These little bite-sized morsels are a snap to make. Traditionally, blinis are made with yeast and left to rise. We simplified the recipe using baking powder and soda. Plus, we added some buckwheat flour to make them a little nuttier. These delicious mini pancakes are the perfect foundation for any topping.
Za’atar is a Turkish blend of seasonings found in most major grocery stores. This dish lends itself to any variety of prepared spice blends if za’atar is not available.
Called the caviar of the lentil family, black beluga lentils are a popular legume grown in parts of Canada. Full of healthy antioxidants and excellent for gut health, lentils are a wonder food and so easy to cook!
Substitute gluten-free for all-purpose flour if you wish. Just be sure your flour mix contains xanthan gum. If it doesn’t, add a generous pinch.
In fine-meshed sieve, rinse lentils, removing any tiny stones and debris. In small saucepan, bring 2 cups (500 mL) water and 1/4 tsp (1 mL) salt to a boil. Add rinsed lentils. Reduce heat to medium and cook, uncovered, for 15 minutes, or just until lentils are tender but still hold their shape. It’s best to be slightly undercooked. Drain well and transfer to medium-sized bowl. Add red pepper and onion and gently fold together. Set lentils aside to cool while making blinis.
In medium-sized bowl, combine all-purpose and buckwheat flours, baking powder, baking soda, and salt. Stir to blend. In small bowl, whisk together milk, egg, oil and lemon juice. Add to dry ingredients and stir until smooth.
Line baking sheet with parchment and set aside. Lightly brush large nonstick frying pan with a little oil. Heat pan over medium just until a drop of water bounces when added.
Drop batter, 1 Tbsp (15 mL) at a time, into hot frying pan, leaving space in between. You want batter thin enough so each blini will spread out to about 2 in (5 cm) in diameter as it cooks. If batter appears too thick, whisk in a tiny splash of additional milk.
Cook blini until bubbles form on the surface, about 1 to 2 minutes. Then flip with thin spatula and continue to cook for 1 more minute, until light golden brown. Transfer to lined baking sheet in single layer. Add a piece of parchment between layers as needed. Cover and set aside. Blinis can be refrigerated up to a day.
To serve, top blinis with equal amounts of yogurt, lentil mixture, capers, a pinch of za’atar, and a sprinkling of chives.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.