Perfect for Meatless Monday, this vegetarian riff on the typical taco salad is spicy, creamy, and 100 percent healthy. Chunky ground walnuts take on a similar texture to ground beef, but without all the saturated fat.
Pack it up: In order to keep your salad from getting soggy, always layer Mason jar salads from wettest ingredients at the bottom to driest at the top—it’s the golden layering rule.
Swap it out: Feel free to use whatever ingredients you have in your fridge or pantry in this versatile salad (shredded carrots, celery, navy beans, etc.), but just keep in mind the golden layering rule.
1/4 cup (60 mL) plain, low-fat Greek yogourt
1/4 cup (60 mL) vegan mayonnaise or reduced-fat mayonnaise
1/4 cup (60 mL) skim milk or milk alternative
Zest from 1 lime
Juice from 1/2 lime
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) agave nectar or honey
1/4 tsp (1 mL) cumin
Pinch of salt
1 Tbsp (15 mL) finely chopped cilantro (optional)
Walnut Meat and Salad
1 cup (250 mL) walnut halves
1 tsp (5 mL) cumin
3/4 tsp (4 mL) chili powder
1 tsp (5 mL) extra-virgin olive oil
1 tsp (5 mL) low-sodium soy sauce or shoyu
1 cup (250 mL) black beans
1 cup (250 mL) frozen corn kernels, thawed
1 avocado, diced
2 cups (500 mL) halved grape tomatoes
4 cups (1 L) mixed baby greens
To make dressing, combine all ingredients in bowl and whisk until smooth. Set half aside for Tuesday’s lunch and refrigerate.
Meanwhile, to make walnut meat, add walnut halves to food processor and pulse to break up into large chunks. Add cumin, chili powder, olive oil, and soy sauce to food processor and pulse until walnuts pieces are small but still chunky and mixture resembles ground beef. Do not overprocess.
To assemble salads, clean and dry 4 large Mason jars. Split dressing among jars. Layer remaining ingredients as follows, splitting up among all 4 jars: black beans, corn, avocado, tomato, walnut meat, and greens.
Seal jars and place in fridge for up to 2 days (will keep up to 4 days without avocado).
To eat, shake up ingredients and eat directly out of jar, or pour into large bowl and toss.
Makes 4 salads.
Each serving contains: 423 calories; 13 g protein; 29 g total fat (4 g sat. fat, 0 g trans fat); 35 g total carbohydrates (8 g sugars, 11 g fibre); 121 mg sodium
source: "Resolve to Brown Bag It", alive #363, January 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.