If a plate of crudités could speak, they would say to this garlicky dip: “You complete me.”
Better for you: When it comes to getting some serious nutritional bang for your buck, navy beans get the gold medal. They’re packed with fibre, protein, folate, magnesium, and iron.
1 large garlic bulb
1/2 tsp (2 mL) plus 3 Tbsp (45 mL) extra-virgin olive oil
1 - 15 oz (425 g) can white navy beans, drained and rinsed
1/2 cup (125 mL) silken (soft) tofu
1 Tbsp (15 mL) finely chopped rosemary
1 shallot, chopped
Juice of 1/2 lemon
1/4 tsp (1 mL) salt
Preheat oven to 400 F (200 C).
Remove excess papery covering from garlic bulb and slice off top of the head so that most of the cloves are exposed. Place garlic on a piece of parchment paper, drizzle with 1/2 tsp (2 mL) olive oil, and season with pinch of salt. Wrap tightly, seal top with kitchen string, and bake for 35 minutes, or until garlic is very soft.
Once cool enough to handle, squeeze roasted garlic pulp into food processor along with remaining ingredients. Blend until smooth.
Each serving contains: 120 calories; 5 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 13 g total carbohydrates (0 g sugars, 3 g fibre); 310 mg sodium
source: "Take a Dip", alive #362, December 2012
Inspired by its creamy Italian cousin, this vegetarian take on panna cotta swaps out the cream and gelatin for coconut milk and agar agar. Odourless and tasteless, agar-agar is a plant-based thickener derived from seaweed. It’s also a wonderful source of iron, fibre, and magnesium. If you plan on transporting these desserts, pour panna cotta into small jam jars. Once set, screw lids on top and place garnish in separate container. Once you reach your destination, simply garnish and serve.
This happy jumble of vegetables is not only beautiful to look at but also scrumptious. Try to use a rainbow of different colours for the most striking salad presentation. Feel free to replace the dried apricots in the dressing with another dried fruit you may have on hand. Dried cranberries, dried cherries, or golden raisins are all delicious alternatives.
In ancient China, black rice was called “forbidden rice” because only nobles were allowed to eat it. Luckily, today we mere mortals can harness its salad-perfect, slightly sweet, and nutty taste. Bright and fresh, this salad isn’t only flavourful with a winning mix of textures; it’s packed with nutrients, too. Mango tango If possible, use Ataulfo mango for this salad. Its honeylike flavour and custardy texture can’t be beaten. You’re looking for a bit of softness when pressed to indicate ripeness.
Your #mealprepgoals just got easier to nail. Quinoa, black beans, and tempeh provide a triple threat of plant-based protein in this large taco-style salad that holds up remarkably well. The quinoa will absorb the vibrant, flavourful dressing and still be perfectly tender by the time your next meal rolls around. You can toss on some cubed avocado, queso fresco, and/or broken baked tortilla chips for crunch just before serving. Raise a toast To add a deeper flavour to quinoa, consider toasting the grains before boiling in water. Simply heat a couple teaspoons of oil in heavy-bottomed saucepan, add dry quinoa, and heat, stirring often, until the grains are a couple shades darker and emit a nutty, toasted smell; then add your water. Plant-based redo For a plant-based option, you can top salad with slices of grilled tempeh or navy beans instead of chicken. To infuse dressing with savoury, cheesy flavour, minus the dairy, you could use nutritional yeast.