Food

Who says a smoothie has to be frosty? This drink is reminiscent of hot chocolate, making it a great way to take a bite out of the winter chill. Blend in some protein powder and you have a great way to recover after any nippy outdoor exercise.

Not to worry, these swoon-worthy pancakes don’t taste beety despite including the root vegetable for its red touch. The batter can be prepared up to two days in advance and kept chilled in the refrigerator. But it’s best used at room temperature. Thin with additional milk or yogurt if the batter becomes too thick. Makes about 14 pancakes. 1 medium-sized beet, peeled and chopped 1 1/4 cups (310 mL) gluten-free oat flour 1 tsp (5 mL) cinnamon, divided 1 1/2 tsp (7 mL) baking powder 1/4 tsp (1 mL) salt 1 cup (250 mL) milk 1/2 cup (125 mL) plain yogurt 1 medium banana 1 large free-range egg 1/3 cup (80 mL) chopped walnuts (optional) 1 Tbsp (15 mL) unsalted butter 2 cups (500 mL) frozen pitted cherries 3 Tbsp (45 mL) pure maple syrup 1 tsp (5 mL) lemon zest 1 1/2 tsp (7 mL) cornstarch, dissolved in 1 Tbsp (15 mL) water 1 tsp (5 mL) vanilla extract Place beet in steamer basket set over at least 1 in (2.5 cm) of water and steam until tender. Set aside to cool. In large bowl, stir together oat flour, 3/4 tsp (4 mL) cinnamon, baking powder, and salt. Place beet, milk, yogurt, and banana in blender container and blend until smooth. Blend in egg. Add beet mixture to dry ingredients and gently combine. Fold in walnuts if using. Let batter rest for 10 minutes. Heat skillet over medium heat. Add butter to skillet and melt. Pour 1/4 cup (60 mL) batter for each pancake into pan and cook for 2 minutes, or until darkened around the edges and bubbles form on the surface. Flip and cook for 2 minutes more. Test a pancake to see if it has cooked through. If not, increase cooking time. Transfer cooked pancakes to baking sheet and keep warm in preheated 200 F (95 C) oven as you prepare remaining pancakes. To make cherry sauce, bring cherries, maple syrup, lemon zest, remaining cinnamon, and 1/4 cup (60 mL) water to a simmer in medium-sized saucepan. Simmer for 10 minutes and then gently mash cherries into a pulpy purée. Stir dissolved cornstarch and vanilla extract into cherry mixture and simmer for 2 minutes more, or until slightly thickened. Serve pancakes topped with cherry sauce. Serves 4. Each serving contains: 402 calories; 14 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 60 g total carbohydrates (27 g sugars, 6 g fibre); 236 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

Giving grapes some time in the oven serves to elevate their natural sweetness and makes them a perfect foil for the creamy goat cheese in this delightful appetizer. 2 cups (500 mL) seedless red grapes 4 tsp (20 mL) grapeseed oil or sunflower oil, divided 1/8 tsp (0.5 mL) salt 1/8 tsp (0.5 mL) black pepper 1 small organic (or gluten-free) whole grain baguette 3 oz (85 g) soft goat cheese 2 tsp (10 mL) finely chopped rosemary or fresh thyme 1 tsp (5 mL) lemon zest Preheat oven to 425 F (220 C). Toss grapes with 2 tsp (10 mL) oil, salt, and black pepper. Arrange grapes in a single layer on baking sheet. Roast until grapes have softened and darkened, about 25 minutes. Reduce oven temperature to 350 F (180 C). Diagonally cut baguette into 1/2 in (1.25 cm) thick slices, place on baking tray, and brush tops with remaining oil. Bake for 8 minutes, or until toasted. In small bowl, stir together goat cheese, rosemary or thyme, and lemon zest. To serve, spread goat cheese mixture on bread slices and top with roasted grapes. Serves 4. Each serving contains: 220 calories; 8 g protein; 10 g total fat (4 g sat. fat, 0 g trans fat); 26 g total carbohydrates (14 g sugars, 3 g fibre); 307 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

And, of course, no day of eating red is complete without tomato-infused dishes, which brings the potent cancer-fighting antioxidant lycopene to the table. From sun-up to sun-down, these palate-pleasing red food recipes will surely award you a bounty of hugs and kisses. Infinitely better than anything from a can, this painted red soup tastes like it should be more of a high-flying kitchen effort than it is. When fresh tomatoes are out of season, canned San Marzano should be your go-to tomatoes for soups and sauces, as they are revered for their fruity sweetness. The Parmesan wafers make a fanciful accompaniment to the soup. 1 Tbsp (15 mL) grapeseed oil or sunflower oil 2 leeks, thinly sliced 1/2 tsp (2 mL) salt 2 garlic cloves, thinly sliced 2 cups (500 mL) lower-sodium vegetable broth 1 - 28 oz (796 mL) can San Marzano tomatoes 1 cup (250 mL) sliced roasted red pepper 1 tsp (5 mL) dried thyme 1 tsp (5 mL) sweet smoked paprika 1/4 tsp (1 mL) black pepper 2 tsp (10 mL) honey Juice of 1/2 lemon 1 cup (250 mL) grated Parmigiano- Reggiano cheese In large saucepan, heat oil over medium-low heat. Add leeks and salt; cook, stirring occasionally, until leeks are softened and browned. Add garlic; heat for 1 minute. Place broth, tomatoes, red pepper, thyme, paprika, and black pepper in saucepan. Bring to a boil, reduce heat, and simmer covered for 15 minutes. Stir in honey and lemon juice. Place soup in blender or food processor container and blend until smooth. Blend in batches if necessary. Return soup to pot and heat for 5 minutes. To make Parmesan crisps, preheat oven to 350 F (180 C). Line baking sheet with parchment paper or silicone baking mat. Mound tablespoonfuls of cheese at least 2 in (5 cm) apart. Gently flatten out mounds with back of a spoon, making sure rounds are not touching each other. Bake until cheese is melted and slightly golden, about 6 minutes. Remove from oven and do not disturb until completely cooled and firm to the touch, about 20 minutes. Using thin spatula or knife, carefully lift crisps from baking sheet. Divide soup among serving bowls and top each with Parmesan crisps. Serves 6. Each serving contains: 174 calories; 11 g protein; 8 g total fat (4 g sat. fat, 0 g trans fat); 16 g total carbohydrates (8 g sugars, 2 g fibre); 429 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

Think of red quinoa as a cheery version of the more customary beige. Spicy-sweet peppadew peppers add a little zing to this salad. Look for them in the deli section of grocers or use roasted red peppers as an alternative. Serve as an accompaniment to dinner or a standalone at lunch. 3/4 cup (180 mL) red quinoa 1 1/4 cups (310 mL) low-sodium vegetable broth 1 cup (250 mL) pomegranate seeds 1 cup (250 mL) quartered peppadew or sweet piquanté peppers 1 pint (500 mL) cherry tomatoes, halved 1/2 cup (125 mL) chopped fresh mint 1/2 cup (125 mL) chopped flat-leaf parsley 1/3 cup (80 mL) sliced pecans 2 Tbsp (30 mL) extra-virgin olive oil or camelina oil Juice of 1/2 lemon 1/4 tsp (1 mL) salt 1/4 tsp (1 mL) black pepper 3 oz (85 g) feta cheese, diced Place quinoa in fine-mesh sieve and rinse well. Heat heavy-bottomed, medium-sized saucepan over medium heat. Add quinoa and heat until dry and grains begin to smell toasty, about 5 minutes. Add broth, bring to a simmer and heat until quinoa is tender, about 15 minutes. Drain any excess water and set aside to cool. Fluff quinoa with fork and toss with pomegranate seeds, peppadew peppers, cherry tomatoes, mint, parsley, and nuts. In small bowl, whisk together oil, lemon juice, salt, and pepper. Toss dressing with quinoa salad. Divide salad among serving plates and garnish with feta. Serves 5. Each serving contains: 252 calories; 7 g protein; 13 g total fat (3 g sat. fat, 0 g trans fat); 26 g total carbohydrates (8 g sugars, 0 g fibre); 303 mg sodium Tip: To remove the seeds (also called arils) from a pomegranate without turning your kitchen into a scene from a horror movie, submerge a quartered pomegranate in a large bowl of water. You can then pull apart the fruit with your hands—the seeds will sink while the inedible white membrane will float to the surface. Skim off membrane and drain seeds. source: "A Red Inspired Menu", alive #388, February 2015

Sustainable Pacific halibut is gently cooked in a sophisticated red sauce that makes this dish a great catch with restaurant-worthy appeal. And who doesn’t love a side of herbalicious roasted potatoes? When shopping for a jarred marinara sauce, look for one without added sugar and that is lower in sodium. 2 Tbsp (30 mL) grapeseed oil or sunflower oil, divided 1 1/4 lb (680 g) small red potatoes, quartered 1 Tbsp (15 mL) Italian seasoning 1/2 tsp (2 mL) salt, divided 1/2 tsp (2 mL) black pepper, divided 1 small fennel bulb, thinly sliced 2 garlic cloves, chopped 1 tsp (5 mL) fennel seeds 1/2 tsp (2 mL) cumin seeds 1/4 tsp (1 mL) red chili flakes 1/2 cup (125 mL) dry red wine 2 cups (500 mL) sugar-free marinara sauce 1 lb (450 g) skinless Pacific halibut fillets 1 cup (250 mL) cooked or canned chickpeas 1/3 cup (80 mL) pitted black olives, sliced 1/4 cup (60 mL) flat-leaf parsley Lemon wedges Preheat oven to 400 F (200 C). Toss potatoes with 1 Tbsp (15 mL) oil, Italian seasoning, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) black pepper. Place potatoes on rimmed baking sheet and roast for 30 minutes, stirring a couple of times, or until tender. Meanwhile, heat remaining oil in large skillet over medium-low heat. Add sliced fennel, season with remaining salt and pepper, and cook until very soft, stirring regularly, about 12 minutes. Add garlic, fennel seeds, cumin seeds, and red chili flakes; cook for 1 minute. Add red wine, raise heat to medium, and simmer for 3 minutes. Add marinara sauce and simmer for another 3 minutes. Place halibut, chickpeas, and olives in sauce. Cover skillet, reduce heat to medium-low, and cook until fish is opaque throughout, flipping once, about 13 minutes. Divide sauce and fish among shallow serving bowls. Garnish with parsley and serve with lemon wedges. Serve alongside roasted potatoes. Serves 4. Each serving contains: 462 calories; 33 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 51 g total carbohydrates (10 g sugars, 8 g fibre); 509 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

This cheesecake looks great, tastes sophisticated, and plays by the nutritional rules, too. A perfect way to finish off a day of love. 1 1/2 cups (350 mL) fresh or frozen (thawed) raspberries, plus more for garnish 2 cups (500 mL) gluten-free organic rolled oats 3/4 cup (180 mL) unsalted almonds 1 cup (250 mL) raisins 1/4 cup (60 mL) melted coconut oil 3 Tbsp (45 mL) cocoa powder 2 Tbsp (30 mL) honey 1 Tbsp (15 mL) unflavoured gelatin or agar-agar powder 1 1/2 cups (350 mL) plain Greek yogurt 4 1/4 oz (120 g) soft goat cheese, at room temperature 1/2 cup (125 mL) milk 2 Tbsp (30 mL) coconut sugar or other raw-style sugar Zest of 1 lemon 1 tsp (5 mL) vanilla extract Dark chocolate, grated Combine raspberries and 2 Tbsp (30 mL) water in blender container; blend until puréed. Strain through fine-mesh sieve, pressing with wooden spoon or spatula to remove seeds. Place oats and almonds in food processor container and process until nuts are well chopped. Add raisins, coconut oil, cocoa powder, and honey; process until mixture sticks together when squeezed between your fingers. Line bottom of 8 or 9 in (20 or 23 cm) springform pan or round cake pan with parchment paper and lightly grease sides of pan. Place oat mixture in pan and press down firmly to form an even, flat crust. Place pan in refrigerator while you prepare topping. Stir together gelatin or agar-agar and 2 Tbsp (30 mL) water in small bowl; let sit for 5 minutes. Purée together yogurt and goat cheese in food processor container. In small saucepan over medium heat, bring milk, sugar, lemon zest, and vanilla to a simmer. Add gelatin and stir until gelatin has dissolved. Add raspberry purée and hot milk mixture to yogurt mixture and blend until combined. Pour yogurt mixture over crust. Refrigerate until set, at least 2 hours. Serve slices topped with fresh raspberries and grated chocolate. Serves 10. Each serving contains: 335 calories; 12 g protein; 15 g total fat (8 g sat. fat, 0 g trans fat); 43 g total carbohydrates (21 g sugars, 6 g fibre); 80 mg sodium source: "A Red Inspired Menu", alive #388, February 2015

This soul-satisfying soup features an epicurean twist on the classic minestrone—protein rich quinoa replaces traditional macaroni. Packed with fresh vegetables and flavourful basil, served with crusty artisanal bread, this soup is a meal in itself.

This colourful salad boasts a wealth of textures and tastes, from juicy oranges to crunchy jicama. The dressing’s unusual spice mix adds further intrigue that will delight guests and family members alike.

These scrumptious pita pockets provide 76 percent of the recommended dietary allowance (RDA) for vitamin C and half of our daily requirements for calcium. Incorporating these tasty sandwich alternatives into your meal plan will do your body good.

Inspired by the exotic, warm flavours of Thai cuisine, this antioxidant-rich soup features curry paste, which is a much more complex spice mix than curry powder.

With a powerful mix of whole grain, protein, and satiating fat, this smoothie incarnation works as a breakfast on the fly. Quinoa flakes are made by rolling whole quinoa grains until flattened and are now available at most natural food stores. However, you can also use organic rolled oats.

As one of nature’s sweetest vegetables, beets are a perfect contender for winter smoothies with plenty of visual appeal. If using a less powerful blender, you may want to use cooked and cooled beets.

This smoothie is more proof that green is the colour of health. It’s often overlooked, but subzero spinach is a great addition to smoothies, as the freezing process helps lock in nutrients. Soft tofu adds extra protein without making the drink taste beany, while hemp hearts are a good source of beneficial omega fats. If you want a sweeter smoothie, you can blend in some honey.

It might be blue, but there is definitely nothing sad about this smoothie. Tasters will be none the wiser that it includes the most unlikely of ingredients: cabbage. Compare brands of cottage cheese to spot the ones with the least amount of sodium. Greek yogurt can serve as a protein-rich stand-in for cottage cheese if desired.

Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions.

Hazelnuts and chocolate were meant to be together. Rolled in sharp antioxidant- and magnesium-packed cacao nibs, there’s no need to wait for a special occasion to whip these up. They taste similar to the chocolate hazelnut spread that’s found in so many kitchens, but are lightened up for an energizing treat you can feel good about.

This elegant truffle showcases fragrant coconut, rich in healthy fats, and vitamin C-packed goji berries.

Truffles for a pre- or post-exercise snack? Yes, indeed! Protein, potassium, magnesium, and complex carbohydrates are just a few of the standout health features in these tasty morsels.

With antioxidant-rich blueberries and fibre-filled quinoa flakes, these bites stand up to the traditional sugar-heavy fruit cream variation. Try strawberries or raspberries in place of blueberries—it’s hard to go wrong with berries and cream!    

You won’t taste the avocado in these creamy treats infused with the world’s tastiest superfood duo—chocolate and tea. Fudgelike, dense, and secretly healthy, these Valentine’s Day-worthy truffles truly deliver.

Think of this lunch as a Mediterranean salad meets hummus. Each mouthful is blessed with great textures and flavour combinations. The generous amount of dietary fibre will keep you feeling full throughout the afternoon to help ward off any vending machine temptation. If you want to expedite your time in the kitchen, you can also use store-bought roasted peppers.

Nutty tasting soba noodles are bathed in a punchy cashew sauce that will surely make your lunch break a tastier affair. Don’t forget to pack the chopsticks. Poaching the chicken helps keep the meat moist. If you’re avoiding gluten, look for 100 percent buckwheat soba as some brands are also made with wheat. The noodle mixture can be served cold or warm, but should be kept chilled until lunchtime as it contains meat.

This riff on the classic Italian salad features spelt, a chewy whole grain that delivers healthy amounts of dietary fibre. Cooking the grains in orange juice adds a touch of sweetness, while anchovies bring salty-umami flavour to the dressing. If you want to omit them, simply replace anchovies with about 1/4 tsp (1 mL) salt. If you can’t find mini mozzarella balls, you can use regular fresh mozzarella and chop it into pieces. Also consider serving on a bed of tender salad greens.