Beans are an excellent source of cholesterol-lowering soluble fibre and folate, a nutrient thought to reduce homocysteine levels in the blood. Homocysteine is an amino acid that, at high levels, is associated with an increased risk of heart disease and stroke.
3/4 cup (180 ml) dried white kidney beans (yields 1 1/2 cups (350 ml) cooked)
1/2 cup (125 ml) tahini paste
1 clove garlic, minced
Juice of 1/2 lemon
Dash of black pepper
1/4 cup (60 ml) extra-virgin olive oil
6 large wholemeal pitas, sliced into wedges
To cook beans: soak beans overnight in 3 cups (750 ml) cold water. Drain and rinse well. Bring large pot of water to a boil. Place beans in boiling water and cook uncovered for 10 minutes. Reduce heat to a simmer and continue cooking beans uncovered for approximately 1 hour. Skim off any foam that forms. Drain and rinse beans in cold water.
Add cooked beans, tahini paste, garlic, lemon juice and pepper to food processor. While processing, slowly pour in olive oil. Process until ingredients are well combined.
Serve with wholegrain pita wedges.
Each serving contains: 850 kilojoules; 6 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 25 g carbohydrates; 5 g fibre; 180 mg salt.
source: "Snack Time", alive Australia #011, autumn 2012
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.