Forget baking an apple pie. The nutrients are so much higher if you keep it raw. This is such a healthy gourmet recipe that you won’t miss the flour, sugar, or butter.
The quercetin content in the apple skin has the ability to reduce the histamine response, a cause of painful inflammation. Cinnamon reduces inflammation and balances blood sugar, but few recipes call for a medicinal dose! When you eat one slice of this pie, you get 1/2 tsp (2 mL) cinnamon, more than the minimum dose that has been clinically shown to reduce blood sugar when taken daily.
Filling 4 large apples 1/4 cup (60 mL) lemon juice 1 Tbsp (15 mL) cinnamon 2 Tbsp (30 mL) maple syrup or honey 1/2 tsp (2 mL) ground ginger 1/2 tsp (2 mL) nutmeg
Pie crust 1 cup (250 mL) dried coconut 1 cup (250 mL) hempseed 1/2 cup (125 mL) Medjool dates 1 tsp (5 mL) vanilla extract 1 tsp (5 mL) cinnamon
Crumble topping 2/3 cup (160 mL) pie crust 1/4 cup (60 mL) quinoa flakes 1/4 cup (60 mL) dried cranberries Dash grey or pink sea salt
Slice apples with mandoline or food processor with the slicing attachment on fine setting. Set aside.
In mixing bowl, blend lemon juice, cinnamon, honey, ginger, and nutmeg. Transfer apples to mixing bowl and marinate for 20 minutes.
Place pie crust ingredients in food processor. Pulse until texture is fine and it sticks together. Remove 2/3 cup (160 mL) of crust and set aside. Mould pie crust into bottom of pie plate.
For topping, put the set-aside pie crust back into food processor with quinoa flakes, cranberries, and sea salt and pulse.
Drain extra liquid from pie filling and reserve. Layer apples into pie crust and sprinkle crumble on top.
Serve cold within 48 hours of making. Drizzle reserved cinnamon sauce on top of each piece, if desired.
Each serving contains: 353 calories; 23 g protein; 17 g total fat (7 g sat. fat, 0 g trans fat); 50 g total carbohydrates (27 g sugars, 8 g fibre); 18 mg sodium
source: "Whole Foods to Repair and Renew", alive #360, October 2012
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.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.