Borscht is an incredibly powerful soup. Its rich colour signifies the presence of powerful plant pigments that have been shown to prevent the body from aging, environmental damage, and disease.
1 or 2 small beets
1 small onion
1 medium potato
1 celery stalk
1 cup (250 mL) red cabbage, shredded
2 cups (500 mL) vegetable stock
1 cup (250 mL) tomatoes, crushed
2 cups (500 mL) water
1/2 tsp (2 mL) dill
1/2 tsp (2 mL) caraway seeds
1/8 tsp (0.5 mL) black pepper
2 to 3 Tbsp (30 to 45 mL) natural cane sugar
1 to 2 Tbsp (15 to 30 mL) apple cider vinegar
Using a food processor, grate all the vegetables and place them in a pot with the stock, tomatoes, water, dill, caraway seeds, and pepper. Bring to the boil, reduce heat, and simmer until vegetables are very soft, about 25 to 40 minutes. Add sugar and vinegar, stir, and simmer another 5 minutes. Taste and adjust seasonings and serve. For a more elegant soup, blend before serving. Serves 8 to 10.
Per serving: 91 calories; 2.7 g protein; 0.5 g fat (0.1 g saturated); 22 g carbohydrates; 3.4 g fibre; 84 g sodium
source: "Build Better Food Habits" alive #291, January 2007
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.
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.