Adding grain to a salad immediately raises salad to a whole new level. It not only adds substance, such as fibre, but also makes a satisfying lunch dish when combined with heart-healthy, delicious greens and fruit. We’ve paired it with a chive dressing. Try drizzling the dressing over grapefruit segments, and you’ll be eating this combo of grapefruit and chives at every opportunity.
In fine-mesh strainer, place groats and thoroughly rinse under cold running water. Drain well. In saucepan, place groats with 2 cups (500 mL) water. Bring to a boil, reduce heat to simmer, and cook, uncovered, for 10 minutes, or until groats are tender. Stir occasionally. When cooked, strain off excess liquid and thoroughly rinse groats with cold water until water runs clear. Transfer to large serving bowl along with arugula, snap peas, grapefruit, apple, and avocado.
In small blender, combine dressing ingredients. Whirl until smooth. Add more seasonings, to taste, if you wish.
To serve, drizzle dressing over salad and scatter with pea shoots and pepitas.
Time crunch? Cook buckwheat ahead and refrigerate or freeze. Bring to room temperature before mixing with remaining salad ingredients.
This recipe is part of the Colour Your Menu collection.
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.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.