This spruced up, addictive version of the iconic “good old raisins and peanuts” has an abundance of healthy fats and antioxidants. Almonds, hazelnuts, and pistachios would be another winning nut mix.
1 large free-range egg white
2 Tbsp (30 mL) cocoa powder
2 Tbsp (30 mL) turbinado or palm sugar, or sucanat
1/2 tsp (2 mL) vanilla extract
1/2 tsp (2 mL) cinnamon
1/8 tsp (0.5 mL) ground cloves
1/4 tsp (1 mL) sea or kosher salt
3/4 cup (180 mL) unsalted raw shelled peanuts
3/4 cup (180 mL) unsalted raw cashews
3/4 cup (180 mL) pecan halves
1/2 cup (125 mL) dried cherries
1/2 cup (125 mL) dried currants or raisins
Preheat oven to 325 F (160 C). Line cookie sheet with parchment paper.
In large bowl, whisk egg white until light and foamy, about 30 seconds. Whisk in cocoa, sugar, vanilla, cinnamon, cloves, and salt until smooth. Stir in nuts until evenly coated.
Spoon mixture onto cookie sheet in a single layer. Bake for 7 minutes, then stir nuts.
Bake for another 5 minutes, being careful not to burn the nuts. Let nuts cool and place them in reusable container along with cherries and currants.
Each serving contains: 257 calories; 6 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 26 g carbohydrates; 3 g fibre; 67 mg sodium
Source: "Get Fired Up", alive #346, August 2011
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
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.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.