thyme, and lemon zest. Divide rice among serving bowls and top with kale, mushrooms (plus any extra maple syrup in pan), and dollops of ricotta mixture. Serves 4. Each serving contains: 490 calories; 21 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 80 g total carbohydrates (18 g sugars, 8 g fibre); 345 mg sodium source: " Rice Bowls ", alive #385, November 2014

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 yogurt. 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 1 Tbsp (15 mL) grapeseed oil 3/4 lb (375 g) organic boneless, skinless chicken thighs, sliced 1 red bell pepper, thinly sliced 1 yellow bell pepper, thinly sliced 1 orange bell pepper, 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 paprika, garlic powder, onion powder, cumin, 1/4 tsp (1 mL) salt, 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 skillet 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 peppers in pan. Cook until peppers 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. Serves 4. Each serving contains: 527 calories; 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 #385, November 2014

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 or camelina oil 2 cups (500 mL) cherry tomatoes 2 garlic cloves, chopped 1 Tbsp (15 mL) unsalted butter 6 large free-range eggs 3/4 cup (180 mL) shredded mozzarella 2 Tbsp (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, 2 Tbsp (30 mL) water, and a pinch of salt in blender. Blend until smooth, wiping down the 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 tomatoes, garlic, 1 tsp (5 mL) oil, and 1/8 tsp (0.5 mL) salt. 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. Serves 5. Each serving contains: 450 calories; 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 #385, November 2014

The nori garnish adds umami flavour to this Japanese-inspired rice bowl. If wasabi powder is unavailable, you can use a small minced chili pepper to bring some fiery punch to the avocado mixture. Consider serving with a side of pickled ginger. 1 lb (450 g) firm tofu, drained 3 Tbsp (45 mL) reduced sodium soy sauce 2 Tbsp (30 mL) mirin or rice vinegar 1 Tbsp (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 1/2 Tbsp (7 mL) wasabi powder 2 sheets nori 2 Tbsp (30 mL) sesame seeds 1 avocado, diced 1/2 cucumber, chopped 1 carrot, cut into matchsticks 2 green onions, sliced 1/4 cup (60 mL) chopped cilantro 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 1/2 Tbsp (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, green onions, and cilantro. 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. Serves 4. Each serving contains: 507 calories; 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 Carbs after cardio Although we often focus on protein when deciding what to eat after a workout, our bodies also require carbohydrates. Together, these components are a muscle-building dream team, with protein aiding in muscle repair and carbs helping to replenish lost energy. For an ideal recovery meal, opt for foods with a three-to-one ratio of carbs to protein. This Teriyaki Tofu Rice Bowl is a near-perfect choice, with 73 g of carbohydrates and 21 g of protein per serving. source: " Rice Bowls ", 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

The ingredient list looks long, but don’t be scared. This is more assembly than hard work—and the food processor does all the work for you. 1 red onion, coarsely chopped 3 garlic cloves, smashed 2 Tbsp (30 mL) extra-virgin olive oil 1/2 cup (125 mL) millet 1 tsp (5 mL) cumin seeds 1 small butternut squash, peeled, seeded, and coarsely chopped (about 3 cups/750 mL) 1 - 4 1/2 oz (133 mL) can diced tomatoes 1 Tbsp (15 mL) ancho chili powder 1 Tbsp (15 mL) dried oregano leaves 1/2 tsp (2 mL) sea salt 4 skinless, bone-in chicken thighs 6 cups (1.5 L) low-sodium chicken broth 3 cups (750 mL) water 1 bunch kale or spinach, coarsely chopped (about 6 cups/1.5 L) 14 oz (398 mL) can black beans, drained and rinsed In food processor, pulse onion with garlic until almost puréed but still lumpy. Heat oil in stockpot set over medium heat. When hot, add millet and cumin seeds. Stir until seeds pop and millet is deep golden, 2 minutes. Scrape in onion mixture (don’t wash food processor). Stir often for 3 minutes. Meanwhile, place squash in food processor or blender. Pulse just until chopped. Add tomatoes, chili powder, oregano, and salt. Pulse until blended (but not puréed), then scrape into stockpot along with chicken. Stir to coat, then stir in broth and water. Bring to a boil over high heat. Partially cover and reduce heat. Simmer until chicken is cooked through, 20 minutes. Meanwhile, working in batches, whirl kale or spinach in food processor to finely chop. Using slotted spoon, carefully remove chicken to bowl. Stir beans and kale into soup. Simmer to warm through, 5 minutes. Meanwhile, using 2 forks, shred chicken into small pieces, then stir into soup. Ladle into bowls and dish up with sliced avocado, sour cream, and grated cheese, if you wish. Serves 8. Each serving contains: 275 calories; 19 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 35 g total carbohydrates (3 sugars, 8 g fibre); 403 mg sodium source: " Harvest Soups ", alive #384, October 2014

A hearty soup is always a welcome addition to a holiday repast and this one is worth savouring to the last drop. Plus, it makes for delicious leftovers. Soaking wild rice helps reduce its cooking time by about half. If you skip this step, simply extend the cooking time until the rice is tender. 3/4 cup (180 mL) wild rice 1 Tbsp (15 mL) grapeseed oil 1 lb (450 g) boneless turkey breast, cut into 1 in (2.5 cm) cubes 2 medium carrots, chopped 2 celery stalks, thinly sliced 1 medium yellow onion, diced 2 garlic cloves, minced 1 cup (250 mL) dry white wine 5 cups (1.25 L) low-sodium chicken broth 1 bay leaf 2 tsp (10 mL) dried sage 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1/4 tsp (1 mL) red chili flakes (optional) 1/2 oz (14 g) dried mushrooms Chopped parsley, for garnish Cover wild rice with generous amount of water and let soak overnight or for several hours. Heat oil in large saucepan over medium heat. Add turkey and cook until no longer pink inside, about 6 minutes. Remove turkey from pan, cover to keep warm and set aside. Place carrots, celery, and onion in pan and heat until vegetables have softened, about 6 minutes. Stir in garlic and heat for 1 minute. Add wine, raise heat to medium high and simmer for 5 minutes. Add drained wild rice, broth, bay leaf, sage, salt, pepper, and chili flakes (if using) to pan; bring to a simmer, reduce heat, and simmer covered until rice is tender, about 30 minutes. Stir in cooked turkey and dried mushrooms and heat until mushrooms are tender. Discard bay leaf and ladle soup into serving bowls. Garnish with parsley. Serves 5. Each serving contains: 281 calories; 31 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 27 g total carbohydrates (3 g sugars, 3 g fibre); 372 mg sodium 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 dish is sure to bring smiles to anyone craving a succulent meat dish accompanied by roasted vegetables. Try to remember to take the thighs out of the refrigerator about 30 minutes before cooking. They’ll cook more evenly and quicker if not too chilled when they go in the oven. 3 lbs (1.5 kg) bone-in turkey thighs 2 Tbsp (30 mL) grapeseed oil, divided 3 Tbsp (45 mL) pure maple syrup Zest of 1 lemon 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) salt, divided 1 1/2 lbs (750 g) mini potatoes, halved 10 oz (285 g) pearl onions, peeled 1 Tbsp (15 mL) chopped fresh rosemary 1 lemon, sliced into 1/4 in (0.6 cm) rounds Preheat oven to 400 F (200 C). Pat turkey dry with paper towel and place in large roasting pan skin side up. In small bowl, whisk together 1 Tbsp (15 mL) oil, maple syrup, lemon zest, thyme, and 1/4 tsp (1 mL) salt. Brush half of maple mixture over turkey. Roast until skin has browned and some fat has rendered, about 30 minutes. Meanwhile, toss together potatoes, onions, rosemary, remaining oil, and remaining salt. Remove turkey thighs and scatter potato mixture in bottom of pan. Top potatoes with turkey, skin side down, and brush remaining maple mixture over meat. Scatter lemon slices over top. Roast until food thermometer inserted into thickest part of thigh (not touching bone) registers 165 F (74 C), about 35 to 40 minutes, depending on size of thighs. Remove from oven and let stand for 10 minutes before serving. If potatoes are not tender by the time turkey has cooked through, remove turkey from pan, cover to keep warm, and return pan to oven until potatoes are cooked to desired doneness. Serve thighs alongside vegetables and spoon pan sauce over top. Serves 5. Each serving contains: 440 calories; 40 g protein; 16 g total fat (4 g sat. fat, 0 g trans fat); 34 g total carbohydrates (10 g sugars; 5 g fibre); 335 mg sodium source: " Gobble, Gobble ", alive #384, October 2014

Braising economical turkey drumsticks is much easier than roasting a whole bird. The slow simmer produces deliciously tender meat and a delightful fruity sauce. You can also use other bone-in turkey cuts such as thighs, breasts, or drumettes with this recipe. 1 Tbsp (15 mL) grapeseed oil 3 lbs (1.5 kg) turkey drumsticks Salt and pepper, to taste 2 leeks, white and light green parts, thinly sliced 2 garlic cloves, thinly sliced 1 Tbsp (15 mL) minced fresh ginger 1 1/2 cups (350 mL) low-sodium chicken broth 1 cup (250 mL) orange juice 2 cups (500 mL) fresh or frozen cranberries 1 Tbsp (15 mL) honey 2 sprigs fresh thyme 1 tsp (5 mL) ground allspice 3/4 tsp (4 mL) sweet paprika 1/4 tsp (1 mL) salt Heat oil in deep skillet or saucepan over medium-high heat. Use pan large enough for turkey legs to fit comfortably in. Season turkey with salt and pepper. Add drumsticks to pan and brown on both sides, about 6 minutes. Remove drumsticks from pan and reduce heat to medium-low and add more oil if needed. Add leeks, garlic, and ginger, and cook for 5 minutes, stirring often, or until leeks have softened and browned. Add broth to pan and scrape up brown bits from bottom of pan. Stir in orange juice, cranberries, honey, thyme, allspice, paprika, and salt. Return turkey drumsticks to pan, bring to a boil, reduce heat to reach a mild simmer and cook covered for 1 1/2 to 2 hours, or until meat is very tender, flipping drumsticks every 30 minutes. Remove drumsticks and place in serving dish. Turn up heat and reduce sauce until slightly thickened. Place drumsticks on serving platter and spoon sauce over top. Serves 4. Each serving contains: 405 calories; 64 g protein; 17 g total fat (5 g sat. fat, 0 g trans fat); 30 g total carbohydrates (16 g sugars, 4 g fibre); 356 mg sodium source: " Gobble, Gobble ", alive #384, October 2014

Here’s a simple dinner for midweek. It takes mere minutes to prepare, and the added seeds and nuts make this dish a super protein powerhouse. 1 1/2 cups (350 mL) water 1 1/2 cups (350 mL) couscous 1 Tbsp (15 mL) unsalted butter 1/4 cup (60 mL) plain yogurt 1/4 cup (60 mL) extra-virgin olive oil 1 tsp (5 mL) white wine vinegar 1 tsp (5 mL) curry powder 1/4 tsp (1 mL) ground turmeric 1 tsp (5 mL) sea salt 1 tsp (5 mL) freshly ground black pepper 2 cups (500 mL) baby spinach 1 carrot, peeled and coarsely grated 1/2 cup (125 mL) minced Italian parsley 1/2 cup (125 mL) dried currants 1/2 cup (125 mL) hemp hearts 1/4 cup (60 mL) sliced unblanched almonds 2 green onions, sliced 1/4 cup (60 mL) finely diced red onion Bring water to a boil. Remove from heat. Stir in couscous and butter. Cover and set aside for 5 minutes. Fluff with fork. Whisk together yogurt, olive oil, vinegar, curry powder, turmeric, salt, and pepper. Stir to blend. Pour over fluffed couscous and mix well. Sprinkle with remaining ingredients and gently fold in to lightly mix. Add more seasonings to taste, if you wish. Serve at room temperature. Serves 6. Each serving contains: 392 calories; 13 g protein; 20 g total fat (4 g sat. fat, 0 g trans fat); 42 g total carbohydrates (3 g sugars, 6 g fibre); 422 mg sodium source: " Hemp Power ", alive #384, October 2014

Here’s a seasonal salad that can be served alone or as a side dish. The bright, contrasting colours add eye appeal, while the maple syrup dressing adds a hint of sweetness to please all palates and ages. Salad 1 medium-sized butternut squash, peeled and seeded 1 Tbsp (15 mL) extra-virgin olive oil, divided Salt and freshly ground black pepper, to taste 3 collard leaves, rinsed and patted dry 1/2 cup (125 ml) pomegranate seeds or dried cranberries 1/4 cup (60 mL) hemp hearts 3 Tbsp (45 mL) chopped fresh cilantro 1/4 cup (60 mL) crumbled goats’ feta (optional) Dressing 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) pure maple syrup 1 Tbsp (15 mL) apple cider vinegar Pinches of cinnamon, nutmeg, and cloves Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Set aside. Cut butternut squash into 1/2 in (1.25 cm) chunks. Place in large bowl and toss with 1 Tbsp (15 mL) oil. Season with a little salt and pepper and spread cubes out in single layer on prepared baking sheet. Bake in centre of oven for 15 to 20 minutes or just until tender. Squash should be slightly firm, not mushy. Remove and place pan on cooling rack and cool to room temperature. Remove centre ribs from collards and cut leaves in half lengthwise. Then stack leaves one on top of the other and thinly slice into 1/4 in (0.6 cm) ribbons. Bring pot of water to a boil. Stir in collards and swirl around. Bring to a boil. Immediately strain through fine sieve and plunge blanched collards into bowl of cold water to stop cooking. Strain again and spread on clean kitchen cloth or paper towel and blot dry. Set aside. Combine dressing ingredients in large salad bowl. Whisk vigorously until emulsified. Add collards and butternut cubes to dressing and gently toss to coat. Sprinkle with pomegranate seeds or dried cranberries, hemp hearts, and cilantro. Gently toss a couple of times to lightly distribute. Add salt and pepper to taste if you wish. Sprinkle with feta. Serve immediately or cover and leave at room temperature for up to an hour before serving. Serves 6. Each serving contains: 156 calories; 5 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 14 g total carbohydrates (4 g sugars, 3 g fibre); 33 mg sodium source: " Hemp Power ", alive #384, October 2014

The red curry and ginger packs flavourful spice and heat, which lessen the need to add salt. Choose small butternut squash for the sweetest flavour. 1 Tbsp (15 mL) vegetable or coconut oil 1/4 cup (60 mL) Thai red curry paste 1 onion, chopped 2 tsp (10 mL) julienned fresh ginger 1 stalk lemon grass, bulb smashed 2 small squash, peeled, seeded, and chopped (about 6 1/2 cups/1.625 L) 5 cups (1.25 L) water or low-sodium vegetable broth 14 oz (398 mL) can light coconut milk 2 Tbsp (30 mL) honey 1 cup (250 mL) plain Greek yogurt 1/4 cup (60 mL) chopped cilantro Heat oil in Dutch oven or stockpot over medium heat. Add curry paste, onion, ginger, and lemon grass. Stir often, until onion is soft, 5 to 7 minutes. Add squash and stir to coat. Stir in water. Bring to a boil, then cover and reduce heat to medium-low. Simmer until squash is tender, 15 minutes. Stir in coconut milk and honey. Simmer for 5 more minutes. Meanwhile, using hand blender, whirl yogurt with cilantro until well mixed. Set aside. When squash is tender, discard lemon grass. Using hand blender, blitz until smooth. Spoon into bowls and drizzle with yogurt sauce. Serves 8. Each serving (with water) contains: 255 calories; 3 g protein; 17 g total fat (14 g sat. fat, 0 g trans fat); 26 g total carbohydrates (10 g sugars, 3 g fibre); 225 mg sodium source: " Harvest Soups ", alive #384, October 2014

Try with mussels or different types of fish. It’s best when eaten the same day it’s made. 2 tsp (10 mL) extra-virgin olive oil 1 large shallot, finely chopped 2 garlic cloves, minced 1/4 tsp (1 mL) anise seeds 4 cups (1 L) low-sodium vegetable or chicken broth 2 cups (500 mL) water 2 medium carrots, thinly sliced 1 Yukon Gold potato, peeled and chopped 1/2 head fennel, cored and thinly sliced (including fronds) 2 bay leaves 1/2 lemon 8 oz (225 g) skinless salmon fillet Heat oil in Dutch oven or stockpot over medium heat. Add shallot, garlic, and anise seeds. Stir until shallots are soft, 3 to 5 minutes. Stir in broth and water. Bring to a boil, then add carrots, potato, fennel, and bay leaves. Add 1 wide strip peel from lemon. Cover and reduce heat to medium-low. Simmer to let flavours blend, 15 minutes. Add salmon and squeeze in juice from lemon. Cover and simmer until fish is cooked through, 5 minutes. Carefully remove salmon, and then flake into pieces. Divide among 4 bowls and ladle soup overtop. Serve with crusty bread or garlic toast. Serves 4. Each serving contains: 191 calories; 18 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (2 sugars, 2 g fibre); 136 mg sodium source: " Harvest Soups ", alive #384, October 2014

Mix it up and sub half the carrots for parsnip or celery root—check for what’s fresh at your local farmers’ market. It’s also great without the fish if you want to keep it vegetarian, or top with grated aged cheddar cheese or crumbled goat feta. 4 cups (1 L) low-sodium vegetable or chicken broth 2 cups (500 mL) water 4 cups (1 L) thinly sliced carrots (about 6 medium carrots) 3 garlic cloves, minced 3 fresh thyme sprigs 3 Tbsp (45 mL) honey 1 cup (250 mL) plain Greek yogurt 1/3 cup (80 mL) coarsely chopped fresh dill 1 cup (250 mL) flaked smoked trout In stockpot, stir broth with water, carrots, garlic, thyme, and honey. Bring to a boil over high heat, then reduce heat to medium. Partially cover and simmer until carrots are tender, 15 minutes. Remove from heat, uncover, and let stand for 5 minutes. Add yogurt and dill. Using hand blender, blitz just until broken up but not entirely puréed. Spoon into bowls, then crumble in trout. Serves 4. Each serving contains: 209 calories; 18 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 28 g total carbohydrates (20 sugars, 3 g fibre); 438 mg sodium source: " Harvest Soups ", alive #384, October 2014

Try this when you need to use up bunches of spinach or Swiss chard. They’re a flavourful match for rich shiitake mushrooms in this unique twist on noodle soup. 1 large bunch spinach or kale, coarsely chopped (about 6 cups/1.5 L) 1 bunch Swiss chard, coarsely chopped (including stems) 2 Tbsp (30 mL) vegetable or extra-virgin olive oil 2 1/2 cups (625 mL) sliced shiitake mushrooms 2 garlic cloves, minced 2 star anise 1 tsp (5 mL) crushed red pepper flakes 1 tsp (5 mL) grated fresh ginger 6 cups (1.5 L) low-sodium vegetable or chicken broth 8 oz (225 mL) vermicelli rice noodles 2 Tbsp (30 mL) reduced-sodium soy sauce 1 tsp (5 mL) fish sauce Working in batches, pulse spinach or kale with Swiss chard in food processor or blender until finely chopped. Set aside. Heat oil in large wide saucepan or soup pot over medium-high heat. Add mushrooms, garlic, star anise, and red pepper flakes. Stir-fry until fragrant and mushrooms start to soften, 2 minutes. Stir in ginger, then broth and water. Bring to a boil, then reduce heat to medium. Cover and simmer to blend flavours, 10 minutes. Meanwhile, prepare rice noodles according to package directions. Add soy and fish sauces to soup. Stir in greens and rehydrated noodles. Simmer to heat through, 1 minute. Serves 6. Each serving contains: 182 calories; 9 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 26 g total carbohydrates (2 sugars, 3 g fibre); 483 mg sodium source: " Harvest Soups ", alive #384, October 2014

Slowly cooking the onion is a simple technique to coax out more of its naturally sweet flavour, making it a perfect counterpoint to the earthy mushrooms in this frittata. 1 Tbsp (15 mL) unsalted butter 1 large yellow onion, thinly sliced 1 lb (450 g) cremini mushrooms, sliced 2 garlic cloves, chopped 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 1 Tbsp (15 mL) fresh thyme or 1 tsp (5 mL) dried thyme 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper Melt butter in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook until translucent, about 5 minutes. Reduce heat to low, sprinkle onion with salt, cover pan, and cook for 30 minutes, stirring occasionally, or until onions are golden. Preheat oven to 400 F (200 C). Return heat to medium, place mushrooms and garlic in pan, and heat until mushrooms have softened. In large bowl, whisk together eggs, milk, thyme, salt, and pepper. Carefully pour egg mixture into skillet without displacing pan’s contents. Cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut. Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve. Serves 4. Each serving contains: 230 calories; 17 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 11 g total carbohydrates (5 g sugars, 1 g fibre); 296 mg sodium source: " 30-Minute Meals ", alive #384, October 2014