Food

Pie crust can be a nutritional dud. In this whole grain version, shortening and lard are replaced with butter. Slightly sweet-tasting whole grain spelt flour makes a pie crust that is more tender and less dense than those made using whole wheat flour.

Crunchy pecans offer some textural contrast to the creamy butternut squash filling, while the quartet of spices ups the warming flavour.

This riff on apple pie has a definite sweet and savoury personality—a slice can hit the spot for brunch or can be served alongside a salad for lunch. If you want a little added crunch, consider tossing some chopped walnuts into the apple mixture.

Bursting with lemon brightness, this pie is neither too sweet nor too rich. It also demonstrates just how versatile protein-rich Greek yogurt can be in the kitchen. For the richest lemony flavour, use fresh lemon juice, not the inferior kind that comes in a bottle. The pie is particularly great with the almond flour crust on page 170. Be sure to chill crust before filling and baking.

This gluten-free pie crust is simple to put together and stars almond flour, which is loaded with vitamin E and heart-healthy monounsaturated fat.

Here’s the perfect way to put those end-of-season peaches to good use. Ginger adds a little zing. Of course, feel free to serve à la mode.

Muffin-sized pies make for perfect portion control, but the cherry-chocolate mixture is so delicious you’ll be tempted to reach for a second one. You can also create a fanciful lattice top by rolling half of the spelt dough out into a rectangle, slicing small strips the diameter of muffin cups, and then using these to create a lattice pattern over each pie.

Easily whipped up in a matter of minutes, this protein-rich power snack would make Popeye proud.

(pictured with Cookie Dough Hummus, right)

(pictured with Harvest Pecan Pumpkin Hummus, left)

This is my favourite “mock” anything. The idea came to me while I was visiting my brother. When he came in from his vegetable garden with an armful of zucchinis and cherry tomatoes, we all craved spaghetti—but not noodles.

Why the name? All vegetables are botanically related! This salad fills you up with positive energy!

I like to use lentilles du Puy (French green lentils), but any green lentils will do.

This salad gives you a complete protein by combining rice and beans. It is my version of what was “Micheline’s rice salad” when I was a little girl, but to this day, no one in my family remembers who Micheline is. The salad, though, is memorable!

I introduced my mother to quinoa with this salad and it is still one of her favourites years later! (She was 80 at the time, proving it is never too late to change your eating habits!) You can vary the vegetables and garnishes according to your preferences and what you have on hand.    

This salad, with its cool cucumbers and watery watermelon, is so thirst quenching it is like drinking a very flavourful glass of water!

The cupcake base uses avocado for moistness and acts as a vehicle for the puckery key lime pie-inspired frosting. The trick to keeping the frosting vibrant green is vitamin C powder (available at your local health food store).

Tangy raspberries are blended with avocado into a luxuriously refreshing mousse. This dessert is packed with heart-healthy fats and blood sugar-stabilizing nutrients. Whenever possible, make it with organic ingredients. 1 1/2 cups (350 mL) fresh or defrosted frozen raspberries 1 avocado, pitted and flesh scooped out 1/2 cup (125 mL) raw cashews, soaked for 4 hours or overnight 1 Tbsp (15 mL) chia seeds 1 Tbsp (15 mL) maple syrup 2 tsp (10 mL) vanilla extract In food processor or blender, combine all ingredients. Purée until smooth. Divide mixture among 4 glasses; cover and chill for 2 hours or overnight in refrigerator. Serves 4. Each serving contains: 221 calories; 5 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 20 g carbohydrates (6 g sugars, 8 g fibre); 7 mg sodium source: "Avocado Sweets", alive #382, August 2014

Avocado and spinach are sneakily disguised, leaving you with pure chocolate “milkshake” bliss.

Anchored by a fragrant coconut crust, holding a citrusy avocado filling, and garnished with colourful tropical fruits, this make-ahead, show-stopping (and healthy!) dessert is ideal for summer entertaining. Coconut Crust 1/2 cup (125 mL) unsweetened, shredded coconut 1/2 cup (125 mL) packed, pitted Medjool dates 1/3 cup (80 mL) gluten-free rolled oats 1/8 tsp (0.5 mL) sea salt Avocado Filling 2/3 cup (160 mL) coconut oil, melted 1/4 cup (60 mL) agave nectar 1/4 cup (60 mL) fresh lime juice Zest of 1 lime Zest of 1 orange 2 tsp (10 mL) vanilla extract 1 tsp (5 mL) grated fresh ginger 1 orange, peeled and sectioned (or quartered) 3 avocados, pitted and flesh removed Fresh tropical fruits, sliced (for garnish) Line bottom of 7 in (18 cm) springform pan with a circle of parchment paper. To prepare crust, combine coconut, dates, oats, and sea salt in blender or food processor. Pulse until combined and dough is sticky between your fingers. Tightly press mixture into bottom of prepared pan. To prepare filling, place all ingredients, except avocado and sliced fruits, in blender or food processor. Purée until completely smooth. Add avocado and purée again until smooth and creamy. Pour into prepared crust, smoothing out evenly with the back of a spoon or offset spatula; cover and freeze for 6 hours or overnight. To serve, remove tart from springform pan and place on serving plate. Garnish with fresh tropical fruits. Let sit at room temperature for 15 to 20 minutes before slicing; slice immediately before serving. Leftovers can be kept in refrigerator for 1 day or in freezer for up to 1 month. Serves 12. Each serving contains: 267 calories; 2 g protein; 22 g total fat (14 g sat. fat, 0 g trans fat); 19 g carbohydrates (11 g sugars, 5 g fibre); 31 mg sodium source: "Avocado Sweets", alive #382, August 2014

The beauty of this delicious soup is that it can be served either hot or cold.

This is an excellent recipe for the generous crop of cucumbers that oh-so-many gardens are brimming with at this time of year. Blended with spinach and herbs, it provides a powerhouse of nutrients.

This delicious soup is perfect for serving in shot glasses at a garden party. It’s also a winner for those warm days spent outdoors. Pack it into individual Mason jars and partially freeze, then tuck them into your picnic basket.

The lovely orange colour is not the only attraction in this cool soup. There’s a distinct “umami” experience going on that’s beautifully complemented by a coconut ice cube and cilantro garnish.