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
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.
Select the ripest figs you can find to add gorgeous sweetness to this hearty salad, which is just as useful for a family dinner as a workday lunch. Carrots and chickpeas are dressed in a savoury tahini yogurt dressing with Middle Eastern-inspired flavours. A little goes a long way with this fibre- and protein-packed salad, which keeps well in the fridge. Fall favourite Did you know that some varieties of figs have two seasons? They enjoy a brief, early season at the beginning of June and a second season from August to October. Fall figs tend to be sweeter and grow on the new wood of trees.
The apple in these turkey meatballs might not be immediately visible, but it’s working behind the scenes to help bind them together and adds sweet flavour and juiciness. Chinese five-spice powder—a blend of star anise, ground fennel seeds, Sichuan peppercorns, cloves, and cinnamon—lends lively flavour, alongside ginger and garlic. Packed full of protein, these meaty bites are a good source of vitamin D and iron and make for a tasty party appetizer. Meatball magic Handle with care A light touch is the key to a well-formed, juicy meatball. Using a tablespoon measure or cookie scoop, spoon heaping tablespoons into individual meatballs and toss them back and forth between your hands a few times, very gently, to round them off. Avoid squeezing or compressing the meat. Make ahead You can form meatballs 4 hours in advance and refrigerate before cooking. Lay meatballs in a single layer on parchment in glass dish; cover and refrigerate until ready to use. Remove meatballs from refrigerator about 30 minutes before you begin to cook to allow them to come to room temperature. This will ensure they cook evenly. Blot any excess moisture before adding to the hot pan. Turning with this trick When browning meatballs, use a cookie scoop to nudge and turn the meatball. If it loses its round shape, use the scoop to gently re-form.