At the time of the year when we need it most, these recipes inspired by nature’s bounty are rich in mood-boosting nutrients, to help you celebrate the return of the sun.
Spicy Poached Eggs with Spinach and Yogurt
This homage to the sun plays out visually as well as nutritionally. To celebrate the return of the vitamin D-giving sun, this dish of eggs, spinach, and yogurt with a hint of spice is a party on a plate.
8 Tbsp (120 mL) Greek yogurt, divided
2 Tbsp + 2 tsp (30 mL + 10 mL) olive oil, divided
1/4 cup (60 mL) pumpkin seeds
1 tsp + 1/4 tsp (5 mL + 1 mL) crushed red pepper flakes, divided
4 cups (1 L) baby spinach
1 tsp + 1/4 tsp (5 mL + 1 mL) sweet smoked paprika, divided
1/4 tsp (1 mL) salt, plus extra pinch
1/4 cup (60 mL) white vinegar
4 eggs
Add 2 Tbsp (30 mL) yogurt to each of 4 serving plates and spread in a swirl on half the surface.
To large skillet, add 1 Tbsp + 1 tsp (15 mL + 5 mL) olive oil, pumpkin seeds, and 1 tsp (5 mL) red pepper flakes. Heat on medium-low heat, stirring constantly. When pumpkin seeds start to pop, reduce to low heat. When pumpkin seeds are golden brown, add spinach, 1 tsp (5 mL) smoked paprika, and 1/4 tsp (1 mL) salt; stir for about 2 minutes, until spinach is wilted. Divide spinach among serving plates, arranging it opposite the yogurt.
Set still-warm skillet aside, off the heat, and add remaining 1 Tbsp + 1 tsp (15 mL + 5 mL) olive oil, 1/4 tsp (1 mL) red pepper flakes, and 1/4 tsp (1 mL) smoked paprika. Continue to rest off the heat to allow flavors to infuse.
To poach eggs, in large saucepan, bring water to a simmer over medium-high heat. Add vinegar and pinch of salt. Stir gently and add eggs, one by one, to water. Poach for 2 to 3 minutes, or until eggs float to surface. Using slotted spoon, gently remove eggs, pat dry with clean kitchen towel, and place on center of each plate. Drizzle 1 tsp (5 ml) red pepper flake-paprika oil over surface of yogurt on each plate and serve.
Serves 4
Each serving contains: 228 calories; 12 g protein; 19 g total fat (4 g sat. fat); 5 g total carbohydrates (2 g sugars, 1 g fiber); 468 mg sodium
Sockeye Salmon Steamed in Parchment with Juniper, Orange, and Rosemary
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment.
1 1/2 tsp (7 mL) juniper berries
2 tsp (10 mL) finely chopped fresh rosemary
2 tsp (10 mL) lemon zest, grated using microplane
2 tsp (10 mL) lemon juice
4 tsp (20 mL) orange zest strips, made with citrus zester
2 tsp (10 mL) orange juice
1/2 tsp (2 mL) peeled and grated garlic
4 tsp (20 mL) olive oil
4 sockeye salmon fillets, with skin, about 5 oz (160 g) each
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
Extra orange slices, for garnish
Preheat oven to 375 F (190 F). Cut 4 sheets of parchment paper, about 12 x 15 in (30 x 38 cm). Set aside.
Using mortar and pestle, crush juniper berries. In small bowl, combine juniper berries with rosemary, lemon zest, lemon juice, orange zest strips, orange juice, grated garlic, and olive oil.
Lay 4 cut sheets of parchment out on flat, clean, dry surface and place a salmon fillet in center of each sheet, skin side down. Season each with salt and pepper. Divide juniper berry marinade among salmon pieces, drizzling it overtop each piece. Rub marinade in with your hands, lifting salmon and rubbing a bit onto skin side before replacing it on parchment, skin side down. Fold parchment over salmon, crimping edges to seal. Lay parchment parcels on baking sheet and cook in preheated oven for 20 minutes.
To serve, you can bring the packets to the table and have those enjoying the meal open their own. Alternatively, serve with a slice or wedge of orange and plate it before bringing it to the table. Carefully open each pouch, allowing any steam to escape, and remove salmon, being sure to capture all the juices that arise during steaming.
Serves 4
Each serving contains: 235 calories; 28 g protein; 14 g total fat (2 g sat. fat); 2 g total carbohydrates (0 g sugars, 1 g fiber); 211 mg sodium
Warming Winter Chocolate Bark
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavored with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favorite.
6 oz (170 g) chocolate with 70% cacao solids
1/2 tsp (2 mL) sweet smoked paprika
1/2 tsp (2 mL) ground cinnamon
2 Tbsp (30 mL) whole raw almonds
1 Tbsp (15 mL) pumpkin seeds
2 Tbsp (30 mL) dried goji berries
1 Tbsp (15 mL) finely diced crystallized ginger (about 15 g)
2 Tbsp (30 mL) finely diced dried mango (about 2 pieces)
1 tsp (5 mL) cacao nibs
1/4 tsp (1 mL) crushed red pepper flakes (optional)
Break up chocolate into small pieces and place in top of double boiler on medium-low heat. When chocolate is melted about halfway, add paprika and cinnamon and stir through, just enough to combine. Be careful not to stir too vigorously, which can cause chocolate to split. Allow chocolate to continue melting, stirring to prevent burning.
Lay a silicone sheet or parchment paper on baking sheet. Pour melted chocolate overtop and smooth out with palette knife, forming an irregular rectangle measuring approximately 8 x 11 in (20 x 28 cm). Working with one ingredient at a time, immediately begin to sprinkle nuts, seeds, fruits, and other ingredients overtop chocolate, finishing by sprinkling red pepper flakes overtop, if using.
Allow to set at room temperature over several hours, or in fridge if the room is warm, until chocolate is firm and breaks crisply. Break bark up in irregular pieces to serve.
Serves 12
Each serving contains: 115 calories; 2 g protein; 7 g total fat (4 g sat. fat); 14 g total carbohydrates (9 g sugars, 4 g fiber); 12 mg sodium
By Helena McMurdo