Food

Fried rice is a takeout staple loaded with sodium, preservatives, and far too much oil. In this makeover, smoked tofu mimics the rich “fried” flavour; while black rice, an antioxidant-packed whole grain, replaces white rice, even keeping its shape in a scorching hot pan. Instead of tofu, boneless, skinless organic chicken breasts can be substituted. Cube and fully cook chicken in the wok or pot before adding the vegetables, or use leftover cooked chicken.

If looks could kill, this dish would be doing hard time. Buttery salmon, an umami-sweet carrot sauce, and fetching black rice team up in this swoon-worthy dish. The dark side Not to be confused with wild rice, heirloom black rice can be found in health food stores and Asian markets.

Here is a dish that is as fetching to the eye as it is delectable to the palate. Buttery salmon, a vibrant sauce featuring earthy-sweet seasonal peas, and toasty fried shallots make it worthy of company. If preferred, you can also use skinless salmon.

Miso and maple syrup are a surprising pairing that work together beautifully to elevate salmon’s buttery flesh. Serve with roasted potatoes, grilled asparagus spears, or even on a bed of soba noodles. Woodn’t you know? Cooking your catch of the day on cedar planks not only infuses the salmon with smoky, woody flavour, but also encourages even cooking and protects the fish from direct heat—so there is less risk of dealing with a sticky situation. Be sure to only use untreated cedar.

Forget the heavy, stick-to-your-ribs stews of winter: this zesty and bright creation will leave you feeling light and revitalized. Whenever possible, use organic ingredients. If you have leftover cooked brown rice, quinoa, or pasta, stir that in along with the chickpeas. 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, halved and cut into thin rounds 2 medium carrots, cut on the diagonal into thin slices 2 cups (500 mL) halved radishes 2 cups (500 mL) cooked chickpeas 1 cup (250 mL) vegetable broth 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) ground pepper 2 cups (500 mL) fresh spinach 1 cup (250 mL) fresh or frozen peas Zest of 1 lemon 2 Tbsp (30 mL) lemon juice In large pot or Dutch oven, heat oil over medium heat. Add onion, carrots, and radishes. Sauté for 10 minutes, or until vegetables become slightly tender. Add chickpeas, broth, salt, and pepper. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes, or until vegetables are very tender. Immediately before serving, stir in spinach, peas, lemon zest, and lemon juice. Once spinach is bright green and wilted, about 1 minute, serve. Serves 4. Each serving contains: 274 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 36 g total carbohydrates (10 g sugars, 8 g fibre); 442 mg sodium source: " Early Spring Produce ", 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

Think of red quinoa as a cheery version of the more customary beige. Spicy-sweet peppadew peppers add a little zing to this salad. Look for them in the deli section of grocers or use roasted red peppers as an alternative. Serve as an accompaniment to dinner or a standalone at lunch. 3/4 cup (180 mL) red quinoa 1 1/4 cups (310 mL) low-sodium vegetable broth 1 cup (250 mL) pomegranate seeds 1 cup (250 mL) quartered peppadew or sweet piquanté peppers 1 pint (500 mL) cherry tomatoes, halved 1/2 cup (125 mL) chopped fresh mint 1/2 cup (125 mL) chopped flat-leaf parsley 1/3 cup (80 mL) sliced pecans 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil Juice of 1/2 lemon 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 3 oz (85 g) feta cheese, diced Place quinoa in fine-mesh sieve and rinse well. Heat heavy-bottomed, medium-sized saucepan over medium heat. Add quinoa and heat until dry and grains begin to smell toasty, about 5 minutes. Add broth, bring to a simmer and heat until quinoa is tender, about 15 minutes. Drain any excess water and set aside to cool. Fluff quinoa with fork and toss with pomegranate seeds, peppadew peppers, cherry tomatoes, mint, parsley, and nuts. In small bowl, whisk together oil, lemon juice, salt, and pepper. Toss dressing with quinoa salad. Divide salad among serving plates and garnish with feta. Serves 5. Each serving contains: 252 calories; 7 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 26 g total carbohydrates (8 g sugars, 0 g fibre); 303 mg sodium Tip: To remove the seeds (also called arils) from a pomegranate without turning your kitchen into a scene from a horror movie, submerge a quartered pomegranate in a large bowl of water. You can then pull apart the fruit with your hands—the seeds will sink while the inedible white membrane will float to the surface. Skim off membrane and drain seeds. source: " A Red Inspired Menu ", alive #388, February 2015

And, of course, no day of eating red is complete without tomato-infused dishes, which brings the potent cancer-fighting antioxidant lycopene to the table. From sun-up to sun-down, these palate-pleasing red food recipes will surely award you a bounty of hugs and kisses. Infinitely better than anything from a can, this painted red soup tastes like it should be more of a high-flying kitchen effort than it is. When fresh tomatoes are out of season, canned San Marzano should be your go-to tomatoes for soups and sauces, as they are revered for their fruity sweetness. The Parmesan wafers make a fanciful accompaniment to the soup. 1 Tbsp (15 mL) grapeseed oil or sunflower oil 2 leeks, thinly sliced 1/2 tsp (2 mL) salt 2 garlic cloves, thinly sliced 2 cups (500 mL) lower-sodium vegetable broth 1 - 28 oz (796 mL) can San Marzano tomatoes 1 cup (250 mL) sliced roasted red pepper 1 tsp (5 mL) dried thyme 1 tsp (5 mL) sweet smoked paprika 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) honey Juice of 1/2 lemon 1 cup (250 mL) grated Parmigiano- Reggiano cheese In large saucepan, heat oil over medium-low heat. Add leeks and salt; cook, stirring occasionally, until leeks are softened and browned. Add garlic; heat for 1 minute. Place broth, tomatoes, red pepper, thyme, paprika, and black pepper in saucepan. Bring to a boil, reduce heat, and simmer covered for 15 minutes. Stir in honey and lemon juice. Place soup in blender or food processor container and blend until smooth. Blend in batches if necessary. Return soup to pot and heat for 5 minutes. To make Parmesan crisps, preheat oven to 350 F (180 C). Line baking sheet with parchment paper or silicone baking mat. Mound tablespoonfuls of cheese at least 2 in (5 cm) apart. Gently flatten out mounds with back of a spoon, making sure rounds are not touching each other. Bake until cheese is melted and slightly golden, about 6 minutes. Remove from oven and do not disturb until completely cooled and firm to the touch, about 20 minutes. Using thin spatula or knife, carefully lift crisps from baking sheet. Divide soup among serving bowls and top each with Parmesan crisps. Serves 6. Each serving contains: 174 calories; 11 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 16 g total carbohydrates (8 g sugars, 2 g fibre); 429 mg sodium source: " A Red Inspired Menu ", alive #388, February 2015

You will never know that there is not an ounce of dairy in this comfort-food classic. Dairy-Free Cheese Sauce 2/3 cup (160 mL) raw unsalted cashews 1/2 cup (125 mL) grated carrot 1 cup (250 mL) boiling water 1/4 cup (60 mL) nutritional yeast 2 Tbsp (30 mL) Dijon mustard 1/2 garlic clove, minced 1 tsp (5 mL) sea salt 1 tsp (5 mL) white vinegar 1/4 tsp (2 mL) ground black pepper 1/8 tsp (0.5 mL) ground nutmeg Noodles 2 cups (500 mL) uncooked gluten-free or whole grain macaroni noodles Preheat oven to 350 F (180 C). Line large rimmed baking sheet with parchment paper; set aside. To prepare cheese sauce, in blender, combine raw cashews and grated carrot with boiling water. Carefully blend until smooth. Add remaining sauce ingredients and purée until completely creamy. Set aside. To prepare noodles, bring large pot of water to a boil. Add noodles and cook according to package directions. Drain; do not rinse. Place hot pasta back in pot and stir in prepared cheese sauce. Divide mixture evenly among 6 small ovenproof 250 mL glass Mason jars. Place uncovered jars on prepared baking sheet. Bake for 15 minutes, until bubbly. Cool slightly until you can comfortably use an oven mitt to fasten lids of jars. Transfer to thermal lunch bag with a hot water bottle to keep warm, along with forks. Since there are no eggs or dairy, there is little risk of spoilage at this temperature during travel time. Serves 6. Each serving contains: 227 calories; 10 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 33 g total carbohydrates (1 g sugars, 5 g fibre); 469 mg sodium source: " Picnic of Plenty ", alive #384, October 2014

Our lovely pea soup is delicious on a warm evening. And, should the nighttime temperature take a sudden dive, this soup can also be served warm. Whenever possible, make it with organic ingredients. 1 Tbsp (15 mL) unsalted butter 2 large shallots, peeled and diced 1 garlic clove, minced 4 cups (1 L) low-sodium chicken stock 6 cups (1.5 L) frozen peas, thawed 1 tsp (5 mL) peeled, grated fresh ginger 1/4 cup (60 mL) lightly packed Italian parsley 1/4 cup (60 mL) lightly packed mint leaves 1 to 2 tsp (5 to 10 mL) fresh lemon juice Sea salt and white pepper, to taste 1/4 cup (60 mL) crème fraîche, whisked Fresh pea shoots, for garnish Melt butter in medium-sized saucepan over medium heat. Add shallots and sauté just until soft. Stir in garlic and sauté for another minute. Be careful not to let shallots and garlic brown. Stir in chicken stock and bring to a gentle boil. Remove from heat and stir in peas and grated ginger. Do not cook peas or they will lose their bright green colour. Stir in herbs. Whirl in blender or use hand-held immersion blender and purée until soup is very smooth. Add a little water if soup is too thick. Add lemon juice, salt, and pepper to taste, and strain if you wish. Refrigerate until chilled, about 2 hours. To serve, place in small bowls and garnish with a dollop of crème fraîche and a few pea shoots. Serves 8. Each serving contains: 164 calories; 9 g protein; 6 g total fat (3 g sat. fat, 0 g trans fat); 20 g total carbohydrates (7 g sugars, 5 g fibre); 293 mg sodium source: " Cool Summer Soups ", alive #382, August 2014

Picnic like a pro! Grain-based salads won’t wilt, and they taste better the longer they sit. 1/2 cup (125 mL) extra-virgin olive oil 1 tsp (5 mL) cumin seeds 1 Tbsp (15 mL) curry powder 1 tsp (5 mL) ground cardamom 3 Tbsp (45 mL) apple cider vinegar 1 lemon, zest and juice 3 cups (750 mL) cooked brown rice or farro 2 to 3 radishes, thinly sliced 1 mango, peeled and cut into cubes 1/2 cup (125 mL) fresh peas 1/3 cup (80 mL) fresh or dried blueberries or cherries 5 cups (1.25 L) baby arugula 1/3 cup (80 mL) chopped toasted walnuts or pistachios Heat oil in frying pan over medium heat. When warm, stir in cumin seeds. Once seeds start to sizzle, remove from heat. Stir in curry powder and cardamom. Let stand until cool. Pour vinegar into large bowl and stir in lemon zest and juice. Gradually whisk in cooled oil. Add rice or farro, radish, mango, peas, and blueberries or cherries. Toss to mix. Divide among 10 Mason jars or large mugs, or spoon into large storage container. Top each with a handful of arugula, then sprinkle nuts overtop. Refrigerate until ready to eat. Salad can be made the night before serving. Serves 10. Each serving contains: 223 calories; 3 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 21 g total carbohydrates (5 g sugars, 3 g fibre); 8 mg sodium source: " Splendour in the Grass ", alive #381, July 2014

This makes a big batch of mouth-warming good hummus. Use half for the wraps and the remainder for dip with crunchy veggies as a picnic extra. Hummus 1 - 14 oz (398 mL) can cannellini beans or chickpeas, rinsed and drained 1/2 cup (125 mL) tahini paste 1/3 cup (80 mL) extra-virgin olive oil 2 garlic cloves, minced 1 lemon, juiced 3 Tbsp (45 mL) hot water 2 Tbsp (30 mL) Sriracha sauce (a hot chili sauce originating in Thailand) Wraps 2 zucchini 1 large eggplant 1 Tbsp (15 mL) extra-virgin olive oil Sea salt and ground black pepper, to taste 8 large organic whole wheat flour or corn tortillas 1/4 cup (60 mL) toasted pine nuts 2 cups (500 mL) washed spinach leaves, shredded For hummus, place beans in food processor and pulse to chop. Add remaining ingredients and whirl until puréed as fine or coarse as you like. Makes 2 cups (500 mL) hummus. For wraps, slice zucchini and eggplant lengthwise into thin strips. Lightly brush slices with oil and sprinkle with salt and pepper, if using. Grill over medium-high heat (or broil) until charred, 2 to 3 minutes per side. Let cool, then slice eggplant into smaller strips. To assemble wraps, spread tortillas on counter. Spread 2 Tbsp (30 mL) hummus over each, then sprinkle with pine nuts and spinach. Divide grilled vegetables along bottom halves of tortillas. To wrap, fold in the two sides of tortilla. Roll up, tucking in edges to form a tight cylinder. Wrap each individually in parchment paper or pack in resealable container. Serves 8. Each serving contains: 318 calories; 10 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 35 g total carbohydrates (5 g sugars, 7 g fibre); 205 mg sodium Tip for the road: Go gluten free by making this recipe into mini sandwiches using your favourite gluten-free sliced bread. source: " Splendour in the Grass ", alive #381, July 2014

A muffaletta is a sub-style sandwich stuffed into a round loaf. Typically it’s loaded with deli meat, but this version takes advantage of fresh summer tomatoes, sweet roasted peppers, marinated artichokes, and loads of kale. The secret to the sandwich is the olive spread: this is the main flavour base so it needs to pack big, bold flavour. For best results, use a mix of black and green olives with a hint of garlic. 1/4 cup (60 mL) chopped pitted black olives 1/4 cup (60 mL) chopped pitted green olives 1 Tbsp (15 mL) capers 1 Tbsp (15 mL) lemon or lime juice 1 Tbsp (15 mL) extra-virgin olive oil 1 garlic clove, minced 1 large round organic bread loaf (try rye or your favourite gluten-free option) 6 marinated artichokes, chopped 3 roasted red peppers, patted dry and thickly sliced 2 yellow tomatoes, thickly sliced 1 avocado, sliced 1/4 red onion, cut into rings 4 large kale leaves, shredded Place olives, capers, lemon or lime juice, olive oil, and garlic in food processor. Whirl to form a coarse purée. Slice bread in half horizontally. Tear out soft bread centre, leaving a shell about 1 in (2.5 cm) thick. (Freeze torn-out bread and use to make bread crumbs another day.) Spread top and bottom shell with olive mixture. Cover bottom with artichokes, red peppers, tomatoes, avocado, and onion rings. Finish with kale. Cover with top bread shell, then gently press down. Wrap snugly in kitchen towel and pack in a cookie tin so it keeps its shape and catches any drips. Refrigerate until ready to eat. Flavour improves as it sits. Cut into wedges and serve. Serves 8. Each serving contains: 219 calories; 6 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 29 g total carbohydrates (4 g sugars, 6 g fibre); 466 mg sodium source: " Splendour in the Grass ", alive #381, July 2014

This fresh roll is filled to the brim with a garden’s bounty of vegetables. Although delicious made with sushi rice, making these creative rolls with cauliflower “rice” ensures you get an extra boost of vitamin C. 1 small head of cauliflower, trimmed into florets 1 Tbsp (15 mL) tahini 1/4 tsp (1 mL) freshly grated ginger 2 tsp (10 mL) extra-virgin olive oil, divided 1 tsp (5 mL) apple cider vinegar 1/4 tsp (1 mL) each salt and freshly ground black pepper, plus extra 5 medium-sized collard green leaves, washed and dried 1 large carrot, grated 1/2 English cucumber, cut into thin matchsticks 1 large yellow bell pepper, cut into thin matchsticks 1 avocado, thinly sliced 2 tomatoes, seeded and finely diced 1/4 tsp (1 mL) Sriracha sauce or favourite hot sauce, or more to taste 1 tsp (5 mL) chopped fresh chives 1 tsp (5 mL) chopped fresh cilantro and/or fresh mint Pinch of salt and pepper Pickled ginger (see recipe for Pickled Ginger, page 114) In bowl of food processor fitted with a steel blade, pulse together cauliflower, tahini, ginger, 1 tsp (5 mL) olive oil, cider vinegar, salt, and pepper. Scraping down sides of bowl as needed, pulse until everything is thoroughly incorporated and resembles rice. Set aside. Bring large pot of water to a boil. Trim away stalks from collard greens and, gently running the knife blade parallel to the leaf, fillet off the thick part of the stalk that runs down each leaf. Take care to not puncture the leaf as you do this. Blanch collard leaves in boiling water for 3 seconds before rinsing under cold water until cooled. Pat dry and lay 1 collard leaf on sushi mat, making sure centre vein runs horizontal. Cover with thin layer of cauliflower “rice,” leaving 1 in (2.5 cm) border at bottom of leaf. Arrange some carrot, cucumber, bell pepper, and avocado in a line lengthwise across the middle of the “rice.” Beginning with the side that has the border of collard exposed, use sushi mat to help tightly roll leaf over filling to enclose. Set aside, seam side down, while preparing remaining rolls. In small bowl, stir together tomatoes, hot sauce, chives, cilantro or mint, 1 tsp (5 mL) olive oil, and a pinch of salt and pepper. To serve, slice each roll into 8 pieces. Arrange on plate and top each piece with some tomato sauce. Serve immediately with pickled ginger alongside. Serves 8. Each serving contains: 90 calories; 2 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 8 g total carbohydrates (2 g sugars, 4 g fibre); 100 mg sodium source: " Summer Sushi ", alive #380, June 2014

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

When shopping for fresh seafood, make sure to inquire about the sustainable seafood options available. Pole- and troll-caught albacore or ahi tuna are sustainable choices that ensure the health of our oceans and fish stocks for years to come. 1/4 cup (60 mL) plain yogurt 1/2 tsp (2 mL) low-sodium soy sauce or tamari sauce 1/8 tsp (0.5 mL) toasted sesame oil 1 tsp (5 mL) freshly grated ginger 1 ripe avocado, peeled and pitted Zest of 1 orange 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) freshly ground black pepper 1/2 lb (225 g) sashimi-grade albacore or ahi tuna loin 1 tsp (5 mL) avocado oil or grapeseed oil 1 1/2 cups (350 mL) prepared sushi rice (see recipe for Sushi Rice ) 1 green onion, sliced 1 tsp (5 mL) black sesame seeds 2 radishes, thinly sliced, for garnish Microgreens or pea shoots, for garnish In blender, mix together yogurt, soy sauce, sesame oil, ginger, avocado, and 3 Tbsp (45 mL) water until thoroughly combined and smooth. Adjust consistency with a little extra water if desired. Refrigerate sauce until ready to use. In small bowl, stir together orange zest, salt, and pepper. Sprinkle mixture over tuna, pressing to adhere. Preheat oil in frying pan over medium-high heat. Add tuna and sear for 20 to 30 seconds on each side. Remove tuna and transfer to plate. Refrigerate tuna until cold, about 30 minutes. This will make it easier to slice. Meanwhile, stir together sushi rice, green onion, and sesame seeds. Cover with damp cloth and set aside. With sharp knife, slice tuna into 16 thin slices. When ready to assemble nigiri, wet your hands to help prevent rice from sticking to them while working. Gather a generous tablespoon of rice in one hand. Squeeze and roll rice into a long oval about 2 in (5 cm) in length. Continue moulding rice until you have 16 ovals. Smear a small amount of ginger sauce over bottom of tuna before draping a slice over each oval of rice. Transfer to serving plate and garnish each nigiri with radishes and microgreens. Serve nigiri right away with extra creamy ginger sauce alongside for dipping. Serves 8. Each serving contains: 124 calories; 9 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 12 g total carbohydrates (1 g sugars, 3 g fibre); 176 mg sodium source: " Summer Sushi ", alive #380, June 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. 1/3 cup (80 mL) unseasoned rice vinegar 1 1/2 Tbsp (22 mL) natural cane sugar 1/2 tsp (2 mL) salt 2 in (5 cm) piece dried kombu (optional) 2 cups (500 mL) short grain brown rice 4 cups (1 L) cold water In small saucepan, stir together vinegar, sugar, salt, and kombu (if using). Place saucepan over medium heat and warm mixture, stirring occasionally, until sugar and salt dissolve. Remove saucepan from heat and set aside to cool to room temperature. Discard kombu. If not intending to use right away, this seasoned vinegar can be stored in an airtight container in the refrigerator for up to 1 month. Rinse rice in several changes of cold water. Place rice and measured water in heavy bottomed saucepan, cover, and bring to a boil over high heat. Reduce heat to low and simmer, covered, for about 35 to 45 minutes, or until water is absorbed. Remove saucepan from heat and let sit, covered, for 10 minutes. Transfer rice to large non-metallic bowl. Using rubber spatula, repeatedly slice through rice at an angle to separate the grains, while gradually pouring in seasoned vinegar at the same time. Once all vinegar has been incorporated, continue to slice rice mixture with one hand while fanning rice with the other hand until almost cool, about 4 minutes. Cover rice with damp cloth until ready to use. Sushi rice will keep at room temperature for about 4 hours covered with a damp cloth. Makes about 5 cups (1.25 L) sushi rice. Each 1/2 cup (125 mL) serving contains: 144 calories; 3 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 31 g total carbohydrates (2 g sugars, 1 g fibre); 122 mg sodium source: " Summer Sushi ", alive #380, June 2014

A double shot of seaweed—nori and wakame—lends this dish a salty flavour without an excess of sodium. The nori garnish is a version of furikake, a Japanese condiment typically sprinkled over rice. If desired, rainbow trout or Arctic char can be used in lieu of salmon. 1 cup (250 mL) brown rice 1 lb (450 g) wild salmon, cut into 4 equal-sized pieces 2 nori sheets 1/4 cup (60 mL) sesame seeds 1 tsp (5 mL) sesame oil 1/2 oz (14 g) dried wakame seaweed 1 English cucumber 2 medium carrots 2 green onions, white and green parts only, thinly sliced Juice of 1/2 lemon Place rice and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, cover, and simmer until tender, about 25 minutes. Drain excess water. Preheat oven to 400 F (200 C). Place salmon on parchment paper-lined baking sheet and bake until just cooked through, about 12 minutes. Using kitchen shears, cut nori into small pieces and combine with sesame seeds. Heat skillet over medium heat and toast nori mixture for 3 to 4 minutes, or until fragrant and sesame seeds have browned. Stir in sesame oil. Place wakame in large bowl, cover with water, and let rehydrate for 10 minutes. Drain, squeeze out excess moisture, and chop into small pieces. Slice cucumber in half lengthwise, scrape out seeds, and thinly slice horizontally. Slice carrots into thin matchsticks. Toss together rice, wakame, cucumber, carrots, and green onions. Divide rice mixture among serving plates and top with salmon. Squeeze lemon juice over salmon and garnish with nori mixture. Serves 4. Each serving contains: 346 calories; 33 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 20 g total carbohydrates (3 g sugars, 4 g fibre); 124 mg sodium source: " 5 Flavour Surprises ", alive #380, June 2014

These wraps work equally well as nourishment for lunch or dinner. You shouldn’t feel bitter about doing without the flour wraps in favour of radicchio. It’s a swap that saves on calories and adds a healthy dose of vitamin K to help with bone building. If you want to turn this dish into an appetizer, consider spooning the chickpea mixture into endive leaves. 2 cups (500 mL) cooked or canned chickpeas, drained and rinsed 1/3 cup (80 mL) chopped walnuts 1/4 cup (60 mL) chopped parsley 3 oz (85 g) diced feta cheese 1 garlic clove, minced 1 Tbsp (15 mL) lemon juice 1/8 tsp (0.5 mL) red pepper flakes 2 cups (500 mL) arugula 1/3 cup (80 mL) extra-virgin olive oil or camelina oil 2 Tbsp (30 mL) white wine vinegar 8 large radicchio leaves In large bowl, toss together chickpeas, walnuts, parsley, feta, garlic, lemon juice, and red pepper flakes. Place arugula, olive oil, vinegar, and 2 Tbsp (30 mL) water in blender container and blend until smooth. Add more water, 1 Tbsp (15 mL) at a time, if needed to help with blending. Divide chickpea mixture among radicchio leaves and top with arugula oil. Serves 4. Each serving contains: 423 calories; 12 g protein; 31 g total fat (7 g sat. fat, 0 g trans fat); 27 g total carbohydrates (6 g sugars, 5 g fibre); 252 mg sodiumthe tongue. source: " 5 Flavour Surprises ", alive #380, June 2014

Ready in 15 minutes, this is a warming one-pot meal for those cooler nights that you can make from scratch right at your campsite. Just be sure to pack all the necessary ingredients. 2 Tbsp (30 mL) dried mushrooms, such as shiitake 1 cup (250 mL) tri-coloured quinoa 1/4 cup (60 mL) miso paste 1 medium carrot, sliced 1 in (2.5 cm) piece of ginger, peeled and sliced 2 cups (500 mL) chopped spinach Place mushrooms in 1 cup (250 mL) hot water to soften. Meanwhile, in large saucepan, stir quinoa, miso, carrot, and ginger with 5 cups (1.25 L) water. Bring to a boil over high heat. Reduce heat to medium-low. Cover and simmer, stirring occasionally, until quinoa is cooked through, 12 to 15 minutes. Remove from heat. Drain mushroom liquid into soup. Coarsely chop rehydrated mushrooms, then stir into soup along with spinach. Cover and let stand until spinach wilts, 1 minute. Double duty: Garnish soup with a spoonful of Sun-Dried Tomato and Kale Pesto, (recipe page 90). Serves 4 to 6. Each of 6 servings contains: 136 calories; 6 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 23 g total carbohydrates (1 g sugars, 3 g fibre); 438 mg sodium source: " Clever Camping Recipes ", alive #380, June 2014

Plan smartly and make pesto ahead of time so that when it comes time to cook, it’s really just about assembly. Add smoky flavour by tossing in a few grilled mushrooms. Use half the pesto to toss with noodles for dinner, then use up leftovers as a condiment with other meals. Pesto 2 large bunches kale 1 cup (250 mL) chopped sun-dried tomatoes (rehydrated if using dried) 4 garlic cloves, minced 1 cup (250 mL) extra-virgin olive oil 1/3 cup (80 mL) grated Parmesan 1/3 cup (80 mL) toasted walnuts (optional) Pasta 3 large portobello mushrooms 1 tsp (5 mL) extra-virgin olive oil 1 lb (450 g) whole wheat penne, or your favourite pasta At home For pesto, trim thick centre ribs from kale. Blanch leaves in large pot of boiling water. Drain, then rinse with cold water. Using hands, squeeze excess water from leaves, then coarsely chop. You should have about 4 cups (1 L) packed. Place kale in food processor along with sun-dried tomatoes and garlic. Whirl to mix. With motor running, slowly and steadily whirl in oil to form a coarse purée. Stir in Parmesan and walnuts, if using. Mixture will be very thick. Pesto will keep well, refrigerated for up to 1 week or frozen for up to 3 months. Makes about 3 cups (750 mL). At camp When ready to cook, brush mushrooms with oil. Grill over medium-high heat or pan-fry over medium, turning often, until tender. Thinly slice into small pieces. Bring large pot of water to a boil. Add noodles and cook, according to package directions, until al dente. Drain, reserving 1/4 cup (60 mL) pasta cooking water. Return noodles to pot, then stir in mushrooms and 1 1/2 cups (350 mL) pesto. Stir to coat. To make it saucier, stir in some of the pasta water, a little at a time, to loosen up pesto. Finish with extra grated Parmesan, if you wish. Double duty: Spoon leftover Sun-Dried Tomato and Kale Pesto over scrambled eggs on toast for breakfast. Or stir into Tri-coloured Quinoa Chowder. Serves 6 for dinner (with leftover sauce). Each serving contains: 313 calories; 7 g protein; 3 g total fat (3 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 4 g fibre); 111 mg sodium source: " Clever Camping Recipes ", alive #380, June 2014

This recipe is all about the sauce. Chimichurri is a piquant Argentinean sauce made with dried oregano and fresh herbs mixed with oil and vinegar. This makes a big batch—enough to splash over salmon plus extra for another meal. Great as a marinade or sauce for beef or chicken too, or drizzle it over eggs or fresh vegetables. 1/3 cup (80 mL) dried oregano leaves 1 Tbsp (15 mL) crushed red pepper flakes 2 cups (500 mL) chopped parsley or cilantro 4 garlic cloves, minced 2 anchovies, minced (optional) 1/2 tsp (2 mL) sea salt 1/2 cup (125 mL) extra-virgin olive oil 1 to 2 tsp (5 to 10 mL) red wine vinegar 4 - 5 oz (140 g) salmon fillets At home For sauce, in bowl mix oregano and pepper flakes with 1 cup (250 mL) warm water. Let stand until softened, 10 to 15 minutes. Add parsley or cilantro, garlic, anchovies (if using), and salt. Using hand blender, blitz to mix, then slowly mix in oil. Sauce can be made up to 2 days ahead or freeze for up to 1 month. Add vinegar just before serving. This will keep the flavour bright and fresh. At camp To cook salmon, grill or pan-fry over medium heat. Estimate about 7 minutes for every 1 in (2.5 cm) of thickness. Or wrap in parchment paper, then place in cast iron Dutch oven. Nestle in the side of the ashy coals. This may take 10 to 15 minutes longer to cook, depending on size of fish and temperature of coals. Place cooked fish on plates. Generously spoon chimichurri sauce overtop. Double duty: Use leftover salmon and sauce to make breakfast tacos. Cradle scrambled eggs in warm corn tortillas with salmon, avocado slices, and more chimi! Serves 4 for dinner (with leftover sauce). Each serving contains: 284 calories; 30 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 1 g total carbohydrates (0 g sugars, 0 g fibre); 137 mg sodium source: " Clever Camping Recipes ", alive #380, June 2014

There’s something full-flavoured in any dish that includes poblano peppers. They’re not hot but definitely flavourful, particularly when barbecued; the added smokiness imparts a delicate taste to any filling you spoon into a poblano pepper. Rice Filling 2 tsp (10 mL) extra-virgin olive oil 1 small yellow onion, peeled and minced 1 jalapeno pepper, seeded and minced 2 garlic cloves, minced 1 cup (250 mL) cooked brown basmati rice 1/2 red bell pepper, finely diced 1/2 cup (125 mL) fresh chopped cilantro 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) oregano Salt and freshly ground black pepper to taste 1 Tbsp (15 mL) fresh squeezed lime juice Creamy Bean and Cilantro Sauce 14 oz (398 mL) can cannellini beans, rinsed and drained 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) white miso Freshly squeezed juice from 1 lemon 1/4 tsp (1 mL) salt 1/4 cup (60 mL) finely chopped cilantro 4 fresh poblano peppers* 1 tsp (5 mL) extra-virgin olive oil 1 avocado, pitted and sliced (optional) 4 cherry tomatoes (optional) Cilantro sprigs Have Rice Filling and Creamy Bean and Cilantro Sauce assembled before preparing peppers. To prepare rice, heat oil in medium-sized saucepan. Add onion and sauté until soft. Add jalapeno pepper and garlic and sauté for 1 minute. Stir in cooked rice, bell pepper, cilantro, and seasonings and stir over medium heat for about 3 minutes to blend flavours. Fold in lime juice. Filling can be cooled and refrigerated for up to 1 day. Bring to room temperature before stuffing into peppers. To make Creamy Bean and Cilantro Sauce, combine beans, oil, miso, lemon juice, and salt in blender or food processor. Whirl until blended, scraping down sides of bowl. Add a couple of tablespoons of water and continue to whirl until very creamy. Add a tablespoon of extra water if you want it slightly thinner for pouring. Whirl in chopped cilantro just until sauce is flecked. Place in covered container and refrigerate for up to 1 day. Preheat barbecue to high and grease the grill. Slit peppers from stem to tip and brush the outsides with a little oil. Place on grill and barbecue for 5 minutes, or until peppers begin to blister all over and slightly blacken. You want them to remain whole for stuffing. Remove to covered dish and cool for 15 to 20 minutes. Keeping stem intact, remove as much of the skins as possible, handling peppers very gently, as they are fragile and can break easily. You may need to put under cold water to loosen skin. Then gently cut out seed core from each pepper, keeping stem end intact. Fill peppers with equal portions of prepared rice mixture, wrapping peppers up and around filling. Peppers can be prepared up to this point and refrigerated for up to 4 hours. Remove from refrigerator 30 minutes before grilling. Place peppers in lightly oiled grill basket and barbecue over medium heat for 15 to 20 minutes or until filling is piping hot. Serve immediately with dollops of Creamy Bean and Cilantro Sauce. Garnish with slices of avocado, cherry tomatoes, and sprig of cilantro, if you wish. Serves 4. * Poblano peppers are also available peeled in tins in specialty food shops. Each serving contains: 419 calories; 13 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 54 g total carbohydrates (9 g sugars, 14 g fibre); 334 mg sodium source: " Vegan Barbecue Feast ", alive #380, June 2014

Portobello mushrooms on the grill taste almost as hearty and meaty as a heavyweight burger but are better for you. Serve open-faced on a slice of crusty rye bread (or your favourite gluten-free option) with lettuce and salsa. Delicious! 4 portobello mushrooms 4 thick slices red onion 3 Tbsp (45 mL) + 1 tsp (5 mL) extra-virgin olive oil, divided 2 Tbsp (30 mL) freshly squeezed lemon juice 1 tsp (5 mL) Dijon mustard 1 garlic clove, smashed and finely minced 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) honey Generous pinches of salt and pepper 4 slices crusty light rye (or gluten-free) bread, about 1/2 in (1.25 cm) thick 4 bibb lettuce leaves 1 tsp (5 mL) extra-aged balsamic vinegar (optional) Avocado Salsa 1 large firm tomato, cored and diced 1/2 firm but ripe avocado, diced 1/4 cup (60 mL) finely diced red onion 1/4 cup (60 mL) chopped cilantro 1 garlic clove, smashed and finely minced 2 Tbsp (30 mL) fresh squeezed lemon juice 1/4 tsp (1 mL) salt Freshly ground black pepper Remove thick end of mushroom stem leaving about 1/2 in (1.25 cm) attached to cap. Place smooth side up in shallow dish large enough to hold caps, along with slices of onion in a single layer. Combine 3 Tbsp (45 mL) oil, lemon juice, Dijon, garlic, thyme, honey, salt, and pepper in small bowl. Whisk together and pour over mushrooms and onions, brushing and turning in marinade to coat evenly. Set aside to marinate while making salsa. Combine Avocado Salsa ingredients in bowl and gently fold together to blend evenly. Cover and set aside. Preheat barbecue and lightly grease the grate. Place mushrooms and onion slices on preheated grill and barbecue, turning once, until they are cooked through and slightly charred, about 5 to 7 minutes for onions and 10 minutes for mushrooms. Near the end of grilling, brush slices of bread with remaining olive oil and place on grill alongside mushrooms to toast lightly on both sides. To serve, place bibb lettuce leaf on each toasted slice of bread. Top each with grilled portobello mushroom, onion slice, and avocado salsa. Drizzle with a little balsamic, if using. Serve immediately. Serves 4. Each serving contains: 295 calories; 10 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 33 g total carbohydrates (11 g sugars, 10 g fibre); 322 mg sodium Mushrooms for weight management Rather than kicking back with a beef burger after your next summer sweat session, you might want to try this better-for-you portobello version. Research shows that swapping mushrooms for meat can help us maintain a healthy weight. In one study, participants who ate mushroom-rich meals three times a week for one year consumed fewer calories and lost more weight than those who ate red meat three times a week. source: " Vegan Barbecue Feast ", alive #380, June 2014