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

A classic condiment from India, cilantro chutney spices up any type of burger. It also makes a great side when served with toasted pitas or tortilla chips. 2 bunches cilantro, washed, and stems removed 1 medium tomato, finely chopped 1 medium onion, chopped 5 cloves garlic, minced 1 – 2 in (3 cm) piece of ginger, grated or minced 2 Tbsp (30 mL) lime juice Jalapeno pepper, seeds removed, and thinly sliced 1/4 tsp (1 mL) cumin 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) honey Finely chop cilantro leaves and place in medium bowl with tomato, onion, garlic, ginger, lime juice, jalapeno, cumin, salt, and honey. Stir well to combine and dissolve honey in juices. Refrigerate for 2 to 3 hours to let flavours blend before serving. Serves 8. Each serving contains: 10 calories; 0 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 75 mg sodium source: "A World of Flavour", alive #321, July 2009

Popular in the south of France, this delightful olive-based spread provides a burst of savoury flavour to any type of burger. For less sodium, rinse olives and capers under cold water before using. 1 cup (250 mL) black olives, pitted 3 Tbsp (45 mL) capers, drained and rinsed 3 Tbsp (45 mL) lemon juice 1 clove garlic, chopped coarsely 3 shallots, chopped coarsely 3 Tbsp (45 mL) mayonnaise 4 Tbsp (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) fresh basil leaves, finely chopped In food processor, pur'ee olives, capers, lemon juice, garlic, shallots, and mayonnaise until smooth. Keep food processor running; add olive oil 1 Tbsp ( 15mL) at a time until it is completely incorporated. Scrape into medium bowl and mix in fresh basil. Cover and chill for at least 1 hour. Serves 8. Each serving contains: 100 calories; 0 g protein; 10 g total fat (1.3 g sat. fat, 0 g trans fat); 2 g carbohydrates; 1g fibre; 150 mg sodium source: "A World of Flavour", alive #321, July 2009

Wheat berries are sold dry in most health food stores. The colourful and nutty berries are whole kernels of wheat that have been hulled but left with their bran and germ intact. They must be soaked overnight before cooking. When mixed with legumes, wheat berries make a complete meatless protein. Salad 1 cup (250 mL) dry wheat berries 2 cups (500 mL) canned white navy beans, drained 1 long English cucumber, diced 1 large red pepper, seeded and diced 4 green onions, chopped 1 large tomato, diced 2 cloves garlic, minced 1 cup fresh parsley, chopped Salt and pepper to taste Dressing 1/4 cup (60 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) balsamic vinegar 1 Tbsp (15 mL) tamari 2 Tbsp (30 mL) lemon juice 1 tsp (5 mL) hot mustard In medium bowl soak wheat berries overnight in cold water. Drain wheat berries and place in saucepan; cover with 2 in (5 cm) cold water. Bring to boil; reduce heat to low and simmer, partially covered, about 1 hour. Drain and cool. In large bowl, combine cooled wheat berries with beans, cucumber, red pepper, tomato, green onion, garlic, and parsley; season with salt and pepper to taste. In small bowl make dressing by whisking together olive oil, vinegar, tamari, lemon juice, and hot mustard until well combined. Toss salad with dressing just before serving. Serves 6. Each serving contains: 400 calories; 20 g protein; 10 g total fat (1.4 g sat. fat, 0 g trans fat); 65 g carbohydrates; 16 g fibre; 23 mg sodium source: "Give Grains a Chance", alive #321, July 2009

Couscous is a popular North African dish made from wheat. It is quick to prepare and easy to flavour. This salad brings the bright taste of cranberries together with the slight spice of curry. For variety try substituting pomegranate seeds or raisins in place of cranberries. Salad 1 1/2 cups (350 mL) vegetable broth 1/2 cup (125 mL) dried cranberries 1 tsp (5 mL) curry powder 1 cup (250 mL) uncooked couscous Fresh parsley leaves for garnish Dressing 1/3 cup (80 mL) cold-pressed, extra-virgin olive oil 2 Tbsp (30 mL) lemon juice 1/2 cup (125 mL) pine nuts In medium saucepan combine broth, cranberries, and curry; bring to boil. Remove from heat and stir in couscous; let stand 10 minutes. Fluff with fork and let cool uncovered. In small bowl combine olive oil, lemon juice, and pine nuts. Complete salad by combining couscous with dressing; toss well; garnish with fresh parsley leaves. Serves 6. Each serving contains: 420 calories; 6.3 g protein; 20 g total fat (2 g sat. fat, 0 g trans fat); 54 g carbohydrates; 4 g fibre; 17 mg sodium source: "Give Grains a Chance", alive #321, July 2009

Tabbouleh is a traditional Arabic salad made with bulgur and a selection of finely chopped vegetables. If cutting all the vegetables seems daunting, pull out the food processor and make use of its chopping blade. Salad 1 cup (250 mL) medium bulgur 1 cup (250 mL) boiling water 2 large tomatoes, finely chopped 1 red pepper, seeded, finely chopped 1 cup (250 mL) cucumber, finely diced 1/2 cup (125 mL) green onions, minced 1/4 cup (60 mL) fresh mint, minced 1/2 cup (125 mL) fresh parsley, minced Dressing 2 Tbsp (30 mL) cold-pressed, extra-virgin olive oil 1/2 cup (125 mL) lemon juice 2 cloves garlic, minced Salt and pepper to taste Put bulgur in medium bowl, add boiling water; cover and let sit until grain is tender and all water is absorbed. Cool cooked grain in refrigerator. While grains cool, make dressing by whisking together olive oil, lemon juice, garlic, and salt and pepper. Complete salad by combining cooled bulgur and remaining vegetables in large salad bowl. Pour dressing over salad and toss well. Serves 6. Each serving contains: 165 calories; 5 g protein; 5.2 g total fat (0.7 g sat. fat, 0 g trans fat); 29 g carbohydrates; 5 g fibre; 20 mg sodium source: "Give Grains a Chance", alive #321, July 2009

This salad is a one bowler; throw all ingredients into one bowl, toss, and go. You do need 2 cups (500 mL) cooked leftover rice, so make some extra the night before. Store the leftovers in the fridge for the salad.

Combining nutrient-dense watercress with heart-healthy avocados and lycopene-rich ruby red grapefruit make this salad a winner in more than just the taste department. Pack this healthy salad for your next picnic.

Some foods don’t work at a picnic; icing is one of them. These rich, dense chocolate cupcakes are great icing-free. I serve them with in-season berries. Pack extra water so you can rinse off the berries just before serving.

While flank is leaner than T-bone or prime rib, this marinade ensures you won’t miss the quintessential steak flavour.

Whole wheat pasta is best cooked al dente. Check package directions for timing, but taste for doneness 1 to 2 minutes before the suggested time.

With a score of 54 on the GI, sweet potatoes rank surprisingly low. Adding orange to this hearty stew further reduces its overall rating.

Chocolate Mint Melties
(wheat-free but not gluten-free)

This new torte recipe has a densely satisfying almond base and is covered with a thick, sweet raspberry topping.

1 - 9 oz (255 g) bag organic baby spinach, washed well
1/4 cup (60 mL) prepared light poppyseed dressing
1 cup (250 mL) bean sprouts
2 tomatoes, diced
1/2 cup (125 mL) white mushrooms, sliced
1 avocado, chopped
1 cup (250 mL) blanched almond slivers
4 chives, minced

1 1/2 lb (750 g) wild salmon with skin
1/2 tsp (2 mL) garlic powder
1/2 tsp (2 mL) black pepper
1/4 cup (60 mL) low-sodium teriyaki sauce
1 Tbsp (15 mL) golden flaxseed, freshly ground

From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007).

From Tosca Reno's Eat Clean Cookbook: Delicious Recipes That Will Burn Fat and Re-Shape Your Body! by Tosca Reno (Robert Kennedy Publishing, 2009).

From The Eat-Clean Diet Cookbook by Tosca Reno (Robert Kennedy Publishing, 2007).

1 cup (250 mL) raspberries
1/4 cup (60 mL) maple syrup
1 cup (250 mL) spelt flour
1 tsp (5 mL) baking powder
1 ripe banana, mashed
1 tsp (5 mL) cinnamon
1/2 cup (125 mL) milk or unsweetened hemp, soy or rice milk
1/3 cup (80 mL) chopped walnuts
1 large egg, beaten

3/4 cup (180 mL) almond flour
1/4 cup (60 mL) kamut, spelt, or whole wheat flour
3 Tbsp (45 mL) honey
1/2 tsp (2 mL) baking powder
1 Tbsp (45 mL) applesauce
1 Tbsp (15 mL) butter, melted
2 large egg whites
1/2 cup (125 mL) fresh or frozen blueberries, preferably wild

Here are two means to prepare oysters—some prefer them baked while others opt for eating them raw. Both are delicious!

(Shown served with Confetti Rice)

(Shown with Salmon Fillets with Gremolata)