In a Jam? {Recipe ReDux}

You may have noticed a food trend using Mason jars to display delicious creations.  At my foodie group last month we enjoyed a fabulous dessert which was displayed perfectly in a small Mason jar.  This month, for my rookie appearance in the Recipe ReDux, the theme is "Raising the Bar on Food in a Jar". 

As the first and only recipe challenge founded by registered dietitians,The Recipe ReDux is focused on taking delicious dishes, keeping them delicious, but making them better for you.   Dietitians taking part each month will share their recipes on the 21st of the month, so be sure to check back often for ideas on making both healthy and delicious food!

 

Knowing that many of my clients want quick and easy meals, I tried to create a salad that can use leftovers and/or planned extras.  You can rinse the chickpeas ahead of time, grill extra peppers the night before, chop your parsley/tomatoes/red onion on the weekend, and cook couscous in a little over 5 minutes.  Grilling the peppers brings out their flavour and adds a touch of sweetness which balances out the onion and fresh parsley flavours.  The lime dressing keeps the salad light and refreshing.

 

Mason Salad

Makes 4 servings

Ingredients

4 Mason jars

2 bell peppers, cored, seeded, halved

1/3 cup red onion, thinly sliced

1 can (540ml, 19 fl oz) of chickpeas, rinsed

1 cup cherry tomatoes, rinsed, halved

1 cup cooked whole wheat couscous, chilled

2 cups of leafy greens (I used baby romaine)

1/4 cup parsley, chopped

1 lime, juiced (reserve fluid for dressing); about 3-4 Tbsp

2 Tbsp olive oil

salt and pepper to taste

Directions

1. Place the peppers soft side down on grill for about 6-8 minutes, turn and continue cooking 3-4 minutes until desired tenderness and grill marks.  Let cool and slice peppers into 1/8-1/4 inch pieces.
2. Rinse, chop, and chill ingredients as above.
3. Start layering in with 1/4 of ingredients in each jar.  Chickpeas, tomatoes, parsley, onions, couscous, peppers, and top with leafy greens.
4. Combine lime juice, olive oil, and salt & pepper. Drizzle dressing on top before serving.
Enjoy!


Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Crunch on this!

Looking for a new snack to change up the 'ol routine?  Earlier this month, I was at the Saskatoon Farmer's Market with a fellow dietitian to celebrate/support Nutrition Month.  I realized that I didn't post the recipe yet, but it's still March (so it's still Nutrition Month).  We served up roasted chickpeas and had many rookie chickpea eaters who were quite impressed.  I know I enjoy experimenting in my kitchen and my guinea pig husband may or may not always be pleased.  He tried these and liked them too.

We made ours with chili powder, cumin, and garlic powder, but just like with popcorn, you can change up your herbs and spices and or used roasted garlic, fresh herbs, honey, etc. to create a different flavour.  This is a great time to try flavours other than salt as well.  There are many recipes out there, but we based ours on Pulse Canada:

Ingredients

1 L (4 cups) cooked chickpeas

OR

2- 540 ml cans (2- 19 fl oz cans) chickpeas, rinsed and drained

45 ml (3 tbsp) canola oil

125 ml (1/2 cup) preferred spices (cajun, curry, garlic...)
______________________________________________________________________________

Directions

PREHEAT oven to 400˚F (200˚C).

COMBINE all ingredients in medium bowl and spread onto parchment paper or greased cookie sheet.

BAKE for 30 minutes. Stir.

BAKE another 20 minutes, stirring every 5 minutes. Let cool and enjoy!
______________________________________________________________________________

Nutrition Facts

Based on a serving of 1/2 cup

Energy: 256 calories

Protein: 9 g

Fat: 13 g

Saturated Fat: 1 g

Carbohydrates: 29 g (10%)

Fibre: 5 g (20%)

Sodium: 8 mg (0%)

Potassium: 330 mg

Vitamin C: 2 mg (3%)

Folate: 149 mcg (68%)

Calcium: 48 mg (4%)

Iron: 3 mg (17%)

Calories from Fat: 46%

It's great way to get a low sodium source of protein into your day as well being as a source potassium, a good source of fibre, and an excellent source of folate.

How will (or do) you flavour yours?

Happy snacking!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com