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Don’t be fooled by cauliflower and leeks’ white appearance. These vegetables are rich in a variety of nutrients that can stand up to even the heartiest green vegetable. 2 Tbsp (30 mL) coconut oil or unsalted butter 2 large leeks, well washed, sliced into thin rounds 1/4 tsp (1 mL) sea salt 1/2 tsp (2 mL) ground pepper 1/4 tsp (1 mL) ground nutmeg 1 Tbsp (15 mL) roughly chopped fresh tarragon 2 Tbsp (30 mL) arrowroot flour 2 cups (500 mL) unsweetened soy milk or 2% milk 1 medium head cauliflower, cut into bite-sized florets 3/4 cup (180 mL) grated Parmesan cheese or dairy-free cheese Preheat oven to 350 F (180 C). In large pot, melt oil or butter over medium heat. Add leeks, salt, pepper, nutmeg, and tarragon. Sauté over medium-low heat for 10 minutes, or until leeks are softened. Add arrowroot, stirring constantly for 1 minute. Slowly drizzle in milk, stirring constantly (a large whisk is helpful), being sure to eliminate any lumps. Increase heat, continuing to stir until milk bubbles. Add cauliflower, stirring to combine. Cover and cook over medium-low until cauliflower becomes slightly tender, about 5 minutes. Pour into casserole dish and top with cheese. Bake for 20 to 30 minutes, or until cauliflower is tender and cheese bubbles. If it browns too quickly, cover with piece of parchment paper. Serve hot. Serves 5. Each serving contains: 224 calories; 12 g protein; 12 g total fat (8 g sat. fat, 0 g trans fat); 20 g total carbohydrates (9 g sugars, 3 g fibre); 460 mg sodium source: " Early Spring Produce ", alive #389, March 2015

Like hockey’s Don Cherry and Ron MacLean, beets and goat cheese are meant for each other. So why not team them up in a loaf with plenty of rosy visual appeal? Farro helps add whole-grain texture, but you could also use brown rice, spelt, or wheat berries. Like many loaves, this one can be packed into a loaf pan up to a day in advance and kept chilled until ready to bake. 1/2 cup (125 mL) farro 1 lb (450 g) beets, peeled and chopped 1 cup (250 mL) rolled oats 2 cups (500 mL) cooked or canned chickpeas 2 large free-range eggs 2 tsp (10 mL) Dijon-style mustard 2 shallots, chopped 3 garlic cloves, minced, divided 2 tsp (10 mL) ground coriander 1 tsp (5 mL) smoked paprika 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1 - 4 1/4 oz (120 g) package soft goat cheese, crumbled 3 Tbsp (45 mL) unsalted shelled sunflower seeds 2 cups (500 mL) arugula 1 cup (250 mL) parsley 2 tsp (10 mL) capers (drained) 1/4 cup (60 mL) extra-virgin olive oil or camelina oil Juice of 1/2 lemon Place farro and 1 1/2 cups (350 mL) water in saucepan. Bring to a boil, reduce heat, and simmer covered over medium-low until farro is tender, about 25 minutes. Drain any excess liquid and set aside. Place beets in steamer basket set over 2 in (5 cm) of water and steam until tender, about 15 minutes. Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan. Place oats in food processor container and blend into coarse powder. Add beets and blend until pulverized. Add chickpeas, eggs, mustard, shallots, 2 garlic cloves, coriander, smoked paprika, salt, and pepper; pulse several times into a coarse mixture. Stir in goat cheese and cooked farro. Place mixture in loaf pan and press down firmly into an even layer and sprinkle sunflower seeds on top. Bake for 35 minutes, or until set in middle and darkened around edges. Let cool for several minutes before slicing. To make arugula sauce, place arugula, parsley, 1 garlic clove, and capers in food processor or blender container and process until mixture is roughly chopped. With machine running, add olive oil and lemon juice in a slow, steady stream, stopping to scrape down sides of bowl once or twice. Add more oil if needed to reach desired consistency. Serve slices of beet chickpea loaf with arugula sauce. Serves 6. Each serving contains: 426 calories; 17 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 50 g total carbohydrates (9 g sugars, 9 g fibre); 393 mg sodium source: " Loafing Around ", alive #389, March 2015

Most often salmon loaves are made with canned fish, but using fresh offers richer flavour. 3/4 cup (180 mL) organic rolled oats 1 lb (450 g) skinless wild salmon fillets, chopped into 1/2 in (1.25 cm) cubes 2 large free-range eggs 3 cups (750 mL) spinach, ends trimmed 1/2 cup (125 mL) sun-dried tomatoes, chopped 2 shallots, chopped 2 garlic cloves, chopped 2 Tbsp (30 mL) prepared horseradish Juice of 1 lemon 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1 cup (250 mL) plain yogurt 2 Tbsp (30 mL) finely chopped dill 2 tsp (10 mL) capers, drained 1 tsp (5 mL) lemon zest Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan. Place oats in food processor container and blend until pulverized. Remove oats and place half the salmon in container; blend into pasty purée. Pulse in remaining salmon, ground oats, eggs, spinach, sun-dried tomatoes, shallots, garlic, horseradish, lemon juice, salt, and pepper. Place mixture in loaf pan, spread out in even layer, and bake for 35 minutes, or until loaf is set. Let cool in pan for 10 minutes before slicing. To make sauce, stir together yogurt, dill, capers, and lemon zest. Serve alongside slices of salmon loaf. Serves 6. Each serving contains: 257 calories; 23 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 17 g total carbohydrates (4 g sugars, 3 g fibre); 367 mg sodium source: " Loafing Around ", alive #389, March 2015

Vegetarians and carnivores will unite over this loaf. Cranberries provide an unexpected pop of sweetness, while cooking the lentils in broth instead of water adds another layer of flavour. Liquid smoke, a condensed smoke in water and not an artificial flavour, is a way to infuse meat-free loaves with hot-off-the-grill smoky flavour. To make it vegan, replace eggs with 2 Tbsp (30 mL) ground flax or ground chia mixed with 6 Tbsp (90 mL) water. Let mixture stand for 15 minutes before mixing into loaf batter. Try topping with Chili BBQ Sauce (see sidebar) or your favourite store-bought version. 1 cup (250 mL) green or brown lentils 3 cups (750 mL) low-sodium vegetable broth 2 tsp (10 mL) grapeseed oil or camelina oil 1 small yellow onion, diced 8 oz (225 g) cremini mushrooms, diced 2 garlic cloves, minced 1 cup (250 mL) rolled oats 2 large free-range eggs 2 Tbsp (30 mL) unsalted tomato paste 2 tsp (10 mL) dried thyme 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1/2 tsp (2 mL) liquid smoke (optional) 1 cup (250 mL) grated carrot 1/2 cup (125 mL) chopped walnuts 1/2 cup (125 mL) dried cranberries Rinse lentils and then combine them with vegetable broth in medium-sized saucepan over high heat. Bring to a boil, reduce heat to medium-low, and simmer for about 30 minutes, or until tender. Drain any excess liquid and set aside. Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan. Heat oil in large skillet over medium heat. Add onion and heat until softened, about 5 minutes. Add mushrooms and garlic; heat until mushrooms have softened. Place oats in food processor container and pulverize into coarse powder. Blend in 2 cups (500 mL) cooked lentils, eggs, tomato paste, thyme, cumin, salt, pepper, and liquid smoke (if using) into a coarse mixture. Place in large bowl and stir in remaining lentils, onion mixture, carrot, walnuts, cranberries, and mushrooms. Place mixture in loaf pan and press down firmly into an even layer. Bake for 40 minutes, or until set in the middle and darkened around the edges. Let cool for several minutes before slicing. Serves 6. Each serving contains: 328 calories; 15 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 44 g total carbohydrates (11 g sugars, 7 g fibre); 265 mg sodium Top it Off Chili BBQ Sauce Soak 1 dried ancho chili pepper in hot water for15 minutes. Slice off stem, discard most of the seeds, and blend with 1/2 cup (125 mL) tomato sauce, 1 Tbsp (15 mL) tomato paste, 2 shallots, 2 garlic cloves, 2 Tbsp (30 mL) cider vinegar, 1 Tbsp (15 mL) molasses, 1 Tbsp (15 mL) Worcestershire sauce (vegan if desired), 1/2 tsp (2 mL) cumin, 1/2 tsp (2 mL) ground allspice, and 1/4 tsp (1 mL) each salt and black pepper until smooth. Brush some on top of loaf before cooking and serve additional sauce with loaf slices. source: " Loafing Around ", alive #389, March 2015

Think of this no-fuss loaf as an omelette’s cousin. It’s even better when served with a salsa or marinara sauce. If you can’t find smoked cheese, feel free to substitute other options such as havarti, mozzarella, or Monterey Jack. 8 large free-range eggs 1/3 cup (80 mL) milk 1 cup (250 mL) grated smoked cheese 2 tsp (10 mL) fresh thyme 1/2 tsp (2 mL) red chili flakes 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1 Tbsp (15 mL) grapeseed oil or camelina oil 3/4 lb (340 g) asparagus, chopped into 1/2 in (1.25 cm) pieces 1 red bell pepper, diced 2 shallots, chopped 2 garlic cloves, minced Preheat oven to 375 F (190 C) and grease 9 x 5 in (23 x 13 cm) loaf pan. In large bowl, whisk together eggs and milk. Stir in cheese, thyme, chili flakes, salt, and pepper. Heat oil in large skillet over medium heat. Add asparagus, red pepper, and shallots; heat until asparagus is tender, about 5 minutes. Add garlic and heat for 1 minute. Add vegetable mixture to egg mixture. Place in loaf pan and bake for 30 minutes, or until centre is set. Let cool for a few minutes before slicing. Serves 6. Each serving contains: 210 calories; 16 g protein; 13 g total fat (5 g sat. fat, 0 g trans fat); 7 g total carbohydrates (4 g sugars, 2 g fibre); 437 mg sodium source: " Loafing Around ", alive #389, March 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. 1 Tbsp (15 mL) grapeseed oil or camelina oil 2 cups (500 mL) peeled and grated sweet potato 1 small yellow onion, diced 1 lb (450 g) ground turkey 1 celery stalk, thinly sliced 1 large free-range egg, lightly beaten 1 cup (250 mL) quinoa flakes 3 Tbsp (45 mL) unsalted tomato paste 2 Tbsp (30 mL) Worcestershire sauce 2 tsp (10 mL) Italian seasoning 2 tsp (10 mL) garlic powder 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan. Heat oil in large skillet over medium heat. Add sweet potato and onion and cook until tender, about 6 minutes. Place potato mixture in large bowl and gently mix with turkey, celery, egg, quinoa flakes, tomato paste, Worcestershire sauce, Italian seasoning, garlic powder, salt, and pepper. Place mixture in loaf pan and spread out into an even layer. Bake for 50 minutes, or until instant-read thermometer inserted into centre reads 160 F (71 C). Spread on Raspberry Chipotle Glaze, if using. Let loaf cool for 10 minutes before slicing. Serves 6. Each serving contains: 293 calories; 21 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 31 g total carbohydrates (4 g sugars, 4 g fibre); 338 mg sodium Top it off A good sauce or glaze can put any loaf over the top, so to speak. Raspberry Chipotle Glaze In small saucepan, stir together 1/2 cup (125 mL) raspberry jam, 1 minced shallot, 1 minced garlic clove, 1 tsp (5 mL) minced chipotle chili pepper in adobo sauce, 1 tsp (5 mL) fresh thyme, and juice of 1/2 lemon. Cook over medium-high heat uncovered until thickened, about 5 minutes. If the mixture thickens toomuch, stir in some additional jam. Spread over loaf immediately after cooking. source: " Loafing Around ", alive #389, March 2015

Who knew cauliflower could be transformed into a rich, creamy pasta sauce without the heavy caloric cost? Want it vegan? Try swapping out Parmesan for nutritional yeast and use coconut milk in lieu of evaporated milk. Heat leftovers in a skillet over medium-low heat with some additional evaporated milk to restore their creamy goodness. 1 head cauliflower, cut into florets 2 garlic cloves, halved 1/2 cup (125 mL) grated Parmesan cheese 1/4 cup (60 mL) evaporated milk 4 oil-packed anchovies (optional) Zest of 1 lemon Juice of 1/2 lemon 2 tsp (10 mL) fresh thyme 1 1/2 tsp (7 mL) Dijon-style mustard 1/2 tsp (2 mL) red chili flakes 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 12 oz (340 g) whole grain rotini or fusilli 6 cups (1.5 L) baby spinach 2 cups (500 mL) cooked or canned chickpeas 2/3 cup (160 mL) oil-packed sun-dried tomatoes, sliced 1/3 cup (80 mL) roughly chopped flat-leaf parsley In large saucepan of boiling water, cook cauliflower and garlic until tender, about 10 minutes. Reserve 3/4 cup (180 mL) cooking water and then drain. Transfer cauliflower and garlic to blender or food processor container along with reserved cooking water, Parmesan cheese, evaporated milk, anchovies (if using), lemon zest, lemon juice, thyme, mustard, chili flakes, salt, and pepper; blend until smooth. Bring large saucepan of water to a boil. Add pasta and cook until tender, about 6 minutes. Reserve 1/3 cup (80 mL) cooking water and then drain. Return pasta to pot and stir in spinach until it begins to wilt. Stir in chickpeas and sun-dried tomatoes. Stir in cauliflower sauce and reserved pasta cooking water until coated. Serve pasta garnished with parsley and additional black pepper. Serves 6. Each serving contains: 382 calories; 21 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 68 g total carbohydrates (8 g sugars, 10 g fibre); 444 mg sodium source: " Cauliflower ", alive #389, March 2015

Move over, fish and steak. Crunchy pan-seared cauliflower may become your new favourite taco stuffing—especially when adorned with a sweet mango salsa and chipotle-laced sauce. 3 Tbsp (45 mL) grapeseed oil 1 small head cauliflower, cut into small florets (about 6 cups/1.5 L) 1 Tbsp (15 mL) jerk seasoning or Creole/Cajun seasoning 1 mango, peeled and chopped 1 small red bell pepper, diced 1/2 cup (125 mL) diced red onion 1/3 cup (80 mL) roughly chopped cilantro Juice of 1/2 lime 1 cup (250 mL) plain yogurt 1/2 avocado Zest of 1 lime 1 small chipotle chili pepper in adobo sauce 1 garlic clove, chopped 1/2 tsp (2 mL) cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 10 corn tortillas, warmed 2 cups (500 mL) shredded red cabbage Heat oil in large skillet over medium-high heat. Add cauliflower and cook until slightly charred, stirring often, about 8 minutes. Add oil as needed during cooking if pan becomes too dry. Stir in jerk or Creole/Cajun seasoning and heat for 30 seconds. To make salsa, toss together mango, red bell pepper, red onion, cilantro, and lime juice. To make sauce, place yogurt, avocado, lime zest, chipotle chili pepper, garlic, cumin, salt, and pepper in blender or food processor container and blend until smooth. Divide cauliflower among corn tortillas and top with shredded cabbage, mango salsa, and yogurt sauce. Serves 5. Each serving contains: 349 calories; 9 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 61 g total carbohydrates (17 g sugars, 14 g fibre); 350 mg sodium source: " Cauliflower ", alive #389, March 2015

When blitzed in a food processor, cauliflower becomes surprisingly grainlike and can be transformed into a lower-calorie version of couscous or rice. This highly textured salad can be made up to four days in advance, so use it to jazz up workday lunches. 1 head cauliflower, roughly chopped 2 cups (500 mL) halved cherry tomatoes 1/2 cup (125 mL) roughly chopped flat-leaf parsley 1/3 cup (80 mL) roughly chopped fresh mint 2 green onions, thinly sliced 1/3 cup (80 mL) pitted, sliced kalamata olives 3 oz (85 g) feta cheese, diced 1/2 cup (125 mL) golden raisins 1/3 cup (80 mL) unsalted pistachios 1 Tbsp (15 mL) capers, drained (optional) 3 Tbsp (45 mL) extra-virgin olive oil or camelina oil Juice of 1/2 lemon 1 garlic clove, minced 1 Tbsp (15 mL) za’atar spice mix 1/4 tsp (1 mL) black pepper In food processor, pulse cauliflower florets until they resemble couscous in size. Do this in batches if necessary and be careful not to process cauliflower to the point where it becomes mushy. Place cauliflower in large bowl and toss with tomatoes, parsley, mint, green onions, olives, feta, raisins, pistachios, and capers (if using). In small bowl, whisk together oil, lemon juice, garlic, za’atar, and pepper. Toss dressing with salad. Serves 5. Each serving contains: 271 calories; 8 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 27 g total carbohydrates (15 g sugars, 5 g fibre); 313 mg sodium source: " Cauliflower ", alive #389, March 2015

Puréed cooked cauliflower has a velvety texture that produces deliciously creamy soups. This Asian-influenced version is sure to leave bowls empty quickly. The cilantro oil adds restaurant-worthy visual appeal. For a splash of added colour and extra flavour, use orange cauliflower if available. 2 tsp (10 mL) + 1/4 cup (60 mL) grapeseed oil or sunflower oil 1 yellow onion, chopped 1/2 tsp (2 mL) salt 1 head cauliflower, chopped 2 garlic cloves, chopped 1 in (2.5 cm) piece fresh ginger, thinly sliced 1 Tbsp (15 mL) yellow curry paste 2 tsp (10 mL) ground coriander 1/4 tsp (1 mL) black pepper 3 cups (750 mL) low-sodium vegetable broth 1 - 14 fl oz (400 mL) can light coconut milk Juice of 1/2 lime 1/3 cup (80 mL) unsweetened coconut flakes 1/2 cup (125 mL) cilantro Pinch of salt Heat 2 tsp (10 mL) oil in large saucepan over medium heat. Add onion and salt; cook until softened, about 5 minutes. Add cauliflower, garlic, and ginger to pan; heat for 3 minutes. Stir in curry paste, coriander, and pepper; heat for 30 seconds. Pour in broth and coconut milk. Bring to a boil, reduce heat to low, and simmer covered for 20 minutes. Stir in lime juice. Using blender or food processor, carefully blend soup, in batches if necessary, until very smooth. If soup is too thick, blend in some additional broth. Return to saucepan and warm for an additional 5 minutes. Meanwhile, preheat oven to 325 F (160 C). Spread coconut flakes on rimmed baking sheet. Bake, stirring at least once, until just beginning to brown, about 7 minutes. Remove from oven and let cool. To make cilantro oil, add cilantro, remaining oil, and a couple pinches of salt to blender container and blend together. Add more oil if necessary to help with blending. Pour mixture into fine-mesh sieve set over a bowl and let drain for 15 minutes. Discard solids. Divide soup among serving bowls and garnish with cilantro oil and toasted coconut. Serves 6. Each serving contains: 223 calories; 4 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 13 g total carbohydrates (5 g sugars, 8 g fibre); 428 mg sodium source: " Cauliflower ", alive #389, March 2015

Here’s how to transform a vegetable into a show-stopping main dish. Slabs of cauliflower are blasted in the oven for a roasty, caramelized flavour, then placed on a bed of garlicky cauliflower purée. The high amount of pectin—the compound that thickens jams—gives cooked and blended cauliflower its velvety texture. 1/2 cup (125 mL) raw cashews 1 garlic bulb 2 heads of cauliflower 1 tsp (5 mL) extra-virgin olive oil or camelina oil, divided 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) smoked paprika 1/2 tsp (2 mL) salt, divided 1/2 tsp (2 mL) black pepper, divided 1/2 cup (125 mL) oil-packed sun-dried tomatoes, chopped 1/2 cup (125 mL) chopped flat-leaf parsley 3 Tbsp (45 mL) pine nuts, preferably toasted 1 Tbsp (15 mL) lemon juice 3 Tbsp (45 mL) extra-virgin olive oil or camelina oil 1 tsp (5 mL) lemon zest 1/4 tsp (1 mL) nutmeg Place cashews in bowl, cover with water, and soak for at least 2 hours. Preheat oven to 400 F (200 C). Slice off 1/4 in (0.6 cm) from top of garlic bulb so that most of the cloves are exposed. Place garlic on piece of parchment paper and drizzle with a touch of oil. Wrap tightly and bake for 30 minutes. Raise oven temperature to 425 F (220 C). Remove any outer leaves from cauliflower heads, but leave stems intact. Place cauliflower heads on cutting board, stem side down. Using large chef’s knife, cut into 1/2 to 3/4 in (1.25 to 1.75 cm) slices. You should get at least two cauliflower steaks—large pieces that are flat on both sides—per head. Set aside remaining pieces of cauliflower. Place cauliflower steaks on parchment paper-lined baking sheet and brush tops with oil. Stir together thyme, paprika, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) pepper. Sprinkle spice mixture over cauliflower. Roast cauliflower until it is browned and stems are tender when pierced with knife, 25 to 35 minutes. Meanwhile, roughly chop about 4 cups (1 L) of remaining cauliflower and place in saucepan full of water. Bring to a boil and simmer until tender. Reserve 1/2 cup (125 mL) cooking water, drain, and set aside. In bowl, stir together sun-dried tomatoes, parsley, pine nuts, lemon juice, and 3 Tbsp (45 mL) oil. Drain cashews, place in blender or food processor container along with 1/2 cup (125 mL) water, and blend until smooth. Add roasted garlic pulp, cauliflower, lemon zest, nutmeg, and remaining salt and pepper to container. Blend until very smooth, adding some of the cauliflower cooking water if needed to help with blending and obtain the consistency of mashed potatoes. Don’t let the mixture become too watery. Spread cauliflower purée on serving plates and top with cauliflower steaks. Sprinkle sun-dried tomato mixture over top. Serves 4. Each serving contains: 347 calories; 11 g protein; 26 g total fat (4 g sat. fat, 0 g trans fat); 26 g total carbohydrates (7 g sugars, 7 g fibre); 423 mg sodium source: " Cauliflower ", alive #389, March 2015

Bitter, sour, salty, and bright, this Middle Eastern-inspired salad will awaken your taste buds and appetite to the fresher tastes of spring. Salad 6 cups (1.5 L) arugula 1 cup (250 mL) cucumber, cut into chunks 1/2 cup (125 mL) chopped fresh herbs (dill, basil, and chives are ideal) 2 gluten-free or whole grain pitas, toasted and broken into bite-sized pieces Dried sumac, for sprinkling* Dressing 3 Tbsp (45 mL) extra-virgin olive oil 2 Tbsp (30 mL) fresh lemon juice 1 garlic clove, minced 2 tsp (10 mL) sumac 1/2 tsp (2 mL) sea salt * Sumac grows in the Middle East and parts of Italy. Look for it in the ethnic food aisle, or sprinkle salad with paprika and an extra squeeze of lemon juice instead. In large bowl, toss all salad ingredients together. Set aside. In small bowl, whisk together all dressing ingredients until combined. Add dressing to salad and toss to distribute evenly. Place salad on plates and sprinkle with additional sumac. Serve immediately. Serves 4. Each serving contains: 199 calories; 5 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 22 g total carbohydrates (2 g sugars, 3 g fibre); 342 mg sodium source: " Early Spring Produce ", alive #389, March 2015

Inspired by the exotic, warm flavours of Thai cuisine, this antioxidant-rich soup features curry paste, which is a much more complex spice mix than curry powder. 1 Tbsp (15 mL) extra-virgin olive oil 1 onion, peeled and diced 2 Tbsp (30 mL) Thai curry paste 2 medium-sized red-skinned potatoes, peeled and cut into 1/2 in (1.25 cm) cubes 1 large orange-fleshed sweet potato, peeled and cut into 1/2 in (1.25 cm) cubes 2/3 cup (160 mL) red lentils 4 cups (1 L) low-sodium chicken or veggie stock 1 cup (250 mL) light coconut milk Freshly ground black pepper, to taste 2 Tbsp (30 mL) chopped cilantro or pea shoots, for garnish (optional) Heat olive oil over medium heat in large stockpot. Add onion and stir until onion is soft, about 3 to 5 minutes. Add curry paste and cook for 1 minute more. Add potatoes, lentils, and stock and bring to a boil, then lower heat to a slow simmer for about 20 minutes, or until lentils are cooked and potatoes are soft. Stir in coconut milk and gently heat through. Season with ground pepper and ladle into bowls, topping with cilantro or pea shoots for a decorative garnish. Serve with toasted pita triangles or gluten-free crackers. Serves 4. Each serving contains: 417 calories; 18 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 61 g total carbohydrates (8 g sugars, 8 g fibre); 384 mg sodium Thai curry paste Look for it in the ethnic food section or at a specialty food shop. source: " Legume Love ", alive #388, February 2015

This soul-satisfying soup features an epicurean twist on the classic minestrone—protein rich quinoa replaces traditional macaroni. Packed with fresh vegetables and flavourful basil, served with crusty artisanal bread, this soup is a meal in itself. 1 Tbsp (15 mL) extra-virgin olive oil 1 large onion, peeled and minced 2 garlic cloves, peeled and minced 6 cups (1.5 L) low-sodium chicken or veggie stock 3/4 cup (180 mL) dry white wine 1/2 cup (125 mL) quinoa, well rinsed 1 1/2 cups (350 mL) green beans, trimmed and cut into 1 in (2.5 cm) lengths 2 cups (500 mL) canned white beans, drained and rinsed 2 large carrots, chopped 2 stalks celery, chopped 1/2 cup (125 mL) frozen petite peas 2 large ripe tomatoes, chopped 3 Tbsp (45 mL) chopped fresh basil Freshly ground black pepper, to taste Parmesan cheese, for garnish In large Dutch oven or stockpot, heat olive oil over medium heat. Add onion and sauté until softened. Add garlic and cook for 1 minute more. When garlic is fragrant, add stock, bringing it to a boil. When stock is boiling, lower heat to allow mixture to come to a simmer. Next add wine, quinoa, beans, and other vegetables and continue to simmer (covered) for 15 minutes. Add fresh basil and ground black pepper, and cook for a further 5 minutes. Ladle into bowls and serve with grated Parmesan cheese and crusty gluten-free or whole grain buns. Serves 6. Each serving contains: 314 calories; 16 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 44 g total carbohydrates (9 g sugars, 8 g fibre); 394 mg sodium source: " Legume Love ", alive #388, February 2015

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

These scrumptious pita pockets provide 76 percent of the recommended dietary allowance (RDA) for vitamin C and half of our daily requirements for calcium. Incorporating these tasty sandwich alternatives into your meal plan will do your body good. 1 - 5 oz (140 g) can sockeye salmon, drained 1 cup (250 mL) plain yogurt 1 medium red pepper, chopped 2 small spring onions, finely sliced 1 large tomato, chopped 1 cup (250 mL) canned kidney beans, drained and rinsed 2 garlic cloves, roasted and diced finely 1 tsp (5 mL) ground cumin 4 small organic whole wheat pita breads 4 oz (112 g) soft goat cheese or feta, crumbled 1/2 cup (125 mL) alfalfa sprouts or pea shoots, for garnish In large bowl, flake canned salmon with a fork. Add yogurt, chopped vegetables, beans, garlic, and cumin. (Note: an extra 1/2 tsp (2 mL) ground cumin can be added if you prefer it extra spicy.) Slice pita bread in half to form “pockets.” Fill pita pockets with salmon mixture. Top with crumbled cheese and alfalfa sprouts or pea shoots. Serves 4. Each serving contains: 409 calories, 35 g protein; 15 g total fat (6 g sat. fat, 0 g trans fat); 35 g total carbohydrates; (7 g sugars, 7 g fibre); 370 mg sodium Dry red kidney beans Lectins are plant proteins found in many fruits and vegetables at low levels. They also occur in varying levels in legumes, but the consumption of undercooked dry red kidney beans poses a special health concern. Within several hours, unpleasant digestive issues can arise, including abdominal pain, nausea, vomiting, and diarrhea. To prevent these unwelcome side effects, be sure to soak dry red kidney beans thoroughly. Soak beans in 2 to 3 times the volume of water to the amount of beans for at least 5 hours. Discard the soaking water. Boil beans vigorously for at least 10 minutes. Never cook dry red kidney beans in a slow cooker or Crock-Pot as their temperatures aren’t hot enough to destroy lectins. source: " Legume Love ", alive #388, February 2015

If you haven’t already, it’s high time you embraced the trend of meals in a jar. Packing your lunch in jars lets you make portions ahead of time that are easy to transport to the office, minus any soggy ingredients. You can choose to keep the salad components separate and stuff a jar each night for the next day’s lunch, or prepare a whole batch of jars at once. The acid from the smoky chipotle dressing helps keep the avocado from browning. Tortillas add nice crunch, and by placing them in the jar far from the dressing, they don’t turn soggy. Ditto for the greens. Still, if storing the jars for more than a day or two, you may want to place a piece of parchment paper between the chips and greens to help keep them crispy. 1 cup (250 mL) quinoa 1 1/2 cups (350 mL) frozen corn 1 cup (250 mL) plain yogurt 3 Tbsp (45 mL) extra-virgin olive oil or avocado oil Juice of 1 lime 1/2 cup (125 mL) cilantro 1 small chipotle chili pepper in adobo sauce 1 garlic clove, chopped 1/2 tsp (2 mL) ground cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 3 small avocado, diced 1 1/2 cups (350 mL) cooked black beans 1 1/2 cups (350 mL) cooked pinto beans 2 1/2 cups (625 mL) cherry tomatoes, halved 3 cups (750 mL) baby spinach or baby kale 2 cups (500 mL) unsalted tortilla chips, crumbled In fine mesh sieve, rinse quinoa well with cold water. Heat heavy-bottomed medium-sized saucepan over medium heat. Add quinoa and heat, stirring often, until grains are dry and beginning to pop with a toasty aroma. Carefully pour in 1 3/4 cups (435 mL) water, bring to a boil and simmer, covered, over medium-low heat until quinoa is tender, about 12 minutes. Drain any excess water, set aside to cool, and then fluff with fork. Prepare corn according to package directions and drain. Place yogurt, oil, lime juice, cilantro, chipotle pepper, garlic, cumin, salt, and black pepper in blender container and blend until smooth. To assemble, place about 1/4 cup (60 mL) yogurt dressing in each of 6 large wide-mouth glass jars. Divide avocado, black beans, pinto beans, quinoa, corn, tomatoes, spinach or kale, and tortilla chips among jars in that order and seal shut. To serve, turn jar upside down and pour salad onto serving plate or simply stir together contents in the jar—and dig in. Serves 6. Each serving contains: 525 calories; 19 g protein; 23 g total fat (4 g sat. fat, 0 g trans fat); 67 g total carbohydrates (7 g sugars, 17 g fibre); 155 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

French lentils, also known as lentilles du Puy, hold their shape once cooked, making them perfect for salad-style dishes. Canned salmon provides a source of heart-healthy omega-3 fats and protein, but look for brands made with sustainably sourced wild salmon, which delivers superior taste. If desired, you can also use dried cherries in lieu of pomegranate seeds. It’s best to add the dressing just before serving, so bring it with you in a separate glass jar and simply shake it up before drizzling it over the rice mixture. Pilaf 1 cup (250 mL) wild rice 1 cup (250 mL) French green lentils Seeds of 1 pomegranate fruit 2 celery stalks, thinly sliced 1 cucumber, chopped 1/2 cup (125 mL) fresh mint, roughly chopped 1/2 cup (125 mL) sliced pecans 3 - 5 1/2 oz (160 g) cans wild salmon, drained Dressing 3/4 cup (180 mL) carrot juice 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil 2 Tbsp (30 mL) cider vinegar 2 shallots, minced Zest of 1 lemon 1 tsp (5 mL) dried thyme 1 tsp (5 mL) ground coriander 1/2 tsp (2 mL) chili flakes 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper Rinse rice well with cold water. Place rice and 4 cups (1 L) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes. Turn off heat and let stand, covered, for 25 minutes, or until rice reaches desired tender texture. Drain and set aside to cool. In separate pan, bring lentils and 4 cups (1 L) water to a boil. Reduce heat and simmer, covered, until lentils are tender, about 30 minutes. Drain and set aside to cool. In large container or bowl, toss together rice, lentils, pomegranate seeds, celery, cucumber, mint, and pecans. Gently fold in salmon. Whisk together carrot juice, oil, vinegar, shallots, lemon zest, thyme, coriander, chili flakes, salt, and pepper. When ready to serve, place salad on serving plate and drizzle with dressing. Serves 8. Each serving contains: 344 calories; 24 g protein; 12 g total fat (2 g sat. fat, 0 g trans fat); 37 g total carbohydrates (5 g sugars, 6 g fibre); 405 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

This riff on the classic Italian salad features spelt, a chewy whole grain that delivers healthy amounts of dietary fibre. Cooking the grains in orange juice adds a touch of sweetness, while anchovies bring salty-umami flavour to the dressing. If you want to omit them, simply replace anchovies with about 1/4 tsp (1 mL) salt. If you can’t find mini mozzarella balls, you can use regular fresh mozzarella and chop it into pieces. Also consider serving on a bed of tender salad greens. 1 1/2 cups (350 mL) spelt 2 cups (500 mL) orange juice Salt 2 pints (910 g) grape tomatoes, halved 10 oz (280 g) mini mozzarella balls (bocconcini) 2/3 cup (160 mL) walnut halves, roughly chopped 1/4 cup (60 mL) extra-virgin olive oil or camelina oil 1 cup (250 mL) packed arugula 1/2 cup (125 mL) packed basil 3 to 4 anchovy fillets 1 garlic clove, chopped 2 Tbsp (30 mL) balsamic or red wine vinegar 1/4 tsp (1 mL) black pepper Place spelt, orange juice, a couple of pinches of salt, and 2 cups (500 mL) water in saucepan and bring to a boil. Reduce heat and simmer, covered, for 45 minutes, or until spelt is tender. Drain very well and set aside to cool. In large container, toss spelt with tomatoes, mozzarella balls, and walnuts. Place oil, arugula, basil, anchovies, garlic, vinegar, and black pepper in blender or mini food processor container and blend until well combined. If needed, add additional oil to help with blending. Toss arugula dressing with spelt mixture. Serves 5. Each serving contains: 521 calories; 24 g protein; 32 g total fat (9 g sat. fat, 0 g trans fat); 38 g total carbohydrates (17 g sugars, 6 g fibre); 114 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

Nutty tasting soba noodles are bathed in a punchy cashew sauce that will surely make your lunch break a tastier affair. Don’t forget to pack the chopsticks. Poaching the chicken helps keep the meat moist. If you’re avoiding gluten, look for 100 percent buckwheat soba as some brands are also made with wheat. The noodle mixture can be served cold or warm, but should be kept chilled until lunchtime as it contains meat. 1/3 cup (80 mL) + 1/2 cup (125 mL) unsalted cashews 2/3 cup (160 mL) coconut milk 1 Tbsp (15 mL) yellow or green curry paste 1 Tbsp (15 mL) reduced sodium soy sauce 2 tsp (10 mL) grated fresh ginger 1 1/2 lbs (750 g) boneless, skinless organic chicken thighs 10 oz (280 g) soba noodles 1 1/2 cups (350 mL) frozen shelled edamame 3 medium-sized carrots, peeled and thinly sliced 2 green onions, thinly sliced Place 1/3 cup (80 mL) cashews in bowl, cover with water, and let soak for at least 2 hours. Drain cashews and place in blender container along with coconut milk, curry paste, soy sauce, and ginger. Blend until smooth. Set aside. Place chicken in large pot and add enough water to completely cover the thighs by at least 1 in (2.5 cm). Bring water to a very slight simmer with just a few bubbles breaking the surface, reduce heat to medium-low, partially cover, and cook for 15 minutes, or until meat is cooked through. Adjust heat as needed during cooking to maintain only the very light trembling of the water and skim off any foam that forms. Remove chicken with slotted spoon, and when cool enough to handle, thinly slice. Meanwhile, prepare soba noodles according to package directions. Drain noodles in colander and rinse. Drain and rinse again. Drain thoroughly and then press down lightly on noodles to remove any excess liquid. In medium-sized saucepan, prepare edamame according to package directions. In large container, toss noodles with chicken, edamame, carrot, green onion, and remaining cashews. Add curry sauce and toss to coat. Serves 7. Each serving contains: 377 calories; 30 g protein; 19 g total fat (0 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 3 g fibre); 257 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

Think of this lunch as a Mediterranean salad meets hummus. Each mouthful is blessed with great textures and flavour combinations. The generous amount of dietary fibre will keep you feeling full throughout the afternoon to help ward off any vending machine temptation. If you want to expedite your time in the kitchen, you can also use store-bought roasted peppers. Salad 2 large red bell peppers 1 tsp (5 mL) grapeseed oil or sunflower oil 3 cups (750 mL) cooked or canned chickpeas, drained and rinsed 1 English cucumber, diced 4 Roma (plum) tomatoes, seeded and diced 2 green onions, thinly sliced 1 cup (250 mL) flat-leaf parsley, roughly chopped 8 oz (225 mL) marinated artichoke hearts 1 cup (250 mL) pitted kalamata olives, halved 4 oz (112 g) feta cheese 1/2 cup (125 mL) golden raisins Dressing 1/4 cup (60 mL) extra-virgin olive oil or camelina oil 2 Tbsp (30 mL) tahini 2 Tbsp (30 mL) white wine vinegar 1 garlic clove, chopped 1 tsp (5 mL) dried oregano 1 tsp (5 mL) sweet smoked paprika 1/2 tsp (2 mL) black pepper Preheat oven broiler. Slice red peppers in half lengthwise and discard seeds and stem. Arrange slices, cut side down, on baking sheet and brush with grapeseed or sunflower oil. Broil 5 to 6 in (13 to 15 cm) from the heat until skins are well charred, about 10 to 12 minutes. Transfer peppers to bowl and cover tightly; let stand for 20 minutes. When cool enough to handle, remove skins from peppers and thinly slice. In large bowl, toss together roasted peppers, chickpeas, cucumber, tomato, green onion, parsley, artichoke hearts, olives, feta cheese, and raisins. Blend together olive or camelina oil, tahini, vinegar, garlic, oregano, smoked paprika, and black pepper. Pour dressing over salad and toss. Serves 7. Each serving contains: 387 calories; 12 g protein; 21 g total fat (5 g sat. fat, 0 g trans fat); 42 g total carbohydrates (15 g sugars, 8 g fibre); 398 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

This quintessential side dish has its historical roots in the thrifty recipes to stretch day-old dry bread into one more meal. Here we turn tradition once again on its head and give the classic stuffing a whole new dimension by preparing it with homemade cornbread and making it gluten free to boot! 2 1/2 Tbsp (37 mL) coconut oil, melted, or grapeseed oil, divided 2 cups (500 mL) organic fine yellow cornmeal 1 Tbsp (15 mL) sodium-free baking powder 1 Tbsp (15 mL) natural cane sugar 1 tsp (5 mL) salt 1/2 tsp (2 mL) cayenne pepper (optional) 1 1/2 cups (350 mL) buttermilk 4 large free-range eggs, divided 4 green onions, thinly sliced 1/2 cup (125 mL) fresh or frozen corn kernels 2 large leeks, trimmed, rinsed, and diced 1 bay leaf 1 cup (250 mL) diced celery 1 cup (250 mL) diced fennel 3 garlic cloves, minced 1 chipotle chili in adobo sauce, minced 1/2 cup (125 mL) chopped fresh parsley 2 Tbsp (30 mL) chopped fresh sage 2 tsp (10 mL) chopped fresh thyme 2 cups (500 mL) chopped Granny Smith apple 2 cups (500 mL) low-sodium vegetable or chicken broth The day before Preheat oven to 350 F (180 C). Grease 9 in (23 cm) square baking pan with 1 1/2 tsp (7 mL) oil and set in oven to warm while preheating. In bowl, whisk together cornmeal, baking powder, sugar, salt, and cayenne (if using). With wooden spoon, stir in 1 Tbsp (15 mL) oil, buttermilk, 2 eggs, green onion, and corn until just combined. Dollop batter into warmed baking pan and bake cornbread until firm and golden brown, about 25 minutes. Allow to cool to room temperature on wire rack before unmoulding. Cut into 1 in (2.5 cm) cubes and allow to dry at room temperature overnight in single layer on a baking tray. The next day Preheat oven once again to 350 F (180 C). In large saucepan, warm remaining 1 Tbsp (15 mL) oil over medium heat. Add leeks and bay leaf and sauté until leeks are starting to brown, about 6 minutes. Stir in celery, fennel, garlic, and chipotle chili and continue to cook, stirring frequently, until celery and fennel have softened, about 10 minutes. Stir in parsley, sage, thyme, and apple before tipping mixture into large bowl. Add cornbread cubes and toss to combine. Discard bay leaf. Whisk together broth and remaining 2 eggs before pouring over cornbread mixture, gently tossing until moistened. Transfer to 9 x 13 in (23 x 33 cm) baking dish and bake, uncovered, until top has lightly browned and sides are dry and crisp, about 35 to 45 minutes. Serve warm. Serves 12. Each serving contains: 184 calories; 7 g protein; 6 g total fat (3 g sat. fat, 0 g trans fat); 28 g total carbohydrates (7 g sugars, 3 g fibre); 360 mg sodium Stuffing savvy Ensure this beloved side dish is cooked to perfection by keeping in mind a few pointers for sensational baked stuffing every time. To achieve a moister stuffing, bake covered before uncovering for the last five minutes of baking. For a drier stuffing, just bake uncovered. The depth of the baking dish used will also affect the final texture. A deep baking dish will yield moister stuffing, while a shallow casserole-style dish will result in a crisper and drier stuffing. source: " Sensational Sides ", alive #386, December 2014

Feel free to use other greens along with the spinach in this show-stopping side dish. Kale, Swiss chard, and beet greens all work well. Once you master this roll, try filling it with other delectable seasonal combinations such as roasted squash and goat cheese or apples, shredded turkey, and chestnuts. 2 Tbsp (30 mL) coconut oil, melted, or extra-virgin olive oil, divided 2 shallots, finely diced 12 oz (340 g) button mushrooms, trimmed and sliced 2 garlic cloves, minced 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) dried oregano 1/2 cup (125 mL) diced roasted red pepper 2 Tbsp (30 mL) Dijon mustard 3 Tbsp (45 mL) cornstarch, divided 1 1/2 cups (350 mL) milk or almond milk 2 Tbsp (30 mL) chopped parsley 3 Tbsp (45 mL) finely grated Parmesan cheese, divided 11 oz (310 g) baby spinach 4 large free-range eggs, separated Pinch of freshly grated nutmeg Pinch of salt and freshly ground black pepper In large frying pan, warm 1 Tbsp (15 mL) coconut oil over medium heat. Add shallots and cook, stirring frequently, until softened, about 4 minutes. Increase heat to medium high and add mushrooms. Sauté until starting to brown, about 8 to 10 minutes. Stir in garlic, thyme, oregano, red pepper, and mustard, cooking until most of the moisture has evaporated and mixture is quite dry, about another 3 minutes. In bowl, whisk together 2 Tbsp (30 mL) cornstarch with milk. Add milk mixture to frying pan and cook, stirring constantly, until mixture has thickened. Remove from heat, stir in parsley and 2 Tbsp (30 mL) Parmesan cheese before setting aside while preparing roulade. Preheat oven to 425 F (220 C). Line 9 x 13 in (23 x 33 cm) baking pan with parchment paper and brush with light coating of grapeseed oil. Wash spinach and place in frying pan. Don’t worry about drying spinach, as the residual water will help steam it. Place frying pan over medium heat and cook spinach, stirring occasionally, until just wilted, about 3 to 4 minutes. Transfer to sieve and allow to drain and cool over a bowl. Squeeze spinach to remove excess water and finely chop. Add spinach to large bowl along with egg yolks, nutmeg, remaining 1 Tbsp (15 mL) coconut oil, and pinch of salt and pepper. Stir until well combined. In another large bowl, whisk together egg whites and remaining 1 Tbsp (15 mL) cornstarch until stiff peaks form. Stir a quarter of egg whites into spinach mixture before gently folding in remaining egg whites with rubber spatula. Pour spinach batter into prepared baking pan, spreading out with spatula, and bake until firm to the touch, about 10 to 12 minutes. Meanwhile, lay a large piece of parchment paper on clean work surface. Turn roulade out onto parchment, peel off its paper lining and allow it to cool to room temperature. Position roulade on work surface so one of its shorter ends is facing you. Spread mushroom filling over roulade, leaving 1 in (2.5 cm) border at the bottom. Using parchment paper to help you, roll up roulade from the bottom. Place seam side down on serving platter and chill for 30 minutes. Garnish with remaining 1 Tbsp (15 mL) grated Parmesan, if desired, before slicing and serving. Serves 8. Each serving contains: 134 calories; 9 g protein; 7 g total fat (4 g sat. fat, 0 g trans fat); 10 g total carbohydrates (4 g sugars, 2 g fibre); 231 mg sodium source: " Sensational Sides ", alive #386, December 2014

This colourful side dish is sure to shake up your holiday table. At first, vanilla might be a surprising addition to this savoury preparation; however, in combination with the curry powder, the whole is transformed into something greater than its parts. 1 Tbsp (15 mL) coconut oil or grapeseed oil 1/4 cup (60 mL) unsalted butter 1 1/2 cups (350 mL) orange juice, divided 1 tsp (5 mL) curry powder 1/2 vanilla bean, split lengthwise 1/4 tsp (1 mL) salt Freshly ground black pepper, to taste 2 small acorn squash 1/4 cup (60 mL) dried cranberries 2 Tbsp (30 mL) toasted pumpkin seeds 2 Tbsp (30 mL) chopped cilantro leaves Preheat oven to 400 F (200 C). Grease rimmed baking sheet with oil. Place butter in medium saucepan and place over medium heat. Cook butter until the milk solids start to turn brown and butter smells nutty, about 6 minutes. Add 1 1/4 cups (310 mL) orange juice, curry powder, vanilla bean, salt, and a good pinch of pepper. Bring to a boil and reduce mixture to 3/4 cup (180 mL), about 15 minutes. Remove from heat and set aside. Trim ends from each squash before cutting in half lengthwise and scooping out seeds. Cut each half lengthwise into slices about 1 in (2.5 cm) thick. Arrange on prepared baking sheet and brush with about half the glaze mixture. Roast for 10 minutes, gently flip squash slices, brush with remaining glaze mixture, and roast for another 10 to 15 minutes until easily pierced with fork. Meanwhile, add remaining 1/4 cup (60 mL) orange juice and cranberries to small saucepan. Bring to a simmer over medium heat before setting saucepan aside, allowing cranberries to plump in warm liquid for 10 minutes. Drain, discarding orange juice, and set cranberries aside. To serve, transfer warm squash slices to serving platter and garnish with cranberries, toasted pumpkin seeds, and a sprinkle of cilantro. Serve immediately. Serves 8. Each serving contains: 156 calories; 2 g protein; 10 g total fat (6 g sat. fat, 0 g trans fat); 17 g total carbohydrates (4 g sugars, 3 g fibre); 65 mg sodium source: " Sensational Sides ", alive #386, December 2014