This riff on the classic Italian salad features spelt, a chewy whole grain that delivers healthy amounts of dietary fibre. Cooking the grains in orange juice adds a touch of sweetness, while anchovies bring salty-umami flavour to the dressing. If you want to omit them, simply replace anchovies with about 1/4 tsp (1 mL) salt. If you can’t find mini mozzarella balls, you can use regular fresh mozzarella and chop it into pieces. Also consider serving on a bed of tender salad greens.
1 1/2 cups (350 mL) spelt
2 cups (500 mL) orange juice
2 pints (910 g) grape tomatoes, halved
10 oz (280 g) mini mozzarella balls (bocconcini)
2/3 cup (160 mL) walnut halves, roughly chopped
1/4 cup (60 mL) extra-virgin olive oil or camelina oil
1 cup (250 mL) packed arugula
1/2 cup (125 mL) packed basil
3 to 4 anchovy fillets
1 garlic clove, chopped
2 Tbsp (30 mL) balsamic or red wine vinegar
1/4 tsp (1 mL) black pepper
Place spelt, orange juice, a couple of pinches of salt, and 2 cups (500 mL) water in saucepan and bring to a boil. Reduce heat and simmer, covered, for 45 minutes, or until spelt is tender. Drain very well and set aside to cool.
In large container, toss spelt with tomatoes, mozzarella balls, and walnuts. Place oil, arugula, basil, anchovies, garlic, vinegar, and black pepper in blender or mini food processor container and blend until well combined. If needed, add additional oil to help with blending. Toss arugula dressing with spelt mixture.
Each serving contains: 521 calories; 24 g protein; 32 g total fat (9 g sat. fat, 0 g trans fat); 38 g total carbohydrates (17 g sugars, 6 g fibre); 114 mg sodium
source: "The Lunch Bunch", alive #378, January 2015
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]