This homage to the sun plays out visually as well as nutritionally. To celebrate the return of the vitamin D-giving sun, this dish of eggs, spinach, and yogurt with a hint of spice is a vitamin D party on a plate. A single serving of these eggs contains 12 g of protein and more than 70 percent of the RDA of vitamin D. Taking inspiration from the Turkish egg dish çilbir, the creamy yogurt is drizzled with a little bit of olive oil that’s been flavoured with chili flakes and sweet paprika. Lay out components separately and then mix them up to savour the creamy texture and delicious smoky flavour.
Eggs and a drop of vinegar
Adding acidic vinegar to the poaching water changes the structure of the protein (as does cooking) and helps the egg hold its shape by making that process happen more rapidly.
Add 2 Tbsp (30 mL) yogurt to each of 4 serving plates and spread in a swirl on half the surface.
To large skillet, add 1 Tbsp + 1 tsp (15 mL + 5 mL) olive oil, pumpkin seeds, and 1 tsp (5 mL) red pepper flakes. Heat on medium-low heat, stirring constantly. When pumpkin seeds start to pop, reduce to low heat. When pumpkin seeds are golden brown, add spinach, 1 tsp (5 mL) smoked paprika, and 1/4 tsp (1 mL) salt; stir for about 2 minutes, until spinach is wilted. Divide spinach among serving plates, arranging it opposite the yogurt.
Set still-warm skillet aside, off the heat, and add remaining 1 Tbsp + 1 tsp (15 mL + 5 mL) olive oil, 1/4 tsp (1 mL) red pepper flakes, and 1/4 tsp (1 mL) smoked paprika. Continue to rest off the heat to allow flavours to infuse.
To poach eggs, in large saucepan, bring water to a simmer over medium-high heat. Add vinegar and pinch of salt. Stir gently and add eggs, one by one, to water. Poach for 2 to 3 minutes, or until eggs float to surface. Using slotted spoon, gently remove eggs, pat dry with clean kitchen towel, and place on centre of each plate. Drizzle 1 tsp (5 ml) red pepper flake-paprika oil over surface of yogurt on each plate and serve.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.