This recipe is for kids of all ages. You can replace the cilantro with a handful of spinach, arugula, or lettuce. To save time, you can buy unsalted, roasted sunflower seeds, but the flavour won’t be as fresh. Extra sunflower butter will keep for up to three months in the fridge.
1 cup (250 mL) unsalted, unroasted sunflower seeds
1 Tbsp (15 mL) mild-flavoured extra-virgin olive oil
Scant 1/4 tsp (1 mL) salt
Spread sunflower seeds on cookie sheet and toast in 325 F (160 C) oven for 8 minutes. Shake seeds and return to oven for 5 minutes more, or until seeds are slightly browned and aromatic.
In food processor, process seeds to a powder. Keep processing until clumps begin to form as the seeds release their oils. Slowly drizzle in olive oil. Continue processing for 2 minutes, or until mixture becomes creamy and smooth. If mixture is dry, add up to 1 Tbsp (15 mL) more oil and process for 2 minutes more. Add salt.
Makes 5 Tbsp (75 mL).
Each 1 Tbsp (15 mL) contains: 78 calories; 2 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 2 g total carbohydrates (0 g sugars, 1 g fibre); 95 g sodium
2 medium-sized sweet potatoes
2 tsp (10 mL) honey, divided
1 tsp (5 mL) extra-virgin olive oil
3 Tbsp (45 mL) lime juice, divided
Pinch of salt
8 slices whole grain bread or gluten-free bread
1/2 cup (125 mL) sunflower butter
2 Tbsp (30 mL) fresh cilantro
Preheat oven to 375 F (190 C). Cut sweet potato into 1/2 in (1.25 cm) thick slices on the diagonal to make approximately the same length as a slice of bread. In bowl, toss with 1 tsp (2 mL) honey, oil, 2 Tbsp (30 mL) lime juice, and salt. Transfer to baking dish and roast in oven for 20 minutes.
Flip sweet potato slices and bake for 10 minutes more, or until softened. Toss slices with remaining 1 tsp (2 mL) honey and 1 Tbsp (15 mL) lime juice.
To assemble sandwich: spread 2 Tbsp (30 mL) sunflower butter on slice of bread. Top with 2 or 3 sweet potato slices and cilantro, followed by second slice of bread.
Makes 4 sandwiches.
Each sandwich contains: 305 calories; 11 g protein; 11 g total fat (1 g sat. fat, 0 g trans fat); 43 g total carbohydrates (8 g sugars, 6 g fibre); 295 g sodium
source: "Build a Better Lunch", alive #383, September 2014
This plant-only recipe may look like it required a lot of fuss, but it comes together easily. Tender zucchini is loaded with a hearty and satisfying bean mixture and then finished off with a drizzle of cheesy tasting sauce. What’s nutritional yeast? Not to be confused with brewer’s yeast or the active dried yeast used to make bread and pizza crust, nutritional yeast is a deactivated form of a micro-organism that is dried into flakes with an abundance of naturally occurring glutamate. Glutamate is an amino acid that interacts with specific taste cells in the tongue to unleash an umami, cheesy wave of flavour. Blend it with silky tofu and some seasonings and … bingo … vegan cheese sauce.
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