Perfect for Meatless Monday, this vegetarian riff on the typical taco salad is spicy, creamy, and 100 percent healthy. Chunky ground walnuts take on a similar texture to ground beef, but without all the saturated fat.
Pack it up: In order to keep your salad from getting soggy, always layer Mason jar salads from wettest ingredients at the bottom to driest at the top—it’s the golden layering rule.
Swap it out: Feel free to use whatever ingredients you have in your fridge or pantry in this versatile salad (shredded carrots, celery, navy beans, etc.), but just keep in mind the golden layering rule.
1/4 cup (60 mL) plain, low-fat Greek yogourt
1/4 cup (60 mL) vegan mayonnaise or reduced-fat mayonnaise
1/4 cup (60 mL) skim milk or milk alternative
Zest from 1 lime
Juice from 1/2 lime
1 Tbsp (15 mL) extra-virgin olive oil
1/2 tsp (2 mL) agave nectar or honey
1/4 tsp (1 mL) cumin
Pinch of salt
1 Tbsp (15 mL) finely chopped cilantro (optional)
Walnut Meat and Salad
1 cup (250 mL) walnut halves
1 tsp (5 mL) cumin
3/4 tsp (4 mL) chili powder
1 tsp (5 mL) extra-virgin olive oil
1 tsp (5 mL) low-sodium soy sauce or shoyu
1 cup (250 mL) black beans
1 cup (250 mL) frozen corn kernels, thawed
1 avocado, diced
2 cups (500 mL) halved grape tomatoes
4 cups (1 L) mixed baby greens
To make dressing, combine all ingredients in bowl and whisk until smooth. Set half aside for Tuesday’s lunch and refrigerate.
Meanwhile, to make walnut meat, add walnut halves to food processor and pulse to break up into large chunks. Add cumin, chili powder, olive oil, and soy sauce to food processor and pulse until walnuts pieces are small but still chunky and mixture resembles ground beef. Do not overprocess.
To assemble salads, clean and dry 4 large Mason jars. Split dressing among jars. Layer remaining ingredients as follows, splitting up among all 4 jars: black beans, corn, avocado, tomato, walnut meat, and greens.
Seal jars and place in fridge for up to 2 days (will keep up to 4 days without avocado).
To eat, shake up ingredients and eat directly out of jar, or pour into large bowl and toss.
Makes 4 salads.
Each serving contains: 423 calories; 13 g protein; 29 g total fat (4 g sat. fat, 0 g trans fat); 35 g total carbohydrates (8 g sugars, 11 g fibre); 121 mg sodium
source: "Resolve to Brown Bag It", alive #363, January 2013
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.