Food

This easy-to-make salsa is bursting with tropical fruit flavours. It’s the perfect accompaniment for fish, chicken, and vegetarian burgers. 1 mango, peeled, seeded, and diced 1 papaya, peeled, seeded, and diced 1 large tomato, seeded and diced 1 avocado, peeled, pitted, and diced 1/2 sweet onion, diced 1 jalapeno, seeds removed, and minced 3 Tbsp (45 mL) cilantro, chopped 1 Tbsp (15 mL) fresh lime juice Salt and pepper to taste In medium bowl, mix mango, papaya, tomato, avocado, onion, jalapeno, cilantro, and lime juice; season to taste with salt and pepper. Cover and chill in refrigerator for at least 1 hour before serving. Serves 8. Each serving contains: 76 calories; 1 g protein, 4 g total fat (0.6 g sat. fat, 0 g trans fat); 10.7 g carbohydrates; 2.6 g fibre; 4 mg sodium source: "A World of Flavour", alive #321, July 2009

1/2 cup (125 mL) low-fat plain yogourt 1/4 cup (60 mL) fresh mint leaves, chopped 1 tsp (5 mL) white wine vinegar 1 clove garlic, minced Pinch salt and pepper 3/4 cup (180 mL) walnuts, chopped and toasted 1/3 cup (80 mL) bread crumbs 2 garlic cloves, minced 2 tsp (10 mL) cumin powder 2 tsp (10 mL) coriander powder Pinch red pepper flakes 3/4 cup (180 mL) lentils, cooked, drained, and cooled 1 Tbsp (15 mL) extra-virgin olive oil 1 large egg 4 small whole grain pitas In a bowl stir together yogourt, mint, vinegar, and garlic. Season with salt and pepper and set aside. In a food processor or blender combine walnuts, bread crumbs, garlic, cumin, coriander, pepper flakes, salt, and pepper; process until finely ground. Add lentils and 1 Tbsp (15 mL) oil; pulse until coarsely chopped but not overly blended. In a large bowl whisk egg. Add lentil mixture to egg; mix well and form into patties. Grill lentil burgers over medium heat for 3 to 4 minutes per side. Cut tops off pita pockets and stuff with lentil burgers; drizzle with yogourt sauce and any other desired toppings. Makes 4 patties. Nutrition facts per burger, pita, and sauce: 319 calories; 13 g protein 16 g total fat (2 g sat. fat, 0 g trans fat); 34 g carbohydrates; 7 g fibre; 255 mg sodium source: "Burger Time", alive #321, July 2009

This delicious side pairs perfectly with any burger while providing a nutritious punch to the meal. 12 ounces button, cremini, or shiitake mushrooms, stemmed and cut into 1/2 inch (1.25 cm) thick slices 1 large red bell pepper, cored, seeded and cut into 1 1/2 by 1/2 inch (3.8 by 1.25 cm) strips 1 pint (550 mL) cherry tomatoes 1/4 cup (60 mL) soy sauce 2 Tbsp (30 mL) sugar 1 Tbsp (15 mL) sesame oil 3 cloves garlic, minced 2 Tbsp (30 mL) sesame seeds, toasted 1/2 tsp (2 mL) freshly ground black pepper 8 to 10 bamboo skewers, soaked for at least 2 hours Thread mushroom strips onto skewers so they will rest flat on the grill. When threading them, alternate with red pepper strips and cherry tomatoes. In a bowl whisk together soy sauce, sugar, sesame oil, garlic, 1 Tbsp (15 mL) sesame seeds, and pepper. Place kebabs in a large container and pour soy sauce mixture over them. Let marinate for about 2 hours, turning once. Place kebabs on grill and cook over medium heat for 7 to 10 minutes, turning with tongs and brushing regularly with reserved marinade. The mushrooms and tomatoes should be tender and the peppers browned. Sprinkle with remaining sesame seeds. Makes 4 to 6 servings. Nutrition facts per serving: 100 calories; 4 g protein; 5 g fat (0 g sat. fat, 0 g trans); 11 g carbohydrate; 2 g fibre; 431 mg sodium source: "Burger Time", alive #321, July 2009

1 Tbsp (15 mL) vegetable oil 2 shallots, chopped 2 cloves garlic, minced 1/2 cup (125 mL) hoisin sauce 2 Tbsp (30 mL) each honey and rice wine vinegar 2 tsp (10 mL) each fish sauce and low-sodium soy sauce 1 pound (450 g) ground chicken (or turkey) 1/2 cup (125 mL) oats 1/2 cup (125 mL) each chopped onion, red bell pepper, zucchini 2 Tbsp (30 mL) tomato paste Salt and pepper to taste Whole wheat hamburger buns To make sauce, heat oil in a skillet; add shallots and garlic and cook until soft. Add hoisin sauce, honey, vinegar, fish sauce, and soy sauce and cook until thickened. Set aside. In a bowl combine chicken, oats, onion, red pepper, zucchini, tomato paste, salt, and pepper and mix gently. Shape into patties about 3/4 inch (2 cm) thick. Grill, covered, over medium heat for 4 to 6 minutes per side or until internal temperature is 165 F (74 C). Serve on buns topped with hoisin mixture. Makes 4 to 6 patties. Nutrition facts per burger, sauce, and bun: 424 calories; 24 g protein; 12 g fat (3 g sat. fat, 0 g trans fat); 57 g carbohydrate; 7 g fibre; 910 mg sodium. source: "Burger Time", alive #321, July 2009

A spoonful of jarred pesto, curry powder or paste, crushed garlic or ginger, or a shot of Tabasco stirred into the buttermilk will add subtle flavour to your finished chicken. Panko is available at Asian markets and gourmet stores as well as some grocery stores.

The word sushi doesn’t actually refer to raw fish but to a boiled rice dish flavoured with vinegar. Hence sushi doesn’t have to contain fish.

1 Tbsp (15 mL) extra-virgin olive oil
1 1/2 cups (375 mL) onion, diced
1 cup (250 mL) celery, diced
3/4 cup (180 mL) carrots, diced
3 large cloves garlic, minced
1/2 tsp (2 mL) sea salt
Ground black pepper to taste
3/4 to 1 tsp (4 to 5 mL) curry powder
1 tsp (5 mL) paprika
1/4 tsp (1 mL) dried thyme
2 cups (500 mL) dry red lentils
3 cups (750 mL) vegetable stock
4 to 4 1/2 cups (l to 1.1 L) water
2 1/2 tsp (12 mL) fresh rosemary, chopped
2 1/2 Tbsp (37 mL) apple cider vinegar

1 Tbsp (15 mL) extra-virgin olive oil
1 3/4 cups (425 mL) onions, diced
1 cup (250 mL) celery, diced
2 to 2 1/2 cups (500 to 625 mL) orange-fleshed sweet potatoes, peeled and cut in 1 in (2.5 cm) cubes
3 large cloves garlic, minced
1 tsp (5 mL) sea salt
Ground black pepper to taste
2 tsp (10 mL) chili powder
1 tsp (5 mL) paprika
1/2 tsp (2 mL) freshly grated nutmeg
1/2 tsp (2 mL) cumin
1/4 tsp (1 mL) cinnamon
1/2 tsp (2 mL) crushed red pepper flakes (or to taste)
1 1/4 cups (310 mL) dry red lentils
2 1/2 cups (625 mL) water
1 - 28 oz (796 mL) can crushed tomatoes
1 - 14 oz (398 mL) can black or kidney beans, rinsed
1 bay leaf
3 Tbsp (45 mL) freshly squeezed lime juice
Lime wedges (for serving)

Barley is truly the unsung hero in the soluble-fibre world. This super grain is one of the richest sources of both soluble and insoluble fibre, which can help lower cholesterol. This hearty vegetarian main course is ready in 2 to 3 hours and can be stored in the fridge (already cooked) for up to 3 days.

The length of time will vary depending on what size of green lentils you use. I choose the larger organic green ones for a more solid texture. The recipe is usually ready in 4 1/2 hours. If you use the smaller green lentils, they cook quicker and have a softer texture.

Looking for a quick and easy dessert? Try these light and fluffy citrus soufflés an excellent after dinner treat.

Looking to change things up? Try adding a little apple to your morning omelette.

Spice up your breakfast with this delicious Indian scrambled egg dish, a simple way to jump start your day.

Fellow professional home economist, Barb Holland, gave me a jar of these for Christmas last year, and they were such a huge hit that I had to hide them from my family so I could at least have a couple.

I discovered this recipe in a food and wine magazine back in the 1980s and have been using it ever since. Rose Levy Beranbaum for the Cordon Rose Cooking School in New York developed it, and it’s a winner.

Simple syrup is a breeze to prepare. Dissolve two parts sugar in one part water for a sweetener in any cocktail.

1 oz (30 mL) Cointreau

Kecap manis, a key ingredient in this recipe’s marinade, is an Indonesian soy sauce that usually contains star anise, garlic, and palm sugar, giving it a slightly sweet flavour and a syrupy texture. Marinating overnight gives the beef tremendous flavour and texture. You can find Japanese cucumbers at Asian or Middle Eastern markets; substitute English cucumbers if necessary.

Popularized throughout the Middle East, hummus has become a familiar favourite worldwide; this recipe taps into the cold cellar to bring a sweet touch of pumpkin.

Kanafa is a pastry similar to a stringy version of phyllo that is found in the freezer section of Middle Eastern and Greek food shops. Ras el hanout means “head of the shop” in Arabic and is a popular blend of herbs and spices used across the Middle East and North Africa, most often including cardamom, clove, cinnamon, paprika, coriander, cumin, mace, nutmeg, peppercorn, and turmeric. It is also often perceived as an aphrodisiac!

Urfa pepper is a Turkish variety of chili pepper with a fantastic sweet, slightly smoky flavour with a touch of dried fruit on the palate. If sourcing is a challenge, Aleppo pepper offers a similar flavour profile. 1 cup (250 mL) fine burghul (bulgur) 5 oz (140 g) lean ground lamb 1 onion, finely diced 1 tsp (5 mL) allspice 1 tsp (5 mL) cumin 1 tsp (5 mL) Urfa pepper flakes 2 Tbsp (30 mL) plain flour Salt and pepper, to taste Filling 2.5 oz (70 g) soft goat cheese Half a lemon, juiced and zested 2 Tbsp (30 mL) pistachios, chopped and toasted Pinch chopped mint Pinch chopped cilantro Pinch chopped flat-leaf parsley Salt and pepper, to taste Cover burghul with boiling water for 5 minutes. Drain in fine colander. Spread on paper towels to absorb any moisture. Process burghul, lamb, onion, spices, and flour in food processor until it forms a paste. Season with salt and pepper, and refrigerate for 1 hour. For filling, whip goat cheese with lemon juice and zest. Transfer to bowl and mix in herbs and pistachios. Season with salt and pepper. Put goat cheese mixture in plastic piping bag. Form lamb mixture into 6 - 4 in (10 cm) sausages. Using a wet index finger, make long hole through centre of each sausage and gently work your finger to create a cavity for filling. Place goat cheese filling into each sausage until about 1/3 full and seal, moulding into a torpedo shape. Smooth over any cracks with fingers. Place on foil tray and refrigerate uncovered for 1 hour. Preheat oven to 375 F (190 C). Place sausages (kibbeh) on baking sheet lined with parchment paper; bake 10 minutes or until cooked. Serves 6. source: "Sanafir", alive #314, December 2008

This light cream soup has a woodsy flavour and is excellent as a first course or as a light meal served with crusty rolls and a main course salad.

In the 1970s every bride-to-be was almost guaranteed a set of French onion soup bowls as a shower gift. This lighter version of that popular soup is my idea of a comfort food.

This ice cream uses five-spice powder, a Chinese spice mixture containing star anise, fennel seeds, Szechuan peppercorns, cloves, and cinnamon. It is available at most grocery stores.