It might be blue, but there is nothing sad about this no-bake tart that is packed full of antioxidants and healthy fats. Made mostly with fruits, nuts and oats, you could make a case for serving a warm slice for breakfast.
3/4 cup (180 ml) walnuts or almonds
2 cups (500 ml) rolled or quick-cook organic oats
1 cup (250 ml) raisins
1/3 cup (80 ml) melted coconut oil
1/2 cup (125 ml) honey, divided
1 tsp (5 ml) cinnamon, divided
1 tsp (5 ml) grated fresh ginger
1 cup (250 ml) blueberries
1 cup (250 ml) blackberries
1 1/2 cups (350 ml) raw cashews
Zest of 1 lemon
1/2 tsp (2 ml) almond extract
2 large chopped frozen bananas
1/2 cup (125 ml) frozen blueberries
1 1/2 Tbsp (30 ml) milk of choice
Place nuts in food processor and process until broken down into small pieces. Add oats, raisins, coconut oil, 1/4 cup (60 ml) honey, 1/2 tsp (2 ml) cinnamon and ginger. Process until everything is moist and mixture sticks together when pinched between your fingers.
Lightly grease tart pan or pie dish. Pour nut mixture into pan and press crust firmly into pan so bottom and sides are covered. Place pan in freezer while you make filling.
Place blueberries and blackberries in blender or food processor and blend until smooth. Strain berry mixture through fine mesh sieve into bowl to remove seeds by pressing down firmly on berry mixture with wooden spoon or spatula. Return berry mixture to blender or food processor and add remaining honey, remaining cinnamon, cashews, lemon zest and almond extract. Blend until smooth, about 1 minute.
Place berry mixture on top of crust and spread out evenly. Place tart in refrigerator for about 2 hours before serving.
To make ice cream, place frozen bananas, frozen blueberries and milk in food processor or high-powered blender and blend until smooth and creamy. Don’t overprocess or you’ll melt fruit. Serve immediately on slices of berry tart or place ice cream in freezer in airtight container. When ready to serve, leave ice cream to sit at room temperature for a few minutes to soften.
Each serving contains: 1834 kilojoules; 8 g protein; 24 g total fat (9 g sat. fat, 0 g trans fat); 55 g total carbohydrates (30 g sugars, 5 g fibre); 9 mg sodium
source: "Colour Your Plate", alive Australia #18, Summer 2013
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.