Food

Skip the drive-thru and make your own breakfast sandwich. Stored in the freezer, these make a great grab-and-go option for egg lovers. Heat one up while you’re getting ready for work or school and wrap it back up in parchment to enjoy on your commute—just don’t forget a napkin and thermal mug of tea or coffee! Switch it up Spinach can be replaced with chopped steamed kale or diced red bell pepper, and eggs can be livened up with your favourite herb, spice, or hot sauce.

Decadent French toast can be made for a crowd without the big mess or standing over a hot stove. With this recipe, entertaining at breakfast involves minimal hands-on time or kitchen cleanup. The cinnamon aroma that will welcome your guests as they walk in the door is a bonus. Endless fruit options Bananas and blueberries can be replaced with equal amounts of any seasonal soft fruit. Try sliced peaches with raspberries in the summer or diced pear with cranberries in winter.

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. Take it on the road Build parfaits in small glass canning jars for a week’s worth of breakfasts to go.

It might be blue, but there is definitely nothing sad about this smoothie. Tasters will be none the wiser that it includes the most unlikely of ingredients: cabbage. Compare brands of cottage cheese to spot the ones with the least amount of sodium. Greek yogurt can serve as a protein-rich stand-in for cottage cheese if desired. Stealth health Red cabbage is a good source of vitamin C, vitamin K, and the same type of body-friendly anthocyanin antioxidants as those found in blueberries. 1 cup (250 mL) unsweetened almond milk 1/2 cup (125 mL) low-sodium cottage cheese 1 Tbsp (15 mL) maple syrup 1 cup (250 mL) sliced red cabbage 2 Tbsp (30 mL) unsalted almonds 1/2 tsp (2 mL) ground allspice 1/4 tsp (1 mL) almond extract (optional) 3/4 cup (180 mL) frozen blueberries Place all ingredients in blender container in the order listed and blend until smooth. Taste and adjust sweetness if desired with additional blueberries or maple syrup. Serves 1. Each serving contains: 316 calories; 17 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 42 g total carbohydrates (29 g sugars, 8 g fibre); 422 mg sodium source: " Whip It Good ", alive #388, February 2015

With a powerful mix of whole grain, protein, and satiating fat, this smoothie incarnation works as a breakfast on the fly. Quinoa flakes are made by rolling whole quinoa grains until flattened and are now available at most natural food stores. However, you can also use organic rolled oats. Stealth health It seems paradoxical considering their higher calorie count, but a review of studies published in the American Journal of Clinical Nutrition found that regular consumption of nuts such as pecans is associated with lower weight gain. One explanation? The high fibre and protein content of nuts may keep you full and prevent you from overeating. 1/2 cup (125 mL) apple cider 1/2 cup (125 mL) ricotta cheese 1/4 cup (60 mL) quinoa flakes 2 Tbsp (30 mL) pecans 1/2 tsp (2 mL) vanilla extract 1/4 tsp (1 mL) cinnamon 1/8 tsp (0.5 mL) nutmeg 1 small frozen banana, chopped Place all ingredients in blender container in the order listed and blend until smooth. Serves 1. Each serving contains: 518 calories; 19 g protein; 22 g total fat (7 g sat. fat, 0 g trans fat); 64 g total carbohydrates (31 g sugars, 5 g fibre); 187 mg sodium source: " Whip It Good ", alive #388, February 2015

Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions. Stealth health A British study found that subjects perceived creamy drinks (this one fits the bill) to be more filling than noncreamy ones, even when they contained the same number of calories. 1 cup (250 mL) plain kefir beverage (noneffervescent) 1 cup (250 mL) cubed butternut squash, cooked and cooled 1 Tbsp (15 mL) ground flaxseed 1/2 tsp (2 mL) vanilla extract 1/4 tsp (1 mL) cinnamon 1/4 tsp (1 mL) ginger powder 1/8 tsp (0.5 mL) nutmeg 1/8 tsp (0.5 mL) ground cardamom 1 small frozen banana, chopped Place all ingredients in blender container in the order listed and blend until smooth. Serves 1. Each serving contains: 294 calories; 16 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 33 g total carbohydrates (22 g sugars, 4 g fibre); 146 mg sodium source: " Whip It Good ", alive #388, February 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

As one of nature’s sweetest vegetables, beets are a perfect contender for winter smoothies with plenty of visual appeal. If using a less powerful blender, you may want to use cooked and cooled beets. Stealth health It’s true: an apple a day may help keep the doctor at bay. A recent Journal of Functional Foods study found that polyphenol antioxidants in apples can reduce levels of oxidized LDL cholesterol, a particularly heart-hampering form of cholesterol. 1/2 cup (125 mL) orange juice 1/2 cup (125 mL) plain Greek yogurt 1 small beet, peeled and quartered 1 apple, quartered 2 Tbsp (30 mL) walnuts 1/2 in (1.25 cm) piece fresh ginger Place orange juice, yogurt, beet, apple, walnuts, ginger, and 3 ice cubes in blender container and blend until smooth. If needed, add a touch more orange juice to help with blending. Serves 1. Each serving contains: 318 calories; 11 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 50 g total carbohydrates (38 g sugars, 5 g fibre); 140 mg sodium source: " Whip It Good ", alive #388, February 2015

You can replace the acorn squash with butternut squash if you prefer. I like this filling for its vibrant colours and pleasing textures—and delicious taste! 1/4 cup (60 mL) extra-virgin olive oil, divided 3 acorn squash, peeled, seeded, and cut into 1/2 in (1.25 cm) cubes 6 small shallots, peeled and halved 2 cups (500 mL) mushrooms, quartered and stem removed 1 Tbsp (15 mL) fresh thyme 1 Tbsp (15 mL) chopped fresh sage 1/2 cup (125 mL) walnut pieces, lightly toasted 2 cups (500 mL) spinach leaves 1/4 lb (125 g) Gruyère cheese, coarsely grated Preheat oven to 400 F (200 C). Pour 2 Tbsp (30 mL) olive oil in roasting pan or baking sheet and stir in squash and shallots until well coated. Bake for 20 minutes, stirring occasionally, or until vegetables are tender, but still keep their shape. Remove from oven. Meanwhile, heat remaining oil in frying pan over medium-high heat and sauté mushrooms until golden brown, about 5 minutes. Stir in thyme, sage, and walnuts and cook a further 3 minutes. Remove from heat and stir in squash, shallots, any pan juices, spinach, and Gruyère until well combined. Set aside. Once crêpes have been prepared, divide among 8 plates and divide filling among all crêpes. Fold crêpes and serve immediately. Makes 4 cups (1 L). Each 1/2 cup (125 mL) serving contains: 252 calories; 8 g protein; 16 g total fat (4 g sat. fat, 0 g trans fat); 22 g total carbohydrates (1 g sugars, 4 g fibre); 62 mg sodium source: " Introducing Buckwheat Flour ", alive #387, January 2015

This recipe reminds me of my childhood. My mother did all the cooking, but my father would always prepare the buckwheat crêpes, called galettes de sarrasin in French. The galette can be eaten on its own, with a drizzle of molasses or with your favourite filling. I like to add chopped tomatoes, a sprinkle of cheese, and fresh herbs, and savour this as a breakfast or light lunch. 2 cups (500 mL) organic buckwheat flour 2 large eggs, beaten 3 cups (750 mL) water 1/2 tsp (2 mL) salt 1 tsp (5 mL) baking soda 1 Tbsp (15 mL) unsalted butter, or more as needed Molasses, for topping (optional) In large bowl, mix flour, eggs, water, salt, and baking soda with whisk until well combined. Set aside to rest for about 30 minutes. Heat 10 to 12 in (25 to 30 cm) cast iron pan over medium heat until hot. Lightly butter pan, stir crêpe batter, and pour 1/2 cup (125 mL) into pan. Spread slightly with back of a wooden spoon. Cook for 2 minutes, or until bubbles appear all over surface, flip, and cook for additional 30 seconds, or until golden. Set aside and repeat until all crêpes are made, adding butter to pan if necessary. Eat with a drizzle of molasses, Acorn Squash Fillingor your favourite filling. Another suggestion is to break an egg in the middle of the crêpe after you flip it. Once egg is cooked to satisfaction, fold crêpe edges toward centre, leaving yolk and part of the whites exposed. Serves 8. Each serving contains: 113 calories; 4 g protein; 2 g total fat (1 g sat. fat, 0 g trans fat); 21 g total carbohydrates (1 g sugars, 2 g fibre); 312 mg sodium How to cook the perfect crêpe Ideally, use a well-seasoned cast iron pan. A well-seasoned cast iron pan will provide you with an almost nonstick surface. Rummage through yard and garage sales and see what you can discover. Preheat pan over medium heat and then pour in batter. Using back of a wooden spoon or heat-resistant rubber spatula, spread batter a little. Once bubbles form over the surface of the crêpe, flip and cook until just golden. Keep crêpes warm in oven while preparing new ones and serve as soon as they are all done. source: " Introducing Buckwheat Flour ", alive #387, January 2015

I can never decide which is better—the pancake or the waffle. Sitting on a plate with fresh fruit and some yogurt, both can be a filling breakfast or brunch dish that will delight all those around the table. 1 1/4 cups (310 mL) organic buckwheat flour 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) salt 2 large free-range eggs, separated 1 cup (250 mL) milk 2 Tbsp (30 mL) maple syrup 1/4 cup (60 mL) grapeseed or sunflower oil Sift dry ingredients together into large bowl. Beat egg yolks, milk, syrup, and oil together in separate bowl. Stir into dry ingredients. Beat egg whites until stiff and fold into dry mixture. For waffles, cook using waffle iron until golden; for pancakes, pour 1/4 cup (60 mL) into lightly greased pan and cook until bubbles break the surface. Flip and cook until golden. Makes 8 waffles or pancakes. Each waffle or pancake contains: 172 calories; 5 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (5 g sugars, 1 g fibre); 256 mg sodium source: " Introducing Buckwheat Flour ", alive #387, January 2015

I get hungry throughout the day and found that, by having one of these as a snack, my taste buds and my stomach are very grateful; the energy keeps me going and going. Vary the seeds, nuts, and fruits based on your preferences and what you have on hand. 1/3 cup (80 mL) organic buckwheat flour 1 cup (250 mL) chopped, unsalted nuts (almonds, hazelnuts, walnuts, or pecans) 1/4 cup (60 mL) unsweetened shredded coconut 1/3 cup (80 mL) seeds (flax, chia, pumpkin, or sunflower) 1 cup (250 mL) chopped unsweetened dried fruit (cranberries, raisins, apricots, dates, or cherries) 1 tsp (5 mL) cinnamon 1/2 cup (125 mL) unsalted butter 1/4 cup (60 mL) honey 1 tsp (5 mL) vanilla extract Preheat oven to 350 F (175 C) and grease 8 x 8 in (20 x 20 cm) pan. Combine dry ingredients and cinnamon together in bowl. In small saucepan, melt butter and honey, then stir in vanilla. Pour butter mixture over flour and nut mixture and stir to combine. Press into prepared pan. Bake for 20 to 25 minutes, or until set. Let cool and cut into bars. Makes 16 bars. Each serving contains: 179 calories; 3 g protein; 13 g total fat (5 g sat. fat, 0.3 g trans fat); 16 g total carbohydrates (10 g sugars, 3 g fibre); 4 mg sodium source: " Introducing Buckwheat Flour ", alive #387, January 2015

Think apple butter—but with pears. It’s sure to make lazy mornings that much more heavenly for the special people in your life. Beyond toast, muffins, and crackers, the pear butter is an inspiring addition to a cheese plate or even as a sandwich spread. It will keep for about one week in the refrigerator. 5 lb (2.25 kg) ripe pears, peeled, cored, and chopped 2 Tbsp (30 mL) pure maple syrup Zest of 2 lemons Juice of 1/2 lemon 1/2 tsp (2 mL) cinnamon 1/2 tsp (2 mL) nutmeg 1/2 tsp (2 mL) ginger powder 1/4 tsp (1 mL) ground cloves 1/8 tsp (0.5 mL) salt Place all ingredients in large saucepan and bring to a simmer over medium-high heat. Reduce to medium-low and simmer partially covered for 30 minutes, stirring occasionally. Place mixture in blender or food processor container and blend until smooth. Return to pan and simmer partially covered for another 60 minutes, stirring often so the bottom doesn’t burn, or until mixture has thickened and drops very slowly from a wooden spoon. If mixture remains too thin, drain in fine mesh sieve and then return to the stovetop to cook further. Makes about 2 1/2 cups (625 mL), enough for 4 gifts. Each 1 Tbsp (15 mL) serving contains: 36 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 9 g total carbohydrates (6 g sugars, 2 g fibre); 10 mg sodium source: " Love Bites ", alive #386, December 2014

Almond Blueberry Pancake Mix Place 4 cups (1 L) organic whole wheat pastry flour, oat flour, or whole spelt flour, 2 cups (500 mL) almond flour, 1 cup (250 mL) dried blueberries, 2 Tbsp (30 mL) cinnamon, 2 Tbsp (30 mL) baking powder, 1 Tbsp (15 mL) baking soda, and 1 1/2 tsp (7 mL) salt in mixing bowl and use whisk to distribute ingredients evenly. Divide among gift jars. Instructions: Place 1 cup (250 mL) pancake mix in mixing bowl. In separate bowl, stir together 1 beaten egg and 1 cup (250 mL) milk. Stir wet ingredients into dry and let rest for 10 minutes. Pour 1/4 cup (60 mL) batter for each pancake (makes 8 pancakes). Orange Licorice Rooibos Tea Mix Using vegetable peeler, remove rind from 2 oranges. Place orange rinds on parchment-lined baking sheet and bake at your oven’s lowest temperature for 3 to 4 hours, or until rinds have dried completely and curled. Turn off oven and let cool in oven. Pulverize orange rind in spice grinder or mortar and pestle. Stir together orange powder, 2 oz (56 g) plain rooibos tea and 1 oz (28 g) licorice root. Divide tea mixture among small glass containers. Instructions: Place a heaping tablespoonful of tea mix in tea strainer and add steaming water; steep for 3 to 4 minutes. Mayan Hot Chocolate Mix Finely chop 6 oz (170 g) dark chocolate and mix with 1 cup (250 mL) cocoa powder, 2/3 cup (160 mL) coconut sugar, 1/3 cup (80 mL) powdered milk or powdered coconut milk, 1 tsp (5 mL) cinnamon, 1/4 tsp (1 mL) cayenne or chili powder, and 1/4 tsp (1 mL) salt. Pour into airtight jars. Instructions: Mix 2 to 3 Tbsp (30 to 45 mL) cocoa mixture with 1 cup (250 mL) milk of choice and warm in a saucepan. Za’atar Spice Mix Mix together 1/2 cup (125 mL) dried thyme, 1/4 cup (60 mL) crushed sumac, 1/4 cup (60 mL) toasted sesame seeds, and 1 tsp (10 mL) sea salt. Divide among gift jars. Instructions: Use in dips; blend into pasta salads; rub on fish or chicken; or sprinkle on roasted vegetables (such as winter squash, potatoes, eggplant, mushrooms), pizza, toasted pitas, scrambled eggs, and popcorn. source: " Love Bites ", alive #386, December 2014

Who doesn’t love receiving from-scratch granola? Dried cherries, hazelnuts, and cacao nibs give this version a luxurious appeal and show recipients you truly care about helping them start the day in a healthy way. 3 cups (750 mL) rolled oats 1/2 cup (125 mL) walnuts, coarsely chopped 1/3 cup (80 mL) hemp hearts 1/2 tsp (2 mL) kosher salt 1/2 tsp (2 mL) cinnamon 1/2 tsp (2 mL) ground cardamom 1/2 cup (125 mL) pure maple syrup, preferably dark grade 1/2 cup (125 mL) coconut oil, melted 2 tsp (10 mL) vanilla extract 3/4 cup (180 mL) unsweetened coconut flakes 1/2 cup (125 mL) hazelnuts, halved 3/4 cup (180 mL) dried cherries or dried cranberries 1/4 cup (60 mL) cacao nibs Preheat oven to 325 F (160 C). In large bowl, toss together oats, walnuts, hemp hearts, salt, cinnamon, and cardamom. In separate bowl, stir together maple syrup, coconut oil, and vanilla. Add maple syrup mixture to oats and stir until everything is moist. Turn mixture out onto parchment paper-lined baking sheet and spread out into an even layer. Bake for 15 minutes; remove pan from oven and stir in coconut flakes and hazelnuts. Return to oven and bake until granola is fragrant and golden, 18 to 20 minutes, stirring once halfway through. Be careful that the oats don’t burn. Stir in dried cherries and cacao nibs. Let cool completely and then divide among wide-mouth jars. Makes enough for 3 to 4 gifts. Each 1/2 cup (125 mL) serving contains: 384 calories; 6 g protein; 17 g total fat (13 g sat. fat, 0 g trans fat); 35 g total carbohydrates (13 g sugars, 8 g fibre); 103 mg sodium source: " Love Bites ", alive #386, December 2014

This frittata keeps your palate guessing with plenty of flavour and textural contrasts. Farro is an ancient grain with Mediterranean roots and a wonderful chewy texture. However, you could also use spelt or wheat berries. Traditionally made from sheeps’ milk and goats’ milk, halloumi is a firm and salty cheese originally hailing from Cyprus. If unavailable, feta can be substituted. 1/2 cup (125 mL) farro 1 Tbsp (15 mL) grapeseed oil 1 medium red bell pepper, thinly sliced 2 shallots, thinly sliced 4 cups (1 L) baby spinach 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 1/3 cup (80 mL) sliced marinated artichoke hearts 1/4 cup (60 mL) chopped kalamata olives 4 oz (125 g) halloumi or feta cheese, chopped 4 to 6 anchovies, rinsed and chopped (optional) 2 Tbsp (30 mL) chopped oregano 1 tsp (5 mL) sweet smoked paprika Bring 2 cups (500 mL) water to boil in medium-sized saucepan. Add farro and simmer until tender but not mushy, about 25 minutes. Drain any excess water. Preheat oven to 400 F (200 C). Heat oil in 10 in (25 cm) ovenproof skillet over medium heat. Add red pepper and shallots; heat until pepper has softened. Stir in spinach and heat just until slightly wilted. Meanwhile, whisk together eggs and milk. Stir in farro, artichoke hearts, olives, cheese, anchovies if using, oregano, and smoked paprika. Carefully pour egg mixture into skillet and cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut. Use heatproof spatula to loosen frittata from skillet. Slice into wedges and serve. Serves 4. Each serving contains: 301 calories; 17 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 18 g total carbohydrates (5 g sugars, 3 g fibre); 466 mg sodium source: " 30-Minute Meals ", alive #384, October 2014

Packed with chicken, mozzarella, tomatoes and pesto, this frittata has a definite pizza vibe. You’ll have extra pesto, so use it in pasta dishes, as a sandwich spread, or even as a garnish for creamy soups. The arugula pesto can be made up to three days in advance. 2 cups (500 mL) arugula 1/2 cup (125 mL) fresh basil 1/3 cup (80 mL) walnuts 3 garlic cloves, chopped 1/3 cup (80 mL) grated low-sodium Parmesan cheese Juice of 1/2 lemon 1/4 cup (60 mL) extra-virgin olive oil or camelina oil 1 Tbsp (15 mL) grapeseed oil 1 lb (450 g) skinless, boneless chicken thighs, cut into 1 in (2.5 cm) pieces 2 shallots, thinly sliced 8 large free-range eggs 1/3 cup (80 mL) milk or unflavoured rice milk 1 cup (250 mL) shredded mozzarella cheese, divided 1/2 cup (125 mL) oil-packed sun-dried tomatoes, sliced To create pesto, pulse together arugula, basil, walnuts, and garlic in food processor or blender until coarsely minced. Pulse in Parmesan and lemon juice. With food processor running, pour olive oil in through feed tube until incorporated. Preheat oven to 400 F (200 C). Heat grapeseed oil in 10 in (25cm) ovenproof skillet over medium heat. Add chicken to pan and heat until just cooked through, about 5 minutes. Stir in shallots and heat for 2 minutes. Whisk together eggs, milk, 1/2 cup (125 mL) mozzarella, tomatoes, and 1/3 cup (80 mL) pesto. Carefully pour egg mixture into skillet without displacing pan’s contents. Scatter remaining cheese over top and cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut. Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve. Serves 6. Each serving contains: 388 calories; 33 g protein; 26 g total fat (7 g sat. fat, 0 g trans fat); 6 g total carbohydrates (2 g sugars, 1 g fibre); 303 mg sodium source: " 30-Minute Meals ", alive #384, October 2014

This riff on apple pie has a definite sweet and savoury personality—a slice can hit the spot for brunch or can be served alongside a salad for lunch. If you want a little added crunch, consider tossing some chopped walnuts into the apple mixture. 2 1/2 lb (1.25 kg) tart apples, chopped into 1/2 in (1.25 cm) pieces 1/4 cup (60 mL) organic coconut sugar or other raw-style sugar 2 Tbsp (30 mL) spelt or almond flour 1 Tbsp (15 mL) chopped rosemary 1/4 tsp (1 mL) salt Prepared spelt pie dough (see recipe here ) 1 cup (250 mL) shredded low-sodium sharp cheddar cheese 1 large free-range egg, beaten Preheat oven to 350 F (180 C) and set rack in bottom third of oven. In large bowl, toss together apples, sugar, flour, rosemary, and salt. Roll 1 portion of prepared spelt pie dough between 2 sheets of parchment paper into roughly a 12 in (30 cm) circle. Peel off top sheet and invert dough into lightly greased 9 in (23 cm) pie pan. Peel off remaining paper. If needed, trim crust with kitchen shears so it overhangs the edge of pan by about 1 in (2.5 cm). Pour apple mixture into pie shell and sprinkle cheese over top. Roll remaining portion of dough between sheets of parchment paper into a circle slightly smaller than bottom round. Peel off top sheet and invert dough onto apple mixture. Peel off remaining paper. If needed, trim top crust so it overhangs evenly. Tuck top crust under bottom crust, sealing them together and making a plump edge. Use both hands to pinch (flute) edge of crust by pushing the thumb of one hand in between the thumb and index finger of the opposite. Brush top and edge with egg, and use paring knife to slice 6 steam vents in top crust. Bake pie for 45 to 50 minutes, or until top is golden brown. Let cool for about 30 minutes before slicing. Serves 8. Each serving contains: 441 calories; 10 g protein; 22 g total fat (13 g sat. fat, 0 g trans fat); 51 g total carbohydrates (24 g sugars, 7 g fibre); 235 mg sodium Apple a day Noshing on apples regularly can lower levels of oxidized LDL (bad) cholesterol. source: " Life of Pi(e) ", alive #383, September 2014

As with zucchini bread, shredded zucchini can add a nutritional boost to pancakes. Folding in whipped egg whites produces truly fluffy pancakes that are brightened with lemon essence. The batter can be prepared the night before, but it’s best to leave it out at room temperature for about one hour before using. Top with berries and maple syrup. 2 cups (500 mL) grated zucchini 1 cup (250 mL) ricotta cheese 4 large free-range eggs, separated 2 Tbsp (30 mL) coconut sugar or other raw style sugar Zest of 1 lemon Juice of 1/2 lemon 1 cup (250 mL) organic oat flour 1/2 tsp (2 mL) cinnamon 1/2 tsp (2 mL) baking powder 1/2 tsp (2 mL) baking soda 1/4 tsp (1 mL) salt 1 Tbsp (15 mL) unsalted butter or coconut oil Place zucchini in colander, sprinkle with salt, and let rest while you prepare batter. In large mixing bowl, stir together ricotta cheese, egg yolks, sugar, lemon zest, and lemon juice. In separate bowl, stir together flour, cinnamon, baking powder, baking soda, and salt. Gently stir flour mixture into cheese mixture. Beat egg whites with electric mixer or whisk until soft peaks form. Stir about one-quarter of the egg whites into ricotta mixture and then fold in remaining whites gently but thoroughly. Squeeze excess water from zucchini in colander, then fold into batter. Heat skillet over medium heat. Add butter or coconut oil to skillet and melt. Pour 1/4 cup (60 mL) batter for each pancake into pan and cook for 2 minutes per side, or until golden. To keep pancakes warm, transfer them onto baking sheet in preheated 200 F (90 C) oven as you go. Serves 4. Each serving contains: 344 calories; 18 g protein; 16 g total fat (8 g sat. fat, 0 g trans fat); 33 g total carbohydrates (9 g sugars, 3 g fibre); 403 mg sodium Power up with protein Most of us know that protein is important for building muscle mass—but how much should we eat, and when? After exercising, chow down on foods that contain no more than 10 to 20 grams of protein. These Zucchini Ricotta Pancakes are packed with 18 grams of strength-promoting protein, making them a smart (and delicious!) post-workout meal. source: " Squash It! ", alive #383, September 2014

Scones are better suited to a special occasion than muffins but don’t require any more work in the kitchen. Ricotta cheese bumps up the protein numbers to make these berry-laced scones seem more substantial. You can serve them adorned with Greek yogurt, a whisper of additional honey, or Mom’s favourite jam. 2 cups (500 mL) organic spelt flour 2 tsp (10 mL) baking powder 1/2 tsp (2 mL) baking soda 1 tsp (5 mL) cinnamon 1/4 tsp (1 mL) salt 1 large free-range egg 3/4 cup (180 mL) ricotta cheese 1/3 cup (80 mL) honey 1/3 cup (80 mL) melted coconut oil or melted unsalted butter Zest of 1 lemon 1 1/2 cups (350 mL) diced strawberries Preheat oven to 400 F (200 C). In large bowl, stir together flour, baking powder, baking soda, cinnamon, and salt. In separate bowl, lightly beat egg and stir in ricotta, honey, coconut oil or butter, and lemon zest. Add wet ingredients to dry and gently mix just until flour is moistened. Gently fold in strawberries. Place mixture on parchment-lined baking sheet. Gently flatten into disc about 1 in (2.5 cm) thick. Score disc into 6 triangles and bake for 18 minutes, or until edges brown and turn crispy. Let cool for several minutes before slicing into individual scones. Serves 6. Each serving contains: 365 calories; 10 g protein; 17 g total fat (12 g sat. fat, 0 g trans fat); 46 g total carbohydrates (18 g sugars, 5 g fibre); 160 mg sodium source: " Thanks a Brunch! ", alive #379, May 2014

These rolled salmon crepes are fancy enough to be served at an upscale bistro and are sure to leave that special lady in your life thoroughly impressed. The batter can be made the night before, but it’s best brought back close to room temperature. Keep crepes warm by placing them in an oven set to 200 F (100 C). 1 cup (250 mL) organic medium or dark rye flour 2 large free-range eggs 1 cup (250 mL) milk or unflavoured nondairy milk 2 Tbsp (30 mL) + 2 tsp (10 mL) grapeseed oil, divided 2/3 cup (160 mL) cream cheese 2 Tbsp (30 mL) chopped dill 2 Tbsp (30 mL) chopped chives 1 Tbsp (15 mL) prepared horseradish 1 tsp (5 mL) lemon zest Juice of 1/2 lemon 6 oz (170 g) smoked wild salmon 3 cups (750 mL) arugula In mixing bowl or blender, whisk or blend together flour, eggs, milk, 2 Tbsp (30 mL) oil, and 1/2 cup (125 mL) water until smooth with no lumps. Let batter rest for 1 hour. Heat remaining 2 tsp (10 mL) oil in 9 to 10 in (23 to 25 cm) skillet over medium heat. Pour 1/3 cup (80 mL) batter onto centre of pan, quickly lift skillet off burner, then tilt and swirl pan so batter covers large part of bottom. Place pan back on heat and cook for 2 minutes, or until edges begin to turn golden brown. Loosen with thin spatula, flip, and cook for 30 seconds more. Adjust heat if crepes brown too quickly. Repeat with remaining batter, greasing skillet as needed. In small bowl, stir together cream cheese, dill, chives, horseradish, lemon zest, and lemon juice. Spread equal amount of cream cheese mixture on browner side of crepes. Top with equal amounts of smoked salmon and arugula. Roll crepes tightly and slice in half to serve. Serves 6. Each serving contains: 262 calories; 14 g protein; 15 g total fat (4 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 5 g fibre); 406 mg sodium source: " Thanks a Brunch! ", alive #379, May 2014

Fruit, yogurt, and ever-popular quinoa team up to create a supercharged brunch salad. For an added pop of colour, use red or black quinoa. The salad can be made up to two days in advance, but the avocado should be added to the salad just before serving. Feel free to use any other desired fruits such as peaches, grapes, raspberries, kiwi, or mango. 3/4 cup (180 mL) quinoa 1 1/2 cups (350 mL) blueberries or blackberries 1 1/2 cups (350 mL) sliced strawberries 1 1/2 cups (350 mL) cubed pineapple 1 avocado, cubed 1/2 cup (125 mL) chopped almonds 1/4 cup (60 mL) dried coconut flakes 2 Tbsp (30 mL) honey 1 tsp (5 mL) orange zest Juice of 1/2 orange 1 in (2.5 cm) piece ginger, grated or finely minced 1 cup (250 mL) plain Greek yogurt 1 tsp (5 mL) vanilla extract 1/4 cup (60 mL) chopped fresh mint 1/4 cup (60 mL) cacao nibs (optional) Heat heavy-bottomed medium-sized saucepan over medium heat. Add quinoa and heat, shaking pan often, until it smells toasty, about 4 minutes. Place 1 1/2 cups (350 mL) water and pinch of salt in pan, bring to a boil, reduce heat, and simmer covered over medium-low until quinoa is tender and water has absorbed, about 15 minutes. Remove from heat, drain any excess water, and let cool. Fluff quinoa with fork, place in large mixing bowl, and toss with blueberries or blackberries, strawberries, pineapple, avocado, almonds, and coconut flakes. In small saucepan, heat honey, orange zest, orange juice, and ginger over medium-low heat until honey has liquefied. Pour honey mixture over quinoa mixture and toss to coat. In small bowl, stir together yogurt and vanilla. Place quinoa salad in serving bowls and top with dollops of yogurt mixture. Garnish with mint and cacao nibs. Serves 6. Each serving contains: 317 calories; 11 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 42 g total carbohydrates (19 g sugars, 8 g fibre); 7 mg sodium source: " Thanks a Brunch! ", alive #379, May 2014

This elegant dish may taste and look gourmet, but it’s far from anything that requires a lofty effort in the kitchen. Garnish options include hot sauce, smoked salt, grated Parmesan, and/or parsley. 6 large free-range eggs 1 medium-sized sweet potato, peeled and grated 1 garlic clove, minced 2 tsp (10 mL) curry powder 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 2 Tbsp (30 mL) + 2 tsp (10 mL) grapeseed oil, divided 2 shallots, minced 3 cups (750 mL) sliced white mushrooms 4 cups (1 L) spinach, ends trimmed 1 Tbsp (15 mL) lemon juice In large bowl, lightly beat 2 eggs. Stir in grated sweet potato, garlic, curry powder, salt, and pepper. Heat 1 Tbsp (15 mL) oil in large skillet over medium heat. Place 4 equal-sized mounds of sweet potato mixture in pan and flatten with spatula. Cook for 3 minutes per side, or until golden on both sides. Remove from pan and keep warm on baking sheet in oven set to 200 F (100 C). Place 2 tsp (10 mL) oil in pan and add shallots and mushrooms. Cook until mushrooms have softened, about 3 minutes. Stir in spinach and cook until slightly wilted. Stir in lemon juice. Remove vegetables from pan and cover to keep warm. Reduce heat to medium-low and heat 1 Tbsp (15 mL) oil. Carefully crack remaining 4 eggs into skillet. For sunny side up, cook until whites are set and outer edges start to curl up. If you prefer over easy, flip eggs and cook for an additional 30 seconds. To serve, place sweet potato pancakes on 4 serving plates and top each with equal amount of vegetable mixture and 1 egg. Serves 4. Each serving contains: 241 calories; 13 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 11 g total carbohydrates (3 g sugars, 2 g fibre); 295 mg sodium source: " Thanks a Brunch! ", alive #379, May 2014

French toast is the epitome of Mother’s Day brunch fare. This whimsical twist on a classic is sure to satisfy all generations in a household. For the bread, you’ll want to slice it into cubes about 1 in (2.5 cm) in size. 6 cups (1.5 L) cubed whole grain or gluten-free bread 4 large free-range eggs 1/2 cup (125 mL) milk or unsweetened nondairy alternative 1 tsp (5 mL) vanilla extract 1 tsp (5 mL) cinnamon 1/3 cup (80 mL) dark chocolate chips or carob chips 1/2 cup (125 mL) chopped walnuts 2 cups (500 mL) berries of choice 1/3 cup (80 mL) pure maple syrup Place bread in large bowl. In separate bowl, lightly beat eggs and stir in milk, vanilla, and cinnamon. Pour egg mixture over bread and stir gently until bread is moist. Let sit for 5 minutes and then fold in chocolate chips and walnuts. Preheat oven to 350 F (180 C). Divide bread mixture among 12 standard-sized greased or paper-lined muffin cups. Bake for 20 minutes, or until golden on top. Let cool for few minutes before unmoulding. Serve French toast muffins with berries and maple syrup. Makes 12 muffins. Each muffin contains: 160 calories; 6 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (10 g sugars, 2 g fibre); 96 mg sodium source: " Thanks a Brunch! ", alive #379, May 2014