Sustainable and inexpensive sardines pack a serious nutritional wallop, which includes a boatload of omega fats and vitamin D. Raisins add desirable sweetness that complements the licorice notes of fennel.
1/2 cup (125 mL) walnut pieces
1 medium carrot, shredded
1 tsp (5 mL) lemon zest
2 garlic cloves, chopped
Salt and pepper, to taste
3 Tbsp (45 mL) extra-virgin olive oil
Whole grain ciabatta bread or whole grain baguette
2 tins sardines packed in water, drained
1/3 cup (80 mL) golden raisins
1 fennel bulb, very thinly sliced
1 cup (250 mL) fresh parsley
Add walnuts, carrot, lemon zest, garlic, salt, and pepper to bowl of food processor. Process until well combined. With machine running, pour in olive oil and mix until mixture holds together.
Slice ciabatta or baguette into 4 - 6 in (15 cm) pieces and slice each piece in half lengthwise. To assemble, spread walnut mixture on each slice of bread and top half the slices with sardines, raisins, fennel, and parsley. Place remaining 4 slices of bread on top.
Each serving contains: 492 calories; 23 g protein; 27 g total fat (3 g sat. fat, 0 g trans fat); 43 g carbohydrates; 8 g fibre; 548 mg sodium
source: "The Humble Sandwich", alive #347, September 2011
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.