Food

Although this ice cream-like drink tastes indulgent, it’s actually loaded with good-for-you nutrients: heart-healthy monounsaturated fats in the avocado and antioxidant-rich polyphenols in the cocoa nibs.

Blend this one for breakfast for a super-charged vitamin boost. Just one serving contains 10 g of cholesterol-lowering dietary fibre, over-the-top levels of vitamins A, C, K, and B complex, as well as potassium, magnesium, and copper.

Ginger adds a spicy flair to this classic Spanish beverage. Of course, there’s no rum in this version, but don’t let that stop you from adding some on a Saturday night.

Add some spice to your post-workout smoothie with freshly brewed chai tea. Instead of brewing one cup of tea at a time, make a whole pitcher with half a dozen tea bags and store in the fridge for use throughout the week.

If you find yourself a bit squeamish at the thought of slurping back oysters, this sandwich is the perfect way to reap the benefits of these bivalves. Oyster meat is a very rich source of zinc, which is an important mineral needed to maintain good immune function. 3/4 cup (180 mL) organic yellow cornmeal 1/4 tsp (1 mL) smoked paprika 1/2 tsp (2 mL) dried basil Freshly ground black pepper, to taste 2 large free-range egg whites 12 oysters, shucked Extra-virgin olive oil, in an oil sprayer 1/2 cup (125 mL) shredded iceberg lettuce 1/2 cup (125 mL) shredded red cabbage 1/4 cup (60 mL) grated carrot 4 soft whole wheat buns, cut in half Zesty Yogourt Sauce (recipe follows) Preheat oven to 400 F (200 C). Place cornmeal on rimmed baking sheet and bake, stirring several times, until just starting to turn golden, about 10 minutes. Cool on sheet pan to room temperature. Transfer to bowl and stir in paprika, basil, and pepper. In another bowl, whip egg whites until frothy but still loose. One at a time, dip shucked oysters into egg whites, allowing excess to drip off. Dredge in cornmeal mixture and place on parchment-lined baking sheet that has been generously sprayed with olive oil. Repeat with remaining oysters. Spray oysters with oil and bake, turning after 6 minutes and spraying again with oil, until coating is golden brown, 12 to 14 minutes total. Meanwhile, toss together lettuce, cabbage, and carrot until well combined. Toast cut side of buns in dry frying pan over medium heat. To serve, spread both sides of each bun with Zesty Yogourt Sauce. Top each bottom bun with lettuce mixture and baked oysters, and sandwich with top bun. Enjoy sandwich immediately. Serves 4. Each sandwich (including yogourt sauce) contains: 374 calories; 26 g protein; 8 g total fat (2 g sat. fat, 0 g trans fat); 48 g carbohydrates (5 g sugars, 5 g fibre); 507 mg sodium Zesty Yogourt Sauce This creamy sauce is delicious paired not only with fish and shellfish but also with poached or roasted chicken. 1/2 cup (125 mL) low-fat Greek yogourt 2 Tbsp (30 mL) chopped dill pickle 1 Tbsp (15 mL) capers, rinsed and chopped 1 green onion, trimmed and finely sliced 1/4 tsp (1 mL) finely grated lemon zest 2 Tbsp (30 mL) grainy mustard 1 Tbsp (15 mL) chopped fresh parsley Your favourite hot sauce, to taste (optional) Stir together all ingredients in bowl until well combined. Transfer to airtight container and refrigerate until ready to use. Makes about 3/4 cup (180 mL). Each serving contains: 22 calories; 2 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 1 g carbohydrates (1 g sugars, 0 g fibre); 186 mg sodium source: "Shellfish", alive #364, February 2013

Bring some island flavour to your table with this recipe. The fruit salsa helps to quell the spicy shrimp and also provides a good hit of vitamin C.

These mussels are a great way to start a meal. Mussels are also a surprisingly good source of vitamin C.

This stir-fry dish comes together quickly and is a crowd pleaser. Make sure to have plenty of extra napkins on hand. You can ask your fishmonger to quarter cleaned, cooked crab for you.

This refreshing salad is an ideal way to showcase the delicate and sweet flavour of scallops. Scallops are also a good source of the vital minerals magnesium and selenium.

More flavourful than tilapia, catfish provides a range of vital nutrients including thiamine, selenium, phosphorus, and vitamin B12. The body requires vitamin B12 for proper nervous system functioning as well as red blood cell and DNA formation.

Much like its cousins salmon and trout, this northern swimmer is a good source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two superstar omega-3 fats that may reduce the risk for heart failure and depression.

They might be small, but nutritionally, sardines are giants. They are loaded with omega-3 fats, selenium, bone-building calcium, and vitamin D. A 2012 study by researchers in Denmark involving more than 10,000 subjects found that those with the highest blood levels of vitamin D were up to 64 percent less likely to suffer a heart attack.

Perhaps the phrase “holy mackerel” stems from its nutritional pedigree. Casting your line for a 3 oz (85 g) mackerel serving provides nearly 2.3 g of omega-3s, plus laudable amounts of vitamin D, protein, niacin, and vitamin B12.

Also referred to as black cod, sablefish from the deep waters of the North Pacific has a pearly-white buttery flesh with a similar texture to halibut. It’s exceptionally high in heart-healthy omega-3 fats as well as selenium, an antioxidant linked to reduced risk of type 2 diabetes. Currently, wild sablefish populations in the waters off Alaska and BC are healthy due to stringent catch limits and sustainable fishing methods.

Nutrient-rich pumpkin seeds are an ideal thickener for this bright sauce. Extra sauce can be frozen for up to three months. If your chicken is thick, try pounding it flatter with a kitchen mallet to speed cooking. Consider serving with steamed greens. Canned tomatillos are available in the Latin section of grocers.

This Indian-style flatbread is delicious as an accompaniment to a meal or on its own as a snack. The addition of spinach provides a good source of vitamin A and iron. If you are short on time, omit the filling and cook the bread on the stove while dinner is simmering or baking away.

Skip the bottles and jars—these easy homemade spreads are sure to jazz up your next piece of toast. Keep in an airtight container in the refrigerator for up to two weeks.

This bread (which has an unexpected sweetness thanks to the grapes) is a delicious combination of sweet grapes and savoury rosemary. Feel free to substitute any toppings you like, such as green and black olives, mixed herbs, or just a sprinkle of sea salt.

These gluten-free rolls are a delicious accompaniment to soups and stews. They are also great for sandwiches to tuck into lunch bags.

Not only is this quick bread hearty and delicious, but also it can be in the oven in fewer than 10 minutes!

Chock full of whole grains and seeds, this hearty loaf is sure to become a staple in your household.

Anyone can bake a cake, but tell people you steamed one and you’re sure to be awarded with much praise. Best of all, the result is an almost impossibly moist dessert. The cake will firm up if placed in the refrigerator in an airtight container overnight before slicing. A drizzle of the almond cream puts it over the top. It’s also great with a simple scattering of raspberries.

Here’s a seasonal and vibrant dish that proves simple is sometimes best. Haddock, tilapia, halibut, or catfish would be other good fish options.

Steaming tofu gives it a wonderful melt-in-your-mouth texture. Serve alongside brown rice.