Who says dessert can’t deliver clutch nutritional value? Whole grain teff expunges its starch during cooking so it can be whipped into a chocolatey pudding. And teff happens to be rich in plant-based iron, which your body will absorb more easily when it’s paired with exceptionally sweet vitamin C-loaded roasted strawberries. Sprinkle on pumpkin seeds for a bit of crunch and more energizing iron. You can even add a couple dollops of Greek yogurt.
Yes, you can improve upon luscious local strawberries. Roasting the berries brings out their natural acidity and sweetness. Bonus: the released juices thicken into a caramel-like sweet sauce.
Per serving:
In medium-sized saucepan, bring 3 1/4 cups (910 mL) water, teff, and a couple pinches of salt to a boil. Reduce heat and simmer, covered, until teff is tender and a gelatinous mixture has formed, stirring occasionally to prevent clumping and sticking to the bottom of the pan, about 25 minutes. Let teff slightly cool.
In bowl, place dried plums, cover with warm water, and let soak for 30 minutes.
In blender container, place 1/2 cup (125 mL) of the plum soaking water, soaked plums, cooked teff, cocoa powder, almond butter, vanilla, cinnamon, and ginger, and blend until smooth. If your machine is struggling, you can add a bit more of the plum soaking liquid. Chill pudding for at least 2 hours before serving.
Preheat oven to 400 C (200 F). Place strawberries on parchment paper-lined rimmed baking sheet and toss with sugar. Bake for 20 minutes, stirring twice, or until strawberries are tender and their released juices have thickened. Scrape up berries and their sauce.
Divide teff pudding among serving bowls and top with roasted strawberries, pumpkin seeds, and maple syrup, if using.
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.