Food

This fresh herbed chunky tomato sauce is chock full of flavour, and is the perfect accompaniment to the silky shaved zucchini ribbons.

Slaw is a traditional raw favourite. We’ve jazzed it up with a macadamia nut mayonnaise, giving it a Hawaiian flavour.

Soaked quinoa and diced squash combines with the soft texture of bibb lettuce. Drizzled with sweet and savoury dressing, you’ll long for seconds.

2 cups (500 mL) soaked and dried walnut halves
1/2 cup (125 mL) cocoa powder
1/4 cup (60 mL) pure maple syrup
1/4 cup (60 mL) tahini
1 tsp (5 mL) pure vanilla extract
1 oz (32 g) grated dark chocolate
2 Tbsp (30 mL) large flake unsweetened coconut
1/4 cup (60 mL) fresh raspberries
1 Tbsp (15 mL) maple syrup

Here’s an eye-candy dish that looks like it’s a lot more effort than it actually is. Just make sure you don’t overcook the pea cakes or you risk drying them out. Consider topping it all off with a few dashes of smoked paprika or hot sauce.

These protein- and fibre-packed wraps are equally good for workday lunches or a quick dinner on a harried weeknight. The mung bean pâté can be made up to five days ahead of time, and extras can be frozen for future use.

Toss this fresh-tasting salad together on a Sunday afternoon and you’re set for healthy lunches for the upcoming work week. A staple of Arab cuisine, za’atar is a vibrant spice blend consisting mainly of thyme, toasted sesame seeds, and ground sumac berries. Available at Middle Eastern shops and well-stocked spice stores, it adds inspirational zing to salads, soups, hummus, and even pizza.

The sweet strawberry sauce is a perfect contrast to the earthy, fully loaded lentil loaf. Leftovers will keep in the refrigerator for up to five days.

This surprising rendition of pesto will have pasta lovers licking their lips.

Green pea flour is one of the latest options in the burgeoning gluten-free flour category. It can add an earthy element and a splash of colour to pancakes, cookies, and savoury muffins. If you can’t find the flour at a store near you, try making your own by blending dried split green peas into a very fine powder in a food processor, spice grinder, or high-powered blender. These muffins are best served warm with a wisp of butter.

Serve this as part of an antipasti platter, on top of grilled rustic multigrain bread, or alongside baked or grilled fish or chicken. Bell peppers, especially red ones, are a rich source of vitamin C. Peppers also pack a good amount of vitamin A and dietary fibre.

This soup is a hearty meal in itself. Chickpeas add a boost of protein while clams are a very good source of iron and selenium, a mineral that may help ward off certain cancers and heart disease.

When it comes to topping pizzas, do as the Italians do and keep it simple. Though adorned with nothing more than tomatoes, mozzarella, garlic, and fresh herbs, the enduring quality of this pizza resides in its perfect interplay of clean and simple flavours.

Although malfatto translates into “badly made,” these pillowy dumplings are tender with a rustic character. By omitting the flour, the ricotta and spinach mixture becomes a delicious filling for ravioli or tortellini using homemade pasta (see “Homemade Pasta 101”).

This delicious granita, a popular treat in Sicily, is a memorable ending to a spring alfresco meal. By making your own almond milk you steer clear of thickeners and preservatives found in most commercial brands.

First created in Dijon, France, creamy Dijon-style mustard has an assertive yet refined flavour that can gussy up sauces and salad dressings. It’s most often a mixture of yellow and more pungent black mustard seeds that is produced according to strict French guidelines. Poaching chicken breasts, which have a tendency to dry out during cooking, is a great way to keep the meat deliciously moist. This salad can serve double duty as an elegant dinner entree or a nutritious workweek lunch.

Crafting your own mustard is far from a high-flying kitchen feat. Just grab some mustard seeds and good quality dark ale. Want more heat? Use more brown mustard seeds than yellow ones.

If you’re in need of an appetizer for the impending Easter holiday that offers some wow factor, try these pretty in pink devilled eggs. The vinegary snap of old-fashioned yellow ballpark mustard—whose vibrant yellow hue is actually due to the addition of the spice turmeric—is ideal for the filling of devilled eggs as well as for a range of dips. Whenever possible, use organic ingredients. 2 medium beets, peeled and quartered 6 large free-range eggs 3/4 cup (180 mL) cider vinegar 1 Tbsp (15 mL) whole black peppercorns 1/3 cup (80 mL) reduced-fat sour cream 1 Tbsp (15 mL) chopped chives 1 Tbsp (15 mL) yellow mustard or creamy Dijon 1 tsp (5 mL) curry powder 1/2 tsp (2 mL) paprika 1/4 tsp (1 mL) black pepper 1/4 tsp (1 mL) sea salt Pickled jalapeno, for garnish (optional) Fill medium saucepan half full with water; add beets and bring to boil. Reduce heat and simmer until beets are softened, about 40 minutes. Meanwhile, place eggs in separate saucepan and fill with enough cold water to cover them by at least 1 in (2.5 cm). Bring to a boil and cook for 1 minute. Remove pan from heat, cover, and let sit for 15 minutes. Drain, crack the shells gently (this will help with peeling), and place eggs in bowl of cold water for a few minutes to cool, then peel shells. In large wide-mouthed jar or other large glass container, combine the beets, 1 1/2 cups (350 mL) of red cooking water, peeled cooked eggs, vinegar, and peppercorns. Let the mixture sit at least overnight. The longer the eggs soak the more they will pickle and deepen in colour. Slice each egg in half. Scoop out yolks and place in medium bowl. Using back of fork, mash yolks. Add sour cream, chives, mustard, curry powder, paprika, pepper, and salt; stir until smooth. To fill eggs, either spoon yolk mixture into cavities or use piping bag for a fancier presentation. Serve with pickled beets and garnished with pickled jalapeno, additional chives, and/or a sprinkle of paprika. Refrigerate until ready to serve. Serves 6. Each serving contains: 110 calories; 8 g protein; 7 g total fat (3 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 130 mg sodium from "Cooking with Mustard", alive #365, March 2013

This silky sweet side dish is sure to make tasters coo with delight. Mustard is the unexpected flavour booster offering a tempered kick.

Here’s a meal worthy of a fine dining establishment. Grainy mustard is a whole seed-laced version of the condiment and is also often labelled “Dijon.” It comes in a range of heat levels from mild to nose-clearing. It adds texture and verve to mashed and puréed vegetables. Removing as much moisture as possible from scallops is the key to achieving a good sear.

Chipotle peppers are smoked, dried red jalapenos. In cans they are packed with a tomato sauce called adobo and make a wonderful smoky addition to salsas, chilis, soups, and pasta sauces. Most supermarkets now carry chipotle peppers in adobo sauce. If you really want to bring the heat, up the amount of chipotle used in the tomato jam by 1 tsp (5 mL). A little goes a long way, so freeze extras for future use.

Jalapeno’s signature bite only serves to elevate these wholesome gluten-free cornbread muffins. If you don’t have buttermilk on hand, you can add 1 Tbsp (15 mL) fresh lemon juice to a 1 cup (250 mL) measuring cup. Top lemon juice with milk, stir, and let sit for 2 minutes.

Here is a nutritional upgrade of the iconic soup that offers a fiery Asian twist. The searing serrano chili pepper is a smaller and more potent version of the jalapeno. If you want your soup to pack more of a punch, include more serrano seeds.

Ancho chili peppers are the dried version of the poblano chili and have a smoky-sweet flavour that is well suited for glazes. They are available at Latin markets, specialty foods stores, and some supermarkets.