Food

Serves 6

Finely chopping raw broccoli (including its stems) creates a pleasing, deli-style slaw that will keep well for a few days. Tossed with sweet hazelnuts, fresh summer berries, and cooked chicken (or chickpeas), this is a dish that will have no issues disappearing. Serve this salad as a main course or side dish, or on a bed of greens or cooked quinoa.

Borlotti beans, also known as cranberry beans, are native to Italy and can charm any number of dishes with their smooth texture; mild, sweetish flavour; and versatility. Cook as per instructions below and use in soups, salads, or stews. Satisfyingly delicious. Switch out tuna with organic boneless chicken breasts, if preferred. The bigger 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 in a 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. Dried beans will keep for 6 to 9 months in a lightly sealed container at room temperature. To have beans ready to go for quick dinner plans, soak and cook up a generous-sized pot. Strain and cool. Then store in small containers and freeze. Simply add frozen to soups and stews or thaw and toss into salads or stir-fries.

This is a heartier take on a classic dish that typically pairs green beans and almonds. Slivered almonds are accompanied by a little extra spice and a hint of sweetness. The lemon-dressed quinoa pilaf adds moisture to help steam the green beans, while imparting all of its bright flavour. Be sure to select young, tender beans for maximum flavour and a beautiful delicate texture.

This dark beer-marinated chicken uses the convection setting on your oven to create a crispy skinned bird. Convection cooking circulates air around the meat, crisping it like rotisserie without needing a spit or a lot of oil, similar to an air fryer (which you can also use!). If you don’t have a convection setting on your oven, you can simply bake the chicken for longer at the same temperatures as below, until a meat thermometer inserted in the thickest part of the thigh reads 165 F (74 C). 

All home cooks should have a go-to vegetable broth recipe in their arsenal. This version will make any broth-based soup swoon-worthy. Also use it instead of ho-hum water when cooking grains such as quinoa or rice, for deglazing pans, and sautéing greens. Going the extra mile and sautéing the vegetables first adds an extra layer of flavour.

If you’re not up to cooking a whole turkey, this is a great alternative for the star of a Thanksgiving menu.

This dessert is a great substitute for ice cream, as it is refreshing and contains healthy fats. For those with peanut allergies, this recipe can be enjoyed by substituting natural almond or cashew butter for the peanut butter.

Clams would also work with this recipe. Brown rice, quinoa, or spelt spaghetti can be used if you can’t find kamut.

Try savoury pancakes for breakfast or as an interesting side dish.

Soup is the ultimate warming winter meal. This soup has the added benefit of treating our taste buds to a bit of the exotic.

Try savoury pancakes for breakfast or as an interesting side dish.

Serves 4

Slowly cooking the onion is a simple technique to coax out more of its naturally sweet flavour, making it a perfect counterpoint to the earthy mushrooms in this frittata.

Infused with Indian flavour and nutrient-packed kale, this skillet dish proves that sometimes simple is best. If some of the garlic and spices stick to the skillet by the time you have added the final ingredients, pour in a small amount of broth or white wine to help scrape up the flavourful bits. 1 Tbsp (15 mL) grapeseed or extra-virgin olive oil

This is an adaptation of a rice risotto with equally delicious results.

A surprising little trick to enhance a good tomato-based broth is allspice or cinnamon.

Muesli is the original make-ahead morning meal. Oats are soaked with fruit, yogurt, and nuts, “cooking” while you sleep. Here, it’s paired with a jam made with the thickening power of chia seeds—no cooking required! This creamy, sweet-tart breakfast will keep you going until lunchtime.

Sustainable Pacific halibut is gently cooked in a sophisticated red sauce that makes this dish a great catch with restaurant-worthy appeal. And who doesn’t love a side of herbalicious roasted potatoes? When shopping for a jarred marinara sauce, look for one without added sugar and that is lower in sodium. 2 Tbsp (30 mL) grapeseed oil or sunflower oil, divided 1 1/4 lb (680 g) small red potatoes, quartered 1 Tbsp (15 mL) Italian seasoning 1/2 tsp (2 mL) salt, divided 1/2 tsp (2 mL) black pepper, divided 1 small fennel bulb, thinly sliced 2 garlic cloves, chopped 1 tsp (5 mL) fennel seeds 1/2 tsp (2 mL) cumin seeds 1/4 tsp (1 mL) red chili flakes 1/2 cup (125 mL) dry red wine 2 cups (500 mL) sugar-free marinara sauce 1 lb (450 g) skinless Pacific halibut fillets 1 cup (250 mL) cooked or canned chickpeas 1/3 cup (80 mL) pitted black olives, sliced 1/4 cup (60 mL) flat-leaf parsley Lemon wedges Preheat oven to 400 F (200 C). Toss potatoes with 1 Tbsp (15 mL) oil, Italian seasoning, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) black pepper. Place potatoes on rimmed baking sheet and roast for 30 minutes, stirring a couple of times, or until tender. Meanwhile, heat remaining oil in large skillet over medium-low heat. Add sliced fennel, season with remaining salt and pepper, and cook until very soft, stirring regularly, about 12 minutes. Add garlic, fennel seeds, cumin seeds, and red chili flakes; cook for 1 minute. Add red wine, raise heat to medium, and simmer for 3 minutes. Add marinara sauce and simmer for another 3 minutes. Place halibut, chickpeas, and olives in sauce. Cover skillet, reduce heat to medium-low, and cook until fish is opaque throughout, flipping once, about 13 minutes. Divide sauce and fish among shallow serving bowls. Garnish with parsley and serve with lemon wedges. Serve alongside roasted potatoes. Serves 4. Each serving contains: 462 calories; 33 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (10 g sugars, 8 g fibre); 509 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

Grating sweet potato is a stealth way to cook it in a flash, making it a quick addition to loaves to up the nutritional ante. Quinoa flakes are a good gluten-free (and more nutritious!) alternative to standard bread crumbs when making loaves. However, you can also use pulverized oats or even gluten-free crackers. The loaf is particularly stellar when slathered with Raspberry Chipotle Glaze (see sidebar) after cooking.

What makes this better than macaroni from a box? Real cheese! Delicious hot, sent to school in a Thermos, you can also send this as a cold macaroni salad. To increase the vegetable content even more, add a cup of broccoli, peas, or diced carrots to the pasta-cooking water five minutes before draining.

Ubiquitous in North American Chinese restaurants, General Tso’s Chicken often involves deep-fried chicken served with a sweet and spicy sauce that has a sodium content rivalling the Dead Sea. Tangy, spicy, and infused with crispy vegetables, this reincarnation is much lighter and fresher tasting. Making General Tso’s Chicken at home is also much easier and quicker than you’d think! 2 Tbsp (30 mL) low-sodium soy sauce 1 Tbsp (15 mL) honey 1 Tbsp (15 mL) rice vinegar 2 garlic cloves, minced 2 tsp (10 mL) minced ginger 1/2 tsp (2 mL) red chili flakes 2 tsp (10 mL) + 3 Tbsp (45 mL) cornstarch, divided 2 large free-range egg whites 1/4 tsp (1 mL) black pepper 1 1/2 lb (750 g) skinless, boneless chicken breast, cut into 1 in (2.5 cm) pieces 5 tsp (25 mL) grapeseed or peanut oil, divided 2 cups (500 mL) snow peas, trimmed and halved 1 large carrot, cut on a diagonal into thin rounds 2 cups (500 mL) cooked brown rice 1 green onion, sliced Sesame seeds, for garnish  In medium bowl, whisk together soy sauce, honey, rice vinegar, garlic, ginger, and chili flakes. In small bowl, whisk together 2 tsp (10 mL) cornstarch with 1/3 cup (80 mL) water. Stir cornstarch mixture into soy sauce mixture. Set aside. In large bowl, whisk egg whites, remaining cornstarch, and pepper until well combined. Add chicken pieces and toss to coat. Heat large skillet or wok over medium-high heat. Add 2 tsp (10 mL) oil, and once shimmering, add half the chicken, letting any excess egg white mixture drip off before adding to pan. Cook until cooked through, about 5 minutes. Transfer chicken to plate and cover. Add 2 tsp (10 mL) more oil to the pan and repeat with remaining chicken. Add remaining oil to pan along with snow peas and carrot and cook until slightly tender, about 2 minutes. Add sauce and cooked chicken to skillet and heat until sauce thickens, about 1 minute. Serve on bed of rice. Garnish with green onion and sesame seeds. Serves 4. Each serving contains: 426 calories; 45 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 39 g total carbohydrates (7 g sugars, 3 g fibre); 444 mg sodium