In Africa, ground seeds have long been added to soups and stews. The practice is a wise one—the seeds not only give these dishes extra body, but also provide a healthy alternative to heavier toppings such as cheese.
1 Tbsp (15 mL) extra-virgin olive oil
4 tofu sausages, chopped
1 medium onion, chopped
2 or 3 small garlic cloves, peeled and chopped
1 leek, well scrubbed and diced (white and very light green part only)
2 - 19 oz (540 mL) cans low-sodium chopped tomatoes
3 Tbsp (45 mL) low-sodium tomato purée
1 tsp (5 mL) dried oregano
1 tsp (5 mL) dried basil
1 1/4 cups (310 mL) low-sodium chicken stock or vegetable broth
1 large yam, peeled and chopped
1 1/2 cups (350 mL) canned borlotti beans, drained and rinsed well
Salt and pepper, to taste
1 1/2 cups (350 mL) shredded kale
1/4 cup (60 mL) ground pumpkin seeds, shelled
Heat oil in large skillet over medium heat and add sausage. Cook sausage until lightly browned and slightly crispy. Remove and set aside. Add onion, garlic, and leek to skillet and reduce heat. Stir-fry until onions are softened, about 5 minutes.
Stir in tomatoes, purée, herbs, and stock and bring to a boil. Add yam and beans—season with salt and pepper to taste. Reduce heat again, cover pot, and simmer until yams are almost tender, about 20 minutes. Stir in kale and sausage and cook for another 10 minutes, stirring occasionally. When yams and kale are both nice and soft, ladle stew into bowls. Top each with ground pumpkin seeds and serve immediately.
Each serving contains: 330 calories; 22 g protein; 12 g total fat (3 g sat. fat, 0 g trans fat); 36 g total carbohydrates (7 g sugars, 10 g fibre); 419 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.