Extra vegetables and fruit can add loads of colour, fibre, and vitamins to any meal. Add pineapple as a natural way to sweeten yams and to add exotic flair to the festive table. Of course, it also squeezes in a fruit serving, fibre, and vitamin C. Another benefit is that there’s no need to use butter or oil in this recipe, making it a sensational fat-free option. Both yams and sweet potatoes are nutrient rich and can be used interchangeably. Yams have a deeper, richer colour, but sweet potatoes are higher in beta carotenes. Use either based on availability and personal taste.
5 medium yams (or a combination of yams and sweet potatoes)
1 14-ounce (394 mL) can crushed pineapples in juice
Preheat oven to 350°F (180°C). Scrub yams, cut them crosswise into 1-in (2.5-cm) thick medallions, and place in covered pan or casserole dish filled with 1/4-in (1/2 cm) water. Bake 20 to 25 minutes until soft. When cool enough to handle, peel yams and combine in medium bowl with pineapple and juice. Mash and serve.
source: "Easy Traditional Elegance", alive #278, December 2005
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
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.