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 a large saucepan over medium heat. Add garlic, carrot, celery, onion, mushrooms, thyme, salt and pepper and cook, stirring, until the vegetables release some of their 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 the 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!

DIRECTIONS

1. In large bowl, toss Brussels sprouts with 1 tablespoon canola oil, red pepper flakes, garlic powder, salt and Parmesan cheese.

2. Transfer to baking sheet that has been coated with canola oil cooking spray and roast for 10 minutes until tender, turning every 2-3 minutes.

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

WHY WE LOVE THIS RECIPE

This recipe’s spicy twist on traditionally prepared Brussels sprouts will have your mouth watering for more. Yes, more Brussel sprouts! Brussels sprouts contain high amounts of fiber while only delivering a few calories making them a perfect waistline watching food.  Also, one cup of these little green gems contains more vitamin C than an orange! So, the next time you are feeling the sniffles coming on, whip up some spicy sprouts.

DIRECTIONS

1. Preheat oven to 425 °F and place oven rack in upper third of oven.

2. Coat two baking sheets with canola oil cooking spray and set aside.

3. Place flour in shallow bowl. In another shallow bowl, combine egg whites and milk. In third shallow bowl, combine corn flakes and parsley.

4. Sprinkle halibut with pinch of salt, pepper and garlic powder. Lightly dust each fish fillet with flour, dip in egg mixture,
then coat with corn flake-parsley mixture. Place on baking sheet.

5. Sprinkle each fillet with 1 Tbsp Parmesan cheese and bake for 15-17 minutes until fish is opaque and flakes when pulled apart with fork.

6. Serve warm with fresh lemon wedge.

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

WHY WE LOVE THIS RECIPE

Not only does this recipe have a crunchy texture and flavorful kick to it, it’s great for your heart too. Halibut contains high levels of selenium, magnesium, potassium, B vitamins and of course omega 3 fatty acids.  Omega 3 fatty acids have been shown to improve cardiovascular health and to reduce inflammation.  Paired with the abundance of magnesium, which can improve blood flow, halibut is a surefire heart healthy fish.  So, go ahead and eat up—your heart will thank you for it!

Directions:

1. Cook brown rice according to package instructions. Set aside.

2. In small bowl, combine all beef ingredients, tossing to coat sirloin. Cover and refrigerate 10-15 minutes.

3. In large sauté pan, heat canola oil over medium heat. Add onion and sauté 2-3 minutes. Add broccoli, cauliflower, red and yellow peppers and carrots; sauté 5 minutes. Set aside and keep warm.

4. Return sirloin with marinade to sauté pan and cook until meat is well done, 3-4 minutes per side. Add vegetables back in and heat through.

5. Serve over brown rice. Garnish with chopped green onions.

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

WHY WE LOVE THIS RECIPE

Just looking at this colorful stir-fry will make your mouth water. Mmmmm….Mmmmm! Lean sirloin combines with a “mini garden” for a protein and antioxidant-rich meal that’s a snap to prepare. Canola oil is ideal for stir-frying or sautéing with its high heat tolerance and light texture.  From the beta-carotene in the carrots, vitamin K in broccoli, vitamin C in cauliflower, vitamin A in peppers and all the fiber among them we are truly getting a nutrient packed, satisfying and of course tasty meal.

1. Whisk ginger, honey, cayenne, lemon juice, brown-rice vinegar, soy sauce, and sesame oil in a small bowl.
2. Cook the soba noodles in a large pot of boiling water for approximately 4 minutes, or until tender.  Drain immediately and rinse under cold running water.  Set aside.
3. Pat tofu dry with paper towels, slice into 1 inch-wide rectangles and cook over medium heat in a dry nonstick pan until browned on both sides.  Remove tofu from pan and set aside.
4. Coat pan lightly with canola oil spray and sauté mushrooms and shrimp until shrimp have turned opaque and are fully cooked.
5. In a large pot over low heat, stir sauce, tofu, mushrooms, and shrimp into noodles.
6. Remove from the heat.  Add the scallions and yellow pepper.
7. Garnish with cilantro and sesame seeds.  Serve.

Soba noodles are a staple dish in Japan and although not quite as popular in the US, they certainly make us smile. Soba noodles, made from buckwheat, are unique in that they contain the essential amino acid lysine, which wheat noodles lack.  In addition, they contain the antioxidants rutin and quercetin.  Rutin acts as an anti- inflammatory agent and quercetin, also found in green tea, fights against oxidative damage, helping to keep cells healthy.

We can thank tofu for a few things: it’s a vegetarian source of protein and although bland on its own, it acts as a sponge for other flavors in the recipe. Tofu is also loaded with isoflavones, a type of antioxidant associated with heart health and a lower risk of some cancers.  Cilantro is one low cal ingredient that we love for its vitamin A and vitamin K boost.  This little herb can also help ward off illness with its natural antibiotic properties.  Honey (in moderation of course) adds a drop of sweetness and daily consumption has been shown to boost the level of antioxidants in our blood.

DIRECTIONS

1. To make the sauce: Combine the carrot, cashews, ginger, vinegar, water, oil, and salt in a blender or food processor fitted with a metal blade. Puree for 15 seconds, or until the carrots are finely grated, scraping down the sides halfway through. Set aside.
2. To make the nori rolls: Peel the carrot lengthwise, removing a thin layer of the skin. Place the cut side down and repeat on all remaining sides. Cut it in half lengthwise, then cut each half into 2 pieces, each about ¼” thick. Peel the cucumber lengthwise, removing a thin layer of the skin from all sides. Cut it lengthwise into 4 pieces, then stack 2 pieces flat on top of each other and cut them into 4 thin strips. Repeat with the remaining 2 pieces. Cut a sheet of plastic wrap slightly larger than a sheet of seaweed. Lay one seaweed sheet flat on the plastic wrap vertically. Place 4 pieces of cucumber flush with the bottom edge of the sheet, and place 4 more pieces next to them. Then place 1 piece of carrot next to the cucumbers on each side. Add 1/2 teaspoon of hummus next to each carrot, and finally place 1 piece of avocado next to the hummus on each side. (Cut the ends of the veggies if necessary, so that they won’t poke out of the roll.)
3. Repeat with the second sheet of seaweed and the remaining cucumbers, carrots, hummus, and avocado.
4. Use the plastic wrap to carefully lift the seaweed end that’s closest to you (the filling should come right to the edge) and tightly roll it away from yourself, making sure the contents remain inside the roll at the ends. Dot the edge with ¼ teaspoon of the remaining hummus to seal, and turn the roll seam-side down. Repeat with remaining roll.
5. Cut each roll into 4 pieces. Serve with the dipping sauce and edamame on the side.

Let’s face it, no matter how amazing and creative salads can be, sometimes you want a whole new way to eat your veggies.  Seaweed is one super food we should all get to know.  Packed with minerals like calcium, iodine and iron and loaded with vitamins like A, B, C, E and K, you can think of it as “spinach of the sea.” The best part? It makes a great stand in for the traditional wheat or lettuce wrap.  The delicious goodness of healthy fat-packed avocado, fiber filled creamy hummus, crunchy carrots and cucumber just got a new home!  Make these tasty treats for lunch or eat them as a snack. Yum!

DIRECTIONS

1. To make the dressing: Place the yogurt, pistachios, tea, onion, parsley, vinegar, and garlic in a small bowl. Season to taste with salt and pepper. Set aside.
2. To make the salad: Defrost the edamame in the microwave according to the package directions. Let it cool to room temperature.
3. Toss the edamame, celery, artichoke hearts, and radishes with the dressing and serve.

Why we love this recipe:
This beautiful salad is like a perfect summer day with all its shades of green. Not only is it full of powerful vitamins and minerals with antioxidant power, but the edamame supplies a healthy dose of protein. Even if you are not vegan or vegetarian, we recommend a few veggie meals per week. This is a good healthy habit for you and the environment. The yogurt and nuts in the dressing supply protein while the green tea adds a dose of antioxidant power that just may protect your heart and your skin from the sun. Fiber packed artichokes and crunchy celery and radishes help to make this not only super tasty but wonderfully filling.