Food

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.

This is a simple soup to prepare but has all the components to make it a meal in a bowl.

This elegant dish may taste and look gourmet, but it’s far from anything that requires a lofty effort in the kitchen. Garnish options include hot sauce, smoked salt, grated Parmesan, and/or parsley.

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

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

The unique flavour of Earl Grey tea enhances this colourful superfood salad. To ensure your salad is truly delicious, it is essential to use a fresh loose-leaf tea that is decidedly fragrant with the unmistakable citrusy aroma of bergamot oil. In addition, make sure you do not over-brew the tea—the perfect steeping time for Earl Grey is four to five minutes. Use one rounded teaspoon of loose-leaf tea for every cup of water.

If you have difficulty locating store-bought seitan (generally sold in 8 oz/225 g packages in the refrigerator section of health food stores), you can easily (and inexpensively) make your own for use in these and many other recipes. This recipe uses a little bit of chickpea flour to act as a tenderizer and to add fibre.

Most store-bought frozen yogourt is loaded with added sugars, artificial flavours, and other undesirables. Thankfully, homemade creamy fro-yo sans ice cream maker is far from a high-flying kitchen feat. Simply blend together tangy Greek yogourt with any sweet seasonal fruit, place in the freezer, and mix regularly to prevent ice crystals from forming. A perfect way to beat the summer heat. Chopped nuts provide nice textural contrast.

Lemongrass is widely used in cooking for its lemony floral scent and zesty kick. It has also been shown to have anti-inflammatory and antibacterial properties.

The quinoa filling can be made up to two days in advance. Consider serving with a warming bowl of miso soup.

Roasted Bison Tenderloin with Merlot Sauce

You need a large food processor for this recipe, which can be doubled if you need extra dough.

This family-friendly oven-baked chicken is easy to make and can be cooked and stored in your fridge for up to two days before the picnic.

Perfect for either a weeknight family dinner or a gathering with foodie friends, the nutty gluten-free crust of this quiche is the perfect foil for the creamy and earthy filling.

Chicken nuggets are always a treat for the young and the young at heart. Baked nuggets that are coated in a flax crust and dunked in an antioxidant-rich apricot sauce make them a nutritional goody two-shoes rather than a health villain.

Creamy, sweet, and tart, this dessert is destined to become a favourite. You can buy créme fraiche or make your own by combining 1 Tbsp (15 mL) buttermilk with 2 cups (.5 L) whipping cream. Let this mixture sit uncovered on kitchen counter for 24 hours. Refrigerate overnight and you have créme fraiche.

This dessert is guaranteed to finish your dinner party deliciously!

This savoury upside-down tart replaces the traditional apple topping with vitamin K-rich caramelized endive.