One of my favourite salads from our Cuisine Canada Gold-award-winning cookbook Ultimate Foods for Ultimate Health … and don’t forget the chocolate! This vegetarian main course can be served either cold or hot.
1/4 lb (125 g) uncooked whole grain pasta
4 cups (1 L) red cabbage, shredded
1 large carrot, grated
1 red pepper, diced
4 cups (1 L) broccoli florets
1/4 cup (60 mL) natural organic crunchy peanut butter
2 Tbsp (30 mL) rice vinegar
2 Tbsp (30 mL) water
2 Tbsp (30 mL) sodium-reduced soy sauce
2 Tbsp (30 mL) honey
1 Tbsp (15 mL) chili-garlic sauce
2 Tbsp (30 mL) fresh lime juice
1/4 cup (60 mL) peanuts
1 cup (250 mL) fresh cilantro, chopped (optional)
1 green onion, chopped (optional)
Cook pasta according to the package directions.
In medium bowl, whisk together peanut butter, rice vinegar, water, soy sauce, honey, chili-garlic sauce, and lime juice until blended.
To serve cold
Toss shredded cabbage, grated carrot, diced red pepper, and broccoli florets into large bowl; set aside. Pour dressing over veggies.
By this time the spaghetti should be cooked; drain. Add to veggies and toss until everything is well coated. Refrigerate until well chilled, either 3 hours or overnight.
To serve hot
Heat large frying pan over medium heat. Add 1 Tbsp (15 mL) organic canola oil and sauté broccoli for 1 minute. Add cabbage and sauté for 1 minute. Add carrot and red pepper; sauté until all veggies are tender crisp. Add hot cooked pasta and toss with dressing. Stir until well coated and serve.
At serving time divide the salad equally between 4 plates and sprinkle each serving with 1 Tbsp (15 mL) peanuts. If you decide to go with the Asian flavours, sprinkle each with 1/4 cup (60 mL) of cilantro and 1/4 of the green onion. Serves 4.
Each serving contains: 350 calories; 14 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 46 g carbohydrates; 9 g fibre; 465 mg sodium
source: "Pasta to the rescue", from alive #320, June 2009
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.