Makes 10 wraps
Not just for coleslaw, red cabbage gives wraps visual appeal and crunchy texture, and ups their health ante. However, you could also use green or savoy cabbage. Toasting quinoa first imbues the grain with a tantalising nutty flavour, while goat cheese adds tang and creamy texture to these wraps. They can be assembled ahead of time and brought along to the office for a nutritious way to break out of the lunchtime sandwich blues.
1 cup (250 ml) organic quinoa, preferably red or black
2 cups (500 ml) low-salt vegetable stock
1 large apple, diced
1/3 cup (80 ml) roughly chopped almonds or walnuts
1/3 cup (80 ml) chopped parsley
2 spring onions, thinly sliced
1 1/2 Tbsp (30 ml) extra-virgin olive oil
1 1/2 Tbsp (30 ml) cider vinegar
1 garlic clove, minced
1/4 tsp (1 ml) salt
1/4 tsp (1 ml) black pepper
1 head red cabbage
5 oz (140 g) chevre (soft goat cheese), crumbled
Heat heavy-bottom saucepan over medium heat. Add quinoa and toast until fragrant and beginning to pop, about 4 minutes, shaking the pan often to prevent burning. Add stock to pan, bring to a boil, reduce heat and simmer covered until quinoa is tender and water has absorbed, about 12 minutes. Set aside to cool and then fluff with fork.
Toss together quinoa, apple, almonds or walnuts, parsley and spring onions. In small bowl, whisk together oil, cider vinegar, garlic, salt and pepper.
Bring large pot of water to a boil. Place cabbage head in water and simmer for 8 to 10 minutes, turning often. This will help soften leaves and make them easier to separate. Carefully, remove cabbage head from water using tongs and slice off tough bottom end. Remove 10 leaves, being careful not to tear them. Some outer leaves may have ripped during boiling, so will need to be discarded. Return cabbage to pot of boiling water if needed after stripping a few leaves to soften inner leaves further. Reserve remaining cabbage for other uses.
Place some chevre and quinoa mixture down centre of a cabbage leaf. Fold pliable top of leaf (opposite the core end) over part of quinoa mixture and then fold over each side of leaf. Turn over wrap so that seams are on bottom. Repeat with remaining ingredients.
Each wrap contains: 506 kilojoules; 5 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 13 g total carbohydrates (3 g sugars, 2 g fibre); 107 mg sodium
source: "Wrap & Roll", alive Australia #21, Spring 2014
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.