Raita is a yogurt-based dip or sauce often used in Indian cuisine. As a general rule of thumb, what grows together goes together. This time of year, both zucchini and melon are prolific in the garden. This dish would be perfect as part of a lazy summer Sunday brunch.
3/4 cup (180 mL) low-fat Greek yogurt
1/2 cup (125 mL) seeded, diced cucumber
1/2 cup (125 mL) peeled, diced cantaloupe
2 Tbsp (30 mL) chopped fresh mint
1 1/2 tsp (7 mL) salt, divided
1 lb (450 g) zucchini (about 3 medium zucchinis)
1/4 cup (60 mL) whole wheat pastry flour
3 green onions, finely sliced
1/4 cup (60 mL) chopped fresh parsley
2 Tbsp (30 mL) chopped fresh cilantro, plus extra for garnish
1 tsp (5 mL) hot curry powder
1/4 tsp (1 mL) freshly ground black pepper
2 large free-range eggs
2 Tbsp (30 mL) grapeseed oil or coconut oil, divided
In bowl, stir together yogurt, cucumber, cantaloupe, and mint. Season with 1/2 tsp (2 mL) salt and refrigerate until ready to use.
Trim zucchini and coarsely grate into large colander set in sink or bowl. Stir in remaining salt and let drain at room temperature for 30 minutes. Wrap zucchini in kitchen towel and twist towel to wring out as much liquid as possible. Place zucchini in large bowl and stir in flour, green onions, parsley, cilantro, curry powder, pepper, and eggs.
Heat 1 tsp (5 mL) oil in large, seasoned cast iron pan over medium-high heat. Working in batches, spoon about 1/4 cup (60 mL) batter into pan, flattening slightly with back of spoon. Cook, turning once, until golden brown, about 3 to 4 minutes total, transferring as cooked to baking sheet in warm oven. Repeat with remaining batter, using remaining oil as needed.
When ready to serve, place two zucchini pancakes on each serving plate. Top with dollop of melon raita and garnish with extra cilantro, if desired.
Each serving contains: 193 calories; 10 g protein; 10 g total fat (7 g sat. fat, 0 g trans fat); 19 g total carbohydrates (4 g sugars, 3 g fibre); 506 mg sodium
source: "Melon Madness", alive #370, August 2013
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.