Perfect for either a weeknight family dinner or a gathering with foodie friends, the nutty gluten-free crust of this quiche is the perfect foil for the creamy and earthy filling.
1 cup (250 mL) teff flour
3/4 cup (180 mL) almond flour
1 Tbsp (15 mL) fresh thyme
1/2 tsp (2 mL) salt, divided
1/3 cup (80 mL) + 2 tsp (10 mL) extra-virgin olive oil or camelina oil
8 to 10 asparagus spears, ends trimmed and cut into 1 in (2.5 cm) pieces
2 cups (500 mL) sliced button mushrooms
2 shallots, chopped
2 garlic cloves, minced
5 large free-range eggs
1/2 cup (125 mL) chopped oil-packed sun-dried tomatoes
1/2 cup (125 mL) sour cream
2 oz (60 mL) soft goat cheese, chopped
1/4 tsp (1 mL) black pepper
Parmesan, grated (optional)
Preheat oven to 350 F (180 C).
In large bowl, combine teff flour, almond flour, thyme, and 1/4 tsp (1 mL) salt. Whisk together 1/3 cup (80 mL) oil and 2 Tbsp (30 mL) water. Add oil mixture to flour mixture and stir until everything is moist. Press dough into greased 9 in (23 cm) tart pan. Bake for 15 minutes, then remove pan from oven and let crust cool for 10 minutes before filling.
Heat remaining oil in large skillet over medium heat. Add asparagus, mushrooms, shallots, and garlic; cook just until vegetables are tender. In large bowl, lightly beat eggs. Stir in sun-dried tomatoes, sour cream, goat cheese, pepper, and remaining 1/4 tsp (1 mL) salt.
Spread cooked vegetables over crust and top with egg mixture. Bake quiche for 20 to 30 minutes, depending on how hot your oven is, or until eggs are set. Let cool for about 10 minutes before slicing. Serve slices garnished with Parmesan if desired.
Each serving contains: 451 calories; 16 g protein; 32 g total fat (6 g sat. fat, 0 g trans fat); 29 g total carbohydrates (1 g sugars, 6 g fibre); 330 mg sodium
source: "Teff Love", alive #378, April 2014
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.