As Seen on Breakfast TV Toronto

Mairlyn’s Heirlooms and Blueberry Salad
First appeared in alive magazine – July 2009
Serves: 4
Feel free to double, triple, or quadruple

Heirloom tomatoes and blueberries come into season right about the same time making this summer salad a perfect salute to eating seasonally. Depending on the weather I make this salad anywhere from mid July to the middle of September. The simplicity of ingredients lets the flavours of summer come through.

I plate this salad which is chef-speak for: I prepare each salad on its own plate.

8 heirloom tomatoes in a variety of colours
1 cup (250 mL) fresh blueberries
2 tbsp (30 mL) goat cheese
4 tsp (20 mL) cold pressed extra virgin olive oil or canola oil
4 tsp (20 mL) balsamic vinegar
Fresh basil - optional

Wash and dry tomatoes. Using a serrated knife slice the tomatoes into ½ -inch
(1 cm) slices. Divide equally between 4 plates.
Rinse blueberries under cold water in a colander. Drain and pat dry. Divide equally between the plates sprinkling on top of tomatoes.
Crumble cheese and divided equally between the plates sprinkling on top.
Drizzle each serving with 1 tsp (5 mL) of the oil and 1 tsp (5 mL) vinegar. Garnish with finely sliced fresh basil. Serve.

Each serving contains:
160 Calories, 9 g Total fat, 3.5 g Sat Fat, 0 g Trans Fat, 103 mg Sodium, 21.7 g Carbs, 4.5 g Fibre, 5.4 g Protein

Heirloom tomatoes are delicate. Eat them same day that you buy or within 2 days. Store at room temperature.

Out-of-this-World Chili
From: Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith PHEc & Liz Pearson RD

Makes – 10 cups (2.5 L)
Serves: 8 – 1 ¼ cup (300 mL) servings
Kid Friendly

There are as many chili recipes out there as there are wannabe Texans. The original recipe originated in the Lone Star State and had no beans in it at long. It was just a big bowl of cooked meat with spices.
I'm sure this recipe would send any Texan worth their weight in beef, for a loop. This recipe doesn't have any meat in it at all; well nothing that originated on four legs. There is a meaty look to it however, but it comes from a soy meat replacement.
I've been using this in my chili for years and no one has ever figured it out. Don't be soy challenged - give it a go.

2 Tbsp. + 2 tsp. (40 mL) extra virgin olive oil
1 onion, diced
1 carrot, diced
1 red pepper, diced
3 cloves garlic
One -19 fl oz (540 mL) can black beans, drained and rinsed
One -19 fl oz (540 mL) can kidney beans, drained and rinsed
One - 28 fl. oz. (796 mL) can diced tomatoes
2 Tbsp. (30 mL) tomato paste
¼ cup (60 mL) medium salsa, mild, medium or hot
2 Tbsp. + 1 tsp. (35 mL) chili powder
1 tsp. (5 mL) cumin
1 tsp. (5mL) oregano
1 tsp. (5 mL) basil
One - 12 oz. (340 g) package Yves Veggie Ground Round

1. Heat a large covered pot over medium heat; add the oil and onion, sauté till the onion is translucent, approx. 3 minutes.
2. Add the carrots, red pepper, and the garlic. Sauté for 2 min.
3. Add the black beans, kidney beans, tomatoes, tomato paste, salsa, chili powder, cumin, oregano and basil. Bring to the boil. Reduce heat, cover and simmer for 20 min. or until the carrots are cooked.
4. Add the package of Yves Veggie ground round and heat through. Serve.

Each 1 ¼ cup (300 mL) serving contains
250 Calories, 5 g Total Fat, 0g Sat Fat, 0 g Trans Fat, 600 mg Sodium, 35 CHO, 13 g Fibre, 16 g Protein

Adult Version
Want more spice? I usually add ¼ tsp. (1mL) red pepper flakes to the pot after I've dished out my son's portion.

Is it salsa or a salt lick?
Make sure you are sitting down the next time you read the sodium content of most commercial salsas. With an average of 480 mg per ¼ cup (60 mL) you are going to be hitting your sodium stratosphere in no time. Check out the labels and pick a salsa with approx. 260 mg per ¼ cup (60 mL). I found that most fresh salsas hit that number as do reduced sodium bottled brands. Bottom line? Read your labels.


Best Ever Berry Crisp
From: Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith PHEc & Liz Pearson RD

Makes - 5 cups (1.25 L)
Serves – 8 – 2/3 cup (150 mL) servings
Kid Friendly

I love to serve warm crisp as a breakfast treat, Scott, my partner in crime, on the other hand can’t understand the concept of making something that smells amazing and then not demolishing it right away. Note – if you want it for breakfast, make it the night before; hide it after it comes out of the oven and no where near the remote control.

Topping:
1 ½ cup (375 mL) large flake rolled oats
½ cup (125 mL) whole-wheat flour
½ cup (125 mL) dark brown sugar
1 Tbsp. (15 mL) cinnamon
½ cup (125 mL) canola oil

Berries:
6 cups (1.5 L) mixed berries, fresh or frozen - raspberries, blueberries and blackberries or any combo you love
1 Tbsp. (15 mL) quick cooking tapioca
1 tsp. (5 mL) cinnamon

1. Preheat oven to 350 F (180 C). Line an 8-inch square (2-L) baking pan, set aside.
2. In a medium bowl stir together the oats, flour, brown sugar and cinnamon. Using a large spoon mix in the canola oil until well combined. The mixture should look wet.
3. Place the berries into the prepared pan. Sprinkle with the tapioca and cinnamon.
4. Pour topping over the berries. Press down lightly.
5. Bake for 45 - 50 minutes or until bubbly. If using frozen berries add 15-20 minutes longer.
6. Serve warm or cold. Will keep up to 2 days covered in the fridge.

Each serving contains
310 Calories, 16 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 10 mg Sodium, 46 g CHO, 7 g Fibre, 4 g Protein


Big Cooking Tip
Wet parchment paper? Are you kidding?
No. When you’re baking or roasting something in the oven; to help with clean up, thoroughly wet a piece of parchment paper. Squeeze out excess water and line your baking pan with it. You will never have to scrub out a casserole pan or baking dish again. Most excellent.

Why are there so many calories in your crisp?
To make a crispy topping using old fashioned oat flakes I used ½ cup (125 mL) of heart healthy canola oil. You can either do two things – One, make this with ¼ cup (60 mL) canola oil and reduce the grams of fat by half, or leave it as is and enjoy it on a day that was on the lower fat side, but remember heart healthy fats eaten in moderation are a good thing.