The three colours of the Italian flag are incorporated into this mouth-watering sandwich. Traditional pesto uses pine nuts and Parmesan cheese; however, to reduce the fat and sodium content this recipe skips both. Don’t worry though, the flavour isn’t compromised—you just get slightly more basil for your bite!
Pack it up: To keep sandwich from getting soggy, drain roasted red peppers of their liquid and place between mozzarella and spinach layers, which creates a moisture barrier.
Swap it out: For the pesto, don’t feel obligated to stick with almonds. If you have walnuts, pine nuts, or even cashews, use them instead. Don’t like roasted red peppers? Instead use sliced tomato for a similar effect.
3 cups (750 mL) packed basil
1/2 cup (125 mL) whole almonds
2 garlic cloves
1/2 tsp (2 mL) salt
1/3 cup (80 mL) extra-virgin olive oil
4 slices good quality whole grain bread or baguette
4 thin slices non-fat mozzarella
1 roasted red pepper, sliced
1/3 cup (80 mL) thinly sliced red onion
1/2 cup (125 mL) baby spinach, washed and dried
To make pesto, add basil, almonds, garlic, and salt to food processor or blender. Process mixture while slowly adding olive oil until mixture comes together and is smooth. (The resulting mixture will be thicker than traditional pesto, as it is to be used as a spread.)
Spread a generous layer of pesto on each slice of bread. Place remaining pesto in airtight container in fridge, for Friday’s lunch.
Divide remaining ingredients between 2 slices of bread and top with remaining slices of bread.
Cut in half and serve, or pack in airtight container and place in fridge.
Makes 2 sandwiches.
Each serving contains: 280 calories; 18 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 31 g total carbohydrates (8 g sugars, 7 g fibre); 512 mg sodium
source: "Resolve to Brown Bag It", alive #363, January 2013
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.