Five spice powder is one of the essential seasonings for much of Chinese cooking and infuses broths with a balanced mixture of sweet, savoury, and peppery flavour.
1 lemon grass stalk
3 cups (750 mL) low-sodium chicken broth
1/2 oz (14 g) dried shiitake mushrooms
2 in (5 cm) piece ginger, peeled and thinly sliced
1 Tbsp (15 mL) low-sodium soy sauce
1 1/2 tsp (7 mL) Chinese five spice powder
1/4 tsp (1 mL) red chili flakes
2 tsp (10 mL) sesame oil
6 oz (170 g) udon noodles (choose soba noodles for a wheat-free option)
1 Tbsp (15 mL) grapeseed oil or peanut oil
1 lb (450 g) boneless, skinless organic chicken thighs, sliced into 1 in (2.5 cm) pieces
2 cups (500 mL) snow peas, ends trimmed
4 or 5 baby bok choy, leafy parts only
3 green onions, thinly sliced
1/4 cup (60 mL) cilantro
1 Tbsp (15 mL) sesame seeds
Slice off tough end of lemon grass and discard. Cut remaining lemon grass into 2 in (5 cm) pieces and smash each piece. Bring lemon grass, broth, mushrooms, ginger, soy sauce, five spice powder, and chili flakes to a boil in medium saucepan. Turn off heat, stir in sesame oil, and set aside for at least 30 minutes.
Prepare noodles according to package directions. Drain, rinse well, and set aside.
Heat grapeseed or peanut oil in wok or large skillet over medium-high heat. Add chicken and cook until no longer pink, about 5 minutes. Remove chicken from pan and set aside. Add snow peas to pan and heat until tender, about 2 minutes. Add bok choy and green onions and heat just until bok choy has slightly wilted.
Remove lemon grass from broth and reheat to just under a simmer. If noodles have stuck together, rinse under cold water to loosen. Divide noodles, chicken, and vegetables among serving bowls. Spoon broth overtop and garnish with cilantro and sesame seeds.
Each serving contains: 388 calories; 30 g protein; 14 g total fat (3 g sat. fat, 0 g trans fat); 38 g total carbohydrates (12 g sugars, 5 g fibre); 486 mg sodium
Source: "Oodles of Noodles", alive #377, March 2014
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.