Food

This dish provides a flavourful twist on the famous patatas bravas that many of us know and love. Here, traditionally crispy potatoes in a spicy tomato sauce are swapped out for roasted butternut squash and a smoky pepper sauce. This dish offers fantastic umami flavour loaded with smoky and subtle bitter notes, compliments of roasted red peppers. The creamy sweet garlic yogurt drizzle is the perfect accompaniment to balance the bold piquancy. A perfect couple! Get saucy Keep this 5-minute yogurt sauce on hand to liven up a variety of vegetables and other dishes. Get creative!

With current pandemic restrictions, it’s unlikely many of us will be venturing south any time soon. Instead, we’ve brought the flavours of Mexico to you with this recipe—a delicious and light stew, reminiscent of a dish served on the beaches in Zihua. The brightly coloured squash is paired with hot peppers and roasted tomatoes, then spiked with lime. It’s a perfect antidote to a cold January night. For a creamier stew, give it a few pulses with a handheld immersion blender before adding diced pepper and collards. Some like it hot; some not The use of hot peppers is extremely individual. Some can comfortably eat the hottest of peppers while others can barely handle a little black pepper. In this recipe, we’ve included some hot pepper options. With jalapeno being the least hot, add or eliminate peppers as desired. And in the event of taste buds on fire, be sure to have plenty of plain yogurt available to provide edible soothing relief.

This warm and satisfying dish pays homage to slow-cooked North African tagines, but comes together in no time, combining sweet apricots with savoury and tender vegetables, legumes, and chicken. As with the black quinoa and lentil pilaf, the spices can be premixed at home if you’re heading out of town, making for efficient packing without sacrificing flavour. Using a fresh lemon (which doesn’t need to be refrigerated) also means you won’t need to lug a bottle of lemon juice along. Feel free to add other vegetables such as sweet potato, squash, parsnips, turnip, or cauliflower, or swap in dried figs, dates, or prunes for apricots. Any type of olives will work––e.g. green, purple, or black––and though you don’t need an entire jar for the recipe, you can serve the rest as an appetizer or snack. You can use dried chickpeas, soaked overnight, drained, and simmered in water until tender, or you can use canned, which saves time. Be sure to drain and rinse canned chickpeas thoroughly in water before using to significantly reduce the sodium content.

Kitchari is an Ayurvedic staple and is extremely good for digestion. Split peas, moong dal, lentils … kitchari is made from many types of pulses. Our version includes split peas and rice soaked overnight to make it even more digestible. Coupled with spices, ginger, and greens, it’s a cleansing life-giving meal in a bowl—particularly in this season. Kitchari can also be served as a base for roasted vegetables, providing additional nutritional benefits. Diced roasted butternut squash, cauliflower florets, broccoli, and dark leafy greens such as spinach or kale all offer added nutrients. But stick to adding only one or two additional veggies to keep it simpler on the digestive system to process. The longer you soak split peas, the easier they are to digest.

This soup is the perfect way to get your kids to eat a boatload of veggies. You’ll feel good knowing they’re getting a megadose of vitamins and minerals essential to ward off the common cold and flu, as well as fiber for a healthy digestive system. If you don’t have butternut squash on hand, just swap in sweet potato instead. Smooth Move If you have little ones who are just learning to eat or kids who love pureed soups, simply remove the bay leaf, pop this soup into a high-powered blender, and blitz until smooth and creamy.

This soup is the perfect tool to get your kids to eat a variety of vegetables, because it’s chock full of so many of them. The combination together provides an earthy, yet not overpowering flavour. You’ll feel good knowing your kids are getting a megadose of vitamins and minerals essential to ward off the common cold and flu, and fibre for a healthy digestive system. If you don’t have butternut squash on hand just swap in sweet potato instead. Tip If you have little ones who are just learning to eat or kids who love puréed soups, simply pop the whole soup into a high-power blender until smooth and creamy. If you plan on doing this, just remember to remove the bay leaf as it’s meant just to simmer in the soup.

How can something so satisfying also be good for you? The full flavour begins with a mirepoix that is gently sautéed until vegetables are very soft and almost caramelized. And the rich red tomatoes and tomato paste are excellent for heart-healthy eating. Double up the recipe and store extras in the freezer for a speedy mid-week supper. Wine pairing Look for a red wine that is a little more acidic, such as a bottle of Chianti or a Pinot Noir. And if you’re really feeling flush and want to splurge or impress, crack open a bottle of aged Barolo. Tip This dish is excellent for vegan diets. Serve with an egg-free pasta or spoon ladles of the Bolognese over wedges of roasted butternut squash for extra yum!

Whether in the form of a cake or cookies, nothing quite compares to the warm and spicy aroma of freshly baked gingerbread. This smoothie delivers all of gingerbread’s spicy comfort in only five minutes. The kefir gives a good dose of probiotics to keep your tummy happy, and the pumpkin purée and rolled oats provide fibre to keep you feeling satisfied and away from the gingerbread men. Tip If you don’t have any pumpkin purée on hand, try substituting the same amount of sweet potato or butternut squash purée.

A hint of Mexico or Peru leaps out of this delicious dish. With the combination of hot chipotle mellowed by cocoa and a creamy nut butter—the blend of flavours is superb. We’ve spooned the sauce over squash, but any root vegetable would honour it with equally delicious results. Top it up with what we’ve suggested, or jazz it up with diced fresh tomatoes, dollops of Mexican crema, and toasted pepitas. Tip Double up on the Smoky Rich Tomato Sauce recipe and freeze in smaller containers. It’s delicious served over pasta or rice.

Weekend breakfasts offer the time for creating a satisfying meal. When it comes to hash, one can include any number of ingredients, such as squash or sweet potatoes, and even topping it with a poached egg for more protein. In our version, we added sunchokes (also called Jerusalem artichokes) for a lovely texture and flavour that’s perfect for the season. Tips Breakfast Hash is also delicious as a filling for omelettes or large, thin crepes. Sunchokes, also known as Jerusalem artichokes, are a bit like a cross between a water chestnut and a potato. They’re so easy to prepare, since you don’t need to peel; just scrub clean and slice or dice. In a pinch, you can substitute with canned water chestnuts.

Fill this free-form rustic tart with your favourite combination of seasonal fruits, from sweet berries in the spring, juicy stone fruits in the summer, apples, pears, and dates in the fall, to pumpkin, sweet potatoes, and squash in the winter. Cook’s Tips: The dough can be made two days ahead. Store well wrapped in the refrigerator, or freeze for up to a month. Excerpted with permission from 21 of Canada’s greatest chefs present Inspired Cooking, benefitting InspireHealth Supportive Cancer Care (Fresh Air Publishing).

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.

This delicious meatless entrée is perfect as a side dish for the vegetarians in your Christmas crowd. But it also serves as a lovely stand-alone brunch dish. It’s delicious served with a creamy butternut squash soup and accompanied by a crisp salad. Substitute carrots and beans with roasted asparagus, and add a little lemon zest to pack a punch. Make-ahead tips Prepare vegetable filling the day before. Cool and refrigerate in tightly covered container. Bring to room temperature before baking in puff. Roll out puff pastry and refrigerate, covered, on prepared baking sheet overnight, if you wish.

For those who cannot or choose not to eat dairy or gluten, and even for those who can, this vegan chocolate pumpkin pie is the answer to the chocolate-covered good life. The pumpkin flavour is barely detected, instead acting as a structural backbone for the pudding. And, pumpkin provides antiaging skin support thanks to its high vitamin A content. Storage Store squash and pumpkin in a dark, cool place away from direct sunlight for 2 to 3 months. Orange zest, espresso powder, peppermint, or any other chocolate flavour pairing you can dream up may be added to the filling.

Making applesauce is one of the most efficient ways of tackling your bounty of apples. With just three ingredients—apples, water, and lemon juice—it’s a sweet treat you can feel good about. Storage Store loose apples in the crisper drawer of your refrigerator for up to 4 months. Tip Beyond French toast, use applesauce in baked goods, dressings, smoothies, and (my favourite way) paired with thick Greek yogurt and granola, lending natural sweetness and moisture to all of the above. Tip Instead of applesauce, use another seasonal produce purée in the batter, such as pear, squash, carrot, pumpkin, or rutabaga.

This lovely dal lends itself well to diced butternut squash in place of lentils. The kick of lime and smooth, creamy yogurt swirled on top add delicious tartness and visual eye appeal. Tip: To make ghee, gently simmer butter in a saucepan until it begins to caramelize, which makes it nutty tasting and aromatic. If you’re concerned about sodium, substitute water for vegetable broth, or use half broth and half water. Sometimes it’s difficult to find seeds such as mustard or cumin. In such cases, the soup is made equally delicious by adding more ground cumin to the broth and a bit of Dijon and vinegar.

Homemade salad dressing should be an integral part of everyone’s cooking repertoire—the basic formula is easily adjusted based on what you have in the cupboard. The nutty flavour of pumpkin seed oil combines beautifully with peppery arugula. Lighten up Pumpkin seed oil is quite rich, so it is best supplemented in a dressing with an equal amount of extra-virgin olive oil to lighten it up. Did you know? Pumpkins and their seeds are ancient superfoods and have been consumed since early civilization in all parts of the Americas. Shopping tips Optimal pumpkins for roasting are small sugar pumpkins rather than the larger carving pumpkins, which can be too stringy. Kabocha or red kuri squash are good substitutes. Choose raw unsalted pumpkin seeds, keep them in the fridge or freezer to prevent rancidity, and roast them yourself as needed. Keep the oven temperature under 325 F (160 C) to protect the healthy fats, and watch them closely, as they can burn quickly.

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

Almond Blueberry Pancake Mix Place 4 cups (1 L) organic whole wheat pastry flour, oat flour, or whole spelt flour, 2 cups (500 mL) almond flour, 1 cup (250 mL) dried blueberries, 2 Tbsp (30 mL) cinnamon, 2 Tbsp (30 mL) baking powder, 1 Tbsp (15 mL) baking soda, and 1 1/2 tsp (7 mL) salt in mixing bowl and use whisk to distribute ingredients evenly. Divide among gift jars. Instructions: Place 1 cup (250 mL) pancake mix in mixing bowl. In separate bowl, stir together 1 beaten egg and 1 cup (250 mL) milk. Stir wet ingredients into dry and let rest for 10 minutes. Pour 1/4 cup (60 mL) batter for each pancake (makes 8 pancakes). Orange Licorice Rooibos Tea Mix Using vegetable peeler, remove rind from 2 oranges. Place orange rinds on parchment-lined baking sheet and bake at your oven’s lowest temperature for 3 to 4 hours, or until rinds have dried completely and curled. Turn off oven and let cool in oven. Pulverize orange rind in spice grinder or mortar and pestle. Stir together orange powder, 2 oz (56 g) plain rooibos tea and 1 oz (28 g) licorice root. Divide tea mixture among small glass containers. Instructions: Place a heaping tablespoonful of tea mix in tea strainer and add steaming water; steep for 3 to 4 minutes. Mayan Hot Chocolate Mix Finely chop 6 oz (170 g) dark chocolate and mix with 1 cup (250 mL) cocoa powder, 2/3 cup (160 mL) coconut sugar, 1/3 cup (80 mL) powdered milk or powdered coconut milk, 1 tsp (5 mL) cinnamon, 1/4 tsp (1 mL) cayenne or chili powder, and 1/4 tsp (1 mL) salt. Pour into airtight jars. Instructions: Mix 2 to 3 Tbsp (30 to 45 mL) cocoa mixture with 1 cup (250 mL) milk of choice and warm in a saucepan. Za’atar Spice Mix Mix together 1/2 cup (125 mL) dried thyme, 1/4 cup (60 mL) crushed sumac, 1/4 cup (60 mL) toasted sesame seeds, and 1 tsp (10 mL) sea salt. Divide among gift jars. Instructions: Use in dips; blend into pasta salads; rub on fish or chicken; or sprinkle on roasted vegetables (such as winter squash, potatoes, eggplant, mushrooms), pizza, toasted pitas, scrambled eggs, and popcorn. source: " Love Bites ", alive #386, December 2014

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

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

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