Makes 12 muffins
These muffins are not sweet, but the flavour is reminiscent of pumpkin pie with hints of ginger, clove and cinnamon. While they’re loaded with fibre and rich in vitamins (pumpkin is a good source of antioxidants), up the protein ante by pairing with a piece of aged cheddar.
1 cup (250 ml) organic wholemeal flour
1 cup (250 ml) organic unbleached plain flour
1/2 cup (125 ml) chopped dried prunes or figs (about 10 whole prunes)
1 tsp (5 ml) bicarbonate of soda
1 tsp (5 ml) each ground cardamom, cinnamon and ginger
1/4 tsp (1 ml) each sea salt and ground cloves
2 large eggs
1 cup (250 ml) puréed cooked pumpkin
3/4 cup (180 ml) coconut palm sugar
1/4 cup (60 ml) molasses
1/4 cup (60 ml) vegetable oil or melted coconut oil
1 tsp (5 ml) vanilla extract
3/4 cup (180 ml) buttermilk
2 Tbsp (40 ml) pepitas
2 Tbsp (40 ml) slivered almonds
Preheat oven to 400 F (200 C). Brush 12-cup muffin pan with oil or line with paper cups.
In small bowl, whisk flours with prunes, bicarbonate of soda, cardamom, cinnamon, ginger, salt and cloves.
In large bowl, whisk eggs. Then whisk in pumpkin until smooth. Whisk in sugar, molasses, oil and vanilla. Gently fold in flour mixture in two batches, alternating with buttermilk, just until mixed.
Divide batter among cups. Sprinkle pepitas and almonds over top. Bake until a toothpick inserted in centre of largest muffin comes out clean, about 20 to 25 minutes.
Make ahead tip: Cool muffins, then wrap individually and freeze. Defrost on counter overnight. Great at room temperature or warmed in the oven.
Each muffin contains: 1030 kilojoules; 5 g protein; 8 g total fat (5 g sat. fat, 0 g trans fat); 40 g total carbohydrates (21 g sugars, 3 g fibre); 212 mg sodium
Wheat-free option
Replace both white and wholemeal flours with an equal amount of gluten-free flour mix. Try this homemade mix, which works well with most muffin recipes.
1 cup (250 ml) brown rice flour
3/4 cup (180 ml) potato starch or tapioca starch
1/2 cup (125 ml) buckwheat flour
1/4 cup (60 ml) quinoa flour or almond flour
1 1/2 tsp (7 ml) xanthan gum
Place all ingredients in a bowl and whisk to evenly mix.
source: "Eat Breakfast!", alive Australia #20, Winter 2014
Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.