Chai Squash Smoothie
Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions.
Stealth health
A British study found that subjects perceived creamy drinks (this one fits the bill) to be more filling than noncreamy ones, even when they contained the same number of calories.
1 cup (250 mL) plain kefir beverage (noneffervescent)
1 cup (250 mL) cubed butternut squash, cooked and cooled
1 Tbsp (15 mL) ground flaxseed
1/2 tsp (2 mL) vanilla extract
1/4 tsp (1 mL) cinnamon
1/4 tsp (1 mL) ginger powder
1/8 tsp (0.5 mL) nutmeg
1/8 tsp (0.5 mL) ground cardamom
1 small frozen banana, chopped
Place all ingredients in blender container in the order listed and blend until smooth.
Serves 1.
Each serving contains: 294 calories; 16 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 33 g total carbohydrates (22 g sugars, 4 g fibre); 146 mg sodium
source: "Whip It Good", alive #388, February 2015
Chai Squash Smoothie
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Cardamom and Ginger Scented Farro Breakfast Porridge
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.
Chocolate and Orange Chickpea Pudding
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.
Sorghum Tabbouleh with Kale and Navy Beans
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.
Chickpea Salad with Nigella Roasted Sweet Potato and Grated Carrots
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.