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Pear Spinach Smoothie

Serves 1


    Pear Spinach Smoothie

    This smoothie is proof that green is the colour of health. Soft tofu adds extra protein along with hemp hearts with their stellar source of magnesium and beneficial omega-3 fats. If you want a sweeter smoothie, you can blend in some honey.


    Pear Spinach Smoothie


    • 3/4 cup (180 mL) unsweetened almond milk or hemp milk
    • 1/2 cup (125 mL) silken tofu
    • 1 ripe pear, cored and quartered
    • 2 Tbsp (30 mL) hemp hearts
    • 1/2 in (1.25 cm) piece fresh ginger
    • 1 cup (250 mL) frozen chopped spinach


    Per serving:

    • calories391
    • protein22g
    • fat18g
      • saturated fat1g
      • trans fat0g
    • carbohydrates41g
      • sugars20g
      • fibre13g
    • sodium238mg



    Place almond milk, tofu, pear, hemp hearts, ginger, and spinach in a blender container and blend until very smooth.



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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.