Food

These scrumptious and versatile tartines make an excellent snack, lunch, or breakfast. Protein- and calcium-rich, creamy ricotta is first whipped up with honey and flavoured with parsley and red pepper flakes. Then it’s slathered on slices of sourdough baguette and topped with sautéed mushrooms and leeks. All that deliciousness comes with fewer calories and lower levels of salt and fat than many other cheeses. Fridge friendly You can refrigerate the individual components of this dish (flavoured ricotta, cooked mushrooms, cooked leeks) until you’re ready to assemble or to save for the next day. Serve cold or reheat mushrooms by adding a little water or chicken stock while you heat gently in a skillet. Do the same with the leeks.

For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe

Our delicious rice side dish will complement any main course. Standard holiday fare typically includes fluffy mashed potatoes, but our rice medley is a perfect update. Bonus: it’s vegan! Make-ahead tips Cook rice. Sauté onion and add cooked rice. Cool and refrigerate in covered container. Chop spinach and store in refrigerator in sealed bag. Chop herbs and store in refrigerator. Prepare almonds, chop, and cool. Store in tightly covered container. Shortly before serving, heat a little oil in large wok and stir-fry rice mixture until piping hot, then fold in spinach until wilted. Fold in fresh herbs, lemon juice, and candied almonds and scatter pomegranate arils overtop.

Early summer potatoes, cooked and grilled, are just the ticket for this fabulous salad. Coupled with lentils, they’re a delicious add-on to any meal plan. This recipe offers an added bonus: it can be made in stages, so you’re not cooking all afternoon. Best beer? You can’t go wrong serving this dreamy salad with a simple and uncomplicated pale ale. Variety is the spice of potato-salad life Potato salad lends itself to any number of variations, and this recipe doesn’t disappoint. Try swapping out microgreens for baby spinach leaves. Another interesting slant: crisp up (optional) prosciutto on the grill before breaking into bite-sized pieces and scattering over the salad.

Made from chickpea flour, chickpea pasta has a similar taste and al dente texture to regular pasta, but with a lot more dietary fibre and protein. That makes it a healthy base for this colourful vegetable-forward pasta salad with tasting notes of the sunny Mediterranean. Hummus serves as a surprising backbone to a creamy dressing. Stir it up When preparing chickpea pasta, stir it a couple of times during the first minute of cooking and then start taste-testing the noodles a couple of minutes before you hit the recommended boiling time on the package. They can turn mushy quickly. And expect a lot of foam, so skim it off with a spoon, as needed, during cooking.

The brilliant orange of sweet potatoes blended with black beans and Indian spices create a perfect warming dish for January. But its tremendous eye appeal provides more than just looks. The flavour and nutritional benefits contribute a wealth of antioxidants that will protect your body from chronic disease. Any bean’ll do We used black beans for a visual punch, but any bean, lentil, or legume will make a great substitute. And if dried beans are your preference, soak overnight, drain, and cook in a large saucepan with enough water to cover by 3 in (8 cm). Then add to cooked potato.

These burgers have an addictively crispy outside and are soft and chewy inside, with plenty of protein from cooked black beans. You can use commercial gluten-free panko or bread crumbs or make your own by grinding a few pieces of bread in a food processor. You can also replace panko with bought or homemade almond meal. To make it yourself, simply grind whole peeled almonds or almond slivers to a coarse powder. This makes a big batch of burgers, so freeze any ungrilled patties on plates or baking sheets so they don’t stick together and then transfer them to freezer-safe containers. To cook from frozen,  bake for 30 minutes at 375 F (190 C) then broil for a few minutes on each side to crisp exterior.

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?

You often see a pinch of black rice added to white rice in Japanese home cooking, which gives it a soft lilac tint with a slightly smoky flavor and chewy texture. The more black rice you add, the more dramatic the effect. Cooking 100 percent black is a little intense in flavor for everyday use, I think (not to mention pricey), so I like to mix anything from a handful of black (for this lilac rice) to half-half (for deep purple rice), getting a lot of color out of one bag of black rice! This richly hued lilac rice can be made with brown short-grain rice too, as I’ve done here!

When people think of split pea soup, they often think robust and hearty European fare that’s swimming with ham. Well, step out of that mindset. This split pea soup is a delicious vegan alternative with amazing Indian spices. We’ve given it an exceptional boost with crisped tempeh croutons. It can’t get any tastier—and the nutritional boost is worth making a massive batch to add to any recipe, salad, or stir-fry. Tips This delicious split pea soup is equally good with stirred in spinach, kale, or Swiss chard. Soaking split peas overnight reduces your cooking time from almost 2 hours down to 40 minutes. Alternatively, you can substitute split peas with urad dal and further reduce your cooking time

These power bowls—featuring a gathering of buttery wild salmon, whole grain millet, radishes roasted to sweet perfection, and a lively mango sauce—are sure to wake up your lunch or dinner routine. Plus, in a bowl, everything is deliciously mixed together instead of getting pushed around on a plate. The millet, roasted radish, salmon, and mango sauce can all be made up to three days in advance for quick assembly. Easy does it One of the worries about working with fish is the fear of overcooking it. Using lower cooking temperatures increases the time it takes fish to go from raw to cooked to overcooked. The end result is a delicate texture and juicier meat.

The unique mix of sweet-fiery berry sauce, meaty chicken, oozy brie, and peppery arugula makes this a grilled cheese worthy of grown-up tastes. Make it the star of lunch, or pair with a salad for a quick summer dinner. Nutrition boost Strawberries are a standout source of vitamin C, along with other antioxidants, phytochemicals, and fibre that help protect us against several chronic diseases, including diabetes, heart disease, and cancer. Go slow Cook your grilled sandwiches at a medium-low heat. Cook them at a more intense heat and you risk serving a hand-held meal with charred bread but unmelted cheese. Not so tasty. A lower heat in a pan coated in melted butter better assures crispy golden bread and perfectly melted cheese.

Hearty, filling, and beautifully fragrant, this is a spice-forward vegetarian version of harira, the traditional soup eaten to break the fast each day during the month of Ramadan. It’s also a staple on many menus throughout Morocco. There’s a long list of ingredients here, but don’t let that dissuade—you likely have many of them on hand. I like to introduce cilantro leaves and stems at multiple points in the cooking process for the best flavour. Also, seek out lentilles du Puy or black lentils here (or use a blend of the two); these varietals keep their shape best throughout the cooking process. Tip For a gluten-free version, substitute 2 to 3 Tbsp (30 to 45 mL) of cornstarch for the all-purpose flour, and omit the pasta.

Here’s an amazing dish that’s portable and chock full of good flavours and ingredients. The combination of wheat berries, rice, and shredded vegetables is perfect for a mountain-biking expedition, backyard picnic, or the beach. It’s well worth the effort. The filling can be made ahead and refrigerated for several days. Wrap in a burrito and you’re ready to pack ’em up! Tips For a gluten-free burrito, substitute wheat berries with cooked millet, quinoa, or even cooked rice. Stay hydrated with water laced with fresh lime—the perfect accompaniment to these tasty and nutritious burritos. Keep your food fresh. Pack a frozen water bottle with your meal. It’s great for sipping as it melts—and keeps your food cold too!

If you’re going to serve a salad as a main dish, it had better impress. As a celebration of enticing textures and awakening flavours, this one certainly does just that. You can use one type of microgreen for the pesto (try basil, mustard, kale, or radish) and another for the salad, such as sunflower, red cabbage, pea shoots, or arugula. Dark delight Named after the whale caviar they resemble, black (beluga) lentils are worth seeking out. They are less earthy-tasting than other lentils and hold their shape once cooked, making them a stand-out addition to salads. Tip: Leftover pesto is exceptional as a sandwich spread or stirred into a pot of cooked pasta. Wild salmon or Arctic char would be two nutritious and sustainable alternatives to trout.

My mother’s Maritime roots meant that scallops were an occasional midweek meal. As an adult, I would struggle with cooking scallops until our friend Chef Matt DeMille set me straight. His instructions were simple: “Brine them for a few minutes in salt water.” This removes the guesswork from cooking them and makes them easier to sear without overcooking. The gastrique can be made with 2 Tbsp (30 mL) of any jam instead of apple slices, or you may wish to add a bit of infused booze for more flavour. Both would be added at the same time as the lemon zest and honey.

Red curry is a rich and decadent classic. Instead of fattier cuts of beef, low-fat, high-protein tofu is used, along with nutrient-dense cauliflower. Accompanied by coconut cilantro brown rice, you’ll want to put away your takeout menus for good. Instead of tofu, use chickpeas or boneless skinless chicken breasts. Protein change-up Any lean, neutral animal protein can stand in for a vegetarian one. Try organic chicken breast, beef, or salmon instead of tofu and tempeh. If you’re working with poultry, meat, or fish for stir-fries and fried rice, cook it through before combining it with raw vegetables, or use last night’s cooked leftovers.

Chewy spelt holds up wonderfully in salads, and this one is sure to become your new go-to picnic or potluck option. Mackerel contains a boatload of heart-healthy, brain-nourishing omega-3 fats. Take the extra step of parboiling the potatoes to shorten their roasting time considerably. This ensures that the outsides don’t become crispy well before the interiors are cooked through. If making this salad ahead of time, it’s best to toss the greens in just before serving so they don’t become soggy. To expedite the process of preparing large, slow-cooking grains such as spelt and Kamut, try soaking them overnight. This will slash the simmering time by about 25 percent.

A slow cooker is ideal for making this Moroccan-influenced dish. The long cooking time results in a meal that has a complex blend of flavours and smells heavenly. Consider serving this meal over brown rice or couscous with a dollop of yogurt stirred in for added richness and a spot of protein. Flavour boost While it may seem like a tedious extra step, browning meats or vegetables before adding them to a slow cooker has a big impact on the final flavour of your meal. The few extra minutes it takes will ensure that you end up with a richer flavour than can be achieved by slow cooking alone.

A Caprese salad is a deliciously simple Italian dish consisting mainly of tomatoes, fresh mozzarella, and basil. This spin obtains plenty of fresh flavour from the arugula-basil pesto and added protein courtesy of the shrimp. 2 cups (500 mL) arugula 1 cup (250 mL) basil 3 Tbsp (45 mL) hemp hearts 2 garlic cloves, chopped Juice of 1/2 lemon 3 Tbsp (45 mL) camelina or extra-virgin olive oil 3/4 lb (340 g) large shrimp, peeled 8 - 7 to 8 in (18 to 20 cm) organic whole wheat or gluten-free tortillas 4 to 5 oz (112 to 140 g) fresh mozzarella, thinly sliced 1 1/2 cups (350 mL) cherry tomatoes, halved or quartered Place arugula, basil, hemp hearts, and garlic in food processor container and pulse until greens are pulverized. With machine running, pour in lemon juice and oil until incorporated. In medium-sized saucepan, bring 4 cups (1 L) water to a boil. Add shrimp and immediately remove saucepan from heat. Cover and poach until pink and opaque, about 3 minutes. Remove shrimp with slotted spoon and cover to keep warm. Heat skillet over medium heat. Place 1 tortilla in skillet and cook until crispy and dark spots appear on bottom, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side. Remove tortilla from skillet and spread one-quarter of arugula pesto on crispy side. Top with one-quarter of cheese, shrimp, and tomatoes. Carefully return tortilla to skillet and top with other crisped tortilla. Cover pan and cook until cheese has melted, about 1 1/2 minutes. Repeat with remaining tortillas and ingredients. Slice each quesadilla into 4 sections and serve. Serves 4. Each serving contains: 507 calories; 34 g protein; 24 g total fat (6 g sat. fat, 0 g trans fat); 37 g total carbohydrates (2 g sugars, 6 g fibre); 572 mg sodium source: " Dinner Worthy Quesadillas ", alive #391, May 2015

Serves 4 Turmeric turns the tofu a fetching yolk-yellow, while dried mushroom powder and vitamin B-rich nutritional yeast infuse this riff on scrambled eggs with a delicious dose of umami and cheesy flavour, respectively. If you like, you can serve this dish taco-style with corn tortillas and salsa. 1 block (1 lb/450 g) firm tofu 3/4 cup (180 ml) dried mushrooms 3 tsp (15 ml) grapeseed or extra-virgin olive oil 1 leek, thinly sliced 2 garlic cloves, crushed 1 large red capsicum, chopped 1 tsp (5 ml) turmeric 1/2 tsp (2 ml) ground cumin 1/2 tsp (2 ml) ground coriander 1/4 tsp (1 ml) chilli powder 1/4 tsp (1 ml) sea salt 1/4 tsp (1 ml) black pepper 1/3 cup (80 ml) nutritional yeast (optional) 1 cup (250 ml) cooked or canned pinto or kidney beans (drained and rinsed) 3 cups (750 ml) baby spinach 1 avocado, thinly sliced Place tofu on baking sheet or cutting board. Top with another baking sheet or cutting board and place heavy object on top. Allow water to drain from tofu for 20 minutes. Using fork, break apart tofu and scrape into bowl. Using mortar and pestle, food mill or food processor, pulverise dried mushrooms into powder. Heat oil in large frying pan over medium heat. Add leek and garlic; cook until softened, about 4 minutes, stirring often. Stir in red capsicum, turmeric, cumin, coriander, chilli powder, salt and pepper; heat 1 minute. Add tofu and nutritional yeast (if using) to frying pan and cook 2 minutes, stirring often. Add pinto or kidney beans and baby spinach; cook until spinach is slightly wilted and everything is heated through. Stir in mushroom powder and remove from heat. Serve topped with slices of avocado. Each serving contains: 1428 kilojoules; 18 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 36 g total carbohydrates (4 g sugars, 12 g fibre); 180 mg sodium source: " One-Frying Pan Meals ", alive Australia, Autumn 2015

I can never decide which is better—the pancake or the waffle. Sitting on a plate with fresh fruit and some yogurt, both can be a filling breakfast or brunch dish that will delight all those around the table. 1 1/4 cups (310 mL) organic buckwheat flour 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) salt 2 large free-range eggs, separated 1 cup (250 mL) milk 2 Tbsp (30 mL) maple syrup 1/4 cup (60 mL) grapeseed or sunflower oil Sift dry ingredients together into large bowl. Beat egg yolks, milk, syrup, and oil together in separate bowl. Stir into dry ingredients. Beat egg whites until stiff and fold into dry mixture. For waffles, cook using waffle iron until golden; for pancakes, pour 1/4 cup (60 mL) into lightly greased pan and cook until bubbles break the surface. Flip and cook until golden. Makes 8 waffles or pancakes. Each waffle or pancake contains: 172 calories; 5 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (5 g sugars, 1 g fibre); 256 mg sodium source: " Introducing Buckwheat Flour ", alive #387, January 2015

A hearty soup is always a welcome addition to a holiday repast and this one is worth savouring to the last drop. Plus, it makes for delicious leftovers. Soaking wild rice helps reduce its cooking time by about half. If you skip this step, simply extend the cooking time until the rice is tender. 3/4 cup (180 mL) wild rice 1 Tbsp (15 mL) grapeseed oil 1 lb (450 g) boneless turkey breast, cut into 1 in (2.5 cm) cubes 2 medium carrots, chopped 2 celery stalks, thinly sliced 1 medium yellow onion, diced 2 garlic cloves, minced 1 cup (250 mL) dry white wine 5 cups (1.25 L) low-sodium chicken broth 1 bay leaf 2 tsp (10 mL) dried sage 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1/4 tsp (1 mL) red chili flakes (optional) 1/2 oz (14 g) dried mushrooms Chopped parsley, for garnish Cover wild rice with generous amount of water and let soak overnight or for several hours. Heat oil in large saucepan over medium heat. Add turkey and cook until no longer pink inside, about 6 minutes. Remove turkey from pan, cover to keep warm and set aside. Place carrots, celery, and onion in pan and heat until vegetables have softened, about 6 minutes. Stir in garlic and heat for 1 minute. Add wine, raise heat to medium high and simmer for 5 minutes. Add drained wild rice, broth, bay leaf, sage, salt, pepper, and chili flakes (if using) to pan; bring to a simmer, reduce heat, and simmer covered until rice is tender, about 30 minutes. Stir in cooked turkey and dried mushrooms and heat until mushrooms are tender. Discard bay leaf and ladle soup into serving bowls. Garnish with parsley. Serves 5. Each serving contains: 281 calories; 31 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 27 g total carbohydrates (3 g sugars, 3 g fibre); 372 mg sodium source: " Gobble, Gobble ", alive #384, October 2014

This dish is sure to bring smiles to anyone craving a succulent meat dish accompanied by roasted vegetables. Try to remember to take the thighs out of the refrigerator about 30 minutes before cooking. They’ll cook more evenly and quicker if not too chilled when they go in the oven. 3 lbs (1.5 kg) bone-in turkey thighs 2 Tbsp (30 mL) grapeseed oil, divided 3 Tbsp (45 mL) pure maple syrup Zest of 1 lemon 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) salt, divided 1 1/2 lbs (750 g) mini potatoes, halved 10 oz (285 g) pearl onions, peeled 1 Tbsp (15 mL) chopped fresh rosemary 1 lemon, sliced into 1/4 in (0.6 cm) rounds Preheat oven to 400 F (200 C). Pat turkey dry with paper towel and place in large roasting pan skin side up. In small bowl, whisk together 1 Tbsp (15 mL) oil, maple syrup, lemon zest, thyme, and 1/4 tsp (1 mL) salt. Brush half of maple mixture over turkey. Roast until skin has browned and some fat has rendered, about 30 minutes. Meanwhile, toss together potatoes, onions, rosemary, remaining oil, and remaining salt. Remove turkey thighs and scatter potato mixture in bottom of pan. Top potatoes with turkey, skin side down, and brush remaining maple mixture over meat. Scatter lemon slices over top. Roast until food thermometer inserted into thickest part of thigh (not touching bone) registers 165 F (74 C), about 35 to 40 minutes, depending on size of thighs. Remove from oven and let stand for 10 minutes before serving. If potatoes are not tender by the time turkey has cooked through, remove turkey from pan, cover to keep warm, and return pan to oven until potatoes are cooked to desired doneness. Serve thighs alongside vegetables and spoon pan sauce over top. Serves 5. Each serving contains: 440 calories; 40 g protein; 16 g total fat (4 g sat. fat, 0 g trans fat); 34 g total carbohydrates (10 g sugars; 5 g fibre); 335 mg sodium source: " Gobble, Gobble ", alive #384, October 2014