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This sophisticated wrap is a great way to stuff tons of good-for-you ingredients into a handy lunch spicy seafood salad Wrap Prep Time: 10 min. Total Time: 30 min. Serves: 4 1 pkg (227 g) Compliments Balance Crab Flavoured Alaskan Pollock, Flake Style 2 tsp (10 mL) Compliments Balance Mayonnaise Style Dressing 1 tbsp (15 mL) Compliments 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 1. the filling 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 Prep Time: 10 min. Total Time: 15 min. Serves: 4 2 tbsp (30 mL) Compliments Walnut Halves 1 ⁄4 cup (60 mL) Compliments Balance Mayonnaise Style Dressing 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, 4 g fibre, 660 mg sodium building blocks 1. the filling 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 Visit inspired.ca inspired.ca 27
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Page 3 and 4: welcome this spring is all about ea
Page 5 and 6: spring online Visit us online for s
Page 7 and 8: delightful dressing Craving a cream
Page 9 and 10: new a better slice Pizza night gets
Page 11 and 12: eat local: tomatoes Sobeys has fres
Page 13 and 14: Cortland Spot it Medium to large, r
Page 15 and 16: Try a few slices on our Baked Eggpl
Page 17 and 18: eat well get more with Pancakes’
Page 19 and 20: Go for fresh Garlic and onion This
Page 21 and 22: Compliments Balance Triple Berry Ch
Page 23 and 24: monday less than $4 a person! to fr
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Page 27: uild a better sandwich We eat them
Page 31 and 32: Spinach, Pea & ricotta Salad This l
Page 33 and 34: cut out the prep Choose a Celebrati
Page 35 and 36: oh my goodness Mediterranean cuisin
Page 37 and 38: Spiced Cod with Orange & pepper Sal
Page 39 and 40: whole grain goodness Mediterranean
Page 41 and 42: David Smith (below left), Sobeys In
Page 43 and 44: cooking class learn to cook fish Fi
Page 45: oast This method cooks at high heat
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Page 50 and 51: Save the recipes from this issue to
Page 52: Great taste that’s guilt free. Wi

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