Rich and creamy, this hot chocolate is a mini meal.
1 cup (250 mL) milk
2 oz (50 g) of a 70% cocoa chocolate bar, broken into pieces
Pour milk into small saucepan. Heat over medium heat until milk is steamy. Reduce heat to low. Add broken pieces of chocolate and whisk until chocolate is melted. Pour into a mug and serve.
Each serving made with skim milk contains: 416 calories; 13 g protein; 24 g total fat (14 g sat fat, 0 g trans fat); 38 g carbohydrates; 6 g fibre; 127 mg sodium
This is an adult version that’s not too sweet. Buy a mini whisk, sometimes called a cocoa whisk, to make sure your cocoa is lump free.
1 cup (250 mL) milk
2 Tbsp (30 mL) natural cocoa powder
1 Tbsp (15 mL) cane sugar or sweetener of choice to taste
Pour 3/4 cup (180 mL) milk into small saucepan. Heat over medium heat until steamy.
Add cocoa powder and sugar to the remaining 1/4 cup (60 mL) of milk and whisk until blended. Whisk cocoa paste into steamy milk. Stir until frothy. Pour into a mug and serve.
Each serving made with skim milk contains: 180 calories; 11 g protein; 2 g total fat (0 g sat fat, 0 g trans fat); 31 g carbohydrates; 2 g fibre; 120 mg sodium
Adapted from Ultimate Foods for Ultimate Health: And don’t forget the chocolate! by Mairlyn Smith and Liz Pearson (Whitecap Books, 2007).
Tip: Not sweet enough? Add extra cane sugar or your favourite natural sweetener such as honey.
This chai-inspired hot cocoa has the antioxidant powers of cocoa, cinnamon, cloves, allspice, and cardamom to help ward off a cold and warm your soul.
2 cups (500 mL) milk
6 whole green cardamom seeds
4 whole black cardamom seeds
1/2 tsp (2 mL) each of whole black pepper corns, whole allspice, and whole cloves
1/4 cup (60 mL) natural cocoa powder
2 Tbsp (30 mL) cane sugar or sweetener of choice to taste
1 tsp (5 ml) ground cinnamon
Pour 1 2/3 cup (400 mL) of milk into small saucepan. Add green and black cardamom seeds, black peppercorns, allspice, and cloves to pot. Heat over medium heat until milk starts to steam. Cover, reduce heat to low, and steep spices and milk together for 10 minutes.
Make a paste with the cocoa powder, sugar, cinnamon, and remaining 1/3 cup (80 mL) of milk. Whisk into steamy milk. Stir until frothy. Strain into two mugs. Serves 2.
Each serving made with skim milk contains: 180 calories; 11 g protein; 1 g total fat (0.6 g sat fat, 0 trans fat); 31 g carbohydrates; 2.6 g fibre; 121 mg sodium
source: "Hot Chocolate & Cocoa", from alive #326, December 2009
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!