Food

Bursting with intense flavour, these colourful squares are an excellent source of protein and key vitamins and minerals. Whenever possible, use organic ingredients. A tossed green salad and low-fat oven fries are ideal accompaniments to this family-friendly entrée. 4 medium-large zucchini, grated Dash of salt 2 large carrots, grated 1 Tbsp (15 mL) olive or camelina oil 4 large free-range eggs 1 1/2 cups (350 mL) shredded Jarlsberg cheese (or substitute Swiss or Edam) 1/4 cup (60 mL) chopped parsley 2 green onions, chopped 1 garlic clove, minced 1 tsp (5 mL) basil 3 Tbsp (45 mL) grated Parmesan cheese 3 Tbsp (45 mL) dry-roasted sunflower seeds Preheat oven to 350 F (180 C). Lightly grease 11 x 7 in (28 x 18 cm) baking dish. Place grated zucchini in colander and salt lightly. Let zucchini rest for 15 minutes. Squeeze out moisture from zucchini until quite dry. Pat grated carrot dry. Heat oil in large skillet over medium heat. Add grated zucchini and carrot and sauté until crisp-tender. Meanwhile, in medium bowl, beat eggs lightly. Mix in Jarlsberg, parsley, green onions, garlic, basil, and the sautéed veggies. Place mixture in prepared baking dish. Sprinkle with grated Parmesan and sunflower seeds. Bake for 30 minutes, or until filling is set. Remove from oven and cool slightly for a minute or two. Cut into squares. Squares can be served both hot or cold. Serves 6. Each serving contains: 201 calories, 18 g protein, 11 g total fat (3 g sat. fat, 0 g trans fat); 10 g total carbohydrates (5 g sugars, 3 g fibre); 233 mg sodium source: "Easter Eggs-travaganza", alive #390, April 2015

Simple poached eggs are lent an elegant cachet by the addition of a flavourful balsamic reduction and roasted cherry tomatoes. Resting on a nutritious bed of Swiss chard, this über healthy meal is easy to prepare and makes the perfect quick lunch or dinner.

Halibut is a sumptuous oily fish. It’s rich in omega-3 fatty acids, powerful anti-inflammatory fats that benefit our health in so many ways. Any other white fish, preferably of a wild Canadian variety, can be substituted.

Immune-boosting edible mushrooms of all kinds are one of the most powerful allies when it comes to healing (from cancer to the common cold). Explore the many varieties available from season to season.

Chia is rich in omega-3s, which may improve saliva flow and relieve joint pain. The chia becomes gelatinous when soaked in warm liquid, which helps soothe, heal, and detoxify the digestive tract as well as slow down the digestion of carbohydrates and subsequent blood sugar rise.

Sometimes you just need a liquid meal with benefits. Try this recipe for a nutrient-dense meal that can easily be customized and drunk daily.

This salad and its dressing contain the major anticancer vegetable families (cruciferous, allium, and carotenoid). Consume this immune-enhancing salad regularly. Don’t worry if you’re not a big kale fan. The massaging makes all the difference to its texture, and the dressing lends much palatability to this bitter green.

This plate of pasta gets an extra kick from ponzu sauce. Ponzu is soy sauce seasoned with citrus, and it adds a delicious blend of flavours to many dishes. It is available in grocery stores in the Asian foods section. Some ponzu is gluten free; however, if you have difficulty finding this type, you can make your own using the recipe included below. If you don’t have a spiralizer to turn the squash into noodles, cut squash using a mandoline fitted with a julienne blade. Julienned squash may need a couple of extra minutes of baking time. Noodle Dish 1 medium butternut squash 2 Tbsp (30 mL) extra-virgin olive oil, divided Freshly ground black pepper 1/2 small red onion, diced 2 1/4 cups (540 mL) canned chickpeas, drained and rinsed 1 bunch fresh kale, stems removed, washed, and coarsely chopped 1/4 cup (60 mL) chopped Italian parsley 2 Tbsp (30 mL) ponzu sauce 1/3 cup (80 mL) toasted pumpkin seeds Gluten-Free Ponzu (optional) 1/4 cup (60 mL) orange juice 1/4 cup (60 mL) lemon juice 1/3 cup (80 mL) gluten-free soy sauce 2 Tbsp (30 mL) rice vinegar 2 Tbsp (30 mL) mirin Organic brown sugar, to taste Crushed hot chilies, to taste Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Cut off bulbous end of squash. Place in reusable container and refrigerate for another use. Trim end off remaining piece of squash and peel. Cut in half to make 2 pieces about 3 in (8 cm) long. Process 1 piece through spiralizer or mandoline, cutting squash into long, thin noodles. Repeat with remaining piece of squash. You may need to separate noodles using your fingers. Toss squash noodles with 1 Tbsp (15 mL) olive oil and spread out in single layer on baking sheet. Season lightly with pepper. Add a little more oil if noodles appear too dry. Bake for 5 minutes, or until squash is tender but still firm when pierced with a fork. Meanwhile, heat remaining 1 Tbsp (15 mL) olive oil in large, heavy saucepan or deep frying pan. Add onion and sauté just until soft. Add chickpeas and stir. Remove from heat. If making your own ponzu, pour liquid ingredients into small bowl and whisk to blend. Add brown sugar and hot crushed chilies to taste. When squash is ready, gently fold into chickpea mixture along with kale and return to burner. Gently toss over high heat for 1 to 2 minutes, or until kale wilts and ingredients are piping hot. Fold in parsley. Spoon into heated serving bowls, drizzle with a little ponzu sauce, and sprinkle with toasted pumpkin seeds. Serves 6. Each serving contains: 243 calories; 11 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 29 g total carbohydrates (4 g sugars, 6 g fibre); 366 mg sodium source: "Veggie Noodles", alive #390, April 2015

This interesting slant on Greek salad will have all ages clamouring for seconds. Serve as a main course or as a side salad with grilled chicken kebabs.

This colourful little carrot pasta dish is excellent all by itself for a fresh lunchtime salad. Alternatively, serve as a side dish with grilled chicken or turkey meatballs seasoned with sage and pine nuts.

People usually envision Pad Thai as rice noodles glazed with a creamy peanut sauce and topped with a smattering of vegetables. Our version is made with zucchini noodles (“zoodles”) and oodles of colour thanks to red pepper and green onions.

Exotic seasonings combined with a hint of ginger and a squeeze of lime deliver myriad tastes to the palate. You can serve this as a side or as a stand-alone dish with yogurt or feta.

Sometimes the perfect side dish doesn’t need to be any more complicated than shaving vegetables into long, thin strips and tossing with a few seasonings for a vegetable noodle salad.

Winter vegetables get a vibrant makeover with a Moroccan spin. Sweet, sour, salty, and savoury tastes perk up the palate after last season’s richer comfort-food sides.

Reminiscent of stir-fry (without standing over a hot stove), this make-ahead slaw will satisfy your takeout cravings. To round out the meal, serve with chewy brown rice and miso soup.

The secret to creamy Caesar dressing without mayonnaise is in the unassuming chickpea. Along with adding body, chickpeas deliver protein, fibre, and iron. This dressing can be prepared up to one week in advance. Crispy croutons made with new potatoes deliver that stock Caesar crunch. Whenever possible, choose organic ingredients. Croutons 1/2 lb (225 g) new potatoes 2 Tbsp (30 mL) butter or coconut oil 1/2 tsp (2 mL) dried dill 1/4 tsp (1 mL) sea salt Dressing 1 cup (250 mL) cooked chickpeas, drained and rinsed if using canned 1 to 2 garlic cloves, minced 1/4 cup (60 mL) lemon juice 1/4 cup (60 mL) grated Parmesan cheese or nutritional yeast (for dairy-free) 1/3 cup (80 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt 1/2 tsp (2 mL) ground black pepper 1/2 cup (125 mL) water, to thin (you may not use full amount) Slaw 1 bunch kale, de-stemmed and sliced into thin ribbons Preheat oven to 300 F (150 C). Fill medium pot halfway with water and bring to boil. Place potatoes in steamer basket over boiling water. Steam until slightly tender but not fully cooked (do not overcook or they’ll crumble). Allow to cool slightly. Warm oil or butter in large skillet over medium heat. Add steamed potatoes and sprinkle dill and salt evenly over potatoes. Sauté for 5 to 10 minutes, until potatoes are starting to brown and crisp. Transfer to large baking sheet and keep warm in oven while preparing slaw. Place all dressing ingredients except water in blender or food processor. Purée until creamy. Slowly add water until dressing is thin enough to toss with kale (depends on whether you prefer a thicker or thinner Caesar dressing). In large bowl, toss shredded kale with enough dressing to coat (it’s possible you won’t use all dressing). Refrigerate for 5 to 10 minutes. Divide salad among serving bowls and top with potato croutons. Serve immediately. Dressed slaw can be refrigerated for up to 3 days. Keep potato croutons in separate container, reheating in oven and topping slaw just before serving. Serves 6. Each serving contains: 285 calories; 7 g protein; 19 g total fat (7 g sat. fat, 0 g trans fat); 24 g total carbohydrates (2 g sugars, 4 g fibre); 296 mg sodium source: "Spring Slaws", alive #390, April 2015

Soft licorice notes from the fennel make this refreshing, sweet, and savoury side something special. Serve on a bed of cooked quinoa, or in butter lettuce leaves for a wrap.

This is a tangle you’ll be glad you’re in. A spiral slicer is handy, but not required, as a vegetable peeler can easily make the long strands you’re after. The slaw and dressing can be prepared and kept separately, covered in the refrigerator, up to two days in advance.

Serves 4

Serves 4

Serves 4

Serves 4

Serves 4

Serves 4