1/4 cup (60 mL) light brown sugar, turbinado, or sucanat
1 - 15 oz (425 g) can pineapple slices in unsweetened juice, drained (reserve 1/4 cup/60 mL juice)
1 cup (250 mL) cooked white quinoa
2 free-range eggs, separated into yolks and whites
1/3 cup (80 mL) light brown sugar or sucanat
1/2 cup (125 mL) plain, low-fat yogourt
1/3 cup (80 mL) unsweetened applesauce
1 tsp (5 mL) pure vanilla extract
3/4 cup (180 mL) whole wheat pastry flour
1 tsp (5 mL) ground cinnamon
1/2 tsp (2 mL) ground nutmeg
2 tsp (10 mL) baking powder
1/2 tsp (2 mL) baking soda
1/2 tsp (2 mL) salt
Preheat oven to 350 F (180 C).
To prepare topping: stir together sugar and reserved pineapple juice in small saucepan over high heat. Boil until mixture is thick and syrupy, about 3 minutes.
Lightly grease 8 x 8 x 2 in (2 L) baking pan with vegetable oil. Pour boiled syrup into the bottom of pan and artfully top syrup with pineapple slices. Set aside.
In food processor, process cooked quinoa, egg yolks, sugar, yogourt, applesauce, and vanilla extract until very smooth, about 2 minutes.
In large bowl, whisk together whole wheat pastry flour, cinnamon, nutmeg, baking powder, baking soda, and salt.
In another large bowl, beat egg whites until stiff peaks form.
Add quinoa mixture to flour mixture and stir together until no flour streaks remain. With spatula, gently fold egg whites into quinoa batter until just incorporated. Gently spoon cake batter over pineapple.
Bake in centre of oven until puffed and golden, and a wooden skewer inserted in the cake’s centre comes out clean, about 35 to 40 minutes.
Allow cake to cool for 10 minutes in cake pan before running a thin knife around the edges and inverting the cake onto a serving plate.
Each serving contains: 113 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 21 g carbohydrates; 2 g fibre; 227 mg sodium
Source: "Taste of the Tropics", alive #345, July 2011
Refreshing flavours with a spicy zing—and, at 15 g per serving, a whopping load of protein—come together in this classic ceviche. Rockfish, often sold under the name Pacific snapper, is high in selenium—an 85 g serving provides 44 percent of the recommended daily value of the mineral, which has a role in preventing infection and cell damage, as well as in the proper functioning of the thyroid. Rockfish is also a good source of healthy omega-3 and omega-6 fats. Ceviche tips Keep an eye on the fish while it is “cooking” in the lime/lemon juice; 30 minutes is usually optimum to achieve a “just cooked” texture. You can extend that to an hour or more, but after about 2 hours, you’ll find that the texture will change and become “overcooked.” Waiting to add the tomatoes and avocado just at serving time keeps flavours fresh and distinct.
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
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