Clams would also work with this recipe. Brown rice, quinoa, or spelt spaghetti can be used if you can’t find kamut.
1/2 lb (225 g) kamut spaghetti
1 leek, thinly sliced
2 cloves garlic, minced
1/2 cup (125 mL) dry white wine
1 cup (250 mL) cremini mushrooms, sliced
4 medium tomatoes, diced
1/2 tsp (2 mL) red pepper flakes
Salt and pepper to taste
2 lbs (1 kg) mussels, rinsed
1 Tbsp (30 mL) extra-virgin olive oil
1/3 cup (80 mL) flat leaf parsley or cilantro, chopped
Cook spaghetti according to package directions. Drain, reserving some of the cooking water. Put noodles back in the pot and cover to keep warm.
Heat 2 tsp (10 mL) oil in a large skillet. Saute the leek and garlic until they start to soften, about 3 minutes. Add white wine and mushrooms; cook until most of the liquid has evaporated, about 3 minutes. Add the tomatoes, red pepper flakes, salt, pepper, and 1/2 cup (125 mL) reserved pasta water. Simmer until the tomatoes just begin to break down, about 4 minutes.
Add the mussels to the skillet, cover, and cook for 3 to 4 minutes or just until they open. Discard any that stay shut. Add mussels and tomato sauce to the pasta pot and stir to mix.
Divide among serving plates, drizzle with olive oil, and garnish with parsley.
Each serving contains: 477 calories; 37 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 57 g carbohydrates; 7 g fibre; 658 mg sodium
source: "Not Your Average Noodle", alive #335, September 2010
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
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.