This menu staple is known for its soupy dressing and highly processed croutons. Here, we’ve swapped out romaine lettuce for nutrient-dense kale and elevated the croutons by using high-fibre pumpernickel. But a stellar Caesar really gets its swagger from a great dressing that should always include egg yolk and those sustainable, briny swimmers known as anchovies. Also consider serving with shavings of high quality Parmesan.
1 large bunch curly kale
2 tsp (10 mL) + 1 Tbsp (15 mL) + 1/4 cup (60 mL) extra-virgin olive oil or camelina oil
4 slices pumpernickel bread
1 large free-range egg yolk
4 oil-packed anchovy fillets, rinsed
2 garlic cloves, chopped
1 tsp (5 mL) Dijon mustard
1/4 tsp (1 mL) black pepper
1/4 tsp (1 mL) red chili flakes (optional)
Juice of 1/2 lemon
Tear kale leaves into bite-sized pieces. Toss with 2 tsp (10 mL) oil and massage with clean hands until tender and slightly wilted, about 2 minutes. Let rest for 15 minutes.
Preheat oven to 350 F (180 C). Cut pumpernickel bread into 1 in (2.5 cm) pieces. Toss 1 Tbsp (15 mL) oil with bread cubes and use your hands to gently squeeze bread so it soaks up oil. Spread out on baking sheet and bake for 12 minutes, until dry and toasty.
Place egg yolk, anchovies, garlic, mustard, pepper, and chili flakes (if using) in blender or mini processor container and pulse until combined. With machine running, slowly drizzle in 1/4 cup (60 mL) oil a bit at a time until fully incorporated. With motor still running, drizzle in lemon juice. Toss dressing with kale.
Divide salad among serving plates and top with croutons.
Each serving contains: 327 calories; 9 g protein; 20 g total fat (3 g sat. fat, 0 g trans fat); 31 g total carbohydrates (0 g sugars, 6 g fibre); 442 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
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.
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.