Meatballs at a party are always a hit, and these hors d’oeuvres are sure to disappear fast. The eggplant in these vegetarian delights add the “meatiness” reminiscent of their more traditional cousins.
These meatballs are too good to limit to using just as an hors d’oeuvre. Try them for dinner over egg noodles or cauliflower rice.
Preheat oven to 375 F (190 C). Line baking sheet with parchment paper and set aside.
In small bowl, whisk together ground flaxseed and 2 1/2 Tbsp (37 mL) water and set aside.
In large frying pan, heat 1 Tbsp (15 mL) oil over medium heat. Add eggplant and remaining 1/4 cup (60 mL) water. Let cook, stirring often, until eggplant is tender and lightly browned, about 10 minutes. Transfer to food processor along with bread crumbs, hemp hearts, minced garlic, onion powder, salt, and reserved flax mixture. Process until mixture just comes together and is uniform in consistency. Be careful not to overmix or meatballs will be gummy. Roll heaping 1 1/2 Tbsp (25 mL) mixture into a ball and place on prepared baking sheet. Repeat with remaining mixture. Bake for 20 to 25 minutes, until meatballs are browned and crisped on the outside.
Meanwhile, make kung pow sauce. In bowl, whisk together soy sauce, sriracha, honey or agave, and sambal oelek.
Once meatballs are cooked, in large cast iron skillet or frying pan, warm remaining 1 tsp (5 mL) oil over medium heat. Add bell pepper and cook, stirring often, until tender, about 5 minutes. Stir in sauce and cook, stirring constantly until warm, about 1 minute. Add meatballs and gently toss to coat in sauce. Remove skillet from heat and garnish with green onion and black sesame seeds. Serve straight from the skillet alongside toothpicks for guests to serve themselves.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.