ON_E - Inspired.ca

Fall 2011 • inspired.ca 

free! 

FOR THE LOVE OF GOOD FOOD 

cozy 

tofall 

up 

comfort food 

favourites 

pasta, braises, 

cookies & more! 

delicious new 

thanksgiving 

traditions 

smart 

recipes 

to fill your 

freezer 

Pumpkin Curry 

page 32

We know exactly where our 

sockeye salmon comes from. 

And so will you. 

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

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

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

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

 

 

Sensations by Compliments 

Wild Sockeye Salmon Fillets 227 g

Editor Samantha Shepherd 

Deputy Editor Lauren Ferranti-Ballem 

Food Editor Jennifer Low 

Managing Editor Claire Cooper 

Associate Editor Natalia Ksiazek 

Copy Editor Deborah Aldcorn 

Junior Copy Editor Laura Brown 

Editorial Intern Stephanie Sinopoli 

Art Director Ruth Alves 

Senior Designer Mya McNulty 

Designer Dominique Patafio 

Production Designer Joanna Kam 

Production Manager Mira Kosovac 

Publisher Urania Agas 

Account Manager Simone Tai 

Associate Account Manager Jennifer Jones 

Account Coordinator Liz Couto 

Account Intern Meghan Coles 

SOBEYS 

Vice President, Marketing Paul Flinton 

Director of Integrated Marketing Yvonne Graham 

Inspired Marketing Managers Amy Dillon, 

Maria Lundin 

Inspired Marketing Specialist Ryan Shantz 

Digital Marketing Manager Theresa Arrigo 

Digital Marketing Specialist Christie Gutteridge 

Director, Regulatory Affairs Mauricio Bobadilla 

Executive Chefs Bonny Reichert, Ryan Skelton 

Sobeys Atlantic Donalda Buckingham, 

Christene Halliday, Victoria Semple 

Contributors Claudia Bianchi, Martine 

Blackhurst, John Cullen, Ashley Denton, 

Clare Douglas, Angus Fergusson, Lindsay 

Forsey, Alvaro Goveia, David Grenier, Kim 

Jeffery, Madeleine Johari, Alicia Merchant, 

Jodi Pudge, Sasha Seymour, Jackie Shawn, 

Ingrie Williams, Nicole Young 

Inspired is a Sobeys Inc. publication created by 

Totem Communications Group. Colour reproduction: 

Transcontinental Interactive, Premedia Business 

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

Reproduction in whole or in part is prohibited 

without prior written permission from Sobeys Inc. 

©Sobeys Inc. 2011 

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. 

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HAVE QUESTIONS 

OR FEEDBACK? 

CONTACT US: 

email compliments@sobeys.com 

telephone 1-866-672-0061 

mail Inspired Magazine 

c/o Sobeys Inc. 

1680 Tech Ave., Unit 1, 

Mississauga, ON L4W 5S9 

Here at Inspired, we love everything to do 

with fall – cozy sweaters, comforting food 

and even new schedules. This issue is 

packed with our favourite ways to savour 

the season – plus helpful solutions to ease 

your way back into an easy routine. 

In celebration of the harvest, we’ve 

dedicated five pages to the delicious 

seasonal fruits and vegetables that 

you’ll find at your local Sobeys (page 10). 

We’ve highlighted our picks and chatted 

with producers to learn more about these 

local delights (page 14). 

To help you get organized, you’ll find easy 

and tasty make-ahead meals that use your 

freezer to its full potential (page 24). 

So whether you’re heading off to an evening 

class or your teenager needs to eat dinner 

before you get home, a delicious homemade 

meal can be ready in minutes. 

The kids are back at school and you need 

to keep the ideas coming to fill their 

bellies – in Season’s Best (page 6) you’ll 

find good food for lunch boxes, snacks 

and meals on the go. 

beet it 

Discover fall’s 

beautiful bounty 

PAGE 10 

welcome 

Savour the beauty 

and the bounty of fall! 

turkey on a roll 

Serve up a new kind 

of stuffed turkey 

PAGE 34 

Getting the most out of the season 

means staying energized. Rise and Shine 

(page 16) has smart tips to get you 

going from morning until night. 

Finally, we celebrate Thanksgiving and 

the great outdoors with a special meal 

served alfresco. In Give Thanks 

(page 34), we update the classics with 

a menu that offers fresh ways to treat 

the ones you’re grateful for. 

Here’s to the season, 

Samantha Shepherd, Editor 

we’d love to 

hear from you! 

Email us at editor@inspired.ca 

you like us! 

Be our fan on 

facebook.com/sobeys 

great gourd 

Pumpkin stars in four 

sweet and savoury dishes 

PAGE 29 

inspired.ca 1

contents 

fall 2011 

new 

icon index 

Item is new in-store 

Find it in the freezer aisle 

Watch the video 

Visit us at inspired.ca 

Email us your comments 

features 

16 RISE AND SHINE 

Foods and smart tips to keep 

you energized all day long 

24 READY, PREP, FREEZE 

Stock your freezer with delicious 

ready-to-heat-and-eat meals 

29 THE GREAT PUMPKIN 

Discover four great ways to enjoy 

this classic symbol of fall 

34 GIVE THANKS 

Celebrate Thanksgiving outside 

under the turning leaves 

41 SWEET MEETS SAVOURY 

Opposites really do attract in 

traditional baked goods 

in every issue 

6 SEASON’S BEST 

Turn to Sobeys for everything you 

need to make fall meals easier 

10 FRESH PICKS 

How to buy, store and use fall’s 

bounty: beets, turnips and apples 

18 MONDAY TO FRIDAY 

Quick and tasty weeknight meals 

45 COOKING CLASS 

Learn to braise for incredibly 

tender results 

48 GOOD BUYS 

Clever ways to use up some of the 

leftover ingredients in this issue 

CHOCOLATE 

PRETZEL 

COOKIES 

PAGE 42 

find all the recipes 

from this issue 

Visit us at inspired.ca

AIR MILES ® news 

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PERSONAL PICKS 

GREAT START 

1 

new 

BUY 2 

Sensations by 

Compliments 

2 

Single Serve International Entrées 

250 g and receive 

Participating products are: Butter Chicken with Basmati Rice, Chicken Biryani with Basmati Rice, 

Thai Mango Chicken with Jasmine Rice 

BUY 1 

Compliments 

Cereal 

365–675 g and receive 

reward 

reward 

2 miles* 

1 mile* 

Participating products are: Maximum Raisin Bran, Bite-Sized Frosted Wheat, Wheat Squares, 

Crispy Rice, Oatie-O’s, Honey Nut Oatie-O’s, Frosted Corn Flakes, Fruity Hoops, Sugar Puffs 

*When you use your AIR MILES Collector Card. Offer valid until November 3, 2011. *When you use your AIR MILES Collector Card. Offer valid until November 3, 2011. 

1 

WARM AND DELICIOUS 

CHEESE PLEASE 

BUY 2 

Compliments 

Balance 

Participating products are: Apple & Cinnamon, Strawberry & Cream Flavour, Maple & Brown 

Sugar Flavour, Regular, Peaches & Cream Flavour 

*When you use your AIR MILES Collector Card. Offer valid until November 3, 2011. 

2 up to4 

BUY 2 

Compliments 

or Compliments 

Balance 

Instant Oatmeal products 

Stringable Cheeses 


168 or 336 g and receive 

reward 

reward 

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up to4miles* 

Participating products are: Mild Cheddar Flavour, Part Skim Mozzarella, Part Skim Mozzarella Twists 


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3 

SPECIAL DELIVERY 

new 

BUY 3 

2 

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Fibre Bars or Chewy Nut Bars 

175 g and receive 

reward 

2 miles* 

Participating products are: Oats & Peanut Butter Fibre Bars, Oats & Chocolate Fibre Bars, 

Peanut Sweet & Salty Chewy Nut Bars, Almond Sweet & Salty Chewy Nut Bars 


BUY 2 

Compliments 

Frozen Pizzas 


5 

reward 

miles* 

5 

Participating products are: Buffalo Chicken Thin Crust, Philly Steak & Mushroom Thin Crust, 

Chicken Club Thin Crust, Deluxe Thin Crust, Pepperoni Rising Crust, 4 Meat Rising Crust 

*When you use your AIR MILES Collector Card. Offer valid until November 3, 2011.

save room 

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season’s 

BEST 

Head-of-the-class products 

from Sobeys that will keep you 

going this fall from the morning 

rush to the evening exhale 

morning 

GLORY 

Quick to the table, yummy 

on the run and just as 

comforting at home as at 

your desk – stay full and 

focused all morning by 

kick-starting your day with 

one of these balanced 

breakfasts 

$2.49 

make it wholesome, 

make it fast 

Enjoy a warm, soothing breakfast in seconds with 

Compliments Balance Instant Oatmeal single-serve 

packs, available in three flavours: 

Apple & Cinnamon, 

Maple & Brown Sugar and Peaches & Cream. With 

whole-grain rolled oats and at least 50% of your daily 

iron requirement per serving, it’ll help you stay sharp 

and energized. Simply add hot water, stir and enjoy. 

6 Inspired | FALL 2011

$2.49 - $3. 99 

Wake up 

to this 

classic brew 

shop 

CRUNCH TIME 

A source of 

eight essential 

nutrients per 1 cup 

(250 mL) serving 

All the classic flavours you love at great value – Compliments cereals 

are perfect for breakfast, as a crunchy snack on their own or as a 

sweet addition to trail mix or baked goods, including cookies and 

granola bars. Scoop up whole-grain Honey Nut Oatie-O’s, fat-free 

Fruity Hoops, high-fibre Maximum Raisin Bran or find a variety of 

other great tastes in-store. Get even more out of your cereals – look 

for inspiring recipes on specially marked boxes and get cooking! 

A BETTER CUP OF COFFEE 

Wake up to the rich aroma and 

robust, full-bodied flavour of 

Compliments Canadian Blend 

Coffee. It’s made with lightly 

roasted 100% Arabica beans for 

a taste that rivals any coffee shop 

brew, but leaves you with plenty 

of change in your pocket. 

make breakfast happen 

Prep the night before to minimize morning hustle 

• Set the table with bowls, 

spoons and cereal 

• Move breakfast ingredients 

(milk, juice, eggs) to the front 

of the refrigerator so they’re 

easy to grab 

• Organize packed lunches 

• Mix pancake or waffle batter, 

cut fruit or cook scrambled eggs 

and place them in the refrigerator 

so they’re ready to go 

• Set the timer on the coffee 

machine or have the kettle 

filled and ready 

YUM ON THE RUN 

Skip your morning bagel run and pack 

a breakfast pita instead. Sensations by 

Compliments Toast’ems are a great base 

for cream cheese or jam and are loaded 

with yummy extras – Apple Cinnamon 

is made with naturally dried apples and 

raisins, and Muesli Multigrain is the 

perfect blend of grains and seeds. 

$2.49 


lunch box 

HEROES 

Because you can never have enough great 

brown bag solutions, we’ve got two smart ideas 

– one heat and serve, one homemade – to make 

it easy, tasty and fast 

Better than takeout, 

this entrée makes a 

yummy desk-side 

lunch your workmates 

will envy 

new 

MEAL IN MINUTES 

$2.49 

Enjoy a takeout lunch without leaving the office or breaking the bank with new Sensations 

by Compliments frozen single-serve international entrées. Fragrant Thai Mango Chicken 

with Jasmine Rice has a light fruity-savoury sauce, while Indian Butter Chicken with 

Basmati Rice is rich and creamy. Also try mild Chicken Biryani with Basmati Rice, 

with deliciously seasoned peas and red peppers. 

MAIN SQUEEZE 

Sensations by 

Compliments 

100% Pure & 

Natural Orange 

Juice is more 

delicious than your 

average juice box. 

A fresh lunch you can 

assemble in a snap but take 

the whole hour to enjoy 

$3. 99 

/8 pack 

new 

$4.49 

PULL SOME STRINGS 

Add calcium to meals with 

Compliments Balance Part Skim 

Mozzarella Stringable Cheese and 

Part Skim Mozzarella Twists. 

STACK ‘EM UP 

Pair Sensations 

by Compliments 

Oven Roasted 

Turkey Breast 

with Compliments 

Sliced Swiss, 

Havarti or Mild 

Cheddar Cheeses. 

$4. 99 


PIZZA 

night 

Grab a movie and cozy up to a 

great pizza starring seasoned 

chicken, gooey cheeses and a 

thin, crispy crust 

shop 

snack time 

5 grams 

of fibre in 

every bar! 

Tuck them in your purse or bring them in 

your backpack – these Compliments nibbles 

are so tasty, they won’t linger for long 

The best 

of both: 

tangy buffalo 

chicken 

and pizza! 

fabulous fibre 

Soft, chewy and even 

a little indulgent, 

you’d never guess each 

bar has 5 grams of fibre. 

Enjoy Oats & Chocolate 

and Oats & Peanut 

Butter Fibre Bars. 

$1. 7 9 

new 

new 

$2. 7 9 

sweet & salty 

Satisfy two cravings 

with one delicious 

Sweet & Salty Chewy 

Nut Bar in Almond 

and Peanut. 

out of the oven 

Move over takeout, there’s a tastier pizza 

in town. Compliments Buffalo Chicken 

Thin Crust Pizza balances generous 

portions of seasoned chicken with red 

bell peppers, green onions and a blend 

of mozzarella, Parmesan and provolone 

cheeses on a crispy crust. For more 

meat, try Philly Steak & Mushroom 

Thin Crust Pizza with seasoned beef, 

bacon, onions, mushrooms, part-skim 

mozzarella and cheddar or 4 Meat Rising 

Crust Pizza with pepperoni, Italian 

sausage, bacon and seasoned beef. 

classic snack 

For adults they’re 

nostalgic, for kids 

they’re simply delicious. 

Go for granola bars in 

Chewy Chocolate Chip 

and Apple Berry. 

$2. 7 9 

$1. 99 

fruity fuel 

Perfect as part of 

breakfast on the go or a 

pre-workout snack, each 

Apple & Cinnamon and 

Strawberry Cereal Bar 

contains 2 grams of fibre 

and sweet fruit flavour. 

new 

DO-IT-YOURSELF PIZZA 

Turn your kitchen into a gourmet 

pizzeria. Sensations by Compliments 

Stone Baked Pizza Crust & Sauce has 

a crispy, brick oven-baked crust and 

rich, authentic tomato sauce that’s 

ripe for your choice of toppings. 

need topping ideas? 

Search “Pizza” for delicious 

recipes at inspired.ca 


shop 

fresh picks 

Autumn’s vivid harvest brightens shorter 

days with hardy vegetables and fruit 

in rich sunset tones of ruby red, deep 

purple and warm gold. Discover them 

today at Sobeys. 

beets 

With their intense garnet colour, sweet, earthy taste and 

crisp texture, beets are a flavourful source of folate, vitamin C 

and potassium. To prep, trim edible greens off, leaving a 2-in. 

(5 cm) stem, then wash beets gently and roast, boil or steam 

whole to prevent colour loss. Add them peeled and then 

grated or diced to soups and salads, and sauté beet greens 

as a substitute for spinach. 

SHOPPING NOTES 

✓ Choose firm, small to medium beets up to 3 in. (8 cm) in 

diameter with smooth skin 

✓ Attached leaves should be deep green and fresh looking 

✓ Cover and store unwashed beets, with stems and roots 

still attached, in the refrigerator for up to one week 

Try our tangy 

Balsamic Beets 

on page 36 


Turnips shine in 

our Braised Beans 

on page 47 

turnips 

This humble root vegetable has a delicate sweet finish and is a source of 

vitamin C. Take cues from traditional potato preparation: wash and peel, 

then boil or steam turnips before mashing or puréeing with your preferred 

add-ins (like milk, butter, salt and pepper). They’re also good tossed in 

stir-frys or added to stews with other root vegetables. 

shopping notes 

✓ Choose turnips that feel firm and heavy for their size 

✓ Store unwashed turnips in a well-ventilated, cool area or refrigerate 

for up to two weeks 

did you know? 

According to Canada’s Food Guide, 

one serving of fruits or vegetables 

equals 1 ⁄2 cup (125 mL). 


shop 

apples 

Juicy, crisp and delicious, apples are fall’s classic fruit. Choose from a 

number of local varieties, including Honeycrisp (available late September 

through December) and McIntosh for a tasty source of fibre and vitamin C. 

Raw apple is the simplest of snacks and can even help to keep your teeth 

and mouth fresh between meals. Bake apple pieces in muffins and 

crumbles or brush them with melted butter and grill them to enjoy 

their syrupy-sweet crunch. 

shopping notes 

✓ Choose apples that feel firm, reflect the best colour for 

their variety and have flawless, smooth skin 

✓ Store apples in a separate part of the refrigerator for up 

to one month – they naturally emit ethylene gas, which 

can cause nearby fruits and vegetables to ripen quickly 

Savour their sweetness 

in our Apple Cider 

& Cheddar Tartlets 

on page 42 

12 Inspired | fall 2011

harvest 

CHOOSE 

the season 

ATLANTIC 

Head to Sobeys to harvest the best local 

varieties of vegetables this fall 

cabbage family 

Why we love them: their tender 

crunch, delicate flavours and 

beautiful varieties 

How to use them: braise or blanch 

whole for soups and sides or chop 

raw for slaw 

What to buy: green, red, Savoy and 

napa cabbage and bok choy with crisp, 

shiny leaves and a dense heart 

carrots 

Why we love them: their crisp 

texture and sweet, juicy flavour 

How to use them: roast with meat 

and other hardy vegetables or eat 

raw as a simple snack 

What to buy: rainbow and bunch 

orange carrots with firm, smooth 

skin and bright green leaves and 

Compliments Organic Carrots 

onions 

Why we love them: their mild 

sweetness makes them a meal staple 

How to use them: sauté or caramelize 

and use as a condiment, sprinkle over 

salads or use as a flavour base for 

soups and sauces 

What to buy: silverskin (in-store 

through September), white, yellow 

and sweet onions 

potatoes 

Why we love them: their 

comfort food status and 

cooking versatility 

How to use them: mash with 

milk, butter and seasonings, 

slice and fry for crispy 

homemade fries or bake 

whole and top with sour cream 

What to buy: red, round white 

(available until October), yellow 

and blue potatoes 

turnips 

Why we love them: their distinctive 

earthiness makes them a great 

pot vegetable 

How to use them: prepare as you 

would potatoes – boil or steam, 

then mash or purée with butter, 

salt and pepper; serve raw in 

salads or toss in a stir-fry 

What to buy: turnips that feel firm 

and heavy for their size 

winter squash 

Why we love them: their soft 

texture, warm colours and sweet, 

nutty taste 

How to use them: slice and fry 

for golden chips; bake, roast or 

purée for soup 

What to buy: acorn, spaghetti 

and butternut squash 

Availability dates may change by several weeks due 

to weather conditions and/or rarity of some varieties. 


meet the 

producer 

Compliments vegetable grower Mark Sawler 

shares his family’s passion for produce and 

modern farming 

EVER WONDER HOW SOBEYS 

carrots and turnips stay so fresh and 

crisp – even in the middle of winter? 

You can thank Compliments producer 

Mark Sawler’s father, Ron, founder of 

Sawler Farms in Annapolis Valley, N.S., 

for inventing a jacketed cold-storage 

facility in the late 1960s. 

“My father’s invention helps our 

carrots and turnips retain their 

crispness so they can be sold all 

winter,” explains Sawler. Similar to 

today’s refrigerator crispers, the 

storage units use high-moisture air 

to cool vegetables and keep them 

fresh for a longer period of time, 

allowing them to be sold well after 

they are harvested. 

Just as his father did, Sawler 

sees technology as beneficial to 

the growth of his family’s farm 

and continues to use modern 

techniques to help produce a wide 

range of great-tasting, high-quality 

vegetables. Most recently, the Sawler 

family made improvements to their 

land by levelling and eliminating low 

spots on more than 700 acres. The 

new straight and even field rows help 

the farm grow a consistent supply 

of vegetables every year and make 

harvesting more efficient. 

Along with its carrots and 

mini-carrots, Sawler Farms is also 

known for its tasty turnip sticks. 

These baby-cut veggies are delicious 

as a raw snack, grated into salads 

or added to soups. “I personally like 

them oven roasted,” Sawler says. 

To maintain quality control, 

Sawler Farms packages all its carrots 

and turnip sticks on-site without 

preservatives or additives. They are 

then shipped to order as soon as 

possible to ensure only the best are 

delivered to stores – and to you. 

Find these sweet 

and juicy mini-carrots 

at a Sobeys near you! 

Compliments producer 

Mark Sawler 


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1 

The Bonus AIR MILES reward miles will appear on your first statement following your first card purchase. If you cancel your card within 30 days of opening your account, the Bonus reward miles will be cancelled. 

2 

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qualifying purchases at participating Sobeys and Foodland locations in Newfoundland, Prince Edward Island, Nova Scotia and New Brunswick, and is based on the aggregate dollar value of those purchases in each 

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3 

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®/TM 

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MasterCard and the MasterCard brand mark are registered trademarks and PayPass is a trademark of MasterCard International Incorporated. 

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Trade-marks of AIR MILES International Trading B.V. Used under license by LoyaltyOne, Inc., Bank of Montreal and Sobeys Capital Incorporated.

eat well 

9AM 

SIP SMART 

For many people, coffee and tea are 

morning staples (and sometimes 

saviours). Both in moderation can 

perk you up. Health Canada suggests 

a maximum of 400 mg of caffeine a 

day for adults (black tea and filtered 

coffee typically contain 43 mg and 

179 mg per 250 mL respectively). 

Chocolate, most energy drinks and 

other snacks also contain caffeine, so 

keep track of your daily intake. If you 

prefer tea, drink it between meals; 

tea leaf tannins reduce the body’s 

ability to absorb vegetable-based 

iron, says Montreal-based registered 

dietitian Karine Levy. 

rise 

and shine 

From the time you kick off the covers until you pull them 

back up again, you’ll need energy to carry you through 

your busy day. We’ve got tips – from healthy eats to 

restful sleep – to keep you going from morning till night. 

7AM 

BRIGHTEN UP 

No matter what time your alarm clock wakes you, 

it’s actually your inner timekeeper, or circadian 

clock, that really gets you going. Establish a routine 

by waking at the same time every day and opening 

the blinds. “Natural light early in the morning is an 

important cue for the circadian clock,” says Dr. James 

MacFarlane, director of education for Canada’s 

MedSleep network of clinics. 

7:30AM 

Get rolling 

Many people don’t think 

they’re hungry in the 

morning, but the truth 

is that they’re out of 

touch with their appetite, 

says Toronto-based 

registered dietitian Rosie 

Schwartz. “Eating breakfast 

within 15 to 30 minutes of 

waking is the best way to 

energize.” The first foods 

you eat affect your energy 

level throughout the day, so 

include at least three of the 

four food groups for the 

biggest boost – boiled eggs 

are an excellent source of 

protein as part of a quick 

and easy breakfast. 


12:30 PM 

Pass the protein 

Skipping a meal sends your energy plummeting. It’s important 

to choose foods that will keep you going through the day – and 

protein is key. Protein optimizes energy metabolism and immune 

function, while supporting muscles and organs. “It’s important to 

have protein every time you eat. You shouldn’t play catch-up with 

a 12-oz steak at the end of the day,” says dietitian Karine Levy. 

Try to have at least 

15 g of protein at every 

meal – keep bounce in your 

step by tossing chick peas into 

your salad at lunch 

5 PM 

3 PM 

SNACK FOR STAMINA 

It’s natural to feel peckish about 

two to three hours after a meal 

if you’re eating the right foods 

at the right times. Snacking well 

keeps your appetite in check and 

evens out energy lulls. “Snacks 

that combine protein and carbs 

provide energy and prevent 

sugar cravings,” says dietitian 

Karine Levy. To make the most 

of nibbling, spread peanut butter 

on apple slices or scoop cottage 

cheese with red pepper spears. 

stay energized! 

Get more easy tips at 

compliments.ca/snacksmarter 

Make a move 

Exercise increases endorphins – the happy 

hormones that boost energy and mood. 

“Stronger muscles can do more. Blood, 

oxygen and glucose metabolize faster 

in a body with high muscle mass. It’s like 

having a bigger engine,” says Dr. Jonathan 

Kerr, a family physician in Belleville, Ont. 

7PM 

Boost your iron 

intake with 

a handful of 

pumpkin seeds 

PUMP IRON 

Low iron equals low energy. Men need 

8 mg of iron per day, but women 

(aged 19 to 50) need a whopping 

18 mg for optimum energy. “Anemia 

[low iron] causes fatigue and decreases 

immunity. If you’re suffering from 

anemia, you can sleep for 12 hours 

and still feel tired,” says dietitian 

Karine Levy. Speak to your doctor if 

you suspect you’re low on iron and, 

in the meantime, try to increase 

it naturally with food – soybeans 

(edamame), lentils and pumpkin 

seeds are excellent sources of iron. 

10 PM 

RELAX & REST 

“Sleep deprivation is the most common reason for 

feeling tired – so many people aren’t getting enough 

rest,” Dr. James MacFarlane says. Set a regular bedtime 

and avoid heavy meals and strenuous activity in the 

evening. Reading is a good way to wind down, but 

forget about bringing your over-stimulating cellphone 

or laptop to bed. 

Most adults 

need 7 ½ hours of 

sleep a night to wake 

feeling energized 


monday 

to friday 

Rule back-to-school with speedy 

and yummy weeknight suppers. 

Each meal is ready in 30 minutes 

and rings in at under $4 per plate. 

monday 

GREEK MEATBALL KABOBS 

PREP TIME: 10 min. TOTAL TIME: 30 min. 

SERVES: 4 

8 wooden skewers 

16 frozen Sensations by Compliments 

Angus Beef Meatballs 

2 zucchini, halved lengthwise and 

cut into 1-in. (2.5 cm) pieces 

1 red pepper, halved, seeded and cut 

into 1-in. (2.5 cm) pieces 

1 

⁄2 red onion, cut into 1-in. (2.5 cm) pieces 

1 

⁄4 cup (60 mL) Sensations by 

Compliments Greek Dressing with 

Feta Cheese & Kalamata Olives 

1 

⁄4 cup (60 mL) crumbled feta 

1 

⁄4 cup (60 mL) plain low-fat yogourt 

2 tbsp (30 mL) roughly chopped fresh 

Compliments Mint 

4 Compliments Balance Original 

In the Thin Buns 

1. Place skewers in water to soak. Set 

aside. In a resealable plastic bag, combine 

meatballs, zucchini, red pepper, red onion 

and dressing. Set aside for 10 min. 

2. Preheat oven to 425°F (220°C). To make 

dipping sauce for kabobs, combine feta, 

yogourt and mint in a small bowl. Set aside. 

3. Remove skewers from water and 

alternately thread meatballs and vegetables 

onto skewers. Roast in oven until meatballs 

are heated through and vegetables are 

tender-crisp, about 10 min. Serve with 

dipping sauce and warm thin buns. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 420 calories, 

20 g protein, 18 g total fat (7 g sat. fat), 

45 mg cholesterol, 45 g carbohydrates, 

5 g fibre, 8 g sugars, 850 mg sodium 

EACH 

READY IN 

30 

MIN. 

+ 

$2.06 

per person 


quick dinners 

For easier grating, 

place ginger in 

the freezer a few 

hours before you 

need to use it 

$2.02 

per person 

tuesday 

STEAMED GINGER COD 

PACKETS WITH RICE & 

VEGETABLES 

Parchment paper is traditionally 

used to make this dish and we love 

its presentation, but foil offers a 

slightly faster cooking time, which 

is ideal for weeknights. 

PREP TIME: 15 min. 

TOTAL TIME: 30 min. SERVES: 4 

3 tbsp (45 mL) white vinegar 

1 

⁄2 tsp (2 mL) sugar 

1 tbsp (15 mL) Compliments Soya 

Sauce, 30% Less Salt 

1 tbsp (15 mL) freshly grated 

ginger 

4 Compliments Balance Wild 

Cod Fillets, thawed 

4 sheets of foil or parchment paper, 

approx. 13 × 13 in. (32 × 32 cm) 

2 cups (500 mL) cooked 

Compliments Balance Instant 

Long Grain Brown Rice 

6 green onions, thinly sliced 

lengthwise 

2 Compliments Organic Carrots, 

cut into matchsticks 

1 


Compliments Mandarin Ginger 

Vinaigrette 

1. Preheat oven to 425°F (220°C). 

Whisk together vinegar, sugar, soya 

sauce and ginger in a shallow dish. 

Place fish into marinade, turning to 

coat. Set aside. 

2. Fold each sheet of foil or 

parchment in half then open flat so 

each piece looks like an open book. 

Place cooked rice on one side of 

each book, avoiding the fold. Top 

rice with fish. Divide green onions 

and carrots among the packets, and 

drizzle with the vinaigrette and 

remaining marinade. Fold the empty 

side over the ingredients. Tightly seal 

the edges of foil or parchment. 

+ 

3. Place packets on a baking sheet 

and bake in centre of oven until the 

fish is opaque and the vegetables are 

tender-crisp, about 8 min. (for foil) 

or 10 min. (for parchment paper). 

Carefully open one packet (watching 

out for steam) to check for doneness; 

fish should flake with a fork. Let 

stand 5 min. before serving. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 

280 calories, 23 g protein, 5 g total 

fat (0.4 g sat. fat), 40 mg cholesterol, 

36 g carbohydrates, 2 g fibre, 11 g 

sugars, 550 mg sodium 

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 May 3, 2011. 


wednesday 

SWEET CHILI PORK LETTUCE WRAPS 

PREP TIME: 15 min. TOTAL TIME: 30 min. SERVES: 4 

Place washed 

lettuce leaves in a 

side bowl and roll 

the wraps one 

at a time 

$3.10 

per person 

1 pork tenderloin (approx. 

1 lb/500 g), trimmed, thinly 

sliced crosswise 

1 tsp (5 mL) baking soda 

1 tsp (5 mL) Compliments Soya 

Sauce, 30% Less Salt, divided 

1 tbsp (15 mL) vegetable oil, 

divided 

1 tbsp (15 mL) freshly minced 

ginger 

8 oz (250 g) mushrooms, sliced 

2 cups (500 mL) sliced red 

peppers 

4 green onions, thinly sliced 

1 

⁄4 cup (60 mL) Compliments 

Sweet Chili Dipping Sauce 

1 

⁄4 cup (60 mL) water 

1 large head Boston or iceberg 

lettuce 

1 


Seasoned Dry Roasted 

Peanuts, chopped (optional) 

20 Inspired | FALL 2011 

1. In a bowl, combine pork, baking 

soda and soya sauce. Set aside 

to marinate, 5 min. 

2. In a large non-stick skillet, 

heat 1 tsp (5 mL) oil over 

medium-high heat. Cook pork 

until browned, about 3 min. 

Transfer to a plate. Add 

remaining oil to the skillet and 

cook ginger, mushrooms and 

red pepper until softened, about 

3 min. Add pork, green onions, 

sweet chili sauce and water to the 

skillet. Cook, stirring, until pork is 

cooked through, about 4 min. 

3. Spoon pork mixture onto lettuce 

leaves, sprinkle with peanuts (if 

using). Roll up and enjoy with a side 

of rice or substitute flour tortillas 

for lettuce wraps, if desired. 


300 calories, 30 g protein, 11 g total 

fat (2 g sat. fat), 60 mg cholesterol, 

19 g carbohydrates, 4 g fibre, 12 g 

sugars, 620 mg sodium 

download the shopping 

list for the week 

Visit inspired.ca

quick dinners 

mid-week 

kitchen break 

Instead of dialing up for takeout, 

give yourself a rest from cooking 

with delicious Sensations by 

Compliments restaurant-inspired, 

family-size entrées. Try tasteslike-homemade 

Meat Lasagna 

sided with savoury Compliments 

Texas Garlic Toast or Texas Garlic 

Parmesan Toast, or authentically 

flavoured Butter Chicken with 

Basmati Rice alongside stone-baked 

Sensations by Compliments Naan. 

Family-size at 

an amazing price ! 

thursday 

HAM-WRAPPED CHICKEN WITH BALSAMIC ONIONS 

This dish is inspired by a traditional Italian recipe that wraps the chicken with prosciutto 

to add flavour and tenderness, but our version uses ham for a more kid-friendly taste. 


1 

⁄4 cup (60 mL) all-purpose flour 

1 

⁄4 tsp (1 mL) each salt and pepper 

4 large fresh Compliments Sage leaves 

2 boneless skinless chicken breasts 

(1 lb/500 g), each cut horizontally 

into 2 pieces 

4 thin slices Black Forest ham or 

prosciutto (approx. 3 oz/90 g) 

1 tbsp (15 mL) olive oil 

1 

⁄2 cup (125 mL) sliced onion 

1 cup (250 mL) Compliments Chicken 

Broth, 30% Less Sodium 

2 tbsp (30 mL) Sensations by Compliments 

Aged Balsamic Vinegar of Modena 

1. In a shallow dish, combine flour, salt and pepper. 

Set aside. 

2. Place 1 sage leaf on each piece of chicken and wrap 

with a piece of ham. Press gently to adhere. Dredge meat 

in the seasoned flour, tapping off the excess. 

3. In a large non-stick skillet, heat the oil over mediumhigh 

heat and cook the meat until golden brown and 

cooked through, about 4 min. per side. Transfer to a 

plate and keep warm. Add onion to skillet and cook until 

golden, about 8 min. Stir in broth and cook until liquid 

is reduced and slightly thickened, about 5 min. Stir in 

balsamic vinegar. Serve onion mixture over chicken. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 230 calories, 32 g 

protein, 6 g total fat (1 g sat. fat), 75 mg cholesterol, 11 g 

carbohydrates, 1 g fibre, 3 g sugars, 640 mg sodium 

Clean your plate 

with these 

perfect pairs ! 

$3.11 

per person 


quick dinners 

friday 

TURKEY BURGER PIZZA 

Customize the pizza based on your kids’ 

favourite burger toppings – our testers 

loved bacon, pickles and mustard. 


SERVES: 4 

1 tsp (5 mL) vegetable oil 

1 

⁄2 onion, diced 

1 pkg (450 g) Compliments Balance 

Extra Lean Minced Turkey 

1 

⁄2 pkg (340 g) Compliments Thin 

Crust Pizza Crust & Sauce 

3 tbsp (45 mL) Compliments 

Tomato Ketchup 

1 cup (250 mL) Compliments 

Cheddar & Part Skim Mozzarella 

Shredded Cheeses 

1 small Roma tomato, thinly sliced 

1 

⁄4 cup (60 mL) sliced red onion 

1 

⁄4 cup (60 mL) Compliments Bread & 

Butter Pickles, drained (optional) 

1 cup (250 mL) shredded 

romaine lettuce 

$3.13 

per person 

1. Preheat oven to 400°F (200°C). In 

a large non-stick skillet, heat oil over 

medium-high heat. Cook the onion until 

tender, about 5 min. Add turkey, breaking 

up pieces with the back of a spoon. Cook 

until browned, about 8 min. Set aside. 

2. Place pizza crust on a baking sheet. 

In a small bowl, combine tomato sauce 

packet with ketchup. Spread over crust. 

Top with turkey mixture, cheese, tomato 

slices, red onion and pickles (if using). 

Bake on middle rack of oven until crust 

is golden and cheese is melted and 

bubbling, about 10 min. 

3. Slice and serve topped with 

shredded lettuce. 


490 calories, 32 g protein, 14 g total fat 

(5 g sat. fat), 80 mg cholesterol, 58 g 

carbohydrates, 3 g fibre, 9 g sugars, 

930 mg sodium 

+ 


simple solutions 

dine & dash 

Fast can also mean delicious. Skip the prep 

and indulge in a comforting dinner made fresh, 

just for you, at your neighbourhood Sobeys. 

Eat Well. 

Treat yourself to an 

Italian-inspired dinner from 

the comfort of home 

PASTA PRONTO 

For a restaurant-style dinner that’s 

ready in minutes, serve up Gourmet 

Minute Family Size Penne Alfredo 

with Chicken. It’s made with al dente 

penne, tossed with creamy alfredo 

sauce and shredded 100% Parmesan 

cheese and topped with fully cooked 

strips of tender chicken. 

get stuffed 

Make weeknights feel special with Butcher’s Own 

Ready-to-Cook Cranberry and Mushroom Stuffed 

Pork Tenderloin, available oven-ready for your 

convenience. Find all of the Butcher’s Own Ready-to- 

Cook Dishes, including chicken, beef and pork, in the 

Meat Department and let us help you get a delicious 

dinner on the table quickly. 

Slice it up. 

On your next pizza night, don’t order 

in – instead, take out. Pick up a pizzeriastyle 

12" Gourmet Minute Take & Bake 

Pizza made with a tender rising crust 

and all of your favourite toppings. Or 

try classic Meat Lover’s Pizza, covered 

with dry-cured pepperoni, Italian 

sausage, ground beef, crumbled bacon 

and gooey mozzarella cheese. 

SALAD SOLUTION 

Made with crispy romaine lettuce, 

shredded 100% Parmesan cheese, 

real bacon and crunchy croutons, 

Gourmet Minute Family Size Caesar 

Salads (dressed with Caesar or Caesar 

Light vinaigrette) are large enough for 

everyone to get his or her share. 

Buy $10 worth of 

Gourmet Minute Family 

Size Pastas or Salads 

and get 5 AIR MILES 

reward miles 


eady, prep, 

freeze! 

Give 

the cold shoulder to what’s-for-supper 

stress with warm and comforting makeahead 

meals. Easy to prep and customize 

to your needs, these clever recipes make 

the most of the time you do have to cook so 

you can reap the rewards when you don’t. 

full meal fast 

Pre-cooked rice and curry sauce means 

this homemade meal comes together quickly, 

allowing you plenty of time to enjoy it 

bag it up 

For easy storage, place the bag of curry 

flat on a baking sheet in the freezer 

until frozen, about 1 hour. The flat bag 

slips easily into freezer spaces. Keep 

the curry and rice bags together in one 

larger freezer bag, clearly labelled with 

reheating instructions so that anyone 

can make this meal. 

feed 

your crowd 

All of these recipes 

can be easily doubled 

or tripled to serve 

4 or 6. 

web exclusive 

Get more make-ahead 

recipes at inspired.ca 


fill your freezer 

COCONUT SHRIMP CURRY 

Regular coconut milk mixed with a little 

water cuts the fat but not the flavour, while 

frozen vegetables are a great time saver. 


TOTAL TIME: 40 min. (from frozen); 

25 min. (from fresh) SERVES: 2 


4 tsp (20 mL) Thai green curry paste 

2 tsp (10 mL) freshly chopped ginger 

1 

⁄2 onion, sliced 

1 

⁄4 cup (60 mL) coconut milk 

1 


2 cups (500 mL) frozen Compliments 

Asian Style Stir-Fry vegetables 

1 

⁄2 pkg (227 g) Sensations by Compliments 

Uncooked Extra Jumbo Black Tiger 

Shrimp ( 16 ⁄20 ct), peeled 

1 

⁄2 cup (125 mL) fresh Compliments 

Basil, chopped 

1 


Compliments Jasmine Rice 

1. Heat oil in a large non-stick skillet over 

medium-high heat. Add curry paste and 

ginger and cook until fragrant, about 

30 sec. Add onion and cook until softened 

and golden, about 5 min. Stir in coconut 

milk and water, remove from heat and cool 

completely. Add the frozen vegetables, 

shrimp and basil and transfer to a 

resealable plastic bag or container. 

2. Cook rice according to package 

directions and spread on a baking sheet 

to cool. Place rice in a resealable plastic 

bag and store with curry in the freezer. 

3. To serve, place curry mixture in a 

large non-stick skillet over medium heat, 

cover and cook until the sauce is heated 

through and the shrimp are pink and 

opaque, about 15 min. from frozen or 

10 min. if cooking from fresh. Meanwhile, 

place rice in a covered microwave-safe 

bowl, heat for 2 min. on HIGH. Stir, heat 

for another 2 min. and stir again. Check 

temperature and heat an additional 

1 min. if needed. 



(6 g sat. fat), 235 mg cholesterol, 

58 g carbohydrates, 5 g fibre, 5 g sugars, 

950 mg sodium 

watch the video 

at inspired.ca 

freeze right 

To help preserve the freshness 

of your frozen foods, pack them 

in thick, sturdy and economical 

Compliments Freezer Bags. 

instant comfort food 

A tasty supper staple with a twist that’s wrapped individually 

and makes a meal for one – or two or four – in a snap 

BACON-WRAPPED MINI MEATLOAF 

The addition of grated carrot to the mix is a smart way to work in veggies, while bacon 

helps keep the patties moist while frozen. 

PREP TIME: 10 min. TOTAL TIME: 1 hour and 5 min. (from frozen); 1 hour (from fresh) MAKES: 4 


1 cup (250 mL) peeled, 

coarsely grated 

Compliments Organic 

Carrots 

1 

⁄2 onion, finely chopped 

1 garlic clove, minced 

1 

⁄2 lb (250 g) extra lean 

minced turkey 

1 egg, lightly beaten 

1 

⁄4 cup (60 mL) finely 

chopped parsley 

1 

⁄4 cup (60 mL) seasoned 

breadcrumbs 

2 tbsp (30 mL) 

Compliments Chili Sauce 

4 strips Compliments 

Naturally Smoked Bacon, 

50% Less Salt 

1. In a large non-stick skillet, heat oil over medium heat. 

Cook carrots and onion until tender and golden, about 

5 min. Stir in garlic and cook 1 min. Set aside to cool. 

2. In a bowl, use your hands to combine the turkey, egg, 

parsley, breadcrumbs, chili sauce and the cooled onion 

mixture until just blended. Do not overwork or the mixture 

will become tough when cooked. Divide into 4 equal 

portions and shape each into a thick patty, about 3 in. 

(8 cm) across. Wrap a slice of bacon around the edge of 

each patty. To freeze, wrap individual patties in plastic wrap 

and store in a resealable plastic freezer bag. 

3. Remove plastic wrap from frozen patties and place them 

on a greased, rimmed baking sheet and bake in a preheated 

375°F (190°C) oven until cooked through and patties reach 

an internal temperature of 165°F (74°C), 40 to 45 min. If 

baking from fresh, cook 35 to 40 min. Serve with baked 

sweet potatoes and steamed broccolini, if desired. 

PER SERVING ( 1 ⁄4 OF THE RECIPE): 180 calories, 14 g protein, 

9 g total fat (2.5 g sat. fat), 80 mg cholesterol, 11 g 

carbohydrates, 2 g fibre, 4 g sugars, 370 mg sodium 



super solo meal 

Roll up and freeze these single-serve burritos and they’ll 

be ready any time – for lunch, supper or even a quick snack 

MAKE-AHEAD CHICKEN BURRITOS 

To reduce prep time, use a pre-cooked rotisserie chicken or leftovers from the refrigerator. 

PREP TIME: 5 min. TOTAL TIME: 27 to 43 min. (from frozen); 26 to 31 min. (from fresh) MAKES: 2 


1 boneless skinless chicken 

breast (approx. 1 ⁄2 lb/250 g), 

cut horizontally into 2 pieces 

1 

⁄4 cup (60 mL) chopped 

green onion 

1 


Medium Chunky Salsa 

2 large Compliments Whole 

Wheat Flour Tortillas 

1 


Compliments Finely Shredded 

Tex-Mex Cheese Blend 

it’s a wrap 

Place a strip of filling down 

centre of tortilla. Fold up bottom 

and hold. Fold one long side over 

filling and hold. Fold over other 

long side making sure folds 

are tight. 

1. In a large non-stick skillet, heat oil over medium-high heat. Cook 

chicken, covered, until browned and cooked through, about 12 min. 

Cool slightly and shred. Transfer to a bowl and mix with onion and salsa. 

2. Divide mixture evenly between tortillas. Sprinkle with cheese. Fold 

in sides and roll up to enclose filling. Wrap individually in parchment 

paper and store in a resealable plastic freezer bag to freeze. 

3. To serve, microwave one at a time on HIGH until the filling is hot, 

about 2 min. from frozen or 1 min. from fresh. Let stand at least 2 min. 

before eating. Alternatively, remove parchment, wrap in foil and bake 

in a 350°F (180°C) oven for about 20 min. from frozen, or cook 

unwrapped in a panini press, grill pan or skillet until tortilla is golden, 

filling is hot and cheese is melted, about 8 min. from fresh. 

PER SERVING (1 BURRITO): 410 calories, 34 g protein, 15 g total fat 

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

2 g sugars, 810 mg sodium 

7 

ways to 

keep your 

cool 

Follow our smart tips for 

freezing food and you’ll 

never go hungry again 

1 save your fruit 

Freeze ripe berries for easy 

smoothies and overripe bananas 

for yummy baking. 

2 make extra 

When rolling meatballs or stirring 

up a batch of soup, make extra to 

speed up future meals. 

3 portion it out 

Store single portions of ground 

meat, soup or sauce to make solo 

suppers a snap. 

4 flip it 

Store ice cream upside down to 

prevent ice crystals from forming 

on the top. 

5 lay it down 

Pour soups and sauces into bags 

and place them on a baking sheet 

in the freezer – they will freeze flat 

for easy stacking and storing. 

6 save it for later 

Most pre-cooked foods and 

leftovers can be stored in the 

freezer for two to three months, 

while fresh vegetables will keep 

for up to 12 months. Remember 

to label all containers with the 

date the item was frozen. 

7 protect it 

To avoid freezer burn, use heavyduty 

freezer bags and containers 

and squeeze out or minimize the 

air trapped inside. Freezer burn 

happens when cold air dehydrates 

food, making it hard and frosty. 

It may alter the taste of food but 

it’s not harmful. 

Don’t forget 

to include 

the date 

you froze it 


one-pan supper 

A complete meal that goes from freezer to oven, 

it makes a perfect gift for new parents or homeowners 

in need of a quick and delicious dish 

SALMON BROCCOLI GRATIN 

PREP TIME: 5 min. TOTAL TIME: 55 min. (from frozen); 45 min. (from fresh) 

SERVES: 2 

2 small Yukon Gold potatoes 


1 

⁄2 onion, sliced 

2 garlic cloves, minced 

1 


1 cup (250 mL) sliced 

portabella mushrooms 

1 cup (250 mL) frozen 

Compliments Cut Broccoli 

2 frozen Compliments Balance 

Wild Pacific Pink Salmon Fillets 

1 

⁄4 cup (60 mL) grated Gruyère or 

cheddar cheese 

freezer dos and don’ts 

DO 

• Organize and take 

inventory of your freezer 

• Keep the temperature 

at or below 0°F (-18°C) 

• Before freezing, wait 

until cooked food has 

cooled then divide into 

smaller containers, 

all labelled with 

recipe name, cooking 

instructions and date 

the item was frozen 

DON’T 

• Freeze cream, sour 

cream or mayonnaise – 

they tend to separate 

when thawed 

• Leave food on the 

counter to thaw. 

Always defrost in 

the refrigerator or 

microwave. 

• Refreeze food once 

it has been thawed 

or reheated 

1. Prick potatoes all over with a fork and microwave on HIGH until tender, 

about 3 min. Cool and slice thinly. Set aside. 

2. In a large non-stick skillet, heat oil over medium-high heat. Cook the 

onion until golden, about 5 min. Stir in garlic, salt, pepper and mushrooms. 

Cook until no liquid remains, about 5 min. Cool completely. 

3. Arrange reserved sliced potatoes in a greased 5 × 8-in. (12 × 20 cm) freezerproof 

and ovensafe baking dish. Top with the broccoli, mushroom-onion 

mixture and the salmon. Sprinkle with cheese, cover with foil and freeze. 

4. Bake uncovered in a preheated 400°F (200°C) oven until the cheese 

is golden, the salmon flakes with a fork and the vegetables are tender, 

about 35 min. from frozen or 25 min. if baking from fresh. Let stand 

5 min. before serving. 


11 g total fat (3 g sat. fat), 65 mg cholesterol, 

31 g carbohydrates, 4 g fibre, 3 g sugars, 

830 mg sodium 

all for one, one for all 

This layered recipe can easily be doubled. 

To change up colour and texture, substitute 

1 

⁄2 cup (125 mL) of cauliflower for the broccoli. 



make it fast with 

frozen helpers 

Smart ingredients that 

help pull these recipes 

together quickly 

time saver 

Bake, wrap and freeze 

muffins individually for 

a quick breakfast. 

BEST FOR 

Icy morning 

smoothies 

and baked 

goods 

BEST FOR 

Stir-frys, 

pastas and 

soups 

breakfast on the go 

This bake-and-freeze recipe will give you warm and wholesome 

muffins in 60 seconds 

BEST FOR 

Snacks, 

pastas, 

stir-frys 

and rice 

dishes 

FRENCH TOAST MUFFINS 

To freeze now and bake later, place the muffin tin in the freezer until batter is solid and remove 

“pucks” to a freezer bag for storage (they don’t have to be wrapped individually). Bake from frozen 

either in a muffin tin or on a baking sheet. 

PREP TIME: 5 min. TOTAL TIME: 40 min. (from frozen); 35 min. (from fresh) MAKES: 12 muffins 

3 eggs 

1 1 ⁄2 cups (375 mL) 1% milk 

1 

⁄3 cup (75 mL) sugar 

1 tbsp (15 mL) Sensations by 

Compliments Pure Vanilla Extract 

1 tsp (5 mL) ground cinnamon 

10 slices Compliments Balance Multi 

Whole Grain Bread, cubed 

1 cup (250 mL) frozen 

Compliments Wild Jumbleberry 

Fruit Blend 


Compliments Pure Maple Syrup 

1. In a bowl, whisk together eggs, milk, sugar, vanilla and cinnamon 

until well combined. Add cubed bread and toss gently until the egg 

mixture is absorbed. Add berries and toss gently to combine. 

2. Divide muffin mixture evenly into a greased muffin tin and 

drizzle with maple syrup. Bake in the centre of a preheated 375°F 

(190°C) oven for 25 min. Cool completely then wrap individually 

in plastic wrap and store in a resealable plastic bag or container 

to freeze. To reheat frozen muffins, remove plastic wrap and 

place in microwave on defrost for 1 min. If desired, drizzle warm 

muffins with a little more maple syrup before serving. 

PER SERVING (1 MUFFIN): 150 calories, 7 g protein, 2 g total fat 

(0.5 g sat. fat), 50 mg cholesterol, 27 g carbohydrates, 2 g fibre, 


BEST FOR 

Starring 

as a quick 

main dish 


seasonal flavour 

the great 

pumpkin 

It’s a symbol of the season, carved and displayed 

for decoration every year. But pumpkin is so much 

more than a scary face. Sharpen your knives and 

enjoy this gourd’s goodness in four fresh recipes. 

Pumpkin 

Curry 

recipe page 32 

on the 

cover 


HOW TO: 

slice & dice 

Master the art of pumpkin cutting 

with these simple steps. 

1. Use a classic 8- to 10-in. (20 to 25 cm) 

chef’s knife to cut around stem – remove 

and discard. Next, cut the pumpkin into 

wedges by following the ridges as a guide. 

2. Remove seeds with a spoon and peel off 

the remaining skin using the chef’s knife. 

3. Cut flesh into large chunks and use 

immediately or wrap in plastic wrap and 

store in the refrigerator for up to three days. 

Warm and inviting, 

with just the 

right amount 

of crunch 

Pumpkin Soup 

with Apple- 

Walnut Topping 

RECIPE PAGE 32


Pumpkin purée 

imparts rich colour 

and makes this cake 

delightfully moist 

Pumpkin & Rum 

Raisin Cake 

recipe page 32 

how to: 

pumpkin purée 

Take pumpkin beyond fall by making extra purée 

to store in the freezer. 

1. Preheat oven to 400°F (200°C). Choose a small to medium 

sugar pumpkin – they tend to have more tender and succulent 

flesh. Remove and discard stem. Cut pumpkin in half lengthwise. 

Use a spoon to remove seeds and set them aside to roast later. 

Place pumpkin halves, cut side down, on a large baking sheet. 

Roast for about 1 hour or until flesh is tender when pricked with 

a fork. Let cool. 

2. Scoop out cooked pumpkin flesh and transfer to a food 

processor. Process until smooth. Purée can be stored for up 

to 24 hours in the refrigerator and six months in the freezer. 


savour 

your seeds! 

Clean and dry seeds, then drizzle 

with olive oil. Season with salt 

or spice things up with paprika or 

cumin. Bake in a 300°F (150°C) 

oven until golden, 35 min. 

PUMPKIN CURRY 

For a milder curry, reduce ginger to 1 tbsp 

(15 mL) and curry powder to 2 tsp (10 mL). 


SERVES: 4 

1 small onion, chopped 

2 garlic cloves, peeled and crushed 

2 tbsp (30 mL) canola oil 

2 tbsp (30 mL) freshly grated ginger 

6 cups (1.5 L) peeled, diced pumpkin 

4 tsp (20 mL) Compliments Curry Powder 

1 


3 tbsp (45 mL) tomato paste 

1 1 ⁄2 cups (375 mL) Compliments Chicken 


1 cup (250 mL) canned Compliments 

Chick Peas, drained and rinsed 

1 

⁄4 cup (60 mL) Compliments Seedless 

Thompson Raisins 

1 


Slivered Almonds 

2 tbsp (30 mL) chopped fresh cilantro 

1. Using a food processor, purée the onion 

and garlic into a paste. Heat the oil in a large 

saucepan over medium-high heat. Stir in the 

onion-garlic paste and ginger. Cook until 

most of the moisture evaporates. Stir in the 

pumpkin, curry powder, salt and pepper and 

cook for 1 min. Mix in the tomato paste and cook 

another 2 to 3 min. 

2. Add the broth, cover loosely and keep to a 

low simmer. Cook until the pumpkin is tender 

and the sauce has thickened slightly, 10 to 

12 min. Stir in the chick peas, cook until 

heated through, 2 to 3 min. 

3. Garnish each bowl with raisins, almonds 

and cilantro and serve with Sensations by 

Compliments Basmati Rice. 


14 g protein, 12 g total fat (1 g sat. fat), 0 mg 

cholesterol, 56 g carbohydrates, 10 g fibre, 


PUMPKIN & RUM RAISIN CAKE 

PREP TIME: 10 min., plus soaking time 

TOTAL TIME: 1 hour and 15 min. SERVES: 16 

1 cup (250 mL) Compliments Seedless 

Thompson Raisins 

1 

⁄4 cup (60 mL) amber or dark rum, 

or apple juice 

1 

⁄4 cup (60 mL) warm water 

4 eggs 

1 cup (250 mL) brown sugar, firmly packed 

1 

⁄2 cup (125 mL) canola oil 

2 cups (500 mL) pumpkin purée 

(recipe on page 31) 

3 cups (750 mL) all-purpose flour 

1 tbsp (15 mL) baking powder 

1 tsp (5 mL) Compliments Ground 

Cinnamon 

1 

⁄2 tsp (2 mL) Compliments Ground Nutmeg 

1 

⁄2 tsp (2 mL) salt 

1 


Chopped Pecans 

GLAZE 

Raisin-soaking liquid 

1 tsp (5 mL) Sensations by Compliments 

Pure Vanilla Extract 

2 cups (500 mL) icing sugar 

1. Soak the raisins in the rum or juice mixed 

with warm water. 

2. Preheat oven to 350°F (180°C). Grease 

a Bundt cake pan. Set aside. Using a 

mixer, beat the eggs, sugar and oil until 

frothy. Blend in the pumpkin purée 

until smooth. Set aside. 

3. In a bowl, sift together the flour, baking 

powder, spices and salt. Stir the dry 

ingredients into the pumpkin mixture until 

just combined. Strain the soaked raisins, 

reserving the liquid. Mix the raisins and 

pecans into the cake batter. 

4. Spread the batter into the prepared pan. 

Bake in centre of oven until a skewer inserted 

into the deepest part of the cake comes out 

clean, about 55 min. Allow the cake to cool on 

a wire rack for 10 min. then gently remove it 

from the pan and cool to room temperature 

on a wire rack. Meanwhile, in a small mixing 

bowl, combine 3 tbsp (45 mL) reserved 

raisin-soaking liquid and vanilla; add icing 

sugar and blend into a smooth glaze. If needed, 

thin glaze with more raisin liquid, adding 1 ⁄4 tsp 

(1 mL) at a time. Pour or brush the glaze over 

the cake two or three times, allowing each 

layer to set before adding the next. 





PUMPKIN SOUP WITH 

APPLE-WALNUT TOPPING 


SERVES: 4 plus leftovers 


6 cups (1.5 L) peeled, diced pumpkin 

1 

⁄2 small onion, diced 


3 cups (750 mL) Compliments Chicken 



Pure Maple Syrup 

1 


1 


TOPPING 

1 Granny Smith apple, finely diced 

1 

⁄4 cup (60 mL) finely chopped fresh 

Compliments Chives 

1 

⁄4 cup (60 mL) Compliments Chopped 

Walnuts 

1 tbsp (15 mL) lemon juice 


Pure Maple Syrup, divided 

1. Heat the oil in a large saucepan over 

medium-high heat. Stir in the pumpkin, 

onion and garlic. Cook until lightly browned, 

5 to 6 min. Add the broth, 1 tbsp (15 mL) 

maple syrup, nutmeg, salt and pepper. 

Cover and simmer until the pumpkin is 

very tender, about 15 min. 

2. Meanwhile, to make the topping, in a bowl 

combine apple, chives, walnuts, lemon juice 

and 1 tbsp (15 mL) of maple syrup. Set aside. 

3. Purée the pumpkin mixture using a 

blender until smooth. Ladle the soup into 

4 bowls and add topping. Drizzle each bowl 

with remaining maple syrup before serving. 

PER SERVING (1 CUP/250 ML SOUP WITH 

1 

⁄4 CUP/60 ML TOPPING): 170 calories, 4 g 

protein, 6 g total fat (0.5 g sat. fat), 0 mg 





SPICED PUMPKIN LINGUINE 


SERVES: 4 


8 slices Genoa salami, thinly sliced 

4 cups (1 L) peeled, diced pumpkin 

1 

⁄2 small onion, diced 


1 

⁄2 tsp (2 mL) each ground turmeric 

and cumin 

1 


1 

⁄8 tsp (0.5 mL) each salt and pepper 

2 cups (500 mL) milk 

1 

⁄4 cup (60 mL) chopped fresh 

Compliments Basil 

1 



1 pkg (350 g) fresh Compliments Linguine 

1 

⁄2 cup (125 mL) grated Parmesan 

cheese, divided 

1. Heat oil in a saucepan over medium-high 

heat; add the sliced salami, cooking until 

golden, 3 to 4 min. Transfer to a paper towel 

to drain. In the same saucepan, cook the 

diced pumpkin and onion until soft and 

caramelized, 5 min. Stir in the garlic and spices, 

cook 1 min. Stir in the milk and reduce 

to a gentle simmer. Cover and cook until 

pumpkin is tender, 12 to 15 min. 

2. Transfer the sauce to a blender and purée 

until smooth. Coarsely chop the cooked 

salami, reserving 2 tbsp (30 mL) for garnish 

and stir into the sauce with the basil and half 

the chives. 

3. Cook the pasta according to package 

directions and reserve 1 cup (250 mL) pasta 

water before draining. Toss the pasta with 

half the grated cheese and divide among 

4 bowls. Thin out the sauce with spoonfuls 

of reserved pasta water, if needed, then ladle 

the sauce over the pasta and garnish with 

remaining salami, chives and grated cheese. 







pumpkin flavour pairs 

We paired these pantry staples with pumpkin to boost 

its mild sweetness, but they work just as well in any fall 

meal. Sprinkle Compliments Seedless Thompson Raisins 

over rice and salads or stir into cake batter for an added 

yummy surprise. And turn to spices instead of salt to 

enhance soups and sauces. Compliments Ground Cinnamon 

and Ground Nutmeg add instant warmth and an inviting 

aroma to both sweet and savoury dishes. 

Spiced Pumpkin 

Linguine 

RECIPE PAGE 32 

more pumpkin, please! 

For web-exclusive recipes, 

search “Pumpkin” at inspired.ca 


thanksgiving 

give thanks 

Ask your guests to bring a sweater and let the changing leaves 

set the mood as you take Thanksgiving outside. Raise a glass of 

cider, savour each dish and don’t forget to say thank you. 

Roasted Portabella 

Mushroom & Spinach Salad 

our menu 

Roasted Cauliflower with 

Sage & Blue Cheese 

Balsamic Beets 

Sweet Potato Rice Pilaf 

Sage, Apple & Walnut 

Stuffed Turkey Breast 

Plum & Ricotta Flatbread 


Marinated portabella 

mushrooms add 

depth of flavour to 

this fresh salad 

ROASTED PORTABELLA MUSHROOM & SPINACH SALAD 

This is the ultimate fuss-free dish: mushrooms and tomatoes can be roasted ahead of time 

and then quickly reheated to top the salad. Serve individually or on a platter. For perfect 

Parmesan curls, use a vegetable peeler. 


1 

⁄4 cup (60 mL) extra virgin 

olive oil, divided 

1 


Compliments Aged Balsamic 

Vinegar of Modena 

1 tsp (5 mL) chopped fresh 

Compliments Thyme 

4 Compliments Portabella 

Caps, brushed clean, 

stems removed 

1 cup (250 mL) halved 

grape tomatoes 

4 cups (1 L) Compliments 

Organic Baby Spinach 

1 

⁄2 cup (125 mL) shaved 

Parmesan cheese 

1 

⁄8 tsp (0.5 mL) each salt 

and pepper 

1. In a bowl, whisk together 3 tbsp (45 mL) olive oil with the 

vinegar and thyme. Turn the mushrooms in the marinade to 

coat, cover and set aside (this can be done a few hours ahead). 

2. Preheat oven to 400°F (200°C). Place the mushrooms 

on one side of a parchment paper-lined baking sheet. Toss 

tomatoes in the remaining marinade and pour onto the other 

end of the baking sheet. Roast in centre of oven for 12 min. 

Let cool slightly before slicing mushrooms in half. Reserve 

the juices from the baking sheet. 

3. In a mixing bowl, toss the spinach and Parmesan with the 

remaining olive oil and salt and pepper. Spread spinach mixture 

on a serving platter and top with roasted mushrooms and 

tomatoes. Just before serving, drizzle reserved juices overtop. 


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



thanksgiving 

BALSAMIC BEETS 

This salad is equally good 

warm or cold. To save time, 

create the platter the night 

before, refrigerate and dress 

right before serving. 


TOTAL TIME: 50 min. SERVES: 8 

8 medium-size beets, trimmed 

1 


Chopped Walnuts 


Compliments Aged Balsamic 

Vinegar of Modena 

1 tbsp (15 mL) extra virgin 

olive oil 

1 

⁄8 tsp (0.5 mL) each salt 

and pepper 

1 


Compliments Goat Cheese 

Crumbles 

1 tsp (5 mL) fresh Compliments 

Thyme, leaves only 

1. In a large pot, cover the beets 

with salted water and bring to a 

boil. Reduce to a simmer and cook 

until beets are just tender, about 

30 min. Meanwhile, lightly toast 

the walnuts in a dry skillet over 

medium heat. Set aside to cool. 

2. Drain the beets and run under 

cold water until cool enough to 

handle, but still warm. Gently rub 

the skins off. 

3. Slice the beets into 1 ⁄8-in. 

(3 mm) rounds and arrange on a 

platter. Drizzle with the vinegar, 

olive oil and season with salt and 

pepper. Sprinkle with the walnuts, 

cheese and thyme and serve. 


150 calories, 5 g protein, 6 g 

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

cholesterol, 18 g carbohydrates, 

5 g fibre, 13 g sugars, 200 mg 

sodium 



simple sides 

Offer tasty side dishes that require very 

little prep. Compliments Herb & Wild Rice 

and Garlic Mashed Potatoes are classics, 

while Compliments Balance Mashed 

Sweet Potatoes bring colour to the table. 


SWEET POTATO RICE PILAF 

A quick stovetop side dish that cooks 

as your turkey browns in the oven. 


SERVES: 8 


2 shallots, finely diced 

1 garlic clove, minced 

1 1 ⁄3 cups (325 mL) Sensations by 

Compliments Long Grain and 

Wild Rice Blend 

1 

⁄2 tsp (2 mL) Compliments 

Ground Turmeric 

1 


Ground Cumin 

1 


2 2 ⁄3 cups (650 mL) Compliments 

Chicken Broth, 30% Less Sodium 

2 large sweet potatoes (approx. 

3 cups/750 mL), medium dice 

1 


Chopped Pecans 

2 tbsp (30 mL) chopped fresh 

Compliments Basil 

To serve, 

slice in wedges 

like a cake! 

1. Heat the oil in a saucepan over 

medium heat. Stir in the shallots and 

garlic, cook until slightly softened. Mix 

in rice, turmeric, cumin, salt and pepper. 

Cook, stirring, 1 to 2 min. until spices 

are fragrant and rice is lightly toasted. 

2. Stir in the broth, bring to a low 

simmer and continue cooking for 5 min. 

Add the sweet potatoes and continue 

simmering covered until all the liquid 

has been absorbed, about 15 min. 

Remove from heat and let stand 5 min. 

3. Gently fluff with a fork, stir in pecans 

and basil and serve. 



(0.5 g sat. fat), 0 mg cholesterol, 35 g 


320 mg sodium 

ROASTED CAULIFLOWER WITH SAGE & BLUE CHEESE 

Pre-steaming the cauliflower cuts back on cooking time. 


1 large cauliflower head, 

leaves removed and cored 

3 sprigs fresh Compliments 

Sage, divided 

1 small onion, diced 

1 garlic head, sliced in half 

horizontally (skin left on) 



unsalted butter, at 

room temperature 

1 


Ground Nutmeg 

1 

⁄4 tsp (1 mL) each salt 

and pepper 

1 

⁄3 cup (75 mL) crumbled 

blue cheese 

2 tbsp (30 mL) finely sliced 

fresh Compliments Chives 

1. Preheat the oven to 425°F (220°C). Place the cauliflower, stem 

side down, in a large saucepan with 1 ⁄2 in. (1 cm) of water and cover. 

Bring to a simmer at medium-high heat for 4 to 5 min. Remove from 

heat and allow cauliflower to steam 1 to 2 min. more, until tender. 

2. Meanwhile, finely chop 1 tbsp (15 mL) sage and set aside. 

Put remaining sage sprigs, onion and garlic in a roasting pan 

and drizzle with olive oil. Place the cauliflower on top. Combine 

the butter, nutmeg, salt and pepper and spread over the 

cauliflower. Roast in the top third of the oven for 25 to 30 min., 

until the cauliflower is golden. 

3. Transfer the cauliflower to a serving platter. Squeeze the 

roasted garlic into the roasting pan and discard the skins. Add the 

reserved chopped sage and mix with the roasted garlic and onions. 

Spoon the mixture around the cauliflower and garnish with cheese 

and chives. To serve, cut the cauliflower into wedges and top with 

spoonfuls of the onion and garlic mixture. 


7 g total fat (3 g sat. fat), 10 mg cholesterol, 6 g carbohydrates, 



we make it easy 

Need your turkey breast 

boned? Our Meat 

Department can do it – 

and prepare custom 

orders – while you shop. 

SAGE, APPLE & WALNUT STUFFED 

TURKEY BREAST 

PREP TIME: 15 min. TOTAL TIME: 1 hour and 30 min. 

SERVES: 8 

1 large onion, halved 

and divided 


canola oil, divided 

4 sprigs fresh 

Compliments Sage, 

divided 

2 Granny Smith 

apples, diced 

1 

⁄3 cup (75 mL) 

Compliments 

Chopped Walnuts 


Compliments Italian 

Seasoning 

1 

⁄2 tsp (2 mL) each salt 

and pepper, divided 

3 cups (750 mL) 

fresh white 

bread, torn into 

1 

⁄2- to 1-in. 

(1 to 2.5 cm) 

pieces 

1 

⁄4 cup (60 mL) 

chopped fresh 

parsley 

1 egg yolk 

2 cups (500 mL) 

Compliments 

Chicken Broth, 

30% Less Sodium, 

divided 

2 boned turkey 

breasts (2 lb/1 kg), 

skin on 

STUFFING 

1. Dice half the onion. In a skillet, heat 1 tbsp 

(15 mL) oil over medium heat and cook onion 

until caramelized, about 8 min. 

2. Finely chop 2 tbsp (30 mL) sage and stir into 

the skillet along with the apple, walnuts, Italian 

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

Cook until the apples have softened slightly, 

2 to 3 min. Remove from heat and set aside to 

cool completely. 

3. Mix the cooled apple-onion mixture with the 

bread pieces, parsley and egg yolk. Add 1 ⁄4 cup 

(60 mL) of the broth to moisten the stuffing so it 

just holds together. Set aside. 

watch the videos 

Learn how to bone a turkey breast or make this 

whole recipe with our videos at inspired.ca 

TURKEY 

1. Preheat oven to 425°F (220°C). Place both 

turkey breasts, skin side down, on a cutting board. 

Cut horizontally into the thickest part of each 

breast (but do not cut through) so they open up 

like a book. Season each of the cut surfaces with 

the remainder of the salt and pepper. 

2. Mould 2 cups (500 mL) of stuffing into a log; 

place in the middle of one side of the first breast. 

Fold the meat over to close and use kitchen twine 

to wrap and tie the rolled turkey in 3 or 4 places. 

Repeat with second breast. 

3. Thinly slice the remaining onion and scatter 

in a roasting pan along with the remaining sage 

sprigs. Place the stuffed turkey breasts overtop 

and brush them with the remaining oil. Add the 

remaining broth to the pan and cook in centre 

of oven for 15 min. Reduce the heat to 375°F 

(190°C) and continue to cook for 40 min. or 

until the internal temperature reaches 165°F 

(74°C). Transfer turkey to a platter and let rest 

5 to 10 min. Remove the twine, slice and serve 

with the onion and sage stuffing. 


25 g protein, 14 g total fat (2.5 g sat. fat), 




sweet 

essentials 

Don’t be caught without these 

classic holiday desserts 

thanksgiving 

thanksgiving 

PLUM & RICOTTA FLATBREAD 

To switch up the topping, check out our 

web-exclusive recipe for Apple Cinnamon 

Flatbread at inspired.ca. 


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

combine 1 ⁄2 cup (125 mL) light ricotta, 2 tbsp 

(30 mL) Sensations by Compliments Pure Maple 

Syrup and 1 ⁄2 tsp (2 mL) orange zest. Spread 

mixture on 1 Sensations by Compliments Original 

Flatbread and set aside. In a medium bowl, 

toss 3 pitted and thinly sliced plums with 2 tbsp 

(30 mL) firmly packed brown sugar, 2 tbsp (30 mL) 

melted butter and 1 tsp (5 mL) ground cardamom. 

Arrange the plum slices on the flatbread and drizzle 

with remaining liquid. Bake in centre of oven 

for 12 min., until golden. Cool slightly before 

slicing into 8 wedges. Sprinkle with 1 tsp (5 mL) 

fresh Compliments Thyme and serve warm or at 

room temperature. 





get our Mulled 

Apple-Cranberry 

Cider recipe 

Visit inspired.ca 

3 PERFECT PIE 

Serve up generous wedges of 

Compliments Pumpkin Pie. 

1 2 YUMMY 

A CREAMY TARTS 

TREAT 

Everything’s better 

Give each 

with a big scoop of 

guest their own 

Compliments Maple 

Sensations by 

Walnut Ice Cream. 

Compliments 

Pecan Butter Tart. 


thanksgiving 

be a 

happy host 

Hang up that apron and get out 

there and mingle with a little 

help from Sobeys. From starters 

to sweets, our delicious options 

make holiday entertaining easy. 

Last Bite 

Finish off your festive feast with a rich 

and decadent Pumpkin Cheesecake 

(below). Available in the Bakery 

Department, this dessert combines 

the great taste of pumpkin pie with the 

rich texture of cheesecake in a lightly 

ginger-spiced crust. Or try cool and 

creamy store-decorated Ice Cream 

Cakes. Layers of premium chocolate 

and vanilla Marvelous Moos Ice Cream 

from Cape Breton, N.S., are divided by 

a delicious chocolate-crunch centre. 

Each cake is ready to be cut and served 

straight from the freezer and can be 

personalized to suit your occasion. 

Main Attraction 

If you’re looking to feed a crowd this Thanksgiving, the Meat Department has a 

turkey that is sure to fit the bill. Choose from a wide selection of birds including 

ones that are fresh, frozen, butter or broth basted, stuffed and even some that 

go straight from freezer to oven. It doesn’t get much easier than that! 

Bite-Size Delights 

Appetizers are easy with fresh, order Occasion Trays available at the Deli 

made-to- 

and Produce Counters. Call ahead to order 

yours and choose from several different 

varieties including Fruit & Cheese (made with 

a sampler selection of cheese and fruit), 

Meat & Cheese Nibbler (made with 

morsels of cheese and fresh-fromthe-deli 

meats) and Vegetable. 


aking 

sweet meets savoury 

It’s a match made in the mixing bowl: honey, 

oats, apples and chocolate find their perfect 

flavour partners and true love follows – 

recipes to be enjoyed happily ever after 

HONEY, PARMESAN & 

ROSEMARY SCONES 

For light, flaky scones, handle the dough 

as little as possible. 


MAKES: 9 scones 

2 cups (500 mL) 

Compliments All 

Purpose Flour, 

plus more for 

dusting 

1 

⁄2 cup (125 mL) 

finely grated 

Parmesan cheese 

2 tsp (10 mL) 

baking powder 

1 tsp (5 mL) fresh 

Compliments 

Rosemary, finely 

chopped 

Pinch of salt 

1 

⁄4 cup (60 mL) 

Compliments 

Salted Butter, 

cold and cut into 

small pieces 

3 

⁄4 cup (175 mL) 

buttermilk 


Compliments 

Pure Honey 

1 

⁄4 tsp (1 mL) 

baking soda 


In a large bowl, mix flour, cheese, baking 

powder, rosemary and salt. Working 

quickly, add cold butter, blending with 

fingertips until evenly distributed. 

2. In a large bowl, mix buttermilk, 

honey and baking soda. Pour over dry 

ingredients and mix until just combined. 

Turn out onto a floured surface 

and knead until dough just holds 

together. Do not overwork. 

Pat or roll into a 1 ⁄2- to 3 ⁄4-in. 

(1 to 2 cm) thick disk. 

3. Using a 3-in. (8 cm) round 

cutter (or a floured jar lid or 

glass), cut dough into 9 or 

10 rounds (gathering scraps to 

re-roll and cut to use up dough). 

Bake on a parchment paperlined 

baking sheet for about 

15 min. or until lightly browned. 

PER SERVING (1 SCONE): 

190 calories, 5 g protein, 

6 g total fat (3.5 g sat. fat), 

15 mg cholesterol, 28 g 

carbohydrates, 1 g fibre, 


forgot the buttermilk? 

No problem. To sour regular milk, combine 

1 cup (250 mL) with 1 tbsp (15 mL) white 

vinegar or lemon juice. Let the mixture stand for 

about 10 min. before adding it to your recipe. 

Aromatic rosemary 

highlights 

honey’s subtle 

sweetness 

scores of scones! 

Switch up our basic recipe 

by reducing the Parmesan to 

1 

⁄4 cup (60 mL) and adding 

surprising extras: 

• Add 1 ⁄4 cup (60 mL) finely 

diced candied ginger. 

• Add 2 slices of cooked, 

crumbled bacon. Substitute 

maple syrup for the honey 

and omit the rosemary. 

• Add 1 ⁄4 cup (60 mL) roughly 

chopped, sliced black or green 

olives. Substitute 1 tsp (5 mL) 

fresh thyme or 1 ⁄2 tsp (2 mL) 

dried thyme for the rosemary. 

inspired.ca 41 41

CHOCOLATE PRETZEL COOKIES 

PREP TIME: 10 min. TOTAL TIME: 30 min. MAKES: 30 cookies 

Pretzels add 

salty crunch 

to decadent 

chocolate 


Salted Butter 

3 

⁄4 cup (175 mL) brown sugar, 

firmly packed 

1 

⁄2 cup (125 mL) sugar 

1 egg 

1 tsp (5 mL) Sensations 

by Compliments Pure 

Vanilla Extract 

1 1 ⁄2 cups (375 mL) Compliments 

All Purpose Flour 


Medium Desiccated 

Unsweetened Coconut 

1 

⁄2 cup (125 mL) large 

flake oats (not instant 

or quick oats) 

1 tsp (5 mL) baking soda 

Pinch of salt 


Classic Mini Twists 

Pretzels, broken into 

large pieces 

1 


Semi-Sweet Chocolate 

Chips and Chunks 

1 

⁄2 cup (125 mL) puffed 

rice cereal 

1. Preheat oven to 375°F (190°C). Using a hand mixer on medium 

speed or a whisk, cream together butter and sugars until light 

and fluffy, then add the egg and vanilla. Mix until just combined. 

2. In a large bowl, combine flour, coconut, oats, baking soda and 

salt. Add the flour mixture to the butter mixture, stirring with a 

wooden spoon until combined. Blend in pretzels, chocolate and 

cereal until just combined. 

3. Drop about 30 spoonfuls of cookie dough, roughly 2 in. (5 cm) 

apart, onto parchment paper-lined baking sheets. Bake in centre 

of oven, 8 min. for chewy cookies, 10 min. for crisp ones. Cool on 

wire racks. 

PER SERVING (1 COOKIE): 160 calories, 2 g protein, 9 g total fat 

(6 g sat. fat), 20 mg cholesterol, 17 g carbohydrates, 1 g fibre, 


APPLE CIDER & CHEDDAR TARTLETS 

PREP TIME: 10 min. TOTAL TIME: 1 hour and 10 min. MAKES: 12 tarts 

2 tsp (10 mL) unsalted butter 

1 

⁄2 cup (125 mL) brown sugar, 

firmly packed, divided 

2 large Granny Smith 

apples, peeled, cored 

and finely diced 

1 


Ground Cinnamon, 

divided 

4 cups (1 L) Compliments 

Sweet Apple Cider 

2 tsp (10 mL) Compliments 

Cider Vinegar 

1 

⁄2 pkg (200 g) puff pastry, 

thawed but very cold 

1 

⁄4 cup (60 mL) shredded 

Compliments Mild 

Cheddar Cheese 

Melted cheddar 

contrasts with 

crisp, syrupy apple 

1. Preheat oven to 400°F (200°C). In a large saucepan, melt butter. 

Add 2 tbsp (30 mL) sugar and stir until smooth. Add apple and cook 

on medium-low heat until pieces are slightly softened but still hold 

their shape, 5 to 7 min. Stir in 1 ⁄8 tsp (0.5 mL) of cinnamon. Transfer 

to a bowl and set aside. 

2. In the same saucepan, add apple cider, cider vinegar and remaining 

sugar and cinnamon and heat on medium until sugar dissolves. Turn 

heat to low and simmer until cider mixture is syrupy and reduced to 

about 3 ⁄4 cup (175 mL), approx. 25 min. 

3. Meanwhile, on a lightly floured surface, roll out puff pastry into a 

14 × 14-in. (35 × 35 cm) square. Use a knife or pizza wheel to cut pastry 

into 12 rectangular pieces by slicing 4 horizontal rows and 3 vertical 

rows. Place cut pastry pieces into a greased 12-cup muffin tin, lining 

bottoms and sides. Use a fork to prick the bottoms a few times. Spoon 

cooked apple into pastry cups. Bake 15 min. or until golden brown. 

When cool enough to handle, remove tartlets from tin, drizzle with 

cider syrup and sprinkle with cheese. Serve hot or cold. 

PER SERVING (1 TARTLET): 180 calories, 2 g protein, 6 g total fat 

(3 g sat. fat), 10 mg cholesterol, 30 g carbohydrates, 1 g fibre, 





COFFEE BROWNIES 

For a cakier texture, bake brownies 

an additional 5 min. 


MAKES: 20 brownies 

baking 

1 

⁄2 cup (125 mL) + 1 tbsp (15 mL) 

Compliments Salted Butter, 

divided 

1 cup (250 mL) sugar 

2 squares (2 oz/60 g) 

unsweetened baking chocolate 

2 tsp (10 mL) Compliments 

Instant Coffee, divided 

3 tbsp (45 mL) hot water, divided 

2 eggs 

1 1 ⁄2 tsp (7 mL) Sensations by 

Compliments Pure Vanilla 

Extract, divided 

1 


All Purpose Flour 

Pinch of salt 

1 

⁄2 cup (125 mL) icing sugar 

1 tbsp (15 mL) unsweetened 

cocoa powder 

Robust coffee 

intensifies cocoa’s 

bittersweet 

taste 


On the stove, set a metal bowl over a 

pot of simmering water (or use a double 

boiler) and add 1 ⁄2 cup (125 mL) butter, 

and the sugar and chocolate. Stir a few 

times as butter and chocolate melt. 

2. Meanwhile, dissolve 1 1 ⁄2 tsp (7 mL) 

instant coffee in 2 tbsp (30 mL) hot 

water. Add to butter and chocolate, 

mixing until smooth. Remove chocolate 

mixture from heat and cool until barely 

warm before whisking in eggs and 1 tsp 

(5 mL) vanilla. 

3. In another bowl, mix flour and salt. 

Whisk into chocolate mixture until 

smooth. Spread in a greased 8 × 8-in. 

(20 × 20 cm) baking pan. Bake in centre 

of oven, 25 min. or until top is just set. 

4. To make the icing, combine 

remaining butter, icing sugar and 

cocoa powder in a small bowl. Mix 

in remaining instant coffee and vanilla 

and 1 tbsp (15 mL) hot water, stirring 

until smooth. Ice brownies in their 

pan while still hot. When cool, cut 

into 20 pieces to serve. 

PER SERVING (1 BROWNIE): 140 calories, 

1 g protein, 7 g total fat (4.5 g sat. fat), 





got a favourite sweet 

& savoury combo? 

Share it on 

facebook.com/sobeys 


soups & sides 

recipe 

FINDER 

PUMPKIN SOUP WITH APPLE-WALNUT 

TOPPING PAGE 32 

36 Balsamic Beets 

32 Pumpkin Soup with Apple-Walnut Topping 

37 Roasted Cauliflower 

with Sage & Blue Cheese 

mains 

BALSAMIC BEETS PAGE 36 

35 Roasted Portabella Mushroom & 

Spinach Salad 

37 Sweet Potato Rice Pilaf 

go online 

Get all these tasty recipes 

plus extra web-exclusive 

ones at inspired.ca 

TURKEY BURGER PIZZA PAGE 22 

COCONUT SHRIMP CURRY PAGE 25 

BRAISED BEANS PAGE 47 

25 Bacon-Wrapped Mini Meatloaf 

47 Braised Beans 

47 Braised Whole Chicken 

46 Classic Beef Braise 

25 Coconut Shrimp Curry 

18 Greek Meatball Kabobs 

desserts 

21 Ham-Wrapped Chicken 

with Balsamic Onions 

26 Make-Ahead Chicken Burritos 

32 Pumpkin Curry 

38 Sage, Apple & Walnut Stuffed 

Turkey Breast 

27 Salmon Broccoli Gratin 

32 Spiced Pumpkin Linguine 

19 Steamed Ginger Cod Packets 

with Rice & Vegetables 

20 Sweet Chili Pork Lettuce Wraps 

22 Turkey Burger Pizza 

APPLE CIDER & CHEDDAR TARTLETS PAGE 42 

COFFEE BROWNIES PAGE 43 

PLUM & RICOTTA FLATBREAD PAGE 39 

42 Apple Cider & Cheddar Tartlets 

42 Chocolate Pretzel Cookies 

43 Coffee Brownies 

28 French Toast Muffins 

41 Honey, Parmesan & Rosemary Scones 

39 Plum & Ricotta Flatbread 

32 Pumpkin & Rum Raisin Cake 


aıse 

cooking class 

the good old 

Learn the age-old basics and 

benefits of taking it slow 

Braising – slow cooking 

at a low temperature – 

is one of those methods where 

the work-to-result ratio is in 

your favour. With the oven door 

shut tight, meat, vegetables and 

legumes become wonderfully 

tender. It’s as simple as combining 

the right elements, following our 

delicious recipes and setting the 

timer. Trust us, it’ll be worth the 

wait. Here’s what you need for 

the best braise: 

Braise whole 

chicken… 

Because from wing tip 

to drumstick, the whole 

bird emerges succulent 

beneath crispy skin. 

RECIPE ON PAGE 47 

Tough cuts of meat, firm 

vegetables or legumes 

Braising is ideal for heftier (and 

often more economical) cuts of 

meat – try brisket, shanks or ribs 

(braising actually toughens thin 

or already tender cuts). Dense 

vegetables like artichokes and 

root veg, and legumes of any kind, 

become soft and deeply flavourful. 

A heavy, ovensafe pot 

Whether you use a Dutch oven or 

roasting pan, the key is to cover 

it with either a heavy lid or tightly 

sealed foil to trap in every bit of 

moisture and heat. 

Liquid 

Water or broth provides moisture 

during the long cook time, but there’s 

just enough liquid to surround the 

ingredients instead of submerging 

them, as in a stew. 

Aromatics 

The choices are endless – garlic, 

onions, carrots, celery and herbs 

infuse fragrant flavour into the 

braising liquid. 

Acid 

One of the most crucial 

components, acid helps to break 

down tough connective tissues in 

meat and softens firm vegetables 

and legumes. Try wine, beer, 

vinegar, lemon juice or tomatoes. 




cooking class 

Classic Beef BRaise 

Prep Time: 10 min. Total Time: 2 hours and 40 min. Serves: 8 

2 bacon strips, cut into large dice 

3 carrots, diced 

3 celery stalks, diced 

2 onions, diced 

1 

⁄4 cup (60 mL) all-purpose flour 

1 


Pepper to taste 

2 lb (1 kg) lean stewing beef, cut into 

2-in. (5 cm) pieces 

2 tsp (10 mL) canola oil 

1 cup (250 mL) Compliments Beef Broth, 

25% Less Sodium 

1 1 ⁄2 cups (375 mL) water 

1 cup (250 mL) dry red wine 

1 tbsp (15 mL) Compliments Tomato Paste 

4 garlic cloves, peeled, whole 

1 Compliments Bay Leaf 

1 sprig fresh Compliments Rosemary 

1 cup (250 mL) red or white pearl onions 

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

ovensafe saucepan or Dutch oven, sauté 

bacon until fat starts to render. Add carrots, 

celery and onions and cook until vegetables 

are tender and fragrant, 5 to 7 min. Remove 

bacon and vegetables with a slotted spoon 

and reserve. Discard bacon fat. 

2. In shallow dish, combine flour, salt and 

pepper to taste. Dredge beef in flour mixture 

until lightly coated. Shake off excess. 

3. Add canola oil to saucepan and heat on 

medium-high. Add beef and lightly brown 

on all sides, working in batches if necessary. 

Remove beef from saucepan and add broth, 

water, wine and tomato paste. Whisk to 

blend. Return the beef to the pan along with 

the bacon, vegetables, garlic, bay leaf and 

rosemary. Cover tightly and braise in the 

oven for 1 hour. 

4. Meanwhile, to peel the pearl onions, bring 

a pot of water to boil. Blanch the onions for 

30 sec., remove with a slotted spoon and 

place in a bowl of ice water to cool. Drain 

onions, cut off the roots, make a vertical slit, 

and slip off the skin. Add the pearl onions to 

the braise, and cook for 1 more hour. Remove 

lid and allow meat to brown for 20 min. 

5. Remove the bay leaf and rosemary sprig, 

then divide meat and vegetables among 

8 plates. Skim fat from sauce in pan, then 

spoon 1 to 2 tbsp (15 to 30 mL) of sauce 

overtop the meat and vegetables and serve. 

Per serving ( 1 ⁄8 of the recipe): 290 calories, 






Braise everyday 

stewing beef… 

Because the meat is rendered 

buttery soft and super-flavourful. 


Braised BeanS 

Prep Time: 15 min. Total Time: 1 hour and 

30 min., plus soaking time Serves: 6 

1 1 ⁄2 cups (375 mL) dried Compliments 

White Navy Beans, soaked overnight 

1 


Compliments Pure 100% Olive Oil, 

divided 

2 shallots, diced 

1 celery root, peeled, cut into large dice 

1 small turnip, peeled and cut 

into large dice 

2 carrots, cut into 3 ⁄4-in. 

(2 cm) pieces 

2 parsnips, peeled, cut into 3 ⁄4-in. 

(2 cm) pieces 

1 

⁄4 cup (60 mL) julienned oil-packed 

sundried tomatoes 

2 cups (500 mL) vegetable broth 

1 


1 sprig each fresh Compliments 

Rosemary, Sage and Thyme 

1 

⁄2 pkg (156 g) Compliments Organic Baby 

Spinach (approx. 3 cups/750 mL) 

1 



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

soaked beans well and set aside. In a large 

ovensafe saucepan or Dutch oven, heat 

half the oil over medium-low. Add the 

shallots, celery root and turnip and sauté 

for a few min., until the shallots begin to 

soften. Add the carrots, parsnips, sundried 

tomatoes and beans. Stir until ingredients 

are coated in the oil. Add the broth, water 

and herbs. 

2. Cover and braise in the oven 50 to 

60 min., until beans and vegetables 

are very soft and most of the liquid is 

absorbed. Remove lid and cook 10 to 

15 min. longer. Remove pan from oven, stir 

in the spinach, drizzle with remaining olive 

oil, sprinkle with salt and pepper and serve. 

Per serving ( 1 ⁄6 of the recipe): 


(2 g sat. fat), 0 mg cholesterol, 55 g 


610 mg sodium 

soak it up 

Soaking beans softens them and shortens 

their cook time. Place beans in enough 

cold water to cover by at least 3 in. (8 cm) 

and let stand for 6 hours or overnight at 

room temperature. 

for two web-exclusive 

braising recipes 

Visit inspired.ca 

Braised Whole Chicken Seen on page 45 

Prep Time: 10 min. Total Time: 1 hour and 30 min. Serves: 6 

1 whole chicken (3 1 ⁄2 to 4 lb/1.75 to 2 kg), 

giblets removed 

1 



1 tsp (5 mL) canola oil 

2 celery stalks, sliced 

1 medium cooking onion, cut into large dice 

1 1 ⁄2 cups (375 mL) Compliments Baby-Cut 

Carrots 

3 cups (750 mL) Compliments Chicken 


3 


1 

⁄4 cup (60 mL) white wine vinegar 

12 Compliments Red Petites Potatoes 

1 



Braise legumes and 

root vegetables… 

Because beans act like eager little sponges, 

soaking up moisture and flavour while dense 

vegetables become soft and sweet. 

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

inside and out with salt and pepper. In a large 

ovensafe saucepan or Dutch oven, heat oil on 

medium-high. Add chicken and brown, breast 

side down, 5 to 10 min. Turn over and brown 

second side. Transfer chicken to a platter. Add 

celery and onion and sauté 5 min. Add carrots 

and sauté another 5 min. Remove pot from heat. 

2. Place chicken, breast side down, overtop 

vegetables. Combine broth, water and vinegar and 

pour over chicken. Add potatoes to the pot, cover 

and braise 45 min. Turn chicken, breast side up, 

cook another 10 to 15 min. with lid off to brown. 

3. Remove chicken and vegetables from pan 

and keep warm. Skim fat from cooking liquid and 

discard. Carve chicken and place slices into shallow 

bowls, adding vegetables and broth. Garnish with 

fresh chives and serve. 

Per serving ( 1 ⁄6 of the recipe): 240 calories, 





good 

BUYS 

dressed to impress 


Mandarin Ginger Vinaigrette 

Steamed Ginger Cod Packets with 

Rice & Vegetables, page 19 

• Spoon it on sandwiches and burgers 

• Use it to marinate chicken and fish 

• Toss a few spoonfuls with steamed, 

roasted or grilled vegetables 

Fresh ideas to savour every 

last drop of select ingredients 

from this issue 

salsa lessons 

Compliments Medium Chunky Salsa 

Make-Ahead Chicken Burritos, page 26 

• Add it to soups, stews or pasta sauces 

• Use it to top grilled chicken or fish 

• Serve it alongside scrambled eggs 

spice trade 

Compliments 

Ground Cumin 

Sweet Potato Rice Pilaf, 

page 37 

• Swap it for chili powder, 

oregano, coriander 

and caraway 

• Pat it on chicken and fish 

• Stir it into rice, soups 

and bean salads 

creamy counterpart 

Sensations by Compliments Goat Cheese Crumbles 

Balsamic Beets, page 36 

• Swap them for ricotta, feta or mascarpone cheese 

• Add them to lasagnas, tomato and pesto pasta sauces 

• Sprinkle them on omelettes and scrambled eggs near 

the end of cooking 


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. 


Meat Lasagna 1kg 

$ 

7 99

Our coffee’s creating 

quite a stir. 

The delicious taste of our Canadian Blend is rivaled only by its incredible value. 

Made with a premium blend of perfectly roasted 100% Arabica beans, 

you might say it’s making other brands wake up and smell the coffee. 

Compliments Compliments 

Canadian Blend 

Sensations 

Coffee 

by 

326 

Compliments 

Canadian Blend Coffee g 930 g 

Meat Lasagna 1kg 

$ 

5 99 

$ 

7 99 

ADVERTISED PRODUCTS IN INSPIRED 

MAGAZINE ARE AVAILABLE AT: 

Availability of certain products may be limited in some stores. Most products will be in-store Friday, September 9, 2011. Stores reserve the right to limit quantities. Product packaging of some 

products found in-store may be different from packaging shown in the magazine. Prices in effect Friday, September 9, 2011, to Thursday, November 3, 2011. Prices correct at time of print. 

® TRADEMARKS OF AIR MILES INTERNATIONAL TRADING B.V. USED UNDER LICENSE BY LOYALTYONE INC. AND SOBEYS CAPITAL INC. inspired.ca

ON_E - Inspired.ca

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