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Spring Rolls

Spring Rolls

Originally consumed as part of New Year’s celebrations marking the arrival of the spring season, spring rolls are now one of the most popular snack foods in the world. This healthy version uses plenty of colourful and delicious vegetables and is baked rather than deep-fried. 8 - 8 x 8 in (20 x 20 cm) spring roll pastry sheets 2 Tbsp (30 mL) grapeseed oil 1 clove garlic, minced 2 tsp (10 mL) fresh ginger, minced 2 green onions, sliced in thin rounds 1 cup (250 mL) shiitake mushrooms, sliced 1 medium carrot, peeled, thinly sliced julienne style 1 sweet red pepper, thinly sliced in strips 1 tsp (10 mL) sesame oil 1 tsp (10 mL) dulse flakes 1 cup (250 mL) bean sprouts Preheat oven to 400 F (200 C). Line baking sheet with parchment paper. Place wrappers under a damp towel. Heat 1 Tbsp (15 mL) grapeseed oil in wok. Add garlic, ginger, green onion, and shiitakes. Cook until lightly coloured; transfer to bowl. Add carrots, peppers, sesame oil, and dulse flakes; combine. Drain off any excess liquid from vegetables. On a flat, dry surface place one wrapper in a diamond shape. Lay a small portion of cooked vegetables across the bottom half of the wrapper. Top with some bean sprouts, then lift bottom tip of wrapper up and over filling. Fold in sides and roll away from you into a tightly formed tube. Brush with grapeseed oil; place on baking sheet seam-side down. Repeat with other wrappers. Bake for 10 minutes; turn over; bake 5 minutes. Serve with dipping sauce of your choice. Makes 8 rolls. Each roll contains: 146 calories; 4 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 2 g fibre; 191 mg sodium source: " Celebrate the Lunar New Year ", alive #340, February 2011

Hazelnut Hemp Pancakes with Dried Blueberry Sauce

Hazelnut Hemp Pancakes with Dried Blueberry Sauce

Rich in heart-healthy fats, hazelnut meal is available at health food stores—or make your own by grinding up hazelnuts in a food processor or spice grinder. Almond flour would be a good substitution. The sauce can be made the night before and thinned with more maple syrup if needed. Use any extra sauce in yogourt or over fish. Blueberry Sauce 1/2 cup (125 mL) dried blueberries (see recipe below) 1/4 cup (60 mL) orange juice 1/2 tsp (2 mL) lemon zest 1 Tbsp (15 mL) lemon juice 1/4 tsp (1 mL) cinnamon 1 tsp (5 mL) cornstarch 1 Tbsp (15 mL) maple syrup Pancakes 1/3 cup (80 mL) hazelnut meal/flour 2/3 cup (160 mL) whole wheat pastry flour 1 ripe banana, mashed 1 egg, lightly beaten 1 tsp (5 mL) cinnamon 1 tsp (5 mL) baking powder 1/3 cup (80 mL) hazelnuts, chopped 1/2 cup (125 mL) unsweetened hemp milk or other milk of choice In small saucepan, combine blueberries, orange juice, lemon zest, lemon juice, and cinnamon. Bring to a boil, reduce heat, and simmer for 5 minutes. Stir in cornstarch and maple syrup; simmer 1 minute more, or until slightly thickened. Set aside. In large bowl, combine hazelnut meal, whole wheat pastry flour, banana, egg, cinnamon, baking powder, hazelnuts, and hemp milk. Stir in more milk if needed to reach pancake consistency. Heat nonstick skillet over medium. Drop batter, 1/3 cup (80 mL) at a time, into skillet and cook 2 to 3 minutes per side, or until golden brown. Serve topped with Blueberry Sauce. Serves 2 (about 6 pancakes). Each serving contains: 624 calories; 14 g protein; 28 g total fat (3 g sat. fat, 0 g trans fat); 86 g carbohydrates; 10 g fibre; 51 mg sodium Oven-dried Blueberries 1 cup (250 mL) fresh blueberries 1 tsp (5 mL) honey or maple syrup Preheat oven to the lowest setting. Toss blueberries with honey or maple syrup and cook until berries are shrivelled, about 3 hours. Let cool. Source: " Sweet Nutrition ", alive #339, January 2011

Sun Pea Soup

Sun Pea Soup

The delightful golden colour and delicate texture of this soup soothes with its sweet yet savoury flavour—and it takes less than an hour to cook. 1 1/2 cups (350 mL) baked butternut squash 1 cup (250 mL) raw split peas, yields 3 cups (750 mL) cooked 4 cups (1 L) water 1 strip kombu 1 medium onion, diced 2 celery stalks, chopped 1 1/4 cups (310 mL) almond milk 1 clove fresh garlic, minced 3 in (7.5 cm) piece of fresh ginger, grated 1/2 tsp (2 mL) each turmeric and cumin Pinch of nutmeg Place a halved squash cut side down in baking pan with 1 in (2.5 cm) of water. Bake at 400 F (200 C) for approximately 45 minutes or until brown. Remove from oven and let cool until split peas are cooked. Wash split peas in strainer or sieve, then transfer to large stockpot. Add water and kombu. Turn to high heat and cover. Add onion and celery; wait for water to boil, then reduce heat to low or to a light boil. Stir, cover, and continue to simmer for about 30 minutes. Scoop cooled squash from rind with spoon. Remove kombu from pot. Remove split pea mixture from heat and drain. Place drained split pea mixture and squash in food processor or blender; add 1 cup (250 mL) almond milk, garlic, ginger, and spices. Blend until smooth. Pour back into pot. Whisk in remaining 1/4 cup (60 mL) almond milk. Cover and reheat for 10 minutes on low. Serve with whole grain bread. Seres 8. Each 1 cup (250 mL) serving contains: 165 calories; 7 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 22 g carbohydrates; 8 g fibre; 125 mg sodium TIP: Kombu is a Japanese seaweed that can be found in many health food stores and Asian markets. Source: " Soul Warming Winter Soups ", alive #339, January 2011