Assertive mustard, smoked salmon and hearty rye bread team up to create an all-grown-up grilled cheese sandwich with sophisticated flair. If desired, low-salt Swiss cheese can replace Gruyère if you’re trying to limit your sodium intake. For more nutritional bang, look for rye bread that lists whole rye flour as the first ingredient instead of wheat flour.
8 thin slices dark rye bread
1 1/2 Tbsp (30 ml) grainy or creamy Dijon mustard
4 oz (115 g) smoked salmon
1 cup (250 ml) sliced roasted capsicum
1 cup (250 ml) grated Gruyère cheese
1 cup (250 ml) rocket
1 1/2 Tbsp (30 ml) unsalted butter, room temperature
Heat cast iron pan over medium heat.
While pan is heating, arrange sandwiches. Lay out 8 slices of rye bread and spread each with an equal amount of mustard. Top 4 slices with smoked salmon, roasted pepper, cheese and rocket. Place remaining bread slices on top, mustard side down and butter tops with half the butter.
Place sandwiches in pan, in batches if necessary, butter side down. Cook until bottom sides of bread are toasted. Spread remaining butter on top side of the sandwiches, flip over and press down on them with spatula. Continue cooking until both sides are toasted.
To serve, slice grilled sandwiches in half.
Each serving contains: 1478 kilojoules; 20 g protein; 17 g total fat (7 g sat. fat, 0 g trans fat); 33 g total carbohydrates (3 g sugars, 5 g fibre); 698 mg sodium
source: "Cooking With Mustard", alive Australia #16, Winter 2013
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
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