The rich, tropical taste of macadamia nuts adds more than deliciousness to this fish dish. Macadamia nuts are a great source of heart-healthy monounsaturated fats, making this dinnertime concoction one ticker-friendly meal.
1/4 cup (60 mL) organic bread crumbs (choose coconut flour for wheat-free option)
3 Tbsp (45 mL) finely crushed macadamia nuts
3 heaping Tbsp (45 mL) finely crushed banana chips
1/4 cup (60 mL) coconut milk
1 1/2 Tbsp (22 mL) low-sodium soy sauce
4 - 5 oz (150 g) wild halibut fillets
2 tsp (10 mL) extra-virgin olive oil or coconut oil
Crush bread crumbs, nuts, and banana chips with rolling pin, or grind in processor. Place mix onto small plate and stir well to incorporate all ingredients.
In another small bowl, combine coconut milk and soy sauce. Dip each halibut fillet into milk and soy sauce mixture, letting excess liquid drip from each fillet before dipping it into bread crumb mix.
Place fish on large plate while heating oil in frying pan. When oil is sufficiently hot (but not smoking), add fish fillets and cook on both sides until golden and crispy and fish is no longer opaque, about 5 minutes on each side.
Serve with yam fries and veggies of choice for a complete meal.
Makes 4 servings.
Each serving contains: 318 calories; 31 g protein; 17 g total fat (6 g sat. fat, 0 g trans fat); 11 g total carbohydrates (3 g sugars, 1 g fibre); 328 mg sodium
source: "Go Bananas", alive #376, February 2014
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
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.