Lentils, whole grain quinoa, and a vegetable medley team up to make this loaf a fibre powerhouse. Serve it with your favourite salsa.
3/4 cup (180 mL) brown/green or beluga lentils
1/2 cup (125 mL) quinoa
2 tsp (10 mL) vegetable oil
1 small onion, chopped
1 carrot, chopped
1 cup (250 mL) cremini mushrooms, sliced
1 red pepper, chopped
1/2 cup (125 mL) pecans, roughly chopped
2 eggs, slightly beaten
3/4 cup (180 mL) quick-cooking oats
3/4 cup (180 mL) oil-packed sun-dried tomatoes, drained and chopped
1 cup (250 mL) fresh parsley or cilantro, chopped
1 Tbsp (15 mL) curry powder
Salt and pepper to taste
Preheat oven to 350 F (180 C).
In medium saucepan, bring lentils and 2 1/2 cups (625 mL) water to a boil. Reduce heat to low and simmer covered until lentils are tender, about 25 minutes.
In separate small saucepan, bring quinoa and 1 cup (250 mL) water to a boil. Reduce heat to low and simmer covered until water is absorbed, about 10 minutes.
In sauté pan, heat vegetable oil over medium. Add onion, carrot, and mushrooms to the pan and cook until vegetables have softened, about 5 minutes. Stir in red pepper and continue to cook for 3 minutes.
Remove vegetables from pan and toast pecan pieces until browned and fragrant, about 4 minutes, stirring frequently.
In large bowl, add all the ingredients and mix well. Transfer mixture to loaf pan and press down until even. Bake until firm and golden brown, about 50 minutes. Let rest for 10 minutes before unmoulding and slicing.
Each serving contains: 461 calories; 21 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 59 g carbohydrates; 18 g fibre; 116 mg sodium
source: "Load Up on Lentils", alive #336, October 2010
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.