Who knew cauliflower could be transformed into a rich, creamy pasta sauce without the heavy caloric cost? Want it vegan? Try swapping out Parmesan for nutritional yeast and use coconut milk in lieu of evaporated milk. Heat leftovers in a skillet over medium-low heat with some additional evaporated milk to restore their creamy goodness.
1 head cauliflower, cut into florets
2 garlic cloves, halved
1/2 cup (125 mL) grated Parmesan cheese
1/4 cup (60 mL) evaporated milk
4 oil-packed anchovies (optional)
Zest of 1 lemon
Juice of 1/2 lemon
2 tsp (10 mL) fresh thyme
1 1/2 tsp (7 mL) Dijon-style mustard
1/2 tsp (2 mL) red chili flakes
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
12 oz (340 g) whole grain rotini or fusilli
6 cups (1.5 L) baby spinach
2 cups (500 mL) cooked or canned chickpeas
2/3 cup (160 mL) oil-packed sun-dried tomatoes, sliced
1/3 cup (80 mL) roughly chopped flat-leaf parsley
In large saucepan of boiling water, cook cauliflower and garlic until tender, about 10 minutes. Reserve 3/4 cup (180 mL) cooking water and then drain. Transfer cauliflower and garlic to blender or food processor container along with reserved cooking water, Parmesan cheese, evaporated milk, anchovies (if using), lemon zest, lemon juice, thyme, mustard, chili flakes, salt, and pepper; blend until smooth.
Bring large saucepan of water to a boil. Add pasta and cook until tender, about 6 minutes. Reserve 1/3 cup (80 mL) cooking water and then drain. Return pasta to pot and stir in spinach until it begins to wilt. Stir in chickpeas and sun-dried tomatoes. Stir in cauliflower sauce and reserved pasta cooking water until coated.
Serve pasta garnished with parsley and additional black pepper.
Each serving contains: 382 calories; 21 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 68 g total carbohydrates (8 g sugars, 10 g fibre); 444 mg sodium
source: "Cauliflower", alive #389, March 2015
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.
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.