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Oat and Sweet Potato Salad

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    You can serve this salad as a main dinner course for a crowd, or toss it together on a lazy Sunday afternoon and you’ll be set for a week’s worth of healthy lunches.

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    4 tsp (20 mL) grapeseed oil, divided1 cup (250 mL) oat groats1 medium onion, diced2 cups (500 mL) low-sodium vegetable broth1 lb (450 g) sweet potato, peeled and cubed2/3 cup (160 mL) roughly chopped hazelnuts2 medium carrots, finely chopped2 cups (500 mL) finely sliced kale1 - 14 oz (396 g) can black beans, drained and rinsed2/3 cup (160 mL) dried cherries or cranberries1/2 cup (125 mL) diced feta cheese1 Tbsp (15 mL) fresh thyme1/4 cup (60 mL) extra-virgin olive oil2 Tbsp (30 mL) apple cider vinegar1 Tbsp (15 mL) honey1/4 tsp (1 mL) black pepper1/4 tsp (1 mL) red chili flakes

    Heat 2 tsp (10 mL) grapeseed oil in medium-sized saucepan over medium heat. Add groats and cook, stirring often, until toasted, about 3 minutes. Add remaining grapeseed oil and onion; cook for 3 minutes more, stirring often. Add broth, bring to a boil, reduce heat, and simmer covered for 35 minutes, or until groats are tender but still chewy. Drain any excess liquid and let cool.

    While oat groats cook, steam sweet potato until tender. In dry skillet over medium heat, toast hazelnuts, shaking the pan occasionally, until browned, about 3 minutes.

    In large bowl toss together groats, sweet potato, carrots, kale, black beans, cherries or cranberries, feta, and thyme.

    In small bowl, whisk together olive oil, cider vinegar, honey, pepper, and chili flakes. Toss dressing with oat mixture. Serve garnished with hazelnuts.

    Serves 8.

    Each serving contains: 406 calories; 11 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 51 g total carbohydrates (14 g sugars, 10 g fibre); 377 mg sodium

    source: "Oats", alive #361, November 2012

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    Oat and Sweet Potato Salad

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