These protein-packed dessert bars offer a creamy texture and flavourful taste thanks to the silken tofu and nutritious fruit they contain.
For the crust:
1/2 cup (125 mL) whole wheat pastry flour
2 Tbsp (30 mL) flaxseed meal
2 Tbsp (30 mL) almond butter
1/2 tsp (2 mL) cinnamon
2 Tbsp (30 mL) apple juice concentrate
2 Tbsp (30 mL) apricot purée
For the filling:
1 - 16 oz (500 mL) package firm silken tofu
1 - 16 oz (500 mL) can of pears (packed in juice), drained
1/2 cup (125 mL) apricot purée
2 Tbsp (30 mL) fresh lemon juice
2 Tbsp (30 mL) lemon zest
Sliced fruit of choice for topping
Preheat oven to 375 F (190 C).
Mix flour, flaxseed meal, almond butter, and cinnamon in small bowl. Mix in juice and apricot purée. Press into oiled 8 x 8 x 2 in (2 L) pan and bake 10 minutes or until golden brown.
Meanwhile, blend tofu, pears, purée, juice, and zest in medium bowl using handheld blender. Spread onto baked crust and bake for 20 more minutes.
Let cool. Top with sliced fruit and serve.
Each portion contains: 63 calories; 3 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 2 g fibre; 12 mg sodium; 5 g sugars
TIP: Quickly make flaxseed meal at home by grinding organic flaxseeds with an electric coffee grinder.
TIP: To make about 1 cup of apricot purée, simply place 1 cup of dried apricots in a small pot and cover with water.
Let pot boil over high heat, then simmer until fruit is tender and most water has been absorbed.
Purée until smooth using a handheld blender.
source: "Diabetes-Friendly Desserts", alive #337, November 2010
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.