Food

Love ’em or leave ’em, Brussels sprouts are a traditional must-have. The trick is to not overcook them. Quarter sprouts so they cook evenly and quickly. They look vibrant and attractive nestled with crunchy green beans and brightly coloured red pepper.

2.2 lb (1 kg) pork belly, rind removed, cut into 1 to 2 in (2.5 to 5 cm) cubes
Sea salt and freshly ground black pepper
Peanut or vegetable oil
14 oz (400 g) medium egg noodles
4 green onions, trimmed and finely sliced
1 fresh red chili, deseeded and finely sliced
2 bunches interesting cresses (such as shiso [also] or basil cress)
1 bunch fresh cilantro
2 limes

Sour pickles dress up this satisfying salad.

This simple colourful salad is packed with probiotic power.

Notes of sweet honey mixed with the full-bodied warmth of cumin seeds in a velvety carrot base make this soup a hearty and comforting meal. Its bright gold colour tells of its rich antioxidant activity. Research suggests that eating foods with high levels of carotenoids (found in carrots) may help reduce the risk of diabetes.

Flavourful fish and seafood pair brilliantly with sweet carrots, earthy mushrooms, and tart sparkling cider. Fish is a healthy alternative to high-fat meats—halibut and cod are lower in fat and cholesterol than most meats and poultry, while fish such as salmon, mackerel, and herring are good sources of omega-3 fatty acids thought to improve cardiovascular health.

4 3/4 cups (about 1.25 L) whole wheat bread flour, plus extra
8 g packet fast-action dried yeast
1 tsp (5 mL) salt
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) honey

Legumes are a healthy choice when managing a diabetes diet. As a complex carb, they keep us fuller longer and are packed with cholesterol-lowering fibre. Their soft texture adds body to the dish while the garlic, kale, and spinach pump up the flavour.

A tagine is a North African stew that gets its name from the conical clay pot in which it is cooked. However, you don’t need a tagine to make this—a large wide saucepan or Dutch oven will do the trick. Using bone-in chicken thighs is a time-saver, as they cook faster than typical stewing meat—plus the bones add flavour without extra fat.

The quintessential French grandmotherly dessert, clafoutis is perfect for cast iron and simple to make. Just whiz together your batter in a blender and pour over the fruit. This spruced up, gluten-free version replaces white flour with nutritious almond flour and is chockablock with antioxidant-rich berries. The tender batter swells around the berries as it bakes in the cast iron skillet.

With even heat conduction, cast iron is ideal for cooking this cousin to the omelette. The key to good frittata is to use a high-quality cheese.

This DIY pizza takes some effort, but the payoff is worth it. The sweet butternut spread is a pleasant fall-inspired departure from standard tomato sauce. Store-bought pizza dough would slash prep time, but there is something remarkably satisfying about making your own. You can also use frozen butternut squash.

A true Southerner wouldn’t dare cook cornbread in anything but cast iron. This moist olive-spiked cornbread pairs perfectly with the blackened catfish. If you don’t have buttermilk, add 1 Tbsp (15 mL) fresh lemon juice to 1 cup (250 mL) milk, stir, and let sit for 2 minutes.

The key to perfect blackened fish is to get the skillet nice and hot. Tilapia can be used instead of catfish if desired, and the spice mix can be varied based on your preferences.

My personal preference is to use quinoa in place of bulgur wheat. Please use organic ingredients when available.

Dip those juicy, seasonal, organic peaches, plums, and berries in this creamy, slightly sweet dip. Kids and adults alike will love it. the unsweetened applesauce gives a lovely tartness to the dip; if you prefer a sweeter (and thicker) dip, you can omit it.

Made entirely with raw ingredients, this dip will knock your socks off. It’s a snap to prepare and is perfect for summer picnics, to nibble with raw veggies, or as a spread on crackers and breads. This dip’s slightly cheesy taste is good as a sandwich spread, ravioli filling, or as the cheese layer in lasagna. For a cheesier flavour, you can add 1 to 2 Tbsp (15 to 30 mL) nutritional yeast, although nutritional yeast may not be considered “raw.”

Streusel

1 3/4 lb (800 g) butternut squash, peeled, seeded, cut into 1 1/2 in (3.5 cm) pieces
1/2 lb (225 g) carrots, peeled, cut into 1 1/2 in (3.5 cm) pieces
1 1/2 cups (350 mL) grapes
1 medium red onion, cut into 1 in (2.5 cm) pieces
1 Tbsp (15 mL) fresh sage, thinly sliced
1 tsp (5 mL) extra-virgin olive oil
Sea salt and freshly ground black pepper
2 Tbsp (30 mL) pine nuts, toasted
Preheat oven to 425 F (220 C).

Fish Cakes

1 garlic clove, minced
1 medium sweet onion, chopped
1 medium leek, cleaned, white part chopped
2 Granny Smith apples, peeled, cored, chopped
3/4 lb (350 g) sweet potatoes, peeled, sliced
1/4 lb (125 g) parsnips, peeled, sliced
4 cups (1 L) low-sodium chicken broth
2 cups (500 mL) evaporated skim milk
1 tsp (5 mL) fresh lemon juice
1/2 tsp (2 mL) lemon zest
Sea salt and freshly ground white pepper, to taste

I’ve been making this dressing for the past 20 years; it’s a golden oldie. Chances are if you’re eating a salad at my house, you’re getting this dressing.

I created this for a dinner theatre fundraiser at my church. Everyone loved the recipe so much that they were coming into the kitchen to write it down. The only problem? The version that was posted on the wall served 92! Oh well, hopefully they know their math.

One of my favourite salads from our Cuisine Canada Gold-award-winning cookbook Ultimate Foods for Ultimate Health … and don’t forget the chocolate! This vegetarian main course can be served either cold or hot.