Food

This riff on paella is studded with tofu instead of seafood and sausage but is just as flavourful despite containing less fat.

These protein-packed dessert bars offer a creamy texture and flavourful taste thanks to the silken tofu and nutritious fruit they contain.

Infused with salubrious quinoa flour and bejewelled with omega-3 rich smoked salmon, these individual pizzas are sure to be a dinnertime hit among tasters.

Little known outside of Greece, this fisherman’s soup is lighter than its French counterparts bouillabaisse and bourride.

Who says granola can’t be round? These take-anywhere bundles of nutrients are adaptable to whatever nuts, seeds, and dried fruit you may have in your pantry. You can make them celiac-friendly by by choosing oats labelled “pure and uncontaminated” and replacing wheat germ with ground flax.

Smooth and easy on the taste buds, hummus is an excellent means to get your protein intake pumped when meat is otherwise difficult to enjoy. Wonderful as a dipping sauce for veggies and full of healthy antioxidants, hummus kicks in a volume of good nutrients.

The new natural shortening available at health food stores in the refrigerated section is trans fat-free.

These scrumptious, chewy squares are sure to pacify chocolate-sensitive folks previously forced to forgo brownies. To ensure moist brownies it is crucial not to overcook them—keep a close watch on these squares as they near their baking time.

Use a food processor for speedy prep. Puréeing the onions and tomatoes with spices helps the flavours blend faster, which means cooking time is slashed.

Israeli couscous or pearl couscous is a larger, pea-sized version of the North African favourite. Regular whole wheat couscous may be substituted. Salad can be stored in the refrigerator, ready for a quick lunch, for up to four days.

3 Tbsp (45 mL) extra-virgin olive oil, divided
1 small onion, finely diced
2 garlic cloves, minced
1/2 tsp (2 mL) salt
1 bay leaf
1 1/4 cups (310 mL) whole wheat Israeli couscous
2 1/2 cups (625 mL) homemade or low-sodium vegetable stock
1 red pepper, chopped
1 cup (250 mL) cherry tomatoes, quartered
1/2 cucumber, chopped
1 cup (250 mL) cooked chickpeas
1 Tbsp (15 mL) fresh oregano, chopped
3 Tbsp (45 mL) fresh parsley, chopped
1/3 cup (80 mL) feta cheese, crumbled
1/4 cup (60 mL) kalamata olives, chopped
3 green onions, sliced
1 lemon

Bread pudding is an English dish typically made with generous amounts of sugar. This apple pie-inspired version is lightly sweet and fruity, perfect for breakfast, and a practical way to use up bread that’s a bit stale. Note that you’ll need to make the pudding mix the night before.

This simple classic represents Chinese home cooking at its very best. Easy to prepare, healthy, and delicious, it’s simply brimming with flavour. What’s more, it’s a superb source of the disease-fighting carotenoids lutein, zeaxanthin, and astaxanthin.

Far from a tedious undertaking, making your own tortillas assures your taco night will be as fresh and flavourful as possible. Used to make authentic Mexican tortillas, masa flour is a corn flour that has been soaked in lime, dried, and then ground into a powder. You want at least four tortillas for each person, so make additional batches if necessary. Tortillas can be reheated as needed in the oven.

Green pea flour is one of the latest options in the burgeoning gluten-free flour category. It can add an earthy element and a splash of colour to pancakes, cookies, and savoury muffins. If you can’t find the flour at a store near you, try making your own by blending dried split green peas into a very fine powder in a food processor, spice grinder, or high-powered blender. These muffins are best served warm with a wisp of butter.

Serves 6

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.

Some foods don’t work at a picnic; icing is one of them. These rich, dense chocolate cupcakes are great icing-free. I serve them with in-season berries. Pack extra water so you can rinse off the berries just before serving.

Serves 10

This riff on traditional spaghetti with meat sauce is sure to become a family favourite.

These rolls, filled with zesty ricotta butter, make a perfect bite for gathering where candlelight is a main source of light—all of the contents are safely nestled between secure zucchini strips, which means the entire roll will be that much easier to snack on!

Blini are mini pancakes that are often served adorned with caviar. But the combination of smoked salmon and creamy avocado will surely be the hit of the party. If possible, try to use smoked salmon fillets, which offer a meatier texture than the very thin-cut smoked salmon that is more common at grocery stores. You can also use smoked trout. The blini and mousse can be made up to two days and one day in advance, respectively, and chilled.

Bring a sense of whimsy to the holiday table with these individual shepherd’s pies. The sweet potato adds a delightful sweet and creamy topping. For more flavour, consider selecting dark ground turkey instead of white. 1 1/2 lbs (750 g) sweet potatoes (about 2 medium), peeled and diced 2 large free-range eggs 1 medium carrot, peeled and shredded 2 shallots, chopped 2 garlic cloves, minced 2 Tbsp (30 mL) ground flaxseed 2 Tbsp (30 mL) tomato paste 1 Tbsp (15 mL) chopped rosemary 2 tsp (10 mL) organic Worcestershire sauce (optional) 1/4 tsp (1 mL) salt, divided 1/4 tsp (1 mL) black pepper 1 lb (450 g) ground turkey 2 Tbsp (30 mL) whole grain flour 1 Tbsp (15 mL) unsalted butter 1/4 tsp (1 mL) nutmeg 1/4 cup (60 mL) grated Parmesan Place sweet potato in steamer basket and steam until very tender, about 10 minutes. If you prefer, you can also boil potato cubes until tender. Meanwhile, preheat oven to 375 F (190 C). Lightly beat eggs in large bowl. Add carrot, shallots, garlic, flaxseed, tomato paste, rosemary, Worcestershire sauce (if using), 1/8 tsp (0.5 mL) salt, and pepper to bowl and stir to combine. Add turkey and mix gently. In separate bowl, mash together cooked sweet potato, flour, butter, nutmeg, and 1/8 tsp (0.5 mL) salt. Divide turkey mixture among 12 standard-sized greased or paper-lined muffin cups. Spread potato mixture over each cup and scatter Parmesan cheese on top. Bake until an internal temperature of 165 F (74 C) is reached when food thermometer is inserted into centre of a cup, making sure to penetrate the meat, about 25 minutes. Let cool for 5 minutes before unmoulding. Serves 6. Each serving contains: 281 calories; 27 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 14 g total carbohydrates (3 g sugars, 3 g fibre); 336 mg sodium source: "Gobble, Gobble", alive #384, October 2014

When cut into spaghetti-like noodles, zucchini becomes delightfully tender and an exciting substitute for more calorie dense spaghetti. But this dish has plenty of volume and dietary fibre, so you’ll still feel plenty satisfied. 4 tsp (20 mL) grapeseed oil or camelina oil, divided 1 large eggplant, cut into 1/2 in (1.25 cm) pieces 3/4 lb (375 g) lean ground chicken 1 small yellow onion, finely diced 2 garlic cloves, minced 1 red or orange bell pepper, diced 1 chipotle chili pepper in adobo sauce, minced 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) ground black pepper 1 - 26 oz (739 mL) jar no-salt-added pasta sauce 1 Tbsp (15 mL) finely chopped fresh oregano 4 medium zucchinis, cut into thin strands* Parmesan, for garnish Heat 2 tsp oil (10 mL) in large skillet over medium heat. Add eggplant and cook until softened, about 5 minutes. Remove eggplant from heat and set aside. Heat remaining oil in pan and add chicken, onion, and garlic. Cook until chicken is no longer pink and onion has softened, about 7 minutes. Add bell pepper, chipotle chili, salt, and pepper; cook for 2 minutes. Stir in pasta sauce, oregano, and eggplant, and simmer for 5 minutes. Divide zucchini strands among serving plates and top with eggplant sauce. Garnish with grated Parmesan if desired. Serves 4. * Tip: There are a few ways you can create your zucchini noodles. Although using a dedicated vegetable spiralizer is the best option, you can use a serrated vegetable peeler, a regular peeler, or mandoline to create wide ribbons and then slice these into thin strands. Or place a box grater on a flat surface so that the largest grating holes are facing up. Use it just like you would a mandoline by sliding the zucchini along it in long strokes to create noodles. Each serving contains: 304 calories; 22 g protein; 10 g total fat (3 g sat. fat, 0 g trans fat); 37 g total carbohydrates (21 g sugars, 11 g fibre); 236 mg sodium source: "Squash It!", alive #383, September 2014

Sushi rice, or rice dressed in seasoned vinegar, is an essential component to a variety of sushi preparations. In fact, sushi would not be sushi without this rice. Using a short grain brown rice for your sushi ensures you also get the added benefit of a good source of fibre.