White Bean, Olive, and Thyme Spread Makes 2 1/4 cups (560 mL) Common white beans include navy, great northern, and cannellini (white kidney) beans. These often are used in soups, casseroles, and baked with tomato sauce. Try any of these white beans in this spread and...
Whole-Wheat Pancakes Makes eight or nine 4-inch (10 cm) pancakes These light pancakes are free of eggs, dairy, and (if you wish) soy. Serve them with your choice of toppings, such as Apple Cinnamon Topping, fresh fruit, or maple syrup. 1 cup (250 mL) whole-wheat...
Blueberry Mince Tart or Pie Filling Makes 8 cups (2 L) filling, for 30 tarts or two 8-inch (20 cm) pies Blueberries and cranberries are combined in this mouth-watering, light tart or pie filling. If you use frozen blueberries, the yield will be a little less because...
Savoury Black Bean Soup Makes 6 cups (1.5 L) Black beans are a staple legume in Latin American and Caribbean countries, and their popularity has spread across North America. Here is a tasty recipe that combines flavours from Europe, Mexico, and the Caribbean. This...
Mashed Parsnips and Apple with Toasted Walnuts Makes 3 cups (750 mL) Parsnips are similar to potatoes in nutritional value but there are a few differences. Potatoes contain a little more protein, whereas parsnips have more fibre and natural sugar. This recipe is a...
Rosemary Gravy Makes 3 1/2 cups (875 mL) Can vegetarian gravy taste outstanding? Yes! You'll find that the familiar Thanksgiving seasonings of rosemary, thyme, and sage make this aromatic gravy a welcome feature at festive meals. This gravy incorporates a roux, a...
Kamut, Tomato, and Avocado Salad Makes 4 1/2 cups (1.125 L) Kamut is a trademark name for an ancient grain that is a close relative to durum wheat—the wheat used for making pasta. Some people with sensitivities to wheat find that they can tolerate Kamut or spelt (see...
French Lentils with Fennel and Lemon Makes 6 cups (1.5 L) Lentils have a mild earthy flavour and contain good amounts of protein, iron, and many of the B vitamins, while being very low in fat. The best lentils for this recipe are the small, delicate French green...
Oriental Dressing Makes 1 1/4 cups (310 mL) Rice vinegar has a delicate flavour and about half the acidity of other vinegars. The intriguing blend of flavours in this low-fat dressing in part comes from the Chinese five-spice powder, composed of cinnamon, fennel, star...
Walnut, Olive, and Sun-Dried Tomato Tapenade Makes 1 1/4 cups (310 mL) Tapenade is a spread that originates in the French region of Provence and is traditionally made with olives and capers. In this recipe, the substitution of walnuts for most of the olives reduces...
Scrambled Tofu Makes 2 1/2 cups (625 mL), enough for 2 to 3 servings Turmeric adds an appealing yellow colour to this tasty, high-protein dish. It resembles scrambled eggs but is cholesterol-free. For breakfast, serve it with whole-grain toast and juice or a hot...
Blueberry Cornmeal Muffins Makes 12 muffins What better choice for brunch, lunch bags, or afternoon or evening tea than muffins that are delicious and good for you? Use a combination of unbleached or all-purpose flour and whole-wheat pastry flour, as here, or use a...