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
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
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.