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
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.