Food

Steaming fish in parchment-paper packets, also known as cooking en papillote, is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.

Simple and quick, this spot prawn pasta combines local, juicy seafood with a touch of heat. If you can’t find a fresh Fresno chili pepper, use a red jalapeño or a tiny bit of fresh cayenne pepper instead. Heads or shells—on or off? Cosco serves the prawns with the shells and heads on, but if you’re not catching your own spot prawns, buy ones with the heads removed. Prawns and shrimp release an enzyme from their heads when they die that makes the flesh black and mushy. Cooking prawns in their shells adds flavour, and the shells come off easily once cooked, but they can be a bit messy—especially when camping—so feel free to remove them before cooking or buy a smaller quantity of shelled prawns or shrimp if you’re worried about everyone’s fingers smelling of seafood all night.

If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula. Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased. Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.

These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 inch (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.

Like pancakes, these savoury Italian flatbreads take time, but make a large batch, and freeze the leftovers and you’ll have them ready to reheat whenever you’re craving them. They’re great substitutes for tacos, wraps, or individual pizzas with whatever toppings you like. High-protein chickpea flour adds a nutty flavour, and a quick fermentation adds a gentle sourness, which also makes it more digestible. But don’t worry if you don’t have time to leave the batter overnight; just whisk together the chickpea flour and water immediately before cooking. Aquafaba is the leftover liquid from cooking chickpeas and some other beans. You can use the drained liquid from a can of chickpeas or reserve the liquid from cooking dried chickpeas that you soak overnight and boil the next day.

A chocolate salad dressing? How else would you dress a salad during this month of love? Don’t let the unusual flavour combinations of this salad dissuade you—juicy meat and mellow mozzarella are brazenly balanced with sweet-tart chocolate balsamic vinegar dressing. Blasting strawberries in the oven is a method to coax out more of their inherent sweetness as the flavour of the berries cooks down and concentrates. If desired, you can use chicken breast instead of turkey. Tip It sounds all chef-y, but poaching is really nothing more than gently cooking food in a liquid with the primary goal of keeping lean meats such as turkey and chicken breast juicy and plump. Ideally, you want to keep the water temperature at 160 F (71 C) while the meat cooks and skim off any foam on the water surface.

Inspired by the flavours of your local deli, this quick and easy salmon wrap is a hearty, no-cook, economical lunchtime option when it’s just too hot to cook.

We kid you not: the microwave is your answer to perfectly cooked fish in a flash. When you’re facing a dinnertime crunch at the end of a long day, this 15-minute meal ventures into the lifesaver category. The same recipe can be made with other fish such as salmon, rainbow trout, haddock, or catfish. Hidden hacks Bundling up tilapia and vegetables in parchment packets and heating it all in the microwave traps steam to add moisture and guarantees you’ll be serving restaurant-worthy tender fish. High voltage Most modern microwaves pump out at least 1,000 watts—cook times for most recipes are based on this power output. Look on the back of your microwave or inside the oven door to determine the power of the machine. If you have a lower-wattage microwave, you may need to increase cooking times.

This big pot of hearty meat-free pasta sauce delivers deep tomato-umami flavour and will leave your house smelling like a million bucks. And, yes, you can prepare pasta in advance and enjoy delicious noodles all week long. To keep things vegan and add another layer of good nutrition, sprinkle on this savoury nut and hemp heart mixture in lieu of traditional Parmesan. You can also use it on salads and soups or when making pesto. The ragu is also excellent strewn over baked potato. Tip Store leftovers of the ragu and prepared pasta in separate containers in the refrigerator for up to 4 days. Pasta, pronto! There are a couple of ways to reheat leftover cooked pasta so it’s not mushy. Start by only cooking noodles to no more than al dente so there’s some wiggle room for additional heating. Place your leftover pasta in a colander and dip into large pot of boiling water. Allow pasta to heat for about 30 seconds before removing from water. Or heat some leftover ragu in large skillet until bubbling, and then stir in cooked pasta and cook for about 2 minutes.

Ruddy-coloured dulse is chewy with a slight tang straight from the bag, but crisps up and takes on a bacon-y flavour when pan-fried. Here, the crunch bunch is an inspiring topping to this bowlful of stunning flavours and textures. A 6 1/2-minute cook time yields eggs with cooked whites and a sensuous jammy yolk. Tip The eggs can be cooked, peeled, and kept chilled for up to 3 days. Reheat in simmering water for 1 minute if desired. If you please, farro can be swapped out for spelt, wheat berries, or brown rice. Magic Dust Ground up and sold in flake form, dulse flakes rehydrate on impact when added to salad dressings or showered on top of soups and stews. Great for popcorn, too.

Long, long (I mean, like, embarrassingly long) before it hit the mainstream health scene in North America, quinoa enjoyed a storied history in Central and South American kitchens as an inexpensive, nourishing and environmentally friendly protein. One of quinoa’s many famous uses is in sopa de quinoa, a recipe that varies from region to region (and cook to cook), but is usually made with quinoa, potatoes, squash and any other vegetables that might be on hand. Superfood boost Add 2 cups of chopped dark leafy greens—like kale or Swiss chard—to the pot in the last couple of minutes of cooking.

Also known as walleye, pickerel is a freshwater fish that populates many fishing lakes across Canada. Most anglers love fishing for pickerel for the simple fact that it’s great to eat—moist, slightly sweet flesh with a nice flaky texture. It’s also relatively easy to clean and has a significant amount of meat for each fillet produced. As a nutritional bonus, pickerel is a good source of protein and also contains a range of vitamins and minerals. And this recipe makes use of the classic cooking technique of creating a pan sauce to put the finishing touches on a superb dish. Other fish to try You can also try this dish with perch, pike, snapper, or halibut. Under water Wild rice is one of the slowest-cooking grains. To expedite the process, think ahead and soak the rice in water overnight. This should slash the cooking time by about 30 percent.

Ready to go to battle with any angler and possessing flesh with praise-worthy rich flavour, lake trout are among the most sought-after sport fish in Canada. And cooking it whole in this one-pan recipe requires minimal prep to reap the rewards of a catch well done. Plus, bones infuse an extra layer of flavour during cooking. Other fish to try Non-anglers can look for farm-raised whole rainbow trout at fish counters, or try this recipe with fillets of arctic char, splake, salmon, or rainbow trout and simply shorten the cooking time for the fish.

How to turn a turkey burger into something your backyard guests will swoon over? Spread on this smoky berry sauce that offers a sweet heat and a wonderful counterpoint to turkey. A bit of goat cheese helps infuse the meat with creamy moisture, which is especially important if you’re using lean ground turkey breast. Meatballs are for spaghetti To keep burgers from turning into giant meatballs during cooking, poke the patties a few times with a skewer prior to grilling. You can also gently press your thumb into the centre of each patty to form about a 1/4 in (0.6 cm) depression. Both methods help the meat expand during cooking to keep the burgers flat. Wash up To avoid contamination with raw meats, wash your spatula or other cooking utensil after each time it comes in contact with meat that isn’t fully cooked yet, such as after flipping a burger.

This classic salad easily transforms into a lunch wrap. Swap tuna for cooked salmon or chicken if you have leftovers. Savoury Greek yogurt spread and eggs provide an extra boost of protein. Hard-cooked versus hard-boiled eggs What’s the difference? For tender, less rubbery eggs, hard-cook eggs. Fill saucepan with water and add eggs. Bring to a boil, then remove from heat. Cover and let stand for 15 minutes. To hard-boil eggs, boil for 8 minutes. Drain, cool, and peel.

This is one-pot comfort cooking at its finest! A new twist on the classic shepherd’s pie, this casserole is sure to become a favourite midweek meal. Cook like a chef To ensure a speedy supper, it helps to take a cue from professional chefs and first organize your mise en place. A French phrase literally meaning “put in place” it refers to organizing all of your ingredients before starting to cook. Taking time to organize yourself before cooking lets you throw together dinner effortlessly and will actually save you time in the end. Spice savvy Applying heat to whole spices coaxes out their maximum flavour potential. Two of the best ways to achieve this are either to dry roast or oil fry. Each method delivers a different result. Dry roasting spices results in a deeper, toasted, and earthier flavour, while frying spices in oil tends to enhance their flavours, making them bolder and more intense. Make ahead The braised greens and chickpea mixture may be made ahead, stored in airtight container, and refrigerated for 3 days or frozen for up to 1 month. If frozen, thaw in refrigerator for at least 8 hours before continuing with recipe.

Think of this guise of quesadilla as gussied-up scrambled eggs that don’t require a fork. Serve with sour cream that has been perked up with lime zest or hot sauce. Eaters will appreciate if you also put a bowl of salsa on the table. 1 1/2 cups (350 mL) grated cheddar cheese 1 cup (250 mL) cooked or canned black beans 1 avocado, diced 1/3 cup (80 mL) chopped cilantro 4 large free-range eggs, lightly beaten 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) grapeseed or sunflower oil 1 red bell pepper, thinly sliced 4 cups (1 L) spinach, tough ends trimmed 8 - 7 to 8 in (18 to 20 cm) organic whole wheat or gluten-free tortillas In large bowl, combine cheese, black beans, avocado, and cilantro. In small bowl, lightly beat eggs with pepper. Heat oil in skillet over medium heat. Add red pepper and heat until tender, about 3 minutes. Add spinach and cook, stirring often, just until lightly wilted, about 1 minute. Add red pepper and spinach to bowl with cheese mixture. Add eggs to pan (adding more oil if needed) and cook, stirring often and gently, until eggs are just set, 1 to 2 minutes. Remove eggs from pan and stir into cheese and vegetable mixture. Clean pan and return to heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with one-quarter of filling. Place crispy tortilla on top and cook for 1 minute. Remove quesadilla from skillet and repeat steps with remaining tortillas. Slice each quesadilla into 4 wedges and serve. Serves 4. Each serving contains: 572 calories; 24 g protein; 31 g total fat (12 g sat. fat, 0 g trans fat); 51 g total carbohydrates (2 g sugars, 10 g fibre); 402 mg sodium source: " Dinner Worthy Quesadillas ", alive #391, May 2015

Earthy in a delicious way, these quesadillas are sure to breathe new life into a stale dinner routine. You can also add sliced kalamata olives to the asparagus mixture for an umami boost. 2 tsp (10 mL) grapeseed, camelina, or extra-virgin olive oil 1 leek, thinly sliced 1 bunch asparagus 8 oz (225 g) cremini mushrooms, sliced 2 garlic cloves, minced 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) fresh thyme 2 tsp (10 mL) lemon zest 2 cups (about 6 oz/170 g) grated Gruyére cheese 8 - 7 to 8 in (18 to 20 cm) organic whole grain or gluten-free tortillas In large skillet, heat oil over medium heat. Add leek and cook until softened. Trim woody ends from asparagus and slice into half-pieces. Slice any thick pieces in half lengthwise. Add asparagus, mushrooms, garlic, and pepper to pan; heat until vegetables are tender. Stir in thyme and lemon zest; heat 30 seconds. Remove from heat and cover to keep warm. Clean out skillet and return to heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and cover with one-quarter of grated cheese and asparagus mixture, leaving 1 in (2.5 cm) border. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted. Remove quesadilla from skillet and repeat steps with remaining tortillas. Slice each quesadilla into halves or quarters to serve. Serves 4. Each serving contains: 447 calories; 23 g protein; 21 g total fat (9 g sat. fat, 0 g trans fat); 43 g total carbohydrates (4 g sugars, 7 g fibre); 513 mg sodium source: " Dinner Worthy Quesadillas ", alive #391, May 2015

Serves 4 This dish is just as good for a lazy weekend brunch as it is to serve as part of a workday dinner. The pile of sautéed vegetables makes a perfect bed for the delicately cooked eggs. Excellent garnish options include grated Parmesan, smoked salt, hot sauce or smoked paprika. 1 large bunch silverbeet 3 tsp (15 ml) grapeseed or extra-virgin olive oil 1 medium-sized onion, chopped 2 cups (500 ml) sliced mushrooms 3 garlic cloves, crushed 2 cups (500 ml) grated swede 3 tsp (15 ml) fresh thyme 1/4 tsp (1 ml) sea salt 1/4 tsp (1 ml) freshly ground black pepper 4 large free-range eggs Remove silverbeet leaves from stems. Chop stems and leaves. Heat oil in large frying pan over medium heat. Add silverbeet stems and onion; cook for 5 minutes. Add mushrooms and garlic and cook 3 minutes. Stir in grated swede and silverbeet leaves, in batches if necessary, along with thyme, salt and pepper. Cook until silverbeet leaves have wilted. Make 4 small nests in vegetable mixture. Crack 1 egg into each nest. Cover frying pan, reduce heat slightly and cook until whites are set but yolks are still runny, about 4 minutes. Being careful not to break the egg yolks, transfer the vegetables and eggs to serving plates and garnish as you like. Each serving contains: 754 kilojoules; 10 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 17 g total carbohydrates (10 g sugars, 4 g fibre); 392 mg sodium source: " One-Frying Pan Meals ", alive Australia, Autumn 2015

Who knew cauliflower could be transformed into a rich, creamy pasta sauce without the heavy caloric cost? Want it vegan? Try swapping out Parmesan for nutritional yeast and use coconut milk in lieu of evaporated milk. Heat leftovers in a skillet over medium-low heat with some additional evaporated milk to restore their creamy goodness. 1 head cauliflower, cut into florets 2 garlic cloves, halved 1/2 cup (125 mL) grated Parmesan cheese 1/4 cup (60 mL) evaporated milk 4 oil-packed anchovies (optional) Zest of 1 lemon Juice of 1/2 lemon 2 tsp (10 mL) fresh thyme 1 1/2 tsp (7 mL) Dijon-style mustard 1/2 tsp (2 mL) red chili flakes 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 12 oz (340 g) whole grain rotini or fusilli 6 cups (1.5 L) baby spinach 2 cups (500 mL) cooked or canned chickpeas 2/3 cup (160 mL) oil-packed sun-dried tomatoes, sliced 1/3 cup (80 mL) roughly chopped flat-leaf parsley In large saucepan of boiling water, cook cauliflower and garlic until tender, about 10 minutes. Reserve 3/4 cup (180 mL) cooking water and then drain. Transfer cauliflower and garlic to blender or food processor container along with reserved cooking water, Parmesan cheese, evaporated milk, anchovies (if using), lemon zest, lemon juice, thyme, mustard, chili flakes, salt, and pepper; blend until smooth. Bring large saucepan of water to a boil. Add pasta and cook until tender, about 6 minutes. Reserve 1/3 cup (80 mL) cooking water and then drain. Return pasta to pot and stir in spinach until it begins to wilt. Stir in chickpeas and sun-dried tomatoes. Stir in cauliflower sauce and reserved pasta cooking water until coated. Serve pasta garnished with parsley and additional black pepper. Serves 6. Each serving contains: 382 calories; 21 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 68 g total carbohydrates (8 g sugars, 10 g fibre); 444 mg sodium source: " Cauliflower ", alive #389, March 2015

This recipe reminds me of my childhood. My mother did all the cooking, but my father would always prepare the buckwheat crêpes, called galettes de sarrasin in French. The galette can be eaten on its own, with a drizzle of molasses or with your favourite filling. I like to add chopped tomatoes, a sprinkle of cheese, and fresh herbs, and savour this as a breakfast or light lunch. 2 cups (500 mL) organic buckwheat flour 2 large eggs, beaten 3 cups (750 mL) water 1/2 tsp (2 mL) salt 1 tsp (5 mL) baking soda 1 Tbsp (15 mL) unsalted butter, or more as needed Molasses, for topping (optional) In large bowl, mix flour, eggs, water, salt, and baking soda with whisk until well combined. Set aside to rest for about 30 minutes. Heat 10 to 12 in (25 to 30 cm) cast iron pan over medium heat until hot. Lightly butter pan, stir crêpe batter, and pour 1/2 cup (125 mL) into pan. Spread slightly with back of a wooden spoon. Cook for 2 minutes, or until bubbles appear all over surface, flip, and cook for additional 30 seconds, or until golden. Set aside and repeat until all crêpes are made, adding butter to pan if necessary. Eat with a drizzle of molasses, Acorn Squash Fillingor your favourite filling. Another suggestion is to break an egg in the middle of the crêpe after you flip it. Once egg is cooked to satisfaction, fold crêpe edges toward centre, leaving yolk and part of the whites exposed. Serves 8. Each serving contains: 113 calories; 4 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 21 g total carbohydrates (1 g sugars, 2 g fibre); 312 mg sodium How to cook the perfect crêpe Ideally, use a well-seasoned cast iron pan. A well-seasoned cast iron pan will provide you with an almost nonstick surface. Rummage through yard and garage sales and see what you can discover. Preheat pan over medium heat and then pour in batter. Using back of a wooden spoon or heat-resistant rubber spatula, spread batter a little. Once bubbles form over the surface of the crêpe, flip and cook until just golden. Keep crêpes warm in oven while preparing new ones and serve as soon as they are all done. source: " Introducing Buckwheat Flour ", alive #387, January 2015

Serves 2 From the Middle East to the Caribbean, combinations of beans and rice can be found starring in traditional dishes around the world. Researchers have found when this classic pairing is consumed together, the glycaemic response in individuals is reduced more than if rice was eaten alone. Make this dish your own by adding your favourite vegies and flavourings to it. 1 1/2 Tbsp (30 ml) extra-virgin olive oil 1 garlic clove, crushed 1 small red onion, diced 1 medium green capsicum, seeded and chopped 1 cup (250 ml) cooked long grain brown rice 1 cup (250 ml) cooked black beans 1 cup (250 ml) halved cherry tomatoes 1 cup (250 ml) baby spinach 1/2 cup (125 ml) chopped flat-leaf parsley (optional) Heat olive oil in frying pan over medium heat. Add garlic, onion and capsicum; cook until soft. Remove from heat and toss in remaining ingredients. Divide between two bowls and serve. Garnish with parsley if desired. Each serving contains: 1629 kilojoules; 12 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 53 g total carbohydrates (6 g sugars, 12 g fibre); 25 mg sodium source: " Cooking with Diabetes Superfoods ", alive Australia #21, Spring 2014

Makes 8 paranthas This Indian-style flatbread is delicious as an accompaniment to a meal or on its own as a snack. The addition of spinach provides a good source of vitamin A and iron. If you are short on time, omit the filling and cook the bread on the stove while dinner is simmering or baking away. 2 cups (500 ml) wholemeal plain flour 1/4 tsp (1 ml) salt 3/4 cup (175 ml) water, plus extra 1/2 Tbsp (10 ml) ghee or certified organic vegetable oil, plus extra for cooking 1/2 tsp (2 ml) cumin seeds 1 cup (250 ml) grated cauliflower 1 garlic clove, minced 4 cups (1 L) chopped spinach 1/2 tsp (2 ml) ground coriander 1/4 tsp (1 ml) chilli flakes (optional) In bowl, stir together flour and salt. Add water and stir until soft dough forms, adding more water if needed. Turn out onto lightly oiled work surface and knead for about 5 minutes until a soft, smooth and pliable dough forms. Cover dough with lightly damp towel and let rest for 20 minutes. Meanwhile, heat ghee in frying pan over medium heat. Add cumin seeds (they should sizzle and pop) and cook for 5 seconds. Add cauliflower and garlic and sauté for 2 minutes, until cauliflower starts to caramelise. Add spinach and cook, stirring often, until most of the liquid has evaporated but spinach is not dry, about 4 minutes. Stir in ground coriander and chilli flakes and cook another minute. Transfer filling to bowl to cool to room temperature. Divide dough and filling into 8 equal pieces. Working with 1 ball of dough at a time, roll into 3 in (8 cm) circle. Place 1 ball of filling in centre of dough and bring edges of dough up around filling, pinching to enclose filling. Repeat with remaining dough and filling. Cover with damp cloth and let rest for 5 minutes. Preheat cast iron pan over medium heat. Pan is preheated when drops of water sizzle and dance as soon as they hit the hot pan. Working one at a time, roll out parantha into 6 in (15 cm) round; use flour as needed to keep dough from sticking. Lightly brush pan with ghee and place parantha in pan. Cook until light brown with some darker bubbling spots, about 2 minutes. Flip and allow the other side to cook, another 2 minutes. Repeat with remaining paranthas, oiling pan as needed and stacking cooked paranthas on top of each other. Serve warm or at room temperature. Each parantha contains: 444 kilojoules; 3 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 20 g carbohydrates (1 g sugars, 3 g fibre); 90 mg sodium source: " Homemade Bread ", alive Australia #20, Winter 2014

These rolled sushi balls make a perfect family-friendly meal. Getting young chefs to participate in filling and rolling their own sushi is a great way to get kids interested in cooking and involved in mealtime preparations. 1 tsp (5 mL) coconut oil 1/4 lb (125 g) ground chicken 1 tsp (5 mL) low-sodium soy sauce or tamari sauce 1/4 tsp (1 mL) toasted sesame oil 2 cups (500 mL) baby spinach leaves 1/4 cup (60 mL) prepared kimchi, finely chopped 1 green onion, finely sliced 1/2 tsp (2 mL) hot sauce (optional) 2 cups (500 mL) prepared sushi rice (see recipe for Sushi Rice ) 1 Tbsp (15 mL) toasted sesame seeds, for garnish 2 sheets of nori, cut into 3/4 in (2 cm) strips, for garnish Preheat coconut oil in frying pan over medium heat. Add chicken and sauté until cooked through, about 4 minutes. Stir in soy sauce, sesame oil, spinach, and kimchi. Continue to cook, stirring frequently, until spinach has wilted, about 2 minutes. Stir in green onion and hot sauce (if using) before transferring mixture to bowl. Refrigerate until cool enough to handle. Dampen hands to help prevent rice from sticking to them while forming balls. Gather approximately 3 Tbsp (45 mL) rice and press into a patty roughly the size of your palm. Place 1 Tbsp (15 mL) chicken filling in centre of rice and fold up edges to enclose filling and patch any holes with extra rice. Roll between your hands a few times to achieve a round ball. Set aside on plate and cover with slightly damp cloth while forming remaining rice balls. Sprinkle tops with sesame seeds before wrapping a strip of nori around each. Serves 10. Each piece contains: 74 calories; 3 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 10 g total carbohydrates (0.5 g sugars, 1 g fibre); 47 mg sodium Fanciful fillings The sky’s the limit when you’re creating flavourful fillings for Sumo Sushi. Try these noteworthy combinations or simply get creative with last night’s leftovers. chives, lemon zest, smoked salmon, green onion, and capers cooked spinach, tahini, mirin (a rice wine), soy sauce, and finely chopped almonds scrambled egg, fish sauce, green onion, cooked crab meat, and chili powder cooked shrimp, avocado, lime zest, cilantro, red onion, and jalapeno source: " Summer Sushi ", alive #380, June 2014