Avoiding Additives and Preservatives

Use freshly squeezed lime juice and pure honey and maple syrup. Saputo halloumi is additive-free. Check the nuts to make sure they don’t contain preservatives.

Roasted squash and grilled halloumi salad

Ingredients:

Lime-honey dressing

1/3 cup (82 ml) extra virgin olive oil

3 tbsp (45 ml) fresh lime juice

1 tbsp (15 ml) honey

½ tsp (2.5 ml) kosher salt + more to taste

Salad

2 delicata squash (about 1 lb/454 g)

1 small butternut or honeynut squash (about 1 lb/454 g)

2 tbsp (30 ml) + 1 tbsp (15 ml) extra virgin olive oil + more for brushing

1 tsp (5 ml) + ½ tsp (2.5 ml) kosher salt

Freshly ground black pepper

1 tbsp (15 ml) + 1 tsp (5 ml) maple syrup

3 sprigs fresh thyme

1 small head broccoli

12 oz (340 g) halloumi cheese

2 or 3 fresh figs, cut into wedges

2 cups (500 ml) baby arugula

¼ cup (60 ml) roasted hazelnuts, coarsely chopped

Preparation:

Preheat oven to 425 F (218 C) and line two baking sheets with parchment paper.

Cut the delicata squash in half crosswise and use a spoon to scoop out all the seeds. Then slice into rounds about ½ inch (1.25 cm) thick. Cut the neck of the butternut squash into rounds about ½ inch (1.25 cm) thick (use the rest for soup, puree or mash). If the rounds are very large, cut them in half. Place the squash on one of the lined baking sheets and toss with 2 tbsp (30 ml) olive oil, 1 tsp (5 ml) salt, some pepper and 1 tbsp (15 ml) maple syrup. Place sprigs of thyme over the squash. Roast for 30-35 minutes, or until tender and browned around the edges. Cool.

Remove the tough stalks from the broccoli and cut into medium-sized trees with florets and some stalk. Arrange on the second lined baking sheet and toss with 1 tbsp (15 ml) olive oil, ½ tsp (2.5 ml) salt and pepper. Roast for 20-25 minutes and then cool.

For the dressing, whisk together the olive oil, lime juice, honey and salt. Adjust seasoning to taste.

Just before serving, slice the halloumi into pieces about ½ inch (1.25 cm) thick, pat dry with paper towel and brush with olive oil. Sear in a hot, dry nonstick skillet for 1-2 minutes per side, or until browned.

Assemble the salad by arranging the arugula on a platter and topping with roasted squash, broccoli, halloumi and figs. Drizzle with the dressing and sprinkle with hazelnuts. Serves 4-6.

From Don’t Worry, Just Cook

Avoiding Additives and Preservatives

Every ingredient in this recipe is fresh and free of additives and preservatives.

Place all ingredients on sheet pan

Roast until the fish is cooked through

Roasted Arctic char with lemons and herbs

Ingredients:

1 ½ to 2 lbs (680 to 907 g) boneless, skinless Arctic char or salmon, whole or in portioned pieces

2 tbsp + 2 tbsp (30 ml + 30 ml) extra virgin olive oil

Grated peel of ½ lemon

1 tsp (5 ml) kosher salt plus more for tossing

1/8 tsp (0.63 ml) freshly ground black pepper

3 sprigs fresh rosemary, plus more to serve

3 sprigs fresh thyme, plus more to serve

1 lemon, sliced

2 cups (500 ml) cherry tomatoes

2 cups (500 ml) broccoli florets, cut into 1-inch (2.54-cm) pieces

Preparation:

Preheat oven to 425 F (218 C) and line a baking sheet with parchment paper.

Arrange the fish on the lined baking sheet with the skinned side down. Drizzle with 2 tbsp (30 ml) olive oil and sprinkle with lemon peel, salt and pepper. Turn the fish over a few times to coat well. Scatter the rosemary and thyme sprigs over the fish and arrange the lemon slices beside, around, or on top of it. Toss the cherry tomatoes and broccoli florets with 2 tbsp (30 ml) oil and some salt. Arrange them around the fish.

Depending on the thickness of the fish, cook for 10 to 12 minutes or longer, or until the fish is just cooked through. Press the thickest part of the fish with the back of a spoon; if it flakes, its cooked. The tomatoes and broccoli should be just cooked.

Replace the now dried sprigs of herbs with fresh sprigs To serve, arrange the roasted lemon slices on top of the fish and the vegetables around. Serves 4-6.

From Don’t Worry, Just Cook

Avoiding Additives and Preservatives

I used thawed frozen shrimp with only salt added as a preservative. Look for butter that contains only milk or cream, with no colour added. Use pure honey and freshly squeezed lime juice. Check the tamarind for colour and preservatives or substitute 2 tbsp (30 ml) of lime juice mixed with 2 tbsp (30 ml) of brown sugar.

Hot sweet shrimp

Ingredients:

1 ½ lb (680 g) extra-large (12 to 16 count) shrimp, shells on and deveined

1 whole star anise or ½ tsp (2.5 ml) ground

1 tsp (5 ml) coriander seeds, crushed, or ¼ tsp (1.25 ml) ground

1 tsp (5 ml) kosher salt

2 tbsp (30 ml) butter

1 tbsp + 1 tbsp (15 ml + 15 ml) honey

1 long red chili, thinly sliced into rounds

1 jalapeno, seeds and ribs removed if desired, diced small

2 garlic cloves, finely chopped

2 tbsp (30 ml) extra virgin olive oil

2 tbsp (30 ml) tamarind paste thinned with 2 tbsp (30 ml) water or substitute 2 tbsp (30 ml) fresh lime juice mixed with 2 tbsp (30 ml) brown sugar

1 tbsp (15 ml) fresh lime juice

1 tbsp (15 ml) light brown sugar

3 scallions, sliced

¼ cup (60 ml) chopped fresh cilantro, plus sprigs for serving

Preparation:

Pat the shrimp dry with paper towel and set aside in the refrigerator. Place the whole star anise and coriander seeds in a hot, dry skillet and toast over medium-high heat for 30 to 45 seconds. Let cool, then grind the spices in a mortar and pestle or in an electric spice grinder. Skip this step if you are using ground spices.

Combine the ground star anise, ground coriander and salt in a small ramekin. Have the butter, honey, chilies, garlic, olive oil, tamarind, lime juice, brown sugar, green onions and cilantro is separate ramekins close to the stove.

Set a cast iron or heavy-bottomed skilled over medium heat to get very hot.

Increase the heat to medium-high and when the pan is extremely hot, add the shrimp to the dry pan in a single layer. Let the bottom side of the shrimp brown for 1 to 2 minutes. Add the butter, drizzle with 1 tbsp (15 ml) honey, scatter the chilies overtop and sprinkle with half the salt-spice mixture. Using a large metal spatula, flip the shrimp over. Brown on the second side. Add the garlic, remaining spice mixture, 1 tbsp (15 ml) honey, olive oil, tamarind, lime juice and brown sugar and toss together. Add the scallions and cilantro and cook gently until the shrimp are opaque.

Serve with cilantro sprigs scattered on top. Serve 4-6.

From Don’t Worry, Just Cook

Avoiding Additives and Preservatives

If using canned chickpeas, check for preservatives. I use Blue Menu brand or cook dried chickpeas. President’s Choice Original goat cheese is additive free.

Anna's quinoa salad

Ingredients:

1 cup (250 ml) quinoa, rinsed if it is not pre-rinsed

2 cups (500 ml) boiling water (or amount specified on quinoa package)

1 cup (250 ml) cherry tomatoes, halved

1 cup (250 ml) cooked corn kernels

1 cup (250 ml) cooked and coarsely chopped sweet potatoes, carrots or squash

1 cup (250 ml) cooked chickpeas

¼ cup (60 ml) chopped fresh cilantro, flat-leaf parsley or dill (or a combination)

2 tbsp (30 ml) roasted sunflower seeds

2 tbsp (30 ml) roasted pumpkin seeds

3 to 4 tbsp (45 to 60 ml) fresh lemon juice

1 tsp (5 ml) kosher salt

¼ to 1/3 cup (60 ml to 82.5 ml) extra virgin olive oil

1 cup (250 ml) crumbled goat cheese

Preparation:

Place the quinoa in a medium saucepan and cover with boiling water. Bring to a boil, cover and cook gently for 15 to 20 minutes. Fluff with a fork, then spread on a baking sheet lined with parchment paper to cool.

In a large bowl, combine the tomatoes, corn, sweet potatoes, chickpeas, cilantro, sunflower seeds and pumpkin seeds. Add the quinoa and toss gently.

Stir in 3 tbsp (45 ml) lemon juice, salt and ¼ cup (60 ml) olive oil. Taste and adjust seasoning, Scatter cheese overtop. Makes 5 to 6 cups.

From Don’t Worry, Just Cook by Bonnie Stern and Anna Rupert

Avoiding Additives and Preservatives

I use tamari instead of soy sauce because it uses alcohol as a preservative instead of MSG, sulfites or sodium benzoate. I use Imagine organic chicken stock, Spectrum sesame oil and original flavour Tabasco sauce (instead of the hot chili paste). A recipe for homemade hoisin sauce is below.

Use the vegetables you have on hand

Stir-fry the chicken until lightly browned

Stir-fry the chicken and vegetables until cooked through and tender

Serve over steamed rice

Ingredients:

Chicken

1 lb (500 g) skinless, boneless chicken breasts

1 tbsp (15 ml) soy sauce

1 tbsp (15 ml) cornstarch

Sauce

2/3 cup (150 ml) chicken stock or water

2 tbsp (30 ml) hoisin sauce (see recipe below)

2 tsp (10 ml) sesame oil

1 tbsp (15 ml) rice wine or sake

1 tbsp (15 ml) cornstarch

Hoisin sauce

1 tablespoon (15 ml) tahini

1 teaspoon (5 ml) five-spice powder

2 tablespoons (30 ml) light soy sauce

2 tablespoons (30 ml) rice vinegar

½ cup (125 ml) miso paste

¼ cup (60 ml) water

1/3 cup (75 ml) honey

1 clove garlic, microplaned

Vegetables and seasoning

1 tbsp (15 ml) vegetable oil

2 cloves garlic, finely chopped

1 tbsp (15 ml) finely chopped ginger root

3 green onions, chopped

1 tsp hot chili paste or Tabasco sauce

1 sweet red pepper, cut in strips

1 carrot, thinly sliced

1 bunch broccoli, cut in 1-inch (2.5 cm) pieces

2 tbsp (30 ml) chopped fresh cilantro

Steamed rice for serving

Preparation:

Hoisin

Add all hoisin ingredients to a small pot. Whisk together and heat over medium low, stirring often, until thickened (approximately 5 to 10 minutes). Bubbles will gently start to rise to the surface and the colour of the mixture will start to darken slightly.

Set aside to cool.

For stir-fry

Cut chicken into 1-inch (2.5 cm) chunks. In large bowl, combine 1 tbsp (15 ml) soy sauce with1 tbsp (15 ml) cornstarch. Add chicken and toss to coat well.

For sauce, combine stock, hoisin sauce, sesame oil, rice wine and 1 tbsp (15 ml) cornstarch. Set aside.

To cook, heat vegetable oil in wok or large non-stick skillet. Add garlic, ginger, green onions and hot chile paste or hot sauce. Cook for 30 seconds

Add chicken to skillet and cook until lightly browned. Add red pepper, carrot, broccoli and ¼ cup (50 ml) water. Cover and cook for 3 to 5 minutes, or until chicken is just cooked through and broccoli is bright green.

Stir sauce well and add to the chicken and vegetable mixture. Bring to boil, stirring constantly. Taste and adjust seasonings if necessary. Serve over steamed rice and sprinkle with cilantro. Serves 4.

From Bonnie Stern’s Simply HeartSmart Cooking

Avoiding Additives and Preservatives

Use shrimp with only salt added and make sure the bread you use has no additives or preservatives. I used Ace bread. Use fresh lemon juice and a balsamic vinegar with only naturally occurring sulfites. I use Acetia la Bonissima Balsamic Vinegar of Modena, which is imported by Sarafino.

Toss shrimp with oil, garlic, rosemary, salt and pepper

Assemble ingredients for hot garlic sauce

Lightly breaded shrimp with hot garlic sauce

Ingredients:

Shrimp

1.5 lbs (750 g) large shrimp, peeled and deveined

2 tsp (10 ml) olive oil

2 cloves garlic, minced

1 tsp (5 ml) chopped fresh rosemary, or a pinch dried

¼ tsp (1 ml) salt

½ tsp (2 ml) pepper

2 cups (500 ml) fresh whole wheat or white breadcrumbs

Hot Garlic Sauce

1 tbsp (15 ml) olive oil

2 cloves garlic, finely chopped

¼ tsp (1 ml) hot red pepper flakes

2 tbsp (30 ml) lemon juice

2 tbsp (30 ml) balsamic vinegar

¼ tsp (1 ml) salt

¼ tsp (1 ml) pepper

¼ cup (45 ml) chopped parsley

Preparation:

In bowl combine 2 tsp (10 ml) olive oil, minced garlic, rosemary, salt and pepper. Toss with shrimp.

Place breadcrumbs in large, flat dish. Dip shrimp in crumbs and pat crumbs in gently on both sides. Arrange shrimp in single layer on baking sheet(s) lined with parchment paper or non-stick foil.

In small saucepan, warm 1 tbsp (15 ml) olive oil with chopped garlic and hot pepper flakes. Add lemon juice, vinegar, salt and pepper. Remove from heat.

Just before serving, cook shrimp in preheated 425 F (220 C) oven for 6 to 10 minutes or until just cooked through.

Drizzle sauce over shrimp, sprinkle with parsley and serve. Serves 6-8.

From More HeartSmart Cooking by Bonnie Stern

Avoiding Additives and Preservatives

Make sure the orange juice concentrate and spices have no preservatives added.

Pound chicken breasts until they are a half-inch thick, marinate and then grill

Flattened Cumin-Grilled Chicken Breasts with Garlic Israeli Couscous

Ingredients:

Chicken

6 skinless, boneless single chicken breasts, 4 oz/125 g each

1 tbsp (15 ml) olive oil

2 tbsp (30 ml) orange juice concentrate

1 tsp (5 ml) ground cumin

2 cloves garlic, minced

½ tsp (2 ml) salt

½ tsp (2 ml) pepper

Israeli Couscous

4 cups (1 L) chicken stock

8 oz (250 g) Israeli couscous

1 head roasted garlic

Salt and pepper to taste

Preparation:

To roast garlic, trim about ¼ inch/5 mm off the top of a garlic head. Place the garlic cut side down on a foil-lined baking sheet and roast at 400 F/ 200 C for about 40 minutes or until tender. Gently squeeze the garlic out of the skins.

Remove filets from chicken breasts (freezing them for stir-fries or chicken fingers). Pound remaining pieces of chicken until about ½ inch / 1 cm thick

In small bowl, combine olive oil, juice concentrate, cumin, minced garlic, salt and pepper. Rub mixture into chicken breasts. Marinate for 10 minutes or up to overnight in refrigerator.

Grill chicken breasts on lightly oiled barbecue or grill pan for a few minutes per side — 3 to 5 minutes, or just until cooked through.

Meanwhile, to prepare couscous, bring chicken stock to boil. Add couscous and cook for 10 minutes, or until tender.

Stir garlic paste or pesto sauce into couscous. Taste and season with salt and pepper. Place couscous in serving dish and arrange chicken on top. Serves 6.

From More Heartsmart Cooking