When you don’t always have the time or energy to gather up all the necessary ingredients to make a smoothie, these smoothie cups are your answer for a quick, refreshing drink. When ready for a creamy smoothie, just drop a couple of the frozen cups into a blender with some additional liquid and you’re good to go. For the easiest extraction of the smoothie cups, it’s best to use bendable silicone muffin cups.
Blueberries are a fantastic source of disease-fighting antioxidants, while ricotta cheese provides plenty of satiating protein, and the almonds are brimming with healthy fats.
2 cups (500 mL) unflavoured almond milk (plus extra, for just before using)
2 cups (500 mL) blueberries
Juice of 1/2 lemon
1 cup (250 mL) reduced fat (light) ricotta cheese
2 Tbsp (30 mL) pure maple syrup or honey
1 tsp (5 mL) vanilla extract
1/2 tsp (2 mL) cinnamon
1/3 cup (80 mL) raw almonds
Place all ingredients into blender container in order listed and blend until smooth, about 1 minute.
Divide mixture among 12 medium-sized muffin cups and freeze until solid, about 4 hours.
Unmould smoothie cups, place in airtight container, and return to freezer until ready to use. If you have trouble unmoulding frozen cups, try placing bottom of muffin tin in warm water for several seconds, being careful not to thaw contents.
When ready to make smoothie, place 1 cup (250 mL) almond milk or other liquid of choice and 2 blueberry smoothie cups into blender container; blend until smooth. For most blenders, it’s best to slice smoothie cups into quarters first before placing in blender container.
Each serving (based on 2 smoothie cups, not including added liquid) contains: 135 calories; 5 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 16 g carbohydrates; 2 g fibre; 136 mg sodium
source: "The Big Chill", alive #358, August 2012
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!