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Creamy Cauliflower and Leek Gratin

Creamy Cauliflower and Leek Gratin

Don’t be fooled by cauliflower and leeks’ white appearance. These vegetables are rich in a variety of nutrients that can stand up to even the heartiest green vegetable. 2 Tbsp (30 mL) coconut oil or unsalted butter 2 large leeks, well washed, sliced into thin rounds 1/4 tsp (1 mL) sea salt 1/2 tsp (2 mL) ground pepper 1/4 tsp (1 mL) ground nutmeg 1 Tbsp (15 mL) roughly chopped fresh tarragon 2 Tbsp (30 mL) arrowroot flour 2 cups (500 mL) unsweetened soy milk or 2% milk 1 medium head cauliflower, cut into bite-sized florets 3/4 cup (180 mL) grated Parmesan cheese or dairy-free cheese Preheat oven to 350 F (180 C). In large pot, melt oil or butter over medium heat. Add leeks, salt, pepper, nutmeg, and tarragon. Sauté over medium-low heat for 10 minutes, or until leeks are softened. Add arrowroot, stirring constantly for 1 minute. Slowly drizzle in milk, stirring constantly (a large whisk is helpful), being sure to eliminate any lumps. Increase heat, continuing to stir until milk bubbles. Add cauliflower, stirring to combine. Cover and cook over medium-low until cauliflower becomes slightly tender, about 5 minutes. Pour into casserole dish and top with cheese. Bake for 20 to 30 minutes, or until cauliflower is tender and cheese bubbles. If it browns too quickly, cover with piece of parchment paper. Serve hot. Serves 5. Each serving contains: 224 calories; 12 g protein; 12 g total fat (8 g sat. fat, 0 g trans fat); 20 g total carbohydrates (9 g sugars, 3 g fibre); 460 mg sodium source: " Early Spring Produce ", alive #389, March 2015

Cauliflower Steaks with Tomato Herb Relish

Cauliflower Steaks with Tomato Herb Relish

Here’s how to transform a vegetable into a show-stopping main dish. Slabs of cauliflower are blasted in the oven for a roasty, caramelized flavour, then placed on a bed of garlicky cauliflower purée. The high amount of pectin—the compound that thickens jams—gives cooked and blended cauliflower its velvety texture. 1/2 cup (125 mL) raw cashews 1 garlic bulb 2 heads of cauliflower 1 tsp (5 mL) extra-virgin olive oil or camelina oil, divided 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) smoked paprika 1/2 tsp (2 mL) salt, divided 1/2 tsp (2 mL) black pepper, divided 1/2 cup (125 mL) oil-packed sun-dried tomatoes, chopped 1/2 cup (125 mL) chopped flat-leaf parsley 3 Tbsp (45 mL) pine nuts, preferably toasted 1 Tbsp (15 mL) lemon juice 3 Tbsp (45 mL) extra-virgin olive oil or camelina oil 1 tsp (5 mL) lemon zest 1/4 tsp (1 mL) nutmeg Place cashews in bowl, cover with water, and soak for at least 2 hours. Preheat oven to 400 F (200 C). Slice off 1/4 in (0.6 cm) from top of garlic bulb so that most of the cloves are exposed. Place garlic on piece of parchment paper and drizzle with a touch of oil. Wrap tightly and bake for 30 minutes. Raise oven temperature to 425 F (220 C). Remove any outer leaves from cauliflower heads, but leave stems intact. Place cauliflower heads on cutting board, stem side down. Using large chef’s knife, cut into 1/2 to 3/4 in (1.25 to 1.75 cm) slices. You should get at least two cauliflower steaks—large pieces that are flat on both sides—per head. Set aside remaining pieces of cauliflower. Place cauliflower steaks on parchment paper-lined baking sheet and brush tops with oil. Stir together thyme, paprika, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) pepper. Sprinkle spice mixture over cauliflower. Roast cauliflower until it is browned and stems are tender when pierced with knife, 25 to 35 minutes. Meanwhile, roughly chop about 4 cups (1 L) of remaining cauliflower and place in saucepan full of water. Bring to a boil and simmer until tender. Reserve 1/2 cup (125 mL) cooking water, drain, and set aside. In bowl, stir together sun-dried tomatoes, parsley, pine nuts, lemon juice, and 3 Tbsp (45 mL) oil. Drain cashews, place in blender or food processor container along with 1/2 cup (125 mL) water, and blend until smooth. Add roasted garlic pulp, cauliflower, lemon zest, nutmeg, and remaining salt and pepper to container. Blend until very smooth, adding some of the cauliflower cooking water if needed to help with blending and obtain the consistency of mashed potatoes. Don’t let the mixture become too watery. Spread cauliflower purée on serving plates and top with cauliflower steaks. Sprinkle sun-dried tomato mixture over top. Serves 4. Each serving contains: 347 calories; 11 g protein; 26 g total fat (4 g sat. fat, 0 g trans fat); 26 g total carbohydrates (7 g sugars, 7 g fibre); 423 mg sodium source: " Cauliflower ", alive #389, March 2015

Curry Cauliflower Soup with Cilantro Oil

Curry Cauliflower Soup with Cilantro Oil

Puréed cooked cauliflower has a velvety texture that produces deliciously creamy soups. This Asian-influenced version is sure to leave bowls empty quickly. The cilantro oil adds restaurant-worthy visual appeal. For a splash of added colour and extra flavour, use orange cauliflower if available. 2 tsp (10 mL) + 1/4 cup (60 mL) grapeseed oil or sunflower oil 1 yellow onion, chopped 1/2 tsp (2 mL) salt 1 head cauliflower, chopped 2 garlic cloves, chopped 1 in (2.5 cm) piece fresh ginger, thinly sliced 1 Tbsp (15 mL) yellow curry paste 2 tsp (10 mL) ground coriander 1/4 tsp (1 mL) black pepper 3 cups (750 mL) low-sodium vegetable broth 1 - 14 fl oz (400 mL) can light coconut milk Juice of 1/2 lime 1/3 cup (80 mL) unsweetened coconut flakes 1/2 cup (125 mL) cilantro Pinch of salt Heat 2 tsp (10 mL) oil in large saucepan over medium heat. Add onion and salt; cook until softened, about 5 minutes. Add cauliflower, garlic, and ginger to pan; heat for 3 minutes. Stir in curry paste, coriander, and pepper; heat for 30 seconds. Pour in broth and coconut milk. Bring to a boil, reduce heat to low, and simmer covered for 20 minutes. Stir in lime juice. Using blender or food processor, carefully blend soup, in batches if necessary, until very smooth. If soup is too thick, blend in some additional broth. Return to saucepan and warm for an additional 5 minutes. Meanwhile, preheat oven to 325 F (160 C). Spread coconut flakes on rimmed baking sheet. Bake, stirring at least once, until just beginning to brown, about 7 minutes. Remove from oven and let cool. To make cilantro oil, add cilantro, remaining oil, and a couple pinches of salt to blender container and blend together. Add more oil if necessary to help with blending. Pour mixture into fine-mesh sieve set over a bowl and let drain for 15 minutes. Discard solids. Divide soup among serving bowls and garnish with cilantro oil and toasted coconut. Serves 6. Each serving contains: 223 calories; 4 g protein; 18 g total fat (7 g sat. fat, 0 g trans fat); 13 g total carbohydrates (5 g sugars, 8 g fibre); 428 mg sodium source: " Cauliflower ", alive #389, March 2015

Mushroom Lentil Loaf

Mushroom Lentil Loaf

Vegetarians and carnivores will unite over this loaf. Cranberries provide an unexpected pop of sweetness, while cooking the lentils in broth instead of water adds another layer of flavour. Liquid smoke, a condensed smoke in water and not an artificial flavour, is a way to infuse meat-free loaves with hot-off-the-grill smoky flavour. To make it vegan, replace eggs with 2 Tbsp (30 mL) ground flax or ground chia mixed with 6 Tbsp (90 mL) water. Let mixture stand for 15 minutes before mixing into loaf batter. Try topping with Chili BBQ Sauce (see sidebar) or your favourite store-bought version. 1 cup (250 mL) green or brown lentils 3 cups (750 mL) low-sodium vegetable broth 2 tsp (10 mL) grapeseed oil or camelina oil 1 small yellow onion, diced 8 oz (225 g) cremini mushrooms, diced 2 garlic cloves, minced 1 cup (250 mL) rolled oats 2 large free-range eggs 2 Tbsp (30 mL) unsalted tomato paste 2 tsp (10 mL) dried thyme 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) salt 1/4 tsp (1 mL) black pepper 1/2 tsp (2 mL) liquid smoke (optional) 1 cup (250 mL) grated carrot 1/2 cup (125 mL) chopped walnuts 1/2 cup (125 mL) dried cranberries Rinse lentils and then combine them with vegetable broth in medium-sized saucepan over high heat. Bring to a boil, reduce heat to medium-low, and simmer for about 30 minutes, or until tender. Drain any excess liquid and set aside. Preheat oven to 350 F (180 C) and grease 9 x 5 in (23 x 13 cm) loaf pan. Heat oil in large skillet over medium heat. Add onion and heat until softened, about 5 minutes. Add mushrooms and garlic; heat until mushrooms have softened. Place oats in food processor container and pulverize into coarse powder. Blend in 2 cups (500 mL) cooked lentils, eggs, tomato paste, thyme, cumin, salt, pepper, and liquid smoke (if using) into a coarse mixture. Place in large bowl and stir in remaining lentils, onion mixture, carrot, walnuts, cranberries, and mushrooms. Place mixture in loaf pan and press down firmly into an even layer. Bake for 40 minutes, or until set in the middle and darkened around the edges. Let cool for several minutes before slicing. Serves 6. Each serving contains: 328 calories; 15 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 44 g total carbohydrates (11 g sugars, 7 g fibre); 265 mg sodium Top it Off Chili BBQ Sauce Soak 1 dried ancho chili pepper in hot water for15 minutes. Slice off stem, discard most of the seeds, and blend with 1/2 cup (125 mL) tomato sauce, 1 Tbsp (15 mL) tomato paste, 2 shallots, 2 garlic cloves, 2 Tbsp (30 mL) cider vinegar, 1 Tbsp (15 mL) molasses, 1 Tbsp (15 mL) Worcestershire sauce (vegan if desired), 1/2 tsp (2 mL) cumin, 1/2 tsp (2 mL) ground allspice, and 1/4 tsp (1 mL) each salt and black pepper until smooth. Brush some on top of loaf before cooking and serve additional sauce with loaf slices. source: " Loafing Around ", alive #389, March 2015

Apple Beet Salad with Crunchy Cashew Sauce

Apple Beet Salad with Crunchy Cashew Sauce

This colourful salad is sure to please the taste buds of any Earth Day enthusiast. Granny Smith apples make for a juicy base, while the red beets and maple syrup add a natural sweetness that complements the apples’ tartness. 1 cup (250 mL) raw cashews 1 Tbsp (15 mL) nutritional yeast 1 Tbsp (15 mL) freshly squeezed lemon juice 1 Tbsp (15 mL) almond milk 1 tsp (5 mL) light miso paste 1 tsp (5 mL) grated yellow cooking onion 4 Granny Smith apples 3 small raw red beets, peeled and very finely diced 2 Tbsp (30 mL) extra-virgin olive oil 2 tsp (10 mL) maple syrup 2 Tbsp (30 mL) chopped fresh chives 1 Tbsp (15 mL) chopped fresh mint 1 Tbsp (15 mL) minced fresh cilantro Salt and pepper to taste 1 lemon (optional) Soak raw cashews in cold water for two hours or overnight. In a pinch for time, soak in hot water for 30 minutes. Drain and cool. Place between 2 large sheets of parchment paper and, using rolling pin, crush cashews until almost smooth. Transfer to large bowl and stir in nutritional yeast, lemon juice, almond milk, miso paste, and grated onion. Taste and add a little more miso if you wish. Sauce can be stored in tightly covered container and refrigerated for up to a week. Simply whisk to blend before using. Core and thinly slice unpeeled apples. Arrange on individual serving plates or on platter. Scatter with very finely diced raw beets. Drizzle single servings with 1 Tbsp (15 mL) cashew sauce or drizzle platter with 1/4 cup (60 ml) sauce. Refrigerate remaining sauce for another use. Combine olive oil and maple syrup together to blend. Drizzle over top and sprinkle with chives, mint, cilantro, salt, and pepper to taste and a squeeze of lemon, if you wish. Serves 8. Each serving contains: 182 calories; 5 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 20 g carbohydrates (11 g sugars, 3 g fibre); 56 mg sodium source: " Earth Hour Appies ", alive #389, March 2015

Mediterranean Cauliflower "Couscous" Salad

Mediterranean Cauliflower "Couscous" Salad

When blitzed in a food processor, cauliflower becomes surprisingly grainlike and can be transformed into a lower-calorie version of couscous or rice. This highly textured salad can be made up to four days in advance, so use it to jazz up workday lunches. 1 head cauliflower, roughly chopped 2 cups (500 mL) halved cherry tomatoes 1/2 cup (125 mL) roughly chopped flat-leaf parsley 1/3 cup (80 mL) roughly chopped fresh mint 2 green onions, thinly sliced 1/3 cup (80 mL) pitted, sliced kalamata olives 3 oz (85 g) feta cheese, diced 1/2 cup (125 mL) golden raisins 1/3 cup (80 mL) unsalted pistachios 1 Tbsp (15 mL) capers, drained (optional) 3 Tbsp (45 mL) extra-virgin olive oil or camelina oil Juice of 1/2 lemon 1 garlic clove, minced 1 Tbsp (15 mL) za’atar spice mix 1/4 tsp (1 mL) black pepper In food processor, pulse cauliflower florets until they resemble couscous in size. Do this in batches if necessary and be careful not to process cauliflower to the point where it becomes mushy. Place cauliflower in large bowl and toss with tomatoes, parsley, mint, green onions, olives, feta, raisins, pistachios, and capers (if using). In small bowl, whisk together oil, lemon juice, garlic, za’atar, and pepper. Toss dressing with salad. Serves 5. Each serving contains: 271 calories; 8 g protein; 17 g total fat (4 g sat. fat, 0 g trans fat); 27 g total carbohydrates (15 g sugars, 5 g fibre); 313 mg sodium source: " Cauliflower ", alive #389, March 2015

Black Bean and Jicama Salad

Black Bean and Jicama Salad

This colourful salad boasts a wealth of textures and tastes, from juicy oranges to crunchy jicama. The dressing’s unusual spice mix adds further intrigue that will delight guests and family members alike. 4 cups (1 L) green salad mix 2 navel oranges, peeled and diced 1 small red onion, diced 1 cup (250 mL) canned black beans, drained and rinsed 3/4 cup (180 mL) jicama, peeled and diced 1 medium red pepper, deseeded and chopped 3 Tbsp (45 mL) roasted sunflower seeds Dressing 1/4 cup (60 mL) extra-virgin olive oil 2 Tbsp (30 mL) white wine vinegar 1/4 tsp (1 mL) ground cumin 1/4 tsp (1 mL) dried oregano 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground black pepper In large mixing bowl, add well-washed and dried salad greens. Add oranges, onion, beans, jicama, and red pepper. Mix well and divide salad into 4 equal servings on salad plates. Sprinkle sunflower seeds on top of each salad. In separate bowl, mix all salad dressing ingredients and whisk well. Pour an equal amount of dressing on each salad and serve. Serves 4. Pre-soaking tips Dried beans need to be cleaned and pre-soaked before you can enjoy them in your favourite recipes. This helps to break down the complex sugars that can make legumes difficult to digest and also reduces their overall cooking time. In addition, it helps the beans cook evenly without splitting. While lentils do not need to be pre-soaked, you may find they produce less gas when given the treatment. Here are two basic methods for pre-soaking legumes. Traditional method Cover beans with cold, fresh filtered water and soak for 8 hours or overnight. Drain and rinse before cooking. Quick method Place beans in large pot and completely cover with water. Bring to a boil and simmer for 2 to 3 minutes. Remove pot from the heat, cover, and let sit for 1 hour. Drain and rinse, add to your recipe, and cook as instructed. Note: do not add salt or anything acidic to the soaking water as this will halt the “softening” process. Use fresh, filtered, cool water only. Each serving contains: 289 calories; 7 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 7 g fibre); 162 mg sodium source: " Legume Love ", alive #388, February 2015

Mediterranean Chickpeas with Smoky Tahini Dressing

Mediterranean Chickpeas with Smoky Tahini Dressing

Think of this lunch as a Mediterranean salad meets hummus. Each mouthful is blessed with great textures and flavour combinations. The generous amount of dietary fibre will keep you feeling full throughout the afternoon to help ward off any vending machine temptation. If you want to expedite your time in the kitchen, you can also use store-bought roasted peppers. Salad 2 large red bell peppers 1 tsp (5 mL) grapeseed oil or sunflower oil 3 cups (750 mL) cooked or canned chickpeas, drained and rinsed 1 English cucumber, diced 4 Roma (plum) tomatoes, seeded and diced 2 green onions, thinly sliced 1 cup (250 mL) flat-leaf parsley, roughly chopped 8 oz (225 mL) marinated artichoke hearts 1 cup (250 mL) pitted kalamata olives, halved 4 oz (112 g) feta cheese 1/2 cup (125 mL) golden raisins Dressing 1/4 cup (60 mL) extra-virgin olive oil or camelina oil 2 Tbsp (30 mL) tahini 2 Tbsp (30 mL) white wine vinegar 1 garlic clove, chopped 1 tsp (5 mL) dried oregano 1 tsp (5 mL) sweet smoked paprika 1/2 tsp (2 mL) black pepper Preheat oven broiler. Slice red peppers in half lengthwise and discard seeds and stem. Arrange slices, cut side down, on baking sheet and brush with grapeseed or sunflower oil. Broil 5 to 6 in (13 to 15 cm) from the heat until skins are well charred, about 10 to 12 minutes. Transfer peppers to bowl and cover tightly; let stand for 20 minutes. When cool enough to handle, remove skins from peppers and thinly slice. In large bowl, toss together roasted peppers, chickpeas, cucumber, tomato, green onion, parsley, artichoke hearts, olives, feta cheese, and raisins. Blend together olive or camelina oil, tahini, vinegar, garlic, oregano, smoked paprika, and black pepper. Pour dressing over salad and toss. Serves 7. Each serving contains: 387 calories; 12 g protein; 21 g total fat (5 g sat. fat, 0 g trans fat); 42 g total carbohydrates (15 g sugars, 8 g fibre); 398 mg sodium source: " The Lunch Bunch ", alive #378, January 2015

Fiesta Beet Nacho Rounds

Fiesta Beet Nacho Rounds

Wake up your taste buds with the sun-infused flavours of Mexican cuisine for a fresh and unexpected pairing with earthy, burgundy beet rounds. Baked Beet Rounds 2 large beets, peeled 1 Tbsp (15 mL) grapeseed oil 1/2 tsp (2 mL) sea salt Topping 1 cup (250 mL) cooked black beans 1/2 cup (125 mL) finely chopped red onion 2 avocados, pitted, flesh scooped out, and cut into 1/4 in (0.6 cm) cubes 1/4 cup (60 mL) finely chopped cilantro, plus whole cilantro leaves for garnish 1 Tbsp (15 mL) deseeded, finely minced jalapeno 1 Tbsp (15 mL) lime juice 2 tsp (10 mL) extra-virgin olive oil 1/2 tsp (2 mL) sea salt Preheat oven to 350 F (180 C). Line baking sheet with parchment paper (you will have to bake in batches). To prepare beets, use mandoline or slicing attachment on food processor to slice beets into thin rounds. Transfer to bowl and toss with grapeseed oil. Line oiled beets on baking sheet in a single layer, packing as many on as possible without layering. Bake for 12 minutes, then rotate baking sheet. Bake for 12 to 15 minutes longer, until edges begin to dry out, keeping an eye out for burning. Transfer to cooling rack and sprinkle with salt. Repeat with remaining oiled beet slices. The slices will crisp at room temperature. To prepare topping, in medium bowl, combine all ingredients. Cover and refrigerate until ready to use. Immediately before serving, line baked beet rounds on platter and spoon 1 Tbsp (15 mL) topping onto each beet round. Garnish with cilantro leaves and serve. Serves 6. Each serving contains: 197 calories; 5 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 17 g total carbohydrates (3 g sugars, 7 g fibre); 418 mg sodium source: " Roots to Relish ", alive #385, November 2014

Moroccan-Spiced Parsnip Fries with Creamy Lemon Dip

Moroccan-Spiced Parsnip Fries with Creamy Lemon Dip

Parsnips are much like a cinnamon-infused, blonde carrot, marrying well with the heady aroma of Moroccan spices. The lemony dip acts as a welcome contrast to their perfumed richness. Creamy Lemon Dip 7 oz (200 g) firm tofu, crumbled 1/4 cup (60 mL) water Zest of 1 lemon 3 Tbsp (45 mL) lemon juice 1 Tbsp (15 mL) nutritional yeast 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) garlic powder or 1/2 garlic clove, minced Moroccan-Spiced Parsnip Fries 3 lb (1.5 kg) parsnips, peeled and cut into 2 1/2 x 1/2 in (6.5 x 1.25 cm) strips 3 Tbsp (45 mL) grapeseed oil 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) sea salt 1/2 tsp (2 mL) ground cinnamon 1/4 tsp (1 mL) chili flakes, or more to taste 1/4 tsp (1 mL) dried ground ginger 1/4 tsp (1 mL) ground pepper To prepare Creamy Lemon Dip, add all ingredients to blender or food processor. Purée until smooth and creamy. Thin with additional water if desired, 1 Tbsp (15 mL) at a time, to achieve thinner dip. Transfer to serving bowl, cover, and refrigerate for at least 30 minutes, or up to 2 days. To prepare Moroccan Spiced Parsnip Fries, preheat oven to 450 F (230 C). On large rimmed baking sheet, toss parsnips with remaining ingredients until evenly coated. Spread in a single layer. Roast for 10 minutes. Stir with flat spatula. Roast for additional 10 to 15 minutes, until tender and crisp, keeping an eye out for burning. Serve immediately with Creamy Lemon Dip. Serves 6. Each serving contains: 264 calories; 8 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 45 g total carbohydrates (11 g sugars, 8 g fibre); 415 mg sodium source: " Roots to Relish ", alive #385, November 2014

Turnip Soup Shots with Horseradish

Turnip Soup Shots with Horseradish

The apple-like texture and aroma of turnips blends seamlessly into a cashmere cream soup. Served in a diminutive glass, the muted essence of this soup is perked up by the sharp bite of horseradish, a root vegetable best used in moderation as a seasoning. 1/4 cup (60 mL) raw cashews 1 Tbsp (15 mL) extra-virgin olive oil 2 leeks, white parts only, chopped 1 cup (250 mL) peeled, chopped yellow-fleshed potato 1 lb (450 g) turnips, peeled and roughly cut 4 cups (1 L) low-sodium vegetable stock 1 tsp (5 mL) sea salt, plus more to taste 1/4 tsp (1 mL) ground black pepper 1/4 cup (60 mL) prepared or freshly grated horseradish 1 Tbsp (15 mL) finely chopped chives Add cashews to small bowl and cover with 1/2 cup (125 mL) boiling water. Let sit for 15 minutes. Meanwhile, prepare the remaining ingredients. In large pot, heat oil over medium heat. Add leeks and sauté for 5 to 10 minutes, until softened. Stir in potato, turnips, stock, salt, and pepper. Drain cashews and add to pot. Bring to a boil, reduce to a simmer, cover, and cook for 25 to 30 minutes, until vegetables are tender. Purée soup in batches in food processor or blender, or use hand blender directly in pot, until smooth and creamy. If using blender, transfer puréed soup back to pot and reheat over medium-low heat, stirring often. To serve, transfer soup to measuring cup with spout. Pour into shot glasses and garnish with a pinch of horseradish and a few chives. Alternatively, ladle soup into bowls, topping with horseradish and chives. Serve immediately. Serves 15. Each serving contains: 51 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 7 g total carbohydrates (2 g sugars, 1 g fibre); 234 mg sodium source: " Roots to Relish ", alive #385, November 2014

Tropical Avocado Tart with Coconut Crust

Tropical Avocado Tart with Coconut Crust

Anchored by a fragrant coconut crust, holding a citrusy avocado filling, and garnished with colourful tropical fruits, this make-ahead, show-stopping (and healthy!) dessert is ideal for summer entertaining. Coconut Crust 1/2 cup (125 mL) unsweetened, shredded coconut 1/2 cup (125 mL) packed, pitted Medjool dates 1/3 cup (80 mL) gluten-free rolled oats 1/8 tsp (0.5 mL) sea salt Avocado Filling 2/3 cup (160 mL) coconut oil, melted 1/4 cup (60 mL) agave nectar 1/4 cup (60 mL) fresh lime juice Zest of 1 lime Zest of 1 orange 2 tsp (10 mL) vanilla extract 1 tsp (5 mL) grated fresh ginger 1 orange, peeled and sectioned (or quartered) 3 avocados, pitted and flesh removed Fresh tropical fruits, sliced (for garnish) Line bottom of 7 in (18 cm) springform pan with a circle of parchment paper. To prepare crust, combine coconut, dates, oats, and sea salt in blender or food processor. Pulse until combined and dough is sticky between your fingers. Tightly press mixture into bottom of prepared pan. To prepare filling, place all ingredients, except avocado and sliced fruits, in blender or food processor. Purée until completely smooth. Add avocado and purée again until smooth and creamy. Pour into prepared crust, smoothing out evenly with the back of a spoon or offset spatula; cover and freeze for 6 hours or overnight. To serve, remove tart from springform pan and place on serving plate. Garnish with fresh tropical fruits. Let sit at room temperature for 15 to 20 minutes before slicing; slice immediately before serving. Leftovers can be kept in refrigerator for 1 day or in freezer for up to 1 month. Serves 12. Each serving contains: 267 calories; 2 g protein; 22 g total fat (14 g sat. fat, 0 g trans fat); 19 g carbohydrates (11 g sugars, 5 g fibre); 31 mg sodium source: " Avocado Sweets ", alive #382, August 2014

Key Lime Avocado Cupcakes

Key Lime Avocado Cupcakes

The cupcake base uses avocado for moistness and acts as a vehicle for the puckery key lime pie-inspired frosting. The trick to keeping the frosting vibrant green is vitamin C powder (available at your local health food store). Cupcakes 1 1/2 cups (350 mL) gluten-free rolled oats 1/4 cup (60 mL) coconut flour 3 Tbsp (45 mL) ground flaxseed 1 tsp (5 mL) baking soda 1/4 tsp (1 mL) sea salt 1/4 cup (60 mL) packed, pitted Medjool dates 2 Tbsp (30 mL) avocado oil 1 tsp (5 mL) lime zest 1/4 cup (60 mL) mashed avocado 1/2 cup (125 mL) almond milk 1/4 cup (60 mL) water 1 tsp (5 mL) apple cider vinegar 1 tsp (5 mL) vanilla extract Frosting 1/2 cup (125 mL) raw cashews 1/2 cup (125 mL) boiling water 2/3 cup (160 mL) mashed avocado 1/2 cup (125 mL) coconut oil, melted 1/4 cup (60 mL) agave nectar 2 Tbsp (30 mL) lime juice 1 tsp (5 mL) lime zest 1 tsp (5 mL) vanilla extract 1/2 tsp (2 mL) vitamin C (ascorbic acid) powder To prepare cupcakes, preheat oven to 350 F (180 C). Line 12-cup muffin tin with muffin papers. In food processor or blender, combine oats, coconut flour, ground flaxseed, baking soda, and sea salt. Blend until coarse flour is formed. Add pitted dates, avocado oil, and lime zest, and pulse until fully incorporated. In medium bowl, combine avocado, almond milk, water, apple cider vinegar, and vanilla extract. Add to flour mixture and purée all ingredients until fully incorporated (the mixture will be very thick). Divide batter evenly among the 12 muffin papers. Smooth out the top of the batter with the back of a small spoon. Bake for 25 to 30 minutes, until toothpick inserted in centre comes out clean. Transfer to wire rack to cool. For frosting, combine cashews and boiling water in blender or food processor. Purée until smooth. Allow mixture to cool for 5 minutes. Add avocado, coconut oil, agave nectar, lime juice, lime zest, vanilla extract, and vitamin C powder. Purée until smooth. Cover and chill for 2 hours in refrigerator before frosting cupcakes. Keep frosted cupcakes in refrigerator until ready to eat. Serves 12. Each serving contains: 251 calories; 4 g protein; 18 g total fat (9 g sat. fat, 0 g trans fat); 21 g carbohydrates (6 g sugars, 3 g fibre); 164 mg sodium source: " Avocado Sweets ", alive #382, August 2014

Chipotle Sweet Potato Salad

Chipotle Sweet Potato Salad

White spuds slathered with a slick of mayo are not very inspiring (or healthy!). Gussied up with sweet potato and black beans lightly coated in a smoky yogurt dressing, this adaptation is sure to become a favourite dish to serve at summer backyard soirees. Be sure to put out a dish of lime wedges for those who want a little more tang. 2 lbs (1 kg) sweet potato, cut into 1 in (2.5 cm) pieces 2 tsp (10 mL) grapeseed oil 3/4 cup (180 mL) plain Greek yogurt 1 garlic clove, minced 1 canned chipotle chili pepper in adobo sauce, minced 1 tsp (5 mL) lime zest Juice of 1/2 lime 1/2 tsp (2 mL) cumin 1/2 tsp (2 mL) salt 1/4 cup (60 mL) pumpkin seeds 1 1/2 cups (350 mL) cooked or canned black beans, drained and rinsed 1/4 cup (60 mL) cilantro Preheat oven to 400 F (200 C). Toss sweet potato with oil and spread out on baking sheet. Bake until tender, about 25 minutes, stirring once halfway. Meanwhile, whisk together yogurt, garlic, chipotle pepper, lime zest, lime juice, cumin, and salt in bowl. Heat skillet over medium heat and toast pumpkin seeds until golden and beginning to pop, about 3 minutes, shaking pan often. Place sweet potato and black beans in large bowl and toss with yogurt dressing. Serve garnished with pumpkin seeds and cilantro. Serves 6. Each serving contains: 254 calories; 10 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 44 g total carbohydrates (9 g sugars, 8 g fibre); 302 mg sodium source: " Raise the Salad Bar ", alive #381, July 2014

Grilled Portobello Mushrooms on Toasted Rye with Avocado Salsa

Grilled Portobello Mushrooms on Toasted Rye with Avocado Salsa

Portobello mushrooms on the grill taste almost as hearty and meaty as a heavyweight burger but are better for you. Serve open-faced on a slice of crusty rye bread (or your favourite gluten-free option) with lettuce and salsa. Delicious! 4 portobello mushrooms 4 thick slices red onion 3 Tbsp (45 mL) + 1 tsp (5 mL) extra-virgin olive oil, divided 2 Tbsp (30 mL) freshly squeezed lemon juice 1 tsp (5 mL) Dijon mustard 1 garlic clove, smashed and finely minced 1/2 tsp (2 mL) dried thyme 1/2 tsp (2 mL) honey Generous pinches of salt and pepper 4 slices crusty light rye (or gluten-free) bread, about 1/2 in (1.25 cm) thick 4 bibb lettuce leaves 1 tsp (5 mL) extra-aged balsamic vinegar (optional) Avocado Salsa 1 large firm tomato, cored and diced 1/2 firm but ripe avocado, diced 1/4 cup (60 mL) finely diced red onion 1/4 cup (60 mL) chopped cilantro 1 garlic clove, smashed and finely minced 2 Tbsp (30 mL) fresh squeezed lemon juice 1/4 tsp (1 mL) salt Freshly ground black pepper Remove thick end of mushroom stem leaving about 1/2 in (1.25 cm) attached to cap. Place smooth side up in shallow dish large enough to hold caps, along with slices of onion in a single layer. Combine 3 Tbsp (45 mL) oil, lemon juice, Dijon, garlic, thyme, honey, salt, and pepper in small bowl. Whisk together and pour over mushrooms and onions, brushing and turning in marinade to coat evenly. Set aside to marinate while making salsa. Combine Avocado Salsa ingredients in bowl and gently fold together to blend evenly. Cover and set aside. Preheat barbecue and lightly grease the grate. Place mushrooms and onion slices on preheated grill and barbecue, turning once, until they are cooked through and slightly charred, about 5 to 7 minutes for onions and 10 minutes for mushrooms. Near the end of grilling, brush slices of bread with remaining olive oil and place on grill alongside mushrooms to toast lightly on both sides. To serve, place bibb lettuce leaf on each toasted slice of bread. Top each with grilled portobello mushroom, onion slice, and avocado salsa. Drizzle with a little balsamic, if using. Serve immediately. Serves 4. Each serving contains: 295 calories; 10 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 33 g total carbohydrates (11 g sugars, 10 g fibre); 322 mg sodium Mushrooms for weight management Rather than kicking back with a beef burger after your next summer sweat session, you might want to try this better-for-you portobello version. Research shows that swapping mushrooms for meat can help us maintain a healthy weight. In one study, participants who ate mushroom-rich meals three times a week for one year consumed fewer calories and lost more weight than those who ate red meat three times a week. source: " Vegan Barbecue Feast ", alive #380, June 2014

Roasted Poblano Peppers with Creamy Bean and Cilantro Sauce

Roasted Poblano Peppers with Creamy Bean and Cilantro Sauce

There’s something full-flavoured in any dish that includes poblano peppers. They’re not hot but definitely flavourful, particularly when barbecued; the added smokiness imparts a delicate taste to any filling you spoon into a poblano pepper. Rice Filling 2 tsp (10 mL) extra-virgin olive oil 1 small yellow onion, peeled and minced 1 jalapeno pepper, seeded and minced 2 garlic cloves, minced 1 cup (250 mL) cooked brown basmati rice 1/2 red bell pepper, finely diced 1/2 cup (125 mL) fresh chopped cilantro 1 tsp (5 mL) ground cumin 1/2 tsp (2 mL) oregano Salt and freshly ground black pepper to taste 1 Tbsp (15 mL) fresh squeezed lime juice Creamy Bean and Cilantro Sauce 14 oz (398 mL) can cannellini beans, rinsed and drained 2 Tbsp (30 mL) extra-virgin olive oil 1 Tbsp (15 mL) white miso Freshly squeezed juice from 1 lemon 1/4 tsp (1 mL) salt 1/4 cup (60 mL) finely chopped cilantro 4 fresh poblano peppers* 1 tsp (5 mL) extra-virgin olive oil 1 avocado, pitted and sliced (optional) 4 cherry tomatoes (optional) Cilantro sprigs Have Rice Filling and Creamy Bean and Cilantro Sauce assembled before preparing peppers. To prepare rice, heat oil in medium-sized saucepan. Add onion and sauté until soft. Add jalapeno pepper and garlic and sauté for 1 minute. Stir in cooked rice, bell pepper, cilantro, and seasonings and stir over medium heat for about 3 minutes to blend flavours. Fold in lime juice. Filling can be cooled and refrigerated for up to 1 day. Bring to room temperature before stuffing into peppers. To make Creamy Bean and Cilantro Sauce, combine beans, oil, miso, lemon juice, and salt in blender or food processor. Whirl until blended, scraping down sides of bowl. Add a couple of tablespoons of water and continue to whirl until very creamy. Add a tablespoon of extra water if you want it slightly thinner for pouring. Whirl in chopped cilantro just until sauce is flecked. Place in covered container and refrigerate for up to 1 day. Preheat barbecue to high and grease the grill. Slit peppers from stem to tip and brush the outsides with a little oil. Place on grill and barbecue for 5 minutes, or until peppers begin to blister all over and slightly blacken. You want them to remain whole for stuffing. Remove to covered dish and cool for 15 to 20 minutes. Keeping stem intact, remove as much of the skins as possible, handling peppers very gently, as they are fragile and can break easily. You may need to put under cold water to loosen skin. Then gently cut out seed core from each pepper, keeping stem end intact. Fill peppers with equal portions of prepared rice mixture, wrapping peppers up and around filling. Peppers can be prepared up to this point and refrigerated for up to 4 hours. Remove from refrigerator 30 minutes before grilling. Place peppers in lightly oiled grill basket and barbecue over medium heat for 15 to 20 minutes or until filling is piping hot. Serve immediately with dollops of Creamy Bean and Cilantro Sauce. Garnish with slices of avocado, cherry tomatoes, and sprig of cilantro, if you wish. Serves 4. * Poblano peppers are also available peeled in tins in specialty food shops. Each serving contains: 419 calories; 13 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 54 g total carbohydrates (9 g sugars, 14 g fibre); 334 mg sodium source: " Vegan Barbecue Feast ", alive #380, June 2014