2 yellow or red beets
1/2 cup (125 mL) pearl barley
2 1/2 cups (625 mL) chicken or vegetable stock
1/4 cup (60 mL) dark brown sugar (or Sucanat)
1/2 cup (125 mL) walnuts, coarsely chopped
1 - 18 oz (500 g) bag mixed mesclun greens
1 medium yellow zucchini
1/2 small red onion
1/3 cup (80 mL) extra-virgin olive oil
2 Tbsp (30 mL) fig balsamic vinegar
1/2 cup (125 mL) crumbled goat cheese
Place unpeeled beets in pot and cover with water. Bring to a boil. Cover, reduce heat to medium, and gently boil until tender when pierced with a fork, about 30 to 45 minutes. Drain and cool. Peel and cut into small dice. Set aside.
Combine barley and stock in saucepan. Bring to a boil. Cover, reduce heat to medium, and gently boil until barley is tender to the bite, about 30 to 40 minutes. Be careful not to cook barley dry. When barley is tender, place in a sieve and rinse under cold running water until brought to room temperature. Drain well and place in small bowl. Set aside.
Spray a baking sheet with oil. Set aside. Place sugar in a small, heavy-bottomed saucepan. Heat over high heat, stirring with a wooden spoon until melted. Sugar will turn into a golden syrup. Remove from heat and quickly stir in walnuts until evenly coated with syrup. Continue to work quickly and spread nuts out on baking sheet. Place aside to cool.
Wash and spin-dry lettuce greens. Place on a large, shallow platter. Using vegetable peeler, thinly slice zucchini lengthwise into ribbons. Thinly slice onion and cut into halves. Scatter zucchini and onion over greens, along with diced beets and cooked barley. Break up candied nuts and scatter over top.
Whisk oil and vinegar together in small bowl to blend. Drizzle over salad and gently toss together. Sprinkle with cheese and serve.
Each serving contains: 355 g calories; 10 g protein; 25 g fat (6 g sat. fat, 0 g trans fat); 24 g carbohydrates; 3 g fibre; 273 g sodium
source: "Whole Grains = Smart Foods", alive #331, May 2010
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.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.