Who says a smoothie has to be frosty? This drink is reminiscent of hot chocolate, making it a great way to take a bite out of the winter chill. Blend in some protein powder and you have a great way to recover after any nippy outdoor exercise.
Studies suggest that cinnamon can help improve blood sugar control, offering some protection against the development of type 2 diabetes.
1 1/2 cups (350 mL) milk
1 banana, quartered
2 Tbsp (30 mL) raw or natural cocoa powder
2 Tbsp (30 mL) natural peanut butter or unsalted almond butter
2 tsp (10 mL) instant espresso powder (optional)
1 tsp (5 mL) vanilla extract
1/2 tsp (2 mL) cinnamon
1/8 tsp (0.5 mL) chili powder or cayenne pepper
Place milk and 1/2 cup (125 mL) water in small saucepan over medium heat and bring to a slight simmer.
Place hot milk in blender container along with banana, cocoa powder, nut butter, espresso powder (if using), vanilla, cinnamon, and chili or cayenne. Blend until smooth.
Each serving contains: 239 calories; 12 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 29 g total carbohydrates (18 g sugars, 4 g fibre); 83 mg sodium
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!