Baked Sweet Potato Fries Recipe

Serves 4 to 6

Enjoy this treat with little guilt since the “fries” are baked and not actually deep fried. Baking at this high temperature requires a little extra attention but it will be worth it. Serve simply with just sea salt and pepper or season using a blend of 1 to 2 teaspoons of ground spices such as ginger, paprika or cinnamon.

Ingredients

4 medium (8 ounces each) sweet potatoes
4 teaspoons canola oil
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Method

Preheat oven to 450°F. Peel potatoes and cut into matchsticks about 1/4-inch to 3/8-inch wide. Place potatoes in a large bowl. Add oil, salt and pepper and toss until coated.

Spread potatoes on 2 large baking sheets in a single layer and bake 15 minutes. Rotate baking sheets and gently turn over potatoes. Continue baking about 20 minutes or until crisp. Watch potatoes and turn frequently to prevent burning or sticking to the pan. Serve immediately.

Nutrition

Per serving: 170 calories (35 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 330mg sodium, 32g total carbohydrate (6g dietary fiber, 10g sugar), 3g protein

Zesty Quinoa with Broccoli and Cashews
Serves 4
Quinoa (pronounced KEEN-wah) is a high-protein, gluten-free ancient grain that cooks much like rice and has a texture similar to couscous. Combined with lemon, onions, wine, cashews and sundried tomatoes, you’ll enjoy a carnival of flavors and textures. For a delicious vegan entrée, add so…me baked tofu chunks.

Ingredients
1/2 cup sundried tomatoes (not packed in oil)
1 1/2 cups low-sodium vegetable broth, divided
1 cup finely chopped red onion
3 cloves garlic, finely chopped
3/4 cup dry white wine
1/4 cup lemon juice
1 cup uncooked quinoa
2 cups small broccoli florets
1/2 cup roasted cashew pieces
2 green onions, thinly sliced

Method
Soak sundried tomatoes in hot water to cover for 15 minutes to soften them, then drain and chop. Bring 1/2 cup broth to a simmer in a medium pot over medium-high heat. Add onion and garlic and cook for 5 minutes. Add chopped sundried tomatoes, remaining 1 cup broth, wine and lemon juice and bring to a boil. Stir in quinoa. Reduce heat and simmer, covered, for 20 minutesSee more

We have compiled some new recipes for the winter period, such as: ‘Chicken and Wild Rice Soup with Mushrooms’; ‘Creamy Spring Asparagus Soup’; ‘Hearty Spanish Bean Stew with Chorizo’; ‘Yoghurt Honey Health Muffins’; and lots more.

Download our Winter Recipe PDF Booklet here

Butternut Squash Soup

• 1 pound butternut squash, seeded, quartered
• 1 small poblano pepper
• 1 1/4 teaspoons organic extra virgin olive oil
• 1/3 cup wild rice
• 2 cups water
• 3 cups vegetable stock
• 3/4 cup sweet white onion, chopped
• 1/2 teaspoon garlic, minced
• 3 ounces smoked tofu, diced
• 1/4 teaspoon sea salt

Preheat oven to 350°F. Rub poblano with 1/4 teaspoon oil; bake 30 minutes. Place pepper in sealable container or paper bag until cool to the touch. When cool, peel, seed, and cut to 1/4-inch dice.

Simmer wild rice with 2 cups water for 35 minutes, drain.

Steam squash until tender, about 20 minutes. Scrape squash meat into blender or food processor, blend with 1 cup stock until smooth. Heat 1 teaspoon oil, sauté onion over medium heat until translucent. Add garlic, cook another minute. Add squash purée, remaining stock, poblano, rice, simmer 5 minutes. Add tofu, simmer 15 minutes; add salt to taste.

Nutrition Info

Per Serving (1 cup): 71 calories, 1g fat (0g saturated), 4g protein, 12g carbohydrates, 0mg cholesterol, 140mg sodium

Exchanges: 2 vegetables

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Cream of Parsnip Soup

Gluten-Free, Vegetarian

Earthy, sweet parsnips give this luscious, creamy soup a wonderful seasonal flavor that is perfect for a cool fall evening.

Makes 8 (1 cup) servings

• 1/2 tablespoon olive oil
• 1 tablespoon butter
• 2 stalks celery, diced
• 1 large onion, diced
• 1 tablespoon minced sage
• 3 1/2 cups peeled, chopped parsnips (about 10 small)
• 3/4 cup sherry wine
• 1 quart gluten-free vegetable stock or broth
• 3/4 teaspoon salt
• pinch pepper
• 3/4 cup half-and-half

Heat olive oil and butter in a large soup pot over medium-low heat. Add celery, onion, sage and parsnips. Cook, stirring occasionally until onions are translucent, about 5 minutes. Add sherry, stir well, and bring to a boil. Reduce heat to medium-low and simmer until liquid is reduced by half, about 10 minutes.

Add vegetable stock, salt and pepper and bring to boil. Reduce heat and simmer gently, uncovered, until parsnips are completely tender, 30 to 45 minutes. Remove from heat and allow to cool slightly. Puree soup in batches in a blender. Return soup to pot. Whisk in half-and-half and reheat gently over low heat. Taste and adjust seasoning before serving.

Nutrition Info

Per serving (About 9oz/256g-wt.): 130 calories (45 from fat), 5g total fat, 2.5g saturated fat, 2g protein, 17g total carbohydrate (4g dietary fibre, 6g sugar), 15mg cholesterol, 490mg sodium

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Harvest Vegetable Stew

Makes 3 quarts

• 1 tablespoon sesame oil
• 1/4 teaspoon garlic, minced
• 3 cups yellow onion, diced
• 1 teaspoon ginger, minced
• 3 cups (cooked) pinto beans
• 2 cans fat-free vegetable broth
• 2 pieces star anise (or 1/2 teaspoons star anise seed)
• 2 cinnamon sticks
• 2 green onions, thinly sliced
• 1/4 cup tamari
• 4 potatoes
• 4 baby aubergines
• 1 each yellow and red bell pepper
• 2 small courgettes
• 1 bunch bok choy
• 1 pinch red chili powder

Cut potatoes, aubergines, peppers, zucchini, and bok choy into 1-inch pieces. Heat sesame oil; sauté garlic, onion, and ginger until onions are translucent. Add beans with their liquid, soup stock, anise, cinnamon, green onion, tamari. Bring to a boil, add potatoes and peppers. Simmer 30 minutes. Add courgette, eggplant and bok choy; cover and simmer another 10 minutes. Stir in chili powder.

Nutrition Info

Per Serving (9 oz): 124 calories, 1g fat (0g sat), 6g protein, 23g carbohydrates, 0mg cholesterol, 418mg sodium

Exchanges: 2 vegetable, 1 bread

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Hearty Minestrone Soup

Serves 6-8

Packed with vegetables, beans and pasta, this soup is a meal in itself. Serve with crusty bread and a green salad.

2 tablespoons olive oil 4 garlic cloves, minced 1 medium onion, peeled and chopped 6 cups vegetable stock 28 ounces (1 can) chopped tomatoes 1/2 cup tomato paste 2 medium carrots, peeled and diced 2 large stalks of celery, sliced 1 cup thinly sliced Savoy cabbage 1/4 cup chopped parsley 1 tablespoon chopped fresh basil 1 bay leaf 15 ounces (1 can) small cannelloni or white beans 1 cup chickpeas 1 cup (dry) Fusilli pasta salt and freshly ground pepper to taste 3/4 -1 cup grated Parmesan cheese

In a large stockpot, heat olive oil and sauté garlic and onion until translucent. Add stock, tomatoes, tomato paste, carrots, celery, cabbage, parsley, basil and bay leaf and cook for 30-40 minutes until vegetables are tender. Add beans, chickpeas and pasta and simmer for another 20 minutes. Season with salt and pepper. Serve with Parmesan cheese to sprinkle on top.

Nutrition Info

Per Serving (About 1-1/2 cups/397g-wt): 280 calories (60 from fat), 7g total fat, 2g saturated fat, 14g protein, 43g carbohydrate (10g dietary fibre, 9g sugar), 5mg cholesterol, 560mg sodium

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Mediterranean Chickpea Stew

Serves 4-6

• 2 tablespoons organic extra virgin olive oil
• 2 cloves garlic, finely chopped
• 1 medium onion, chopped
• 1 green pepper, chopped,
• 4 medium courgette, diced
• 1 can (35 ounce) whole peeled tomatoes, drained
• 1 1/2 cups cooked chickpeas, drained
• 1 tablespoon capers, drained
• salt and freshly ground black pepper to taste
• couscous, cooked according to package directions

Heat olive oil over medium heat in a large skillet. Lower the heat and sauté the garlic and onion for 5 minutes until translucent. Add the green pepper and cook 5 minutes more. Add the courgette and cook for 15 minutes. Crush the tomatoes as you add them to the vegetable mixture. Bring to a simmer and cook for another 20 minutes or until the courgette is soft and translucent but still holds its shape. Stir in the chickpeas and capers and cook for another 5 minutes until the mixture is heated through. Season with salt and freshly ground black pepper to taste. Serve over couscous.

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Miso Soup with Garlic and Ginger

Makes 2 quarts

• 1/2 pound carrots, peeled
• 3 each green onions for garnish
• 1 teaspoon canola oil
• 1 1/2 cups yellow onion, 1/4-inch dice
• 2 tablespoons ginger, minced
• 1 tablespoon garlic, minced
• 1 1/2 quarts vegetable stock
• 8 ounces pkg tofu, thinly sliced and baked
• 3/4 pound bok choy, 1-inch pieces
• 2 1/2 tablespoons red miso
• 2 tablespoons rice wine vinegar
• toasted sesame seeds

Thinly slice carrots and green onions (green part) at an angle. Heat oil over medium heat. Sauté onion, ginger and garlic until onions are translucent. Add stock, tofu, carrots and bok choy, and bring to a boil. Simmer 3 minutes.

Dissolve miso into 1 cup of broth. Add back to soup and stir in. Remove soup from heat, stir in vinegar.

Serve with white or brown rice and garnish with green onions and toasted sesame seeds.

Nutrition Info

Per Serving (8 oz): 50 calories, 2g fat (0g sat), 4g protein, 8g carbohydrates, 0mg cholesterol, 230mg sodium

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Organic Creamy Tomato Soup

Serves 4 Ready to eat in less than 5 minutes, serve this soup alongside macaroni & cheese for a satisfying lunch. 24 ounces tomato purée 2 cups organic chicken or vegetable stock 2/3 cup organic half-n-half or milk sea salt, to taste ground pepper, to taste Garnish: mini toasts & chopped fresh basil Heat tomato purée with stock until simmering. Remove from heat and whisk in half-n-half. Season and garnish with mini toasts and basil.

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Organic Yellow Split Peas with Garlic and Basil

Vegetarian

Serves 4

• 2 cups dried organic yellow split peas
• water
• 1/3 cup organic extra virgin olive oil, plus additional for drizzling
• 1 large onion, diced
• sea salt
• freshly ground black pepper
• 6 cloves garlic, minced
• 1/2 cup chopped basil leaves
• drained plain yoghurt

Wash and pick over the peas. Place in a pot, cover with 2-3 inches cold water and bring to a boil. Reduce to medium-low heat and cook, covered, stirring frequently, until completely soft and a purée is formed, about 1 to 1 1/2 hours.

Heat the oil in a heavy-bottomed soup pot over medium-high heat. Sauté the onions with salt and pepper until soft, 5-7 minutes. Add the garlic and sauté another minute to release the aromas. Pour in the peas, reduce heat to low and cook until mixed and heated through. Adjust seasoning with salt and pepper. Stir in the basil, place in serving bowl and drizzle with additional olive oil. Serve hot with an aromatic rice or room temperature spread on toasts or crackers. Top with a dollop of drained, plain yoghurt.

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Roasted Butternut Squash Soup

Serves 8-10 5 pounds butternut squash, peeled and cut into 3/4-inch dice 2 medium yellow onions, chopped 1 tablespoon finely-chopped fresh thyme 3 tablespoons extra-virgin olive oil sea salt, to taste ground pepper, to taste 6 cups chicken or vegetable stock (not mushroom stock) 1/2 cup dry white wine 1 teaspoon ground cardamom 2/3 cup heavy cream or crème fraiche (optional) Preheat oven to 425°F. Toss squash, onions and thyme in olive oil. Spread mixture onto one or two large baking sheets. Season with salt and pepper. Roast 20-30 minutes until tender, stirring once or twice. Remove from oven and transfer to a large saucepot. Add stock, wine and cardamom. Simmer 10 minutes. Working in batches, puree the soup in a blender or food processor until smooth. Transfer to a clean saucepan and check seasoning. When ready to serve, bring back to simmer, remove from heat and whisk in cream.

Nutrition Info

Per Serving (424g-wt.): 260 calories (100 from fat), 11g total fat, 4.5g saturated fat, 5g dietary fibre, 6g protein, 35g carbohydrate, 25mg cholesterol, 340mg sodium

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White Bean and Root Vegetable Stew

Vegetarian

This hearty vegetable stew is packed with white beans, onions, carrots, parsnips and leeks, and topped with crisp breadcrumbs for a warming, satisfying dish. Serve with a garlicky green salad to balance the sweet, rich flavors in the stew. Perfect for making ahead and freezing.

Serves 6

• 2 cups butter beans
• 3 sprigs fresh thyme
• 2 bay leaves
• 1 medium onion, stuck with 3 whole cloves
• 1 celery rib with leaves, quartered
• 1 carrot, quartered
• sea salt, to taste
• ground pepper, to taste
• 1 pound medium parsnips, peeled, halved, cut into 2-inch lengths
• 4 medium carrots, cut into 2-inch lengths
• 1 small celery root, peeled and cut into 1-inch cubes
• 2 leeks, sliced into ½-inch rounds
• 6 tablespoons extra virgin olive oil, divided
• 2 tablespoons butter
• 2 cups coarse fresh breadcrumbs

Soak the beans in water to cover, 8 to 12 hours. Drain.

Combine the beans with water to cover by 2 inches in a large oven-proof pot over medium heat. Bring to a boil, skimming off any foam. Stir in the thyme, bay leaves, onion, celery and carrot. Lower the heat and simmer, covered, 1 hour, until beans are starting to become tender. Remove the onion, celery and carrot. Add salt and freshly ground pepper to taste.

Meanwhile, prepare the root vegetables. Preheat oven to 425°F. Combine parsnips, carrot, celery root and leeks. Toss with 2 tablespoons olive oil, spread in a baking dish and dot with butter. Roast until vegetables are nearly tender, stirring occasionally, about 45 minutes.

Add the vegetables to the pot with the beans, plus additional water, if needed, to cover. Cook until the beans and vegetables are tender, 15 to 20 minutes. Pour off the excess liquid.

Meanwhile, preheat oven to 400°F. Heat remaining 4 tablespoons olive oil in a medium pan over medium heat. Add breadcrumbs and sauté until lightly golden, about 4 minutes. Season with salt and pepper. Sprinkle the breadcrumbs evenly over the surface of the stew and bake, uncovered, until the breadcrumbs are golden brown, 10 to 12 minutes. Serve immediately.

If freezing stew, do not top with breadcrumbs. Thaw, top with breadcrumbs and bake until crumbs are browned and stew is thoroughly heated.

Nutrition Info

Per serving (About 9oz/256g-wt.): 400 calories (160 from fat), 17g total fat, 4.5g saturated fat, 10g protein, 54g total carbohydrate (9g dietary fibre, 8g sugar), 10mg cholesterol, 380mg sodium

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Red Lentil and Sweet Potato Hummus

Dairy-Free, Vegan

This variation on traditional hummus will add vibrant colour and flavour to your holiday table. Rather than using chickpeas, this dip features lentils and sweet potatoes cooked with onion, garlic and spices, then puréed and seasoned with white miso and lemon juice. Enjoy with triangles of warm pita bread or raw vegetables for dipping.

Serves 6–8 as an appetizer

• 2 tablespoons extra virgin olive oil, more for garnish
• 1 medium onion, chopped
• 2 garlic cloves, chopped
• 1 medium sweet potato, peeled and cut into ½-inch cubes
• 1 teaspoon cumin
• 1 teaspoon paprika
• 3 1/2 cups water
• 1 1/2 cups red lentils
• 1/4 cup white miso
• 1/4 cup lemon juice
• sea salt, to taste
• ground pepper, to taste
• chopped fresh cilantro for garnish, optional

In a large saucepan over medium-high heat, warm the oil. Add the onion and sauté, stirring occasionally, until onion softens, 5 to 7 minutes.
Add the garlic, sweet potato, cumin and paprika and sauté 1 to 2 minutes, until spices are fragrant. Stir in water and lentils and bring to a boil. Reduce heat to medium-low, cover and simmer until lentils and sweet potatoes are soft, 15 to 18 minutes. Let cool.

In a blender or food processor, purée red lentil-sweet potato mixture with white miso, lemon juice, salt and pepper. Taste and adjust seasoning. Put hummus in a serving bowl. Drizzle with a bit of additional olive oil and sprinkle with chopped cilantro.

Nutrition Info

Per serving (About 4.5oz/125g-wt.): 130 calories (35 from fat), 4g total fat, 0.5g saturated fat, 5g protein, 19g total carbohydrate (5g dietary fibre, 5g sugar), 0mg cholesterol, 340mg sodium

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Pumpkin Seed Pesto

Gluten-Free, Dairy-Free, Vegan

Pumpkin seed pesto, featuring roasted pumpkin seeds, olive oil, cilantro and garlic, is a versatile sauce for your repertoire. Try this pesto as a spread on sandwiches, tossed with pasta or served over vegetables.

Makes about 2 1/2 cups

• 2 cups unsalted hulled (green) pumpkin seeds
• 6 tablespoons extra-virgin olive oil, divided
• 1/2 teaspoon salt
• 1/4 cup water
• 2 tablespoons fresh lemon juice, or to taste
• 3 garlic cloves, smashed
• 1 cup coarsely chopped fresh cilantro

Preheat oven to 375°F. Toss pumpkin seeds with 2 tablespoons of the olive oil and sea salt. Roast for 10 to 15 minutes until seeds are puffed and fragrant. Transfer to a plate and cool.
Combine cooled seeds in a food processor with water, lemon juice, garlic, cilantro and remaining 4 tablespoons oil. Pulse until mixture forms a coarse paste. Taste and adjust seasoning with salt and pepper. Cover and chill until ready to use.

Nutrition Info

Per serving (About 2 Tbsp/26g-wt.): 140 calories (110 from fat), 13g total fat, 2g saturated fat, 4g protein, 2g total carbohydrate (less than 1g dietary fibre, 0g sugar), 0mg cholesterol, 60mg sodium

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Roasted Pumpkin Seeds

Perfect for snack time, roasting your own pumpkin seeds is simple, tasty and fun. We give you a few options for spicing up these crunchy goodies, or feel free to make your own personal spice combinations.

Makes 2 cups

• 1 small pumpkin (about 2 cups seeds)
• 4 cups water
• 1 tablespoon sea salt
• 1 tablespoon extra virgin olive oil

Heat the oven to 250°F.

Wash the exterior of the pumpkin and then slice it open. Remove the seeds, discarding the stringy fibre. Pick through the seeds and remove any that are split. Rinse the seeds well.
In a medium pot, bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on a paper towel and pat dry.
In a medium bowl, toss the seeds with the oil. Spread on a cookie sheet and place the sheet in the preheated oven. Roast the seeds for 1 hour, stirring every 10 minutes until crisp and golden brown, being careful not to burn.

Cool the seeds then shell them or eat them whole. They will become crispier as they cool.

Variations:

- For Spicy Pumpkin Seeds, mix 1/2 teaspoon each of garlic salt, cumin, coriander and cardamom with the seeds and oil before roasting.

- For Sweet Pumpkin Seeds, mix 1 teaspoon each of cinnamon, cloves and ginger and 1 1/2 tablespoon of dark brown sugar with the seeds and oil before roasting.

Nutrition Info

Per 1/3 cup serving (129g-wt.): 100 calories (35 from fat), 4g total fat, 1g saturated fat, 4g protein, 11g total carbohydrate (less than 1g dietary fibre, 0g sugar), 0mg cholesterol, 120mg sodium

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Roasted Tomato Salsa

Low-Fat, Dairy-Free, Gluten-Free, Vegan

Makes 21/2 cups

• 1 pound Roma tomatoes
• 6–8 garlic cloves, peeled
• 1–2 jalapeño chillies, stemmed, seeded if desired
• 1/2 yellow onion, peeled
• 1 cup water
• 1 teaspoon sea salt, or to taste
• pinch of freshly ground black pepper

Preheat the broiler. Place the tomatoes, garlic, jalapeño chillies and onion on a baking tray. Tuck garlic under other vegetables to avoid blackening. Broil, turning frequently, until well charred, 15 minutes. Set aside to cool.

Transfer the roasted ingredients to a food processor fitted with the metal blade. Purée with the water until smooth. Season with the salt and pepper and serve. Store in the refrigerator 3 to 5 days or in the freezer for weeks.

Nutrition Info

Per Serving (164g-wt.): 30 calories (0 from fat), 0g total fat, 0g saturated fat, 1g dietary fiber, 1g protein, 7g carbohydrate, 0mg cholesterol, 470mg sodium

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Baba Ghanouj

• 1 large eggplant
• 3 tablespoons sesame tahini
• 2 cloves garlic, minced
• 2 tablespoons non-fat yoghurt
• 1/2 cup parsley, chopped
• juice from 2 lemons
• 1/2 teaspoons salt
• 2 tablespoons plus 1 teaspoon organic extra virgin olive oil

Cut eggplant in half lengthwise, and place cut side down on a non-stick baking sheet. Prick with a fork; bake at 350°F until soft and wilted, about 20 minutes.
Scoop out pulp into a bowl; add the rest of the ingredients and mash together for a chunky texture or purée in a blender (before adding parsley) for a smooth texture.
Garnish with more parsley, and drizzle with 1 tsp of olive oil. Serve with warm pita bread or crackers.

Nutrition Info

Per Serving (2 TB): 26 calories, 1g protein, 2g fat (0g saturated), 2g carbohydrates, 0mg cholesterol, 5mg sodium

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Banana Bread

Wheat-Free, Dairy-Free

A flavours subscriber sent us recipe, saying, “It is low in cholesterol, trans-fats, and uses a higher fibre flour than most sweet breads. And it tastes delicious! I add carob or chocolate chips to this recipe and my kids love it!” We do too.

Serves 8

• 1/2 cup organic canola oil
• 1/2 cup organic natural cane sugar, such as Sucanat
• 1/2 cup organic apple juice
• 1 teaspoon organic vanilla
• 1 tablespoon dry Egg Replacer
• 2 teaspoons baking powder
• 1/4 teaspoon sea salt
• 1 cup organic oat flour
• 1/2 cup organic brown rice flour
• 1/2 cup organic buckwheat flour
• 2 medium bananas
• 1/2 cup dairy free chocolate or carob chips (optional)

Preheat oven to 350°F.
Mix together oil, cane sugar, apple juice, and vanilla. Add egg-replacer and mix well. Add the baking powder and salt, followed by the oat flour. Add brown rice and buckwheat flour, stirring just until combined. Fold in the bananas and the chocolate or carob chips, if using.
Bake in an 8-inch oiled loaf pan for 1 hour or 4 mini oiled loaf pans for 30 to 45 minutes or until a knife or toothpick inserted through the loaf(s) comes out clean. Cool on a wire wrack before cutting.

Nutrition Info

Per Serving (3.5 oz-wt.): 300 calories (140 from fat), 16g total fat, 1.5g saturated fat, 4g dietary fibre, 4g protein, 37g carbohydrate, 0mg cholesterol, 200mg sodium

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Blueberry Spelt Muffins

Makes 1 dozen muffins

• 4 tablespoons (1/2 stick) softened butter or canola oil
• 2/3 cup raw, unrefined, granulated sugar
• 1/3 cup organic unsweetened applesauce
• 2 eggs
• 1/2 cup orange juice
• 2 teaspoons vanilla
• 2 cups spelt flour
• 2 teaspoons baking powder
• 1 teaspoon granulated orange peel
• 1/4 teaspoon salt
• 2 cups fresh blueberries

Preheat oven to 375 F. Cream together the butter or oil, sugar, applesauce, eggs, orange juice, and vanilla. In another bowl, mix together the flour, baking powder, orange peel, and salt. Mix the dry ingredients into the liquid and combine gently. Fold in the blueberries. Bake in lightly oiled or sprayed muffin tins for 30 minutes, or until done.

Nutrition Info

Per Serving (89g-wt.): 170 calories (45 from fat), 5g total fat, 2.5g saturated fat, 4g dietary fibre, 4g protein, 31g carbohydrate, 45mg cholesterol, 140mg sodium

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Gluten-Free Flaxseed Muffins

Gluten-Free, Vegetarian

Buttermilk, applesauce, currants, warm spices and buckwheat flour bring a pleasing balance of flavours to these muffins.

Makes 12 muffins

• 3/4 cup brown rice flour
• 3/4 cup buckwheat flour
• 1/2 cup ground flaxseed meal
• 1/2 cup brown sugar
• 1 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 1/2 cup currants
• 2 eggs
• 1/4 cup high oleic sunflower oil
• 1/2 cup unsweetened applesauce
• 1 cup buttermilk

Preheat oven to 375°F. Grease a 12-cup muffin tin with canola oil spray. In a medium bowl, whisk together brown rice flour, buckwheat flour, flaxseed meal, brown sugar, baking soda, cinnamon, nutmeg, salt and currants.

In a separate bowl, combine eggs, oil, applesauce and buttermilk. Whisk flour mixture into egg mixture, just until combined. Spoon batter into the prepared muffin tins and bake for 25 to 35 minutes or until a toothpick inserted in the centre of a muffin comes out clean. Cool muffins in pans for 5 minutes before transferring to a wire rack to finish cooling.

Nutrition Info

Per serving (1 muffin/82g-wt.): 210 calories (70 from fat), 8g total fat, 1g saturated fat, 5g protein, 30g total carbohydrate (3g dietary fibre, 15g sugar), 35mg cholesterol, 190mg sodium

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Coconut Walnut Cookies

Makes 24 two-inch cookies

• 1 1/2 –1 3/4 cups whole wheat pastry flour
• 3/4 cup walnuts, chopped
• 1/4 teaspoon baking soda, (use 1/2 teaspoons if egg is omitted)
• 1/4 teaspoon sea salt
• 1/4 cup canola oil
• 1/3 cup rice syrup or honey
• 1 egg (optional) slightly beaten
• 1/2 teaspoon vanilla
• 1/2 teaspoon coconut extract

Preheat oven to 350°F.

Mix flour, baking soda, and sea salt. Finely chop walnuts and add to other dry ingredients.
In a separate bowl, beat oil and syrup. Add egg, vanilla, and coconut extract and beat well (if omitting egg add a small amount of water to other liquid ingredients).
Combine with flour mixture; the dough should be very stiff; add extra flour if necessary. Drop dough by rounded spoonfuls onto lightly oiled cookie sheets. Press cookies with a fork to about 1/2-inch thickness. Bake for 12–15 minutes or until bottoms are golden. Remove and cool on a wire rack.

Nutrition Info

Per Serving (1 cookie): 88 calories, 5g fat, 2g protein, 10g carbohydrates, 9mg cholesterol, 34mg sodium

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Sweet Mango Sorbet

Makes 11/2 quarts

• 3/4 cup sugar
• 1 cup water
• 6 mangos peeled, diced
• 1/2 cup fresh lime juice
• 3 tablespoons ginger, peeled and minced

Place sugar and water in a small sauce pan. Bring to a boil. Reduce heat, simmer 5 minutes. Set aside to cool to room temperature.
Purée mango with lime juice and ginger. Combine with cooled sugar and water mixture. Pour into metal 9 x 13 inch pan. Freeze 1 hour.
Using a sturdy fork, break up ice to slushy consistency. Repeat this step 3 times at one-hour intervals. Each time the sorbet will be firmer. After the last freeze, use an electric mixer, food processor or whisk to get a good final texture. Pack in a storage container, cover and freeze.