21
RECIPES
Preparation times are estimates and are
based on the time it takes to prepare, assem-
ble, and cook the ingredients once they have
been gathered from the refrigerator and cup-
board and placed on the counter.
Nutritional analyses are based on number
of servings indicated. If a recipe produces
a range of servings, they are based on the
highest serving yield for that particular recipe.
Appetizers
Fresh Tomato and
Corn Salsa
Makes 1½ cups (375 ml)
1
small onion, peeled, cut into
1-inch (2.5 cm) pieces (about
½ cup [125 ml] pieces)
¼
cup (50 ml) fresh cilantro
1
medium jalapeño pepper,
seeded, cut into 1 inch
(2.5 cm) pieces
2
medium vine ripened tomatoes,
cut into 1-inch (2.5 cm) pieces
1
teaspoon (5 ml) fresh lime juice
½
cup (125 ml) fresh or frozen corn
kernels (frozen kernels do not
need to be thawed)
½
teaspoon (2 ml) kosher salt
Place onion, cilantro and jalapeño in work
bowl fitted with the metal blade. Process until
finely chopped, about 5 seconds. Scrape
work bowl. Add tomatoes and lime juice.
Pulse until tomatoes are coarsely chopped,
about 5 to 7 times. Add corn and salt; pulse
once to just combine. Let stand for 1 hour
before serving to allow flavours to develop.
Serve with chips.
Preparation: 5 – 10 minutes, plus 1 hour for
flavours to develop
Nutritional analysis per tablespoon (15 ml):
Calories 18 (10% from fat) • carb. 4g • pro. 1g • fat 0g
• sat. fat 0g chol. 0mg • sod. 50mg • fiber 0g
Hummus
Serve this popular Middle Eastern sauce with
the traditional pita wedges or as a dip for fresh
vegetable crudités.
Makes 2 cups (500 ml)
¼
cup (50 ml) Italian parsley leaves,
washed and dried
½
strips lemon zest, 2 x ½ inches
(5 x 1.25 cm), bitter white pith
scraped off
½
teaspoon (2 ml) kosher salt
2
small cloves garlic
1
large can (28 - ounce [794 g])
chickpeas, drained, rinsed and
drained again
3
tablespoons (45 ml) tahini
2
tablespoons (30 ml) fresh lemon
juice
5
tablespoons (75 ml) water
1½
teaspoons (7 ml) ground cumin
1½
tablespoons (25 ml) extra virgin
olive oil
Insert the metal blade. Use the pulse to chop
the parsley, 10 to 15 times. Remove and
reserve. Chop the lemon zest with the kosher
salt using the pulse, 10 times. With the
machine running, drop the garlic down the
feed tube; process 10 seconds to chop. Add
the drained chickpeas, tahini, lemon juice,
water, and cumin to the work bowl; process
60 seconds to combine. Scrape the work
bowl. With the machine running, add the olive
oil in a slow steady stream; process until
the hummus is smooth and creamy, about 3
minutes. Add half the chopped parsley; pulse
to incorporate, 5 to 10 times. Allow the hum-
mus to rest for 30 minutes before serving to
allow the flavours to blend. Serve in a shallow
bowl, sprinkled with the remaining chopped
parsley. If desired, drizzle with extra virgin
olive oil.
Variation: Add 3 drained roasted red peppers
with the chickpeas to make Roasted Red
