A number of studies have shown that the lowly beet is high in dietary nitrate, a natural substance that boosts the efficiency of working muscles, delays exhaustion, and improves overall exercise performance.

Not a beet fan? Chard, arugula, celery, and rhubarb are also high in dietary nitrates. Mix these vegetables into your morning smoothie for a high-octane endurance boost.

Ingredients

• 2 cups coarsely chopped spinach

• 2 cups filtered water

• 1/4 cup frozen blueberries

• 1 small raw beet, trimmed and chopped (about 1/3 cup)

• 1 pear, cored and chopped

• 1 stalk celery, chopped

• 2 tablespoons ground chia seeds

Optional: 1 teaspoon ground cinnamon

Method

Place all ingredients in a blender and blend until smooth. (If your blender isn’t powerful, grate the beets and chop the celery into small pieces.)

Recipe by Melissa McLean Jory

Free of: All top allergens and gluten-free

Chef’s Note: Here’s a savoury twist on the granita, which is usually a sweet, iced dish. For kids, you can make granita popsicles. Pair it with the Tomato and Fennel Salad (pictured).

Ingredients

• 1 ½ lbs (750 g) ripe tomatoes, seeded and chopped
• 1 tbsp (15 mL) sugar
• 1 tsp (5 mL) salt
• 1 tsp (5 mL) cracked pepper
• 1 tbsp (15 mL) rice wine vinegar
• ¼ cup (60 mL) basil leaves, finely sliced

Method

1. Place a cookie sheet in freezer to chill.
2. In a large bowl, combine all ingredients except basil. In a blender, in batches, pulse until smooth. Pass through fine sieve, discard solids.
3. Add basil to the strained mixture and stir.
4. Remove cookie sheet from freezer and line with plastic wrap.
5. Pour tomato mixture onto plastic wrap. Place back into freezer. As the mixture freezes stir often with a fork to break into small pieces until texture resembles slushy snow. (For small freezer, pour mixture into ice cube trays; no stirring.)
6. Serve granita in small desser bowls or chilled glasses. Garnish with a basil leaf.

Recipe by Simon Clarke

First published in Allergic Living magazine.
To order the magazine, click here.

Free of: All top allergens, except sulphites (alcohol) and gluten-free

Ingredients

• 2-inch chunk of cooked rhubarb
• 8  mint leaves, torn
• 2  tsp (10 mL) sugar
• juice of 1⁄2 lime
• 11⁄2 oz rum
• 1 cup (250 mL) club soda

Method

1. To a mixing glass or cocktail shaker, add cooked rhubarb, mint, sugar and lime juice.
2. Mash together with muddle stick or wooden spoon.
3. Add rum and soda. Stir well, pour into a glass with ice. Garnish with lime wedge.

Pairs well with Turkey Tortillas or 3-Bean Chili con Carne

Recipe by Simon Clarke

First published in Allergic Living magazine, Spring 2010 5th anniversary edition.
To order that issue or to subscribe, click here.

© Copyright AGW Publishing Inc.

Free of: All top allergens and gluten-free.

Ingredients

• 7 lemons
• 4 cups (950 mL) water
• 1 cup (250 mL) sugar
• 1 cup (250 mL) raspberries
• 1 bunch mint leaves

Method

1. In a bowl, combine zest of four of the lemons and juice of six. Set one lemon aside.
2. In a saucepan, boil 2 cups of the water with the
3. sugar, stirring, until sugar dissolves.
4. Add remaining 2 cups water, zest and lemon juice. Set aside.
5. In a blender, purée raspberries and add to lemonade. Strain into serving pitcher and chill.
6. Slice remaining lemon and add to pitcher, along with several mint leaves. Serve over ice.

First published in Allergic Living magazine. To subscribe or order a back issue, click here.

Ingredients

• 6 cups apple cider
• 12 whole cloves
• 8 whole allspice berries
• 2 cinnamon sticks
• 2 oranges, peeled and sliced
• 1 2-inch chunk of ginger, peeled and sliced

Method

1. In a large saucepan, combine all the ingredients and simmer for 30 minutes.

2. Strain through a fine sieve.

3. Garnish with a few fresh cranberries or cinnamon sticks in each glass and serve warm.

First published in Allergic Living magazine. To subscribe or order a back issue, click here.