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Golden Hummus

Makes 2 cups (500 mL) for 8 to 10 servings.


    Golden Hummus with Sesame-Thyme Rice Crackers

    Hummus is the staple of all snacks for good reason: rich in plant-based protein and satiating fibre, it packs a boost of energy that keeps you feeling fuller faster and longer. Double the recipe for a big batch.


    Make ahead

    Refrigerate for up to 1 week or divide into individual portions and freeze for up to 3 months. Defrost before eating.

    Flavour swap

    Instead of squash, swap for the same amount of roasted red peppers and onions or zucchini and broccoli (roasted broccoli tastes great!). Swap curry for cumin.


    Golden Hummus


    • 14 oz (400 g) squash, cubed
    • 3 garlic cloves, unpeeled
    • 1 Tbsp (15 mL) extra-virgin olive oil
    • 1/2 tsp (2 mL) sea salt
    • 1 1/2 cups (350 mL) cooked chickpeas or canned, drained, and rinsed
    • 3 Tbsp (45 mL) tahini paste
    • 1 1/2 tsp (7 mL) ground cumin
    • 1/2 tsp (2 mL) sweet smoked paprika
    • Juice from 1/2 lemon
    • Serving ideas (optional)
    • Harissa, to taste
    • Carrot and cucumber spears


    Per serving:

    • calories125
    • protein4g
    • fat6g
      • saturated fat1g
      • trans fat0g
    • carbohydrates16g
      • sugars3g
      • fibre3g
    • sodium158mg



    Toss squash and garlic with oil and salt. Place on baking sheet and roast in preheated 375 F (190 C) oven until squash is very tender, about 20 to 30 minutes.


    Place squash in food processor. Squeeze out garlic from papery skins and add to squash (discard skins). Whirl until pureu0301ed. Add chickpeas, tahini, cumin, and paprika. Whirl until smooth and evenly mixed. Be sure to occasionally scrape down sides. If hummus is too thick, whirl in 1 to 2 Tbsp (15 to 30 mL) hot water to thin.


    Turn into bowl and squeeze in juice from lemon. Stir to mix. Taste and season with more salt, if needed.


    To serve, divide hummus among small Mason jars. Drizzle with harissa, if using, and tuck in carrot and cucumber spears. Seal with a lid and take it to go!



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.