A recipe for you and your microbiome
Do you love Thanksgiving—and dream of turkey dinners all year long? You’re in luck, because this recipe by The Gut Girl, Marlies Venier, is a quick and easy substitute. Not to mention, turkey is full of protein and a great source of iron, potassium, and zinc.
Recipe by Gut Girl, Marlies Venier, excerpted (adapted) from The Secret Life of Your Microbiome (New Society, 2017) by Alan C. Logan, ND, and Susan L. Prescott, MD, PhD.
Preheat oven to 350 F (180 C).
In blender, add navy beans, half of milk, turmeric, coriander, and salt. Pureu0301e until smooth. Add remainder of milk and broth.
In nonstick frying pan over medium heat, sauteu0301 turkey in batches until lightly browned. Transfer to large casserole dish.
Add remaining ingredients to casserole dish, including pureu0301ed bean mixture. Stir well to incorporate and bake for 25 to 30 minutes.
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.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.