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.
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 recipe is part of the Hold the Cold collection.
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.