This no-bake version of a dessert classic makes use of spelt flakes, which are made by passing the nutrient rich whole grains through a roller to flatten them. But you can also use rolled oats or gluten-free quinoa flakes. Whipping up frozen bananas into an ice cream consistency is a tasty way to keep your cool this summer.
3 ripe nectarines, chopped
2 cups (500 mL) fresh or frozen and thawed blueberries
4 Tbsp (60 mL) pure maple syrup, divided
2 tsp (10 mL) minced fresh ginger
1 tsp (5 mL) lemon zest
2 Tbsp (30 mL) cacao nibs (optional)
Pinch of sea salt
3/4 cup (180 mL) almonds or pecans
1/2 cup (125 mL) hazelnuts
1/2 cup (125 mL) spelt flakes
1/2 tsp (2 mL) cinnamon
1/4 tsp (1 mL) nutmeg
4 medium-sized frozen bananas, chopped
1 vanilla bean, sliced down the centre and seeds scraped out
1/2 tsp (2 mL) vanilla extract
In large bowl, toss together nectarines, blueberries, 2 Tbsp (30 mL) maple syrup, ginger, lemon zest, cacao nibs (if using), and salt.
Place almonds or pecans and hazelnuts in food processor and pulse until nuts are pulverized into small pieces. Add remaining maple syrup, spelt flakes, cinnamon, and nutmeg; pulse until combined. Stir nut mixture into fruit mixture.
Place frozen bananas, vanilla seeds, and vanilla extract in food processor or high-powered blender and blend until smooth and creamy. Don’t overprocess or you’ll melt bananas. If not serving immediately, place banana whip in freezer in airtight container until ready to use. When ready to serve, leave mixture to sit at room temperature for a few minutes to soften.
To serve, place nut and fruit mixture in serving bowls and top with banana whip.
Each serving contains: 360 calories; 10 g protein; 17 g total fat (1 g sat. fat, 0 g trans fat); 52 g total carbohydrates (29 g sugars, 8 g fibre); 51 mg sodium
source: "Stone Fruits", alive #369, July 2013
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.