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
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.
Treat yourself to a steak dinner, using tofu instead of meat. The tangy chili-spiked marinade does double-duty as a finishing sauce and transforms otherwise bland tofu into a dish that’ll sound your taste buds’ fire alarm. Bird’s eye pepper would be a good substitute for habanero if needed. Dousing the fire If you find yourself with a mouth on fire after taking a bite of a chili-infused dish, don’t try to douse it with water. Instead, reach for a glass of milk. The protein casein in dairy is known to help subdue the flame. Water won’t help nearly as much.