Archives for posts with tag: almonds

Kale saladIf you have never tried raw kale, then here is your chance! I borrowed this recipe from Chef John on foodwishes.com, which might be my new favourite recipe site (check it out; you won’t be disappointed).

Salad ingredients:

1 head green kale, washed and chopped
1 persimmon, sliced
1 apple, sliced thin
2 seedless oranges, cut into segments (aka supremes)
1/4 cup chopped almonds

Dressing ingredients:

1/2 tsp dijon mustard
1 tsp orange zest
1/2 tsp cumin
2 tsp orange juice
2 tbsp rice vinegar (or white wine, apple cider, or sherry vinegar)
3 tbsp olive oil
salt and pepper to taste

Directions:

Place the kale, fruit and almonds in a large bowl. Shake the dressing ingredients in a jar, or whisk together in a small bowl. Toss the salad with the dressing. Serves 4.

Nutrition (per serving or 1/4 of the recipe):

  • Calories: 234
  • Carbs: 25 g
  • Protein: 5 g
  • Fat: 14 g
  • Fibre: 5 g
  • Vitamin C: 250% DV
  • Iron: 14% DV
  • Calcium: 17% DV
  • Vitamin A: 86% DV

Modify this colorful salad by using pecans instead of almonds or sliced fresh grapes in place of  the dried fruit. For a vegan-friendly version, use extra olive oil instead of the mayonnaise (or use a vegan mayo).

Ingredients:

2 cups chopped broccoli (about 1 head)

1/2 cup shredded carrot

1/4 cup sliced almonds

1/4 cup dried fruit (such as raisins or cranberries)

2 tbsp hemp hearts

2 tsp mayonnaise

1 tsp olive oil

2 tsp apple cider vinegar or lemon juice

1 tsp honey or maple syrup

salt and pepper to taste

Directions:

Mix the broccoli, carrot, almonds, dried fruit and hemp hearts together in a medium sized bowl. In a small dish, mix the mayonnaise, olive oil, vinegar and honey. Add salt and pepper to taste. Add the dressing to the broccoli mixture and stir to coat. Makes about 3 cups of salad.

Nutrition (per 1 cup or 1/3 of the recipe, made with raisins and honey):

  • Calories: 180
  • Carbs: 17 g
  • Protein: 6.2 g
  • Fat: 11 g
  • Fibre: 3.7 g
  • Iron: 1.2 mg (9% DV)
  • Folate: 42 mcg (11% DV)
  • Calcium: 63 mg (6% DV)

I love cooking with apples! The aroma of apples baking in the oven reminds me of the delicious homemade apple pies my mom makes. This apple crumble is high in fibre and can be made gluten-free (if a gluten-free flour is used) and vegan-friendly (if oil is used in place of butter).

Filling:

  • 4 large apples, (peeling optional), cored and sliced
  • 1 cup fresh or frozen blueberries (or other berries)

Crumble:

  • 1/3 cup brown sugar (or less if you prefer)
  • 1/3 cup flour (any type)
  • 1/2 cup almonds, ground (or 1 cup pre-ground)
  • 1 tsp cinnamon
  • pinch of salt (if using oil or unsalted butter)
  • 1 tsp vanilla or almond extract
  • 4 tbsp butter or vegetable oil
  • 2 tbsp flax seeds (optional)

Directions:

Place the apples and blueberries into an appropriately sized baking dish.  In a separate bowl, mix the ground almonds, flour, brown sugar, cinnamon, salt, and flax seeds. Mix in the butter or oil and the extract. Spoon the mixture over the fruit. Bake at 350°F (175°C) about 40-50 minutes, or until the fruit is bubbling and soft and the topping is golden brown. Makes 6 servings.

Nutrition (per serving, made with butter, flax seeds and whole wheat flour):

  • Calories: 325
  • Carbs: 49 g
  • Protein: 4.6 g
  • Fat: 15 g
  • Fibre: 7.7 g
  • Magnesium: 62 mg (20% DV)
  • Calcium: 64 mg (6.4% DV)
  • Iron: 1.2 mg (8% DV)
  • B vitamins: B1 (9% DV), B2 (17% DV), B3 (7% DV), B6 (10% DV)
DV= recommended daily value