Food

Miso and maple syrup are a surprising pairing that work together beautifully to elevate salmon’s buttery flesh. Serve with roasted potatoes, grilled asparagus spears, or even on a bed of soba noodles.     Woodn’t you know? Cooking your catch of the day on cedar planks not only infuses the salmon with smoky, woody flavour, but also encourages even cooking and protects the fish from direct heat—so there is less risk of dealing with a sticky situation. Be sure to only use untreated cedar.

Here is a dish that is as fetching to the eye as it is delectable to the palate. Buttery salmon, a vibrant sauce featuring earthy-sweet seasonal peas, and toasty fried shallots make it worthy of company. If preferred, you can also use skinless salmon.

If looks could kill, this dish would be doing hard time. Buttery salmon, an umami-sweet carrot sauce, and fetching black rice team up in this swoon-worthy dish.

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

Forget the heavy, stick-to-your-ribs stews of winter: this zesty and bright creation will leave you feeling light and revitalized. Whenever possible, use organic ingredients. If you have leftover cooked brown rice, quinoa, or pasta, stir that in along with the chickpeas. 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, halved and cut into thin rounds 2 medium carrots, cut on the diagonal into thin slices 2 cups (500 mL) halved radishes 2 cups (500 mL) cooked chickpeas 1 cup (250 mL) vegetable broth 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) ground pepper 2 cups (500 mL) fresh spinach 1 cup (250 mL) fresh or frozen peas Zest of 1 lemon 2 Tbsp (30 mL) lemon juice In large pot or Dutch oven, heat oil over medium heat. Add onion, carrots, and radishes. Sauté for 10 minutes, or until vegetables become slightly tender. Add chickpeas, broth, salt, and pepper. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes, or until vegetables are very tender. Immediately before serving, stir in spinach, peas, lemon zest, and lemon juice. Once spinach is bright green and wilted, about 1 minute, serve. Serves 4. Each serving contains: 274 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 36 g total carbohydrates (10 g sugars, 8 g fibre); 442 mg sodium source: "Early Spring Produce", alive #389, March 2015

Fried rice is a takeout staple loaded with sodium, preservatives, and far too much oil. In this makeover, smoked tofu mimics the rich “fried” flavour; while black rice, an antioxidant-packed whole grain, replaces white rice, even keeping its shape in a scorching hot pan. Instead of tofu, boneless, skinless organic chicken breasts can be substituted. Cube and fully cook chicken in the wok or pot before adding the vegetables, or use leftover cooked chicken.

The Indian flatbread known as naan makes a great crust option when you want a hassle-free pizza night. A lively arugula pesto, sweet peaches, and a finishing touch of intense balsamic syrup guarantee this peach naan pizza will knock the socks off anything the delivery guy can supply. If you would like a meal with more protein, try adding shredded roasted chicken to the toppings. You’ll end up with about double the amount of pesto needed for this recipe, so use extras to improve nearly any sandwich, pasta dish, grain bowl, or roasted vegetable.

Peaches bring a tempered sweetness to this homemade barbecue sauce, while ancho chili peppers, which are the dried version of poblano peppers, supply just the right amount of fiery kick. It’s the perfect way to take chicken up a gastronomic notch. Serve with roasted potatoes and a summer salad for a delicious complete meal. It’s very likely you’ll have extra sauce on hand—consider that a blessing when you learn how amazing it is on everything from coleslaw to pizza.

A-peeling news

Infused with a vinegary snap, pickled peaches should be your go-to for waking up summery salsas. Use peaches that are still a little firm; they will soften in the pickling liquid. Remove the peach pit by slicing all the way around the fruit, starting at the stem end. Rotate each half simultaneously in opposite directions to separate and then pull out the pit.

My first introduction to foraging came from an afternoon kayaking in Tofino, BC. I harvested noodle-like kelp to enjoy that evening in brown rice sushi, and later, when dry, to grind and store in the pantry. However, there’s no need to hop in a kayak to make this recipe—use dried seaweed, available at natural food stores, instead. Increase the protein by adding wild smoked salmon, smoked tofu, or tempeh.

Ramps, or wild leeks, have a delightfully pungent yet mellow onion flavour. Salicornia, otherwise known as sea asparagus, is often found pickled or brined, and adds acidic brightness to this simple pasta meal. If one or both are unavailable, utilize regular leeks instead of ramps, and capers instead of pickled salicornia for a similar result. Instead of ramps, try leeks, garlic scapes, wild green garlic, or even green onions.

Food is my life. I love sweet potatoes. Jamie Oliver is my secret boyfriend. Okay, so the first two are true. But I do rely on Jamie occasionally for some culinary inspiration. This fish pie was inspired by Jamie and lightened up by yours truly. It’s super easy to make and oh so tasty. A great potluck item, this shareable main dish pairs well with a salad or some green beans. This fish pie freezes well, so feel free to make a few smaller versions and store.  

The farmers’ market gives kids a chance not only to see where their produce comes from, but also to connect with those who are humanely raising meat and poultry. It’s a teachable moment for any age, showing that our chicken dinner doesn’t need to come from a plastic package. Kid-friendly kitchen jobs: Peeling carrots, whisking the gravy, and building their own bowls. Kid-friendly food swaps: Slice the carrots for little hands to enjoy as finger food “fries” and skip the chili flakes. Make these sushi bowls plant-based by using extra-firm tofu or tempeh cubes instead of chicken.

The most prominent colour of the farmers’ market throughout the year is undoubtedly green. Baby kale is a softer-tasting option than “adult” kale and can be enjoyed by kids and adults alike. This unique green is the kind of golden treasure vegetable you can find when visiting the farmers’ market. Kid-friendly kitchen jobs: Making the pesto, mixing the dressing, and tossing the salad. Kid-friendly food swaps:  Use boneless, skinless chicken breasts instead of salmon, and romaine lettuce instead of peppery arugula. Toss steamed or roasted new potatoes into this salad for a creamy contrast, or mix in cubes of toasted sourdough bread for homemade croutons.

Turn cauliflower into a gluten-free, kid- and adult-approved pizza base to hold onto homemade crushed tomato sauce, Parmesan cheese, and a sprinkle of fresh rosemary. Kid-friendly kitchen jobs: Shaping the cauliflower into pizza rounds and building the cauliflower crust pizzas. Kid-friendly food swaps: If rosemary and Parmesan are too powerful for your kids’ palates, replace them with thyme and mozzarella. In September, farmers’ market tomatoes are abundant. Try a fresh sauce made with yellow, orange, or heirloom tomatoes instead of the classic beefsteaks used here.

Peaches and radishes introduce kids to the adage, “What grows together, goes together.” They can also learn about the different varieties of these foods. Kid-friendly kitchen jobs: Peeling peaches (if choosing to do so), stirring yogurt, mixing salsa, and building their own tacos. Kid-friendly food swaps: Substitute trout for black beans. It’s available at farmers’ markets across Canada and provides a sustainable choice for getting more omega-3s throughout the year. If your kids don’t like trout, use shrimp or chicken instead. Change your salsa with what’s in season at the farmers’ market. Grapes and cucumbers in fall or tomatoes and plums in late summer are just a couple of new ideas to try.

Nothing beats an egg (no pun intended) fresh from the farmers’ market. Employ any tender, seasonal green and herb as the weather changes in this quick, wholesome meal. Kid-friendly kitchen jobs: Snapping the tough ends off asparagus or cracking eggs into a bowl and whisking. Kid-friendly food swaps: Use mild cheddar cheese in place of goat cheese on half of the frittata if the latter is too strong for their palates. Try broccoli and rosemary in winter, spinach and basil in summer, and kale and sage in fall. Or, head to the market and see what’s fresh.

This is one of those amazing side dishes that disappears incredibly fast! It’s a fancy, restaurant-worthy recipe that is sure to impress special guests. (If you are serving a large crowd, I recommend doubling the recipe, since it only serves four as a side.) If you’ve been skeptical about arugula in the past, I encourage you to give this recipe a try; the spicy, peppery-tasting green pairs beautifully with a bold and bright pesto. If you can’t find baby arugula, be sure to chop regular arugula into bite-sized pieces so it’s easier to eat. Hemp hearts add a kick of protein and omega-3 fatty acids for a nutritional boost. This dish is amazing served warm, but the chilled leftovers taste great as well. Excerpted from Oh She Glows Every Day by Angela Liddon. ^© Glo Bakery Corporation, 2016. Photography, Food and Prop Styling by Ashley McLaughlin. Lifestyle Photography ^© Sandy Nicholson. Published by Penguin, an imprint of Penguin Canada Books Inc., a division of Penguin Random House Canada Limited. All rights reserved.

Homemade stock and a surprising sweetness, courtesy of bananas, is a surefire way to reinvent chicken curry. You’ll want to use bananas with yellow skin and only a few brown spots at most. The chicken is best served on a bed of rice to soak up the fruity curry sauce. The recipe can be halved to serve a smaller crowd.

Here’s an appealing alternative to the big roast bird that includes all of the flavour with little or no waste. For ease of entertaining, assemble ahead of time. Pop into the oven two hours before serving. It’s delicious with seasonal roasted vegetables. Purchase a butterflied breast from your butcher. Cover with plastic wrap and pound to about 1/4 to 1/2 in (0.6 to 1.25 cm). If butterflied breast is unavailable, purchase a boneless breast. Using sharp chef’s knife and your fingers, remove skin from breast, reserving skin. Turn breast, outer side down and lay flat on cutting board. With knife parallel to board, slice sideways through thickest part of breast, but not all the way through, so you can open it like a book. Pound with mallet to flatten. Substitute spinach or beetroot greens for chard. Add any type of soft cheese, such as cream cheese or goats’ cheese or feta, in place of ricotta.

Make-ahead tips

• Prepare chard and cheese filling. Refrigerate in tightly covered container overnight.
• In the morning, prepare turkey breast, stuff, and tie up. Place in baking dish and refrigerate. Roast in oven for an hour before guests arrive. Turkey breast can rest, covered loosely with foil, for up to 40 minutes before serving.
• Prepare sauce and keep warm in small gravy boat.

Easier than the meat version, the protein, fibre, and healthy fat combination of lentils, cauliflower, and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore. Topping 1 head cauliflower, roughly chopped 1 Tbsp (15 mL) nondairy vegan butter or extra-virgin olive oil 1/2 tsp (2 mL) sea salt 1/4 cup (60 mL) unsweetened, plain almond milk or soy milk, at room temperature Filling 1 Tbsp (15 mL) extra-virgin olive oil 1 carrot, diced 1 onion, finely diced 2 celery stalks, diced 1 cup (250 mL) sliced cremini or button mushrooms 2 cups (500 mL) cooked green lentils 1/2 cup (125 mL) fresh or frozen peas, defrosted 1/4 cup (60 mL) finely chopped walnuts 1/4 cup (60 mL) tomato paste, no salt added 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) ground black pepper Pinch of sea salt, to taste Pinch of ground cloves Position oven rack in the top third of oven (not directly under broiler). Preheat oven to 350 F (180 C). For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork until the consistency of mashed potatoes. Add nondairy butter or olive oil and salt, and stir to combine. Slowly add milk, 1 Tbsp (15 mL) at a time until the consistency of mashed potatoes (you may need more or less depending on the cauliflower’s water content). Set aside. For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils, and peas, and sauté until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 mL) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture. Bake, uncovered, for 25 to 30 minutes. Turn oven to broil for 3 to 5 minutes, until top begins to brown. Serve hot. Serves 4. Each serving contains: 312 calories; 16 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 38 g total carbohydrates (10 g sugars, 10 g fibre); 447 mg sodium source: "Vegan Comfort Foods", alive #387, January 2015

Though traditionally made with heavy cream, milk, flour, and butter, this lightened-up chowder packs in the produce.