First created in Dijon, France, creamy Dijon-style mustard has an assertive yet refined flavour that can gussy up sauces and salad dressings. It’s most often a mixture of yellow and more pungent black mustard seeds that is produced according to strict French guidelines. Poaching chicken breasts, which have a tendency to dry out during cooking, is a great way to keep the meat deliciously moist. This salad can serve double duty as an elegant dinner entree or a nutritious workweek lunch.
3/4 cup (180 mL) black beluga lentils
1 lb (450 g) boneless, skinless, free-range, organic chicken breast
1/2 tsp (2 mL) sea salt, divided
6 cups (1.5 L) salad greens
2 apples, thinly sliced
1 red bell pepper, thinly sliced
1/2 English cucumber, thinly sliced
1/3 cup (80 mL) chopped mint
3 oz (85 g) soft goat cheese, crumbled
1/3 cup (80 mL) chopped walnuts
2 Tbsp (30 mL) cider vinegar
2 Tbsp (30 mL) creamy Dijon mustard
2 Tbsp (30 mL) honey
1 garlic clove, finely chopped
1 shallot, finely chopped
1/4 tsp (1 mL) turmeric
1/4 tsp (1 mL) black pepper
1/4 cup (60 mL) extra-virgin olive oil
In medium saucepan, combine lentils and 3 cups (750 mL) water. Bring to a boil, reduce heat, and simmer until tender, about 25 minutes. Drain and let cool to room temperature.
To poach chicken, place breasts and 1/4 tsp (1 mL) salt in pot large enough so that chicken lies flat in one layer. Add enough water to completely cover chicken by about 1 in (2.5 cm). Bring water to a very slight simmer with just a few bubbles breaking the surface. Reduce heat to medium-low, partially cover, and cook for 15 minutes, or until meat is cooked through. Adjust heat as needed during cooking to maintain a slight simmer. Remove chicken from water and slice thinly.
In large bowl, toss together lentils, chicken, salad greens, apples, red bell pepper, cucumber, mint, goat cheese, and walnuts.
In small bowl, whisk together cider vinegar, mustard, honey, garlic, shallot, turmeric, black pepper, and remaining salt. Slowly whisk in olive oil.
Divide salad among serving plates and drizzle mustard dressing over top.
Each serving contains: 404 calories; 29 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 34 g total carbohydrates (14 g sugars, 11 g fibre); 380 mg sodium
from "Cooking with Mustard", alive #365, March 2013
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
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.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.