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Asparagus Risotto with Goat Cheese and Herbs

Serves 4.


    Asparagus Risotto with Goat Cheese and Herbs

    Asparagus is high in folate and prebiotics (food for probiotics), replacing grains in this verdant take on risotto.


    Tip: To make this a more substantial meal, serve over cooked grains such as quinoa or millet, or pair with a protein.


    Asparagus Risotto with Goat Cheese and Herbs


    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 1 onion, finely chopped
    • 2 garlic cloves, minced
    • 2 - 1 lb (450 g) bunches asparagus (white or green), tough ends removed, finely chopped into rice-sized pieces
    • 1 cup (250 mL) low-sodium vegetable stock
    • 1 cup (250 mL) mixed chopped fresh herbs such as parsley, dill, and basil
    • Zest of 1 lemon
    • 1/2 cup (125 mL) goat cheese, room temperature, crumbled
    • 1/4 tsp (1 mL) ground black pepper
    • Lemon wedges, for serving


    Per serving:

    • calories233
    • protein12g
    • fat16g
      • saturated fat7g
      • trans fat0g
    • carbohydrates16g
      • sugars7g
      • fibre6g
    • sodium192mg



    In high-sided skillet, heat oil over medium. Sauteu0301 onion and garlic for 8 minutes, until softened. Increase heat to medium-high and stir in asparagus and stock. Cook, stirring often, for 5 to 8 minutes, until asparagus is tender.


    Remove from heat and stir in herbs, lemon zest, goat cheese, and pepper. Serve immediately with lemon wedges.



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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.