Infusing these burgers with creamy goat cheese and adorning them with a lively pesto solves the concern that lentil burgers are always too, well, earthy. In lieu of zucchini, other good vegetable topping options include tomato, cucumber, and/or grilled eggplant slices.
1 1/4 cup (310 mL) dried green lentils
3 cups (750 mL) spinach
1/2 cup (125 mL) flat-leaf parsley
3 Tbsp (45 mL) extra-virgin olive oil
Juice of 1/2 lemon
2 garlic cloves, minced, divided
1/2 tsp (2 mL) salt, divided
1/2 cup (125 mL) wheat germ
4 oz (114 g) soft goat cheese, crumbled
1/3 cup (80 mL) chopped walnuts
2 Tbsp (30 mL) balsamic vinegar
1 Tbsp (15 mL) Dijon mustard
3/4 tsp (4 mL) ground cumin
1/4 tsp (1 mL) black pepper
2 medium-sized zucchinis
Grapeseed oil for grilling
6 whole grain buns (optional)
Sprouts or microgreens (optional)
Place lentils in medium-sized saucepan with 4 cups (1 L) water. Bring to a boil, reduce heat, and simmer until lentils are tender, about 25 minutes. Drain lentils and set aside to cool.
As lentils are cooling, place spinach and parsley in food processor container and pulse until well chopped. Add olive oil, lemon juice, 1 garlic clove, and 1/4 tsp (1 mL) salt to container and blend until well combined, wiping down sides as needed. Set aside.
Add lentils to food processor container and pulse until most of the lentils have broken down but are not completely smooth. Add remaining garlic, remaining salt, wheat germ, goat cheese, walnuts, balsamic vinegar, mustard, cumin, and black pepper; pulse until well combined. Form mixture into 6 equal-sized patties.
Slice zucchini in half along their width. Stand the 4 halves upright and slice each into 4 or 5 thin slices.
Preheat grill to medium. Brush burgers and zucchini slices with oil. Grill burgers for 4 minutes per side, or until they have developed a crispy crust. Grill zucchini slices until tender, flipping once, about 5 minutes.
If using buns, heat them on the grill for 1 minute, or until toasted. Serve lentil burgers topped with spinach pesto, zucchini slices, and sprouts or microgreens, if using.
Each serving contains: 350 calories; 18 g protein; 16 g total fat (4 g sat. fat, 0 g trans fat); 35 g total carbohydrates (3 g sugars, 15 g fibre); 289 mg sodium
source: "Veggie Burgers", alive #370, August 2013
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.