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Chocolate Crunch Brownies


    Chocolate Crunch Brownies

    Sacha inchi seeds can lend interesting texture and taste to all kinds of baked goods. These gooey bite-sized brownies with a crunch are a perfect example. Because they are relatively low in fat and calories, they are one sweet treat you can indulge in with near impunity!


    2/3 cup (160 mL) low-fat cream cheese
    2/3 cup (160 mL) coconut palm sugar or sucanat
    1/2 cup (125 mL) unsweetened cocoa powder
    1 free-range egg
    1 tsp (5 mL) vanilla extract
    1 Tbsp (15 mL) 1% milk
    1/3 cup (80 mL) whole wheat or all purpose flour
    1/2 tsp (2 mL) baking powder
    1/2 cup (125 mL) crushed caramelized sacha inchi seeds (small chunks)

    Preheat oven to 350 F (180 C).

    Line 6 in (15 cm) square baking pan with parchment paper.

    In large bowl combine cream cheese, sugar, cocoa powder, egg, vanilla, and milk. Beat mixture until smooth. Sift flour and baking powder over cream cheese mixture and fold in lightly with crushed sacha inchi seeds.

    Spoon mix into prepared pan and bake for 25 minutes, or until a toothpick comes out clean and top is springy to touch.

    Remove from oven and cool a bit before serving. Dust squares with additional sucanat before serving if you like a sweeter square.

    Makes 12 bite-sized pieces.

    Each piece contains: 152 calories; 4 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 21 g total carbohydrates (15 g sugars, 2 g fibre); 74 mg sodium

    from "Cook on the WIld Side", alive #365, March 2013


    Chocolate Crunch Brownies




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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.