Slowly cooking the onion is a simple technique to coax out more of its naturally sweet flavour, making it a perfect counterpoint to the earthy mushrooms in this frittata.
1 Tbsp (15 mL) unsalted butter
1 large yellow onion, thinly sliced
1 lb (450 g) cremini mushrooms, sliced
2 garlic cloves, chopped
8 large free-range eggs
1/3 cup (80 mL) milk or unflavoured rice milk
1 Tbsp (15 mL) fresh thyme or 1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Melt butter in 10 in (25 cm) ovenproof skillet over medium heat. Add onion and cook until translucent, about 5 minutes. Reduce heat to low, sprinkle onion with salt, cover pan, and cook for 30 minutes, stirring occasionally, or until onions are golden.
Preheat oven to 400 F (200 C). Return heat to medium, place mushrooms and garlic in pan, and heat until mushrooms have softened. In large bowl, whisk together eggs, milk, thyme, salt, and pepper. Carefully pour egg mixture into skillet without displacing pan’s contents. Cook for 3 minutes, without stirring. Transfer skillet to oven and bake for 10 to 12 minutes, or until knife inserted into centre leaves a clean cut into eggs and liquid does not fill cut.
Use heatproof spatula to loosen frittata from skillet and slice into wedges to serve.
Each serving contains: 230 calories; 17 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 11 g total carbohydrates (5 g sugars, 1 g fibre); 296 mg sodium
source: "30-Minute Meals", alive #384, October 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.