This cold soup makes an excellent starter or light lunch on a warm day. If you don’t like the peppery taste of watercress, try replacing some or all of it with baby spinach.
1 large English cucumber, peeled, seeded, and chopped
1 cup (250 mL) watercress sprigs, washed
5 tsp (25 mL) fresh lemon juice, divided
1/4 tsp (1 mL) mild curry powder
1/2 tsp (2 mL) salt, divided
3/4 cup (180 mL) plain low-fat yogourt
1 Tbsp (15 mL) extra-virgin olive oil, plus extra for drizzling
3/4 lb (350 g) ahi tuna loin or steak
1 large tomato, seeded and diced
1/2 green onion, finely sliced
1 Tbsp (15 mL) chives, finely chopped
1 Tbsp (15 mL) parsley, finely chopped
In blender purée cucumber until smooth. Add watercress, 3 Tbsp (45 mL) water, 4 tsp (20 mL) lemon juice, curry powder, and 1/4 tsp (1 mL) salt, and purée until smooth. Transfer to bowl and stir in yogourt. Cover and refrigerate until well chilled, about 2 hours.
About half an hour before serving, heat olive oil in small frying pan over medium-high heat. Sear tuna (20 seconds per side), transfer to plate, and refrigerate 10 minutes.
With sharp knife, cut tuna into 1/4 in (0.5 cm) dice. In bowl stir together diced tuna, tomato, green onion, chives, parsley, and remaining 1 tsp (5 mL) lemon juice. Season with remaining 1/4 tsp (1 mL) salt.
Divide soup among serving bowls, top with tuna mixture, drizzle with extra olive oil, and serve.
Each serving contains: 202 calories; 24 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 9 g carbohydrates; 1 g fibre; 368 mg sodium
source: "Go Fish!", alive #356, June 2012
The combination of warm chocolate and the coveted mandarin orange makes this a holiday classic perfect for an intimate dinner party. Almond flour along with hemp hearts deliver healthy fats and protein and keep the cake gluten free and moist, removing the need for any additional oil or butter in the batter. A tiny drizzle of olive oil poured over the mandarin-encrusted top and a pinch of salt bring out the sweet flavour of the mandarins. Mandarin top Zest mandarins and reserve 1 Tbsp (15 mL) zest for use in the recipe. Set mandarins aside, leaving them unpeeled. When cake is baked, trim mandarins by slicing off top and bottom to form a flat edge. Then placing mandarin on the edge with peel, slice into 3 equal wheels. Repeat for each mandarin. Now, gently remove peel, being careful to keep wheels intact, and arrange on top of the cake, filling in holes with smaller sections trimmed from a wheel.
These Swiss chard bundles deliver scrumptious holiday flavours in nutritious fibre- and protein-packed parcels. Sweet potato, quinoa, and cranberries scented with thyme and rosemary make for a delicious and satisfying combination of flavours. Roll it up Place Swiss chard leaves in large bowl. Fill kettle with water and bring it to the boil. Pour boiling water over leaves and allow them to soften for about 2 to 3 minutes. With tongs, remove leaves to plate. Lay leaf out on flat surface, face down. Remove the thickest part of central stem by making a notch at the bottom of the leaf and removing it. Overlap remaining loose ends. Place about a heaping tablespoon of filling near the bottom of the leaf and roll it up, tucking in the sides as you go. Place bundles seam side down in Dutch oven.
There’s nothing like a roast to feed a crowd. These lean pork tenderloins will reign at the buffet table and will be equally enjoyed hot or cold. Simply prepared with a rub scented with the flavours of your favourite apple pie, the meat is roasted and rested to retain its juices before being laid out on peppery arugula leaves simply dressed in a classic vinaigrette. When is pork done? Has your pork ever come out dry? It could be all down to a number. In 2020, the US Department of Agriculture (USDA) updated its recommended internal temperature from the previously published 160 F (70 C) to 145 F (63 C) to allow for rest time. The new standard reflects a clearer distinction between temperature taken prior to rest time and after. During rest time, the internal temperature continues to rise, reaching the desired 160 F (70 C).
With citrus season upon us, what could be better than a classic fennel and orange salad? It’s light and refreshing, a perfect balance to heavier holiday meals, with a boost of vitamin C to boot. This version adds delicious crunchy cabbage and the bright juiciness of pomegranate. Perfect for sharing, this salad comes together quickly, and the flavour combination is sure to wow at any party you bring it to. Orange supreme To segment or “supreme” the orange, slice top and bottom off the orange so you have a flat surface to work with. With the flat edge on the cutting board, run your knife around the orange, removing skin in sections from top to bottom. Once all the skin is removed, hold the orange in your hand and carefully insert your knife along each section, cutting through to centre to remove each piece, avoiding the pithy sheath. When all the segments have been removed, squeeze what remains of the orange over bowl to extract all of the juice. If you’re not using segments immediately, keep them in the juice so they stay fresh and moist.