Food

In Italian parlance, the word minestrone means “big soup.” This recipe certainly fits the bill with a hearty spring vegetable-and-bean soup that delivers big-time flavour and nutrition. If available, fiddleheads can be used instead of asparagus. Nutrition bonus Nutritionally overachieving asparagus is rich in a range of nutrients, including folate, vitamin K, vitamin A, and vitamin C. Pay it forward Don’t compost leek tops and asparagus ends. Bundle them up and stash them in the freezer along with other veggie trimmings, such as mushroom stems, in an airtight container. When you’ve collected enough, use these scraps to make vegetable stock.

Combine pizza and taco night by firing up the grill. Sweet flame-licked onions, melty cheese, fiery salsa, hearty beans, and crispy flatbread crust all marry well in a no-fuss pizza that comes together fast enough to work within the confines of the weekday time crunch. Set up a work area near the grill so you have all your toppings within easy reach and ready to go. You can also use large Middle Eastern-style pitas for your base. Using store-bought pizza dough? If you want to go more traditional and use pizza dough, you can certainly stick with the grill. Stretch or roll pizza dough (about 1 lb/450 g) to roughly 1/2 inch (1.25 cm) thick. It need not be perfectly round or square; it just has to be even thickness. Preheat grill to medium using indirect heat (for a gas grill, leave one burner off; for a charcoal grill, shovel coals onto one side of the grill) and lightly oil grill grates. Brush one side of dough with oil, then place on grill in an area not directly over the heat, oil side down. Once dough is lightly charred and just barely set, about 1 to 2 minutes, use pizza peel or big, flat spatula to transfer it to a work surface, grilled side up. Apply toppings and return pizza to indirect heat. Close grill lid, and heat until edges of crust are crispy and cheese has melted, 5 to 7 minutes.

These savoury scones, made with flaxseed powder to lend a nutty taste, are screaming for a smear of butter to be the perfect sidekick for a bowl of steamy soup or chili. Instead of thyme, you could substitute chopped fresh rosemary, while the gluten-free crowd can swap out wheat flour for an all-purpose gluten-free flour blend. You can make these ahead, storing in an airtight container for up to five days or freeze for up to a month. The grind The shells of flaxseeds are very hard, meaning that whole seeds, and their nutrients, will likely pass through your body undigested if you don’t grind them to “free” the nutrients before consumption. Once ground, any extra flax should be stashed in the fridge or freezer to slow the rate at which the unsaturated fats turn rancid. A coffee or spice grinder does a great job at rendering flaxseeds into a powder. If purchasing pre-ground, do so only if stored in dark containers or if the package is kept in a refrigerated section of the store.

Is there such a thing as a crispy heart-healthy cake wedge? We think so. In this chew-worthy snack, we’ve combined oats with coconut, a little flaxseed, and some nutty hemp hearts. Together they make a perfect treat that your heart will love. Tip Want another option? Press mixture into 9 x 13 in (3 L) parchment paper-lined baking dish. Pat into an even thickness. Bake for 12 to 15 minutes or until golden. Remove and immediately cut into fingers or squares with pizza cutter. Leave in pan to cool. Remove and store as above.

Gravlax is a traditional Scandinavian preparation of fish, cured with seasonings and dill, resulting in deliciously velvety flesh. In this version, beets bring earthy, sweet flavour and bright, bold colour to cured Arctic char. The cured char should be used within five days. Substitute salmon or rainbow trout for the char if you like. More ways with cured char Stir together cream cheese with chopped herbs and lemon zest, spread on rye crackers, and top with slices of cured fish. Fold into soft scrambled eggs or add finely chopped pieces to devilled eggs. Use in place of smoked mackerel in the Mackerel Potato Egg Salad recipe. Try it with cooked linguini. Smash avocado on toast and top with slices of cured char and microgreens.

Breaking up a whole frittata into individual parts slashes cooking time, allows the egg cakes to be easily movable from the kitchen, and makes for an undeniably cute presentation. These can be served warm or at room temperature. Hot stuff Ovens can vary with respect to the amount of heat they produce and retain. Therefore, you should check for doneness a minute or two before the cooking time indicated in any muffin tin recipe. If your oven heats unevenly, rotate the muffin tin halfway through the baking time.

This is the antithesis of typical soupy potato salads. Crispy spuds, the bitter edge of radicchio, buttery trout, and a tangy dressing create a palate-awakening salad that just begs for social media stardom. And all the flavours will speak to you even at room temperature, so this salad can also accompany you to the office, potlucks, and picnics. (However, it’s best to keep cooked fish chilled.) For a thicker dressing, you can replace 1/4 cup (60 mL) of the kefir with a good quality mayonnaise. Frozen asset Stash a few tubers of fresh turmeric in the freezer. When frozen, it becomes much easier to grate. Ditto for ginger. Nutrition boost Kefir is home to a robust population of probiotics, potatoes offer up vitamin C, sustainable rainbow trout is swimming in heart-healthy omega-3 fats, and radicchio is a vitamin K stand-out.

These vegan and gluten-free (and grain-free) slices are extra dense, getting their fudgy texture from pinto beans (you won’t taste them, though!). A dash of flaky sea salt makes these holiday appropriate, giving your cookie tray a bit of oomph this season. Baking tip: Melted butter swap In many recipes, melted butter can be replaced with coconut oil, creating a treat full of medium-chain triglycerides for weight maintenance. Look for candy canes made with natural cane sugar and vegetable dye in your local health food store to chop and crumble on top before baking, adding even more visual appeal.

A hot bath of spiced red wine gently cooks seasonal pears into a tender, glimmering fruit dessert fit for any crowd. Baking tip: Testing for doneness In desserts using firm fruit, such as pears and apples, insert tip of paring knife into centre of fruit; it should easily yield with little force. In cakes and quick breads, a toothpick inserted in the centre should come out clean. In brownies and squares, a few damp crumbs clinging to the inserted toothpick is what you’re after. Get ahead of the game: this entire dessert can be made up to 3 days ahead and served chilled.

Also known as walleye, pickerel is a freshwater fish that populates many fishing lakes across Canada. Most anglers love fishing for pickerel for the simple fact that it’s great to eat—moist, slightly sweet flesh with a nice flaky texture. It’s also relatively easy to clean and has a significant amount of meat for each fillet produced. As a nutritional bonus, pickerel is a good source of protein and also contains a range of vitamins and minerals. And this recipe makes use of the classic cooking technique of creating a pan sauce to put the finishing touches on a superb dish. Other fish to try You can also try this dish with perch, pike, snapper, or halibut. Under water Wild rice is one of the slowest-cooking grains. To expedite the process, think ahead and soak the rice in water overnight. This should slash the cooking time by about 30 percent.

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.

This classic retro appetizer skips the shellfish, getting a vegan makeover with chickpeas instead. And the healthy, monounsaturated fats in the avocado not only taste rich and luxurious, but also work to promote cardiovascular health. Tip: Transform leftover chickpea salad into a grain-free taco by adding it to the centre of a romaine lettuce leaf. Or scoop on top of cucumber rounds for a quick snack or appetizer.

Forget “brinner” (breakfast for dinner) and get your egg on at lunchtime. Get double the protein power with eggs and tofu. While sweet potatoes rank higher on the glycemic index, pairing them with protein helps keep insulin levels from shooting through the roof. Flavour tip For robust, rich, deep flavour, roast the sweet potato; don’t steam or boil it.

Tip: Top toast with your favourite style of egg. Try poached, scrambled, or sliced hard boiled eggs.

Using roasted potato coins as a base is a foolproof way to please gluten-free diners. And, when smashed, the peas become creamy and vibrant green, adding sweetness to the rich potato base. 4 small Yukon Gold potatoes, unpeeled, cut into 1/2 in (1.25 cm) rounds 2 Tbsp (30 mL) extra-virgin olive oil, divided 1 1/2 cups (350 mL) frozen peas, defrosted 1/2 cup (125 mL) fresh basil, plus more to garnish 2 tsp (10 mL) lemon juice 1/4 tsp (1 mL) sea salt Preheat oven to 400 F (200 C). Line large, rimmed baking sheet with parchment paper and arrange potato slices in even layer. Coat potatoes with 1 Tbsp (15 mL) oil. Roast for 15 minutes, flip, and roast for additional 15 to 20 minutes, or until tender and browned. In food processor, pulse peas, basil, lemon juice, salt, and remaining 1 Tbsp (15 mL) oil until coarse paste is formed. Arrange potato slices on serving platter and top with spoonful of pea mixture. Garnish with additional basil, if desired, and serve immediately. Serves 8. Each serving contains: 95 calories; 3 g protein; 4 g total fat (0.5 g sat. fat, 0 g trans fat); 14 g total carbohydrates (2 g sugars, 2 g fibre); 106 mg sodium source: " Craving Crostini ", alive #391, May 2015

Sometimes the perfect side dish doesn’t need to be any more complicated than shaving vegetables into long, thin strips and tossing with a few seasonings for a vegetable noodle salad. Salad 1/2 lb (225 g) fresh asparagus spears, preferably with thick stalks 2 - 8 in (20 cm) yellow zucchini 1/2 cup (125 mL) halved cherry tomatoes 2 Tbsp (30 mL) chopped Italian parsley 2 Tbsp (30 mL) chopped fresh basil 2 Tbsp (30 mL) toasted pine nuts Dressing 3 Tbsp (45 mL) extra-virgin olive oil 1 Tbsp (15 mL) freshly squeezed lemon juice 1 tsp (5 mL) smashed and minced garlic 3 Tbsp (45 mL) finely grated Parmesan Salt and freshly ground black pepper, to taste Trim root ends of asparagus and ends of zucchini. Using hand-held vegetable peeler, shave asparagus spears into long, thin strips and place in large bowl. If tips break, simply add to strips. Repeat with yellow zucchini and add to asparagus. Combine oil, lemon juice, and garlic in small bowl and whisk. Whisk in grated Parmesan until blended. Add salt and pepper to taste. Drizzle over vegetable noodles and gently toss to coat evenly. Divide among serving plates and sprinkle with cherry tomatoes, Italian parsley, fresh basil, and pine nuts. Serves 6 as side dish. Each serving contains: 115 calories; 3 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 5 g total carbohydrates (3 g sugars, 2 g fibre); 61 mg sodium source: " Veggie Noodles ", alive #390, April 2015

This smoothie is more proof that green is the colour of health. It’s often overlooked, but subzero spinach is a great addition to smoothies, as the freezing process helps lock in nutrients. Soft tofu adds extra protein without making the drink taste beany, while hemp hearts are a good source of beneficial omega fats. If you want a sweeter smoothie, you can blend in some honey. Stealth health Salubrious hemp hearts are a stellar source of magnesium, which scientists at the Harvard School of Public Health found can slash the risk for heart disease. 3/4 cup (180 mL) unsweetened almond milk or hemp milk 1/2 cup (125 mL) silken tofu 1 ripe pear, cored and quartered 2 Tbsp (30 mL) hemp hearts 1/2 in (1.25 cm) piece fresh ginger 1 cup (250 mL) frozen chopped spinach Place almond milk, tofu, pear, hemp hearts, ginger, and spinach in a blender container and blend until very smooth. Serves 1. Each serving contains: 391 calories; 22 g protein; 18 g total fat (1 g sat. fat, 0 g trans fat); 41 g total carbohydrates (20 g sugars, 13 g fibre); 238 mg sodium source: " Whip It Good ", alive #388, February 2015

The caffeine kick and sugar rush delivered from a can of soda pop may help us get through the afternoon, but it’s not doing us any favours when it comes to our health. This DIY soda may be all you need to can your soda habit for good. By adding a splash of coconut milk, you can turn this soda into a creamy treat that rivals any coffeehouse creation. 2 cups (500 mL) fresh squeezed orange juice 1 tsp (5 mL) finely grated orange zest 1/2 in (1.25 cm) piece of vanilla bean, split in half Ice Fresh herbs, such as mint, thyme, or basil (optional) 4 cups (1 L) sparkling mineral water or soda water, divided 1/4 cup (60 mL) coconut milk, divided Orange slices, for garnish Place orange juice, orange zest, and vanilla bean in medium saucepan. Bring to a simmer over medium heat and cook, stirring often, for about 20 minutes or until liquid has reduced to 1/2 cup (125 mL). Remove from heat and strain mixture through fine mesh sieve into small bowl, pressing down on pulp to extract as much liquid as possible. Chill in refrigerator until cold, about 4 hours. To serve, pour 2 Tbsp (30 mL) orange syrup into tall glass. Add ice, herbs (if using), and 1 cup (250 mL) soda or sparkling water. Stir to combine well. Top soda with 1 Tbsp (15 mL) coconut milk, and garnish with an orange slice just before enjoying. Serves 4. Each serving contains: 95 calories; 1 g protein; 4 g total fat (3 g sat. fat, 0 g trans fat); 15 g total carbohydrates (12 g sugars, 0 g fibre); 6 mg sodium source: " Smart Snacking ", alive #387, January 2015

Serves 8 The lovely orange colour is not the only attraction in this cool soup. There’s a distinct “umami” experience going on that’s beautifully complemented by a coconut ice cube and coriander garnish. 1 1/2 Tbsp (30 ml) unsalted butter 450 g carrots, peeled and chopped, about 3 cups (750 ml) 1 onion, peeled and diced 3 tsp (15 ml) peeled, finely grated fresh ginger 1 garlic clove, crushed 2 cups (500 ml) reduced-salt chicken stock 400 ml can coconut milk 1 1/2 Tbsp (30 ml) red curry paste 1 tsp (5 ml) light brown sugar or coconut sugar 1 1/2 Tbsp (30 ml) fresh lime juice Dried red chillies 1 1/2 cups (350 ml) coconut water 12 small coriander sprigs Sea salt and freshly ground white pepper (optional) Heat butter in large saucepan over medium-high heat. Add carrots, onion, ginger and garlic. Reduce heat to medium. Cover and simmer, stirring occasionally, until carrots are tender, about 20 minutes. Be careful not to scorch carrots and onion. Add a splash of water if necessary. When carrots are tender, stir in chicken stock, coconut milk, curry paste, sugar and lime juice. Bring to a gentle simmer. Cover and cook for 10 minutes for flavours to blend. Remove from heat and stir in a generous pinch of chillies. Set aside to slightly cool. To make coconut water ice cubes, pour coconut water into ice cube tray. Press coriander sprig into each. Freeze. When soup has slightly cooled, whirl in blender or use hand-held immersion blender and purée until very smooth. Strain through fine-meshed strainer if you wish. Press piece of perfectly fitted baking paper onto surface of soup and refrigerate until cold. When ice cubes are frozen, soup is ready to serve. Taste and add a little more lime juice and seasonings of salt and pepper if needed. Ladle into small serving bowls and garnish with coconut ice cube. Each serving contains: 812 kilojoules; 3 g protein; 15 g total fat (13 g sat. fat, 0 g trans fat); 14 g total carbohydrates (7 g sugars, 3 g fibre); 332 mg sodium source: " Cool Summer Soups ", alive Australia #22, Summer 2014

This delicious spread is not only a snap to make, but also chock full of nutrients such as vitamin A. Serve this vegan dip lightly spread on crackers or dolloped on veggies. It’s also perfect for spreading on wraps or collard leaves and rolling up with your favourite fillings. 2 cups (500 mL) lightly packed kale leaves, washed and spun dry 1/3 cup (80 mL) hemp hearts 1/3 cup (80 mL) sun-dried tomatoes packed in oil 2 Tbsp (30 mL) freshly squeezed lemon juice 1/2 tsp (2 mL) sea salt 1/8 tsp (0.5 mL) cayenne pepper Combine all ingredients in food processor or blender. Whirl with an on-and-off motion, scraping down sides with rubber spatula. Add splash of water if needed to make spread as smooth as desired. Taste and add more seasonings if you wish. Scrape into small pâté dish and serve with crisp crackers and vegetable crudités. Serves 7. Each 2 Tbsp (30 mL) serving contains: 57 calories; 3 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 5 g total carbohydrates (1 g sugars, 2 g fibre); 224 mg sodium source: " Hemp Power ", alive #384, October 2014

The lovely orange colour is not the only attraction in this cool soup. There’s a distinct “umami” experience going on that’s beautifully complemented by a coconut ice cube and cilantro garnish. 2 Tbsp (30 mL) unsalted butter 1 lb (450 g) carrots, peeled and chopped, about 3 cups (750 mL) 1 Vidalia onion, peeled and diced 1 Tbsp (15 mL) peeled, finely grated fresh ginger 1 garlic clove, minced 2 cups (500 mL) low-sodium chicken stock 1 - 14 oz (398 mL) can coconut milk 2 Tbsp (30 mL) red curry paste 1 tsp (5 mL) light brown sugar or coconut sugar 2 Tbsp (30 mL) fresh lime juice Dried red chilies 1 1/2 cups (350 mL) coconut water 12 small cilantro sprigs Sea salt and freshly ground white pepper (optional) Heat butter in large saucepan over medium-high heat. Add carrots, onion, ginger, and garlic. Reduce heat to medium. Cover and simmer, stirring occasionally, until carrots are tender, about 20 minutes. Be careful not to scorch carrots and onion. Add a splash of water if necessary. When carrots are tender, stir in chicken stock, coconut milk, curry paste, sugar, and lime juice. Bring to a gentle simmer. Cover and cook for 10 minutes for flavours to blend. Remove from heat and stir in a generous pinch of chilies. Set aside to slightly cool. To make coconut water ice cubes, pour coconut water into ice cube tray. Press cilantro sprig into each. Freeze. When soup has slightly cooled, whirl in blender or use hand-held immersion blender and purée until very smooth. Strain through fine-meshed strainer if you wish. Press piece of perfectly fitted parchment paper onto surface of soup and refrigerate until cold. When ice cubes are frozen, soup is ready to serve. Taste and add a little more lime juice and seasonings of salt and pepper if needed. Ladle into small serving bowls and garnish with coconut ice cube. Serves 8. Each serving contains: 194 calories; 3 g protein; 15 g total fat (13 g sat. fat, 0 g trans fat); 14 g total carbohydrates (7 g sugars, 3 g fibre); 332 mg sodium source: " Cool Summer Soups ", alive #382, August 2014

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

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