3 1/3 cups (830 mL) 100 percent whole wheat flour
1/2 cup (125 mL) wheat germ
1/2 cup (125 mL) quick-cooking oatmeal
1/4 cup (60 mL) raw bran
1 Tbsp (15 mL) granulated sugar (or Sucanat)
1 Tbsp (15 mL) fresh rosemary, chopped
1 Tbsp (15 mL) baking powder
1 tsp (5 mL) baking soda
1 tsp (5 mL) salt
3/4 tsp (4 mL) freshly ground black pepper
1 3/4 cup (430 mL) buttermilk
1/4 cup (60 mL) extra-virgin olive oil
1 egg white, whisked
1 1/2 cups (350 mL) shelled frozen edamame beans, thawed
1/2 cup (125 mL) frozen peas. thawed
1/4 cup (60 mL) vegetable stock or water
1/4 cup (60 mL) fresh minced flat leaf parsley
2 large cloves garlic, minced
3 Tbsp (45 mL) extra-virgin olive oil
2 Tbsp (30 mL) tahini paste
Freshly squeezed juice of 1 lemon
1/2 tsp (2 mL) sesame oil
1/2 tsp (2 mL) Dijon mustard
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) freshly ground black pepper
To make bread, preheat oven to 375 F (185 C). Position rack in centre of oven. Heat oil until warmed.
Combine flour, wheat germ, oatmeal, bran, sugar, rosemary, baking powder, baking soda, salt, and pepper in large bowl. Stir to blend.
Combine buttermilk and warm oil and pour over flour mixture in bowl. Stir with spatula just until flour mixture is moistened; it will appear quite dry. Transfer dough to a floured surface
and gently knead until dough comes together, about 7 turns. Do not overmix or bread will become tough during baking.
Divide dough in half and form each into a 6 in (15 cm) oval loaf. Place on ungreased baking sheet, leaving about a 5 in (12 cm) space in between. Brush with egg white and sprinkle with freshly ground black pepper. Slash the tops. Bake in preheated oven for about 45 minutes. Dough should be golden and sound hollow when lightly tapped. Cool on a rack for 30 minutes. Bread is deliciously crumbly. Slice and serve warm.
To make hummus, place edamame beans in food processor or blender fitted with a metal blade. Add remaining ingredients and pulse on and off, occasionally scraping down sides of the bowl with spatula until mixture is as smooth as you like. Add a little more oil and more salt to taste, if you wish.
Serve hummus with warm soda bread.
Makes 2 soda loaves (12 slices) and 12 servings (2 cups/500 mL) hummus.
Each serving of bread contains: 205 calories; 8 g protein; 6 g fat; (1 g saturated fat, 0 g trans fat); 33 g carbohydrates; 6 g fibre; 342 g sodium
Each serving of hummus contains: 70 calories; 2 g protein; 6 g fat (1 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 110 g sodium
source: "Whole Grains = Smart Foods", alive #331, May 2010
A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.
Up your omega-3 intake with these easy-to-make salmon parchment pockets. The sockeye fillets are first rubbed with a marinade of juniper berries, citrus zest, and garlic before being enclosed in parchment. Juniper has a strong and piney flavour and lends a unique tang to this dish. It also contains antioxidants with anti-inflammatory properties. Be sure to capture the juices that arise during steaming. No mortar and pestle? Crush juniper berries by laying them between two sheets of parchment and bashing them gently with a rolling pin.
Escarole is a bitter green that stands up to heat and is suitable for grilling, braising, or using in soups. In this salad, it’s broiled with radishes before being dressed in a sweet, garlicky dressing that cuts the bitterness. Escarole is high in folate (vitamin B9), important in red blood cell formation, and vitamin A, important in immune function and eye health. Like kale and other cruciferous vegetables, it’s also very high in vitamin K, which assists in blood clotting. Bitter green substitutes If you can’t find escarole, use frisée (also called curly endive), mustard greens, or radicchio. Romaine also stands up to heat well and makes a good substitute, but it lacks the characteristic bitterness of the others.
In Japan, it’s a custom to eat kabocha squash on the day of the winter solstice as a symbol of good health. In fact, kabocha squash contains cancer-fighting antioxidants such as beta carotene and lutein. It’s also full of fibre and vitamins A and C. We’ve made a roasted version dressed in a sweet and tangy marinade that’s sprinkled with sesame seeds before roasting in the oven. The remaining marinade, full of ginger, tamari, and red pepper flakes, is used as a dressing to further flavour the squash. Know your squash You’ll recognize kabocha squash by its dark green rind and round shape. Its yellowish-orange flesh is sweeter than other types and has been likened to a cross between sweet potato and pumpkin. The rind is quite hard but is edible when cooked. Wash squash well and take care while cutting. You can microwave the whole squash for 4 to 5 minutes prior to cutting to help soften the rind and make things a bit easier.