Food

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

Serves 10

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

Look no further for a new twist on a fall favourite! All the goodness of pumpkin pie has been transformed into a cool and refreshing pudding. The bottom layer is tart apple caramel topped with rich creamy pumpkin. Caramel 4 cups (1 L) unfiltered apple juice 1 Tbsp (15 mL) coconut oil or butter 1/4 tsp (1 mL) vanilla extract Panna Cotta 3 Tbsp (45 mL) cold water 2 1/2 tsp (12 mL) powdered gelatin or 3 Tbsp (45 mL) agar agar 2 cups (500 mL) coconut milk or homogenized milk 2 Tbsp (30 mL) molasses 3/4 cup (180 mL) pumpkin, sweet potato, or squash purée 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) ground nutmeg To make caramel sauce, pour apple juice into medium saucepan. Bring to a boil, then reduce heat. Simmer, stirring occasionally, until juice foams and turns deep amber, about 35 to 40 minutes. Remove from heat and stir in coconut oil and vanilla. You should have about 1/2 cup (125 mL) sauce. Divide mixture among 8 ramekins, thick glasses, or coffee cups. Refrigerate to set while preparing panna cotta. To make panna cotta, pour cold water into 4 cup (1 L) measuring cup or medium bowl. Sprinkle gelatin over top. In saucepan, stir milk with molasses. Place over medium heat, stirring often, until hot. Remove from heat and whisk in pumpkin and spices. Gradually pour into measuring cup with gelatin and whisk to blend. Remove ramekins from fridge. Divide pumpkin mixture over top. Refrigerate until set, at least 6 hours or overnight. Serves 8. Each serving contains: 234 calories; 3 g protein; 16 g total fat (14 g sat. fat, 0 g trans fat); 23 g total carbohydrates (17 g sugars, 2 g fibre); 20 mg sodium Substituting agar agar for gelatin In saucepan, stir agar agar with milk and molasses. Let stand for 15 minutes, then bring to a gentle boil, stirring to dissolve. Remove from heat and continue with recipe. source: "Naturally Sweetened Deserts", alive #385, November 2014

Forget baking an apple pie. The nutrients are so much higher if you keep it raw. This is such a healthy gourmet recipe that you won’t miss the flour, sugar, or butter. The quercetin content in the apple skin has the ability to reduce the histamine response, a cause of painful inflammation. Cinnamon reduces inflammation and balances blood sugar, but few recipes call for a medicinal dose! When you eat one slice of this pie, you get 1/2 tsp (2 mL) cinnamon, more than the minimum dose that has been clinically shown to reduce blood sugar when taken daily. Filling 4 large apples 1/4 cup (60 mL) lemon juice 1 Tbsp (15 mL) cinnamon 2 Tbsp (30 mL) maple syrup or honey 1/2 tsp (2 mL) ground ginger 1/2 tsp (2 mL) nutmeg Pie crust 1 cup (250 mL) dried coconut 1 cup (250 mL) hempseed 1/2 cup (125 mL) Medjool dates 1 tsp (5 mL) vanilla extract 1 tsp (5 mL) cinnamon Crumble topping 2/3 cup (160 mL) pie crust 1/4 cup (60 mL) quinoa flakes 1/4 cup (60 mL) dried cranberries Dash grey or pink sea salt Slice apples with mandoline or food processor with the slicing attachment on fine setting. Set aside. In mixing bowl, blend lemon juice, cinnamon, honey, ginger, and nutmeg. Transfer apples to mixing bowl and marinate for 20 minutes. Place pie crust ingredients in food processor. Pulse until texture is fine and it sticks together. Remove 2/3 cup (160 mL) of crust and set aside. Mould pie crust into bottom of pie plate. For topping, put the set-aside pie crust back into food processor with quinoa flakes, cranberries, and sea salt and pulse. Drain extra liquid from pie filling and reserve. Layer apples into pie crust and sprinkle crumble on top. Serve cold within 48 hours of making. Drizzle reserved cinnamon sauce on top of each piece, if desired. Serves 8. Each serving contains: 353 calories; 23 g protein; 17 g total fat (7 g sat. fat, 0 g trans fat); 50 g total carbohydrates (27 g sugars, 8 g fibre); 18 mg sodium source: "Whole Foods to Repair and Renew", alive #360, October 2012

This dessert is guaranteed to finish your dinner party deliciously!