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
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]