Farro is a flavourful ancient grain with a mildly nutty flavour and pleasing chewy texture. This is a hearty dish and makes enough for four, but any leftovers probably won’t be around for long.
3 Tbsp (45 mL) plain low-fat yogourt
1/2 tsp (2 mL) honey
1/2 tsp (2 mL) ground cumin
2 cups (500 mL) water
3/4 cup (180 mL) farro
Sea salt to taste
12 cherry tomatoes
2 cloves garlic, still in skins
1 small fennel bulb, thinly sliced
1 tsp (5 mL) extra-virgin olive oil
1/2 tsp (2 mL) each sweet smoked paprika and dried oregano leaves
1 orange, peeled and cut into segments
For dressing, place yogourt in bowl. Grate orange and add 2 tsp (10 mL) grated orange peel to yogourt. Squeeze in juice from orange. Stir in honey and cumin.
For the salad, pour water into saucepan and stir in farro and a pinch of salt. Bring to a boil, then reduce heat. Cover and simmer, stirring occasionally, until all the water is absorbed and grains are cooked but slightly chewy, 18 to 20 minutes.
Meanwhile, toss cherry tomatoes, garlic, and fennel with oil. Season with smoked paprika, dried oregano, and salt to taste. Place in small casserole dish, uncovered, and roast in preheated 450 F (230 C) oven until tomatoes start to burst and fennel and garlic are browned, about 15 minutes.
Add roasted vegetables (except garlic) to farro. Squeeze garlic from papery skins onto cutting board. Using the flat side of a large knife, mash to form a paste. Stir into dressing, then pour dressing over farro. Add orange segments and stir to mix evenly. Garnish with fresh fennel fronds.
Each serving contains: 106 calories; 4 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 24 g carbohydrates; 4 g fibre; 45 mg sodium
source: "Tapas for Two", alive #340, February 2011
Pears and chocolate make for a very natural friendship and play together beautifully in this plant-based, dairy-free cake. This cake is dense and rich, with a medley of spices, and enhanced by just a hint of espresso powder, which allows that chocolate flavour to shine through. In addition to slices of pears being laid on top, this cake employs some pear purée to add moisture and sweetness to the slightly nutty texture provided by the whole wheat flour. Pear primer A firm pear such as Bosc, recognizable by its distinctive dusty brown skin, is perfect for this dish. When eaten raw, Bosc pears are crisp and not too sweet. When baked, this variety softens up and its flavours are enhanced, but it maintains its characteristic long-necked, graceful shape. Unlike a Bartlett pear, which turns from green to bright yellow when ripe, Bosc pears don’t change much in colour when ripe. Give it a little nudge with your thumb near the neck of the pear and it will give slightly—that’s how you know you’ve got a ripe one. Compared to other pears, Bosc will still be quite firm.
Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.
Luscious figs loaded onto hearty flatbread make a satisfying breakfast or brunch. They’re sweet and delicious when paired with savoury cinnamon-flavoured crunchy pumpkin seeds and tart goat cheese. And, with a dough enriched with whole wheat flour, hempseeds, and nigella, these flatbreads are sure to be satisfying. They’re also chock full of fibre and protein, and with 6 mg of iron, you’ll be on your way to 31 percent of the recommended daily value. A freezer favourite By making dough in advance and freezing, you can make these individual flatbreads part of your routine for days when you don’t have much time. Simply portion dough individually right after mixing, allow it to rise in the fridge for 8 to 10 hours, and then freeze in individual containers. To thaw an individual ball of dough, 24 hours before you wish to use it, remove the container from the freezer and allow it to thaw in the refrigerator. At least an hour before baking, allow dough to come up to room temperature outside of the fridge.