Food

Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.

Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.

Despite its traditional game-day look, this glorious spread is not your average stack of nachos. In a huge win for vegetarian sports fans, we swapped ground beef for meaty tempeh stewed with tomatoes and a winning mix of seasonings. Black beans, punchy radish, creamy avocado, and melty cheese round out a dish that could not be more fun to eat. If you want these nachos to be fully plant-based you can use shredded dairy-free cheese. To go a little more traditional, regular tortilla chips can be used instead of the sweet potato variety. No beef with tempeh You might be surprised at how versatile crumbled tempeh can be. Use the crumbles as a meaty meat-free option in grain bowls, tacos, burritos, pasta sauces, lasagna, chili, nachos, and in countless other ways. And it’s easy to modify them to fit any flavour profile: Mexican, Asian, or Italian, for example.

Small black beluga lentils, so called because of their resemblance to caviar, hold their shape well, making them perfect for salads. If you can’t find beluga lentils, use French Puy lentils, which have similar properties. With lentils, young spinach, spring peas, and herby dressing, this salad welcomes spring. Sustainability cred Symbiotic bacteria called Rhizobium invade the roots of lentils and legumes such as peas and beans, allowing them to “fix,” or use, nitrogen. This also improves the quality of the soil they grow in. When grown as part of a crop rotation system, they make the soil suitable to grow other plants, including grains, that require nitrogen. Be picky Packaged lentils may contain small stones or other debris which, for safety, should be removed. To pick over lentils, take small amounts of lentils and spread them on a flat surface such as a cutting board. Using a bench scraper or palette knife, or simply your hands, review the contents and move from one end of the board to the other, removing any debris you find on the way. Fun fact: The word lentil is derived from the word for lens. You might want to get a pair to complete this task! What to look for: When choosing lentils, look for organic lentils to avoid glyphosate residues that can be found in conventionally grown varieties.

This dish feels fancy but is a cinch to put together. A sweet sauce of frozen cherries with a splash of heart-healthy red wine brings a touch of luxury to a simply cooked lean pork tenderloin. Cherries, packed with vitamin C and polyphenols, have been shown to have effects on heart health, including reduced oxidative stress, inflammation, and blood pressure levels. Temperature check Pork can dry out quickly if overcooked, so to ensure flavour, as well as safety, it’s important to use a meat thermometer to test doneness. Pork can be consumed safely at an internal temperature of 145 F (63 C). The US Department of Agriculture recommends a rest time of at least 3 minutes after the meat has been removed from the oven. When measuring temperature with a meat thermometer, make sure that you’ve removed the meat from the heat source before placing the thermometer in the thickest part of the meat.

Vitamin C-rich piquillo peppers do double duty in this dish. Their triangular shape makes them perfect for stuffing with a tasty tuna filling, and they also make for a scrumptious sauce when paired with hazelnuts and garlic. A small amount of honey helps to balance out the smoky flavour. When paired with a salad, this dish easily serves two as a main meal, but it will stretch to a few more as part of a tapas-style meal. Pepper proficiency Piquillo means “little beak” and refers to the small triangular shape of the pepper, which is perfect for stuffing. These peppers, originating in northern Spain, are sold in cans or jars and have little heat but a deep sweet and smoky flavour compared to regular jarred peppers. Sodium levels can vary between brands, so look carefully at the label when choosing if sodium is a concern. If you can’t find piquillo peppers, look for sweet red peppers, which often have the same shape. Jars labelled “roasted peppers” will often contain a pepper larger than piquillos. If you decide to use these instead, simply slice the pepper to make a flat surface and roll the stuffing mixture inside.

Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.

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.

Like pancakes, these savoury Italian flatbreads take time, but make a large batch, and freeze the leftovers and you’ll have them ready to reheat whenever you’re craving them. They’re great substitutes for tacos, wraps, or individual pizzas with whatever toppings you like. High-protein chickpea flour adds a nutty flavour, and a quick fermentation adds a gentle sourness, which also makes it more digestible. But don’t worry if you don’t have time to leave the batter overnight; just whisk together the chickpea flour and water immediately before cooking. Aquafaba is the leftover liquid from cooking chickpeas and some other beans. You can use the drained liquid from a can of chickpeas or reserve the liquid from cooking dried chickpeas that you soak overnight and boil the next day.

For an easy weeknight dinner, sheet pan meals are perfect—this dinner can be assembled and eaten within 25 minutes! Salmon is an excellent heart-healthy star option. Coupled with little nugget potatoes, fresh beans, and diced yellow turnip, it becomes eye candy on a plate. The dazzling flavour of za’atar livens everything up! Although there are plenty of premade variations of this spice available, we’ve provided a tasty version you can DIY in a jiffy. Tip Za’atar can be sprinkled on many different dishes and grilled foods. It’s best as a finishing spice so as not to overcook or bake the tender spices. In this recipe, we’ve rubbed it onto salmon at the beginning, given its short baking time. Double or triple the batch so you can use it on a variety of dishes, from shakshuka to breakfast eggs.

I ate so many instant noodle meals as a university student—back then I had no idea I could make my own wholesome version in minutes! Thin, dry rice vermicelli rehydrates quickly in hot water, so just place the noodles dry in a heatproof container and add a delicious miso paste and ginger soup base, plus raw veggies (you can use any veggie as long as it’s thinly sliced or grated). When you’re ready to eat, it’s just like the original—pour boiling hot water over, wait a few minutes, and then slurp down your warm instant noodle soup. STAY READY Meal prep a few Busy Days Instant Noodle Bentos and keep ready to go in the refrigerator. Less perishable veggies like carrot, cabbage, and broccoli are best used for this. Salad greens and herbs can be added on the day you consume the bento. Cubed firm tofu or cooked beans are both great added to your bento as a protein boost.

A big pot of chili is the perfect batch-cooking project, as everything is prepared in one pan and leftovers become even more flavourful. Here, butternut squash forms the base of a sumptuous sauce, while plenty of beans and veggies pack each bowlful with big-time texture. You can make it vegan by swapping out the turkey for a couple blocks of crumbled tempeh. Deep freeze To freeze items such as chili and pasta sauce for future meals, consider dividing them up among jumbo-sized muffin cups. That way you’ll have individual servings that will defrost much more quickly than a huge ice block of food. Simply divvy up the food among the muffin cups, place tray in freezer until leftovers are frozen solid, unmould, and then keep food pucks in an airtight container in the freezer. Nonstick and bendable silicone jumbo muffin cups make it easy for you to unmould your frozen leftovers.

Macaccino is a delicious, energizing drink made from maca and raw cocoa powder. Maca root is an adaptogen plant from Peru, and has been shown to help improve energy, fertility, memory, and learning. Raw cocoa powder offers beneficial antioxidant and anti-inflammatory properties. It has recently been studied for its protective effect on heart health. Did you know? Maca has been dubbed “Peruvian ginseng” for its stamina-building properties.

Quark is a very low fat, high protein cheese, and the process for making it is very simple. You can whip it up at home using just one ingredient: non-homogenized buttermilk. What in the world is quark? Quark has just begun to woo Canadians. It’s incredibly low in fat, yet packed with more than 13 g of protein in each 3 1/2 oz (100 g) serving. Quark is often compared to yogurt cheese, or labneh, but it’s sweeter and more satiating. Quark means “curd” in Slavic and is a soft, white, unaged cheese made from whey. It’s been a homemade staple in German-speaking parts of Eastern Europe for hundreds of years. Quark’s high amount of casein, a slow-release protein, makes it the perfect post-workout bite and a sensible bedtime snack. Quark tasting notes Taste and smell: mild, fresh, barely detectable aroma Texture: spreadable, smooth, creamy, silky, and moist Versatility: excellent fresh or baked in savoury and sweet dishes How to use quark Quark is usually eaten fresh with fruit for breakfast or dessert. I find it difficult to cook with my homemade cheeses, as they’re irresistibly delicious as is. The silken, slightly sweet, and seemingly decadent quark curds will satisfy your palate and placate the urge to indulge in unhealthy foods.

This chickpea salad is a home-run people pleaser at potlucks because it’s vegetarian and gluten free, and it can easily be made dairy free. And although it’s super healthy, it’s definitely not boring diet food. You get the sweet pop of the pomegranate, the toasty crunch of the chickpeas, the refreshing bite of the veg, the creaminess of the tzatziki, and a salty kick from the feta and olives. With so many satisfying textures, flavours, and colours in one bite, no one will miss the meat or bread. Pulse power The United Nations has deemed 2016 the International Year of Pulses, so now’s a good time to sneak in more beans, dried peas, and lentils. Pulses are packed with vegetarian protein and fibre. Plus, research suggests they may help lower bad cholesterol and your risk of cancer while helping you manage your weight and improve gut health. Dairy-free swaps Lactose intolerant? No problem! Feel free to omit the feta cheese, and use a soy-based yogurt for the tzatziki.

When you crave a taste of chocolate, nothing else will do. This homemade chocolate is delicious on its own, but stir in a few healthy extras and you have a decadent snack that will leave you and your body feeling nourished and satisfied. 1 cup (250 mL) chopped cocoa butter 3 Tbsp (45 mL) maple syrup or coconut nectar 1/4 vanilla bean, split and seeds scraped out (optional) 2/3 cup + 2 Tbsp (190 mL) raw cocoa powder 2 Tbsp (30 mL) raw pumpkin seeds 1 Tbsp (15 mL) cacao nibs 2 Tbsp (30 mL) unsweetened coconut flakes 1/2 tsp (2 mL) Himalayan sea salt (optional) Line baking tray or individual loaf moulds with parchment paper, or have ready a selection of chocolate moulds. Place cocoa butter in medium heatproof bowl and set over saucepan filled about a quarter full with water. Position saucepan over medium-low heat and allow cocoa butter to melt slowly. Meanwhile, whisk together maple syrup or coconut nectar and vanilla seeds (if using). Once cocoa butter has melted, remove bowl from saucepan and sift cocoa powder over cocoa butter. Pour in syrup mixture and stir with spatula until well incorporated. Gently stir in pumpkin seeds, cacao nibs, coconut flakes, and salt (if using). Pour chocolate onto prepared baking tray and let it spread into a thin layer, or divide evenly among moulds. Place chocolate in freezer to firm up, about 10 minutes, before unmoulding and storing in airtight container in refrigerator for up to 3 weeks. Makes about 22 servings. Each serving contains: 109 calories; 1 g protein; 11 g total fat (9 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 54 mg sodium Raising the bar Use this recipe as a stepping stone to creating your own chocolate concoctions. Try adding chopped nuts, dried fruits, different seeds, and even some spices such as cinnamon or a pinch of ground chili to create a personalized chocolatey indulgence. source: " Smart Snacking ", alive #387, January 2015

Mile-High Mission-Style Chicken Burrito Serves 6 Kids can grate the cheese, mash the avocados, shred the chicken, tear the lettuce and assemble their own burritos. If preparation takes longer than planned, it’s okay to leave out a filling or two! Just remember to enjoy the process. It’s as much about the journey as the delicious destination. Many fillings can also be prepared ahead of time. 1 cup (250 ml) brown rice 1 1/2 cups (350 ml) reduced-salt vegetable stock 3/4 cup (180 ml) water 1 Tbsp (20 ml) paprika, divided 4 boneless, skinless chicken breasts 1/2 tsp (2 ml) dry mustard 1/2 tsp (2 ml) chilli powder 1/2 tsp (2 ml) garlic powder 1/4 tsp (1 ml) pepper 1/8 tsp (0.5 ml) salt 6 – 7 in (18 cm) wholemeal tortillas 3/4 cup (180 ml) grated cheddar cheese 1 cup (250 ml) grated or finely chopped red cabbage (optional) 1 1/2 cups (350 ml) cooked or canned black beans, drained and rinsed For rice, combine rice, stock, water and 3 tsp (15 ml) paprika in medium pot. Bring to a boil over high heat. Stir, cover and reduce heat to low for 40 minutes. Remove from heat but keep covered until ready to serve. For chicken, preheat oven to 400 F (200 C). Combine spices (including remaining paprika) in small bowl to make chicken rub. Coat each chicken breast with one-quarter of the rub. Place in baking dish or on wire rack, which will allow excess chicken fat to collect in the dish below. Bake 30 minutes, turning halfway through if not on a rack, or until the chicken’s internal temperature reaches 165 F (74 C) and the juices run clear. Transfer to plate and let cool for at least 5 minutes, then shred chicken with two forks by tearing chicken lengthwise. Cover and reserve until ready to serve. When chicken comes out of oven, lower heat to 250 F (120 C). Wrap tortillas in damp dishtowel, place in casserole dish and warm in oven for 20 minutes. Turn off heat and leave in oven until ready to serve. Grate cheese onto small plate. Grate cabbage, if using, onto another small plate. Heat black beans with 1 1/2 Tbsp (30 ml) water in small pot. Transfer to serving bowl. Arrange with other burrito fillings on table. Place small amounts of fillings in any order on warm tortilla. Fold bottom edge over fillings, followed by folding in the 2 sides. Finish by optionally rolling the whole burrito away from you to close the top (if the burrito’s not already overflowing!). Don’t forget the serviettes. Each serving contains (excluding Salsa Fresca and Guacamole): 2123 kilojoules; 48 g protein; 12 g total fat (4 g sat. fat, 0 g trans fat); 52 g total carbohydrates (0 g sugars, 7 g fibre); 476 mg sodium Salsa Fresca Serves 6 4 medium tomatoes, diced and drained 1/2 red hot chilli pepper, seeded and diced (optional) Pinch of organic natural raw-style sugar (optional; use if tomatoes are very acidic) 1/8 tsp (0.5 ml) salt Juice of 1 lime 1/2 cup (125 ml) chopped coriander Strain diced tomatoes in large sieve and let drain. Combine remaining salsa ingredients in medium bowl. Add strained tomatoes. Taste and adjust seasonings. Each serving contains: 63 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g total carbohydrates (2 g sugars, 1 g fibre); 63 mg sodium Guacamole Serves 6 1 ripe avocado Juice of 1 lime 1/8 tsp (0.5 ml) salt 1 spring onion, white and green parts, thinly sliced 1/2 cup (125 ml) finely chopped coriander Mash avocado in bowl. Add lime juice, salt, onion and coriander. Taste and adjust seasonings. Each serving contains: 226 kilojoules; 1 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 3 g total carbohydrates (0 g sugars, 2 g fibre); 52 mg sodium source: " Cooking with Kids ", alive Australia #22, Summer 2014

Serves 8 These individual Chocolate Mousses in Mason jars are decorated with Pistachio Cream “moustaches.” If they don’t end up looking like moustaches, don’t worry! These healthy treats will still be delicious. Just think of it as abstract art. You can also layer the mousse and cream in Mason jars before decorating with moustaches. Chocolate Mousse 1 1/2 very ripe avocados 1/2 cup (125 ml) cocoa powder 1 1/2 Tbsp (30 ml) lemon juice 4 Tbsp (80 ml) honey 1 tsp (5 ml) tamari 3 tsp (15 ml) vanilla extract or seeds of 1 vanilla bean (optional) 1 tsp (5 ml) balsamic vinegar 1 cup (250 ml) low-fat Greek yoghurt Combine all ingredients and blend until smooth in blender, scraping down sides as needed (with motor off). Or blend using immersion blender in medium bowl. If avocados are very ripe, you can also mash by hand using potato masher or fork, but mousse won’t be as smooth. Divide among 6 - 1/2 cup (125 ml) Mason jars, ramekins or small bowls. Chill them in refrigerator while you make Pistachio Cream. Pistachio Cream 1/4 cup (60 ml) unsalted, shelled pistachios 1/4 ripe avocado 2 tsp (10 ml) honey Pinch salt 1/8 tsp (0.5 ml) lemon juice 1/4 cup (60 ml) low-fat Greek yoghurt Soak pistachios for at least 30 minutes in cold water. Drain and transfer to blender or food processor. Remove pit from avocado and scrape out flesh. Add to blender along with honey, salt, lemon juice and yoghurt. Blend until combined, scraping down sides as necessary (with motor off). To assemble, scrape Pistachio Cream into pastry bag with round tip. Squeeze cream towards one of the bag’s corners. Squeeze (pipe) cream out in the shape of a moustache on top of each serving of Chocolate Mousse. You’ll have some Pistachio Cream left over, so you can be even more artistic. Each serving (Chocolate Mousse and Pistachio Cream) contains: 1046 kilojoules; 6 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 34 g total carbohydrates (24 g sugars, 7 g fibre); 95 mg sodium source: " Cooking with Kids ", alive Australia #22, Summer 2014

Wake up your taste buds with the sun-infused flavours of Mexican cuisine for a fresh and unexpected pairing with earthy, burgundy beet rounds. Baked Beet Rounds 2 large beets, peeled 1 Tbsp (15 mL) grapeseed oil 1/2 tsp (2 mL) sea salt Topping 1 cup (250 mL) cooked black beans 1/2 cup (125 mL) finely chopped red onion 2 avocados, pitted, flesh scooped out, and cut into 1/4 in (0.6 cm) cubes 1/4 cup (60 mL) finely chopped cilantro, plus whole cilantro leaves for garnish 1 Tbsp (15 mL) deseeded, finely minced jalapeno 1 Tbsp (15 mL) lime juice 2 tsp (10 mL) extra-virgin olive oil 1/2 tsp (2 mL) sea salt Preheat oven to 350 F (180 C). Line baking sheet with parchment paper (you will have to bake in batches). To prepare beets, use mandoline or slicing attachment on food processor to slice beets into thin rounds. Transfer to bowl and toss with grapeseed oil. Line oiled beets on baking sheet in a single layer, packing as many on as possible without layering. Bake for 12 minutes, then rotate baking sheet. Bake for 12 to 15 minutes longer, until edges begin to dry out, keeping an eye out for burning. Transfer to cooling rack and sprinkle with salt. Repeat with remaining oiled beet slices. The slices will crisp at room temperature. To prepare topping, in medium bowl, combine all ingredients. Cover and refrigerate until ready to use. Immediately before serving, line baked beet rounds on platter and spoon 1 Tbsp (15 mL) topping onto each beet round. Garnish with cilantro leaves and serve. Serves 6. Each serving contains: 197 calories; 5 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 17 g total carbohydrates (3 g sugars, 7 g fibre); 418 mg sodium source: " Roots to Relish ", alive #385, November 2014

This is a dense, chocolatey, and fudgy cake. You wouldn’t even know there are beets in here. Let it cool completely before serving. Substitute coconut oil for butter as a dairy-free option. 2 medium beets 1 cup (250 mL) gluten-free flour 1/4 cup (60 mL) cocoa powder 1 tsp (5 mL) baking powder 1/2 tsp (2 mL) sea salt 1/2 cup (125 mL) raw honey 7 oz (200 g) bittersweet chocolate, chopped 1 1/4 cups (310 mL) unsalted butter, cubed 5 large free-range eggs, separated 1/2 tsp (2 mL) vanilla extract 1/2 tsp (2 mL) cream of tartar Place beets in large saucepan and cover with water. Bring to a boil, then partially cover and reduce heat. Simmer until very tender, about 40 minutes. Meanwhile, oil bottom and sides of 8 in (20 cm) round springform pan. In bowl, stir flour with cocoa powder, baking powder, and salt. Preheat oven to 350 F (180 C). Drain beets and then rinse with cold water. Using your hands, slip off peels. Chop, then whirl in a food processor until finely chopped. Add honey and whirl until well mixed. In large bowl, melt chocolate over double boiler. When almost melted, add butter and stir until evenly mixed. Remove from heat and beat in egg yolks. Stir in beet mixture, then flour mixture. Using standing mixer, beat egg whites with vanilla and cream of tartar until stiff peaks form. Stir about one-quarter of egg whites into chocolate mixture to loosen batter, then gently fold in remainder. Scrape into prepared pan. Reduce heat to 325 F (160 C)and bake for 40 minutes. Cake tastes best slightly undercooked. Let cool completely. Slice and top with Greek yogurt and fresh berries, if you wish. Serves 16. Each serving contains: 282 calories; 5 g protein; 23 g total fat (14 g sat. fat, 0 g trans fat); 20 g total carbohydrates (10 g sugars, 3 g fibre); 108 mg sodium Baking with beets The beets in this dessert not only add antioxidant goodness and a wealth of nutrients, including folate, manganese, potassium, and copper, but they also add moisture, which means you need less oil or butter, and a natural sweetness, eliminating the need for additional sugar.

Serves 4 The combination of sweet and savoury with a hit of orange zest packs a flavourful punch. Serve with a side of steamed Chinese broccoli or fresh green beans. 1 large sweet potato, peeled and cut into 1/4 in (0.5 cm) rounds 1 1/2 Tbsp (30 ml) extra-virgin olive oil, divided Salt and freshly ground black pepper 4 - 125 g skin-on white fish fillets 1/2 cup (125 ml) finely crushed toasted almonds Finely grated zest and juice from 1 orange 1/4 cup (60 ml) finely chopped Italian parsley 1 1/2 Tbsp (30 ml) finely chopped coriander 3 tsp (15 ml) finely chopped chives 1 1/2 Tbsp (30 ml) pure maple syrup 3 tsp (15 ml) white miso paste 1 tsp (5 ml) sesame oil Preheat oven to 350 F (180 C). Line baking tray with baking paper. Place sweet potato slices in single layer on baking tray and brush with 3 tsp (15 ml) olive oil. Lightly sprinkle with salt and pepper and bake in oven for 15 to 20 minutes or until fork tender. Remove baking tray from oven and place on rack; set aside. Increase oven temperature to 450 F (230 C). Lightly brush rimmed baking tray with oil. Arrange fish fillets skin-side down in single layer and brush with 3 tsp (15 ml) olive oil. Mix almonds, orange zest and herbs in bowl. Gently press almond mixture evenly over fillets. Bake in oven for 8 minutes or until fish is tender in the centre. Meanwhile, combine orange juice, maple syrup, miso and sesame oil in small bowl and whisk to blend. Add more miso to taste, if you wish. To serve, arrange several cooked sweet potato slices on 4 serving plates. Rest crusted fish on top. Drizzle with miso maple syrup glaze. Each serving contains: 1415 kilojoules; 28 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 28 g total carbohydrates (8 g sugars, 3 g fibre); 229 mg sodium source: " Marvellous Miso ", alive Australia #21, Spring 2014

Makes 2 loaves, about 26 slices Chock-full of whole grains and seeds, this hearty loaf is sure to become a staple in your household. 1/2 cup (125 ml) millet 1/2 cup (125 ml) amaranth 1/2 cup (125 ml) raw pumpkin seeds 1 1/2 Tbsp (30 ml) poppy seeds 1 1/2 Tbsp (30 ml) flaxseeds (linseeds) 1/4 cup (60 ml) sunflower seeds 1/2 cup (125 ml) rolled oats 1/2 cup (125 ml) rolled khorasan (also known as kamut) or rolled buckwheat 4 1/2 cups (1.125 L) room temperature water, divided 1 Tbsp + 1 tsp (22 ml) active dry yeast 1 1/2 Tbsp (30 ml) honey 2 cups (500 ml) unbleached plain flour 4 1/2 cups (1.125 L) wholemeal plain flour, divided, plus extra for kneading 1/4 cup (60 ml) extra-virgin olive oil, plus extra 2 tsp (10 ml) salt 1 free-range egg, beaten with 1 1/2 Tbsp (30 ml) water, to create egg wash 1 Tbsp (20 ml) oat bran (optional) The day before: in large container with lid, stir together millet, amaranth, pumpkin seeds, poppy seeds, flaxseeds, sunflower seeds, oats and khorasan with 1 1/2 cups (350 ml) water. The water will just cover the grains and seeds slightly. Cover and leave at room temperature overnight. The next day: warm remaining 3 cups (750 ml) water to lukewarm, about 90 F (32 C). Stir in yeast and honey and set aside for 5 minutes, allowing yeast to bloom. (If mixture does not become frothy like the head on a beer, the yeast may be inactive and you will need to repeat this step with a new pack of yeast.) In large bowl, add yeast mixture and stir in plain flour and 2 cups (500 ml) wholemeal flour, 1 cup at a time, stirring well with wooden spoon after each addition. The mixture should now resemble thick mud. Stir dough, plunging spoon into batter and bringing it up above the surface, pulling dough in a circular motion until very smooth, about 5 minutes. Cover with towel and set aside in warm spot to rise for 45 minutes. Uncover dough, pour oil over and sprinkle with salt. With wooden spoon, fold dough from sides in towards the centre, until oil and salt are fully incorporated. Fold in soaked grain and seed mixture. Start adding remaining 2 1/2 cups (625 ml) wholemeal flour, about 1/2 cup at a time until incorporated, folding as before. Turn dough out onto work surface that has been dusted with some wholemeal flour and let sit for 5 minutes. Knead dough, adding more flour as necessary to prevent sticking, until smooth, about 8 to 10 minutes. Lightly oil large bowl. Transfer dough to bowl and turn to coat lightly in oil. Cover with towel and let rise again in warm spot until doubled in size, about 1 hour. Punch down dough; cover and let rise again another hour. Meanwhile, preheat oven to 350 F (180 C) and lightly oil two 9 x 5 x 3 in (2 L) loaf pans. Turn dough out onto lightly floured work surface and cut into two equal pieces. Working with one ball of dough at a time, knead 5 or 6 times. Roll into a log about the length of loaf pan. Pinch together seams and place seam side down in prepared pan, pressing down gently to fill pan. Repeat with remaining dough. Cover again with towel and let rise 30 minutes. Cut slit about 1/2 in (1 cm) deep into top of each loaf, lightly brush with egg wash and sprinkle with oat bran, if desired. Bake until bread is golden brown and sounds hollow when tapped, about 50 to 60 minutes. Remove bread from pans immediately and place to cool completely on wire rack before cutting. Each slice contains: 867 kilojoules; 7 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 34 g carbohydrates (2 g sugars, 5 g fibre); 184 mg sodium source: " Homemade Bread ", alive Australia #20, Winter 2014