Avoiding Additives and Preservatives

Check the dried spices to make sure they don’t contain colour or anti-caking agents. I used Unico canned tomatoes, Unico jarred artichoke hearts and Simple brand mozzarella—all are additive-free. Use genuine Parmesan—look for the name stamped on the rind.

Spinach and artichoke-stuffed shells

Ingredients:

Tomato sauce

1 tbsp (15 ml) olive oil

1 clove garlic, chopped

2 cups (500 ml) canned whole tomatoes

1 tsp (5 ml) dried oregano

1 tsp (5 ml) hot pepper flakes

Salt and pepper

Shells

12 oz (340 g) jumbo pasta shells (about 16 to 24 shells)

1 tablespoon (15 ml) olive oil

1 small onion, finely chopped

4 cups (1 L) baby spinach

1 ½ cups (375 ml) artichoke hearts in oil, drained and cut in pieces

1 cup (250 ml) ricotta cheese

1 ¼ cup (310 ml) shredded mozzarella cheese, divided

1 cup (250 ml) finely grated Parmesan cheese, divided

Salt and pepper

2 cups (500 ml) homemade or store-bought tomato sauce

¼ cup (60 ml) fresh basil leaves

Preparation:

Tomato sauce

In saucepan, heat olive oil over medium heat. Add garlic and cook, stirring, 1 to 2 minutes. Add canned whole tomatoes, dried oregano and hot pepper flakes; season with salt and pepper.

Bring to a boil, crushing tomatoes with wooden spoon. Reduce heat and simmer until sauce has reduced slightly, about 10 minutes. Make-ahead: Can be stored in airtight container and refrigerated for up to 5 days or frozen for up to 1 month. Makes about 2 cups.

Shells

In large saucepan of boiling salted water, cook pasta shells until they have softened but are still quite al dente, 8 to 10 minutes (or about 2 minutes less than the package directions). Drain and rinse under cold water. Set aside on clean damp tea towel.

Meanwhile, in large skillet, heat oil over medium-high heat. Add onion and cook, stirring, about 2 minutes. Add spinach and cook, stirring, until softened, about 2 minutes. Drain spinach mixture. In food processor, pulse spinach mixture with artichoke hearts, ricotta, ¾ cup (187 ml) mozzarella and half of the Parmesan; season with salt and pepper.

Spread tomato sauce over the bottom of 11- x 7-inch (28- x 18-cm) baking dish. Stuff each reserved shell with scant 2 tablespoons (30 ml) of spinach and artichoke filling. Place shells side by side in tomato sauce. Sprinkle with remaining Parmesan. (Make-ahead: Baking dish can be wrapped in plastic wrap and refrigerated for up to 3 days or frozen for up to 1 month.) Set aside remaining mozzarella and Parmesan cheeses until ready to serve.

When ready to serve, preheat oven to 400°F (204°C). Remove plastic wrap and cover dish with foil. Bake for 30 minutes. Remove foil, sprinkle with remaining mozzarella and broil until cheese is melted and tops of shells are crispy, 3 to 5 minutes. Sprinkle with basil. Serves 4.

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Avoiding Additives and Preservatives

Use freshly squeezed lemon juice. I used Unico roasted red peppers, Savor sun-dried tomatoes, Jesse Tree olives and Krinos feta—all are additive-free.

Greek potato salad with roasted red pepper

Ingredients:

1.5 lb (680 g) mini yellow potatoes

3 tbsp (45 ml) extra-virgin olive oil

3 tbsp (45 ml) lemon juice

1 garlic clove, minced

1 tsp (5 ml) dried Greek oregano

½ tsp (2.5 ml) salt

½ cup (125 ml) jarred roasted red peppers, drained and thinly sliced

¼ cup (60 ml) oil-packed sun-dried tomatoes, drained and thinly sliced

1/3 cup (83 ml) pitted kalamata olives, halved

1 5-oz (142-g) package spring mix

1/3 cup (83 ml) crumbled feta cheese

Preparation:

Add potatoes to a large pot of cold salted water. Bring to a boil and cook until tender, 15 minutes. Drain and run under cold water for 30 seconds, until cool enough to handle but still warm. Halve or quarter larger potatoes and set aside.

Whisk oil, lemon juice, garlic, oregano and salt in a large bowl. Stir in peppers, tomatoes and olives.

Add potatoes to dressing and toss to coat. Arrange spring mix on a platter. Top with warm potato mixture. Sprinkle with feta. Serves 4.

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Avoiding Additives and Preservatives

I used Robertsons marmalade, Natural Value sriracha and President’s Choice Old-Fashioned Dijon mustard, which are additive-free. I used Acetaia La Bonissma balsamic vinegar, which has no added sulfites.

Toss vegetables with dressing

Toss cooked pork medallions with sauce

Saucy sriracha pork

Ingredients:

1/3 cup (82.5 ml) marmalade

2 tbsp (30 ml) sriracha

1 tsp (5 ml) salt, divided

¼ cup (60 ml) canola oil, divided

1 lb (454 g) pork tenderloin, sliced into ½ -in. (1.25-cm) rounds

2 tbsp (30 ml) white balsamic vinegar

2 tsp (10 ml) Dijon mustard

1 English cucumber, peeled into ribbons

8 oz (227 g) radishes, thinly sliced (2 cups/500 ml)

2 cups (500 ml) baby arugula

Preparation:

Whisk marmalade with sriracha and ½ tsp (2.5 ml) salt in a medium bowl. Reserve 2 tbsp (30 ml) mixture in a large bowl and set aside.

Toss pork with remaining ½ tsp (2.5 ml) salt in a medium bowl. Season with pepper. Heat a large non-stick frying pan over medium-high. Add 1 tbsp (15 ml) oil, then pork. Cook, adjusting heat as needed, until bottom is golden and cooked through, 1 to 2 min per side. Add to marmalade-sriracha mixture as they’re done. Toss to coat.

Whisk vinegar and Dijon into reserved 2 tbsp (30 ml) marmalade mixture in large bowl. Gradually add remaining 3 tbsp (45 ml) oil while whisking until combined. Toss cucumber, radishes and arugula with dressing, then season with pepper. Divide among plates, then top with pork. Serves 4.

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Avoiding Additives and Preservatives

Check the canola, goat cheese and walnuts to make sure they don’t contain additives. Look for a balsamic vinegar that has only naturally occurring sulfites.

Roast sweet potatoes until tender

Kale salad with sweet potatoes and walnuts

Ingredients:

3 sweet potatoes, cut into ½ -inch (1.27 cm) pieces

2 tbsp (30 ml) canola oil, divided

¾ tsp (3 ml) salt, divided

½ cup (125 ml) halved walnuts

1 bunch kale, stems removed and roughly chopped (about 10 cups/2.5 L)

4.4 oz (250 g) package of goat cheese, crumbled

1 cup (250 ml) balsamic vinegar

Preparation:

Position racks in centre and lower third of oven. Preheat to 375F (190C). Toss sweet potatoes, with canola oil and ½ tsp (2 ml) salt on a large baking sheet until coated. Season with fresh pepper. Bake in centre of oven until tender, 25 to 30 minutes. Spread out walnut halves on a small baking sheet. Toast in lower third of oven during last 5 minutes of sweet potatoes roasting.

Boil balsamic vinegar in a small saucepan over high. Reduce heat to medium and gently boil until thickened, but still loose, about 25 minutes. It should measure about 3 tbsp (45 ml).

Massage kale using your fingertips, in a large bowl until softened. Toss with 1 tbsp (15 ml) canola oil and remaining ¼ tsp (1 ml) salt. Divide among 4 plates. Top with roasted potatoes, goat cheese, and toasted walnuts. Drizzle with vinegar reduction. Serves 4.

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Avoiding Additives and Preservatives

Use a red wine vinegar with no sulfites added, such as Eden Organic brand. Look for shrimp and feta with no additives or preservatives.

Whisk dressing ingredients together in a large bowl

Cook the beans in boiling water until tender-crisp

Keep the cherry tomatoes whole if they are small

Cook the shrimp until pink, about 3 minutes

Toss everything together and enjoy!

Ingredients:

3 tbsp (45 ml) olive oil

2 tbsp (30 ml) red wine vinegar

1 tbsp (15 ml) chopped oregano

1 garlic clove, minced

2 cups (500 ml) trimmed green beans

12 oz (340 g) frozen peeled shrimp, thawed

4 cups (1 L) thinly sliced romaine lettuce

1 small red onion, thinly sliced

1 cup (250 ml) crumbled feta

1 cup (250 ml) cherry tomatoes, halved if large

Preparation:

Whisk oil with vinegar, oregano and garlic in a large bowl until combined. Season with fresh pepper.

Boil a pot of water. Add green beans and cook until tender crisp. Drain and rinse under cold water and pat dry. You can boil the shrimp in the same water or sauté them in a pan with oil. Cook until shrimp turns pink, about 3 min.

Add beans and shrimp to dressing, along with romaine and onion. Toss until coated. Add feta and tomatoes. Serves 2-4.

From Chatelaine

Avoiding Additives and Preservatives

Use tamari instead of soy sauce, which contains preservatives. I used Marukan rice vinegar and Tabasco sauce instead of sriracha. Check the ingredients on the canola oil – some brands contain preservatives. Look for frozen shrimp with only salt added.

Cook shrimp and cut in half if large

Whisk batter ingredients together

Add shrimp and cabbage

Spoon into frying pan

Fry until tender and golden

Ingredients:

2 tbsp (30 ml) soy sauce, divided

1 tbsp (15 ml) rice vinegar

1 tbsp (15 ml) sriracha

1 egg

1½ cups (375 ml) water

¼ cup (60 ml) canola oil, divided

1½ cups (375 ml) all-purpose flour

1 tsp (5 ml) baking powder

¼ tsp (1 ml) salt

3 cups (750 ml) very thinly sliced napa cabbage

340 g (12 oz) smalled cooked shrimp

1 bunch green onions, finely chopped

Preparation:

Whisk 1 tbsp (15 ml) soy with vinegar and sriracha in a small bowl. Set aside.

Whisk egg with water, 2 tbsp (30 ml) oil and remaining 1 tbsp (15 ml) soy in a large bowl. Whisk in flour, baking powder and salt until smooth. Stir in cabbage and shrimp. Reserve 2 tbsp (30 ml) green onions. Stir in remaining green onions.

Heat an extra-large non-stick frying pan over medium-high. Add 1 tbsp (15 ml) oil. Scoop heaping 1/3-cup (75 ml) portions of batter into pan, pressing to flatten slightly. Reduce heat to medium. Cook until the bottom is set and golden, 3 to 4 min, then flip. Cook until edges start to crisp, 3 more min. Transfer to a plate. Repeat with remaining oil and batter. Sprinkle with remaining green onions. Serve with vinegar. Serves 4.

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Roast the squash until tender and beginning to brown

The squash and sweet dressing complement peppery arugula

Top with crumbled feta and dried cranberries

Avoiding Additives and Preservatives

Look for a Dijon mustard without benzoate of soda or sulfites – I use President’s Choice Old-Fashioned Dijon. Make sure the feta does not contain preservatives and that the cranberries do not contain sulfites. I used Ocean Spray craisins, which are additive-free.

Ingredients:

¾ cup (174 ml) apple juice

2 tbsp (30 ml) cider vinegar

2 garlic cloves, minced

5 tbsp (75 ml) extra-virgin olive oil

2 tsp (10 ml) Dijon mustard

1 butternut squash, about 1.4 kg, washed well

1 tbsp (15 ml) honey

½ tsp (2.5 ml) salt

4 cups (1 L) baby arugula

1 cup (250 ml) crumbled feta

¼ cup (60 ml) unsalted raw shelled pumpkin seeds (pepitas)

2 tbsp (30 ml) dried cranberries

Preparation:

Position racks in upper and lower thirds of oven. Preheat to 400 F (200 C). Line 2 large baking sheets with foil.

Boil apple juice with vinegar and garlic in a small saucepan. Boil until reduced to ¼ cup (60 ml) about 10 min. Remove from heat and whisk in 3 tbsp (45 ml) oil and Dijon.

Cut a large, shallow slit through the skin of squash. Microwave on high to make it easier to cut, 3 to 5 min. Slice unpeeled squash in half and discard seeds. Cut into 1/3-in.-thick (0.8 cm) slices. Toss with remaining oil, honey and salt until coated. Spread out on prepared baking sheets. Roast until just tender and edges are starting to brown, about 15 min.

Divide arugula among plates. Top with warm squash. Drizzle with dressing. Top with feta, pepitas and cranberries. Serves 4.

From Chatelaine