These roll-ups can be a little messy to eat, so they’re better for teens than young children, but the endless variety of healthy toppings can be customized to make them a sure hit.
Marinara Dipping Sauce and Tomato Paste
6 blanched and peeled roma tomatoes or 1 - 19 oz (540 mL) can no-salt-added whole tomatoes with juices
1 tsp (5 mL) dried oregano
1 garlic clove
1 tsp (5 mL) extra-virgin olive oil
1/4 tsp (1 mL) salt, divided
1 1/2 tsp (7 mL) honey, divided
Blend tomatoes (with juices if canned) with oregano, shallot, garlic, and olive oil. Pour into medium saucepan. Bring to a boil, reduce heat to medium, and simmer uncovered for 20 minutes, stirring occasionally to prevent sticking.
To make sauce: pour half the marinara sauce into bowl and season with 1/8 tsp (0.5 mL) salt and 1 tsp (5 mL) honey.
To make paste: keep reducing the other half until it reaches a pastelike consistency, about 10 to 15 minutes more. Remove from heat and season with a pinch of salt and 1/2 tsp (2 mL) honey.
1 cup (250 mL) diced mushrooms
1 cup (250 mL) diced green pepper
1 tsp (5 mL) extra-virgin olive oil
8 - 6 in (15 cm) unsalted organic corn tortillas or small pitas
1/2 cup (125 mL) grated mozzarella cheese
While sauce reduces, sweat mushrooms and green pepper in olive oil over medium-low heat in skillet for 7 minutes or until softened.
When tomato paste has reduced, spread 1 Tbsp (15 mL) on each tortilla. Add 1 Tbsp (15 mL) cheese to each, followed by mushrooms and green peppers.
Roll tortillas over their fillings and slice in half. Pack halves with small container of marinara sauce for dipping.
Makes 8 tortillas.
Each tortilla contains: 100 calories; 4 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 16 g total carbohydrates (4 g sugars, 2 g fibre); 110 mg sodium
source: "Build a Better Lunch", alive #383, September 2014
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.