Makes 6 cups (1.5 L)
This is refreshingly bright and tart with a dark berry finish. Add more mint for a piquant flavour. Pack smart and divide among Mason jars with lids. This makes travelling easy and provides an environmentally friendly, no-waste drinking glass too.
2 1/2 cups (625 ml) blueberries
1 1/2 cups (350 ml) water
1/2 cup (125 ml) palm sugar or organic raw cane sugar
4 mint sprigs
1 cup (250 ml) freshly squeezed lime juice (about 6 to 7 limes)
2 to 3 cups (500 to 750 ml) soda water
Place 2 cups (500 ml) berries in saucepan. Add water and sugar. Bring to a boil over high heat, then reduce to medium. Partially cover and simmer, stirring occasionally, until berries soften and pop, 3 to 4 minutes. Stir in 3 mint sprigs, then remove pan from heat. Let cool, then discard mint. Purée with hand blender. For a smoother texture, strain and discard solids. Return liquid to saucepan and stir in lime juice and soda water.
Divide among 6 large Mason jars (or pour into 1 to 2 Thermos containers). Stir in remaining 1/2 cup (125 ml) blueberries and mint leaves from remaining sprig. Seal jars with lids. Chill until ready to serve.
Each serving contains: 481 kilojoules; 1 g protein; 0.2 g total fat (0 g sat. fat, 0 g trans fat); 30 g total carbohydrates (25 g sugars, 2 g fibre); 23 mg sodium
source: "Splendour in the Grass", alive Australia #22, Summer 2014
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.