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
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.