Most people don’t know that whole grain pasta takes longer to digest and doesn’t put blood sugars out of balance. For more fibre, add a bean of your choice. Chickpeas in particular go well with most Mediterranean-style dishes. Freeze any leftover Basil Pesto in small portions for use throughout the year as a quick and tasty sauce or as a spread on whole grain toast topped with fresh tomato and ground black pepper.
Whole Grain Salad
4 cups (1 L) water
2 cups (500 mL) whole grain rotini pasta
1/4 cup (60 mL) Basil Pesto (see below)
1 tsp (5 mL) lemon juice
Salt and pepper to taste
10 garlic cloves
1/2 cup (125 mL) onion, coarsely chopped
3/4 cup (185 mL) fresh walnuts or sunflower seeds (unroasted)
2 to 3 cups (500 to 750 mL) loosely packed basil leaves
1/2 cup (125 mL) nutritional yeast or parmesan cheese
1/2 to 1 1/2 cups (125 to 375 mL) extra-virgin olive oil
1 to 2 tsp (5 to 10 mL) salt, to taste
To prepare Whole Grain Salad, boil water in large saucepan and cook pasta as directed on package.
Meanwhile, make Basil Pesto by processing garlic, onion, and nuts or seeds in food processor until fine. Add basil leaves and nutritional yeast or parmesan cheese. With food processor on, slowly add enough oil to make sauce quite thick. Use immediately or store in glass jar with a little olive oil poured on top to prevent oxidization of the basil. Consume within 2 or 3 days or freeze in 1/4-cup (60 mL) portions. Makes 8 portions of pesto.
source: "Full of Beans", alive #277, November 2005
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.
Custardy French toast drizzled in pure maple syrup is a cozy, cold-weather breakfast classic. We’ve given this recipe a vegan makeover by swapping out eggs in the batter with mashed banana and a bit of ground flaxseed. This clever swap makes the French toast reminiscent of banana bread. Top it off with a decadent drizzle of raspberry syrup and you’re just a quick stint in the kitchen away from breakfast bliss. Citrus swap If you don’t have any bananas around, consider swapping for an orange. In blender, add zest of one large orange along with peeled fruit and other batter ingredients. Blend until smooth and proceed with the recipe as described.
A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).
Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. Nourishing spinach and sweet green peas bring this meal to life. It’s true sunshine in a bowl for those cold winter nights. Main grains White basmati rice, short-grain brown rice, quinoa, or millet can be used in place of the brown basmati rice. Try a mixture of grains for added nutrition and taste (e.g., millet and basmati rice, quinoa and millet, and so on).