Most store-bought frozen yoghurt is loaded with added sugars, artificial flavours and other undesirables. Thankfully, homemade creamy fro-yo sans ice cream maker is far from a high-flying kitchen feat. Simply blend together tangy Greek yoghurt with any seasonal fruit, place in the freezer and mix regularly to prevent ice crystals from forming. A perfect way to beat the summer heat. Chopped nuts provide nice textural contrast.
2 cups (500 ml) plain 2% Greek yoghurt, divided
1 1/2 cups (350 ml) sweet cherries, pitted
1 1/2 Tbsp (30 ml) honey
1 tsp (5 ml) almond extract
1 tsp (5 ml) lemon zest
1/3 cup (80 ml) chopped unsalted pistachios (optional)
1. Place 1 cup (250 mL) yoghurt, cherries, honey, almond extract and lemon zest in blender or food processor container and blend until smooth.
2. In large bowl, stir remaining yoghurt into mixture.
3. Pour mixture into flat airtight container and freeze for about 45 minutes.
4. Remove container from freezer, remove cover and, using whisk or fork, stir in icy bits from edges and mix with softer centre until smooth.
5. Place in freezer for another 30 minutes, covered.
6. Repeat this process every 30 minutes for up to 2 hours until completely creamy and soft. Make sure to whip until smooth each time before putting container back into freezer. (It’s a good idea to set a timer so you don’t forget and let the mixture freeze solid.)
7. Serve topped with pistachios, if using.
Each serving contains: 557 kilojoules; 8 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (14 g sugars, 2 g fibre); 0 mg salt
Cherries are a good source of vitamin C, which may help reduce the risk of hypertension, according to a recent American Journal of Clinical Nutrition study.
source: "The Big Chill", alive Australia #14, Summer 2013
Custardy French toast drizzled in pure maple syrup is a cozy, cold-weather breakfast classic. We’ve given this recipe a vegan makeover by swapping out eggs in the batter with mashed banana and a bit of ground flaxseed. This clever swap makes the French toast reminiscent of banana bread. Top it off with a decadent drizzle of raspberry syrup and you’re just a quick stint in the kitchen away from breakfast bliss. Citrus swap If you don’t have any bananas around, consider swapping for an orange. In blender, add zest of one large orange along with peeled fruit and other batter ingredients. Blend until smooth and proceed with the recipe as described.
A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).
Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. Nourishing spinach and sweet green peas bring this meal to life. It’s true sunshine in a bowl for those cold winter nights. Main grains White basmati rice, short-grain brown rice, quinoa, or millet can be used in place of the brown basmati rice. Try a mixture of grains for added nutrition and taste (e.g., millet and basmati rice, quinoa and millet, and so on).
Sprouted tofu and mushrooms soak up a delicious tamari marinade before being baked along with prepared vegan potstickers and bok choy. A tasty sauce, sesame seeds, and a bed of whole grains to serve tie everything together. Adjust the heat level of this dish in the sauce or at the table so kids can partake. Salad swap Once cool, the tofu mixture can be served on a bed of crunchy romaine for a packable lunch that’ll spark office envy. Keep the sauce on the side and dress right before serving.