When a meal is this colourful, easy to prepare, and eminently adaptable, how could it not be the best lunch ever? Women in their midlife and beyond need increased levels of vitamin B12. These delicious spreads build the foundations for colourful, nutritional toppings that fill your meal with vitamin B12 benefits.
DID YOU KNOW?
Many health professionals will advise taking a supplement to be sure vitamin B needs are met—particularly for vegetarians or vegans.
14 oz (398 mL) can chickpeas, rinsed and drained
3 Tbsp (45 mL) nutritional yeast
2 Tbsp (30 mL) fresh lemon juice
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) sea salt
1/8 tsp (0.5 mL) cayenne
Creamy yogurt cheese
3 cups (750 mL) plain Greek yogurt or
vegan plain coconut yogurt
1 Tbsp (15 mL) minced fresh chives
1 Tbsp (15 mL) minced fresh parsley
1/2 tsp (2 mL) finely grated lemon zest
1/4 tsp (1 mL) sea salt
Assorted breads of choice, such as whole grain toasts, seeded gluten-free crackers, or thin pumpernickel
Assorted toppings of choice, such as hard-cooked egg, avocado, smoked salmon, cucumber, sliced fruit, radishes, sprouts, cherry tomatoes, basil, or pickled onions
In food processor or high-speed blender, add chickpeas, yeast, lemon juice, and seasonings. Whirl on and off at high speed until crumbly. Add 1/4 cup (60 mL) water and continue to whirl at high speed, occasionally scraping down sides of bowl with spatula. Add a little more water if needed, until mixture is very smooth and creamy and of spreadable consistency. Transfer to tightly covered container and refrigerate until ready to use. It can be refrigerated for up to a week.
Line fine-meshed sieve with several layers of cheesecloth. Straddle sieve over top of bowl, leaving a generous space between the bottom of the bowl and the sieve. Spoon yogurt into lined sieve. Place in refrigerator for up to 2 days, until yogurt has drained out liquid whey, leaving a thickened yogurt cheese in sieve. Discard whey or store in refrigerator and use for another recipe, such as in baking. Transfer yogurt cheese to clean bowl and stir in remaining ingredients to blend. Transfer to tightly covered container and store in refrigerator for up to a week.
To serve, spread chickpea mixture or seasoned yogurt cheese on sliced bread and garnish with desired toppings.