The flavour of this no-fuss soup only gets better after a day or two, and it also freezes well. Consider serving with crostini.
1 Tbsp (15 mL) grapeseed oil
2 leeks, thinly sliced
2 garlic cloves, diced
1 Tbsp (15 mL) fresh ginger, minced
4 cups (1 L) low-sodium vegetable broth
2 cups (500 mL) frozen peas
2 cups (500 mL) frozen broccoli florets
1 medium potato, diced
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) cayenne
Salt and pepper to taste
Juice of 1/2 lemon
1 cup (250 mL) plain, low-fat Greek yogourt
Heat oil in large saucepan over medium heat. Add leeks and cook 3 minutes. Add garlic and ginger; cook 1 minute more. Add vegetable broth, peas, broccoli florets, potato, thyme, cayenne, and salt and pepper. Bring to a boil, reduce heat, and simmer covered for 20 minutes or until potato is tender.
Stir in lemon juice and purée in blender until smooth, in batches if necessary. Return to pot and stir in yogourt; heat through. Do not boil or yogourt will curdle.
Each serving contains:
221 calories; 14 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 35 g carbohydrates; 8 g fibre; 258 mg sodium
source: "Frozen Fruits & Vegetables", alive #351, January 2012
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.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.