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
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.