Discover a Healthier You - My Epicure

EPICURE SELECTIONS ®
MAGAZINE
400 CALORIE
DINNERS
LOW-CAL
EATS
Discover a
Healthier You
ART OF THE
STIR-FRY
JANUARY 2011
www.epicureselections.com

16
100% CANADIAN
All pricing obtained from Victoria, BC, as of December, 2010.
10555 West Saanich Road, North Saanich, BC Canada V8L 6A8 hometeam@epicureselections.com For thousands of recipes, visit www.epicureselections.com
17
IN THIS LIGHT
AND LEAN ISSUE:
6 400 Calorie Dinners
10 Art of the Stir-fry
12 In Season: Cauliflower
14 250 Calorie Desserts
16 100 Calorie Snacks
19 Light and Luscious Freeze-ahead Meals
6
12
IN EVERY ISSUE
3 Message from Sylvie and Amelia
18 Home Chef Must-Haves
24 This Month's Hostess Specials
(back cover)
HAPPY NEW YEAR!
Many of us pledge to enjoy healthier lives in the new year – to un-clutter, de-stress and simplify our lives.
is year, the paring-down trend is especially strong due to economic realities and a growing environmental
conscientiousness. Frugality is the new normal: 43 percent of UK consumers say that saving is their number
one priority this year and one-third of American consumers are using debit instead of credit. We’re shying away
from needless excess and reigning in expenses. We’re reducing, reusing and recycling – and as a result, enjoying
healthier spending habits, lifestyles, communities, and a healthier planet. People are shopping locally, cooking and
baking from scratch, and making big batches to cook once and eat twice.
In BC, new taxes and tighter liquor laws are an added inducement to eat and entertain in rather than out.
Homemade meals not only save us money, they can also save our health. As a home chef, you control the
ingredients, the salt, fat and sugar content, and ultimately the taste!
Sadly, obesity is now an ocial demographic in the UK. More home cooking due to the "belt-tightening" trend
may help us all tighten our belts. Enjoy discovering the simple pleasures of living – and eating – light
and lean. From our kitchen table to yours, bon appétit!
Sylvie Rochette
President and Founder
Amelia Warren
CEO
For your health, limit fat, sugar and salt! 3

SYLVIE’S
4
For your health, eat at least 5 servings of vegetables and fruit each day!
Prep Time: 20 min8–10 min
14 pancakes
1 head cauliflower, cut into florets
3 eggs, lightly beaten
1 onion, grated
1–2 tsp (5–10 ml) Epicure’s Herb & Garlic Dip
Mix or Epicure’s Lemon Dilly Dip Mix
½–¾ cup (125–180 ml) whole-wheat or allpurpose
flour
Epicure’s Sea Salt and Epicure’s Pepper,
to taste
¼ –¹⁄ ³ cup (60–80 ml) vegetable oil
1. In Epicure’s Multi-Purpose Pot, simmer
cauliflower until very tender. Drain,
then coarsely mash. Let cool.
2. Stir cauliflower with eggs, onion,
Herb & Garlic Dip Mix, adding a bit of
flour at a time to form a thick batter.
Season with Sea Salt and Pepper.
3. Heat oil in Epicure’s Eclipse® Coated
Professional Frying Pan over medium
heat. When hot, carefully spoon in
large spoonfuls of batter and flatten
slightly. Fry for 2–3 minutes per side,
until browned.
4. Keep warm and serve with applesauce
and sour cream, if desired.
Calories 60, Fat 2 g (Saturated 0 g,
Trans 0 g), Cholesterol 45 mg, Sodium 35 mg, Carbohydrate 7 g
(Fibre 2 g, Sugars 1 g), Protein 3 g
5 WAYS WITH
BEEF BOUILLON
Epicure’s Beef Bouillon makes much
more than soup or a gravy base! Try it in
these quick and easy dishes:
1EPICURE’S SPEEDY STROGANOFF:
Sauté sliced mushrooms with
pinches of Epicure’s 3 Onion or
Lemon Dilly Dip Mix. Add cooked
sliced beef and 1 diced tomato. Pour
in enough prepared Epicure’s Beef
Bouillon to cover. Simmer to heat
beef, then stir in a handful of cooked
egg noodles and a big dollop of
sour cream or plain yogurt.
2
EPICURE’S SKINNY SCALLOPED
POTATOES: Thinly slice 5 medium
potatoes. Layer in a buttered
casserole dish, sprinkling with
pinches of Epicure’s 3 Onion Dip Mix
between layers. Stir 1 cup (250 ml)
prepared Epicure’s Beef Bouillon
with 1 Tbsp (15 ml) melted butter;
drizzle over potatoes. Cover with foil
and bake at 375° F (190° C) for about
45 minutes, until tender.
3 4 5
EPICURE’S GLAZED ASIAN CARROTS:
Pour just enough prepared Epicure’s
Beef Bouillon over sliced carrots
to cover. Simmer, uncovered, until
carrots are tender and liquid is . Stir
in a stick of butter and pinches of
Epicure’s Asian Stir-fry Seasoning.
EPICURE’S EASY MEATBALL SOUP:
Heat prepared Epicure’s Beef
Bouillon and simmer with frozen
or fresh meatballs, until cooled
through. Add generous handfuls of
your favourite frozen vegetable mix
and simmer until heated through.
Finish with Epicure’s Arriba! Sansel.
EPICURE’S BEEFED-UP MASH:
Simmer chopped potatoes and
cauliflower in prepared Epicure’s
Beef Bouillon until tender. Drain and
reserve broth. Mash potatoes and
cauliflower, adding enough broth to
moisten. Stir in a handful of grated
cheese and a few spoonfuls of
prepared Epicure’s 3 Onion Dip.
Find recipes online at www.epicureselections.com 5

400 CALORIE DINNERS
Mighty
Epicure’s Ranch
Mexican
A typical chef’s salad from a
Feast
fast food restaurant can
contain 430 calories, 32 g fat and 1130 mg sodium.
Epicure’s version saves you 260 calories, 22 g fat and
Prep time: 20 min 920 mg sodium!
6 servings
$4.09
EPICURE’S CHERRY
TOMATO SALAD (find recipe online)
6
50 CALORIES
For your health, enjoy everything in moderation!
1 recipe prepared
2 cups (500 ml) shredded iceberg lettuce
2 cups (500 ml) baby spinach
15 cherry tomatoes, sliced in half
1–2 cups (250–500 ml) grated mixed cheese, such as
cheddar and Swiss
8–12 oz (228–342 g) sliced cooked steak, chicken or ham
3 hard-cooked eggs, sliced
1. Spread half of Epicure’s Smoky Ranch Dip on
bottom of a glass bowl.
2. Layer in remaining ingredients in order listed.
3. Spoon remaining Epicure’s Smoky Ranch Dip
overtop. Serve immediately or cover and
refrigerate up to 4 hours.
After the indulgence of last month’s celebrations,
January Per serving: marks Calories a change 170, Fat 10 g (Saturated for many 4 g, Trans towards 0 g), Cholesterol leaner, 130 mg,
Sodium 210 mg, Carbohydrate 4 g (Fibre 1 g, Sugars 2 g), Protein 17 g
healthier meals. Eating smart can still mean
satisfying, Make this recipe flavourful with Epicure's food Ultimate by just Salad paying Collection! more
attention to portion control and
wholesome ingredients.
Check out our 14-day Meal Plan (included in this
mailout) featuring these recipes and a daily
calorie count!
WHOLE-WHEAT TORTILLA
90 CALORIES
Find these and more delicious 400-calorie
recipes online at:
www.epicureselection.com/en/magazine
EPICURE’S MEXICAN BEEF AND
BLACK BEANS (find recipe online)
260 CALORIES
GRAND TOTAL:
400 CALORIES
400 CALORIE DINNERS
Hearty Chicken Dinner
EPICURE’S LEMON
HERBED RICE (find recipe online)
60 CALORIES
EPICURE’S BALSAMIC-
GLAZED CHICKEN BREASTS
(find recipe online)
180 CALORIES
EPICURE’S ASPARAGUS WITH DIJON
TARRAGON VINAIGRETTE (find recipe online)
120 CALORIES
GRAND TOTAL:
360 CALORIES
7

400 CALORIE DINNERS
Comfort Curry Dinner
EPICURE’S CURRY-IN-A-HURRY
(find recipe online)
370 CALORIES
8 For your health, get active!
1/2 SERVING OF EPICURE’S
CUCUMBER RAITA
(find recipe online)
20 CALORIES
GRAND TOTAL:
390 CALORIES
400 CALORIE DINNERS
Easy Pasta Night
EPICURE’S LIGHT
CAESAR SALAD
(find recipe online)
70 CALORIES
EPICURE’S EASY
VEGETARIAN LASAGNA
(find recipe online)
290 CALORIES
GRAND TOTAL:
360 CALORIES
For your health, eat at least 5 servings of vegetables and fruit each day! 9

A R T OF T H E STIR-FRY
Asian Chicken Stir-Fry
A good stir-fry takes timing, not time.
Proper stir-fry technique involves a
small amount of oil and high heat
to sear or steam food quickly. Unlike
deep-frying, stir-fried food retains
very little of the oil. Since heat
generally destroys some nutrients
in vegetables, a quick flash in the
pan means they keep more of their
nutritional value.
Woks are the ultimate stir-fry tool,
largely because of the shape. The
round bottom ensures ingredients
remain in the centre dancing over
the intense heat, while the steep
sides make for rapid tossing without
losing morsels over the edge.
Enjoy these recipes as a light and
lean dinner option.
Prep Time: 15 min (plus 1 hour to marinate)
15 min4 servings
$3.83
1– 2 Tbsp (15–30 ml) light soy sauce
1 tsp (5 ml) Epicure’s Minced Garlic
2 Tbsp (30 ml) Epicure’s Asian Stir-fry Seasoning
4 boneless chicken breasts, chopped
1 Tbsp (15 ml) vegetable oil
1 red onion, sliced
1 — 8 oz (227 ml) can water chestnuts
1. Whisk first 3 ingredients in a large mixing
bowl. Add chicken, cover and marinate in
refrigerator for at least 1 hour.
2. Place Epicure’s Eclipse® Coated Wok or
Epicure’s Eclipse® Coated Professional
Frying Pan over medium-high heat. Add
oil and heat for 1 minute.
3. Add chicken and marinade. Flash-fry
for 8–10 minutes. Add onion and water
chestnuts and toss to combine. Continue
cooking for 5 minutes. Serve warm.
Per serving: Calories 200, Fat 7 g, (Saturated 1 g, Trans 0 g),
Cholesterol 75 mg, Sodium 480 mg, Carb 6 g (Fibre 1 g, Sugars 1 g),
Protein 26 g
Eat in for your good health! This recipe has less
fat, sodium and no MSG compared to a similar
dish at a Chinese restaurant.
Epicure's Stir-fried Noodles
with Spinach
Prep Time:7-10 min
4 servings $2.21
¾ lb (375 g) fresh noodles
¼ cup (60 ml) low-sodium soy sauce
1 tsp (5 ml) sugar
2 Tbsp (30 ml) rice vinegar
1 tsp (5 ml) Epicure’s Thai Seasoning
1 tsp (5 ml) Epicure’s Roasted Garlic
1 Tbsp (15 ml) sesame oil
4 green onions, sliced
2 tsp (10 ml) grated fresh ginger
1 — 10 oz (285 g) bag baby
spinach leaves
1. Boil noodles in lightly salted water until
tender. Drain and set aside.
2. Whisk soy sauce, sugar, vinegar, Thai
Seasoning and Roasted Garlic together
in a small mixing bowl. Set aside.
3. Heat oil in Epicure’s Eclipse ® Coated Wok
or Epicure’s large Eclipse ® Coated
Professional Frying Pan over medium-high
heat. Add onion and ginger and stir-fry
for 30 seconds.
4. Add spinach and toss until wilted. Add
sauce and noodles and stir-fry for an
additional 2 minutes. Serve immediately.
Per serving: Calories 340, Fat 6 g (Saturated 1 g, Trans 0 g),
Cholesterol 70 mg, Sodium 620 mg, Carbohydrate 59 g (Fibre 7 g,
Sugars 2 g), Protein 14 g
Eat in for your good health! This recipe will
save you 9 g fat, 240 mg sodium and has no MSG
compared to a similar dish at a Chinese restaurant.
STIR-FRY SMARTS
you begin. Bite-sized is best.
and set aside. Marinade can be immediately
added to meat or fish to enhance flavour before
the cooking process begins. If you are making a
vegetarian meal, add marinade or stir-fry sauce
at the end.
Epicure's Eclipse ® Coated Wok to
piping hot, add cooking oil and swirl to coat.
Heat thoroughly before adding ingredients
to ensure quick cooking while maintaining
texture and colour.
bottom. Move food up to sides of wok to keep
warm as more items are added.
Silicone Tongs are an excellent stir-fry tool.
overcrowded, it may slow the cooking process,
resulting in overcooked food.
A R T OF T H E STIR-FRY
and set aside.
ones that take longer to cook, such as carrots.
Keep ingredients moving in wok to prevent
burning. To ensure even cooking, gently lift food
and fold over.
fry just to combine ingredients. Serve immediately.
10 Find recipes online at www.epicureselections.com For your health, limit fat, sugar and salt! 11

IN-SEASON:
Mark Twain once said “cauliflower is
nothing but cabbage with a college
education.” Those snowy white florets
are a good source of vitamin C and folate
(both antioxidants), provide digestive
support (thanks to their fibre content),
and contain three glucosinolates, which
support the body’s detox processes. Lucky
for us, this hearty, staple winter vegetable
is available year-round.
TYPES
Most cauliflowers have creamy white
florets; however, colourful hybrids are
springing up, such as green broccoflower,
orange cheddar cauliflower, and even
purple ones.
HOW TO BUY
Choose compact heads with cream or
brightly coloured florets. They should
be firm and feel heavy in the hand.
HOW TO STORE
Store in the crisper section of the
refrigerator for 5–7 days. If not already
wrapped in plastic, store in an open or
perforated plastic bag. Place stem-side
up to prevent excess moisture from
spoiling the florets.
pieces. Drizzle with olive oil and season
with pinches of Epicure’s Madras Curry.
Roast at 450° F (230° C) until tender.
few splashes of vinegar until tender. Drain.
Season with Epicure’s Herb & Garlic Dip Mix.
Epicure’s
Cheese, Chives & Bacon Dip for dunking.
12 Find recipes online at www.epicureselections.com
KEEP YOUR RESOLUTION TO BE
A HEALTHIER YOU
Give your Pantry a New Year’s Makeover!
Make this year your best yet! The start of a new year is the perfect time to start enjoying a healthier you. Whether you want
to lose weight, have more energy, help control high cholesterol or diabetes, or simply be your best, Epicure can help you live
the good life with professional non-stick cookware, all-natural cleaning products, incredible seasonings and recipes that make
ordinary meals extraordinary and easy! This year, resolve to spend less time cooking and cleaning and more time around the
table savouring delicious, nutritious, family-approved meals. Makeover your pantry and start cooking for a healthier you today!
HEALTH CONCERN INSTEAD OF STORE-BOUGHT † TRY EPICURE ENJOY A HEALTHIER YOU!
HEART DISEASE Approximately 1 in
5 adult Canadians have high blood
pressure, or hypertension, and 90%
of Canadian adults will develop
high blood pressure if they live an
average lifespan.
Make it your goal to consume less
than 1500-2300 mg sodium daily!
DIABETES An estimated 285 million
people worldwide are affected. With
a further 7 million people developing
diabetes each year, this number is
expected to hit 438 million by 2030.
Make it your goal to eat balanced
meals and practice portion control!
OBESITY In Canada, obesity is the
#1 risk factor for chronic disease.
According to Statistics Canada,
almost 60% of our total population
and over 26% of our children
and youth (1.6 million Canadian
children!), are considered overweight
or obese.
Make it your goal to eat well and be
active 30-60 minutes every day!
Seasoning Salts
¼ tsp (1.25 ml) contains 280 mg
sodium and added oils
Heath Tip: Stay away from salt
substitutes – they warrant caution
for people living with diabetes or
heart disease
Taco Seasoning
Can have 22 times the sodium of
Epicure's blend (430 mg per 2 tsp [10 ml])!
Even sodium-reduced blends still
contain 150 mg sodium per tsp (5 ml)
Bouillon Bases
Sodium per prepared cup (250 ml):
Chicken = 1130 mg
Beef = 1300 mg
Vegetable = 850 mg
Often contains hydrogenated oils
Clumps easily
Salad Dressings
You have no control over what goes
into them
All have a best before date – use it
quick or lose it all!
Contains no veggies, often contains
preservatives and can have as much
as 8 times the sodium (420 mg
sodium) in the seasoning mix alone!
Contains added hydrogenated oils,
colours and dyes
† All comparisons compiled using nutritional data available online as of October 3, 2010.
Epicure’s Sansels
Salt-free blends that maximize taste
with 0 mg sodium per ¼ tsp (1.25 ml)
and no added oils
Epicure’s Taco Seasoning
Richly spiced and flavourful without
being spicy – and only 10 mg sodium
per tsp (5 ml)!
Epicure’s Bouillon Bases
Sodium per prepared cup (250 ml):
Chicken = only 100 mg
Beef = only 60 mg
Vegetable = only 40 mg
Makes over 32 cups (that’s 8 L!)
MUCH lower in sodium – you can always
add salt to taste, but you can’t take it out
Epicure’s Dressing Mixes
Make a little or a lot
Tweak to your personal taste – feel
like a gourmet chef – make fresh
dressings from scratch!
You don’t have to worry about expiry
dates
Use in marinades and as a seasoning
blend, too!
Epicure’s What’s for Dinner?
No measuring required
Incredible value – you not only get the
flavourful seasoning, but veggies right
in the Mix too!
Our Seasoning Mix has only 50 mg
sodium per serving!
Epicure’s What’s for Dessert?
Makes 4 — ½ cup (125 ml) servings
With Epicure's Sansels TM , add as little
or as much as you want
Choose from 5 incredible flavours
So versatile, you can add them to all
your food
If you switched to our Sansels and
used ¼ tsp (1.25 ml) daily, you could
save 86,400 mg sodium every year!
Decrease sodium intake and save money!
If you ate Mexican food once a week
with our Taco Seasoning instead of
store-bought, you could decrease
sodium intake by 22,360 mg sodium in
just one year!
Epicure's Bouillon Bases are much
lower in sodium than the competitor
Won’t clump, making it easier to
measure and use
Contains no hydrogenated oils
With Epicure's Dressings, you maintain
control! Use less oil and make
dressings with bone-building low-fat
dairy
Save money – each jar makes at least
8 cups (2 L)* of dressing
5 different flavours to choose from
* May vary on type of dressing
Save time cooking
Decrease sodium intake – if you make
chili with our Mix instead of storebought,
you could decrease sodium
intake by 19,240 mg per year!
Epicure's Chocolate Pudding contains
no artery-clogging hydrogenated oils,
artifical flavours, colour or dyes!
Enjoy it your way with skim, soy or
rice milk
For your health, enjoy everything in moderation! 13

Comfort
Curry Dinner
250 CALORIE DESSERTS
Poire Belle Hélene
14
For your health, limit fat, sugar and salt!
When getting back to light and lean cuisine, desserts
don’t have to be ruled out altogether. A healthy diet is
also a balanced one, and desserts have their place at
the table. Just use common sense: go for fruit-based
desserts and approach eating with the 80/20 Rule:
make conscious, healthful choices 80% of time,
leaving 20% for guilt-free fun.
Epicure’s Poire Belle Hélène
Prep Time: 4 servings
$1.26
This classic French bistro dessert is back in fashion! Epicure’s easy version
uses canned pears, but if you have more time on your hands, poach your
own. Find great poached pear recipes online at www.epicureselections.
com/en/magazine.
1 — 14 oz (398 ml) can pear halves, drained
4 scoops vanilla ice cream
¼ cup (60 ml) (find recipe online)
1. Portion pears into bowls, then top each with a scoop of ice
cream.
2. Drizzle with Easy Chocolate Syrup and serve.
Per serving: Calories 240, Fat 8 g (Saturated 5 g, Trans 0 g), Cholesterol 30 mg, Sodium 65 mg,
Carbohydrate 40 g (Fibre 2 g, Sugars 37 g), Protein 4 g
3
Discover Flavour!
1. Try Epicure’s Pumpkin Pie Spice or Epicure’s Poudre Douce
instead of Apple Pie Spice
2. Replace cranberries with 1 cup (250 ml) sliced apples or berries
and 1 cup (250 ml) cranberries
3. Replace cranberries with ½ cup (125 ml) figs, 1 cup (250 ml)
strawberries and ½ cup (125 ml) rhubarb.
250 CALORIE DESSERTS
Cranberry Crumble
Prep Time: 10 min35-40 min8 servings
$0.99
²⁄ ³ cup (160 ml) brown sugar
1 ⁄³ cup (80 ml) whole-wheat flour
²⁄ ³ cup (160 ml) old-fashioned or quick oats
2 tsp (10 ml) Epicure’s Apple Pie Spice
¼ cup (60 ml) vegetable oil
3 Tbsp (45 ml) chopped walnuts or sunflower seeds – optional
2 cups (500 ml) fresh or frozen cranberries
1. Preheat oven to 350° F (175° C).
2. Lightly grease a shallow 11” x 14” (27 cm x 35 cm) baking dish.
3. Mix sugar, flour, oats, Apple Pie Spice and oil in a medium mixing
bowl until just combined. Add walnut or sunflower seeds, if
desired. Mixture should be lumpy.
4. Press half of mixture into baking dish. Top with cranberries.
Add remaining half of mixture. Bake for 35–40 minutes, or until
golden-brown.
5. Let cool 30 minutes. Serve in individual serving dishes.
Per serving: Calories 200, Fat 8 g (Saturated 0.5 g, Trans 0 g), Cholesterol 0 mg, Sodium 10 mg,
Carbohydrate 32 g (Fibre 2 g, Sugars 22 g), Protein 2 g
Serving Suggestion: Serve warm with a cool dollop of low-fat frozen yogurt.
For your health, get active! 15

HEALTHY SNACK IDEAS
100
Healthy snacks are an important part of healthy eating habits. Snacking maintains good blood sugar levels and
reinforces energy levels. Research shows that people past the point of hunger are more likely to make poor food
choices and consume larger quantities of foods that are higher in sugar and fat. Grazing healthfully between
meals keeps hunger at bay. Avoid hunger pitfalls with these healthy snacks:
VEGETABLES AND DIP: 10 baby carrots and 2
Tbsp (30 ml) prepared Epicure’s Hummus Dip
½ cup (125 ml)
berries, ½ tsp (2.5 ml) Epicure’s Summer Berry
Fruit Dip Mix and ¼ cup (60 ml) low-fat
cottage cheese
16 For your health, drink at least 8 glasses of water a day!
FRUIT AND DIP: Approximately 1 cup (180–250 ml)
berries, ¼ tsp (1.25 ml) Epicure’s Cinnamon
(ground) and 2 Tbsp (30 ml) prepared Epicure’s
Summer Berry Fruit Dip
PEANUT BUTTER AND APPLE: 1 small apple and
1 tsp (5 ml) peanut butter
NUTS: 15 almonds TUNA DIP: ¹⁄ ³ can (60 g) canned light tuna, packed
in water, and 2 Tbsp (30 ml) prepared Epicure’s
Guacamole
¾ cup (180 ml) skim milk
frothed with Epicure’s Deluxe Milk Frother,
¹⁄8 tsp (0.6 ml) Epicure’s Vanilla Extract, ¹⁄8 tsp
(0.6 ml) Epicure’s Cinnamon (ground) and
1 Tbsp (15 ml) Epicure’s Pure Cocoa
30 g of whole-grain
crackers and 1 Tbsp (15 ml) prepared Epicure’s
Hummus
PITA AND DIP: 1 small whole-wheat pita and
½ cup (125 ml) prepared Epicure’s Fruit Salsa
100 CALORIE SNACKS
DIY
MICROWAVE
POPCORN
Love the convenience of
microwave popcorn but can’t
stand the high-fat, high-calorie
(and who knows what else)
store-bought stuff?
Make your own – it’s easier
than you think!
Place ¹⁄ ³ cup (80 ml) popcorn kernels in
a paper bag, such as a brown paper
lunch bag. Fold the top over a few
times to close. Microwave on high for
2–3 minutes. Listen carefully: if popping
has stopped, remove. Otherwise, add
an additional 10–20 seconds until most
of the corn has popped. Turn into a
big popcorn bowl and shake on your
favourite Epicure Popcorn Seasoning.
Makes 8 cups (2 L).
your own popcorn bar:
Divide popped corn into small bowls
Label bowls: write names or
nicknames on letter labels, stick to
popsicle sticks and stand in bowls
Set out each flavour of Epicure’s
Popcorn Seasonings on Epicure’s
Baking Sheet: White Cheddar, Sour
Cream & Onion, Chipotle Ranch
over Baking Sheet for easy clean-up
Find recipes online at www.epicureselections.com 17

HOME-CHEF MUST-HAVES
EPICURE’S CRUET
Ideal for prepping, storing and
transporting Epicure’s Dressings,
marinades and sauces. Simply
shake, pour and store your
favourite Epicure flavours.
EPICURE’S ARRIBA! SANSEL
Tons of flavour with zero sodium!
This Latin-inspired seasoning adds
oomph to any dish, from rice to
soups, chilis, stews, salads and more.
EPICURE’S SOUP, CHOWDER, CHILI
& MORE BOWLS Classic, durable,
double-handled bowls – ideal
for dishing up Epicure’s What’s
for Dinner? French Onion Soup,
Fisherman’s Chowder, Cha-Cha
Chili, or individual casseroles.
French White-glazed porcelain
retains and distributes heat
efficiently and resists chips,
scratches and stains.
EPICURE’S ECLIPSE ® COATED WOK
Preserve the nutrients and flavour
of fresh ingredients with fast,
high-heat, low-fat wok cooking.
The size, shape and tight-fitting
accompanying lid make Epicure’s
Wok ideal for fast, easy stir-fries
and one-pot chilis, stews and even
pastas. Also great for poaching and
steaming.
EPICURE’S PARCHMENT PAPER
Use to line baking sheets, cake
and brownie pans for effortless
release and easy clean-up. Great for
making oven-safe steam packages
for fish or chicken – see page 23 for
Epicure’s Spa-style Salmon.
EPICURE’S LOCKING SILICONE
TONGS
Padded handle and food-grade
silicone grips make it easy to
handle meat, chicken, fish and
vegetables without damaging food.
Toss pastas, salads, roast veggies
and oven fries without scratching
cookware. The ideal companion
piece to Epicure’s Grill Pan.
18 For your health, consume alcohol in moderation!
LIGHT AND LUSCIOUS
FREEZE-AHEAD MEALS
With a little extra effort, you can have healthy
meals stored in the freezer for later when life
gets hectic and dinner needs to be on the
table quickly. Make a double batch of these
recipes: some for now, some for later.
Prep Time: 8 min15 min8 cups (2 L)
$0.94
A warm, delicious bowl of pure comfort. Enjoy this favourite for both kids and kids
at heart — it's even low in calories and fat!
¹⁄ ³ cup (80 ml) diced carrots
¹⁄ ³ cup (80 ml) diced celery
8 cups (2 L) prepared
1 Epicure’s Bay Leaf
½ lb (225 g) boneless, skinless chicken thighs or breasts, cut into bite-sized pieces
1 cup (250 ml) fine egg noodles
2 tsp (10 ml) Epicure’s Parsley
1. Combine first 4 ingredients in Epicure's Multi-Purpose Pot over medium-high
heat. Bring to a boil.
2. Stir in chicken, reduce heat and simmer for 5 minutes to ensure chicken is cooked.
3. Stir in noodles and simmer soup an additional 5 minutes.
4. Stir in Parsley and serve immediately.
Calories 60, Fat 1 g (Saturated 0 g, Trans 0 g), Cholesterol 15 mg, Sodium 115 mg, Carbohydrate 7 g
(Fibre 1 g, Sugars 0 g), Protein 6 g
Make extra, let cool in family- or individualized-portioned
containers, label and freeze for an easy meal later. Simply reheat in Epicure’s
Multi-Purpose Pot, or microwave until thoroughly heated.
For your health, limit fat, sugar and salt! 19

LIGHT AND LUSCIOUS FREEZE-AHEAD MEALS
Prep Time: 20 min30 min6 servings
$3.16
3 cups (750 ml) bite-sized whole-wheat pasta
2 Tbsp (30 ml) vegetable oil
1 lb (450 g) extra lean ground beef
1 zucchini, sliced
1 red pepper, thinly sliced
1 — 28 oz (796 ml) can low-sodium tomato sauce
2 cups (500 ml) canned corn kernels
2 Tbsp (30 ml) Epicure’s 3 Onion Dip Mix
1 Tbsp (15 ml) Epicure’s Herb & Garlic Dip Mix
2 tsp (10 ml) Epicure’s Taco Seasoning
2 tsp (10 ml) Epicure’s Fajita Seasoning
, to taste
Epicure’s Sea Salt, to taste
to taste
1 ½ cups (375 ml) grated low-fat cheddar cheese
1. Preheat oven to 350° F (175° C).
2. Cook pasta according to package directions.
3. Heat vegetable oil in Epicure's large Eclipse ® Coated Professional
Frying Pan over medium-high heat. Add beef and cook until
browned.
4. Stir in zucchini and pepper, cooking until vegetables have
softened. Add tomato sauce, corn and Epicure’s Seasonings.
Simmer for 5 minutes.
5. Stir in cooked pasta and spoon into ovenproof casserole dish.
Top with cheddar.
6. Bake for 20 – 25 minutes, or until bubbling.
Per serving: Calories 400, Fat 11 g (Saturated 3 g, Trans 0.4 g), Cholesterol 50 mg, Sodium 310 mg,
Carbohydrate 44 g (Fibre 7 g, Sugars 10 g), Protein 32 g
Serving Suggestion: Serve with tortilla chips or warm tortilla wraps.
Make extra, let cool in family- or individualizedportioned
containers, label and freeze for an easy meal later. Simply reheat
in preheated 350° F (175° C) oven for 20–30 minutes, until heated
and bubbling.
Prep Time: 10 min 10 min6 servings
$1.94
1 large cauliflower, coarsely chopped
1 large onion, diced
1 tsp (5 ml) Epicure’s Minced Garlic
4 cups (1 L) prepared
2 cups (500 ml) water
2 tsp (10 ml) Epicure’s Spanish Seasoning
Epicure’s Sea Salt and to taste
2 Tbsp (30 ml) butter
2 Tbsp (30 ml) all-purpose flour
2 Tbsp (30 ml)
1 cup (250 ml) cream
1 cup (250 ml) grated low-fat sharp cheddar cheese
LIGHT AND LUSCIOUS FREEZE-AHEAD MEALS
1. Simmer first 8 ingredients together until tender in Epicure’s
large Multi-Purpose Pot. Drain, reserving broth. Set vegetables
aside to cool.
2. Melt butter over medium-high heat. Stir in flour and Cheese
& Jalapeño Dip Mix, stirring until bubbly.
3. Add reserved broth, stirring continuously. Add cream, stir and
bring to a simmer, stirring frequently, until thickened. Add
cheddar and stir until melted.
4. Mash cauliflower into small pieces. Add to cheese sauce.
Bring soup to a simmer and serve.
Per serving: Calories 250, Fat 20 g (Saturated 12 g, Trans 0.1 g), Cholesterol 65 mg, Sodium 360 mg,
Carbohydrate 11 g (Fibre 2 g, Sugars 4 g), Protein 8 g
Make extra, let cool in family- or individualizedportioned
containers, label and freeze for an easy meal later. Simply reheat
in Epicure’s Multi-Purpose Pot, or microwave until thoroughly heated.
20 For your health, enjoy everthing in moderation! Find recipes online at www.epicureselections.com 21

Fine Dining
SPA-STYLE SALMON
Bring the elegance of the spa dining room home with this healthful and fragrant dish. Steamed in Epicure’s Parchment Paper, aromatic salmon and slender
asparagus spears stay moist and remain flavourful without a lot of added fat.
Epicure’s Spa-style Salmon
Prep Time: 15 min 10 min6 servings$3.54
4 — 6 oz (170 g) salmon fillets
Epicure’s Sea Salt and Epicure’s Pepper, to taste
16 asparagus spears, trimmed and sliced into long spears
4 tsp (20 ml) olive oil
1 tsp (5 ml) Epicure’s Lemon Dilly Dip Mix or Epicure’s Dijon Tarragon Dip Mix
Juice from 1 lemon
1. Place Epicure’s Baking Sheet on bottom of rack of oven. Preheat oven to 400° F (205° C).
2. Centre salmon on 4 large squares (about 15” [38 cm]) of Epicure’s Parchment Paper. Season with Salt and Pepper.
3. Divide spears and scatter over salmon. Drizzle with oil and sprinkle with Lemon Dilly Dip Mix. Squeeze juice from lemon overtop.
4. Gather all 4 sides of Parchment up over salmon to form a pouch. Tie snugly with kitchen twine. Carefully place on a hot Epicure’s
Baking Sheet.
5. Bake for 10–15 minutes, or until salmon is done to preference. Place pouches on plates and serve.
6. Dress it up and drizzle fish with your favourite Epicure Dressing (see Chef Tip below).
Per serving: Calories 200, Fat 10 g (Saturated 1.5 g, Trans 0 g), Cholesterol 60 mg, Sodium 50 mg, Carbohydrate 3 g (Fibre 1 g, Sugars 1 g), Protein 24 g.
Use any of Epicure’s Dressings as a finishing sauce for steamed fish or chicken. They’re full-flavoured and much lower in fat and calories than
store-bought brands. Mix and refrigerate in Epicure’s Cruet.
22 Find recipes online at www.epicureselections.com
PLAN AHEAD FOR VALENTINE’S DAY WITH A
Chocolate Romance
To plan the perfect Valentine’s Day dinner with the most deliciously
romantic recipes (including mouth-watering chocolate ideas),
visit our website at www.epicureselections.com.
EPICURE’S CHOCOLATE CHILI PRETZELS
Find the recipe online at www.epicureselections.com
For your health, get active! 23

EPICURE SELECTIONS ®
JANUARY 1–31, 2011
PRODUCTS FOR
A Healthier You!
COLLECTION
Start the new year off right with
products for a Healthier You!
– on discount!
Epicure’s Taco Seasoning
Epicure’s Chicken Bouillon Base
Epicure's Arriba! Sansel TM
Hostess Price $12.95
Regular price $23.40
JANUARY 1–31, 2011
HOLD A
$500
PARTY AND
40%
OFF
At least
$50 FREE
Product
(10% of Party
January 2011
Hostess Specials
Exclusive Hostess
Tote Bag
Have an Epicure Tasting Party and, as a Hostess in January, enjoy one
of these Specials. Host a Party over $750, and enjoy both Specials!
45%
OFF
As the Hostess of a Qualified Epicure Tasting Party held between January 1–31, 2011, you may choose one of the above two Hostess Specials.
Peel ‘n’ Cook Duo
COLLECTION
No peeler is faster, easier or more comfortable to use –
ideal for those tricky foods. Then simply cook, strain and
pour in one of our most popular pieces of cookware!
2 – 110 ml
Herb & Spice Blends
($11.90 value)
8-cup Multi-Purpose Pot
Ceramic Y-Peeler
Hostess Price $36.00
2
items
Retail value $59.90
PLUS 1
monthly
Hosting
Special!