Makes approximately 2 cups (500 ml)
Kids love to dip! Cut up colourful sticks of sweet vegetables such as capsicums, cucumbers and sugar snap peas.
2 cups (500 ml) well-cooked or canned chickpeas or haricot beans, rinsed and drained
1/3 cup (80 ml) fresh lemon juice
3 tsp (15 ml) flax or walnut oil, or 1 1/2 tsp (7 ml) fish or extra-virgin olive oil
3 tsp (15 ml) sesame meal, or 6 tsp (30 ml) tahini
3 garlic cloves, chopped
1/2 tsp (2 ml) pink rock or grey sea salt
1 tsp (5 ml) ground cumin or ginger powder
1 1/2 cups (350 ml) frozen chopped spinach, loosened
Rinse beans well, then place with remaining ingredients in food processor. Process until very smooth, then place in serving bowl, cover and refrigerate until serving time.
Each 1/4 cup (60 ml) serving contains: 556 kilojoules; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (0 g sugars, 4 g fibre); 349 mg sodium
source: "Lunch Treats Kids Will Love", alive Australia #18, Summer 2013
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.