Food

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.

Our lovely pea soup is delicious on a warm evening. And, should the nighttime temperature take a sudden dive, this soup can also be served warm. Whenever possible, make it with organic ingredients. 1 Tbsp (15 mL) unsalted butter 2 large shallots, peeled and diced 1 garlic clove, minced 4 cups (1 L) low-sodium chicken stock 6 cups (1.5 L) frozen peas, thawed 1 tsp (5 mL) peeled, grated fresh ginger 1/4 cup (60 mL) lightly packed Italian parsley 1/4 cup (60 mL) lightly packed mint leaves 1 to 2 tsp (5 to 10 mL) fresh lemon juice Sea salt and white pepper, to taste 1/4 cup (60 mL) crème fraîche, whisked Fresh pea shoots, for garnish Melt butter in medium-sized saucepan over medium heat. Add shallots and sauté just until soft. Stir in garlic and sauté for another minute. Be careful not to let shallots and garlic brown. Stir in chicken stock and bring to a gentle boil. Remove from heat and stir in peas and grated ginger. Do not cook peas or they will lose their bright green colour. Stir in herbs. Whirl in blender or use hand-held immersion blender and purée until soup is very smooth. Add a little water if soup is too thick. Add lemon juice, salt, and pepper to taste, and strain if you wish. Refrigerate until chilled, about 2 hours. To serve, place in small bowls and garnish with a dollop of crème fraîche and a few pea shoots. Serves 8. Each serving contains: 164 calories; 9 g protein; 6 g total fat (3 g sat. fat, 0 g trans fat); 20 g total carbohydrates (7 g sugars, 5 g fibre); 293 mg sodium source: "Cool Summer Soups", alive #382, August 2014

Cool, creamy, but with a kick, this delightful summer soup is as lovely to look at as it is to eat—perfect for summer entertaining.

This delicious summer soup is both satisfying and pretty to look at. When served with crisp fruit and nut crackers, it’s a lovely start to a light lunch.

This makes a big batch of mouth-warming good hummus. Use half for the wraps and the remainder for dip with crunchy veggies as a picnic extra.

Picnic like a pro! Grain-based salads won’t wilt, and they taste better the longer they sit.

This is refreshingly bright and tart with a dark berry finish. Add more mint for a piquant flavour. Pack smart and divide among Mason jars with lids. This makes travelling easy and provides an environmentally friendly, no-waste drinking glass too.

A muffaletta is a sub-style sandwich stuffed into a round loaf. Typically it’s loaded with deli meat, but this version takes advantage of fresh summer tomatoes, sweet roasted peppers, marinated artichokes, and loads of kale. The secret to the sandwich is the olive spread: this is the main flavour base so it needs to pack big, bold flavour. For best results, use a mix of black and green olives with a hint of garlic.

This dessert packs a punch! Chickpeas replace flour, making this a gluten-free option. They’re also a flavour carrier—letting the peanut and coconut flavours shine through while keeping the bars moist.

White spuds slathered with a slick of mayo are not very inspiring (or healthy!). Gussied up with sweet potato and black beans lightly coated in a smoky yogurt dressing, this adaptation is sure to become a favourite dish to serve at summer backyard soirees. Be sure to put out a dish of lime wedges for those who want a little more tang.

While a typical restaurant Greek salad has plenty of healthy ingredients (such as romaine lettuce, cucumbers, and tomatoes), it’s not exactly the most dazzling item you can be served. This modern main-dish riff offers a sumptuous mix of complex textures and bold flavours. We’ve also upped the ante by roasting the tomatoes, which makes them an even sweeter addition to summer salads.

This menu staple is known for its soupy dressing and highly processed croutons. Here, we’ve swapped out romaine lettuce for nutrient-dense kale and elevated the croutons by using high-fibre pumpernickel. But a stellar Caesar really gets its swagger from a great dressing that should always include egg yolk and those sustainable, briny swimmers known as anchovies. Also consider serving with shavings of high quality Parmesan.

Although it may seem like a virtuous menu choice, Cobb salad is often loaded with bacon, blue cheese, and other high-calorie fare. This version keeps the calories under control and adds a twist by packing everything in jars, so you can make portable portions ahead of time. A rule of thumb when packing salads in jars is to place the dressing on the bottom, followed by sturdy items such as tomatoes and avocado. To prevent wilting, delicate foods such as greens should stay on top.

Asian chicken salads have permeated the menus of many family restaurants. While the name is deceptively healthy, generous extras such as fried noodles and sodium-tsunami dressings make these salads less nutritional. This healthier incarnation swaps out ho-hum chicken for buttery salmon served on a bed of perfectly dressed vegetables. You can also prepare the salmon on the grill for added summer flair.