Smooth and easy on the taste buds, hummus is an excellent means to get your protein intake pumped when meat is otherwise difficult to enjoy. Wonderful as a dipping sauce for veggies and full of healthy antioxidants, hummus kicks in a volume of good nutrients.
2 Tbsp (30 mL) extra-virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 cup (250 mL) frozen shelled edamame, thawed
1 cup (250 mL) frozen petite green peas, thawed
1/3 cup (80 mL) warm water
1/4 cup (60 mL) organic tahini
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) miso paste
1 1/2 tsp (7 mL) ground cumin
1 tsp (5 mL) ground coriander
2 Tbsp (30 mL) fresh cilantro, finely minced
Sea salt and freshly ground black pepper
Peppery extra-virgin olive oil (optional)
Heat oil in heavy saucepan. Add onion and garlic and sauté just until soft but not browned. Add thawed edamame and gently sauté for a couple of minutes until slightly softened.
Transfer mixture to food processor fitted with a metal blade. Add thawed peas, warm water, tahini, 3 Tbsp (45 mL) olive oil, miso paste, lemon zest from 1/2 lemon, 3 Tbsp (45 mL) lemon juice, cumin, coriander, and fresh cilantro. Purée until smooth. Add salt and pepper to taste. Drizzle with peppery extra-virgin olive oil, if desired.
Serve with fresh cut vegetables and rice crisps for dipping. Also excellent as a spread on gluten-free bread with grilled chicken.
Makes 2 cups (500 mL).
Each 2 Tbsp (30 mL) serving contains: 64 calories; 2 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 60 mg sodium
source: "Fighting Cancer with Food", alive #354, April 2012
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.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.