Undeniably, this is comfort food in a bowl. This method of scrambling eggs will keep them moist and light, nothing like those uninspiring dry, rubbery eggs. Taking the time to roast the tomatoes amplifies their sweetness, while a touch of basil-infused oil adds bright, fresh flavour.
1 cup (250 mL) long-grain brown rice
1/4 tsp (1 mL) salt, divided
1/2 cup (125 mL) packed fresh basil
1/4 cup (60 mL) + 1 tsp (5 mL) extra-virgin olive oil or camelina oil
2 cups (500 mL) cherry tomatoes
2 garlic cloves, chopped
1 Tbsp (15 mL) unsalted butter
6 large free-range eggs
3/4 cup (180 mL) shredded mozzarella
2 Tbsp (30 mL) finely chopped chives
1 cup (250 mL) cooked or canned black beans
2 cups (500 mL) baby spinach
Place rice and 1 1/2 cups (350 mL) water in medium saucepan. Bring to a boil, add 1/8 tsp (0.5 mL) salt, reduce heat to low, and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand covered for 10 minutes. Fluff rice with fork.
Place basil, 1/4 cup (60 mL) oil, 2 Tbsp (30 mL) water, and a pinch of salt in blender. Blend until smooth, wiping down the sides of container as needed. Pour into fine-mesh sieve set over bowl and press down with spatula to extract as much oil as possible. Discard solids.
Preheat oven to 400 F (200 C). In large bowl, toss together tomatoes, garlic, 1 tsp (5 mL) oil, and 1/8 tsp (0.5 mL) salt. Place on baking sheet and cook until softened and beginning to shrivel, about 12 minutes.
Break eggs into bowl. Melt butter in frying pan over medium heat. When butter foams, add unbeaten eggs to pan. Season with black pepper, then beat eggs continuously with wooden spoon, gently scraping cooked egg from the bottom of the pan as you go. Just before eggs are done, stir in cheese and chives.
Divide rice among bowls and top with an equal amount of beans, spinach, eggs, and tomatoes. Drizzle basil oil over top.
Each serving contains: 450 calories; 19 g protein; 24 g total fat (7 g sat. fat, 0 g trans fat); 41 g total carbohydrates (3 g sugars, 5 g fibre); 313 mg sodium
source: "Rice Bowls", alive #385, November 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.
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.