Food

Pesto lends both colour and flavour to this meal-in-a-bowl. You can easily customize this recipe to match your own personal tastes by replacing the broccoli and spinach with your favourite veggies.

The addition of sour cream lends a lovely creaminess to this “super-green” vitamin- and mineral-rich soup. In addition, roasting zucchini brings out the vegetable’s natural sweetness and enhances the soup’s flavour.        

Crispy red cabbage leaves serve as an ultra-healthy stand-in for tortillas for these seasonally inspired tacos. If desired, chicken can be the protein of choice instead of turkey, while the salsa can also be made with a not-too-ripe pear.

Red cabbage may seem like an odd addition to a puréed soup, but when blended with sweet pear, red wine, and fennel seeds, it becomes spoon and slurp worthy. Each bowlful is only made better when garnished with tangy goat cheese and crunchy pomegranate seeds.

These latke-like pancakes manage to be both homey and sophisticated. The lively curry-infused cashew sauce ensures each bite is health promoting. For gluten-free pancakes, use brown rice flour or an all-purpose gluten-free flour blend.

When you pack napa greens with plenty of Asian flavour and then slather on a hoisin glaze, you end up with a dish that takes ye-olde cabbage rolls to the next level. You can also use Savoy cabbage and ground turkey for the rolls.      

Here’s how to turn cabbage into a whole new vegetable. Blasting it in the oven magically transforms it into a sweet-tasting gem with a silky texture. Say hello to your new favourite side dish.        

Fish soft tacos are trendy for a reason-—they’re delicious! However, if you’re following a plant-based diet or simply want to embrace your inner tofu lover, you don’t have to miss out. Tofu crusted in crunchy cornmeal and baked (not fried) is the “meat” in this fish taco facsimile. A zippy mango red onion relish brightens everything up to transport you (at least in spirit) to the sandy beaches of Mexico in no time.

Enchiladas are much like a Mexican version of lasagna. Here, tortillas are filled with white beans, sweet potato cubes, and cheddar cheese. The rolls are blanketed in a rich, smoky red pepper sauce for an entrée that needs little else than a side salad or bright slaw.

Quesadillas make a quick, complete meal for a busy weeknight or relaxed weekend, no matter the month. Frozen corn acts as a sunny, year-round dinner solution, sparking memories of summer. And, a verdant chimichurri will make your heart healthy (thanks to the omega-3s in the salmon). This unique pairing is guaranteed to hold you over until shorts weather returns.

Black rice is quickly becoming a pantry staple. It’s full of rich, grapey taste and has an inky hue that makes white rice shake in its boots. Paired with sweet seasonal squash, satisfying chicken, and a cheese that bites back, this burrito is an ideal way to warm up to fall and winter cuisine without fully committing.

When you crave a taste of chocolate, nothing else will do. This homemade chocolate is delicious on its own, but stir in a few healthy extras and you have a decadent snack that will leave you and your body feeling nourished and satisfied. 1 cup (250 mL) chopped cocoa butter 3 Tbsp (45 mL) maple syrup or coconut nectar 1/4 vanilla bean, split and seeds scraped out (optional) 2/3 cup + 2 Tbsp (190 mL) raw cocoa powder 2 Tbsp (30 mL) raw pumpkin seeds 1 Tbsp (15 mL) cacao nibs 2 Tbsp (30 mL) unsweetened coconut flakes 1/2 tsp (2 mL) Himalayan sea salt (optional) Line baking tray or individual loaf moulds with parchment paper, or have ready a selection of chocolate moulds. Place cocoa butter in medium heatproof bowl and set over saucepan filled about a quarter full with water. Position saucepan over medium-low heat and allow cocoa butter to melt slowly. Meanwhile, whisk together maple syrup or coconut nectar and vanilla seeds (if using). Once cocoa butter has melted, remove bowl from saucepan and sift cocoa powder over cocoa butter. Pour in syrup mixture and stir with spatula until well incorporated. Gently stir in pumpkin seeds, cacao nibs, coconut flakes, and salt (if using). Pour chocolate onto prepared baking tray and let it spread into a thin layer, or divide evenly among moulds. Place chocolate in freezer to firm up, about 10 minutes, before unmoulding and storing in airtight container in refrigerator for up to 3 weeks. Makes about 22 servings. Each serving contains: 109 calories; 1 g protein; 11 g total fat (9 g sat. fat, 0 g trans fat); 4 g total carbohydrates (2 g sugars, 1 g fibre); 54 mg sodium Raising the bar Use this recipe as a stepping stone to creating your own chocolate concoctions. Try adding chopped nuts, dried fruits, different seeds, and even some spices such as cinnamon or a pinch of ground chili to create a personalized chocolatey indulgence. source: "Smart Snacking", alive #387, January 2015

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

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

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

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

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

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

This elegant appetizer is a cinch to prepare and showcases spring’s bitter, punchy flavour profile. Pungent endive, puckery grapefruit, and earthy walnuts create a unique and sophisticated snack experience. This comes together quickly and is best made right before serving. 1 large red grapefruit, peeled, segmented, and cut into small pieces 2 tsp (10 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground black pepper 2 heads endive, bottoms cut off and leaves removed 1/2 cup (125 mL) toasted walnut halves, roughly chopped In medium bowl, toss grapefruit pieces with oil, salt, and pepper. Set aside. Line large platter with endive leaves, scoop side up. Add few pieces of grapefruit to these “boats” and top with chopped walnuts. Serve immediately. Serves 6. Each serving contains: 93 calories; 2 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 5 g total carbohydrates (3 g sugars, 2 g fibre); 98 mg sodium source: "Early Spring Produce", alive #389, March 2015

Light, yet satisfying, lettuce cups are an easy lunch to pack: use one container for the meat mixture and one for the lettuce leaves. The meat mixture can be made ahead; it also freezes well. Reheat before serving or dish up at room temperature.    

Tuscan kale is also known as cavolo nero (black kale) or dinosaur kale. Its slightly bitter flavour is a good foil for the sweet roasted squash. To bump up the protein content, sprinkle with chopped almonds or walnuts, or top with a poached egg.

Soup is the ultimate budget-friendly pantry meal. Even if you’re not feeding the masses, make the entire batch for a week of healthy, hearty winter lunches and skip the excessive price tag (and sodium levels) of cafeteria versions.

Give canned tomatoes a gourmet makeover by roasting them. Not only does this increase their levels of lycopene (an antioxidant that has been shown to reduce the impairment of cells), but it also brings out a richness mimicking the intensity of a fresh summer tomato—at any time of year.

Black rice (sometimes called forbidden rice) is an antioxidant-rich grain that can be purchased in bulk—as can cashews—so you skip the hefty price tag. Paired with chicken and a sweet-and-sour sauce, this lightened-up fried rice is good to both your body and wallet.