fresh ideas - Inspired.ca

Fall 2010 • inspired.ca 

FREE 

issue 

for the love of good food 

fresh ideas 

for fall 

+ Presto Pastas 

+ Quick & Comforting 

Dinners 

+ Back-to-routine 

Essentials from 

50 + 

new ideas 

to rev up 

your routine 

Alfredo Linguine 

with Shrimp 

& Spinach

Delicious homemade taste. 

Layered with savings. 

Perfect for you and the whole family, this delicious Meat Lasagna from 

Sensations by Compliments is made with a traditional beef recipe. And at a price 

that’s right, you’ll soon rely on the homemade taste for many memorable meals. 

Sensations by Compliments 

Meat Lasagna 1kg 

$ 

4 99

our favourite 

back-to-fall ideas 

Fresh for fall… 

Whatever your “back to” is this fall, chances are you’re 

trying to settle into a bit of a routine. But why do the same 

old, same old? This issue is all about finding easy ways 

to keep your everyday exciting. 

Start things off by stocking your pantry with the latest 

back-to-routine essentials from Compliments 

(page 4). In Monday to Friday (page 18), find out how to 

give a fresh spin to five comfort food favourites. 

In Quick Oats … 3 Ways (page 16), we show you how to 

turn this pantry staple into yummy dishes that go beyond 

your morning porridge. And for those with a passion for 

pasta, switch things up with new recipes your family 

will love (page 24). 

Finally, Thanksgiving is only a month away (I know, how 

did that happen?), and we thought it would be fun to do 

something different this year: we’ve created a modern 

menu with a sensational (and super-easy) beef tenderloin 

at the centre (page 30). After all, this fall, it’s all about 

keeping things fresh. 

Samantha Shepherd, Editor 

Got some feedback for us? Ideas? We’re all ears. 

PS Email me at editor@inspired.ca. 

SAUSAGE, ONION & 

APPLE-TOPPED NAAN 

New Baking Supplies 

Now’s a great time to 

refresh your baking 

pantry. Head to Sobeys 

for spices, dried fruit, 

flour and more from 

Compliments. Then 

try out our yummy fall 

treats on page 34. 

Planned Meals 

In Monday to 

Friday (page 18), 

we’ve created a 

week’s worth of 

warm, comforting 

meals to kick off 

the season. You 

can even get a 

complete shopping 

list for the week at 

inspired.ca. 

pasta partners 

From creamy 

alfredo to classic 

marinara, we’ll be 

turning to fresh and 

convenient sauces 

from Compliments for 

quick pasta dishes. 

Find our recipes 

on page 24. 

APPLE & ALLSPICE 

STICKY BUNS 

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Mail 

Inspired Magazine 

C/O Sobeys Inc. 

1680 Tech Ave., Unit 1 

Mississauga, ON L4W 5S9 

Editor Samantha Shepherd 

Food Editor Bonny Reichert 

Managing Editor Claire Cooper 

Assistant Editors Clare Douglas, Andrea Ercolani 

Copy Editor Deborah Aldcorn 

Art Director Henrietta Poon 

Associate Art Director Suba Kailasapillai 

Designer Tyrone Franco 

Production Designer Aimee Nishitoba 

Production Manager Ivanka Smilenova 

Executive Chefs Ian Dowsett, Ryan Skelton 

Contributors 

Claudia Bianchi, Martine Blackhurst, Laura Branson, 

John Cullen, Italo Ditoro, Jaishree Drepaul, Carol Dudar, 

Angus Fergusson, David Grenier, Dana McCauley, 

Vincent Noguchi, Mark Olson, Sasha Seymair, 

Amy Snider-Whitson, Rosemarie Superville, 

James Tse, Cheryl Turnbull-Bruce, 

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. 2010 

Readers offer up their feedback and ideas 

orange pound cake with 

poppy seed glaze 

I made the Orange Pound 

Cake with Poppy Seed 

Glaze [Spring 2010] and, 

wow, it was delicious! My 

mother-in-law, who loves 

cake, is still raving about 

it. I’m planning to make it 

again for a group and 

it will be a perfect way to 

end lunch. This one’s going 

in my recipe file! 

-Alise, via email 

We love to hear from you! 

Email us at 

editor@inspired.ca. 

Please note that letters to the 

editor are subject to publication 

and may be edited for clarity 

and length. 

I just had to take a minute 

and congratulate you on 

your issue of Inspired. All 

I can say is that it is simply 

beautiful, professional and 

fun. I find myself going 

back to it and finding more 

information each time. 

A lot of thought and caring 

has gone into this project. 

Customer care is really 

your priority and it shows. 

-Jo-Ann Landry, via email 

I noticed a lot of your 

recipes use unsalted butter. 

Can salted butter be used? 

Or will the end result not be 

the same? 

-Doreen Haggarty, Markdale, Ont. 

Great question, Doreen! 

We use unsalted butter to 

control exactly how much 

salt goes into each recipe. 

This is especially important 

when baking – unsalted 

butter ensures your sweet 

treat doesn’t end up on the 

salty side. If you use salted 

butter instead, cut back on 

the salt used later in the 

recipe – this should help 

balance it all out. 

go online 

Missed an issue 

of Inspired? Find it 

at inspired.ca. 

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. 

2 Inspired | fall 2010

fall 2010 

in every issue 

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

WHAT’S IN-STORE............................. 4 

Back-to-school and fall essentials 

HARVEST ONTARIO........................... 8 

Discover the bounty of the harvest 

ROAST IT RIGHT................................ 10 

Fall is an excellent time for roasting 

INSPIRED IDEAS.................................12 

Our favourites to try this season 

COOKING CLASS............................. 40 

A lucky Inspired reader learns how 

to make savoury meatballs 

KITCHEN NOTES...............................42 

Behind-the-scenes tips, tricks and 

techniques from this issue 

GO ONLINE.........................................47 

The latest news from sobeys.com 

and more 

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

A final recipe for the season 

24 

features 

THE SQUASH TEAM............................................. 14 

Learn everything you need to know about 

these multi-talented vegetables 

QUICK OATS… 3 WAYS........................................16 

Fresh new takes on a favourite pantry staple 

40 

 

 

FOR THE LOVE OF GOOD FOOD 

FREE 

ISSUE 

 



Dinners 



 

 

 

 

MONDAY TO FRIDAY...........................................18 

A week’s worth of comforting meals 

ANYTHING’S PASTA-BLE................................... 24 

Explore the many possibilities of pasta 

NEW HARVEST...................................................... 30 

This year, create a new tradition with our 

delicious modern spin on Thanksgiving 

34 


with Shrimp 

& Spinach 

ON THE COVER 

We think our Alfredo Linguine 

with Shrimp & Spinach recipe is 

the perfect dish to welcome fall. 

To try this and other delicious 

pasta recipes, head to page 24. 

icon index 

Find it in the freezer aisle 

FRUIT, SPICE & EVERYTHING NICE................. 34 

Bake with the harvest’s most alluring spices 

and decadent fruits 

FOOD FOR THOUGHT..........................................37 

Learn which foods give your brain a boost 

Item is new in-store 

800 

EARN UP TO 

POINTS WITH 

Bonus points 

coupons 

Turn to page 45 

for your Club 

Sobeys bonus 

points coupons. 

go online Find all the recipes 

from this issue at inspired.ca. 

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 April 16, 2010. 


jump-start 

your day 

Start hectic mornings off right with a 

cup of premium Compliments Medium 

Roast Regular Grind Coffee. Because 

our coffee is made with high-quality 

beans, you’re guaranteed a richer taste 

in every sip. It’s coffee so soothing 

and aromatic, you’ll be able to handle 

whatever the day throws at you. 

morning 

glory 

Now you can enjoy 

our Sensations by 

Compliments 100% 

Pure & Natural Orange 

Juice in a convenient 

family-size jug. It’s the 

same just-squeezed 

flavour you love, but in 

a container that might 

even be big enough to 

make it all the way to 

the weekend. 

4 99 

new 

3 99 smart juice 

what’s 

in-store 

fall favourites 

.99 

new 

1 99 

drink in 

the tropics 

Enjoy the taste of 

summer all year long 

with tropical frozen 

fruit beverages from 

Compliments. They’re 

made with a blend of 

real juice concentrates, 

have no added artificial 

flavours or colours and 

are available in five 

refreshing flavours: 

Peach Passionfruit 

Citrus, Tropical Citrus, 

Berry Citrus, Orange 

Strawberry Banana and 

Citrus. Just add water 

and enjoy! 

Savvy moms, pack your lunches with no-sugar-added Compliments Apple 

Juice and Orange Juice. Available in convenient 10-packs, they’re an 

unsweetened essential for your back-to-school checklist. 

3 99 

top bottle 

Sturdy and impact resistant, the BPA-free 

Compliments Culinaire Water Bottle is 

built to last. And with a 750 mL capacity, 

you can really quench that thirst, even 

when you’re on the go.

5 99 4 49 

seriously 

chocolatey 

At 46% chocolate chunks 

and chips, it’s no wonder 

cookie aficionados 

have chosen the truly 

exceptional all-butter 


Chunky Chocolate Chip 

Cookies as their favourite 

for over 10 years. 

taste of italy 

Bring Italy home with our hand-folded Compliments 

3 Meat Calzone. Stuffed to the brim with mouthwatering 

ingredients like cappocollo, smoked meat, 

pepperoni and roasted red peppers, it makes the 

perfect snack. Add a side salad for a complete meal 

and everyone will be saying “Grazie!” 

Welcome the new season with 

these delicious everyday essentials 

field fresh 

Take your morning toast to 

the next level with a luscious 

jam made with real chunks of 

summer fresh fruit. Indulge in our 

four scrumptious flavours: Pure 

Strawberry, Pure Raspberry, 

Pure Blueberry and Pure Wild 

Jumbleberry 5 Fruit. 

new 

size 

2 49 

peanut 

free 

snack bar 

When hunger calls, answer it 

with Compliments S’mores Chewy 

Granola Bars. A sweet triple-treat of 

graham crumbs, chocolate chips and 

marshmallows, they’ll have the whole 

family asking for “s’more.” 


4 99 9 99 2 99 

new 

hearty crowd-pleaser 

Made with fresh pasta, Sensations by 

Compliments Vegetable Lasagna and the 

traditional beef Meat Lasagna are great for 

entertaining. Use the easy microwave tray to 

get them on the table in less than an hour. 

salad in seconds 

It’s easier than ever to 

kick-start a great salad. 

Pair our triple-washed 

Compliments Simply 

Romaine with creamy 


Caesar Dressing & Dip for 

an instant side to any meal. 

“You could really taste the 

Parmesan cheese, garlic and a 

hint of black pepper. It tastes 

just as good as restaurants!” 

–Dennis Stokoe, Compliments 

Consumer Taste Panelist 

what’s 

in-store 

top time savers 

Our picks for fast and easy meals 

family favourite 

When lunch and dinner 

sneak up on you, reach 

for Compliments Chicken 

Strips, Chicken Nuggets or 

Breaded Chicken Burgers. 

Made with white meat and 

lightly coated with a crisp 

golden breading, they’re also 

delicious in a salad or wrap. 

6 49 

delicious crunch in 

every bite 

A tasty and smart choice, 

Compliments Balance 

Crispy Breaded Haddock 

Fillets, Crispy Breaded 

Tilapia Fillets with Lemon 

Pepper Seasoning and 

Crispy Breaded Wild 

Pacific Salmon Fillets with 

Tomato Basil Seasoning 

are better-for-you fish fillets 

lightly coated in a crispy 

seasoned breading. 

new 

Pizza with a Philly twist 

Inspired by the famous sandwich, the 

Compliments Philly Steak & Mushroom 

Thin Crust Pizza is topped with shaved, 

seasoned beef, mushrooms, onions, 

gooey mozzarella and cheddar cheese. 

Ready in just 15 minutes, just pair it with 

a simple salad to round out the meal. 


ehind the scenes 

The latest news from 

Find out how our 

panel of trained 

sensory experts 

have their say about 

Compliments products. 

To make sure our products are the best they 

can be, everything is first tasted and reviewed 

by the Compliments Consumer Taste Panel. 

Made up of shoppers who have been given 

specialized sensory training, the panel 

tastes and reviews everything before 

it hits our store shelves. If the panel 

doesn’t give a product the thumbs-up, 

it goes back into development 

until it’s perfect. 

1 99 

New look, even 

better products 

After rigorous testing with 

the Compliments Consumer 

Taste Panel, we’ve improved 

many of our products from 

the inside out, so they’re the 

best they can be for you. Our 

attractive new packaging is 

just the icing on the cake! 

A behind-the-scenes look at how Sensations by Compliments Apple 

Cinnamon Toast’Ems went from an idea to an item in your grocery cart. 

The Idea To create an apple cinnamon pita 

that’s perfect for breakfast or a snack on the go. 

Product Development Manager Alison Tulett 

started by sourcing the best-quality ingredients; 

including apples, cinnamon and raisins. 

The Journey When the apple flavour wasn’t 

satisfying after the first trial, Alison went back 

to the drawing board. “It took a few months to 

get it right because we really wanted the apples 

to deliver. Once we sourced the right apples at 

the right size, the Toast‘Ems passed on their 

first round with the Compliments Consumer 

Taste Panel.” 

What the Panel had to Say “The pitas 

taste very fresh and the size is just right. The 

apple chunks were great. They were tasty, but 

not too big.” -Jatinder Johal 

our verdict A delicious snack, we loved the 

plump and juicy raisins! 

meet this issue’s panelists 

We asked four of our Compliments Consumer Taste Panelists 

to share their favourite Compliments products for the season. 

Look for their top picks throughout the magazine. 

jatinder johal 

A business owner and 

mom of three, Jatinder 

shops three times a week 

to stock up on fresh foods. 

jayant PATeL 

While his wife handles 

the shopping, Jayant 

enjoys creating fresh 

meals for his family. 

christine methot 

Christine and her son 

create a weekly meal 

plan that incorporates a 

variety of ethnic dishes. 

dennis stokoe 

Dennis’s hobby? Grocery 

shopping and cooking for 

his wife and kids.

Harvest Ontario 

Autumn is a special time in Ontario. Bring the bounty of the harvest to your table and 

let Sobeys be your source and guide. Whether you’re discovering new and exciting 

crops or relying on familiar favourites, they’re all grown close to home for you to enjoy 

all season long. See our seasonal produce calendars so you’ll always know what’s 

homegrown and fresh in-store today. 

check out what’s growing now! 

sept oct nov 

Strawberries 

Nectarines 

Peaches 

Pears 

Grapes 

Plums 

Apples 

Note: Dates are approximate depending on availability. 

Did you know... 

Apples are Canada’s 

largest fruit crop. You 

can find great Ontariogrown 

apples in-store 

all year round. 

spotlight on 

honey crisp apples 

Honey Crisp apples are an Ontario-grown 

jewel. Known for their sweet flavour and 

crispness, they are perfect as a snack, 

tossed into salads, or on a cheese plate. 

They’re also delicious when baked or 

roasted. We source our Honey Crisp apples 

from Knight’s Appleden Farm in Colborne. 


spotlight oN 

beautiful beets 

Sweet, earthy beets are at their peak 

throughout the fall. Use them to 

add colour, flavour and nutrition to a 

variety of dishes. Roast whole, slice 

paper thin into a salad or simmer in 

broth for a soul soothing borscht. 

check out what’s growing now! 

sept oct nov 

Corn 

Beans 

Peas 

Cauliflower 

Broccoli 

Celery 

Lettuce 

Peppers 

Squash 

Tomatoes 

Radishes 

Beets 

Potatoes 

Sweet Yams 

Carrots 

Onions 

Cabbage 

Cucumber 

Eggplant 

Note: Dates are approximate depending on availability. 


oast it right 

Roasting is one of the easiest and most flavourful methods of cooking. Meat, poultry, 

fish and vegetables become beautifully golden brown on the outside, while remaining 

moist and juicy on the inside. Here’s how to roast your way to perfect meals this fall. 

Pick up an Ontario-raised, 

grain-fed, air-chilled 


Whole Chicken tonight. 

Place it in a roasting pan 

with harvest vegetables for 

an easy, less-mess dinner. 


oasting step by step 

Our top tips to achieve tender meat, perfectly golden skin and a rich gravy every time. 

1 prepare your items 

Rub prepared meat with olive oil and season with salt and pepper. If you 

want even more flavour, add some chopped herbs, like thyme or rosemary, 

or try chopped garlic with a squeeze of lemon juice. Place meat on a rack 

in a roasting pan or use sliced vegetables as a bed for your meat to rest on 

while cooking. 

2 start on high heat 

Preheat your oven to 400°F (200°C). Once your meat is golden on the 

outside, reduce the temperature to 300°F to 350°F (150°C to 180°C) 

as necessary and roast until cooked through. The smaller the roast, the 

higher the temperature can stay to complete the cooking. If juices collect 

in the pan, use a large spoon or baster to coat the roast two or three 

times while cooking for added moisture. 

3 check the temperature 

Use a meat thermometer to know when your meat is done. Insert the 

thermometer into the thickest part of the meat. Your roast is done when the 

desired temperature is reached. Allow meat to rest 10 to 15 minutes before 

carving. See our chart below for temperature guidelines. 

145°F/63°C 

160°F/71°C 

165°F/ 74°C 

170°F /77°C 

medium-rare beef and lamb 

medium-well pork, medium beef and lamb 

poultry pieces 

well-done beef or lamb 

185°F/85°C 

poultry, whole bird 

Try our 

exclusive 

Sterling Silver ® 

pork, raised 

in Ontario. 

4 create an easy gravy 

Once you’ve removed the roast from the pan, remove the excess fat and add 

a couple tablespoons (30 mL) of wine or broth (you may need a bit more for 

larger roasts). Use a wooden spoon to scrape all the juices and browned bits 

from the pan, stir in 1 tbsp (15 mL) of butter or add a squeeze of lemon juice 

to finish and spoon the sauce over your roast. 

FORMULA FOR 

PERFECT ROASTING 

Mix and match meat, vegetables, 

herbs and spices to create your own 

one-pan dinners. Here are some 

of our favourite combos: 

1 

Whole chicken + garlic cloves 

+ sweet potato cubes 

2 

3 

4 

Leg of lamb + rosemary 

+ Compliments Red 

Petites Potatoes 

Beef prime rib + freshly 

ground Compliments 

Roasted Garlic & Pepper 

Rub Marinade + shallots 

Rack of pork + garlic paste 

+ apple and onion slices 

Look for our 

fresh Ontario 

lamb in the Meat 

Department. 

great ideas in the meat department 

Visit our Meat Department today for top-quality meats and 

inspiring ideas. From whole chickens to racks of lamb, beef and 

pork, we have everything you’ll need for the perfect roast dinner. 

Plus, our butchers can custom cut any piece of meat to your 

exact specifications - just ask! 


inspired ideas 

new 

product pick 

3 79 

in season 

sweet spuds 

With their vibrant orange colour and earthy flavour, sweet potatoes 

are a delicious complement to fall fare. High in vitamin A, they’re 

a wise (and tasty) addition to any meal. When selecting, look for 

a firm potato with a smooth orange-brown skin; store in a cool, 

dry place for up to a month. Sweet potatoes can swap places with 

regular spuds – try them baked, fried or mashed and added to 

soup, stews or curries. 

the slice is right 

The ultimate for gooey, perfect 

meltiness, processed cheese slices 

never go out of style. Classic in a 

grilled cheese sandwich, but so right 

for so much more, here are five of our 

favourite ways to enjoy them. 

1. In an omelette Melts perfectly; 

makes for easy folding. 

2. On a burger Nice even coating 

of cheese that lets the meaty 

flavour shine. 

3. In a sauce Add to a cream sauce 

and stir. No grating required. 

4. On a tuna melt Ideal coverage; 

gooey cheese with every bite. 

5. In a ham and cheese 

sandwich Soft, pillowy 

bread, mayo, cheese slice, ham, 

lettuce. Mmm. 

flavour trend 

cider rules 

Made from fermented apple 

juice, cider vinegar has a 

tart-sweet flavour that is 

milder than other vinegars. 

We love the apple-y tang 

it lends to everything from 

dressings and marinades, 

to stews and soups. Try it 

in our Spinach & Roasted 

Pear Salad with Candied 

Pecans (page 31) and our 

Slow Cooker Beef Pot Roast 

(page 19). 


clever idea 

neat freeze 

’Tis the season for 

chilis, soups and stews. 

When it comes to 

freezing your liquidy 

leftovers, try our 

stacking technique. 

Cool your leftovers in 

the fridge and then pour 

them into a resealable 

plastic freezer bag. 

Next, cut the top off of 

a clean milk or juice 

carton, place the sealed 

freezer bag into the 

bottom of the carton 

and pop it in the freezer. 

Once frozen, remove the 

bag from the carton – 

you’ll have a block that’s 

easy to stack. 

key ingredient 

dark ’n’ divine 

For this fall’s desserts, 

we love the intensely rich 

and not-too-sweet flavour 

of dark chocolate. 

Available in bars and 

chips, a little goes a long 

way. Try it in our recipe 

for Chocolate & Cherry 

Granola Bars (page 35). 

recipe spotlight 

Rustic Chicken Mushroom Stew 

This hearty meal will feed a crowd while keeping your budget on track. To make it more 

special, add Sensations by Compliments Aged Balsamic Vinegar of Modena to the sauce. 

Prep time: 10 min. Total time: 1 hour and 5 min. Serves: 8 

1 / 4 cup (60 mL) all-purpose flour 

1 tsp (5 mL) each salt and pepper 

3 lb (1.5 kg) chicken drumsticks, 

skin removed 

3 tbsp (45 mL) olive oil, divided 

2 onions, chopped 

1 green pepper, chopped 

6 garlic cloves, minced 

3 tbsp (45 mL) Sensations by 

Compliments Italian Herb 

Seasoning Paste 

4 cups (1 L) sliced button 

mushrooms 

2 tbsp (30 mL) Sensations by 

Compliments Aged Balsamic 

Vinegar of Modena (optional) 

1 can (796 mL) Compliments 

Stewed Tomatoes 

1 / 4 cup (60 mL) Compliments 

Tomato Paste 


Chicken Broth, 30% Less Sodium 

feeds 

8 

$20 

for under 

1. Preheat oven to 375°F (190°C). Season flour with salt and 

pepper and toss chicken in mixture, working in batches to 

coat. Reserve leftover flour. 

2. Heat half the oil in a large skillet set over medium heat. 

Brown the chicken on all sides, working in batches and 

adding remaining oil as needed. Arrange in a single layer in 

a 9 x 13-in. (3.5 L) casserole dish; set aside. 

3. In the large skillet, cook the onions, green pepper, garlic 

and herb paste. Cook, stirring often, for 5 min. or until tender. 

Add mushrooms and cook on high for 5 min. longer. Sprinkle 

reserved flour mixture over vegetables; stir until well coated. 

If using, add balsamic vinegar (or a small amount of chicken 

broth) and stir browned bits from the pan. Add tomatoes, 

tomato paste and broth; bring to a boil. 

4. Pour tomato mixture over the chicken. Bake, uncovered, 

for 30 min. or until chicken is cooked through and juices are 

thickened. Taste and adjust seasonings as needed. 

Per serving (2 drumsticks with sauce): 280 calories, 

26 g protein, 11 g total fat (2 g sat. fat), 80 mg cholesterol, 18 g 

carbohydrates, 4 g fibre, 690 mg sodium 

Recipe cost is calculated by 

portion of the ingredient 

used for the whole recipe and 

includes staple ingredients. 

See page 3 for more details. 


the 

team 

This fall, squash are the heroes of the Sobeys Produce Department. 

Read on to get the score on the major players. 

Spaghetti Squash 

Try it This oval-shaped, hard-skinned yellow squash has 

a unique quality – once it's cooked, you can use a fork to 

separate the flesh into spaghetti-like strands. 

Use it After scooping out the seeds and strings (check 

out page 43 for how to roast the seeds), roast cut side 

down and use as a lower-calorie substitute for pasta. 

Zucchini 

Try it A thin-skinned, mild-tasting squash that 

is available in yellow and green varieties. 

Use it Add thinly sliced raw zucchini to a salad; 

sauté and add to a pasta or stuff it like we did 

on the next page. 

Butternut Squash 

Try it Bell-shaped and orange-fleshed, this 

hard-skinned squash is known for its sweet, 

buttery flavour. 

Use it Toss roasted, cubed squash into a pasta 

or risotto or purée into creamy soup. 

go to 

page 42 for 

more tips and 

techniques! 

Acorn Squash 

Try it A small hard-skinned squash with a dark 

green and orange skin and sweet, pale orange flesh. 

Use it Stuff roasted acorn squash with a variety of 

fillings, including rice or cheese (see recipe on the 

opposite page), or scoop out the cooked flesh and 

purée it into a thick soup. 

select & store 

Choose squash that are heavy for their size, bright in colour 

and smooth-skinned. Store thick-skinned squash in a cool, dark 

place – they’ll last for a month or more. Thin-skinned squash, 

like zucchini, will keep in the fridge for up to five days. 


Tomato & Cheese-Stuffed Zucchini 

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

2 zucchini, each about 8-in. (20 cm) long 

1 / 2 tsp (2 mL) garlic powder 

1 tbsp (15 mL) olive oil 

1 / 2 small onion, diced 

1 Roma tomato, seeded and diced 

1 / 2 tsp (2 mL) each salt and pepper 

1 tsp (5 mL) chopped fresh Compliments Oregano 

1 / 2 tsp (2 mL) chopped fresh Compliments Thyme 

1 / 3 cup (75 mL) grated Compliments Old Cheddar Cheese 

1. Preheat oven to 350°F (180°C). Trim ends and cut zucchini 

lengthwise in half. Using a spoon or melon baller, scoop out 

seeds to make a trench. Chop seeds and pulp. Place zucchini 

halves on a parchment paper-lined baking sheet and sprinkle 

with garlic powder; set aside. 

2. Heat oil in a skillet set on medium-high. Add onion and sauté 

until translucent. Stir in chopped zucchini, tomato, salt and 

pepper. Cook a few minutes then add the fresh herbs. 

3. Spoon mixture evenly into zucchini halves and sprinkle 

cheese on top. Bake for 20 min., until cheese is bubbling and 

brown around the edges. 

Per serving ( 1 / 4 of THe recipe): 80 calories, 3 g protein, 

6 g total fat (2 g sat. fat), 10 mg cholesterol, 5 g carbohydrates, 

1 g fibre, 90 mg sodium 

Acorn Squash with Harvest rice stuffing 

Prep time: 15 min. Total Time: 1 hour and 20 min. Serves: 4 

1 tbsp (15 mL) brown sugar 

1 / 2 tsp (2 mL) salt, divided 

2 tbsp (30 mL) melted butter, divided 

2 acorn squash, halved and seeded 

2 tsp (10 mL) olive oil 

1 / 2 small onion, diced 

2 garlic cloves, minced 

1 / 3 cup (75 mL) chopped Compliments Walnut Halves 

2 tbsp (30 mL) chopped Compliments Dried and Sweetened Cranberries 

1 / 3 cup (75 mL) Sensations by Compliments Long Grain and Wild Rice 

1 tbsp (15 mL) chopped fresh Compliments Thyme, divided 

Freshly ground black pepper to taste 

2 / 3 cup (150 mL) water 

1. Preheat oven to 350°F (180°C). Combine brown sugar and half the salt 

and half the butter in a small bowl. Place acorn squash halves cut side up on a 

parchment paper-lined baking sheet. Brush the butter mixture inside squash. 

Tent squash with foil and roast for 1 hour or until squash is tender when 

pricked with a fork. 

2. Meanwhile, heat olive oil in a medium saucepan and sauté onion 

for 2 min. over medium heat. Stir in garlic, walnuts, cranberries, rice, half 

the thyme, the remaining salt, and pepper and sauté for another minute. 

3. Add water and bring to a simmer. Cover and cook on low for 20 to 

25 min. or until water is absorbed and rice is tender. Remove cooked squash 

from oven and stuff with cooked rice mixture. Drizzle each half with the 

remaining butter, and sprinkle with thyme. Tent with foil again and return to 

oven for 5 min., then serve. 

Per serving ( 1 / 4 of THe recipe): 300 calories, 5 g protein, 13 g total fat 

(3 g sat. fat), 10 mg cholesterol, 44 g carbohydrates, 6 g fibre, 

320 mg sodium 


quick oats… 

3 ways 

Quick, easy and affordable – this pantry 

staple can transform your favourite dishes 

into wholesome meals. 

Compliments Quick Oats aren’t just for 

breakfast. They’re also a delicious addition to 

many of your favourite recipes. Use them in 

place of bread crumbs in meatloaf and burgers 

or to coat fish or chicken. You can also add them 

to pancake batters, smoothies and desserts. Plus 

this wholesome whole grain contains iron and 

is a high source of fibre, making it a perfect 

healthy snack any time of day. 

Oat & Sage Stuffing 

A fresh spin on stuffing, oats add great 

texture and crunch. An easy side any night of 

the week, it’s also delicious for Thanksgiving. 

PREP TIME: 10 min. Total time: 25 min. 

SERVES: 4 plus leftovers 

1 cup (250 mL) Compliments Quick Oats 

1 / 4 cup (60 mL) olive oil 

1 clove garlic, minced 

1 onion, diced 

2 stalks of celery, diced 

1 1 / 2 cups (375 mL) stale or toasted 

crusty white bread, cubed 

1 tbsp (15 mL) fresh Compliments 

Sage leaves, chopped, plus more 

whole leaves for garnish 

1 / 2 tsp (2 mL) salt 

1 / 2 tsp (2 mL) Compliments Paprika 


Chicken Broth, 30% Less Sodium 

1. In a large dry skillet, toast oats over medium 

heat for 5 min., until just beginning to turn 

golden and fragrant. Transfer to a bowl or plate. 

In the same skillet, heat the oil; add garlic, 

onion and celery. Cook until the onion 

becomes translucent, about 5 min. 

2. Add the bread and cook until it begins to 

brown lightly in places. Stir in oats, sage, salt 

and paprika. 

3. Add chicken broth and cook mixture, stirring, 

until liquid evaporates completely and stuffing 

begins to brown. Garnish with a few whole sage 

leaves and serve. 

per serving ( 1 / 2 cup/125 ml): 200 calories, 

4 g protein, 13 g total fat (2 g sat. fat), 0 mg 

cholesterol, 19 g carbohydrates, 3 g fibre, 

410 mg sodium

Oat Biscuits with Cheddar & Chives 

These cheesy biscuits are yummy paired with soups, stews and 

chili. We love the kick of heat from the cayenne, but if you’re not 

a fan of the spice, skip it and double the chives. 

PREP tiME: 5 min. Total time: 30 min. MAKES: 8 biscuits 

1 1 / 3 cups (325 mL) all-purpose 

flour, plus more for dusting 


Quick Oats, plus a bit more 

for dusting biscuit tops 


1 / 4 tsp (1 mL) Compliments 

Ground Cayenne Pepper 

1 tbsp (15 mL) sugar 

2 tsp (10 mL) baking powder 

1 tbsp (15 mL) finely chopped 

fresh Compliments Chives 

2 / 3 cup (150 mL) shredded 

Compliments Old Cheddar 

Cheese, loosely packed 

1 / 4 cup (60 mL) cold unsalted 

butter, in small pieces 

2 / 3 cup (150 mL) buttermilk, 

plus a bit more for 

brushing biscuit tops 

1. Preheat oven to 425°F (220°C). 

Combine flour, oats, salt, cayenne 

pepper, sugar and baking powder 

in a bowl and mix well. Add chives 

and cheddar and toss until 

evenly distributed. 

2. With two knives or cool 

fingertips, mix in butter lightly 

until mixture resembles coarse 

meal. Add buttermilk and mix just 

until combined. 

3. Turn mixture out onto a floured 

countertop and form into a disc 

1 / 2 in. (1 cm) thick. Brush with a 

bit of buttermilk and dust with 

oats. Cut into 8 wedges, transfer 

to a parchment paper-line baking 

sheet and bake for 15 to 20 min. 

or until just golden. 

per serving (1 biscuit): 

200 calories, 6 g protein, 10 g total 

fat (6 g sat. fat), 25 mg cholesterol, 

22 g carbohydrates, 1 g fibre, 

300 mg sodium 

Chicken stew with Oat Dumplings 

In this classic comfort food dish, oats create a dumpling that 

is hearty and satisfying without being doughy. 

PREP tiME: 10 min. Total time: 35 min. Serves: 4 

2 tbsp (30 mL) cold 

butter, divided 

2 leeks, white parts only, split 

and sliced 

4 carrots, diced 

3 boneless, skinless chicken 

breasts, about 8 oz each 

(250 g), cut into cubes 


2 / 3 cup (150 mL) all-purpose 

flour, divided 

1 1 / 2 cups (375 mL) Compliments 

Chicken Broth, 30% 

Less Sodium 

1 cup (250 mL) frozen 

baby peas 

1 tbsp (15 mL) fresh 

Compliments Thyme, 

chopped and divided 


Quick Oats 

2 tsp (10 mL) baking powder 

1 / 3 cup (75 mL) milk 

1. In a large ovenproof saucepan 

or Dutch oven, heat 1 tbsp (15 mL) 

butter. Add leeks and carrots; cook 

until leeks are translucent. Season 

chicken with 1 / 4 tsp (1 mL) salt 

and add to pan, stirring over 

medium-high heat until chicken 

is lightly cooked on all sides. 

Add 1 tbsp (15 mL) flour and stir 

until flour turns from white to 

beige. Add broth and stir over 

medium heat until flour dissolves 

into broth and mixture begins to 

thicken, about 5 to 10 min. Stir 

in frozen peas and 2 tsp (10 mL) 

thyme leaves. Turn heat to low. 

2. Meanwhile, make dumpling 

batter by mixing remaining flour, 

oats, thyme, baking powder and 

salt in a small bowl. Add 

remaining butter in small pieces 

and mix lightly with fingertips. 

Add milk and stir just until a 

slightly wet batter forms. 

3. Drop dumpling batter, by the 

tablespoonful, over the simmering 

chicken mixture. Cover with a 

tight-fitting lid and cook for 

15 min. Serve immediately. 

per serving ( 1 / 4 of the recipe): 

430 calories, 47 g protein, 10 g 

total fat (4.5 g sat. fat), 120 mg 

cholesterol, 37 g carbohydrates, 



Get back into your cooking groove with five 

monday to friday 

classic comfort foods that are fast and fresh. 

go online Visit inspired.ca and download 

your complete shopping list for the week.

monday 

Slow cooker 

beef pot roast 

The slow cooker is the real 

hero in this braised pot roast. 

Get a head start by prepping 

the beef, veggies and broth 

the night before. 

Prep time: 10 min. 

Total Time: 8 to 10 hrs. (in slow 

cooker) Serves: 4 plus leftovers 

1 tsp (5 mL) salt 

1 / 2 tsp (2 mL) pepper 

1 tsp (5 mL) Compliments 

Onion Powder 


Garlic Powder 

$4.64 

per serving 

3 lb (1.5 kg) beef cross rib roast 

1 carton (900 mL) 

Compliments Beef Broth, 

25% Less Sodium 


Cider Vinegar 

1 / 2 cup (125 mL) lightly 

packed brown sugar 

1 small onion, 

coarsely chopped 

2 medium carrots, 


2 stalks celery, 




1. In a small bowl, combine salt, 

pepper, onion and garlic powders 

and sprinkle over the roast. In 

the slow cooker, combine broth, 

vinegar and sugar, and mix well. 

Add the beef and vegetables, 

cover and turn the slow cooker to 

LOW. Cook for approx. 8 hrs. 

2. Half an hour before serving, 

remove the beef and vegetables to 

a plate and tent with foil. Skim fat 

from the broth. Turn heat to HIGH. 

Mix flour and water together in a 

small bowl to make a slurry, and 

slowly add to the broth, pouring 

through a strainer to avoid lumps. 

Replace lid and cook for 30 min. 

3. Slice beef, serve with gravy, 

vegetables and your favourite side. 

Per serving ( 1 / 8 of recipe): 

360 calories, 30 g protein, 

17 g total fat (7 g sat. fat), 75 mg 



tuesday 

$1.66 

per serving 

Sausage, onion & apple-topped Naan 

Prep time: 5 min. Total Time: 30 min. Serves: 4 


1 turkey sausage 

1 / 2 onion, diced 

2 small McIntosh apples, cored and sliced 

1 / 4 - in. (5 mm) thick 

1 pkg (4 naan) Sensations by Compliments 

Caramelized Onion Naan 

1 cup (250 mL) finely shredded pizza 

cheese blend 

1. Preheat oven to 350°F (180°C). Heat the oil in 

a small skillet on medium-high. Add the sausage 

and cook 2 to 3 min. per side, about 10 min. in 

total or until the internal temperature reaches 

160°F (71°C) on an instant-read thermometer. 

“These naan are very 

fresh-tasting and have 

a really nice sweet onion 

flavour that wasn’t too 

overpowering.” 

–Christine Methot, Compliments 


30 

ready in 

MIN. 

Add the onion and cook, stirring, for 5 min. Add 

apples and cook 5 min. more. If the pan seems too 

dry, add 2 tbsp (30 mL) water. When the sausage 

is cooked, remove it from the pan and slice. 

2. Meanwhile, place the naan on a parchment 

paper-lined baking sheet. Divide the apple and 

onion mixture, cheese and sausage slices among 

the 4 naan. Bake naan for 10 min. or until cheese is 

bubbling, then serve. 

Per serving (1 naan): 440 calories, 18 g protein, 

17 g total fat (6 g sat. fat), 40 mg cholesterol, 

53 g carbohydrates, 4 g fibre, 800 mg sodium 


wednesday 

Lime & Mixed 

Bean Fajitas 

$1.76 

per serving 

Prep time: 5 min. Total Time: 20 min. 

Serves: 4 


1 small red onion, thinly sliced 

1 red pepper, cored and thinly sliced 

1 can (540 mL) Compliments Six Bean 

Blend, drained 


Freshly ground pepper to taste 

3 / 4 tsp (4 mL) each Compliments 

Chili Powder and Compliments 

Ground Cumin 


1 lime, juice and zest 

2 tbsp (30 mL) chopped fresh cilantro 

8 Compliments Original Tortillas 

TOPPING 

1 / 3 cup (75 mL) Compliments Finely 

Shredded Tex-Mex Cheese Blend 

1 ripe avocado, pitted and diced 

1 / 2 cup (125 mL) shredded lettuce 

1 / 4 cup (60mL) sour cream 

1 / 3 cup (75 mL) Compliments Mild 

Chunky Salsa (also try medium 

or hot salsa) 

20 

ready in 

MIN. 

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

oil in a skillet over medium-high heat. 

Add onion and red pepper and cook, 

stirring, until vegetables soften, approx. 

5 min. Add beans, salt, pepper, spices 

and water. Simmer for 5 min. more, 

stirring until beans soften slightly. Add 

lime zest, juice and cilantro. 

2. Meanwhile, wrap tortillas in foil and 

heat in the oven for 5 to 10 min. Divide 

filling, cheese, avocado and lettuce 

evenly among the warm tortillas; top 

with sour cream and salsa, and serve. 

Per serving (2 fajitas): 500 calories, 

20 g protein, 21 g total fat (4.5 g sat. fat), 

10 mg cholesterol, 66 g carbohydrates, 


TIME FOR SALSA 

Spice up fajita night with Compliments Mild 

Chunky Salsa. Made with plump tomatoes, 

green peppers, jalapeños, chili peppers, 

garlic and onions, it adds a kick of Mexican 

flavour to any dish. 

fresh meals in a snap! 

Head to Sobeys and let Gourmet Minute take care 

of dinner tonight. Prepared fresh in-store every day, 

there are a wide variety of offerings. Try our Gourmet 

Minute Rising Crust Pizza for a better-than-takeout 

slice, while our Gourmet Minute Seasoned bbQ 

Chicken makes a great main or meal starter any 

time. Pair them with a Gourmet Minute Garden 

Salad to round out the meal. Tasty and affordable 

dinners from our kitchen to yours. 


thursday 

$2.57 

per serving 

Chicken with Apricots & Almonds 


35 

ready in 

MIN. 


Ground Cinnamon 

2 tsp (10 mL) smoked paprika 


Ground Cumin 

2 tsp (10 mL) salt 

6 boneless skinless chicken thighs, 

3 to 4 oz (90 to 125 g) each, sliced 


1 cup (250 mL) Compliments 

Dried Apricots, sliced 


2 tbsp (30 mL) honey 

1 tbsp (15 mL) lemon juice 


Slivered Almonds, toasted 

4 cups (1 L) Sensations by 

Compliments Basmati Rice, cooked 

according to package instructions 

1. In a large bowl, combine spices 

and salt. Add sliced chicken and 

toss to coat. 

2. Heat oil in a large skillet set 

over medium-high heat. Add 

chicken and cook, stirring, for 

5 min. Add apricots and water 

and bring to a simmer. Cook for 

5 min., stirring occasionally. 

3. Remove from heat. Stir in 

honey, lemon juice and almonds 

and serve over rice. 

Per serving ( 1 / 4 of recipe): 

610 calories, 32 g protein, 14 g 

total fat (2.5 g sat. fat), 90 mg 



20 

ready in 

MIN. 

friday 

$2.84 

per serving 

saucy Rosemary Pork with 

Chive Mashed Potatoes 

Treat yourself to a special Friday night meal. Slicing pork 

tenderloin into discs cuts down on cooking time. 


Mashed Potatoes 

3 large russet potatoes, 

about 10 oz (300 g) each, 

peeled and cubed 

3 tbsp (45 mL) 

unsalted butter 

1 / 4 cup (60 mL) milk 


Freshly ground pepper 

to taste 

2 tsp (10 mL) chopped fresh 

Compliments Chives 

Pork 


all-purpose flour 


Freshly ground pepper 

to taste 

1 pork tenderloin, sliced 

into 1 / 2-in. (1 cm) 

medallions, just over 

1 lb (550 g) 

1 tbsp (15 mL) olive 

oil, divided 

1 cup (250 mL) sliced 

white mushrooms 

3 / 4 cup (175 mL) 

Compliments Beef Broth, 

25% Less Sodium 

1 / 4 cup (60 mL) light 

sour cream 

1 tsp (5 mL) chopped fresh 

Compliments Rosemary 

1. In a large saucepan, cover 

potatoes with salted water. Boil 

for 20 min. or until pieces yield 

when pierced with a fork. Drain 

very well. 

2. Warm butter and milk in a 

small saucepan on low heat or 

in the microwave. Mash the 

potatoes to your preferred 

consistency; stir in the warm 

milk, salt, pepper and chives. 

Keep potatoes warm until the 

pork is ready to serve. 

3. Meanwhile, mix the flour with 

half of the salt and the pepper 

and dredge pork slices. Heat 

half the oil in a large skillet on 

medium-high. Sauté the pork 

3 to 5 min. per side. Remove to 

a plate. Heat the remaining oil, 

add mushrooms and cook 5 min. 

4. Pour in the broth and bring 

to a boil while scraping with 

a wooden spoon. Reduce the 

liquid slightly. Return the pork 

to the skillet; cook 5 min. Turn 

off the heat and mix in the sour 

cream and rosemary. Season 

with the remaining salt and 

pepper, if needed, and serve. 

per serving ( 1 / 4 of the 

pork and 3 / 4 cup/175 mL of 

potatoes): 400 calories, 31 g 

protein, 17 g total fat (7 g sat. 

fat), 100 mg cholesterol, 


760 mg sodium 


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• Receive a welcome Bonus of 2,000 Club Sobeys points just for making your first card purchase. 

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1. The Club Sobeys Program is available in participating Sobeys locations in British Columbia, Alberta, Manitoba, Saskatchewan, and Ontario. The use of your Club Sobeys card is 

subject to the Terms and Conditions of the Club Sobeys Program, which can be found online at www.clubsobeys.com. 

2. Award of Club Sobeys points is made for purchases charged to your account (less refunds) and is subject to the Terms and Conditions of your BMO MasterCard Cardholder 

Agreement. The number of Club Sobeys points will be rounded down to the nearest whole number. 

3. If you cancel your card within 30 days of opening your account, the Bonus Club Sobeys points will be cancelled. The Bonus is issued in the form of 2,000 Club Sobeys points on 

the Customer’s first statement date and is equivalent to a redemption value of $15 in groceries at participating Sobeys stores. 

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Registered trade-marks of Bank of Montreal. ® *Registered trademarks of MasterCard International Incorporated.

anything’s pasta-ble 

Short or long, thin or thick, fresh or dried, baked or sauced. When it comes to pasta, 

the possibilities are endless. Here are four different recipes to get you started. 

Baked Rigatoni Marinara 

Prep Time: 5 min. Total Time: 30 min. 

Serves: 4 

3 1 / 2 cups (875 mL) Compliments Rigatoni 

1 pkg (300 mL) fresh Compliments 

Marinara Sauce 

1 / 3 cup (75 mL) fresh Compliments 

Basil leaves, divided 

1 / 4 cup (60 mL) chopped fresh parsley leaves 


2 raw spicy sausages 

2 tbsp (30 mL) dry bread crumbs 

3 pieces ( 1 / 3 cup/75 mL) thinly sliced 

light bocconcini cheese 

1. Preheat oven to 425°F (220°C). Bring a 

large pot of salted water to boil and par-cook 

rigatoni for 6 min. Drain well, reserving 1 / 2 cup 

(125 mL) of cooking water. Transfer pasta to an 

oiled 11 x 9-in. (2.5 L) baking dish. Set aside. 

2. Meanwhile, in a bowl or large measuring cup, 

combine marinara sauce, pasta water, half of 

the basil leaves, torn into pieces, and chopped 

parsley. Season with salt and pepper and pour 

evenly over the dish. Squeeze sausages out of 

their casings, thinly slice and scatter on top 

of the pasta. Sprinkle with bread crumbs and 

arrange bocconcini slices on top. 

3. Bake for 15 min., until golden and bubbling. 

Let cool slightly, garnish with the remaining 

basil leaves, and serve. 

Per serving ( 1 / 4 of the recipe): 470 calories, 

22 g protein, 20 g total fat (7 g sat. fat), 

40 mg cholesterol, 51 g carbohydrates, 


skip the prep 

For a quick and tasty dish, toss 

Compliments Rigatoni with 

fresh Compliments Marinara Sauce. 

+ 

3 99

alfredo Linguine with 

shrimp & SPinach 

Prep Time: 10 min. 

Total Time: 30 min. Serves: 4 


1 pkg (454 g) Sensations by Compliments Uncooked 

Extra Jumbo Black Tiger Shrimp (16/20 ct), peeled 

and tails removed 


1 large shallot, finely diced 

1 large garlic clove, minced 

4 cups (1 L) Compliments Organic Baby Spinach 

1 / 2 cup (125 mL) white wine 

1 container (300 mL) fresh Compliments 

Alfredo Sauce 

1 pkg (350 g) fresh Compliments Linguine 

What’s Your Type? 

Both fresh and dried pasta have a time and a place on our dinner 

tables (and in our hearts). Here’s how we choose. 

Go Fresh 

For a speedy and special pasta dish, choose fresh options from 

Compliments – they cook in a fraction of the time of dried, and have a soft, 

silky texture. Just be sure you don’t overcook it; fresh pasta is done when 

it floats to the top. 

stay dry 

It’s always good to have a number of dried pastas on hand for easy meals. 

Whether you keep it simple and mix penne with butter and Parmesan or 

make a big lasagna, dried pasta is the ultimate pantry staple. 

1. Heat 1 tbsp (15 mL) olive oil in a large skillet over high 

heat. Season shrimp with salt and pepper and sauté on 

both sides until just barely cooked through, 2 to 3 min. 

Transfer to a plate and return pan to the heat. 

2. Heat remaining oil; add shallot, garlic and spinach, and 

cook, stirring, until the spinach is wilted. Add wine and 

simmer 1 to 2 min. to reduce slightly. Stir in the alfredo 

sauce and turn heat down to a very gentle simmer. 

on the 

cover 

3. Meanwhile, bring a large pot of salted water to boil. 

Cook pasta according to package directions. Drain, 

reserving 1 / 3 cup (75 mL) of the cooking water. Add the 

water to the alfredo sauce, stir and simmer gently for 

1 to 2 min. Add shrimp to the sauce, toss gently and 

remove pan from heat. Divide pasta among 4 plates 

and top with sauce. 

Per serving ( 1 / 4 of the recipe): 490 calories, 25 g protein, 

15 g total fat (6 g sat. fat), 205 mg cholesterol, 60 g 

carbohydrates, 4 g fibre, 770 mg sodium 

skip the prep 

+ 

2 99 

Fresh Compliments 

Linguine pairs 

beautifully with creamy, 

fresh Compliments 

Alfredo Sauce for 

dinner in an instant. 

3 99 

“I thought the fresh pasta 

held the sauce well. The 

cheeses and garlic were well 

balanced, creating a creamy, 

silky-smooth sauce.” 

–Jayant Patel, Compliments 



Cheese Tortellini with 

Roasted Cauliflower & Filberts 

Prep Time: 10 min. Total Time: 35 min. 

Serves: 4 

1 small head (3 cups/750 mL) cauliflower, 

cut into small florets 


3 slices (about 1 / 2 cup/125 mL) bacon, cut into 

1-in. (2.5 cm) pieces 


1 / 3 cup (75 mL) Compliments Filberts, chopped 

2 small shallots, finely diced 

2 tbsp (30 mL) chopped fresh Compliments 

Thyme leaves 

1 pkg (350 g) fresh Compliments Cheese 

Filled Tortellini 

2 tbsp (30 mL) finely sliced fresh 

Compliments Chives, for garnish 

1. Preheat oven to 425°F (220°C) and bring 

a large pot of salted water to a boil. 

2. Meanwhile, in a large bowl, combine 

cauliflower, olive oil and bacon. Season with 

salt and pepper and mix. Spread mixture out 

in a large roasting pan and roast, stirring 

occasionally, until cauliflower is golden and 

bacon is crisp, about 15 to 18 min. Stir in nuts, 

shallots and thyme. Return pan to oven and 

roast 3 to 5 min. longer. 

3. Cook tortellini according to package directions, 

drain well and toss gently with the roasted 

cauliflower mixture. Taste and adjust seasonings, 

if necessary, garnish with chives and serve. 

Per serving ( 1 / 4 of the recipe): 520 calories, 

21 g protein, 24 g total fat (6 g sat. fat), 

45 mg cholesterol, 57 g carbohydrates, 5 g fibre, 

900 mg sodium 

skip the prep 

hero 

herbs 

Perfect for all kinds 

of pasta dishes, 

make fresh herbs like 

Compliments Basil 

and Thyme regulars 

on your grocery list. 

We also love fresh 

Oregano and Chives. 

3 99 

+ 

Fresh Compliments 

Cheese Filled 

Tortellini makes a 

super and fast dinner 

when paired with 

fresh Compliments 

Creamy Tomato 

3 99 Blush Sauce. 


Mediterranean Chicken Spaghetti 

Prep Time: 15 min. Total Time: 30 min. Serves: 4 

10 oz (300 g) Compliments Spaghetti, 

(approx. 1 / 3 of a pkg) 

2 cups (500 mL) small broccoli florets 


2 boneless skinless chicken breasts (approx. 

8 oz/250 g each), sliced 


1 / 2 cup (125 mL) finely diced onion 

2 cloves garlic, minced 

5 to 6 diced Roma tomatoes (about 3 cups/750 mL) 

3 tbsp (45 mL) chopped fresh Compliments Oregano 

1 / 3 cup (75 mL) sliced, pitted black olives 

3 tbsp (45 mL) Sensations by Compliments 

Méditerranéen Pesto 

1 / 4 cup (60 mL) freshly grated Parmesan cheese 

1. Bring a large pot of salted water to a boil. Cook spaghetti 

according to package directions, adding broccoli to the 

pasta water during the last 20 seconds of cooking. 

Meanwhile, heat olive oil in a large skillet over high heat. 

Season chicken on all sides with salt and pepper and cook, 

browning well, for about 10 min. Drain pasta and broccoli, 

reserving 1 / 2 cup (125 mL) of the cooking water. 

2. Add the onion and garlic to the chicken and cook a few 

minutes until fragrant. Add tomatoes, oregano, olives and 

reserved pasta water. Simmer for a few minutes to reduce 

and thicken slightly. Mix in the pesto. 

3. Divide the pasta evenly among 4 plates or bowls and 

top with the chicken mixture. Sprinkle with Parmesan 

cheese and serve. 

Per serving (2 cups/500 ml): 530 calories, 

40 g protein, 16 g total fat (3 g sat. fat), 75 mg cholesterol, 

59 g carbohydrates, 5 g fibre, 590 mg sodium 

skip the prep 

+ 

In a rush? No need for extras, 

just pair Compliments Spaghetti 

with Sensations by Compliments 

Méditerranéen Pesto. 

3 99 


Some moments deserve to be savoured. 

Like that first sip of smooth, rich coffee in 

the morning or a delicious home-cooked 

meal at the end of a long, never-got-tosit-down 

day. These are not moments for 

compromise. That’s why Compliments is 

committed to bringing you a selection of 

over 2,500 competitively priced everyday 

food essentials you can trust. We don’t 

think you should have to make a choice 

between great quality and great value. 

National Brand Quality 

for Less - Guaranteed!

Make your morning with Compliments 

Medium Roast Coffee ($3.99) and Compliments 

Pure Strawberry Jam ($3.99). 

Spread the love with Compliments Cream Cheese Spread 

($2.99) and Compliments Wheat Crackers ($1.49). 

Savour a pizzeria-style pizza in the comfort of your home with a 

Compliments Philly Steak & Mushroom Thin Crust Pizza ($6.49). 

Jazz up your dinner routine with Compliments Pesto Sauce 

($3.99) and Compliments Simply Romaine ($2.99).

new harvest 

Start a fresh Thanksgiving tradition with our easy menu, which features a tasty 

beef tenderloin at its centre. With lots of make-ahead options and a delicious 

payoff, you’ll spend more time with friends and family. And for that, we’re thankful! 

Thanksgiving 

Menu 

Caramelized Onion & 

Gruyère Crostini 

Spinach & Roasted 

Pear Salad with 

Candied Pecans 

Walnut-Herb Risotto 

Mustard-Crusted 

Beef Tenderloin with 

Red Wine Glaze 

Frosted Autumn 

Grapes 

go online For a traditional turkey dinner with 

gravy, stuffing and all your favourite sides, go to 

compliments.ca/ThanksgivingPlanner. 


Caramelized onion & gruyÈre crostini 

A hand-held take on French onion soup, the topping for 

this irresistible appetizer can be made the morning of. 

Prep TIme: 5 min. Total: 35 min. Makes: 16 crostini 


1 tsp (5 mL) Sensations by Compliments Roasted Garlic 

Seasoning Paste 

1 large red onion, sliced in half circles 

1 / 2 tsp (2 mL) sugar 


4 tsp (20 mL) Sensations by Compliments Aged Balsamic 

Vinegar of Modena 

1 / 2 cup (125 mL) Compliments Beef Broth, 25% Less Sodium 

2 tsp (10 mL) fresh Compliments Thyme, leaves only 

2 loaves (470 g) Sensations by Compliments Ciabatta Bread 

1 1 / 2 cups (375 mL) grated Gruyère cheese, loosely packed 

1. Preheat oven to 425°F (220°C). In a large skillet, heat olive 

oil. Add garlic paste and onion and cook over medium-low 

heat, stirring occasionally, until onion softens, 15 min. Stir in 

sugar and salt, then balsamic vinegar. Add beef broth and 

simmer until liquid evaporates, 5 to 10 min. Stir in thyme 

leaves, remove from the heat. 

2. Meanwhile, remove the ends of each loaf (discard ends or 

save for another use), and slice each loaf into 8 pieces. Put a 

spoonful of the onion mixture onto each slice and sprinkle 

with cheese. 

3. Bake in the oven on a parchment paper-lined baking 

sheet until cheese is bubbling and golden, 10 min. 

Serve immediately. 

Per serving (2 crostini): 200 calories, 9 g protein, 8 g total 

fat (3.5 g sat. fat), 20 mg cholesterol, 23 g carbohydrates, 


Start with quality 

Take this recipe from great to outstanding with high-quality 

ingredients from Sensations by Compliments. The tasty Ciabatta 

Bread is pillowy soft yet 

firm enough to handle 

lots of toppings. And 

the Aged Balsamic 

Vinegar of Modena 

has a sophisticated 

sweet-tartness that 

blends in beautifully. 

Spinach & Roasted Pear Salad with candied pecans 

A make-ahead wonder, the pecans can be prepared a week before. The dressing 

can be made three days ahead; store it in the fridge and whisk it before using. 

Prep TIme: 5 min. Total TIme: 25 min. Serves: 8 

1 egg white 

1 / 3 cup (75 mL) + 1 / 2 tsp (2 mL) brown 

sugar, divided 


1 pkg (100 g) Compliments Pecan 

Halves, roughly chopped 

2 pears, cored and cut into 

8 slices each 

1 / 3 cup (75 mL) + 1 / 2 tsp (2 mL) extra 

virgin olive oil 


1 / 4 tsp (1 mL) Sensations by 

Compliments Whole Grain Dijon 

Prepared Mustard 

3 tbsp (45 mL) Compliments 

Cider Vinegar 

1 pkg (312 g) Compliments 

Organic Baby Spinach 

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

medium bowl, whisk together egg white, 

1 / 3 cup (75 mL) sugar and 1 / 4 tsp (1 mL) salt 

until frothy. Add pecans and toss to coat. 

Spread evenly onto a parchment paperlined 

baking sheet and toast in the oven, 

stirring a few times to break up nuts, for 

15 min. or until lightly browned. Place pear 

slices on another baking sheet and dress 

with 1 / 2 tsp (2 mL) of olive oil and ground 

pepper. Roast in the oven, at the same 

time as the nuts, for 12 to 15 min. When 

cool enough to handle, separate nuts into 

pieces and cut 15 of the pear slices into 

1 / 2-in. (1 cm) pieces. Set aside the 

remaining pear slice. 

2. In a small blender, combine the 

remaining olive oil and mustard. Pour in 

cider vinegar with motor running until 

combined. Add the whole pear slice and 

remaining salt and sugar, and blend. 

3. In a large bowl, toss the spinach and 

dressing. Adjust seasoning, if necessary. 

Add pear cubes and 1 / 3 cup (75 mL) 

candied pecans (save the rest for another 

use) and toss gently before serving. 

per serving ( 1 / 8 of THe recipe): 

190 calories, 2 g protein, 13 g total fat 

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


170 mg sodium 


Walnut-Herb Risotto 

Rosemary, thyme and toasted walnuts combine to give delicious 

texture and taste to this creamy risotto. 

Prep TIme: 5 min. Total TIme: 35 min. Serves: 8 


1 tsp (5 mL) butter 

1 onion, diced 

2 cups (500 mL) Sensations by 

Compliments Arborio Rice 

1 carton (900 mL) Compliments 

Chicken Broth, 30% Less 

Sodium 


1 / 2 cup (125 mL) grated 

Parmesan cheese 


Walnut Halves, toasted 

and chopped 

1 tsp (5 mL) fresh Compliments 

Rosemary, chopped 

2 tsp (10 mL) fresh Compliments 

Thyme, chopped 

1. In a large saucepan, heat oil and 

butter over medium heat. Add onion 

and cook, stirring, until translucent; 

about 5 min. Add rice and mix well. 

2. Meanwhile, in a small saucepan, 

warm chicken broth with water. 

Add 1 ladleful of hot broth to the 

rice. Stir until almost all of the 

liquid is absorbed. Repeat, 1 ladleful 

at a time, stirring and allowing the 

broth to be absorbed by the rice 

before adding more. When all the 

broth has been added to rice, turn 

off the heat before the liquid is 

completely absorbed. 

3. Mix in Parmesan, walnuts and 

herbs. Transfer to a serving dish and 

serve immediately. 

per serving ( 1 / 8 of THe recipe): 

260 calories, 7 g protein, 7 g total fat 

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


400 mg sodium 

AUTHENTIC aRBORIO 

When making a creamy risotto, there’s 

no substitute for Arborio. Grown in the 

Piedmont region of northern Italy, 

high-quality Sensations by Compliments 

Arborio Rice is the real deal. 

Mustard-Crusted Beef Tenderloin 

with Red wIne Glaze 

A high-quality cut, beef tenderloin costs about as much as a 

turkey but takes a fraction of the prep and cook time. Call your 

Sobeys Meat Department to order in time for Thanksgiving. 

Prep: 5 min. Total TIme: 45 min. Serves: 8 

2 1 / 2-3 lb (1-1.5 kg) 

beef tenderloin 

roast, trimmed 

2 tsp (10 mL) canola oil 



Sensations by 

Compliments 

Whole Grain Dijon 

Prepared Mustard 

2 tsp (10 mL) 

brown sugar 

1 / 4 tsp (1 mL) Compliments 

Ground Cumin 

2 tsp (10 mL) fresh 

Compliments Rosemary, 

finely chopped 

Freshly ground black 

pepper to taste 

32 Inspired | fall 2010 

1. Preheat oven to 425°F (220°C). 

Bring meat up to room temperature 

before rubbing on all sides with canola 

oil and seasoning with salt. Place on a 

parchment paper-lined baking sheet. 

2. In a small bowl, mix the mustard, 

brown sugar, cumin and rosemary. 

Using the back of a spoon, spread 

the mustard mixture on sides and 

top of the meat. Season with freshly 

ground pepper. 

3. Roast for 40 min. or until a meat 

thermometer reaches 160°F (71°C) for 

medium. Allow to rest 10 min. before 

slicing. Serve with red wine glaze. 

Per serving ( 1 / 8 of THe recipe): 




290 mg sodium 

Red Wine Glaze 

In a small saucepan, combine 1 cup (250 mL) red 

wine and 1 / 4 cup (60 mL) sugar and mix well. Bring 

to a simmer and allow to reduce, stirring once in 

a while, until thickened, 20 to 30 min. Reduction 

will thicken further when it cools. It can be made 

several days ahead of time and stored in the 

refrigerator. Bring up to room temperature before 

serving as a drizzle for the beef or risotto.

Grape Debate 

Compliments Autumn Royal 

Black Seedless Grapes 

work beautifully in our 

recipe, but you can also use 

Compliments Sweet Scarlet 

Seedless Grapes. 

Frosted autumn gRapes 

An edible garnish, these sweet and stunning 

grapes will make any cheese plate stand out, 

and can be made the morning of. 

Prep TIme: 5 min. Total TIme: 20 min. 

plus setting time Serves: 8 

1 / 3 cup (75 mL) Compliments Balance 

100% Pure Pasteurized Egg Whites 

1 tbsp (15 mL) water 

3 / 4 cup (175 mL) sugar 

2 lb (1 kg) Compliments Autumn Royal 

Black Seedless Grapes 

1. Mix egg white with water and stir with a fork. 

Pour sugar onto a plate. 

2. Cut washed and dried grapes into small clusters. 

Dip clusters into egg white, blot on a cloth or paper 

towel, then sprinkle sugar overtop. Dry on a wire 

rack. Allow 2 hours for coating to harden. Serve 

with strawberries, Compliments Brie Double Cream 

Cheese and Compliments Dried Apricots. 

per serving ( 1 / 8 of THe recipe): 150 calories, 

2 g protein, 0 g total fat (0 g sat. fat), 0 mg 

cholesterol, 38 g carbohydrates, 1 g fibre, 

20 mg sodium 

a classic touch 

Drop by the Sobeys Bakery Department for mouth-watering 

Thanksgiving sweets. Go traditional with a warm and 

flaky Compliments Apple Pie and a scoop of Sensations by 

Compliments Natural Vanilla Ice Cream. 


fruit, spice & 

everything nice 

Combining the best of the harvest with sweet, warming spices, we created 

delectable desserts that are perfect for a lunch box or bake sale. They’re even 

better when enjoyed with a bit of peace and quiet and a nice cup of tea. 

Blueberry & Brown Butter Squares 

This special recipe has a couple more steps than your average square, but they are completely worth it. 

The browned butter adds a delicious, nutty flavour, while the streusel creates a sweet, crunchy topping. 

PREP TIME: 10 min. Total time: 1 hour and 15 min. MAKEs: 16 squares 

Streusel toPPIng 


1 / 3 cup (75 mL) Compliments Pecan Pieces, chopped 

1 / 4 cup (60 mL) brown sugar 

1 tsp (5 mL) Compliments Ground Cinnamon 

1 / 4 cup (60 mL) cold unsalted butter, cut into small pieces 

Squares 

1 / 3 cup (75 mL) unsalted butter 


1 / 2 cup (125 mL) brown sugar 

1 egg, room temperature 

1 tsp (5 mL) Sensations by Compliments Pure Vanilla Extract 

1 cup (250 mL) all-purpose flour 

1 tsp (5 mL) Compliments Baking Powder 

Pinch of salt 

1 / 3 cup (75 mL) milk 

2 cups (500 mL) fresh or frozen blueberries 

1. Preheat oven to 375°F (190°C) and grease an 8-in. (2 L) square 

cake pan. To make streusel topping, combine flour, pecans, brown 

sugar and cinnamon in a small bowl. Using cool fingertips, mix in 

butter until mixture resembles coarse meal. Set aside. 

2. To make the squares, melt butter over medium heat, cooking 

until light brown and fragrant, 6 to 7 min.; cool slightly. Using an 

electric mixer, cream together cooled butter and both sugars. 

Add egg and vanilla, beating until light and fluffy. In a separate 

bowl, sift together flour, baking powder and salt. Add the flour 

mixture and milk to the egg mixture alternately, mixing at low 

speed until just combined. 

3. Spread batter evenly in prepared pan. Scatter blueberries 

overtop and sprinkle evenly with streusel topping. Bake for 

45 to 50 min. or until a toothpick inserted into the centre of 

the pan comes out clean. Let cool to room temperature 

before cutting into 16 squares. Serve or store in an airtight 

container for up to 5 days. 

per serving (1 square): 240 calories, 4 g protein, 10 g total fat 


40 mg sodium 

Purely 

vanilla 

This Sensations by 

Compliments Pure Vanilla 

Extract is as close as you 

can get to pure vanilla 

flavour without splurging 

on vanilla beans. Instead 

of using imitation vanilla 

(which has no vanilla 

extract at all), opt for 

pure and you’ll use less 

liquid but get a more 

intense flavour. To keep 

it baking-ready, seal the 

lid airtight and store in 

a cool, dark place. 


Pumpkin, Cranberry & Pecan loaf 

PREP TIME: 10 min. Total time: 1 hour and 10 min. 

MAKEs: 1 large loaf (12 slices) 

1 cup (250 mL) Compliments Dried and Sweetened Cranberries 

1 / 2 cup (125 mL) unsalted butter, room temperature 

1 cup (250 mL) brown sugar 

2 large eggs, room temperature 

2 cups (500 mL) canned pumpkin purée 

2 cups (500 mL) all-purpose flour 

2 tbsp (30 mL) Compliments Ground Cinnamon 

1 1 / 2 tbsp (22 mL) Compliments Baking Powder 

1 tsp (5 mL) Compliments Ground Ginger 


1 / 2 cup (125 mL) Compliments Pecan Pieces 

1. Preheat oven to 350°F (180°C). In a small bowl, cover cranberries with 

warm water; set aside. Grease a 9 x 5-in. (2 L) loaf pan well; set aside. 

2. Using an electric mixer, cream the butter and brown sugar at medium 

speed until light. Add the eggs, one at a time, mixing well after each 

addition. Mix in the pumpkin. In a separate bowl, combine the flour, 

cinnamon, baking powder, ginger and salt. Carefully add dry ingredients 

with mixer on low, just until blended. Add nuts and well-drained 

cranberries, mixing until just distributed. 

3. Spread batter evenly in loaf pan and bake on centre rack for 60 to 

65 min., or until a toothpick inserted into the centre comes out clean. 

Let cool 10 min. in the pan then remove loaf and cool completely. 

Slice and serve or wrap in plastic wrap and store up to 5 days. 

per serving (1 slice): 370 calories, 6 g protein, 14 g total fat 


160 mg sodium 

Chocolate & Cherry Granola Bars 

An extra-special afternoon snack or after-dinner treat, 

dark chocolate is key to making the bars rich but not too sweet. 

PREP TIME: 10 min. Total time: 35 min. MAKEs: 18 bars 

2 / 3 cup (150 mL) liquid honey 

2 tbsp (30 mL) unsalted butter, melted and cooled 

2 tbsp (30 mL) brown sugar 


1 tsp (5 mL) Compliments Ground Cinnamon 


tip 

before pressing 

your mixture into 

the pan, dip your 

hands in cold 

water. 

1 1 / 2 cups (375 mL) Compliments Quick Oats 

1 / 2 pkg (100 g) Compliments Pecan Pieces, chopped 

1 / 2 pkg (100 g) Compliments Slivered Almonds, chopped 

1 / 2 cup (125 mL) Compliments Dried and Sweetened Cherries, 

roughly chopped 

1 / 2 cup (125 mL) dark chocolate chips 

1. Preheat oven to 350°F (180°C) and line an 8-in. (2 L) square cake 

pan with two criss-crossing pieces of parchment paper that overhang 

the pan slightly to create handles; set aside. 

2. In a large bowl, whisk honey, butter, brown sugar, vanilla, cinnamon and 

salt until smooth. Fold in remaining ingredients, mixing well to coat evenly. 

3. Press mixture firmly into prepared pan and bake on the centre rack 

for 22 to 25 min., or until golden. Cool before lifting from pan with paper 

handles. Cut into 18 bars and serve or store in an airtight container at 

room temperature for up to a week. 

per serving (1 bar): 200 calories, 3 g protein, 9 g total fat 

(2.5 g sat. fat), 5 mg cholesterol, 27 g carbohydrates, 2 g fibre, 

25 mg sodium 


Apple & Allspice Sticky Buns 

We shaved time off of traditional sticky buns by using a quick-bread 

technique instead of yeast. The result is a biscuit-like texture that’s 

perfect with all the gooey extras we added. 

PREP TIME: 10 min. Total time: 45 min. MAKEs: 12 buns 

1 / 2 cup (125 mL) Compliments Golden Raisins 

2 1 / 2 cups (625 mL) all-purpose flour, plus a bit more for rolling 


2 tsp (10 mL) Compliments Baking Powder 

1 1 / 2 tsp (7 mL) ground allspice, divided 


1 / 2 cup (125 mL) cold unsalted butter, divided 

1 egg, beaten 

3 / 4 cup (175 mL) milk 


1 1 / 2–2 cups (375 mL-500 mL) peeled and diced Granny Smith apples 

2 / 3 cup (150 mL) Compliments Walnut Halves, chopped 

1 / 2 cup (125 mL) brown sugar, divided 

1 / 4 cup (60 mL) maple syrup 

1. Preheat oven to 400°F (200°C). In a small bowl, cover raisins with hot 

water and set aside. In another bowl, combine flour, sugar, baking powder, 

1 tsp (5 mL) allspice and salt and mix well. Using a box grater, finely grate 

in half the cold butter. With two knives or cool fingertips, mix in until 

mixture resembles coarse meal. 

2. In a small bowl, whisk together the egg, milk and vanilla; add to flour 

mixture and stir to combine. Turn mixture out onto a lightly floured surface 

and knead just until it comes together. Roll dough into a large 10 x 15-in. 

(25 x 38 cm) rectangle. Cover with a damp tea towel. 

3. In a bowl, toss remaining allspice with the apples, walnuts, half of the 

brown sugar and well-drained, plumped raisins. Melt remaining butter and 

liberally brush it over the dough (reserve the excess). Sprinkle the dough 

evenly with half of the apple mixture. Roll up into a tight log. Pinch ends 

together and trim off; cut remaining log into 12 pieces. Cover again with 

a damp towel. 

4. Brush a 12 cup muffin pan with reserved melted butter. Combine 

remaining melted butter, brown sugar, apple mixture and maple syrup, 

and spoon a little into each cup. Set a bun overtop apple mixture and press 

lightly to secure. Place muffin pan on a parchment paper-lined baking sheet 

(to catch drips) and bake on the centre rack until golden and bubbling, 22 to 

25 min. Let cool slightly, turn over onto a platter and serve warm or store in 

an airtight container for up to 5 days. 

per serving (1 bun): 320 calories, 5 g protein, 11 g total fat (6 g sat. fat), 

35 mg cholesterol, 49 g carbohydrates, 2 g fibre, 160 mg sodium 

Baker’s Helpers 

9 99 

Start your baking session off with 

the right tools and ingredients 

from Compliments. 

Compliments Loaf Pan, 23 cm 

Compliments Large Cup Muffin Pan, 12 cups 

Compliments Dried and Sweetened 

Cherries, 170 g 

Compliments Pecan Pieces, 200 g 

36 Inspired | fall 2010 

4 99

food for 

thought 

What we eat can affect our memory, mood and 

even IQ. To find out which foods give your brain a 

boost, we chatted with Sobeys Registered Dietitian 

Cheryl Turnbull-Bruce and Dr. Carol Greenwood, 

a professor of nutritional sciences and a senior 

scientist at Toronto’s Baycrest Research Centre. 

Plus, we created three tasty recipes that help fuel 

your body and your brain. 

memory and concentration 

Consider complex carbohydrates to stay 

sharp – research shows that consuming 

complex carbs may help with memory. 

But “carbs are not a wonder food on their 

own,” says Turnbull-Bruce. “Adding a 

balance of protein and fat alongside carbs 

– choose from three of the four food groups 

at each meal – will help slow digestion, 

leaving you feeling energized and able to 

concentrate longer.” Also, certain proteins 

contain an amino acid called tyrosine, 

which builds neurotransmitters (including 

norepinephrine and dopamine) that are 

thought, by some researchers, 

to promote alertness. 

mood and stress 

Need a mood makeover? Try foods that are 

a source of folate. Recent research connects 

low folate levels with depression. Like folate, 

the trace mineral selenium has also been 

found to help balance mood. You can also 

nourish your nervous system with foods that 

are a source of B vitamins, which are thought 

to help your body produce the mood-affecting 

brain neurotransmitter serotonin. 

brain development 

Studies show that omega-3 fatty acid is 

necessary for the healthy brain development 

of children. It’s even been linked to improved 

problem-solving skills and better attention 

spans. Omega-3 is also needed during 

pregnancy (and breastfeeding) to support 

the health of babies’ brains, eyes and nerves, 

says Turnbull-Bruce. Dr. Greenwood adds, 

“Research shows that people who routinely 

consume fatty fish (a source of omega-3) 

appear to show greater preservation of 

cognitive function and lower dementia 

risk with aging.” 

brain boosters 

Add these better-for-you items to your grocery list. 

apples 

avocados 

beans 

Brazil nuts 

broccoli 

cauliflower 

chicken 

Fatty fish 

(salmon, mackerel, 

sardines and trout) 

ground flaxseed 

oatmeal 

Spinach 

Turkey 

walnuts 

whole-grain pasta 


Cheesy Spinach Pasta Toss 

In this recipe, whole-wheat rotini is the superstar. It’s a good 

source of iron and it contributes to the 75% daily value of folate. 

PREP TIME: 10 min. Total time: 25 min. SERVEs: 4 

4 cups (375 g) 

whole-wheat rotini 

1 / 2 pkg (156 g) Compliments 

Organic Baby Spinach 

(approx. 6 cups/1.5 L) 

1 1 / 2 cups (375 mL) 1% 

cottage cheese 

3 / 4 cup (175 mL) 

shredded Compliments 

Balance Medium 

Cheddar Cheese 

1 tbsp (15 mL) cornstarch 


1 / 2 cup (125 mL) each very 

finely chopped onion 

and roasted red pepper 


1 / 4 tsp (1 mL) each salt 

and pepper 

1 / 2 cup (125 mL) finely 

chopped fresh 

Compliments Dill 

1. Cook pasta according to package 

directions; drain. Meanwhile, place 

the spinach in a food processor fitted 

with a metal blade. Pulse until coarsely 

chopped. Add the cottage cheese, 

cheddar and cornstarch. Pulse until 

well combined, then reserve. 

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

set over medium heat. Add onion, 

red pepper, garlic, salt and pepper. 

Cook for 5 min. or until softened. 

3. Add spinach mixture. Cook, stirring 

occasionally, for 5 min. or until bubbly 

and thickened. Add cooked pasta and 

dill; toss to coat. Adjust seasonings 

as needed. Serve immediately. 

per serving (about 1 1 / 2 cups/325 ml): 



63 g carbohydrates, 9 g fibre, 670 mg 

sodium, folate 75% daily value, 

iron 30% daily value 

Ginger Turkey Lettuce Rolls 

with Pineapple Salsa 

This fresh and fast recipe provides 50% of your daily value for 

folate, thanks to the crunchy lettuce and sprouts. 

PREP TIME: 10 min. Total time: 20 min. Serves: 4 

1 cup (250 mL) chopped 

fresh pineapple 

1 / 2 cup (125 mL) chopped 

red pepper 

1 / 3 cup (75 mL) chopped 

fresh Compliments Mint 

5 tsp (25 mL) Sensations 

by Compliments Ginger 

Seasoning Paste, divided 


Louisiana Hot 

Sauce, divided 


1 lb (500 g) lean ground 

turkey or chicken 


minced garlic 

1 / 2 tsp (2 mL) each salt 

and pepper 

2 cups (500 mL) 

bean sprouts 

2 heads Boston or 

leaf lettuce 

1. Toss pineapple with red pepper, 

mint, 1 tsp (5 mL) ginger paste and 

1 / 2 tsp (2 mL) hot sauce until well 

combined; reserve. 

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

set over medium heat. Add turkey, 

garlic, salt, pepper, remaining ginger 

paste and hot sauce. Cook, breaking 

up the turkey with the back of spoon, 

for 5 min. or until browned. Stir in 

bean sprouts; cook until softened. 

Cool slightly. (Recipe can be 

prepared to this point and kept 

in the refrigerator for up to a day.) 

3. Separate lettuce leaves and 

arrange on a platter. Spoon some 

turkey mixture into each leaf, top 

with pineapple salsa and serve. 

per serving ( 1 / 4 of the recipe): 


fat (3.5 g sat. fat), 90 mg cholesterol, 

13 g carbohydrates, 3 g fibre, 460 mg 

sodium, folate 50% daily value, 

niacin 25% daily value, 

zinc 35% daily value 


Chicken Salad with Grapes & Apples 

The tender chicken chunks in this lightened-up Waldorf salad are a good source of niacin, a B vitamin. 

PREP TIME: 15 min. Total time: 20 min. SERVEs: 4 

1 / 2 cup (125 mL) 1% plain yogourt 

1 / 4 cup (60 mL) light mayonnaise 

2 tbsp (30 mL) chopped fresh tarragon leaves 

2 tbsp (30 mL) chopped green onion 

1 tsp (5 mL) Compliments Cider Vinegar 


2 cups (500 mL) chopped poached chicken or 

turkey breast 

1 1 / 2 cups (375 mL) chopped apple such as 

Cortland, unpeeled 

1 cup (250 mL) Compliments Sweet Scarlet 

Seedless Grapes, halved 

1 / 2 cup (125 mL) thinly sliced celery 

1. Blend yogourt, mayonnaise, tarragon, onion, vinegar, salt 

and pepper until well combined. 

2. Add chicken, apple, grapes and celery; toss to coat evenly. 

Adjust seasonings to taste. 

3. Spoon salad over the mixed greens, sprinkle with walnuts 

then serve. 

per serving (2 1 / 2 cups/625 ml): 280 calories, 

24 g protein, 12 g total fat (2 g sat. fat), 60 mg cholesterol, 

19 g carbohydrates, 3 g fibre, 390 mg sodium, 

niacin 25% daily value 

6 cups (about half a 312 g pkg) Compliments Organic 

Mixed Baby Greens 

1 / 4 cup (60 mL) toasted Compliments Walnut 

Halves, chopped 


cooking class: 

ultimate 

meatballs 

Making the perfect meatball 

takes a light touch and the 

right ingredients. Follow our 

simple steps and you’ll be 

making irresistible meatballs 

in no time. 

Meet Our Student 

Inspired reader Vincent Benard, 

from St. Catharines, Ont., is a 

long-time meatball maker, but says 

he could never get them to taste 

quite right. We brought in Sobeys 

Product Development Manager 

and chef Alison Tulett, to show 

Vincent some key techniques that 

make all the difference. 

be our 

next student! 

Email us at 

editor@inspired.ca 

and you could get a 

one-on-one lesson with 

an Inspired chef. 

“ 

I really love to cook and have fun 

in the kitchen, and it’s always been 

my dream to have a professional 

show me how to make something. 

These meatballs are the real deal. 

They have an almost creamy texture 

on the inside; it’s the way they’re 

supposed to taste. 

-Vincent 

tip 

Before you form the 

meatballs, fry up a small 

bit of the meat to check the 

seasoning. You may want to 

add a bit more salt after you’ve 

tasted it.

classic Meatballs 

PREP TIME: 10 min. Total time: 40 min. 

makES: 16 meatballs 


1 medium onion, finely chopped 


3 slices white bread, cut into small pieces and 

crusts removed 

1 / 4 cup (60 mL) milk 

1 lb (500 g) lean ground beef 

1 lb (500 g) lean ground pork 

1 large egg 

2 tbsp (30 mL) fresh parsley, finely chopped 

1 / 2 tsp (2 mL) each salt and ground black pepper 

1 / 2 cup (125 mL) finely grated Parmesan cheese 

top techniques 

Our best tips for perfect meatballs every time 

We used bread soaked 

in milk to help bind the 

meatballs and add moisture. 

The soaked bread mixes 

easily with the meat, and the 

combo makes a more tender 

and less-packed meatball. 

1. Heat 2 tbsp (30 mL) oil in a large skillet on medium. 

Add onion and cook until soft; approx. 10 min. Add 

garlic and cook for 1 min. longer. Transfer onion 

and garlic mixture to a small bowl and let cool. 

2. Place bread pieces in a small bowl and cover with 

milk. Allow to soak for a few minutes. Meanwhile, 

combine beef and pork in a large bowl. Gently break 

meat into smaller pieces with hands. Add egg, 

parsley, salt, pepper, reserved onion and garlic, 

bread and cheese. Mix until well combined. 

3. Using a 1 / 4 cup (60 mL) measure, scoop meat 

mixture and roll into 16 balls. Place on baking tray. 

Heat remaining olive oil in skillet on medium. 

Working in small batches, add meatballs and 

brown on all sides, then cook 15 to 20 min. or until 

internal temperature reaches 160°F (71°C) on an 

instant-read thermometer. Remove meatballs from 

pan and place on paper towel to drain. 

Per serving (4 meatballs): 290 calories, 



350 mg sodium 

Fold the meat mixture 

with your hands (instead 

of stirring it with a wooden 

spoon) to prevent 

overworking the meat, 

which makes meatballs 

tough when cooked. 

Roll the meatballs 

gently – you don’t want 

to pack them too tightly. 

Using a lighter touch 

will give a more 

tender result. 

new 

Switch it Up 

Once you master our recipe for Classic Meatballs, branch out and get creative. 

no time 

TO COOK? 

As much as we love our homemade 

version, you can’t beat the convenience of 

Compliments meatballs. Try the Gigantic 

Homestyle Meatballs for a traditional taste. 

Also available are the individually portioned 

Swedish Meatballs for a hearty lunch option. 

1 try a different base 

Use sausages removed from their casings for a flavourful ground pork substitute. 

Lighten things up with ground turkey or chicken. 

2 try a spanish twist 

Add 1 tbsp (15 mL) smoked Spanish paprika along with the garlic when sautéeing. 

3 try an asian influence 

Instead of lean ground beef, use an additional 1 lb (500 g) of lean ground pork. 

Replace salt, pepper, parsley and Parmesan with 1 / 2 cup (125 mL) thinly sliced 

green onion, 3 tbsp (45 mL) soya sauce, 2 tbsp (30 mL) finely chopped fresh 

cilantro and 1 tbsp (15 mL) grated fresh ginger. 


kitchen notes 

Take a behind-the-scenes look at the tips and tricks 

we used in this issue 

pasta posse 

Pick the right pasta for your dish. 

Here are four key categories and 

how to use them. 

Filled 

There are endless types of filled pastas. 

Available fresh and frozen, popular varieties 

like tortellini and ravioli, (filled with cheese, 

meat or herbs), pair well with any sauce you 

can imagine. 

Long & Thick 

Available fresh or dry, thicker noodles like 

linguine and fettuccine have a greater surface 

area to hold heavier sauces like creamy 

alfredo. Lasagna noodles are the thickest 

of the long pastas and are made for 

layering and baking. 

Short 

Available in a variety of shapes and sizes, 

short pastas, like penne, rigatoni and fusilli, 

are extremely versatile – they can handle 

thick, chunky sauces and work perfectly in 

baked dishes. 

Long & Thin 

Thin pastas like spaghetti work well with a 

variety of sauces, ranging from bolognese to 

pesto. Skinnier varieties, such as spaghettini 

and angel hair, are better paired with delicate, 

light-bodied sauces, such as oil. 

Kitchen Glossary 

al dente [al-DEN-tay] 

Meaning “to the tooth,” 

this Italian phrase is often 

used to describe the doneness 

of cooked pasta, but can be 

applied to other foods such 

as vegetables. When pasta is 

cooked al dente, it is tender but 

not soft all the way through. 

safely slice 

hard-skinned squash 

Cut through the tough exterior 

of hard-skinned squash with 

these easy steps. 

1. Stand the squash upright on a 

cutting board. Using a sharp knife 

with a long blade, slice a small piece 

off the side of the squash to create a 

flat surface. Stand the squash on the 

flat cut side and slice the squash in 

half. Now you can peel the squash, 

if desired, using a vegetable peeler 

and scoop out the seeds. 

2. Place the squash on the flat 

cut side and slice in half again. 

Continue to cut into desired pieces, 

always placing the squash on a flat 

cut side. Repeat with the other half 

of the squash. 

choose the right apple 

When cooking with apples, it’s important to pick the right variety for the job. Use our handy 

chart to find out which types will shine in your favourite dishes. 

pick it make it why it works 

Granny Smith, 

Northern Spy, Fuji, 

Pink Lady 

McIntosh, Gala 

Pies, crumbles 

Applesauce 

Thanks to their sturdiness, 

these apples aren’t as affected by 

oven heat, so they stay firm and 

intact when baked. 

These varieties break down easily 

when cooked and stay sweet. 

Cortland, 

Golden Delicious 

Salads 

Resistant to browning, these types 

will stay bright, white and crisp in 

a salad. 

42 Inspired | FALL 2010

don’t let dried fruit 

dry out your baking 

In our Fruit, Spice & Everything Nice 

story (page 34), we used a variety of 

dried fruits to add great flavour and 

texture. The down side is that dried fruit 

can absorb moisture as they cook. To 

keep your treats moist, soak dried fruit 

in hot water for 10 min. before adding 

them to the batter or dough. 

streusel school 

A streusel is a sweet, crumbly 

topping sprinkled on cakes, 

muffins, breads and coffee 

cakes. It’s traditionally made by 

combining flour, sugar, butter 

and spices, but we added pecan 

pieces for some extra texture in 

our Blueberry & Brown Butter 

Squares on page 34. The key 

to a perfectly crumbled topping 

is cold butter. If you have very 

warm hands, use two knives 

or a pastry cutter to mix 

the ingredients. 

chef q&a 

squash soup 911 

Q: I tried making butternut squash soup, but it didn’t appear to have 

the right consistency. It was lumpy and thick. It tasted fine, but 

how can I make it look more appetizing? -Bene 

A: For a smooth texture, purée it using a hand-held blender and, using a 

spoon, pass it through a mesh sieve. Once puréed, if your soup appears 

too thick, adjust it by blending in: vegetable or chicken broth, milk, 

water or a touch of heavy cream. If your soup is too thin, simmer over 

low heat to reduce or incorporate a roux of cooked butter and flour, 

whisking until thickened. For a great squash recipe visit inspired.ca and 

search “squash soup” in our Recipe Finder. -Chef Ryan Skelton 

snack on squash seeds 

We like to roast all types of squash 

seeds – not just pumpkin. Simply scoop 

seeds out of the squash and give them a 

rinse. After drying, drizzle with a bit of 

olive oil and a sprinkle of salt and pepper 

(or cayenne or paprika, if you’re feeling 

adventurous!) and bake until golden 

brown (about 15 min. at 350°F/180°C). 

go online Got a cooking question? Go to Chef 

Q&A at sobeys.com/inspiration and ask away. 


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the best of compliments.ca 

Check out compliments.ca and take advantage of great tools to make meal planning easier. You can rate and review 

products and recipes, add your favourites to your recipe box and create weekly shopping lists to keep you organized.

last bite 

We gave this classic comfort soup a modern twist, 

lightening up the cream and butter to allow the 

mushrooms to shine. We can’t think of a better 

way to welcome fall. 

Cream of Mushroom Soup 

PREP TIME: 10 min. Total TIme: 30 min. Serves: 4 


2 pkgs (16 oz/454 g) Compliments Organic Whole 

White Mushrooms, sliced 

1 tbsp (15 mL) unsalted butter 

1 / 2 onion, diced finely 

2 tsp (10 mL) Sensations by Compliments 

Roasted Garlic Seasoning Paste 

2 tbsp (30 mL) all-purpose flour 

3 cups (750 mL) Compliments Chicken 

Broth, 30% Less Sodium 



1 / 2 tsp (2 mL) fresh Compliments Thyme 

leaves, chopped 

2 tbsp (30 mL) 35% whipping cream 

4 tsp (20 mL) chives, cut on the 

diagonal, for garnish 

1 / 2 cup (125 mL) plain croutons 

1. Heat oil in a large saucepan set over 

medium heat. Add mushrooms and sauté 

until tender; remove from pan and reserve. 

In the same pan, heat butter over medium. 

Add onion and sauté until softened, then 

add garlic paste. 

2. Sprinkle flour over vegetables and stir until 

a paste forms. Gradually stir in broth until flour 

dissolves. Bring to a simmer, stirring constantly, 

until soup begins to thicken. Add half of the 

reserved mushrooms and their accumulated 

juices. Reduce heat to low and simmer for 10 min. 

3. Using a hand-held or stand blender, purée soup 

until smooth (fill a stand blender only halfway and 

hold lid in place with a tea towel while blending). 

4. Stir in remaining mushrooms, salt, pepper and 

thyme, and bring soup up to a simmer. Remove from 

heat, stir in cream, garnish with chives, top with 

croutons and serve. 

per serving ( 1 / 4 OF THE RECIPE): 210 calories, 



630 mg sodium 

SOUP 

STARTERS 

Compliments Organic Whole 

White Mushrooms, 227 g 

Sensations by Compliments Roasted 

Garlic Seasoning Paste, 115 g 

Compliments Thyme 

go online Visit inspired.ca and 

be the first to rate this recipe! 


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products found in-store may be different from packaging shown in the magazine. Prices in effect Friday, September 10, 2010 to Thursday, November 4, 2010. Prices correct at time of print. 

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fresh ideas - Inspired.ca

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