A healthy alternative to traditional cream and cheese-laden pasta dishes, this unusual spaghetti dish is filled with heart-healthy fatty acids and fibre. Ground pumpkin seeds add an intriguing texture to the mix as they melt into the pasta along with the grated Parmesan. Interestingly, scientists have recently discovered that the dish’s brown mushrooms may have potent anti-inflammatory properties—yet another good reason to dig in!
1 1/2 cups (350 mL) whole crimini mushrooms
1 garlic clove
2 Tbsp (30 mL) extra-virgin olive oil
14 oz (400 g) whole wheat or Kamut spaghetti
1/2 cup (125 mL) whole grain bread crumbs
1 lemon, zest and juice, divided
1/4 cup (60 mL) minced parsley, divided
1/2 tsp (2 mL) red pepper flakes
Salt and pepper, to taste
1/4 cup (60 mL) grated low-sodium Parmesan cheese
1/4 cup (60 mL) ground pumpkin seeds, shelled
Preheat oven to 350 F (180 C).
Scrub mushrooms well and place with garlic clove (do not remove peel) on baking sheet. Drizzle with oil and place in oven. Roast for 15 to 20 minutes, or until mushrooms are tender and juicy and garlic clove is soft.
Meanwhile, cook spaghetti in large pot of boiling water until al dente. While spaghetti is boiling, dry-fry bread crumbs, lemon zest, half of parsley, and red pepper flakes until golden brown and crispy. Stir continuously to avoid burning. Set aside.
When mushrooms and garlic are done, remove from oven and chop coarsely. Remove peel from garlic and dice.
Drain pasta and toss with remaining parsley, lemon juice, mushrooms, garlic, and juices from baking sheet. Add salt and pepper to taste and divide pasta evenly into 4 serving bowls. Scatter bread crumb mixture evenly over each bowl and top each with an equal amount of Parmesan and pumpkin seeds. Serve immediately.
Each serving contains: 384 calories; 17 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 44 g total carbohydrates (2 g sugars, 7 g fibre); 112 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.