This rustic cereal is packed with fibre to prevent mid-morning cravings and heart-healthy fats from flax and hazelnuts. Reheat leftovers in a small saucepan with some additional water or milk.
3 cups (750 mL) water
3/4 cup (180 mL) teff
1 tsp (5 mL) cinnamon
1/4 tsp (1 mL) ground cloves
2 Tbsp (30 mL) sucanat or other raw sugar
1/3 cup (80 mL) ground flaxseed
1/2 cup (125 mL) hazelnuts, halved
1 banana, diced
1/4 cup (60 mL) pure maple syrup
In medium saucepan, bring water to a boil. Add teff, cinnamon, and cloves; simmer covered for 10 minutes, stirring often to prevent lumping. Stir in sugar, flaxseed, and an additional 1/3 cup (80 mL) water. Heat for another 5 minutes, or until teff is tender. Add additional water if needed to reach desired consistency. Divide teff among serving bowls and top with hazelnuts, banana, and maple syrup.
Each serving contains: 379 calories; 9 g protein; 14 g total fat (1 g sat. fat, 0 g trans fat); 58 g carbohydrates; 8 g fibre; 11 mg sodium
source: "Bowled Over", alive #352. February 2012
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.