As one of nature’s sweetest vegetables, beets are a perfect contender for winter smoothies with plenty of visual appeal. If using a less powerful blender, you may want to use cooked and cooled beets.
It’s true: an apple a day may help keep the doctor at bay. A recent Journal of Functional Foods study found that polyphenol antioxidants in apples can reduce levels of oxidized LDL cholesterol, a particularly heart-hampering form of cholesterol.
1/2 cup (125 mL) orange juice
1/2 cup (125 mL) plain Greek yogurt
1 small beet, peeled and quartered
1 apple, quartered
2 Tbsp (30 mL) walnuts
1/2 in (1.25 cm) piece fresh ginger
Place orange juice, yogurt, beet, apple, walnuts, ginger, and 3 ice cubes in blender container and blend until smooth. If needed, add a touch more orange juice to help with blending.
Each serving contains: 318 calories; 11 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 50 g total carbohydrates (38 g sugars, 5 g fibre); 140 mg sodium
source: "Whip It Good", alive #388, February 2015
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.