Food

Serves 4 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 1 Tbsp (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-salt 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. Each serving contains: 2050 kilojoules; 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 Australia #23, Autumn 2015

And, of course, no day of eating red is complete without tomato-infused dishes, which brings the potent cancer-fighting antioxidant lycopene to the table. From sun-up to sun-down, these palate-pleasing red food recipes will surely award you a bounty of hugs and kisses. Infinitely better than anything from a can, this painted red soup tastes like it should be more of a high-flying kitchen effort than it is. When fresh tomatoes are out of season, canned San Marzano should be your go-to tomatoes for soups and sauces, as they are revered for their fruity sweetness. The Parmesan wafers make a fanciful accompaniment to the soup. 1 Tbsp (15 mL) grapeseed oil or sunflower oil 2 leeks, thinly sliced 1/2 tsp (2 mL) salt 2 garlic cloves, thinly sliced 2 cups (500 mL) lower-sodium vegetable broth 1 - 28 oz (796 mL) can San Marzano tomatoes 1 cup (250 mL) sliced roasted red pepper 1 tsp (5 mL) dried thyme 1 tsp (5 mL) sweet smoked paprika 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) honey Juice of 1/2 lemon 1 cup (250 mL) grated Parmigiano- Reggiano cheese In large saucepan, heat oil over medium-low heat. Add leeks and salt; cook, stirring occasionally, until leeks are softened and browned. Add garlic; heat for 1 minute. Place broth, tomatoes, red pepper, thyme, paprika, and black pepper in saucepan. Bring to a boil, reduce heat, and simmer covered for 15 minutes. Stir in honey and lemon juice. Place soup in blender or food processor container and blend until smooth. Blend in batches if necessary. Return soup to pot and heat for 5 minutes. To make Parmesan crisps, preheat oven to 350 F (180 C). Line baking sheet with parchment paper or silicone baking mat. Mound tablespoonfuls of cheese at least 2 in (5 cm) apart. Gently flatten out mounds with back of a spoon, making sure rounds are not touching each other. Bake until cheese is melted and slightly golden, about 6 minutes. Remove from oven and do not disturb until completely cooled and firm to the touch, about 20 minutes. Using thin spatula or knife, carefully lift crisps from baking sheet. Divide soup among serving bowls and top each with Parmesan crisps. Serves 6. Each serving contains: 174 calories; 11 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 16 g total carbohydrates (8 g sugars, 2 g fibre); 429 mg sodium source: " A Red Inspired Menu ", alive #388, February 2015

Easier than the meat version, the protein, fibre, and healthy fat combination of lentils, cauliflower, and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore. Topping 1 head cauliflower, roughly chopped 1 Tbsp (15 mL) nondairy vegan butter or extra-virgin olive oil 1/2 tsp (2 mL) sea salt 1/4 cup (60 mL) unsweetened, plain almond milk or soy milk, at room temperature Filling 1 Tbsp (15 mL) extra-virgin olive oil 1 carrot, diced 1 onion, finely diced 2 celery stalks, diced 1 cup (250 mL) sliced cremini or button mushrooms 2 cups (500 mL) cooked green lentils 1/2 cup (125 mL) fresh or frozen peas, defrosted 1/4 cup (60 mL) finely chopped walnuts 1/4 cup (60 mL) tomato paste, no salt added 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) ground black pepper Pinch of sea salt, to taste Pinch of ground cloves Position oven rack in the top third of oven (not directly under broiler). Preheat oven to 350 F (180 C). For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork until the consistency of mashed potatoes. Add nondairy butter or olive oil and salt, and stir to combine. Slowly add milk, 1 Tbsp (15 mL) at a time until the consistency of mashed potatoes (you may need more or less depending on the cauliflower’s water content). Set aside. For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils, and peas, and sauté until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 mL) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture. Bake, uncovered, for 25 to 30 minutes. Turn oven to broil for 3 to 5 minutes, until top begins to brown. Serve hot. Serves 4. Each serving contains: 312 calories; 16 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 38 g total carbohydrates (10 g sugars, 10 g fibre); 447 mg sodium source: " Vegan Comfort Foods ", alive #387, January 2015

Chips and dip are a classic snacking combination, but this addictive duo ranks low on the list of healthy snacks. Try these crispy vegetable dippers instead; paired with a creamy onion dip, they’re sure to curb any snack cravings without wreaking havoc on your hips. 1/4 cup (60 mL) organic whole wheat bread crumbs or rice bread crumbs 1/4 cup (60 mL) almond flour 1/3 cup (80 mL) finely grated Parmesan cheese 1/2 tsp (2 mL) dried dill 3/4 tsp (4 mL) dried thyme, divided 1 tsp (5 mL) onion powder, divided 1 egg white 1/4 cup (60 mL) milk or almond milk 2 large zucchini, cut into 1/4 in (0.6 cm) rounds 1 Tbsp (15 mL) coconut oil 2 sweet Vidalia onions, chopped 1/8 tsp (0.5 mL) freshly ground black pepper 1 garlic clove 1/2 cup (125 mL) low-sodium chicken broth 1 Tbsp (15 mL) Worcestershire sauce 1 cup (250 mL) Greek yogurt 1/2 cup (125 mL) cream cheese 1 Tbsp (15 mL) chopped chives, plus extra for garnish Place 2 oven racks in upper and lower third of oven before preheating to 425 F (220 C). Line 2 baking sheets with parchment paper and set aside. In medium bowl, stir together bread crumbs, almond flour, Parmesan, dried dill, 1/2 tsp (2 mL) dried thyme, and 1/2 tsp (2 mL) onion powder until well mixed. In another medium bowl, whisk together egg white and milk. Place several zucchini slices in egg mixture. One at a time, take zucchini slices out of egg mixture, allow excess to drip off, and dredge in bread crumb mixture before placing on prepared baking sheets. Repeat until all zucchini rounds are coated. Bake for 10 minutes, rotate pans in oven, and bake for an additional 10 minutes until browned and crisp. While zucchini is baking, warm coconut oil in large frying pan over medium heat. Add onions and sauté until translucent, about 5 minutes. Stir in pepper, garlic, chicken broth, and Worcestershire sauce, as well as remaining 1/4 tsp (1 mL) dried thyme and 1/2 tsp (2 mL) onion powder. Bring onion mixture to a simmer and cook, stirring occasionally, until onions are deep golden brown, about 30 to 40 minutes. Remove onions from heat and let cool to room temperature. In food processor, whirl together yogurt and cream cheese until smooth, scraping sides of processor bowl as needed. Add onion mixture and chives before pulsing to combine. Depending on how you like your dip, you can leave it a little chunky or process until smooth. Transfer dip to serving container and garnish with extra chives. Serve zucchini crisps on platter alongside onion dip and dig in! Serves 8. Each serving contains: 157 calories; 8 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 16 g total carbohydrates (10 g sugars, 2 g fibre); 233 mg sodium Zucchini Crisps with Caramelized Onion Dip Chips and dip are a classic snacking combination, but this addictive duo ranks low on the list of healthy snacks. Try these crispy vegetable dippers instead; paired with a creamy onion dip, they’re sure to curb any snack cravings without wreaking havoc on your hips. 1/4 cup (60 mL) organic whole wheat bread crumbs or rice bread crumbs 1/4 cup (60 mL) almond flour 1/3 cup (80 mL) finely grated Parmesan cheese 1/2 tsp (2 mL) dried dill 3/4 tsp (4 mL) dried thyme, divided 1 tsp (5 mL) onion powder, divided 1 egg white 1/4 cup (60 mL) milk or almond milk 2 large zucchini, cut into 1/4 in (0.6 cm) rounds 1 Tbsp (15 mL) coconut oil 2 sweet Vidalia onions, chopped 1/8 tsp (0.5 mL) freshly ground black pepper 1 garlic clove 1/2 cup (125 mL) low-sodium chicken broth 1 Tbsp (15 mL) Worcestershire sauce 1 cup (250 mL) Greek yogurt 1/2 cup (125 mL) cream cheese 1 Tbsp (15 mL) chopped chives, plus extra for garnish Place 2 oven racks in upper and lower third of oven before preheating to 425 F (220 C). Line 2 baking sheets with parchment paper and set aside. In medium bowl, stir together bread crumbs, almond flour, Parmesan, dried dill, 1/2 tsp (2 mL) dried thyme, and 1/2 tsp (2 mL) onion powder until well mixed. In another medium bowl, whisk together egg white and milk. Place several zucchini slices in egg mixture. One at a time, take zucchini slices out of egg mixture, allow excess to drip off, and dredge in bread crumb mixture before placing on prepared baking sheets. Repeat until all zucchini rounds are coated. Bake for 10 minutes, rotate pans in oven, and bake for an additional 10 minutes until browned and crisp. While zucchini is baking, warm coconut oil in large frying pan over medium heat. Add onions and sauté until translucent, about 5 minutes. Stir in pepper, garlic, chicken broth, and Worcestershire sauce, as well as remaining 1/4 tsp (1 mL) dried thyme and 1/2 tsp (2 mL) onion powder. Bring onion mixture to a simmer and cook, stirring occasionally, until onions are deep golden brown, about 30 to 40 minutes. Remove onions from heat and let cool to room temperature. In food processor, whirl together yogurt and cream cheese until smooth, scraping sides of processor bowl as needed. Add onion mixture and chives before pulsing to combine. Depending on how you like your dip, you can leave it a little chunky or process until smooth. Transfer dip to serving container and garnish with extra chives. Serve zucchini crisps on platter alongside onion dip and dig in! Serves 8. Each serving contains: 157 calories; 8 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 16 g total carbohydrates (10 g sugars, 2 g fibre); 233 mg sodium

French lentils, also known as lentilles du Puy, hold their shape once cooked, making them perfect for salad-style dishes. Canned salmon provides a source of heart-healthy omega-3 fats and protein, but look for brands made with sustainably sourced wild salmon, which delivers superior taste. If desired, you can also use dried cherries in lieu of pomegranate seeds. It’s best to add the dressing just before serving, so bring it with you in a separate glass jar and simply shake it up before drizzling it over the rice mixture. Pilaf 1 cup (250 mL) wild rice 1 cup (250 mL) French green lentils Seeds of 1 pomegranate fruit 2 celery stalks, thinly sliced 1 cucumber, chopped 1/2 cup (125 mL) fresh mint, roughly chopped 1/2 cup (125 mL) sliced pecans 3 - 5 1/2 oz (160 g) cans wild salmon, drained Dressing 3/4 cup (180 mL) carrot juice 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil 2 Tbsp (30 mL) cider vinegar 2 shallots, minced Zest of 1 lemon 1 tsp (5 mL) dried thyme 1 tsp (5 mL) ground coriander 1/2 tsp (2 mL) chili flakes 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper Rinse rice well with cold water. Place rice and 4 cups (1 L) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. Turn off heat and let stand, covered, for 25 minutes, or until rice reaches desired tender texture. Drain and set aside to cool. In separate pan, bring lentils and 4 cups (1 L) water to a boil. Reduce heat and simmer, covered, until lentils are tender, about 30 minutes. Drain and set aside to cool. In large container or bowl, toss together rice, lentils, pomegranate seeds, celery, cucumber, mint, and pecans. Gently fold in salmon. Whisk together carrot juice, oil, vinegar, shallots, lemon zest, thyme, coriander, chili flakes, salt, and pepper. When ready to serve, place salad on serving plate and drizzle with dressing. Serves 8. Each serving contains: 344 calories; 24 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 37 g total carbohydrates (5 g sugars, 6 g fibre); 405 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

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

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

Makes 12 rolls These crunchy rolls are sure to bring smiles to any table craving fresh flavour as we spring into spring. The mango sauce provides a sweet finish. The rolls can also be made two days in advance if refrigerated. For vegetarians, the chicken can be swapped for firm tofu sliced into matchsticks. Look for low-kilojoule rice paper wrappers at any Asian grocer or in the Asian food aisle of many large supermarkets. 1 1/2 cups (350 ml) cubed fresh or frozen mango, thawed 1/4 cup (60 ml) coconut milk 2 tsp (10 ml) Asian chilli sauce 2 tsp (10 ml) sesame oil 2 tsp (10 ml) finely minced ginger Juice of 1/2 lime 1 cup (250 ml) chopped coriander 1/3 cup (80 ml) chopped mint 1 garlic clove, minced Juice of 1/2 lemon 1/4 tsp (1 ml) salt 12 rice paper wrappers 1 cooked organic chicken breast, thinly sliced 1 1/2 avocado, thinly sliced 1 red capsicum, thinly sliced 1 carrot, cut into matchsticks 2 Lebanese cucumbers, cut into matchsticks To make sauce, place mango, coconut milk, chilli sauce, sesame oil, ginger and lime juice in blender and blitz until smooth. In small bowl, stir together coriander, mint, garlic, lemon juice and salt. Fill skillet frypan or shallow pan (large enough that the rice papers can lie flat) with hot water. Fully submerge a rice paper wrapper and soak until softened, about 20 seconds. Lay wrapper flat on cutting board or other clean work surface. Spread some coriander mixture on bottom 1/3 of wrapper, then top with some chicken, avocado, capcisum, carrot and cucumber. Fold bottom of rice paper over filling and begin rolling tightly. When you are about halfway up wrapper, fold in left and right sides. Finish rolling tightly. Repeat with remaining rice wrappers and filling. Serve spring rolls with mango dipping sauce. Each roll contains: 385 kilojoules; 6 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 8 g total carbohydrates (4 g sugars, 2 g fibre); 89 mg sodium source: " Wrap & Roll ", alive Australia #21, Spring 2014

These Japanese onigiri rice triangles can be filled with anything—peanut butter and jelly, leftover chicken, sustainable canned salmon, or fresh fruit. Make in advance and refrigerate overnight. For a recess snack, shape onigiri into 1 1/2 in (4 cm) balls instead of palm-sized triangles. Pack two different kinds for lunch so the flavours are a surprise. 2 cups (500 mL) sushi rice 2 cups (500 mL) cold water, plus more for rinsing 1/4 cup (60 mL) + 2 Tbsp (30 mL) unseasoned rice vinegar 1 Tbsp (15 mL) organic cane sugar 3/4 tsp (4 mL) salt 2 Tbsp (30 mL) water Fillings 1/2 cup (125 mL) cooked chicken or sustainable canned tuna or salmon mixed with 1/2 tsp (2 mL) sodium-reduced soy sauce 1 1/2 Tbsp (22 mL) peanut butter (or sunflower butter) and 1 1/2 Tbsp (22 mL) jelly 3 packed Tbsp (45 mL) diced dried fruit (prunes, figs, apricots) or fresh fruit (grapes, plums, peaches) Place sushi rice in medium pot. Add water to cover by about 1 in (2.5 cm). Swirl rice with your hand until water is cloudy, then drain and repeat the soaking, swirling, and draining process 2 more times. Use fine-meshed sieve to catch escaping grains when draining. Add 2 cups (500 mL) cold water to drained rice. Bring to a boil over medium heat. Once simmering, cover pot and reduce heat to low for 15 minutes. Then reduce heat to its lowest point for 5 minutes more. Remove from heat but leave covered for 10 minutes. After 10 minutes, combine 1/4 cup (60 mL) rice vinegar with sugar and salt, mixing to dissolve, and slowly drizzle over rice while gently stirring with spatula to combine. Let cool for at least 5 minutes. Combine remaining 2 Tbsp (30 mL) rice vinegar and 2 Tbsp (30 mL) water in shallow bowl and coat your palms so they don’t stick to the rice. Scoop a scant 1/2 cup (125 mL) rice into one hand. Make a shallow well in the rice for filling. Place 2 tsp (10 mL) of your filling of choice inside, pressing so it’s flat with the rice. Shape rice around filling to seal. Cup both hands and squeeze rice into approximate shape of a triangle or ball (a ball is easier). Press just hard enough so the triangle (or ball) doesn’t fall apart. Repeat with remaining rice and fillings, re-soaking hands in vinegar water each time. Makes 6 onigiri triangles and 4 to 6 balls. Each peanut butter and jelly rice triangle contains: 206 calories: 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 43 g total carbohydrates (3 g sugars, 1 g fibre); 226 mg sodium source: " Build a Better Lunch ", 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

The lovely orange colour is not the only attraction in this cool soup. There’s a distinct “umami” experience going on that’s beautifully complemented by a coconut ice cube and cilantro garnish. 2 Tbsp (30 mL) unsalted butter 1 lb (450 g) carrots, peeled and chopped, about 3 cups (750 mL) 1 Vidalia onion, peeled and diced 1 Tbsp (15 mL) peeled, finely grated fresh ginger 1 garlic clove, minced 2 cups (500 mL) low-sodium chicken stock 1 - 14 oz (398 mL) can coconut milk 2 Tbsp (30 mL) red curry paste 1 tsp (5 mL) light brown sugar or coconut sugar 2 Tbsp (30 mL) fresh lime juice Dried red chilies 1 1/2 cups (350 mL) coconut water 12 small cilantro sprigs Sea salt and freshly ground white pepper (optional) Heat butter in large saucepan over medium-high heat. Add carrots, onion, ginger, and garlic. Reduce heat to medium. Cover and simmer, stirring occasionally, until carrots are tender, about 20 minutes. Be careful not to scorch carrots and onion. Add a splash of water if necessary. When carrots are tender, stir in chicken stock, coconut milk, curry paste, sugar, and lime juice. Bring to a gentle simmer. Cover and cook for 10 minutes for flavours to blend. Remove from heat and stir in a generous pinch of chilies. Set aside to slightly cool. To make coconut water ice cubes, pour coconut water into ice cube tray. Press cilantro sprig into each. Freeze. When soup has slightly cooled, whirl in blender or use hand-held immersion blender and purée until very smooth. Strain through fine-meshed strainer if you wish. Press piece of perfectly fitted parchment paper onto surface of soup and refrigerate until cold. When ice cubes are frozen, soup is ready to serve. Taste and add a little more lime juice and seasonings of salt and pepper if needed. Ladle into small serving bowls and garnish with coconut ice cube. Serves 8. Each serving contains: 194 calories; 3 g protein; 15 g total fat (13 g sat. fat, 0 g trans fat); 14 g total carbohydrates (7 g sugars, 3 g fibre); 332 mg sodium source: " Cool Summer Soups ", alive #382, August 2014

Makes 12 muffins These muffins are not sweet, but the flavour is reminiscent of pumpkin pie with hints of ginger, clove and cinnamon. While they’re loaded with fibre and rich in vitamins (pumpkin is a good source of antioxidants), up the protein ante by pairing with a piece of aged cheddar. 1 cup (250 ml) organic wholemeal flour 1 cup (250 ml) organic unbleached plain flour 1/2 cup (125 ml) chopped dried prunes or figs (about 10 whole prunes) 1 tsp (5 ml) bicarbonate of soda 1 tsp (5 ml) each ground cardamom, cinnamon and ginger 1/4 tsp (1 ml) each sea salt and ground cloves 2 large eggs 1 cup (250 ml) puréed cooked pumpkin 3/4 cup (180 ml) coconut palm sugar 1/4 cup (60 ml) molasses 1/4 cup (60 ml) vegetable oil or melted coconut oil 1 tsp (5 ml) vanilla extract 3/4 cup (180 ml) buttermilk 2 Tbsp (40 ml) pepitas 2 Tbsp (40 ml) slivered almonds Preheat oven to 400 F (200 C). Brush 12-cup muffin pan with oil or line with paper cups. In small bowl, whisk flours with prunes, bicarbonate of soda, cardamom, cinnamon, ginger, salt and cloves. In large bowl, whisk eggs. Then whisk in pumpkin until smooth. Whisk in sugar, molasses, oil and vanilla. Gently fold in flour mixture in two batches, alternating with buttermilk, just until mixed. Divide batter among cups. Sprinkle pepitas and almonds over top. Bake until a toothpick inserted in centre of largest muffin comes out clean, about 20 to 25 minutes. Make ahead tip: Cool muffins, then wrap individually and freeze. Defrost on counter overnight. Great at room temperature or warmed in the oven. Each muffin contains: 1030 kilojoules; 5 g protein; 8 g total fat (5 g sat. fat, 0 g trans fat); 40 g total carbohydrates (21 g sugars, 3 g fibre); 212 mg sodium Wheat-free option Replace both white and wholemeal flours with an equal amount of gluten-free flour mix. Try this homemade mix, which works well with most muffin recipes. 1 cup (250 ml) brown rice flour 3/4 cup (180 ml) potato starch or tapioca starch 1/2 cup (125 ml) buckwheat flour 1/4 cup (60 ml) quinoa flour or almond flour 1 1/2 tsp (7 ml) xanthan gum Place all ingredients in a bowl and whisk to evenly mix. source: " Eat Breakfast! ", alive Australia #20, Winter 2014

Portobello mushrooms on the grill taste almost as hearty and meaty as a heavyweight burger but are better for you. Serve open-faced on a slice of crusty rye bread (or your favourite gluten-free option) with lettuce and salsa. Delicious! 4 portobello mushrooms 4 thick slices red onion 3 Tbsp (45 mL) + 1 tsp (5 mL) extra-virgin olive oil, divided 2 Tbsp (30 mL) freshly squeezed lemon juice 1 tsp (5 mL) Dijon mustard 1 garlic clove, smashed and finely minced 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) honey Generous pinches of salt and pepper 4 slices crusty light rye (or gluten-free) bread, about 1/2 in (1.25 cm) thick 4 bibb lettuce leaves 1 tsp (5 mL) extra-aged balsamic vinegar (optional) Avocado Salsa 1 large firm tomato, cored and diced 1/2 firm but ripe avocado, diced 1/4 cup (60 mL) finely diced red onion 1/4 cup (60 mL) chopped cilantro 1 garlic clove, smashed and finely minced 2 Tbsp (30 mL) fresh squeezed lemon juice 1/4 tsp (1 mL) salt Freshly ground black pepper Remove thick end of mushroom stem leaving about 1/2 in (1.25 cm) attached to cap. Place smooth side up in shallow dish large enough to hold caps, along with slices of onion in a single layer. Combine 3 Tbsp (45 mL) oil, lemon juice, Dijon, garlic, thyme, honey, salt, and pepper in small bowl. Whisk together and pour over mushrooms and onions, brushing and turning in marinade to coat evenly. Set aside to marinate while making salsa. Combine Avocado Salsa ingredients in bowl and gently fold together to blend evenly. Cover and set aside. Preheat barbecue and lightly grease the grate. Place mushrooms and onion slices on preheated grill and barbecue, turning once, until they are cooked through and slightly charred, about 5 to 7 minutes for onions and 10 minutes for mushrooms. Near the end of grilling, brush slices of bread with remaining olive oil and place on grill alongside mushrooms to toast lightly on both sides. To serve, place bibb lettuce leaf on each toasted slice of bread. Top each with grilled portobello mushroom, onion slice, and avocado salsa. Drizzle with a little balsamic, if using. Serve immediately. Serves 4. Each serving contains: 295 calories; 10 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 33 g total carbohydrates (11 g sugars, 10 g fibre); 322 mg sodium Mushrooms for weight management Rather than kicking back with a beef burger after your next summer sweat session, you might want to try this better-for-you portobello version. Research shows that swapping mushrooms for meat can help us maintain a healthy weight. In one study, participants who ate mushroom-rich meals three times a week for one year consumed fewer calories and lost more weight than those who ate red meat three times a week. source: " Vegan Barbecue Feast ", alive #380, June 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