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Orange Spiced Yogurt Lassi

Serves 1


    Both satisfying and soothing, Orange Lassi is the perfect recipe for a dreamy slide into sleep. It’s the tryptophan in Greek yogurt that can spur on the zzz’s. And if diabetes is a concern, a boost of protein coupled with cinnamon may help lower blood sugar, further providing a calm night. Blitz up this easy recipe and sip it while reading a bedtime story.


    Looking for dairy free?

    Substitute Greek yogurt with plain soft soy or coconut yogurt. What it lacks in tryptophan, it brings in protein.

    Each serving contains: 24 calories; 4 g protein; 0 g total fat (0 g sat. fat); 6 g total carbohydrates (4 g sugars, 1 g fibre); 1 mg sodium


    Jazz it up [SUBHEAD]

    To jazz up your serving glass, drizzle a little bit of honey on a shallow plate. On a separate shallow plate, scatter some cinnamon. Dip rim of glass in honey and then into cinnamon. Set aside while making lassi.




    Orange Spiced Yogurt Lassi


      • 1 cup (250 mL) plain Greek yogurt
      • 2 Tbsp (30 mL) concentrated frozen orange juice, thawed
      • 1 tsp (5 mL) orange zest
      • 1/4 tsp (1 mL) cardamom
      • 1/4 tsp (1 mL) cinnamon, plus more for garnish
      • 2 ice cubes
      • Liquid honey (optional)



      In high-speed blender, combine yogurt, orange juice concentrate, zest, cardamon, cinnamon, and ice cubes. Whirl at high speed until creamy. Pour into glass, garnish with a dusting of extra cinnamon, and serve immediately.



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      Tamari Roasted Kabocha Squash with Ginger and Chili

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      In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.