This fast and satisfying recipe combines nutrient-rich green kale (which can help inhibit the transport of LDL to the bloodstream) with creamy-textured chickpeas, a healthy source of fibre and protein. Studies have shown consumption of legumes can reduce cholesterol levels and reduce the risk of heart disease.
Tapenade is a purée of garlic, capers, and olives with a rich, salty flavour. Olives are an excellent source of healthy monounsaturated fats, while garlic is a nutritional powerhouse with proven ability to fight heart disease.
1 Tbsp (15 mL) extra-virgin olive oil
4 cups (1 L) fresh kale leaves, washed and chopped coarsely
2 cups (500 mL) canned organic chickpeas, drained and rinsed
1 pinch hot red pepper flakes
1/2 cup (125 mL) tapenade
Salt and pepper to taste
Heat olive oil in medium-sized skillet on medium heat. Add kale, season to taste, and saute to10 minutes, stirring occasionally. Reduce heat to low and add chickpeas, red pepper flakes, and tapenade. Mix well until warmed through and serve.
Each serving contains: 225 calories; 8 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 7 g fibre, 532 mg sodium
source: "Tasty Ticker-Friendly Food", alive #327, January 2010
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.
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).