Sushi is excellent lunch fare and also makes for quick, light suppers or snacks. This non-traditional sushi is filled with sweet potatoes and red pepper, both of which keep better than typical fish or avocado fillings.
2 cups (500 mL) short grain brown rice
2 1/3 cups (580 mL) water
2 sweet potatoes, cut into thin sticks
4 red bell peppers, cut into strips
1/2 cup (125 mL) unsalted cashews, ground into a powder in a coffee grinder
Extra-virgin olive oil and maple syrup, to taste
2 Tbsp (30 mL) red wine vinegar
1/4 cup (60 mL) maple syrup
2 tsp (10 mL) sweet red chili sauce
Salt and pepper, to taste
8 nori sheets
Preheat oven to 450 F (230 C).
Rinse rice with cold water and then place rice in large bowl, cover with water, and let soak for 30 minutes. Drain water and put rice in medium pot with 2 1/3 cups (580 mL) water. Bring to boil, lower heat to low, and cook for 20 minutes; then turn off heat and let rest for 10 minutes.
Meanwhile, place sweet potatoes and peppers in several baking dishes (whatever you have on hand) and toss with cashews, olive oil, and maple syrup (2 to 3 Tbsp/30 to 45 mL, less if less sweetness is desired). Bake for about 30 minutes or until sweet potatoes are cooked.
In small bowl, whisk red wine vinegar, remaining maple syrup, sweet red chili sauce, salt, and pepper. Place cooked rice in shallow, non-metallic bowl and stir in dressing. Toss rice until completely cooled. Don’t refrigerate rice as this will harden it and negatively affect its stickiness; use a fan to accelerate cooling if necessary.
Place nori sheets on bamboo rolling mat or sheet of wax paper so one edge of the nori sheet lines up with the edge of the mat/paper closest to you. Distribute rice evenly among 4 sheets and spread rice so it covers the nori sheet with the exception of 1 in (2.5 cm) next to the edge farthest away from you.
Place strips of sweet potato and red pepper lengthwise in the middle of the sheet, on top of the rice. Wet uncoated edge of the sheet with a bit of water and roll up sushi, starting from the edge closest to you and moving the mat/paper instead of directly moving the nori sheet. Slice sushi roll using sharp knife.
Store sliced sushi rolls in airtight container in fridge for up to 1 week.
Makes 12 servings.
Each serving contains: 218 calories; 5 g protein, 5 g total fat (1 g sat. fat, 0 g trans fat); 39 g total carbohydrates (7 g sugars, 3 g dietary fibre); 18 mg sodium
source: "Healthy Make-Ahead Meals", alive #361, November 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.