Chewy spelt holds up wonderfully in salads, and this one is sure to become your new go-to picnic or potluck option. Mackerel contains a boatload of heart-healthy, brain-nourishing omega-3 fats. Take the extra step of parboiling the potatoes to shorten their roasting time considerably. This ensures that the outsides don’t become crispy well before the interiors are cooked through. If making this salad ahead of time, it’s best to toss the greens in just before serving so they don’t become soggy.
To expedite the process of preparing large, slow-cooking grains such as spelt and Kamut, try soaking them overnight. This will slash the simmering time by about 25 percent.
Place spelt and 3 cups (750 mL) water in saucepan. Bring to a boil, reduce heat to low, and simmer covered until grains are tender, about 50 minutes. Drain well.
Meanwhile, place potatoes in separate large saucepan, add enough water to cover by 1 in (2.5 cm), and boil until slightly tender, about 15 minutes. Drain, and when cool enough to handle, slice potatoes in half and any larger ones into quarters.
Preheat oven to 400 F (200 C). Toss potatoes with 2 tsp (10 mL) oil and salt. Spread out on baking sheet and roast until crispy and fork tender, about 20 minutes.
In large bowl, toss together spelt, potatoes, mackerel, green onion, capers, and greens. In small bowl, whisk together 2 Tbsp (30 mL) olive or camelina oil, lemon juice, mustard, horseradish (if using), and black pepper. Toss dressing with salad. Serve garnished with dill.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.