Delicious & - Inspired.ca

Spring 2009 

compliments.ca 

easy japanese 

Discover the simple side 

of Japanese cuisine 

Delicious & 

50+ Nutritious Ideas 

better-for-you ingredients 

HEALTHY WEEKNIGHT MEALS 

smart cooking strategies

® 

Is a Club Sobeys MasterCard 

right for you? 

I would like $20 in free groceries. † 

I would like to earn double Club Sobeys points. * 

I would like no annual fee and a 

2.9% balance transfer. 

I would like to earn Club Sobeys points 

everywhere I shop. 

If you checked one or more boxes, apply now. 

Call 1-888-899-1263, visit complimentseverydaybanking.ca/apply 

or fill out an in-store application today. 

Access code: CS6 

®/ MasterCard and the MasterCard Brand Mark are registered trademarks, and PayPass is a trademark of MasterCard International Incorporated. All trademarks used under license. 

† Limited time offer. See in-store for details. *Double points are earned as follows: 1 point per dollar when purchase paid for using the Club Sobeys MasterCard and 1 point per dollar when 

purchase placed on the Club Sobeys card. Excludes bonus points. For full program details visit clubsobeys.com.

Superhero fuel for a trip to 

BeYONd! 

infINitY and 

Compliments Junior Disney Beyond the Orchard apples are the ideal 

snack for your little superhero. Selected from extra-fancy grade Gala 

and Granny Smith varieties, each one is about one-third smaller than 

a regular apple, making them the perfect fit for little hands. 

©Disney, ©Disney/Pixar

EDITOR’S note 

Editor Samantha Shepherd 

Managing Editor Christina Campbell 

Assistant Editor Andrea Ercolani 

Recipe Editor Barb Holland, PHEc 

Copy Editors Janice Babineau, Jane Doucet 

Associate Art Director Suba Kailasapillai 

Designer Tyrone Franco 

Production Manager Dianne Robinson 

Contributors 

Executive Chefs James Smith, Ryan Skelton 

Recipe Contributors Alex Gaponovitch, Dana 

McCauley, Amy Snider, PHEc 

Writer Signe Langford 

Photographers Angus Fergusson, James Tse, 

Felix Wedgwood 

Food Stylists Carol Dudar, Ruth Gangbar, 

Terry Schacht 

Prop Stylist Martine Blackhurst, Laura Branson 

VP, Group Publisher Manuela Yarhi 

Publisher Tina Boroviak 

Associate Publisher Urania Agas 

Project Managers Stephanie Allen, Debbie Morrow 

Production Director Susan So 

Director, Advertising Sales Michael Grier 

Advertising Sales Managers Kati Bradshaw, 

Marc Strong 

President & C.E.O. Eric Schneider 

Creative Director Peter Grimaldi 

Sobeys 

Chief Marketing Officer Belinda Youngs 

Vice President, Marketing Paul Flinton 

Director, One to One Marketing Yvonne Hutterer 

Inspired Marketing Manager Angela Redouté 

Inspired Operations Manager Amy Dillon 

Web Marketing Manager Theresa Arrigo 

Web Marketing Specialist Christie Gutteridge 

Director, Product Development Paula Deane 

Director, Regulatory Affairs Mauricio Bobadilla 

Regulatory Affairs Manager Andrea Saari 

Sobeys National Procurement & Product 

Development 

let’s start 

fresh 

There may still be a chill in the air and 

a bit of snow on the ground, but, for me, 

the beginning of spring is more about a 

change in how I feel than just a change 

in the weather. After a long winter of 

hibernation, I can’t wait for a fresh start. 

I’m especially excited to head into the 

kitchen to try nutritious recipes that 

taste delicious and make me feel good. 

With clean slates in mind, we’re 

equally excited to debut our new 

Live Well section and a special feature: 

3 Steps to a Fresh Start (page 19). 

Working with a fantastic team, 

including Sobeys Registered Dietitian 

Cheryl Turnbull-Bruce, the Inspired 

team uncovered nutritious foods to 

stock up on; we learned healthy cooking 

techniques that can be easily worked into 

any repertoire; and our chefs created 

light and bright recipes that are perfect 

for any night of the week. 

So how do you plan to start fresh? 

Share your thoughts and ideas with us 

– email me at editor@compliments.ca 

Cheers! 

Samantha Shepherd 

Inspired is a Sobeys Inc. publication created 

by Redwood Custom Communications. Colour 

reproduction: Clarity Colour. Printing: St. Joseph 

Printing. All rights reserved. Reproduction in 

whole or in part is prohibited without prior 

written permission from Sobeys Inc. ©Sobeys 

Inc. 2009 

FOR ADVERTISING RELATED INQUIRIES ONLY, 

please contact Kati Bradshaw at 416-847-8537 

or Marc Strong at 416-847-8173 

try something new this spring 

SMART COOKING 

Turn to page 14 for 

two recipes that can 

be transformed into 

completely different 

meals the next night. 

CRÊPES 101 

Montreal-based Chef 

Laurent Godbout shows 

us the secrets to this 

classic French recipe on 

page 34. 

EASY JAPANESE 

We reveal the simple side 

of Japanese cuisine, with 

a laid-back dinner party 

menu on page 30. 

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. 

compliments.ca/inspired 1

contents 

23 12 

27 

in every issue 

EDITOR’S NOTE ....................................1 

GO ONLINE/CONTRIBUTORS .................4 

Find out what’s new at compliments.ca; 

meet our contributors 

DISCOVER COMPLIMENTS ......................5 

Learn about the products you’ll find 

in Inspired 

COOKING CLASS ................................34 

Montreal Chef Laurent Godbout shows 

us how to make a classic French crêpe 

TASTE TESTED ....................................37 

The Compliments Consumer Taste 

Panel members share their thoughts on 

some surprisingly smart options 

KITCHEN NOTES .................................38 

The tips, tricks and techniques we 

learned this issue 

RECIPE FINDER ...................................39 

LAST DISH .........................................40 

An Inspired reader shares a sweet 

spring memory 

in season 

CHECKOUT................................................6 

Discover the latest tempting tastes 

from Compliments 

FRESH IDEAS .............................................8 

Food news, trends and tips for spring 

SPOTLIGHT ON: ORGANICS ........................11 

Compliments apple grower Noel Adkins 

takes us on a tour of his organic orchard 

KEY INGREDIENTS .....................................12 

Our favourites for spring: asparagus, kale 

and mini potatoes 

every day 

DOUBLE-DUTY DINNER .............................14 

Create magic in the kitchen by turning 

one night’s meal into two 

DICED TOMATOES… 3 WAYS 

Take this pantry staple in three 

completely different directions.....................16 

entertaining 

SPRING IS IN THE AIR ..........................27 

Kiss winter goodbye with a spring 

celebration full of bite-size delights 

TASTE OF JAPAN ................................30 

A simple Japanese-inspired dinner menu 

that’s perfect for a night in with friends 

live well 

SNACK HAPPY......................................18 

Three unique snack ideas 

that are ready in five minutes 

feature: 

3 STEPS TO A FRESH START .....................19 

It’s time to jump-start your spring 

Step 1: Make Smart Swaps.....................20 

Step 2: Lighten Up Your 

Cooking Techniques .............................22 

Step 3: Revamp Your Recipes ..................23 

on the cover: 

Look for this Sesame 

Garlic Shrimp & 

Noodle Salad among 

our Japanese-inspired 

dishes on page 30. 

go online 

Be the first to know! Sign up today 

and never miss an issue of Inspired. 

compliments.ca/inspired 

Find it in the freezer aisle

go online to get more inspiration 

visit compliments.ca/inspired 

exclusive web recipe! 

Try new ingredients 

Learn how to pick, store and cook five 

key spring ingredients: artichokes, lamb, 

pineapple, shallots and fiddleheads. 

Try a new cuisine 

Stock up on the staples of Japanese 

cuisine: print off our handy shopping 

list. (You’ll be set to try our Taste of 

Japan menu on page 30.) 

Try a new recipe 

Get our web-exclusive recipe for 

this sumptuous layered Crêpe Cake. 

(Before you make it, don’t forget to 

read crêpe 101 on page 35.) 

contributors 

Signe Langford 

Get to know: Toronto-based chef 

and food writer Signe Langford. 

She contributed to: Fresh Ideas 

(page 8), sourcing food news and 

tips, and a guide to lighter 

cooking techniques (page 22). 

This is what she had to say: 

“Writing about healthier cooking 

inspired me to buy kale, which I 

prepared Ethiopian-style using 

spiced butter, garlic and ginger. 

Delicious and good for me!” 

Amy Snider 

Get to know: Home Economist 

and cookbook author Amy 

Snider. She contributed to: 

Snack Happy (page 18), coming 

up with nutritious mini-meals, 

and our healthy weeknight food 

solutions (page 24). This is what 

she had to say: ”Healthy eating 

doesn’t have to be boring. 

I challenge people to add variety 

to their shopping list and include 

their whole family as they learn 

to love nutritious new foods.” 

Paula Deane 

Get to know: Compliments 

Director of Product Development, 

Paula Deane. She contributed 

to: Creating nutritious and 

delicious Compliments food 

solutions. This is what she 

had to say: ”The definition 

of healthy is different for 

different people; some may 

want to watch sodium intake, 

others fat and calories. 

Compliments Balance offers 

great-tasting, healthier options 

that make shopping easier.” 

Cheryl Turnbull-Bruce 

Get to know: P.E.I.-based Sobeys 

Registered Dietitian Cheryl 

Turnbull-Bruce. She contributed 

to: The Simple Swaps guide 

(page 20), providing smart 

shopping suggestions for the 

pantry, fridge and freezer. This 

is what she had to say: “Many 

people are confused about 

nutrition and scared to eat 

certain foods. As a dietitian, I 

help people add good foods to 

their eating plans rather than 

only telling them what to avoid.” 

4 Inspired BY COMPLIMENTS | SPRING 2009

DISCOVER 

Making an effort to eat better 

doesn’t have to eat into your 

jam-packed schedule 

We recognize that making healthy choices 

takes time – time that’s hard to come by. 

That’s why we’ve taken the guesswork out 

of choosing better-for-you options. With 

more than 200 delicious ideas to choose 

from, Compliments Balance makes it easy 

to find quality items that take your family’s 

health to heart. 

Whether you’re focused on reducing fat, 

calories or sodium intake, you can count 

on Compliments Balance to round out 

your family’s diet. And because each item 

highlights the most pertinent nutritional facts 

on the front of the package, you won’t waste 

precious time scouring the fine print to make 

your selection. 

From complete meal solutions to 

on-the-go snacks, we’ve got convenient, 

good-for-you food covered. 

go online 

Learn more about the complete line 

of Compliments food solutions at 


PICK THESE UP TODAY AT:

IN season 

checkout 

This spring’s latest tempting tastes from 

Compliments are delicious and nutritious. 

tasting is bl believing 

A better-for-you cheesecake that still tastes 

creamy and delicious? It may sound too 

good to be true, but Compliments Blueberry 

Lemon and Forest Berry Cheesecakes are 

the real deal. With only 5 grams of fat and 

210 calories in each single-serve cake, it’s 

the perfect guilt-free treat when your sweet 

tooth beckons. Plus, they’re a great option 

for quick entertaining. Just garnish with 

some lemon zest, fresh mint or berries for 

a beautiful presentation your guests will 

thank you for. 

good catch 

Traditionally used in fish ’n’ chip shops across the U.K., Scottish haddock is prized 

for its mild flavour and light and flaky texture. Compliments Balance Reduced Fat 

Breaded Scottish Haddock Fillets offer a crispy crumb coating without the deepfrying. 

With only 190 calories and 6 grams of fat in each serving, it’s a quick and 

tasty way to incorporate more omega-3 fatty acids into your diet. 

HOT POTATOES 

Whether you’re looking for a fast weeknight side 

or an elegant dish for a dinner party, Compliments 

Yellow, Red, White and Medley Petites Potatoes are 

a great solution. Try them in a colourful potato salad, 

roasted in the oven or grilled on the barbecue. Mini 

potatoes contain complex carbohydrates, which 

help keep you satisfied longer and they’re also 

high in vitamin C. With delicious recipes printed 

on each bag, it’s simple to add a gourmet touch, 

as well as key vitamins and nutrients, to any meal. 

tandoor-fresh 

Make a traditional Indian staple 

a regular at your kitchen table 

with Compliments Naan. Fluffy and 

golden brown, these hand-stretched 

naans are made with ghee (clarified 

butter) and buttermilk and baked 

along the walls of a large authentic 

Indian tandoor oven. The convenient 

4-pack makes it easy to add a touch 

of India to any meal. You can follow 

tradition and pair naan with curry 

and minced meat or use it as a lunch 

or dinner shortcut and pile it with 

your favourite pizza toppings or 

wrap chicken and veggies inside.

IN season 

BETTER-FOR-YOU 

BREADS 

Eating a slice of Compliments Balance 12 Whole 

Grain & Seed Bread or Compliments Balance Multi 

Whole Grain Bread at breakfast or lunch is one of the 

easiest – and tastiest – ways to add some fibre to your day. 

Because the wheat kernel is kept whole, every slice provides 

you with vitamins, minerals and phytonutrients. The insoluble 

fibre in whole grains also helps with digestion and keeps you 

feeling full longer. These whole grain breads are the best things 

since, well, sliced bread. 

small package, 

BIG FLAVOUR 

Compliments Junior Disney Rock’n Seedless 

Watermelon packs a lot of juice in a small 

package. “This mini watermelon is not only a 

great way to get your kids to eat more fruit, but 

it’s also perfect for smaller households,” says 

Compliments produce expert Stephen Kelley. “It 

won’t take up much space in the fridge, the rind 

is thinner so there’s less waste and the size 

makes it easier to cut.” This tiny treat is also 

perfect for fruit platters, packed 

lunches or simply scooping 

with a spoon for a 

refreshing snack. 

kids’ corner 

New solutions from Compliments Junior Disney pack in the benefits. 

©Disney, ©Disney/Pixar 

hidden 

GRAINS 

If trying to get your kids to 

eat whole grains feels like a losing 

battle, try Compliments Junior Disney 

Bright-Lites White Loaf Made with Whole 

Grain. “The bread looks and tastes like white 

bread,” says Compliments product developer 

Frank Spadafina, “but has the nutritional benefits 

of whole grains, so they’ll never know the difference.” Plus, each 

package includes High School Musical TM trivia questions and a 

recipe kids can help make. They’ll be having so much fun, they 

won’t even realize they’re eating something good for them. 

sneaky 

sauce 

Kids love saucy pasta but they’re 

not always hot on veggies, so 

we decided to combine the two. 

Hidden within our Compliments 

Junior Disney Pasta Pals Ticklish 

Tomato Pasta Sauce is a 

nutritious carrot and pumpkin 

purée, which provides an extra boost of vitamin A and a 

full serving of fruits and vegetables according to Canada’s 

Food Guide. Serve with Compliments Junior Disney Pasta Pals 

Enriched Pasta for a quick meal your kids will love. 


IN season 

fresh ideas 

We reached out to chef and food writer Signe Langford 

for the latest in food news, trends and tips. 

PACK YOUR BAGS 

Keep your hot or cold food fresh and delicious, 

even when you’re on the go. New Compliments 

Thermo-Fresh Lunch Bags and Carry Bags are 

the perfect solution for your busy schedule. 

Water-resistant, durable and environmentally 

conscious, insulated Thermo-Fresh Bags are 

available in two sizes to suit your needs. Get 

yours in-store today! 

Fresh Pick 

While writing Apples to Oysters: A Food Lover’s Tour of 

Canadian Farms, Canadian author Margaret Webb had 

a great time eating her way across this diverse country. 

But when winter starts to melt away, Webb, an avid 

cook and home gardener, likes to keep it simple. “I love 

everything leafy and green. I try to eat as locally and 

seasonally as possible and, in the spring, that means 

baby greens and micro-sprouts – red leaf lettuce, 

mustard greens, sunflower seedlings.” Webb enjoys 

dressing the tender leaves in a red wine vinaigrette, feta 

cheese, oregano and basil. 

Capture this taste of spring at home by picking up 

Compliments Spring Mix Salad Blend and Compliments 

Organic Mixed Baby Greens in-store today. 

weekendexplorer Here are three great ways to renew your spirit this spring. 

FEBRUARY 

Sign up for a cooking class, ideally 

something you’d never think of 

trying at home. Try an exotic Thai 

or sushi-making class, or learn the 

art of wine and food pairing. Your 

dinner parties will never be the same. 

MARCH 

Bundle up and enjoy an 

invigorating day in a sugar bush to 

learn how sap is transformed into 

maple syrup. Then warm up with a 

stick-to-your-ribs pancake brunch 

for a true taste of Canada. 

APRIL 

Get outside and participate 

in a charity walk or run, plant 

a tree or organize your own 

neighbourhood cleanup. You’ll 

love the feeling of giving back to 

your community. 


DOUBLE-duty GADGET 

Melon Baller Available in sizes from ¼-inch (5 mm) to the 

standard 1-inch (2.5 cm) model that most of us already own, 

this kitchen multi-tasker does so much more than make a 

fruit salad pretty. Put it to work hulling strawberries, coring 

apples or pears, making restaurant-style butter balls or 

scooping frozen desserts. For a dazzling hors d’oeuvre, use 

a small melon baller to dig out the centres of mini potatoes 

before stuffing with cheese and baking. 

ecoTIP 

IN season 

April 22 is Earth Day. Why not take a page from 

Grandma’s book and turn to your pantry for natural 

cleaning solutions. 

Make silverware sparkle with a paste of 

equal parts water and baking soda. 

Polish brass with a mixture made up of equal 

parts lemon juice, salt and water. 

Clean windows and countertops with a 

solution of equal parts water and vinegar. 

Eliminate set-in odours from reusable containers by 

soaking in a few tablespoons of baking soda and water. 

Spring TO-DO LIST 

basil 

for laura 

1. Chopping board maintenance. Now’s a great time to 

check your chopping boards. Replace wooden chopping 

boards that have any major gouges or cracks, as these 

may harbour bacteria. Plastic boards can be run through 

the dishwasher after each use, but it’s also good idea to 

occasionally soak them in a solution of 1 tbsp unscented, liquid 

chlorine bleach per gallon of water. Rinse boards thoroughly and 

air-dry afterward. 

2. Grow your own. Start seeds indoors for your herb box, patio 

container garden or backyard Eden. Try a sunny windowsill or 

the top of your fridge – it’s warm up there, which will help 

the seeds germinate. 

3. Freshen up your spice rack. Spices can go stale, so give 

them the sniff test. They should be strongly aromatic, and their 

colour should be vibrant, not faded. Then, try something new: 

Invest in a couple of innovative flavours from cuisines you enjoy, 

such as cumin and saffron for Moroccan foods or garam masala 

and curry powder for Indian. 

DRESS YOUR TABLE 

Celebrate the return of spring with friends and 

family. Create whimsical place-markers with just a 

few supplies: Simply tie or stick fancy labels onto 

packets of herb, vegetable or wildflower seeds, jot 

down your guest’s name and finish with a bow. 


organics 

SPOTLIGHT ON: 

In search of the secrets to organic farming, 

Inspired heads to the orchard for a one-on-one 

with Compliments apple producer Noel Adkins. 

did you know? 

IN season 

• Organic farming is practised in 

approximately 120 countries worldwide. 

• There are almost 1.4 million hectares of 

organically managed farms currently in 

North America. 

• Organic farming is the fastest-growing 

sector in agriculture, with annual sales 

increasing 15% to 20% every year. 

• According to the Organic Agriculture 

Centre of Canada, Canadians spent at 

least $1 billion on certified organic 

produce in 2006. 

In place of “modern” agricultural methods (think synthetic 

fertilizers, chemical pesticides and genetically modified 

organisms), organic farmers like Adkins favour more traditional 

techniques that help support the environment and provide the 

best-tasting produce. 

down to earth 

Anyone who gardens knows that the secret to healthy plants is healthy 

soil. Keeping soil lush requires fertilization, but organic farmers take a natural 

approach. “Instead of using synthetic fertilizers, which are harmful to wildlife,” 

says Adkins, “we recycle organic matter and turn it into compost to grow 

healthier plants.” Composting keeps farmland healthy without leaching harmful 

chemicals into groundwater. 

a bug-eat-bug world 

One of the most fascinating aspects of organic farming is how produce is kept 

safe from hungry insects. A key method is age-old: using bugs to fight bugs. 

“We purchase and release natural predators, such as lacewing and ladybugs, 

which eat [produce-destroying predators] aphids and mites.” Adkins’ other 

clever insect-fighting tactics include a bit of anti-Cupid trickery and a clever 

switcheroo. He diffuses sex pheromones (biological chemicals that attract male 

and female insects to each other) into his orchard to disorient codling moths 

– a major threat to apple trees. “We confuse the males so they can’t find mates 

to reproduce with.” He also places peaches wrapped in newspaper at the base 

of the trees to entice earwigs away from the apples. 

These creative farming methods are a testament to the lengths Adkins will 

go to for deliciously juicy, pesticide-free apples he can be proud of. 

farmfresh 

Not all organic 

products are 

created equal. 

We guarantee 

that all of our 

organic food 

solutions, like 

Compliments 

Organic apples, 

follow the strictest 

principles of 

organic farming 

and are certified to 

the highest degree. 

Look for 

Compliments 

Organic Gala, 

Red Delicious 

and Granny 

Smith apples 

in-store. 

Apples available 

either in bulk 

or bagged. 


key ingredients 

We spoke to Compliments produce expert 

Domenic D’Alessandro about his top 

picks for the season. 

asparagus 

how to select: Choose bright green 

asparagus with firm spears. 

how to prepare: Wash gently in cold 

water. To discard the woody bottom of 

the stalk, hold the spear in one hand while 

moving up the stem with the other, bending 

until the bottom snaps off. 

why try? Asparagus pairs beautifully with 

fish, meats and cheeses. It’s high in folate, a 

source of vitamins A and C, and incredibly 

versatile from breakfast to dinner. 

did you know? Asparagus plants are one 

of the longest-living plants in the garden, 

producing spears for up to 10 years! 

mini potatoes 

how to select: Look for potatoes that are 

firm and smooth-skinned. 

how to prepare: Wash well, removing any 

blemishes. With skin this thin, there’s no need 

to peel. Mini potatoes are ready to be boiled, 

roasted, parboiled and fried. 

why try? Not only are mini potatoes as 

delicious and nutritious as their bigger siblings, 

but they also take less time from stove to table, 

they’re kid-friendly and they add a touch of 

elegance to any meal. 

did you know? Purple potatoes get their 

colour from the same antioxidant that gives 

blueberries their vibrant hue. 

kale 

how to select: Look for vibrant, dark green 

leaves with strong stems. 

how to prepare: Wash leaves well in cold 

water and cut away the woodiest part of the 

stems. Finely chop before braising in your 

favourite tomato sauce or blanch before adding 

to recipes. 

why try? Kale not only tastes great but is full 

of fibre, calcium and vitamin C. It also has one 

of the highest levels of beta-carotene found in 

any vegetable making it an excellent source of 

vitamin A. Kale loves the salty, rich flavour of 

bacon and ham stocks. 

did you know? A member of the cabbage 

family, kale has been cultivated for 2,000 years. 

expert tip: TRY WHITE ASPARAGUS 

Once considered a specialty ingredient served only in high-end 

restaurants, white asparagus has grown in popularity thanks to 

its attractive appearance, mild flavour and tender stalks. Today, 

it’s practically a grocery store staple available all year round. If 

you’ve been puzzling over the pale appearance, D’Alessandro 

clears up the mystery. He explains that the stalks remain white 

through a process called etiolation, where “growers deprive the 

stalks of light by mounding dirt around them; the plant can’t 

produce chlorophyll, so the asparagus stays white.” Next time you 

want to add a touch of elegance to a meal, experiment with white 

asparagus in place of green, or pair the two for a stunning effect. 


IN season 

roasted asparagus soup 

with tzatziki 

Prep time: 10 min. Total time: 40 min. 

Serves 4 

1 bunch asparagus, cut into 1-inch 

(2.5 cm) pieces 

1 onion, chopped 

1 / 2 cup (125 mL) chopped celery 

2 cloves garlic, minced 

1 tbsp (15 mL) Compliments Pure Olive Oil 

2 tbsp (30 mL) all-purpose flour 

1 carton (900 mL) Compliments Chicken Broth, 

30% Less Sodium 

1 / 4 cup (60 mL) Compliments Tzatziki Yogourt 

& Cucumber Dip 

1. Preheat oven to 450°F (230°C). In a 

bowl, toss asparagus, onion, celery and garlic 

with olive oil. Season to taste with salt and 

pepper. Place on a baking sheet and roast, 

uncovered, until just beginning to brown, 

about 10 min. Shake pan once during cooking 

to turn vegetables. 

2. Transfer vegetables to a medium saucepan 

over medium-high heat. Stir in flour. Stir in broth. 

Bring to a boil, reduce heat and simmer 10 min. 

Carefully pour into a blender and purée until 

smooth. Return to saucepan and heat through. 

Season to taste with salt and pepper. Spoon 

1 tbsp (15 mL) tzatziki over each serving and 

sprinkle with cracked black pepper. 

per serving: 110 calories, 5 g protein, 5 g fat, 

14 g carbohydrates 

niçoise “petite” potato salad 


Serves 4 

1 / 2 bag (454 g) Compliments Medley Petites 

Potatoes, quartered 

1 cup (250 mL) cooked Compliments 

Green Beans 

1 / 2 cup (125 mL) pitted black olives 

1 / 2 medium red onion, sliced 

1 pint (500 mL) red grape tomatoes 

2 tbsp (30 mL) white wine vinegar 

2 tbsp (30 mL) Compliments Extra Virgin 

Olive Oil 

1 tub (113 g) Compliments Goat’s Milk 

Cheese Crumbles 

2 cans (170 g) Compliments Balance 

Lemon & Pepper Flaked Light Tuna 

1. In a saucepan of salted boiling water, cook 

potatoes until tender, about 10 min.; drain. In 

a large bowl, combine potatoes, green beans, 

olives, onion and tomatoes. 

2. Whisk together vinegar and olive oil. Pour 

over salad and toss gently. Transfer to a 

platter. Sprinkle cheese crumbles and tuna 

over the top. 



ELEGANT SPUDS 

sautéed kale with artichokes 

& grape tomatoes 


Serves 4 

1 / 2 bunch kale, washed 

1 tbsp (15 mL) Compliments Extra Virgin 

Olive Oil 

2 garlic cloves, sliced 

1 jar (398 mL) artichokes, drained, rinsed and 

quartered 

1 / 2 cup (125 mL) Compliments Chicken Broth, 


1 pint (500 mL) red grape tomatoes 

1 tbsp (15 mL) red wine vinegar 

1. Remove stems and spine from kale and chop 

coarsely. Heat oil in a skillet over medium-high 

heat. Add kale and sauté 3 min. Add garlic and 

sauté 1 min. Add artichokes and broth. Reduce 

heat to medium. Add tomatoes; cover and cook 

until kale is tender, about 10 min. Add vinegar 

and season to taste with salt and pepper. 



new in-store 

go online 

To learn about five more key 

spring ingredients, visit 


White Petites 

Potatoes, 907 g 

Medley Petites 


Red Petites 


Yellow Petites 



EVERY DAY 

double-duty 

DINNER 

Trust us, a little extra work in the kitchen goes 

a long way. By simply planning ahead, you can 

easily transform one night’s meal into two. 

double-take: 

Use the extra cooked chicken 

breast to top this easy pizza. 

lemongrass chicken with chickpea & mint salad 

Prep time: 10 min. Marinating time: Overnight Total time: 35 min. 

Serves 4 

5 boneless, skinless chicken breasts 

1 cup (250 mL) Compliments Sensations Lemongrass & Four 

Peppercorn Marinade 

3 tbsp (45 mL) Compliments Extra Virgin Olive Oil, divided 

1 / 2 cup (125 mL) Compliments Basmati Rice 

1 cup (250 mL) Compliments Chicken Broth, 30% Less Sodium 

1 / 2 cup (125 mL) frozen peas 

1 / 2 can (270 mL) chickpeas, rinsed and well drained 

1 / 2 cup (125 mL) diced cucumber 

3 tbsp (45 mL) finely diced red onion 

2 tbsp (30 mL) chopped fresh mint leaves 

1 tbsp (15 mL) lemon juice 

1. Place chicken in a resealable plastic bag. Combine marinade and 2 tbsp 

(30 mL) olive oil; pour over chicken, seal and refrigerate overnight. 

2. Preheat oven to 425°F (220°C). Place chicken on a parchment paper-lined baking 

tray; season with salt and pepper. Bake until chicken is fully cooked, about 25 min. 

3. Meanwhile, prepare basmati rice according to package directions using 

the chicken broth. Microwave frozen peas with 1 tbsp (15 mL) water in a 

covered dish for 2 min. Quickly run under cold water until cool, then drain 

well. Combine peas, chickpeas, cucumber, onion, mint, remaining olive oil 

and lemon juice. Season to taste with salt and pepper. 

4. Set aside 1 cooked chicken breast for the Chicken Naan Pizza the next night. 

Divide rice between 4 plates, top each with a chicken breast and chickpea salad. 

per serving: 520 calories, 53 g protein, 17 g fat, 36 g carbohydrates 

chicken naan pizza 


Serves 4 

Preheat oven to 425°F (220°C). Lay 2 Compliments Naans on a baking 

tray. Spread 2 tbsp (30 mL) Compliments Tzatziki Yogourt & Cucumber 

Dip right up to the edges of each bread. Cut half a red pepper into fine 

strips. Slice or shred the cooked chicken breast from the first night. Top 

each naan with 1 / 4 cup (60 mL) Compliments Finely Shredded Mozzarella 

Cheese, 1 / 2 of the red pepper strips and chicken. Drizzle each pizza 

lightly with Compliments Extra Virgin Olive Oil, 2 more tbsp (30 mL) 

Compliments Finely Shredded Mozzarella Cheese, salt and pepper. 

Bake 8 min. Garnish with thinly sliced green onions. 


chef’s prep tips 

CHEF RYAN SKELTON OF THE SOBEYS CULINARY 

CENTRE SHARES VALUABLE TIME-SAVING TIPS. 

+ Pre-wash and chop a variety of veggies (such as carrots, 

peppers, zucchini and broccoli) as soon as you get home from the 

store. Cover with a damp paper towel to avoid dry ends and store 

in resealable bags in the fridge. Now they’re ready to add to a 

salad, stir-fry or wraps for tomorrow’s dinner. 

+ Buy pre-shredded cheese so it’s easy to add the right amount 

to lasagnas, omelettes or whichever dish needs a cheesy topping. 

+ Make big batches of your favourite but time-consuming 

dishes, like lasagna, soups and stews, and freeze them for up 

to four months to use as backup on a busy night. 


EVERY DAY 

balsamic steak & spinach salad 


Serves 4 

In a large bowl, gently toss together 2 cups (500 mL) carrot ribbons 

(use a vegetable peeler), 1 pkg. (312 g) Compliments Organic Baby 

Spinach, 1 cup (250 mL) halved grape tomatoes and 1 / 4 cup 

(60 mL) Compliments Balsamic Vinaigrette. Assemble on a large 

serving platter. Thinly slice leftover steak and cut leftover potatoes 

into quarters; add to platter. Rinse 1 thinly sliced shallot in cold water 

and arrange on salad. Sprinkle salad with 1 / 2 tub (57 g) Compliments 

Goat’s Milk Cheese Crumbles. Drizzle with 1 / 4 cup (60 mL) 

Compliments Balsamic Vinaigrette. Divide between 4 plates. 


double-take: 

Slice up the leftover steak and potatoes 

to make this hearty salad. 

cajun steak with potatoes & vegetables 

Prep time: 5 min. Marinating time: Overnight Total time: 20 min. 

Serves 4 

6 6 oz (170 g) strip loin grilling steaks 

1 tbsp (15 mL) Cajun spice mix 

1 /2 cup (125 mL) plus 4 tbsp (60 mL) Compliments Balsamic 

Vinaigrette, divided 

1 /4 cup (60 mL) Compliments Louisiana Hot Sauce 

1 bag (907 g) Compliments Yellow Petites Potatoes 

1 / 4 cup (60 mL) thinly sliced green onions 

3 cups (750 mL) frozen Compliments Harvest Vegetables 

1. Rub steaks with Cajun spice; place in resealable plastic bag. 

Combine 1 / 2 cup (125 mL) vinaigrette with hot sauce; pour over 

steaks, seal and refrigerate overnight. 

2. Halve and steam potatoes until fork tender, about 12 min. 

Let stand 2 to 3 min., then gently toss with 2 tbsp (30 mL) of 

vinaigrette and green onions. Set aside, keeping warm. Next, cook 

frozen vegetables according to package directions; season to taste 

with salt and pepper. 

3. Meanwhile, lightly oil and preheat barbecue (or preheat indoor 

grill) to medium-high. Remove steaks from marinade. Cook steaks 

to desired doneness, about 6 to 8 min. per side for medium, 

depending on thickness. Transfer to a cutting board, lightly cover 

and let rest 5 to 10 min. Set aside 2 cooked steaks and 2 cups 

(500 mL) of the potatoes for the Balsamic Steak & Spinach 

Salad the next night. Spoon remaining 2 tbsp (30 mL) 

vinaigrette over the steaks as a sauce. Serve with remaining 

potatoes and vegetables. 


STOCK UP 

Add these ingredients to your shopping list for versatile 

solutions you’ll use again and again. 

new in-store 

Naan, 340 g 

Harvest Vegetables, 

750 g 

Lemongrass & 

Four Peppercorn 

Marinade, 350 mL 

Balsamic 

Vinaigrette, 

475 mL 


EVERY DAY 

Diced 

Tomatoes, 

796 mL 

3 

ways 

DICED TOMATOES… 

When you open a can of Compliments 

Diced Tomatoes, you’re opening up a world of 

possibilities. Here, we show you three. 

how to 

Adding a touch of 

sugar to the tomatoes 

helps cut the acidity. 

-------------- 

turkey meatballs arrabbiata 

This spicy arrabbiata sauce, which means 

“angry” in Italian, is sure to stir up some intense 

emotions at your kitchen table. 


Serves 8 


1 / 2 cup (125 mL) finely diced sweet onion 


1 tsp (5 mL) hot pepper flakes 

1 tbsp (15 mL) sugar 

2 tbsp (30 mL) tomato paste 

1 can (796 mL) Compliments Diced Tomatoes 

1 / 2 tsp (2 mL) each dried basil and oregano leaves 

1 / 2 cup (125 mL) Compliments Chicken Broth, 30% Less Sodium 

1 /2 pkg. (about 24 meatballs/280 g) frozen Compliments Balance 

Extra Lean Turkey Meatballs 

1 / 2 pkg. (450 g) Compliments Penne Rigate 

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

1 / 4 cup (60 mL) shaved Parmesan cheese 

1. Heat oil in a large saucepan over medium heat. Add onion and 

garlic and sauté, stirring frequently until lightly softened, 2 to 3 min. 

Stir in hot pepper flakes and sugar, cooking for 10 to 20 sec. Add 

tomato paste, diced tomatoes, basil, oregano, broth and meatballs; 

bring to a boil. Reduce heat and simmer 10 to 15 min. 

2. Meanwhile, cook pasta according to package directions; drain and 

keep warm. Gently stir pasta and parsley into sauce. Garnish each 

serving with Parmesan cheese. 



EVERY DAY 

tomato-cheddar soup 


Serves 4 


1 cup (250 mL) diced sweet onion 

1 clove garlic, minced 

2 tbsp (30 mL) tomato paste 

3 tbsp (45 mL) all-purpose flour 

1 cup (250 mL) 1% milk 

2 cups (500 mL) Compliments Chicken Broth, 


1 can (796 mL) Compliments Diced Tomatoes 

1 tsp (5 mL) Worcestershire sauce 

1 cup (250 mL) grated Compliments Two Year Old 

Canadian Cheddar Cheese, divided 

Fresh thyme leaves 

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

onion and garlic and sauté until lightly softened, about 

3 min. Stir tomato paste and flour into onion for 1 min. 

Slowly whisk in milk and broth to avoid lumps. Stir in 

tomatoes and season lightly with salt and pepper. Bring 

to a simmer and cook, stirring occasionally, for 10 min. 

2. Using a hand blender, purée soup until smooth. 

Press through a fine mesh strainer to remove seeds. 

Return soup to pan and bring back to a simmer. Stir in 

Worcestershire sauce and 3 / 4 cup (175 mL) cheese 

until melted. 

3. Ladle soup into bowls. Garnish each with remaining 

cheese and fresh thyme leaves. 



boost the lycopene 

Lycopene, the pigment that 

gives tomatoes their bright 

red colour, also contains 

antioxidants that help repair 

and prevent damage to cells. 

-------------------- 

tomato quiche with bacon 

& goat’s cheese 

We love how this recipe lends itself as a quick dinner 

standby. Once the second quiche cools, just store it in a 

plastic freezer bag and freeze for up to three months. 


Serves 8 (4 slices per quiche) 

1 can (796 mL) Compliments Diced Tomatoes, 

well drained 

1 / 2 pkg. (32 g) Compliments Fully Cooked Bacon, 

50% Less Salt, diced 

3 green onions, thinly sliced 

1 pkg. (340 g) frozen Compliments Deep Dish Pie Shells 

6 large eggs 

1 1 /4 cups (310 mL) milk 

1 tub (113 g) Compliments Goat’s Milk Cheese Crumbles 

1. Preheat oven to 450 o F (230 o C). Divide tomatoes, 

bacon and green onions evenly between the two frozen pie 

shells. 

2. Whisk eggs and milk together; season well with salt and 

pepper. Pour evenly over the 2 quiches. Sprinkle cheese 

crumbles evenly over each quiche. 

3. Bake 10 min. Reduce oven temperature to 350 o F 

(180 o C) and continue baking until quiches have set, 

about 30 min. Let cool slightly and serve with a side 

salad for a light meal. 




LIVE WELL 

snack happy 

You deserve a snack that tastes great and is 

better for you. So take five minutes and recharge 

with one of these smart mini-meals . 

lemon-pepper tuna wraps 

• Tuna Mixture: Add chopped basil, yellow pepper and 3 / 4 tsp (4 mL) each 

olive oil and balsamic vinegar to 1 can (85 g) Compliments Balance Lemon 

& Pepper Flaked Light Tuna 

• 2 large lettuce leaves 

• 1 radish, sliced 

• 1 tsp (5 mL) toasted almond slices 

Spoon tuna mixture into lettuce leaves and sprinkle with 

sliced radish and almond slices. 

per serving: 150 calories, 16 g protein, 7 g total fat, 1 g saturated fat, 25 mg 

cholesterol, 6 g carbohydrate, 3 g fibre, 220 mg sodium, 120 mg potassium 

peanut butter apple roll-ups 

• 1 small wheat flour tortilla 

• 1 tbsp (15 mL) Compliments Balance Smooth Peanut Butter 

• Thin strips of 1 /4 of a Granny Smith apple and a 4-inch celery stalk 

• 1 1 / 2 tsp (7 mL) dried blueberries 

• Pinch of toasted sesame seeds 

Assemble tortilla with above ingredients, leaving a 1-inch border 

from the edge. Roll up, cut and sprinkle with sesame seeds. 

per serving: 190 calories, 4 g protein, 7 g total fat, 1.5 g saturated fat, 0 mg 


speedy pizza bites 

• 1 Compliments Balance Harvest Wheat Mini Bagel 

• 1 tbsp (15 mL) Compliments Balance Tomato & Herbs Pasta Sauce 

• 3 tbsp (45 mL) finely chopped vegetables such as mushrooms, 

red pepper and zucchini 

• 1 tbsp (15 mL) Compliments Balance Part Skim Mozzarella Shredded Cheese 

Assemble pizzas with above ingredients and broil in the oven 

or toaster oven for 3 min., or until cheese is browned. 

per serving: 120 calories, 6 g protein, 2 g total fat, 1 g saturated fat, 5 mg 


PANTRY ESSENTIALS 

Keep these items on 

hand for quick and 

delicious snacks. 

Lemon&Pepper 

Flaked Light Tuna, 85 g 

Smooth Peanut 

Butter, 500 g 

Harvest Wheat Mini 

Bagels, 340 g 

These recipes have been 

evaluated by the Heart and Stroke 

Foundation’s registered dietitians 

and are part of a healthy diet based 

on Canada’s Food Guide. 


3 steps 

to a fresh start 

We think spring is like a clean slate – everything is fresh and new, 

making it the perfect time for setting goals and starting healthier 

habits. To help you feel better, we’re happy to share practical know-how 

and inspirational advice within this guide to better living. So get up, 

get moving and make this your best spring yet. 

LIVE WELL 


LIVE WELL 

step 1:make smart swaps 

Eating better doesn’t have to mean a total overhaul of your diet. Sobeys Registered 

Dietitian Cheryl Turnbull-Bruce walks us through the pantry, freezer and fridge and 

explains the benefits of making simple substitutions to the foods you already eat. 

pantry 

2 

1 

1. WHOLE GRAIN HIKE: As part of a 

healthy diet, whole grains can help keep 

your digestive system healthy and help 

manage cholesterol and weight. 

Whole grains are also a source of fibre, 

unsaturated fat, vitamins, minerals, 

antioxidants and phytochemicals. 

Look for products that list a whole 

grain as the first ingredient. 

2. FIBRE FUEL-UP: Stay full longer by 

choosing fibre-dense foods in place of 

empty-calorie options. Not only do 

high-fibre foods keep you full longer, 

but upping your fibre intake also helps 

control blood sugars (so you won’t 

have huge energy dips throughout 

the day) and keeps your digestive 

system healthy. 

1 

3 

2 

3. UP THE UNSATURATED FATS: 

A diet that includes unsaturated fats can 

help reduce the risk of heart disease by 

lowering bad cholesterol. Since some 

unsaturated fats are essential and 

can’t be made by the body, they must 

come from external food sources 

such as olive oil and nuts. That said, 

unsaturated fats still contribute to 

your total calorie intake, so make sure 

to eat them in moderation. 


4 

7 

5 

1 

4 

4. LEAN, MEAN PROTEIN: 

Curb hunger pangs by eating small 

amounts of lean protein at each meal. 

To feel full for longer, count on 

lean cuts of meat, poultry, fish 

and eggs. Since they’re lower in 

saturated fats, lean proteins will 

help keep your heart healthy too. 

freezer 

5. ANTIOXIDANT BOOST: 

These naturally occurring substances 

found in foods help protect your body 

from disease as you age. To boost 

your intake, simply add a handful 

of berries to your cereal, or enjoy 

some steamed broccoli with 

your dinner. 

6. OPT FOR OMEGA-3 FATS: Not all fats 

are bad, and omega-3s are one of the good 

guys. Not only do they help reduce the 

risk of heart disease but they’re also 

essential to pregnant and breastfeeding 

women since they’re integral to a baby’s 

development. Get them by eating fish or 

omega-3 eggs. 

7. PRODUCE POWER: Filling your plate with 

colourful veggies and snacking on fruit will 

keep you from over-indulging on less nutritious 

snacks. Vegetables, including dark green 

and orange ones, provide folate and 

vitamin A. When you’re craving something 

sweet, reach for a piece of fruit. 

7 

6 

8 

5 

3 

fridge 

8. EXPLORE MILK ALTERNATIVES: Those 

with lactose intolerance or milk allergies can 

still reap the benefits of calcium-rich foods. 

A number of options available in-store 

can stand in for traditional milk, cheese 

and ice cream. Soy is a great substitute, 

providing calcium and vitamin D to help 

keep bones and teeth strong. 


LIVE WELL 

step 2:lighten up your 

cooking techniques 

Shave fat and calories from your meals by revamping the way you prepare them. 

Chef and food writer Signe Langford explains four better-for-you cooking techniques. 

technique what does it mean? equipment best bets 

stir-frying 

To quickly fry food, using 

little oil, over high heat 

while constantly stirring 

and tossing the food to 

prevent burning. 

A wok is best, but a 

good, heavy-bottomed 

pan – stainless steel nonstick 

with high sides – 

will work as well. You will 

also need a non-scratch 

spatula or traditional 

Chinese wooden paddle 

for stirring. 

Diced or chopped 

meat and poultry, 

as well as colourful 

peppers, snow peas, 

broccoli, corn kernels, 

and pre-soaked rice 

noodles. 

poaching 

To cook food in a 

simmering liquid, just 

below the boiling point. 

Wine, broth, stock, milk 

and water are good 

poaching liquids. 

A pan or pot with a lid. 

(Using a lid will speed 

up the process.) 

Fish, poultry and 

eggs. Poaching 

skinless chicken 

breasts in whitewine-spiked 

broth, a 

few peppercorns and 

a bay leaf or two is 

a healthy and tasty 

preparation. 

grilling 

To cook food on a metal 

rack over hot coals or 

other heat source. 

Gas or charcoal 

barbecue, electric 

indoor grill or 

stove-top grill. 

Meat, fish and poultry 

are always a hit. 

Marinated veggies such 

as peppers, asparagus, 

portobello mushroom 

caps and radicchio 

wedges are great sides. 

Pineapple or peaches 

make delicious desserts. 

steaming 

To cook food with steam. 

Food is placed in a steamer 

basket and set in a tightly 

covered pot over boiling 

water or broth. 

Varieties include 

bamboo or stainless 

steel. Electric 

countertop models 

are also popular. 

Vegetables such as 

sugar snap peas, green 

beans, broccoli and 

cauliflower. 


step 3: 

revamp your 

recipes 

LIVE WELL 

Give your repertoire a healthy shake-up with 

these five delicious meals that’ll make you 

forget they’re good for you. 

fiesta stuffed peppers 


Serves 4 

1 each small onion and clove garlic, finely chopped 

1 tsp (5 mL) chili powder 

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

1 / 2 lb (250 g) ground turkey 

1 cup (250 mL) canned diced tomatoes with juices 

4 yellow, orange or red peppers, halved lengthwise and seeded 

2 cups (500 mL) prepared Compliments Balance Instant Long Grain 

Brown Rice 

1 can (341 mL) Compliments Balance Low Salt Whole Kernel 

Corn, drained 

1 Compliments Balance Omega-3 Egg, beaten 

2 tbsp (30 mL) finely chopped coriander or parsley 

1 / 4 cup (60 mL) fat-free sour cream 

4 cups (1 L) baby spinach 

2 tbsp (30 mL) Compliments Balance Ranch Dressing 

1. Preheat oven to 350°F (180°C). Spray a medium, nonstick skillet with 

nonstick cooking spray and place over medium-low heat. Add onion, 

garlic, chili powder, cumin, salt and pepper. Cook, partially covered and 

stirring often, until very soft, about 7 min. Increase heat to medium. 

Crumble in turkey and brown well. Drain off any fat. Add tomatoes and 

simmer until juices evaporate, 7 to 10 min. 

2. Meanwhile, blanch peppers in a large pot of boiling water for 2 min. 

Drain well. Place cut-side up on a rimmed baking sheet. 

3. Combine hot meat mixture with rice and corn. Stir in egg and 

coriander. Divide mixture evenly between pepper halves, mounding 

as needed. Bake until peppers are softened, 10 to 15 min. Garnish with 

fat-free sour cream. Serve with spinach tossed with dressing. 

per serving (2 pepper halves, 1 cup of spinach, 1 /2 tbsp dressing): 

370 calories, 20 g protein, 9 g total fat, 2 g saturated fat, 95 mg cholesterol, 

54 g carbohydrate, 6 g fibre, 680 mg sodium, 680 mg potassium 


LIVE WELL 

ginger-lime poached sole 

When take-out beckons, turn to this Thai-inspired meal that’s 

lower in fat and calories than its restaurant counterpart. 


Serves 4 

1 1 / 3 cups (325 mL) Compliments Balance Instant Long Grain 

Brown Rice 

2 tsp (10 mL) Compliments Balance Non-Hydrogenated Margarine 

1 cup (250 mL) each very thinly sliced red onion and carrots 

1 tbsp (15 mL) minced ginger 

1 tsp (5 mL) each curry powder, lime zest and hot pepper sauce 

2 cups (500 mL) sodium-reduced chicken broth, divided 

1 cup (250 mL) light coconut milk 

2 tbsp (30 mL) lime juice 

2 cups (500 mL) chopped green beans 

4 frozen sole fillets, thawed 

1 / 4 cup (60 mL) lightly packed coriander leaves 

1. Prepare rice according to package directions without adding butter 

or salt; reserve. 

2. Meanwhile, in a Dutch oven or large saucepan over medium heat, 

combine margarine, onion, carrots, ginger, curry powder, lime zest and 

hot pepper sauce. Cook, stirring often, for 1 min. Add 1 /4 cup (60 mL) 

broth and cook, partially covered, until onion is softened, about 10 

min. Stir in remaining broth, coconut milk and lime juice and bring to a 

boil. Add beans and simmer 3 min. Gently push fish below broth and 

vegetable mixture. Simmer until fish flakes easily, 3 to 5 min. 

3. Divide rice among four shallow bowls. Use a slotted spoon to top 

each bowl with an equal amount of fish and vegetables. Ladle broth 

over and garnish with coriander. 

per serving ( 1 / 4 of recipe): 340 calories, 25 g protein, 8 g total fat, 

4 g saturated fat, 50 mg cholesterol, 41 g carbohydrate, 4 g fibre, 

460 mg sodium, 760 mg potassium 

pork cutlets with applesauce 

For added crunch and flavour, we crushed Compliments Balance 

Mini Stoneground Wheat Crackers and used them in place of 

traditional breadcrumbs. 


Serves 4 

1 / 4 cup (60 mL) liquid egg whites 

1 / 3 cup (75 mL) Compliments Balance Honey Dijon Dressing 

3 cups (750 mL) Compliments Balance Mini Stoneground Wheat Crackers 

1 / 4 tsp (1 mL) black pepper 

1 pork tenderloin (about 3 / 4 lb/375 g), trimmed 

1 tbsp (15 mL) Compliments Balance Non-Hydrogenated 

Margarine, divided 

1 / 2 cup (125 mL) Compliments Balance Unsweetened Apple Sauce 

1 / 4 tsp (1 mL) ground cinnamon 

4 small baked sweet potatoes, about 4 oz (125 g) each 

2 cups (500 mL) steamed broccoli 

1. Whisk egg whites with dressing in a large, shallow bowl. Place crackers 

in a resealable plastic bag. Seal and finely crush crackers with a rolling 

pin. Transfer crumbs to a large, shallow plate; stir with pepper. 

2. Slice tenderloin into disks that are 1 / 2 -inch (1 cm) thick. Using a meat 

mallet or heavy bottomed saucepan, flatten each piece until doubled in 

diametre. Coat each piece evenly with egg white mixture, then lightly 

press into crumbs; shake off excess. 

3. Heat a large, nonstick skillet over medium heat. Melt half the margarine 

in skillet. Add half the pork and cook until golden brown and cooked 

through, 2 to 3 min. per side. Transfer to plates. Add remaining margarine 

to skillet and cook remaining pork. Blend applesauce and cinnamon. Serve 

pork with baked sweet potatoes, steamed broccoli and applesauce. 

per serving ( 1 / 4 of pork, 1 sweet potato, 1 / 2 cup broccoli, 2 tbsp applesauce): 

490 calories, 31 g protein, 11 g total fat, 2 g saturated fat, 60 mg cholesterol, 

68 g carbohydrate, 9 g fibre, 480 mg sodium, 1,150 mg potassium 

These recipes have been 

evaluated by the Heart and Stroke 

Foundation’s registered dietitians 

and are part of a healthy diet based 

on Canada’s Food Guide. 


LIVE WELL 

mini broccoli & cheese frittatas 


Serves 4 

1 cup (250 mL) frozen broccoli florets, thawed and chopped 

1 / 4 cup (60 mL) finely chopped onion 

2 tbsp (30 mL) finely chopped sundried tomatoes 

5 Compliments Balance Omega-3 Eggs 

2 / 3 cup (150 mL) 1% milk 


1 / 4 cup (60 mL) Compliments Balance Honey Dijon Dressing, divided 

1 / 4 tsp (1 mL) each salt and pepper 

1 / 2 cup (125 mL) Compliments Balance Part Skim Mozzarella Shredded Cheese 

4 cups (1 L) mixed salad greens 

1. Preheat oven to 350°F (180°C). Partially fill the 4 corner cups of a 12-cup 

muffin pan with water. Spray remaining 8 cups with nonstick spray. Divide 

broccoli, onion and sundried tomatoes equally between the 8 greased cups. 

2. Whisk eggs with milk, garlic, half the salad dressing, salt and pepper 

until well combined. Pour an equal amount into each filled cup. Bake 

15 min. Sprinkle with cheese and bake until cheese is melted and eggs are 

set, 8 to 10 min. Let stand 2 min. Run a knife blade around the edge of each 

frittata before removing from pan. Serve frittatas with salad greens tossed 

with remaining dressing. 

per serving (2 frittatas, 1 cup salad, 1 / 2 tbsp dressing): 200 calories, 

15 g protein, 10 g total fat, 3.5 g saturated fat, 275 mg cholesterol, 


STAR RECIPE STARTERS 

These smart solutions from Compliments Balance 

are the secret to delicious, better-for-you meals. 

Low Salt Whole Kernel Corn, 341 mL 

Tomato and Herbs Pasta Sauce, 700 mL 

Mini Stoneground Wheat Crackers, 225 g 

Honey Dijon Dressing, 475 mL 

Unsweetened Apple Sauce, 796 mL 

baked chicken parmesan with spaghetti squash 


Serves 4 

1 spaghetti squash (about 2 lb/1 kg), halved lengthwise and seeded 

6 tbsp (90 mL) Compliments Balance Caesar Dressing, divided 


1 / 4 tsp (1 mL) ground pepper 

4 boneless, skinless chicken breasts, about 6 oz (175 g) each 

1 1 / 3 cups (325 mL) Compliments Balance Tomato and Herbs 

Pasta Sauce, divided 

1 / 4 cup (60 mL) Compliments Balance Part Skim Mozzarella Shredded Cheese 

1. Preheat oven to 350°F (180°C). Line a large baking sheet with foil and 

spray with cooking spray. Arrange squash, cut-side up, on baking sheet. 

Brush with 3 tbsp (45 mL) dressing and sprinkle with garlic and pepper. 

Bake 30 min. 

2. Meanwhile, toss chicken in remaining dressing and marinate while 

squash is baking. Add chicken to baking sheet and bake 20 min. Spread 

1 / 3 cup (75 mL) pasta sauce over chicken and sprinkle evenly with cheese. 

Bake until cheese is melted and squash is tender, about 10 min. 

3. Drag a fork over squash to release the spaghetti-like strands; discard 

rinds. Serve chicken over squash. Warm remaining sauce and serve 

on the side. 

per serving (1 chicken breast, 1 / 2 cup spaghetti squash): 390 calories, 

55 g protein, 11 g total fat, 2 g saturated fat, 140 mg cholesterol, 



TM 

PIN FOR 

2 FREE 

THEATRE SIMULCAST 

TICKETS * 

inside specially 

marked packs of Becel 

APRIL 23 

PLUS, receive a 

FREE RED DRESS 

PIN inside 

 

* 

Limited seating available. Trade-mark owned or used under license by Unilever Canada, Toronto, Ontario M4W 3R2. 

HEART & STROKE FOUNDATION, THE HEART TRUTH and the Red Dress design are trademarks of the Heart and Stroke Foundation of Canada are used under license. 

The Heart and Stroke Foundation acknowledges the support of its sponsor. This is not an endorsement. 

Benefit concert in support of

ENTERTAINING 

Spring is in the Air 

You might have thought it would never arrive, but it’s finally time 

to welcome spring. Invite friends and family over to kiss those winter 

blues good-bye and celebrate the coming of the season with this 

refreshing spread of bite-size nibbles and sweet treats. 

jumbleberry green 

tea punch 

For a more grown-up version, add 

half a cup of vodka to the mix. 


Serves 8 

10 fresh mint leaves 

3 cups (750 mL) Compliments Wild 

Jumbleberry® Fruit Blend, thawed 

and divided 

2 tbsp (30 mL) Compliments Liquid Honey 

1 tsp (5 mL) minced ginger 

1 carton (1.89 L) chilled Compliments 

Green Tea with Honey & Ginseng, 

divided 

2 cups (500 mL) ice cubes 

1. Place mint leaves in a large pitcher 

and crush gently with a cocktail muddler 

or wooden spoon, until slightly bruised. 

Gently stir 2 cups (500 mL) of the fruit 

blend, honey and ginger into mint; reserve. 

2. Combine remaining fruit blend with 

1 cup (250 mL) green tea. Crush fruit until 

a slightly chunky paste forms. Let stand 

15 min. Strain juice from the crushedfruit 

mixture into pitcher; discard pulp 

in strainer. Add ice to pitcher and pour 

remaining tea over ice. Stir well. 

per serving: 60 calories, 0 g protein, 

0 g fat, 16 g carbohydrates 


ENTERTAINING 

shrimp & roasted red pepper canapés 


Makes 24 canapés 

1 small onion, cut into wedges 

10 black peppercorns 

1 bay leaf 

24 frozen, uncooked Compliments Pacific White Shrimp (31/40 ct), 

about 1 / 3 bag (300 g), thawed 

1 / 4 cup (60 mL) Compliments Sensations Flame Roasted Red 

Pepper Tapenade 

2 tbsp (30 mL) Compliments Balance Mayonnaise Style Dressing 

1 tsp (5 mL) finely chopped fresh tarragon or dill 

1 / 4 tsp (1 mL) hot pepper sauce 

24 Compliments Balance Sesame Rice Crackers 

1 / 2 cup (125 mL) Compliments Spring Mix Salad Blend 

1. Fill a large saucepan three-quarters full with salted water. Add 

onion, peppercorns and bay leaf; bring to a boil. Meanwhile, peel 

shrimp and remove tails. Immerse shrimp in boiling water. Cook 1 to 

2 min., or just until shrimp turn pink. Use a slotted spoon to remove 

shrimp and immediately plunge into ice water. Drain well and pat dry 

on paper towel. Discard poaching mixture. (Cooked shrimp can be 

tightly covered and reserved in refrigerator overnight.) 

2. Combine tapenade, mayonnaise, tarragon or dill and hot pepper 

sauce. Divide mixture evenly between crackers. Top each portion 

with one shrimp and garnish with a sprig of spring mix. 

per serving (3 canapés): 60 calories, 5 g protein, 2 g fat, 


smoked salmon cocktail potatoes 

Get a head start by cooking the potatoes and prepping the tzatziki 

mixture the day before. Assemble these mouthwatering morsels 

up to an hour before serving. 


Makes 24 cocktail potatoes 

12 Compliments Petites Potatoes (any colour) 

1 / 4 cup (60 mL) Compliments Tzatziki Yogourt & Cucumber Dip 

1 tsp (5 mL) chopped capers 

1 / 2 tsp (2 mL) finely grated lemon zest 

1 /2 pkg. (63 g) Compliments Sliced Smoked Atlantic Salmon 

Pinch coarsely ground black pepper 

Dill sprigs 

1. Cut each potato in half. Cut a thin slice from the rounded end of each potato 

half (to sit flat). Place potatoes in a saucepan and cover with salted water. 

Bring to a boil over high heat. Reduce heat and gently simmer potatoes for 

12 min., or until fork tender. Drain and rinse potatoes under cold running 

water; spread in a single layer on a tray to cool. 

2. Meanwhile, combine tzatziki, capers and lemon zest. Cut salmon into 

strips and roll up to make rosettes. Place a dollop of tzatziki mixture on 

each potato half; top with a smoked salmon rosette and sprinkle with a 

little pepper. Garnish with dill. 

per serving (3 cocktail potatoes): 90 calories, 4 g protein, 2 g fat, 15 g carbohydrates 

TWO-BITE 

DELIGHTS 

Add some simple 

sweetness with 

Compliments Two-Bite TM 

Brownies. Dust them 

with a bit of icing sugar 

for a crowning touch. 


ENTERTAINING 

glazed fruit skewers with strawberry-yogourt dip 

Prep time: 20 min. Draining time: 4 hours Total time: 20 min. 

Makes 24 skewers 

1 cup (250 mL) 1% plain yogourt 

1 / 4 cup (60 mL) Compliments Organic Strawberry Jam 

1 tsp (5 mL) very finely chopped fresh mint 

2 cups (500 mL) each cubed seedless watermelon and 

golden pineapple 

1 cup (250 mL) seedless green or red grapes 

2 Compliments Organic Granny Smith Apples, cored and 

cut into bite-size pieces 

2 tbsp (30 mL) lemon juice 


Pinch ground cardamom or cinnamon 

1. Place yogourt in a coffee filter-lined sieve set over a bowl. Refrigerate 

4 hours to drain. Discard the liquid (whey). Gently blend thickened 

yogourt with jam and mint until well combined. Cover and refrigerate 

for up to 1 day. 

2. Thread equal portions of watermelon, pineapple, grapes and apple 

onto 24 (6-inch/15 cm) bamboo or metal skewers. 

3. Stir lemon juice with honey and cardamom or cinnamon. Arrange 

skewers on a platter; brush all over with the honey mixture. Serve 

immediately with the dip. 

per serving (3 skewers): 110 calories, 2 g protein, 1 g fat, 


cheesy ham & apricot toasts 


Makes 24 toasts 

24 1 / 4 -inch (5 mm) baguette slices 

2 tbsp (30 mL) each grainy Dijon mustard and 

Compliments Balance Mayonnaise Style Dressing 

1 / 8 tsp chipotle-flavoured hot pepper sauce (optional) 

5 oz (150 g) sliced Black Forest ham, torn into bite-sized pieces 

1 / 2 cup (125 mL) Compliments Dried Apricots, sliced 

1 cup (250 mL) shredded Compliments Two Year Old Canadian 

Cheddar Cheese 

2 tbsp (30 mL) finely chopped green onions 

1. Preheat broiler. Arrange baguette slices on a rimmed baking sheet. 

Broil until lightly golden on both sides, about 1 min. per side. Cool to 

room temperature. 

2. Blend mustard and mayonnaise; add chipotle sauce if using. Spread a 

thin layer on one side of each baguette toast. Divide ham and apricots 

equally between toasts. Toss cheese with green onions and sprinkle 

evenly over all. Broil 2 to 3 min., or until cheese is melted. 

per serving (3 toasts): 160 calories, 8 g protein, 6 g fat, 20 g carbohydrates 

SIMPLE SHORTCUTS 

Cut down the prep with these simple 

head starts from Compliments. 

Compliments Balance Sesame Rice Crackers, 100 g 

Compliments Tzatziki Yogourt & Cucumber Dip, 227 g 

Compliments Sliced Smoked 

Atlantic Salmon, 125 g 

Compliments Green 

Tea with Honey 

& Ginseng, 1.89 L 


tasteofJapan 

Set apart by quality, seasonal ingredients and beautiful presentation, the food of 

this island nation is more than just California rolls and shrimp tempura. Simply 

flavoured noodles, soups, stir-fries, grilled meat skewers, rice and an abundance of 

seafood round out the mix of Japanese fare. Try your hand at this exciting dinner-party 

menu, fusing the delicately balanced flavours and interesting textures of Japanese cuisine. 

-------------------- 

how to 

Placing the beef in the freezer 

for 30 minutes makes it much 

easier to slice into thin strips. 

teriyaki beef & broccoli 


Serves 8 

1 1 / 2 lb (750 g) strip loin grilling steak 

1 tbsp (15 mL) cornstarch, divided 

2 tsp (10 mL) Compliments Soy Sauce, 

30% Less Salt 

1 tbsp (15 mL) vegetable oil, divided 

1 bunch Compliments Organic Broccoli, 

cut into small florets 

1 red pepper, thinly sliced 

1 / 2 cup (125 mL) Compliments Teriyaki 

Cooking Sauce 

1 / 3 cup (75 mL) Compliments Beef Broth, 


2 green onions, sliced diagonally 

1. Slice beef across the grain into very thin strips, 

trimming and discarding any excess fat. Place in 

a bowl with 1 tsp (5 mL) cornstarch and soy sauce. 

Let sit 10 min. 

2. Heat 2 tsp (10 mL) oil in a large skillet over 

medium-high heat. Add beef and stir-fry until 

no longer pink, about 3 min. Transfer to a plate. 

3. Return skillet to heat and add remaining oil. 

Add broccoli and red pepper and stir-fry until 

tender-crisp, about 3 min. Add beef and cooking 

sauce, tossing to coat; cook until hot. In a small 

bowl, whisk remaining cornstarch with beef 

broth until smooth; stir into skillet. Bring to a boil, 

stirring constantly. Reduce heat and simmer until 

sauce thickens, about 2 min. Transfer to a platter 

and top with green onions. 



effortless entertaining 

FOLLOW OUR HANDY TO-DO LIST SO YOU CAN 

SPEND MORE TIME WITH YOUR GUESTS. 

Day before: Make the Chicken and 

Shiitake Mushroom Soup. Prepare the 

ginger-mushroom filling for the Onigiri. 

In the morning: Make the Sesame 

Garlic Shrimp & Noodle Salad. 

(If desired, it can be gently warmed 

before serving.) Slice and marinate the 

beef for the Teriyaki Beef & Broccoli 

and prep the remaining ingredients. 

One hour before serving: Assemble 

the Onigiri by making the rice, forming 

the balls and stuffing with the premade 

ginger-mushroom filling. 

Shortly before serving: Stir-fry the 

Teriyaki Beef & Broccoli and keep warm 

until serving. 

onigiri with pickled ginger 

& mushrooms

ENTERTAINING 

have you tried? 

Noodles are a staple in 

Japanese cuisine. If you 

can’t find wheat flour 

noodles, simply substitute 

spaghetti or vermicelli. 

---------------- 

sesame garlic shrimp 

& noodle salad 


Serves 8 

1 / 4 pkg. (114 g) dry wheat flour Asian noodles 

1 pkg. (340 g) Compliments Green Beans, 

trimmed 

1 tbsp (15 mL) vegetable oil, divided 

1 pkg. (907 g) frozen, uncooked Compliments 

Pacific White Shrimp (31/40 ct), thawed, 

tails removed 


1 / 4 cup (60 mL) Compliments Sesame Garlic 

Cooking Sauce 

Juice of 1 lime 

1 tbsp (15 mL) Compliments Soy Sauce, 

30% Less Salt 

2 tbsp (30 mL) sesame seeds 


1. In a large pot of boiling salted water, cook 

noodles until tender but firm, about 8 min. 

Add green beans in the last 2 min. of cooking. 

Drain and rinse under cold water. Toss in 1 tsp 

(5 mL) vegetable oil; set aside. 

2. Heat remaining oil in a large skillet over 

medium-high heat. Add shrimp and cook just 

until turning pink, about 2 min. Add ginger 

and cook 1 min. Add cooking sauce, lime 

juice and soy sauce. Add noodles and green 

beans and sauté until hot. Transfer to a bowl; 

sprinkle with sesame seeds and green onions. 



chicken & shiitake 

mushroom soup 

go online 

For a printable shopping list 

and recipes, visit 



Oriental Salad Kit, 311 g 

--------- 

take a shortcut 

It’s common to serve a 

simple green salad with 

Japanese cuisine. A 

pre-packaged blend is 

a great solution. 

onigiri with pickled ginger & mushrooms 

Typically eaten as a snack given its portability, onigiri (stuffed 

rice balls) can have a variety of sweet, savoury or sour fillings 

and can also come in the shape of a pyramid or cube. 


Makes 8 rice balls 

2 cups (500 mL) Compliments Calrose Rice 

1 carton (900 mL) Compliments Chicken Broth, 


3 tbsp (45 mL) rice vinegar 

1 tbsp (15 mL) sugar 

1 tbsp (15 mL) vegetable oil 

1 1 / 2 cups (375 mL) sliced mushrooms 

6 green onions, minced 


2 tbsp (30 mL) Compliments Soy Sauce, 30% Less Salt 

1 / 4 cup (60 mL) pickled ginger, chopped 

1 / 4 cup (60 mL) sesame seeds 

1. Rinse rice well under cold running water; drain. Combine rice 

and broth in a saucepan. Cover and bring to a boil over medium 

heat. Reduce heat to medium-low and simmer until rice is 

tender but still has a little bite, about 7 min. Meanwhile, in a 

small saucepan, combine rice vinegar and sugar; bring to a boil. 

Remove rice from heat; stir in vinegar mixture. Cover pan with 

a clean towel, replace lid and let sit for 5 min. 

2. Heat oil in a skillet over medium-high heat. Add mushrooms 

and cook, stirring until tender, about 2 min. Add green onions 

and garlic; cook 1 min. Stir in soy sauce and transfer to a bowl. 

Stir in pickled ginger; cool. 

3. In a small skillet over medium heat, toast sesame seeds 

until golden, about 2 min., stirring occasionally. Transfer to 

a plate. Divide warm rice into 8 portions. Using wet hands to 

prevent sticking, gently mould one portion into a ball. Make a 

dent in centre and place 1 / 8 of the filling mixture into the dent. 

Mould rice around filling. Roll in sesame seeds. Repeat to 

make remaining balls. Cover until ready to serve. 


chicken & shiitake mushroom soup 

The addition of cornstarch gives this soup a slightly thicker 

consistency, similar to miso soup, a traditional Japanese dish. 


Serves 8 

1 boneless, skinless chicken breast, thinly sliced 

1 1 /2 tsp (7 mL) cornstarch 

3 tbsp (45 mL) Compliments Soy Sauce, 30% Less Salt 

1 tsp (5 mL) vegetable oil 

1 / 2 medium red onion, sliced 

2 cups (500 mL) sliced shiitake mushroom caps 

1 / 2 cup (125 mL) Compliments Baby-cut Carrots, sliced diagonally 

1 / 2 red pepper, chopped 



2 cartons (1800 mL) Compliments Chicken Broth, 



1. Toss chicken with cornstarch and soy sauce, set aside. 

2. Heat oil in a large saucepan over medium heat. Add onion, 

mushrooms, carrots and red pepper; cook until vegetables are 

tender-crisp, about 3 min. Add ginger and garlic and cook until 

fragrant, about 1 min. Add chicken and cook 2 min. Add chicken 

broth; increase heat to medium-high and bring to a boil. 

3. Reduce heat and simmer until chicken is fully cooked and 

vegetables are tender, about 15 min. Ladle soup into bowls; top 

with green onions. 


did you KNOW? 

In Japan, it is customary to say itadakimasu 

(“I receive”) before a meal. 

JAPANESE ESSENTIALS 

Keep these basics on hand for a Japanese-inspired 

meal any night of the week. 

Calrose Rice, 

750 g 

Pacific White 

Shrimp, 907 g 

Teriyaki Cooking 

Sauce, 350 mL 

Sesame Garlic 

Cooking Sauce, 

350 mL 


TRADEMARK OWNER / PROPRIÉTAIRE DES MARQUES: SOCIÉTÉ DES PRODUITS NESTLÉ S.A., VEVEY, SWITZERLAND / SUISSE. LICENSEE / LICENCIÉ: NESTLÉ CANADA INC. 

Simply Dipped 

is Simply Delicious! 

All the taste. Only 120 calories or less per bar! 

Natural meets refreshing 

in this ice tea frozen treat! 

NESTLÉ ROLO ® ! 

Now in a Sandwich. 

THE ULTIMATE ICE CREAM SANDWICH. 

Mmm. I Love 

TURTLES ® ! 

Now in a cone. 

TRADEMARKS REPRODUCED UNDER LICENSE.

COOKING class 

learn to make: Classic Crêpes 

Making perfectly paper-thin French pancakes at home is as 

simple as un-deux-trois. Laurent Godbout, owner and head chef 

of Montreal’s Chez L’Épicier, demonstrates the technique for 

making your own restaurant-style crêpes – the perfect wrap for 

either sweet or savoury fillings. 

go online 

Get our web-exclusive recipe for 

Crêpe Cake with Caramelized 

Apples & Wild Blueberries at 



COOKING class 

crêpes with strawberry, 

fig & balsamic sauce 


Serves 4 

3 / 4 cup (175 mL) all-purpose flour 

1 cup (250 mL) milk 

1 egg 

1 / 2 tbsp (7 mL) granulated sugar 

1 cup (250 mL) frozen Compliments Whole 

Strawberries, slightly thawed 

2 dried figs, finely chopped 


1 tbsp (15 mL) Compliments Sensations 

Aged Balsamic Vinegar of Modena 

1 tsp (5 mL) each butter and vegetable oil 

1 cup (250 mL) vanilla ice cream, divided 

per serving: 420 calories, 8 g protein, 

14 g fat, 69 g carbohydrates 

crêpe 101 

WITH CHEF LAURENT 

• Shallow crêpe pans and electric crêpe 

makers work well, but a medium, 

nonstick frying pan also gets the 

job done. 

• To check if the pan is hot enough to 

begin, sprinkle some water on it. It 

should sputter on contact. 

• Don’t worry if the first few crêpes tear 

when you try to flip them; once you 

add the filling and fold them, no one 

will notice. 

2. In a saucepan over medium-high 

heat, stir together strawberries, figs 

and honey. Bring to a boil, reduce heat 

and simmer 10 min. Remove from heat, 

crush strawberries with a fork and add d 

balsamic vinegar. Cover to keep warm. 

1.In a medium bowl, whisk flour 

and milk until smooth. Add egg and 

sugar and whisk until smooth, about 

1 min. Let stand while making filling. 

3. Heat a 10-inch (25 cm) nonstick 

skillet over medium heat. Melt butter 

and oil together in microwave for 30 

sec.; stir to blend. When pan is hot, 

coat it with the oil-butter mixture 

using a brush or folded paper towel. 

Pour 1 / 3 cup (75 mL) batter in pan and 

swirl pan to coat thinly. 

WHAT YOU’LL NEED 

Liquid Honey, 500 g 

Frozen Whole 

Strawberries, 600 g 

Aged Balsamic Vinegar 

of Modena, 250 mL 

4. Cook until bottom is golden 

and edges start to curl, about 

1 min. Using a heat-resistant 

spatula, flip over and cook other 

side, about 30 sec. Remove to 

a platter; cover to keep warm. 

Repeat with remaining batter. 

5. Spread 2 tbsp (30 mL) strawberry 

mixture over half a crêpe. Fold crêpe in half; 

fold again to form a triangle. Repeat with 

remaining crêpes and top each with 1 tbsp 

(15 mL) strawberry mixture. Serve each 

crêpe with 1 / 4 cup (60 mL) vanilla ice cream. 


TASTE tested 

treat yourself 

As the Compliments Consumer Taste Panel discovered, 

these sweet and savoury items are not only better-for-you, 

but they’ll satisfy those comfort food cravings fast. 

THE DETAILS 

TASTERS’ NOTES 

The Compliments 

Consumer Taste 

Panel is made up of 

regular shoppers who 

assess how every new 

Compliments item looks 

and tastes before it 

makes it into your 

shopping cart. 

Multigrain Thin Crust Chicken 

and Vegetable Pizza 

320 g 

This high-fibre multigrain pizza is topped 

with gourmet vegetables and seasoned 

chicken breast. 

Also try: Thin Crust Italian Deli Style Pizza 

“This colourful pizza had a lot 

of flavour and the ingredients 

were just loaded on. The crust 

was multigrain too, which 

I love. I look for healthier 

options when I shop, so this 

definitely appealed to me.” 

GAIL 

Caramel Pecan Swirl 

Frozen Yogourt 

2 L 

Low in fat and a source of calcium, this 

creamy frozen yogourt has delicious 

swirls of caramel and crunchy pecans. 

Also try: Fudge Brownie Frozen Yogourt 

Pirate Treasures Original 

Chicken Strips 

680 g 

With no trans fat and a good source of 

protein, these breaded chicken cutlets 

are made with extra-lean white meat 

and a crispy crumb coating. 

“This is one of my favourites. 

I love how the pecans are 

coated, plus there’s lots of 

caramel and it’s low in fat. It’s 

more interesting than regular 

frozen yogourt. I even told the 

cashier at the store how much 

I loved it! 

” 

JUDY 

“My three daughters thought 

these were great, and I liked them 

too. They loved the crispy texture 

and fun pirate shapes – the anchor 

was their favourite. They’re perfect 

with some chopped cucumbers 

and carrots for a quick dinner 

before swimming lessons.” IDA 

Texas BBQ Flavour Baked Crisps 

200 g 

These smoky oven-baked crisps are extra 

crunchy and have no trans fat. 

Also try: Original, Sour Cream & Onion 

Flavoured and White Cheddar Flavoured 

Baked Crisps 

“These crisps have a nice, mild 

sweetness to them and are very 

crunchy. I like that there’s no trans 

fat too. I would definitely serve 

them as an after-school snack or 

for casual entertaining – just put 

them in a bowl so everyone can 

nibble on them.” 

TRISH 

compliments.ca/inspired i 37

KITCHEN notes 

inside inspired 

The best tips, tricks and techniques we learned this issue. 

finishing touch 

To make the salmon rosettes for 

our Smoked Salmon Cocktail 

Potatoes (page 28), food stylist 

Carol Dudar cut the salmon into 

2-inch (5 cm) strips and then 

loosely rolled them up, starting 

from one of the short ends. 

get the look 

To duplicate the style of our Japaneseinspired 

table setting in Taste of Japan (page 

30), prop stylist Laura Branson recommends 

checking out Asian specialty shops and 

discount stores for painted dishes, bamboo 

serving utensils, colourful chopsticks and 

placemats. “Don’t be afraid to mix and 

match,” says Branson. “If you want to get 

creative, write your guests’ names on paper 

fans or origami cranes for place markers.” 

chef’s trick 

Once he had finished puréeing the 

Roasted Asparagus Soup with Tzatziki 

(page 13), Chef James submerged the 

entire pot into a bowl of ice water. “This 

trick helps the soup keep its brilliant 

green colour,” he says. 

ingredient spotlight: 

pickled ginger 

Typically served alongside sushi and 

sashimi as a palate cleanser, Japanese 

pickled ginger adds a flavourful kick 

to our Onigiri with Pickled Ginger & 

Mushrooms (page 32). Thinly shaved 

before being preserved in sweet 

vinegar, pickled ginger is available 

in-store alongside fresh sushi or 

sushi-making ingredients. 

quick tip 

TO THAW FROZEN BERRIES 

WITHOUT CRUSHING THEM, 

PLACE THEM IN A SINGLE 

LAYER ON A BAKING SHEET. 

THIS WILL HELP THEM KEEP 

THEIR SHAPE. 

KITCHEN GLOSSARY: blanching 

To plunge vegetables (such as asparagus, broccoli 

or green beans) into boiling, salted water for about 

two minutes, then immediately into a bowl of ice-cold 

water to “shock” or stop the cooking process. This keeps 

vegetables tender-crisp and brings out their colour. 


spring 2009 

recipes 

RECIPE fi n d e r 

appetizers & snacks 

Cheesy Ham & Apricot Toasts .................29 

Lemon-Pepper Tuna Wraps......................18 

Peanut Butter Apple Roll-ups. ..................18 

Shrimp & Roasted Red Pepper Canapés .....28 

Smoked Salmon Cocktail Potatoes. ...........28 

Speedy Pizza Bites ................................18 

sides 

Fiesta Stuffed Peppers............................23 

Onigiri with Pickled 

Ginger & Mushrooms............................32 

Sautéed Kale with Artichokes 

& Grape Tomatoes ................................13 

soups & salads 

Balsamic Steak & Spinach Salad ...............15 

Chicken & Shiitake Mushroom Soup. .........32 

Niçoise “Petite” Potato Salad....................13 

Roasted Asparagus Soup with Tzatziki ........13 

Sesame Garlic Shrimp & Noodle Salad........31 

Tomato-Cheddar Soup ...........................17 

go online 

For printable versions of 

these recipes, visit 


entrées 

Baked Chicken Parmesan 

with Spaghetti Squash...........................25 

Cajun Steak with Potatoes 

& Vegetables ......................................15 

Chicken Naan Pizza...............................14 

Ginger-Lime Poached Sole.......................24 

Lemongrass Chicken with Chickpea & 

Mint Salad..........................................14 

Mini Broccoli & Cheese Frittatas ..............25 

Pork Cutlets with Applesauce. ................24 

Teriyaki Beef & Broccoli..........................30 

Tomato Quiche with Bacon 

& Goat’s Cheese...................................17 

Turkey Meatballs Arrabbiata. ..................16 

drinks & sweets 

Crêpes with Strawberry, 

Fig & Balsamic Sauce............................35 

Glazed Fruit Skewers with 

Strawberry-Yogourt Dip.........................29 

Jumbleberry Green Tea Punch. ................27 


LAST dish 

HAVE YOUR SAY 

Share your favourite food 

memories and stories with us 

at compliments.ca/lastdish 

sweet signs of spring 

A trip to the sugar bush is an annual rite of 

spring for one Inspired reader. 

For some people, the first signs of spring are blooming 

daffodils and longer days. But for me, it starts much earlier 

in the season, when there’s still snow on the ground and 

the birds haven’t quite returned from down south. An annual 

pilgrimage to the sugar bush for maple syrup is how I mark 

the start of spring. 

The first time I visited a sugar bush was during March 

Break when I was seven years old. My parents, recent 

immigrants at the time, were excited for us all to experience 

some real Canadiana. We learned about the process of 

maple syrup making – from tapping the trees to boiling down 

the sap – but my favourite part was the sleigh ride through the 

late-season snow and the big pancake feast that followed. 

Now I make the trip, about an hour outside of the city, 

with my own family. When we leave, it’s with rosy 

cheeks, full bellies and a few tins of pure Canadian 

gold to enjoy at home. 

– Jenni G., Richmond Hill, Ont. 


Let us be your 

personal chef. 

new 

Enjoy international recipes inspired by master chefs in just a matter 

of minutes with Compliments Fresh Ready Meals. Never frozen and 

specially prepared for full, palate-pleasing flavour, just heat and serve. 

Fresh Ready Meals

have your cheesecake... 

and eat it too! 

After years of turning to lacklustre, low-calorie treats, it’s time to 

rediscover dessert in all of its delectable glory. New Compliments 

Forest Berry and Blueberry Lemon Cheesecakes are fortified with 

prebiotic fibre and have just 210 calories and 5 grams of fat per 

serving. Plus, single-serve portions make serving – and sticking to 

your healthy lifestyle – a breeze. 

ADVERTISED PRODUCTS IN INSPIRED BY COMPLIMENTS MAGAZINE ARE AVAILABLE AT: 

Availability of some products may be limited in some stores. Most products will be in-store Friday, February 20th 2009 until Thursday, April 16th 2009. 

Stores reserve the right to limit quantities. 

compliments.ca

Delicious & - Inspired.ca

Create successful ePaper yourself

Delete template?

Save as template?