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
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.