Tag: entree

  • Seared Scallops with Soy and Ginger Marinated Grilled Asparagus

    Seared Scallops with Soy and Ginger Marinated Grilled Asparagus

    If Mom is more lunch than brunch, this simple and delicious plate is sure to please. Spring asparagus gets a delicious savoury treatment full of flavour from soy, ginger, garlic, miso, and chili flakes. Served alongside sweet scallops, it’s a beautiful and sophisticated combination that’s easy to make and enjoy.

    Seared Scallops with Soy and Ginger Marinated Grilled Asparagus

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    Servings: 2
    Ingredients Method

    Ingredients
      

    • 1 tablespoon rice vinegar
    • 2 teaspoons low-sodium soy sauce or tamari
    • 3 teaspoons sesame oil divided
    • 1 teaspoon maple syrup
    • 1 teaspoon miso paste
    • 1 teaspoon tahini
    • 1 teaspoon minced garlic
    • 1 teaspoon grated gingerroot
    • ¼ teaspoon dried red pepper flakes
    • 1 pound bunch asparagus washed, dried, woody ends removed
    • 1 tablespoon canola oil
    • 8 large sea scallops like Hokkaido
    • ⅛ teaspoon sea salt
    • ⅛ teaspoon black pepper
    • 1 tablespoon black sesame seeds

    Method
     

    1. In glass jar with fitted lid, combine vinegar, soy sauce, 1 teaspoon sesame oil, maple syrup, miso, tahini, garlic, gingerroot, and red pepper flakes. Seal jar and shake well to combine. Set aside.
    2. Preheat oven to 425°F. Line baking sheet with parchment paper. Lay asparagus on baking sheet, drizzle with remaining 2 teaspoons sesame oil. Toss to coat on all sides. Bake for 10 minutes. Remove from oven and keep warm.
    3. In skillet, heat canola oil on medium-high. Season scallops with salt and freshly ground black pepper. Cook on one side for 2 minutes, or until golden brown and scallop releases easily from pan. Turn and cook for a further 2 minutes on other side. Add spoonful of dressing to pan to release any juices. Remove scallops to plate and drizzle with sauce. Pour remaining dressing over asparagus and use tongs to toss and coat it thoroughly. Sprinkle with sesame seeds and serve alongside scallops.

    By Helena McMurdo

    RECIPE Courtesy of Alive Magazine
  • Swiss Chard and Barley with Gruyere

    Swiss Chard and Barley with Gruyere

    Swiss Chard and Barley with Gruyere

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    Total Time 35 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ⅔ cup pearled barley
    • 2 tablespoons olive oil
    • ½ medium yellow or white onion diced
    • 8 ounces cremini or button mushrooms quartered
    • 1 tablespoon minced garlic
    • 1 15-ounce can diced tomatoes
    • 1 15-ounce can crushed tomatoes
    • 1 cup vegetable broth or water
    • 1 tablespoon Italian seasoning
    • ¾ teaspoon sea salt
    • 1 bunch chard stemmed and chopped into 2" pieces
    • 2 tablespoons unsalted butter
    • 8 ounces gruyere cheese grated
    • ⅓ cup grated Parmesan cheese sprinkle on after it comes out of the oven

    Method
     

    1. Cook barley in a medium pot of lightly salted water for 35 minutes or until tender. Drain.
    2. Meanwhile, in a saucepan, heat oil over medium heat. Add onion and sauté until translucent. Add mushrooms and cook until browned, about 4-6 minutes. 
    3. Stir in garlic and cook for 30 seconds then add tomatoes, broth, Italian seasoning, and salt. Bring to a simmer and cook for 10 minutes. Add chard and cook until wilted. 
    4. Stir in cooked barley and butter. Top with gruyere cheese and cover. Continue cooking on low until cheese has melted.
    5. Garnish with grated parmesan and serve.
  • Detox Salad

    Detox Salad

    Detox Salad

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    Total Time 35 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • ¾ pound green cabbage
    • ½ pound broccoli florets
    • ½ bunch dino or lacinato kale
    • ¼ pound carrots
    • ½ cup roasted almonds
    • ⅓ cup sunflower seeds roasted
    Maple-Tahini Dressing
    • ⅓ cup tahini
    • 5 tablespoons water
    • 4 tablespoons apple cider vinegar
    • 3 tablespoons maple syrup (or to taste)
    • 2 tablespoons olive oil
    • ¾ teaspoon sea salt

    Method
     

    1. Thinly slice cabbage and broccoli. Remove kale from stems and roughly chop. Peel and grate carrots. Add vegetables to a mixing bowl.
    2. In a separate bowl, whisk together dressing ingredients until smooth and creamy. Adjust seasoning to taste.
    3. Pour ⅓ of the dressing over the salad and toss to combine, adding more dressing as needed.
    4. Roughly chop the roasted almonds. Top salad with almonds and sunflower seeds. Enjoy!
  • Cranberry Wild Rice Salad

    Cranberry Wild Rice Salad

    Cranberry Wild Rice Salad

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    Total Time 1 hour 10 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 cups wild rice
    • 8-12 cups water
    • Pinch of salt
    • 1 pound apples cored and chopped
    • ¾ pound Brussels sprouts trimmed and thinly sliced
    • 1 bunch scallions green and white parts thinly sliced
    • ½ cup dried cranberries
    • ½ cup toasted pecans roughly chopped
    • ½ cup avocado oil
    • ½ cup apple cider vinegar
    • ¼ cup honey or agave syrup
    • ¼ cup Dijon mustard
    • ½ teaspoon marjoram (optional)
    • ½ teaspoon sea salt

    Method
     

    1. Cook wild rice with water and salt in a pot, simmering for about 50 minutes or until tender. Drain any excess water and cool.
    2. Toss cooled wild rice with apples, scallions, Brussels sprouts, pecans, and cranberries.
    3. In a small bowl, whisk together avocado oil, vinegar, honey, mustard, marjoram, and salt until emulsified. Toss with salad and serve.

    Recipe Provided by INFRA

  • Green Chicken Chili

    Green Chicken Chili

    Green Chicken Chili

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    Total Time 25 minutes
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons olive oil
    • 1 small yellow onion minced
    • 1 large poblano pepper chopped
    • 1 large jalapeño pepper minced
    • 1 4 ounces can diced green chiles
    • 2 tablespoons minced garlic
    • 2 teaspoons ground cumin
    • 1 ½ teaspoons chili powder
    • 1 teaspoon sea salt
    • 1 quart chicken stock
    • 1 15.5 ounce jar green salsa such as salsa verde or tomatillo salsa*
    • 1 15 ounce can great northern beans drained and rinsed
    • 1 ½ pounds pulled rotisserie chicken**
    • Optional garnishes: sour cream, cilantro, tortilla chips, cotija cheese, sliced avocado, thinly sliced radishes

    Method
     

    1. Heat olive oil in a large soup pot over medium heat. Add onion, peppers, and chiles. Sauté for 3-5 minutes or until tender then add in garlic and cook for an additional 30 seconds.
    2. Add cumin, chili powder, salt, chicken stock, and salsa verde. Bring mixture to a gentle simmer and cook for 5 minutes.Stir in chicken and beans.
    3. Heat through and serve with toppings of your choice. Enjoy!

    Notes

    *Note that green salsas can vary wildly in their spice level, so be sure to select a salsa the fits your spice preferences.
    **Substitute turkey for chicken for a deeper flavor.
  • Chicken Apple Cider Skillet

    Chicken Apple Cider Skillet

    Chicken Apple Cider Skillet

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    Total Time 1 hour 35 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 1 tablespoon avocado oil
    • 2 pounds bone in, skin on chicken thighs
    • ½ cup minced shallot
    • 1 large garlic clove (about 2 teaspoons)
    • 1 cup chicken broth
    • 1 tablespoon fresh thyme leaves
    • 1 teaspoon sea salt
    • ¼ teaspoon ground black pepper
    • 2 cups apple cider
    • 2 medium gala apples cored and thickly sliced

    Method
     

    1. Preheat oven to 350°F. Heat avocado oil in an oven-safe skillet over medium low heat. Place chicken thighs skin side down and sear for 5-8 minutes until lightly golden brown. Remove from skillet.
    2. Drain any excess fat leaving a tablespoon. Sauté shallots until translucent, then add garlic and cook for 30 seconds.
    3. Deglaze pan with broth to loosen the brown bits off the skillet then stir in salt and thyme. Return chicken to skillet, skin side up. Pour in enough cider to cover the chicken, leaving the skin out of the liquid.
    4. Place skillet in oven and bake for 30 minutes. Add in the apples and continue to cook for 30 more minutes or until chicken is tender. Enjoy!
  • Miso Corn Chowder

    Miso Corn Chowder

    Miso Corn Chowder

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    Total Time 40 minutes
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons olive oil
    • ½ small yellow onion or 1 large shallot minced
    • 12 ounces red potatoes ½" cubes
    • 3-4 ears corn on the cob or 10 ounces frozen corn
    • 3 cups miso brown*
    • ½ cup canned coconut milk*
    • ½ teaspoon sea salt
    • ¼ teaspoon coarse ground black pepper
    • Salt and pepper to taste
    • Sliced chives or green onions optional
    • Toasted sesame oil optional

    Method
     

    1. Remove corn kernels from cobs and set aside.
    2. In a stock pot, heat oil over medium heat. Add onion and sauté for 3-5 minutes or until translucent.
    3. Add potatoes, corn kernels, cobs, and miso broth. Cover and bring to a gentle simmer. Cook until potatoes are tender. Remove cobs and discard.
    4. Stir in cream, salt and black pepper. Carefully blend the soup to the desired texture in the pot with an immersion blender.
    5. Serve garnished with chives and a light drizzle of toasted sesame oil. Enjoy!

    Notes

    *If you cannot find miso broth, use vegetable broth or water with 2-3 tablespoons of miso. You can also use heavy cream in equal amounts for a vegetarian version.
  • Scissor-Cut Tofu Pasta

    Scissor-Cut Tofu Pasta

    Scissor-Cut Tofu Pasta

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    Total Time 1 hour
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 14 ounces silken tofu
    • 2 ¾ cup all-purpose flour
    • 1 ½ teaspoon sea salt
    • ⅓-½ cup olive oil
    • 2 cups wild assorted mushrooms trimmed
    • 1 teaspoon crushed red chilis
    • 4 large garlic cloves thinly sliced
    • 1 bunch asparagus trimmed and cut into 1" pieces
    • ½ cup frozen or fresh sweet peas
    • ½ cup shaved aged sheep's cheese optional

    Method
     

    1. Drain liquid from the tofu. In a food processor or blender, process the silken tofu until smooth.
    2. Make the pasta dough: Combine flour, blended tofu, and salt in a medium size bowl. Stir until the mixture forms a dough. Transfer dough to a lightly floured surface and knead for 8-10 minutes, using small amounts of flour to prevent sticking. Cover with a damp towel and rest for 15-20 minutes.
    3. Fill a large pot of water with salt and set over medium-high heat to bring to a boil. 
    4. Meanwhile, heat olive oil over medium-high heat in a large skillet. Add mushrooms and crushed red chiles. Sauté for 3 minutes or until starting to brown. Add garlic and cook until lightly browned. Turn turn off heat. 
    5. Using scissors, cut small pieces of dough, approximately 1-inch by ¼” in size and drop into boiling water. Cook for 3 minutes or until pasta floats then add in peas and asparagus. Cook for an additional minute.
    6. Immediately strain and add pasta to the skillet. Toss pasta to coat and season with salt and pepper to taste. Serve with an aged sheep cheese grated on top. Enjoy!
  • Spanish Style Fish Stew

    Spanish Style Fish Stew

    Spanish Style Fish Stew

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    Total Time 30 minutes
    Servings: 4
    Ingredients Method

    Ingredients
      

    • 2 plant-based chorizo sausages sliced
    • 3 tablespoons olive oil
    • 1 small onion minced
    • 2 garlic cloves minced
    • 3 cups vegetable broth or water
    • 1 14-ounce can crushed tomatoes
    • 2 large yellow potatoes peeled and chopped
    • 1 ½ teaspoon sea salt
    • 1 teaspoon smoked paprika
    • ½ teaspoon whole cumin seeds
    • 1 large red bell pepper chopped
    • 1 pound cod cut into 2" pieces
    • 1 small lemon
    • 2 tablespoons fresh minced dill
    • Crusty bread optional

    Method
     

    1. In a Dutch oven, add oil and heat over medium flame. Add chorizo sausage and cook until browned, about 3 minutes. Remove and set aside.
    2. Add onion to pot and sauté until translucent. Stir in garlic and cook for a few seconds then add broth, tomatoes, potatoes, salt, smoked paprika, and cumin seeds. Bring to a gentle simmer and cook for 10 minutes then add in peppers. Cook until potatoes are barely tender.
    3. Add in chorizo and cod. Simmer on low until cod flakes easily with a fork, approximately 3-5 minutes.
    4. Stir in lemon juice and dill. Serve with crusty bread. Enjoy!
  • The rainbow test

    The rainbow test

    The rainbow test

    Color your menu!

    Does your meal pass the rainbow test? What’s the rainbow test, you ask? Check out the colors on your plate—when it comes to fruits and veggies, the brighter the colors, the more nutrient dense your meal is. Try out these recipes—and you’ll pass the rainbow test with flying colors!

    Beautiful Rainbow Prawn Salad

    Chock full of healthy ingredients, this salad is a bell ringer that’ll satisfy the fussiest of eaters. Heart-healthy antioxidants with enormous eye appeal and delicious flavor—what more do you need in a dish?
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    Salad
    • 3 cups spring greens washed and spun dry
    • 1 small, raw red beetroot peeled and spiralized
    • 1 small carrot peeled and thinly shaved on the diagonal
    • ½ cup sugar snap peas blanched in lightly salted water
    • 4 large red radishes thinly shaved
    • 2 Belgian endive separated into leaves
    • 1 Persian cucumber cut into matchsticks
    • ½ cup thinly shaved red onion
    • ½ cup pea shoots
    • 1 tablespoon olive oil
    • 8 large prawns tail on, peeled, and deveined
    • 1 teaspoon ground cumin
    • ½ teaspoon smoked paprika
    • ¼ teaspoon salt
    • 2 tablespoons toasted cashews chopped
    • 1 tablespoon black sesame seeds
    Dressing
    • ¼ cup tahini sauce
    • 2 tablespoons lemon juice
    • 1 tablespoon maple syrup
    • 1 small garlic clove smashed and minced
    • Pinch of salt

    Method
     

    1. On large serving platter, scatter spring greens. Top with beet, carrot, snap peas, radishes, endive, cucumber, red onion, and pea shoots. Lightly toss to mix. Set aside.
    2. In skillet, heat oil. In bowl, toss prawns with cumin and smoked paprika. Tumble into skillet and stir-fry over medium-high heat for 1 to 2 minutes, until almost opaque. Transfer to plate and cool. Season with a little salt.
    3. In blender, combine dressing ingredients. Whirl until creamy. Add a splash or two of water, if necessary, to thin dressing as you like.
    4. Place prawns on rainbow salad. Drizzle with dressing and scatter chopped cashews and sesame seeds overtop.

    Notes

    Each main course serving contains: 254 calories; 10 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 6 g fiber); 281 mg sodium

    Delicious Vegetarian Spaghetti Squash Bake

    This dish is a satisfying “bowl-in-one” supper. It’s low in calories, high in fiber, and a valuable source of vitamin C, manganese, and B6. You can even bake the squash ahead of time for an easy weekday meal.
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    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 medium spaghetti squash each cut in half horizontally
    • 1 tablespoon olive oil divided
    • 1 medium sweet onion finely diced
    • 3 large garlic cloves smashed and minced
    • 1 7-ounce package plain tempeh crumbled
    • 2 large yellow or red bell peppers seeded and finely diced
    • 8 inch long unpeeled zucchini finely diced
    • 1 tablespoon coconut aminos (or soy sauce)
    • 1 teaspoon smoked paprika
    • ¼ teaspoon crushed red pepper flakes
    • Freshly ground black pepper to taste
    • 3 cups lightly packed baby spinach leaves chopped
    • ½ cup ricotta cheese
    • ¾ cup shredded mozzarella divided
    • ¼ cup grated Parmesan

    Method
     

    1. Preheat oven to 400°F. Line baking sheet with parchment paper. Scrape seeds from cut squash and discard. Brush insides of squash halves with 1 tsp oil. Place cut side down on baking sheet. Bake for 35 to 45 minutes, or until cut edges are turning golden. Baking time will depend on size of squash. You want the rind to give a bit when pressed with your finger. Remove and set aside until cool enough to handle.
    2. While squash bakes, in heavy saucepan, heat remaining 2 tsp oil over medium heat. Add onion and saute until soft. Do not brown. Add garlic, crumbled tempeh, and finely diced pepper and zucchini. Continue to saute until tempeh is golden-tinged and vegetables are soft, about 7 minutes. Stir in coconut aminos (or a little less soy sauce, if using) and seasonings. Fold in chopped spinach, cover, and remove from heat.
    3. Scrape inside of baked squash with fork to remove spaghetti-like strands and place strands in clean dish towel, reserving squash boats. Squeeze strands until barely moist and place on cutting board. Coarsely chop. Add to tempeh/spinach mixture along with ricotta and half the mozzarella. Fold together until evenly mixed. Add more seasonings to taste, if you wish.
    4. Place squash boats, cut side up, on baking sheet. Spoon mixture evenly into boats. Sprinkle remaining mozzarella and Parmesan evenly over each.
    5. Increase oven temperature to 425°F. Bake for 20 minutes or until piping hot. Then turn oven to broil, and broil squash until cheese is bubbly and golden, about 30 seconds.

    Notes

    Each serving contains: 366 calories; 24 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 32 g total carbohydrates (12 g sugars, 5 g fiber); 440 mg sodium

    Vegan Blueberry Crumble Top Tart

    Eating a rainbow of colorful foods, including dark blue and purple, is essential to good health. Considered the king of antioxidant-rich foods, the rich blueberries in this delectable tart are especially amazing health givers.
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    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    • 1 cup oat flour
    • ½ cup almond flour
    • ½ cup coconut flour
    • ¼ cup coconut or raw sugar
    • ⅓ cup coconut oil softened, plus extra for oiling tart pan
    • 2 tablespoons plain coconut or tofu yogurt
    • 2-3 tablespoons ice water
    • 3 cups fresh blueberries
    • 2 tablespoons cornstarch
    • 3 tablespoons sliced natural almonds

    Method
     

    1. Preheat oven to 400°F. With coconut oil, grease 9 inch high-sided tart pan with removable bottom.
    2. In food processor, combine oat, almond, coconut flour, and coconut sugar. Pulse to blend. Add softened coconut oil and yogurt and pulse until crumbly. Add ice water, 1 Tbsp at a time, until mixture begins to stick together. Remove 1/4 of the mixture and place in small bowl. Refrigerate while preparing tart shell. Place remaining 3/4 of dough into oiled tart pan, pressing mixture into bottom and halfway up the sides.
    3. In another bowl, combine blueberries with cornstarch. Toss to evenly coat. Tumble into prepared tart pan. Remove remaining quarter of dough and add sliced almonds. Toss to mix. Sprinkle berries overtop. Place tart pan on baking sheet and bake in lower third of preheated oven for 25 to 30 minutes until crust is golden. Remove to rack to cool. Refrigerate.
    4. To serve, remove tart pan sides from chilled tart and cut tart into wedges. It’s delicious with coconut yogurt infused with lemon zest.

    Notes

    Each serving contains: 235 calories; 5 g protein; 12 g total fat (7 g sat. fat, 0 g trans fat); 29 g total carbohydrates (11 g sugars, 6 g fiber); 4 mg sodium

    By Irene McGuinness

    Article Courtesy of Alive Magazine