Best non-alcoholic beer Canada

Since the start of the pandemic, alcohol sales have skyrocketed. A recent StatsCan survey conducted in January 2021 found that nearly a quarter of Canadians who drank alcohol before the pandemic increased their use. According to Emily Jenkins, an associate professor of nursing at the University of British Columbia, who studied the connection between mental health and substance use during the pandemic with the Canadian Mental Health Association, we’re looking at about a 20 percent increase.Jenkins points to the pandemics unprecedented stressors as the driving force behind increased rates of drinking. People are stressed about job security, changing economic situations, relationship changes and challenges, she says. Then theres the feelings of isolation, shifting changes on what we can and cant do and then boredom as well.This increased alcohol consumption can exacerbate existing mental health challenges like anxiety and depression, says Jenkins. Alcohol has depressant properties in our body, which means that it slows down activity in the brain and alters the chemical composition of the brain, she says. This impacts peoples mood, things like energy and sleep patterns that are really important to our mental health, concentration and memory. Jenkins is most concerned about an increase in risky behaviour, aggression and self-harm that comes along with increased drinking. Alcohol consumption can disinhibit behaviourit puts people at greater risk for these kinds of actions.If you want to cut down on your alcohol consumption, here are some of the best non-alcoholic beers available in Canada.(Related:Trying to Drink Less? These Tasty Summer Mocktails Make it Easy)

Bellwoods Brewery Non-Alcoholic Jelly King

Fans of Toronto-based Bellwoods Brewery’s Jelly King, a dry-hopped sour beer, can now try this non-alcoholic version. With the same tang that traditional Jelly King has (which comes from the yeast and bacteria used in the brewing process), this NA sour makes a great park-hang brew.bellwoodsbrewery.com, $4(Related:A Science-Backed, Data-Forward, Awfully Sobering Guide for Women Who Drink Alcohol)

One for the Road Stone Sofa Kolsch

This clean and refreshing NA ale-lager hybrid is just what you want to crack open on a hot summer day. Brewed in Calgary, the Stone Sofa Kolsch pairs well with nutty cheese, bratwurst and apples or peach crisp.$16/ 6 pack, soberlicious.ca

Mikkeller Limbo Raspberry

This beer from Danish brewing company Mikkeller is brewed with raspberries to give it a fruity and tart flavour, without the alcohol.$18/6 pack, soberlicious.ca

Collective Arts Hazy Pale Ale Non-Alcoholic

From popular Hamilton, Ont.-based craft brewery Collective Arts, this NA option is brewed as a traditional New England hazy pale ale, but with a special yeast to maintain its light, slightly-hoppy taste.$3, lcbo.com

One for the Road Brewing Proceed with Caution Amber

This non-alc lager showcases both malt and hoppy flavours for a great anytime beer.$16/ 6 pack, soberlicious.ca

So.Beer Refresh

With notes of malted barley and a clean finish, The Naked Collective’s non-alcoholic drink also includes Beta Glucan which supports our immune health.thenakedcollective.com, $30/12 pk(Related:This Homemade Ginger Beer Is What You’ll Be Drinking All Summer Long)

Partake Pale

This award-winning brew uses fruity and floral hops and bright flavours like citrus and pine to create a deliciously dry and crisp alcohol-free beer.drinkpartake.com, $30/12 pk(Related:CBD Drinks Are Everywhere Will They Help Me Relax?)

BSA Non-Alcoholic Beer Raspberry Sour

From Montreal-based Bire Sans Alcool, this pick is a raspberry sour that’ll satisfy even the pickiest sour beer lover.well.ca, $4(Related:19 Meals and Treats to Make Before Summer Ends)

Sober Carpenter Belgian White

This flavourful Belgian-style beer is rich and hazy. Sober Carpenter suggests pairing the brew with seafood or salads to bring out the drink’s orange and coriander flavours.sobercarpenter.ca, $40/12 pk(Related:Why You May Want to Start Drinking Red Raspberry Leaf Tea This Year)

Libra Hazy IPA

From Charlottetown, PEI, this 0.4 percent alcohol IPA has delicious flavours like mango and tropical fruits.drinklibra.ca, $33/12 pkNext, meet Acid League, the Canadian company making complex, alcohol-free wine proxies.

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Pizza Al Taglio

Makes 1 (12 15-inch)

Ingredients

Pizza Dough

• 6 1/3 cups (820 g) bread flour
• 1 1/3 cups (200 g) spelt or whole wheat flour
• 3 cups (750 ml) water, room temperature
• 1 cup (200 g) sourdough starter
• 5 tsp (25 g) fine sea salt
• 3 tbsp (45 ml) extra virgin olive oil, divided, + more oil or butter for greasing the baking sheets
• Semolina rimacinata or all-purpose flour, to dust your work surface

Pizza

• 1/2 recipe Al Taglio Pizza Dough (enough for one pizza)
• 1 lb (450 g) fingerling potatoes or 2 large Yukon gold potatoes, scrubbed
• 6 fresh rosemary sprigs (2 whole and 4 chopped), divided
• 1 tsp black peppercorns
• Extra virgin olive oil
• 5 oz (142 g) smoked provolone or smoked cheddar, sliced
• 2 balls (5.2 oz/150 g or about 1 cup) buffalo mozzarella
• 1 small yellow onion, thinly sliced (about 1 cup)
• Freshly ground black pepper 1 cup finely grated parmesan

Directions

Pizza Doughhydrate the flours: In the bowl of a stand mixer with a hook attachment (or in a very large bowl using a rubber spatula), com- bine the flours with the water. Mix on the lowest setting until a shaggy mass forms. Turn off the mixer and let it rest for 10 minutes.Mix or knead the dough: Add the sourdough starter and salt and continue to knead until the dough is smooth and relatively uniform, about 10 minutes. Transfer the dough to a clean surface and scrape out the mixing bowl using a dough scraper, discard- ing any dried bits. Generously oil that same bowl with 2 tbsp olive oil and place the dough inside. Cover the dough and rest it at room temperature for 30 minutes.Fold the dough and let it rise: Starting with the edge farthest away from you, gently lift and fold the dough in half over itself. (This motion should be done confidently to stretch the dough without ever tearing it.) Rotate the bowl 90 degrees and repeat the same process until the dough has been folded on itself for a total of four times, rotating the bowl after each fold. Cover the dough and rest it at room temperature for 30 minutes. Repeat the folding process two more times, resting the dough 30 minutes at the end of each folding session. The whole process should take about 1 hours.Divide the dough: Transfer the dough to a lightly floured surface by flipping the bowl over and letting the dough slowly fall out.Using a dough scraper, divide the dough in half.Corner toward the center of the dough. Then fold the dough on itself twice as if you were folding a piece of paper to put in an envelope. Use the dough scraper to tuck the edges and create a smooth and even oval shape. Put the dough back in the same oiled container.Cover and chill in the fridge for 2 days. During this time, the dough should proof gently, becoming lighter and springier to the touch.It can be stored in a lightly oiled, sealed container in the fridge for up to 3 days or frozen for a few months.When you are ready to make your pizza, proof the dough again: Grease two baking sheets with olive oil (or use butter for an extra-crispy bottom crust). Uncover the dough and coat lightly with 1 tbsp olive oil. Carefully transfer each dough portion onto the baking sheets, keeping the top side of the proofed dough facing up. Using your fingertips, gently press down on the surface of the dough to release some of the air. Cover with a damp towel and let it rest in a warm spot for at least 30 minutes and up to 3 hours. (The longer the dough proofs, the more relaxed it will become, making it easier to stretch but also more fragile.)Stretch the dough: Once the dough has proofed, uncover it and start stretching it by lifting it from the bottom to make sure no air gets trapped underneath. Gradually and gently stretch out the corners of the dough toward the edges of the baking sheet.Continue working with your fingertips to stretch the dough until its about the same size as the baking sheet. Press the dough firmly into the corners. Repeat this process with the remaining portion of dough. Your al taglio is now ready to welcome toppings.PizzaTemper the dough: If your dough is in the fridge, remove it and let it temper while you cook the potatoes. If its still proofing on the counter, leave it there.Cook the potatoes: Bring a pot of salted water to a boil. Add the potatoes, two rosemary sprigs and the peppercorns and simmer until the potatoes are fork-tender but not falling apart, 20 minutes for fingerlings and 2535 for larger potatoes. Remove the potatoes from the pot and let them rest for a few minutes.Once they are cool enough to handle but still warm, peel the skins off using a small paring knife. Put the potatoes in a bowl and break them into rough chunks. Add 2 tbsp olive oil and toss to coat.Preheat the oven: Place a rack in the upper and lower thirds of the oven. Preheat the oven to 500F.Stretch the dough: Once your dough is done proofing and you are ready to make your pizza, stretch it as directed in the al taglio dough recipe (p. 104 or 106).Top the pizza: Distribute the provolone on the pizza, reaching as close to the edges as possible. Break the buffalo mozzarella into small pieces and disperse evenly. Top with the crushed potatoes, sliced onions and chopped rosemary.Bake the pizza: Place the pizza on the bottom rack, moving it to the top halfway through, and bake until the crust is golden brown and the onions are charred in spots, 1215 minutes.Finish the pizza and serve: Garnish with more olive oil, freshly ground black pepper and freshly grated parmesan. Cut into squares and enjoy!Excerpted from Salad Pizza Wine by Janice Tiefenbach, Stephanie Mercier Voyer, Ryan Gray and Marley Sniatowsky. Copyright 2023 Janice Tiefenbach, Stephanie Mercier Voyer, Ryan Gray, and Marley Sniatowsky. Photographs by Dominique Lafond. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: Shake Up Pizza Night with this Riff on the Classic Grandma Slice

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Mango Coconut Tapioca Pudding

Pudding Sakoo Mamuang Sohd |

Serves 4 to 6Cooking Time : 30 minutes

Ingredients

• 1 cup (250 ml) coconut milk
• 1 pandan leaf, tied into a knot (optional; see note below )
• 5 to 7 tablespoons (62 to 75 g) finely chopped palm or granulated sugar (see note)
• teaspoon (1 ml) table salt
• 2 tablespoons (15 g) rice flour
• 2 tablespoons (30 ml) water
• cup (85 g) small tapioca pearls
• cup (10 g) julienned young coconut meat, fresh or canned
• 2 to 3 sweet ripe mangoes, cut in -inch (1.2 cm) cubes

Directions

Bring at least 6 cups (1.5 L) water to a full boil over high heat to cook the tapioca pearls. Make the coconut cream by placing the coconut milk and pandan leaf in a small pot and bringing the milk to a boil over medium heat. Add the sugar and salt; stir until dissolved.Dissolve the rice flour in the water, then pour it into the coconut milk while you stir with a rubber spatula. Keep stirring constantly until the coconut milk returns to a boil and the mixture has thickened. Remove the coconut cream from the heat, discard the pandan leaf, and let cool.Sprinkle the tapioca pearls into the boiling water and stir until the water returns to a boil. Then stop stirring and let them boil for 12 to 13 minutes. Meanwhile, prepare a small bowl of cold water to check doneness.Check the doneness of the pearls by putting a small amount into the cold water. The pearls are done when any white centers remaining in the pearls look no larger than a tiny dot.Drain the pearls through a metal fine-mesh sieve and run cold water through them until completely cool. Shake off excess water and transfer to a mixing bowl. If youre not ready to serve, you can leave them at room temperature, covered, for up to 4 hours. For the best texture, its better to not refrigerate them.To assemble, stir the coconut cream (it can be warm, room temperature, or cold) and the young coconut meat into the pearls, mixing well. You can taste the pudding with a piece of mango and add more sugar and/or salt as needed, depending on the sweetness and tartness of the mangoes.Spoon into a small serving bowl and top with a generous helping of mango pieces. Serve within 30 minutes of mixing. The tapioca pearls will continue to absorb moisture from the cream as they sit, so the longer they sit, the less soft and creamy the texture will be. If you have any leftovers, you can store them in the fridge, but the texture will not be as good the next day.

Notes

If not using pandan leaf, use palm sugar instead of granulated sugar for added flavor.If the mango is very sweet, use less sugar, and vice versa. Also, if youre serving right after assembly, use less sugar, as the sugar will not have had time to absorb into the pearls and the dish will taste sweeter than if it had.Make sure you use the tiny tapioca pearls that are no larger than 1/16 inch (2 mm) in diameter; theyre available in white or a mix of pink, green, and white.Do-ahead: You can make the coconut cream in advance and either keep it at room temperature for up to 8 hours or refrigerate it for up to 3 days.Tapioca pearls can be cooked up to 4 hours in advance and left at room temperature.Excerpted fromSabaiby Pailin Chongchitnant. Copyright 2023 Pailin Chongchitnant. Photographs by Janis Nicolay. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: Have 45 Minutes? That’s All You Need for This Yellow Curry and Beef Recipe

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Is there really zero health difference between brown and white sugar?

Theyre pretty much the same, except brown sugar is less processed than white sugarwhich may or may not bother you. Brown sugar also has more of an earthy taste to it, so instead of choosing it for believing its a healthier option for you, choose it just for its taste. For example, I like to use brown sugar when I make muffins.

Surely, natural sugars like maple syrup, honey, and fruit sugars are a bit healthier than white and brown sugar, right?

There isn’t that much of a difference. Theyre all going to increase your blood sugar in the exact same way. Honey is helpful when you have a sore throat, since it contains antioxidants [which have an anti-inflammatory, soothing effect]. But you can also get antioxidant benefits from other foods in your diet. Instead of worrying about the healthiest sugar, be more mindful of how much sugar you’re consuming overall in your diet.(Related: 12 Easy Food Swaps to Reduce Your Sugar Intake)

Even manuka honey? Its known for boasting so many health benefits!

Sugar is sugar! You can get those benefits from other foods, too.

Okay, so same thing with coconut sugar?

Yeah, pretty much the same thing. Researchers have found it does have some extra healthy properties, like vitamin C and more potassium than white sugar. So for those reasons, coconut sugar can be seen as a great choice. But again, how much coconut sugar are you actually having? A banana gives you a great amount of potassium, having an orange gives you a great amount of vitamin C. So do you really need to substitute your white sugar for coconut sugar, which is generally a little bit more expensive than white sugar? Even looking at the glycemic index [which is the number given to each food on how quickly it will increase your blood sugar] between coconut sugar and white sugar, it’s not that different.

What are your thoughts on artificial sugar?

About the recent study on erythritol, Im not really concerned. The headlines have jumped the gun and made conclusions where there shouldnt be. The study shows a correlation, but not a causation, between erythritol and heart disease. The participants in the study were already at higher risk for heart disease, meaning that the results may not apply to everyone. There isnt enough research right now to suggest that this sugar substitute should be eliminated. There is definitely room for more research on erythritol as well as other sugar substitutes. My recommendation is the same as always, enjoy the sweetener you like, but be mindful of how much you are consuming.

Do you ever recommend artificial sugar to clients?

It depends on the person. There are limits as to how much you can consume. Diabetes Canada has made recommendations based on the science we currently have [you can view those here], but you’d have to be consuming a lot to be even close to surpassing those recommendations.I suggest limiting sweeteners during pregnancy, as there is still not a lot of research around how they can really impact a babys development. I also suggest avoiding sweeteners to anyone with phenylketonuria, digestive distress or an allergy to sulfonamides, and children under 2.On the other hand, if you’re a diabetic person who has high blood sugar, sugar substitutes can be valuable because they can make a difference in your health as they can help lower your blood sugar level.

So, sugar substitutes are safe in small amounts. Is there any other concern around them we should know about?

The sweetness from artificial sweeteners can trick your body into thinking it’s getting a blood sugar rise, but they don’t actually raise your blood sugar. So what happens is you end up getting more sugar cravings later on, which means you may end up eating more sweets.

What about fructose? Do we really have to be worried about sugar from fresh fruit?

Fruit offers so many additional benefits that you don’t really need to worry about the sugar that’s in it. Fruit also has fibre, which helps the body digest food more slowly, so sugar from fruit will be absorbed more slowly too. That means when you eat a fruit, your blood sugar will rise gradually like a hill and come down slowlyinstead of spiking and droppingso you feel better than you would if you ate something like a cookie. Theres no need to avoid fruit because of the sugar content. No one is diabetic or has heart disease or obesity because they’ve eaten too much fruit.

So, in summary, eat the sugar you want but be mindful of how much you consume?

Exactly. Food should be fun. Enjoy it. Be mindful of your sugar intake and reduce it when its convenient to do so.This interview has been edited and condensed for clarity.Next: The Healthiest Milk for Your Coffee, According to Registered Dietitians

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Quick Yellow Curry with Beef

Gaeng Garee Neua |

Serves 4Cooking Time: 45 minutes

Ingredients

Yellow curry paste

• 0.7 ounce (20 g) mild dried red chilies, cut in -inch (1.2 cm) chunks
• 1 tablespoon (15 ml) coriander seeds, toasted 1 teaspoons (7 ml) cumin seeds, toasted
• teaspoon (2 ml) white peppercorns 1 teaspoon (5 ml) table salt
• 1 stalk lemongrass, bottom half only, finely sliced
• 2 tablespoons (15 g) chopped ginger
• 2 tablespoons (15 g) chopped galangal
• 1 tablespoon (8 g) chopped turmeric, or teaspoon (2 ml) ground turmeric
• 6 cloves (30 g) garlic, chopped
• cup (70 g) chopped shallots
• 1 tablespoon (15 ml) curry powder
• 2 teaspoons (10 ml) fermented shrimp paste (optional)

Curry and beef

• 1 pounds (675 g) chuck top blade steak (see note)
• 1 teaspoon (5 ml) table salt
• 5 to 6 tablespoons (75 to 90 ml) yellow curry paste, store-bought or homemade, divided
• 2 cups (500 ml) coconut milk, divided
• 1 tablespoons (18 g) finely chopped palm sugar, packed
• 1 to 2 tablespoons (15 to 30 ml) fish sauce 1 tablespoon (15 ml) tamarind paste, store-bought (optional)
• 10.5 ounces (300 g) waxy potatoes, such as new or red-skinned potatoes, cut into 1-inch chunks
• medium (120 g) yellow onion, julienned
• cup (100 g) halved cherry tomatoes Jasmine rice, for serving

Directions

For the curry pasteUsing a coffee grinder, grind the dried chilies, coriander seeds, cumin seeds, peppercorns, and salt into a fine powder.If using a heavy-duty mortar and pestle, add the lemongrass, ginger, galangal, and fresh turmeric, and pound into a fine paste. Add the garlic and shallots, and pound into a fine paste. Add the ground chili mixture and pound until well combined. Add the curry powder, ground turmeric, and shrimp paste; pound to mix.If using an immersion blender, place the lemongrass, ginger, galangal, and turmeric in a narrow container, such as a glass measuring cup.Then top it off with the garlic, shallots, and shrimp paste (it is easier to blend with the moister ingredients on top). Use the immersion blender to blend everything until fine. You will need to lift and reposition the blender several times, stopping to scrape the bottom and bringing it to the top halfway through. Once the mixture is fine, add the ground chili mixture, curry powder, and ground turmeric, and blend to mix.Use right away, store in the fridge for up to 3 days, or divide into two portions and freeze for up to a few months.For the curry with beefSlice the steak into 1/8-inch (3 mm) pieces, removing any silver skin on the exterior (the little strip of connective tissue running through the middle of the steak is fine to leave).Place the beef in a medium pot and add just enough water to sub- merge it. Add the salt and 1 tablespoon (15 ml) curry paste and stir to mix; bring to a simmer over high heat. Turn the heat down to low and simmer for 20 to 25 minutes, until fork-tender. The timing will vary if you use a different cut of meat. Skim off any scum that floats to the top.While the beef cooks, make the curry sauce. In a medium pot, bring cup (185 ml) coconut milk to a boil over medium-high heat, then add the remaining curry paste and stir to mix well. Turn the heat down to medium and stir frequently until the mixture is very thick and the coconut oil separates from the paste, about 5 minutes (the oil may not separate depending on the coconut milk youre using; this is okay).Add the remaining coconut milk, sugar, 1 tablespoon (15 ml) fish sauce, and the tamarind paste to the curry. Stir to mix, then bring to a boil over medium-high heat.Add the potatoes and onions, and simmer for 5 minutes, then remove from the heat while you wait for the beef to be done; the potatoes should not be fully cooked at this point.Once the beef is tender, use a slotted spoon to transfer only the beef into the curry. Then add only as much of the beef cooking liquid as needed to keep everything barely submerged. Taste the sauce and adjust the seasoning with more fish sauce, tamarind, or sugar as needed.Turn the heat to medium and simmer the curry for another 5 to 10 minutes, until the potatoes are fully cooked.Stir in the tomatoes, turn off the heat, and allow the tomatoes to soften in the residual heat for 1 to 2 minutes. Serve with jasmine rice.Cooking Beef Out of the Curry: Why not just simmer the beef in the curry itself, you ask? The technique used in this recipe is one thats commonly used in Thai cuisine when cooking with beef, for a couple of reasons. When you simmer the beef, you will notice a lot of brown scum in and on top of the liquid, which would discolor the otherwise beautiful curry sauce. As well, many Thai people dont like the strong beef flavor that would be in the curry if it were all cooked together, especially because beef in Thailand can be quite gamey. And, in our weeknight-friendly case, it also saves time so that we can make the rest of the sauce while the beef is doing its thing.Do-ahead: The whole curry can be made up to 3 days in advance and reheated. If reheating, be sure to not overcook the potatoesor add them when serving.Notes: If you cant find chuck top blade, you can choose other cuts of beef that are flavorful but not too tough. Most inexpensive steaks sold for marinating and grilling fit this bill, and if possible, choose one that is not too lean. If you have time to cook, you can choose any stewing beef and increase the cooking time accordingly.If you dont have tamarind paste, no need to buy or make it just for this recipe. We just need a little bit of acid to brighten up the sauce, so a few dashes of Worcestershire sauce or a squeeze of lime at the end will also do.Excerpted fromSabai by Pailin Chongchitnant. Copyright 2023 Pailin Chongchitnant. Photographs by Janis Nicolay. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: A Simple Recipe for Old-School Pad Gaprao

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Old-School Pad Gaprao

Pad Gaprao Moo Kai Dao |

Serves 4Cooking Time: 10 minutes, plus 5 to 10 minutes if frying eggs

Ingredients

• 2 to 3 Thai chilies, or as many as you can handle
• 1/3 cup (40 g) chopped mild red peppers
• 7 cloves (35 g) garlic
• Oil for frying eggs (optional)
• 4 eggs (optional, see note)
• 2 to 3 tablespoons (30 to 45 ml) neutral oil
• 1 pound (450 g) lean ground pork
• 2 tablespoons (30 ml) fish sauce
• 2 teaspoons (10 ml) granulated sugar
• 1 cups (22 g) holy basil or Italian basil leaves (see note)
• Jasmine rice, for serving

Notes: Pad gaprao is typically paired with a fried egg when served as a one-dish meal. If serving as part of a multi-dish Thai meal, you can omit the egg.You might be tempted to use Thai basil instead, but Italian basil is actually the better substitute.

Directions

Using a mortar and pestle, pound the Thai chilies until fine, then add the mild red peppers and garlic and pound into a rough paste.If youre making fried eggs, make them now. In a small nonstick frying pan, heat about 1/3 inch (8 mm) of oil over medium-high heat. Test the temperature of the oil by adding a little piece of vegetable scrap, like the garlic or pepper, and it should bubble excitedly right away. Once the oil is hot, add 1 egg. The white should bubble up right away. Using a spoon to occasionally baste the top of the egg with oil to help it cook faster, cook for about 1 minute for a runny yolk, or 2 minutes for a set yolk. You want the white crispy and browned, so if its not browning, turn up the heat. Remove the egg from the pan and drain on paper towel; repeat with the remaining eggs.Place a wok on medium heat, then add the oil and garlic-chili paste. Stir for about 2 minutes, until the smallest bits of garlic start to turn golden.Turn the heat up to high, add the ground pork, then quickly toss to mix with the garlic-chili paste. Add the fish sauce and sugar, and keep tossing and breaking up the pork until it is fully cooked.Turn off the heat, then add the holy basil and cook just until wilted. Taste and adjust the seasoning with fish sauce and sugar as needed.Plate and serve with jasmine rice. If serving as a one-dish meal, place the rice on a plate, spoon the pork over it, and top everything with the fried egg.Tip:I usually say you can make things as spicy as you want, but for the real pad gaprao experience, you should make it as spicy as you can handle! But it’s not just about the heat, as chilies also provide flavor that’s important to this dish. This is why we use mild and hot chilies; the mild ones add the needed chili flavor without making the dish too spicy. Red bell pepper will work, but preferably something smaller and less watery. The seeds and pith can be removed to reduce heat.Excerpted fromSabaiby Pailin Chongchitnant. Copyright 2023 Pailin Chongchitnant. Photographs by Janis Nicolay. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: How to Make Egg Fried Rice (And Use Up Fridge Leftovers) 

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Leftover Anything Fried Rice

Kao Pad Kong Leua |

Serves 2Cook time: 5 minutes

Ingredients

• 2 tablespoons (30 ml) neutral oil
• 6 cloves (30 g) garlic, chopped
• 2 large eggs
• 2 cups (375 g) cooked jasmine rice (see sidebar on p. 203)
• 1 tablespoon (15 ml) soy sauce, preferably Thai (use a bit less if your leftovers are salty)
• 2 teaspoons (10 ml) fish sauce
• 1 teaspoon (5 ml) granulated sugar
• teaspoon (1 ml) ground white pepper
• 4.6 ounces (130 g) leftover protein, shredded or chopped
• 1 green onion and/or 4 to 6 sprigs cilantro, chopped

For serving

• English cucumber slices Lime wedges
• Prik nam pla (fish sauce & chilies condiment)

Directions

Place a wok on medium heat and add the oil and garlic. Once the garlic bubbles, stir for 1 to 2 minutes, until the smallest pieces start to turn golden.Add the eggs, scramble slightly, then let them set about halfway before stirring to break up the pieces.Turn the heat up to high, then add the rice, soy sauce, fish sauce, sugar, and pepper; toss to distribute the sauce evenly.Add the protein and toss to mix, then let the rice sit without stirring for 10 to 15 seconds so that it can toast and develop some browning and flavor. Toss to mix and repeat this toasting step a few more times. Turn off the heat, then taste and adjust the seasoning.Toss in the green onions and/or cilantro to taste, then plate and garnish with more fresh herbs, if desired. Serve with cucumber slices, lime wedges, and some prik nam pla, if you wish.Tip 1: Use Those Drippings! I first used this recipe with leftover supermarket rotisserie chicken, and if youve ever had rotisserie chicken, youll know that at the bottom of the container lie delicious chicken juices. And the same might be true with whatever leftover meats you havedrippings or juices sitting at the bottom of the plate. This is liquid gold that should absolutely go into your fried rice. However, be mindful of how salty the liquid is, and cut down on the soy sauce or fish sauce accordingly. Also, dont add more than 2 to 3 tablespoons (30 to 45 ml) liquid for this recipe, so as to not make it too wet.Tip 2: Old, cold rice for fried rice is great, but you dont need it. If cooking fresh rice, wash the rice at least three times, until the water runs clear, then use a little bit less water to cook it than you normally would (I do a one-to-one ratio for jasmine rice). If you have time, spread the rice out onto a plate to let it dry out before cooking. I also recommend weighing the cooked rice for accuracy, but if measuring by cup, press the rice in just enough so there arent any big gaps, but do not pack it tightly. Finally, if you dont have a large wok, I recommend cooking in two batches to maximize rice toasting, though you can cook all the protein at once.Excerpted from Sabai by Pailin Chongchitnant. Copyright 2023 Pailin Chongchitnant. Photographs by Janis Nicolay. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: 3 Cozy, Delicious Thai Recipes to Try at Home

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Pea and Basil Pesto

Makes: 1 cup prep time: 5 minutes cook time: 10 minutes

Ingredients

• cup pine nuts, toasted
• 1 cup frozen peas, thawed
• 2 cloves of garlic, smashed
• cup olive oil
• 3 tbsp lemon juice
• 1 cups fresh basil leaves, packed
• 1 tsp salt

Directions

1. Add pine nuts to a small skillet set over medium heat. Toast, tossing frequently, until lightly golden and fragrant, 3 to 5 minutes.2. Combine pine nuts, peas and garlic in the bowl of a food processor or blender and pulse until peas and nuts are mostly broken down. Add olive oil, lemon juice, basil and salt and continue to pulse, scraping down the sides of the food processor or blender as needed, until well combined and smooth. Avoid over-blending, this can cause the basil to bruise and turn brown.3. Use immediately or store in the refrigerator in an airtight container, covered with a thin layer of olive oil, for up to three days.Two options:Tip: Try swapping out pine nuts for walnuts or blanched almonds and basil for mint or arugula.Next: Pesto, the Perfect Spring Foodand It’s Healthy Too

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Think beyond the garnish

Herbs provide the defining flavour in a pesto and, bonus, theyre super healthy. Herbs are actually an extension of the leafy green family, and like other leafy greens, herbs are high in vitamins A, C and K.Many herbs, like basil, oregano, dill and cilantro, also contain polyphenolsplant compounds with antioxidant and anti-inflammatory properties. Polyphenols can be protective against cardiovascular disease and type 2 diabetes: They may lower blood sugar and help to prevent blood platelets from clumping together, which can create a clot, narrow arteries and cause deep vein thrombosis, stroke and pulmonary embolism.

Sneak in other greens (or beans!)

No herbs? No problem. Using greens like kale, arugula and spinach is a great alternative. Not only will you be upping the nutrient content, it also provides an opportunity to use leftover greens (arugula stragglers, Im looking at you). Dont discount the tender greens attached to other vegetables, like beets, turnips and carrots: These are edible and are good candidates for pesto too. You can also add nutrients by blending in other vegetables and legumes, like roasted bell peppers, cooked zucchini, peas or edamame for added fibre and protein.

Keep it fresh

To make a flavourful pesto that will keep well, there are a few key things you should keep in mind. First, make sure you toast your nuts or seeds. Toasting until golden and fragrant heightens their flavour so nuts taste even more buttery and complex. My preferred method is to dry toast in a pan on the stovetop, where I can give them an occasional shake to nudge browning along. Nuts can turn the corner from golden brown to burnt quickly, and its harder to keep track when theyre in the oven. Once your nuts are nice and toasty, blitz them together with herbs, grated cheese, seasonings and oil to craft your pesto.To keep your pesto bright green, use fresh, perky herbsbruised herbs will lead to murkier pesto. Be sure to pat the herbs dry before use. To prevent browning in the fridge, cover the pesto with a thin layer of olive oil or press plastic wrap against the surface to make a barrier against oxidation. That being said, just because your pesto is more Oscar-the-Grouch green than a vibrant emerald doesnt mean it wont be tasty!

Use it on pretty much anything

Go off-script and think beyond basil to unlock infinite possibilities. Try using toasted pumpkin seeds, cilantro and lime juice, then spread it on tortillas to make breakfast burritos or drizzle it over tacos. Make use of the end of a jar of roasted red peppers or sun dried tomatoes: Blend them up with olive oil, toasted walnuts, anchovies and chili flakes for a flavour bomb of a pasta sauce.Try spreading pesto onto bread for sandwiches or as the base of a pizza. Dot pesto onto the whites of your eggs just after they hit the pan for pesto-laced fried eggs. You can also add easy flavour to proteins like chicken breast or salmon filets by covering them with a layer of pesto just before roasting.Add a little olive oil or lemon juice to thin out your pesto and you have a salad dressing. Or, stir a bit of pesto into yogurt, sour cream or mayonnaise for quick dip for crudit or to serve with smashed potatoes.Any way you spread, dollop or drizzle it, pesto helps to make nutritious foods like greens, vegetables and lean meats more exciting. Let the fridge foraging begin!Laura Jeha is a registered dietitian, nutrition counsellor and recipe developer. Find out more at ahealthyappetite.ca.Next: A Spring-Perfect Recipe for Pea and Basil Pesto

The post Pesto, the Perfect Spring Food—and It’s Healthy Too appeared first on Best Health.

Chip Away

Best Health: Chips made with avocado oil and olive oil are healthier than ones made with vegetable oil, right?Vronique Guitard: Chips are chips! While olive and avocado oil are healthy fats, the type of oil used in making chips wont make a huge nutritional difference in your overall health. Ultimately, pick chips you truly enjoy and eat them mindfully, on occasion.BH: Are flavoured chips worse for you than plain?VG: Chips flavoured with herbs, spices and flavourings are not any more harmful or unhealthy, and are often more tasty and enjoyable.Staff Fave: Humble Potato Chips The Original, $5, Great Canadian Superstore We love that these chips are made from Ontario-grown potatoes, cut thick for extra crunch, and that the packaging is plastic-free and industrial compostable certified.Also Pictured: Cape Cod Original, $6, Whole Foods | Hardbite Honey Dijon, $5.30, Great Canadian Superstore | Siete Grain Free Tortilla Chips Lime, $7, Great Canadian Superstore

Puff Piece

BH: Popcorn is often low in cals and made with only three ingredientsdoes that make it healthier than chips?VG: If the goal is to eat a lower calorie snack, then yes. Compared to most chips, popcorn is also a fibre-containing whole grain. Fibre provides many health benefits, such as increasing your feeling of fullness.BH: And popcorn made with coconut oil is extra healthy, right?VG: Not quite. Popcorn cooked in coconut oil, ghee, etc. actually isnt healthier than other alternatives, and will likely have more saturated fat per serving. If saturated fat is of concern, keep serving sizes moderateor better yet, pop your own popcorn and add a small amount of fat of your choosing, whichever flavour you like best.BH: Okay, but veggie puffs made with rice, quinoa, and veggies are obviously healthier.VG: Veggie puffs may sound healthier, but in the end, theyre just chips!Staff Fave: Himalayan Pink Salt Popcorn, $5.50, Farm BoyThis salty treat comes in a ginormous bag, which is importantwe gobble it by the fistful.Also Pictured: LesserEvil Popcorn Oh My Ghee!, $5.50, Great Canadian Superstore | Off the Eaten Path Garden Crisps, $5.50, Great Canadian Superstore | GoGo Quinoa Pink Salt & Vinegar Puffs, $4, Great Canadian Superstore

Veg Out

BH: Are veggie, seaweed and coconut chips a better choice than potato chips?VG: Chips made with other ingredients (such as chickpeas) may offer interesting nutrient profiles like a higher fibre or protein content.BH: Ah, knew it.VG: But waitchips are chips, remember? So they may still be high in saturated fats and sodium.Staff Fave: Terra Chips Original, $8, Whole FoodsThese taro and sweet potato chips get our vote because they’re high in fibre (12 percent of your daily value!) and super tasty.Also Pictured: Veggie Sticks, $4.50, Farm Boy | Chips Original, $8, Whole Foods | Crispy Beetroot Slices, $3, Whole Foods | Hungry Buddha, $3, Loblaws | The Good Bean Chickpeas in Chili and Lime, $5, Great Canadian Superstore | Crispy Seaweed, $6, Great Canadian Superstore

Wise Crack

BH: Are wheat-free crackers a healthier choice?VG: The only ingredients you should avoid are the ones you are allergic to or need to avoid for medical reasons. When choosing crackers for a snack, look for ones that are low in saturated fats and sodium (around 5% or less Daily Value for saturated fats and sodium), and have a high amount of fibre (more than 15% DV).BH: Is it worth choosing crackers made with whole grains?VG: Sure. It may mean youre getting more beneficial fibre, which can help make you feel fuller, balance blood sugars, lower blood cholesterol and help with bowel regularity. Look for 100% whole grain and whole grains at the beginning of the ingredients list. Crackers made with 100% whole wheat are also a whole grain choice.Staff Fave: Raincoast Crisps Fig & Olive, $8, Whole FoodThis be-all, end-all fancy cracker perfectly combines crunchy grains and nuts with chewy dried fruit. Great on its own, magic as the base for a shingle of sharp cheese.Also Pictured: Nud Everything Flax Crackers, $7, Great Canadian Superstore | PC Gluten-Free Cauliflower Crackers, $6.50, Great Canadian Superstore | Marys Organic Real Thin Crackers, $8, Whole Foods

Do the Twist

BH: Are pretzels healthier than chips?VG: Pretzels are typically lower in calories than chips, but they arent a nutritious snack on their own.BH: So, skip them?VG: Not if you like them! Just pair them with a source of protein, like a Greek yogurt dip or a piece of cheese, for a more balanced snack. Add a piece of fruit or some veggies for some extra fibre to boot.Staff Fave: Peanut Butter Filled Pretzel Bites, $8, Farm BoyThe unholy combo of creamy peanut butter and salty pretzel is about as addictive as a snack can get.Also Pictured: Neal Brothers Pretzel Rods, $5.50, Whole Foods | Protein Pressels, $5, Great Canadian Superstore

In a Nutshell

BH: Should we be eating rawnot salted or roastednuts?VG: Not true! Just keep the serving size to about cup per day to reap the health benefits of nuts (theyre a source of healthy fats, fibre and protein) without overdoing it on calories. And limit salted nuts if you have high blood pressure or a health condition where sodium should be limited.BH: Are yogurt-covered nuts healthier than chocolate-covered ones?VG: Unless youre making your own yogurt-covered nuts, probably not. Ultimately, both mean the nuts are covered with a sugary coating. If you enjoy yogurt or chocolate-covered nuts (which are super tasty, by the way), eat them in moderation. A small handful is a good amount.Staff Fave: Prana Kabana Maple Sea Salt Nuts, $9.30, Great Canadian SuperstoreGlazed with maple syrup and sprinkled with sea salt, these nuts make an irresistible sweet-and-salty snack that happens to be high in fibre, too.Also Pictured: PC Organics Cherries, Cranberries & Dark Chocolate Trail Mix, $6, Great Canadian Superstore | Elan Organic Sweet and Salty Mix, $6, Great Canadian Superstore | The Peanut Shop New Orleans Creole Style Nuts, $7, Whole Foods | Dill Flavoured Nut Crisps, $4.50, Farm Boy | Handfuel Dry Roasted Pistachios, $10, Whole Foods | Dark Chocolate Covered Double Roasted Almonds, $6.50, Farm Boy

Sweet Escape

BH: Gummies made with “real fruit” are good, right?VG: Although real fruit gummies contain fruit purees, the first ingredient is still sugar. They should still be considered candya source of added sugarsand eaten in moderation. Eating real fruit gummies is not the same as eating actual fruit.BH: What about low-sugar alternatives, like Smart Sweets?VG: These gummies use ingredients such as stevia leaf extract to provide a sweet taste. They also contain high amounts of fibre. If you enjoy the taste and texture of these products, and want to reduce your overall sugar consumption, they are a good choice.BH: And is dark chocolate actually healthy?VG: Dark chocolate (70-80%) will have more antioxidants and trace minerals than milk chocolate due to its higher cocoa content, and it also tends to have less added sugars. But, the antioxidant benefits of dark chocolate can be found in other foodssuch as fruits and vegetables.Staff Fave: GoBio! Organic Wine Gums, $4, Whole FoodsA small handful of chewy, tangy wine gums are our sugar hit of choice.Also Pictured: Chimes Ginger Chew Mango, $5, Whole Foods | Smart Sweets Sour Blast Buddies, $3.30, Farm Boy | RJs Licorice Raspberry Flavour, $4.50, Whole Foods | Theobroma Organic 60% Dark Chocolate with Cherry Chunks, $5.50, Whole Foods | Justins Mini Dark Chocolate Peanut Butter Cups, $7.30, Great Canadian Superstore

Smart Cookie

BH: Are some cookies healthier than others?VG: You can certainly choose options with less added sugars and saturated fats, but I still think of these as sometimes foods. Just enjoy a cookieany cookieafter eating a balanced meal, on occasion.Staff Fave: 365 Gingersnap Cookies, $4, Whole FoodsThese crunchy ginger cookies, made for dunking in your afternoon cup of coffee, pack a spicy kick.Also Pictured: Real Treat Pantry Brown Sugar Shortbread, $7.70, Whole Foods | Cookie It Up White Chocolate Cranberry Shortbread Cookies, $5, Whole Foods | Organic Savr Chocolate Vanilla Sandwich Cookies, $4.70, Whole Foods | PC Organics Chocolate Digestive Biscuits, $5, Great Canadian Superstore | Tates Bake Shop Oatmeal Raisin Cookies, $10, Whole FoodsNext: This Nutrition Expert Is Encouraging You to Eat the Cookie

The post Do Healthy Chips Exist? A Dietitian Weighs In on Our Favourite “Healthy” Snacks appeared first on Best Health.

Brown Butter & Orange Cauli-Couscous Salad

This salad is loaded with lemon juice, orange juice and orange slices, ensuring a pop of zest in every bite. The fatty acid in butter provides antioxidants, fat-soluble vitamins, and omega-3 fats. Recipe: Brown Butter & Orange Cauli-Couscous Salad

Lemony Rainbow Chard with Dried Cranberries

This dish is heart-healthy and full of nutrients. Rainbow chard has 30 percent of your vitamin A needs, while pistachios have antioxidant and anti-inflammatory traits.Recipe: Lemony Rainbow Chard with Dried Cranberries

Pan-Seared Shrimp Toast with Tomato, Lime & Kimchi Mayo

Move over avocado toast! There’s a new toast dish that’s sure to be as pleasing to the eye as it is to the palate, and it takes only 20 minutes to make.Recipe: Pan-Seared Shrimp Toast with Tomato, Lime & Kimchi Mayo

Creamy Lemon Linguine with Spinach

This easy, one-pan linguine combines the tang of lemon with the creaminess of a rich sauce for a perfect flavour balance. Plus, it includes spinach, which is loaded with antioxidants and insoluble fibre, which can aid in digestion and reduce blood pressure levels.Recipe: Creamy Lemon Linguine with Spinach

Almond-Orange Smoothie

Regulate blood sugar, lower cholesterol levels and improve your heart health with this citrus smoothie. This refreshing drink is packed with orange, lemon and lime which will give you a blast of vitamins A, B and C. Recipe: Almond-Orange Smoothie

Lemon-Ricotta Pancakes with Cherry Sauce

These elevated pancakes pack a punch of flavour and take only minutes to make. Plus, they’re health-conscious, as light ricotta provides extra protein, and cherries contain potassium, a nutrient that helps slash the risk of high blood pressure.Recipe: Lemon-Ricotta Pancakes with Cherry Sauce

Soupa de Lima (Lime Soup)

Soupa de Lima is a meaty, tangy flavour explosion that will keep you coming back for more.Recipe: Soupa de Lima (Lime Soup)

Lemony Sugar Snap Peas

These lemony sugar snap peas shine in a simple stir-fry accented with shallots and garlic. This vegan and gluten-free dish is also an immune booster, as sugar snap peas supply three times as much vitamin C as shelled peas.Recipe: Lemony Sugar Snap Peas

Pistachio & Orange Truffle Bites

These truffle bites are low in fat and carbohydrates and pack a punch of protein in every bite. They contain heart-healthy ingredients like orange zest, raw cacao powder and dates.Recipe: Pistachio & Orange Truffle Bites

Lemon Dill Seafood Risotto

This hearty dish is sure to become one of your go-tos. With a big serving of protein in every bowl, this risotto will keep you full without weighing you down.Recipe: Lemon Dill Seafood Risotto

Fig and Prosciutto Salad

Salty prosciutto, savoury fig and sweet orange vinaigrette complement each other perfectly in this fresh and tasty salad. Plus, with 12g of protein per serving and loads of healthy fats, this salad will keep you satisfied all day long.Recipe: Fig and Prosciutto Salad

Roasted-Cauliflower Spaghetti with Lemon

Cauliflower is a super-foodhigh intake is linked to a lower risk of cancer and heart disease. Whip up this tasty pasta in 30 minutes or less to reap all its health benefits.Recipe: Roasted- Cauliflower Spaghetti with Lemon

Lime & Coconut Energy Bites

Fuel your body with these no-bake, six-ingredient energy bites. Lime provides vitamin C, dates are high in disease-fighting antioxidants and nuts deliver a serving of fibre, making these bites perfect for a post-workout snack or a low-carb dessert.Recipe: Lime & Coconut Energy Bites

Lemon Sea Salt Kale Chips

Kale chips make the ultimate snackcrunchy, salty, and healthy. These chips are high in fibre, antioxidants and calcium, and deliver A, B and C vitamins.Recipe: Lemon Sea Salt Kale Chips

Chicken Tagine with Herbed Orange Couscous

This colourful, aromatic stew is a snap to make. Loaded with fibre and packed with protein, this hearty dish provides a punch of flavour in every bite.Recipe: Chicken “Tagine” with Herbed Orange Couscous

Lovely Lemon Squares

This is a dessert you can feel good about. With only 3/4 cups of sugar in a 36 square batch, these tangy squares deliver a healthier alternative to a traditional lemon square without sacrificing taste.Recipe: Lovely Lemon Squares

Sticky Sriracha-Lime Drumettes

These easy-to-make wings will become your new game-day snack. Spicy, sweet, and tangy, these bite-sized snacks are packed with flavour and always satisfy.Recipe: Sticky Sriracha-Lime Drumettes

Meringue Nests with Lemon Curd and Mixed Citrus

Crisp, airy meringues go well with almost any fruit, but because they’re sweet, pairing them with the tart acidity of fresh citrus makes for a balancednot to mention beautiful-dessert.Recipe: Meringue Nests with Lemon Curd and Mixed Citrus

Orange Chicken on Moroccan Couscous

This dish is full of spices like cumin, ginger and turmeric, which promote digestion, aid in inflammation, and are a rich source of iron. Whip it together in under 20 minutes for a delicious, Moroccan-inspired dinner that is sure to become a household staple.Recipe: Orange Chicken on Moroccan Couscous

Lemon Cream Cupcakes

Grated lemon peel and sour cream turn these from ordinary vanilla cupcakes to sophisticated sweets.Recipe: Lemon Cream Cupcakes

Lemon Mint Lamb Chops with Pea Pure

Succulent and meaty, yet surprisingly lean, lamb chops are the star of this spring meal. The pea pure, packed with lemon zest, Greek feta and mint is a fresh and zesty accompaniment.Recipe: Lemon Mint Lamb Chops with Pea Pure

Chickpea and Orange Salad with Tahini Dressing

This 10-minute dish has fewer than 10 ingredients and is a breeze to make. Serve this high-fibre salad with a protein of your choice for maximum nutrients and satisfaction.Recipe: Chickpea and Orange Salad with Tahini Dressing

Roast Turkey with Lemon Couscous

This tasty dish is an elevated, healthier version of traditional stuffing. Couscous is low in fat and high in thiamine and niacin, which can help keep your digestive system and your heart healthy.Recipe: Roast Turkey with Lemon Couscous

Lime Curd Pavlova with Fresh Berries

While most desserts will cause a sugar crash, this pavlova with fresh berries is a light treat that will keep you coming back for more. Plus, you can switch out the lime for lemon, orange or any citrus fruit.Recipe: Lime Curd Pavlova with Fresh Berries

Orange Olive Tapenade

You’ll be transported to Provence, France with this signature olive tapenade dish made with simple, tasty ingredients. It takes only minutes to whip up and works as a dip, spread, or sauce.Recipe: Orange Olive Tapenade

Lemon and Currant Scones

These light and fluffy scones will become a brunch favourite in your house. Serve warm with butter, jam, or fruit preservatives.Recipe: Lemon and Currant Scones

Pistachio Orange White Chocolate Macarons

Macarons might seem like a tricky dessert to pull off, but our easy-to-follow instructions ensure that these French delicacies will be a breeze to make. With flavours like cardamom, orange marmalade, and almond, these gluten-free stunners make a tasty, bite-sized treat.Recipe: Pistachio Orange White Chocolate Macarons

Quinoa and Black-Eyed Pea Salad With Tahini-Lemon Dressing

This hearty salad is filled with nutrients that will keep your stomach full and your heart healthy. Try a flavourful combination of seeds, grains and veggies for an immune-system boost and a hefty serving of protein and fibre.Recipe: Quinoa and Black-Eyed Pea Salad With Tahini-Lemon Dressing

Honey Lime Grilled Shrimp And Pineapple Skewers

Sweet, tangy, and rich with flavour, these skewers can be eaten on their own or added to a salad or sandwich.Recipe: Honey Lime Grilled Shrimp And Pineapple Skewers

Lemon and Thyme Grilled Chicken

This flavourful grilled chicken will be a show-stopper when you bring it to the table. To make it as crispy and delicious as possible, cook it with a slow, consistent heat.Recipe: Lemon and Thyme Grilled ChickenNext: 11 Healthy Granola Recipes for Any Time of Day

The post 30 Flavour-Packed Citrus Recipes That Taste Like Spring appeared first on Best Health.

Roasted Carrot And Radish Salad With Crispy Chickpeas

Whether youre on the West Coast, East Coast or in Central Canada, radishes peak in springtime. Take advantage of this tasty vegetable while its in-season with this protein-packed salad that makes radishes the star of the show.Recipe: Roasted Carrot And Radish Salad With Crispy Chickpeas

Creamy Smoked Salmon-Stuffed Cucumber Rolls

You only need seven ingredients to make these creamy and delicious salmon cucumber rolls. With only 1g of carbs and 37 calories per serving, this light and healthy appetizer will make sure you don’t fill up on appetizers.Recipe: Creamy Smoked Salmon-Stuffed Cucumber Rolls

Ginger-Chili Tofu With Broccoli & Sweet Potatoes

This one-pan ginger-chili baked tofu will have vegetarian guests rejoicing this Easter. Plus, this dish is super health-conscious, with 21g of protein and 6g of fibre in every serving.Recipe: Ginger-Chili Tofu With Broccoli & Sweet Potatoes

Turmeric & Coconut Baked Aloo Gobi

With sweetness from the coconut milk, earthiness from the mustard seeds, and a punch from the ginger, this flavour packed roasted cauliflower dish will be the star of the show at your Easter dinner.Recipe: Turmeric & Coconut Baked Aloo Gobi

Slow-Cooker Burgundy Lamb Shanks

Slow cooked until fall-off-the-bone tender, this lamb shank recipe tastes gourmet but is super straight-forward to make.Recipe: Slow-Cooker Burgundy Lamb Shanks

Brown Butter & Orange Cauli-Couscous Salad

This salad is loaded with lemon juice, orange juice and orange slices, ensuring a pop of zest in every bite. The fatty acid in butter provides antioxidants, fat-soluble vitamins, and omega-3 fats.Recipe: Brown Butter & Orange Cauli-Couscous Salad

Rhubarb Elderberry Crisp

Satisfy your sweet tooth with this 10-ingredient crisp. Pairing the tart rhubarb with the earthy elderberry makes for a balanced, light and irresistible dessert that is sure to become a new Easter favourite.Recipe: Rhubarb Elderberry Crisp

Gravlax Pt

An Easter celebration demands a special appetizer to complement the main event, and this Nordic delicacy hits the mark. Dill, lemon zest, and salmon come together to create an irresistibly tasty spread.Recipe: Gravlax Pt

Fig and Walnut Amuse-Bouche

These hors d’oeuvres are salty, sweet, and only take a minute to assemble. Serve on a bed of arugula as an appetizer or on their own as a finger food.Recipe: Fig and Walnut Amuse-Bouche

Beet, Cherry & Lentil Salad

If you’re looking for a delicious Easter dish that keeps you feeling light and energized, you can’t go wrong with this beet, cherry and lentil salad. Packed with ingredients like pistachios, arugula, and cherries, this salad is high in protein, fibre and antioxidants.Recipe: Beet, Cherry & Lentil Salad

Chocolate Olive Oil Cake with Rosewater Ganache

The fruitiness of good olive oil is a fantastic match for dark chocolate in this rich, fudgy cake.Recipe: Chocolate Olive Oil Cake with Rosewater Ganache

Curried Devilled Eggs

This classic Easter snack has been re-imagined to deliver an extra pop of flavour that will keep your guests coming back for more.Recipe: Curried Devilled Eggs

Vegetable Risoni Salad

Loaded with asparagus, broccoli, and cheery tomatoes, this risoni salad is fresh and delivers 31g of protein in every serving.Recipe: Vegetable Risoni Salad

Crispy Shrimp Cakes with Smoky Tomato Aioli

These tender, golden shrimp cakes, inspired by the flavours of Spanish tapas, are deceptively easy to pull together. Plus, you can make them ahead and simply reheat when you’re ready to serve them.Recipe: Crispy Shrimp Cakes with Smoky Tomato Aioli

Beloved Beans, Greens & Butter

Make this aromatic and satisfying beans and greens side dish and impress your guests this Easter with your professional kitchen skills.Recipe: Beloved Beans, Greens & Butter

Wine-Roasted Chicken with Apricots and Olives

Elevate your Easter main dish with this Middle Eastern-inspired wine-roasted chicken. With only 12 ingredients, this decadent dish can be whipped up in almost no time at all.Recipe: Wine Roasted Chicken with Apricots and Olives

Stuffed Mushrooms

These hard-to-resist party bites are filled with nuts and fresh veggies and topped with grated Parmesan cheese. They’re salty, crispy, crunchy, and savoury, making them the perfect finger food.Recipe: Stuffed Mushrooms

Asparagus Mimosa Salad

With fresh and sunny springtime colours, this early-summer dish adds a retro-cool feel to any dinner table. Plus, asparagus is in season in spring in Canada, meaning it will be at its peak this Easter.Recipe: Asparagus Mimosa Salad

Baked Peaches With Almond Cookie Stuffing

This dish tastes like homemade peach pie. The only difference? It’s healthier and easier to make! Turn fresh peaches into a fabulous holiday dessert by stuffing them with apricots, toasted almonds and crushed amaretti cookie crumbs.Recipe: Baked Peaches With Almond Cookie Stuffing

Traditional Baked Ham with a Fruit Glaze

This homage to retro-classic pineapple baked ham is the perfect main course for Easter. Cranberry sauce and mandarin oranges make a beautiful, aromatic glaze that is sure to be a crowd pleaser.Recipe: Traditional Baked Ham with a Fruit Glaze

Roasted Carrots

Carrots can lower cholesterol, reduce your risk of cancer, and keep your vision sharp. On top of that, they’re also delicious, as evidenced by this quick and tasty Easter side dish.Recipe: Roasted Carrots

Twice-Cooked Dill Rice

Put a spin on regular white rice with this elevated dill basmati rice. Guests will surely ask for seconds of this simple, but delicious side dish.Recipe: Twice-Cooked Dill Rice

Nut-free Carrot Cupcakes

Soft, fluffy and moist, these carrot cupcakes are always a hit, especially on Easter. Plus, with the use of light brown sugar and light cream cheese, these sweets are health-conscious without sacrificing taste.Recipe: Nut-Free Carrot Cupcakes

Avocado Caprese Crostini

Avocado toast meets caprese salad in this Instagram-worthyappetizer.Recipe: Avocado Caprese Crostini

Rich Chocolate Torte

What would Easter be without decadent chocolatey dessert? This heavenly cake is the ultimate comfort food and uses healthier ingredients like reduced-salt margarine and dark chocolate.Recipe: Rich Chocolate Torte

Spanish-Style Eggs

There’s no holiday like Easter to get you excited about brunch. These Spanish-style eggs, sprinkled with Manchego cheese, are just what you need to spice up Easter in lockdown.Recipe: Spanish-Style Eggs

Honey Lime Grilled Shrimp and Pineapple Skewers

Embrace spring flavours this Easter with these fruity shrimp skewers. Cooked for only five minutes on the BBQ or grill, these are perfect for an outdoor, socially distanced Easter celebration.Recipe: Honey Lime Grilled Shrimp and Pineapple Skewers

Grilled Salmon Nioise with Turmeric Vinaigrette

This grilled salmon is perfect for a spring-time celebration. Served with Easter staples like hard-boiled eggs, potatoes, and green beans, this dish hits all the marks and tastes amazing.Recipe: Grilled Salmon Nioise with Turmeric Vinaigrette

Three-Vegetable Mash

Take mashed potatoes to a whole new level with this three vegetable mash made of sweet potatoes, spinach, and beets. Not only does this dish look and taste gourmet, but the bases also help aid in anti-inflammation, support the immune system, and are high in vitamins and minerals.Recipe: Three-Vegetable Mash

Triple-Berry Cornmeal Muffins

Packed with berries and tangy buttermilk, these muffins are perfect for a healthy Easter dessert.Recipe: Triple-Berry Cornmeal MuffinsNext: 30 Flavour-Packed Citrus Recipes That Taste Like Spring

The post 30 Easter Recipes Boasting Tasty Seasonal Ingredients appeared first on Best Health.

The post Can a Little Metal Fish Help Me With My Iron Deficiency? appeared first on Best Health.

Marinated Fava Beans and Ricotta Toast

Fava beans are a good source of complex carbohydrates, protein and fibre, all of which help you stay fuller longer. They boast a sweet, nutty flavour and pair well with spring vegetables like asparagus, spring onions and peas, as well as herbs like mint, dill and basillike in this ricotta toast recipe.Recipe: Marinated Fava Beans and Ricotta Toast

Spaghetti with Yellow Zucchini, Asparagus and Fresh Herbs

With a burst of fresh peas, asparagus, and cherry tomatoes, this spaghetti packs a flavour punch and is an excellent source of vitamins and nutrients.Recipe: Spaghetti with Yellow Zucchini, Asparagus and Fresh Herbs

Roasted Carrot and Radish Salad with Crispy Chickpeas

Whether you’re on the West Coast, East Coast or in Central Canada, radishes peak in springtime. Take advantage of this tasty vegetable while it’s in-season with this protein-packed salad that makes radishes the star of the show.Recipe: Roasted Carrot and Radish Salad with Crispy Chickpeas

Blueberry Salad with Barley & Dill

This high-fibre blueberry salad makes a hearty spring side dish. Barley improves digestion and lowers cholesterol, while blueberries deliver loads of antioxidants and help protect against aging.Recipe: Blueberry Salad with Barley & Dill

Grilled Shrimp & Asparagus Skewers

With a pop of citrus and a dash of spice, these fresh skewers are the perfect dish to kick off spring BBQ season.Recipe: Grilled Shrimp & Asparagus Skewers

Sweet Potato Spinach Bowl With Hummus Dressing

This energizing bowl is a great source of fibre, protein, and antioxidants. Sweet potatoes promote gut health while hummus dressing helps protect against heart disease and diabetes.Recipe: Sweet Potato Spinach Bowl With Hummus Dressing

Strawberry Kale Salad

This fresh, zingy, strawberry kale salad is always a crowd-pleaser. The sliced strawberries and kale give it a spring-time feel, and crumbled bacon and toasted almonds add the perfect amount of crunch.Recipe: Strawberry Kale Salad

Spinach & Artichoke Dip

This is an appetizer you can feel good about. With low-fat dairy alternatives and 15g of protein per serving, this creamy dip delivers a healthier alternative to a spinach and artichoke dip without sacrificing taste.Recipe: Spinach & Artichoke Dip

Rhubarb Elderberry Crisp

Satisfy your sweet tooth with this 10-ingredient crisp. Pairing the tart rhubarb with the earthy elderberry makes for a balanced, light and irresistible dessert that is sure to become a spring-time favourite.Recipe: Rhubarb Elderberry Crisp

Spring Pea Pesto Pasta Salad

This pea pesto pasta salad is the perfect dish to ring in spring. The delicate sweetness of fresh green peas makes this pasta salad super refreshing, while in-season spinach offers a ton of fibre and healthy antioxidants.Recipe: Spring Pea Pesto Pasta Salad

Asparagus Mimosa Salad

With fresh and sunny springtime colours, this early-summer dish adds a retro-cool feel to any dinner table. Asparagus is in season starting in March on the West Coast, and May in central and Eastern Canada, meaning this starring vegetable will be at its peak this spring.Recipe: Asparagus Mimosa Salad

Lentil-Spinach Salad With Feta and Grapes

This flavourful salad is loaded with fibre and protein, delivering over 30g of each in every serving. Fun fact: The majority of the world’s lentils are produced right here in Canada.Recipe: Lentil-Spinach Salad With Feta and Grapes

Citrus Avocado Spinach Salad

This quick and easy salad is zesty, crunchy, and super healthy. Not only is it simple to assemble, it is also energizing and fresh, almost guaranteeing it to become a new spring-time favourite.Recipe: Citrus Avocado Spinach SaladNext: 30 Flavour-Packed Citrus Recipes That Taste Like Spring

The post 13 Tasty Spring Recipes to Make This Season appeared first on Best Health.

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This Soap Brand Is Sharing the Healing Power of Inuit Tradition

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Pan Fried Brussels Sprouts with Lemon and Pecorino

Serves 4

Ingredients

Toasted Pistachios

• 2 cups (500 mL) shelled raw pistachios

Brussels Sprouts

• cup (60 mL) neutral oil, such as grapeseed or canola
• 1 pounds (675 g) Brussels sprouts, thinly sliced
• teaspoon (2 mL) salt
• 1 teaspoon (5 mL) Dijon mustard Pinch of dried red chilies
• Juice of lemon
• 1 tablespoon (15 mL) pistachio oil or extra-virgin olive oil
• cup (60 mL) toasted pistachios, chopped
• 1 cup (250 mL) finely grated pecorino cheese

Directions

Toasted PistachiosI dont think a nut exists that doesnt benefit from a quick ride in the oven. Toasting nuts intensifies their flavour and dries them out just a touch so that they grow a little more delicious and a little crunchier as well. Its a small thing that makes a big difference, and so I do recommend, if you have the time and the oven spaceand most importantly the inclinationthat you toast your nuts. What follows is less a recipe and more of a loose method, since the nut you choose will determine your exact toasting time. If you want to toast a few different nuts together, make sure they are all the same general size or else their toasting times will be different.Preheat the oven to 325F (160C). Line a baking sheet with parchment paper.Spread the nuts in an even layer on the prepared baking sheet. Bake for 8 minutes (or 6 minutes if they are very small nuts like pine nuts). Remove the baking sheet from the oven, give the nuts a stir, and check to see if they are golden and smell nuttier than they did before they went in the oven. Youre going to have to use your judgment here, but I find 8 minutes to be a good amount of time for a light toast on a medium-size nut. For a darker toast, or a larger nut, return to the oven for 2 to 4 minutes and then check again. Repeat as necessary, until your nuts are perfectly golden brown. Let cool.Store the toasted nuts in an airtight container in the fridge for up to 2 weeks.Brussels SproutsIn a medium cast iron skillet, heat about half of the neutral oil over high heat, until it starts to shimmer. Add about half of the Brussels sprouts and sprinkle with about half of the salt. Let the sprouts caramelize over high heat without stirring for 1 to 2 minutes, reducing the heat if they start to look too dark. Stir once. Continue to cook for an additional 1 to 2 minutes until the sprouts are charred but still crunchy. Transfer the sprouts to a large bowl or platter. Repeat with the remaining oil, Brussels sprouts, and salt.In a small bowl, whisk together the Dijon, chilies, lemon juice, and pistachio oil. Drizzle the mixture over the sprouts. Add the pistachios and about half of the pecorino. Toss well to combine. Top with the remaining pecorino. Serve immediately.Store leftovers in an airtight container in the fridge for up to 4 days.Excerpted from A Generous Meal by Christine Flynn. Copyright 2023 Christine Flynn. Photographs by Suech and Beck. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: These Chewy Molasses Cookies with Dark Chocolate Chunks Are Ridiculously Satisfying

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Dark Chocolate and Molasses Cookies

Makes 12 large cookies

Ingredients

• cup (125 mL) unsalted butter, room temperature
• cup (175 mL) granulated sugar
• 2 tablespoons (30 mL) fancy molasses
• 1 large egg
• 2 teaspoons (10 mL) pure vanilla extract
• teaspoon (2 mL) espresso powder
• 1 cups + 1 tablespoon (315 mL)
• all-purpose flour
• 2 teaspoons (10 mL) cornstarch
• 1 teaspoon (5 mL) baking powder
• 1 teaspoon (5 mL) baking soda
• teaspoon (2 mL) kosher salt
• 1 cup (250 mL) dark chocolate chunks

Directions

In a stand mixer fitted with the paddle attachment, cream the butter, sugar, and molasses on high speed until fluffy. Add the egg and vanilla. Add the espresso powder.Mix until well combined.In a medium bowl, sift the flour, cornstarch, baking powder, baking soda, and salt. Add the dry ingredients to the butter and sugar mixture. On low speed, mix until just combined. Add the chocolate chunks. Stir to combine. Cover the dough and chill in the fridge for at least 2 hours, or overnight.Preheat the oven to 350F (180C). Line a baking sheet with parchment paper. Remove the dough from the fridge and let it sit at room temperature for 10 minutes.Roll the chilled dough into 1- to 2-inch (4 to 5 cm) balls. Arrange them on the prepared baking sheet. Press each dough ball slightly to flatten. Bake for 8 to 10 minutes.Remove from the oven and slam the baking sheet once, sharply, against a hard (non-chippable) surface to help the cookies settle. Let cool on the baking sheet for 5 minutes. Transfer the cookies to a wire rack to cool completely.Store the cookies in an airtight container at room temperature for up to 5 days.Excerpted from A Generous Meal by Christine Flynn. Copyright 2023 Christine Flynn. Photographs by Suech and Beck. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: A Recipe for Brothy Farro with Mushrooms and Tofu to Add to Your Dinner Rotation

The post These Chewy Molasses Cookies with Dark Chocolate Chunks Are Ridiculously Satisfying appeared first on Best Health.

Brothy Farro with Mushrooms and Tofu

Serves 4 to 6

Ingredients

• 2 tablespoons (30 mL) extra-virgin olive oil
• 2 shallots, minced
• 1 cups (375 mL) farro
• 2 teaspoons (10 mL) salt, more to taste
• 12 cups (3 L) low-sodium chicken or vegetable stock, warm
• Small handful of fresh thyme sprigs, tied into a bundle
• pound (115 g) shiitake mushrooms, caps only, thinly sliced
• 1 pound (450 g) soft tofu, cubed or torn into chunks
• Cracked black pepper
• 6 cups (1.5 L) baby spinach
• Walnut oil, for drizzling

Directions

In a large heavy-bottomed saucepan or Dutch oven over medium-high heat, place the olive oil. Add the shallots and cook for 1 to 2 minutes, stirring so that they do not brown, until just barely translucent. Add the farro and toast it for 3 to 4 minutes until the colour deepens and it smells a bit nutty, stirring all the while so nothing burns. Add the salt, stir briefly, then add the warm stock and thyme. Stir to combine. Bring to a boil, cover, and reduce the heat to low. Let simmer for 20 minutes, until the farro is just starting to get tender. Remove the lid and continue simmering, uncovered, for another 10 to 15 minutes.Turn off the heat. Add the mushrooms, tofu, and spinach. Stir to combine. Cover and let sit for 5 minutes, until the mushrooms and tofu are warmed through and the spinach is wilted. Add salt and cracked black pepperto taste.Ladle the stocky mixture into bowls and serve with a drizzle of walnut oil.Store leftovers in an airtight container in the fridge for up to 3 days.Excerpted from A Generous Meal by Christine Flynn. Copyright 2023 Christine Flynn. Photographs by Suech and Beck. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: This Is Not Your Typical Panzanella SaladIt’s a Punchy, Winterized Version

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Olive

The hero of the heart-healthy Mediterranean diet, extra-virgin olive oil is rich in plant compounds called polyphenols, which havebeen linkedto reducing incidences of cancer and heart disease. It is high in monounsaturated fatty acids, containing about 75 percent by volume, so when substituted for saturated fats, it helps lower your bad LDL cholesterol. Observational studies have shown a link between lower risks of cardiovascular disease, some cancers, and even dementia in people who consume higher amounts of olive oil than those who use little or none. Always go for extra-virgin olive oil, which is pressed mechanically from ripe olives and processed without high heat or chemical solvents. It has a lower smoke point, but more healthy polyphenols.Medium smoke point: 325F (extra-virgin olive oil) to about 465F (refined or light olive oil).

Avocado

Rich in monounsaturated fats, specifically oleic acid or omega-9 and vitamin E, avocado oil is considered heart-healthy, with the potential to lower bad LDL cholesterol. Its mild, buttery flavour works for sweet and savoury dishes, and it performs just as well for deep-frying as it does as a salad dressing base. The downside? Its expensive.Very high smoke point: 520F (higher than most plant-based oils)Tip: In terms of health benefits, olive oil and avocado oil are right up there. Avocado oil has a higher smoke point, making it more versatile, but it can be more expensive for everyday use.

Corn

Good for frying and grilling, with a toasty but relatively neutral flavour, corn oil is inexpensive, which makes it a good option for occasional deep-fried treats.High smoke point: 450F

Peanut

High in monounsaturated fat, peanut oil contains phytosterols that can block absorption of cholesterol, (Chronic inflammation can occur in response to unwanted substances in the body, such as excess of fat cells, and it contributes to cardiovascular disease, cancer, type 2 diabetes and other conditions.) Its slightly nutty flavour makes it a smart choice for stir fry and homemade French fries.High smoke point: 450F

Sunflower

Researchhas found that substituting sunflower oil, which is full of oleic fatty acids, for saturated fats in the diet can produce lower LDL (bad) cholesterol and triglyceride levels. (Your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells, and high levels can increase your risk of heart disease.) It also has high levels of vitamin Eone tablespoon contains 28 percent of recommended daily intakeand can be used for sauting, stir frying, deep frying and baking.High smoke point: 450F

Grapeseed

A chef favourite, grapeseed oil has a neutral taste, making it an ideal all-purpose oil (frying, baking or even as a blank-canvas base for dressings with bold ingredients). It does contain high levels of omega-6, which can trigger inflammation if more than moderate amounts are consumed.High smoke point: 420F

Canola

Like olive oil, canola is high in monounsaturated fat (63 percent) and offers a decent level of polyunsaturated fats. Of all vegetable oils, canola oil tends to have the least amount of saturated fats, at just 7 percent, which means its one of the healthiest in that category. And its one of Canadas leading crops. Theres plenty of misinformation about canola oil circulating online, claiming that it has high levels of so-called toxins because of the way its processed, but these theories have been thoroughly debunked.Medium-high smoke point: 400F

Vegetable

Vegetable oil blends contain the highest levels of polyunsaturated fats, which have been shown to potentially lower coronary heart disease. The knock against vegetable oils is that they are ultra-refined and processed, which means they not only lack flavour, but also nutrients. The trouble, health-wise, comes from partially hydrogenated vegetable oil, used to make products like margarine, coffee creamer,packaged snacksand fried foods. This form contains harmful trans fats, which raise your bad (LDL) cholesterol levels and lower yourgood (HDL) cholesterol levels. Eatingtransfats increases yourrisk of developing heart disease and stroke, and is also associated with a higherrisk of developing type 2 diabetes.Medium-high smoke point: 400F

Coconut

Popular and controversial, coconut oil is so high in saturated fat (82 to 90 percent) that the American Heart Associationadvises against using it. The Canadian Heart and Stroke Foundation lists it with fatty meats, full-fat dairy products, butter and lardfor consuming in absolute moderation. It has a wonderful flavour and theres no problem using it occasionally, but it shouldnt be your go-to.Medium smoke point: 350F (up to 400F for refined coconut oil, which has been filtered and deodorized, so retains little to no coconut flavour or fragrance)Tip: Oils with similar smoke points can be substituted for one another, but be aware that some carry more flavour than others.

Sesame

This oil contains both monounsaturated and polyunsaturated fatty acids, though its not especially high in other nutrients. Refined sesame oil has a relatively neutral flavour and a higher smoke point, so it can be used for frying; toasted sesame is bold in flavour, and a little goes a long way.High smoke point (refined): 410FMedium smoke point (toasted): 350F

Hemp Seed

This rich, nutty-flavoured oil has a high concentration of polyunsaturated fatty acid and a very low smoke point, so its not practical to use it for cooking. Use it as a finishing oil for salads, soups and grain bowls that will stand up to its strong flavour (which is similar to sunflower seeds), and store it in the fridge.Low smoke point: 332F

Walnut

The delicate, slightly sweet and nutty flavour of walnut oil makes it perfect for a finishing drizzle on dishes. This is not an oil you want to cook with; instead, take advantage of its rich concentration of omega-3 fatty acids by adding it to your salad dressing.Very low smoke point: 320FNext: The Healthiest Milk for Your Coffee, According to Registered Dietitians

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Winter Panzanella Salad

Serves 4 to 6

Ingredients

For the honey (makes 1 cup)

• 1 cup (250 mL) pure liquid honey
• 1 tablespoon (15 mL) white vinegar
• 2 to 3 long red chilies, halved lengthwise
• 1 teaspoon (5 mL) dried red chili flakes
• 1 teaspoon (5 mL) Aleppo pepper
• Pinch of salt

For the salad

• 1 small sugar pumpkin, peeled, seeded, and cut into 2-inch (5 cm) chunks
• 1 delicata squash, halved, seeded, and sliced 1 inch (2.5 cm) thick
• 2 to 3 shallots, halved
• loaf stale bread, torn into bite-size chunks
• 1 bunch fresh sage, stems removed and discarded and leaves roughly chopped
• 2 tablespoons (30 mL) extra-virgin olive oil
• 2 pinches of salt, divided Pinch of ground red chilies
• 1 tablespoon (15 mL) Hot Honey
• 1 bunch kale, washed and torn into bite-size pieces
• 1 tablespoon (15 mL) hazelnut oil, more for drizzling
• 1 tablespoon (15 mL) red wine vinegar 8 ounces (225 g) bocconcini cheese
• cup (125 mL) hazelnuts, toasted and roughly chopped

Directions

For the honeyHot honey is one of those things I cant believe I ever lived without. Its such an easy thing to put together, and it adds so much to any dish. Drizzle it over Baked Cheese (page 45) or Fried Cabbage with Halloumi and Jalapenos (page 151), or level up your takeout fried chicken (heck, its pretty great on a McNugget!), a buttered biscuit, or even a simple platter of roast veggies.In a small saucepan over medium-high heat, combine all the ingredients. Bring the mixture to a simmer, then remove the saucepan from the heat. Let cool to room temperature.If you prefer a smooth hot honey, use a fine-mesh sieve to strain out the solids as you transfer the honey to a 16-ounce (500 mL) jar with a tight-fitting lid. Store in the refrigerator until ready to use.If you use a clean spoon when dipping into the hot honey, it will keep in the refrigerator indefinitely.For the saladPreheat the oven to 475F (240C). Line a large-rimmed baking sheet with parchment paper.In a large bowl, place the pumpkin, squash, shallots, bread, sage, olive oil, a pinch of salt, and the chilies. Toss to combine.Spread the mixture in an even layer on the prepared baking sheet. Roast for 15 to 20 minutes, until the bread is slightly toasted and the pumpkin is easily pierced with a fork. Remove from the oven and drizzle with the hot honey. Stir briefly and set aside to cool while you prepare the other ingredients.In the same large bowl you used to combine the vegetables and bread, place the kale. Add the hazelnut oil, red wine vinegar, and a pinch of salt. Massage the ingredients until the kale is evenly coated.Check to make sure the vegetable and bread mixture is not hot; it should be warm or room temperature before you add it or the kale will wilt. Add the roasted vegetable and bread mixture and half of the cheese and hazelnuts to the kale. Toss to combine. Top the salad with the remaining cheese and hazelnuts and a drizzle of hazelnut oil.This salad keeps relatively well. Store leftovers in an airtight container in the refrigerator for up to 4 days.Excerpted from A Generous Meal by Christine Flynn. Copyright 2023 Christine Flynn. Photographs by Suech and Beck. Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: This Recipe for Spice Roasted Root Veggies Is Our New Favourite Winter Dish

The post This Is Not Your Typical Panzanella Salad—It’s a Punchy, Winterized Version appeared first on Best Health.

Youll eat the rainbow

Variety isnt just the spice of lifeits also good for you, especially when vegetables are involved. For example, orange-coloured veg like carrots, squash and sweet potatoes are good sources of vitamins A and C, which both contribute to immune function. For a mix of nutrients in your meal, pick different-coloured vegetables, making sure to chop them into equal-sized pieces so that everything cooks evenly. When Im in a hurry, Ill chop veggies small to speed up cooking, but if Im getting tired of chopping, Ill leave my veggies chunky.

Youll consume more healthy fats

Fats, like cooking oil, not only make the veggies crispy and tasty, they also help your body absorb the fat-soluble vitamins found in these vegetables, like vitamins A, E and K. Picking out a fat or oil to use can be tricky. When roasting at higher temps, choose fats that have a higher smoke point to avoid burning your meal and giving the food an unpleasant scorched, bitter taste. If youre roasting at very high heat (over 450F), try refined avocado or safflower oils, which have some of the highest smoke points. Olive oil and sunflower oil is fine up to about 425F.

Your digestion will improve

Regardless of what raw-food diet trends say, cooking vegetables is good for you. While its true that some nutrients dissipate when heated, cooking vegetables helps break down their fibrous cell walls, so your body has to do less work to digest and absorb them. Plus, cooked carrots, spinach, mushrooms, asparagus, cabbage, peppers and tomatoes all supply more of certain antioxidants, such as carotenoids and ferulic acid, to the body than they do when raw.

Youll have so many options

If youve ever been gifted a spice blend set thats now gathering dust in the cupboard, pull it out for a batch of roast veggies. Spices are a good way to boost flavour, especially if youre limiting salt intake. Mixes like herbes de Provence, Chinese five spice and zaatar can really breathe new life into your roasted veg.Stroll down the international aisle for more inspiration: Middle Eastern shawarma spice, for example, is great on roasted carrots, along with olive oil and honey. And dont be afraid to try blends usually reserved for meats, like peri-peri and Jamaican jerk seasoning.Some of my favourite spices to add (beyond salt and pepper) are chili powder, ground cumin, coriander, smoked paprika and turmeric. Or, use curry powder or garam masala, which include some of these spices and pair well with winter root vegetables.Dress up your roast veg to give them even more flavour. In the winter, when fresh vegetables look less appealing, these upgrades make everything more appetizing.To add freshness, use leafy herbs, such as parsley, dill and basil, to make sauces like chimichurri, pesto or salsa verde. For a creamy flavour, add crumbled feta, Greek yogurt, diced avocado, tahini or miso. Looking for some crunch? Top your veg with toasted nuts and seeds, pickled onions, pomegranates or chili crisp. For sweetness, try hot honey. And to add some tang, opt for vinegars, a squeeze of fresh lemon or lime or a splash of orange juice.Some of my go-to combinations include roasted squash drizzled with tahini and topped with pickled onions; carrots, dolloped with Greek yogurt and a sprinkling of toasted nuts and dill; and eggplant brushed with miso and hot honey, garnished with sliced green onion.With the right cooking technique and some well-placed seasonings, root vegetables will soon be the most colourful, nutritious dish on your table this winter.Laura Jeha is a registered dietitian, nutrition counselor and recipe developer. Find out more at ahealthyappetite.ca.Next: This Recipe for Spice Roasted Root Veggies Is Our New Favourite Winter Dish

The post Why Roasted Root Veggies Are a Winter Nutrition Win appeared first on Best Health.

Spice Roasted Root Veggies

Makes : About 5 cupsTotal time: 40-45 minutes, including 10 minutes of prep time

Ingredients

• 1 lb carrots, about 5-6 small
• 1 lb parsnips, about 2-3 medium
• 1 lb sweet potato, about 1 large
• lb beets, about 3 medium
• 3 tbsp olive oil
• 1 tbsp honey
• 1 tsp kosher salt
• 1 tsp chili powder, or chili pepper such as Aleppo
• tsp ground coriander
• tsp ground cumin
• tsp turmeric

Directions

Step 1Preheat the oven to 400F. Line one large baking sheet (or two medium) with parchment paper.Step 2Trim and scrub vegetables to remove any dirt and rough patches, then chop into 1-inch chunks. In a large bowl, combine chopped vegetables, oil, honey and spices, tossing until vegetables are well-coated.Step 3Arrange vegetables in a single layer on a prepared baking sheet. Roast on middle rack of oven, rotating pan halfway through cooking time, until vegetables are tender and edges are golden brown, 30-35 minutes.Tip: Switch up your veg! Sub in other vegetables like Brussels sprouts, squash, fennel, cauliflower and red onions for any of the vegetables in this recipe.Laura Jeha is a registered dietitian, nutrition counselor and recipe developer. Find out more at ahealthyappetite.ca.Next: Why Roasted Root Veggies Are a Winter Nutrition Win

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Charred Brussels Sprout Toast with Ricotta

Makes 6 toasts

Ingredients

• Olive oil
• 6 slices (-inch-thick, medium-sized) sourdough or country bread
• 1 garlic clove, halved Kosher salt
• 1 pound (455 grams) Brussels sprouts, trimmed, halved lengthwise, sliced inch thick, or 12 ounces (340 grams) sliced Brussels sprouts
• Freshly ground black pepper 1 medium lemon
• 1 cup (250 grams) whole-milk ricotta
• Red pepper flakes, to taste
• cup (80 grams) hazelnuts, toasted, loose skins removed, coarsely chopped

Directions

Drizzle a large pan lightly with olive oil, and add as many bread slices as fit in one layer. turn the heat to medium, and cook until golden brown and toasted underneath, about 4 minutes. flip, and toast the second side, about 1 minute more, then set toast aside on a plate. repeat with the remaining bread, adding more oil as needed. remove from heat and rub toasts with the halves of the garlic clove, and sprinkle with salt.Increase the heat to medium/medium-high, and add enough oil to recoat the pan well. Heat the oil until hot, and add the brussels sprouts. season well with salt and freshly ground black pepper, and let them cook undisturbed until well browned underneath, 3 to 5 minutes. flip, and let the second side brown well underneath, 2 to 4 minutes more. stir once or twice, and repeat this browning-and-flipping process until the brussels have charred spots all over. remove from the heat, and squeeze the juice of half your lemon over the top. taste, and season with more salt and pepper if needed.Spread each slice of bread thickly with ricotta. Heap the ricotta with the charred brussels sprouts. finish with another drizzle of oil, squeeze of lemon juice, salt, and red-pepper flakes, to taste. scatter with hazelnuts.Excerpted from Smitten Kitchen Keepers: New Classics for Your Forever Files. Copyright 2022 by Deb Perelman. Photography copyright 2022 by Deb Perelman. Book Design by Cassandra J. Pappas. Jacket Photography by Deb Perelman. Food Styling by Barret Washburne. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.Next: Need a New Go-To Dessert Recipe? Enter: Oatmeal Date Shortbread Cookies

The post A Lunch Recipe You Never Knew You Needed: Charred Brussels Sprout Toast with Ricotta appeared first on Best Health.

Chocolate Orange & Vanilla Cardamom Barfi

Barfi is a milk-based Indian-style fudge traditionally made and shared on festive occasions. Here’s a modern version, made with vanilla, dark chocolate, and a hint of juicy citrus.Recipe: Chocolate Orange & Vanilla Cardamom Barfi

Crme de Marrons and Chocolate Bostock

Think of this little pastry as a cross between French toast and an almond croissant. Topped with a layer of chestnut spread, chocolate, and sliced almonds, this bakes until the frangipane puffs up and the nuts are golden brown.Recipe: Crme de Marrons and Chocolate Bostock

Chocolate and Peanut Butter Caramel Shortbread Bars

Inspired by millionaire bars, the cookie base is made from protein-packed almond flour and the caramel layer is melt-in-your-mouth decadence. Even with the three layers, these bars are quite simple to make and well worth the bit of extra effort.Recipe: Chocolate and Peanut Butter Caramel Shortbread Bars

Double Chocolate Cake

We snuck in some calorie-reducing ingredients like applesauce, Greek yogurt and egg whites into this gooey chocolate cake.Recipe: Double Chocolate Cake

Mocha Panna Cotta with Blueberries

This rich-yet-refreshing, velvety smooth dessert takes just a handful of ingredients to make before topping with berries.Recipe: Mocha Panna Cotta with Blueberries

Date-Coconut Energy Bars

This recipe uses Medjool dates, which makes these bars a healthy and filling sweet treat.Recipe: Date-Coconut Energy Bars

Hedgehog Cookies

These German-style cookies are extremely delicate and have a melt in your mouth texture. Decorate them with whatever sprinkles you have on-hand.Recipe: Hedgehog Cookies

Chocolate Peanut Butter Smoothie

Made with healthy ingredients like frozen bananas, peanut butter, plant-based milk and vanilla protein powder, this smoothie makes a sweet post-workout treat.Recipe: Chocolate Peanut Butter Smoothie

Banana Chocolate Quinoa Bars

When it comes to taste and nutrition these not-too-sweet bars are winners. They’re the perfect snack to keep your energy going throughout the day.Recipe: Banana Chocolate Quinoa Bars

Super-Comforting Chocolate Chia Seed Pudding

Aloe and chia seeds: Two foods you wouldn’t necessarily think of as ingredients for breakfast or dessert, but this healthy bowl is a real treat.Recipe: Super-Comforting Chocolate Chia Seed Pudding

Double Chocolate Donuts with Strawberry Chocolate Glaze

These decadent homemade treats are loaded with all your favourite things (butter! sugar! flour!) for a comfort food that’ll leave you satisfied.Recipe:Double Chocolate Donuts with Strawberry Chocolate Glaze

Spiced Mayan Chocolate Coated Walnuts

This simple and flavourful mix adds a fiery kick of cayenne pepper to chocolate-coated walnuts.Recipe: Spiced Mayan Chocolate Coated Walnuts

Chocolate-Avocado Brownies

These decadent brownies are packed with feel-good ingredients like gluten-free flour, almond flour, and, of course, avocado.Recipe: Chocolate-Avocado Brownies

Chocolate Olive Oil Cake with Rosewater Ganache

The fruitiness of good olive oil is a fantastic match for dark chocolate in this rich, fudgy cake.Recipe: Chocolate Olive Oil Cake with Rosewater Ganache

Deliciously Moist Chocolate Cake

This classic chocolate cake recipe deserves to be in everybody’s dessert repertoire.Recipe: Deliciously Moist Chocolate Cake

Chocolate Chunk Cookies

These chocolate cookies with chocolate chunks are a chocoholic’s dream.Recipe: Chocolate Chunk Cookies

Chocolate Hazelnut Fondue

This mouthwatering chocolate hazelnut fondue is begging to be paired with your favourite fruits.Recipe: Chocolate Hazelnut Fondue

Creamy Chocolate Cupcakes

Cream cheese fills these cupcakes for a rich treat.Recipe: Creamy Chocolate Cupcakes

Legendary Chocolate Chip Oatmeal Cookies

These mouthwatering cookies contain half the fat of original chocolate chip cookies.Recipe: Legendary Chocolate Chip Oatmeal Cookies

Chocolate Cream Pie

This creamy chocolate cream pie is bound to become your new favourite dessert.Recipe: Chocolate Cream Pie

Chocolate Toffee Bars

Homemade chocolate toffee bars make a wonderful (and easy) treat to bring to a potluckand it’s sure to be a crowd-pleaser.Recipe: Chocolate Toffee Bars

Chocolate Cherry Mini-Cupcakes

These chocolate cupcakes are made with cherry jelly and feature jelly icing, making them a sweet and fruity treat.Recipe: Chocolate Cherry Mini-Cupcakes

No-Bake Chocolate Coconut “Truffles”

These vegan-approved two-bite energy balls, made with almonds, walnuts, and dates, and rolled in shredded coconut, will satisfy you morning, noon, and night.Recipe: No-Bake Chocolate Coconut “Truffles”Next: 11 Healthy Granola Recipes for Any Time Throughout the Day

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How to eat more Mediterranean

Time and again, the Mediterranean diet earns top marks for heart health, brain function, mental well-being, and even longevity. And you don’t have to move to the Greek isles to reap the rewards. Here’s how to introduce health-boosting Mediterranean foods into your diet without renewing your passport.

Understand the components of a Mediterranean diet

The first thing to know about the Mediterranean diet is that it focuses on whole, fresh foods, so you can start skipping those middle aisles of the supermarket now. The key components of Mediterranean cuisine are whole grains; monounsaturated fat found in olive oil, nuts, and avocados; polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines, and trout); fat from plant sources, like flaxseed; and moderate amounts of wine and red meat, according to Suzanne Fisher, a registered dietitian and licensed nutritionist in South Florida.

Focus on plant-based foods

The stars of a Mediterranean diet are fresh plant-based foods such as fruits and veggies, nuts, and legumes (beans and peas). These ingredients are Mediterranean food staples. “Start by eating five or more servings per day of produce every day and planning a meatless meal, like an Italian garden pizza, at least one night a week,” advises Julie Upton, a registered dietitian in the San Francisco Bay area. “Start most meals with a salad or tomato-based soup, and end your meals with fresh fruit or fruit-based desserts like baked apples or crumbles.”

Choose better carbs

Remember how you’re bypassing the middle aisles of the market? That’s where you’ll find your cookies, chips, crackers, flavoured rice blends, mashed potato mixes, and other refined carbohydrates, which are usually stripped of good-for-you fibre and loaded with added sugar, not to mention possible trans fats. Instead, the Mediterranean diet plan invites you to enjoy high-quality or complex carbohydrates. “In addition to enjoying many whole grains like oats, bulgur, and couscous, fresh bread is a staple of the region and pasta is the primary source of carbs in Italy,” Upton says.

That said, whole grains and enriched bread are typically enjoyed as part of a healthy meal, commonly served with olive oil or bean- or nut-based dips or sauces like hummus or muhammara (red pepper and walnut dip) rather than butter or sugary jams. “When choosing bread, opt for whole grain or be sure your loaves aren’t loaded with added sugars or saturated fat,” Upton says. (Related: Learn the signs your body wants you to eat more carbs.)

Make friends with oil

Choose heart-healthy olive oil instead of butter or vegetable oil. “Use olive oil in salad dressings, when cooking fish and poultry, and to dip bread in it instead of spreading on butter or margarine,” says Jennifer Glockner, a registered dietitian nutritionist based in the Los Angeles area. “Try using olive oil in egg or tuna salads instead of using mayo. Add olives to salads or sandwiches.”

Rebecca Lewis, in-house registered dietitian at HelloFresh, recommends swapping butter, an animal-based saturated fat that’s been associated with increased heart disease risk, for olive oil, which is a plant-based unsaturated fat that’s been linked with decreased heart disease risk. “Just remember that oils have a smoke pointthe temperature at which they burn and lose their healthful properties,” cautions Lewis. “Extra-virgin oil has the lowest of all smoke points and thus burns the easiest. So when cooking, choose regular olive oil, which has a higher smoke point.”

Don’t fear fats

Fats will not make you fat, we now know, unless you’re snacking on sticks of butter or otherwise ingesting too many calories in general. So go ahead and give those healthy fatssuch as those found in olive oil, avocado, eggs, nuts, and fatty fishspace in your fridge. (Related: Experts say these are the healthiest high-fat foods.)

Tame your sweet tooth

The traditional diet of the Greeks and Spaniards rarely includes candy, baked goods, soda, and other sugar-sweetened beverages. “The Mediterranean diet is actually low in added sugars, which is just one reason it’s considered so beneficial for your health,” Upton says.

(Related: 10 Things That Happen to Your Body When You Stop Eating Sugar)

Indulge in moderation

If you’re going to indulge, says Chelsea Elkin, a registered dietitian in New York City, reach for red wine and dark chocolate. “In moderation, red wine has been associated with a reduced risk of heart disease in some research studies,” Elkin says. “Additionally, dark chocolate contains high levels of flavonoids, which are also found in red wine, potent antioxidants that protect cells and tissues from damage.” (Related: Here’s everything you need to know about the different types of red wine.)

Turn to seafood

Fish and seafood provide plenty of heart-and brain-boosting omega-3 fatty acids in this region of the world. “People in Mediterranean countries generally eat fish and seafood at least three times a week, while Americans eat a fish meal about once a week,” Upton says. “A good rule is to swap out beef or other red meat for fish or seafood at least twice a week.”

Live the Mediterranean lifestyle

A healthy diet is just one reason for the robust health of people who live in the Mediterranean. They also tend to exercise regularlyby walking everywhere, not by going to Spin classesand socialize as part of their daily routine. According to Lewis, people in the Mediterranean also flavour their food with fresh and dried herbs and spices in place of salt, make water their beverage of choice, and eat with the seasons. “This ensures you get maximum nutrient density from foods,” she says.

Next: 50 easy habits that can help you live longer.

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