This fresh-tasting, creamy soup once again proves green is the colour of health. And it’s a plant-based soup that brings the protein. Serve it as a starter for a meal or as a light meal itself along with some toasted crusty bread.
Protein power: With 13 g of protein in each cup (250 mL), frozen edamame is a great way to get more protein into your diet without breaking the bank. The immature green soybeans are also rich in fibre and a wide range of micronutrients, including folate and magnesium. A garnish of crunchy pumpkin seeds adds another layer of plant-based protein.
For extra convenience, you can use frozen broccoli florets in soups like this. They are likely just as nutrient dense as the fresh option. The sub-zero florets can go straight from the freezer to the pan.
In large saucepan, heat oil over medium. Add leek and garlic, and heat until leek has softened, about 3 minutes, stirring a couple of times. Add broccoli, potato, and jalapeno; heat for 2 minutes. Stir in miso, coriander, salt, and black pepper; heat for 30 seconds.
In saucepan, place edamame and 5 cups (1.25 L) water; bring to a boil, reduce heat to medium-low, and simmer, covered, for 20 minutes. Add lemon juice.
Using immersion blender or regular blender, purée soup until smooth. Ladle into bowls and garnish with pumpkin seeds and microgreens, if using.
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.