spring_mag_2013_web - Longos.com

easy healthy deliciousSimply DeliciousOur healthy eating guideSpring Get-togethersA mix ‘n’ match menuCitri-liciousAdd a splash of sunshineSpring 2013, Free Issue

Discover our newArtisanal BreadThe Swiss TwistWe at Longo’s love to travel the globe and explore close to home to bring youthe most exciting food finds. On our latest adventure, we found ourselves inEurope, dining on the most heavenly crusty bread. We brought this idea home andin keeping with its Swiss roots we ferment the dough for longer than a typicalbread and twist the fresh dough by hand to give each Swiss Twist a uniquecrunch and full-flavoured crust.We invite you to try our new Swiss Twist loaves or boule. You’ll fall in love withtheir crunchy yet moist texture, and the added benefit of no artificial flavours,colours or preservatives.How to treat the twistExclusively atfreeSwiss Twist!When you buy aLongo’s SignatureExtra Virgin Olive Oil *Swiss Twist, Reg. $3.99 eachLongo’s Signature Extra VirginOlive Oil, Sicilian, Toscano orSpanish. Reg. $12.99 each,500 mL bottleWhat’s Inside8111924284047535658FeaturesSwap & dropLow salt big tasteLow-fat family favesSnack smarterThe perfectspring mixMake it citri-liciousMake it meatlessGluten-freegoodnessLive well for lessLongo’s in yourcommunityRecipesSoak up the energy of the season and stockyour kitchen with these fresh ideas fromLongo’s brand products• DIY stir-fry sauce & easy beef stir-fry• DIY spice rub & spice rubbed veal chops• DIY BBQ sauce & oven barbecued chickenand mash• DIY bruschetta topping & bruschetta tilapiawith roasted asparagus• Crispy fish with celeriac fries• Mediterranean white bean Caesar salad• Guilt-free pasta florentine• Apricot and couscous stuffed pork chopsCheck out great snack ideas; very simpleand healthy & under 200 calories• Lamb or beef tenderloin with charmoula sauce• Spice crusted pork with red onion chutney• Israeli couscous with cucumber,mint and feta• Wilted arugula with roasted springvegetables• Double ginger yogourt cake• Citrus salmon salad• Citrus sparkler• Greek citrus yogourt mousse• Curry chickpea burgers• Pasta primavera with rosé sauce• Almond and oat squares• Antioxidant super salad• Quinoa peanut butter cookies• Easy anytime pancakes• Donut holes• Almond crusted chicken filletsHealthy Homemade meal plan. We can show youhow to prepare healthy meals and save pennies.Balanced & budget friendly. A top 10 list ofnutient-packed foods that both your wallet andbody will loveIn every issue of experience magazine we sharethe ways in which we are making a positivedifference in the communities we serveTo benefit from its hearty crust, cut the Swiss Twist at an angle with a*Swipe your Thank Youserrated knife. Then serve it warmed and slathered with butter, alongside yourRewards card to receivefavourite artisan cheeses or dipped in your favourite Longo’s Signature oil.free Swiss Twist bread.and respective wineries.4 experience magazine | Spring 2013 experience magazine | Spring 2013 5Offer valid until May 9, 2013Recipes created by Emily Richards,Daphna Rabinovitch, Amy Whitson,Monique van den Wildenberg andMichael Clive. Nutritional analysis byThe Test Kitchen Incorporated andMonique van den Wildenberg.Wine & Beer Pairings by Longo’s TeamExperts, Corks Beer & Wine Bar atLongo’s Leaside. All suggested winesare available to taste at Corks Beer &Wine Bar, or to purchase at the LCBO38Eat local, all year long We work with local growers and farmersyear-round to bring you the best of thebest that Ontario has to offer

Meet ournutrition expertNow Available!Thisissue wouldn’t have been possible withoutconsulting a trusted expert on all that’sgood. Our corporate dietitian, Sandra Saville, RD, isa registered dietitian with over 20 years of knowledgein clinical and community dietetics. After working as ahospital dietitian, Sandra transitioned to a role in healthpromotion and wellness and is currently a member of Dietitians of Canada,the College of Dietitians of Ontario, Dietitians of Canada’s Networks in Media,Consulting and Diabetes, Obesity and Cardiovascular. Passionate about food and itswonderful benefits, Sandra loves to create new recipes and test them on family andfriends. Her motto is “Nutrition for the Best of Health; Food for the Best of Life!’’Do you have a question for a food expert? Throughout March we will have a teamof dietitians offering free one-on-one consultations in select Longo’s stores. Goonline to Longos.com for dates and times.Look for this symbolfor healthy eating tips throughoutthe magazine and in-store.all that’sDEMPSTER’S RECIPES ONLY INCLUDEWHOLESOME dempsters ANDAUTHENTIC INGREDIENTSYOU KNOW AND CAN PRONOUNCE!MealtimeSolutionsfor every scheduleLook for thesesymbols for fresh andaffordable solutions.You like the idea of cooking, butit’s easier to reach for convenience.Longo’s has deliciouslyfresh, ready-to-eat solutionsto help you maintain a balancedlifestyle on the go.6 experience magazine | | Spring 2013There’s nothing like a home-cookedmeal, if only it wasn’t so muchwork. Save time and money withLongo’s exclusive ready-to-cookproducts. Some call it cheating,we call it helping.Love to cook? Longo’s offersonline demos and in-storecooking classes at the Loft. Visitwww.Longos.com for recipes,Loft cooking class schedules andready-to-learn tutorials.®REGISTERED TRADEMARK OF CANADA BREAD COMPANY, LIMITED.getnutritionnaturally www.NaturallyDempsters.ca15371MS_aexperience magazine | Spring 2013 7

Swap& drop5 healthy alternativesIt’sso easy to make easy swapsthroughout your day to save oncalories, fat or sodium. Soak up the energy of theseason and stock your kitchen with these freshideas from Longo’s brand products. Whether it’sa party bite, a quick fix for the family or a stashof secret snacks in your desk drawer, each ideais convenient and prepared with your health inmind. Happy saving!Muffin makeoverStart the day with a delicious low-fat muffin,the healthier swap for baked goods! Theseanytime hunger helpers are completely freeof artificial colours and flavours and provide asource of omega-3 polyunsaturates. Choosefrom Banana, Chocolate Chip, Blueberry,Carrot or Bran. $4.49 each 510 g pkgCrunchy low-cal crispsGot a craving for a crispy snack? Save the calories and swappotato chips for crispy, crunchy Longo’s rustic crisps. With fourflavours – Apricot & Pistachio, Cranberry & Almond, Date &Rosemary and Mango Curry & Cashew – they’re easy to pairwith your favourite Longo’s cheese and compote so you won’tget bored of these in a hurry. $5.99 each 150 g pkgGreat snack ideason page 24Turkey trim downIf you’re on a gluten-free diet, swapsausages with gluten-containing fillersfor Longo’s Low-Fat Turkey Sausage.The added bonus – they’re also lowerin fat. $5.00 each 450 g pkgPermissable pastaRavioli pockets come in many glorious forms, andthis one is not only delicious but ticks all our healthboxes too! Swap meat ravioli with Grilled SundriedTomato, Asiago Cheese & Basil Ravioli. Preparein 10 minutes and add the Longo’s sauce of yourchoice. $5.99 each 500 g pkgSweet and nutritiousWe’re pretty familiar with dried apricotsand bananas, but what about swappingcandy as a “sweet treat” for sweet andflavourful dried cherries and mangoes?They are our favourite two words –“fatfree”– and delicious au naturel or as asweet addition to your favourite salad.$4.99 each 180 g pkgGreat snack ideason page 248 experience magazine | Spring 2013 experience magazine | Spring 2013 9

Low salt BIG tastewestinEnjoy the whole dayThis spring why not give yourself a low-sodium makeover?Doyou have a weakness for saucy dishes? Smokey BBQ chicken perhaps, or a flavourfulpork stir-fry? Food lovers beware! It’s not just the salt shaker that affects oursodium levels, it’s the “hidden” salt found in most sauces and processed foods thatis sending many of us over the limit.So why not Do It Yourself? Using our DIY sauce recipes,you’ll be able to cut back on sodium withoutsacrificing taste. Just as saucy, just asdelicious – with less salt onyour conscience.TMUSED UNDER LICENSE BY WESTON BAKERIES LIMITED. © 2013.04276_LONGOS_HALF_HOR_R2.indd 112-12-11 4:05 PMdubretenDIY stir-fry sauceMake this sauce to use as a marinade andstir-fry sauce. Try it with pork or chicken overnoodles or rice to change it up.Prep: 5 min1/4 cup (60 mL) rice vinegar1/4 cup (60 mL) orange juice1 1/2 tsp (7 mL) ground ginger1/2 tsp (2 mL) ground coriander2 cloves garlic, finely grated orrasped1/2 tsp (2 mL) Longo’s chili flakes1/2 cup (125 mL) no salt added beef broth1 tbsp (15 mL) Western Family cornstarchIn a large bowl, whisk together vinegar,orange juice, ginger, coriander, garlic andchili flakes. Add beef broth and whisk incornstarch.Makes about 3/4 cup (175 mL).Per serving (1/4 recipe): 31 calories;1 g protein; 0 g fat; 6 g carbohydrate;0 g fibre; 16 mg sodiumEasy beef stir-fryPrep: 15 min, Cook: 20 min1 lb (454 g) beef stir-fry stripsDIY stir-fry sauce (see recipe)1 tbsp (15 mL) Longo’s canola oil1 onion, thinly sliced1 large carrot, thinly sliced1 red pepper, sliced3 cups (750 mL) broccoli florets4 oz (125 g) Western Family spaghetti,cookedAdd beef strips to bowl and stir in 1/4 cup(60 mL) of stir-fry sauce to coat; let standfor 10 minutes.In a large, nonstick skillet, heat oil overmedium-high heat and sauté onion, carrot,pepper and broccoli for about 5 minutes oruntil tender crisp. Remove to a bowl.Recipe continued on page 1210 experience magazine | Spring 2013experience magazine | Spring 201311

Recipe continued from page 11Return skillet to heat and sauté beef in smallbatches for about 4 minutes or until browned.Add vegetables and browned beef and stir tocombine.Pour remaining sauce into pan and cook, stirringfor about 2 minutes or until thickened andglossy. Serve over spaghetti.Makes 4 servings.Tip: In a large pot of boiling, salted water,cook spaghetti for about 8 minutes or until aldente. Drain and drizzle with some canola oiland set aside until ready to use. Alternatively,let cool slightly, place in a resealable bag andrefrigerate for up to 3 days. Reheat whenready to use.Per serving (1/4 recipe): 369 calories;32 g protein; 8 g fat; 43 g carbohydrate;5 g fibre; 105 mg sodiumDIY spice rubBy making your own spice rub, you controlhow coarse or fine you want it and controlthe flavour. Keep the spice rub in a sealedcontainer for up to 1 month. Great for asimple weeknight meal.Prep: 5 min2 tbsp (30 mL) each mustard and corianderseeds2 tsp (10 mL) Longo’s black peppercorns1 tsp (5 mL) each fennel and dill seeds1 tbsp (15 mL) dried thyme leaves1 tbsp (15 mL) Longo’s paprika1 tsp (5 mL) each onion and garlic powder1 tsp (5 mL) Longo’s chili flakesUsing a mortar and pestle or in a strong, resealablebag, combine mustard seeds, corianderseeds, peppercorns, fennel seeds and dillseeds. Crush seeds coarsely to combine. Addthyme, paprika, onion powder, garlic powderand chili flakes.Makes 1/2 cup (125 mL).Per serving (1 tbsp/15 mL): 30 calories;1 g protein; 1 g fat; 3 g carbohydrate;2 g fibre; 1 mg sodiumSpice rubbed veal chopsPrep: 10 min, Cook: 10 min4 veal loin chops, about 1 1/4 lb (600 g)1 tbsp (15 mL) Longo’s extra virgin olive oil3 tbsp (45 mL) DIY Spice Rub (see recipe)1 zucchini1 large carrot1 tsp (5 mL) grated lemon rind1 tbsp (15 mL) Western Family lemon juicePinch Longo’s freshly ground black pepper2 tbsp (30 mL) chopped Longo’s fresh mintRub veal chops with 1 tsp (5 mL) oil andsprinkle both sides with spice rub; set aside.Using a vegetable peeler, make long ribbons/strips from zucchini and carrot; place in a largebowl. Toss with remaining oil, lemon rind, juice,pepper and mint; set aside.Place veal chops onto greased grill overmedium-high heat and grill for about 4 minutesper side or until a hint of pink remains. Servealongside zucchini and carrot ribbons.Makes 4 servings.Per serving (1/4 recipe): 264 calories;33 g protein; 11 g fat; 7 g carbohydrate;3 g fibre; 108 mg sodiumDIY BBQ sauceCreating a tasty barbecue sauce is perfectfor drizzling over tender chicken and mashedpotatoes. Make the barbecue sauce aheadand keep it in the refrigerator to add to otherfavourite meals like steaks or chops duringyour busy weeknights.Prep: 10 min Cook: 15 min2 tsp (10 mL) Longo’s canola oil1 onion, finely chopped4 cloves garlic, minced1 tbsp (15 mL) chili powder2 tsp (10 mL) smoked paprika1 tsp (5 mL) each dry mustard and driedthyme leaves1/2 tsp (2 mL) cayenne pepper1 can (28 oz/796 mL) Longo’s dicedtomatoes1/3 cup (75 mL) cider vinegar1/3 cup (75 mL) packed brown sugarIn a saucepan, heat oil over medium heat andcook onion and garlic for 3 minutes or untilsoftened. Stir in chili powder, paprika, mustard,thyme and cayenne; cook for 1 minute.Add tomatoes, vinegar and sugar and stir tocombine. Bring to a boil; simmer for about 20minutes or until thickened slightly. Let cool abit then scrape into blender and purée untilsmooth.Makes about 4 cups (1 L).Per serving (1/4 cup/60 mL): 43 calories;1 g protein; 1 g fat; 8 g carbohydrate;1 g fibre; 13 mg sodiumOven barbecued chicken and mashPrep: 15 min, Cook: 1 hr12 chicken drumsticks, skins removed,about 3 lb (1.5 kg)2 cups (500 mL) DIY BBQ Sauce(see recipe)2 1/2 lbs (1.25 kg) yellow-fleshed potatoes,peeled and cubed1 cup (250 mL) buttermilk3 tbsp (45 mL) chopped Longo’s freshchives2 cloves garlic, minced1/4 tsp (1 mL) Longo’s freshly groundblack pepperPlace drumsticks in a roasting pan and tosswith barbecue sauce to coat evenly. Cover andbake in 400°F (200°C) oven for 30 minutes.Uncover and cook for about 20 minutes oruntil juices run clear and sauce is thickened.Meanwhile, in a large pot of water, boilpotatoes for about 20 minutes or until verytender. Drain well and return to pot. Add buttermilk,chives, garlic and pepper. Using potatomasher, mash potatoes until smooth. Servewith chicken drumsticks.Makes 6 servings.Per serving (2 drumsticks with mash):357 calories; 27 g protein; 8 g fat;44 g carbohydrate; 3 g fibre; 129 mg sodiumShake thesalt habitFrom our DietitianKnow your numbers. Read foodlabels. Choose products that containless than 15% daily value of sodium.Source: Health CanadaUse sharp flavours. Instead of usingsalt, add flavour with Longo’s freshherbs and spices, vinegars, a squeezeof fresh lemon, lime, orange, garlic,grated ginger or onions.Rinse! Rinse canned beans, lentilsand vegetables to remove excess salt.Resist the pinch. Cook hot cereal,pasta and rice, homemade soups andstews without salt.Think beyond the shaker. Taste foodbefore you add any salt; you may findit doesn’t need it.Be natural. Enjoy nature’s low-sodiumfruits and vegetables.Adequate intake of sodiumAdults 1500 mgChildren 1000-1500 mg*Upper limit for sodium: People aged 14years and over should not consume morethan 2300 mg sodium per day.* Consult yourhealthcare provider regarding your specificsodium requirements.*Reference: Dietary Reference Intakes forWater, Potassium, Sodium, Chloride, andSulfate. The National Academies Press, 2005.all that’sEnjoy meals prepared athome more often. TheseDIY recipes are greatalternatives to highsodiumrestaurantmeals.weeknight crunch$3.21per serving12 experience magazine | Spring 2013experience magazine | Spring 201313

DIY bruschetta toppingAdding bruschetta to this simple fish dishadds great colour and texture. Serve it withseasonal asparagus.Prep: 5 min2 vine-ripened tomatoes, diced3 tbsp (45 mL) finely chopped sweetonion2 large cloves garlic, minced3 tbsp (45 mL) chopped fresh parsley1 tbsp (15 mL) Longo’s dried oregano1/4 tsp (1 mL) Longo’s freshly ground blackpepper1 tbsp (15 mL) Longo’s extra virgin olive oilIn a bowl, combine tomatoes, onion, garlic,parsley, oregano and pepper. Drizzle with oiland stir to combine.Makes about 2 cups (500 mL).Per serving (1/4 recipe): 52 calories; 1 gprotein; 4 g fat; 5 g carbohydrate; 1 g fibre;6 mg sodiumBruschetta tilapia with roastedasparagusPrep: 15 min, Cook: 10 min4 tilapia fillets, about 1 1/2 lb(680 g) totalDIY Bruschetta Topping (see recipe)Roasted Asparagus:1 bunch thin asparagus, about 1 lb (454 g)1 tsp (5 mL) Longo’s extra virgin olive oilPinch Longo’s freshly ground black pepperPreheat oven to 425°F (220°C). Line two bakingsheets with parchment paper.Roasted Asparagus: Snap woody ends off asparagus.Place on one of the prepared bakingsheets. Drizzle with oil. Sprinkle with pepper.Place tilapia on the other prepared bakingsheet. Spoon bruschetta mixture evenly overtop of tilapia.Place asparagus on bottom oven rack andtilapia on top rack. Bake for 10 to 12 minutesor until fish flakes easily when tested witha fork.If the asparagus is particularly thick, removefish and bake asparagus 5 minutes longer.Makes 4 servings.Per serving (1/4 recipe): 239 calories;34 g protein; 9 g fat; 9 g carbohydrate;3 g fibre; 128 mg sodiumWe ve got you covered.BreakfastOn the gomidday snackbrunchEvery Meal. Every Time. Everywhere.It’s time to have your gluten-free and eat it too. Midnight snack, post-workout meal,potluck casserole – we’ve got you covered with your favorite GF certified brands.Look for Glutino and Udi’sGluten Free Foods at your local Longo’s Store.LunchDinner Dessert late night snackTry our ready-to-eat version.Longo’s bruschetta tilapia wihroasted asparagus availablein the Kitchen.Made fresh and ready tocook at home. Fresh tilapiawith bruschetta toppingavailable in theSeafood department.Ready to learn.Longos.com/learnit+Visit us on the web!www.udisglutenfree.com & www.glutino.com14 experience magazine | | Spring 2013experience magazine | Spring 201315

Who says‘tasty’ and ‘healthy’ can’tlive in the same box?low-fatfamily favesWhether you’re after a smaller waistlineor trying to eat healthier as a family,keeping a check on the fat you consume isalways a good idea. Not all dietary fat isvillainous. In fact, unsaturated “healthy” fatsfound in olive oil, nuts, avocado and salmonare the good guys when consumed inmoderation. Low fat needn’t mean lowsatisfaction and we’ve made over sometasty family favourites to prove it!Certainly not us. At Nature’s Path we do things differently which is why all our barsare organic, über-delicious and made with the very best ingredients nature has to offer.What else would you expect from an independent, family-run company full of granola-heads?Nature’s Path Organic.Eat well. Do good.www.naturespath.comB:8.25”T:8”S:7.5”0171_Longos_Nov2011.indd 1File Name (if different):Version: 1 Artist: BFStart your day off right.ob Name: 0171_Longos_Nov2011ocation: marketing:Macintosh Files:Ads:Publications:Consumer:CDN:Longos:0171_Longos_Nov2011:0171_Longos_Nov2011.inddate: December 1, 2011 9:52 AMevisions Made: Still Required: ~ Notes: ~11-12-01 10:10 AMNutritious energy to get you going TM *Made with 100%Canadian oats. Get recipes at quakeroats.ca.18 experience magazine | Spring 2013*Source of energyCrispy fish with celeriac friesIn this classic dinner makeover, the haddockgets its crunchy coating from a fluffy eggwhite batter and Panko bread crumbs ratherthan deep-frying. Celeriac root fries are atasty way to introduce a new vegetable toyour family.Prep: 15 min, Cook: 20 min2 celeriac (celery root)1 tbsp (15 mL) Longo’s extra virgin olive oil1/2 tsp (2 mL) Longo’s sea salt, divided1/2 tsp (2 mL) freshly ground black pepper,dividedPinch smoked or sweet paprika (optional)6 fresh or thawed frozen haddockfillets/loins, about 1 3/4 lb (800 g)2 egg whites2 tbsp (25 mL) Western Family lightmayonnaise2 tsp (10 mL) Western Family DijonmustardS:4.75”T:5.25”B:5.5”2 cups (500 mL) Panko bread crumbs2 tbsp (25 mL) chopped fresh Longo’sparsley leavesPreheat oven to 425°F (220°C) and arrange theracks in the upper and lower thirds of the oven.Meanwhile, peel celeriac and slice into1/2-inch (1 cm) thick slices; cut slices into1/2-inch (1 cm) thick “fries.” In a large bowl,toss fries with oil, half each salt and pepperand paprika (if using); spread out on a parchmentpaper–lined baking sheet. Bake on theupper rack for 10 minutes.Meanwhile, slice haddock fillets/loins lengthwiseinto sticks. In a bowl, whisk egg whitesuntil very fluffy; blend in mayonnaise andDijon mustard. In a separate, shallow bowl,stir bread crumbs with parsley and remainingsalt and pepper. Dip the fish into egg whitemixture then coat in bread crumbs. Arrangefish on a parchment paper–lined baking sheet.(Discard any leftover crumbs.)Turn fries over on baking sheet; transfer tothe lower rack. Arrange fish on the upper rack.Bake for 10 minutes or until fish flakes lightlywhen tested with a fork and celeriac is tenderand browned.Makes 6 servings.Per serving (1/6 recipe/267 g): 256 calories;26 g protein; 5 g fat; 25 g carbohydrate;3 g fibre; 451 mg sodiumTip: Make a lower calorie tartar sauce toserve with the fish. Blend 1/3 cup (75 mL)low-fat plain yogourt with 2 tbsp (25 mL) eachlight mayonnaise and finely chopped dill pickleor sweet green relish and 1 tsp (5 mL) Dijonmustard until well combined.Substitution: A good substitution for thehaddock is cod fillets.experience magazine | Spring 201319

Mediterranean white beanCaesar saladPuréed canned beans add body to this lowerfatdressing without compromising on flavour.The crumb-coated chicken cubes resemblecroutons and are a fun twist on the traditionalchicken Caesar.Prep: 20 min, Cook: 5 min1 can (19 oz/540 mL) Western Familywhite kidney beans, drained andrinsed1/4 cup (50 mL) finely grated Parmesancheese, divided2 large cloves garlic3 tbsp (45 mL) Western Family lightmayonnaise2 tbsp (25 mL) Western Family lemon juice1 tbsp (15 mL) Western Family Dijonmustard1 tbsp (15 mL) white wine vinegar1/4 tsp (1 mL) each Longo’s freshly groundblack pepper and sea salt (optional)2 tbsp (25 mL) dry, seasoned breadcrumbs2 boneless, skinless chicken breasts,cubed8 cups (2 L) torn romaine lettuce2 tbsp (30 mL) chopped sun-dried tomatoesMeasure out 1/2 cup (125 mL) beans; transferto a blender or food processor. Add 2 tbsp(25 mL) Parmesan cheese, garlic, mayonnaise,lemon juice, mustard, vinegar, salt and pepperand blend until smooth. (Make ahead:Reserve dressing in an airtight container forup to 2 days.) Makes 1 cup (250 mL) dressing.In a bowl, stir remaining Parmesan cheesewith bread crumbs. Toss with the cubedchicken. Lightly coat a large, nonstick skilletwith cooking spray; set over medium-highheat. Add chicken. Cook, turning the cubes asneeded, for 5 minutes or until nicely brownedand cooked through.Toss lettuce with remaining beans, chicken, sundriedtomatoes and enough dressing to coat.Makes 4 servings (10 cups/2.5 L).Per serving (1/4 recipe/334 g): 325 calories;36 g protein; 8 g fat; 27 g carbohydrate;8 g fibre; 552 mg sodiumTip: Omit the chicken “croutons” for avegetarian main course.Guilt-free pasta florentineThis speedy weeknight pasta toss featurescottage cheese instead of a traditional creamsauce for lower fat and extra protein.Prep: 7 min, Cook: 15 min12 oz (375 g) Western Family rotini(about 5 cups/1.25 L)1 tub (500 g) 1% cottage cheese4 oz (125 mL) Longo’s Black Forest hamsteak, diced3 cloves garlic, grated1 pkg (156 g) Longo’s baby spinach (about8 cups/2 L)1/3 cup (75 mL) grated Parmesan cheese1/4 tsp (1 mL) freshly ground black pepperand freshly grated nutmegCook rotini in a large pot of boiling water for8 minutes. Reserve about 1 cup (250 mL)pasta water and drain pasta well.Return the pot to the burner; adjust the heatto medium-high. Add cottage cheese, hamand garlic. Cook for 5 minutes, stirring often.Add hot, cooked pasta and spinach to thepot. Cook, stirring often, for 2 minutes or untilheated through and well coated. Stir in Parmesancheese, pepper and nutmeg. Adjustthe consistency as needed with reservedpasta water.Makes 6 servings (6 cups/1.5 L).Per serving (1/6 recipe/217 g/1 cup):336 calories; 23 g protein; 4 g fat;50 g carbohydrate; 2 g fibre;498 mg sodiumTip: For a smoother sauce, purée the cottagecheese in a blender or food processor beforeadding to the pot.Tips to reducefat in your dietFrom our DietitianTrim the fat. Select lean and extralean cuts of meat, including round,striploin, sirloin, tenderloin, rumproast, and lean and extra leanground meat and poultry. Opt forskinless poultry.Shop smart. Choose low-fat dairyproducts and canned fish packed inwater or broth rather than oil.Season meals. Use Longo’s freshherbs and spices rather thanadding lots of fat.Cook with care. Use low-fatcooking methods like baking,broiling, grilling, microwaving,poaching, stir-frying and steaming.Be creative. Experiment withmuffin, cake, quick bread andcookie recipes by reducing thefat and substituting puréed fruitsand vegetables like unsweetenedapplesauce, bananas, pumpkin,squash, zucchini or sweet potato.Put it aside. Serve sauces andsalad dressings on the side, anddip each forkful for portion controland flavour in every bite.weeknight crunch$2.25per servingall that’sLow fat does not mean “no fat”.Eating Well with Canada’s FoodGuide recommendsconsuming a smallamount – 2 to 3 Tbsp.(30 to 45 mL) – ofunsaturated fateach day.20 experience magazine | Spring 2013experience magazine | Spring 201321

Apricot and couscous stuffedpork chopsLean pork, little additional fat and roastingtranslates to a refreshing low-fat twist ondinner.Prep: 20 min, Cook: 40 min6 Longo’s dried apricots, diced2 green onions, finely chopped1 tbsp (15 mL) chopped Longo’s freshthyme1/4 tsp (1 mL) Longo’s freshly groundblack pepper1/2 cup (125 mL) Longo’s Golden Couscous3/4 cup (180 mL) no salt added chicken orvegetable broth, hot3 tbsp (45 mL) grainy mustard, divided2 tbsp (25 mL) Longo’s pure maple syrup2 cups (500 mL) Brussels sprouts, trimmedand halved3 large carrots, peeled and sliced1/2-inch (2.5 cm) thickPinch Longo’s sea salt4 boneless pork loin chops, about1 1/4 lb (568 g) totalIn a shallow, heatproof bowl, stir togetherapricots, onions, thyme, pepper and couscous.Pour broth over top to cover and stir to combine.Cover and let stand for about 5 minutesor until broth is absorbed. Stir in 1 tbsp (15 mL)mustard. Set aside to cool slightly.Blend remaining mustard with maple syrup.Toss half of this mixture with sprouts andcarrots; spread out on a foil-lined baking sheet.Season with salt. Roast in a preheated 350°F(180°C) oven for 20 minutes.Meanwhile, insert the tip of a sharp knifeinto the side of each pork chop, parallel tothe cutting surface, going about 3/4 of theway through. Move the knife back and forthgently to form a pocket. Fill each pocket withcouscous mixture. Spread pork chops withremaining mustard mixture. Transfer anyremaining couscous to a small, lightly greasedcasserole dish.Push carrots and sprouts to one side of thebaking sheet; add pork chops and roast forabout 20 additional minutes or until meatthermometer reaches 160°F (71°C) or hintof pink remains in pork and vegetables aretender. Broil pork chops for about 1 minute oruntil lightly golden. Remove from oven. Warmremaining couscous alongside meat during thelast 10 minutes of roasting.Makes 4 cups (1 L) vegetables and 1 cup (250mL) additional couscous.Per serving (1/4 recipe/310 g): 413 calories;40 g protein; 10 g fat; 41 g carbohydrate;5 g fibre; 432 mg sodiumSign up for cookingclasses today,spaces fill up fast!Cook your way to a healthier you.This spring, why not refresh your diet with healthy living tips from our foodenthusiasts at The Loft? Our upcoming classes will transform your eatingexperience, as inspired by the spring issue of Longo’s experience magazine and“All That’s Good.”• Vibrant veggies• Healthy 30-minute meals• Spa cuisine• Feeling nutty• Gluten-free gourmet• I’ve never tried that veggie before• Spring detoxingClasses take place between March and May, 2013. For details including menus, datesand class locations, pick up the Spring Loft program brochure at one of these stores,or visit Longos.comFor more information, please contact your Loft Coordinator at the following Longo’s Loft locations:Longo’s Aurora650 Wellington St. East, Aurora, ONTel: (905) 726-7928Longo’s Milton1079 Maple Ave., Milton, ONTel: (905) 875-1186Longo’s Bathurst9306 Bathurst St., Vaughan, ONTel: (289) 304-9520Longo’s Maple Leaf Square15 York St., Toronto, ONTel: (416) 366-1717Longo’s Boxgrove98 Copper Creek Dr., Markham, ONTel: (905) 209-7655Longo’s Richmond Hill10870 Yonge St., Richmond Hill, ONTel: (905) 770-7029Longo’s Burloak3455 Wyecroft Rd., Oakville, ONTel: (905) 825-8989Longo’s Leaside93 Laird Dr., Toronto, ONTel: (416) 421-6806Try our ready-to-eat version.Longo’s apricot andcouscous stuffed pork chopsin the Kitchen.Made fresh and ready tocook at home. Apricot andcouscous stuffed pork chopsin available in theMeat department.Ready to learn.Longos.com/learnit22experience magazine | Spring 2013experience magazine | Spring 201323

2Fruity GranolaGoodness1/2 cup Longo’sOrganic Skim Milk+1/3 cup Longo’s MapleAlmond Granola+1/2 cup fresh blueberries3Rustic AvocadoToastsHalf a small avocado+8 Longo’s Mango CurryCashew Rustic Crisps4Choc Chick Mix1/2 cup Longo’s RoastedChickpeas+1 tbsp mini chocolate chips1Healthy HummusDippers1/4 cup Longo’s LemonDill Hummus+1/2 cup sugar snap peas+1 cup grape tomatoesSNACKsmarterWe’ve come up with tasty snackscontaining 200 calories or less, so thatyou can graze without guilt and still watchthe calories.5Banana Almond Bites1 banana+1 tbsp almond buttter6Cherry Berry Yogourt1/2 cup plain0% Greek yogourt+1/4 cup Longo’s DriedCherries8Cheesy CinnamonFlats1/4 cup Longo’s Part SkimRicotta Cheese+4 pieces Longo’sCinnamon Flatbread7Popcorn Parmigiano3 cups air popped popcorn+Sprinkled with 2 tbspfreshly grated Longo’sParmesan Cheese+Pinch fresh ground pepper24 experience magazine | Spring 2013 experience magazine | Spring 2013 25

New!Starbucks ®Steel-Cut Oatmealwith Old-Fashioned OatsEnjoy a hearty blend of steel-cut and old fashioned oats,with maple brown sugar topping.Stop by the Starbucks inside Longo’s and enjoy ournew steel-cut oatmeal with your favourite cup ofStarbucks Blonde Roast coffee.Starbucks.caXPoint.Touch.Click.Get it delivered.Because you have better things to do.© 2013 Starbucks Coffee Company. All rights reserved.26 experience magazine | Spring 2013byexperience magazine | Spring 201327

spring miThe change in weather welcomes a brandnew list of local ingredients to choose from.It’s time to celebrate the freshness and vitality of spring vegetables, getcreative and fill the kitchen with all things lemony, herby and garlicky. And withthe season coinciding with Mother’s Day, Easter and Passover, what betterexcuse for a little casual entertaining?We’ve created a great mix and match menu so you can create that specialspring menu whatever your occasion.Mix ‘n’ MatchSpring MenuFresh starters• Ricotta with pesto and rustic crisps• Buratta with olive oil and toasted hazel nuts• Mozzarella pizzettesMeaty Mains• Lamb or beef tenderloin with charmoula sauce• Spice crusted pork with red onion chutneySimple Sides• Wilted arugula with roasted spring vegetables• Israeli couscous with cucumber, mint and fetaSweet Dessert• Lemon ginger yogourt cake28 experience magazine | Spring 2013 experience magazine | Spring 2013 29

Ricotta with pestoRicotta, pesto and olive oil packs aflavourful punch. Serve with grapetomatoes.starterscheesesStars of the milky wheyBurrataServe with olive oil,toasted hazel nutsand arugula for a realparty piece.Fresh pizzettesTry Buffalo Mozzarellatopped with roasted redpeppers, olives andtearings of fresh basil.The season of fresh cheese is upon us. And by fresh cheesewe mean unripened, rind-free varieties from plain spreadablecream cheese and dessert-friendly ricotta to versatile pastafilata (stretched cheese) such as mozzarella or burrata.Great at the table or in a recipe, the hallmark of a fresh cheeseis its light, delicate, milky perfume, its slightly acidulous tasteand its soft, granular or creamy velvet texture. Whether it’sbreakfast, snack-time or dessert, you can serve fresh Canadiancheeses au naturel, complemented with fresh flavours orworked into your culinary dishes.Forever young and full of lifeAs seen from numerous serving ideas, these cheeses can takeon a culinary life of their own. But how do they begin? Well, atthe beginning of the cheese making process, all cheeses areconsidered fresh cheeses as they are neither fermented norripened. Once the whey has finished the curdling process, thedraining process begins, which allows for a firmer consistencywhile preserving a very high level of moisture, from 60 to 80%,and a reduced level of butterfat, between 0.5 and 30%.RicottaRicotta is a soft Italian cheese that is semi-sweet to mild inflavour. It has a white creamy texture with a mild, milky flavour.It is truly a versatile cheese that can be used in many dishes –from stuffed pastas such as ravioli, tortellini, and cannelloni todesserts such as cream filled cannoli and cheesecake. Ricottacan also be eaten on its own or livened up with the additionof fruit.BurrataOne of the newest and tastiest additions to the pasta filatafamily of cheese is the decadent burrata, meaning “buttered”in Italian. Through stretching, this cheese is formedinto a pouch to which extra mozzarella curds and rich creamare added. When sliced open, the ritagli – the thick butterymixture – spills out, revealing soft, stringy curd and freshcream. Eat burrata plain with bread, in salads and pastas,or as a dessert.Fior’ di latte fresh mozzarellaMozzarella fior’ di latte, a whole milk cheese, is oneoutstanding cheese. What sets it apart from any othermozzarella is its unique taste; a mild and delicate sensationwith a slight hint of tingle on the tongue. Serve this Italianfavourite on sandwiches, tarts, burgers and more for aquick and delicious family treat.100% Canadian milkLook for the 100% Canadian Milk symbol on your dairyproducts. It’s a seal of origin that guarantees that the dairyproducts you buy are made from cow’s milk produced righthere in Canada; a milk that is known for its quality, safety,purity and great taste. When you buy products that bearthe symbol, you can feel confident that you are making theright choice for you and your family and feel pride in thefact that you are supporting Canadian dairy farmers andCanada’s economy.Swiss twist breadOur new hand-twisted loaf has aunique crunch and full-flavoured crust.RicottaBurrataMozzarellaMastering Mozzarella EventSaturday, March 9thLeaside, 10am - 2pmMeet Angelo Pelosi from Quality Cheese and learnSaturday, March 16thfrom the master as he and Longo’s Certified CheeseAurora, 10am - 2pmMasters take the old world art of hand-stretchingSaturday, March 23rdfresh mozzarella, right to your local Longo’s deli. MildMaple, 10am - 2pmand milky, smooth and silky, this is the freshestSaturday, April 6thmozzarella there is, made entirely with local, naturalBurloak, 10am - 2pmingredients that are 100% fresh. Come by and have ataste of these fresh little balls of heaven.Saturday, April 13th30 experience magazine | Spring 2013Bathurst, 10am - 2pmexperience magazine | | Spring 201331

Lamb or beef tenderloin withcharmoula sauceThis North African sauce, fiery but herby,works well as both a paste to flavour the lambor beef as well as a sauce to accompany it.Prep: 15 min, Cook: 1 hr 45 min1 1/2 cups (375 mL) packed fresh parsleyleaves1/2 cup (125 mL) Longo’s fresh mintleaves1/2 cup (125 mL) Longo’s fresh corianderleaves3 cloves garlic1 tbsp (15 mL) sweet smoked paprika1 tbsp (15 mL) granulated sugar2 tsp (10 mL) ground cumin1/2 tsp (2 mL) each salt and freshlyground black pepperPinch Longo’s hot pepper flakes1 tbsp (15 mL) lemon juice1/4 cup (60 mL) Longo’s extra virginolive oil1 Ontario bone-in leg of lamb,3 1/2 lb (1.6 kg)mainsIn bowl of food processor, combine parsley,mint, coriander, garlic, paprika, sugar, cumin,salt, pepper, hot pepper flakes and lemon juice;pulse until coarse paste forms. Through feedtube, with machine running, pour in oil. Scrapesauce into bowl.Place leg of lamb on rack in roasting pan. Spread1/4 cup (60 mL) of charmoula sauce all overlamb. Cover with foil; refrigerate for at least 6hours or for up to 24 hours. Stir 3 tbsp (45 mL)hot water into remaining charmoula. Cover withplastic wrap and refrigerate for at least 6 hoursor for up to 24 hours.Preheat oven to 350°F (180°C). Bring lamb toroom temperature for 30 minutes.Roast lamb in centre of preheated oven for1 3/4 hours or until meat thermometerregisters 150°F (65°C) for medium-rare, or todesired doneness. Transfer to a platter and tentwith foil; let stand for 15 minutes. Stir pandrippings into reserved charmoula sauce.Carve meat thinly against the grain and servewith charmoula sauce.Makes 8 servings.Per serving (1/8 recipe): 405 calories;28 g protein; 30 g fat; 4 g carbohydrate;1 g fibre; 231 mg sodiumBeef tenderloin variation: Omit lamb leg.Substitute 1 beef tenderloin (about 2 1/2lbs/1.25 kg). Rub charmoula over roast as inrecipe and let marinate. To roast beef, ovensear in 450°F (230°C) oven for 10 minutes.Reduce heat to 275°F (140°C) and roast forabout 1 hour and 45 minutes or until meatthermometer registers 145°F (63°C) formedium rare or until desired doneness. Servewith reserved charmoula sauce.Pairing: Cabernet Sauvignon andSyrah both cut through the richness oflamb beautifully. The 2010 CreeksideLaura’s Red is the best of both worlds– a ripe Cabernet Sauvignon blendedwith Merlot and a splash of Syrah.Spice crusted pork with red onionchutneySpicy, sweet chutney is the ideal accompanimentto the spiced and succulent pork. Readyin less than 2 hours with a chutney that can bemade up to 3 days ahead, this recipe can berelied on for fuss-free entertaining.Prep: 25 min, Cook: 2 hrs1/4 cup (60 mL) light sour cream or mayonnaise4 tsp (20 mL) Longo’s extra virgin olive oil,divided1 tbsp (15 mL) Western Family Dijon mustard2 cloves garlic, minced1/4 tsp (1 mL) salt1 Fresh Ontario boneless pork loin centreroast, 3 1/2 lb (1.6 kg)2 tsp (10 mL) each mustard seeds andcoriander seeds2 tsp (10 mL) cumin seeds and sesameseeds1/2 tsp (2 mL) fennel seeds1 cup (250 mL) fresh bread crumbsRed Onion Chutney:1 tbsp (15 mL) Longo’s extra virgin olive oil2 large red onions, coarsely chopped4 cloves garlic, minced1/4 tsp (1 mL) Longo’s red pepper flakes2/3 cup (150 mL) red wine vinegar2/3 cup (150 mL) packed light brown sugarRed Onion Chutney: In a large non-stickskillet, heat oil over medium heat. Add onions,garlic and red pepper flakes; cook, stirring,for about 20 minutes or until softened andslightly caramelized. Stir in red wine vinegarand brown sugar; cook, stirring, for 5 to 8 minutesor until thick. Set aside to cool to roomtemperature. (Make ahead: Chutney can becovered with plastic wrap and refrigeratedfor up to 3 days. Bring to room temperaturebefore serving.)Stir together sour cream, 1 tsp (5 mL) of theolive oil, mustard, garlic and salt. Spread overtop and sides of pork roast.In a separate bowl or bowl of spice grinder,combine mustard, coriander, cumin, sesameand fennel seeds; crush seeds coarsely. Transferto a bowl; combine with bread crumbs.Pat bread crumb mixture onto pork until wellcoated on all sides. Place on rack in roastingpan. Drizzle remaining oil over bread crumbs.Roast in centre of preheated 325°F (160°C)oven for about 1 hour and 25 minutes to1 hour and 40 minutes or until a meat thermometerinserted in centre registers 155°F(68°C). Transfer pork to platter. Tent with foil;let stand for 10 minutes.Carve meat into thin slices. Serve with RedOnion Chutney.Makes 10 to 12 servings.Per serving (1/10 recipe): 306 calories;29 g protein; 11 g fat; 21 g carbohydrate;1 g fibre; 199 mg sodiumduBreton FarmsAt Longo’s, you can enjoy foods at thepeak of freshness thanks to the reliablelocal farmers that have formed partof our extended family for years.duBreton Farms in St. Jacob’s, Ontariohave an impeccable record for qualityand taste, raising pork without theuse of antibiotics through every singlestage of farming. Instead, the succulentpork you purchase is raised exclusivelyon corn, soybean meal, wheat, breadflour, peas and extruded soybeans –plus dietary supplements includingvitamins and minerals. Tuck in, it’sall good.Risto, Meat Expert,Longo’s LeasideWe are happy to discuss your dinner needs.From roasts to stir-fries and everything inbetween, we’ll make suggestions and evencustom cut meat to your exact specifications.Pairing: Chardonnay is a great match for roast pork, especially with cumin! TawseWinery in Vineland produces excellent chardonnays. A good value option is their2010 Sketches of Niagara Chardonnay, or for a special occasion try their 201032 experience magazine | Spring 2013Quarry Road.experience magazine | Spring 201333

sidesWilted arugula with roastedspring vegetablesDouble ginger yogourt cakeThis low-fat cake packs a pucker of a punch.The lemon and ginger flavours sing throughwhile the cake, made with minimal oil, ismoist and light.Prep: 20 min, Cook: 30 min2 Ontario eggs1 cup (250 mL) low-fat plain yogourt2 tbsp (25 mL) finely grated lemon rind1/4 cup (60 mL) lemon juice1/4 cup (60 mL) canola oil1 tsp (5 mL) vanilla2 1/2 cups (550 mL) sifted cake andpastry flour1/2 cup (125 mL) granulated sugar1/4 cup (60 mL) chopped Longo’scrystallized ginger1 tbsp (15 mL) Western Family bakingpowder1/2 tsp (2 mL) ground ginger1/4 tsp (1 mL) salt1/4 tsp (1 mL) baking sodaTopping:1/2 cup (125 mL) marmalade1/4 cup (60 mL) julienned Longo’scrystallized gingerPreheat oven to 350°F (180°C). Grease an8- or 9-inch (2 L) round baking pan.In a large bowl, whisk together eggs, yogourt,lemon rind and juice, oil and vanilla. In anotherbowl, combine flour, sugar, ginger, baking powder,salt and baking soda. Add flour mixture toyogourt mixture. With a wooden spoon, stir untiljust blended. Scrape mixture into prepared pan.Bake in centre of preheated oven for about30 minutes or until cake springs back whenpressed in the centre and edges are just startingto loosen from the sides of the pan. Cool onrack in pan for 10 minutes.Meanwhile, add marmalade and 1 tbsp (15 mL)of water into a small saucepan set over lowheat. Cook, stirring, for 5 minutes until smooth.Invert cake onto back of jelly roll pan. Invert ontocake plate so that it is upright. Pour marmaladeover top of cake, and spread gently to cover,letting a small amount drip down sides. Garnishwith julienned crystallized ginger. Serve warmor at room temperature the same day.Makes 12 servings.Per serving (1/12 recipe): 266 calories;5 g protein; 6 g fat; 49 g carbohydrate;1 g fibre; 176 mg sodiumIsraeli couscous withcucumber, mint and fetaIsraeli couscous withcucumber, mint and fetaToasting the couscous in a dry skillet beforecooking helps coax out all of its nutty nuances.Prep: 10 min, Cook: 15 min1 1/2 cups (375 mL) Israeli couscous4 cups (1 L) hot water1 Ontario Hothouse Englishcucumber1 yellow bell pepper, chopped1/3 cup (75 mL) chopped Longo’s freshmint3 tbsp (45 mL) chopped Longo’s freshparsley2 tbsp (30 mL) Longo’s extra virgin oliveoil2 tbsp (25 mL) lemon juice1/4 tsp (1 mL) each salt and freshlyground black pepper1/2 cup (125 mL) crumbled feta cheeseIn a large, deep non-stick skillet set over mediumheat, toast couscous, shaking pan often,for 5 minutes. Pour in hot water. Bring to aboil. Boil gently, stirring occasionally, for 10minutes or until tender but firm. Drain; rinseunder cold water.Meanwhile, cut cucumber in half crosswise.Cut each half into thirds lengthwise. Cut inhalf again lengthwise and cut into thick cubes.Transfer cooled couscous to bowl. Gently tossin cucumber, yellow pepper, mint, parsley,olive oil, lemon juice, salt and pepper. Stir inhalf of feta. Top with remaining feta.Makes 8 servings (8 cups/2 L).Per serving (1/8 recipe): 181 calories;6 g protein; 6 g fat; 27 g carbohydrate;1 g fibre; 180 mg sodiumWilted arugula with roasted springvegetablesSide dish or warm salad? You be the judge.Either way, this garlicky combination ischockablock full of flavour and texture.Prep: 20 min, Cook: 45 min1 head small Ontario cauliflower,trimmed and cut into florets (about6 cups/1.5 L)1 each Ontario Hothouse red,yellow and orange bell pepper, slicedlengthwise1 bunch Ontario asparagus, trimmedand cut in half (about 1 lb/454 g)2 tbsp (30 mL) Longo’s extra virgin olive oil1/4 tsp (1 mL) each salt and freshly groundblack pepper6 cups (1.5 L) Longo’s baby arugulaGarlic Dressing:3 cloves garlic, rasped or grated1 tsp (5 mL) finely grated lemon rind2 tbsp (25 mL) lemon juice1 tbsp (15 mL) Western Family lightmayonnaise1 tsp (5 mL) Western Family Dijonmustard1/2 tsp (2 mL) Worcestershire sauce1 tsp (5 mL) anchovy paste3 tbsp (45 mL) Longo’s extra virginolive oilPinch saltPreheat oven to 425°F. Line a large bakingsheet with parchment paper or foil.Spread cauliflower, red, yellow and orangepeppers, and asparagus, onto prepared bakingsheet. Drizzle with olive oil, sprinkle with saltand pepper and toss to coat. Roast in centreof preheated oven for 40 to 45 minutes oruntil lightly browned and softened.Garlic Dressing: In a bowl, stir together garlic,lemon rind and juice. Whisk in mayonnaise,mustard, Worcestershire sauce and anchovypaste until smooth. Gradually add olive oil,whisking until mixture is emulsified. Stir in salt.Spread arugula onto platter and toss with1 tbsp (15 mL) of the dressing.Toss 3 tbsp (45 mL) of dressing with roastedvegetables and spread over arugula. Servesalad warm or at room temperature, addingremaining salad dressing just before serving.Makes 8 to 10 servings (10 cups/2 1/2 L).Per serving (1/8 recipe): 129 calories;4 g protein; 10 g fat; 10 g carbohydrate;3 g fibre; 202 mg sodiumdessertPairing: Impress your guests byoffering a sweet wine with dessert.The 2010 Cave Spring Indian SummerRiesling with its honeyed aroma andbright acidity would be a lovely matchfor this ginger cake.34 experience magazine | Spring 2013experience magazine | Spring 201335

GOES GREAT WITH CHICKEN AND VEGETABLES,NOT TO MENTION WEEKNIGHTS.CMYCOOKWITHCAMPBELLS.CACMMYCYCMYChicken CacciatorePrep: 30 min Cook Time : 120 min Serves : 41/4 cup all-purpose flour8 (about 20oz./550 g) chicken thighs,bone-in, skin-on1 tbsp canola oil3 strips bacon, chopped1 medium onion, diced6 oz. white mushrooms,chopped1 tbsp chopped garlic1 carton (480 mL) CAMPBELL’SStock First TM Chicken stock1 large tomato, diced1 tbsp fresh rosemary, choppedNEW!1. In a large re-sealable plastic bag toss flour and chickento coat evenly.2. Warm oil in a large heavy bottom ovenproof saucepanor Dutch oven over medium-high heat and cook baconuntil fully cooked. Remove bacon from pan and set aside.3. Add the chicken pieces and brown chicken piecesevenly, about 8-10 minutes. Remove chicken from potand set aside.4. Discard all but 1 tsp of the oil. Add onion and mushroomsand cook until tender, about 5 minutes. Add garlicand cook 1 minute more.5. Add chicken, bacon, stock, diced tomato androsemary and bring to a boil. Cover and bake forabout 90 minutes at 325°F (170°C) oven or untilchicken is very tender and cooked through.6. Remove chicken pieces from pot and ladlevegetables and braising liquid over chicken.Per serving: 360 Calories, 14g Fat, 450mg Sodium, 14g Carbohydrate,2g Dietary Fibre, 33g Protein, 2% Daily Value CalciumK36 experience magazine | Spring 2013 experience magazine | Spring 2013 37© 2013 Campbell Company of Canada

Mini peppersThe perfect party snack, our sweet mini yellow, red andorange peppers are a healthy and colourful addition toyour spring table. For a mouth-watering appetizer, stuffwith goat cheese, drizzle with olive oil and bake. Orsimply add some glossy slices to a fresh salad.Mini cucumbersThese adorable seedless cucumbers are sweet andcrunchy with a beautiful texture. Why not try a tzatzikidip? Just chop one of the cucumbers, mix with naturalyogourt, garlic and a little salt and pepper. Or slice intomedium sized sticks, add a touch of salt and olive oiland serve as is. Kids will love them!Cocktail tomatoesOur cocktail tomatoes are bursting with flavour and dribblingwith seeds thanks to being kept on the vine untilthey’re red and ripe. Eat them as a snack, add them toa pasta or throw them in a salad. And avoid the fridge –tomatoes like comfortable temperatures and lose theirflavour a little when in cooler environments.Eat Local, All Year LongAtLongo’s, we work with local growers and farmers year round to bring you the best of the best that Ontario has to offer.And in order to provide a year-round supply of the fruits and vegetables you love, we grow mini peppers, mini cucumbersand cocktail tomatoes in greenhouses in Niagara and Leamington.Why greenhouses? Because a controllable microclimate, safefrom the frosty elements of winter, means that we can geta head start on growing and delivering the summery foodsyou love in time for your spring table. Tomatoes, cucumbersand peppers are grown in nutrient-rich water instead of soilin a protected growing environment. Plus, all the greenhouseproducts we buy are all natural, and pesticide free “beneficialinsects” are a pesticide-free way of keeping crops healthy.Stepping into one of our greenhouses is a sensory experience.You notice the aroma of luscious, vine-ripened vegetables –it’s almost like being right in the middle of a salad bowl! Andwith plants growing as high as 12’-14’ there’s no short supplyof your favourite ingredients. Here’s what you have to lookforward to this spring.Middle right: Mike Longo, Vice President, Fresh Merchandising confirming quality atHuron Produce in Exeter, Ontario.Bottom left: Mimmo Franzone, Director, Produce & Floral inspecting tomatoes fromBerkel Greenhouse in Simcoe, Ontario.38 experience magazine | Spring 2013 experience magazine | Spring 2013 39

Like!a ray of sunshine, citrus season is in fullswing and you can’t beat a leisurely weekendbreakfast with freshly squeezed orange juice or the invigoratingaroma of lemon zest. Citrus, of course, loves the Californiasun, and the ‘citrus belt’ along the San Joaquin Valley producessome of the juiciest, most perfect tasting fruits that you see atyour local Longo’s. We have long-standing relationships withour Californian growers and love to source all sorts of sensationalvarieties from cara cara and blood oranges to sweetmeyer lemons. With over 50 fruits to choose from, citrusprovides an inspiration to any cook, not to mention a gloriousvitamin C boost. Grate them, slice them, whisk them into azingy tart, serve them in a salad – the culinary possibilitiesare endless.NavelsConsidered the world’s finest oranges for eating, these juicytreats have smooth, finely textured skin, are easy to peel and ajoy to segment and share among friends.Plus, when you pull them apart, you find a partially formed orangeat the blossom end of the fruit – hence the name ‘navel.’Blood orangesTreat yourself to a blast of tart, sugary sunshine. The uniqueblood orange has a dramatic interior that ranges from streakyred to deep maroon, providing both a taste and colour sensation.Showcase its bold segments in a salad, salsa or marmalade oradd its intense flavour to roasted or grilled meat.Cara cara orangesThis seedless navel orange has a vivid orange peel, whichhides a surprisingly delightful pink raspberry-coloured flesh.Its taste is sweet with undertones of sweet cherry, making itthe ideal choice to squeeze into a vinaigrette salad dressing. Ifyou’re feeling adventurous, try making a wonderful, naturallysweet ice cream.MinneolasAlso known as honeybells, these refreshing tangelos can bepicked out of a crowd for their knoblike neck, which actuallymakes them easier to peel. A cross between a tangerine anda grapefruit, their flesh is super juicy, has few to no seedsand a tangy citrus flavour. Eat them out of your hand or trythem in a smoothie.ClementinesThese palm-sized fruits are the tiniest of the mandarins andmake a delicious, colourful treat in a school lunchbox. Add oneto your daily breakfast – a blast of sweet-sharpness will wakeyour senses better than any alarm clock.Meyer lemonsJust one squeeze of a juicy Meyer lemon can take a dish to awhole new flavour level. They have a sweeter and more floraltaste than other lemons and less of a sour tartness. Add afresh slice or two to a glass of water, or if you’re reducing yoursodium or fat intake, squeeze a wedge in place of salt or butter.PomelosPomelos are sweeter and milder than grapefruits and areconsidered to be the “king of the citrus fruit kingdom” fortheir sheer size. Their rosy pink interior, extraordinary textureand incredible fragrance make them a delicious addition tobreakfast, salads or an exotic entrée or dessert.40 experience magazine | | Spring 2013 experience magazine | Spring 201341

Citrus salmon saladBright and fresh, this marinade doubles as a dressingas well to showcase the fresh citrus flavours ofblood orange and lime.Prep: 10 min, Cook: 10 min2 tsp (10 mL) grated orange or blood orange rind1/2 tsp (2 mL) grated lime rind1/4 cup (60 mL) fresh orange or blood orange juice2 tbsp (30 mL) lime juice3 tbsp (45 mL) Longo’s extra virgin olive oil2 tsp (10 mL) Western Family Dijon mustard1 clove garlic, rasped4 Atlantic salmon portions, about 1 1/4 lb(560 g) totalMakes 4 servings.8 cups (2 L) Longo’s spring greens3 tbsp (45 mL) chopped fresh Longo’s basil1 orange, segmentedPinch each Longo’s salt and freshly groundblack pepperIn a shallow dish, whisk together orange and limerinds and juices, 2 tbsp (30 mL) of oil, mustard andgarlic. Remove 3 tbsp (45 mL) of mixture to a smallbowl, and save the rest for dressing. Add salmonto shallow dish and turn to coat; let stand for 10minutes.Place salmon on a greased grill over medium-highheat and grill for about 8 minutes or until it flakeseasily when tested with a fork.Add remaining oil to dressing and toss with springgreens, basil, orange segments, salt and pepper;serve with salmon fillets.Per serving (1/4 recipe): 326 calories;29 g protein; 19 g fat; 11 g carbohydrate;3 g fibre; 221 mg sodiumCitrus sparklerStart your spring off right with a refreshinghit of citrus flavour that includes blood orangejuice. With its ruby red colour and slightlytangy but sweet flavour, it’s a perfect matchwith the fresh mint in this drink.Prep: 5 min1 cup (250 mL) fresh blood orange or caracara orange juice1/4 cup (60 mL) fresh lime juice1/4 cup (60 mL) lightly packed Longo’s freshmint leaves3 tbsp (45 mL) granulated sugarLongo’s carbonated water as desiredIn a small pitcher, stir together orange andlime juices.Place mint leaves in the bottom of a wideglass or bowl and sprinkle with sugar. Usinga muddler or wooden spoon, mash sugar andmint leaves until fragrant and starting to turngreen. Pour juice mixture over top and stiruntil sugar dissolves.Place ice cubes into 2 tall glasses and dividejuice mixture among them equally. Top eachwith as much carbonated water as desired.Makes 2 servings.Per serving (1/2 recipe): 137 calories;1 g protein; 0 g fat; 34 g carbohydrate;0 g fibre; 0 mg sodiumTip: You can strain the mint out of the mixturebefore pouring into glasses and topping withcarbonated water if desired.Greek citrus yogourt mousseA zip from the lemon and sweet bite fromthe orange makes this a delightful, light andrefreshing dessert. Or enjoy it for a snack tobrighten up your day.Prep: 10 min1 tbsp (15 mL) grated Meyer lemon rind1/3 cup (75 mL) granulated sugar2 tbsp (30 mL) Meyer lemon juice1 tub (500 g) 0% Greek plain yogourt1/2 cup (125 mL) 35% whipping cream4 blood oranges, segmentedTopping:2 tbsp (30 mL) granulated sugar2 tsp (10 mL) grated Meyer lemon rindLongo’s fresh mint leaves (garnish)In a small bowl, mix together lemon rind andsugar; set aside.In a large bowl, whisk together lemon juiceand yogourt. Stir in half of the sugar mixture.In another bowl, beat whipping cream usingan electric hand mixer with remaining sugarmixture until stiff peaks. Fold whipped creammixture into yogourt mixture until combined.Spoon half of the mousse among 6 glassesand top with half of the blood orange segments.Repeat layers once; cover and refrigerateuntil ready to serve.Topping: Combine sugar and lemon rind untilwell mixed. Sprinkle over top of blood orangesand garnish with mint leaves before serving.Makes 6 servings.Per serving (1/6 recipe): 201 calories;9 g protein; 7 g fat; 27 g carbohydrate;1 g fibre; 35 mg sodiumTip: Using a serrated knife, cut both ends offthe oranges. Using a sawing motion, cut skinand white pith off and discard. Cut orangesinto segments between membranes anddiscard the pith and skin.Citrus sparklerGreek citrus yogourt mousse42 experience magazine | | Spring 2013 experience magazine | Spring 201343

OFFICIAL SPONSOR OF THE© 2013 NFL International LLC. All NFL-related trademarks are trademarks of the National Football League.NASCAR ® is a registered trademark of the National Association for Stock Car Auto Racing, Inc.Official WINGMAN OFIN CANADASCANFOR YOUR CHANCE TOpintyspubandgrill.com WINWINGSFOR A YEARCultivating great taste. We build strong relationships with growersaround the world, so you get the freshest crops available.44 experience magazine | Spring 2013Whether it’s local or international produce, Longo’s knows every farm and farmer andthe origin of every colourful fruit and vegetable that line our shelves. They all haveone thing in common – optimum flavour and freshness.We follow the harvesting season for all fresh produce and are always looking for thenewest crop to bring to our stores.So when you see the “first crop” symbol, you’ll know that we’ve travelled the worldto source the finest ingredients for your table.In March, the apple and pear growers of Argentina start to harvest their first crops –and we’ll be the first to bring them home to you. From galas and fujis to barletts andanjous, you’ll have a taste of fall in spring.experience magazine | Spring 201345

make itmeatlesswonderful fresh springWith produce on the horizon,there’s no better time to eat your greens,reds and oranges! Whether you’re a lactoovoveggie (consume milk, milk productsand eggs), a pesco vegetarian (eat fish andseafood) or just looking to go meatless fora day, our recipes are easy to prepare andreally hit the spot. Each recipe is packedwith flavour and provides key nutrientsincluding protein, iron, zinc and omega-3fats. With meat-free treats this delicious,we may even convert some carnivores.Curry chickpea burgersVegetarian burgers are full of flavour and makea great weeknight meal.Prep: 25 min, Cook: 12 min3 tbsp (45 mL) Longo’s extra virgin olive oil1 cup (250 mL) finely chopped greenonions1 clove garlic, minced2 cups (500 mL) finely chopped Longo’scremini mushrooms2 tsp (10 mL) curry powder2 1/2 cups (625 mL) canned chickpeas, drainedand rinsed1 egg3/4 cup (175 mL) Panko bread crumbs2 cups (500 mL) Longo’s sliced mushrooms1 tsp (5 mL) Longo’s dried oregano1/4 tsp (1 mL) Longo’s freshly groundblack pepper4 whole grain kaiser rolls, halved andtoasted1 field tomato, sliced thinly (optional)1 cup (250 mL) Longo’s baby arugula(optional)Yogourt Mint Sauce:1/2 cup (125 mL) low-fat plain yogourt1 tbsp (15 mL) finely chopped Longo’sfresh mint1/4 tsp (1 mL) ground cumin1/4 tsp (1 mL) ground corianderIn a large nonstick skillet, heat 1 tbsp (15 mL)oil over medium-high heat; add green onionsand garlic. Cook, stirring, for about 1 minute oruntil soft. Add cremini mushrooms and currypowder and cook, stirring, for about 5 minutes.In bowl of food processor, whirl chickpeasuntil coarse. Add the mushroom mixture, eggand bread crumbs and whirl until combined.Form into 5 patties and refrigerate for 15minutes.Yogourt Mint Sauce: In a small bowl, mixtogether yogourt, mint, cumin and coriander;set aside.Meanwhile, heat 1 tbsp (15 mL) of remainingoil over medium-high heat and cook slicedmushrooms, oregano and pepper for about8 minutes or until golden. Remove to plate.Return skillet to medium heat, heat remainingoil and cook burgers for about 5 minutes perside or until golden brown. Place burgers ontothe toasted kaiser and drizzle with YogourtMint Sauce. Top with mushrooms, tomatoand arugula if desired.Makes 5 servings.Per serving (1/5 recipe): 437 calories;19 g protein; 14 g fat; 60 g carbohydrate;8 g fibre; 408 mg sodiumweeknight crunch$2.13per serving46 Experience magazine | Spring 2013Experience experience magazine | Spring 201347

Pasta primavera with rosé sauceThis easy meal comes together and looks fullof colour with bright vegetables and deliciousLongo’s sauce.Prep: 15 min, Cook: 25 min1 tbsp (15 mL) Longo’s extra virgin olive oil1 small red onion, thinly sliced3 cloves garlic, slivered1 cup (250 mL) Longo’s sliced mushrooms3/4 cup (180 mL) small broccoli florets3/4 cup (180 mL) sliced zucchini1/2 cup (125 mL) coarsely chopped roastedred peppers1/2 cup (125 mL) coarsely chopped cannedartichoke hearts1/4 cup (60 mL) chopped sun-driedtomatoes1 tub (300 mL) Longo’s rosé sauce1 pkg (350 g) Longo’s fresh linguine pasta1/4 cup (60 mL) freshly grated Parmesancheese2 tbsp (30 mL) chopped Longo’s fresh basilIn a medium saucepan, heat oil over mediumheat and cook onion and garlic for 3 minutesor until softened. Add mushrooms, broccoliand zucchini and cook for 3 minutes. Stir inroasted red peppers, artichoke hearts andsun-dried tomatoes and stir to combine; cook,stirring, for 3 minutes to heat through.In another small saucepan or in microwave,heat rosé sauce until steaming and hot.Meanwhile, in a large pot of boiling, saltedwater, cook linguine for 5 minutes or until tenderbut firm. Drain well and return to pot. Pour rosésauce over pasta and toss to combine. Spoonvegetables over top and sprinkle with Parmesancheese and basil to serve.Makes 4 servings.Per serving (1/4 recipe): 281 calories;11 g protein; 7 g fat; 45 g carbohydrate;5 g fibre; 393 mg sodiumAlmond and oat squaresTake these tasty squares when you’re on therun in the morning or serve them for an afterschool snack.Prep: 10 min, Cook: 30 min2 cups (500 mL) Longo’s rolled oats1 cup (250 mL) Longo’s naturalalmonds, toasted and chopped1 cup (250 mL) Longo’s dried cranberries1/2 cup (125 mL) packed brown sugar1 tsp (5 mL) ground cinnamon1 cup (250 mL) unsweetened almond milk1 Granny Smith apple, grated orfinely chopped1 tsp (5 mL) vanilla extractPreheat oven to 350°F (180°C). Prepare a9-inch (2 L) square or 12 x 8-inch rectangular(3 L) pan with parchment paper or cookingspray.In a large mixing bowl, mix together oats,almonds, cranberries, sugar and cinnamon.In another bowl, whisk together almond milk,apple and vanilla. Pour over oat mixture andstir until well combined.Spread the mixture evenly into the preparedbaking pan and press down firmly. Bakefor about 35 minutes or until golden brownand firm. Let cool and refrigerate until firm.Remove from refrigerator and then carefullytransfer to a cutting board to slice into 16squares.Makes 16 squares.Per serving (1 square): 150 calories;3 g protein; 6 g fat; 24 g carbohydrate;3 g fibre; 13 mg sodiumBe a healthyvegetarianFrom our DietitianPack in the protein. Keep up your proteinintake by eating eggs, legumes (beans,lentils and peas), milk and milk products,nuts, quinoa, seeds and soy.Think zinc. Zinc can be found in legumes,nuts, seeds and whole grains.Learn your omega-3s. This important fatis found in some fish, canola oil, groundflaxseed, omega-3 eggs, soybeans andwalnuts.Go with the grain. Vary the grains in yourdiet by serving couscous, quinoa, barley,buckwheat, bulgar and wheat berries.Eat the rainbow. Turn a vegetable into astar with dishes like curried sweet potato,stuffed peppers, veggie stir-fries, soupsand stews.Be veg-occasional. Occasional vegetariansmight like to try bean chili, lentil soup,hummus and vegetable wraps, meatlesssausages or grilled tofu.all that’sVegetarians are at greater riskfor iron deficiency. Foods thatare a good source of iron aredark leafy greens, driedfruits, fortified cereals,legumes, pumpkinseeds and tofu.Try our ready-to-eat version.Longo’s pasta primavera inthe Kitchen.Made fresh and ready tocook at home. Pastaprimavera meal kit availablein the Kitchen.Ready to learn.Longos.com/learnit48Experience magazine | Spring 2013 Experience experience magazine | Spring 201349

Antioxidant super saladGreat texture and colour are added with thiscombination of fresh fruit, grains, nuts andspring greens. Great to pack for lunch or toenjoy with dinner.Prep: 15 min2 tbsp (30 mL) Longo’s extra virgin olive oil2 tbsp (30 mL) Longo’s balsamic vinegar8 cups (2 L) Longo’s spring mix with freshherbs (about 142 g)1/2 cup (125 mL) cooked Longo’s TricolourQuinoa1 1/2 tsp (7 mL) Longo’s flaxseeds1/2 cup (125 mL) fresh mixed berries (suchas raspberries, blueberries orblackberries)2 tbsp (30 mL) Longo’s natural almondsIn a large bowl, drizzle oil and vinegar overspring mix and toss to coat. In a small bowl,stir together quinoa and flaxseeds.Divide greens among 2 bowls and top withquinoa mixture, berries and almonds.Makes 2 servings.Per serving (1/2 recipe): 301 calories;9 g protein; 19 g fat; 30 g carbohydrate;9 g fibre; 145 mg sodiumTip: To get 1/2 cup (125 mL) of cooked quinoa,bring 1/2 cup (125 mL) water and 1/4 cup (60mL) Longo’s tricolour quinoa to a simmer.Reduce heat to low; cover and cook for about15 minutes or until water is absorbed andquinoa is tender. Let cool until ready to use.Raise thesalad baradvantage of the season’sTake crisp vegetables and juicyripe fruits by serving yourself a nutritiousmix at Longo’s Salad Bar. Whether you’reafter a nutritious lunch or a convenientevening side dish, the snack-perfect saladbar displays over 40 colourful ingredientsfrom the freshest foliage to nuts, croutonsand cheeses. Mix and match to yourfamily’s taste or select a pre-made creationprepared daily by our chefs such asan assorted bean salad or pasta salad.OVER ALMONDS50 Experience experience magazine | Spring 2013Youcan blanch them, halve them, flake them, smoke them, chop them,grind them…there is no end to the culinary uses of the almond.Moroccans like them in stews, Indians in curries, French in macaroons, whileyour grandmother likes them just sugar coated. Best news? When eaten inmoderation, dry roasted, unblanched almonds are very nutritious. A 1/4 cup(60 mL) portion of shelled nuts and seeds is one serving of meat and alternativesbased on Canada’s Food Guide. Almonds are quick and convenient to addto meals, for an energizing snack on a busy day or to refuel after a workout. Thealmond options are endless – from almond meal flour, almond milk, almondgranola to just plain almonds. What are you waiting for? Grab a handful.Almond meal can be substituted for flour inTip! baking – the taste and texture is phenomenal.With a fraction of the carbs of wheat flour, almond flourprovides a hearty flavour and consistency without adding allof those empty calories.What is a smart buy?At Longo’s, we believe that smart choices equal a smart lifestyle. In eachissue, we highlight a specific food for its nutritional benefits, versatile natureand overall deliciousness and present you with the facts. With this, you canmake intelligent buying decisions, giving you one more great reason to makeshopping at Longo’s your Fresh Tradition.The winning salad – “Bring on Spring”Did you take part in our Sensational SaladChallenge? We have a Grand Prize winner!Kelly Kasson Burkholder from Oakville– congratulations. Kelly received a $200Longo’s gift card and Loft cooking class fortwo. Her signature “Bring on Spring” saladcreation consists of salmon, shrimp and adollop of seafood salad with marinated veggiesand roasted red peppers – all on a bedof spring greens.Experience experience magazine | Spring 201351

Our family of Longo’sPharmacistsOur pharmacists don’t just dispense prescriptions– they offer a friendly and personal service and can be a valuable source of advice on your health andwell-being. Did you know that there are foods that can have drug interactions such as fruits, dairy products,alcohol and chocolate? Blair Winsor from Morelli’s Guardian Pharmacy reminds us of the potentialinteractions between medications and food, listing some of the culprits. “The significance of thefollowing interactions can vary from person to person,” he says. “If in doubt, avoid thefood and speak to your doctor or pharmacist about switching to a non-interactingmedication.” Here are a few examples of the interactions to watch out for:Blair Winsor,BSc, BSc.Phm, RPhMorelli’s Pharmacistgluten-freeyum!goodnessGrapefruitThere are enzymes in the bodyresponsible for breaking downmedications once they areingested. Grapefruit caninhibit one of theseenzymes and leadto increased levelsof certain drugs.Grapefruit, Orange & Apple JuicesThese fruit juices can affect the amount of certain drugs that areabsorbed into the body. Unlike the above example of grapefruitwhere the amount of medication is increased, this interactionresults in a decreased level of medication and thereby reducesits effectiveness.LicoriceBlack licorice contains glycyrrhizin, whichcan cause potassium levels in the body tofall. When that happens, some people experienceabnormal heart rhythms, high bloodpressure, swelling and fatigue.For more information on whether your medication interacts withfood, please visit or call one of our pharmacies, located withinLongo’s stores. Our pharmacists are always on hand and happyto discuss your prescription or suggest alternate medications ifnecessary. Switching a prescription is a familiar and easy part ofour routine – don’t hesitate to ask.52 experience magazine | Spring 2013Rania,Morelli’s Guardian,BurloakSonny,Morelli’s Guardian,BramptonEltaz,Morelli’s Guardian,AuroraAshraf,Morelli’s Guardian,FairviewHitendra,Morelli’s Guardian,Maple Leaf SquareAnna,Morelli’s Guardian,MarkhamAlvin,Morelli’s Guardian,BoxgroveSamir,Morelli’s Guardian,WalkersBonka,Morelli’s Guardian,LeasideMichael,Maple Medical,MiltonQuinoa peanut butter cookiesThese cookies have the same great flavouryou remember from childhood. Cooked quinoagives them a boost of protein without compromisingthe great taste. For a different texture,try using Western Family Organics crunchypeanut butter.Prep: 20 min, Bake: 15 min2 1/4 cups (560 mL) water1 tsp (5 mL) salt1 cup (250 mL) Longo’s quinoa1 cup (250 mL) Western Family Organicsmooth peanut butter1 cup (250 mL) granulated sugar1/2 cup (125 mL) packed light brown sugar2 eggs1 1/4 cup (300 mL) sorghum flour1/2 cup (125 mL) potato starch1 tsp (5 mL) baking soda1 tsp (5 mL) xanthan gumPreheat oven to 350ºF (180°C). Line a bakingsheet with parchment paper.In a medium saucepan, bring water and salt toa boil. Add quinoa; return to a boil then reduceheat to simmer. Cover and cook for about 15minutes or until all water has absorbed andquinoa is tender. Remove quinoa from pan; setaside to cool.In a large bowl, using an electric mixer, beattogether peanut butter, granulated and brownsugar until smooth. Add eggs, one at a time,and mix well, scraping down sides with aspatula.Tip: Because manufacturers may change product ingredients from time to time, always read foodlabels and product ingredients to check for gluten-containing ingredients, including baking powder.gluten-free diet may sound like aA heavy sentence, but it’s not all badnews for those with celiac disease andgluten intolerant food lovers. From breadsand everyday staples to tasty treats, Longo’scarries an excellent variety of gluten-freegroceries. Here, we’ve put together therecipes that dietitians are most often askedto modify to be free from wheat, barley, ryeand other related gluten-containing cerealgrains. They require little effort, and taste,look and smell like the real deal. You’ll besurprised how good gluten-free can be!In a separate bowl, sift together sorghumflour, potato starch, baking soda and xanthangum. Add to peanut butter mixture then addcooked quinoa. Mix well until dough forms,making sure to scrape down sides of bowl.It will take a few minutes for the dough tocombine.Using 1 tbsp (15 mL) measure, scoop doughinto balls, and flatten slightly. (Mixture willbe slightly sticky.) Bake in preheated ovenfor about 15 minutes until edges are goldenbrown. Let cookies cool on baking sheet for 5minutes then remove and cool completely onwire rack. Repeat with remaining batter.Makes about 4 dozen cookies.Per serving (30 g): 110 calories; 3 g protein;4 g fat; 16 g carbohydrate; 1 g fibre;35 mg sodiumexperience magazine | Spring 201353

Easy anytime pancakesEasy anytime pancakesThese pancakes are delicious, easy to makeand freeze very well. Freeze cooked pancakesbetween layers of parchment paper, and toastin the toaster for a quick weekday breakfast.These pancakes take a little longer to cookand any additional liquid will make them toothin. Try the base recipe or enjoy the variations.Most importantly, don’t forget Longo’smaple syrup.Prep: 5 min, Cook: 12 minBase Recipe:1/2 cup (125 mL) sorghum flour1/4 cup (60 mL) Longo’s ground almonds1/4 cup (60 mL) potato starch2 tbsp (30 mL) granulated sugar1/4 tsp (1 mL) baking powder1/4 tsp (1 mL) baking soda2 eggs2 tbsp (30 mL) Longo’s canola oil1/4 cup (60 mL) almond milkLongo’s maple syrupIn a large bowl, whisk together flour, groundalmonds, potato starch, sugar, baking powderand soda.In a separate bowl, whisk together eggs, oiland almond milk. Slowly pour into the flourmixture until batter is smooth.Heat a large, nonstick skillet over mediumhighheat. Spray with cooking spray. Usinga 1/4 cup (60 mL) ladle, carefully pour batterinto heated pan. Cook pancakes over mediumhighheat. Once bubbles appear on the topsand edges begin to look dry, flip pancakes andcook an additional 2 to 3 minutes.Makes 8 pancakes or 4 servings.Per serving (2 pancakes): 160 calories;5 g protein; 8 g fat; 16 g carbohydrate;1 g fibre; 150 mg sodiumVariations: (These variations will be thick)Apple cinnamon pancakes: Omit canola oiland almond milk from the base recipe andsubstitute 1/2 cup (125 mL) Western Familyunsweetened applesauce. Whisk well and add1 tsp (5 mL) ground cinnamon. Proceed withremainder of recipe.Banana pancakes: Omit canola oil, almondmilk and sorghum flour from the base recipeand substitute 1/4 cup (60 mL) sour creamand 3/4 cup (175 mL) mashed ripe banana and1/2 cup (125 mL) brown rice flour. You mayneed to add a splash of almond milk to thinthe batter slightly. Proceed with the remainderof the recipe. You can also use cottagecheese in place of the sour cream for a reallydecadent version of this pancake.Note: Gluten-free pancakes take longerto cook than regular pancakes. Be patientand watch for the bubbles and drier edgesto know exactly when it’s time to flip yourpancakes to continue cooking. Keep your heaton medium-high only. If the heat is too high,the pancakes will burn on the outside beforethe inside of the pancakes cook.Donut holes1 tsp (5 mL) lemon juice1/2 cup (125 mL) potato starch1/2 cup (125 mL) brown rice flour2 tbsp (30 mL) granulated sugar1/2 tsp (3 mL) xanthan gum1 tsp (5 mL) baking powder1/4 tsp (1 mL) baking soda1 egg1/2 tsp (3 mL) vanilla extract1/2 cup (125 mL) icing sugar to coatIn a 1-cup (250 mL) measuring cup withspout, add milk and lemon juice and let standfor 15 minutes.Preheat oven to 400ºF (200ºC). Spray a minimuffin pan with cooking spray; set aside.In a bowl, combine potato starch, rice flour,sugar, xanthan gum, baking powder andbaking soda. Add egg and vanilla to milkmixture and beat well. Pour milk mixture intoflour mixture and stir until just combined.Using a very small ice cream scoop ora melon ball spoon, drop spoonfuls intoprepared pan, filling each one about two thirdsfull. Bake about 15 minutes or until golden.Remove from oven and let cool in pan for 5minutes. Place icing sugar in a resealable bagand add donut holes. Shake to coat all thedonut holes. Serve immediately.Almond crusted chicken filletsThe breading on these chicken fillets willsatisfy even the pickiest of eaters. In theevent of allergies, substitute your favouritegluten-free crackers or gluten-free corn-flakestyle cereal for the ground almonds or useyour favourite gluten-free bread to make freshbread crumbs. This breading is perfect for vealor pork scallopine or cutlets as well.Prep: 15 min, Cook: 15 min1 pkg (375 g) chicken breast fillets1/2 cup (125 mL) brown rice flour1/2 tsp (2 mL) Italian seasoning1/4 tsp (1 mL) xanthan gum1 tsp (5 mL) salt, divided1 tsp (5 mL) freshly ground black pepper2 eggs2 tbsp (30 mL) water3/4 cup (175 mL) Longo’s ground almonds1/4 cup (60 mL) Longo’s ground flaxseed1/4 cup (60 mL) Longo’s canola oilPat fillets dry with paper towel. On a largeplate, combine brown rice flour with Italianseasoning, xanthan gum, 1/2 tsp (2 mL) salt,and pepper. Place eggs in a shallow bowl, addwater and whisk until eggs are frothy.weeknight crunch$3.15On a separate plate, stir together groundalmonds, flaxseeds and remaining salt.In a large, nonstick skillet, heat oil. Meanwhile,dip one chicken fillet in flour mixtureand shake off excess. Then dip fillet into eggmixture and let excess egg drip off. Finally,dip into almond mixture to coat. Set breadedchicken fillets on a baking sheet until readyto pan-fry. Repeat with remaining fillets.Pan-fry fillets in batches for about 3 minutesper side or until golden, crispy and no longerpink inside. Drain on paper towel. Serve withyour favourite dipping sauce.Makes 4 servings.Per serving (1/4 recipe): 324 calories;31 g protein; 13 g fat; 19 g carbohydrate;4 g fibre; 552 mg sodiumTips: For an even crispier texture, place friedfillets on a wire rack in a 200ºF (93ºC) ovento keep warm. Fillets can be frozen. Simplythaw in refrigerator overnight and reheat inoven at 350ºF (180ºC).Don’t forget to add the xanthan gum to thisrecipe! While it is only a small amount, itkeeps the breading on the chicken and stopsit from crumbling after your first bite!Gluten-freetipsFrom our DietitianEmbrace gluten-free foods.Corn flour, corn meal, corn pasta,flax, millet, potato, plain rice crackers,quinoa, rice, plain nuts and seeds,many milk and milk products, meat,fish, poultry and more!Check the label. Products may havehidden ingredients such as seasoningmixes and soy sauce. Always checkfood labels for gluten containingingredients.Use substitutes. Try cooking withrice, corn, nut or chickpea flour. Enjoyrice pasta, beans, peas and lentils.Don’t forget fibre. Choose plentyof fruits and vegetables, dried fruits,nuts, seeds, flax, quinoa and wild rice.Learn more. For more information,contact your healthcare provider orthe Canadian Celiac Association.Makes 18 donut holes.per servingDonut holesVariation: Add 1 tsp (5 mL) ground cinnamonto the mixture for a great cinnamon taste.These tasty treats fry up just like their glutencounterparts. They are best and delicious right You can also add your favourite flavouringsfrom the oven and can be frozen for future use, right into the batter, such as lemon, maple,that is, if they last that long! You can substitute almond or orange extract. Use 1/2 tsp (2 mL)the lemon and cream and use buttermilk. of either to give these donut holes a new andtasty twist.Prep: 15 min, Cook: 15 minPer serving (1 donut hole): 45 calories;1/2 cup (125 mL) 18% table cream or1 g protein; 0.5 g fat; 10 g carbohydrate;Longo’s Signature organic45 mg sodiumhomogenized milk54 experience magazine | Spring 2013 experience magazine | Spring 201355all that’sFor those with celiac diseaseor a gluten intolerance, followinga gluten-free diet isvital, and it is also importantto consume all of the essentialnutrients, includingcalcium, fibre, folate,iron, vitamins B12and D, and more.

Live well for lessHealthy homemademeal planBalanced &budget friendlyFollow our easy step by stepguide and see the difference!With a little nutritional ‘know how’, careful planning and smartshopping, you and your family can create a well-balanced mealplan without spending a fortune.Many of the things we should be eating the most of – grains,legumes, fruits and vegetables – actually happen to cost theleast and can go a long way. It’s knowing what to do withthem that is often the challenge. From egg-based entrées tofrozen freshness, here is a top-10 list of nutrient-packed foodsthat both your wallet and body will love!123Download our weekly meal plan template fromLongos.com.Using Canada’s Food Guide, plan your week aroundfruit & veg, grains, milk and meat (and alternatives).Go through your pantry, fridge and freezer.Check what’s already there and what needsreplenishing.Go through the weekly and online month-long flyers.Fill in your meals and snacks as followsa. Don’t skip breakfast! Research has shown thatthose who eat breakfast have higher intakes ofcalcium, fibre, iron, riboflavin, zinc and vitaminsA and C. In contrast, adults who skip breakfastconsume more calories, cholesterol and fat.56experience magazine | Spring 2013Family Meal PlanInclude servings fromat least three of thefour food groups.Curry Chickpea BurgerMixed Green Saladtopped with StrawberriesFood Group Breakfast Lunch DinnerVegetables & FruitGrain ProductsMeat & AlternativesAlmond & OatSquaresEgg White Omelette456Include choices fromeach of the four foodgroups.Choose foods that tideyou over until the nextmeal, and balance yourintake through the day.b. Choose your main dish and your sidedishes, incorporating dinner leftovers for lunch.c. Snacks – think of portability and incorporatinghealthy options.Stock up!Stock up on staples on sale such as vegetable oil,vinegar and seasonings.Be flexible!Allow for your family’s dietary restrictions and budgetfor in-store specials and seasonal produce.Create a shopping list.An easy way to do this is through the family meal planon Longos.com.Swiss Twist BreadBruschetta ToppedTilapia1234Canned beans and lentilsWhether you buy kidney, navy or black,beans are affordable and full of healthbenefits. Enjoy them puréed, steepedin soups or tossed in salads. Lentils arealso “nutrition packed nuggets”, delicioussimmered with diced tomatoes andseasonings.Canned salmonCanned salmon is an economical way to consume atleast two servings of fish each week, as recommendedin “Eating Well with Canada’s Food Guide”. Try coldsalmon salad or mix with eggs, milk and whole oats tomake salmon cakes.EggsEggs provide high-quality protein,and are quick to prepare in entréeslike omelettes, frittatas and low-fatquiches. Raw eggs last about threeweeks in the fridge.Frozen: corn, green beans, peas and mixedvegetablesWhen vegetables are not in season, consider thenutritious varieties that are flash frozen at the peak offreshness. This is a cost-effective way to incorporate acolourful variety of produce into your diet.5 10Nuts and seeds (unsalted)High in fibre and protein, a smallhandful of plain nuts and seeds cankeep you energized and help to fightoff hunger.6789Longo’s 100% whole wheat breadChoose bread that is 100% whole grain or wholewheat for an excellent source of fibre and a sourceof B vitamins. It’s a cheap lunch and a muchhealthier choice than white bread.Whole chickenNot only can you enjoy a high-protein family meal,but you can also use the leftoversin sandwiches for lunch. Considerusing the bones to create atasty homemade stock forsoups.Canned tunaCanned tuna is a delicious sourceof protein. Try it in a Salad Niçoise or with freshpineapple and green onions in a pita.Vegetables: potatoes, broccoli& cabbageThere are countless ways toenjoy the fat and cholesterolfreespud. As for broccoli, it’s alow-cal rock star bursting withvitamins. And cabbage leaves canbe enjoyed raw, steamed, boiled,sautéed or as a vegetarian wrap.Fruits: apples & bananasAn apple a day keeps thedoctor and the debt away.Bananas are potassium forpennies.experience magazine | Spring 201357

Longo’s in yourForcommunityus, retailing is about more than quality products and great service. It’s aboutbeing a good neighbour and treating those around us like family. So in everyissue of experience we share the ways in which we are making a positive difference tothe communities we serve, from fundraising events to educational programs.This issue we are focusing on how we support young people, and our long-term, hands-onapproach to help them develop into healthy, productive, independent adults. Here are afew of the charity partnerships we are excited to be involved in.Kids Culinary CommunitySince 2009, Longo’s has been the proud founding partner ofthe Kids Culinary Community. The KCC, in partnership withchef/restaurateur Julia Hanna, aims to educate children on thebenefits of healthy eating and inspire a love of good food. Todate, Longo’s has hosted 61 classes across all of our Loft locationsand celebrated 440 graduates. For information on thislife-changing program, please visit www.kidsculinary.ca.Coast to Coast Against CancerCoast to Coast Against Cancer Foundation is Canada’s onlynational charity devoted to fighting childhood cancer. It ensures100% of receiptable donations go toward improving the survivalrate and quality of life of children and their families impacted by cancer. Fundraisingevents vary from their two cross country events in the fall, to Tour for Kids and TheInside Ride, Canada’s first indoor cycling challenge. Participants in The Inside Ridefrom corporate or educational sectors fundraise to compete in teams on stationarybikes for medals from mileage to costume to spirit to fundraising. Longo’s hasparticipated since 2010 and has raised over $180,000 for children and their familiesliving with and beyond cancer. Since 2007, Longo’s hasbeen a proud food sponsor for Tour for Kids, fueling over500 cyclists. This four-day cycling event raises necessaryfunds and awareness for the three paediatric oncologycamps in Ontario – Camp Trillium, Camp Quality andCamp Oochigeas.Longo’s Inside Ride TeamsKids Culinary Community6 black mission figs, cut in halfsalt and pepper to taste2 tbsp. (30 ml) honey, divided1/4 cup (60 ml) Oikos plain Greek yogurt1 tsp. (5 ml) olive oil1 oz. (30 g) blue cheeseDanoneWARM FIG AND YOGURT CANAPÉS WITH HONEY AND BLUE CHEESEINGREDIENTSDIRECTIONSPORTIONS: 121. Preheat oven to 350°F (180°C).2. Season the figs with salt, pepper and a small drizzle of honey,and place on a rimmed baking sheet.3. Roast in oven for 2 to 3 minutes or until slightly softened.Cool slightly.4. In a small bowl, whisk the yogurt with the olive oil and seasonwith salt and pepper to taste. Place each fig half on an aperitifspoon and top with a dollop of the yogurt mixture.5. Crumble some blue cheese over each fig and drizzle withremaining honey. Finish each canapé with freshly crackedblack pepper.58 experience magazine | Spring 2013experience magazine | Spring 201359

FamilyMediterranean$24 99Less than $4.25 per serving. Serves 6.Free *Longo’s SignatureCrostata withevery family mealdeal.experience magazinePurchase Longo’s 5lb Meat Lasagna, Longo’sGarlic Bread and a Fresh Meals Made Easy Salad Kitand receive a free Longo’s Signature Crostata.Free *5lb Meat LasagnaMediterraneanSalad Kit60 46 *Offer experience effective from magazine March 1 – | May Spring 9, 2013.Longo’s GarlicBreadLongo’s Signature CrostataLemon apple curd on butter baked shortbreadcrust with sweet shredded coconutValued at $9.99. Limited time offer.