Food

This one-dish curry is a perfect dish to have on hand when the fire’s cozily crackling and guests are lingering. It takes just minutes to prepare and no time to cook. Serve ladled over steaming forbidden black rice, it’s comfort in a bowl. Plus, it’s low on dishes too! Add some more wow Break out some additional colourful veggies for this dish. Add broccolini spears to simmering rice near the end of cooking just until bright green but still crisp. Using tongs, remove and set aside. Then serve curried dal over rice with broccolini placed on top of each serving. Make it even more visual and tastefully delicious with halved cherry or grape tomatoes and wedges of lime. Join the nobility Black rice is called “forbidden rice” because it was, at one time, grown only for aristocracy. It’s available in most fine food stores. Substitute with risotto or quinoa, if you wish.

Burgers are a perennial game-day favourite, but not always a nutritional win. Root for the healthier team by swapping out beef for salmon and cheese slices for a velvety feta yogurt sauce. And then finish everything off with a stack of veggies. To let all the other flavours and textures shine through, consider subtracting the bun. For burgers, panko bread crumbs or quick-cooking oat flakes can be used as a replacement for almond flour. Thrill of the grill The salmon burgers can be prepared on the grill—but they’re delicate, which makes placing them directly on the grill grates a risky undertaking. If you want to safeguard against burgers sticking to or falling through the grates, you can lay a cast iron griddle on top of the grill and use that to heat your burgers. A greased metal vegetable basket can also work as a cooking platform.

Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.

This frittata seems complex, yet it has a decided simplicity that makes for an exciting meal even on a busy weeknight. Whether store-bought or foraged from your lawn or local park, dandelion greens lend pesto a pleasant earthy bitterness. Spring arugula would serve well as a green substitution. Smoked salmon is a good stand-in for trout, or you can use previously cooked fresh trout or salmon. Nutrition bonus Dandelion greens are a standout source of beta carotene, a plant nutrient that may help lower the risk for developing type 2 diabetes when consumed consistently in high amounts. Pesto, everywhere You’ll have more pesto than you’ll need to use in this recipe. Consider that a good problem to have! You can use it as a sandwich spread, a lively addition to salad dressing, a healthy way to dress up roasted potatoes, or stirred into a pot of cooked grains.

This power bowl is overflowing with umami showstoppers. While beets and apple add a sweet element, combining umami and sweet in one dish has become a culinary trend among savvy chefs. Sourced from Canada’s East Coast, dulse is a chewy seaweed that takes on a bacon-esque personality when turned crunchy in a hot pan. But if not available, shards of hijiki or arame or even roughly chopped nori can stand in for dulse. Other grains such as sorghum, farro, freekeh, or wheat berries can work here too. Make it plant based by swapping out egg and mackerel for grilled tempeh. Nutrition bonus Fatty in a good way, both mackerel and walnuts contain a boatload of heart-healthy omega-3 fats. As with other seaweed, dulse is a reliable source of iodine, which contributes to proper thyroid functioning. Watching the clock and simmering eggs for exactly 6 1/2 minutes yields cooked whites and an oozy yolk. The eggs can be cooked, peeled, and kept chilled for up to 3 days. Reheat in simmering water for 1 minute if desired.

Pilaf is a term liberally used to simply mean “grains cooked in broth.” There are usually onions, garlic, and spices involved, and the grains are often sautéed in butter or oil before being simmered in the liquid. This getaway-friendly version calls for dried spices instead of fresh, which you can combine in advance to save space in your bags and time in your cooking. Feel free, though, to add fresh diced onions, garlic, or other vegetables if you prefer. Toasting tips To toast sunflower seeds, in small saucepan or skillet, heat seeds over medium heat for about 5 minutes, stirring frequently, until browned and aromatic. Remove seeds immediately from the pan so they don’t burn. Many variations for ultimate flexibility Don’t be afraid of the long ingredient list. You can skip pretty much any of the spices––except the salt––or replace them with others that you have on hand, such as parsley, thyme, or paprika. You can also use white or tri-coloured quinoa instead of black; the dark colour gives the dish a more dramatic visual effect.

The filling options for these sweet crepes are endless, from sliced fruit to melted chocolate to sweetened chestnuts and beyond. Keep things kid-friendly with a simple drizzle of maple syrup. Or marinate a handful of fresh or frozen berries in 1/4 cup (60 mL) rum or sweet local liqueur for at least 30 minutes before serving. For a luxurious French variation, flambé a pan of folded, buttered crepes with a splash of cognac—the liqueur of choice for traditional Crepes Suzette. If using eggs, use just 1 1/4 cups (310 mL) milk. If using ground chia or flaxseed, use full 1 1/2 cups (350 mL). Batch cooking Double the recipe and freeze leftovers between layers of parchment paper for the next time you feel like crepes but don’t feel like making them from scratch. Skillet skill The pan needs to be hot enough and the batter thin enough to create air bubbles on impact or crepes won’t cook through properly. There’s no need to regrease the skillet after each crepe, unless crepes are sticking to the pan.

There’s nothing more alluring than the scent of garlic emanating from the kitchen. And in winter, garlic-enriched foods are even more important to our well-being. There are a multitude of reasons to embrace the humble bulb. Not just because it adds depth to a dish, but also because of its abundant health kicks. Garlic has been studied for its potential to reduce cardiovascular disease risk; for its antitumour, antimicrobial, and antiviral effects; and for its benefit on high blood glucose concentration. Recipe The beauty of this healthy garlicky broth recipe is that it doubles as a delicious base for many soups and stews, but it’s also perfect for sipping when you’re feeling flu-ish. Have some containers of this tucked into your freezer. And if your head is stuffy and full, heat up a cup, jazz it up with hot dried chilies and miso, and you’ll breathe through that sickness in no time! You can brew up this stockpot of garlic broth in less time than it takes to cook a full meal! Tip Some might find cooking with garlic a bit of a challenge. Look for aged garlic supplements that are readily available in natural food stores.

Stirring cricket powder into an African stew is a natural, given that crickets were an African staple long before they became trendy in the West. Adding a couple of tablespoons to this delicious dish not only increases the protein content but also kicks up the nuttiness a notch. Soaking time for beans The larger the beans, the longer the soaking and cooking time. Cover with enough cold water to extend above beans by 2 in (5 cm). Set aside at room temperature overnight for no longer than 12 hours. For a shorter soak, place beans with 1/4 tsp (1 mL) baking soda in pan of cold water with 2 in (5 cm) to spare. Bring to a boil and simmer for 2 minutes. Remove from heat, cover, and set aside for 1 hour. Thoroughly drain and use as per recipe. Time an issue? Skip the dried beans. Replace the 4 cups (1 L) water in this recipe with just 1 cup (250 mL) and continue with recipe, cooking vegetables until tender. Then add a 19 oz (540 mL) can of white kidney beans, along with its juices, and heat through.

Light in the backpack and easy to tote, these crispy chickpeas topping tossed greens are loaded with flavour and provide a delicious boost of energy. DIY chickpeas from scratch Soak dried beans in large bowl covered with several inches of water for at least 8 hours. Drain and rinse well. Place chickpeas in large saucepan and cover with several inches of water. Bring to a boil. Cover, leaving lid ajar, and simmer for 1 1/2 to 2 hours, or until chickpeas are as tender as you’d like. Season with salt only after cooking, as salt toughens beans during cooking. Tip Want to try something new? Substitute canned chickpeas with frozen, thawed edamame beans and follow the same steps to bake and dry. Tip Make a pot of tea and transfer it to a bottle. Freeze, then pack it with your salad to keep it fresh and you hydrated. The tea not only complements the roasted chickpea salad, but also boosts your antioxidants.

This simple classic represents Chinese home cooking at its very best. Easy to prepare, healthy, and delicious, it’s simply brimming with flavour. What’s more, it’s a superb source of the disease-fighting carotenoids lutein, zeaxanthin, and astaxanthin. 10 1/2 oz (300 g) large sustainable shrimp, shells removed (thaw if frozen) 1 tsp (5 mL) gluten-free, low-sodium soy sauce 1 Tbsp (15 mL) sherry or cooking wine 1 tsp (5 mL) cornstarch 4 large free-range eggs 2 Tbsp (30 mL) half and half cream 1 cup (250 mL) frozen petite peas, thawed 2 Tbsp (30 mL) camelina or coconut oil 1/3 cup (80 mL) chopped green onions 2 Tbsp (30 mL) chopped garlic chives Salt and pepper, to taste Handful of pea shoots, for garnish (optional) Rinse shrimp and pat dry with paper towel. Set aside. Mix soy sauce, sherry, and cornstarch in bowl and add shrimp. Coat shrimp well with marinade and set aside. In medium bowl, crack eggs and lightly beat with cream. Meanwhile, place peas in mixing bowl and pat dry to remove excess water; set aside. Heat 1 Tbsp (15 mL) oil over medium heat in cast iron skillet. Add shrimp and stir-fry for 1 minute. Add peas and green onions and stir-fry for a minute or two more. Remove mixture from skillet and allow to cool slightly, then slowly pour into beaten eggs. Add remaining 1 Tbsp (15 mL) oil to skillet and heat over low-medium heat. When hot, add egg and shrimp mixture and stir with fork. Add garlic chives and stir until eggs are “set” but still slightly wet. Season with salt and pepper to taste and serve immediately over hot cooked rice or your favourite grain. Serves 4. Each serving contains: 257 calories; 24 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 7 g total carbohydrates (3 g sugars, 2 g fibre); 322 mg sodium source: " Easter Eggs-travaganza ", alive #390, April 2015

This nutrient-dense, colourful take on traditional “toad in the hole” is an easy-to-prepare meal the whole family will love. Served with a large salad or steaming bowl of soup, it’s an economical entrée that’s as comforting as it is delicious. 1 extra-large russet potato, peeled 1 extra-large sweet potato, peeled 2 Tbsp (30 mL) coconut or camelina oil 2 leeks, well rinsed, trimmed, and finely shredded (soft green parts only) 2 large carrots, peeled and grated 4 large free-range eggs 1 Tbsp (15 mL) chopped parsley or cilantro 3 Tbsp (45 mL) grated Parmesan cheese Freshly ground black pepper, to taste Preheat broiler. Grate both potatoes and squeeze out as much liquid as possible with hands and then pat grated spuds dry on a paper or tea towel. Heat oil in large cast iron skillet. Add shredded leeks and sauté for 2 to 3 minutes. Add potatoes and carrots, spreading entire mix in skillet. Sauté over medium heat for a further 10 to 12 minutes or until potatoes start to turn golden brown. Place pan under broiler and cook for a further 5 minutes or until potatoes start to turn nicely brown on top—do not let them burn. Remove from broiler and carefully make four holes on top of the hash. Break an egg into each hole and sprinkle chopped parsley and cheese on each hole; season with pepper. Place lid over skillet, place it back on the stove-top burner, and cook for about 4 minutes, or until eggs are set and cooked to your preferred level of doneness. Serves 4. Each serving contains: 289 calories; 11 g protein; 14 g total fat (8 g sat. fat, 0 g trans fat); 32 g total carbohydrates (6 g sugars, 5 g fibre); 195 mg sodium source: " Easter Eggs-travaganza ", alive #390, April 2015

Exotic seasonings combined with a hint of ginger and a squeeze of lime deliver myriad tastes to the palate. You can serve this as a side or as a stand-alone dish with yogurt or feta. 2/3 cup (160 mL) dried mung beans 2 small to medium yams 1 Tbsp (15 mL) coconut oil 1 1/2 tsp (7 mL) cumin seeds 1 1/2 tsp (7 mL) black mustard seeds 1 small onion, finely diced 1 Tbsp (15 mL) peeled and finely minced fresh ginger 2 tsp (10 mL) turmeric 2 tsp (10 mL) ground cumin 1/4 tsp (1 mL) cinnamon 1/4 tsp (1 mL) salt 1/4 cup (60 mL) chicken or vegetable stock 2 medium tomatoes, seeded and finely diced 1 tsp (5 mL) freshly squeezed lime juice 1/2 tsp (2 mL) maple syrup Freshly ground black pepper 1/4 cup (60 mL) chopped fresh cilantro Plain thick Greek yogurt (optional) Bring 4 cups (1 L) water to boil in a saucepan. Add mung beans and reduce heat. Simmer with lid slightly ajar for 20 to 25 minutes, or until beans are cooked but still firm. Meanwhile, peel yams and julienne using hand-held julienne cutter or mandoline fitted with julienne blade. Place yam noodles in wide, deep frying pan and just cover with water. Bring to boil and cook uncovered until blanched and just fork-tender but not mushy, about 3 to 5 minutes. Drain and plunge into ice water to stop cooking. Drain and blot dry. Transfer to large bowl and set aside. In saucepan, heat coconut oil over medium. Add cumin and mustard seeds and sauté for 2 minutes, or until they start to pop. Add onion, ginger, turmeric, ground cumin, cinnamon, and salt. Sauté for 2 minutes, or until onion is soft but not browned. Stir in chicken or vegetable stock. Add mixture to cooked yams and gently fold together to coat evenly. When beans are tender but still have a little bite, drain and rinse. Add beans to yam mixture along with diced tomatoes. Drizzle with lime juice and maple syrup. Gently fold together. Add pepper to taste. Transfer to serving dish and sprinkle with cilantro. Serve warm or at room temperature with dollops of yogurt, if you wish. Serves 6. Each serving contains: 214 calories; 8 g protein; 4 g total fat (2 g sat. fat, 0 g trans fat); 39 g total carbohydrates (4 g sugars, 8 g fibre); 128 mg sodium source: " Veggie Noodles ", alive #390, April 2015

Serves 4 No offence to the sweet, plump mussels, but the briny and smoky sauce is the real star of the show here. Make sure to serve with good quality crusty bread to sop up extra sauce. 3 tsp (15 ml) unsalted butter 3 tsp (15 ml) extra-virgin olive oil 2 shallots, chopped 2 garlic cloves, thinly sliced 1 tsp (5 ml) fennel seeds (optional) 1 cup (250 ml) dry white wine 1 lb (450 g) tomatoes, about 3 medium-sized, finely chopped 1 1/2 Tbsp (30 ml) white wine vinegar 3/4 tsp (4 ml) smoked paprika 1/4 tsp (1 ml) black pepper 2 lb (1 kg) mussels, rinsed well 1/3 cup (80 ml) coarsely chopped fresh flat-leaf parsley 1/4 cup (60 ml) grated Parmesan cheese (optional) Heat butter and oil in large frying pan over medium heat. Add shallots and garlic; cook 3 minutes or until softened. If using fennel seeds, add them to frying pan and cook 30 seconds. Place wine, tomatoes, vinegar, smoked paprika and pepper in frying pan. Bring to a boil, reduce heat to medium-low and simmer, uncovered, for 10 minutes. Add mussels to frying pan, cover, raise heat to medium and cook for 5 minutes, or until shells have popped open. Discard any mussels that have not opened up. Stir in parsley and garnish with Parmesan, if desired. Each serving contains: 1348 kilojoules; 28 g protein; 11 g total fat (3 g sat. fat, 0 g trans fat); 15 g total carbohydrates (3 g sugars, 1 g fibre); 653 mg sodium source: " One-Frying Pan Meals ", alive Australia, Autumn 2015

Serves 4 Together, the sweet potato, buttery cashews and edamame provide texture and elevate this curry that seemingly only gets more flavourful after resting for a day. Lemongrass, kaffir lime leaves and Thai basil are ways to make this dish scream Southeast Asian cuisine even more. 2 tsp (10 ml) grapeseed or peanut oil 2 shallots, chopped 2 tsp (10 ml) finely chopped fresh ginger 2 garlic cloves, crushed 3 tsp (15 ml) red curry paste 1/4 tsp (1 ml) cinnamon 1 cup (250 ml) reduced-salt chicken stock 1 – 14 oz (400 ml) can light coconut milk 1 1/2 Tbsp (30 ml) tomato paste 2 tsp (10 ml) fish sauce 1 lb (450 g) sweet potato (about 1 large potato), diced into 1/2 in (1.25 cm) cubes 1 lb (450 g) boneless, skinless salmon, cubed 1/3 cup (80 ml) unsalted cashews 1 cup (250 ml) frozen shelled edamame Juice of 1/2 lime 1/4 cup (60 ml) chopped coriander Heat oil in large frying pan over medium heat. Add shallots, ginger and garlic; cook 2 minutes, stirring often. Add curry paste and cinnamon; cook 30 seconds. Place chicken stock, coconut milk, tomato paste and fish sauce in frying pan and stir until curry and tomato paste are dissolved. Add sweet potato, bring to a boil, reduce heat to medium-low and simmer, covered, until potato is tender, about 20 minutes. Place salmon, cashews and edamame in frying pan and simmer for another 5 minutes, or until salmon is cooked through. Stir in lime juice. Place curry in serving bowls and garnish with coriander. Each serving contains: 2194 kilojoules; 34 g protein; 28 g total fat (9 g sat. fat, 0 g trans fat); 35 g total carbohydrates (6 g sugars, 8 g fibre); 482 mg sodium source: " One-Frying Pan Meals ", alive Australia, Autumn 2015

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

This colourful salad boasts a wealth of textures and tastes, from juicy oranges to crunchy jicama. The dressing’s unusual spice mix adds further intrigue that will delight guests and family members alike. 4 cups (1 L) green salad mix 2 navel oranges, peeled and diced 1 small red onion, diced 1 cup (250 mL) canned black beans, drained and rinsed 3/4 cup (180 mL) jicama, peeled and diced 1 medium red pepper, deseeded and chopped 3 Tbsp (45 mL) roasted sunflower seeds Dressing 1/4 cup (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) white wine vinegar 1/4 tsp (1 mL) ground cumin 1/4 tsp (1 mL) dried oregano 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground black pepper In large mixing bowl, add well-washed and dried salad greens. Add oranges, onion, beans, jicama, and red pepper. Mix well and divide salad into 4 equal servings on salad plates. Sprinkle sunflower seeds on top of each salad. In separate bowl, mix all salad dressing ingredients and whisk well. Pour an equal amount of dressing on each salad and serve. Serves 4. Pre-soaking tips Dried beans need to be cleaned and pre-soaked before you can enjoy them in your favourite recipes. This helps to break down the complex sugars that can make legumes difficult to digest and also reduces their overall cooking time. In addition, it helps the beans cook evenly without splitting. While lentils do not need to be pre-soaked, you may find they produce less gas when given the treatment. Here are two basic methods for pre-soaking legumes. Traditional method Cover beans with cold, fresh filtered water and soak for 8 hours or overnight. Drain and rinse before cooking. Quick method Place beans in large pot and completely cover with water. Bring to a boil and simmer for 2 to 3 minutes. Remove pot from the heat, cover, and let sit for 1 hour. Drain and rinse, add to your recipe, and cook as instructed. Note: do not add salt or anything acidic to the soaking water as this will halt the “softening” process. Use fresh, filtered, cool water only. Each serving contains: 289 calories; 7 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 7 g fibre); 162 mg sodium source: " Legume Love ", alive #388, February 2015

Crumbled tempeh provides incredible texture to this crowd-pleasing (and serving!) chili. It freezes well for a healthy heat-and-serve weeknight meal. 2 Tbsp (30 mL) extra-virgin olive oil 4 carrots, diced 4 garlic cloves, minced 2 onions, finely chopped 2 zucchini, diced 2 Tbsp (30 mL) chili powder 1 Tbsp (15 mL) cumin 2 tsp (10 mL) oregano 2 tsp (10 mL) smoked paprika 1/4 tsp (1 mL) sea salt, plus more to taste 2 - 28 oz (796 mL) cans diced tomatoes, no salt added 2 - 17 oz (500 g) packages tempeh, crumbled 2 cups (500 mL) cooked black beans 1/4 cup (60 mL) apple cider vinegar 1 cup (250 mL) chopped cilantro, for serving In large pot, heat olive oil over medium heat. Add carrots, garlic, onions, zucchini, chili powder, cumin, oregano, paprika, and salt. Cook for 10 to 15 minutes, until tender. Add tomatoes, tempeh, beans, vinegar, and 1 cup (250 mL) water. Bring to a boil, reduce heat to medium-low, cover, and cook for 2 hours. Season with extra salt, if desired. Ladle into bowls and garnish with chopped cilantro. Serves 10. Each serving contains: 345 calories; 24 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 33 g total carbohydrates (9 g sugars, 7 g fibre); 121 mg sodium Try protein-packed tempeh Many of us will be hoping to up our fitness level in the New Year. Vegetarians need to be especially aware of consuming enough muscle-building protein. Tempeh, a delicious meat alternative made from fermented soybeans, contains almost twice as much protein as tofu.  Try it in this hearty chili, which is super easy to reheat. Make extra on Sundays, and you’ll be all set with a week’s worth of post-workout meals! source: " Vegan Comfort Foods ", alive #387, January 2015

Perfect for a nippy autumn night, this Mexican-inspired stew has a smoky kick courtesy of the chipotle peppers. It also comes together quickly, so it’s an excellent meal for a harried weeknight. Garnish options include sour cream, diced avocado, and crunchy tortilla chips. 2 tsp (10 mL) grapeseed oil 1 large yellow onion, diced 1 lb (450 g) boneless, skinless organic chicken thighs, sliced into 1 in (2.5 cm) pieces 2 garlic cloves, minced 1 1/2 cups (325 mL) low-sodium chicken broth 1 - 28 oz (796 mL) can crushed tomatoes 2 cups (500 mL) cooked or canned pinto beans 1 1/2 cups (350 mL) frozen organic corn kernels 2 Tbsp (30 mL) salt-free tomato paste 2 small chipotle peppers in adobo sauce, minced 2 tsp (10 mL) dried oregano 1 tsp (5 mL) cumin powder 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) freshly ground black pepper Juice of 1/2 lime Heat oil in large saucepan over medium heat. Add onion and cook until softened, stirring occasionally, about 5 minutes. Add chicken and garlic; heat just until chicken is cooked through. Add chicken broth, tomatoes, pinto beans, corn, tomato paste, chipotle peppers, oregano, cumin, cinnamon, and pepper. Bring to a boil, reduce heat, and simmer covered for 20 minutes, stirring occasionally. Stir in lime juice. Serves 6. Each serving contains: 305 calories; 26 g protein; 7 g total fat (2 g sat. fat, 0 g trans fat); 37 g total carbohydrates (2 g sugars, 9 g fibre); 380 mg sodium source: " International Stews ", alive #385, November 2014

Poaching turkey breast is an easy, hands-off way to cook the lean meat without the worry of drying it out. Tangy goat cheese is an exciting replacement for butter in vegetable mashes such as this parsnip version. And the chutney further assures that the dish is big on flavour. 2 red-skinned apples, diced 1 cup (250 mL) dried Mission figs, stems trimmed and quartered 1/2 cup (125 mL) apple cider 1 shallot, chopped 2 tsp (10 mL) honey 2 tsp (10 mL) chopped fresh ginger 1 tsp (5 mL) orange zest 1/2 tsp (2 mL) brown mustard seeds (optional) 1/4 tsp (1 mL) ground cloves 1/2 tsp (2 mL) salt, divided 1 1/2 lbs (750 g) skinless, boneless turkey breast 4 medium-sized parsnips, peeled and diced 1 1/2 oz (43 g) soft goat cheese 1 Tbsp (15 mL) chopped rosemary To make the chutney, place apples, figs, apple cider, shallot, honey, ginger, orange zest, mustard seeds (if using), cloves, and 1/4 tsp (1 mL) salt in medium saucepan. Bring to a boil, reduce heat to medium-low and simmer uncovered until most of the liquid has evaporated and fruit is tender, about 20 minutes. To poach turkey, place breasts in pot large enough so they lie flat in a single layer. Add 2 pinches of salt and enough water to completely cover turkey by at least 1 in (2.5 cm). Bring water to very slight simmer with just a few bubbles breaking the surface and cook, partially covered, for 15 minutes, or until meat is cooked through. Adjust heat as needed during cooking to maintain slight simmer and skim off any foam that forms on surface of water. Place parsnips in steamer basket and steam over 1 in (2.5 cm) water until very tender. You can also boil the parsnips. Place parsnips in food processor container along with goat cheese, rosemary, and remaining salt. Blend until smooth. To serve, spread parsnip purée on serving plates and top with slices of turkey. Season turkey with salt and pepper to taste. Add dollops of apple fig chutney over turkey. Serves 4. Each serving contains: 381 calories; 45 g protein; 6 g total fat (3 g sat. fat, 0 g trans fat); 56 g total carbohydrates (35 g sugars, 8 g fibre); 406 mg sodium Talking turkey Any way you slice it, turkey is a rich source of protein as well as several nutrients, including B vitamins and selenium. source: " Gobble, Gobble ", alive #384, October 2014

Juice from one lemon 1/4 cup (60 mL) extra-virgin olive oil 1/2 tsp (2 mL) salt Pepper to taste 3 cups (750 mL) cooked quinoa, any colour 1 cup (250 mL) cubed cooked sweet potato 1/2 cup (125 mL) diced red onion 4 kale leaves, shredded 1/4 cup (60 mL) toasted slivered almonds 1/4 cup (60 mL) dried cranberries 3/4 cup (180 mL) cubed feta cheese (optional) To make dressing, combine lemon juice, olive oil, salt, and pepper in small bowl. Combine remaining ingredients in separate bowl, add dressing, and toss until well saturated. Serves 4. source: alive #367, May 2013

Rethink the traditional picnic sandwich with these crowd-pleasing quesadillas, loaded with fall flavour. Filling 4 cups (1 L) peeled butternut squash, cut into small cubes 2 cups (500 mL) finely chopped onion 1 tsp (5 mL) coconut oil or extra-virgin olive oil 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) smoked paprika 1/4 tsp (1 mL) ground cinnamon 1/4 tsp (1 mL) ground black pepper or chili flakes for more heat 2 cups (500 mL) cooked black beans Sauce 1 Tbsp (15 mL) nutritional yeast 1 Tbsp (15 mL) tahini 1 Tbsp (15 mL) water 1 Tbsp (15 mL) apple cider vinegar 1 garlic clove, minced 2 tsp (10 mL) Dijon mustard 1/4 tsp (2 mL) sea salt 6 gluten-free or whole wheat tortillas To prepare filling, preheat oven to 350 F (180 C). On large rimmed baking sheet, toss all ingredients for filling, except black beans. Roast for 30 minutes, until squash is tender. Remove from oven. Keep oven on. Allow squash mixture to cool to room temperature. Mix in beans and set aside. To prepare sauce, whisk all sauce ingredients together. Set aside. To prepare quesadillas, place 6 tortillas on a clean work surface. Divide sauce evenly among tortillas, spreading evenly all over the surface. Scoop heaping 1/2 cup (125 mL) squash and bean mixture on half of each tortilla (there will be leftover filling). Fold tortillas in half, creating a half-moon. Heat large nonstick skillet over medium heat. Working with 1 quesadilla at a time, cook on first side for 4 minutes until crispy. Carefully flip and cook on second side for 3 to 4 minutes, until crispy. Transfer to cutting board, cool slightly, slice in half, and place in glass container for transport. Repeat with remaining quesadillas. If you have a panini press, this will also work to cook the quesadillas. After grilling for 5 to 10 minutes, simply transfer panini-pressed quesadillas into resealable containers. This method yields a crispier exterior. Store leftover filling in refrigerator for up to 1 week. Use leftover filling as a simple side dish, toss with pasta, serve in a wrap, or add to Kale Salad recipe. Serves 6. Each serving contains: 272 calories; 11 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 49 g total carbohydrates (4 g sugars, 8 g fibre); 477 mg sodium source: " Picnic of Plenty ", alive #384, October 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