Veggiepâté, a vegetarian take on meat pâtés, is available premade in many organic grocery stores. Typical ingredients include sunflower seeds, nutritional yeast, flour, and shredded carrots and potatoes. Here, additional ingredients are incorporated to make a tasty veggiepâté that’s fit for the holidays. Serve it with sliced baguette, mustard, and tomatoes.
1/2 Tbsp (7 mL) extra-virgin olive oil
1 onion, chopped
1 red bell pepper, chopped
1 cup (250 mL) sliced mushrooms
2 cloves garlic, minced 2 cups (500 mL) cooked green lentils
1/3 cup (80 mL) unsalted sunflower seeds
2/3 cup (160 mL) unsalted almonds
2/3 cup (160 mL) nutritional yeast
3/4 cup (180 mL) whole wheat flour
1/2 Tbsp (7 mL) Montreal steak seasoning
1/2 cup (125 mL) hot water or low-sodium vegetable broth
Juice of 1 lemon
2 Tbsp (30 mL) tamari
3 Tbsp (45 mL) tomato paste
2 Tbsp (30 mL) fresh herbs such as basil, thyme, and cilantro, finely chopped
Preheat oven to 350F (180 C).
In skillet, heat oil and sauté onion, pepper, mushrooms, and garlic until tender. Using hand-held blender, purée sautéed vegetables and lentils until a chunky paste is formed. Set aside.
In coffee grinder, grind sunflower seeds and almonds into a fine powder. Stir into lentil mixture along with yeast, flour, Montreal steak seasoning, broth or water, lemon juice, tamari, tomato paste, and herbs.
Press mixture into oiled 8 x 8 x 2 in (2 L) pan and bake for 45 minutes or until browned. Let cool. Slice and serve.
Each serving contains: 90 calories; 7 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 10 g carbohydrates; 4 g fibre; 156 mg sodium
Source: "Healthy Finger Foods For the Holidays", alive #338, December 2010
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.
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