Greens such as romaine that are sturdy enough to welcome savoury fillings are a great way to keep wraps fresh, and trim some calories to boot. If desired, you can swap out romaine lettuce for collard greens or Swiss chard. Also consider stuffing in some microgreens. Extras of the fibre-packed spread are excellent strewn over crackers.
3/4 cup (180 mL) walnut halves
3/4 cup (180 mL) dry green or brown lentils
2 red bell peppers
2 Tbsp (30 mL) extra-virgin olive oil or camelina oil
1/4 cup (60 mL) chopped kalamata olives
1/4 cup (60 mL) grated Parmesan cheese (optional)
2 tsp (10 mL) Dijon mustard
2 garlic cloves, minced
1 tsp (5 mL) lemon zest
Juice of 1/2 lemon
1/2 tsp (2 mL) cumin powder
1/4 tsp (1 mL) cayenne powder
8 large romaine lettuce leaves
1 cucumber, sliced into matchsticks
Place walnuts in bowl, cover with water, and let soak for at least 2 hours or overnight at most. Drain.
In small saucepan, combine lentils and 2 cups (500 mL) water and bring to a boil over high heat. Reduce heat to low, cover, and simmer until lentils are tender, about 30 minutes. Drain well and let cool.
Preheat oven broiler. Slice red peppers in half lengthwise and discard seeds and stem. Arrange slices, cut side down, on baking sheet and brush with small amount of oil. Broil, 5 to 6 in (12.5 to 15 cm) from heat, until skins are well charred, about 10 to 12 minutes. Transfer peppers to paper bag or bowl, close or cover with tight lid, and let rest several minutes. When cool enough to handle, remove skins from peppers and slice.
Place walnuts, lentils, oil, olives, Parmesan cheese (if using), Dijon, garlic, lemon zest, lemon juice, cumin, and cayenne in food processor and blend into pastelike mixture.
Cut off tough bottom portion of romaine leaves. Place equal amount of walnut-lentil spread, roasted red pepper, and cucumber down centre of leaves and fold taco-style.
Makes 8 wraps.
Each serving contains: 198 calories; 9 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 20 g total carbohydrates (4 g sugars, 10 g fibre); 64 mg sodium
source: "Wrap & Roll", alive #377, March 2014
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.