Food

From China, this soup made from scratch bears little resemblance to commercially prepared soup. It is fast, easy, and sure to bring everyone to the table. Since I always want to eat both, I combine the hot and sour with the wonton soup.

From Italy, zuppa di fagioli is often overlooked in favour of its more illustrious cousin, minestrone. This peasant soup, however, is full of flavour and can be vegetarian or not, depending on your preference.

Most seasoned kimchi eaters love it as is, without anything else. But if the flavour is a little too strong for you, here’s an excellent way to pretty up a rice dish while capitalizing on the healthy probiotic properties that kimchi has to offer.

A meal in a bowl is comfort food at its finest. Chances of leftovers are rare, but this delicious meal is equally excellent for lunch the following day.

Purple onions and other alliums contain high levels of disease-fighting organosulphur compounds as well as the flavonoid quercetin. Together, these compounds have been shown to decrease inflammation. Amaranth is a tiny, yellow grain that is rich in magnesium, which reduces painful muscle cramps. Apple cider vinegar slows the release of sugar (from foods) into the bloodstream. When blood sugar is balanced, inflammation is reduced.

Job’s tears is a popular allergy remedy in Asia that tastes like barley but does not contain gluten (a protein that may cause inflammation). Job’s tears have also been shown to suppress allergic reactions and balance the immune system of mice. Spinach and mushrooms are amazing sources of folate (vitamin B9). A folate deficiency can contribute to atherosclerosis and dementia. Medications used for rheumatoid arthritis can deplete vitamin B9 in the body, so stock up on folate-rich veggies to replenish this vital nutrient! Garlic and onions contain powerful antioxidants that reduce free-radical damage and scar tissue on the arteries. It has also been shown to reduce homocysteine levels in the blood, a marker that indicates inflammation. 2 cups (500 mL) chopped onion 2 garlic cloves, chopped 8 cups (2 L) vegetable stock 1 cup (250 mL) Job’s tears (yi yi ren), soaked in water overnight and drained 2 Tbsp (30 mL) finely chopped fresh ginger root 14 oz (400 g) white fish (halibut, black cod, pollock) 1 cup (250 mL) fresh sliced shiitake mushrooms 6 cups (1.5 L) baby spinach or bok choy 1/4 cup (60 mL) lime juice 1 cup (250 mL) chopped basil or cilantro 1/2 tsp (2 mL) grey or pink sea salt (or to taste) 3 spring onions, finely chopped Place onion, garlic, stock, Job’s tears, and ginger in stockpot and bring to a rolling boil. Reduce heat to low, cover, and simmer for 45 minutes to an hour. Place fish and shiitake mushrooms on top of ingredients and simmer for an additional 15 minutes. Add all remaining ingredients. Simmer for 5 minutes and then remove from heat. Ladle into individual serving bowls and garnish with spring onion. Serve hot. Serves 12. Each serving contains: 151 calories; 13 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 19 g total carbohydrates (4 g sugars, 2 g fibre); 359 mg sodium Option: Add a dash of fish oil to each bowl before serving. Make sure the soup has cooled enough to prevent damaging the omega-3 fatty acids in the fish oil. Note: Job’s tears are found in many health food stores and Asian supermarkets. Job’s tears are often mistakenly labelled as Chinese pearled barley in Asian markets. If you are a celiac, it is important to avoid buying in bulk due to potential contamination with gluten. Slow cooker convenience This recipe can also be made in a slow cooker. Throw all the ingredients—except the green vegetables, herbs, and lime juice—into the slow cooker and cook for a minimum of two hours on high. Add the greens and lime juice at the end and enjoy! source: "Whole Foods to Repair and Renew", alive #360, October 2012

Sea scallops contain selenium and zinc to boost your immune function and omega-3 fats that directly decrease inflammation. A 3 oz (90 g) serving provides over 50 percent of your vitamin B12 needs to repair DNA.

Sprouted buckwheat is a complete protein, containing all the essential amino acids. It’s high in iron and calcium, which help prevent osteoporosis, and lecithin, which fights cholesterol and helps cleanse the lymphatic system. When sprouted, the grain softens but retains a nutty flavour.

Quinoa is also a complete protein, and when sprouted—as opposed to cooked—a 1/2 cup (125 mL) serving contains 21 percent of the recommended daily amount of iron and more potassium than a banana. It also contains large amounts of vitamin B6, thiamine, and riboflavin. More importantly, it’s slightly nutty and bitter, so it pairs well with umami-rich miso and sweet maple syrup, honey, or agave nectar.

These rustic baked eggs are so hardy that they are perfect for breakfast, lunch, or dinner! The flavour of pot marigold (or calendula) petals closely resembles saffron, which pairs perfectly with the flavours of this dish.

This updated take on a classic roast chicken is perfect served at home to your family or as the star of your next dinner party.

This hearty salad is a bright combination of the nutty ancient grain farro, crisp mixed greens, lemony chickpeas, sweet roasted grapes, and colourful petals—a meal as pleasing for the eyes as it is for the palate.

This is a great spicy dish that’s quick to put together for a casual company meal if you have some canned (or frozen, cooked) black eyed peas and smoked tempeh at hand. Cornbread, tortillas, crusty bread, or steamed brown rice all make great go-withs, along with a big green salad. This can feed a crowd, but leftovers are a bonus for school or work lunches, or you can freeze them for another meal.

This is a delicious and versatile broth powder that can be made easily and inexpensively in your kitchen. The salt content can be adjusted down or up to your taste and dietary needs. This broth is much more flavourful than most commercial low-sodium brands. 1 1/3 cups (330 mL) nutritional yeast flakes 3 Tbsp (45 mL) onion powder 1 Tbsp (15 mL) fine salt 2 1/2 tsp (12 mL) garlic granules or powder 1 Tbsp (15 mL) soy, rice, or hemp protein powder, or soy milk powder 1 Tbsp (15 mL) light unbleached granulated sugar 1 tsp (5 mL) dried thyme 1 tsp (5 mL) finely crumbled dried sage 1 tsp (5 mL) paprika 1/2 tsp (2 mL) turmeric Blend ingredients together in dry blender until powdery. Store in dry airtight container. Use 2 tsp (10 mL) per 1 cup (250 mL) hot water. Makes 1 1/4 cups (310 mL). Each 2 tsp (10 mL) serving contains: 23 calories; 3 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1.5 g fibre; 230 mg sodium source: "Tempeh for Dinner", alive #358, August 2012

This seitan stew is a sumptuous vegetarian take on an old Catalonian/Spanish dish. It utilizes a traditional Catalonian sauce component—the picada-—which consists of breadcrumbs, almonds, garlic, and sometimes parsley and other seasonings. This cooking technique and the ingredients can be traced back to the Moorish occupation of Spain.

Seitan is perfect for vegetarian kebabs—it’s firm enough to withstand barbecuing or grilling and absorbs the flavours of this scrumptious marinade.

(pictured with Baked Seitan and Bulgur Kibbeh (Middle Eastern-Style Meatless Loaf) with Tomato and Onion)

(Pictured with Lower-Fat Taheena Sauce)

Seitan stars in another vegetarian version of a classic and much-loved European stew, this time from France. Though traditionally served with toasted crusty bread, it’s delectable served over linguine or fettuccine pasta, mashed potatoes, or polenta.

Smoked tempeh holds its own in this rich, spicy New Orleans favourite, and nicely complements the milder red beans. Browned flour takes the place of the usual dark roux, lowering the fat content of the dish with little loss of flavour.

This version of a favourite restaurant dish is another fine example of how well citrus marries with tempeh.

Growing up in California, one of my favourite meals was scrambled eggs with Mexican chorizo sausage. Now I enjoy tempeh “chorizo” crumbled into scrambled tofu every bit as much. The “chorizo” can be made up ahead and frozen, then browned, crumbled, and added to recipes, rather than eaten on its own like a sausage patty—delicious in tacos, burritos, quiches, and empanadas. 8 oz (230 g) tempeh 1 tsp (5 mL) dark sesame oil 1 tsp (5 mL) extra-virgin olive oil 4 oz (115 g) firm tofu, mashed 2 Tbsp (30 mL) red wine vinegar 1 1/2 Tbsp (22 mL) low-sodium soy sauce 1 1/2 Tbsp (22 mL) cornmeal 3 garlic cloves, crushed 2 tsp (10 mL) paprika or sweet smoked paprika (pimenton) 2 tsp (10 mL) mashed chipotle peppers in adobo sauce, or chipotle or ancho chili powder (see sidebar below) 1 1/2 tsp (7 mL) brown sugar 1 tsp (5 mL) onion powder 3/4 tsp (4 mL) dried oregano 3/4 tsp (4 mL) ground cumin 3/8 tsp (1.8 mL) cinnamon 1/4 tsp (1 mL) fine salt Cut tempeh into 1/2 in (1.25 cm) cubes. Heat oils over medium-high heat in medium seasoned cast iron skillet. When oils are hot, but not smoking, add tempeh and brown on all sides. Transfer browned tempeh to medium shallow bowl. Mash tempeh roughly with fork or potato masher. Add remaining ingredients to bowl. Mix everything together well with clean hands. Form into 8 small patties. Place patties in steamer basket or rack lined with cooking parchment. Steam, covered, over gently boiling water for 10 minutes. Remove patties to plate and cool. Wrap well and refrigerate for up to 1 week. Patties can also be frozen on plate and, when fully frozen, placed in airtight container and frozen for future meals. To brown before using in a recipe, cook patties in covered cast iron skillet, greased with a little olive or dark sesame oil, over medium heat for about 5 minutes per side. Makes 8 patties or 4 servings. Each serving (2 patties) contains: 174 calories; 14 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 6 g fibre; 353 mg sodium

Tempeh has a definite affinity for lemon and other citrus. This interpretation of a classic Middle Eastern dish will have your guests asking for more! Simmering the tempeh in broth before frying it results in a subtle yet rich flavour. To reduce the sodium further in this dish, be sure to rinse the brine from the olives, as instructed. You could also use fewer olives or use a low-sodium brand, if it is available.

A soup featuring some of the best summer flavours.