Rich in heart-healthy fats, hazelnut meal is available at health food stores—or make your own by grinding up hazelnuts in a food processor or spice grinder. Almond flour would be a good substitution. The sauce can be made the night before and thinned with more maple syrup if needed. Use any extra sauce in yogourt or over fish.
1/2 cup (125 mL) dried blueberries (see recipe below)
1/4 cup (60 mL) orange juice
1/2 tsp (2 mL) lemon zest
1 Tbsp (15 mL) lemon juice
1/4 tsp (1 mL) cinnamon
1 tsp (5 mL) cornstarch
1 Tbsp (15 mL) maple syrup
1/3 cup (80 mL) hazelnut meal/flour
2/3 cup (160 mL) whole wheat pastry flour
1 ripe banana, mashed
1 egg, lightly beaten
1 tsp (5 mL) cinnamon
1 tsp (5 mL) baking powder
1/3 cup (80 mL) hazelnuts, chopped
1/2 cup (125 mL) unsweetened hemp milk or other milk of choice
In small saucepan, combine blueberries, orange juice, lemon zest, lemon juice, and cinnamon. Bring to a boil, reduce heat, and simmer for 5 minutes. Stir in cornstarch and maple syrup; simmer 1 minute more, or until slightly thickened. Set aside.
In large bowl, combine hazelnut meal, whole wheat pastry flour, banana, egg, cinnamon, baking powder, hazelnuts, and hemp milk. Stir in more milk if needed to reach pancake consistency.
Heat nonstick skillet over medium. Drop batter, 1/3 cup (80 mL) at a time, into skillet and cook 2 to 3 minutes per side, or until golden brown.
Serve topped with Blueberry Sauce.
Serves 2 (about 6 pancakes).
Each serving contains: 624 calories; 14 g protein; 28 g total fat (3 g sat. fat, 0 g trans fat); 86 g carbohydrates; 10 g fibre; 51 mg sodium
|Oven-dried Blueberries |
1 cup (250 mL) fresh blueberries
Preheat oven to the lowest setting. Toss blueberries with honey or maple syrup and cook until berries are shrivelled, about 3 hours. Let cool.
Source: "Sweet Nutrition", alive #339, January 2011
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.
Lime juice and ginger add a tropical whiff to this French-Japanese mashup, where seaweed tendrils and Dijon mustard bring out the umami flavours in mushrooms and eggplant. The ingredients might seem to be strange bedfellows, but they work. The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus. This makes for a hearty vegetarian main for brunch, lunch, or dinner with a side salad, or a filling side dish. Fresh or dried If you don’t have fresh thyme and parsley, use 1 tsp (5 mL) dried thyme (divided) and 1 Tbsp (15 mL) dried parsley. The flavours won’t be as pungent, but a little flavour is better than none.