Food

Prepping the night before makes this the perfect brunch recipe for Christmas morning. Immune-enhancing oregano may help ward off colds.

This soup is ready in 15 minutes and really packs a punch, providing 189 percent of your recommended daily dosage of vitamin C with each serving. It’s also loaded with beta carotene from the peppers, tomatoes, and orange juice. Tomatoes also contain lycopene, which has been shown to have protective effects against prostate cancer. The extra-virgin olive oil helps in the absorption of this important phytochemical. Seasonings such as cayenne pepper and cinnamon also help with heart health. Enjoy this soup for lunch or dinner along with fresh whole grain bread or dinner rolls. To save time, use a food processor to chop garlic, ginger, onions, and bell pepper.

Beets can be eaten raw, boiled, steamed, roasted, or sautéed. They are high in carotenes, which have proven antioxidant activity and help to protect us from heart disease and other chronic degenerative diseases. Beets have also been shown to protect against carcinogens, support liver cleansing enzymes, and protect against colon cancer. They contribute folic acid and potassium.

I discovered this recipe in a food and wine magazine back in the 1980s and have been using it ever since. Rose Levy Beranbaum for the Cordon Rose Cooking School in New York developed it, and it’s a winner.

Fellow professional home economist, Barb Holland, gave me a jar of these for Christmas last year, and they were such a huge hit that I had to hide them from my family so I could at least have a couple.

Barley is truly the unsung hero in the soluble-fibre world. This super grain is one of the richest sources of both soluble and insoluble fibre, which can help lower cholesterol. This hearty vegetarian main course is ready in 2 to 3 hours and can be stored in the fridge (already cooked) for up to 3 days.

Keep a close eye on the first step or you will burn your caramel. Keep the heat low, the spoon stirring, and remove the pot from heat as soon as desired texture is achieved. A tasty and tart finish to any gathering.

Beat the heat with green goodness in the form of this smooth, rich tasting soup.

All the rich, creamy comfort of pumpkin pie—minus the dairy. Cook pudding in a large, wide saucepan to make stirring that much easier.

A yummy flashback to the 1950s.

Mom is sure to love this sweet and sensational-looking dessert made with aquafaba meringue. The meringue’s crisp texture provides contrast with the fluffy whipped coconut cream, topped with mango purée and sweet mango chunks. Lime zest and mint bring everything together, while a dash of blue matcha makes the meringue’s interior a subtle surprise.

Sauce
1/2 cup (125 mL) sparkling white wine
1/4 cup (60 mL) coconut sugar
3 large free-range egg yolks
1/2 tsp (2 mL) vanilla or almond extract 
1/4 cup (60 mL) crème fraîche or plain yogurt

This creamy Indian dessert is traditionally known as shrikhand, meaning “food of the Gods,” and comes in a number of variations depending on the particular region in which it’s made. The lovely luscious melon colour makes it a sweet treat as pleasing to the eye as it is to the tongue. Try topping it with a few strands of saffron and pistachios—it is also excellent with sliced fruit, such as mango or peach slices, and blueberries.

These fruity and spicy muffins are free of gluten, eggs, dairy, soy, and nuts. Regular flaxseed meal could be used instead of golden, as long as you don’t mind the darker shade it will give to the muffins.

The Okinawan diet is comprised of 67 percent Okinawan sweet potatoes. These purple-fleshed sweet potatoes are rich in anthocyanins, powerful blue and purple pigments with antioxidant properties. The rich purple colour has inspired this fusion dish. It follows a classic gnocchi technique, but the purple colour and touch of miso give it an interesting twist paired with leafy spinach and shitakes.

Scones are better suited to a special occasion than muffins but don’t require any more work in the kitchen. Ricotta cheese bumps up the protein numbers to make these berry-laced scones seem more substantial. You can serve them adorned with Greek yogurt, a whisper of additional honey, or Mom’s favourite jam.

Sacha inchi seeds can lend interesting texture and taste to all kinds of baked goods. These gooey bite-sized brownies with a crunch are a perfect example. Because they are relatively low in fat and calories, they are one sweet treat you can indulge in with near impunity!

Serves 4 to 6

Barley is a much underused heritage grain that’s just waiting to be rediscovered. This super whole grain is one of the richest sources of both soluble and insoluble fibre.

This light cream soup has a woodsy flavour and is excellent as a first course or as a light meal served with crusty rolls and a main course salad.

A spoonful of jarred pesto, curry powder or paste, crushed garlic or ginger, or a shot of Tabasco stirred into the buttermilk will add subtle flavour to your finished chicken. Panko is available at Asian markets and gourmet stores as well as some grocery stores.

Strawberries and radish give this colourful salsa a sweet, peppery one-two punch. Also called black cod, sablefish has a wonderful buttery flesh and harbours a boatload of heart-healthy omega-3 fatty acids. However, lingcod, Pacific halibut, farmed catfish, tilapia, rainbow trout, or wild salmon are other sustainable swimmers that would pair well with this salsa.

I have made this recipe over and over with any white fish I have on hand. As most of the ingredients are staples, I have been able to put a delicious meal on the table in record time—and even served it to guests at a dinner party! 

You can replace the acorn squash with butternut squash if you prefer. I like this filling for its vibrant colours and pleasing textures—and delicious taste!