Food

The “Gina Mullin Challenge” at the International Society of Neurogastronomy Symposium is an event where two teams of neuroscientists and chefs compete, Iron Chef-style, to make dishes that appeal to people with taste challenges, such as chemotherapy patients. The event’s namesake, Gina Mullin, remarked at our first competition that sometimes when she got a craving for something, in the time it took to prepare it, the craving would be gone. Montreal’s Chef Fred Morin won the first competition by preparing a simple but very rich potato soup as a base and offering numerous add-ins. He thought, and the chemo patients agreed, that having this flavorful base and accoutrements in the refrigerator to speed up the preparation was a winning idea. This Super Umami Risotto follows Morin’s logic. Preparing the risotto through the third addition of liquid and then refrigerating it would also allow for quick preparation with endless flavor possibilities. What makes something taste umami—that so-called “fifth taste” that’s super meaty and savory? The answer largely lies in an amino acid called glutamate, which binds to specific receptors on our tongues. That’s why this recipe calls for dried shiitake mushrooms. They’re significantly higher in glutamate than fresh! And while personalization options are limitless with this risotto (most vegetables can be diced and included in the sauté), additions that significantly increase the umami are asparagus and spinach.  

These are so delicious! They’re ideal hot or cold as a mezze dish, starter, snack, or spicy picnic addition. Kaffir lime leaves are commonly used in Thai, Indonesian, Cambodian, Malaysian, and Vietnamese cooking and can be sourced in frozen form quite easily from Asian grocers. They impart a very distinct citrus note unlike any other ingredient I know—just their aroma makes me hungry. Inevitably, lemongrass goes very well with them, but the sweetness of roasted carrot and the slightly bready caraway seeds just make this dish irresistible. Lime leaves are double-shaped, making them perfect to wrap around things for cooking. Otherwise, wrap a large single leaf around each carrot piece. You don’t eat the leaves, by the way … but you knew that, right?

I love this dish for its great flavor, but also for its visual impact on the table. It is a perfect example of the senses working in union. You can’t hide the wonderful visual effect of the dish and then the joy of eating the textural contrast between the pieces of beetroot and the smooth yogurt. The chili provides a background lift, while the toasted caraway provides a second tier of bready flavor over the beetroot’s earthy sweetness. This recipe was extracted from Cooking for the Senses: Vegan Neurogastronomy by Jennifer Peace Rhind and Gregor Law, published by Singing Dragon. Order your copy at singingdragon.com.

Harissa is a North African spice paste that’s now readily available in stores, but it’s so easy and much more affordable to make at home. It’s commonly stirred into stews, soups, and the like, but it shines when turned into a sauce for pasta.

Cut and Paste

Just as cacao adds depth to mole sauce, it works wonders here too, bringing complexity, richness, and a pleasant, subtle bitterness to this comforting soup. A cool garnish of sour cream and mint provides a stunning contrast.

Tip

Eating a rainbow of colourful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.

Skip the drive-thru and turn to everyday pantry ingredients to make your very own plant-based, fast food-inspired burger. Vegans, vegetarians, and omnivores alike will find something to love at first bite, no matter how you top your patty. Swap the lab coat for an apron and cook up a batch of these crowd-pleasers tonight.

Any of these quick dips would be great on their own. But if you put them together, you have something that’s way more than the sum of its parts. Lentils are a fabulous source of vegan protein. Just 1 cup of cooked lentils has a whopping 18 g of protein. Get ready, set, dip!

Socca is a savory chickpea pancake enjoyed as a street food snack in Nice, France. Here, we’ve repurposed it as a protein-rich pizza base. You could choose to top it like a classic pizza, but this fresh take makes eating your greens a whole lot more interesting.

This buttery salad is a tasty summer dish for any occasion. The butter beans pack a hearty hit of manganese, while adding flax provides omega-3s for a double dose of nutrients for brain health. Punch up the protein in this delicious salad, if desired, by adding chunks of tuna or salmon.

Star anise adds an exotic sweetness to the dish, which also works as a healthy dessert. You can use any kind of apple for this recipe and adjust the amount of cranberries to balance the apples’ sweetness, since there’s no other sugar added. We tried Lobo, Cortland, and McIntosh, and they all worked well.

"You’ll be dreaming of this molten caramel skillet cake with sweet cinnamon, dates, vanilla, and pecans long after your camping trip is over."

You might want to make a couple extra of these. As sweet potatoes cook, their sugars caramelize and ooze through the skins, combining with the smokiness of the fire for a completely addictive side dish.

This bright orange rhizome, turmeric, is essential in Indian curries and Ayurvedic medicine, but lately it has also grown in popularity as a dietary supplement touted for its anti-inflammatory and antioxidant properties. It’s most commonly found as a dried spice, but it’s also available at natural health stores as capsules or tablets, and also in ointments, energy drinks, soaps, and cosmetics, where it’s often labelled under the name of its most active compound, curcumin. The amount of turmeric in a recipe will be much less than in a pill, but whichever form you use, always buy a high quality, preferably organic, version, since some powders have been shown to contain fillers such as cassava, barley, or wheat, even when the only listed ingredient is turmeric. The trick to getting the most out of turmeric is to combine it with a fat (such as oil) and piperine, a compound found in black pepper, which can enhance curcumin absorption by up to 2,000 percent. That’s why it’s combined here with both, for a tasty snack that’s a simple way to supplement your diet.

This cooling iced tea smoothie makes an excellent afternoon snack, perfect for a calm afternoon interlude in the shade. Give this smoothie an additional boost of antioxidants by adding a teaspoon of flavonoid-rich matcha powder.

This smoothie is proof that green is the colour of health. Soft tofu adds extra protein along with hemp hearts with their stellar source of magnesium and beneficial omega-3 fats. If you want a sweeter smoothie, you can blend in some honey.

This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal. 12 ounces button, cremini, or shiitake mushrooms, stemmed and cut into 1/2 inch (1.25 cm) thick slices 1 large red bell pepper, cored, seeded and cut into 1 1/2 by 1/2 inch (3.8 by 1.25 cm) strips 1 pint (550 mL) cherry tomatoes 1/4 cup (60 mL) soy sauce 2 Tbsp (30 mL) sugar 1 Tbsp (15 mL) sesame oil 3 cloves garlic, minced 2 Tbsp (30 mL) sesame seeds, toasted 1/2 tsp (2 mL) freshly ground black pepper 8 to 10 bamboo skewers, soaked for at least 2 hours Thread mushroom strips onto skewers so they will rest flat on the grill. When threading them, alternate with red pepper strips and cherry tomatoes. In a bowl whisk together soy sauce, sugar, sesame oil, garlic, 1 Tbsp (15 mL) sesame seeds, and pepper. Place kebabs in a large container and pour soy sauce mixture over them. Let marinate for about 2 hours, turning once. Place kebabs on grill and cook over medium heat for 7 to 10 minutes, turning with tongs and brushing regularly with reserved marinade. The mushrooms and tomatoes should be tender and the peppers browned. Sprinkle with remaining sesame seeds. Makes 4 to 6 servings. Nutrition facts per serving: 100 calories; 4 g protein; 5 g fat (0 g sat. fat, 0 g trans); 11 g carbohydrate; 2 g fibre; 431 mg sodium source: "Burger Time", alive #321, July 2009

This easy-to-make salsa is bursting with tropical fruit flavours. It’s the perfect accompaniment for fish, chicken, and vegetarian burgers. 1 mango, peeled, seeded, and diced 1 papaya, peeled, seeded, and diced 1 large tomato, seeded and diced 1 avocado, peeled, pitted, and diced 1/2 sweet onion, diced 1 jalapeno, seeds removed, and minced 3 Tbsp (45 mL) cilantro, chopped 1 Tbsp (15 mL) fresh lime juice Salt and pepper to taste In medium bowl, mix mango, papaya, tomato, avocado, onion, jalapeno, cilantro, and lime juice; season to taste with salt and pepper. Cover and chill in refrigerator for at least 1 hour before serving. Serves 8. Each serving contains: 76 calories; 1 g protein, 4 g total fat (0.6 g sat. fat, 0 g trans fat); 10.7 g carbohydrates; 2.6 g fibre; 4 mg sodium source: "A World of Flavour", alive #321, July 2009

Wheat berries are sold dry in most health food stores. The colourful and nutty berries are whole kernels of wheat that have been hulled but left with their bran and germ intact. They must be soaked overnight before cooking. When mixed with legumes, wheat berries make a complete meatless protein. Salad 1 cup (250 mL) dry wheat berries 2 cups (500 mL) canned white navy beans, drained 1 long English cucumber, diced 1 large red pepper, seeded and diced 4 green onions, chopped 1 large tomato, diced 2 cloves garlic, minced 1 cup fresh parsley, chopped Salt and pepper to taste Dressing 1/4 cup (60 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 1 Tbsp (15 mL) tamari 2 Tbsp (30 mL) lemon juice 1 tsp (5 mL) hot mustard In medium bowl soak wheat berries overnight in cold water. Drain wheat berries and place in saucepan; cover with 2 in (5 cm) cold water. Bring to boil; reduce heat to low and simmer, partially covered, about 1 hour. Drain and cool. In large bowl, combine cooled wheat berries with beans, cucumber, red pepper, tomato, green onion, garlic, and parsley; season with salt and pepper to taste. In small bowl make dressing by whisking together olive oil, vinegar, tamari, lemon juice, and hot mustard until well combined. Toss salad with dressing just before serving. Serves 6. Each serving contains: 400 calories; 20 g protein; 10 g total fat (1.4 g sat. fat, 0 g trans fat); 65 g carbohydrates; 16 g fibre; 23 mg sodium source: "Give Grains a Chance", alive #321, July 2009

Couscous is a popular North African dish made from wheat. It is quick to prepare and easy to flavour. This salad brings the bright taste of cranberries together with the slight spice of curry. For variety try substituting pomegranate seeds or raisins in place of cranberries. Salad 1 1/2 cups (350 mL) vegetable broth 1/2 cup (125 mL) dried cranberries 1 tsp (5 mL) curry powder 1 cup (250 mL) uncooked couscous Fresh parsley leaves for garnish Dressing 1/3 cup (80 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) lemon juice 1/2 cup (125 mL) pine nuts In medium saucepan combine broth, cranberries, and curry; bring to boil. Remove from heat and stir in couscous; let stand 10 minutes. Fluff with fork and let cool uncovered. In small bowl combine olive oil, lemon juice, and pine nuts. Complete salad by combining couscous with dressing; toss well; garnish with fresh parsley leaves. Serves 6. Each serving contains: 420 calories; 6.3 g protein; 20 g total fat (2 g sat. fat, 0 g trans fat); 54 g carbohydrates; 4 g fibre; 17 mg sodium source: "Give Grains a Chance", alive #321, July 2009

Tabbouleh is a traditional Arabic salad made with bulgur and a selection of finely chopped vegetables. If cutting all the vegetables seems daunting, pull out the food processor and make use of its chopping blade. Salad 1 cup (250 mL) medium bulgur 1 cup (250 mL) boiling water 2 large tomatoes, finely chopped 1 red pepper, seeded, finely chopped 1 cup (250 mL) cucumber, finely diced 1/2 cup (125 mL) green onions, minced 1/4 cup (60 mL) fresh mint, minced 1/2 cup (125 mL) fresh parsley, minced Dressing 2 Tbsp (30 mL) cold-pressed, extra-virgin olive oil 1/2 cup (125 mL) lemon juice 2 cloves garlic, minced Salt and pepper to taste Put bulgur in medium bowl, add boiling water; cover and let sit until grain is tender and all water is absorbed. Cool cooked grain in refrigerator. While grains cool, make dressing by whisking together olive oil, lemon juice, garlic, and salt and pepper. Complete salad by combining cooled bulgur and remaining vegetables in large salad bowl. Pour dressing over salad and toss well. Serves 6. Each serving contains: 165 calories; 5 g protein; 5.2 g total fat (0.7 g sat. fat, 0 g trans fat); 29 g carbohydrates; 5 g fibre; 20 mg sodium source: "Give Grains a Chance", alive #321, July 2009

These elegant cookies consist of a lemony crust topped with a mixture of dates, pecans, almond butter, and cinnamon. 2/3 cup (160 mL) chopped Medjool dates 1/3 cup (80 mL) chopped pecans 1/3 cup (80 mL) date purée 2 Tbsp (30 mL) almond butter 3/4 tsp (4 mL) cinnamon 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1 Tbsp (15 mL) lemon zest 1/4 tsp (1 mL) cinnamon 3/4 cup (180 mL) apricot purée 1/4 cup (60 mL) organic canola oil Preheat oven to 375 F (190 C). In small mixing bowl, mix dates, pecans, date purée almond butter, and cinnamon. Set aside. In medium-sized mixing bowl, mix flour, baking soda, salt, zest, and cinnamon and incorporate apricot purée and oil. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Top each cookie with 1 Tbsp (15 mL) date mixture. Bake in preheated oven, watching carefully, for about 14 minutes or until edges are browned. Let cool. Serve! Makes 16 cookies. Each serving contains: 133 calories; 2 g protein; 6 g total fat (1 g sat. fat); 19 g carbohydrates (12 g sugar); 3 g fibre; 112 mg sodium source: "Cookie Makeover",  alive #335, September 2010

Mango, sesame, and chocolate—are these tasty combined in a cookie? The resounding answer is yes. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) cinnamon 1 Tbsp (15 mL) sesame seeds 1/4 cup (60 mL) chocolate or carob chips 1/2 cup (125 mL) chopped mango 3/4 cup (180 mL) apricot purée 1 Tbsp (15 mL) sesame oil 3 Tbsp (45 mL) cashew butter Preheat oven to 375 F (190 C). In medium-sized mixing bowl, mix flour, baking soda, salt, ginger, cinnamon, seeds, and chocolate chips. Stir in mango. Incorporate apricot purée sesame oil, and cashew butter into flour mixture. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Bake in preheated oven, watching carefully, about 17 minutes or until golden. Let cool. Serve. Makes 16 cookies. Each serving contains: 77 calories; 2 g protein; 3 g total fat (1 g sat. fat); 11 g carbohydrates (5 g sugar); 2 g fibre; 113 mg sodium source: "Cookie Makeover", alive #335, September 2010

These are wonderful breakfast and snack cookies. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) poudre douce* (optional) 1/4 cup (60 mL) rolled oats 1/2 cup (125 mL) apricot purée see cookie makeover tips 1/4 cup (60 mL) date purée see cookie makeover tips 1/4 cup (60 mL) almond butter 1/3 cup (80 mL) sugar-free strawberry jam Preheat oven to 375 F (190 C). In mixing bowl, mix flour, baking soda, salt, cinnamon, poudre douce, and oats (if possible, give oats a whiz in a coffee grinder before mixing into flour). Incorporate fruit purée and almond butter. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Using the back of a small spoon, form a shallow well in each cookie. Fill each well with 1 tsp (5 mL) jam. Bake in preheated oven, watching carefully, for about 14 minutes or until the cookie edges are browned. Let cool. Serve. Makes 13 cookies. *To make your own poudre douce, mix together: 3 Tbsp (45 mL) ground ginger 2 Tbsp (30 mL) sucanat 1 1/2 Tbsp (22 mL) ground cinnamon 1 tsp (5 mL) ground cloves 1 tsp (5 mL) ground nutmeg Store leftover poudre douce in a glass spice jar with lid. Each serving contains: 94 calories; 3 g protein; 3 g total fat (0 g sat. fat); 18 g carbohydrates (5 g sugar); 2 g fibre; 138 mg sodium source: "Cookie Makeover", alive #335, September 2010