These crunchy rolls are sure to bring smiles to any table craving fresh flavour in the tail end of a long winter. The mango sauce provides a sweet finish. The rolls can also be made two days in advance if refrigerated. For vegetarians, the chicken can be swapped out for firm tofu sliced into matchsticks. Look for low-calorie rice paper wrappers at any Asian market and in the Asian food aisle of many large supermarkets.
1 1/2 cups (350 mL) cubed fresh or frozen mango, thawed
1/4 cup (60 mL) coconut milk
2 tsp (10 mL) Asian chili sauce
2 tsp (10 mL) sesame oil
2 tsp (10 mL) finely minced ginger
Juice of 1/2 lime
1 cup (250 mL) chopped cilantro
1/3 cup (80 mL) chopped mint
1 garlic clove, minced
Juice of 1/2 lemon
1/4 tsp (1 mL) salt
12 rice paper wrappers
1 cooked organic chicken breast, thinly sliced
1 1/2 avocado, thinly sliced
1 red bell pepper, thinly sliced
1 carrot, cut into matchsticks
1 English cucumber, cut into matchsticks
To make sauce, place mango, coconut milk, chili sauce, sesame oil, ginger, and lime juice in blender and blend until smooth.
In small bowl, stir together cilantro, mint, garlic, lemon juice, and salt.
Fill skillet or shallow pan (large enough that the rice papers can lie flat) with hot water. Fully submerge a rice paper wrapper and soak until softened, about 20 seconds. Lay wrapper flat on cutting board or other clean work surface. Spread some cilantro mixture on bottom 1/3 of wrapper, then top with some chicken, avocado, bell pepper, carrot, and cucumber.
Fold bottom of rice paper over filling and begin rolling tightly. When you are about halfway up wrapper, fold in left and right sides. Finish rolling tightly. Repeat with remaining rice wrappers and filling.
Serve spring rolls with dipping sauce of your choice.
Makes 12 rolls.
Each roll contains: 92 calories; 6 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 8 g total carbohydrates (4 g sugars, 2 g fibre); 89 mg sodium
source: "Wrap & Roll", alive #377, March 2014
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
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.
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.