Rice pudding is a dish that proves how incredibly versatile this grain is, as it can literally go from breakfast to dessert.
1 1/4 cups (310 mL) Camarague, Bhutanese, or brown rice
1 cup (250 mL) pitted dates
1 1/2 cups (350 mL) unsweetened almond milk
2 ripe medium bananas
3/4 tsp (4 mL) ground ginger
1/4 tsp (1 mL) cardamom
2 tsp (10 mL) vanilla extract
Unsweetened coconut flakes, for garnish (optional)
Place rice and 2 1/2 cups (625 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 40 minutes, or until rice is tender. Drain and cool.
Add dates to bowl, cover with warm water, and soak for 30 minutes.
Preheat oven to 350 F (180 C).
Drain dates and add to blender or food processor container along with almond milk, banana, ginger, cardamom, and vanilla. Blend until smooth.
Stir cooked rice together with date mixture. Pour rice mixture into greased 9 in x 9 in (23 cm x 23 cm) square baking pan and bake for 30 minutes. Let cool for a few minutes before spooning into serving bowls and garnishing with coconut, if desired.
Each serving contains: 243 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 57 g total carbohydrates (21 g sugars, 5 g fibre); 46 mg sodium
source: "Rice Is More Than Nice", alive #360, October 2012
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.