Food

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.

Using pumpkin purée in place of much of the oil makes this deeply spiced loaf deliciously lower in fat.

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.

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.

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! 

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.

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!

Serves 12

Similar to a large flatbread but crispier, this surprisingly easy gluten-free crust will surely appeal to those avoiding wheat. Best of all, it uses two power flours.

Jalapeno’s signature bite only serves to elevate these wholesome gluten-free cornbread muffins. If you don’t have buttermilk on hand, you can add 1 Tbsp (15 mL) fresh lemon juice to a 1 cup (250 mL) measuring cup. Top lemon juice with milk, stir, and let sit for 2 minutes.

Use local nuts and seeds to showcase the fruits that are available in the fall or that have been dried and saved from summer. Normally cinnamon and salt would be used to prepare this apple pie, but try substituting a pinch of dried local herbs for added flavour.

With even heat conduction, cast iron is ideal for cooking this cousin to the omelette. The key to good frittata is to use a high-quality cheese.