DIRECTIONS

1. Set aside ¼ cup popcorn. Mix remaining popcorn in food processor until finely ground.
2. Combine with flour, baking powder, salt, and cinnamon in large bowl.
3. Whisk egg white, milk, oil, and vanilla extract in small bowl. Whisk in honey and applesauce until well combined. Add egg mixture to flour mixture and mix well.
4. Fill muffin cups just below halfway. Add a rounded teaspoonful of sliced figs to center of each muffin cup. Divide remaining batter among muffin cups, covering fig mixture completely. Top with reserved ¼ cup popcorn.
5. Bake 23 to 25 minutes on middle rack in oven, or until lightly browned on top and knife inserted in center about halfway through comes out clean. Let cool in pan 5 to 10 minutes before turning out onto rack.

DIRECTIONS

1. Combine lemon juice, oil, and dill in small bowl. Season with salt and freshly ground black pepper to taste. Set aside.
2. Toss lettuce, cabbage, tomatoes, cucumber, onion, avocado, sunflower seeds, and cheese with reserved dressing in medium bowl.
3. Lay 1 slice of turkey flat on work surface and lay slice of ham flat on top. Then layer remaining turkey and tightly roll up.

4. Slice meat roll crosswise into thin pinwheels and scatter on top of salad.

WHY WE LOVE THIS RECIPE
The day after Thanksgiving isn’t the only time that you wake up with a house full of leftovers. And, you want to get right back on track, right? But you forgot to give your guests doggie bags! Oh no, what to do? What about all those tempting leftovers lying around? No worries. This recipe will let you use them without rehashing the holiday feast. Turkey is the star protein here (and it deserves the spotlight)! Protein from lean sources like turkey is essential for building and repair of  muscles and for creating enzymes and hormones. Plus, turkey is a source of vitamin B12, needed for brain function and energy–so turkey won’t make you sleepy, it may even give you energy for shopping the mall!  The cabbage, with its robust and hearty flavor, delivers a healthy dose of anthocyanins, the compound that makes it purple also acts as an antioxidant and helps to reduce inflammation. Don’t forget to add the cheese, please! The small portion of cheese makes this salad extra satisfying, adds a calcium boost and may just help hold you over to your next, ahem healthy meal!  Leftovers never sounded this good!

DIRECTIONS

1. Combine yogurt, vinegar, honey, and ginger-root in medium bowl.
2. Add chicken, pistachios, and apple. Mix well. Gently stir in grapes until just combined.
3. Peel 2 largest leaves from endive, wash. Spread chicken salad among two leaves and enjoy.

DIRECTIONS

1. Season chicken breasts with salt and pepper.  In soup pot, heat olive oil over medium-high and cook chicken through about 4 minutes per side until golden brown.  Remove chicken and set aside for later.

2. Add celery, garlic, and onion to soup pot and cook until tender, about 7-8 minutes.

3. Pour in apple cider vinegar and then add sweet potatoes, kale, tomatoes, chicken broth, and water.  Bring to a boil and then reduce heat to simmer for 20 minutes.

4. Tear chicken with hands for pulled effect.  Stir chicken into soup pot to heat for a few minutes.

5. Serve into bowls and (optional: grate fresh ginger on top) then enjoy.

WHY WE LOVE THIS RECIPE

This simple recipe is all about the add-ins mixed together. Garlic is one of our top winners; even if garlic gives us that not-so-pleasant breath, it has been linked with lower cases of stomach cancer, and especially lower cases of colorectal cancer.  The antioxidants in garlic are the ones that help fight and slow down the growth of certain tumors.  How can we forget kale?  This dark leafy green is an excellent source of fiber, folate and carotenoids, which has shown to protect our bodies from some cancers.  This yummy recipe also has some sweetness to it. Sweet potatoes have more of the eye-healthy beta-carotene than any other fruit or vegetable. Who said that eating a variety of nutritious foods was hard?  Not me!

DIRECTIONS

1. Preheat oven to 350 °F.

2. In medium sauté pan, heat canola oil over medium heat. Add garlic and onion and sauté 1-2 minutes. Add tomatoes and sauté another 5 minutes; set aside.

3. Separate sandwich thins into four halves and lightly coat each side with canola oil cooking spray. Place on baking sheet and bake 15 minutes, turning over halfway through.

4. Spread hummus on each toasted sandwich thin and top equally with tomatoes, mozzarella, feta and olives. Sprinkle with oregano and broil about 5 minutes until cheese is melted. Serve with side of spinach sauté.

* This recipe was developed exclusively for The Canola Council of Canada

WHY WE LOVE THIS RECIPE

Pizza made easy, delicious and nutritious.  We love this recipe for the same reason your heart, your immune system and your waistline will love it too.  Homemade pizza is easy to prepare and is more healthful because you are in control of the ingredients.  By using whole wheat sandwich thins instead of dough you keep calorie content in check. Your taste buds will love the hummus spread in this twist on a classic pizza, which not only makes for a unique flavor, but also gives you an added fiber and antioxidant boost. Top this dish off with oregano, the most antioxidant dense herb, and get even more fiber, along with a dose of vitamin K. Instead of ordering in, take control and enjoy a fast, easy, delish and nutritious pizza!

DIRECTIONS

1. Preheat oven to 425^oF. Coat surface of baking pan with cooking spray.
2. Cut pears in half lengthwise, and hollow out core.
3. Lightly drizzle olive oil on both sides and bake pear for 30 minutes with skin side facing up.
4. Gently turn pears over, and place ½ ounce of light brie in hollow center of each side of pear.
5. Sprinkle walnuts on top and bake until pear is tender and brie is slightly softened, 3 to 5 minutes.

WHY WE LOVE THIS RECIPE

This simple and delicious recipe packs a flavorful antioxidant punch. Pears are good sources of both vitamin C and copper, both of which fight free radicals. Pears are also full of fiber, which helps lower cholesterol levels while acting as a protective agent against colon cancer. Sprinkling walnuts in this recipe not only adds a warm nutty touch but also boosts your cardiovascular health by lowering ‘bad’ cholesterol and decreasing inflammation.

DIRECTIONS

1. In large sauté pan, heat canola oil over medium-high heat.

2. Add garlic and sauté 2-3 minutes.

3.  Add spinach one handful at a time, stirring frequently. 

4.  Continue adding spinach as space becomes available in pan and cook until wilted, about 8-10 minutes.

**This recipe was developed exclusively for the Canola Council of Canada**

WHY WE LOVE THIS RECIPE

Green, garlic-y and great for you! Popeye’s fave food is made easy, fast and delish in this recipe. We know spinach is famous for the iron it contains, but don’t forget about the vitamins A, C and E! The high antioxidant levels in spinach help you fight wrinkles, the common cold and keep you smart by helping your brain to stay healthy. Spinach is packed with a multitude of nutrients including vitamins A, C, E, and K as well as the B complex vitamins. The high fiber content in spinach helps you maintain bowel regularity, and also helps you lower cholesterol levels, making this a perfect accompaniment to any meal. So, go on, eat spinach tonight!

DIRECTIONS

1. In small bowl, combine canola oil and garlic. Brush bread slices equally with mixture.

2. Sprinkle equally with parmesan cheese and broil 3-5 minutes until toasted.

* This recipe was developed exclusively for Canola Council of Canada

WHY WE LOVE THIS RECIPE

Vampires cower at its sight, boys may run and hide from its lingering odor and tumors may halt due to its power… Garlic!  Garlic has been shown to slow or even stop the growth of tumors in the prostate, bladder, colon, and stomach tissue. Need any more reason to get your daily dose of garlic? It tastes delish! This quick and simple recipe mixes the sharp taste of garlic with the crumbly texture of Parmesan for a flavorful crostini to complement soup or to eat alone as a snack.

DIRECTIONS

1. Heat oil in large saucepan over medium heat. Add garlic, carrot, celery, onion, mushrooms, thyme, salt and pepper and cook, stirring, until vegetables release juices, about 3 to 5 minutes. Increase heat to medium-high and continue to cook, stirring often, until most of the liquid has evaporated, about 5 minutes.

2. Add broth, water and farro; bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring occasionally, until vegetables and farro are tender, about 25 minutes.

WHY WE LOVE THIS RECIPE

Try something new for dinner tonight—farro (also known as emmer) is an ancient grain that is high in protein and fiber, making this hearty enough to be your main dish. This soothing recipe is full of veggies making it a truly nutritious comfort food. The other star player, mushrooms, are full of vitamin B, zinc and selenium, all of which play in role in fighting off sniffles.   Also, they are the only veggie with vitamin D, a plus since you may have been missing the sun’s rays lately.

DIRECTIONS

1. Preheat oven to 400° F.
2. In large bowl, combine kale, canola oil and garlic, tossing to coat. Season with salt, black pepper and cayenne.
3. Transfer to small baking sheet and bake for 15 minutes, tossing once halfway through.

* This recipe was developed exclusively for Canola Council of Canada

WHY WE LOVE THIS RECIPE

Kale is a rock star in the produce aisle and quite the popular kid on the block lately!  These baked “chips” will even appeal to kids—and what a great way to get them to eat their vitamins A, C and K.  Fat aids in the absorption of kale’s fat-soluble vitamins making the combination of canola oil and kale a perfect match here.  The crunch with a peppery kick will have you hooked for sure!