A frozen banana is a delicious, heart-healthy alternative to ice cream. One banana contains 23 per cent of the recommended daily value of potassium, an electrolyte essential for heart function. Studies have linked diets high in potassium to a decreased risk of both high blood pressure and stroke.
Make this sweet treat even healthier by topping it with antioxidant-rich blueberries and omega-3 enriched walnuts.
2 medium-sized frozen bananas
1/2 cup (125 ml) skim milk
1/2 tsp (2 ml) vanilla extract
To freeze bananas: place unpeeled, whole bananas in freezer for approximately 24 hours. Use knife to cut away peel when ready to use.
Place frozen bananas in blender. Add skim milk and vanilla. Blend until thick and creamy.
Each serving contains: 553 kilojoules; 3 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 66 mg salt
source: "Snack Time", alive Australia #011, autumn 2012
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.
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.