These protein- and fibre-packed wraps are equally good for workday lunches or a quick dinner on a harried weeknight. The mung bean pâté can be made up to five days ahead of time and extras can be frozen for future use.
2/3 cup (160 ml) dried whole green mung beans
3/4 cup (180 ml) oil-packed sun-dried tomatoes
1/3 cup (80 ml) walnuts
1 1/2 Tbsp (30 ml) water
1 shallot, finely chopped
2 garlic cloves, crushed
Juice of 1 lemon
1/4 tsp (1 ml) cayenne pepper
4 large wholegrain wraps
1 block (about 200 g) firm tofu, thinly sliced
1 cup (250 ml) thinly sliced roasted red capsicum
2 cups (500 ml) baby spinach or other greens of choice
Place mung beans in large bowl, cover with water and soak for several hours or overnight.
Drain and rinse mung beans. Place them in medium-sized saucepan along with 3 cups (750 ml) water. Bring to a boil, reduce heat and simmer for 20 minutes or until very tender. Drain mung beans, rinse and let cool.
Place mung beans, sun-dried tomatoes, walnuts, water, shallot, garlic, lemon juice and cayenne pepper in food processor container and blend until a smooth, paste-like texture forms. Wipe down sides of container a couple of times throughout.
Spread a generous amount of bean pâté on wholegrain wraps and top with equal amounts of tofu, roasted red capsicum and spinach. Tightly roll up wraps and slice on the bias. Inserting a toothpick will help to keep the rolls together.
Each serving contains: 1905 kilojoules; 21 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 61 g total carbohydrates (4 g sugars, 12 g fibre); 546 mg sodium
source: "Little Green Giants", alive Australia #19, Autumn 2014
Rich, tasty crab, sweet apple, licorice-scented tarragon, and a touch of lemon make these stuffed endives a classy crowd pleaser. The filling is easily prepared in advance and can be chilled until ready to serve, but this dish also comes together quickly enough to be done right before stuffing into leaves. Keeping your boats upright If you want the endive boats to sit neatly on the dish or platter without tipping, you can make a small slice at the bottom of each leaf before filling to give it a flat surface to rest on. Just make sure not to penetrate too deeply into the wall of the leaf.
Many of us have discovered the magic of roasting Brussels sprouts to completely transform them, imparting rich, nutty flavour. Skewered on toothpicks, they’re perfect for a party appetizer. When drizzled with pomegranate molasses and paired with a smoky red pepper hummus dip assembled from cupboard ingredients, they’re next level—all while being an absolute cinch to put together. Prepping the sprouts If you’ve spent hours in the past peeling and trimming sprouts, you’ll love this simple tip to make things go faster. Simply trim the bottom end and then make a slice straight down the middle of each sprout. Any excess outer leaves will fall off, saving you the fiddly job of peeling them.
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.