Blue Banana Smoothie
Full of vitamin C, calcium, and potassium, this nutritionally dense smoothie makes a great afternoon snack.
2 ripe bananas
1 cup (250 mL) natural yogourt
1/2 cup (125 mL) pineapple juice
1/2 cup (125 mL) orange juice
1 cup (250 mL) fresh blueberries
1/2 tsp (2 mL) vanilla extract
Place bananas and yogourt in blender and blend on low until smooth. Add remaining ingredients and blend on high until well combined. Serve immediately or chill in refrigerator.
Each serving contains: 286 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 58 g carbohydrates; 5 g fibre; 60 mg sodium
Turn the Blue Banana Smoothie into a protein-packed, post-workout recovery drink by simply adding a scoop of your favourite protein powder.
Carrot Mango Delight
This beta carotene-rich beverage is great in the morning with breakfast.
1/2 cup (125 mL) carrot juice
1/4 cup (60 mL) frozen mango chunks
1 handful of ice cubes
Place all ingredients in blender and blend on high until smooth. Serve immediately.
Each serving contains: 74 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 18 g carbohydrates; 2 g fibre; 5 mg sodium
Tip: To make your own frozen mango chunks, cut a ripe mango in half and remove its stone. Use a knife to score the fleshy parts of the fruit into cubes. Scoop the cubes out with a spoon and place them in a freezer bag. Freeze the cubes overnight.
Source: "Got Juice?," alive #347, September 2011
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.
Wait, isn’t mousse all about egg whites? Turns out, aquafaba––the viscous liquid left over after cooking chickpeas––fluffs up pretty well, too. And no, it doesn’t make the mousse taste like chickpeas. Plus, you don’t need to worry about using unpasteurized eggs, and it’s vegan-friendly. To reduce the sugar content, skip the praline and simply toast the pecans. Aquafaba FAQ Why is my aquafaba only whipping to soft peaks? Depending on your chickpeas, the aquafaba could whip to stiff peaks or quit at soft peaks with liquid below. If it doesn’t fully whip, scoop off the fluffiest foam on top and leave any liquid. The result will just be a more coconut-forward mousse. What do I do if my whipped coconut cream coagulates and bubbles when I add the aquafaba? Don’t worry! It’s not a bad thing. The cream will just be heavier and more textured (again, not bad), so make sure you use it as the base layer of the mousse so as not to weigh down the ethereal pear mixture on top. If you just want the light-as-air pear mousse layer, you can skip the coconut milk entirely and fold all the aquafaba into the pear purée.