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 Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
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