Veggiepâté, a vegetarian take on meat pâtés, is available premade in many organic grocery stores. Typical ingredients include sunflower seeds, nutritional yeast, flour, and shredded carrots and potatoes. Here, additional ingredients are incorporated to make a tasty veggiepâté that’s fit for the holidays. Serve it with sliced baguette, mustard, and tomatoes.
1/2 Tbsp (7 mL) extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
1 cup (250 mL) sliced mushrooms
2 cloves garlic, minced 2 cups (500 mL) cooked green lentils
1/3 cup (80 mL) unsalted sunflower seeds
2/3 cup (160 mL) unsalted almonds
2/3 cup (160 mL) nutritional yeast
3/4 cup (180 mL) whole wheat flour
1/2 Tbsp (7 mL) Montreal steak seasoning
1/2 cup (125 mL) hot water or low-sodium vegetable broth
Juice of 1 lemon
2 Tbsp (30 mL) tamari
3 Tbsp (45 mL) tomato paste
2 Tbsp (30 mL) fresh herbs such as basil, thyme, and cilantro, finely chopped
Preheat oven to 350F (180 C).
In skillet, heat oil and sauté onion, pepper, mushrooms, and garlic until tender. Using hand-held blender, purée sautéed vegetables and lentils until a chunky paste is formed. Set aside.
In coffee grinder, grind sunflower seeds and almonds into a fine powder. Stir into lentil mixture along with yeast, flour, Montreal steak seasoning, broth or water, lemon juice, tamari, tomato paste, and herbs.
Press mixture into oiled 8 x 8 x 2 in (2 L) pan and bake for 45 minutes or until browned. Let cool. Slice and serve.
Each serving contains: 90 calories; 7 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 4 g fibre; 156 mg sodium
Source: "Healthy Finger Foods For the Holidays", alive #338, December 2010
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
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.
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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.