Download - Inspired.ca

compliments of 

Spring 2011 • inspired.ca 

for the love of good food 

60 + 

ways to 

eat & be 

well 

Mediterranean- 

Rubbed Chicken 

with Spring 

Ratatouille 

page 34

For the earth-conscious and 

the dirt-conscious. 

Compliments Greencare is our line of eco-friendly, highly effective 

household products. They’re non-toxic and contain no artificial dyes 

or fragrances. And they all meet the strict environmental standards of 

the Ecologo program, leaving both your home and the planet cleaner.

welcome 

this spring is all 

about eating and 

living well! 

At Inspired we’re committed to helping you eat well 

every day, without compromising on taste, value or 

your time. With spring upon us, healthy eating is 

delicious, fun and easier than ever. 

1. Our special Eat Well section (page 15) is full of 

surprises – some unexpected health benefits of maple 

syrup, new foods to boost nutrition, 10 flavourful 

ways to cut back on salt and 12 smart snacks to take 

you through the day. 2. From rich and creamy mini 

yogourt bars to hearty lasagna with grilled vegetables, 

“Spring’s Best” (page 4) showcases the latest and 

greatest from Compliments Balance – loads of products 

that prove healthy can also be totally tasty. Our 

food features include Mediterranean-inspired dishes 

in 3. “Oh My Goodness” (page 32) that will help you 

lead a healthier, happier life; quick dinner ideas with 

wholesome ingredients in 4. “Monday to Friday” 

(page 21); and a hearty yet healthier meal to suit any 

spring gathering in 5. “Let’s Do Brunch” (page 27). 

They’re all light, simple and fresh – deliciously 

perfect for spring. 

Here’s to enjoying good food and living well. 

3 

4 

2 

5 

Samantha Shepherd, Editor 

we’d love to hear from you! 

Email us at editor@inspired.ca 

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Contact Us: 

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mail Inspired Magazine 

c/o Sobeys Inc. 

1680 Tech Ave., Unit 1, 

Mississauga, ON L4W 5S9 

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. 

Editor Samantha Shepherd 

Deputy Editor Lauren Ferranti-Ballem 

Food Editor Jennifer Low 

Managing Editor Claire Cooper 

Associate Editor Andrea Ercolani 

Assistant Editor Clare Douglas 

Copy Editor Deborah Aldcorn 

Art Director Henrietta Poon 

Senior Designer Mya McNulty 

Designers Tyrone Franco, 

Aimee Nishitoba 

Production Designer Joanna Kam 

Production Manager Mira Kosovac 

Executive Chefs Bonny Reichert, 

Ryan Skelton 

Contributors 

Claudia Bianchi, Martine Blackhurst, 

Justin Courneya, Miriam Cross, 

Yvonne Duivenvoorden, Angus 

Fergusson, David Grenier, Kim Jeffrey, 

Lara McGraw, Kari Medig, Vincent 

Noguchi, Jodi Pudge, Sasha Seymour, 

Amy Snider-Whitson, James Tse, 

Nicole Young 

Inspired is a Sobeys Inc. publication 

created by Totem Communications 

Group. Colour reproduction: Clarity 

Colour. Printing: St. Joseph Printing. 

All rights reserved. Reproduction in 

whole or in part is prohibited without 

prior written permission from Sobeys 

Inc. ©Sobeys Inc. 2011 

inspired.ca 1

contents 

SPRING 2011 

features 

BUILD A BETTER SANDWICH..................25 

Fresh products from Compliments make 

an everyday staple truly fantastic 

LET’S DO BRUNCH.......................................27 

Delight your guests with a menu of sweet 

and savoury dishes full of fresh flavours 

OH MY GOODNESS.....................................32 

Discover the joys and health benefits 

of fresh and wholesome Mediterraneanstyle 

eating 

eat well 

GET MORE WITH MAPLE....................... 15 

Find out about maple syrup’s surprising 

health benefits 

GIVE SALT THE SHAKE.............................. 16 

Ten easy ways to reduce sodium without 

sacrificing flavour 

SNACK SMARTER....................................... 18 

Boost your mood and energy with 

balanced and creative mini meals 

SWITCH HITS.............................................. 20 

Five easy food swaps and their 

nutritious rewards 

Turn to page 46 for 

your bonus 

reward miles offerings. 

up front 

WELCOME LETTER................................... 1 

SPRING’S BEST.......................................... 4 

Welcome the season with better-foryou 

products from Compliments Balance 

CELEBRATE SPRING................................. 8 

We can help you make fresh, healthy 

and smart food decisions 

FRESH PICKS.............................................12 

Learn how to buy, store and use 

some of our favourite veggies: leeks, 

eggplant and anise 

in every issue 

GO ONLINE.................................................3 

Head online for inspiring spring ideas 

MONDAY TO FRIDAY............................21 

Five light and easy weeknight meals 

BEHIND THE SCENES............................38 

Learn more about our commitment 

to responsible seafood sourcing 

COOKING CLASS....................................41 

Get perfect fish every time with three 

deliciously simple cooking techniques 

RECIPE FINDER........................................ 47 

LAST BITE ................................................48 

A fruity, light dessert that looks and 

tastes like spring 

icon index 

Find it in the freezer aisle 

Item is new in-store 

Our Recipes 

Our focus on nutrition isn’t new. Inspired recipes are 

developed according to guidelines set out by Sobeys 

registered dietitians to ensure that fat, calorie and sodium 

levels are in check and that our portion sizes are appropriate. 

Find the nutrition information with each recipe.

spring online 

Visit us online for seasonal inspiration: new web videos, 

great recipes and easy-to-use meal-planning tools 

Making Baked Eggs with Prosciutto and Herbs 

watch our 

new videos 

Check out inspired.ca 

today for helpful cooking 

videos hosted by Chef 

Bonny Reichert. Watch 

her demonstrate how 

to prepare squash, slice 

an avocado and prepare 

recipes from this issue 

– like our delicious 

Mediterranean-Rubbed 

Chicken with Spring 

Ratatouille on page 34. 

and there’s more! 

use our handy 

online tools 

We’ve made meal 

planning easier than ever 

at compliments.ca. Save 

your favourite recipes to 

your online recipe box, 

create handy printable 

shopping lists and rate 

and review recipes. 

great spring ideas 

are a click away! 

Visit inspired.ca and start 

planning a perfect spring 

menu. From seasonal mains, 

sides and salads to sweet 

treats, you’ll find everything 

you need to pull together 

a sensational meal. Simply 

enter a keyword or select 

Spring in our recipe search. 

Find us on Facebook 

Head to www.facebook.com/sobeys 

and watch videos, post questions or 

comments and share recipe ideas with our 

community of food lovers. 

Never miss an issue again! 

Visit inspired.ca to sign up for our e-newsletter 

and to get the magazine delivered to your home.

shop 

spring’s best 

Available exclusively at Sobeys, Compliments Balance is our range of 

better-for-you options that are truly delicious. Made with authentic, tasty 

ingredients, they’ll help you lighten up for the season without feeling 

like you’re missing a thing. 

$5.49 

new 

raise the bar 

We’ve gone above and 

beyond with our perfectly 

portioned Mini Yogourt 

Bars. French Vanilla is 

ultra rich and creamy while 

sweet Strawberry has a 

burst of fruit flavour thanks 

to real strawberry purée. 

A little sweet and a lot 

creamy – these mini bars are 

also a source of calcium 

4 Inspired | spring 2011

delightful 

dressing 

Craving a creamy 

dressing on your salad? 

Our Tzatziki and Blue Cheese 

Yogourt Dressings are sure to 

satisfy. With only 45 calories per 

serving, they can dress-up wraps, 

sandwiches and veggies too. 

$4.19 

a smart start 

Breakfast is served with a bowl of crunchy cereal 

and cold, smooth soy beverage. Our high-fibre 

Multigrain Flakes with Almonds pairs perfectly 

with the subtle nutty flavour of our Vanilla 

Fortified Soy Beverage (also available in Fat 

Free Soy). With a tasty and nutritious start like 

this, it’s bound to be a good day. 

souped up 

Whether you’re 

pressed for time or 

want something easy, 

there’s nothing more 

delicious than a warm 

bowl of soup. Low in 

fat and a source iron, 

our Creamy Tomato 

Basil Soup is fresh and 

flavourful, and has only 

130 calories per 1 cup/ 

250 mL serving. 

new 

$2.49 

dinner’s 

ready 

We use all the classic ingredients 

in our Chicken Carbonara – 

Parmesan, chicken breast and 

crispy bacon – and toss them 

with linguine. This single-serve 

five-minute meal has only 

280 calories and is a source of 

calcium and iron – with loads of 

flavour. Also try our new Asianinspired 

single serve entrées, 

including Chicken Lo Mein with 

Ginger & Sesame and Sweet & 

Sour Chicken with Jasmine Rice. 

Enjoy authentic 

flavour at home in 

just five minutes 

trailblazer 

Snack healthy with our 

Nut, Seed & Berry Trail 

Mix. A mix of crunchy 

almonds, walnuts, 

pecans, dried fruit and 

sunflower and pumpkin 

seeds is sure to curb 

your hunger while 

providing an excellent 

source of magnesium 

and vitamin E. 

no peeling 

required 

When you need a 

little snack, twist 

open a jar of our 

Unsweetened Apple 

Sauce. Fat-free and a 

source of vitamin C, 

this is all apple. 


$3. 99 

it’s in the bag 

Love salads but don’t have time for the prep? Our new 

Salad Kits combine crisp, vibrant greens, inventive toppings 

and delicious dressings. Simply open, toss and serve. 

spring mix 

white balsamic 

vinaigrette 

spring mix white 

balsamic vinaigrette 

Made with Baby greens, 

roasted pistachios, dried figs 

and white balsamic vinaigrette 

did you know? 

Figs contain fibre. 

caesar 

Made with Crunchy 

romaine lettuce, garlic butter 

toast chips, sunflower seeds, 

dried cranberries and low-fat 

caesar dressing 

did you know? 

Sunflower seeds contain 

iron, folate and vitamin E. 

coleslaw 

Made with Green and red 

cabbage, shredded carrots, 

dry-roasted unsalted cashews 

and Southern slaw dressing 

did you know? 

Cabbage contains vitamin C 

and is low in calories. 

spinach 

honey dijon 

Made with Baby spinach, 

dry-roasted unsalted pecans, 

pomegranate seeds and 

honey Dijon dressing 

did you know? 

Pomegranate seeds contain 

potassium and vitamin C. 


new 

a better slice 

Pizza night gets a delicious and 

healthy makeover with Multigrain 

Thin Crust Pizza Chicken & 

Vegetable. We’ve topped a crispy 

and wholesome crust with fresh, 

nutritious ingredients like chicken 

breast, red peppers and broccoli. 

Also try our Roasted Vegetables 

and Italian Deli Style Pizzas. 

$7. 99 

veggie delight 

We’ve taken the time and care to make a yummy 

lasagna, so all you have to do is enjoy it. Our Lasagna 

with Grilled Vegetables is made with market-selected 

vegetables, slowly simmered hearty tomato sauce and 

a gooey three-cheese blend. 

$5.49 

Vanilla & Raspberry 

Ripple Frozen Yogourt 

has only 2 grams of 

fat per serving 

new 

new 

get the scoop 

Stash a tub in your freezer and you’ll have a creamy 

treat at your fingertips. Our frozen yogourt in Vanilla & 

Raspberry Ripple, Caramel Chocolate Swirl and other 

flavours make a sweet, surprisingly low-fat dessert. 


celebrate spring 

Sobeys can help you lighten up for the season with fresh and delicious 

ways to eat lean and local, easy mealtime solutions and a handy primer to decode 

nutritional labels that will make spotting wise food choices easier than ever 

eat lean: 

choice cuts 

Beef lovers rejoice! We have five premium 

cuts of Compliments Balance beef that 

are juicy, marbled, tender and lower in fat 

than regular cuts. Try our Eye of Sirloin Tip 

Medallions, Eye of Sirloin Tip Quick Roast, 

Top Sirloin Medallions, Top Sirloin Quick 

Roast and Top Sirloin Beef Stir-Fry cuts for 

the ultimate variety of beef, naturally aged 

for maximum flavour and tenderness. 

Cut daily by our knowledgeable butchers, 

they will be the stars of any meal. 

health notes 

These cuts are high in iron, an excellent source of 

zinc and niacin and low in sodium. Keep in mind 

that a serving of meat is about the size of a deck 

of cards (2 1 ⁄2 ounces or 75 grams cooked). 

Top Sirloin 

Quick Roast 

healthy in 

a pinch 

Choose one of our fantastic single-serve 

Compliments Balance chilled meals for a 

quick and wholesome lunch or dinner. Our Grilled 

Chicken Parmigiana with Basil Pasta is a good 

source of calcium, with only 4 grams of fat. If 

spicy’s your thing, try our 360 calorie Red Curry 

Chicken with Jasmine Rice and Vegetables. 

Simply pop them in the microwave, heat and enjoy. 


eat local: tomatoes 

Sobeys has fresh, plump and juicy Compliments tomatoes 

all year long. Use this handy chart to pick the tomato that 

will shine brightest in every dish you make. 

variety 

Cooking 

Bruschetta 

Snacking 

Salads 

Compliments SUNSET® Campari 

Great sweetness-to-acidity balance ✓ ✓ ✓ ✓ 

Compliments Candi-to 

Bite-size cherry, very sweet ✓ ✓ 

Compliments Santalina 

Uniquely block-shaped, one of the sweetest ✓ ✓ ✓ 

Compliments Romana 

Traditional round, plum shape, a fresh 

authentic flavour 

✓ ✓ ✓ 

Compliments gourmet MEDLEY 

An exotic mix from around the world ✓ ✓ ✓ 

Compliments Organic Naturalina 

Block-shaped and sweet ✓ ✓ ✓ 

Compliments Tom-blaka 

Firm and juicy, unique brownishblack 

colour 

Compliments Delano 

Left on the vine for maximum flavour, 

great taste and aroma 

Compliments Organic Cocktail 

Medium sweet, round and full of flavour ✓ ✓ ✓ ✓ 

SUNSET® 

CAMPARI 

✓ 

✓ 

✓ 

✓ 

Romana 

How to buy 

Choose tomatoes 

that are firm to the 

touch, heavy for 

their size and have 

a rich, deep colour. 

How to store 

Since refrigeration 

can dull the flavour 

of tomatoes, 

it’s best to keep 

them at room 

temperature 

and out of direct 

sunlight. 

One medium 

tomato provides one 

serving of fruits and 

vegetables, according 

to Canada’s 

Food Guide. 

COCKTAIL 

health notes 

Nutrient-rich tomatoes are always a great choice 

for cooking and snacking. As Sobeys registered 

dietitian Cheryl Turnbull-Bruce explains, tomatoes 

are low in calories and are fat- and cholesterolfree. 

Plus, they’re a source of folate and vitamin C 

and contain the antioxidant lycopene. 


eat smart: label lesson 

Healthy eating starts with getting to know the foods that fill your shopping cart. To keep 

things nutritious and delicious, you have to know what to look for. Here’s an easy legend 

to help you decode the Nutrition Facts table and make informed food choices. 

fat 

Fat is a source of energy 

and nutrients, but too much 

and too much of certain kinds 

of fats – like saturated and 

trans fats – can put you at 

risk for heart disease and 

type 2 diabetes. 

cholesterol 

Our bodies actually make 

most of their own cholesterol, 

but we also get some from the 

animal products (meat, dairy) 

we eat. Too much of it in your 

blood increases the risk for 

heart attack and stroke. 

sodium 

In the right amounts, sodium 

helps balance the fluids in 

your body, but too much can 

cause high blood pressure 

and other health risks. The 

upper daily limit is 2,300 mg. 

carbohydrate 

Carbs are food for your 

muscles and brain. Sugar and 

fibre are two types of carbs. 

Nutrition Facts 

Valeur nutritive 

Per 1/2 pizza (160 g) 

pour 1/2 pizza (160 g) 

Amount 

% Daily Value 

Teneur 

% valeur quotidienne 

Calories / Calories 340 

Fat / Lipides 9 g 14 % 

Saturated / saturés 2 g 

+ Trans / trans 0.1 g 

11 % 

Polyunsaturated / polyinsaturés 4 g 

Omega-6 / oméga-6 3 g 

Omega-3 / oméga-3 0.8 g 

Monounsaturated / monoinsaturés 2 g 

Cholesterol / Cholestérol 15 mg 

Sodium / Sodium 420 mg 18 % 

Carbohydrate / Glucides 47 g 16 % 

Fibre / Fibres 5 g 20 % 

Sugars / Sucres 8 g 

Protein / Protéines 19 g 

Vitamin A / Vitamine A 6 % 

Vitamin C / Vitamine C 2 % 

Calcium / Calcium 20 % 

Iron / Fer 30 % 

serving size 

The recommended serving of 

a particular food or how many 

servings are in the package. 

per cent daily value 

(% Daily Value) 

A scale from 0% to 100% that indicates 

if there is a little or a lot of a certain 

nutrient in one serving. Try to choose 

foods with a low % Daily Value of 

fat and sodium and look to increase 

nutrients like fibre, vitamins A and C, 

calcium and iron. 

calories 

A measurement of the energy you get 

from one serving. 

protein 

Builds muscles, bones and teeth. 

vitamins 

Vitamin A helps keep skin and eyes 

healthy, while vitamin C helps the 

body absorb iron and repairs blood, 

bones and tissues. 

minerals 

Calcium contributes to strong bones 

and teeth and may prevent osteoporosis, 

while iron helps red blood cells carry 

oxygen through the body. 

baked maple ham 

Purchase a Gourmet 

Minute BBQ Chicken 

or Baked Maple Ham 

plus a Gourmet Minute 

store-made family-size 

tossed salad and 

receive 15 AIR MILES 

reward miles. 

shop smart: 

minute meals 

Stop by the Deli Department for delicious and 

convenient meal options from Gourmet Minute 

With choices like our Gourmet Minute 

Family Size BBQ Chicken or Baked Maple 

Ham, you’ll find meal solutions that are 

succulent, juicy and always hot and ready 

for pick-up. Don’t forget the veggies! 

Head over to the Produce Department 

and grab a freshly made family-size tossed 

salad complete with dressing. Choose 

from varieties including traditional 

Garden, Spring Blend, Caesar or Spinach. 

No washing or chopping required! 

Spinach 

salad 


Cortland 

Spot it Medium to large, 

round to conical, with shiny 

skin that’s usually striped 

or blushed red and green. 

Taste it Since their flesh 

doesn’t brown quickly, 

they’re great for slicing 

and adding to salads. Also 

delicious for snacking or 

to star in apple pie. 

Honeycrisp 

Spot it Large, with skin 

that’s bright red with a yellow 

background. 

Taste it Firm, but still juicy 

and sweet, their crispness 

means they’ll hold up well in a 

salad and make a perfect snack. 

eat fresh: apples 

Here are five of our favourite apples, 

picked right here in Atlantic Canada 

Gala 

Spot it Small to medium in 

size, they’re streaked with bright 

orange and red and have a golden 

background. 

Taste it With a mild flavour 

and soft texture, they break down 

well in an applesauce and make a 

less-firm filling for an apple pie. 

McIntosh 

Spot it Medium and round, they have 

red skin with a tinge of green. 

Taste it Crispy, juicy and with a tart-sweet 

flavour, these apples are excellent for eating 

out-of-hand and perfect for applesauce. 

CHOOSE 

ATLANTIC 

Look for this Choose Atlantic 

symbol on more than 2,000 products, 

including these apples. It’s our 

guarantee they’re fresh, flavourful 

and grown by local producers. 

health notes 

High in vitamin C and a good source of fibre, 

apples are also fat- and cholesterol-free. One 

medium apple counts as a full fruit serving, 

according to Canada’s Food Guide. 

Red Delicious 

Spot it 

Bright and blushed red 

with five distinctive 

bumps at the base. 

Taste it 

Ultra-sweet, these 

apples are an excellent 

choice for snacking. 


shop 

fresh picks 

Vibrant, versatile and full of health benefits, 

these are our favourite veggies this spring. 

Discover them today at Sobeys. 

leeks 

SELECT Generally, the smaller the leek, the more tender it will be. For 

full flavour, choose leeks with crisp green leaves and a bright white stalk. 

STORE Keep leeks in a plastic bag in the refrigerator for up to five days. 

ENJOY After chopping off the roots and leaves, slit the white stem 

open lengthwise and run water through its inner folds. The leaves 

can be used to flavour stocks, while the stems can be boiled, braised, 

baked au gratin, added to a salad or blanched and drizzled 

with a simple vinaigrette. 

BENEFIT Leeks contain phytonutrients (valuable plant compounds), 

which may have positive effects on the immune system and promote 

good health. 

We found the light, earthy 

flavour of leeks worked 

perfectly in our Steamed 

Haddock with Leeks, Carrots & 

Anise recipe on page 42. 


Try a few slices on 

our Baked Eggplant 

Melt on page 25. 

eggplant 

SELECT From deep purple to white, long 

or short, oblong or round, there are many 

varieties. Choose an eggplant that is heavy 

for its size and with firm, smooth skin. 

STORE Although it looks hardy, eggplant 

can become bitter within a few days. Store 

in a cool, dry place or in the crisper. 

ENJOY To avoid discoloration, cut 

eggplant just before you’re ready to use it. 

If it’s overripe and soft, sprinkle with a little 

salt and let it sit for 20 minutes to draw 

out the bitter juices, then rinse and pat dry. 

Eggplant is delicious baked, sautéed or added 

to a stir-fry. 

BENEFIT Eggplant contains heart-friendly 

soluble fibre, which can help improve digestive 

health, lower cholesterol and maintain energy 

by controlling blood sugar levels. 


shop 

anise (fennel) 

SELECT Anise, also known as fennel, is an aromatic vegetable 

with a resemblance to celery. It should have fresh, fragrant green 

tops and stems and a firm, clean white bulb base. 

STORE Keep tightly wrapped in a plastic bag in the refrigerator 

for up to five days. 

ENJOY Nearly every part of anise is edible. Slice in half to cut 

out its hard core and use the bulb and stems raw to lend a 

sweet crispness to salads and sandwiches. It can also be braised, 

sautéed, roasted or added to soups for its subtle licorice taste. 

Its feathery, dill-like fronds can be snipped and used fresh for 

a quick hit of flavour. 

BENEFIT Anise is a source of vitamin C, which can help heal cuts 

and wounds and improve iron absorption. It also contains fibre, 

calcium and potassium. 

Fresh anise adds texture 

and subtle sweetness to our 

Crunchy Pear, Anise & Havarti 

Sandwich on page 26. 


eat well 

get more with 

Pancakes’ best friend is more 

nutritious than you think: a 1 ⁄4 cup 

(60 mL) serving of pure maple syrup 

has about the same antioxidant 

content as an orange, with fewer 

calories than honey. It contains zinc, 

calcium and is high in manganese, 

which studies have shown can help 

form connective tissue, strengthen 

bones and encourage calcium 

absorption. It’s so good in so many 

ways – you won’t be able to keep 

it bottled up. 

Maple BERRY Parfait 

Into each of 4 tall glasses, put 1 ⁄3 cup (75 mL) 

fat-free plain yogourt, 1 tbsp (15 mL) Compliments 

Organic 100% Pure Maple Syrup, 1 ⁄4 cup (60 mL) 

mixed raspberries and blackberries and then 

2 tbsp (30 mL) Compliments Balance Original 

Granola Cereal. Repeat layers and serve. 

per serving (1 Glass ): 310 calories, 10 g protein, 

2 g total fat (0 g sat. fat), 0 mg cholesterol, 64 g 

carbohydrates, 5 g fibre, 130 mg sodium 

Maple Vinaigrette 

In a mixing bowl, whisk together 2 tbsp (30 mL) 

Compliments Organic 100% Pure Maple Syrup, 

1 1 ⁄2 tsp (7 mL) cider vinegar, 1 tsp (5 mL) 

Sensations by Compliments Original Dijon 

Prepared Mustard, 1 ⁄8 tsp (0.5 mL) each salt 

and pepper. Slowly whisk in 1 ⁄4 cup (60 mL) 

canola oil until smooth. Toss with baby spinach 

or your favourite salad greens. 

makes 1 ⁄4 Cup/60 ml (per 1 tbsp/15 ml serving): 

100 calories, 0 g protein, 9 g total fat (0.5 g 

sat. fat), 0 mg cholesterol, 4 g carbohydrates, 

0 g fibre, 55 mg sodium 

Get pouring 

Find French toast 

recipes at inspired.ca 

$9. 99 

purely canadian 

Straight from the sugar bushes of Quebec, 

Compliments Organic 100% Pure Maple 

Syrup and Sensations by Compliments Pure 

Maple Syrup are undeniably delicious. 

Here’s how to get the most out of your 

maple syrup. 

• Stir into plain, hot oatmeal and top with 

fresh berries for a quick hit of flavour. 

• Mix with mustard for a sweet and tangy 

dipping sauce. 

• Add 1 to 2 tsp (5 to 10 mL) of syrup to 

tart tomato sauce to deepen and 

sweeten the flavour. 

• Toss cooked carrots, parsnips or 

potatoes with an easy glaze of maple 

syrup and melted butter. 


eat well 

give salt the 

shake 

Throw it over your shoulder for luck if you like, but 

sprinkle a little less on your plate. With most of us 

consuming about double the amount of salt we should 

in a day, our risks for health problems are climbing. 

So, how to shake it off for good? We consulted Doug Cook, 

clinical dietitian at St. Michael’s Hospital in Toronto, about 

the best ways to cut back and stay salt savvy. 

Know your limit 

The maximum daily 

recommendation for adults 

is 2,300 mg of sodium – to 

help you visualize, this 

amounts to 1 tsp (5 mL) 

of table salt. Dietitians 

suggest falling between 

1,500 and 2,300 mg a day. 

Add a squeeze 

of citrus 

Instead of sprinkling 

on salt, use lemon, 

lime, grapefruit and 

orange juice or 

a grating of fresh 

zest to give meat, 

fish and vegetables 

a flavour lift. 

read labels 

on pantry 

staples 

To save on sodium, 

make the switch to 

low salt versions of 

your favourite foods. 

Use 

flavoured 

vinegars 

They add 

zip to soups, 

stews and 

sauces without 

extra salt. 


Go for fresh 

Garlic and onion 

This flavourful pair adds interest 

to almost any dish. Use them 

fresh rather than powdered, 

which may contain extra salt. 

Cut back 

gradually 

Salt is an acquired 

taste, so reducing 

it slowly and 

subtly will give 

your taste buds a 

chance to adjust. 

Cook more often 

Only 11% of the salt we eat daily 

comes from meals prepared in our 

own kitchens, while restaurant meals 

and processed foods account for 

close to 80% (the rest comes from 

natural sources). So, the more 

food you make yourself, the 

less salt you’ll consume. 

SPrinKle 

On herbs 

and Spices 

Herbs (fresh or 

dried) and spices 

add dimension to 

any dish without 

the need for salt. 

Seek OUt its 

hiding Places 

Salt is often used in canned 

goods as a preservative, 

so be sure to rinse tinned 

beans and opt for frozen 

and fresh vegetables when 

you can. Sodium can lurk 

in less obvious places too, 

including desserts and – 

surprise – some of your 

favourite flavoured takeout 

coffee drinks. 

learn the 

vocabulary 

Brined, pickled, 

smoked, cured and 

corned all signal 

higher sodium. And 

while it may go by 

another name – 

kosher, coarse, sea 

– it all contains the 

same amount 

of sodium. 


1 

⁄2 cup (125 mL) Compliments 

2% Cottage Cheese and fresh fruit 

eat well 

18 Inspired | spring 2011 

snack 

smarter 

Somewhere on the way to the vending machine, snacks got a bad rap. The truth: 

bridging the gaps between meals will boost your energy and mood and may 

even help keep weight down by controlling cravings. The key is to keep it between 

150 and 250 calories like the snacks below, and blend protein with carbs. We asked 

Anna erullo, clinical dietitian at St. Joseph’s Health Centre in Toronto, to suggest 

some creative, filling, balanced bites to keep you going throughout the day. Snack on! 

Top of 

the day 

Your morning began with a healthy 

breakfast an hour after waking... 

right? If you rose (and ate) early 

or lunch looks like a faraway 

possibility, reach for food. “Plan to 

eat a meal or snack every three to 

four hours,” Ierullo says. “This will 

help avoid a drop in blood sugar, 

which can result in sluggishness 

and unwise food choices later on.” 

Our picks balance lean protein, 

calcium and beneficial fat with 

vitamins, antioxidants, natural 

sweetness and crunch. 

3 

⁄4 cup (175 mL) plain yogourt and 

1 

⁄2 cup (125 mL) berries 

A small handful (1 oz/30 g) pumpkin seeds 

with 5 to 7 Compliments Dried Apricots 

Large brown rice cake spread with 2 tbsp (30 mL) 

Compliments Balance Smooth Peanut Butter 

afternoon 

slump 

Feeding the dreaded afternoon 

slump with a sweet, quick-energy 

fix will send blood sugar spiking 

and crashing – taking your 

mood and stamina with it. 

Snacking is about keeping your 

metabolic fire stoked, Ierullo says, 

so choose foods that are slowly 

digested, like protein from cheese 

and legumes, combined with 

complex carbohydrates like whole 

grains, raw fruit and veg. Whole-grain English muffin with 2 tbsp (30 mL) 

Compliments Light Cream Cheese 

1 

⁄4 cup (60 mL) hummus with crudité 

and Compliments Balance Mini Stoneground 

Wheat Crackers

Compliments Balance Triple Berry 

Chewy Muesli Bar and a small handful 

(1 oz/30 g) of natural almonds 

A Compliments Honey Graham Wafer 

with 1 oz (30 g) dark chocolate 

refuelling 

stop 

Just as important as the exercise 

itself, a post-workout snack is 

essential to help muscles repair 

and recover. The window is 

narrow – it’s best to eat within 

an hour of working out, Ierullo 

says – so if you’re between 

meals, snack on something 

with lots of protein and carbs. 

Turkey sandwich with one slice 

Compliments Balance Old Cheddar Cheese 

on whole-grain bread 

Smoothie with Compliments Balance 

Fat Free Soy Fortified Beverage, 

plain yogourt and fruit 

bedtime 

snack 

If you’ve made healthy food 

choices throughout the day, you 

may not need an evening snack. 

But when late-night hunger hits, 

keep it light and simple. Eating 

foods that are high in calories, fat, 

sugar and salt late at night can 

lead to indigestion and poor sleep, 

Ierullo says. The ideal formula is 

high on complex carbs and low in 

protein, with some sweetness and 

crunch to satisfy cravings. 

inspired.ca 19 

Small bowl (1 cup/250 mL) of 

Compliments Organic Müesli Flakes with Five 

Grains Cereal with 1% milk 

1 

⁄2 cup (125 mL) Compliments Balance 

Unsweetened Apple Sauce and a whole-grain 

cracker with 1 tbsp (15 mL) Compliments 

Balance Smooth Peanut Butter

eat well 

switch hits 

We’re always looking to accomplish more with less – so 

what if you could do that with your diet? A few simple food 

swaps with your usual standbys will ensure you get more 

of the nutrients you need every day. These are our top five 

most efficient upgrades – ready to make the switch? 

the swap 

spinach for kale 

Kale is a good source of vitamins A and 

C, fibre, folate and calcium and contains 

protective phytochemicals. Use this leafy 

green where you would spinach – steam 

or sauté it, add it to soups and pasta. 

the swap 

white 

potato for 

sweet potato 

How’s this for a sweet 

surprise: the sweet 

potato is actually lower 

in calories (100 cals) 

than its pale-fleshed 

friend (130 cals). Plus 

it contains beta carotene, 

an antioxidant found in 

deep orange and green 

fruits and vegetables 

that has been linked 

to the prevention of 

certain cancers. 

the swap 

canned tuna 

for canned 

salmon 

Salmon is an excellent 

source of protein 

and zinc, and it also 

contains high levels 

of omega-3 fatty acid, 

which helps support 

the brain, heart and 

immune system. 

the swap 

dry cereal for oatmeal 

Oatmeal is a whole grain that is naturally high in fibre and low in 

fat, salt and sugar. Soluble fibre satisfies, helps stabilize blood 

sugar and lower elevated cholesterol levels. Opt for plain, regular 

(as opposed to instant) oats, and add flavour with fruit and spices. 

the swap 

milk chocolate for 

dark chocolate 

As if you needed another reason to enjoy it: 

research shows that eating dark chocolate 

(70% cocoa or higher) daily may help 

lower the risk of heart disease and stroke 

by decreasing heart-related inflammation. 

Go easy – 1 oz (30 g) a day is all you need to 

reap the sweet benefits. 


monday less than $4 a person! 

to friday 

Get fresh this spring with these 

five quick and easy meals that 

are full of healthy surprises and 

monday 

Peanut Shrimp 

with bok choy 

& Rice Noodles 

Recipe page 22 

This saucy noodle dish is 

packed with flavour and has 

4 grams of fibre per serving 


monday 

20 

ready in 

MIN. 

Peanut Shrimp with 

bok choy & Rice Noodles 

Prep time: 10 min. Total time: 20 min. 

Serves: 4 COST PER PERSON: $3.18 

1 lime, zested and cut in half 

1 

⁄3 cup (75 mL) Compliments Chicken Broth, 

30% Less Sodium 

1 


Smooth Peanut Butter 

1 tbsp (15 mL) Compliments Soya Sauce, 

30% Less Salt 

1 tbsp (15 mL) minced fresh ginger 

1 tbsp (15 mL) toasted sesame oil, divided 

2 tsp (10 mL) vegetable oil 

2 carrots, peeled and thinly sliced diagonally 

3 cups (750 mL) coarsely chopped bok choy 

( 2 ⁄3 large bok choy or 3 small) 

1 

⁄4 pkg (226 g) Compliments Uncooked Pacific 

White Shrimp ( 31 ⁄40 ct), thawed 

1 

⁄2 cup (125 mL) lightly packed fresh cilantro 

1 

⁄2 lb (250 g) rice noodles, medium width ( 1 ⁄2 pkg) 

1. Juice half of the lime and slice the other half 

into 4 wedges and reserve. Blend the broth, 

peanut butter, 1 tsp (5 mL) lime zest and juice, 

soya sauce, ginger and 2 tsp (10 mL) sesame oil 

until smooth. Set aside. 

2. Heat the oil in a large, non-stick skillet set over 

medium-high heat. Add the carrots; stir-fry for 

3 to 4 min. Add the bok choy and shrimp; stir-fry 

for 2 min. or until shrimp are opaque and vegetables 

are tender-crisp. Stir in the peanut butter mixture 

and cilantro. Toss until heated through. 

3. Meanwhile, cook the rice noodles according to 

package directions; toss with remaining sesame 

oil. Serve the stir-fry over the rice noodles. Garnish 

with reserved lime wedges, if desired. 

Per serving ( 1 ⁄4 of the recipe): 350 calories, 

17 g protein, 11 g total fat (2 g sat. fat), 175 mg 

cholesterol, 46 g carbohydrates, 4 g fibre, 

610 mg sodium 

smooth 

spread 

From breakfast toast to 

savoury main courses, 

Compliments Balance 

Smooth Peanut Butter 

delivers creamy, 

roasted flavour with 

25% less fat than our 

regular Compliments 

Smooth Peanut Butter. 

download 

the shopping list 

for the week 

Visit inspired.ca 

Cumin and chili powder 

give this meal a kick 

without the need 

for added salt 

35 

ready in 

MIN. 

tuesday 

dress light 

A classic flavour, Compliments Balance 

Ranch Dressing is low in saturated fat 

and has only 45 calories per serving. 

It’s a lighter option that’s not just for 

salads – use it for veggie dipping and 

sandwich topping. 

Southwestern Pork Tenderloin with Corn Salad 

Prep time: 10 min. Total time: 35 min. Serves: 4 COST PER PERSON: $3.18 

1 pork tenderloin (approx. 12 oz/375 g) 

1 

⁄4 cup (60 mL) loosely packed 

brown sugar 

1 tbsp (15 mL) chili powder 

1 tsp (5 mL) ground cumin 

2 Compliments Organic Romaine 

Hearts, shredded (approx. 

8 cups/2 L, loosely packed) 

1 can (341 g) Compliments Low Salt 

Whole Kernel Corn, drained 

1 red pepper, seeded and thinly sliced 

1 stalk celery, thinly sliced 

1 ⁄2 small red onion, thinly sliced 

1 


Ranch Dressing 

1. Preheat the oven to 400°F (200°C). Butterfly 

the tenderloin by halving the thickness so it opens 

up like a book into a long, flat piece. Set aside. 

2. Combine the brown sugar with the chili 

powder and cumin. Rub over all sides of the meat. 

Place the pork on a lightly oiled ovenproof rack 

set on a foil-lined baking sheet. Roast, turning 

once, for 15 min. (or until internal temperature 

reaches 160°F/71°C on an instant-read 

thermometer). Rest for 5 min., slice thinly. 

3. Arrange the shredded romaine lettuce 

on a platter. Top with the sliced pork, corn, 

red pepper, celery and onion. Drizzle with 

dressing and serve. 


29 g protein, 10 g total fat (2.5 g sat. fat), 

75 mg cholesterol, 34 g carbohydrates, 



wednesday 

Herb roasted Steak with green Pea mash 

Prep time: 10 min. Total time: 25 min. Serves: 4 

COST PER PERSON: $3.96 

4 sirloin grilling medallions 

(approx. 4 oz/125 g each) 

1 ⁄2 tsp (2 mL) each salt and 

pepper, divided 

1 tbsp (15 mL) Sensations by 

Compliments Original Dijon 

Prepared Mustard 

1 ⁄4 cup (60 mL) chopped 

fresh parsley 

A steak dinner with only 4.5 grams 

of fat and 250 calories per serving 

25 

ready in 

MIN. 

1 tbsp (15 mL) chopped 

fresh Compliments Tarragon 

or Chives, divided 

4 cups (1 L) frozen peas 

1 clove garlic, thinly sliced 

2 tbsp (30 mL) fat-free 

sour cream 

2 tsp (10 mL) each lemon 

zest and juice, (approx. 

1 ⁄2 a lemon) 

1. Preheat the oven to 375°F (190°C). Heat a heavy skillet over 

medium-high heat; coat lightly with cooking spray. Season the steaks 

with 1 ⁄8 tsp (0.5 mL) each salt and pepper and sear in the skillet for 

1 to 2 min. on each side. Transfer steaks to a parchment paper-lined 

baking sheet and brush the mustard evenly onto the tops. Mix the parsley 

and 2 tsp (10 mL) tarragon together and press onto the mustard. Roast 

for 10 min. for medium (160°F/71°C on an instant-read thermometer). 

2. Meanwhile, place the peas, garlic and 1 ⁄2 cup (125 mL) water in a 

medium saucepan over medium-high heat, cover and bring to a boil. 

Remove from heat and purée with a hand-held blender until creamy 

but still studded with pieces of peas. Transfer to a bowl and stir in the 

sour cream, lemon zest and juice and the remaining tarragon, salt and 

pepper. Divide the peas and steaks among 4 plates and serve. 

Per serving ( 1 ⁄4 of the recipe): 250 calories, 34 g protein, 

4.5 g total fat (1.5 g sat. fat), 65 mg cholesterol, 20 g carbohydrates, 


30 

ready in 

MIN. 

Broccoli and cheese kick 

in 20% of your daily calcium 

requirement per serving 

thursday 

Cheese & Broccoli Topped Chicken 


COST PER PERSON: $3.16 

2 cups (500 mL) small broccoli 

florets (approx. 1 / 4 bunch) 

4 skinless chicken breasts 

(approx. 5 oz/150 g each), 

tenders removed 

1 

⁄4 tsp (1 mL) each salt and pepper 

1 


Mayonnaise Style Dressing 


Compliments Original Dijon 

Prepared Mustard 

1 green onion, finely chopped 

3 

⁄4 cup (175 mL) shredded 

Compliments Balance Old 

Cheddar Cheese, divided 

2 tbsp (30 mL) Compliments 

Sliced Natural Almonds 

1. Preheat the oven to 375°F (190°C). Blanch the broccoli in boiling, salted 

water for 3 min.; drain and rinse under cold running water. Reserve. 

2. Pound the chicken to an even thickness (about 1 ⁄2 in./1 cm). Arrange 

on a foil-lined baking sheet and season with salt and pepper. 

3. Combine dressing and mustard and stir in the broccoli, green onion 

and 1 ⁄2 cup (125 mL) of the cheese. Spread an equal portion of the 

mixture evenly onto each chicken breast. Bake for 15 to 17 min. (or 

until internal temperature reaches 165°F/74°C on an instant-read 

thermometer). Sprinkle with remaining cheese and almonds. Broil for 

1 to 2 min. or until nuts are lightly browned and cheese is bubbly. 

Serve with rice or potatoes. 

Per serving ( 1 ⁄4 of the recipe): 340 calories, 44 g protein, 15 g total fat 

(4 g sat. fat), 120 mg cholesterol, 6 g carbohydrates, 2 g fibre, 630 mg 

sodium, calcium 20% daily value 

the big cheese 

Cheese makes every meal better, especially when it’s Compliments 

Balance Old Cheddar Cheese, with only 90 calories per 1 oz/30 g serving. 

Enjoy it in omelettes, salads, casseroles or on its own as a snack. 


friday 

Chicken & zucchini Kabobs 

with Tropical Couscous 


Serves: 4 COST PER PERSON $3.87 

6 boneless skinless chicken thighs, 

cut into 1 1 ⁄2-in. (4 cm) cubes 

2 large zucchini, cut into 1 ⁄2-in. (1 cm) rounds 

8 skewers 

3 

⁄4 tsp (4 mL) each salt and pepper, divided 

1 1 ⁄4 cups (300 mL) Compliments Balance 

Pineapple Passionfruit Pure Fruit 

Juice, divided 

2 tbsp (30 mL) Compliments Cider Vinegar 

2 tbsp (30 mL) canola oil 

3 

⁄4 cup (175 mL) dry couscous 

1 mango, peeled and diced 

1 

⁄4 cup (60 mL) finely diced red onion 

1 

⁄2 cup (125 mL) coarsely chopped fresh 

Compliments Mint 

A sweet and tangy 

meal with 90% of 

your daily dose of 

vitamin C per serving 

30 

ready in 

MIN. 

1. Preheat the broiler. Alternately thread the 

chicken and zucchini onto skewers. Sprinkle 

with 1 ⁄2 tsp (2 mL) each salt and pepper. 

Arrange on a lightly greased rack, set on a 

foil-lined baking sheet. 

2. Whisk 1 ⁄4 cup (60 mL) of the juice with the 

vinegar, oil and remaining salt and pepper. 

Measure out 2 tbsp (30 mL) and brush over 

the kabobs. Reserve remaining dressing. Broil, 

turning as needed, for 10 to 12 min. or until 

chicken is cooked through. 

3. Meanwhile, bring the remaining juice to a 

boil in a medium saucepan; remove from the 

heat. Stir in the couscous, cover and let stand 

for 5 min. Fluff with a fork. Stir in the mango, 

red onion and mint. Drizzle evenly with the 

remaining dressing and toss to combine. 

Serve kabobs warm with couscous. 


36 g protein, 16 g total fat (3 g sat. fat), 

105 mg cholesterol, 56 g carbohydrates, 4 g 

fibre, 560 mg sodium, vit. C 90% daily value 

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 21, 2010. 

Fast and fresh meals. 

Visit the Deli Department for a variety of fresh, 

ready-when-you-are options from Gourmet 

Minute. Try our medium-sized salads, such as 

Executive Chef, Maple Ham & Cheddar and 

Verry Berry, all made with fresh greens and 

vegetables. Pair them with our Roast Beef 

Ciabatta, made with tender roast beef and 

a horseradish sauce or our Ham & Havarti 

Ciabatta, made with sweet maple ham and 

honey mustard. 


uild a better 

sandwich 

We eat them often for lunch and sometimes even for a quick 

dinner, so it’s no surprise to find yourself in a sandwich rut. We 

have the way out: pair our favourite wholesome breads with 

inventive ingredients for healthier, easy-to-make sandwiches. 

They’re pretty much the greatest thing since sliced bread. 

1 

building 

blocks 

1. the spread 

Choose a light cheese, 

in this case part-skim 

mozzarella, for a lower-fat, 

but still melty topping. 

2. the filling 

Eggplant is an 

unexpected way to get 

fibre into your sandwich. 

For more eggplant info, 

turn to page 13. 

3. the bread 

A source of 12 essential 

vitamins and minerals, 

these portion-controlled 


Multi Whole Grain In 

the Thin Buns make the 

perfect sandwich base. 

2 3 

With warm, gooey cheese and a 

flavourful sauce, this melt is just 

like traditional crispy eggplant 

Parmesan – without the frying 

baked Eggplant Melt 

Prep Time: 10 min. Total Time: 30 min. Serves: 4 

1 

⁄2 cup (125 mL) 

unseasoned 

bread crumbs 

4 tsp (20 mL) fresh 

Compliments Basil, 

finely chopped 

1 tbsp (15 mL) 

Parmesan cheese 

1 

⁄4 tsp (1 mL) salt 

1 egg 

12 slices eggplant, 

1 

⁄4 in. (5 mm) thick 

4 tsp (20 mL) 

olive oil 

2 Compliments 

Balance Multi 

Whole Grain In 

the Thin Buns, 

split and toasted 

3 tbsp (45 mL) 

Compliments 

Balance Tomato 

& Herbs Pasta 

Sauce 

4 slices Compliments 

Balance Sliced Part 

Skim Mozzarella 

Cheese 

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

combine bread crumbs, basil, Parmesan and salt. Whisk 

egg in another shallow bowl and dip eggplant slices, then 

coat each slice in the bread crumb mixture. 

2. Place eggplant on a parchment paper-lined baking 

sheet, drizzle with olive oil and bake for 15 min. 

3. Transfer baked eggplant to a clean plate. Discard 

parchment paper and set toasted bun halves cut side up 

on the tray. Divide the eggplant slices evenly between 

bun halves, spoon on sauce, and top with cheese. Place 

under the broiler for 2 min. until cheese is bubbling. 

Per serving (1 sandwich): 290 calories, 15 g 

protein, 12 g total fat (4 g sat. fat), 45 mg cholesterol, 

32 g carbohydrates, 5 g fibre, 600 mg sodium 

$2. 99 


This sophisticated wrap is a great 

way to stuff tons of good-for-you 

ingredients into a handy lunch 

spicy seafood salad Wrap 


1 pkg (227 g) Compliments 

Balance Crab Flavoured 

Alaskan Pollock, Flake Style 

2 tsp (10 mL) 




Hot & Spicy Seafood Sauce 

1 

⁄2 tsp (2 mL) Worcestershire 

sauce 

1 tbsp (15 mL) lemon juice 

1 

⁄2 cup (125 mL) Compliments 

Organic Celery Hearts, diced 

4 Compliments Balance 

Multigrain with Flax Tortillas 

4 Compliments Organic 

Romaine Hearts outer 

leaves, centre ribs removed 

1 ⁄2 cucumber, sliced lengthwise 

1. Shred the pollock in a bowl and add mayonnaise, seafood sauce, 

Worcestershire, lemon juice and celery. Line tortillas with a leaf of 

romaine lettuce, divide the pollock mixture and cucumbers equally. 

Roll and serve. 

Per serving (1 wrap): 190 calories, 8 g protein, 4 g total fat 

(1 g sat. fat), 5 mg cholesterol, 28 g carbohydrates, 3 g fibre, 

680 mg sodium 

building 

blocks 


For an unexpected 

and grown-up twist, 

we used fat-free 

Alaskan pollock. 

Tuna would work 

just as well. 

2. the spread 

Shots of tangy 

cocktail sauce and 

Worcestershire wake 

up this sandwich 

without adding a lot 

of calories. 

3. the bread 

Made with 100% whole 

grains, Compliments Balance 

Multigrain with Flax Tortillas 

are a tasty source of omega-3 

polyunsaturated fat and the 

perfect wrap for any filling. 

crunchy Pear, anise & Havarti Sandwich 



Walnut Halves 

1 

⁄4 cup (60 mL) 



8 slices Compliments Balance 

Multi Whole Grain Bread 

1 pear, thinly sliced 

1 cucumber, thinly sliced 

1 

⁄2 anise (fennel) bulb, 

thinly sliced 

Pepper to taste 

4 slices Compliments Balance 

Sliced Light Havarti Cheese 

You’ll love the sweet and 

tangy combo of pear and walnut 

mayo in this crunchy sandwich 

1. Toast walnuts in a dry skillet on medium heat, stirring until 

fragrant, about 3 min. Once cooled, lightly chop and combine with 

the mayonnaise. Spread on all 8 slices of bread. Layer pear, cucumber 

and anise slices, sprinkle with pepper and top with havarti. 

Per serving (1 sandwich): 290 calories, 13 g protein, 13 g 

total fat (4 g sat. fat), 20 mg cholesterol, 30 g carbohydrates, 


building 

blocks 


Fruit instantly makes 

a sandwich more 

interesting. We’ve 

used sliced pear, which 

pairs perfectly with the 

walnuts and anise. 

2. the spread 

We’ve combined 

texture and 

creaminess 

with this tangy 

and crunchy 

walnut mayo. 

3. the bread 

Make the switch to our Compliments 

Balance Multi Whole Grain Bread. 

A source of 10 essential vitamins 

and minerals per serving, it’s a smart 

go-to for toast, sandwiches and 

grilled cheese.

let’s do 

brunch 

Sunny baked eggs, lemony crêpes and 

sparkling mimosas – this menu is everything 

you want brunch to be: casual and special, 

nutritious and delicious, sweet and savoury 

and simple to pull together. 

get the shopping 

list for this menu 



Baked Eggs with potato, bacon & tomato 

A hearty family-style dish that keeps portion size and sodium in 

check; you can cook the potato, bacon and tomato base an hour 

or two before guests arrive. 

Prep time: 10 min. Total time: 1 hour Serves: 8 

We used just a touch of 

bacon for a hit of the 

classic brunch ingredient 

everyone loves 

4 strips Compliments 

Naturally Smoked Bacon, 

50% Less Salt, cut in 1-in. 

(2.5 cm) pieces 

6 Compliments Red Petites 

Potatoes 

1 

⁄2 tsp (2 mL) smoked paprika 

1 tbsp (15 mL) olive oil 

1 large onion, diced 

1 can (796 mL) Compliments 

Organic Diced Plum 

Tomatoes 

2 roasted red peppers 

(fresh or jarred), cut in 

1-in. (2.5 cm) pieces 

1 

⁄2 tsp (2 mL) salt, divided 

1 

⁄4 tsp (1 mL) crushed red 

chili flakes 

8 Compliments Organic 

Large Size Eggs 


1 tbsp (15 mL) fresh 

Compliments Thyme, 

leaves only 

1. Preheat oven to 375°F (190°C). In a large skillet, cook bacon 

to render the fat. Meanwhile, poke potatoes with a fork and 

microwave on HIGH for 1 1 ⁄2 to 2 min. or until partially cooked. 

Cut into quarters and add to pan with bacon. Season with smoked 

paprika and cook until potatoes are lightly browned and bacon is 

crisp, 5 min. Transfer to a paper towel-lined plate, pat dry to remove 

any excess fat and set aside. 

2. Add the olive oil to the same skillet and cook onion until 

translucent. Stir in tomatoes with their juice, red peppers, 

1 

⁄4 tsp (1 mL) salt and chili flakes. Simmer until most of the 

liquid evaporates, about 15 min. 

3. Transfer tomato mixture and bacon and potatoes to a 

9 × 13-in. (3 L) baking dish. Mix gently to combine and spread 

evenly. Use a spoon to make 8 little wells in the vegetable layer. 

Break an egg into each well. Season with remaining salt and 

pepper. Bake for 22 to 25 min. on middle or lower rack of oven. 

Sprinkle with thyme and serve. 

Per serving ( 1 ⁄8 of the recipe): 190 calories, 10 g protein, 11 g 

total fat (3.5 g sat. fat), 205 mg cholesterol, 11 g carbohydrates, 


everyday 

organic 

Choose pantry staples and recipe essentials from Compliments Organic 

for natural, high-quality ingredients you can feel good about. 

new 

$5. $5. 99 99 

Stock up on Diced Plum Tomatoes 

for a smart meal starter. They’re 

a brilliant base for pasta sauce, 

stews and salsa. 

Preservative-free and 

prewashed, Baby Spinach is 

perfect for a weeknight salad 

or dressed up for company. 

Enjoy year-round 

summer-fresh flavour 

with delicious 

Strawberry Jam. 

Make the switch to Brown Cane 

Sugar. It’s a natural substitute 

in everything from your morning 

coffee to baked goods. 


Spinach, Pea & ricotta Salad 

This lovely salad is topped with light ricotta and two types of peas. 

Mint adds an extra hint of fresh flavour. 


1 

⁄4 cup (60 mL) extra virgin olive oil 

1 

⁄4 cup (60 mL) fresh lemon juice 

(approx. 2 lemons) 

1 tbsp (15 mL) Compliments Honey 

1 



1 pkg (312 g) Compliments Organic 

Baby Spinach 

1 cup (250 mL) frozen peas, 

cooked according to package 

directions and cooled 

1 cup (250 mL) sugar snap peas, 

ends trimmed and cut into thirds 

6 leaves fresh Compliments Mint, 


1 

⁄2 cup (125 mL) light ricotta 

1. In a small bowl, use a fork to blend olive oil, 

lemon juice, honey, salt and pepper until smooth. 

2. Place spinach in a large salad bowl. Add 

both kinds of peas, the mint and lemon juice 

mixture. Toss well. 

3. Use two spoons to shape ricotta into 6 to 8 

football-shaped ovals and place them on top of 

the salad. Serve immediately. 

Per serving ( 1 ⁄8 of the recipe): 120 calories, 3 g 



Tossed with a light 

lemon dressing, this 

salad delivers bright 

citrus flavour 


Lemon-Ricotta CrÊpes with Strawberry Port Sauce 

Both the crêpes and the sauce can be made the day before. 

Assemble and warm them through just before serving. 

Prep time: 10 min. Total time: 1 hour and 10 min. MAKes: 16 crêpes 

crÊpes 

6 Compliments Organic Large Size Eggs 

2 1 ⁄2 cups (625 mL) cold water, divided 

1 

⁄8 tsp (0.5 mL) salt 

2 cups (500 mL) Compliments Organic 

All Purpose Flour 

2 tsp (10 mL) canola oil, divided 

2 1 ⁄2 cups (625 mL) light ricotta, drained 

1 

⁄2 lemon, zested and juiced 

1 

⁄4 tsp (1 mL) pure vanilla extract 

3 tbsp (45 mL) Compliments Organic 

Cane Sugar 

2 tsp (10 mL) Compliments Organic 

Unsalted Butter, softened 

sauce 

3 cups (750 mL) frozen Compliments 

Whole Strawberries 

1 1 ⁄2 cups (375 mL) water 

1 

⁄2 cup (125 mL) sugar 

1 

⁄4 cup (60 mL) port (or other sweet fruit 

wine or liqueur such as cassis) 

1. Separate two eggs and reserve the yolks. 

To make the batter, lightly whisk 2 egg whites, 

4 whole eggs, 1 ⁄2 cup (125 mL) water and salt 

in a large bowl. Add flour gradually and whisk 

until well combined. Slowly add remaining 

water and whisk until smooth. 

2. Brush a 9 1 ⁄2 -in. (24 cm) skillet lightly with oil 

and warm over medium heat. Pour 1 ⁄4 cup (60 mL) 

batter into pan, tipping to spread evenly. Cook 

until crêpe starts to pull away from edges of the 

pan, but doesn’t brown, a few minutes. Turn 

crêpe out onto a plate brushed lightly with oil. 

Repeat to make 16 crêpes, brushing pan with oil 

every second crêpe or so. Set crêpes aside. 

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

bowl, blend ricotta, reserved yolks, lemon zest 

and juice, vanilla and sugar. To assemble, 

spread 1 heaping tbsp (15 mL) of filling across 

the bottom of 1 crêpe. Fold in sides, roll up and 

place in a greased 9 × 13-in. (3 L) baking dish. 

Repeat with remaining crêpes and filling. Dot 

crêpes with butter and bake for 25 min. or 

until heated through. 

4. Meanwhile, combine sauce ingredients in 

a medium saucepan and cook until thickened, 

15 to 20 min. Mash strawberries with a fork. 

Serve crêpes with 2 tbsp (30 mL) of sauce. 

Per serving (2 crÊpes with 2 tbsp/30 ml 

sauce): 300 calories, 15 g protein, 9 g total 

fat (3.5 g sat. fat), 165 mg cholesterol, 38 g 

carbohydrates, 1 g fibre, 140 mg sodium 

Light ricotta 

helps reduce fat in 

these lemony crêpes, 

without sacrificing 

smooth creaminess 


cut out the prep 

Choose a Celebration Fruit Tray from 

your local Sobeys and let us do the work 

for you. There’s no easier way to include 

fresh fruit (minus the coring, peeling and 

slicing) at your brunch. 

a glass of sunshine 

Every good brunch needs a cocktail. Serve 

Compliments Balance Orange Strawberry 

Banana Four Fruit Juice Blend to thirsty 

guests and sneak in a serving of fruit in 

just one glass. Top it up with a splash of 

chilled sparkling wine for a celebratory feel 

or Sensations by Compliments Carbonated 

Mineral Water for an alcohol-free mimosa. 

Apple-Raspberry Crisp 

Whole-wheat flour, fruit and oats come together for a sweet, crunchy brunch dessert. 

Prep time: 10 min. Total time: 1 hour servES: 8 plus leftovers 

3 

⁄4 cup (175 mL) whole-wheat flour 

1 

⁄2 cup (125 mL) large flake rolled oats 

1 

⁄2 cup (125 mL) + 3 tbsp (45 mL) Compliments 

Organic Brown Cane Sugar, divided 

1 

⁄2 cup (125 mL) Compliments Sliced 

Natural Almonds, chopped 

1 

⁄2 tsp (2 mL) ground cinnamon 

1 


Non-Hydrogenated Margarine, 

as cold as possible 

4 apples, peeled, cored and sliced 

(approx. 3 cups/750 mL) 

3 cups (750 mL) frozen Compliments 

Raspberries 

1. Preheat oven to 350°F (180°C). To make 

topping, mix flour, oats, 1 ⁄2 cup (125 mL) sugar, 

almonds and cinnamon in a medium bowl. 

Add margarine and blend with fingertips until 

mixture resembles coarse bread crumbs. 

Combine fruit in a 9 × 9-in. (1.5 L) baking 

dish. Add 3 tbsp (45 mL) of sugar and mix to 

combine. Scatter topping over fruit and bake 

until light brown and bubbling, about 45 min. 

Serve with frozen yogourt, if desired. 

Per serving ( 1 ⁄2 cup/125 ml): 230 calories, 



70 mg sodium 


tip 

Soak shallots in 

ice water for 4 min. 

to draw out some 

of their strong 

bite. 

eat the rainbow 

Fresh fruit, vegetables and herbs are at the core of Mediterranean cooking. Vibrant orange and 

red peppers and dark greens, like the ones in our roasted peppers & spinach salad 

with pesto vinaigrette, provide the antioxidants needed for a strong immune system, 

healthy eyes, skin, hair, teeth and bones. recipe on page 34. 


oh my 

goodness 

Mediterranean cuisine is a joyful feast that 

nourishes and benefits body and soul. The lesson 

here is that what you eat – good, wholesome 

food – is just as important as how you eat it – 

with a little wine and a lot of laughter. 

Mediterranean-inspired cooking has outlasted fad diets and quick fixes 

simply because it’s delicious, easy to follow and just happens to come 

with some serious health perks. It’s a common-sense way of eating – and 

way of life – that is anchored by what happens in the kitchen and at the 

table. Fresh fruit and vegetables, whole grains and legumes, olive oil, nuts, 

spices and a moderate amount of fish, dairy and meat are the focus, but 

Mediterranean eating encompasses more than just food. It promotes 

social interaction, passing along the practices and traditions that bring 

food from field to table, preparing and celebrating meals together with the 

people we love. The following six dishes are bright, nutritious, delicious and 

made to share. Raise your glass and mean it when you toast: to your health. 

read on for recipes ∏ 


oasted peppers & spinach 

salad with pesto vinaigrette 

Seen on page 32 

Prep Time: 20 min. Total Time: 30 min. 

Serves: 4 

keep it lean 

Mediterranean cuisine favours heart-friendly lean sources of 

protein. Coating chicken and fish with spice rubs and baking or 

roasting keeps them low in fat and simply delicious. 

1 pkg (3 peppers) Compliments Sweet 

Bell Peppers 

1 tbsp (15 mL) Compliments Organic 

Extra Virgin Olive Oil 

1 tbsp (15 mL) Sensations by Compliments 

Méditerranéen Pesto 

1 tbsp (15 mL) red wine vinegar 

1 1 ⁄2 tsp (7 mL) Sensations by Compliments 

Original Dijon Prepared Mustard 

1 ⁄4 tsp (1 mL) each salt and pepper 

1 cup (250 mL) Compliments Organic 

Baby Spinach 

1 ⁄2 English cucumber, sliced into half 

moons (and seeded, if desired) 

1 large shallot, thinly sliced 

1 ⁄4 cup (60 mL) shaved Asiago cheese 

1. Preheat broiler. Place peppers in metal pan 

and set under the broiler, turning occasionally, 

until skins are lightly charred. Remove peppers 

to a bowl and cover with plastic wrap to let 

steam 10 min. Reserve the liquid that collects in 

the bowl. Peel and seed peppers and slice into 

1-in. (2.5 cm) strips. Set aside. 

2. To make dressing, in a small bowl, whisk 

the olive oil, pesto, vinegar, mustard, salt and 

pepper with 2 tbsp (30 mL) of the reserved 

juices from the roasted peppers. 

3. Arrange spinach on a platter. Toss the 

peppers with half the dressing and arrange on 

the spinach. Add the cucumber and shallot and 

drizzle with remaining dressing. Garnish with 

the Asiago cheese and serve. 

Per serving (1 cup/250 Ml): 120 calories, 4 g 



on the 

cover 

plant food 

is good food 

Both legumes 

and whole grains 

are versatile and 

a delicious source 

of fibre. Toss 

Compliments 

Chick Peas into 

salads and soups 

and serve 

Compliments 

Balance Long 

Grain Brown Rice 

with vegetables, 

lean meat or a 

bold tomato sauce. 

mediterranean-Rubbed Chicken with Spring Ratatouille 

Prep Time: 15 min . Total Time: 55 min. Serves: 4 

5 garlic cloves, minced and divided 

4 skinless chicken breasts, halved 

1 tbsp (15 mL) paprika 

3 tbsp (45 mL) olive oil, divided 

4 cups (1 L) eggplant, cut into 

1-in. (2.5 cm) pieces, soaked in 

cold water 5 min. 

1 cup (250 mL) green and yellow 

zucchini, cut into rounds 

1 large onion, sliced 

1 orange bell pepper, cut into 

1-in. (2.5 cm) pieces 

1 1 ⁄2 cups (375 mL) Compliments 

Organic Diced Plum Tomatoes 

1 


3 tbsp (45 mL) fresh Compliments 

Oregano, roughly chopped, divided 

2 sprigs fresh Compliments Rosemary, 

torn into pieces 

3 

⁄4 cup (175 mL) frozen peas 

1. Preheat broiler. Spread 1 tbsp (15 mL) garlic on 

chicken. Sprinkle with paprika and pat to stick. In 

a large skillet, heat 1 tbsp (15 mL) oil over medium 

heat. Add chicken and cook until browned on both 

sides, 1 to 2 min. Transfer to baking dish and broil 

in oven for 6 to 8 min. or until cooked through. 

2. Meanwhile, in a large skillet, heat 1 tbsp (15 mL) 

olive oil over medium heat. Add the eggplant and 

cook until soft, about 3 min. Add the zucchini and 

cook for another 5 min. Set mixture aside in a bowl. 

3. Add the remaining olive oil to the skillet and cook 

the remaining garlic, onion and pepper on medium 

heat until tender, 8 to 10 min. Add the tomatoes, 

salt, 2 tbsp (30 mL) of oregano and the rosemary. 

Cook for 15 to 18 min. 

4. Stir in the peas and reserved eggplant and 

zucchini mixture. Cook for 3 min. Serve warm 

and sprinkle with remaining oregano. 




480 mg sodium 


Spiced Cod with Orange & pepper Salad 


5 large seedless oranges, 

segmented and juice 

reserved 

1 yellow pepper, thinly sliced 

1 tsp (5 mL) finely grated 

fresh ginger 

2 tbsp (30 mL) fresh 

Compliments Chives, 


1 tbsp (15 mL) + 1 1 ⁄2 tsp 

(7 mL) Sensations by 

Compliments Extra Virgin 

100% Olive Oil, divided 

1 ⁄4 tsp (1 mL) chili powder 

1 ⁄4 tsp (1 mL) ground 

cinnamon 

1 ⁄4 tsp (1 mL) ground cumin 

1 ⁄4 tsp (1 mL) smoked paprika 

4 Compliments Balance 

Wild Cod Fillets, thawed 

and patted dry 

1 ⁄4 tsp (1 mL) each salt 

and pepper 

1 ⁄3 cup (75 mL) Compliments 

Balance Nut & Seed Trail 

Mix, roughly chopped 

1. Preheat oven to 350°F (180°C). Place orange segments in a bowl 

along with 2 tbsp (30 mL) orange juice. Gently mix in the yellow 

pepper, ginger, chives and 1 1 ⁄2 tsp (7 mL) olive oil. Set aside. 

2. Mix the chili powder, cinnamon, cumin and paprika in a bowl. Pat 

one side of fish with the spices. 

3. Heat the remaining olive oil on medium-high heat in an ovenproof 

skillet. Place the cod, spiced side down, in the skillet. Cook for 1 min. 

Transfer skillet to the oven and roast until fish is cooked through, 

about 5 min. Remove skillet from the oven and carefully turn the fillets 

over. Season with salt and pepper. 

4. Using a slotted spoon, divide the salad among 4 plates. Spoon any 

leftover liquid from the salad over top and garnish with the nut mix. 

Place a piece of cod on each plate and serve. 

Per serving ( 1 ⁄4 of the recipe): 300 calories, 29 g protein, 14 g total 

fat (2 g sat. fat), 55 mg cholesterol, 14 g carbohydrates, 4 g fibre, 

280 mg sodium 

love your legumes 

High in fibre and low in fat, legumes – 

including the lentils you see here, chick 

peas and a variety of beans – are another 

essential part of Mediterranean eating. 

tip 

Purée this soup for 

a smoother texture. 

It can also be 

brightened with 

red lentils. 

Cumin-spiced Lentil & cauliflower Soup 

Prep Time: 20 min. Total Time: 1 hour and 10 min. Serves: 4 


Compliments Pure 100% 

Olive Oil 

1 

⁄3 cup (75 mL) finely 

diced onion 

1 

⁄4 cup (60 mL) finely diced 

Compliments Organic 

Celery Hearts 

1 

⁄4 cup (60 mL) finely diced 

Compliments Organic 

Carrots 

2 garlic cloves, minced 

1 tsp (5 mL) ground cumin 

1 

⁄2 tsp (2 mL) turmeric 

1 carton (900 mL) 

Compliments Chicken Broth, 

30% Less Sodium 

1 

⁄2 cup (125 mL) dry green 

lentils, rinsed and drained 

1 

⁄2 head Compliments 

Organic Cauliflower, 

chopped into small pieces 

(1 cup/250 mL) 

2 lemon wedges 

1 

⁄4 cup (60 mL) plain fat-free 

yogourt, divided 

1 

⁄4 cup (60 mL) finely chopped 

green onion, divided 

1 

⁄4 tsp (1 mL) pepper 

1. Heat olive oil in a large saucepan over medium heat. Add the 

onion, celery and carrots and cook until softened, 3 to 4 min. Stir in 

the garlic, cumin, turmeric and cook until fragrant, about 30 seconds. 

Stir in the broth and lentils. Cover and simmer until the lentils are 

tender, about 40 min. 

2. Take soup off heat. Using a potato masher, break up about a 

third of the lentils. Stir in the cauliflower and simmer for about 8 min. 

or until tender. 

3. Divide the soup into 4 bowls. Squeeze lemon juice on top and 

garnish with yogourt, green onion and pepper. 

Per serving (1 cup/250 ml): 170 calories, 11 g protein, 4.5 g total fat 

(0.5 g sat. fat), 0 mg cholesterol, 24 g carbohydrates, 6 g fibre, 

640 mg sodium 


Brown Rice Tabbouleh 

Prep Time: 20 min. 

Total Time: 1 hour and 10 min. Serves: 4 

1 

⁄2 cup (125 mL) uncooked 

Compliments Balance Instant 

Long Grain Brown Rice 

1 1 ⁄2 cups (375 mL) vegetable broth 


Organic Extra Virgin Olive Oil 

2 tbsp (30 mL) lemon juice 

1 

⁄2 tsp (2 mL) minced garlic 

1 

⁄2 English cucumber, finely diced 

4 Roma tomatoes, seeded and diced 

1 

⁄3 cup (75 mL) finely chopped parsley 

1 

⁄4 cup (60 mL) finely chopped fresh 

Compliments Chives 

2 tbsp (30 mL) finely chopped fresh 

Compliments Mint 

1 

⁄4 tsp (1 mL) each salt and pepper 

mushroom & blue cheese Penne 


1 1 ⁄4 tsp (6 mL) salt, divided 

1 ⁄2 pkg (190 g) Compliments Balance Whole 

Wheat Penne Rigate 

2 tbsp (30 mL) + 1 tsp (5 mL) Compliments 

Organic Extra Virgin Olive Oil, divided 

1 pkg (227 g) Compliments Organic Whole 

White Mushrooms, sliced 

1 pkg (227 g) Compliments Organic Whole 

Mini Bella Mushrooms, sliced 

1 leek (white part only), finely diced 

3 cloves garlic, minced 

1 tbsp (15 mL) fresh Compliments Thyme, 

leaves only 

1 cup (250 mL) thinly sliced snow peas 

1 ⁄4 cup (60 mL) crumbled blue cheese 

1 ⁄4 cup (60 mL) finely chopped fresh 

Compliments Chives 


1. Bring a large pot of water and 1 tsp (5mL) salt 

to a boil. Cook the pasta according to package 

directions. Reserve 1 ⁄4 cup (60 mL) of the pasta 

water before draining. Return pasta to pot, toss 

with 1 tsp (5 mL) olive oil and cover to keep warm. 

2. Meanwhile, heat 1 tbsp (15 mL) of the olive oil 

in a large skillet over medium-high heat. Add the 

mushrooms, cooking until lightly golden. Transfer 

the mushrooms to a plate. Return skillet to the 

heat, add the rest of the olive oil and cook the leek, 

garlic and thyme, until tender, about 5 min. Return 

the mushrooms to the skillet, plus the snow peas 

and reserved pasta water. Cook, stirring, until 

snow peas are tender-crisp, about 2 min. 

3. Add the cooked penne to the skillet and stir 

to heat through. Divide the pasta into 4 bowls 

and garnish with 1 tbsp (15 mL) each blue 

cheese and chives. Add remaining salt and 

pepper if desired. 

Per serving (1 1 ⁄2 cups/375 ml): 340 calories, 



430 mg sodium 

1. Rinse the rice and drain well. Combine 

the rice and broth in a saucepan and 

bring to a boil. Cover and reduce heat 

to a low simmer. Cook until the liquid is 

absorbed, 40 to 45 min. Remove from 

heat and let stand for 5 min. Fluff with a 

fork and transfer to a large bowl to cool 

to room temperature. 

2. In a mixing bowl, whisk together the 

olive oil, lemon juice and garlic. Stir in the 

diced cucumber, tomatoes, cooled rice, 

parsley, chives and mint until blended. 

Season with salt and pepper. Cover and 

refrigerate until ready to serve. 

Per serving (1 cup/250 ml): 190 calories, 

4 g protein, 8 g total fat (1 g sat. fat), 

0 mg cholesterol, 28 g carbohydrates, 


Go for good fats 

Olive oil is the main source of fat in Mediterranean cuisine. Depending on where it comes 

from, flavour, fragrance and colour of olive oils vary. Extra virgin is the result of the first cold 

pressing (a chemical-free process that involves only pressure) of olives – considered to be 

the finest and fruitiest of all olive oils. Its colour can range from gold to bright green – the 

deeper the shade, the more intense the flavour. Virgin is still a first press, but has higher 

acidity (due to different pressing pressure), while pure olive oil combines refined along with 

virgin or extra virgin oils. Virgin and extra virgin olive oils are best for low-heat cooking like 

sautéeing, dressing salads and dipping with crusty bread. 


whole grain goodness 

Mediterranean cuisine values carbs – especially 

when they come from whole grains, like our wholesome 

Brown Rice Tabbouleh. Make at least half of 

your daily intake of grain products hearty whole 

grains – brown rice, whole-grain bread and pasta. 

what’s your favourite 

mediterranean dish? 

Join the discussion at 

facebook.com/sobeys 

+ 

get more great recipes! 

Find three bonus Mediterranean 

dishes at inspired.ca 


BEHIND THE SCENES 

a tide 

change 

Responsible seafood sourcing takes vision, concrete plans 

and a commitment to change. David Smith, Vice President 

of Sustainability at Sobeys Inc., talks about our passion for 

real, measurable impact and how that will translate into 

positive results from ocean to table. 

learn more about our sustainable seafood 

policy at sobeyscorporate.com/sustainability

David Smith (below left), Sobeys 

Inc.’s Vice President of Sustainability, 

chats with fisherman Wally Simpson 

Skipper Raymond Chaliel, 

Steveston, B.C. 

There’s an old proverb 

that says: “Give a man a fish 

and you feed him for a day. 

Teach a man to fish and feed 

him for a lifetime.” The lesson is 

clear – knowledge is power. The 

more we know about how our 

decisions affect our world, the 

better equipped we are to create 

positive change. To improve and 

ensure the long-term viability 

of wild caught and farmed 

seafood, we all have a part to 

play. Seafood sustainability is a 

complex and ever-changing set 

of issues. We want to simplify it 

and make it easier for customers 

to make informed seafood 

buying decisions. With that 

knowledge, like the man in the 

proverb, we hope to feed our 

customers for a lifetime. 

What’s needed is a tide change. 

Our action so far has included 

delisting four direly endangered 

species and selling nearly 50 

eco-labelled seafood products. 

However, we also recognize 

the need to go further than eco 

labels. While we fully support 

eco labels and certification 

programs as part of the solution 

(see page 40 for more on our 

eco-label program), they do not 

address the most challenged 

species in the short term. 

“It’s the fisheries in the best 

shape that are able to obtain 

certification, while the more 

challenged species and sources 

are left to struggle,” says Smith. 

Working backward from the 

most challenged sources, as 

opposed to starting at the top 

as eco labels do, is our priority. 

To help lead the charge for 

this kind of change, we’ve 

taken a collaborative approach: 

in partnership with Sustainable 

Fisheries Partnership (SFP), 

A case study: 

Wild B.C. salmon 

Wild B.C. salmon – including favourites like sockeye, coho 

and pink – is renowned for its outstanding flavour, making it 

a popular choice for Canadian shoppers. Yet the annual runs 

of the five major B.C. wild salmon species are unpredictable 

and vary widely from year to year – to illustrate, about 

29 million Fraser River sockeye salmon returned to the coast 

in 2010, compared to only 1.5 million in 2009. This variability 

makes it difficult to ensure that B.C wild salmon is a constant, 

sustainable choice. To address this problem, Sobeys Inc., 

along with our suppliers, has aligned with the Wild Salmon 

Policy, an undertaking by Fisheries and Oceans Canada that 

aims to help restore and maintain diverse salmon populations. 

It’s a significant project that involves, among other measures, 

the ongoing collection and evaluation of an unprecedented 

amount of information on salmon populations, spawning sites, 

ecosystems and food chains. This is just one way we’re helping 

to further the cause of responsible seafood sourcing. 


BEHIND THE SCENES 

we’re working with fisheries, 

producers and experts to 

address the seafood stocks 

that are most in need. Smith 

calls this strategy “fix the worst 

first” – aligning with the most 

problematic fisheries globally to 

create improvement plans that 

will replenish and maintain fish 

stocks and repair and sustain 

ecosystems. 

This sea-level collaboration 

with SFP (sustainablefish.org), 

a non-profit, international 

seafood-focused organization 

that specializes in consulting 

with fisheries and suppliers, 

ensures that we can work with 

and through our suppliers 

to directly improve the way 

seafood products are harvested. 

SFP will help create plans with 

accountability for results. 

And this approach is not just 

about protecting seafood stocks 

– there are communities around 

the world whose economies 

depend on their local seafood 

industries. If we can help 

improve and secure our sources, 

says Smith, we can support 

fishing communities and help 

secure their livelihoods. 

It’s an involved process that will 

take time and persistence, but we 

believe it’s the best way to create 

real, tangible change. 

our eco label program 

Here are just a few of nearly 50 eco-certified fish and seafood products you’ll find in-store 

$12. 99 Sensations by 

Sensations by 

Compliments Wild 

Atlantic Canada 

Sea Scallops 

Caught off the coast of 

Nova Scotia, our scallops 

are sweet and moist and 

msc certified according to 

standards for well-managed 

and sustainable fisheries. 


Crispy Breaded Wild 

Pacific Salmon Fillets 

Lauded for its many health benefits, 

our salmon is certified by msc, 

meaning it comes from a fishery 

that has been independently 

certified as sustainable. Breaded 

with Tomato Basil Seasoning, these 

fillets are ready to be cooked. 

Compliments Uncooked 

Extra Jumbo Black 

Tiger Shrimp 

One of the most versatile 

varieties of seafood, our Black 

Tiger Shrimp is firm, succulent 

and sweet and Bap certified at 

the farm and processor levels. 

Compliments 

Balance Wild Pacific 

Pink Salmon Fillets 

These skinless, boned 

fillets are nutritious, 

delicious and easy to use 

in any dish. They’re also 

certified sustainable by 

MSC, making them a 

smart choice. 

what the eco labels stand for 

® 

Global Aquaculture Alliance is a non-profit, 

non-governmental group established to 

certify – with its Best Aquaculture Practices 

(BAP) seal – social, environmental and 

food safety standards for aquaculture 

production around the world. Learn more 

at gaalliance.org. 

The Marine Stewardship Council’s (MSC) fishery 

certification program and seafood eco label 

recognizes and rewards sustainable fishing. MSC 

is a global organization working with fisheries, 

seafood companies, scientists, conservation groups 

and the public to promote the best environmental 

choice in seafood. Learn more at msc.org. 


cooking class 

learn to cook fish 

Fish is a nutritious (and delicious!) choice, plus it’s simple to prepare. These three techniques 

are a cinch for beginners and fish lovers alike; they’re also lower in fat, cook in 15 minutes or 

less and can be switched up with different varieties and flavours. Get ready to dive in! 

broil 

Cooking just a few inches from a heat source, 

broiling is a quick technique that works best with 

thinner fish. It’s also a great method to use with 

simple toppings such as mustard and herbs, 

which don’t require any additional cooking time. 

For an extra-crispy texture, pat the fish dry to 

remove any moisture before broiling. 

Broiled Dijon crusted Sole 

with lemons 

High-heat cooking gives lemons a beautiful 

sweetness that pairs nicely with mildflavoured 

sole. 


8 Compliments Balance Wild Sole Fillets, thawed 

1 


2 tbsp (30 mL) Sensations by Compliments 

Whole Grain Dijon Prepared Mustard 

1 

⁄4 cup (60 mL) fresh Compliments Dill, 

coarsely chopped 


4 lemon slices, 1 ⁄4 in. (5 mm) thick 

1. Place rack in top position of oven. Preheat broiler. 

Pat fish dry with paper towel and place on a foillined 

baking sheet. Season each fillet with salt and 

spread with mustard using the back of a spoon; 

sprinkle with dill and pepper. 

2. Place lemon slices next to the fish in a single 

layer. Broil for 8 to 12 min. or until fish is opaque and 

lemons are lightly charred and juicy. Serve fish with 

lemon for squeezing. 

Per serving (2 fillets): 120 calories, 22 g protein, 

1.5 g total fat (0 g sat. fat), 55 mg cholesterol, 


fresh approach 

Visit our Seafood Counter to find fresh fish 

and seafood favourites. Not sure what’s in 

season or what variety is best for the grill? 

Ask an expert – our helpful fishmongers 

are passionate about what they do and 

happy to answer any questions. 


cooking class 

watch a video 

of this recipe 

being made 


Steamed Haddock with leeks, 

carrots & anise 


4 sheets of parchment paper, approx. 

13 × 6 in. (32 × 40 cm) 

1 leek, white and light green part only, 

thinly sliced 

2 Compliments Organic Carrots, cut 

into matchsticks 

1 

⁄2 bulb anise (fennel), trimmed, cored and 

sliced, top fronds reserved 

4 Compliments Balance Wild Haddock 

Fillets, thawed 

1 

⁄2 tsp (2mL) salt 


1 red bell pepper, thinly sliced 

2 tsp (10 mL) olive oil 

1 

⁄2 cup (125 mL) dry white wine, divided 

1 lemon, cut into 4 wedges 

1. Preheat oven to 425°F (220°C). Fold each 

sheet of parchment paper in half. Open 

parchment and divide half the leek, carrots 

and anise on the right side of each. Place a 

haddock fillet over each bed of vegetables. 

2. Season fillets with salt and pepper. Coarsely 

chop the anise fronds (the green tops) and 

scatter them, plus the red pepper strips and 

remaining leek, carrots and anise on the fish. 

3. Drizzle each fillet with olive oil and wine. 

Fold left side of parchment paper over the 

right and tightly roll edges closed like a paper 

bag. Transfer packets to a baking sheet and 

cook on the lowest rack of the oven for 15 min. 

Serve each packet with a lemon wedge. 




550 mg sodium 

steam 

Baking in parchment paper is a French technique that creates 

steam to cook the fish. This self-contained packet is great for 

thicker types of fish; toss in thinly sliced vegetables and aromatic 

ingredients such as herbs and spices for wonderful flavour. 

When making a packet, always create a tight seal to keep the 

steam in. We find it easiest to fold one side of parchment over 

the other and then roll the edges up all the way around. 

great catch 

Essential tips for cooking fish 

chill out For best results, thaw 

fish before cooking. Defrost it in the fridge 

overnight or run it under cold water (in 

its sealed package) for a quicker fix. Soak 

thicker fish in cold water, allowing about 

1 hour for 1 lb (454 g) of frozen fish. 

keep time Calculate your cooking 

time by measuring fish at its thickest 

point. Allow about 8 to 10 minutes per 

inch (2.5 cm) and about 4 to 5 minutes 

per half inch (1 cm). 

test it Check for doneness by 

using a fork to separate the flesh at its 

thickest point. Juices should be milky 

white (clear means it’s not done) and the 

colour should be opaque. Still not sure? 

An instant-read thermometer should 

reach 145°F (60°C). 

match flavours Salmon and 

rainbow trout pair well with glazes, while 

milder sole, cod and haddock benefit from 

added texture (grainy mustard, herbs) 

and bold additions like fiery tomato sauce, 

olives and capers. 


oast 

This method cooks at high heat in a shallow, 

uncovered pan. Ideal for thicker fish, it browns the 

outside while keeping the inside moist. Try topping 

with your favourite fresh ingredients as we have 

here, or keep it simple with a glaze – roasting helps 

to caramelize it beautifully without burning. 

ready when 

you are 

Stock up on Compliments Balance 

preservative-free frozen fish for 

a delicious meal any night of the 

week. Try Wild Cod, Haddock 

or Sole Fillets – all are low in fat, 

easy to defrost and vacuumpacked 

for freshness. 

Roasted Cod with capers, olives & Tomatoes 

The combo of capers and olives elevates delicate cod with bold flavours. Juicy grape 

tomatoes roast to perfection in the same pan. 

Prep time: 10 min. Total time: 20 min. SERVEs: 4 

1 

⁄4 cup (60 mL) brine-cured black 

olives, drained, pitted and chopped 

1 tbsp (15 mL) well-drained 

capers, chopped 

1 lemon, zested and juiced 

4 Compliments Balance Wild Cod 

Fillets, thawed 

1 



1 cup (250 mL) grape tomatoes, 

quartered 

1 tbsp (15 mL) fresh Compliments 

Oregano, finely chopped 

2 tsp (10 mL) olive oil 

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

combine olives, capers and 1 ⁄2 tsp (2 mL) lemon 

zest (save any left over for a later use). Set aside. 

2. Pat fish dry with paper towel, place on a parchment 

paper-lined baking sheet. Season with salt and 

pepper. Sprinkle with 1 tbsp (15 mL) lemon juice. 

Top each fillet with a quarter of the olive and caper 

mixture and grape tomatoes. Sprinkle with oregano. 

Drizzle with olive oil. 

3. Roast for 8 to 12 min. or until fish is opaque 

and cooked through. Serve with rice or potatoes. 


21 g protein, 4.5 g total fat (0 g sat. fat), 40 mg 


430 mg sodium 


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miles never expire, so save up and redeem 

for your dream reward! Visit airmiles.ca or 

call 1-888-AIR-MILES (1-888-247-6453) 

to start collecting! 

*Excludes taxes, tobacco products, gift cards, bottle deposits, fluid dairy 

products, pharmacy, alcoholic beverages, fuel and lottery and any other 

non-discountable products. TM Trademarks of AIR MILES International 

Trading B.V. Used under license by LoyaltyOne, Inc. and Sobeys Capital, Inc. 

® Registered trademark of Bank of Montreal. 

®*Registered trademark of MasterCard International Incorporated. 

Used under license.

oost your AIR MILES ® account today! 

Stock up on these special products and you can earn even 

more reward miles – just by shopping at Sobeys. 

hits of flavour 

sweet berries 

buy any 3 

participating 

buy any 2 

participating 

pestos or seasoning pastes 

and receive 

reward 

10 miles* 

frozen berries (600 g) and receive 

reward 

10 miles* 

Participating products are: Provençal Pesto (142 g), Rosso Pesto (142 g), Traditionnel 

Pesto (142 g), Chili Pepper Seasoning Paste (115 g), Ginger Seasoning Paste (115 g), 

Italian Herb Seasoning Paste (115 g), Oregano Seasoning Paste (115 g) 

Participating products are: Cranberries, Raspberries, Whole Strawberries, 

Wild Jumbleberry Fruit Blend, Wild Blueberries 

*When you use your air miles card. Offer valid until April 28, 2011. *When you use your air miles card. Offer valid until April 28, 2011. 

cool and creamy 

buy any 2 

participating 

thin crust winner 

buy any 2 

participating 

Participating products are: Mini French Vanilla Frozen Yogourt Bars (440 mL), Mini Strawberry 

Frozen Yogourt Bars (440 mL), Black Forest Frozen Yogourt (1.89 L), Cappuccino Swirl Frozen 

Yogourt (1.89 L), Caramel Chocolate Swirl Frozen Yogourt (1.89 L), Dutch Chocolate Frozen Yogourt 

(1.89 L), French Vanilla Frozen Yogourt (1.89 L), Peach Mango Frozen Yogourt (1.89 L), Strawberry 

Frozen Yogourt (1.89 L), Vanilla & Raspberry Ripple Frozen Yogourt (1.89 L), Wild Jumbleberry 

Frozen Yogourt (1.89 L) 

*When you use your air miles card. Offer valid until April 28, 2011. 

frozen yogourt bars 

or tubs and receive 

frozen pizzas and receive 

reward 

reward 

10 10 

miles* 

miles* 

Participating products are: Thin Crust Pizza Italian Deli Style (310 g), Multigrain 

Thin Crust Pizza Chicken & Vegetable (320 g), Multigrain Thin Crust Pizza 

Roasted Vegetables (320 g) 


so good seafood 

buy any 2 

participating 

kit start your salad 

buy any 2 

participating 

frozen seafood products 

and receive 

reward 

5 miles* 

Participating products are: Flake Style Crab Flavoured Alaskan Pollock (227 g), Tilapia 

Fillets (454 g), Wild Cod Fillets (400 g), Wild Haddock Fillets (400 g), Wild Pacific Pink 

Salmon Fillets (454 g), Wild Pollock Fillets (400 g), Wild Sole Fillets (400 g) 


salad kits and receive 

5 

reward 

miles* 

Participating products are: Spinach Honey Dijon Salad Kit (220 g), Caesar Salad 

Kit (298 g), Coleslaw Salad Kit (319 g), Spring Mix White Balsamic Vinaigrette 

Salad Kit (213 g) 

*When you use your air miles card. Offer valid until April 28, 2011.

ecipe finder 

soups & sides 

salads & dressings 

brown rice tabbouleh 

page 36 

cumin-spiced lentil & 

cauliflower soup 

page 35 

Roasted peppers & 

spinach salad with 

pesto vinaigrette 

page 34 

maple vinaigrette 

page 15 

Brown Rice Tabbouleh..................36 

Maple Vinaigrette...........................15 

Cumin-Spiced Lentil & 

Cauliflower Soup ...........................35 

Roasted Peppers & Spinach 

Salad with Pesto Vinaigrette.......34 

Spinach, Pea & Ricotta Salad......29 

mains 

desserts 

baked eggplant melt 

page 25 

roasted cod with capers, 

olives & tomatoes 

page 43 

apple-raspberry crisp 

page 31 

dessert shells with 

frozen yogourt & 

mango sauce 

page 48 

Baked Eggplant Melt.....................25 

Baked Eggs with Potato, 

Bacon & Tomato.............................28 

Broiled Dijon Crusted 

Sole with Lemons........................... 41 

Cheese & Broccoli 

Topped Chicken..............................23 

Chicken & Zucchini Kabobs 

with Tropical Couscous................24 

Crunchy Pear, Anise 

& Havarti Sandwich.......................26 

Herb Roasted Steak 

with Green Pea Mash....................23 

Lemon-Ricotta Crêpes 

with Strawberry Port Sauce....... 30 

Maple Berry Parfait............................15 

Mediterranean-Rubbed 

Chicken with Spring Ratatouille....34 

Mushroom & Blue Cheese 

Penne......................................................36 

Peanut Shrimp with Bok Choy 

& Rice Noodles................................22 

Roasted Cod with Capers, 

Olives & Tomatoes.........................43 

Southwestern Pork Tenderloin 

with Corn Salad...................................22 

Spiced Cod with Orange 

& Pepper Salad................................35 

Spicy Seafood Salad Wrap..........26 

Steamed Haddock 

with Leeks, Carrots & Anise.......42 

Apple-Raspberry Crisp..................31 

Dessert Shells with Frozen 

Yogourt & Mango Sauce............. 48 

go online 

Add these recipes and more 

to your personalized online 

recipe box at inspired.ca 


Save the recipes 

from this issue to your 

online recipe box 


dessert shells with frozen 

yogourt & mango sauce 


makes: 6 shells 

1 ⁄2 pkg (300 g) frozen Compliments Mango 

Mania, thawed and divided 

1 ⁄2 lime, zested and juiced 

2 1 ⁄2 tsp (12 mL) icing sugar 

1 pkg (150 g) Compliments Dessert Shells 

2 cups (500 mL) Compliments Balance 

French Vanilla Frozen Yogourt, divided 

last bite 

Spring is here – it’s time for something light, sweet and 

delicious. We’ve filled a delicate, moist dessert shell with 

a scoop of cool and creamy frozen yogourt. Easy-to-make 

tangy mango sauce is the perfect finishing touch. 

1. Dice 1 ⁄3 cup (75 mL) of the mango chunks 

and reserve. Combine the remaining mango, 

lime zest and juice and icing sugar in a blender; 

purée until smooth. Fill each dessert shell with 

a small scoop of frozen yogourt (approx. 

1 ⁄3 cup/75 mL). Drizzle with 2 tbsp (30 mL) 

of the mango sauce (refrigerate any leftover 

sauce for up to 3 days). Garnish with the 

reserved diced mango and serve immediately. 


3 g protein, 3 g total fat (1.5 g sat. fat), 15 mg 


130 mg sodium 

what you’ll need 

Create this dainty dessert with these 

Compliments ingredients 

Compliments Dessert 

Shells, 150 g 

+ + 

Compliments Mango 

Mania, 600 g 

Compliments Balance French 

Vanilla Frozen Yogourt, 1.89 L 

$3. 99 


Healthier and delicious. Imagine that. 

New Crispy Breaded Wild Pacific Salmon from Compliments Balance. 

Healthier and tastier than ever. And because its light and crispy texture 

isn’t deep-fried, you won’t be compromising your balanced lifestyle. 


Crispy Breaded Wild Pacific 

Salmon Fillets 550 g

Great taste that’s guilt free. 

With Compliments Balance Vanilla & Raspberry Ripple Frozen Yogourt, you don’t have to feel 

guilty about satisfying your sweet tooth. Enjoy tasty ribbons of real raspberry with only two 

grams of fat and 130 calories per serving. Plus, with no added artificial colours or flavours, 

you can feel good about choosing a delicious, healthier dessert. 


Vanilla & Raspberry Ripple 

Frozen Yogourt, 1.89 L 

$ 

3 99 inspired.ca 

advertised products in inspired magazine are available at: 

Availability of certain products may be limited in some stores. Most products will be in-store Friday, March 4, 2011. Stores reserve the right to limit quantities. Product packaging of some 

products found in-store may be different from packaging shown in the magazine. Prices in effect Friday, March 4, 2011 to Thursday April 28, 2011. Prices correct at time of print. 

® Trademarks of AIR MILES International Trading B.V. Used under license by LoyaltyOne, Inc. and Sobeys Capital Inc.

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