This nutrition-packed salad makes a superb side dish. Spelt berries are a chewy whole grain that can be found in many bulk aisles.
1 1/2 cups (350 mL) spelt berries
3 medium carrots, diced
2 green onions, thinly sliced
1 bunch flat-leaf parsley, roughly chopped
1 cup (250 mL) dried cranberries
1/2 cup (125 mL) sunflower seeds
1/4 cup (60 mL) apple cider
2 Tbsp (30 mL) extra-virgin olive oil
Juice of 1/2 lemon
1/4 tsp (1 mL) cumin
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Place spelt berries and 3 cups (750 mL) water in medium saucepan. Bring to a boil, reduce heat and simmer, covered for 40 minutes, or until tender. Drain and let cool.
Place carrots, green onion, parsley, cranberries, and sunflower seeds in large bowl. Mix in spelt berries.
In small bowl whisk together cider, extra-virgin olive oil, lemon, cumin, salt, and pepper.
Pour cider mixture over salad and mix well.
Each serving contains:
294 calories; 8 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 54 g carbohydrates; 7 g fibre; 129 mg sodium
Source: "Cranberries + Carrots," alive #348, October 2011
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
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