Made with carrots and zucchini, these squares combine vegetables, healthy nuts and spices, and natural sweeteners.
1 1/2 cups (350 mL) pitted dates
1 cup (250 mL) grated carrots
3/4 cup (180 mL) zucchini grated
1 1/4 cups (310 mL) whole wheat flour
1 cup (250 mL) unsweetened applesauce
1/4 cup (60 mL) pure maple syrup
1/2 cup (125 mL) chopped walnuts (optional)
1/4 cup (60 mL) unsweetened cocoa powder
1 tsp (5 mL) cinnamon
1/2 tsp (2 mL) nutmeg
1/2 tsp (2 mL) baking soda
1/2 tsp (2 mL) baking powder
Put dates in large mixing bowl. Boil 1/2 cup (125 mL) water and pour over dates to completely cover them. Let dates soak for about 5 minutes.
Leaving the water in bowl, take a fork and knife and chop up dates until a pur'ee forms. Next, wash and remove skin/top layer of zucchini and carrot. Using cheese grater, grate zucchini and carrot and add them to mixing bowl. Add all remaining ingredients to bowl and stir just until combined, reserving some walnuts to spinkle on top afterwards.
Pour batter into 9 x 9 x 2 in (2.5 L) baking dish lightly greased with natural cooking spray. Bake at 350 F (180 C) for 50 minutes or until toothpick inserted in centre comes out clean.
Makes 16 servings.
Each serving contains: 133 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 3 g fibre; 47 mg sodium
source: "Healthy Indulgence", alive #330, April 2010
This dish provides a flavourful twist on the famous patatas bravas that many of us know and love. Here, traditionally crispy potatoes in a spicy tomato sauce are swapped out for roasted butternut squash and a smoky pepper sauce. This dish offers fantastic umami flavour loaded with smoky and subtle bitter notes, compliments of roasted red peppers. The creamy sweet garlic yogurt drizzle is the perfect accompaniment to balance the bold piquancy. A perfect couple! Get saucy Keep this 5-minute yogurt sauce on hand to liven up a variety of vegetables and other dishes. Get creative!
Enjoy the zippy tang of sherry vinegar, popular in Spanish cooking, and the briny taste of capers in this zesty take on roasted cauliflower. Serve as a tapas side or on a charcuterie board accompanied by a selection of Spanish meats, cheeses, and olives. The smaller, the better The smaller you cut garlic, the more oils you’ll release, providing additional flavour. Looking to achieve more subtle flavour? Slice your garlic rather than crushing it.
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.