This is one of my favourite summertime recipes, filling and well balanced with veggies, protein, and good fats. Use lots of fresh lemon juice for a refreshing zip.
3 to 4 cups (750 mL to 1 L) cooked pearl or pot barley
1/4 cup (60 mL) extra-virgin olive oil
1/4 cup (60 mL) lemon juice
3 cups (750 mL) fresh tomatoes, roughly chopped
2 cups (500 mL) fresh parsley, finely chopped
1/2 cup (125 mL) red onion, finely diced
1 14-oz (398-mL) can chick peas, drained
1 tsp (5 mL) sea salt
Rinse the cooked barley with cold water to cool. Drain well. In a small jar, mix together the olive oil and lemon juice. Shake well. In a large bowl, gently fold all the ingredients together, starting with the fresh tomatoes, parsley, and herbs, and finishing with the dressing. The salad should have a lovely shine. Drizzle with extra olive oil if required.
Per serving: 109.6 calories; 3.0 g protein; 2.0 g total fat (1.7 g saturated); 20.9 g carbohydrates; 2.5 g fibre; 103.0 mg sodium
source: "Fire Up Your Summer Menu", alive #298, August 2007
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.