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
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.