This highly nutritious version of the age-old common cold elixir will also work to keep you hydrated, which can soothe a sore throat. Other greens, such as kale and chard, work here too.
For maximum nutrition, opt for hulled barley, which contains more of its fibre-rich bran than pearled barley (which has its outer husk removed). Hulled barley takes longer to cook, but soaking the grains for several hours will serve to lessen its cooking time.
Per serving:
In bowl, place barley, cover with water, and soak overnight.
In large saucepan, heat oil over medium. Add onion and salt; heat until onion has softened and begins to brown, about 6 minutes. Add carrots, mushrooms, celery, and garlic to pan and heat for 6 minutes. Stir in tomato paste, thyme, pepper, and chili flakes (if using); heat for 30 seconds. Add wine to pan and boil for 2 minutes.
Place drained barley, chicken, and broth in pan. Bring to a boil, reduce heat to medium-low, and simmer, covered, until chicken is cooked through to an internal temperature of 165 F (74 C), about 30 minutes. Remove chicken from pan and continue simmering until barley is tender, about 10 minutes more.
Shred chicken meat and return to pan along with spinach and vinegar; heat until spinach is wilted. Serve garnished with parsley and cracked black pepper.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.