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Salmon Ceviche Wraps with Tomato Pineapple Salsa

Salmon Ceviche Wraps with Tomato Pineapple Salsa

Ceviche is a Latin method of “cooking” seafood by letting it marinate in acidic juices. It’s important that you use only sushi grade salmon for this preparation method. Using lettuce leaves for the wraps and stuffing them with a lively salsa assures this dish is exceptionally fresh tasting. 1/3 cup (80 mL) fresh lime juice 1/3 cup (80 mL) fresh lemon juice 1/3 cup (80 mL) orange juice 1 lb (450 g) fresh skinless salmon, cut into 1/2 in (1.25 cm) pieces 1 1/2 cups (350 mL) cherry tomatoes, quartered 1 avocado, diced 1 cup (250 mL) cubed pineapple 2 green onions, thinly sliced 1 jalapeno pepper, seeded and minced 1/3 cup (80 mL) fresh basil, chopped 1/4 cup (60 mL) dried coconut flakes (optional) Zest of 1 lime Juice of 1/2 lime 1/4 tsp (1 mL) sea salt 12 large lettuce leaves, such as romaine or Boston Stir together lime juice, lemon juice, and orange juice in a flat container. Add salmon and marinate in refrigerator, flipping pieces at least once, for a minimum of 4 hours or up to 8 hours. Remove salmon from liquid and discard citrus juices. For salsa, in large bowl, toss together tomatoes, avocado, pineapple, green onion, jalapeno, basil, coconut (if using), lime zest, lime juice, and salt. Divide salmon among lettuce leaves and top with salsa before folding into wraps. Serves 4. Each serving contains: 351 calories; 25 g protein; 23 g total fat (5 g sat. fat, 0 g trans fat); 14 g total carbohydrates (6 g sugars, 5 g fibre); 220 mg sodium source: " You Say Tomato ", alive #370, August 2013

Grilled Chicken and Watermelon Sandwich

Grilled Chicken and Watermelon Sandwich

By replacing tomato with sweet and juicy grilled watermelon, this sandwich gets a summery kick that is sure to be a hit at your next barbecue. 1 1/2 Tbsp (22 mL) vegan mayonnaise 2 Tbsp (30 mL) low-fat sour cream 2 Tbsp (30 mL) fresh basil 2 Tbsp (30 mL) fresh mint 1 garlic clove, minced 1/2 tsp (2 mL) lemon zest 2 free-range, skinless, boneless chicken breasts 1 Tbsp (15 mL) coconut oil, melted, divided 1/2 tsp (2 mL) ground black pepper 4 - 1/2 in (1.25 cm) slices of watermelon, seeded and rind removed 3 oz (85 g) feta cheese or goat cheese 1 whole grain baguette 4 curly lettuce or butter lettuce leaves Preheat grill over medium-high heat. Place mayonnaise, sour cream, basil, mint, garlic, and lemon zest in food processor and blend until herbs are finely chopped. Brush chicken with half the coconut oil and season with pepper. Grill, turning once, until cooked through, about 6 to 8 minutes total. Remove from heat, place on cutting board, and let rest for 4 minutes before thinly slicing. Brush remaining coconut oil over watermelon and grill until grill marks appear, about 1 minute. Turn over, top with cheese, and continue to grill another minute. Cut baguette into 4 - 6 in (15 cm) pieces. Slice horizontally and grill cut side, if desired. Spread some herb sauce on both sides of bread. Build sandwich by placing lettuce on bottom bun, followed by sliced chicken, and then grilled watermelon. Cap off sandwich with top bun. Repeat with remaining bread and filling. Serves 4. Each serving contains: 393 calories; 31 g protein; 14 g total fat (7 g sat. fat, 0 g trans fat); 36 g total carbohydrates (17 g sugars, 4 g fibre); 499 mg sodium source: " Melon Madness ", alive #370, August 2013

Mixed Melon Tart

Mixed Melon Tart

This tart is a light and refreshing way to crown a meal. You can prepare all the parts ahead of time so that all you do is assemble before serving. Goats’ milk yogurt adds an extra depth of flavour to the tart, but it can easily be replaced with plain yogurt. 2 cups (500 mL) low-fat goats’ milk yogurt 3 sheets phyllo dough, thawed 2 Tbsp (30 mL) coconut oil, melted, plus extra 1/4 cup (60 mL) finely chopped almonds or hazelnuts 2 Tbsp (30 mL) honey, divided 1/2 vanilla bean, split and seeds scraped out 1 tsp (5 mL) lime zest 1 Tbsp (15 mL) lime juice, divided 1/8 tsp (0.5 mL) ground cardamom 3 cups (750 mL) mixed melon balls or cubes (such as watermelon, honeydew, or Sharlyn) Line sieve or colander with wet cheesecloth and place over bowl. Place yogurt into cheesecloth, wrap cheesecloth overtop yogurt to cover and place plate on top of yogurt. Allow yogurt to drain in refrigerator overnight. Preheat oven to 375 F (190 C). Unroll phyllo on clean work surface. To prevent phyllo from drying out, cover with barely damp towel. Working with 1 sheet of phyllo at a time, lightly brush dough with coconut oil and sprinkle with ground almonds. Lay another sheet of phyllo overtop and brush with more oil and sprinkle with almonds. Repeat with last layer of phyllo. Take one of the long edges and fold it over to meet the other edge. Brush phyllo again lightly with oil and use it to line a 13 1/2 x 4 1/2 in (34 x 11.5 cm) pan with removable bottom that has been lightly greased with coconut oil. Trim overhanging pastry with scissors to be flush with edge of pan, and prick bottom of phyllo with fork. Press a piece of parchment paper into bottom and up sides of phyllo crust, and scatter a handful of dried beans or pie weights over parchment to weigh it down. Bake until edges are golden brown and bottom is dry and crisp, about 10 minutes. Let cool in pan on a wire rack. Place drained yogurt in large bowl and discard drained liquid. Stir together yogurt, 1 Tbsp (15 mL) honey, vanilla seeds, lime zest, and 1 tsp (5 mL) lime juice. Cover and refrigerate until ready to use. In large bowl, whisk together remaining honey, remaining lime juice, and cardamom. Add melon and stir to coat in dressing. Let sit at room temperature for 30 minutes or refrigerate until ready to use. When ready to serve, spread yogurt filling into phyllo crust and top with melons. Slice and divide among serving plates. Drizzle with any remaining dressing left in bowl from melons. Assemble tart no more than 20 minutes before serving (or pastry will get soggy). Serves 6. Each serving contains: 221 calories; 7 g protein; 10 g total fat (7 g sat. fat, 0 g trans fat); 24 g total carbohydrates (15 g sugars, 1 g fibre); 130 mg sodium source: " Melon Madness ", alive #370, August 2013

Tomato Leek Tart

Tomato Leek Tart

This recipe is just the ticket for those who don’t want to put in a lot of active kitchen time but still want to turn out a dish that has looks to kill. If you please, the mozzarella can be replaced with Gruyère or other Swiss-style cheese. 3/4 cup (180 mL) whole wheat flour 3/4 cup (180 mL) all-purpose or bread flour 1 Tbsp (15 mL) fresh thyme 1/2 tsp (2 mL) sea salt 1/3 cup (80 mL) extra-virgin olive oil 6 Tbsp (90 mL) cold water 2 tsp (10 mL) grapeseed or other oil of choice 2 leeks, white and light green parts, thinly sliced 2 cups (500 mL) sliced cremini mushrooms 2 garlic cloves, minced 1 cup (250 mL) shredded mozzarella cheese, divided 4 plum (Roma) tomatoes, thinly sliced into rounds 4 large free-range eggs 1/2 cup (125 mL) low-fat milk 2 Tbsp (30 mL) chopped fresh chives 2 tsp (10 mL) Dijon mustard 1/2 tsp (2 mL) smoked paprika (optional) 1/4 tsp (1 mL) black pepper Parmesan cheese, grated (optional) In large bowl, combine whole wheat flour, all-purpose flour, thyme, and salt. Make well in dry ingredients and pour in olive oil and water. Mix together until dough forms, adding additional water, 1 Tbsp (15 mL) at a time, if needed to help everything stick together, but make sure dough is not too moist. Place dough in airtight container and chill in refrigerator for at least 30 minutes before using. Preheat oven to 400 F (200 C). Heat grapeseed oil in large skillet over medium heat. Add leeks, mushrooms, and garlic; cook until vegetables have softened, about 5 minutes. Remove from heat. Grease an 8 to 10 in (20 to 25 cm) tart or pie pan. Press dough into pan so it rises up the sides. Bake for 12 minutes, or just until crust begins to brown and firm up. Remove from oven, sprinkle 1/2 cup (125 mL) mozzarella cheese over crust and top with half the tomato slices. In large bowl, lightly beat together eggs and milk. Stir in cooked vegetables, remaining mozzarella cheese, chives, mustard, paprika (if using), and black pepper. Pour egg mixture into tart pan so that it’s evenly spread out, and top with remaining tomato slices. Cook for 30 minutes, or until eggs are set in the middle. Let cool for a few minutes before slicing. Serve wedges garnished with Parmesan cheese and additional black pepper if desired. Serves 6. Each serving contains: 371 calories; 14 g protein; 22 g total fat (6 g sat. fat, 0 g trans fat); 31 g total carbohydrates (4 g sugars, 3 g fibre); 377 mg sodium source: " You Say Tomato ", alive #370, August 2013

Grilled Black Cod with Spicy Pineapple Salsa

Grilled Black Cod with Spicy Pineapple Salsa

Grilling pineapple brings out the natural sweetness while layering in deep smoky flavour at the same time. Marinade for Fish 2 Tbsp (30 mL) maple syrup 1 Tbsp (15 mL) miso paste 1 Tbsp (15 mL) light soy sauce 1 Tbsp (15 mL) each sesame oil and extra-virgin olive oil 1/2 lime, juiced 16 oz (450 g) fillet of black cod, halibut, or salmon Salsa 1/2 pineapple, peeled, cored, and sliced into thick rings 1 1/2 tsp (7 mL) extra-virgin olive oil, divided 1/2 cup (125 mL) diced cucumber 1/4 cup (60 mL) chopped cilantro, basil, or tarragon 1/4 (1 tsp) dried chili flakes 1/2 lime, juiced For marinade, whisk maple syrup with miso, soy sauce, sesame oil, olive oil, and lime juice. Place fish in pie plate and pour marinade overtop. Turn fish over a few times to coat evenly. Cover and refrigerate for 20 to 30 minutes before grilling. For salsa, brush pineapple rings with 1/2 tsp (2 mL) oil. Preheat barbecue to medium-high. Grill pineapple over medium-high heat, turning often, until lightly charred, 2 to 4 minutes. Remove each piece as done to a cutting board. Place fish, skin-side down, on grill. Brush top with residual marinade. Close lid and reduce heat to medium. Grill, without turning fish over, until cooked through. Estimate about 5 minutes per 1/2 in (1.25 cm). Remove to plate and let rest for 5 minutes. Meanwhile, dice pineapple, then place in bowl. Stir in cucumber, cilantro, and chili flakes. Drizzle with remaining 1 tsp (5 mL) oil and squeeze juice from lime overtop. Stir to mix. Place fish on plates and divide salsa overtop. Serves 4. Each serving contains: 248 calories; 22 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 24 g total carbohydrates (18 g sugars, 2 g fibre); 348 mg sodium source: " Sweet & Saucy ", from alive #369, July 2013

Greek Chicken Kebabs with Radish, Cucumber, and Feta Salsa

Greek Chicken Kebabs with Radish, Cucumber, and Feta Salsa

Herby chicken comes alive under a vibrant salsa with crunchy cucumber and zippy radish, the hidden gem here. Experiment with different heirloom varieties of radish, such as Purple Plum, Black Spanish, Watermelon Radish, or classic French Breakfast radish. Kebabs 3 Tbsp (45 mL) extra-virgin olive oil 1 Tbsp (15 mL) red wine vinegar 1 to 1 1/2 Tbsp (15 to 22 mL) dried oregano leaves 2 to 3 garlic cloves, minced 1/2 tsp (2 mL) sea salt 2 skinless, boneless chicken breasts, cut into small pieces 1 red onion, coarsely chopped Salsa 4 radishes, thinly sliced 1 small English cucumber, seeded and coarsely chopped 1/2 cup (125 mL) crumbled feta cheese 1/4 cup (60 mL) each chopped parsley and mint 1 Tbsp (15 mL) extra-virgin olive oil 2 tsp (10 mL) red wine vinegar 4 pitas (optional) For kebabs, in large bowl, whisk oil with vinegar, oregano, garlic, and salt. Add chicken and onion; toss to coat. Cover and refrigerate at least 30 minutes or overnight. For salsa, in bowl toss radishes with cucumber and cheese. Sprinkle with herbs, oil, and vinegar. Stir to mix evenly. When ready to grill, oil grate and preheat barbecue to medium-high. Alternately, thread chicken and onion onto skewers, leaving room between pieces so they cook faster. Grill, turning often, until chicken is cooked through, 6 to 8 minutes. To serve, slide meat and onion from skewers onto grilled pitas, if using. Top with salsa and serve. Serves 4. Each serving contains: 313 calories; 25 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 11 g total carbohydrates (6 g sugars, 2 g fibre); 570 mg sodium source: " Sweet & Saucy ", from alive #369, July 2013

Grilled Halibut with Camelina Fruit Salsa

Grilled Halibut with Camelina Fruit Salsa

Cold-pressed camelina oil is ideal for searing fish and its high smoke point makes it easy to use on the grill. In salsa, camelina oil keeps things light, fresh, and fragrant. Halibut 24 oz (680 g) halibut (or white fish of choice), skin on fillets 3 Tbsp (45 mL) camelina oil, divided Salt and pepper, to taste Salsa 1 cup (250 mL) diced red pepper 1 cup (250 mL) halved fresh raspberries 1 cup (250 mL) diced fresh peaches 3 Tbsp (45 mL) chopped fresh chives 1 tsp (5 mL) minced fresh ginger root 1 small garlic clove, minced 1 Tbsp (15 mL) fresh lime juice 1 Tbsp (15 mL) maple syrup 2 Tbsp (30 mL) camelina oil 1 Tbsp (15 mL) chopped basil Salt and pepper, to taste For halibut, pat fillets dry with paper towel and then massage camelina oil into each fillet (this is your marinade). Season with salt and pepper, cover, and refrigerate. For salsa, toss all salsa ingredients together in bowl and refrigerate. Preheat barbecue to medium heat and ensure grill is well oiled to prevent sticking. Place fillets skin side down (the skin helps to prevent sticking as well). Do not flip fillets. Instead, just rotate 180 degrees (so the skin side is still down) once, halfway through the cooking period. Fish is best grilled with lid closed so heat is evenly distributed around fillet. To test for doneness, press lightly with your finger in centre—halibut is done when it flakes away from itself, approximately 12 minutes. Serve fish topped with salsa, along with fresh garden greens or green beans on the side. Serves 6. Each serving contains: 275 calories; 26 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 10 g total carbohydrates (6 g sugars, 2 g fibre); 292 mg sodium source: " Cooking with Camelina Oil ", from alive #369, July 2013

Creamy Camelina Dill Dressing

Creamy Camelina Dill Dressing

Camelina is a great light oil for dressings. It does well with balsamic or other vinegars and will not congeal at cooler temperatures. That means that you can make plenty of extra dressing that will keep well in the fridge. And by adding yogurt and mustard, you can kick a typical vinaigrette up a notch and create that creamy texture we all love. 1/3 cup (80 mL) Greek yogurt (optional) 2 small garlic cloves 2 Tbsp (30 mL) Dijon mustard 2 Tbsp (30 mL) cider vinegar 1 Tbsp (15 mL) fresh lime juice 1/3 cup (80 mL) camelina oil 1 cup (250 mL) fresh chopped dill Salt and pepper, to taste In food processor combine yogurt (if using), garlic, mustard, vinegar, and lime juice. Process until smooth and slowly add camelina oil to ensure emulsification. Once camelina oil has been added, process for an additional minute, transfer to bowl, and fold in dill. Season with salt and pepper. If you wish to cut out yogurt for more of a vinaigrette texture, just whisk all ingredients together in bowl. This dressing will keep for several days in fridge—just shake or whisk before use. Serve drizzled over fresh greens and summer veggies, or get creative—this dressing can also be used for fish, pasta salad, slaws, potatoes, and dips. Makes 1 cup (250 mL) dressing—approximately 10 servings. Each serving (made with yogurt) contains: 74 calories; 0 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 1 g total carbohydrates (0 g sugars, 0 g fibre); 39 mg sodium a Tip Dressings, marinades, soups, and sauces always taste best the next day, as giving them time to sit allows the flavours to combine. source: " Cooking with Camelina Oil ", from alive #369, July 2013

Chicken with Wine-Poached Plums

Chicken with Wine-Poached Plums

The sweetness of the poached plums breathes new life into chicken breast. Chicken breasts can easily dry out during cooking, so poaching them is an ideal way to keep the meat pleasantly moist. 4 red plums, pitted and thinly sliced 1/2 cup (125 mL) port wine 1 Tbsp (15 mL) honey 1 Tbsp (15 mL) balsamic vinegar 2 tsp (10 mL) minced fresh ginger 1 tsp (5 mL) orange zest 1 tsp (5 mL) fresh thyme 3 whole cloves 1/4 tsp (1 mL) sea salt 4 - 6 oz (170 g) skinless, boneless chicken breasts 5 1/2 cups (1.35 L) low-sodium chicken broth Add plums, port, honey, vinegar, ginger, orange zest, thyme, cloves, and salt to medium saucepan. Bring to a boil, reduce heat to medium-low, and simmer uncovered, stirring occasionally, until plums soften, about 12 minutes. To poach chicken, place breasts in pot large enough that they lie flat in one layer and cover with broth. Make sure there is enough liquid to cover chicken by about 1 in (2.5 cm). Bring liquid to very slight simmer with just a few bubbles breaking the surface, reduce heat to medium-low, partially cover, and cook for 15 minutes, until chicken is cooked through or until it registers 165 F (74 C) with meat thermometer. Adjust heat as needed during cooking to maintain the slight simmer and skim off any foam that rises to the surface. Once cooked, discard poaching liquid. To serve, thinly slice chicken breasts and top with poached plums. Serves 4. Each serving contains: 257 calories; 39 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 13 g total carbohydrates (11 g sugars, 1 g fibre); 256 mg sodium source: " Stone Fruits ", alive #369, July 2013

Chocolate Oatmeal with Cherry Sauce

Chocolate Oatmeal with Cherry Sauce

It’s chocolatey oatmeal adorned with a luscious cherry sauce. Is there a better way to start the day? Soaking steel-cut oats overnight cuts down significantly on their cooking time come morning. The cherry sauce can also be prepared in advance and reheated as needed. It’s also delicious served over yogurt. Oatmeal 1 1/4 cups (310 mL) steel-cut oats 1 tsp (5 mL) cinnamon, divided 1/4 tsp (1 mL) nutmeg Pinch of sea salt Sauce 2 cups (500 mL) pitted and halved sweet or tart cherries 2 Tbsp (30 mL) honey 1 tsp (5 mL) lemon zest 1/2 tsp (2 mL) almond extract 1 tsp (5 mL) cornstarch, dissolved in 2 Tbsp (30 mL) water Garnishes 1/3 cup (80 mL) chopped walnuts 2 oz (57 g) dark chocolate, about 70% cocoa, chopped 1/4 cup (60 mL) unsweetened dried coconut flakes Place oats, 1/2 tsp (2 mL) cinnamon, nutmeg, and salt in medium saucepan. Add 3 1/2 cups (850 mL) water. Bring to a boil, immediately turn off heat, and let oats soak overnight covered. (Alternatively, bring oats, cinnamon, nutmeg, and salt to a boil; reduce heat and simmer, stirring occasionally, until grains are tender, about 20 minutes.) To make cherry sauce, in small saucepan, bring cherries, honey, remaining cinnamon, lemon zest, and 3/4 cup (180 mL) water to a boil. Reduce heat to medium-low and simmer, stirring occasionally, until cherries start to break down, about 5 minutes. Purée half of cherry mixture in blender and return to pan. Stir in almond extract and cornstarch mixture and simmer for 2 minutes, or until slightly thickened. Before serving, reheat oats in saucepan, covered, over medium-low heat, stirring occasionally and adding additional water if needed, until warmed through, about 5 minutes. Stir in walnuts and chocolate until chocolate has just melted. Serve topped with warm cherry sauce and coconut. Serves 4. Each serving contains: 453 calories; 12 g protein; 17 g total fat (6 g sat. fat, 0 g trans fat); 65 g total carbohydrates (22 g sugars, 10 g fibre); 77 mg sodium Tip No cherry pitter? Press the narrow end of a chopstick into the stem side of a cherry to push the pit out the other side. source: " Stone Fruits ", alive #369, July 2013

Peach Salad with Herb Oil

Peach Salad with Herb Oil

Here’s a highly textured main course salad that screams summer. If desired, you can swap out the peaches for nectarines, goat cheese for feta, or pistachios for almonds. Also consider topping the salad with generous amounts of microgreens. If possible, look for canned chickpeas with no salt added. 2 ripe peaches, sliced into thin wedges 3 cups (750 mL) baby spinach or other tender greens 2 cups (500 mL) arugula 1 red bell pepper, thinly sliced 1 - 14 oz (396 g) can chickpeas, drained and rinsed 2 oz (57 g) soft goat cheese, crumbled 1/3 cup (80 mL) shelled unsalted pistachios, roughly chopped 1/4 cup (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) white wine vinegar 1/2 cup (125 mL) fresh basil 1/3 cup (80 mL) mint 1/4 tsp (1 mL) sea salt To make salad, in large bowl, toss together peaches, greens, bell pepper, and chickpeas. Divide salad among serving plates and top with goat cheese and pistachios. To make dressing, place oil, vinegar, 2 Tbsp (30 mL) water, basil, mint, and salt in blender or food processor and blend until smooth. Add more oil if needed to help with blending. To serve, drizzle herb oil over salad. Serves 4. Each serving contains: 383 calories; 11 g protein; 22 g total fat (5 g sat. fat, 0 g trans fat); 36 g total carbohydrates (9 g sugars, 8 g fibre); 399 mg sodium Tips To remove pits from peaches and other stone fruits (except cherries) slice all the way around the fruit, starting at the stem end. Rotate each half simultaneously in opposite directions to separate and then pull out the pit. source: " Stone Fruits ", alive #369, July 2013

Apricot Shrimp Tacos

Apricot Shrimp Tacos

Sweet sun-kissed apricots are a wonderful counterpoint to the earthy elements of the shrimp and fibre-packed beans in these tacos. Plain Greek yogurt would be a good alternative to the sour cream in the avocado sauce. You can also top the tacos with some tender greens, if desired. 1 ripe avocado 1/3 cup (80 mL) reduced-fat sour cream 1 garlic clove, minced Juice of 1/2 lime 1/4 tsp (1 mL) cayenne 1 cup (250 mL) cooked or canned black beans, drained and rinsed 4 apricots, thinly sliced 1/2 cup (125 mL) finely diced red onion 1/2 cup (125 mL) sliced roasted red pepper 1 tsp (5 mL) lime zest 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) freshly ground black pepper 1 Tbsp (15 mL) coconut or grapeseed oil 1 lb (450 g) large shrimp, shelled 12 - 6 in (15 cm) organic corn or whole wheat tortillas, preferably warmed To make avocado cream, place avocado flesh, sour cream, garlic, lime juice, and cayenne in food processor or blender and blend until smooth. Set aside. In large bowl, combine black beans, apricot, red onion, red pepper, lime zest, salt, and black pepper. Heat oil in large skillet over medium heat. Add shrimp and cook for about 2 minutes on each side, or until cooked through. Toss cooked shrimp with apricot mixture. To serve, spread avocado cream on tortillas and top with shrimp apricot mixture. Serves 4. Each serving contains: 504 calories; 34 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 57 g total carbohydrates (7 g sugars, 13 g fibre); 362 mg sodium Soaking beans and chickpeas Opting for dried chickpeas or beans rather than canned requires a couple of extra steps. Soak dried chickpeas/beans for several hours in the refrigerator with three to four times their volume of water. Drain chickpeas, discard soaking water, and then cook in a pot full of water until tender, about 45 minutes. If you plan on making dried beans a regular part of your diet, consider investing in a pressure cooker, which significantly cuts down on cooking time. source: " Stone Fruits ", alive #369, July 2013

Nectarine Blueberry Crisps with Banana Whip

Nectarine Blueberry Crisps with Banana Whip

This no-bake version of a dessert classic makes use of spelt flakes, which are made by passing the nutrient rich whole grains through a roller to flatten them. But you can also use rolled oats or gluten-free quinoa flakes. Whipping up frozen bananas into an ice cream consistency is a tasty way to keep your cool this summer. 3 ripe nectarines, chopped 2 cups (500 mL) fresh or frozen and thawed blueberries 4 Tbsp (60 mL) pure maple syrup, divided 2 tsp (10 mL) minced fresh ginger 1 tsp (5 mL) lemon zest 2 Tbsp (30 mL) cacao nibs (optional) Pinch of sea salt 3/4 cup (180 mL) almonds or pecans 1/2 cup (125 mL) hazelnuts 1/2 cup (125 mL) spelt flakes 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) nutmeg 4 medium-sized frozen bananas, chopped 1 vanilla bean, sliced down the centre and seeds scraped out 1/2 tsp (2 mL) vanilla extract In large bowl, toss together nectarines, blueberries, 2 Tbsp (30 mL) maple syrup, ginger, lemon zest, cacao nibs (if using), and salt. Place almonds or pecans and hazelnuts in food processor and pulse until nuts are pulverized into small pieces. Add remaining maple syrup, spelt flakes, cinnamon, and nutmeg; pulse until combined. Stir nut mixture into fruit mixture. Place frozen bananas, vanilla seeds, and vanilla extract in food processor or high-powered blender and blend until smooth and creamy. Don’t overprocess or you’ll melt bananas. If not serving immediately, place banana whip in freezer in airtight container until ready to use. When ready to serve, leave mixture to sit at room temperature for a few minutes to soften. To serve, place nut and fruit mixture in serving bowls and top with banana whip. Serves 6. Each serving contains: 360 calories; 10 g protein; 17 g total fat (1 g sat. fat, 0 g trans fat); 52 g total carbohydrates (29 g sugars, 8 g fibre); 51 mg sodium source: " Stone Fruits ", alive #369, July 2013

Red Chilli with Chicken and Chocolate

Red Chilli with Chicken and Chocolate

Serves 8 A different take on a mole sauce! Chocolate will deepen the flavour of the tomatoes and create a glossy darker sauce that pleases both the eyes and the taste buds. 1 1/2 Tbsp (30 ml) extra-virgin olive oil 2 chicken breasts, boneless and skinless, cut into 2.5 cm pieces 2 medium onions, diced 2 garlic cloves, finely chopped or grated 2 Tbsp + 1 tsp (45 ml) chilli powder 2 tsp (10 ml) ground cumin 1 tsp (5 ml) dried oregano 1 tsp (5 ml) black pepper 2 Tbsp (40 ml) fresh flat-leaf parsley, chopped finely 1 oz (28 g) bittersweet chocolate 2 Tbsp + 1 tsp (45 ml) tomato paste 1 - 28 oz (800 g) tin tomatoes, no salt added Juice of 2 limes 2 cups (500 ml) cooked kidney beans 1 cup (250 ml) cooked chickpeas 1 green capsicum, seeded and chopped finely Additional bittersweet chocolate for garnish In Dutch oven, heat oil over medium-high heat. Add chicken and brown well on all sides. If using cooked chicken, add with beans instead. Lower heat to medium, add onions and garlic and sauté until onions are soft. Add chilli powder, cumin, oregano, pepper, parsley and chocolate. Cook for 3 minutes while stirring. Add tomato paste and cook for about 3 minutes or until paste turns a deep golden red. Add tomatoes and lime juice and stir well. Bring to boil, reduce to simmer, cover and cook for 1 hour. Add kidney beans, chickpeas and green pepper. Simmer 20 minutes more or until heated through. Grate chocolate over each serving after adding your favourite toppings. Each serving contains: 1101 kilojoules; 17 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 28 g carbohydrates; 8 g fibre; 100 mg sodium source: " Chilli ", alive Australia #16, Winter 2013