Vinaigrette

2 tbsp (30 mL) olive oil

1 tsp (5 mL) balsamic vinegar

1 tsp (5 mL) Dijon mustard

1 tsp (5 mL) fresh lime juice

2 tbsp (30 mL) seeded and finely chopped jalapeño pepper

TIP: When handling jalapeños, keep your hands away from your eyes and wash your hands immediately afterwards.

Salad

1 cup (250 mL) quinoa

1⁄2 cup (125 mL) wild rice

3 cups (750 mL) water

Pinch salt

1 cup (250 mL) cooked corn kernels, fresh or frozen and thawed

1 cup (250 mL) quartered cherry tomatoes

1 cup (250 mL) chopped green bell pepper, 1⁄4-inch (5-mm) squares

Black pepper and salt to taste

Serious Cereals

From amaranth and barley to millet, wheat and wild rice, whole grains pack more nutrition than their refined cousins because they contain all three parts of the kernel: the bran, the endosperm and the germ. These members of the grass family are a valuable source of key nutrients such as B vitamins, vitamin E, minerals and fibre for healthy bowels. They also deliver disease-fighting plant compounds called phytochemicals. Their high-quality carbohydrates provide slowly absorbed energy for healthier blood sugar and may aid weight control by promoting a feeling of fullness. Eating whole grains has been linked to a lower risk of diabetes, heart disease, stroke, digestive diseases and some cancers.

— Diana Swift

1 lb (500 g) boneless, skinless chicken breast cut into 1⁄2-inch (1-cm) squares

1 tsp (5 mL) paprika

1⁄2 tsp (2 mL) cinnamon

1⁄4 tsp (1 mL) powdered green cardamom

1⁄4 tsp (1 mL) powdered allspice

2 tbsp (30 mL) extra-virgin olive oil

1 large red onion, peeled and finely chopped

1⁄2 tsp (2 mL) finely chopped fresh garlic (about 1 medium clove)

Pinch salt

1 cup (250 mL) couscous, rinsed several times in cold water and drained

1 cup (250 mL) reduced-sodium chicken broth

1 cup (250 mL) water

1⁄2 cup (125 mL) dried sour cherries

2 tbsp (30 mL) orange zest (preferably organic)

1⁄2 cup (125 mL) slivered almonds, lightly toasted

Cherry On Top

Cherries, along with olives, plums, peaches and apricots, are known as drupes — fleshy thin-skinned fruits with a single seed-bearing stone or pit. Cherries deliver cholesterol-lowering pectin, a soluble fibre, vitamins A and C, blood-pressure-friendly potassium and the mineral boron, which boosts bone health. Cherries also contain inflammation-fighting pigments called anthocyanins. University of Michigan researchers found that tart cherry juice blocked inflammation as effectively as acetylsalicylic acid. Abundant in blueberries, these power pigments inhibit the inflammatory enzymes cyclo-oxygenase (COX) 1 and 2.

— D.S.

1 cup (250 mL) plus 1 tbsp (15 mL) whole wheat flour

1⁄2 cup (125 mL) steel-cut oats

1 tbsp (15 mL) baking powder

1 tsp (5 mL) sugar

1⁄2 tsp (2 mL) salt

1 tbsp (15 mL) butter or non-hydrogenated margarine

1⁄2 cup (125 mL) 2% milk

1 oz (30 mL) Drambuie

1 cup (250 mL) plus 2 tbsp (30 mL) fresh or high-quality frozen blueberries (do not thaw)

1 egg, lightly beaten with 1 tsp (5 mL) water

Feeling Your Oats

One of the few cereals to flourish in the dreary climate of northern Scotland, the humble but high-energy oat was credited with allowing Highland warriors — who carried a supply of this grain in their sporrans — to outmarch other soldiers. A decade ago, this cereal made functional-food history when the U.S. government allowed manufacturers to label oat products as being associated with a reduced risk of coronary heart disease. Studies have shown that regular consumption of oatmeal, for example, can lower serum cholesterol. Oats are high in soluble and insoluble fibre and provide important minerals such as manganese, potassium, zinc, copper and selenium.

— D.S.