Food

Loaded with folic acid, potassium, vitamin A, and beta carotene, spaghetti squash is an excellent low-fat alternative to pasta.

In a large re-sealable plastic bag, combine:

Beets are high in folic acid and potassium and are a good source of vitamins A and C.

Morels are as delicious as they are dear in price, so you might want to start by experimenting with other mushroom varieties. The exotic varieties are common enough in Canada and carry both good nutrition and a broad range of flavours and textures.

Served with boiled baby potatoes and seasonal vegetables, this will warm whatever winter is left in your bones. Lamb or chicken can also be substituted, but keep an eye on the moisture level and reduce your simmering time accordingly.

Keep a close eye on the first step or you will burn your caramel. Keep the heat low, the spoon stirring, and remove the pot from heat as soon as desired texture is achieved. A tasty and tart finish to any gathering.

Rich in both fibres, this smoothie is a great way to get ground flaxseed into your diet. The probiotic yogourt also contributes to the health of your gastrointestinal tract.

I wanted to create a delicious high-fibre, colon-loving muffin. What I ended up with is a cross between a scone and a muffin. I’m calling my new creation “scuffins.” These portable snacks, or breakfast food, are fibre rich with both soluble and insoluble fibres. Not too sweet, slightly dense, and diabetic friendly, they offer 13 g of fibre per muffin. Now that’s what I call a true colon cleanser.

This gluten-free pumpkin roll is so delicious, no one will suspect that it does not contain wheat flour.

Fresh asparagus is the truest sign that spring has sprung. These edible spears have been cultivated throughout the ages by Egyptians, Greeks, and Romans. Rich in dietary fibre, folic acid, and potassium while low in calories and containing no fat or cholesterol, these young shoots are now prepared nearly worldwide in countless ways and an be easily pickled for keeping.

The first fronds yet unfurled of a young fern, fiddleheads get their name from their shape and are also referred to as crosiers, the curved staff used by shepherds. A seasonal delicacy requiring a good rinse and thorough cooking, fiddleheads are a traditional dish of Canada’s East Coast.

Favoured by fish lovers for its sweet firmness and nutritional profile, halibut also has blessedly few bones. Rich in omega-3 essential fats and a strong source of protein, it veritably swims with the minerals selenium, magnesium, phosphorus, and potassium. Most importantly, the taste is unbeatable!

Tart, sweet, and filled with the flavour of spring, this is an easily made and readily enjoyable treat to be spooned atop your favourite vanilla ice cream or yogourt. A topping of berries makes for further delight.

3 cups (750 mL) water
3 cups (750 mL) sugar
8 cups (1.8 kg) rhubarb, chopped
3 Tbsp (45 mL) lemon rind, grated
1 1/2 cups (350 mL) lemon juice

Various types of beets and honey can take this dish in plenty of delicious directions. Honey takes its flavour from the fields that surround the apiary and there are many varieties to explore, ranging from fireweed to blueberry to wildflower.

The key here is a good butcher with the bones to prove it! Naturally, you can work with other poultry as well, though the duck bones do bring a greater flavour to the broth.

Sourcing organic protein and working with large cuts is both responsible and delicious, yielding unsurpassed flavour and value. The only way for the choice of protein to be improved is through consumer voice, so don’t be bashful with your butcher.

This field-fresh delight can literally be whipped up on the spot while someone else clears the table! The fresher the berry, the better, and top points if you pick your own the day of–the flavour will truly shine. Just keep a careful eye on the oven!

Filling

Salad

At the restaurant, Munn marinates his own sardines by combining 1/2 cup (125 mL) of white wine, 1 cup (250 mL) each of water and vinegar, and 1 Tbsp (15 mL) each of sugar and salt before bringing this mix to a boil, chilling it down, and pouring it over fresh sardines. Two days of pickling makes for perfection!

Buffalo mozzarella is an artisan gem, but do not be discouraged working this recipe through with other high-quality mozzarella. Just avoid cheaper versions with higher moisture contents.

Sourcing heritage-breed pork makes for more delicious and conscionable consumption. Brio uses Sloping Hill Farm heritage-breed pork from Qualicum Beach, BC.

Sourcing goat’s milk is easier every day; it has a unique flavour and ease of digestion that contributes to its increasing popularity. This is a year-round dessert that lends itself to whatever fruit is fresh and local.