Avoiding Additives and Preservatives

Look for breadcrumbs without preservatives; panko crumbs are usually preservative-free. Use freshly squeezed lemon juice. I used Clover Leaf canned salmon, which is free of additives.

Lemon pepper salmon cakes

Ingredients:

2 large potatoes (450 g) peeled and halved

¼ cup (60 ml) dried breadcrumbs

2 green onions chopped

¼ cup (60 ml) chopped fresh parsley

½ teaspoon (2.5 ml) grated lemon zest

2 tablespoons (30 ml) freshly squeezed lemon juice

2 cloves garlic minced

½ teaspoon (2.5 ml) each salt and pepper

1 egg whisked

2 cans red sockeye salmon drained and flaked

2 tablespoons (30 ml) vegetable oil

Preparation:

In saucepan of boiling salted water, cook potatoes, covered, until tender, about 15 minutes. Drain and return to pot; using potato masher, mash until smooth.

In large bowl, stir together potatoes, breadcrumbs, green onions, parsley, lemon zest, lemon juice, garlic, salt and pepper; stir in egg. Fold in salmon. Let cool for 5 minutes. Shape by rounded 1 tbsp into ¼ -inch (5-mm) thick patties. (Make-ahead: Arrange on waxed paper–lined baking sheet; cover and refrigerate for up to 24 hours.)

In large nonstick skillet, heat oil over medium heat; working in batches, cook patties, turning once, until golden, about 8 minutes. (Make-ahead: Cover and refrigerate on foil-lined baking sheet for up to 24 hours. Reheat in 375 F/190 C oven until warm, about 6 minutes.) Makes 30 appetizer-sized patties.

From Canadian Living

Avoiding Additives and Preservatives

I used Free From bacon, pure maple syrup, Allen’s cider vinegar, President’s Choice Old-Fashioned Dijon mustard and President’s Choice goat cheese. All are available at our local Your Independent Grocer. Be sure to use freshly squeezed lemon juice.

Spring salad with maple-bacon dressing

Ingredients:

Roasted vegetables

1 small sweet potato, peeled and diced (about 2 cups/500 ml)

1 small leek (white/light green parts only), sliced in ½-inch (1.25-cm) rounds

1 tbsp (15 ml) olive oil

2 cups (500 ml) halved Brussels sprouts

Salt and pepper to taste

Maple-bacon dressing

4 slices thick-cut bacon

2 tbsp (30 ml) maple syrup

1 ½ tbsp (22.5 ml) apple cider vinegar

1 tsp (5 ml) Dijon mustard

2 tbsp (30 ml) olive oil

1 tsp (5 ml) lemon juice

Salt and pepper

Assembly

2 cups (500 ml) baby spinach

½ cup (125 ml) thawed shelled edamame

3 radishes, thinly sliced

½ cup (125 ml) crumbled goat cheese

1/3 cup (83 ml) toasted chopped pecans (optional)

Preparation:

Preheat oven to 400°F (200°C). Toss sweet potato, leek and Brussels sprouts with 1 tbsp olive oil, salt and pepper on a parchment-lined baking sheet. Roast for about 20-25 minutes until tender and browned.

Meanwhile, cook bacon in a skillet until crisp. Remove bacon, leaving 2 tbsp of fat in the pan (or adding olive oil to make 2 tbsp). Whisk in maple syrup, vinegar, Dijon, olive oil and lemon juice. Heat briefly if desired.

In a large bowl, combine roasted vegetables, spinach, edamame and radishes. Drizzle with warm dressing and toss gently to coat. Top with goat cheese, crispy bacon and pecans, if using. Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

Look for sausages with no preservatives, such as the PC Free From brand. Check the dried spices to make sure they don’t contain colour or anti-caking agents. Blue Menu or Unico tomatoes and beans are additive-free. Simple brand mozzarella cheese is free of additives and colour. Genuine Parmesan cheese contains no additives—look for the name stamped on the rind.

Sausage and Swiss chard rigatoni

Ingredients:

4 teaspoons (20 ml) olive oil

3 (12 oz/375 g total) Italian sausages casings removed

3 cloves garlic minced

½ teaspoon (2.5 ml) hot pepper flakes

1 can (28 oz/796 mL) diced tomatoes

¼ cup (60 ml) chopped fresh basil

¼ teaspoon (1.25 ml) salt

1 pinch granulated sugar

1 cup (250 ml) rinsed drained canned navy beans

5 cups (12 oz/375 g) rigatoni pasta

8 cups chopped Swiss chard (13 oz/380 g)

2/3 cups (165 ml) shredded mozzarella cheese

¼ cup (60 ml) grated Parmesan cheese

Preparation:

In large skillet, heat oil over medium-high heat; sauté sausages, breaking up with spoon, until browned, about 8 minutes. Stir in garlic and hot pepper flakes; cook for 2 minutes.

Add tomatoes, basil, salt and sugar; bring to boil. Reduce heat and simmer for 20 minutes. Stir in beans. (Make-ahead: Let cool; refrigerate in airtight container for up to 24 hours.)

Meanwhile, in large saucepan of boiling salted water, cook pasta until still slightly firm in centre, about 8 minutes. Drain and return to pot, reserving ½ cup (125 ml) cooking liquid. Add sauce, reserved cooking liquid and Swiss chard; toss to coat. Transfer to 10-cup (2.5 L) glass baking dish.

Sprinkle with mozzarella and Parmesan cheeses; cover with greased foil. Bake in 375°F (190°C) oven for 20 minutes. Uncover and bake until bubbly and browned, about 10 minutes. Serves 8.

From Canadian Living

Avoiding Additives and Preservatives

I used tamari instead of soy sauce, Shirakiku brand mirin and Lee Kum Kee sesame oil. All are free of additives. Gochujang often contains colour, so I made my own by combining equal parts of miso paste, maple syrup, hot red pepper flakes, tamari sauce and minced garlic to taste.

Korean-style ground pork stir-fry

Ingredients:

1 lb (454 g) instant noodles

3 tablespoons (45 ml) sodium-reduced soy sauce

2 tablespoons (30 ml) mirin

2 tablespoons (30 ml) Korean hot pepper paste (gochujang)

1 tablespoon (15 ml) brown sugar

2 teaspoons (10 ml) toasted sesame oil

1 tablespoon (15 ml) vegetable oil

1 lb (454 g) ground pork

1 onion, chopped

2 cloves garlic, minced

1 tablespoon (15 ml) grated fresh ginger

2 small chili peppers, thinly sliced

3 green onions, chopped

Preparation:

In saucepan of boiling salted water, cook noodles according to package directions. Drain and keep warm.

Meanwhile, in bowl, whisk together soy sauce, mirin, gochujang, brown sugar and sesame oil. Set aside.

In large skillet, heat vegetable oil over medium-high heat. Cook pork, breaking up pieces with wooden spoon, until almost no longer pink, 3 to 4 minutes. Add onion, garlic, ginger and chili peppers; cook, stirring often, for 2 minutes. Stir in reserved soy sauce mixture; cook for 2 minutes. Remove from heat, gently toss with noodles and green onions. Sprinkle with thinly sliced chili peppers and chopped green onions, if desired. Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

Use freshly squeezed lemon juice and pure honey. Check the oregano to make sure it does not contain colour or anti caking agents. I used Savor olives, Savor sun-dried tomatoes and President’s Choice goat cheese.

Green bean and olive salad

Ingredients:

1 lb (454 g) green beans, trimmed and halved

¼ cup (60 ml) olive oil

2 tbsp (30 ml) lemon juice

1 clove garlic, finely minced

1 tsp (5 ml) liquid honey

½ tsp (2.5 ml) dried oregano

2/3 cup (165 ml) pitted Kalamata olives

2/3 cup (165 ml) thinly sliced sun-dried tomatoes

1/3 cup (82.5 ml) thinly sliced red onion

1/3 cup (82.5 ml) crumbled firm goat cheese

Salt and pepper

Preparation:

Blanch beans in a pan of boiling salted water for 2-5 minutes; plunge in bowl of ice water for 3 minutes and then drain.

In bowl, whisk together oil, lemon juice, garlic, honey and oregano.

Arrange green beans, olives, sun-dried tomatoes, red onion and goal cheese on serving plate; drizzle with some of the dressing.

Season with salt and pepper; serve with remaining dressing. Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

I used Tre Stelle cream cheese and Eden 100% pumpkin purée. I made my own pie spice; see the recipe below. Check the dried spices to make sure they don’t contain colour or anti-caking agents.

No-bake pumpkin cheesecakes

Ingredients:

Pumpkin cheesecake

3 oz (85 g) cream cheese, softened

3 tablespoons (45 ml) granulated sugar

1/3 cup (85 ml) pumpkin purée

2 tablespoons (30 ml) whipping cream (35%)

¼ teaspoon (1.25 ml) pumpkin pie spice

Whipped cream

¼ cup (60 ml) whipping cream (35%)

½ teaspoon (2.5 ml) granulated sugar

Pumpkin pie spice

¾ tsp (3.75 ml) cinnamon

½ tsp (2.5 ml) ground ginger

¼ tsp (1.25 ml) nutmeg

¼ tsp (1.25 ml) ground cloves

Preparation:

Pumpkin pie spice: Whisk the spices together.

Pumpkin cheesecake: In large bowl, beat cream cheese until smooth; beat in sugar for about 2 minutes. Beat in pumpkin, cream and pumpkin pie spice. Scrape into two 6-oz (175 ml) ramekins or glasses, smoothing tops. Refrigerate until chilled, about 1 hour.

Whipped cream: In bowl, beat cream with sugar until soft peaks form. Spoon over cheesecakes. (Make-ahead: Cover and refrigerate for up to 24 hours.) Serves 2.

From Canadian Living

Avoiding Additives and Preservatives

I use Hellman’s mayonnaise and substituted Eden Organic red wine vinegar for the white wine vinegar. I used thawed frozen shrimp preserved only with salt.

Potato salad with grilled shrimp

Ingredients:

Vinaigrette

Zest and juice of ½ a lemon

1/3 (82 ml) cup 14% sour cream

2 tbsp (30 ml) olive oil

2 tbsp (30 ml) mayonnaise

1 tbsp (15 ml) white wine vinegar

1 clove garlic, chopped

3 tbsp chopped fresh tarragon

Salt and pepper

Salad

16 to 20 baby potatoes, halved

1 bunch asparagus, trimmed and cut into 2-inch (5-cm) pieces

8 oz (250 g) yellow beans, trimmed and cut into 2-inch (5-cm) pieces

12 oz (340 g) large shrimp, deveined and peeled

1 tbsp (15 ml) olive oil

1 clove garlic, finely chopped

1 tsp seafood seasoning (such as Old Bay)

½ sweet onion, very thinly sliced

Salt and pepper

Chopped herbs

Preparation:

Vinaigrette

In a small bowl, whisk together lemon zest and juice, sour cream, oil, mayonnaise, vinegar, garlic and tarragon. Season with salt and pepper.

Salad

In a large steamer or saucepan fitted with a steamer, steam potatoes for 10 minutes. Add asparagus and beans and cook until all vegetables are tender, about 5 minutes. Set aside.

In bowl, toss shrimp with olive oil, garlic and seafood seasoning. In ridged skillet over high heat, cook shrimp, turning halfway through cooking time, until shrimp are opaque and grill-marked, 3 to 4 minutes. Set aside.

In large serving bowl, place reserved potatoes, asparagus and beans. Add onion; drizzle with vinaigrette, tossing gently to coat. Divide among bowls and top each with a few reserved shrimp. Sprinkle with fresh herbs. Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

Check the hot pepper flakes to make sure they don’t contain colour or anti-caking agents. I use frozen shrimp with only salt added as a preservative.

Add the shrimp after cooking the garlic over low heat for 15 minutes

Aglio e olio with shrimp

Ingredients:

½ cup (125 ml) extra virgin olive oil

7 garlic cloves minced

1 teaspoon (5 ml) salt

1 pinch hot pepper flakes

1 lb (454 g) large shrimp peeled and deveined (thawed if purchased frozen)

12 oz (340 g) spaghetti

1/3 cup (85 ml) chopped fresh parsley

Preparation:

Fill large pot (about 24 cups/6 L) with 20 cups (5 L) water and 2 tablespoons (30 ml) salt; cover and bring to boil.

Meanwhile, in skillet, heat oil over low heat; cook garlic, salt and hot pepper flakes, stirring occasionally, for about 15 minutes or until garlic is light golden but not browned.

Increase heat to medium-high. Add shrimp to skillet; stir-fry for 2 to 3 minutes or until lightly pink and opaque.

Meanwhile, add pasta to water, stirring to separate strands. Cook for 8 to 12 minutes or until tender but firm; drain and return to pot. Add shrimp mixture and parsley; toss to coat. Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

Check the dried spices to make sure they don’t contain colour or anti-caking agents. Be sure the pine nuts don’t contain preservatives. I used Eden Organic red wine vinegar, Jesse Tree olives and Krinos feta.

Bake hollowed-out eggplants

Make eggplant-tomato-olive mixture

Tomato, olive and feta-stuffed eggplant

Ingredients:

2 small eggplants

1 tsp (5 ml) coarse sea salt

Salt and pepper

3 tbsp (45 ml) olive oil, divided

½ small onion, chopped

1 clove garlic, chopped

1 tsp (5 ml) fresh thyme leaves

½ tsp (2.5 ml) ground cumin

Pinch cinnamon

1 tbsp (15 ml) red wine vinegar

10 oz (283 g) cherry tomatoes, halved, crushed and drained

½ cup (125 ml) halved pitted Kalamata olives

3 tbsp (15 ml) pine nuts

½ cup (125 ml) crumbled feta cheese

1 tbsp (15 ml) za’atar (a Middle Eastern spice)

¼ cup (60 ml) roughly chopped fresh cilantro

Olive oil (optional)

Lemon wedges (optional)

Plain yogurt (optional)

Preparation:

Preheat oven to 350 F (177 C); line baking sheet with parchment paper. Slice eggplants in half lengthwise; sprinkle with coarse salt. Let stand for about 10 minutes. Using paper towel or clean tea towel, pat eggplants dry. Using spoon, scoop out flesh from eggplant, leaving about ¼ inch (0.6 cm) of flesh on the skin. Coarsely chop the eggplant flesh; set aside.

Place eggplants on prepared baking sheet, hollowed side up; season with salt and pepper. Brush eggplants with 2 tbsp (30 ml) of the olive oil. Bake on middle rack of oven for 20 minutes.

Meanwhile, in skillet, heat remaining olive oil over medium-high heat. Add reserved eggplant flesh; cook, stirring often, for 5 minutes. Add onion, garlic, thyme, cumin and cinnamon; cook, stirring often, for 2 minutes. Add vinegar, tomatoes, olives, pine nuts, feta and za’atar; cook, stirring often, for 2 minutes. Remove from heat, season with salt and pepper and stir in cilantro. Cover and keep warm.

Stuff hollowed eggplant skins with flesh mixture and drizzle with olive oil. Serve with lemon wedges and yogurt, if using. Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

Check the spices to make sure they don’t contain colour or anti-caking agents. Use butter that contains only cream, no colour. I used Better Than Bouillon for the stock, Paese Mio passata and Suraj naan—all are additive-free.

Bake the chicken meatballs

Add the cooked meatballs to the sauce to heat through

Serve meatballs and sauce with rice and naan

Ingredients:

Meatballs

1 lb (454 g) ground chicken

1 clove garlic, chopped

1 tbsp (15 ml) chopped fresh ginger

1 tsp (5 ml) chili powder

Salt and pepper

Sauce

3 tbsp (45 ml) unsalted butter or ghee

½ small onion, chopped

1 clove garlic, chopped

1 tbsp (15 ml) chopped fresh ginger

1 tbsp (15 ml) curry powder

1 ½ tsp (7.5 ml) ground cumin

1 tsp (5 ml) ground coriander

½ tsp (2.5 ml) chili powder

1 ¼ cup (312 ml) 35% whipping cream

1/3 cup (83 ml) chicken broth

1 cup (250 ml) passata

Salt and pepper

Chopped fresh cilantro

Naan bread (optional)

Preparation:

Meatballs

Preheat oven to 350 F (177 C). Line baking sheet with parchment paper. In bowl, mix chicken with garlic, ginger and chili powder. Season with salt and pepper. Using hands, form 12 meatballs; place 2 inches (5 cm) apart on prepared baking sheet. Bake until meatballs are cooked, about 15-20 minutes.

Sauce

Meanwhile, in nonstick skillet, heat butter over medium-low heat. Add onion, garlic and ginger; cook, stirring often, for 1 minute. Add curry powder, cumin, coriander and chili powder; cook, stirring often, for 1 minute. Stir in cream, broth and passata. Bring to boil; cook, stirring often, until sauce has thickened slightly, 3 to 5 minutes Add meatballs; cook for 1 to 2 minutes. Sprinkle with cilantro and serve with naan bread if desired. Serves 4.

From Canadian Living