Sunflower Sesame Spread Makes 2 1/4 cups (560 mL) Commercial sunflower seed butter can be expensive. Here is a way to make your own spread that combines two seeds that are rich in protein, iron, zinc, and vitamin E: sunflower and sesame seeds (in the tahini). This...
Limey Avocado Dip Makes 1 cup (250 mL) Many Mexican foods are low in fat—black beans, chili beans, corn, tomato products, and tortilla shells, for instance. Avocados are the exception. They add a creamy, soothing, and colourful touch to a meal or festive occasion....
Heart-Healthy Hummus Makes 2 1/2 cups (625 mL) Originating in the Middle East, hummus is popular worldwide thanks to its nutritional profile and excellent taste. This soothing version can be a staple and perhaps even rival your jar of peanut butter. It is a thoroughly...
Gee Whiz Spread Makes 2 cups (500 mL) Here's a tasty, easy-to-make spread, without the saturated fat and cholesterol of cheese. It's rich in protein, minerals, and B vitamins, and low in fat. It's great on crackers, in sandwiches, and in combination with veggie...
Black Bean, Corn, and Avocado Salsa Makes 3 1/2 cups (875 mL) Black beans are pivotal to the cuisines of Central and South America, Mexico, the Caribbean, and Cuba, where these delicious beans are practically a daily staple. This hearty salsa has a Mexican influence,...
Black Bean Chipotle Dip Makes 2 cups (500 mL) Black beans have a slightly earthy taste that is reminiscent of mushrooms. These beans often are combined with assertive flavours, like the chipotle pepper in this recipe. Keep this dip or spread in your refrigerator ready...
Wild Mushroom Ragout in Puff Pastry Shells Serves 8 COST: $0.29 Per 3 pieces Calories: 56 Fat: 4g Carbohydrates: 4g Protein: 1g Fiber: 0g Sugar: 0g Sodium: 165mg 24 pieces frozen puff pastry hors d’oeuvre shells 1 tablespoon unsalted butter 2 cups (about 1⁄2 pound)...
Walnut Asparagus “Egg” Rolls Yields 15 egg rolls COST: $1.24 Per 1 egg roll Calories: 219 Fat: 10g Carbohydrates: 31g Protein: 5g Fiber: 3g Sugar: 1g Sodium: 89mg 1 bunch asparagus 2 avocados, pitted 1⁄2 onion, minced 1 teaspoon lime juice 1 tablespoon soy sauce 1...
Vegan Tzatziki Yields 11⁄2 cups COST: $1.16 Per 1⁄2 cup Calories: 75 Fat: 3g Carbohydrates: 7g Protein: 3g Fiber: 1g Sugar: 4g Sodium: 10mg 11⁄2 cups vegan soy yogurt, plain 1 tablespoon olive oil 1 tablespoon lemon juice 4 cloves garlic, minced 2 cucumbers, grated or...
Vegan Chocolate Hazelnut Spread Yields 1 cup COST: $0.92 Per tablespoon Calories: 148 Fat: 11g Carbohydrates: 9g Protein: 3g Fiber: 3g Sugar: 6g Sodium: 1mg 2 cups hazelnuts, chopped 1⁄2 cup cocoa powder 1⁄2 cup powdered sugar 1⁄2 teaspoon vanilla 4 tablespoons...
