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Ancient Grain Porridge

Serves 6.


    Ancient Grain Porridge

    There’s no need to rely on store-bought—making your own cracked grain warm cereal is a cinch. This version will start your day off with plenty of fibre to keep you feeling satisfied all morning long. As they rehydrate, the apple chips infuse the porridge with natural sweetness. You can also top the cooked cereal with a drizzle of maple syrup or add a few splashes of warm milk.


    Raise a toast

    If you want to give this porridge a toasty flavour, before grinding, spread out the grains on a rimmed baking sheet and roast in 325 F (160 C) oven until they’re slightly darkened and fragrant, stirring once, about 12 minutes. Remove from oven, let cool, and then grind.


    Ancient Grain Porridge


    • 1 cup (250 mL) spelt, farro, or Kamut
    • 1 cup (250 mL) steel-cut organic oats
    • 1 tsp (5 mL) ground cinnamon
    • 1/8 tsp (0.5 mL) salt
    • 1 1/2 cups (350 mL) roughly chopped apple chips
    • 1/3 cup (80 mL) hemp hearts
    • 2 cups (500 mL) berries of choice
    • 1/3 cup (80 mL) sliced pecans


    Per serving:

    • calories379
    • protein13g
    • fat11g
      • saturated fat1g
      • trans fat0g
    • carbohydrates62g
      • sugars18g
      • fibre11g
    • sodium59mg



    Place grains, cinnamon, and salt in food processor or high-powered blender container and grind until consistency of coarse flour. Transfer to container and stir in apple chips and hemp hearts.


    To prepare porridge, for each serving, combine 1/2 cup (125 mL) grain mixture with 1 1/4 cups (310 mL) water in small saucepan. Bring to a boil, reduce heat to medium-low, and simmer partially covered for 8 minutes, or until grains are tender and mixture is creamy, stirring often. Serve topped with pecans and berries.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.