Food

The net effect of stuffing a quesadilla with rich-tasting salmon, fiery kimchi, sweet pineapple, and a creamy avocado spread? Wow. Here, the half-moon quesadilla method better keeps all the contents from spilling out in the absence of cheese. 1 ripe avocado Juice of 1 lime 1/2 lb (227 g) cooked wild salmon, thinly sliced 1 cup (250 mL) chopped pineapple 1 cup (250 mL) chopped kimchi 2 green onions, thinly sliced 4 - 8 in (20 cm) organic whole wheat or gluten-free tortillas In small bowl, mash together avocado and lime juice. Heat skillet over medium heat. Spread one-quarter of avocado on tortilla, leaving a 1/2 in (1.25 cm) border. Place one-quarter of salmon, pineapple, kimchi, and green onions on bottom third of tortilla and then fold tortilla over from top to enclose toppings. Heat quesadilla for 1 1/2 minutes, or until bottom of tortilla is darkened and crispy. Carefully flip and cook for about 1 1/2 minutes more. Repeat with remaining tortillas and fillings. Serves 4. Each serving contains: 393 calories; 19 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 39 g total carbohydrates (7 g sugars, 8 g fibre); 381 mg sodium Choose salmon wisely Check that the salmon you are about to purchase is sustainably caught or farmed (in land-based closed-containment). If in doubt, check Ocean Wise’s Seafood Items Listing under Salmon for confirmation. oceanwise.ca/seafood source: "Dinner Worthy Quesadillas", alive #391, May 2015

Lentils and rice create a delicious hearty salad, containing healthy amounts of protein, fibre, and vitamins. The vinaigrette dressing is an excellent source of omega-3 fatty acids, thanks to camelina oil.

Canadian-grown quinoa is slightly darker in colour, stickier in texture, and nuttier in flavour than its South American counterpart. Its characteristics complement this delicious risotto dish.

Roasted or sprouted Canadian pulses easily complement or replace seeds and nuts in granola bars or muesli. They’re nutty, earthy, and full of fibre and protein. This recipe can be made into bars or crumbled to use as a topping for yogurt.

Wild rice has a nutty flavour that complements light creamy desserts and adds great texture and nutritional value. The berries are chock full of healthy antioxidants.

Probiotic-rich yogurt and heart-healthy olive oil replace calorie-laden mayonnaise in this waistline-friendly pasta salad. It’s the perfect summertime accompaniment to grilled chicken or fish.

Fresh basil’s unique aroma and flavour envelop juicy nectarines in this delightfully sweet summertime crumble. Other summer fruits, such as peaches or strawberries, can be substituted for the nectarines. For a truly decadent dessert serve the crumble warm with fresh whipped cream or vanilla ice cream!

Fresh basil pairs perfectly with the zip of fresh-squeezed lemon juice and is de rigueur for this vegetarian dish. Omnivores take note: chicken makes a viable alternative to tofu if you’re not a lover of the curd!

The cornucopia of power foods in this perfectly sweet ruby red juice makes it a nutritional standout. Beet juice is loaded with nitrates, which help open up blood vessels—a benefit that studies assert can lower blood pressure numbers and maybe even improve exercise performance. You can also blend in a red-skinned apple.

This is sure to become your new favourite summertime thirst-quencher. You can stir gin or white rum into serving glasses for a grown-up beverage.

Juicing is a great way to work more of those nutritional overachievers known as greens into your diet. Pineapple provides just the right amount of sweetness, while ginger gives each sip a little bite. For most juicers, it is not necessary to remove the skin of the pineapple, as it will just be turned into pulp.

Inspired by the classic Spanish cold soup, this juice is refreshing and nutritious all in one. The sweetness of the watermelon is a perfect counterweight to the earthy elements of the vegetables. It’s tantamount to sunshine in a glass.

Sweet potato is the surprising ingredient here and can be juiced with good results. The fetching orange hue is a tip-off that each sip is loaded with beta carotene, an antioxidant that can be converted to vitamin A in the body to help bolster bone, immune, and eye health.

Blueberry season is the perfect time to use your juicer to upgrade one of summer’s most iconic treats: the root beer float. Consider sprinkling with a whisper of grated nutmeg. Source some quality coconut or regular ice cream if you don’t have an ice cream maker to make your own.

These burgers are perfect as bite-sized sliders for a party appetizer, or as full-sized burgers for lunch or dinner. They’re chock full of pulses, healthy fats, and antioxidants.

This easy-to-prepare meal is a valuable addition to any busy cook’s culinary repertoire. The added bonus—it’s chock full of healthy omega-3 fatty acids and antioxidant-rich veggies!

This salad packs a protein punch with loads of flavour to boot. Orzo is a type of pasta that is light and chewy—not as heavy as other types of pasta. Orzo comes in whole wheat and gluten-free varieties.    

This 100 percent gluten-free dish is great for entertaining friends this summer. It is relatively easy to prepare and takes on a rich, almost smoky flavour because all of the contents of the sauce are roasted.

Both refreshing and light, this mouth-watering recipe makes a great summer salad. It is essentially vegan minus the honey and is also very filling because of the nuts. Tasty with the almond cheese, this recipe also works very well with a nice goat feta. Best tomato choice A colourful mixture is best for this refreshing salad because yellow and orange tomatoes are lower in acid than red tomatoes. An heirloom variety called Oaxacan Jewel is a great choice since it combines all of those colours. Notes

Halloumi is a marvellous cheese hailing from Cyprus that does not melt on the grill, making it the perfect meat alternative. The outside gets crispy while the inside turns velvety. Cut the block of cheese into fairly thick chunks so they don’t break apart when skewering them. Dollops of sun-dried pesto give the dish even more pizzazz.

When grilled to smoky perfection, chunks of tofu will even appease passionate carnivores. The silky nut sauce adds delicious richness to each bit. Consider serving over whole grain rice.    

With a sidekick of jazzed-up gluten-free tabbouleh, these chicken kebabs are sure to become a go-to dinner favourite. Traditionally made with bulgur, millet is a healthy gluten-free alternative. The smoky, citrusy yogurt sauce puts these kebabs over the top, so to speak.

Surprise, you can turn to kebabs for a fun dessert that plays by the nutritional rules. Grilled bananas are a taste revelation, but you can apply the same concept to other fruits such as mangoes, nectarines, peaches, and plums.

While most people think of shrimp when it comes to kebabs, buttery scallops shine on skewers. Just be sure to use the largest sea scallops you can find. If desired, you can replace mango with wedges of seasonal peaches.