White spuds slathered with a slick of mayo are not very inspiring (or healthy!). Gussied up with sweet potato and black beans lightly coated in a smoky yogurt dressing, this adaptation is sure to become a favourite dish to serve at summer backyard soirees. Be sure to put out a dish of lime wedges for those who want a little more tang.
2 lbs (1 kg) sweet potato, cut into 1 in (2.5 cm) pieces
2 tsp (10 mL) grapeseed oil
3/4 cup (180 mL) plain Greek yogurt
1 garlic clove, minced
1 canned chipotle chili pepper in adobo sauce, minced
1 tsp (5 mL) lime zest
Juice of 1/2 lime
1/2 tsp (2 mL) cumin
1/2 tsp (2 mL) salt
1/4 cup (60 mL) pumpkin seeds
1 1/2 cups (350 mL) cooked or canned black beans, drained and rinsed
1/4 cup (60 mL) cilantro
Preheat oven to 400 F (200 C). Toss sweet potato with oil and spread out on baking sheet. Bake until tender, about 25 minutes, stirring once halfway.
Meanwhile, whisk together yogurt, garlic, chipotle pepper, lime zest, lime juice, cumin, and salt in bowl.
Heat skillet over medium heat and toast pumpkin seeds until golden and beginning to pop, about 3 minutes, shaking pan often.
Place sweet potato and black beans in large bowl and toss with yogurt dressing. Serve garnished with pumpkin seeds and cilantro.
Serves 6.
Each serving contains: 254 calories; 10 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 44 g total carbohydrates (9 g sugars, 8 g fibre); 302 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
This take on “Texas Caviar” with the addition of quinoa lends an added punch of protein. It’s full of antioxidant-rich red vegetables and is a great source of iron, potassium, and dietary fibre. Savour it like a salad, spoon it over tacos, or scoop it like salsa; the variety of textures, flavours, and subtle spice makes this a party-perfect dish. Use those stems Cilantro stems are edible and, more importantly, highly flavourful—so don’t throw them out. Make sure they are well washed, as they can be sandy. Avoid any tough stems at the bottom of the plant, but use the tender part of the stem and chop it up, just as you would with the leaves.
Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.