Green pea flour is one of the latest options in the burgeoning gluten-free flour category. It can add an earthy element and a splash of colour to pancakes, cookies, and savoury muffins. If you can’t find the flour at a store near you, try making your own by blending dried split green peas into a very fine powder in a food processor, spice grinder, or high-powered blender. These muffins are best served warm with a wisp of butter.
1 cup (250 mL) whole wheat pastry flour
3/4 cup (180 mL) green pea flour
2 Tbsp (30 mL) finely chopped chives
1 tsp (5 mL) baking powder
1/2 tsp (2 mL) baking soda
1/2 tsp (2 mL) sea salt
2 large free-range eggs
2 Tbsp (30 mL) honey
3/4 cup (180 mL) reduced-fat ricotta cheese
1/3 cup (80 mL) extra-virgin olive oil
1/4 cup (60 mL) low-fat milk or unflavoured nondairy alternative
2 garlic cloves, grated or very finely minced
Preheat oven to 350 F (180 C).
In large bowl, stir together whole wheat pastry flour, green pea flour, chives, baking powder, baking soda, and salt. In separate bowl, lightly beat eggs and stir in honey, ricotta cheese, olive oil, milk, and garlic. Add wet ingredients to dry ingredients and mix until everything is moist. If mixture is too dry, mix in extra milk 1 Tbsp (15 mL) at a time.
Divide mixture among 10 standard-sized greased or paper-lined muffin cups. Bake for 18 minutes, or until a toothpick inserted into centre of a muffin comes out mostly clean. Let cool several minutes before unmoulding.
Each serving contains: 198 calories; 8 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 22 g total carbohydrates (6 g sugars, 5 g fibre); 173 mg sodium
source: "Little Green Giants", alive #366, April 2013
Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.
Citrusy and slightly sour sumac and a touch of maple syrup enliven pickled onions in a perfect complement to this salad. Kale and Napa cabbage stand up for hours to the sweet and puckery dressing, and hearty farro will keep you going while on the road. This salad is sure to be a favourite for picnics, backyard potlucks, or road trip lunch stops. Dressing for dinner This salad stands up well, even while dressed, for up to 4 hours. (Truth be told, I’ve often happily eaten it the next day.) In fact, time helps kale to soften up and become even more delicious. If you’re travelling for a longer period, make the pickled onion dressing as described above: let it stand for about 20 minutes, and then add all the oil and pack it into a separate container so you can finish the salad when you arrive at your destination. The pickled onions are also great with steaks or chicken.
These wraps are perfect for an overnight journey when you want to have something quick and satisfying the next day. Sweet smoked paprika adds just a hint of smoky flavour to sweet potatoes, which join with spinach and red pepper to dress up eggs in a pleasing way. Make these wraps anytime and stick them in the freezer for your next excursion. Pack them frozen and they’ll have time to thaw on the journey, or put them in the fridge the night before you travel so you have something convenient and tasty to eat before you set off. Leave the ketchup bottle behind, and serve them with your own smoky red pepper sauce. Freeze with ease While foil is convenient for freezing and reheating these wraps, to cut down on waste, freeze wraps in a single freezer-proof container. Insert a small piece of parchment between each wrap so they don’t stick together. This will allow you to remove individual wraps easily when you need them.
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.