Food

With its smoky paprika and subtle earthy flavours of saffron, anyone eating this paella will be looking for seconds. It’s a delightfully cozy dish and easy to make ahead for a crowd. Serve with crusty bread, a dish of roasted Spanish olives, and roasted peppers; finish with a drizzle of good quality olive oil. Beautiful bomba Paella can be made with most types of rice, but for best results, “bomba” rice is the ideal way to go. It has the ability to absorb plenty of liquid and will hold its shape after cooking. Otherwise, spring for arborio rice, which is typically used for making risotto but works well for paella too. Make-ahead tip When rice mixture is cooked, remove from heat and cool. Cover and refrigerate for up to a day or overnight. To finish cooking, transfer to oven-safe dish with tight-fitting lid. Heat in 350 F (175 C) oven for 30 minutes. Add chickpeas, asparagus, and prawns and continue to heat in oven, covered, until piping hot. Add more seasonings, to taste, and garnish before serving.

This is a heartier take on a classic dish that typically pairs green beans and almonds. Slivered almonds are accompanied by a little extra spice and a hint of sweetness. The lemon-dressed quinoa pilaf adds moisture to help steam the green beans, while imparting all of its bright flavour. Be sure to select young, tender beans for maximum flavour and a beautiful delicate texture. Parchment package perfection To assemble parchment packets in advance and pack them for travel, cut parchment paper into 4 pieces measuring approximately 20 x 14 in (50 x 35 cm). On large work surface, lay parchment pieces out flat and divide bean mixture among the parchment pieces. Seal packets by folding long edges of parchment toward the centre, rolling, and crimping up edges. If you’re cooking on an open grill, you may prefer aluminum foil, which can be placed directly on hot coals or on the grate of a hot grill. For longer trips, the pilaf and almonds can be made in advance, packed separately, and mixed with beans when ready to cook. Once cooked, this dish is also great served as a cold salad.

While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.

This dark beer-marinated chicken uses the convection setting on your oven to create a crispy skinned bird. Convection cooking circulates air around the meat, crisping it like rotisserie without needing a spit or a lot of oil, similar to an air fryer (which you can also use!). If you don’t have a convection setting on your oven, you can simply bake the chicken for longer at the same temperatures as below, until a meat thermometer inserted in the thickest part of the thigh reads 165 F (74 C). You can use any dark beer, but our pick is, obviously, something German. Oktoberfest barbecue You can also grill the whole chicken on a barbecue—which makes for an impressive presentation and a gorgeously crispy bird—but it’s best to spatchcock it first (take out the backbone) so it cooks more evenly and quickly. Make it fast! If you don’t want to make an entire chicken—or if you want your dinner to cook faster—use this marinade (without stuffing the chicken cavity) on chicken breasts, thighs, or iron-rich chicken livers instead.

If you’ve never cooked with jackfruit before, prepare to be amazed. When cooked down, the immature fruit eventually shreds into tender strands reminiscent of braised beef or pork. Make sure you buy young jackfruit in brine rather than sweet jackfruit in syrup.

This is the ultimate all-in-one-pan weeknight chicken dinner. Leaving chicken skin on the thighs while cooking ensures your efforts are rewarded with succulent chicken. To round out the meal, try serving it with some quinoa or, if feeling indulgent, some soft cooked polenta.

A hearty pasta dinner need not require multiple pots. For less effort and post-meal cleanup, why not cook everything together? Hidden hacks By using the exact amount of liquid necessary to cook your pasta with the other ingredients, you do away with requiring an extra pot of water for your noodles and the need to pull out the colander. Shredding your sweet potato is a hack that lets it cook in a flash (also try this when making hashes, stir-fries, and grain bowls), while baby greens are a nutritious no-chopping-required add-in. Go nuts You don’t need to crank up the oven to make a small batch of toasty nuts. Instead, nuke them. Spread nuts in a single layer on microwave-safe plate. Microwave on high power for 1 minute, stir, and continue heating in 30-second intervals, stirring between each interval, until nuts are fragrant and a few shades darker.

This delicious soup is chock full of vegetarian goodness and packed with hearty flavours. The harissa spices heat the taste buds in a myriad of ways, but the true depth of flavour comes from soaking dried chickpeas in witbier, a delicious brew that’s beautifully smooth and refreshing. Tips Dried harissa spice is a blend of cumin, chilies, coriander, garlic, mint, caraway, cayenne, and salt. It’s found in gourmet food shops or well-stocked grocery stores. Also available online. Cooking chickpeas from scratch is well worth the effort, given the results. Double or triple the quantity, adding plenty more water for soaking and cooking. Drain and spread out on a cloth-lined baking sheet. Blot dry and freeze in small containers. Perfect for soups, hummus, or tossed into salads or stir-fries. Don’t forget to add baking soda to the water when cooking, as this helps tenderize the chickpeas. Best pairing suds Summertime dishes spiced with complex harissa flavours and laced with a hint of citrus pair well with light-bodied and refreshing craft Belgian wheat beers (witbier). Their distinct citrus flavours finished with stone fruits are ideal beverages to quaff.

With seasonal carrots and mint, meaty halloumi cheese, and nutty whole wheat couscous, this pilaf is a fresh alternative to heavier brunch buffet sides. Tip Make this recipe gluten free by replacing cooked couscous with cooked millet.

Semi-firm, brined halloumi cheese is perfect for outdoor cuisine because it holds its shape when heated on a grill. The exterior becomes crispy while the interior turns velvety. It’s just one reason why this flame-licked salad is destined to become a campfire tale for years to come. If taking up residence at a cottage with an oven, the peppers, halloumi, and pitas can be prepared under the broiler. You can also press the easy button and bring along a jar of roasted red peppers. Hot stuff: Fire patrol Nothing tastes quite like a savoury meal cooked lovingly over a campfire. When cooking in a fire pit, you want a controlled fire that is a few inches away from the grate of your grill. Ideally, don’t work with a roaring new fire—it’s best to let the coals set, which builds up heat. This way, the fire won’t shift on you and complicate the cooking process.

This delicious, lemony spring soup is light and creamy without adding dairy. For a meal-in-a-bowl, it lends itself beautifully to some cooked, diced chicken or cooked shrimp. Stir in and warm thoroughly before serving. Wine Pairing: Covert Farms 2014 Sauvignon Blanc/Semillion, Oliver, BC Tip: Looking for an even creamier soup? Purée quinoa and broth with handheld blender before proceeding with the rest of the recipe.

Borlotti beans, also known as cranberry beans, are native to Italy and can charm any number of dishes with their smooth texture; mild, sweetish flavour; and versatility. Cook as per instructions below and use in soups, salads, or stews. Satisfyingly delicious. Switch out tuna with organic boneless chicken breasts, if preferred. The bigger the beans, the longer the soaking and cooking time. Cover with enough cold water to extend above beans by 2 in (5 cm). Set aside at room temperature overnight for no longer than 12 hours. For a shorter soak, place beans in a pan of cold water with 2 in (5 cm) to spare. Bring to a boil and simmer for 2 minutes. Remove from heat, cover, and set aside for 1 hour. Thoroughly drain and use as per recipe. Dried beans will keep for 6 to 9 months in a lightly sealed container at room temperature. To have beans ready to go for quick dinner plans, soak and cook up a generous-sized pot. Strain and cool. Then store in small containers and freeze. Simply add frozen to soups and stews or thaw and toss into salads or stir-fries.

All home cooks should have a go-to vegetable broth recipe in their arsenal. This version will make any broth-based soup swoon-worthy. Also use it instead of ho-hum water when cooking grains such as quinoa or rice, for deglazing pans, and sautéing greens. Going the extra mile and sautéing the vegetables first adds an extra layer of flavour.

Finely chopping raw broccoli (including its stems) creates a pleasing, deli-style slaw that will keep well for a few days. Tossed with sweet hazelnuts, fresh summer berries, and cooked chicken (or chickpeas), this is a dish that will have no issues disappearing. Serve this salad as a main course or side dish, or on a bed of greens or cooked quinoa.

Instead of pork, lean turkey is used in this lightened-up takeout favourite. Ginger adds soothing warmth, making the soup feel nourishing. Before serving, add a few handfuls of quick-cooking greens, such as spinach or kale, to the broth; cook until wilted.

Switch up the stir-fry by leaving rice behind and replacing it with caramelized roasted sweet potatoes. Once sliced, they’re ready to take on a sticky broccoli-tofu topper for a meal that will satisfy your takeout cravings. Change it up Instead of broccoli, try sliced bok choy or cauliflower florets. Cubed chicken breast can be substituted for tofu; increase the cooking time accordingly to make sure it’s fully cooked through.

Muesli is the original make-ahead morning meal. Oats are soaked with fruit, yogurt, and nuts, “cooking” while you sleep. Here, it’s paired with a jam made with the thickening power of chia seeds—no cooking required! This creamy, sweet-tart breakfast will keep you going until lunchtime. Take it on the road Build parfaits in small glass canning jars for a week’s worth of breakfasts to go.

Serves 4 Infused with Indian flavour and nutrient-packed kale, this frying pan dish proves that sometimes simple is best. If some of the garlic and spices stick to the frying pan by the time you have added the final ingredients, pour in a small amount of broth or white wine to help scrape up the flavourful bits. 3 tsp (15 ml) grapeseed or extra-virgin olive oil 4 cups (1 L) cooked or canned chickpeas (drained and rinsed) 3 garlic cloves, sliced 2 tsp (10 ml) finely grated fresh ginger 3 tsp (15 ml) garam masala 1/2 tsp (2 ml) turmeric 1/4 tsp (1 ml) ground cayenne pepper 1/4 tsp (1 ml) salt 6 cups (1.5 L) chopped kale 2 cups (500 ml) cherry tomatoes, halved Juice of 1/2 lemon 1 cup (250 ml) plain, low-fat Greek yoghurt 1 tsp (5 ml) lemon zest Heat oil in large frying pan over medium heat. Add chickpeas, garlic and ginger; cook 4 minutes. Stir in garam masala, turmeric, cayenne pepper and salt; cook 30 seconds more. Add kale to frying pan and cook until slightly wilted. Stir in tomatoes and lemon juice; heat 1 minute. In small bowl, stir together yoghurt and lemon zest. Serve chickpea mixture topped with dollops of lemony yoghurt. Each serving contains: 1909 kilojoules; 35 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 69 g total carbohydrates (13 g sugars, 16 g fibre); 204 mg sodium source: " One-Frying Pan Meals ", alive Australia, Autumn 2015

Grating sweet potato is a stealth way to cook it in a flash, making it a quick addition to loaves to up the nutritional ante. Quinoa flakes are a good gluten-free (and more nutritious!) alternative to standard bread crumbs when making loaves. However, you can also use pulverized oats or even gluten-free crackers. The loaf is particularly stellar when slathered with Raspberry Chipotle Glaze (see sidebar) after cooking. 1 Tbsp (15 mL) grapeseed oil or camelina oil 2 cups (500 mL) peeled and grated sweet potato 1 small yellow onion, diced 1 lb (450 g) ground turkey 1 celery stalk, thinly sliced 1 large free-range egg, lightly beaten 1 cup (250 mL) quinoa flakes 3 Tbsp (45 mL) unsalted tomato paste 2 Tbsp (30 mL) Worcestershire sauce 2 tsp (10 mL) Italian seasoning 2 tsp (10 mL) garlic powder 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan. Heat oil in large skillet over medium heat. Add sweet potato and onion and cook until tender, about 6 minutes. Place potato mixture in large bowl and gently mix with turkey, celery, egg, quinoa flakes, tomato paste, Worcestershire sauce, Italian seasoning, garlic powder, salt, and pepper. Place mixture in loaf pan and spread out into an even layer. Bake for 50 minutes, or until instant-read thermometer inserted into centre reads 160 F (71 C). Spread on Raspberry Chipotle Glaze, if using. Let loaf cool for 10 minutes before slicing. Serves 6. Each serving contains: 293 calories; 21 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 31 g total carbohydrates (4 g sugars, 4 g fibre); 338 mg sodium Top it off A good sauce or glaze can put any loaf over the top, so to speak. Raspberry Chipotle Glaze In small saucepan, stir together 1/2 cup (125 mL) raspberry jam, 1 minced shallot, 1 minced garlic clove, 1 tsp (5 mL) minced chipotle chili pepper in adobo sauce, 1 tsp (5 mL) fresh thyme, and juice of 1/2 lemon. Cook over medium-high heat uncovered until thickened, about 5 minutes. If the mixture thickens toomuch, stir in some additional jam. Spread over loaf immediately after cooking. source: " Loafing Around ", alive #389, March 2015

Sustainable Pacific halibut is gently cooked in a sophisticated red sauce that makes this dish a great catch with restaurant-worthy appeal. And who doesn’t love a side of herbalicious roasted potatoes? When shopping for a jarred marinara sauce, look for one without added sugar and that is lower in sodium. 2 Tbsp (30 mL) grapeseed oil or sunflower oil, divided 1 1/4 lb (680 g) small red potatoes, quartered 1 Tbsp (15 mL) Italian seasoning 1/2 tsp (2 mL) salt, divided 1/2 tsp (2 mL) black pepper, divided 1 small fennel bulb, thinly sliced 2 garlic cloves, chopped 1 tsp (5 mL) fennel seeds 1/2 tsp (2 mL) cumin seeds 1/4 tsp (1 mL) red chili flakes 1/2 cup (125 mL) dry red wine 2 cups (500 mL) sugar-free marinara sauce 1 lb (450 g) skinless Pacific halibut fillets 1 cup (250 mL) cooked or canned chickpeas 1/3 cup (80 mL) pitted black olives, sliced 1/4 cup (60 mL) flat-leaf parsley Lemon wedges Preheat oven to 400 F (200 C). Toss potatoes with 1 Tbsp (15 mL) oil, Italian seasoning, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) black pepper. Place potatoes on rimmed baking sheet and roast for 30 minutes, stirring a couple of times, or until tender. Meanwhile, heat remaining oil in large skillet over medium-low heat. Add sliced fennel, season with remaining salt and pepper, and cook until very soft, stirring regularly, about 12 minutes. Add garlic, fennel seeds, cumin seeds, and red chili flakes; cook for 1 minute. Add red wine, raise heat to medium, and simmer for 3 minutes. Add marinara sauce and simmer for another 3 minutes. Place halibut, chickpeas, and olives in sauce. Cover skillet, reduce heat to medium-low, and cook until fish is opaque throughout, flipping once, about 13 minutes. Divide sauce and fish among shallow serving bowls. Garnish with parsley and serve with lemon wedges. Serve alongside roasted potatoes. Serves 4. Each serving contains: 462 calories; 33 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (10 g sugars, 8 g fibre); 509 mg sodium source: " A Red Inspired Menu ", alive #388, February 2015

Slowly cooking the onion is a simple technique to coax out more of its naturally sweet flavour, making it a perfect counterpoint to the earthy mushrooms in this frittata. 1 Tbsp (15 mL) unsalted butter 1 large yellow onion, thinly sliced 1 lb (450 g) cremini mushrooms, sliced 2 garlic cloves, chopped 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 1 Tbsp (15 mL) fresh thyme or 1 tsp (5 mL) dried thyme 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper Melt butter in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook until translucent, about 5 minutes. Reduce heat to low, sprinkle onion with salt, cover pan, and cook for 30 minutes, stirring occasionally, or until onions are golden. Preheat oven to 400 F (200 C). Return heat to medium, place mushrooms and garlic in pan, and heat until mushrooms have softened. In large bowl, whisk together eggs, milk, thyme, salt, and pepper. Carefully pour egg mixture into skillet without displacing pan’s contents. 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 4. Each serving contains: 230 calories; 17 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 11 g total carbohydrates (5 g sugars, 1 g fibre); 296 mg sodium source: " 30-Minute Meals ", alive #384, October 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