The new natural shortening available at health food stores in the refrigerated section is trans fat-free.
1 1/4 cup (310 mL) whole wheat cake and pastry flour
1/4 tsp (1 mL) salt
6 Tbsp (90 mL) natural shortening
1 tsp (5 mL) apple cider vinegar
Cold water, as required
2 large eggs
1 2/3 cup (400 mL) pure pumpkin purée unseasoned
1/2 cup (125 mL) brown sugar, packed
2 tsp (10 mL) cinnamon
1/2 tsp (2 mL) dried ginger
1/4 tsp (1 mL) cloves
3/4 cup (180 mL) evaporated milk
In medium bowl, use fork to stir together flour and salt. Using pastry cutter or two knives, cut shortening into flour until it looks like small peas. Pour vinegar into glass measuring cup and add enough cold water to make 1/4 cup (60 mL). Pour into flour mixture; mix until dough comes together in a ball.
Roll dough into a circle on a lightly floured board until about 1/8-inch (3 mm) thick. Transfer to pie plate. Roll outer edge under to form a ridge.
Beat eggs and pumpkin together in medium bowl. Add sugar, cinnamon, ginger, and cloves; stir until well combined. Lightly whisk in milk.
Pour filling in pie shell. Bake at 425 F (220 C) for 15 minutes, then reduce temperature to 350 F (180 C); continue baking for 35 to 40 minutes or until knife inserted in centre comes out clean. Cool and serve.
Makes 1 - 8 in (20 cm) pie, enough to serve 8.
One slice contains: 262 calories; 5.3 g protein; 11 g total fat (4 g sat. fat, 0 g trans fat); 35 g carbohydrates; 2.8 g fibre; 90 mg sodium
source: "Perfectly Pumpkin", alive #324, October 2009
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.