These are deluxe dessert muffins. Best eaten the same day they’re made, they can also be frozen for up to one month. Rewarm before serving.
1/4 cup (60 mL) pure maple syrup
1 Granny Smith apple, diced
10 pitted Medjool dates, chopped
1/2 cup (125 mL) boiling water
1/2 cup (125 mL) coconut oil
2 cups (500 mL) gluten-free flour or whole wheat flour
1 tsp (5 mL) ground cinnamon
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) sea salt (optional)
2 large free-range eggs
1 cup (250 mL) apple purée
2 tsp (10 mL) vanilla extract
Position oven rack in top third of oven and preheat broiler to high.
Lightly oil bottom and sides of each cup in a standard-sized 12 cup muffin pan. Pour 1 tsp (5 mL) maple syrup into each cup.
Divide apple between muffin cups. Broil until syrup is bubbly and apples start to brown, 4 to 6 minutes.
Remove from oven and reduce temperature to 375 F (190 C). Position oven rack in centre of oven.
Place dates in bowl of electric mixer. Pour boiling water over top. Add coconut oil and let stand 10 minutes.
Meanwhile, blend flour with cinnamon, baking powder, baking soda, and salt (if using).
Using paddle attachment, beat dates and oil until well mixed. Add eggs, one at a time. Beat well between additions, and then beat in apple purée and vanilla. Using spoon, stir in flour mixture. Spoon into muffin cups.
Bake until edges pull away from pan and tops spring back when gently touched, about 20 to 25 minutes. Remove from oven and let stand 10 minutes. Run a knife blade along inside edge of each muffin cup. Invert tin onto platter. Serve with Greek yogurt or crème fraîche.
Serves 12.
Each serving contains: 258 calories; 4 g protein; 11 g total fat (8 g sat. fat, 0 g trans fat); 38 g total carbohydrates (21 g sugars, 4 g fibre); 66 mg sodium a
Purée substitutes
Use unsweetened applesauce or make your own fruit purée with apples, pears, or a mixture of both. Alternatively, try making this recipe with carrot or banana puree.
source: "Naturally Sweetened Deserts", alive #385, November 2014
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.