Delicious (and nutritious!) white foods

There’s no need to shy away from white foods. Not only are many white foods nutritional powerhouses but they are also widely available.

These five recipes are full of vital nutrients, versatile in their presentation, delicious, and easily accessible in wintertime. They will help you rediscover white foods in ways that are familiar and, hopefully, in ways you may not have considered before.

Whipped Ricotta Tartines with Mushrooms and Leeks

These scrumptious and versatile tartines make an excellent snack, lunch, or breakfast. Protein- and calcium-rich, creamy ricotta is whipped up with honey and flavored with parsley and red pepper flakes.

1 cup (250 mL) ricotta
1 Tbsp + 1 tsp (15 mL + 5 mL) honey, divided
1 Tbsp (15 mL) chopped parsley
Zest of one lemon
1 Tbsp (15 mL) fresh lemon juice
1/4 tsp (1 mL) dried red pepper flakes (optional)
2 Tbsp (30 mL) olive oil, divided
4 oz (113 g) white button mushrooms, cleaned and quartered
1 tsp (5 mL) low-sodium soy sauce
1 small leek, about 4 oz (113 g), cut into 1/4 in (0.6 cm) round slices
6 slices of sourdough baguette

In small bowl, combine ricotta, 1 Tbsp (15 mL) honey, parsley, lemon zest and juice, and red pepper flakes (if using). Whip ricotta by hand using whisk or with electric mixer for about 2 minutes, until ricotta is light and creamy. Set aside.

In skillet, heat 1 Tbsp (15 mL) olive oil on medium-high heat. Add mushrooms and cook until brown on all sides, stirring only very occasionally. Add soy sauce to deglaze pan; tip mushrooms onto plate and set aside.

In the same skillet, heat remaining 1 Tbsp (15 mL) olive oil on medium heat. Add leek slices and cook carefully for 1 to 2 minutes each side, turning with palette knife or cake spatula, until tender and browned. Remove from heat.

Spread ricotta onto baguette slices and top with mushrooms and 2 or 3 leek slices. Drizzle tartines with remaining 1 tsp (5 mL) honey and serve.

Serves 6

Each serving contains: 218 calories; 9 g protein; 9 g total fat (3 g sat. fat); 27 g total carbohydrates (6 g sugars, 1 g fiber); 294 mg sodium

White Bean and Sweet Potato Tostadas

The versatility of white beans shines through in this dish, which employs them in two different ways: simmered and then roasted until crispy. The beans crown luscious sweet potato, flavored with sage and thyme, heaped high on crispy tortillas.

2 large sweet potatoes, about 2 lbs (1 kg) total
1 Tbsp + 8 tsp (15 mL + 40 mL) olive oil, divided
3/4 tsp (4 mL) salt, divided
1/2 tsp (2 mL) pepper, divided
1 Tbsp (15 mL) fresh thyme leaves + 1 thyme sprig
2 tsp (10 mL) chopped fresh sage + 2 whole leaves
14 oz (398 ml) can no-added-salt cannellini beans
1 bay leaf
1/2 tsp (2 mL) smoked spicy Spanish paprika
1/4 tsp (1 mL) garlic powder
8 corn tortillas

Preheat oven to 400 F (200 C).

Wash and trim sweet potatoes, leaving peel on. Cut each down the middle lengthwise and rub all over with 1 Tbsp (15 mL) olive oil. Place on baking sheet, cut side up, and sprinkle with 1/4 tsp (1 mL) salt, 1/4 tsp (1 mL) pepper, thyme leaves, and chopped sage. Bake in preheated oven for 50 minutes, turning them to face down halfway through cooking time.

Meanwhile, drain and rinse beans and set 1/2 cup (125 mL) aside to dry in single layer on kitchen towel-lined plate. In small saucepan, place remaining beans with bay leaf, thyme sprig, and sage leaves and add enough cold water to just cover. Heat on medium-low for about 10 to 15 minutes, until warmed through. Time the start so they are ready just as sweet potatoes are finishing in the oven, and keep warm in the hot water, adding 1/4 tsp (1 ml) salt. Pat reserved beans with kitchen towel and season with spicy paprika and garlic powder.

Remove sweet potatoes from oven, remove their skins, and place flesh in large bowl. Toss reserved beans on the same baking sheet, coating them in the remaining oil and herbs. Return baking sheet to oven and bake beans for 15 minutes, until crispy, stirring occasionally.

Brush each tortilla on both sides with 1 tsp (5 mL) olive oil and bake on baking sheets for 5 minutes, or until brown, turning halfway through.

While tortillas are warming, with fork, mash sweet potatoes and cover to keep warm. Drain simmering beans.

To assemble tostadas, divide mashed sweet potato among tortillas, add a few simmered beans, and top with spicy crispy beans. Season with 1/4 tsp (1 mL) salt and 1/4 tsp (1 mL) pepper.

Serves 4

Each serving contains: 373 calories; 12 g protein; 8 g total fat (1 g sat. fat); 66 g total carbohydrates (2 g sugars, 16 g fiber); 248 mg sodium

Coconut Panna Cotta with Lemon Grass, Ginger, and Lime

Fragrant lemon grass, ginger, and lime are time-honored companions for coconut. For best results, select coconut cream (not coconut milk) and look for one that is guar free and has a fat content of around 21 percent.

2 tsp (10 mL) gelatin
1 lemon grass stalk
2 in (5 cm) piece of gingerroot, cut into slices
13 1/2 oz (400 mL) can coconut cream
1/4 cup (60 mL) honey or maple syrup
Zest of 1 lime
1 tsp (5 mL) lime juice
1 Tbsp (15 mL) vanilla extract
Pinch of salt
1/4 cup (60 mL) finely shredded unsweetened coconut

Set aside 4 – 1/2 cup (125 mL) ramekins.

Into glass liquid measuring jug, measure 1/4 cup (60 mL) water. Add gelatin to water and set aside to allow it to bloom.

With rolling pin, bash lemon grass stalk to help release flavors, then add it to medium-sized saucepan with gingerroot, coconut cream, honey or syrup, lime zest, lime juice, vanilla, and salt. Heat on medium-high and bring cream to a boil. To fortify flavors, steep for 15 minutes before straining. Reduce heat and allow to simmer for 1 minute and then remove from the heat.

Strain hot coconut cream liquid into bowl and discard aromatics. Now add small amount of liquid to the measuring jug containing the blooming gelatin and whisk rapidly until smooth. Pour in remaining coconut cream liquid and continue to whisk. Pour mixture from jug into 4 ramekins and refrigerate for 6 hours or overnight until firm.

To serve, release panna cotta from molds by placing ramekins in baking dish with hot water for 30 seconds and then inverting on each of 4 plates. Sprinkle shredded coconut over panna cotta, and zest with additional lime before serving.

Serves 4

Each serving contains: 335 calories; 3 g protein; 27 g total fat (25 g sat. fat); 24 g total carbohydrates (20 g sugars, 2 g fiber); 55 mg sodium

By Helena McMurdo