Q_E - Inspired.ca

Spring 2012 • inspired.ca 

free! 

60+ 

ways to 

feel good this 

spr¬ng! 

for the love of good food 

Beef, Bok Choy 

& red Pepper 

Stir-fry 

page 12 

www.IGA.net

welcome 

Editor Samantha Shepherd 

Deputy Editor Lauren Ferranti-Ballem 

Food Editor Jennifer Low 

Managing Editor Claire Cooper 

Associate Food Editor Kristin Kent 

Associate Editor Natalia Ksiazek 

Copy Editor Sheilagh McEvenue 

Junior Copy Editor Laura Brown 

Editorial Intern Carolyn Pioro 

Executive Chefs Bonny Reichert, 

Ryan Skelton 

Sobeys Quebec Mario Lalancette, 

Carole Legault 

Feel 

TAKE THE 

Good 

CHALLENGE 

Art Director Ruth Alves 

Associate Art Director Mya McNulty 

Designer Dominique Patafio 

Production Designer Joanna Kam 

Production Manager Mira Kosovac 

Group Publisher Urania Agas 

Publisher Rhonda Hartling 

Account Manager Simone Tai 

Associate Account Manager Jennifer Jones 

Account Coordinator Liz Couto 

Contributors Michael Alberstat, Claudia Bianchi, 

Martine Blackhurst, Justin Courneya, John Cullen, 

Ashley Denton, Catherine Doherty, Angus Fergusson, 

Alvaro Goveia, Jodi Pudge, Sasha Seymour, Jackie Shawn, 

Heather Trim, Ingrie Williams, Nicole Young 

Inspired is a Sobeys Inc. publication created by 

Totem Communications Group. Colour reproduction: 

Transcontinental Interactive, Premedia Business 

Unit. Printing: St. Joseph Printing. All rights reserved. 

Reproduction in whole or in part is prohibited without prior 

written permission from Sobeys Inc. ©Sobeys Inc. 2012 

PARTNERS IN GROWTH TM 

Sobeys, in conjunction with St. Joseph Print 

Group and Scouts Canada, contributes to the 

preservation of our environment. The printing 

of this magazine has facilitated the planting of 

thousands of seedlings on public parklands 

and riverbanks across Canada. 

Breakfast. It’s one small thing I can do 

for myself, everyday. The days I skip it, 

it’s downhill from 11 a.m. But even 

though I know I should invest in those 

few important minutes it takes to fuel 

my body and brain, sometimes I don’t. 

A few months ago, the Inspired team 

got together to brainstorm for our Spring 

issue and we got on the topic of feeling 

good. There are many simple things we 

know we should do for ourselves – so why 

don’t we? We thought, what if we all had 

a personal feel-good coach – someone 

who reminded us to eat that handful of 

almonds, take a brisk walk at lunch and 

throw a few more veggies into our pasta? 

Wouldn’t that be great? 

In this issue of Inspired, we’ll be that coach 

for you. Welcome to our first Feel Good 

issue, an edition dedicated to sharing 

ways to help you, well, feel good. From 

comfort foods made healthier and rainbow 

recipes to guilt-free chocolate desserts 

(what would a feel-good issue be without 

chocolate?) and 20-plus smart breakfast 

ideas, we’ve made it simple for you to eat 

well, eat deliciously and feel good (maybe 

even great!) this spring. 

So are you up for the challenge? Share your 

journey to feeling good with us on Twitter. 

Start a feel-good club. Eat breakfast. And 

repeat after me: “I deserve to feel good.” 

Here’s to a wonderful feel-good spring, 

Samantha Shepherd, Editor 

SUBSCRIBE TODAY! 

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to your inbox? Visit inspired.ca/subscribe 

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to your profile, visit inspired.ca/profile 

HAVE QUESTIONS OR FEEDBACK? 

CONTACT US: 

email compliments@sobeys.com 

telephone 1-866-672-0061 

mail Inspired Magazine 

c/o Sobeys Inc. 

1680 Tech Ave., Unit 1, 

Mississauga, ON L4W 5S9 

we’d love to 

hear from you! 

Email us at editor@inspired.ca 

watch the videos 

at inspired.ca 

we’re tweeting 

Follow us @InspiredRecipes 

Start your day with 

our speedy French 

toast done four ways 

on page 17 

inspired.ca 1

Contents 

spring 2012 

3 SPRING’S FEEL-GOOD FIVE 

Must-have products that are 

smart, balanced and delicious – 

all exclusive to IGA 

7 LET’S SALSA 

One jar makes a fiesta 

of lively recipes 

8 FRESH PICKS 

New ways to enjoy spring’s 

delicious offerings: radishes, 

artichokes, rhubarb and asparagus 

12 MONDAY TO FRIDAY 

Set a tasty and nutritious dinner 

on the table in 25 minutes or less 

16 20+ SPEEDY 

MORNING MEALS 

Start your day off right 

with easy breakfast ideas 

18 A SPOT OF TEA 

Four café-worthy recipes to 

help you recharge or relax 

21 TAKE COMFORT 

Classic favourites get a 

slimming transformation 

24 TRUE COLOURS 

Vivid hues reign in a rainbow of 

wholesome and nutritious recipes 

29 SAY YES TO CHOCOLATE 

Rich and decadent chocolaty desserts 

made with a good-for-you agenda 

32 HAPPY EASTER FEAST 

Host an easy Easter feast with 

our bright and flavourful menu 

38 SOUP OF THE DAY 

Learn how to make your own chicken 

stock and three comforting soups 

44 FEEL GOOD NOW 

Five tips to improve your mind, 

body and soul 

bonus web recipe 

Search “Radish Chips” 


icon index 

new 

Item is new in-store 

Watch the video 

Email us your comments 

Find it in the freezer aisle 

Visit us online

Feel-Good 

SPRING’S 

FIVE 

shop 

It’s time to lighten up: not just in your food choices 

but in how you prep your meals. The newest arrivals 

from IGA make it easy to eat well and live well. 

N 1 

O 

Fruit 

THE 

Juice 

WHY YOU’LL LOVE IT Because 

drinking this subtly sweet juice 

quenches your thirst and helps 

you get more vitamin C in your 

day. Compliments Balance Orange 

Raspberry Mango Juice is made 

with a blend of pure fruit juices from 

concentrate and natural flavours 

without added preservatives, 

artificial flavours or colours. 

HEALTH KICK This juice is an 

excellent source of vitamin C 

– 80% of your daily intake per 

serving (1 cup/250 mL) to 

be exact. 

DOUBLE DUTY Whirl up a 

fruity smoothie by blending 

1 

⁄2 cup (125 mL) juice with 1 ⁄2 cup 

(125 mL) low-fat milk, yogourt 

or soy beverage and ice. 

A refreshing 

blend of three 

fruit juices 


shop 

N 2 

O 

Speedy 

THE 

Salad 

WHY YOU’LL LOVE IT Because a tasty salad with all the extras can be tossed 

up in minutes – without the prep. Each Compliments Balance Salad Kit combines 

vibrant greens, delicious toppings and flavourful dressings to make a fresh side 

that serves four. Try Caesar with crunchy romaine lettuce, unsalted sunflower 

seeds, dried cranberries, garlic butter toast chips and a Caesar dressing or these 

other delicious combinations, including Spring Mix White Balsamic Vinaigrette 

and Spinach Honey Dijon. 

HEALTH KICK These salads are a smart choice with only 150 calories or less per 

100 g serving, plus the added benefits of fibre and folate. 

DOUBLE DUTY Add grilled chicken or fish to make it a balanced meal. 

Cranberries 

and seeds add 

colour and flavour 

find your healthy balance 

Enjoy more nutritious, tasty choices from Compliments Balance. 

Our range of over 250 delicious products are developed with nutritional 

guidelines that have been reviewed by registered dietitians. Each one 

helps you achieve a balanced lifestyle, from better-for-you mains and 

sides to desserts and drinks, all available exclusively at your local IGA. 

Learn more about Compliments Balance 

at compliments.ca/balance 

4 Inspired | SPRING 2012

N 3 

O Crunchy 

THE 

Snack 

Big on crunch 

and salt & vinegar 

flavour 

WHY YOU’LL LOVE IT Because it’s like a 

potato chip without the guilt. Compliments 

Flavoured Rice Chips feed the urge to snack 

with flavours like Salt & Vinegar, Ketchup 

and Cheddar Cheese. 

HEALTH KICK These trans fat-free bites have 

only 60 calories per 14 g serving. 

DOUBLE DUTY Skip the popcorn and serve 

these flavoured chips at your next movie night. 

So good, they’re 

award-winners! 

N 4 

O 

Sweet 

THE 

Treat 

new 

WHY YOU’LL LOVE IT Because these tiny, juicy 

tomatoes eat like candy – without the risk of 

cavities. Greenhouse-grown Compliments Zima TM 

Sweet Orange Grape Tomatoes are packaged in a 

unique clamshell that features a resealable top 

for easy access and a vented bottom for quick 

rinsing. To find out the sweetness of each variety, 

look for the 1 to 10 indicator on the package 

– 10 being the sweetest. 

HEALTH KICK Tomatoes contain lycopene, a 

compound that, according to Dietitians of Canada, 

has been linked to a decreased risk of heart disease. 

DOUBLE DUTY Toss them in salads, add them to 

soups and sauces or enjoy as a snack with cheese 

and crackers – the possibilities are endless. 


shop 

Pair flaky wild 

cod fillets with a 

fresh fruit salad 

N 5 

O 

Tasty 

THE 

Catch 

WHY YOU’LL LOVE IT Because it’s a 

healthier main dish for lunch or supper 

that’s ready in minutes. Tender, flaky 

and preservative-free Compliments 

Balance Wild Cod Fillets come prepped 

and ready for your favourite seasonings, 

sauces and herbs. 

HEALTH KICK These fillets are an 

excellent source of protein and are 

low in fat. 

DOUBLE DUTY Serve them with 

brown rice and steamed veggies for 

a complete and easy meal. 

good for you glossary 

This spring, it’s easy to eat healthy with meal solutions and ideas from Compliments 

and Compliments Balance. Here are just some of the perks you’ll find in our products. 

Fibre plays an important role 

in digestion and helps control 

blood sugar and cholesterol. 

Foods rich in fibre include 

whole-grain breads, oats and 

leafy greens. 

Lycopene is a compound that 

may help reduce the risk of 

disease and illness. Bright 

orange and red foods, from 

tomatoes to watermelon, 

contain lycopene. 

Protein is an essential 

nutrient that helps the body 

function properly and repair 

muscle, skin, nails and hair. 

Healthy protein choices 

include, fish, lean meats 

and skinless poultry. 

Vitamin C helps 

keep gums healthy, aids in 

healing cuts and bruises and 

may help prevent the signs of 

aging. Foods rich in vitamin C 

include citrus fruit, berries 

and sweet bell peppers. 


let’s 

salsa 

One jar, a trio of recipes 

and a fiesta of flavour 

one-pot wonder 

1 

SALSA RICE 

PREP TIME: 10 min. 

TOTAL TIME: 35 min. SERVES: 4 

3 

SALSA FRITTATA 

eat it for breakfast, lunch or supper 

PREP TIME: 15 min. TOTAL TIME: 37 min. SERVES: 4 

Preheat oven to broil. Heat 2 tbsp (30 mL) olive oil in a medium ovensafe 

skillet over medium heat. Add 3 peeled and diced Yukon Gold potatoes 

(approx. 2 cups/500 mL) and stir occasionally until lightly browned, 

8 to 10 min. Season with 1 ⁄8 tsp (0.5 mL) each salt and pepper, cover and 

cook until potatoes are cooked through, 5 to 7 min. Meanwhile, in a bowl, 

beat 4 eggs with 1 ⁄2 cup (125 mL) Compliments Medium Chunky Salsa, 

3 tbsp (45 mL) thinly sliced green onions and 1 ⁄8 tsp (0.5 mL) each salt 

and pepper. Pour egg mixture over potatoes, coating evenly. Sprinkle 1 ⁄4 cup 

(60 mL) Sensations by Compliments Tex-Mex Finely Shredded Cheeses 

overtop. Place skillet on middle rack of oven and broil until eggs are set and 

cheese is melted, about 2 to 3 min. Remove from oven and cool 2 min. to 

firm up. Cut into 4 wedges and garnish each with 1 tsp (5 mL) salsa, 1 tbsp 

(15 mL) sour cream and additional green onions. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 270 calories, 11 g protein, 15 g total fat (4 g sat. 

fat), 195 mg cholesterol, 22 g carbohydrates, 2 g fibre, 3 g sugars, 490 mg sodium 

Cook 1 cup (250 mL) Compliments 

Long Grain Rice according to package 

directions. Halfway through cooking, 

stir in 1 ⁄2 cup (125 mL) Compliments 

Medium Chunky Salsa and 1 ⁄2 cup 

(125 mL) frozen Compliments Peaches 

& Cream Corn. Cover and finish 

cooking. Remove from heat and let 

stand 5 min. Fluff with fork and mix 

in 3 tbsp (45 mL) chopped cilantro, 

1 tbsp (15 mL) extra virgin olive oil 

and 1 ⁄4 tsp (1 mL) each salt and pepper. 

Spoon onto 4 plates and garnish 

each with 1 1 ⁄2 tsp (7 mL) salsa and 

additional cilantro. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 

220 calories, 4 g protein, 4 g total 

fat (0.5 g sat. fat), 0 mg cholesterol, 

43 g carbohydrates, 1 g fibre, 

3 g sugars, 400 mg sodium 

a topping for many meals 

2 

CHICKEN WITH CRUNCHY 

SALSA TOPPING 



Preheat oven to 375°F (190°C). In a bowl, 

mix together 1 ⁄2 cup (125 mL) panko 

breadcrumbs, 1 ⁄3 cup (75 mL) Compliments 

Medium Chunky Salsa, 1 ⁄4 cup (60 mL) 

finely grated Asiago or Parmesan cheese, 

3 tbsp (45 mL) finely chopped fresh 

Compliments Chives, 2 tbsp (30 mL) finely 

chopped fresh parsley, 1 tbsp (15 mL) 

olive oil and 1 ⁄4 tsp (1 mL) pepper. Lightly 

pat breadcrumb mixture onto 4 boneless 

skinless chicken breasts and bake on 

a parchment paper-lined baking sheet 

until the chicken is cooked through, 

about 20 to 25 min. 


220 calories, 28 g protein, 8 g total fat 

(2.5 g sat. fat), 70 mg cholesterol, 10 g 

carbohydrates, 1 g fibre, 1 g sugars, 

290 mg sodium 

watch the video 



esh 

PICKS 

Spring vegetables are nature’s ambitious 

early risers – they’re bold, hearty and full of 

flavour. Pick them up at IGA and discover 

new ways to make them shine. 

So good, it 

will convert reluctant 

radish eaters 

radishes 

These small bulbs are a member 

of the mustard family and vary in 

colour from white to deep red. They’re 

a source of folate and vitamin C per 

serving ( 1 ⁄2 cup/125 mL). Radishes 

have a mild, peppery flavour and crisp, 

juicy texture when added raw to salads, 

dips and crudités and become tender 

and delicate when cooked. 

IN STORE Find pre-packaged 

and bunched radishes year round, with 

bunched more abundant during the 

spring and summer months. Look for 

firm radishes with perky green leaves. 

AT HOME Remove and discard greens 

and refrigerate unwashed radishes 

in a plastic bag or covered container 

for up to one week. 

8 Inspired | SPRING 2012 

BRAISED RADISHES 

Braising tenderizes radishes and mellows their peppery taste. 


In a large deep skillet, arrange 2 bunches of radishes (trimmed, larger ones sliced in half) 

and add enough water to cover. Add 1 tbsp (15 mL) Compliments Churned Unsalted Butter 

Sticks, 1 tbsp (15 mL) Sensations by Compliments Extra Virgin 100% Olive Oil, 2 tbsp (30 mL) 

sugar and 1 ⁄2 tsp (2 mL) salt. Cover and bring to a boil. Reduce heat to medium-low and 

simmer, covered, until radishes are tender when pierced with a knife and liquid has been 

reduced to a glaze, about 12 min. (If radishes cook before liquid has reduced, remove them and 

continue to cook the liquid, uncovered, until it thickens to a glaze.) Toss radishes in glaze and 

sprinkle with 1 ⁄4 tsp (1 mL) pepper and 1 tbsp (15 mL) coarsely chopped fresh flat-leaf parsley. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 90 calories, 0.1 g protein, 

6 g total fat (2.5 g sat. fat), 10 mg cholesterol, 9 g 

carbohydrates, 0 g fibre, 8 g sugars, 270 mg sodium 

Adds creamy flavour 

without extra salt

FEEL 

GOOD 

Challenge yourself to try 

one new vegetable every 

week. Soon you’ll have 

plenty to choose from. 

STUFFED ARTICHOKES 

PREP TIME: 5 min. TOTAL TIME: 1 hr. SERVES: 4 

shop 

Preheat oven to 425°F (220°C). Prep 4 large artichokes (see how-to below). Set aside. In a large 

bowl, combine 1 cup (250 mL) whole wheat breadcrumbs, 1 ⁄4 cup (60 mL) Compliments Grated 

Parmesan Cheese, 1 ⁄4 cup (60 mL) chopped flat-leaf parsley, 4 minced garlic cloves and 1 ⁄2 tsp 

(2 mL) each coarse salt and pepper. Fill centre of each artichoke with breadcrumb mixture and 

work excess between leaves. Transfer stuffed artichokes to a shallow baking dish. Drizzle with 

1 tbsp (15 mL) Sensations by Compliments Extra Virgin 100% Olive Oil. Fill dish with 1 in. (2.5 cm) 

boiling water. Cover dish with greased foil and seal edges tight. Bake until a sharp knife easily 

pierces through the top into the heart below, about 45 min. Remove foil and broil until tops are 

golden brown, about 3 min. Serve warm. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 200 calories, 10 g protein, 6 g total fat (1.5 g sat. fat), 

5 mg cholesterol, 26 g carbohydrates, 10 g fibre, 2 g sugars, 600 mg sodium 

Topped with crispy 

breadcrumbs and 

savoury Parmesan 

artichokes 

This member of the thistle family is an 

interesting-looking vegetable, with layers of smooth 

petals and a delicious centre “heart.” One serving 

( 1 ⁄2 cup/125 mL) is high in folate and a source of 

dietary fibre, iron and vitamin C. Artichokes have a 

mild, nutty flavour and range in size from jumbo – 

delicious when grilled or stuffed – to baby, which are 

slightly more tender and best served sautéed or steamed. 

IN STORE They’re available year-round, with a peak 

season from late winter to early summer. Choose 

artichokes that feel heavy for their size, look plump 

and have compact leaves. 

AT HOME Refrigerate unwashed artichokes in a plastic 

bag or covered container for up to one week. 

HOW-TO: prep an artichoke 



Don’t be intimidated by its prickly petals and spiny choke – artichokes 

are easy to handle with these simple steps. 

1. Use a large knife to cut off the stem at its base and 1 1 ⁄2 to 2 in. 

(4 to 5 cm) off the top. 

2. Pull off the tough outermost leaves and yellow centre leaves and 

scrape out the inedible fuzzy centre pieces (the choke) with a 

spoon, leaving the heart intact (the solid, pale green base). 

3. Trim prickly tips with kitchen shears and rub edges with fresh 

lemon juice to prevent discolouration. 

4. Gently spread leaves apart to create space for stuffing. 


shop 

rhubarb 

By nature rhubarb is classified as a vegetable, but in our kitchen it’s 

usually enjoyed cooked as a fruit. One serving ( 1 ⁄2 cup/125 mL) of 

this slender-stalked relative of buckwheat is a source of vitamin C 

and potassium. Balance its tartness with sugar, honey or maple syrup. 

Besides being a great addition to pies and crumbles, cooked rhubarb 

is also delicious in jams, chutneys and sauces. 

IN STORE Find it at its peak from May to July. Pick crisp, smooth 

stalks that are pale pink to bright red in colour. Leaves should look 

fresh and blemish-free, but are inedible and must be torn off and 

discarded while prepping. 

AT HOME Tightly wrap unwashed stalks in a plastic bag and 

refrigerate for up to one week. 

A sweet, crunchy 

topping balances 

tart rhubarb 

STRAWBERRY-RHUBARB & GINGER CRISP 

This simple, better-for-you topping is made with minimal 

butter and gets its crunch from almonds and low-fat granola. 




Preheat oven to 350°F (180°C). In an 8-in./20 cm square (2 L) glass or ceramic baking dish, mix 

together 2 cups (500 mL) sliced rhubarb ( 1 ⁄2-in./1 cm pieces), 2 cups (500 mL) sliced strawberries, 

1 

⁄4 cup (60 mL) Sensations by Compliments Pure Maple Syrup, 1 tbsp (15 mL) cornstarch, 1 ⁄2 tsp 

(2 mL) ground ginger and 1 ⁄4 tsp (1 mL) salt. In a bowl, combine 1 cup (250 mL) Compliments 

Balance Original Granola Cereal, 1 ⁄2 cup (125 mL) almonds, chopped, and 4 tsp (20 mL) melted 

butter. Spread over fruit. Bake on middle rack of oven until fruit is bubbling and topping is golden, 

about 30 min. Serve warm. 

PER SERVING ( 1 ⁄8 OF THE RECIPE): 170 calories, 4 g protein, 6 g total fat (1.5 g sat. fat), 5 mg 

cholesterol, 24 g carbohydrates, 3 g fibre, 11 g sugars, 100 mg sodium 


asparagus 

This spear-like member of the lily family is quintessentially spring with its 

delicate flavour and tender-crisp texture. “One serving ( 1 ⁄2 cup/125 mL) 

of asparagus is low in calories, an excellent source of folate and contains 

antioxidants that help the body resist numerous illnesses,” says Montreal 

nutritionist Mario Lalancette. To preserve its bright green hue, cook asparagus 

in boiling water for a few minutes before plunging it into a bowl of ice water 

to stop it from overcooking. Roasting or grilling intensifies its sweetness and 

makes it a delicious base for bolder flavours like salty Italian prosciutto or 

tangy goat’s-milk cheese. 

IN STORE Available year-round, choose crisp, brightly coloured stalks 

with plump, tightly closed tips and freshly cut stems. 

AT HOME Store spears upright in a narrow, covered container 

with ends in 2.5 cm (1 in.) of water or wrap ends with a damp paper 

towel and place in a plastic bag. Refrigerate for up to four days. 

shop 

Grill them with 

a little olive oil, 

lemon and pepper 

meet the producer 

Michelle Rajotte 

Michelle Rajotte never 

imagined her family farm 

would grow to become one 

of the biggest asparagus 

suppliers in Quebec, let alone 

handle half a million pounds 

of the slim-stalked vegetable 

every year. “We produce about 

50,000 pounds of asparagus at 

Cultures de Chez Nous, plus 

package and market another 

450,000 pounds on-site for 

local growers in the Centre-du- 

Quebéc region,” she explains. 

And with so much asparagus 

around, you can be sure it’s 

a mealtime staple. Rajotte 

highlights its earthy taste with 

a lemon-Dijon vinaigrette. “It’s 

the best way to eat asparagus,” 

she says. 

Harvest time is short and 

sweet, lasting only a few weeks. 

“We start in early- to mid-May 

and are done by the end of 

June,” she explains. Spears 

are carefully snapped off by 

hand, then cleaned, sorted 

and loaded into a refrigerated 

truck. “The quickest delivery 

time is always best,” she says. 

“If needed, we can deliver it 

the day after the harvest.” 

From her farm to your table, 

find fresh asparagus at IGA 

this spring. 


everyday meals 

Monday 

to Friday 

What’s fresh and tasty, ready in 

25 minutes or less and costs under 

$5 per serving? We’re dishing out 

five super-easy answers for supper. 

MONDAY 

BEEF, BOK CHOY & RED PEPPER STIR-FRY 

The grilling sauce gives a gentle mouth-warming heat. 


1 cup (250 mL) Sensations by 

Compliments Basmati Rice 

3 tbsp (45 mL) Sensations 

by Compliments Cilantro 

Chili Lemon Grilling 

Sauce, divided 

1 tsp (5 mL) vegetable oil 

1 cup (250 mL) baby carrots, 

sliced in half lengthwise 

3 

⁄4 lb (375 g) sirloin tip beef 

stir-fry strips or sirloin tip 

cut into finger-length strips 

4 baby bok choy, sliced 

lengthwise in half or 

quarters, depending on size 

1 red pepper, thinly sliced 

2 tsp (10 mL) cornstarch 

2 tbsp (30 mL) water 

2 tbsp (30 mL) Compliments 

Sliced Natural Almonds 

1. Cook rice according to package directions. In a large skillet, heat 

2 tbsp (30 mL) cilantro chili lemon sauce and oil over medium heat. 

Add carrots and cook for 2 min. or until desired doneness. Add beef and 

cook until beef is almost cooked through, about 3 min. Add bok choy 

and red pepper and cook just until bok choy begins to wilt, about 2 min. 

2. Meanwhile, in a small bowl, dissolve cornstarch in water and then 

stir in remaining cilantro chili lemon sauce. Add to skillet and cook until 

vegetables are tender-crisp, about 1 min. Serve over rice and sprinkle 

with almonds. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 390 calories, 26 g protein, 12 g total 

fat (2 g sat. fat), 50 mg cholesterol, 45 g carbohydrates, 3 g fibre, 


Packed 

with vibrant 

veg 

on the 

cover 

$2 51 

per serving 


Recipe costs are calculated by portion of the ingredient used for a full serving and include the cost of staple ingredients. 

Ingredient costs are based on the average national retail cost per product, excluding taxes, for a 52-week period, ending October 25, 2011.

FEEL 

GOOD 

Take the time to chew your food. Eating 

slowly helps you enjoy more flavour – and 

may help you consume less calories. 

$4 30 

per serving 

TUESDAY 

BRUSCHETTA PENNE 

WITH SHRIMP & OLIVES 

Great for those busy weeknights, 

prepared bruschetta mix and 

pre-cooked shrimp pull this recipe 

together while the pasta cooks. 

PREP TIME: 10 min. TOTAL TIME: 20 min. 

SERVES: 4 

1 pkg (375 g) penne pasta 

enriched with inulin 

1 tub (227 g) bruschetta topping 

1 pkg (340 g) Compliments Cooked 

Pacific White Shrimp (31-40 ct), 

thawed, tails removed, patted dry 

1 

⁄3 cup (75 mL) pitted Kalamata 

olives, chopped 

1 

⁄2 cup (125 mL) lightly packed 

fresh Compliments Basil, 

roughly chopped 

1. Cook the pasta according to 

package directions. 

2. Meanwhile, in a large skillet, heat 

bruschetta with shrimp and olives over 

low heat. 

3. Drain pasta well. Add to bruschetta 

mixture and toss. Stir in chopped basil, 

reserving a few leaves for garnish. 



(1.5 g sat. fat), 175 mg cholesterol, 

76 g carbohydrates, 13 g fibre, 5 g 

sugars, 690 mg sodium 

5-ingredient 

dish! 

WEDNESDAY 

HERBED PORK WITH BRIE & APPLES 


$2 64 

per serving 

1 

⁄2 tsp (2 mL) each salt 

and paprika 

1 

⁄4 tsp (1 mL) pepper 

1 pork tenderloin 

(approx. 1 lb/500 g), 

trimmed 

1 tbsp (15 mL) 

Compliments Balance 

Honey Dijon Dressing 


1 

⁄4 cup (60 mL) apple juice 

1 red apple, cored and cut 

into thin wedges 

1 garlic clove, minced 

1 tbsp (15 mL) fresh 

Compliments Thyme 

4 1 

⁄8-in. (3 mm) thick 

slices Brie cheese 

1. Mix together salt, paprika and pepper. 

Slice pork into 8 equal pieces. Flatten 

any thicker pieces by gently pressing 

them with your palm. Season both sides 

of pork with paprika mixture. 

2. Heat honey Dijon dressing and oil 

in a large non-stick skillet over medium 

heat. Add pork and cook until golden, 

about 2 min. per side. Add apple juice, 

apple wedges, garlic and thyme. Cover 

tightly and simmer gently, turning pork 

once, until pork is cooked through, 

about 3 min. per side. 

3. Place brie overtop pork and divide 

among 4 plates. For a thicker sauce, boil 

liquid in skillet for 30 to 60 sec. and then 

spoon over pork and apples. Serve with 

fresh asparagus and orzo, if desired. 




11 g carbohydrates, 1 g fibre, 7 g sugars, 

480 mg sodium 


ALL TOSSED UP 

Round out your plate with a flavourful, 

no-prep Sensations by Compliments 

Supreme Salad Kit. Each one comes 

with fresh greens, tasty toppings 

like sundried tomatoes, feta cheese 

and roasted almonds and a matching 

dressing. With four varieties to choose 

from, including Spinach, Asian, 

Caesar and Santa Fe, there’s one to 

complete every meal. 

$3 06 

per serving 

Couscous 

cooks in 

5 minutes 

THURSDAY 

COD WITH PINEAPPLE-MINT 

SALSA & COUSCOUS 



2 

⁄3 cup (175 mL) whole wheat or 

regular couscous 

3 

⁄4 tsp (4 mL) Compliments 

Oregano Leaves 

1 

⁄4 tsp (1 mL) salt 

1 cup (250 mL) diced fresh 

pineapple 

1 

⁄2 lime, juiced 

Pinch cayenne pepper 

1 

⁄4 cup (60 mL) fresh Compliments 

Mint, roughly chopped 

4 Compliments Balance Wild Cod 

Fillets, thawed and patted dry 

2 tsp (10 mL) olive oil 

1 

⁄3 cup (75 mL) tropical fruit & nut 

trail mix, coarsely chopped 

1. Prepare couscous according to 

package directions. In a small dish, 

stir together oregano and salt. In a 

separate dish, mix pineapple with 

2 tsp (10 mL) lime juice, cayenne, 

mint and a pinch of the oregano 

mixture. Set aside. 

2. Sprinkle remaining oregano mixture 

over both sides of fish. Heat oil in a 

large non-stick skillet over mediumhigh 

heat. Add fish and cook until 

done, about 2 min. per side. 

3. Using a fork, stir fruit snack mix into 

couscous. Serve fish with pineapple 

salsa spooned overtop and couscous 

on the side. 



fat (1 g sat. fat), 40 mg cholesterol, 




FRIDAY 

everyday meals 

TEX-MEX CHICKEN WITH WARM TOMATO CORN 

SALAD & SMASHED CHIVE POTATOES 

Cooking potatoes with their skin on is a time-saving trick that also 

increases the amount of fibre in a meal. 


A delicious way 

to end 

the week 

1 

⁄2 pkg (1 lb/454 g) Compliments 

Yellow Petites Potatoes 

4 frozen boneless skinless chicken 

breasts, thawed 

1 tbsp (15 mL) Tex-Mex-style 

seasoning 


1 cup (250 mL) frozen 

Compliments Peaches 

& Cream Corn 

1 pkg (280 g) Compliments 

Candi-to TM Mini Sweet 

Tomatoes, sliced in half 

1 

⁄2 lime, zested and juiced 

1 

⁄2 cup (125 mL) 2% plain yogourt 

1 


1 

⁄4 cup (60 mL) chopped fresh 

Compliments Chives 

1. Cut larger potatoes into quarters and smaller ones in half. Place in a medium 

saucepan filled with just enough water to cover potatoes. Cover and bring to 

a boil. Reduce heat and simmer until potatoes are very tender, 10 to 15 min. 

2. Meanwhile, sprinkle both sides of chicken with Tex-Mex seasoning. Heat oil in a 

large non-stick skillet over medium heat and cook chicken until cooked through, 

about 5 min. per side. Transfer to a plate and cover to keep warm. 

3. Add corn, tomatoes and lime juice to skillet. Cook until vegetables are hot, 

about 3 min. Tomatoes will remain whole but slightly softened. Add zest and stir. 

4. Drain potatoes and return them to saucepan. Set saucepan over low heat 

and add yogourt and salt. Using a potato masher, roughly smash the potatoes, 

then stir in chives. Divide corn mixture among plates, top with chicken and 

serve potatoes on the side. Garnish with lime wedges, if desired. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 360 calories, 32 g protein, 5 g total fat 

(1 g sat. fat), 65 mg cholesterol, 46 g carbohydrates, 7 g fibre, 7 g sugars, 

370 mg sodium 

$3 34 

per serving 

download the shopping 

list for these recipes 

Visit inspired.ca 


ell 

Running out the door without breakfast isn’t a good idea. Instead, 

choose from these deliciously inventive food ideas to match 

your morning – five basic breakfasts, each with three ways to wake 

up the flavour, courtesy of Shannon Crocker, a registered dietitian 

in Ancaster, ON. Pull it out, post it on your fridge and enjoy – now 

there’s no excuse not to rise and shine. 

20 + SPEEDY 

morning meals 

your base your flavours 

SWAP OUT MEAT & CHEESE 

EASY BREAKFAST SANDWICH 

· top with salsa (2 tbsp/30 mL) 

+ 1 ⁄4 sliced avocado 

toasted whole wheat English muffin 

scrambled egg whites ( 1 ⁄2 cup/125 mL) 

EARLY 

MORNING 

MEETING 

breakfast 

boosts 

Round out your 

meal with easy 

additions made for 

the morning rush 

grab-and-go 

• Single-serve 

containers of 

Greek yogourt or 

cottage cheese 

• Any fruit, any veg, 

any way 

make-ahead 

• Roasted edamame 

or chick peas 

• Hard-boiled eggs 

leftovers 

• Pancakes from the 

weekend spread 

with flavoured 

cream cheese 

· cook scramble with 1 chopped 

green onion + sundried tomatoes 

(1 tbsp/15 mL) and arugula 

(10 leaves) 

Compliments Balance Marble Cheddar 

Cheese (1 slice/30 g) 

Sensations by Compliments Oven Roasted 

Sundried Tomato & Basil Turkey (1 slice) 

· cook scramble with leftover 

grilled veg + goat cheese 

( 1 ⁄4 cup/60 mL each) 

tomato slice 

SWAP OUT DRIED 

FRUIT & NUTS 

AMPED-UP OATMEAL 

· top with blueberries 

(1 cup/250 mL) + finely 

chopped candied ginger 

(1 tsp/5 mL) 

cooked, plain oatmeal 

( 3 ⁄4 cup/175 mL) 


Vanilla Fortified Soy 

Beverage 

POST- 

WORKOUT 

FUEL 

· top with 1 ⁄2 chopped 

apple + sprinkle of cinnamon 

+ drizzle of maple syrup 

chopped dried apricots, 

dates, walnuts 

(1 tbsp/15 mL each) 

· stir in peanut butter 

(1 tbsp/15 mL), top 

with 1 ⁄2 sliced banana 

20+ Speedy Morning Meals ON_E, ON_FDL, ATL_E, W_E, Q_E.indd 16 1/12/12 3:44:21 PM

smart sips 

After a night of 

sleep, the body not 

only needs food for 

fuel – it’s thirsty 

too, Crocker says. 

Her suggestions: 

water with lemon 

for refreshing 

hydration; green tea 

for antioxidants; 

and soy lattes for a 

little protein. 

QUICK BREAKFAST WRAP 

SWAP OUT NUTS & BANANA 

small whole wheat tortilla 

· fill with 1 ⁄2 chopped apple + coarsely 


shredded carrot (2 tbsp/30 mL) + 

Smooth Peanut Butter 

raisins (1 tbsp/15 mL) 

(1 tbsp/15 mL) 

· fill with 2 sliced strawberries + 

mixed nuts (2 tbsp/30 mL) 

Compliments Organic Honey & 

1 ⁄2 sliced banana 

Almond Granola Cereal 

(2 tbsp/30 mL) 

· fill with 1 ⁄2 sliced pear + chopped 

dried apricots (2 tbsp/30 mL) 

ON 

THE GO 

SWAP OUT BERRIES 

YUMMY YOGOURT 

PARFAIT 

· top with slightly defrosted frozen 

cranberries (1 cup/250 mL) + 

drizzle of honey 

Greek yogourt 

( 1 ⁄2 cup/125 mL) 

SWEET 

CRAVING 

· top with 1 ⁄2 sliced banana + 

chopped peanuts (2 tbsp/30 mL) 

· swap out bowl and granola cereal 

and replace with toasted wholegrain 

waffle + favourite fruit 

slightly defrosted 

Compliments Wild 

Jumbleberry® Fruit 

Blend (1 cup/250 mL) 

Compliments Organic 

Honey & Almond Granola 

Cereal ( 1 ⁄4 cup/60 mL) 

SWAP OUT TOPPINGS 

SPEEDY & SAVOURY 

FRENCH TOAST 

· top with crumbled goat cheese 

( 1 ⁄4 cup/25 g) + dried cranberries 

(1 tbsp/15 mL) + drizzle of honey 

whole wheat English muffin dipped 

into egg whites ( 1 ⁄2 cup/125 mL) 

and pan-fried until crispy 

· top with 1 ⁄2 sliced pear + chopped 

walnuts (2 tbsp/30 mL) + drizzle 

of maple syrup 

cottage cheese 

( 1 ⁄2 cup/125 mL) 

· top with sliced, roasted red pepper 

( 1 ⁄4 cup/60 mL) + Sensations by 

Compliments Oven Roasted Sundried 

Tomato & Basil Turkey (1 slice) + 

Compliments Balance Marble 

Cheddar Cheese (1 slice/30 g) 

2 tomato slices 

fresh basil (6 leaves) garnish 

SPECIAL 

WEEKDAY 

inspired.ca 17 

pg 17 20+ Speedy Morning Meals ON_E, ON_FDL, ATL_E, W_E, Q_E.indd 17 1/24/12 9:45:08 AM

FEEL 

GOOD 

Just five minutes of meditation 

or quiet time helps the body 

relax and may help improve 

emotional health and well-being. 

a spot of 

TEA 

A cup of tea soothes more than 

just the soul. Drink to your health 

with four new (and oh-so-simple) 

ways to enjoy these classic blends. 

Stimulating and naturally good for 

you, it’s no wonder tea is one of the world’s 

healthier beverages. With its potent antioxidants, 

tea has long been associated with physical wellbeing. 

The most potent antioxidants in tea are 

flavonoids, which help neutralize the free radicals 

that damage our cells. A diet rich in antioxidants, 

including drinking two to three cups of freshly 

steeped tea a day, helps counteract or slow 

down cell damage. 

Along with protecting our cells, studies show 

that tea may also help reduce cavities and 

tooth decay. Both green and black teas contain 

polyphenols and catechins that help limit the 

growth of harmful bacteria in the mouth (but 

keep in mind that too much added sugar can 

work against this process). 

To get the most out of your cup, don’t rush 

the steeping process. It takes three to five 

minutes of infusion for 85% of the antioxidants 

to be released, so a bit of patience pays off. Green 

tea takes about three minutes, while black tea 

can be steeped for as long as seven minutes for 

a more intense flavour. 

So put on the kettle, cozy up with your favourite 

blend and enjoy all the benefits tea has to offer. 

tips for a perfect pot 

1. Grandma knew what she was doing when she 

swirled hot water inside the pot before brewing 

– it keeps tea from cooling down too quickly. 

2. Steep at the right temperature to extract tea’s 

full flavour. Steep black, chai and herbal teas 

in boiling water and delicate green tea in 

boiled water that’s been cooled 2 min. 

3. Scoop out the tea bag and let tea rest about 

6 min. to enjoy its true taste. 

stir it up 

Whether you like a little flavour or a lot, make your next blend even better with these sweet additions 

A SQUEEZE 

OF HONEY 

Compliments Pure 

Natural Liquid 

Honey melts 

easily into hot and 

cold teas and adds 

a subtle, natural 

sweetness. 

A TOUCH 

OF VANILLA 


Vanilla Fortified Soy 

Beverage adds a 

creamy richness and 

aromatic flavour. 

A HINT 

OF MAPLE 

Sensations by 

Compliments Pure 

Maple Syrup 

infuses a lingering 

maple taste. 


wake-up 

SHAKE 

green tea smoothie 

Switch out your morning 

coffee for this refreshing, 

caffeinated shake. 

peppermint tea hot chocolate 

Warm up still-chilly evenings and satisfy sweet cravings with 

this naturally minty treat. 

THE TEA Peppermint 

THE TECHNIQUE Heat 3 ⁄4 cup (175 mL) skim milk in a microwaveable 

cup on HIGH for 1 min. Stir in 3 tbsp (45 mL) Compliments Hot Chocolate Mix 

until well blended. Pour into steeped tea and stir. 

THE TALLY 170 calories, 7 g protein, 1.5 g total fat, 29 g sugars, 230 mg sodium 

eat well 

THE TEA Green 

THE TECHNIQUE In a blender, 

combine cooled steeped tea with 

1 

⁄2 cup (125 mL) Sensations by 

Compliments 100% Pure & Natural 

Orange Juice No Pulp, 2 tbsp 

(30 mL) low-fat vanilla yogourt 

and ice. Blend on high until frothy. 

Pour into a chilled glass and serve. 

THE TALLY 90 calories, 

2 g protein, 0.3 g total fat, 


DESSERT 

in a 

mug 

creamy & 

SPICY 

chai tea latte 

STEEP TO IT 

Begin each recipe by steeping 1 tea bag in 1 ⁄2 cup 

(125 mL) of boiling water for 3 to 5 min. Remove 

bag, strain and discard. Let steeped tea cool to 

room temperature before using for cold drinks. 

To increase any of these recipes, add 1 tea bag 

and 1 ⁄2 cup (125 mL) of boiling water for each 

additional serving. 

This home-brewed version of your favourite coffee 

house treat lets you control the sweetness, swaps whole 

milk for skim and weighs in at only 50 calories per cup. 

THE TEA Chai 

THE TECHNIQUE Heat 1 ⁄2 cup (125 mL) skim milk 

in a microwaveable cup on HIGH for 1 min. Use a milk 

frother or whisk to whip milk until frothy. Stir 1 ⁄2 tsp (2 mL) 

sugar into steeped tea. Pour frothy milk over tea and 

sprinkle with a pinch of Compliments Ground Cinnamon. 

THE TALLY 50 calories, 4 g protein, 0 g total fat, 


a brisk 

BREW 

earl grey iced tea lemonade 

A great drink for parties, serve it in a pitcher 

garnished with lemon slices or fresh herbs 

and berries. Add honey to mellow the tartness. 

THE TEA Earl Grey 

THE TECHNIQUE Fill a tall glass halfway with 

ice and pour in 1 ⁄2 cup (125 mL) Compliments 

Lemonade. Top with cooled steeped tea and stir. 

THE TALLY 60 calories, 0 g protein, 

0 g total fat, 13 g sugars, 5 mg sodium 


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take 

comfort 

With a few smart swaps, we’ve 

boosted nutrition, reduced fat 

and calories and kept the familiar 

flavours you love in these classic 

comfort foods 

eat well 

PHYLLO-TOPPED 

CHICKEN POT PIE 


TOTAL TIME: 1 hour 5 min. SERVES: 4 

2 tbsp (30 mL) olive oil, divided 

2 cups (500 mL) sliced mushrooms 

2 leeks (white part only), split 

lengthwise, thinly sliced (or one 

large onion, thinly sliced) 

2 Compliments Organic Carrots, diced 

3 boneless skinless chicken breasts, 

cut into bite-size pieces 

3 


2 tbsp (30 mL) all-purpose flour 

1 cup (250 mL) green beans, 

cut into 1 ⁄2-in. (1 cm) pieces 

1 1 ⁄2 cups (375 mL) Compliments 

Chicken Broth, 35% Less Sodium 

2 sprigs fresh Compliments Thyme, 

leaves only 

3 Compliments Phyllo Pastry 

Sheets, thawed 

Pepper to taste 

1. Preheat oven to 350°F (180°C). In a 

medium ovensafe saucepan or Dutch oven, 

heat 1 tbsp (15 mL) oil over medium-high 

heat. Add mushrooms and cook until water 

evaporates and mushrooms start to brown, 

about 7 min. Add leeks and cook until 

softened, 5 to 7 min. Stir in carrots and 

cook, 2 min. Season chicken with salt and 

add to pan, stirring until chicken is lightly 

cooked on all sides, 7 to 10 min. 

2. Add flour and stir until flour turns beige. 

Stir in green beans, stock and thyme and 

cook over medium heat until mixture 

reaches a gravy-like consistency, about 

10 min. Remove from heat. 

3. Place 1 phyllo sheet on countertop 

and brush with a bit of remaining olive oil. 

Fit sheet loosely over chicken mixture inside 

pot, covering right to edges. Tuck excess 

phyllo under itself. Repeat with remaining 

2 sheets. Sprinkle with pepper. Bake for 

20 min. or until phyllo is golden and juices 

are bubbling. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 320 calories, 

30 g protein, 10 g total fat (1.5 g sat. fat), 

65 mg cholesterol, 27 g carbohydrates, 

4 g fibre, 5 g sugars, 820 mg sodium 

Now with 

more veg! 

560 * 

CALORIES 

before 

Flaky phyllo vs. 

fatty butter 

crust 

320 

CALORIES 

PER SERVING 

after 

watch 

the video 

Learn how to work with 

phyllo at inspired.ca 

* Before nutritional value based on total calorie average of classic chicken 

pot pie recipes made with puff pastry or pie crust, full-fat dairy and butter. 

+ 


CRISPY BAKED FISH & SWEET POTATO CHIPS 


2 medium sweet potatoes 

(1 lb/500 g), sliced into 1 ⁄8- to 

1 

⁄4-in. (3 to 5 mm) thick rounds 

2 tsp (10 mL) canola oil, divided 

1 

⁄2 tsp (2 mL) ground cumin 

1 tsp (5 mL) salt, divided 

4 Compliments Balance Wild 

Haddock or Wild Cod Fillets, 

thawed, patted dry 

1 

⁄4 to 1 ⁄2 tsp (1 to 2 mL) cayenne 

pepper 

2 eggs 

1 tsp (5 mL) water 

1 

⁄2 pkg (50 g) Compliments Balance 

Plain Rice Crackers, crushed 

into coarse crumbs 

1. Preheat oven to 425°F (220°C). In a bowl, toss potato 

slices, 1 tsp (5 mL) oil, the cumin and 1 ⁄2 tsp (2 mL) salt to 

coat. Spread slices in a single layer on a large parchment 

paper-lined baking sheet. Set aside. 

2. Season fish with remaining salt and the cayenne pepper. 

In a shallow dish, beat eggs and water with a fork. Spread 

rice cracker crumbs on a large plate. Dip each fillet into egg 

mixture, then coat in cracker crumbs. Arrange fillets on a 

baking sheet and drizzle with remaining oil. 

3. Bake sweet potatoes 15 to 20 min., turning once halfway 

through. At the same time, bake fish 8 to 12 min. or just 

until opaque. (Fish can rest a few min. while sweet potatoes 

finish baking.) Serve fish and sweet potato chips with lemon 

wedges and malt vinegar, if desired. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 280 calories, 26 g 

protein, 7 g total fat (1 g sat. fat), 160 mg cholesterol, 

27 g carbohydrates, 3 g fibre, 5 g sugars, 940 mg sodium 

+ 

33 * GRAMS 

OF FAT 

before 

7 GRAMS 

OF FAT 

PER SERVING 

after 

Crush on these 

rice crackers 

Baked and 

lightly spiced 

sweet spuds 

portion pointers 

• Get to know what one serving size 

looks like by visualizing: 

light bulb = 1 ⁄2 cup (125 mL) pasta 

tennis ball = 1 ⁄2 cup (125 mL) fresh or 

frozen vegetables 

deck of cards = 2.5 oz (75 g) lean meat 

chequebook = 2.5 oz (75 g) fish 


• Use smaller dishware to 

trick your eyes and stomach 

into eating less, but still 

feeling full 

• Pack up leftovers before 

sitting down to eat to curb 

the urge for seconds 

*Before nutritional value based on total fat average of classic 

fish & chips recipes made with battered fish and fries.

FEEL 

GOOD 

Eating foods rich in complex carbs, like whole 

grains, is thought to increase the amount of 

serotonin in the brain, resulting in a calming effect. 

eat well 

Less salt, great 

saucy flavour 

Chicken meatballs 

are lean and yummy 

3 * GRAMS 

OF FIBRE 

before 

10 GRAMS 

OF FIBRE 

PER SERVING 

after 

Surprisingly 

high-fibre 

spaghetti 

SLIMMED DOWN SPAGHETTI & CHICKEN MEATBALLS 



1 onion, finely diced 

1 Compliments Organic Carrot, finely diced 

1 celery stalk, finely diced 

2 garlic cloves, minced 

1 red pepper, finely diced 

1 can (796 mL) Compliments Balance Diced 

Tomatoes No Salt Added 

2 tsp (10 mL) balsamic vinegar 

16 chicken meatballs 

1 pkg (375 g) spaghetti enriched with inulin 

2 tbsp (30 mL) fresh basil, finely sliced 

1 

⁄4 cup (60 mL) grated 

Parmesan cheese 

1. Preheat oven to 375°F (190°C). Heat oil in a saucepan over medium 

heat. Add onion, carrot and celery and sauté, 5 to 7 min. Add garlic and 

red pepper and cook, 1 to 2 min. Add canned tomatoes and vinegar and 

simmer 15 min. to thicken sauce slightly. 

2. Meanwhile, bring a large saucepan of salted water to a boil and cook 

pasta according to package directions. Cook meatballs according to 

package directions. 

3. Add basil to thickened sauce. Drain pasta and combine with sauce and 

meatballs. Sprinkle with Parmesan. 


(3.5 g sat. fat), 40 mg cholesterol, 89 g carbohydrates, 14 g fibre, 


*Before nutritional value based on a total fibre average of three national pasta brands. 


eat well 

true 

The secret to a wholesome, balanced diet is 

as easy as following the rainbow. Some of the 

brightest foods are also the best for you – their 

vivid hues give clues to the nutrients inside. 

The bonus: they taste as good as they look. 

orange 

zesty, dynamic, lively 

CARROT & CARAWAY SLAW 

Aromatic caraway seeds lend a sweet, nutty flavour to vegetables. 


1 tbsp (15 mL) caraway seeds 

4 large carrots, shredded 


Cider Vinegar 

1 tbsp (15 mL) Sensations by 

Compliments Extra Virgin 

100% Olive Oil 

1 tsp (5 mL) honey 

1 


1. Toast caraway seeds in a dry skillet over 

medium heat, stirring frequently, just until 

fragrant, about 2 min. 

2. In a bowl, mix together carrots, toasted 

caraway seeds and remaining ingredients. 



(0.5 g sat. fat), 0 mg cholesterol, 9 g 

carbohydrates, 3 g fibre, 5 g sugars 

200 mg sodium 

HEALTHY HUE 

Orange foods – from carrots 

to sweet potatoes – contain 

provitamin beta-carotene 

and vitamin A, which 

are essential to good vision 

and help keep the skin 

and immune system 

healthy. 


BlueBerry & Almond TArT 

PreP TIme: 5 min. ToTAl TIme: 30 min. ServeS: 8 

1 

⁄2 pkg (198 g) puff pastry, 

thawed and kept cold 

1 

⁄2 cup (125 mL) Compliments 

sliced natural Almonds, 

chopped 

1 

⁄3 cup (75 mL) sugar, 

divided 

1 tbsp (15 mL) all-purpose 

flour 

3 cups (750 mL) 

blueberries, divided 

1. Preheat oven to 425°F (220°C). Roll pastry into a 12 × 12-in. 

(30 × 30 cm) square. Transfer to a parchment paper-lined baking 

sheet. Fold in edges of pastry to make a 1 ⁄2-in. (1 cm) border. 

2. Mix chopped almonds, 1 ⁄4 cup (60 mL) sugar and 1 tbsp (15 mL) 

flour in a small bowl. Scatter over bottom of pastry. Spread 2 cups 

(500 mL) blueberries in a single layer over mixture and sprinkle with 

remaining 1 tbsp (15 mL) of sugar. 

3. Bake 20 min. or until edges are lightly browned and bottom of tart 

is cooked. Sprinkle with remaining fresh blueberries. Serve warm or 

at room temperature. 

Per serving ( 1 ⁄8 of the reciPe): 210 calories, 4 g protein, 9 g total fat 



HealtHy Hue 

Blueberries are a 

delicious source of fibre and 

vitamin c. they also contain 

phytonutrients that may 

help improve short-term 

memory. 

regal, proud, 

purple 

balanced 


HEALTHY HUE 

The colour spectrum of green 

vegetables offers a variety of 

health benefits. Lighter legumes, 

such as peas, are a source of fibre 

and promote a healthy digestive 

system. Darker, leafy greens are 

a source of calcium, which 

helps with heart, muscle and 

nerve function. 

FEEL 

GOOD 

Get outside! Green spaces like 

parks and walking trails help 

clear the mind and lift the spirit. 

PASTA WITH SNAP PEAS, PARSLEY & SMOKED BACON 


fresh, relaxed, 

green 

soothing 


2 cups (500 mL) 

Compliments Fusilli pasta, 

uncooked 

2 Compliments Naturally 

Smoked Bacon strips, 

finely diced 

2 leeks (white part only), 

thinly sliced 

2 cups (500 mL) snap peas, 

ends removed, cut in half 

1 cup (250 mL) coarsely 

chopped parsley 

1 



1. Bring a large pot of salted water to a boil and cook pasta according 

to package directions. Meanwhile, in a large deep-sided skillet, cook 

bacon over medium heat until fat starts to render and bacon begins 

to brown. Add leeks and cook until softened. Set aside. 

2. Drain pasta, reserving the cooking water. Set pasta aside. Place 

cooking water back on stove to simmer. Add peas to simmering water 

and blanch until tender-crisp, about 2 min. Drain peas, reserving 1 ⁄2 cup 

(125 mL) cooking water. Run peas under cold water. 

3. Add cooked pasta to skillet with bacon and leeks. With heat on 

low, stir in reserved cooking water, 1 tbsp (15 mL) at a time, to desired 

consistency. Stir well. With heat off, stir in peas, parsley, salt and 

pepper. Toss well. 


(2 g sat. fat), 10 mg cholesterol, 53 g carbohydrates, 3 g fibre, 5 g 

sugars, 450 mg sodium

eat well 

RASPBERRY SAUCE OVER CHICKEN 


HEALTHY HUE 

Red fruit, including 

raspberries, pomegranates 

and strawberries, are a 

source of antioxidants, which 

help protect the body’s cells 

from damage and 

disease. 

1 tsp (5 mL) each salt, 

ground cumin and 

ground coriander 

8 chicken thighs, bone-in, 

skin-on 

1 

⁄4 tsp (1 mL) canola oil 

2 cups (500 mL) 

frozen Compliments 

Raspberries 

1 

⁄2 cup (125 mL) water 

1 

⁄4 cup (60 mL) sugar 

1 tbsp (15 mL) balsamic 

vinegar 

1 

⁄4 tsp (1 mL) pepper 

1. Preheat oven to 400°F (200°C). In a small bowl, combine salt, 

cumin and coriander and rub onto all sides of thighs. In a large skillet, 

heat oil over medium-high heat. Place 4 thighs, skin side down, in 

skillet and cook until fat starts to render and skin becomes crispy and 

brown, about 3 to 5 min. Turn thighs over and cook for another 3 to 

5 min. Set aside. Repeat for second batch. 

2. Transfer thighs to baking sheet and roast until chicken is cooked 

through and juices run clear, about 20 to 25 min. 

3. Meanwhile, in a medium saucepan, combine raspberries, water, 

sugar and vinegar. Simmer over medium-low heat, mashing raspberries 

with a fork until they breakdown and thicken into a sauce, about 10 min. 

Season with pepper and serve with chicken thighs. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 350 calories, 27 g protein, 24 g total 

fat (7 g sat. fat), 120 mg cholesterol, 6 g carbohydrates, 1 g fibre, 5 g 


bold, confident, red 

outspoken 

for more nutritious 

recipes and health tips 

visit inspired.ca 


yellow 

bright, energetic, happy 

ROASTED YELLOW PEPPER FLATBREAD 

Serve this versatile flatbread as an easy dinner for two or slice 

it into smaller wedges for a tasty appetizer. 



1 medium onion, thinly 

sliced 

2 yellow peppers 

1 Sensations by Compliments 

Original Flatbread 


by Compliments Goat 

Cheese Crumbles 


Compliments Pine 

Nuts, toasted 

1 cup (250 mL) lightly 

packed arugula 


1. Preheat oven to broil. Heat oil in a skillet over medium heat. Add onions and 

sauté over medium-low heat until soft, about 20 min. 

2. Meanwhile, place whole yellow peppers on a baking sheet. Broil, turning once 

or twice, until skin is blackened on all sides, about 10 min. When peppers are cool 

enough to handle, peel off charred skin, core and quarter. 

3. Heat flatbread according to package directions. Top with sautéed onions and 

yellow pepper pieces. Sprinkle with goat cheese, pine nuts, arugula and pepper. 

PER SERVING ( 1 ⁄2 OF THE RECIPE): 590 calories, 18 g protein, 18 g total fat (4.5 g sat. fat), 


HEALTHY HUE 

Bright yellow foods, including 

peppers, lemons and mangoes, 

contain disease-fighting 

phytonutrients that may help 

boost the immune system and 

promote good health. 


eat well 

Mashed bananas 

make a moist 

replacement 

for butter 

sayyes to 

chocolate 

This is big. Really big. We pared down 

the fat and calories while keeping all the 

chocolaty charm. So go on – ready your forks 

and spoons (or fingers) and enjoy! 

220 

CALORIES 

per slice 

CHOCOLATE BANANA BUTTERMILK CAKE 

Naturally low in fat, buttermilk gives this cake a moist and tender crumb. 

PREP TIME: 5 min. TOTAL TIME: 1 hour and 15 min., plus 30 min. cooling time SERVES: 24 

2 cups (500 mL) 

mashed ripe bananas 

(about 3 large) 

2 tsp (10 mL) lemon 

juice 

2 1 ⁄2 cups (625 mL) 

Compliments All 

Purpose Flour 

1 

⁄2 cup (125 mL) 

Compliments Cocoa 

1 1 ⁄2 tsp (7 mL) baking soda 

1 


1 

⁄2 cup (125 mL) 

vegetable oil 

2 cups (500 mL) lightly 

packed brown sugar 

3 eggs 


by Compliments Pure 

Vanilla Extract 

1 1 ⁄2 cups (375 mL) 

buttermilk 

1 

⁄2 cup (125 mL) 

Compliments Real 

Semi-Sweet 

Chocolate Chips 

GLAZE 

1 

⁄4 cup (60 mL) 


Semi-Sweet 


3 tbsp (45 mL) milk 

1. Preheat oven to 375°F (190°C). Grease and flour a 10-in. (25 cm) bundt cake pan. 

In a small bowl, mix together banana and lemon juice. Set aside. In a medium bowl, 

mix together flour, cocoa, baking soda and salt. Set aside. In a large bowl, beat oil and 

brown sugar until light and fluffy. Beat in eggs, one at a time and add vanilla. Blend in 

half the flour mixture and half the buttermilk, then mix in remaining flour and buttermilk. 

Fold in bananas and 1 ⁄2 cup (125 mL) of the chocolate chips. Spread into prepared pan. 

2. Bake until a skewer inserted into the thickest part of the cake comes out with only 

a few moist crumbs, about 55 min. Cool in pan, set on cooling rack, for 30 min. before 

turning out onto a cake plate. 

3. To make glaze, melt remaining 1 ⁄4 cup (60 mL) chocolate chips with milk in a small 

microwaveable bowl on HIGH for 1 min., then whisk together until smooth. Drizzle 

over cake. Serve warm or at room temperature. 

PER SERVING (1 SLICE): 220 calories, 4 g protein, 8 g total fat (2 g sat. fat), 



FEEL 

GOOD 

Chocolate contains chemicals 

that may help improve mood. 

CHOCOLATE PECAN CHEESECAKES 

Lower-fat dairy products lighten up these decadent bites. 

PREP TIME: 5 min. TOTAL TIME: 30 min., plus 90 min. cooling and 

chilling time MAKES: 12 

12 chocolate wafer cookies 

1 cup (250 mL) Compliments 

Light Cream Cheese, 

softened 

1 

⁄4 cup (60 mL) 4% 

ricotta cheese 

1 

⁄4 cup (60 mL) low-fat 

sour cream 

1 egg 





Compliments Cocoa 

1 

⁄2 cup (125 mL) lightly 

packed brown sugar, 

divided 

1 

⁄4 cup (60 mL) toasted 

Compliments Chopped 

Pecans 

1 

⁄4 cup (60 mL) 


Semi-Sweet 


180 

CALORIES 

per cake 

Mini portions 

mean you won’t miss out 

on all the creamy, 

crunchy goodness 

1. Line a muffin tin with 12 paper 

liners. Break wafers into quarters 

and fit into each liner (pieces will 

overlap). Set aside. Preheat oven 

to 325°F (160°C). 

2. In a large bowl, using an electric 

mixer (stand or hand-held) on 

medium, cream together cream 

cheese, ricotta and sour cream 

until fluffy, about 3 min. Add egg, 

vanilla, cocoa and 1 ⁄3 cup (75 mL) of 

the brown sugar. Beat until smooth 

and thoroughly combined. Spoon 

batter into prepared muffin tin. 

3. In a small bowl, combine 

remaining brown sugar with 

pecans and chocolate chips. 

Sprinkle mixture over batter. 

Bake on middle rack of oven until 

set, about 15 min. Cool on rack 

(about 90 min.), then chill for at 

least one hour or up to 2 days. 

PER SERVING (1 CHEESECAKE): 

180 calories, 4 g protein, 

10 g total fat (4.5 g sat. fat), 

30 mg cholesterol, 19 g 

carbohydrates, 1 g fibre, 


CHOCOLATE RASPBERRY ROLL 

We cut the filling’s fat content by replacing traditional whipped 

cream with a blend of table cream and lower-fat ricotta. 

PREP TIME: 10 min. TOTAL TIME: 1 hour SERVES: 16 

6 eggs, yolks and whites 

separated 

3 

⁄4 cup (175 mL) sugar, divided 

1 

⁄3 cup (75 mL), plus 1 tbsp 

(15 mL) Compliments Cocoa 

2 tsp (10 mL) Sensations 



1 


1. Line a 15 × 10 × 1-in. pan with 

parchment paper (dab pan with 

butter or oil to prevent paper from 

sliding). Preheat oven to 375°F 

(190°C). In a large bowl, beat egg 

whites with an electric mixer (stand 

or hand-held) on high until soft 

peaks form. Add 1 ⁄4 cup (60 mL) of 

the sugar, 1 tbsp (15 mL) at a time, 

and continue to beat until whites 

are stiff and glossy, about 5 min. 

2. In a separate bowl, beat yolks 

with mixer on high and slowly add 

remaining sugar until thick and pale, 

about 5 min. With mixer on low, 

beat in 1 ⁄3 cup (75 mL) cocoa and the 

vanilla and salt until smooth. Using 

a rubber spatula, gently fold cocoa 

mixture into egg whites until just 

blended. Spread batter evenly onto 

prepared pan and bake on middle 

rack of oven until surface springs back 

when gently pressed, about 15 min. 


3 oz (90 g) white 

chocolate, chopped 

1 cup (250 mL) 4% 

ricotta cheese 

2 tbsp (30 mL) frozen orange 

juice concentrate, thawed 

2 tbsp (30 mL) 15% table 

cream 

2 cups (500 mL) raspberries 

1 tbsp (15 mL) icing sugar 

3. Remove cake from oven and 

roll to cool (see how-to, right). 

Meanwhile, to make filling, melt 

white chocolate in a microwaveable 

bowl on HIGH for 1 min. Stir until 

smooth, heating an additional 

15 sec. if needed. Blend ricotta, 

orange juice and cream into 

chocolate. Set aside. 

4. Unroll cake while it’s still slightly 

warm and remove towel. Spread 

filling evenly over cake and sprinkle 

with berries. Roll up cake lengthwise 

and place on a serving plate, seam 

side down. Dust with icing sugar. 

PER SERVING (1 SLICE): 120 calories, 

4 g protein, 3.5 g total fat 

(2 g sat. fat), 5 mg cholesterol, 



3.5 g 

FAT 

per slice 

HOW-TO: 

get on 

a roll 

1. Remove cake 

from oven and run 

the tip of a knife 

around edges to 

loosen. Sift 1 tbsp 

(15 mL) cocoa onto 

a clean tea towel. 

Turn cake out onto 

towel. Lift off pan 

and peel off paper. 

2. Beginning at 

long edge of cake, 

tightly roll it up 

with towel between 

rolls. This makes 

the cake easier to 

handle, prevents 

it from sticking 

together and helps 

it keep its shape 

while cooling. 

3. Set roll on a 

rack, seam side 

down, and cool 

until slightly warm. 

Do not let roll cool 

completely or 

it may crack 

when unrolled. 


at inspired.ca

CHOCOLATE ESPRESSO PUDDING CUPS 

This recipe can be baked in demitasse coffee cups or 3-oz (90 mL) ramekins. 

PREP TIME: 5 min. TOTAL TIME: 25 min., plus 10 min. cooling time (or chilled up to 2 days) SERVES: 8 

eat well 

1 

⁄2 cup (125 mL) 

2% evaporated milk 

1 


Real Semi-Sweet 


2 tbsp (30 mL) brewed 

espresso 

1 

⁄2 cup (125 mL) 1% milk, cold 

1 egg 

1 egg white, lightly beaten 

Pinch salt 

Icing sugar and ground 

cinnamon for garnish 

(optional) 

1. Line a shallow baking pan with a tea towel and arrange eight ovensafe 

demitasse cups inside. Set aside. Preheat the oven to 325°F (160°C). 

2. In a microwaveable bowl, combine evaporated milk and chocolate 

chips. Microwave on HIGH for 1 min. Whisk until chocolate has melted 

and mixture is smooth. Whisk in espresso and cold milk. Whisk in egg, 

egg white and salt. 

3. Divide mixture evenly among prepared cups. Fill pan with enough 

warm water to reach halfway up sides of cups. Transfer pan to oven and 

bake until mixture is set but still slightly jiggly, about 15 min. Use tongs 

to remove cups from pan. Cool 10 min. before dusting with icing sugar 

and cinnamon. Serve warm or chilled. 

PER SERVING (3 OZ/90 ML): 90 calories, 4 g protein, 4 g total fat 

(2 g sat. fat), 25 mg cholesterol, 10 g carbohydrates, 1 g fibre, 


90 

CALORIES 

per serving 

Evaporated milk 

whips up to 

create a silky 

texture 

for more decadent recipes 

search “chocolate” at inspired.ca 

side kicks 

Stock up on these flavour enhancers to raise chocolate’s profile in your next great recipe 

MUST HAVE 

Compliments Real Semi-Sweet 


STAR QUALITIES Easy to measure 

and retains shape when baked to give 

individual pops of chocolate flavour 

MUST HAVE 

Sensations 

by Compliments 

Pure Vanilla Extract 

STAR QUALITIES 

Gives a distinct 

richness, aroma and 

taste to baked goods 

MUST HAVE 

Compliments 

Cocoa 

STAR QUALITIES 

Adds an overall 

rich chocolate 

flavour and dark 

colour 


HAPPY 

EASTER 

FEAST 

Brighten your dinner table with 

rich colours and exciting flavours 

at every course 

ROOT BEER 

GLAZED HAM 

recipe page 36 

Enhance your ham with 

a mellow root beer glaze 

and a hint of mustard 

+ 


our menu 

entertaining 

Brie Crostini with 

Mango & Jalapeño Salsa 

Asparagus with 

Broiled Spiced Tangerines 

Root Beer Glazed Ham 

Creamy Chive & Onion 

Sweet Potato Mash with 

Pecan Topping 

Cheesecake with 

Caramelized Pineapple Topping 

brie Crostini 

with Mango & 

jalapeÑo salsa 


Coloured eggs make 

a sweet centrepiece 

that everyone can 

help assemble 


A squeeze of warm, 

spiced tangerine juice 

is the perfect dressing 

(and the caramelized 

wedges are also good 

enough to eat!) 

AspArAgus 

with Broiled 

spiced tAngerines 



entertaining 

CREAMY GOODNESS 

Rich, tangy Compliments 

Chive & Onion Light 

Cream Cheese Spread 

creates a smooth mash 

that nicely contrasts with 

its crunchy pecan garnish. 

CREAMY CHIVE & ONION 

SWEET POTATO MASH 

WITH PECAN TOPPING 


This bright, lime 

zest-flecked topping 

is also delicious 

drizzled over ice 

cream and French 

toast – or even 

served as a sweet 

condiment with 

leftover ham 

TAKE THE CAKE 

A simple from-scratch topping makes a 

Sensations by Compliments Classic New 

York Style Cheesecake presentation perfect. 

CARAMELIZED 

PINEAPPLE TOPPING 



entertaining 

BrIE CroStInI 

wIth mango & 

jalaPEÑo SalSa 

Making the salsa ahead saves 

time and results in a more 

flavourful mix. Pre-toasted 

crostini can be stored overnight 

in an airtight container. 

PrEP tImE: 10 min. 

total tImE: 20 min., plus chilling 

time SErvES: 8 

1 small mango, diced 

(approx. 1 1 ⁄4 cups/300 mL) 

1 green jalapeño pepper, 

finely diced 

1 

⁄2 red pepper, diced 

2 tbsp (30 mL) finely 

diced shallot 

1 

⁄2 lime, juiced 

1 tbsp (15 mL) finely 

chopped cilantro 

1 

⁄8 tsp (0.5 mL) each salt 

and pepper 

1 

⁄3 Compliments traditional 

Baguette, cut into 

16 thin slices 

2 tbsp (30 mL) olive oil 

4 oz (125 g) Brie cheese, room 

temperature, cut into 

16 even slices 

1. To make the salsa, mix together 

mango, peppers, shallot, lime juice, 

cilantro and seasonings in a bowl. 

Cover and chill for several hours 

or up to a day. 

2. To make the crostini, preheat 

oven to 375°F (190°C). In a bowl, 

toss sliced baguette with olive oil. 

Arrange slices in a single layer on 

a parchment paper-lined baking 

sheet. Toast in oven 5 to 6 min. or 

until tops are golden. Cool. 

3. Top crostini with brie and salsa. 

PEr sErViNG ( 1 ⁄8 Of tHE rECiPE): 


(3 g sat. fat), 15 mg cholesterol, 13 g 

carbohydrates, 1 g fibre, 5 g sugars, 

200 mg sodium 

aSParaguS wIth 

BroIlEd SPICEd 

tangErInES 

Blanch asparagus the day before 

or even the morning of your 

supper and store in the fridge 

until they’re ready for the broiler. 


total tImE: 20 min. 

SErvES: 8 

2 asparagus bunches, 

ends trimmed 

3 tangerines 

1 


Ground Cinnamon 

1 


Ground Nutmeg 

1 

⁄8 tsp (0.5 mL) Compliments 

Ground Cayenne Pepper 

1 

⁄4 tsp (1 mL) each salt and 

pepper, divided 


Pure Natural Liquid Honey 


Compliments Extra Virgin 

100% Olive Oil 

1. Bring a large pot of salted water 

to a boil over high heat. Blanch 

asparagus for 1 to 2 min., depending 

on thickness. Immediately transfer 

asparagus to a bowl of ice water 

to cool. Remove and pat dry. 

Refrigerate until needed. 

2. Preheat oven to broil. Slice 2 

tangerines in half crosswise. Zest 

the third and set zest aside. Mix 

cinnamon, nutmeg, cayenne 

and half the salt and pepper in a 

small bowl. Sprinkle cut sides of 

tangerines with spice mix and 

set them, spice side up, in a 

foil-lined roasting pan. Spoon 

honey overtop of each half. 

3. Toss asparagus with oil and 

remaining salt and pepper and place 

in a single layer in the pan alongside 

fruit. Broil in top third of oven 

until honey has caramelized and 

asparagus is lightly blistered, about 

4 to 5 min. Transfer asparagus to a 

platter, slice fruit into wedges and 

arrange alongside. Garnish with 

the reserved zest. 






CrEamy ChIvE & onIon 

SwEEt Potato maSh 

wIth PECan toPPIng 



SErvES: 8 

4 large sweet potatoes, 

peeled, cut into 2-in. 

(5 cm) pieces 

1 


Chive & Onion Light Cream 

Cheese spread 

2 tbsp (30 mL) butter 

1 

⁄4 tsp (1 mL) each salt and 

pepper 

1 

⁄4 tsp (1 mL) ground cumin 

1 

⁄4 cup (60 mL) finely chopped 

fresh Compliments Chives 

1 

⁄4 cup (60 mL) chopped cilantro, 

plus more for garnish 

1 


Pecan Pieces, toasted 

and cooled 

1. Set a steam basket over a 

saucepan of simmering water and 

steam sweet potatoes until tender, 

15 to 20 min. Stir together cream 

cheese, butter, salt, pepper and 

cumin in a saucepan over mediumlow 

heat until melted and smooth. 

Remove from heat. Keep warm. 

2. Remove potatoes from steamer 

and add to melted cheese mixture. 

Mash until smooth. Mix in chives 

and cilantro. Transfer to a serving 

dish and garnish with toasted 

pecans and remaining cilantro. 






root BEEr glazEd ham 

if you can’t find candied ginger, 

go fresh by using 1 tsp (5 mL) of 

finely grated ginger root instead. 


total tImE: 2 hours 35 min. 

SErvES: 8, plus leftovers 

1 (9 lb/4 kg) hickory 

smoked ham 

2 cups (500 mL) Compliments 

root Beer, divided 


Pure Natural Liquid Honey 

1 tbsp (15 mL) finely chopped 

candied ginger 

1 tsp (5 mL) whole cloves 

3 tbsp (45 mL) lightly packed 

brown sugar 


Compliments Original Dijon 

Prepared Mustard 

1 

⁄4 tsp (1 mL) each salt 

and pepper 

1. Preheat oven to 350°F (180°C). 

Set ham on a rack in a foil-lined 

roasting pan. Add 1 1 ⁄4 cups (300 mL) 

root beer to pan, making sure ham 

is not sitting in root beer. Cover with 

foil and bake, 1 hour. 

2. Meanwhile, combine remaining 

root beer in a saucepan with honey 

and ginger. Simmer until syrupy, 

about 10 min. Set glaze aside. 

3. Remove ham from oven and 

cut off and discard skin to expose 

layer of fat underneath. Score a 

diamond pattern into fat, but 

do not cut into meat. Stud each 

diamond with a clove. 

4. Mix together brown sugar, 

mustard, salt and pepper. Spread 

mixture evenly over ham. Then 

pour root beer glaze over the ham, 

using a brush to push it into the 

score marks. Return ham to oven 

and bake, uncovered, for 1 hour, 

basting twice with the pan juices, 

until a meat thermometer reads 

160°F (71°C) and the ham is a shiny, 

golden brown. Remove from oven, 

cover loosely with foil and let rest, 

15 min. Baste again with pan juices 

before slicing and serving. 

PEr sErViNG (3 Oz/90 G MEat 

witH 2 tBsP/30 ML sauCE): 





CaramElIzEd 

PInEaPPlE toPPIng 



makES: 1 cup (250 mL) 

1 can (398 mL) Compliments 

Pineapple tidbits in 

Pineapple Juice 

1 

⁄4 cup (60 mL) lightly packed 

dark brown sugar 

2 tbsp (30 mL) unsalted butter 

1 tbsp (15 mL) finely chopped 

candied ginger 

1 lime, finely zested 

1. Drain pineapple tidbits, reserving 

2 tbsp (30 mL) juice. Melt sugar 

and butter in a large skillet over 

medium-high heat. Once bubbling, 

stir in pineapple, reserved juice and 

the ginger and cook until sauce is 

golden brown and thickened, about 

5 to 7 min. 

2. Remove from heat and cool 

until warm. Spoon over a Sensations 

by Compliments Classic New York 

Style Cheesecake and garnish 

with lime zest. 

PEr sErViNG (2 tBsP/30 ML 

tOPPiNG): 90 calories, 0.2 g protein, 

3 g total fat (2 g sat. fat), 10 mg 

cholesterol, 15 g carbohydrates, 

1 g fibre, 14 g sugars, 4 mg sodium 


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cooking class 

soup 

of the day 

The secret to stand-out soup: homemade stock with 

a little love stirred in. Start with our Rich Chicken Stock 

and then show it off in three soul-warming recipes. 

watch 

the video 

Learn how to make 

our comforting Rich 

Chicken Stock 

THICK 

& Chunky 

PASTA & BEAN SOUP 

Spoon or fork? Either one works for this thick and hearty soup. 

PREP TIME: 10 min. TOTAL TIME: 25 min. MAKES: 8 cups (2 L) 

3 bacon strips, diced 

2 Compliments Organic 

Carrots, diced 

2 celery stalks 

2 garlic cloves, finely 

chopped 

1 tsp (5 mL) dried basil 

1 

⁄2 tsp (2 mL) dried oregano 

1 can (796 mL) 

Compliments Stewed 

Tomatoes 

1 can (540 mL) 

Compliments Romano 

Beans, drained and rinsed 

4 cups (1 L) Rich Chicken 

Stock (recipe page 39) 

1 



1 cup (250 mL) macaroni 

enriched pasta with inulin 

1 

⁄2 cup (125 mL) finely 

grated Parmesan cheese 

1. In a large saucepan, sauté bacon over medium heat. 

When fat starts to render, add carrots and celery and 

sauté, 5 to 7 min. Add garlic and cook until fragrant, 

about 1 to 2 min. longer. Stir in basil and oregano. 

2. Cut tomatoes into smaller pieces inside can. Add 

can of tomatoes, the beans and chicken stock to saucepan. 

Bring to a simmer. Season with salt and pepper. 

3. Add macaroni and cook until cooked through but still 

firm, about 6 min. Transfer soup to bowls and serve with 

Parmesan sprinkled overtop. 

PER SERVING ( 1 ⁄8 OF THE RECIPE): 160 calories, 9 g protein, 

4 g total fat (1.5 g sat. fat), 10 mg cholesterol, 22 g 

carbohydrates, 5 g fibre, 6 g sugars, 850 mg sodium 


start with our Rich Chicken Stock 

Homemade chicken stock is nutritious, tasty and incredibly 

versatile. It adds that special warmth to just about any soup. 

For this classic, we used a mix of chicken thighs and drumsticks, 

but any combo of chicken, including wings and frozen, leftover 

chicken carcasses, will work. 

find the full 

recipe online 

Search “Rich Chicken 

Stock” at inspired.ca 

what you'll need 

4 lb (2 kg) chicken thighs 

and/or drumsticks, bone-in, 

skin-on 

12 cups (3 L) cold water 

1 large onion, halved 

2 Compliments Organic Carrots, 

cut into chunks 

2 celery stalks, cut into chunks 

1 parsnip, cut into chunks 

1 sprig fresh Compliments 

Thyme 

1 tbsp (15 mL) coarsely 

chopped parsley stems 

(approx. 6 to 8 sprigs) 

1 tsp (5 mL) black 

peppercorns, lightly crushed 

2 Compliments Bay 

Leaves, torn 

1 tsp (5 mL) salt 

Cheesecloth, 

5 × 5 in. (12 × 12 cm) 

Kitchen twine 

FILL THE POT Rinse chicken with 

cold water and place in a 16-cup 

(4 L) saucepan or stockpot. Add 

cold water and slowly bring to a 

boil over medium heat. Add onion, 

carrot, celery and parsnip. Reduce 

heat to low and simmer. For a clear 

stock, use a ladle to skim the foam 

that rises to the surface. 

ADD HERBS & SPICES Place 

parsley stems, thyme, black 

peppercorns and bay leaves in 

centre of cheesecloth. Tie into 

a pouch with kitchen twine, leaving 

one end of string long enough to 

tie to handle of saucepan. Stir in 

salt. Simmer stock uncovered, 

with spice bundle immersed, for 

3 hours, occasionally skimming 

the top. 

STRAIN THE STOCK Use a 

slotted spoon to remove chicken, 

vegetables and spice bundle to 

a fine-mesh strainer set over a 

large bowl. Pour stock through 

and allow to drain (don’t press 

down on the solids as this can 

make the broth cloudy). 

REMOVE THE FAT If using 

right away, skim fat with a ladle 

or dip a paper towel along the 

surface to absorb it and then 

discard. To remove fat from cold 

stock, place bowl of strained 

stock in a larger container filled 

with ice water. Stir to help release 

heat, then refrigerate. Remove 

hardened layer of fat with a spoon 

or spatula. Otherwise, stock can 

be refrigerated for up to 3 days. 

soup it 

UP! 

FOR a quick weeknight soup 

TRY Compliments Chicken Broth, 35% Less 

Sodium or Beef Broth, 25% Less Sodium 

FOR a flavourful stock 

TRY Compliments Organic Carrots 


cooking class 

puRée 

SPring aSParagUS SoUP 

PreP time: 10 min. total time: 30 min. makeS: 8 cups (2 L) 

1 lb (500 g) fresh 

asparagus, ends 

trimmed 

1 tbsp (15 mL) olive oil 

2 tsp (10 mL) unsalted 

butter 

1 onion, diced 


Carrot, diced 

2 celery stalks, diced 

4 cups (1 L) Rich Chicken 


Squeeze of lemon juice 

1 

⁄2 cup (125 mL) finely 

diced ham 

1 tsp (5 mL) salt 


2 tbsp (30 mL) sour cream 

1. Preheat oven to 400°F (200°C). Spread asparagus on a baking 

sheet and drizzle with olive oil. Roast on lower rack of oven until 

fragrant and lightly browned, about 10 min. 

2. Meanwhile, in a large saucepan, melt butter over medium-low heat. 

Add onion, carrot and celery and sauté 5 min. without browning. 

3. Cut roasted asparagus into 2-in. (5 cm) lengths and add to 

saucepan along with chicken stock and lemon. Simmer until 

vegetables are tender, about 10 min. Meanwhile, sauté ham in a 

small skillet until slightly crisp. Set aside. 

blender basics 

Purée safely with these tips 

» Allow hot liquids to cool before blending 

» Cover the lid with a tea towel and hold 

down while blending 

» Only fill the blender about 2 ⁄3 full 

4. Fill a blender 2 ⁄3 full and purée soup in batches until smooth. 

Return to saucepan, season with salt and pepper and warm through. 

Transfer soup to bowls and garnish with sour cream and ham. 

PeR SeRving ( 1 ⁄8 of The ReCiPe): 70 calories, 3 g protein, 4 g total fat 



noodle SoUP with chicken & vegetableS 

The secret to preventing noodles from making the stock 

starchy is to cook them separately. 

PreP time: 10 min. total time: 20 min. makeS: 8 cups (2 L) 

6 cups (1.5 L) Rich Chicken 


1 pkg (200 g) ramen or 

other thin, dried Asian 

noodles 


Carrot, sliced into rounds 

1 red, yellow or orange 

pepper, thinly sliced 

1 cup (250 mL) broccoli 

(or broccolini), cut into 

1 in. (2.5 cm) pieces 

4 cooked chicken thighs, 

skinned, boned and sliced 

2 hard-boiled eggs, 

quartered 

4 green onions, sliced 


Compliments Soya 

Sauce, 30% Less Salt 

2 tbsp (30 mL) sesame oil 

1 cup (250 mL) bean 

sprouts 

1. Add chicken stock to a large saucepan and bring to a simmer. 

In another large saucepan, bring water to a boil and cook noodles 

according to package directions. 

2. Meanwhile, add the carrots, peppers and broccoli to the 

simmering stock and cook 2 to 3 min. or until vegetables are 

tender-crisp. 

3. Transfer cooked noodles to 4 large bowls. Arrange chicken pieces, 

eggs and green onions on top. Ladle hot broth and vegetables into 

bowls. Divide soya sauce and sesame oil overtop and garnish with 

bean sprouts. 

PeR SeRving ( 1 ⁄8 of The ReCiPe): 280 calories, 17 g protein, 8 g total 

fat (1.5 g sat. fat), 75 mg cholesterol, 35 g carbohydrates, 3 g fibre, 


BROTH 

Based 

40 inspired | SPRING 2012

I MAKE HEALTHY 

CHOICES! 

Source of omega-3 

fatty acids 

Source 

of calcium 

Source 

of fibre 

Source 

of vitamins 

and minerals 

For tips about making healthy grocery choices, 

pick up the pamphlet in store 

and visit www.iga.net/health 

proud partner of 

53466

ecipe 

FINDER 

soups & sides 

mains 

go online 

Get all these tasty recipes 

plus extra web-exclusive 

ones at inspired.ca 

BRAISED RADISHES 

PAGE 8 

36 Asparagus with Broiled Spiced Tangerines 

8 Braised Radishes 

36 Brie Crostini with Mango & Jalapeño Salsa 

24 Carrot & Caraway Slaw 

36 Creamy Chive & Onion Sweet Potato Mash 

with Pecan Topping 

40 Noodle Soup with Chicken & Vegetables 

38 Pasta & Bean Soup 

39 Rich Chicken Stock 

9 Stuffed Artichokes 

7 Salsa Rice 

40 Spring Asparagus Soup 

drinks 

BEEF, BOK CHOY & RED PEPPER STIR-FRY 

PAGE 12 

16 Amped-Up Oatmeal 

12 Beef, Bok Choy & Red Pepper Stir-Fry 

13 Bruschetta Penne with Shrimp & Olives 

27 Raspberry Sauce Over Chicken 

7 Chicken with Crunchy Salsa Topping 

14 Cod with Pineapple-Mint Salsa & Couscous 

22 Crispy Baked Fish & Sweet Potato Chips 

16 Easy Breakfast Sandwich 

13 Herbed Pork with Brie & Apples 

26 Pasta with Snap Peas, Parsley 

& Smoked Bacon 

desserts 

CRISPY BAKED FISH & SWEET POTATO CHIPS 

PAGE 22 

21 Phyllo-Topped Chicken Pot Pie 

17 Quick Breakfast Wrap 

28 Roasted Yellow Pepper Flatbread 

36 Root Beer Glazed Ham 

7 Salsa Frittata 

23 Slimmed Down Spaghetti 

& Chicken Meatballs 

17 Speedy & Savoury French Toast 

15 Tex-Mex Chicken with Warm Tomato 

Corn Salad & Smashed Chive Potatoes 

17 Yummy Yogourt Parfait 

CHAI TEA LATTE 

PAGE 19 

BLUEBERRY & ALMOND TART 

PAGE 25 

CARAMELIZED PINEAPPLE TOPPING 

PAGE 36 

19 Chai Tea Latte 

19 Earl Grey Iced Tea Lemonade 

19 Green Tea Smoothie 

19 Peppermint Tea Hot Chocolate 

25 Blueberry & Almond Tart 

36 Caramelized Pineapple Topping 

29 Chocolate Banana Buttermilk Cake 

31 Chocolate Espresso Pudding Cups 

30 Chocolate Pecan Cheesecakes 

30 Chocolate Raspberry Roll 

10 Strawberry-Rhubarb & Ginger Crisp 


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your purchases 

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available at airmiles.ca, including 

more summer activities. 

® 

Trademark of AIR MILES International Trading B.V. Used under license by LoyaltyOne, Inc. and Sobeys Québec inc.

feel good 

now 

A happier, healthier 

you in five simple steps 

1 Swap your sweetener 

Simple sugar is great, but golden honey brings 

more to the table. Research now supports age-old 

wisdom that honey has anti-inflammatory and 

antibacterial effects, which may help to keep the 

immune system strong, says Toronto registered 

dietitian Rosie Schwartz. “A little honey goes a lot 

further to enhance flavour – it’s delicious drizzled on 

plain yogourt or homemade oatmeal – and you may 

get some of those nutritional perks as well.” 

2 

Spice things up 

A sprinkle of spices and herbs couldn’t be easier 

to add and they heighten flavour without salt. 

They boast some body benefits too. Common 

herbs and spices – including cinnamon, turmeric, 

garlic, oregano, parsley, thyme and rosemary – 

contain antioxidants that may help protect against 

inflammation and disease. Try easy matches like 

fish and chicken with paprika, parsley or thyme; 

beef with mustard, garlic or peppercorns; and pork 

with marjoram or sage. 

5 Eat together 

Want to feel better about your 

family’s nutrition? Call them all to 

the table. It’s not just important 

for family bonding – gathering 

everyone for mealtime means 

children eat better nutritionally 

and consume more fruit and 

vegetables, say the Dietitians of 

Canada. What’s more, when you 

sit down with your kids, you’re 

also modeling healthy habits, like 

the importance of eating well and 

eating together. 

3 Look on the bright side 

Here’s a reason to keep a cheery, optimistic outlook. 

Feeling positive about life helps contribute to both longevity 

and better health, while depression and pessimism are 

linked to higher disease rates and a shorter lifespan, says a 

new study by the University of Illinois. 

4 

Get more veggies 

Getting a day’s worth of vegetables – seven to 

eight servings for women, eight to 10 for men – is 

easier than you think. Try this trick: fill up half your 

plate with vegetables (bonus points for the brightly 

coloured ones – see page 24) at least once a day. 

The goal is to do this two meals a day, but this is a 

good way to start slowly. 


We know exactly where our 

sockeye salmon comes from. 

And so will you. 

Each fillet can be traced back so you know who caught it, where it was caught and how. 

So it doesn’t just taste good, it’s good for our oceans, too. 

Plus, it’s rich in nutrients and healthy omega-3 fatty acids, which means it’s also good for you. 

In fact, it’s so good, you’ll fall for it—hook, line and sinker. 

 

 

Sensations by Compliments 

Wild Sockeye Salmon Fillets 227 g

Our 100% pure premium orange juice. 

Even the price is freshly squeezed. 

Our 100% pure orange juice has a delicious just-squeezed flavour, at a truly 

refreshing price. One taste, and you’ll never go back to the major brand again. 

advertised products in inspired magazine are available at: 

Magazine in effect from Thursday, March 8, 2012, to Wednesday, May 2, 2012. We reserve the right to limit quantities. No sales to retailers. Availability of some products may be in limited quantities in certain 

stores. Text prevails when photo does not correspond to the description of advertised product. Product packaging of some products found in store may be different from packaging shown in the magazine. 

FPO 

Availability Vous pouvez of obtenir some une products version may française be limited de ce in magazine some stores. dans les Most supermarchés products will IGA be participants in-store Friday, ou en August composant 8th, (Montréal) 2008 to Thursday, 514-324-8254 September, 25th, 2008. 

Stores (région reserve de Montréal the right – sans to frais) limit 1-800-465-2139 quantities. Sobeys (région reserves de Québec the right – sans to modify frais) 1-800-463-4646 or discontinue the ou au reusable www.IGA.net bag program. 

compliments.ca 

www.IGA.net

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