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Pumpkin Hummus

10/19/2020

Adapted from Super Healthy Kids - The perfect fall themed healthy snack– Pumpkin Hummus! It’s delicious and even looks like a little pumpkin!

INGREDIENTS

2 can drained chickpeas (garbanzo beans), canned
15 ounce pumpkin, canned
2 tablespoon Tahini
2 clove garlic
1 teaspoon salt
1 1/2 tablespoon lemon juice
1 teaspoon cumin, ground
1/4 cup olive oil
1/4 teaspoon paprika

INSTRUCTIONS

Combine all ingredients in a blender or food processor and blend until smooth. Add more olive oil if it’s too thick.
To make it look like a pumpkin, make a green stem using snap peas, cucumbers, lettuce or any other green veggie. Serve with crackers and vegetable!

Check out the Super Healthy Kids site for more recipes

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Bread-Free Stuffing Balls

10/13/2020

Adapted from Oh She Glows - These festive bites have all the flavours of traditional stuffing, but they’re protein-packed, bite-sized, and gluten-free as well.

INGREDIENTS

For the Bread-Free Stuffing Balls:

1 tablespoon (15 mL) extra-virgin olive oil
1 (8-ounce/225 g) package cremini mushrooms*
3 large garlic cloves, minced
2 cups (50 g) stemmed kale leaves
1/2 cup (50 g) gluten-free rolled oats
1 (14-ounce/398 mL) can lentils, drained and rinsed
1 cup (100 g) walnut halves**
1 teaspoon (5 mL) dried thyme (or 2 teaspoons fresh)
1/2 teaspoon dried oregano
1/4 teaspoon dried rosemary (or 1/2 teaspoon fresh, minced)
1/3 cup (40 g) dried cranberries, finely chopped
1 tablespoon (15 mL) ground flax
2 tablespoons (30 mL) water
2 1/2 teaspoons (12.5 mL) sherry vinegar
3/4 to 1 teaspoon fine sea salt, to taste
Freshly ground black pepper, to taste

For the Cranberry-Pear Sauce:

2 cups (210 g) fresh or frozen cranberries
1 large (230 g) ripe pear, peeled and finely chopped
1/2 cup (125 mL) pure maple syrup
Small pinch fine sea salt

INSTRUCTIONS

Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.
Add the oil to a large pot and turn heat to medium. Finely chop the mushrooms until they’re roughly the size of peas. Add chopped mushrooms to the pot along with minced garlic and a pinch of salt. Stir until combined. Sauté for about 6 to 8 minutes, until the water from the mushrooms cooks off, reducing heat to low if necessary to prevent burning.
Meanwhile, tear the kale into large pieces and place into a food processor. Pulse (do not process) the kale until finely chopped (pieces roughly the size of almonds), being careful not to overprocess it. Remove and place into a bowl for later.
To the processor (no need to clean it out!), add the rolled oats. Process the oats until they’re finely chopped and resemble coarse flour, about 30 seconds.
Add the drained lentils and walnuts to the processor bowl with the oat flour. Pulse the mixture, stopping to check on it every few pulses, until it’s coarsely chopped. Be sure not to overprocess it into a paste as you still want a lot of texture and crunchy walnut pieces. Set aside.
To the pot with the mushrooms and garlic, add the herbs and sauté for 30 seconds until fragrant. Stir in the kale and chopped dried cranberries, then turn off the heat.
Stir the flax and water together in a small cup (no need to let it sit).
Now add all of the food processor contents, vinegar, and flax mixture to the pot. Stir until thoroughly combined. The dough should be heavy and dense. Add salt and pepper to taste.
With lightly wet hands, shape and roll about 14 to 15 balls, roughly 3 to 4 tablespoons of dough each. Place them on the prepared baking sheet about two inches apart.
Bake for 22 to 24 minutes, until golden on the bottom and firm to touch. Remove and let cool for 5 minutes.
While the Bread-Free Stuffing Balls are baking, make the Cranberry-Pear Sauce. Add the cranberries, pear, maple syrup, and salt to a medium pot. Bring to a low boil over high heat and then reduce to medium. Simmer uncovered for 10 to 20 minutes until thickened. Use a potato masher to mash up the pear near the end of cooking, if desired.
Leftover balls can be refrigerated in an airtight container for a few days. To reheat, add oil to a skillet and fry over medium heat, tossing occasionally, until heated through.

Check out the Oh She Glows site for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

3-Ingredient Chia & Quinoa Flatbread (Vegan)

10/6/2020

Adapted from Oh She Glows - Packed with protein, these easy chia and quinoa flatbreads make the perfect healthy base for all your favourite toppings! This is a great basic flatbread that you can jazz up with delicious toppings.

INGREDIENTS

1 cup (160 g) uncooked quinoa
2 cups (500 mL) plus 3/4 cup (180 mL) water, divided
3 tablespoons (30 g) chia seeds
2 tablespoons (30 mL) virgin coconut oil or olive oil
3/4 teaspoon fine sea salt

TOPPINGS

Avocado Hummus Toast (Oh She Glows Every Day, p. 39)
10-Spice Roasted Chickpeas
DIY Burrito Bowl (the spicy black bean topping would be amazing on these!)
Golden Red Lentil Dal
Nutrient-packed Guacamole (The Oh She Glows Recipe App: iOS/Android)
Perfect Roasted Chickpeas (The Oh She Glows Cookbook, p. 220)

INSTRUCTIONS

Rinse and drain the quinoa in a fine mesh sieve and transfer to a medium pot. Add 2 cups of water, stir, and bring it to a low boil. Reduce heat to medium, cover with a tight-fitting lid, and cook for 13 to 16 minutes until the water is absorbed and the quinoa is fluffy. After cooking, remove the lid to let the steam escape and remove the pot from the element.
While the quinoa is cooking, preheat the oven to 350°F (180°C) and line a very large baking sheet (or 2 medium baking sheets) with parchment paper. If using 2 baking sheets, position 2 oven racks near the centre of the oven.
Stir the chia seeds, coconut oil (or olive oil, if using), and salt into the cooked quinoa until combined. Now add the remaining 3/4 cup water and stir again. It should look like a “soupy” quinoa mixture. Cool for 2 to 3 minutes.
Spoon this mixture into a large food processor and process for about 30 seconds (allowing steam to escape) until the quinoa is 50% broken down. There should still be some texture to the dough, and it’ll look like a thick, sticky paste with bits of quinoa throughout.
Scoop 1/4-cup mounds of dough onto the prepared baking sheet(s) several inches apart. You should have 9 mounds. Lightly oil your hands (to prevent sticking) and press down on each mound with the palm of your hand until the dough forms a small round shape, approximately 5 inches in diameter and no more than 1/8-inch thick. Shape the edges with your fingers so the circles are even. Grease your hands as needed to prevent sticking.
Transfer the baking sheet(s) to the preheated oven and bake for 20 to 23 minutes until the edges are lightly firm to the touch. Using a spatula, carefully transfer each to a cooling rack where they’ll firm as they cool. Add your desired toppings (see headnote for ideas) and enjoy!
Storing: You can refrigerate leftover flatbread in a sealed bag for 3 to 4 days or store in the freezer for up to 1 month. The uncooked dough also freezes and thaws beautifully.

Recipes We Love

Pumpkin Hummus

Bread-Free Stuffing Balls

3-Ingredient Chia & Quinoa Flatbread (Vegan)

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