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Healthy Pizza Rolls with Marinara Dipping Sauce


    Healthy Pizza Rolls with Marinara Dipping Sauce

    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 shallot
    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


    Healthy Pizza Rolls with Marinara Dipping Sauce




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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    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.