Food

Lentils, whole grain quinoa, and a vegetable medley team up to make this loaf a fibre powerhouse. Serve it with your favourite salsa.

With lentil purée and flaxseed, you’d be hard pressed to find a muffin with more fibre. If you can’t find whole wheat pastry flour, use equal parts regular whole wheat and all-purpose flours.

In these cookies, apricots and walnuts are enveloped in chocolatey goodness. 1/2 cup (125 mL) whole wheat pastry flour 1/2 cup (125 mL) teff flour* 1/3 cup (80 mL) cocoa powder 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) cinnamon 1/2 cup (125 mL) date purée (see cookie makeover tips) 1/4 cup (60 mL) apricot purée (see cookie makeover tips) 1/4 cup (60 mL) peanut butter Preheat oven to 375 F (190 C). In medium-sized mixing bowl, mix the flours, cocoa, baking soda, salt, and cinnamon. Incorporate dried fruit purée and peanut butter into flour mixture. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Bake in preheated oven, watching carefully, for about 14 minutes or until the cookies are slightly crispy on top. Let cool. Serve. Makes 16 cookies. *Teff flour is a staple in Ethopian cuisine. Look for it at health food stores. If necessary, replace it with whole wheat pastry flour. Each serving contains: 109 calories; 3 g protein; 4 g total fat (1 g sat. fat); 18 g carbohydrates (7 g sugar); 3 g fibre; 114 mg sodium source: "Cookie Makeover", alive #335, September 2010

These are wonderful breakfast and snack cookies. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) cinnamon 1/4 tsp (1 mL) poudre douce* (optional) 1/4 cup (60 mL) rolled oats 1/2 cup (125 mL) apricot purée see cookie makeover tips 1/4 cup (60 mL) date purée see cookie makeover tips 1/4 cup (60 mL) almond butter 1/3 cup (80 mL) sugar-free strawberry jam Preheat oven to 375 F (190 C). In mixing bowl, mix flour, baking soda, salt, cinnamon, poudre douce, and oats (if possible, give oats a whiz in a coffee grinder before mixing into flour). Incorporate fruit purée and almond butter. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Using the back of a small spoon, form a shallow well in each cookie. Fill each well with 1 tsp (5 mL) jam. Bake in preheated oven, watching carefully, for about 14 minutes or until the cookie edges are browned. Let cool. Serve. Makes 13 cookies. *To make your own poudre douce, mix together: 3 Tbsp (45 mL) ground ginger 2 Tbsp (30 mL) sucanat 1 1/2 Tbsp (22 mL) ground cinnamon 1 tsp (5 mL) ground cloves 1 tsp (5 mL) ground nutmeg Store leftover poudre douce in a glass spice jar with lid. Each serving contains: 94 calories; 3 g protein; 3 g total fat (0 g sat. fat); 18 g carbohydrates (5 g sugar); 2 g fibre; 138 mg sodium source: "Cookie Makeover", alive #335, September 2010

Mango, sesame, and chocolate—are these tasty combined in a cookie? The resounding answer is yes. 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) cinnamon 1 Tbsp (15 mL) sesame seeds 1/4 cup (60 mL) chocolate or carob chips 1/2 cup (125 mL) chopped mango 3/4 cup (180 mL) apricot purée 1 Tbsp (15 mL) sesame oil 3 Tbsp (45 mL) cashew butter Preheat oven to 375 F (190 C). In medium-sized mixing bowl, mix flour, baking soda, salt, ginger, cinnamon, seeds, and chocolate chips. Stir in mango. Incorporate apricot purée sesame oil, and cashew butter into flour mixture. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Bake in preheated oven, watching carefully, about 17 minutes or until golden. Let cool. Serve. Makes 16 cookies. Each serving contains: 77 calories; 2 g protein; 3 g total fat (1 g sat. fat); 11 g carbohydrates (5 g sugar); 2 g fibre; 113 mg sodium source: "Cookie Makeover", alive #335, September 2010

These elegant cookies consist of a lemony crust topped with a mixture of dates, pecans, almond butter, and cinnamon. 2/3 cup (160 mL) chopped Medjool dates 1/3 cup (80 mL) chopped pecans 1/3 cup (80 mL) date purée 2 Tbsp (30 mL) almond butter 3/4 tsp (4 mL) cinnamon 1 cup (250 mL) whole wheat pastry flour 1/2 tsp (2 mL) baking soda 1/2 tsp (2 mL) salt 1 Tbsp (15 mL) lemon zest 1/4 tsp (1 mL) cinnamon 3/4 cup (180 mL) apricot purée 1/4 cup (60 mL) organic canola oil Preheat oven to 375 F (190 C). In small mixing bowl, mix dates, pecans, date purée almond butter, and cinnamon. Set aside. In medium-sized mixing bowl, mix flour, baking soda, salt, zest, and cinnamon and incorporate apricot purée and oil. Using a 1 oz (30 mL) cookie scoop, measure dough and form into balls, flatten with your palms, and place on oiled baking tray. Top each cookie with 1 Tbsp (15 mL) date mixture. Bake in preheated oven, watching carefully, for about 14 minutes or until edges are browned. Let cool. Serve! Makes 16 cookies. Each serving contains: 133 calories; 2 g protein; 6 g total fat (1 g sat. fat); 19 g carbohydrates (12 g sugar); 3 g fibre; 112 mg sodium source: "Cookie Makeover",  alive #335, September 2010

4 medium-sized roasted beets
2 tsp (10 mL) grainy Dijon mustard
2 tsp (10 mL) liquid honey
2 Tbsp (30 mL) sherry vinegar or red wine vinegar
1 Tbsp (15 mL) raspberry vinegar
1/3 cup (80 mL) extra-virgin olive oil
Sea salt and freshly ground black pepper
1 romaine heart, torn into bite-sized pieces
4 cups (1 L) baby spinach
1 large pink grapefruit, peeled and cut into sections
1 large firm but ripe avocado, pitted, peeled, and sliced (prepare just before serving, or sprinkle with a little lemon juice to prevent browning)
1/2 small sweet onion, thinly sliced
1/2 cup (125 mL) toasted pecans, coarsely chopped

1 tsp (5 mL) Dijon mustard
1 Tbsp (15 mL) finely chopped shallot
2 Tbsp (30 mL) champagne vinegar or good-quality white wine vinegar
1/4 cup (60 mL) extra-virgin olive oil
Sea salt and freshly ground pepper
2 bunches watercress, larger stems removed
4 cups (1 L) mixed baby greens
6 radishes, thinly sliced

4 to 5 medium-sized portobello mushrooms
1/4 cup (60 mL) extra-virgin olive oil
6 medium-sized shallots, thinly sliced
2 garlic cloves, finely chopped
2 tsp (10 mL) fresh thyme
Sea salt and freshly ground pepper
3 Tbsp (45 mL) balsamic vinegar
2 tsp (10 mL) Dijon mustard
6 cups (1.5 L) baby spinach or baby greens
1/2 cup (125 mL) toasted pine nuts
1/2 cup (125 mL) grated fresh Parmesan cheese

2 lbs (900 g) halibut filets, deboned and skinned

4 - 4 oz (125 g) salmon filets, skinless and boneless

2 cups (500 mL) cooked brown or basmati rice
2 cups (500 mL) no-sodium-added cottage cheese
2 Tbsp (30 mL) Parmesan cheese, grated
1 medium onion, chopped
2 medium carrots, diced
1 medium green bell pepper, diced
3 cloves garlic, finely chopped
1 Tbsp (15 mL) extra-virgin olive oil
1 medium zucchini, diced
1 - 19 oz (540 mL) can diced Italian tomatoes, drained
1 Tbsp (15 mL) dried oregano
1 tsp (5 mL) salt
1/4 tsp (1 mL) black pepper
1/2 cup (125 mL) reduced-fat mozzarella cheese, grated

3 Tbsp (45 mL) extra-virgin olive oil
1 zucchini, chopped
2 red bell peppers, chopped
1 medium onion, chopped
4 cloves garlic, coarsely chopped
1 - 24 oz (700 mL) jar Italian tomato sauce
1/2 tsp (2 mL) each dried oregano and dried basil
1 cup (250 mL) mushrooms, sliced with stems removed
1 cup (250 mL) low-fat mozzarella cheese, grated
1 - 10 oz (300 g) package soft tofu
1 - 10 oz (300 g) package frozen spinach, defrosted and drained
2 - 12 oz (350 g) packages extra-firm tofu
1/2 cup (125 mL) Parmesan cheese, grated

Filling
3 medium yams or sweet potatoes, peeled and cut into fries
2 carrots, julienned
1 each medium red and green bell peppers, cut into strips
1 medium onion, sliced
2 Tbsp (30 mL) extra-virgin olive oil
Salt and pepper to taste

Equally good warm or chilled, consider packing leftovers for lunch. Peanut butter can replace almond butter.

This is an excellent side dish for chicken or fish. Instead of cilantro you can also use basil or parsley.

Clams would also work with this recipe. Brown rice, quinoa, or spelt spaghetti can be used if you can’t find kamut.

Dried shiitake mushrooms add meaty texture and a ton of umami. You can also use rice vermicelli in this recipe.

Assemble the salad in mason jars or reusable containers for easy on-the-go packing and eating. Bring a fork and eat right from the jar.

This is a good dish to prep ahead and eat cold. Once chilled, it sets to firm pieces that can easily be wrapped and eaten out of hand without a lot of mess.

Make these on the weekend when you have a little extra time, then pop in the freezer (try doubling the recipe for a big batch). Eat them warm, at room temperature, or even chilled. Pop a few balls into whole wheat pitas for mess-free travelling.

This is a quickie to make and throw in the oven as you’re gathering gear and getting ready. Or bake ahead and dish up cold. Wrap up like a slice of pizza to go.

Vibrant sweet potatoes add a fun and healthy twist to this recreation of the classic tuna melt. You can bake the potatoes ahead of time. Be sure to eat the skin too—that’s where most of the fibre is. Plus it doubles as an edible dish if you’re eating it out of hand.

These whimsical cheesecakes will make you look like a culinary pro. To reduce calories, substitute low-fat cream cheese and whipping cream.