Food

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.

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.

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.

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.

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

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! 

Bursting with intense flavour, these colourful squares are an excellent source of protein and key vitamins and minerals. Whenever possible, use organic ingredients. A tossed green salad and low-fat oven fries are ideal accompaniments to this family-friendly entrée. 4 medium-large zucchini, grated Dash of salt 2 large carrots, grated 1 Tbsp (15 mL) olive or camelina oil 4 large free-range eggs 1 1/2 cups (350 mL) shredded Jarlsberg cheese (or substitute Swiss or Edam) 1/4 cup (60 mL) chopped parsley 2 green onions, chopped 1 garlic clove, minced 1 tsp (5 mL) basil 3 Tbsp (45 mL) grated Parmesan cheese 3 Tbsp (45 mL) dry-roasted sunflower seeds Preheat oven to 350 F (180 C). Lightly grease 11 x 7 in (28 x 18 cm) baking dish. Place grated zucchini in colander and salt lightly. Let zucchini rest for 15 minutes. Squeeze out moisture from zucchini until quite dry. Pat grated carrot dry. Heat oil in large skillet over medium heat. Add grated zucchini and carrot and sauté until crisp-tender. Meanwhile, in medium bowl, beat eggs lightly. Mix in Jarlsberg, parsley, green onions, garlic, basil, and the sautéed veggies. Place mixture in prepared baking dish. Sprinkle with grated Parmesan and sunflower seeds. Bake for 30 minutes, or until filling is set. Remove from oven and cool slightly for a minute or two. Cut into squares. Squares can be served both hot or cold. Serves 6. Each serving contains: 201 calories, 18 g protein, 11 g total fat (3 g sat. fat, 0 g trans fat); 10 g total carbohydrates (5 g sugars, 3 g fibre); 233 mg sodium source: "Easter Eggs-travaganza", alive #390, April 2015

Urfa pepper is a Turkish variety of chili pepper with a fantastic sweet, slightly smoky flavour with a touch of dried fruit on the palate. If sourcing is a challenge, Aleppo pepper offers a similar flavour profile. 1 cup (250 mL) fine burghul (bulgur) 5 oz (140 g) lean ground lamb 1 onion, finely diced 1 tsp (5 mL) allspice 1 tsp (5 mL) cumin 1 tsp (5 mL) Urfa pepper flakes 2 Tbsp (30 mL) plain flour Salt and pepper, to taste Filling 2.5 oz (70 g) soft goat cheese Half a lemon, juiced and zested 2 Tbsp (30 mL) pistachios, chopped and toasted Pinch chopped mint Pinch chopped cilantro Pinch chopped flat-leaf parsley Salt and pepper, to taste Cover burghul with boiling water for 5 minutes. Drain in fine colander. Spread on paper towels to absorb any moisture. Process burghul, lamb, onion, spices, and flour in food processor until it forms a paste. Season with salt and pepper, and refrigerate for 1 hour. For filling, whip goat cheese with lemon juice and zest. Transfer to bowl and mix in herbs and pistachios. Season with salt and pepper. Put goat cheese mixture in plastic piping bag. Form lamb mixture into 6 - 4 in (10 cm) sausages. Using a wet index finger, make long hole through centre of each sausage and gently work your finger to create a cavity for filling. Place goat cheese filling into each sausage until about 1/3 full and seal, moulding into a torpedo shape. Smooth over any cracks with fingers. Place on foil tray and refrigerate uncovered for 1 hour. Preheat oven to 375 F (190 C). Place sausages (kibbeh) on baking sheet lined with parchment paper; bake 10 minutes or until cooked. Serves 6. source: "Sanafir", alive #314, December 2008

Chicken noodle soup is already pretty kid-friendly, but some children can be turned off by green or bitter things such as parsley, green onions, or celery. That means you might not want to give them a giant bowl of refined carbohydrates. That’s why this recipe calls for konjac noodles, which are noodles made from a low-calorie, low-carbohydrate, flavourless, and fibrous tuber that picky eaters probably won’t mind (or notice). If your kids don’t happen to mind green, feel free to substitute zucchini noodles and add all the parsley, chives, green onions, and broccoli you like! While you’ll get more nutrients out of making a homemade broth, this recipe calls for store-bought quality broth or homemade broth made in advance to save time and labour—which we know is important when there are ravenous children involved! Look for konjac noodles at your local health food store or Asian market, where they’re often less expensive and sometimes called shirataki noodles. Not all brands are created equal, though, so look for a package that contains more konjac than soy, brown rice, or tapioca flour. Feel free, of course, to substitute traditional pasta in fun shapes like farfalline, stellette, or alphabet. If you can’t find konjac, you can use peeled zucchini that you spiralize or grate into noodles instead. Zucchini gives a faint green tinge to the noodles even when peeled, though—even when peeled before spiralizing—so if you’re avoiding green and expect quizzical stares from youngsters, try a mix of zucchini and whole grain pasta broken into pieces of about the same size as the zucchini noodles. If using whole grain pasta, boil it in a separate pot so the broth doesn’t absorb all the starch and become cloudy. If using zucchini, only grate or spiralize down to the seeds, which are mostly water and will become mushy and dilute your broth. The cores make for a juicy snack for the chef!

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.

Looking to change things up? Try adding a little apple to your morning omelette.

This recipe was created for Ultimate Foods for Ultimate Health and don’t forget the chocolate! (Whitecap, 2007) but I adapted it for alive and I love this version better than the original. Peanut butter and brown rice syrup make the perfect sticky combo to keep the cereals “glued” together.

Here are two means to prepare oysters—some prefer them baked while others opt for eating them raw. Both are delicious!

The nori topping cranks up the flavour, but this frittata is equally good with a fiery salsa.

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.

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!