The matcha green tea powder adds an extra boost
of antioxidants to this feather-light and lemony cake.
1 cup (250 mL) whole wheat pastry flour
1 Tbsp (15 mL) matcha green tea powder
1/2 tsp (2 mL) salt
12 large egg whites, at room temperature*
1 tsp (5 mL) cream of tartar
3/4 cup (180 mL) liquid honey
1 tsp (5 mL) vanilla extract
2 Tbsp (30 mL) lemon zest
2 Tbsp (30 mL) lemon juice
*Egg yolks can be frozen and then thawed in the summer to make a sumptuous ice cream!
Preheat oven to 325 F (160 C).
Sift together flour, matcha powder, and salt into bowl. Set aside.
In bowl of stand mixer or with hand mixer, whisk egg whites at medium speed until foamy. Add cream of tartar and continue to whisk until soft peaks form. Gradually add honey, raise speed to medium-high, and whisk until stiff peaks form. Whisk in vanilla extract, lemon zest, and lemon juice.
Sift flour mixture over egg white mixture, about 1/4 cup (60 mL) at a time, and gently fold in using rubber spatula until incorporated. Pour into ungreased 10 in (25 cm) two-piece, angel food cake pan and smooth top with the back of a spatula. Bake until golden brown and top of cake springs back when touched, about 40 to 45 minutes.
Invert cake pan immediately, placing tube opening over neck of a bottle or metal funnel to suspend it above the countertop. Cool completely. Loosen cake from sides of pan by running a long, narrow spatula around cake. Remove cake from base and centre core using skewer or thin knife and place on serving plate.
Slice and serve with berries and dollop of Greek yogourt, if desired.
Each serving contains: 139 calories; 5 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 30 g carbohydrates; 1 g fibre; 183 mg sodium
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.