Food

The combo of buckwheat and coconut plus all the toasted nuttiness from walnuts and pecans makes this a full-flavoured cookie. It’s a fun recipe for kids, as they can help squish the dough and roll into balls. 

The creation of Swiss physician and raw food proponent Maximilian Bircher-Benner, Bircher muesli (a.k.a. overnight oats) is the perfect option for hectic mornings when you don’t have time to prepare a pot of cooked oatmeal. Soaking steel-cut oats overnight results in a satiating bowl of chewy goodness. The banana-pecan mixture, which can be prepared ahead of time, is a delicious topping for any oatmeal, but a simple garnish of berries, pomegranate seeds, or chopped apples will also work wonderfully. You can keep the oat mixture in the fridge for a couple of days.

This recipe takes oatmeal outside of the bowl and into the muffin cup. Bake up a batch of these and you’re set for a few quick breakfast meals. If you want to use rolled oats, simply swap them for steel-cut oats and skip the soaking step. 1 cup (250 mL) steel-cut oats 1/2 cup (125 mL) oat bran 1/2 cup (125 mL) chopped walnuts 1 tsp (5 mL) allspice 1/4 tsp (1 mL) salt 2 large free-range eggs 1 cup (250 mL) pumpkin purée 3/4 cup (180 mL) low-fat milk or unsweetened nondairy alternative of choice 1/4 cup (60 mL) plus 2 Tbsp (30 mL) pure maple syrup 2 cups (500 mL) fresh or frozen blueberries 1/3 cup (80 mL) water 1 tsp (5 mL) cinnamon 1/2 tsp (2 mL) almond extract 2 tsp (10 mL) cornstarch In bowl, cover oats with water and soak overnight or for several hours in refrigerator. The following day, preheat oven to 350 F (180 C). Drain oats and add to large bowl along with oat bran, walnuts, allspice, and salt. In separate bowl, lightly beat eggs and mix with pumpkin, milk, and 2 Tbsp (30 mL) maple syrup. Add wet ingredients to dry ingredients and stir to combine. Divide oat mixture among 12 medium-sized paper-lined or greased muffin cups. Bake for 20 minutes, or until set. Let cool before unmoulding. To make compote, place blueberries, water, remaining maple syrup, cinnamon, and almond extract in medium-sized saucepan. Bring to a boil, reduce heat, and simmer over medium-low heat, stirring occasionally, for 20 minutes. Dissolve cornstarch in 1 Tbsp (15 mL) water, stir into blueberry mixture, and heat for 1 minute. Serve baked oatmeal cups warm with blueberry compote. Serves 6. Each serving contains: 310 calories; 11 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 50 g total carbohydrates (19 g sugars, 7 g fibre); 138 mg sodium source: "Oats", alive #361, November 2012

When sweater weather arrives, a cold smoothie may not be what you crave. So turn up the temperature and whirl together this mixture to beat the chill.

Using oats and omega-3-rich salmon is a nutritional step up from the typical ground beef and bread crumb mixture. The pomegranate glaze adds a sophisticated touch.

You can serve this salad as a main dinner course for a crowd, or toss it together on a lazy Sunday afternoon and you’ll be set for a week’s worth of healthy lunches.

Oat flour lends the crust of this tart a laudable texture. Thick Greek yogourt is a perfect substitution for heavy cream in desserts such as this, but it’s best not to use fat-free versions. You could swap out raspberries for blueberries in the filling if desired.

This is one of my favourite comfort food dishes. It is so good that my friends now ask for it to be served at dinner parties!

• Salmon and Shrimp Pie

I love mushroom and barley soup so much that I decided a pot pie would be a great way to eat this tasty combination. Use your favourite mushrooms or take this opportunity to try new varieties.

I indulge with the cheddar biscuits in this recipe since the vegetables are leaner. This is also a great side dish for grilled fish or chicken.

This salad is convenient for lunches, and it works well as a side dish too.

This recipe can be made with tofu and vegetables, just vegetables, or with chickpeas and vegetables. This dish freezes well and can also easily be cut in half for smaller quantities.

This New Orleans gumbo-inspired vegetarian slow cooker dish is extremely easy to make and freezes well. Cook beans by soaking them overnight and then cooking them on high in a slow cooker until tender.

These burgers are full of nutritious ingredients, and they freeze easily. Serve them with sesame sauce (recipe included) or with regular burger condiments. This recipe can also be used to make beanballs for pasta and “meatballs”; just shape into balls instead of burgers, brush them with oil, and bake at 375 F (190 C) until golden brown.

Sushi is excellent lunch fare and also makes for quick, light suppers or snacks. This non-traditional sushi is filled with sweet potatoes and red pepper, both of which keep better than typical fish or avocado fillings.

Soup is the ultimate warming winter meal. This soup has the added benefit of treating our taste buds to a bit of the exotic.

This simple recipe satisfies all of the requirements for a winning condiment. The perfect accompaniment to winter stews and roasts, it has crunch and a zingy sweet-sour flavour.

When we crave something fresh in the throes of winter, this is a wonderful alternative to the more summery basil pesto. If you are allergic to nuts, substitute roasted chickpeas for hazelnuts.

Beets are one of the best plant sources of betaine (129 mg per 100 g serving), which lowers C-reactive protein levels, a marker of heart disease and chronic inflammation. Pea sprouts are high in beta carotene and vitamin A. Retinol, which is an active form of vitamin A, plays a pivotal role in the development of our immune cells, which fight off foreign invaders that cause inflammation.

Sea scallops contain selenium and zinc to boost your immune function and omega-3 fats that directly decrease inflammation. A 3 oz (90 g) serving provides over 50 percent of your vitamin B12 needs to repair DNA.

Job’s tears is a popular allergy remedy in Asia that tastes like barley but does not contain gluten (a protein that may cause inflammation). Job’s tears have also been shown to suppress allergic reactions and balance the immune system of mice. Spinach and mushrooms are amazing sources of folate (vitamin B9). A folate deficiency can contribute to atherosclerosis and dementia. Medications used for rheumatoid arthritis can deplete vitamin B9 in the body, so stock up on folate-rich veggies to replenish this vital nutrient! Garlic and onions contain powerful antioxidants that reduce free-radical damage and scar tissue on the arteries. It has also been shown to reduce homocysteine levels in the blood, a marker that indicates inflammation. 2 cups (500 mL) chopped onion 2 garlic cloves, chopped 8 cups (2 L) vegetable stock 1 cup (250 mL) Job’s tears (yi yi ren), soaked in water overnight and drained 2 Tbsp (30 mL) finely chopped fresh ginger root 14 oz (400 g) white fish (halibut, black cod, pollock) 1 cup (250 mL) fresh sliced shiitake mushrooms 6 cups (1.5 L) baby spinach or bok choy 1/4 cup (60 mL) lime juice 1 cup (250 mL) chopped basil or cilantro 1/2 tsp (2 mL) grey or pink sea salt (or to taste) 3 spring onions, finely chopped Place onion, garlic, stock, Job’s tears, and ginger in stockpot and bring to a rolling boil. Reduce heat to low, cover, and simmer for 45 minutes to an hour. Place fish and shiitake mushrooms on top of ingredients and simmer for an additional 15 minutes. Add all remaining ingredients. Simmer for 5 minutes and then remove from heat. Ladle into individual serving bowls and garnish with spring onion. Serve hot. Serves 12. Each serving contains: 151 calories; 13 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 19 g total carbohydrates (4 g sugars, 2 g fibre); 359 mg sodium Option: Add a dash of fish oil to each bowl before serving. Make sure the soup has cooled enough to prevent damaging the omega-3 fatty acids in the fish oil. Note: Job’s tears are found in many health food stores and Asian supermarkets. Job’s tears are often mistakenly labelled as Chinese pearled barley in Asian markets. If you are a celiac, it is important to avoid buying in bulk due to potential contamination with gluten. Slow cooker convenience This recipe can also be made in a slow cooker. Throw all the ingredients—except the green vegetables, herbs, and lime juice—into the slow cooker and cook for a minimum of two hours on high. Add the greens and lime juice at the end and enjoy! source: "Whole Foods to Repair and Renew", alive #360, October 2012

Purple onions and other alliums contain high levels of disease-fighting organosulphur compounds as well as the flavonoid quercetin. Together, these compounds have been shown to decrease inflammation. Amaranth is a tiny, yellow grain that is rich in magnesium, which reduces painful muscle cramps. Apple cider vinegar slows the release of sugar (from foods) into the bloodstream. When blood sugar is balanced, inflammation is reduced.