You will never guess that these quiche squares are completely vegan and gluten free. A crisp crust holds protein-rich tofu, tender rutabaga, sweet squash, and festive rosemary, for a truly decadent-yet-healthy appetizer.
1 cup (250 mL) almond flour
1/2 cup (125 mL) buckwheat flour
1/4 tsp (2 mL) sea salt
1/4 cup (125 mL) coconut oil, melted
2 Tbsp (30 mL) extra-virgin olive oil, divided
1 cup (250 mL) butternut squash, peeled and cut into 1/4 in (0.6 cm) cubes
1/2 cup (125 mL) rutabaga, peeled and cut into 1/4 in (0.6 cm) cubes
1/2 onion, cut into 1/4 in (0.6 cm) cubes
1 Tbsp (15 mL) chopped fresh rosemary
1/2 tsp (2 mL) dried thyme
1/4 tsp (1 mL) ground pepper
14 oz (400 g) extra-firm tofu
1 Tbsp (15 mL) nutritional yeast
1 1/2 tsp (7 mL) sea salt
1 tsp (5 mL) apple cider vinegar
Preheat oven to 375 F (190 C). Line 8 x 8 in (20 x 20 cm) square baking pan with parchment paper, leaving some overhang. Set aside.
To prepare crust, in large bowl, mix together all crust ingredients until mixture holds together when pressed between two fingers. If the mixture seems dry, add water, 1 Tbsp (15 mL) at a time, until wet and crumbly. Press crust firmly into bottom of prepared pan and bake for 10 minutes. Let cool.
To prepare filling, in large saucepan, heat 1 Tbsp (15 mL) olive oil over medium heat. Stir in squash, rutabaga, onion, rosemary, thyme, and pepper. Sauté for 10 minutes, until squash is tender, but not mushy. Set aside to cool slightly.
In food processor or blender, crumble tofu. Add remaining 1 Tbsp (15 mL) olive oil, nutritional yeast, salt, vinegar, and 1/2 cup (125 mL) water. Process until smooth. Transfer to large bowl and stir in squash mixture. Pour into prepared crust, smoothing out top. Bake for 25 minutes until top begins to brown. Cool for 5 minutes before removing quiche from pan. Cut into 12 squares and serve immediately or at room temperature.
Each serving contains: 135 calories; 7 g protein; 10 g total fat (5 g sat. fat, 0 g trans fat); 9 g total carbohydrates (1 g sugars, 1 g fibre); 345 mg sodium
source: "Roots to Relish", alive #385, November 2014
Made from chickpea flour, chickpea pasta has a similar taste and al dente texture to regular pasta, but with a lot more dietary fibre and protein. That makes it a healthy base for this colourful vegetable-forward pasta salad with tasting notes of the sunny Mediterranean. Hummus serves as a surprising backbone to a creamy dressing. Stir it up When preparing chickpea pasta, stir it a couple of times during the first minute of cooking and then start taste-testing the noodles a couple of minutes before you hit the recommended boiling time on the package. They can turn mushy quickly. And expect a lot of foam, so skim it off with a spoon, as needed, during cooking.
The idea is pretty simple: start with adding a dressing to a jar and then layer on various ingredients such as crisp veggies, buttery fish, and greens. Bingo … salad in a jar that’s ready to go when you are, with not a limp green in sight. Perfect for weekday lunches and healthy quick dinners. Wild salmon or Arctic char are good stand-ins for rainbow trout. Lentil love When preparing lentils for a particular dish, consider adding extra to the pot of simmering water. Cooked lentils freeze well and can be used as an easy plant-based protein addition to future salads.
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.