Who says soup has to be savoury? This delightfully tart soup is a perfect end to a sunny day. As with blueberries, tangy blackberries are loaded with potent antioxidants that can help mop up cell-damaging free radicals. Grated dark chocolate is also a stellar garnish option.
4 cups (1 L) blackberries
3/4 cup (180 mL) plain Greek yogurt
3/4 cup (180 mL) goats’ milk or cows’ milk
1 tsp (5 mL) lemon zest
Juice of 1/2 lemon
1 tsp (5 mL) minced fresh ginger
1 tsp (5 mL) vanilla extract
1/2 tsp (2 mL) cinnamon
Pinch of salt
1/3 cup (80 mL) sliced almonds
1/4 cup (60 mL) fresh mint
Place blackberries, yogurt, milk, lemon zest, lemon juice, ginger, vanilla, cinnamon, and pinch of salt in blender container and blend until smooth.
Strain mixture through fine sieve to remove blackberry seeds. Be sure to scrape bottom side of sieve to retain more soup. Place soup in refrigerator for at least 2 hours before serving. If mixture becomes too thick upon chilling, simply stir in some additional goats’ milk.
To serve, place soup in serving bowls and garnish with additional dollop of Greek yogurt, almonds, and mint.
Each serving contains: 118 calories; 5 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 15 g total carbohydrates (9 g sugars, 6 g fibre); 39 mg sodium
source: "5 Flavour Surprises", alive #380, June 2014
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.