If you’re going to serve a salad as a main dish, it had better impress. As a celebration of enticing textures and awakening flavours, this one certainly does just that. You can use one type of microgreen for the pesto (try basil, mustard, kale, or radish) and another for the salad, such as sunflower, red cabbage, pea shoots, or arugula.
Named after the whale caviar they resemble, black (beluga) lentils are worth seeking out. They are less earthy-tasting than other lentils and hold their shape once cooked, making them a stand-out addition to salads.
Tip: Leftover pesto is exceptional as a sandwich spread or stirred into a pot of cooked pasta. Wild salmon or Arctic char would be two nutritious and sustainable alternatives to trout.
Place lentils, 3 cups (750 mL) water, and salt in medium-sized saucepan. Bring to a boil, reduce heat to medium-low, and simmer until lentils are tender but not mushy, about 25 minutes. Drain and set aside.
Meanwhile, heat oven to 400 F (200 C). Season trout with salt and place on parchment paper-lined baking sheet. Bake until trout is just cooked through in centre, about 12 minutes. Let cool for a few minutes and then gently break apart flesh with fork.
To make microgreen pesto, in food processor, pulse together 2 cups (500 mL) microgreens, garlic, hemp hearts, and lemon juice until well combined. Add Parmesan and then drizzle in 1/4 cup (60 mL) oil through the top feed tube with machine running. To make vinaigrette, whisk together 3 Tbsp (45 mL) pesto, 2 Tbsp (30 mL) oil, 1 Tbsp (15 mL) water, and a couple pinches of salt.
To assemble salad, divide salad greens, lentils, cucumber, sundried tomatoes, green onions, pistachios, and capers among serving plates. Top with trout and 2 cups (500 mL) microgreens. Drizzle on microgreen dressing.
This recipe is part of the Small But Mighty collection.
You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.
Tender tofu and fresh-tasting mango sauce combine to make a nutritious, Japanese-style dessert with little effort. But don’t worry: your dessert will not taste beany. Silken soft tofu has a rather neutral flavour. The key here is to use blocks of very soft tofu as opposed to firm or extra-firm versions. Silken tofu is undrained and unpressed tofu. It has the highest water content of all types of tofu and is made by coagulating soy milk without curdling it. It’s ultra-soft texture means it can be easily blended with other ingredients and used to boost protein numbers in puddings, cakes, tarts, ice cream, and even smoothies.
Fool is a classic English dessert made, traditionally, by folding a stewed fruit into a creamy, sweet custard. This modern take adds layers of sweet pumpkin flavour and swaps out much of the cream for higher-protein Greek yogurt. The crunchy chocolate topping is a special finishing touch. Beat it It’s the fat in cream that helps trap air bubbles that make it light and fluffy. If it gets too warm, the fat melts and the air escapes. Start with a cold bowl and beaters (or a cold balloon whisk, if you’re whipping by hand). Put your bowl (ideally a stainless one) and beaters in the freezer for 15 minutes before whipping. They’ll chill easily and help keep everything cool during the whipping process.
Blondies are basically “blonde brownies.” There is no cocoa or melted chocolate in the batter of a blondie. Here, the nutritionally lacklustre all-purpose flour is swapped out for puréed beans for a higher dose of protein. The end result is just as tender and chewy without any noticeable bean flavour. A great potluck dessert option, too. If desired, chopped nuts can be used instead of chocolate chips. Squeeze play To easily fit a piece of parchment paper into a baking dish, run it under cold water for a couple of seconds, scrunch it up, and then squeeze out the excess moisture. Now it will effortlessly form into the pan.