This dish is aimed toward older kids. For a gluten-free version, replace pitas with a bed of quinoa. You can buy pickled beets, but choose ones without artificial colours or preservatives added. You can also buy tahini sauce or make your own, along with the yogurt sauce and pickled beets in advance. The beets will taste even better after several days of marinating.
1 cup (250 mL) uncooked dried chickpeas, or 3 1/2 cups (850 mL) cooked
1 tsp (5 mL) baking soda
3 garlic cloves
1/2 medium onion, roughly chopped
3 Tbsp (45 mL) fresh lemon juice
1/4 cup (60 mL) packed fresh cilantro
1/4 cup (60 mL) packed fresh parsley
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) cayenne pepper
3/4 tsp (4 mL) salt
1 Tbsp (15 mL) ground flaxseeds
1/4 cup (60 mL) chickpea or all-purpose flour
1 Tbsp (15 mL) extra-virgin olive oil
Soak dried chickpeas for 8 hours or overnight in 4 cups (1 L) water. Drain and transfer to large saucepan with baking soda. Cook, stirring constantly, over medium-high heat for 3 minutes, then add 7 cups (1.75 L) water and bring to a boil. Skim the scum that rises to the surface. Reduce heat to medium-low, partially cover, and simmer until just tender, about 25 to 50 minutes, depending on freshness of chickpeas. Drain.
In food processor, pulse drained chickpeas, garlic, onion, lemon juice, cilantro, parsley, cumin, coriander, cayenne, and salt until combined. Transfer to large bowl and stir in flaxseeds and flour. Cover mixture and refrigerate for at least 1 hour.
Preheat oven to 350 F (180 C). Shape mixture into 20 balls and brush with olive oil. Place on baking sheet and bake for 10 minutes. Rotate balls and bake for 10 minutes more. Rotate balls once more and cook another 10 minutes, for 30 minutes baking time in total. Balls will firm as they cool.
1/4 cup (60 mL) tahini or sunflower butter
3 Tbsp (45 mL) water
2 Tbsp (30 mL) lemon juice
1 garlic clove, minced (optional)
Pinch of salt
Combine all tahini sauce ingredients in small container or bowl. Stir or shake to mix. Refrigerate until needed.
1 cup (250 mL) Greek yogurt
1 Tbsp (15 mL) lemon juice
Stir lemon juice into yogurt in small container or bowl. Refrigerate until needed.
Sweet Pickled Beets
4 medium beets
1/2 cup (125 mL) distilled natural white vinegar
1/4 cup (60 mL) water
3 Tbsp (45 mL) honey
1 tsp (5 mL) salt
1 tsp (5 mL) cumin seeds
1 whole clove or 1/8 tsp (0.5 mL) ground cloves
Trim beets and place in pot of water so they’re completely submerged. Bring pot to a boil, reduce heat to medium-low and simmer, covered, for 30 minutes, or until easily pierced with a fork. Drain. When cool enough to handle, slip off skins. Halve beets and chop into 1/4 in (0.5 cm) slices.
In large pot, combine vinegar, water, honey, salt, cumin seeds, and clove. Bring to a boil to dissolve salt, then remove from heat and add beets. Let cool completely, then transfer to non-plastic container to refrigerate.
The beets may be eaten immediately, but they improve after absorbing the sweet vinegar marinade overnight. They will keep in the fridge for up to 3 weeks.
To assemble the falafels, you’ll need
8 organic whole wheat pitas
Optional garnishes: parsley, lettuce, sliced cucumber, and tomatoes
Spread 2 Tbsp (30 mL) of tahini in pita. Add 2 falafel balls, 2 Tbsp (30 mL) yogurt sauce, and 1/4 cup (60 mL) sweet pickled beets (without brine). Add chopped parsley, lettuce, tomatoes, or cucumber if desired.
Makes 8 pitas.
Each serving contains: 296 calories; 13 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 45 g total carbohydrates (10 g sugars, 8 g fibre); 639 g sodium
source: "Build a Better Lunch", alive #383, September 2014
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.
Ice cream cakes and/or cookies are everyone’s favourite. And here’s a great option for a delicious “Dad’s” cookie cake that’s gluten free! A simple-to-make cookie cake that’s made even easier when the dough is tossed together in a food processor. End a delicious Dad’s Day meal with this deliciously cool and creamy sweet dessert. Best beer? Extra yum when served with small glasses of chocolate-flavoured stout or porter. When Dad loves his cookies We made this delicious dessert into a cake, but it can easily be made into individual ice cream cookies. Roll out dough into 1/4 in (6 mm) thickness and cut into 2 in (5 cm) rounds. Bake, cool, and chill. Once chilled, spoon ice cream in between chilled cookies. Freeze until firm. Drizzle with melted chocolate or dip into melted chocolate.
Coffee-flavoured BBQ sauce? Why not? It’s a strikingly flavourful combo—sweet, tangy, bold, and rich. It can be used not only on pork but on a variety of other meats. We marinated tenderloin in it and doubled up on the smoky flavour by grilling it on a cedar plank. Serve with a side order of grilled broccolini for extra yum. Best beer? You can’t go wrong with an IPA or a honey lager to complement this flavourful dish. Looking for an easy way to grill broccolini? Toss with a little oil and season with salt, pepper, and chili flakes. Near the end of grilling, place broccolini beside plank with tenderloin on hot grill for about 6 or 7 minutes. Using tongs, turn a few times until tender and lightly charred. Place on platter with sliced pork and drizzle with lemon juice and some shaved Parmesan.
If there’s a vegan or vegetarian in the crowd, then this dish will be sure to please. Chock full of complementary textures and flavours, it not only qualifies as eye candy, but is also a substantial stand-alone meal—a stunning meal in a dish! Best beer? Serve this salad with an IPA or pale ale. For a more adventurous sip, it’s equally delicious with a Belgian pale or dark ale. Endlessly customizable When it comes to this powerhouse salad, the sky’s the limit. Swap out apples with orange wedges, or mix up your greens by substituting spinach for endive. Bump up the protein with some canned chickpeas or black beans, if you wish. Or cut up some corn tortillas into bite-sized strips, fry in pan until crisp, then toss over salad for added crunch.