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This frittata keeps your palate guessing with plenty of flavour and textural contrasts. Farro is an ancient grain with Mediterranean roots and a wonderful chewy texture. However, you could also use spelt or wheat berries. Traditionally made from sheeps’ milk and goats’ milk, halloumi is a firm and salty cheese originally hailing from Cyprus. If unavailable, feta can be substituted. 1/2 cup (125 mL) farro 1 Tbsp (15 mL) grapeseed oil 1 medium red bell pepper, thinly sliced 2 shallots, thinly sliced 4 cups (1 L) baby spinach 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 1/3 cup (80 mL) sliced marinated artichoke hearts 1/4 cup (60 mL) chopped kalamata olives 4 oz (125 g) halloumi or feta cheese, chopped 4 to 6 anchovies, rinsed and chopped (optional) 2 Tbsp (30 mL) chopped oregano 1 tsp (5 mL) sweet smoked paprika Bring 2 cups (500 mL) water to boil in medium-sized saucepan. Add farro and simmer until tender but not mushy, about 25 minutes. Drain any excess water. Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add red pepper and shallots; heat until pepper has softened. Stir in spinach and heat just until slightly wilted. Meanwhile, whisk together eggs and milk. Stir in farro, artichoke hearts, olives, cheese, anchovies if using, oregano, and smoked paprika. Carefully pour egg mixture into skillet and cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut. Use heatproof spatula to loosen frittata from skillet. Slice into wedges and serve. Serves 4. Each serving contains: 301 calories; 17 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 18 g total carbohydrates (5 g sugars, 3 g fibre); 466 mg sodium source: " 30-Minute Meals ", alive #384, October 2014

Packed with chicken, mozzarella, tomatoes and pesto, this frittata has a definite pizza vibe. You’ll have extra pesto, so use it in pasta dishes, as a sandwich spread, or even as a garnish for creamy soups. The arugula pesto can be made up to three days in advance. 2 cups (500 mL) arugula 1/2 cup (125 mL) fresh basil 1/3 cup (80 mL) walnuts 3 garlic cloves, chopped 1/3 cup (80 mL) grated low-sodium Parmesan cheese Juice of 1/2 lemon 1/4 cup (60 mL) extra-virgin olive oil or camelina oil 1 Tbsp (15 mL) grapeseed oil 1 lb (450 g) skinless, boneless chicken thighs, cut into 1 in (2.5 cm) pieces 2 shallots, thinly sliced 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 1 cup (250 mL) shredded mozzarella cheese, divided 1/2 cup (125 mL) oil-packed sun-dried tomatoes, sliced To create pesto, pulse together arugula, basil, walnuts, and garlic in food processor or blender until coarsely minced. Pulse in Parmesan and lemon juice. With food processor running, pour olive oil in through feed tube until incorporated. Preheat oven to 400 F (200 C). Heat grapeseed oil in 10 in (25cm) ovenproof skillet over medium heat. Add chicken to pan and heat until just cooked through, about 5 minutes. Stir in shallots and heat for 2 minutes. Whisk together eggs, milk, 1/2 cup (125 mL) mozzarella, tomatoes, and 1/3 cup (80 mL) pesto. Carefully pour egg mixture into skillet without displacing pan’s contents. Scatter remaining cheese over top and cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut. Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve. Serves 6. Each serving contains: 388 calories; 33 g protein; 26 g total fat (7 g sat. fat, 0 g trans fat); 6 g total carbohydrates (2 g sugars, 1 g fibre); 303 mg sodium source: " 30-Minute Meals ", alive #384, October 2014

Sweet potato and kale team up to give this frittata a powerful antioxidant punch. Consider grating sweet potato in order to cook the orange spud in a flash. The frittata is also excellent with grated Gruyere or even soft goat cheese in lieu of Parmesan. If serving with a fiery salsa, omit the red chili flakes. 1 Tbsp (15 mL) grapeseed oil 1 small yellow onion, diced 2 cups (500 mL) grated sweet potato 2 garlic cloves, minced 4 large curly kale leaves, ribs removed, leaves torn into 2 in (5 cm) pieces 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 2/3 cup (160 mL) grated low-sodium Parmesan cheese 2 tsp (10 mL) fresh thyme 2 tsp (10 mL) Dijon-style mustard 1 tsp (5 mL) lemon zest 1/2 tsp (2 mL) red chili flakes 1/4 tsp (1 mL) black pepper Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook for 5 minutes, or until softened. Add sweet potato and garlic; heat just until potato is turning tender, about 2 minutes. In batches, stir in kale and heat until wilted but still bright green. Whisk together eggs, milk, Parmesan, thyme, mustard, lemon zest, chili flakes, and black pepper in large bowl. Carefully pour egg mixture into skillet without displacing vegetables. Cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut. Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve. Serves 4. Each serving contains: 346 calories; 24 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 4 g fibre); 267 mg sodium source: " 30-Minute Meals ", alive #384, October 2014

Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas, loaded with fall flavour. Filling 4 cups (1 L) peeled butternut squash, cut into small cubes 2 cups (500 mL) finely chopped onion 1 tsp (5 mL) coconut oil or extra-virgin olive oil 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) smoked paprika 1/4 tsp (1 mL) ground cinnamon 1/4 tsp (1 mL) ground black pepper or chili flakes for more heat 2 cups (500 mL) cooked black beans Sauce 1 Tbsp (15 mL) nutritional yeast 1 Tbsp (15 mL) tahini 1 Tbsp (15 mL) water 1 Tbsp (15 mL) apple cider vinegar 1 garlic clove, minced 2 tsp (10 mL) Dijon mustard 1/4 tsp (2 mL) sea salt 6 gluten-free or whole wheat tortillas To prepare filling, preheat oven to 350 F (180 C). On large rimmed baking sheet, toss all ingredients for filling, except black beans. Roast for 30 minutes, until squash is tender. Remove from oven. Keep oven on. Allow squash mixture to cool to room temperature. Mix in beans and set aside. To prepare sauce, whisk all sauce ingredients together. Set aside. To prepare quesadillas, place 6 tortillas on a clean work surface. Divide sauce evenly among tortillas, spreading evenly all over the surface. Scoop heaping 1/2 cup (125 mL) squash and bean mixture on half of each tortilla (there will be leftover filling). Fold tortillas in half, creating a half-moon. Heat large nonstick skillet over medium heat. Working with 1 quesadilla at a time, cook on first side for 4 minutes until crispy. Carefully flip and cook on second side for 3 to 4 minutes, until crispy. Transfer to cutting board, cool slightly, slice in half, and place in glass container for transport. Repeat with remaining quesadillas. If you have a panini press, this will also work to cook the quesadillas. After grilling for 5 to 10 minutes, simply transfer panini-pressed quesadillas into resealable containers. This method yields a crispier exterior. Store leftover filling in refrigerator for up to 1 week. Use leftover filling as a simple side dish, toss with pasta, serve in a wrap, or add to Kale Salad recipe. Serves 6. Each serving contains: 272 calories; 11 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 8 g fibre); 477 mg sodium source: " Picnic of Plenty ", alive #384, October 2014

Baking frittata mixtures in ye olde Mason jars turns them into the perfect grab-and-go lunch option. Simply reheat the jars, without lids, in an oven. You could even use this method to make savoury breakfast frittatas for hectic mornings. Serve with a salad for a complete meal. 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 4 oz (125 g) smoked wild salmon 3 oz (80 g) soft goat cheese, chopped 2 green onions, chopped 1 cup (250 mL) chopped Peppadew peppers 2 Tbsp (30 mL) chopped dill 1 Tbsp (15 mL) capers, drained 1/4 tsp (1 mL) black pepper Preheat oven to 400 F (200 C). In large bowl, whisk together eggs and milk. Stir in salmon, goat cheese, green onions, Peppadew peppers, dill, capers, and black pepper. Lightly grease 6 - 250 mL wide mouth Mason jars and place on rimmed baking sheet. Using ladle, divide egg mixture evenly among jars. Bake for 22 minutes, or until eggs are set. Allow to cool completely before putting on lids and refrigerating. Serves 6. Each serving contains: 176 calories; 15 g protein; 11 g total fat (4 g sat. fat, 0 g trans fat); 3 g total carbohydrates (2 g sugars, 1 g fibre); 339 mg sodium source: " 30-Minute Meals ", alive #384, October 2014

These roll-ups can be a little messy to eat, so they’re better for teens than young children, but the endless variety of healthy toppings can be customized to make them a sure hit. Marinara Dipping Sauce and Tomato Paste 6 blanched and peeled roma tomatoes or 1 - 19 oz (540 mL) can no-salt-added whole tomatoes with juices 1 tsp (5 mL) dried oregano 1 shallot 1 garlic clove 1 tsp (5 mL) extra-virgin olive oil 1/4 tsp (1 mL) salt, divided 1 1/2 tsp (7 mL) honey, divided Blend tomatoes (with juices if canned) with oregano, shallot, garlic, and olive oil. Pour into medium saucepan. Bring to a boil, reduce heat to medium, and simmer uncovered for 20 minutes, stirring occasionally to prevent sticking. To make sauce: pour half the marinara sauce into bowl and season with 1/8 tsp (0.5 mL) salt and 1 tsp (5 mL) honey. To make paste: keep reducing the other half until it reaches a pastelike consistency, about 10 to 15 minutes more. Remove from heat and season with a pinch of salt and 1/2 tsp (2 mL) honey. Roll-ups 1 cup (250 mL) diced mushrooms 1 cup (250 mL) diced green pepper 1 tsp (5 mL) extra-virgin olive oil 8 - 6 in (15 cm) unsalted organic corn tortillas or small pitas 1/2 cup (125 mL) grated mozzarella cheese While sauce reduces, sweat mushrooms and green pepper in olive oil over medium-low heat in skillet for 7 minutes or until softened. When tomato paste has reduced, spread 1 Tbsp (15 mL) on each tortilla. Add 1 Tbsp (15 mL) cheese to each, followed by mushrooms and green peppers. Roll tortillas over their fillings and slice in half. Pack halves with small container of marinara sauce for dipping. Makes 8 tortillas. Each tortilla contains: 100 calories; 4 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 16 g total carbohydrates (4 g sugars, 2 g fibre); 110 mg sodium source: " Build a Better Lunch ", alive #383, September 2014

This dish is aimed toward older kids. For a gluten-free version, replace pitas with a bed of quinoa. You can buy pickled beets, but choose ones without artificial colours or preservatives added. You can also buy tahini sauce or make your own, along with the yogurt sauce and pickled beets in advance. The beets will taste even better after several days of marinating. Falafels 1 cup (250 mL) uncooked dried chickpeas, or 3 1/2 cups (850 mL) cooked 1 tsp (5 mL) baking soda 3 garlic cloves 1/2 medium onion, roughly chopped 3 Tbsp (45 mL) fresh lemon juice 1/4 cup (60 mL) packed fresh cilantro 1/4 cup (60 mL) packed fresh parsley 1/2 tsp (2 mL) ground cumin 1/2 tsp (2 mL) ground coriander 1/4 tsp (1 mL) cayenne pepper 3/4 tsp (4 mL) salt 1 Tbsp (15 mL) ground flaxseeds 1/4 cup (60 mL) chickpea or all-purpose flour 1 Tbsp (15 mL) extra-virgin olive oil Soak dried chickpeas for 8 hours or overnight in 4 cups (1 L) water. Drain and transfer to large saucepan with baking soda. Cook, stirring constantly, over medium-high heat for 3 minutes, then add 7 cups (1.75 L) water and bring to a boil. Skim the scum that rises to the surface. Reduce heat to medium-low, partially cover, and simmer until just tender, about 25 to 50 minutes, depending on freshness of chickpeas. Drain. In food processor, pulse drained chickpeas, garlic, onion, lemon juice, cilantro, parsley, cumin, coriander, cayenne, and salt until combined. Transfer to large bowl and stir in flaxseeds and flour. Cover mixture and refrigerate for at least 1 hour. Preheat oven to 350 F (180 C). Shape mixture into 20 balls and brush with olive oil. Place on baking sheet and bake for 10 minutes. Rotate balls and bake for 10 minutes more. Rotate balls once more and cook another 10 minutes, for 30 minutes baking time in total. Balls will firm as they cool. Tahini Sauce 1/4 cup (60 mL) tahini or sunflower butter 3 Tbsp (45 mL) water 2 Tbsp (30 mL) lemon juice 1 garlic clove, minced (optional) Pinch of salt Combine all tahini sauce ingredients in small container or bowl. Stir or shake to mix. Refrigerate until needed. Yogurt Sauce 1 cup (250 mL) Greek yogurt 1 Tbsp (15 mL) lemon juice Stir lemon juice into yogurt in small container or bowl. Refrigerate until needed. Sweet Pickled Beets 4 medium beets 1/2 cup (125 mL) distilled natural white vinegar 1/4 cup (60 mL) water 3 Tbsp (45 mL) honey 1 tsp (5 mL) salt 1 tsp (5 mL) cumin seeds 1 whole clove or 1/8 tsp (0.5 mL) ground cloves Trim beets and place in pot of water so they’re completely submerged. Bring pot to a boil, reduce heat to medium-low and simmer, covered, for 30 minutes, or until easily pierced with a fork. Drain. When cool enough to handle, slip off skins. Halve beets and chop into 1/4 in (0.5 cm) slices. In large pot, combine vinegar, water, honey, salt, cumin seeds, and clove. Bring to a boil to dissolve salt, then remove from heat and add beets. Let cool completely, then transfer to non-plastic container to refrigerate. The beets may be eaten immediately, but they improve after absorbing the sweet vinegar marinade overnight. They will keep in the fridge for up to 3 weeks. To assemble the falafels, you’ll need 8 organic whole wheat pitas Optional garnishes: parsley, lettuce, sliced cucumber, and tomatoes Spread 2 Tbsp (30 mL) of tahini in pita. Add 2 falafel balls, 2 Tbsp (30 mL) yogurt sauce, and 1/4 cup (60 mL) sweet pickled beets (without brine). Add chopped parsley, lettuce, tomatoes, or cucumber if desired. Makes 8 pitas. Each serving contains: 296 calories; 13 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 45 g total carbohydrates (10 g sugars, 8 g fibre); 639 g sodium source: " Build a Better Lunch ", alive #383, September 2014

What makes this better than macaroni from a box? Real cheese! Delicious hot, sent to school in a Thermos, you can also send this as a cold macaroni salad. To increase the vegetable content even more, add a cup of broccoli, peas, or diced carrots to the pasta-cooking water five minutes before draining. 2 cups (500 mL) cauliflower florets 2 cups (500 mL) dried macaroni or gluten-free pasta 1 1/2 cups (350 mL) milk 1/8 tsp (0.5 mL) salt 2 green onions, white parts only, roughly chopped 1 Tbsp (15 mL) Dijon mustard 1 tsp (5 mL) Worcestershire sauce 1/8 tsp (0.5 mL) nutmeg 1/8 tsp (0.5 mL) pepper Pinch of cayenne pepper (optional) 2 Tbsp (30 mL) butter 1 garlic clove, minced 2 Tbsp (30 mL) all-purpose unbleached flour or gluten-free flour 1/4 cup (60 mL) grated sharp white cheddar 1/4 cup (60 mL) grated Gruyère 2 Tbsp (30 mL) freshly grated Parmesan or Pecorino Romano Steam cauliflower florets for 7 minutes, or until easily pierced with fork. Meanwhile, bring large pot of water to a boil and add pasta. Reduce heat, partially cover, and cook for 5 minutes or until almost al dente. Transfer cauliflower to blender or food processor with milk, salt, green onion, Dijon, Worchestershire sauce, nutmeg, pepper, and cayenne, if using. Blend until smooth. In large pot, melt butter over medium heat. When hot, add garlic and cook for 1 minute. Add flour and cook, stirring constantly for an additional 2 minutes. Whisk in cauliflower purée and bring to a boil. Reduce heat to medium-low and simmer for 5 minutes, or until thickened. Stir in cheeses and remove from heat. Add cooked pasta and stir to combine. Serves 6. Each serving contains: 256 calories; 12 g protein; 9 g total fat (5 g sat. fat, 0 g trans fat); 35 g total carbohydrates (4 g sugars, 4 g fibre); 217 mg sodium Gluten-free option You can make this recipe with gluten-free macaroni or any other shape of pasta, but make sure your Worcestershire sauce is also gluten-free, or simply leave it out and add an extra tablespoon of Dijon mustard. source: " Build a Better Lunch ", alive #383, September 2014

These stuffed zucchini boats are a great way to use up those squashes that have grown a little hefty under the sun. Any extra rice salad can be tossed with some greens and a dressing for a great stand-alone lunch. 3/4 cup (180 mL) brown rice 1 yellow bell pepper, diced 1 cup (250 mL) quartered cherry tomatoes 1/3 cup (80 mL) chopped kalamata or nicoise olives 1/3 cup (80 mL) chopped walnuts 1 garlic clove, minced Salt and pepper, to taste 4 medium or large zucchinis 2 tsp (10 mL) grapeseed oil or camelina oil 1 cup (250 mL) shredded mozzarella Juice of 1/2 lemon Parsley, for garnish Smoked paprika, for garnish Bring 1 1/2 cups (350 mL) water to a boil in medium saucepan. Add rice, stir, and simmer covered over low heat until rice is tender, about 25 minutes. Drain any excess water and then toss with bell pepper, tomatoes, olives, walnuts, garlic, and salt and pepper to taste. Preheat oven to 400 F (200 C). Slice off ends of zucchini and cut in half lengthwise. Scoop out seeds and pulp with spoon, leaving about 1/2 in (1.25 cm) shells. Place zucchini on parchment paper-lined baking sheet, brush each with oil, and bake for 15 minutes or until tender. Reduce oven temperature to 350 F (180 C). Stuff zucchini with rice mixture and top with cheese. Return to oven until cheese has melted. Squeeze lemon juice over the zucchini boats and serve garnished with parsley and paprika. Serves 4. Each serving contains: 391 calories; 16 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 44 g total carbohydrates (10 g sugars, 6 g fibre); 315 mg sodium source: " Squash It! ", alive #383, September 2014

These seemingly sophisticated rolls are perfect for party fare or as a light lunch. They are best served fresh, but keep well in the fridge for a day or so. You can also use smoked mackerel or trout and even try grilling the zucchini strips. Extra sun-dried tomato spread is excellent when strewn over crackers or rolled up in sheets of nori. 1/2 cup (125 mL) shelled unsalted sunflower seeds 1/2 cup (125 mL) oil-packed sun-dried tomatoes 1 shallot, chopped 1 garlic clove, chopped Juice of 1/2 lemon 1/8 tsp (0.5 mL) cayenne pepper 1/4 cup (60 mL) flat-leaf parsley 4 medium zucchinis 6 oz (165 g) smoked salmon, sliced 1 cup (250 mL) roasted red pepper, sliced 2 cups (500 mL) arugula Place sunflower seeds in bowl, cover with cold water, and soak for about 4 hours. Drain sunflower seeds and add to food processor or high-powered blender along with sun-dried tomatoes, shallot, garlic, lemon juice, cayenne, and 1/4 cup (60 mL) water. Blend into slightly chunky mixture, making sure to wipe down container’s sides with spatula a couple of times throughout. Pulse in parsley. Slice ends off zucchini and use flat-blade vegetable peeler or mandoline to make long, wide strips. Add dollops of sunflower seed mixture to one end of zucchini strips and top with equal amounts of salmon, roasted red pepper, and arugula. Tightly roll up zucchini strips and stab toothpick through the middle to keep rolls together. Serves 6. Each serving contains: 111 calories; 9 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 10 g total carbohydrates (5 g sugars, 3 g fibre); 262 mg sodium source: " Squash It! ", alive #383, September 2014

Zucchini becomes a whole new vegetable when flame licked. As for peppadew peppers, their perky name says it all: these vibrant peppers add an irresistible sweet-fiery pep to dishes. Native to South Africa, these up-and-coming fruits can be found in the deli section of most grocers. To make this salad even more fetching, try using multicoloured cherry tomatoes. A vegetable grill basket is a handy way to grill up a bunch of vegetables at once without the worry of losing any to the fire below. 3 medium zucchinis 1 cup (250 mL) peppadew peppers 1 tsp (5 mL) + 2 Tbsp (30 mL) olive oil or camelina oil, divided 2 cups (500 mL) halved cherry tomatoes Juice of 1/2 lemon 1 garlic clove, minced 2 tsp (10 mL) fresh thyme 1/4 tsp (1 mL) black pepper 2 oz (56 g) feta cheese, chopped 2 Tbsp (30 mL) chopped chives Preheat grill to medium. Slice zucchini into 1/2 in (1.25 cm) rounds. Toss zucchini and peppadew peppers with 1 tsp (5 mL) oil. Place zucchini and peppers on grill; heat until tender and some char marks appear. Peppadew peppers will likely be finished before zucchini, so remove from grill as needed. When cool enough to handle, slice peppers in half. In large bowl, toss together zucchini, peppadew peppers, and tomatoes. In small bowl, whisk together remaining oil, lemon juice, garlic, thyme, and black pepper. Add dressing to vegetables and toss to coat. Serve garnished with feta cheese and chives. Serves 4. Each serving contains: 157 calories; 5 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 11 g total carbohydrates (8 g sugars, 3 g fibre); 176 mg sodium source: " Squash It! ", alive #383, September 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

This easy-to-make tangy soup will cause bowls to empty quickly. Hasty chefs who want to chill the soup quickly can place the soup in a bowl, set it in an ice-water bath, and stir it frequently until cool. Serve garnished with some grated zucchini and cracked black pepper. 2 tsp (10 mL) grapeseed oil or camelina oil 1 medium yellow onion, chopped 1 1/2 lbs (750 g) zucchini, chopped 2 garlic cloves, chopped 1 Tbsp (15 mL) curry powder 1 tsp (5 mL) black mustard seeds (optional) 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 2 cups (500 mL) low-sodium vegetable broth 1 cup (250 mL) plain Greek yogurt 2 Tbsp (30 mL) fresh basil Juice of 1/2 lemon Heat oil in large saucepan over medium heat. Add onion and cook until softened, about 6 minutes. Add zucchini and garlic to pan; heat for 3 minutes. Stir in curry powder, mustard seeds if using, salt, and black pepper; heat for 30 seconds. Pour in broth and 1 1/2 cups (350 mL) water, bring to a boil, then reduce heat and simmer covered for 15 minutes. Remove from heat and let cool to room temperature. Pureé soup, in batches if necessary, with yogurt, basil, and lemon juice. Chill soup for at least 3 hours before serving. If soup becomes too thick upon chilling, thin it out with additional water. Serves 6. Each serving contains: 80 calories; 7 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 8 g total carbohydrates (7 g sugars, 1 g fibre); 257 mg sodium source: " Squash It! ", alive #383, September 2014

The beauty of this delicious soup is that it can be served either hot or cold. Soup 2 Tbsp (30 mL) extra-virgin olive oil 1 large Vidalia onion, diced 2 garlic cloves, smashed and minced 3 cups (750 mL) low-sodium chicken stock 1 - 28 oz (796 mL) can fire-roasted tomatoes, including juices 1 red bell pepper, roasted, peeled, and diced 1 1/2 tsp (7 mL) ground cumin 1/2 tsp (2 mL) smoked paprika Dash of agave syrup Salt and freshly ground black pepper, to taste 1/2 tsp (2 mL) extra-virgin olive oil (optional) Lime Pesto Salsa 1 cup (250 mL) packed fresh basil, washed and drained 3 Tbsp (45 mL) pine nuts, toasted 2 Tbsp (30 mL) fresh lime juice 2 Tbsp (30 mL) extra-virgin olive oil 1 small garlic clove, minced 1/2 cup (125 mL) very finely diced zucchini 1/2 red bell pepper, roasted, peeled, and diced Generous pinch of salt (optional) Heat 2 Tbsp (15 mL) oil in large saucepan over medium heat. Add onion and garlic, and sauté just until soft but not browned. Stir often. Add chicken stock, tomatoes, roasted pepper, cumin, and paprika. Bring to a gentle boil. Reduce heat to low and simmer, covered, for 15 minutes to blend flavours. Season with agave syrup, salt, and pepper to taste. Remove from heat and cool. Purée in blender or food processor until mixture is as smooth (or chunky) as you like. Transfer soup to container and refrigerate until cooled, about 4 hours. To make Lime Pesto Salsa, combine basil, pine nuts, lime juice, olive oil, and garlic in blender or food processor. Whirl until smooth, scraping down sides of bowl with spatula. Add a little water if necessary. Transfer to small bowl, and stir in zucchini and roasted pepper. Season to taste. To serve, ladle chilled soup into small glass bowls. Scatter a little salsa on top. Drizzle with 1/2 tsp (2 mL) olive oil, if desired. Serves 8. Note: fire-roasted tomatoes in a tin are found in most grocery chains. To make your own roasted tomatoes, toss 2 lbs (1 kg) halved Roma tomatoes with a little extra-virgin olive oil, salt, and pepper. Spread out on baking sheet. Roast in oven at 400 F (200 C) for 45 minutes. Each serving contains: 119 calories; 9 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 11 g total carbohydrates (5 g sugars, 2 g fibre); 253 mg sodium source: " Cool Summer Soups ", alive 382, August 2014

This delicious summer soup is both satisfying and pretty to look at. When served with crisp fruit and nut crackers, it’s a lovely start to a light lunch. 1 large ripe cantaloupe, peeled, seeded and cut into cubes, about 4 to 5 cups (1 L to 1.25 L) 2 Tbsp (30 mL) slivered crystallized ginger 1 Tbsp (15 mL) lemon juice 2 tsp (10 mL) finely grated orange zest 1 tsp (5 mL) peeled, finely grated fresh ginger 1 tsp (5 mL) agave syrup 1 cup (250 mL) fresh, pulp-free orange juice 1/2 tsp (2 mL) cinnamon Pinch of salt 1/3 cup (80 mL) plain yogurt Fresh mint sprigs Place cubed cantaloupe in blender or food processor. Add remaining ingredients, except yogurt and mint. Purée until smooth, adding more orange juice if too thick. Chill until ready to serve, about 3 to 4 hours. To serve, place in small bowls and swirl 1 Tbsp (15 mL) yogurt into each serving. Garnish with a sprig of mint. Serves 6. Each serving contains: 91 calories; 3 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 21 g total carbohydrates (14 g sugars, 1 g fibre); 64 mg sodium source: " Cool Summer Soups ", alive

Cool, creamy, but with a kick, this delightful summer soup is as lovely to look at as it is to eat—perfect for summer entertaining. Soup 4 firm, ripe Haas avocados 1/2 English cucumber, peeled, halved, and seeded 3 green onions, including tops, trimmed 2 cups (500 mL) buttermilk 1 cup (250 mL) low-sodium chicken stock 1 Tbsp (15 mL) fresh squeezed lemon juice 1 tsp (5 mL) wasabi paste Sea salt and freshly ground black pepper, to taste 1/2 tsp (2 mL) capers, rinsed and drained Cilantro, for garnish Crab Timbales 4 oz (120 g) can crab meat, containing leg meat 1 ripe tomato, seeded and finely diced 1 small shallot, peeled and finely minced 1/4 tsp (1 mL) finely grated lemon zest Pit and peel avocados. Coarsely chop and place in blender or food processor. Chop peeled cucumber and green onions; add along with buttermilk. Whirl until blended. Add chicken stock, lemon juice, and wasabi paste, and continue to whirl until smooth. Strain into large bowl. Add salt and pepper to taste. Press piece of perfectly fitted parchment paper onto entire surface of soup to prevent discolouring. Refrigerate until very cold, about 3 hours. Drain excess liquid from crab meat using hands, or wrap meat in cheesecloth and squeeze out liquid. Place meat in bowl. Add remaining ingredients and toss with fork to mix evenly. Cover and refrigerate until chilled, about 2 hours. Serve immediately after chilled. To serve, divide crab mixture into 6 equal portions. Press each portion into tiny ramekin to form timbale shape and turn out into middle of shallow soup bowl. Repeat with remaining crab mixture. Spoon avocado soup around timbale. Garnish each with capers and a sprig of cilantro. Serve immediately. Serves 6. Each serving contains: 221 calories; 10 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 15 g total carbohydrates (5 g sugars, 7 g fibre); 329 mg sodium source: " Cool Summer Soups ", alive #382, August 2014

The lovely orange colour is not the only attraction in this cool soup. There’s a distinct “umami” experience going on that’s beautifully complemented by a coconut ice cube and cilantro garnish. 2 Tbsp (30 mL) unsalted butter 1 lb (450 g) carrots, peeled and chopped, about 3 cups (750 mL) 1 Vidalia onion, peeled and diced 1 Tbsp (15 mL) peeled, finely grated fresh ginger 1 garlic clove, minced 2 cups (500 mL) low-sodium chicken stock 1 - 14 oz (398 mL) can coconut milk 2 Tbsp (30 mL) red curry paste 1 tsp (5 mL) light brown sugar or coconut sugar 2 Tbsp (30 mL) fresh lime juice Dried red chilies 1 1/2 cups (350 mL) coconut water 12 small cilantro sprigs Sea salt and freshly ground white pepper (optional) Heat butter in large saucepan over medium-high heat. Add carrots, onion, ginger, and garlic. Reduce heat to medium. Cover and simmer, stirring occasionally, until carrots are tender, about 20 minutes. Be careful not to scorch carrots and onion. Add a splash of water if necessary. When carrots are tender, stir in chicken stock, coconut milk, curry paste, sugar, and lime juice. Bring to a gentle simmer. Cover and cook for 10 minutes for flavours to blend. Remove from heat and stir in a generous pinch of chilies. Set aside to slightly cool. To make coconut water ice cubes, pour coconut water into ice cube tray. Press cilantro sprig into each. Freeze. When soup has slightly cooled, whirl in blender or use hand-held immersion blender and purée until very smooth. Strain through fine-meshed strainer if you wish. Press piece of perfectly fitted parchment paper onto surface of soup and refrigerate until cold. When ice cubes are frozen, soup is ready to serve. Taste and add a little more lime juice and seasonings of salt and pepper if needed. Ladle into small serving bowls and garnish with coconut ice cube. Serves 8. Each serving contains: 194 calories; 3 g protein; 15 g total fat (13 g sat. fat, 0 g trans fat); 14 g total carbohydrates (7 g sugars, 3 g fibre); 332 mg sodium source: " Cool Summer Soups ", alive #382, August 2014

This delicious soup is perfect for serving in shot glasses at a garden party. It’s also a winner for those warm days spent outdoors. Pack it into individual Mason jars and partially freeze, then tuck them into your picnic basket. 2 cups (500 mL) seeded and finely diced Campari tomatoes 1/2 cup (125 mL) finely diced yellow pepper 1 cup (250 mL) finely diced, unpeeled English cucumber 1/2 cup (125 mL) finely chopped red onion 1 cup (250 mL) low-sodium vegetable stock 1/4 cup (60 mL) extra-virgin olive oil Juice of 1/2 lemon 2 Tbsp (30 mL) aged balsamic vinegar 1/4 cup (60 mL) minced Italian parsley 1 Tbsp (15 mL) minced fresh oregano 2 Tbsp (30 mL) Worcestershire sauce Freshly ground black pepper 2 large garlic cloves, mashed Sea salt 5 1/4 cups (1.3 L) tomato juice Tabasco sauce, to taste Combine diced vegetables in large bowl or container with tight-fitting lid large enough to hold 12 cups (3 L). Add vegetable stock, oil, lemon juice, vinegar, parsley, oregano, and Worcestershire sauce. Gently stir to blend, and add coarsely ground black pepper to taste. Set aside. Place garlic in small bowl and sprinkle with a little coarse sea salt. Mash with fork until pasty. Stir tomato juice and garlic into vegetable mixture. Add Tabasco sauce to taste. Cover and refrigerate for at least 4 hours for flavours to blend. Gazpacho flavours heighten when refrigerated overnight. Serves 8. Each serving contains: 112 calories; 2 g protein; 7 g total fat; (1 g sat. fat, 0 g trans fat); 13 g total carbohydrates (8 g sugars, 3 g fibre); 500 mg sodium Fit tip! Tomato juice is a top choice for speeding up muscle repair after exercise, as it’s chock full of antioxidants such as lycopene. For a post-workout pick-me-up that’s more filling, enjoy tomato juice in a cool soup such as this Chunky Iced Gazpacho. source: " Cool Summer Soups ", alive #382, August 2014

This is an excellent recipe for the generous crop of cucumbers that oh-so-many gardens are brimming with at this time of year. Blended with spinach and herbs, it provides a powerhouse of nutrients. 1 large unpeeled English cucumber 3 cups (750 mL) baby spinach leaves 3/4 cup (180 mL) Italian parsley 4 green onions, including tops, trimmed and chopped 1 1/2 cups (350 mL) low-sodium vegetable stock 1 cup (250 mL) plain Greek yogurt, divided 1 Tbsp (15 mL) fresh lemon juice Salt (optional) 2 grated radishes 2 Tbsp (30 mL) minced fresh chives Freshly ground black pepper Reserving 1/4 of the cucumber for garnish, coarsely chop remaining 3/4 and place in blender or food processor. Set aside. Blanch spinach, parsley, and green onions briefly by placing in strainer and plunging into pot of hot water until slightly wilted, approximately 1 minute. Quickly remove from pot, shake off excess liquid, and add to blender containing cucumber. Add vegetable stock, 3/4 cup (180 mL) yogurt, and lemon juice. Purée until smooth, adding a little more vegetable stock if needed. Add salt to taste if you wish. Cover and refrigerate until chilled, about 2 hours. To make garnish, grate remaining cucumber, and squeeze dry. Place in small bowl, along with grated radishes and minced chives. Toss lightly with fork. To serve, spoon chilled soup into small bowls. Top with 1 tsp (5 mL) yogurt and garnish of grated cucumber mixture. Dust with a grating of fresh black pepper. Serves 6. Each serving contains: 66 calories; 5 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 8 g total carbohydrates (6 g sugars, 1 g fibre); 91 mg sodium source: " Cool Summer Soups ", alive #382, August 2014

Oats, radicchio, and ever-so-sweet roasted grapes breathe new life into this staid classic salad. Boasting a chewy texture and nutty flavour, oat groats are the whole grain from which other types of oats are made. To lighten things up, a sweet vinaigrette replaces the old-fashioned mayonnaise dressing. This salad holds up well in the refrigerator, making it a great option for healthy work week lunches. 1 cup (250 mL) organic oat groats 2 cups (500 mL) low-sodium vegetable broth 3 cups (750 mL) red seedless grapes 1 Tbsp (15 mL) extra-virgin olive oil or camelina oil 1/2 cup (125 mL) chopped walnuts 2 celery stalks, thinly sliced 2 cups (500 mL) thinly sliced radicchio 3 oz (85 g) fontina cheese, diced 1 apple, diced 2 Tbsp (30 mL) cider vinegar or white wine vinegar 1 tsp (5 mL) lemon zest 1 shallot, finely chopped 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper Heat medium-sized saucepan over medium heat. Add oats and heat, shaking pan often, until fragrant and popping, about 3 minutes. Add broth and bring to a boil. Reduce heat and simmer covered for 30 minutes, or until groats are tender but still chewy. Drain any excess liquid and let cool. Meanwhile, preheat oven to 400 F (200 C). Toss grapes with oil and spread out on baking sheet. Bake for 15 minutes, or until grapes have softened and begun to burst. Remove from oven and let cool. Reserve juices. Heat heavy-duty skillet over medium heat. Add walnuts and heat until toasted, shaking pan often. In large bowl, toss together oats, grapes, walnuts, celery, radicchio, cheese, and apple. In small bowl, whisk together pan juices from roasted grapes, vinegar, lemon zest, shallot, salt, and pepper. Toss dressing with oat salad. Serves 4. Each serving contains: 475 calories; 15 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 59 g total carbohydrates (24 g sugars, 8 g fibre); 342 mg sodium source: " Raise the Salad Bar ", alive #381, July 2014

Asian chicken salads have permeated the menus of many family restaurants. While the name is deceptively healthy, generous extras such as fried noodles and sodium-tsunami dressings make these salads less nutritional. This healthier incarnation swaps out ho-hum chicken for buttery salmon served on a bed of perfectly dressed vegetables. You can also prepare the salmon on the grill for added summer flair. 1 lb (450 g) wild salmon 2 Tbsp (30 mL) grapeseed oil or peanut oil 1/2 cup (125 mL) thinly sliced shallots 1 large carrot, shredded 1 1/2 cups (350 mL) shredded daikon radish 1 red bell pepper, thinly sliced 1 cup (250 mL) snow peas, sliced into thirds 3 green onions, thinly sliced 1/4 cup (60 mL) Thai basil or mint, chopped 1/4 cup (60 mL) orange juice 1 Tbsp (15 mL) rice vinegar 2 tsp (10 mL) sesame oil 2 tsp (10 mL) reduced-sodium soy sauce 2 tsp (10 mL) Asian chili-garlic sauce 1/2 in (1.25 cm) piece ginger, grated 8 napa cabbage leaves, tough ends trimmed Preheat oven to 400 F (200 C). Season salmon with salt and pepper and place fish on parchment paper-lined baking sheet. Bake until just cooked through, about 12 minutes. Break apart flesh with fork. Heat grapeseed or peanut oil in large skillet or wok over medium heat. Add shallots; cook, stirring often, until golden brown, about 8 minutes. Remove with slotted spoon, place on paper towel-lined plate or cutting board, and allow to cool. Shallots will crisp as they cool. In large bowl, toss together carrot, daikon, red bell pepper, snow peas, green onions, and basil or mint. In small bowl, whisk together orange juice, vinegar, sesame oil, soy sauce, chili-garlic sauce, and ginger. Toss dressing with carrot mixture. Divide carrot mixture among cabbage leaves and top with chunks of salmon and fried shallots. Serves 4. Each serving contains: 362 calories; 29 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 20 g total carbohydrates (9 g sugars, 4 g fibre); 197 mg sodium source: " Raise the Salad Bar ", alive #381, July 2014

Although it may seem like a virtuous menu choice, Cobb salad is often loaded with bacon, blue cheese, and other high-calorie fare. This version keeps the calories under control and adds a twist by packing everything in jars, so you can make portable portions ahead of time. A rule of thumb when packing salads in jars is to place the dressing on the bottom, followed by sturdy items such as tomatoes and avocado. To prevent wilting, delicate foods such as greens should stay on top. 1/4 cup (60 mL) extra-virgin olive oil or camelina oil 1/4 cup (60 mL) fresh basil, finely chopped 2 Tbsp (30 mL) red wine vinegar 1 garlic clove, minced 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 1 1/2 cups (350 mL) cherry tomatoes, halved 1 avocado, diced 1 1/2 cups (350 mL) cooked organic corn kernels 1/2 small red onion, diced 1 cup (250 mL) bocconcini (small mozzarella balls), halved 4 hard-boiled eggs, quartered lengthwise 3 cups (750 mL) spinach 1/4 cup (60 mL) shelled unsalted sunflower seeds Whisk together oil, basil, vinegar, garlic, salt, and pepper. Divide dressing among 4 wide-mouth glass jars. Stuff cherry tomatoes, avocado, corn, onion, bocconcini, eggs, spinach, and sunflower seeds into jar in this order. Seal with lid and refrigerate until ready to serve. To serve, turn jar upside down for a few moments to distribute dressing and serve straight from jar or pour salad onto plate. Serves 4. Each serving contains: 431 calories; 15 g protein; 33 g total fat (6 g sat. fat, 0 g trans fat); 25 g total carbohydrates (3 g sugars, 7 g fibre); 324 mg sodium source: " Raise the Salad Bar ", alive #381, July 2014

This menu staple is known for its soupy dressing and highly processed croutons. Here, we’ve swapped out romaine lettuce for nutrient-dense kale and elevated the croutons by using high-fibre pumpernickel. But a stellar Caesar really gets its swagger from a great dressing that should always include egg yolk and those sustainable, briny swimmers known as anchovies. Also consider serving with shavings of high quality Parmesan. 1 large bunch curly kale 2 tsp (10 mL) + 1 Tbsp (15 mL) + 1/4 cup (60 mL) extra-virgin olive oil or camelina oil 4 slices pumpernickel bread 1 large free-range egg yolk 4 oil-packed anchovy fillets, rinsed 2 garlic cloves, chopped 1 tsp (5 mL) Dijon mustard 1/4 tsp (1 mL) black pepper 1/4 tsp (1 mL) red chili flakes (optional) Juice of 1/2 lemon Tear kale leaves into bite-sized pieces. Toss with 2 tsp (10 mL) oil and massage with clean hands until tender and slightly wilted, about 2 minutes. Let rest for 15 minutes. Preheat oven to 350 F (180 C). Cut pumpernickel bread into 1 in (2.5 cm) pieces. Toss 1 Tbsp (15 mL) oil with bread cubes and use your hands to gently squeeze bread so it soaks up oil. Spread out on baking sheet and bake for 12 minutes, until dry and toasty. Place egg yolk, anchovies, garlic, mustard, pepper, and chili flakes (if using) in blender or mini processor container and pulse until combined. With machine running, slowly drizzle in 1/4 cup (60 mL) oil a bit at a time until fully incorporated. With motor still running, drizzle in lemon juice. Toss dressing with kale. Divide salad among serving plates and top with croutons. Serves 4. Each serving contains: 327 calories; 9 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 31 g total carbohydrates (0 g sugars, 6 g fibre); 442 mg sodium source: " Raise the Salad Bar ", alive #381, July 2014

White spuds slathered with a slick of mayo are not very inspiring (or healthy!). Gussied up with sweet potato and black beans lightly coated in a smoky yogurt dressing, this adaptation is sure to become a favourite dish to serve at summer backyard soirees. Be sure to put out a dish of lime wedges for those who want a little more tang. 2 lbs (1 kg) sweet potato, cut into 1 in (2.5 cm) pieces 2 tsp (10 mL) grapeseed oil 3/4 cup (180 mL) plain Greek yogurt 1 garlic clove, minced 1 canned chipotle chili pepper in adobo sauce, minced 1 tsp (5 mL) lime zest Juice of 1/2 lime 1/2 tsp (2 mL) cumin 1/2 tsp (2 mL) salt 1/4 cup (60 mL) pumpkin seeds 1 1/2 cups (350 mL) cooked or canned black beans, drained and rinsed 1/4 cup (60 mL) cilantro Preheat oven to 400 F (200 C). Toss sweet potato with oil and spread out on baking sheet. Bake until tender, about 25 minutes, stirring once halfway. Meanwhile, whisk together yogurt, garlic, chipotle pepper, lime zest, lime juice, cumin, and salt in bowl. Heat skillet over medium heat and toast pumpkin seeds until golden and beginning to pop, about 3 minutes, shaking pan often. Place sweet potato and black beans in large bowl and toss with yogurt dressing. Serve garnished with pumpkin seeds and cilantro. Serves 6. Each serving contains: 254 calories; 10 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 44 g total carbohydrates (9 g sugars, 8 g fibre); 302 mg sodium source: " Raise the Salad Bar ", alive #381, July 2014