Besides its deliciously rich flavour, it’s a smart idea to choose dark chocolate, as it contains more antioxidants. Be sure to read the label and choose bars that are 70 percent cocoa or more. This is a great recipe for people who don’t love baking but want to make a decadent treat.
7 oz (200 g) 70% dark chocolate, chopped
1 tsp (5 mL) finely chopped grated lime peel
1/2 cup (125 mL) coarsely chopped dried blueberries*
1/4 cup (60 mL) finely chopped shelled pistachios
*Note: this recipe also works well with cherries.
Line baking sheet with parchment paper and stash in freezer or fridge while preparing bark (chocolate will set faster if the pan is cold).
Melt chocolate in double boiler or small metal bowl set over pan of simmering water. Stir often. When completely melted, stir in lime.
Retrieve baking sheet from freezer or fridge. Tip chocolate mixture into centre of parchment and spread out into rectangle. Sprinkle with blueberries, then pistachios. Let cool completely or refrigerate until firm. Break into 12 pieces.
Makes 12 servings.
Each serving contains: 113 calories, 2 g protein; 7 g total fat (4 g sat. fat, 0 g trans fat); 10 g total carbohydrates (8 g sugars, 2 g fibre); 10 mg sodium
source: "Cookie Swap!", alive #362, December 2012
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.