Food

This low-fat version of a favourite is so full of flavour the omitted ingredients will never be missed!

Also called Omelette Soufflé, this is a mostly forgotten dish, halfway between an omelette and a soufflé. It can be served sweet or savoury depending on the garnish you use—either fresh fruit and jam or a savoury sauce.

1 medium apple, chopped
1 1/2 tsp (7 ml) matcha powder
1/2 cup (125 ml) plain yoghurt
1/4 cup (60 ml) almonds, about 20
1 medium banana, preferably frozen
1/4 cup (60 ml) wheatgerm

Potatoes

This easy-to-make main meal is all about assembly. You don’t have to cook anything beforehand; just open one package, one can and two jars; grate some cheese; and voila, dinner is ready. Serve with a tossed green salad.

Shepherd’s pie has two names: traditionally called cottage pie, it was made with beef, while shepherd’s pie was made with lamb. These English/Irish dishes were made with leftover roasted meat, chopped finely, and whatever mashed potatoes and cooked vegetables were left over from Sunday night dinner.

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.

This wonderful no-cook starter relies on the acid in citrus and vinegar to “cook” the fish. This recipe is equally delicious made with skinless salmon instead of mackerel. Always choose the freshest fish available for this dish.

Grilling fish wrapped in a banana leaf prevents the fish from sticking to the grill and imparts a smoky sweet flavour. Banana leaves are available at Asian grocery stores, but if you cannot find them, you can wrap the fish with parchment paper and bake in a 400 F (200 C) oven for about 20 to 25 minutes.

The recipe for this elaborate-looking dish can be easily multiplied if you are cooking for a crowd. The recipe also works for other delicate white-fleshed fish—just be sure to watch carefully for doneness during cooking, as other fish may cook faster.

Salmon Cakes

1 1/4 cups (310 mL) whole wheat pastry flour
1 cup (250 mL) unbleached all-purpose flour
1 1/2 tsp (7 mL) baking powder
1/2 tsp (2 mL) baking soda
1/2 tsp (2 mL) salt
3/4 tsp (4 mL) cinnamon
1/2 cup (125 mL) organic cane sugar
2 sachets of baking stevia
1 cup (250 mL) rhubarb, diced
1/2 cup (125 mL) organic dried apricots, chopped
2 medium free-range eggs
1/4 cup (60 mL) safflower oil
3/4 cup (180 mL) low-fat buttermilk
1/2 cup (125 mL) pecans, chopped

4 medium beets, washed
1 1/2 cups (350 mL) rhubarb, cut into 1 1/2 in (3 cm) diagonal slices
1/4 cup (60 mL) honey
2 Tbsp (30 mL) extra-virgin olive oil
2 Tbsp (30 mL) balsamic vinegar
Dash each of salt and pepper
4 cups (1 L) mixed organic greens
1/2 cup (125 mL) walnuts
3 1/2 oz (100 g) soft goat cheese

1/2 cup (125 mL) orange juice
1/2 tsp (2 mL) ginger, grated
2 tsp (10 mL) organic cane sugar
8 oz (225 g) skinless organic chicken breast, diced
2 tsp (10 mL) apple cider vinegar
1 1/2 tsp (7 mL) cornstarch
1 1/2 Tbsp (22 mL) safflower oil
1/2 head Chinese cabbage, diced
1 small red pepper, seeded and diced
2 celery stalks, diced
3 rhubarb stalks, diced
1 large garlic clove, minced

Rhubarb Filling

For lovers of all things smoked, this spread is heavenly on crisp raw veggies, crusty bread, or whole grain crackers. To turn it into a dip, simply stir in commercial tofu sour cream to taste.

This easy and nutritious wrap showcases smoked tofu, along with a spicy silken tofu spread, in an explosion of flavours that will light up your lunchtime.

A quick marinade readies the firm tofu cubes for a quick turn on the grill with an irresistible Korean-style glaze. Serve alone as an appetizer or as a meal on a bed of steamed brown rice or quinoa.

Firm tofu shines in this light, colourful vegetable dish, redolent of antioxidant-rich spices, to serve over steamed brown basmati rice. This dish demonstrates once again how tofu absorbs flavour. To cut down on fat and calories, the tofu pieces are broiled rather than pan-fried.

A creamy, smooth silken tofu dessert with a tropical flair, this sherbet is almost as easy to make as it is to eat. An inexpensive manual ice cream maker does an excellent job on this and other homemade frozen delights.

This sauce is wonderfully versatile. Depending on how thin you choose to make it, this sauce is fantastic as a sandwich spread; drizzled over roasted vegetables, chicken, or salmon; as a dip; or even as a dressing over a salad of mixed baby greens.

Lemongrass is widely used in cooking for its lemony floral scent and zesty kick. It has also been shown to have anti-inflammatory and antibacterial properties.

This family-friendly weeknight meal is sweetened with maple syrup. Maple syrup is an excellent source of manganese, which is important for normal brain and nerve function.

Try this easy and delicious dish served over a chopped salad to make a substantial meal.