To get the most benefit from delicious superfruits, eat them in their freshest state. Bursting with flavour, a mild splash of rosewater (available at specialty food stores) makes them even more sumptuous—don’t overdo it or it will overpower the flavours rather than enhance them. This recipe can be altered to use your favourite superfruits—just mix and match to your taste buds’ delight!
1 cup (250 mL) strawberries
1/4 tsp (1 mL) rosewater
1 cup (250 mL) raspberries
1 cup (250 mL) blackberries
1 cup (250 mL) blueberries
1 cup (250 mL) Balkan-style plain yogourt
Wash and slice strawberries; mix with rosewater and set aside. Wash other berries and keep the varieties separate.
In parfait glasses place 1 Tbsp (15 mL) of yogourt and cover with sliced strawberries. Cover with another tablespoon of yogourt, then alternate berries and yogourt to fill glass.
Top with a blackberry and serve immediately. May also be refrigerated for up to 1 hour
before serving.
Serves 4.
Each serving contains: 100 calories; 5 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 21 g carbohydrates; 6 g fibre; 49 mg sodium
source: "Superfruits to the Rescue", alive #332, June 2010
Custardy French toast drizzled in pure maple syrup is a cozy, cold-weather breakfast classic. We’ve given this recipe a vegan makeover by swapping out eggs in the batter with mashed banana and a bit of ground flaxseed. This clever swap makes the French toast reminiscent of banana bread. Top it off with a decadent drizzle of raspberry syrup and you’re just a quick stint in the kitchen away from breakfast bliss. Citrus swap If you don’t have any bananas around, consider swapping for an orange. In blender, add zest of one large orange along with peeled fruit and other batter ingredients. Blend until smooth and proceed with the recipe as described.
A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).
Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. Nourishing spinach and sweet green peas bring this meal to life. It’s true sunshine in a bowl for those cold winter nights. Main grains White basmati rice, short-grain brown rice, quinoa, or millet can be used in place of the brown basmati rice. Try a mixture of grains for added nutrition and taste (e.g., millet and basmati rice, quinoa and millet, and so on).
Sprouted tofu and mushrooms soak up a delicious tamari marinade before being baked along with prepared vegan potstickers and bok choy. A tasty sauce, sesame seeds, and a bed of whole grains to serve tie everything together. Adjust the heat level of this dish in the sauce or at the table so kids can partake. Salad swap Once cool, the tofu mixture can be served on a bed of crunchy romaine for a packable lunch that’ll spark office envy. Keep the sauce on the side and dress right before serving.