Autumn Feast
The crops are in, and they’re starring in these sensational dishes

Recipes created for Canadian Health by Steve Pitt

Red Alert

Tomatoes (a.k.a. love apples) are the richest source of lycopene, an antioxidant plant substance responsible for the fruit’s red colour. Lycopene fights cell-damaging oxygen free radicals and may play a role in the prevention and treatment of cancers of the prostate, stomach, colon, pancreas, breast, cervix and lung. It may also protect against heart disease and eye conditions such as cataracts and age-related macular degeneration. In addition, tomatoes contain the cancer-fighting compounds p-courmaric acid and chlorogenic acid.—Susie Langley, RD

Photo : Bernard Clark

Tomato-Basil Bruschetta with Pan-Fried Goat Cheese Medallions

Tomato-Basil Salad 1 lb (454 g) ripe Roma tomatoes 3 tbsp (45 mL) extra-virgin olive oil 1 tbsp (15 mL) balsamic vinegar 5 tbsp (75 mL) fresh basil leaves, stems removed and finely chopped sea salt to taste fresh-ground black pepper to taste

Photo: Bernard Clark

1. Cut an X in the skins across the top of tomatoes, then plunge them 2 or 3 three at a time into boiling water for 20 seconds. Remove and place in a bowl of cold water to stop cooking. If fruit is ripe, skins should now peel off quite easily.

2. Slice tomatoes into quarters and remove seeds. Dice quarters into bite-sized pieces. Let drain in the refrigerator in a colander and bowl for 30 minutes. (Use a non-metallic colander; tomatoes can pick up a metallic taste or turn greyish after prolonged contact with metal.)

3. Combine tomatoes, oil, vinegar, basil, salt and pepper in a glass or plastic bowl and let mixture rest in fridge until ready to serve.

Timesaver: To save time and get more dietary fibre, leave skins on tomatoes and don’t remove the seeds. Or try chopping up delicate grape tomatoes, which don’t require peeling and seeding.

Bruschetta

1 baguette or large Italian loaf, cut diagonally into 1-inch- (2-cm-) thick slices

2 cloves garlic, peeled and smashed but intact enough to pick up in one piece

2 oz (60 mL) extra-virgin olive oil

1. Toast bread slices on both sides (in a toaster, on the barbecue or under the oven grill).

2. While bread is still hot, rub each slice with a mashed garlic clove on one side and brush oil on garlic-rubbed side.

3. Add a light sprinkling of salt and pepper (optional).

Goat Cheese Medallions

4.5 oz (120 g) goat cheese log, cut in 8 medallions

1 oz (28 g) all-purpose flour

1 large egg, beaten

1⁄4 cup (50 mL) fine bread crumbs

2 tbsp (30 mL) olive oil

1. Chill goat cheese log in freezer for 10 minutes for easier slicing.

2. Cut into 8 rounds.

3. Coat each medallion in flour, then egg and bread crumbs. Repeat for a solid coating.

4. Heat oil in a non-stick pan to medium-high heat; fry medallions for 2 minutes per side or until golden brown.

Assembly

To serve, put 4 oz tomato salad into  centre of each of 4 medium-sized plates. Flank with 2 bread slices and 2 goat cheese medallions.

Tip: To cut about 8 g of fat per person, serve 1 medallion only.

Makes 4 servings

[Per serving 554 calories, 33.8 g fat, 3.8 g fibre, 15 g protein, 48.7 g carbohydrate,

55 mg cholesterol, 589 mg sodium; excellent source of folacin, niacin and iron]

Whack ’em!

Peeling garlic drives many cooks to despair or, worse, to garlic powder. If you need lots of fresh garlic in a hurry, break up 1 or 2 bulbs on a damp kitchen towel, fold the towel over and whack the separated cloves through the cloth with the flat side of a heavy cleaver or meat tenderizer. This detaches the skins and releases the flavourful garlic oil. —Steve Pitt

Dijon-Pepper Sea Bass Steaks with Okra

OK for okra

Also called gumbo, lady fingers and bamia, these bright green pods are low in calories and a good source of vitamin A. They contain edible soft seeds and pectin, a soluble fibre known to help lower blood cholesterol and maintain healthy blood sugar levels. Once their inner capsules are pierced, the pods release sticky juices, which make okra a good thickener in soups, stews, curries and Southern-style gumbos.—S.L

Sea bass steaks 2 tbsp (30 mL) Dijon whole-grain mustard 1⁄2 tsp (2 mL) cracked fresh black peppercorns 1 tsp (5 mL) minced fresh garlic 1⁄4 tsp (1 mL) chili powder 2 tbsp (30 mL) olive oil 24-oz (750-g) sea bass fillet with skin, cut into 4 steaks sea salt to taste 1 large lemon, cut into 8 wedges 1 tbsp (15 mL) chopped cilantro, chives or parsley

Photo: Bernard Clark

1. Combine mustard, pepper, garlic, chili powder and oil in a shallow pan or bowl.

2. Lightly sprinkle fish with sea salt and dredge in mustard mixture until evenly coated.

3. Lightly oil a heavy frying or grill pan, heat to medium-high and cook sea bass steaks, skin side down, for  3 minutes. Flip over and fry for 2 more minutes or until flesh flakes easily with a fork.

4. Serve fish skin side down, garnished with lemon and herbs.

Okra

1 lb (454 g) fresh okra pods

lemon, salt and pepper to taste

Tip: Size does matter—at least with okra. Choose pods less than 4 inches long; larger ones tend to be tough and fibrous.

1. Place trimmed okra pods in a sunburst pattern on a serving plate and cover with waxed paper.

2. Microwave pods at full power for 3 minutes until tender-crisp and bright green.

3. Serve with a dash of fresh lemon juice, salt and pepper.

Makes 4 servings

[Per serving 277 calories, 11.1 g fat, 3.6 g fibre, 35.2 g protein, 9.7 g carbohydrate, 73 mg cholesterol, 228 mg sodium; excellent source of magnesium and thiamine]

The skin has it

Most of the cooking should be done when the fish is skin side down. Sea bass fillets have a layer of fat between skin and flesh that protects against charring and imparts flavour to the meat. —S.P.

Ginger-Pear Crumble with Oatmeal-Wheat-Germ Crust

Crust 1 1⁄4 cups (300 mL) all-purpose flour 3⁄4 cup (175 mL) rolled oats 3 tbsp (45 mL) toasted wheat germ 1⁄4 cup (50 mL) brown sugar 1⁄2 tsp (2 mL) salt 6 tbsp (90 mL) butter, softened and cut into small cubes 1 large egg, lightly beaten

Photo : Bernard Clark

1. Preheat oven to 375˚F (190˚C).

2. In a large bowl, mix ingredients until dough resembles wet sand. Reserve 3⁄4 cup for the topping.

3. Place remainder in a 9-inch pie plate, spreading it out to form a thin, even crust across bottom and up side of pan.

4. Bake in oven for 10 minutes or until crust turns light brown.

Filling

3 lbs (1.5 kg) ripe but firm Anjou or Bosc pears

1⁄3 cup (75 mL) granulated sugar

1⁄4 cup (50 mL) flour

2 tsp (10 mL) fresh grated ginger

2 tsp (10 mL) organic orange zest

1. Peel and core pears and cut up into small pieces.

Timesaver: Leave fruit unpeeled and cut it away from core.

2. In a large bowl, mix pears with sugar, flour, ginger and zest.

3. Pack lightly into crust.

Topping

reserved crust dough

1⁄8 cup (30 mL) brown sugar

pinch cinnamon to taste

1. Mix pie dough, sugar and cinnamon in a bowl.

2. Lightly sprinkle overtop of pie until pear filling is completely covered by a fine layer.

3. Bake in a preheated 375˚F (190˚C) oven for 45 minutes or until crust is golden brown and fruit is easily pierced with a fork.

4. Let cool before slicing. For the final touch, serve with a dollop of whipped cream or slightly sweetened yogurt.

Makes 8 servings

[Per serving (without topping) 240 calories, 7.2 g fat, 3 g fibre, 3.2 g protein, 42 g carbohydrate, 33.5 mg cholesterol, 163 mg sodium, 1.5 mg iron; excellent source of folacin]

Go Organic

The orange zest is best obtained by using a fine grater or zesting tool to scrape shavings from the outside of the fruit. Always choose organic fruit for the zest; the peel will be free of pesticides and wax. —S.P.

A Healthy Germ

The germ is the heart, or embryo, of the wheat kernel and is removed when the grain is refined. The most nutritious part of the kernel, the germ is rich in B vitamins such as folacin and in vitamin E, polyunsaturated fats and trace minerals. The toasted kind has more flavour and crunch than the natural, and because of its high unsaturated- fat content, it should be stored closed in a cool, dry place to delay its turning rancid. —S.L.