You can serve this salad as a main dinner course for a crowd, or toss it together on a lazy Sunday afternoon and you’ll be set for a week’s worth of healthy lunches.
4 tsp (20 mL) grapeseed oil, divided
1 cup (250 mL) oat groats
1 medium onion, diced
2 cups (500 mL) low-sodium vegetable broth
1 lb (450 g) sweet potato, peeled and cubed
2/3 cup (160 mL) roughly chopped hazelnuts
2 medium carrots, finely chopped
2 cups (500 mL) finely sliced kale
1 - 14 oz (396 g) can black beans, drained and rinsed
2/3 cup (160 mL) dried cherries or cranberries
1/2 cup (125 mL) diced feta cheese
1 Tbsp (15 mL) fresh thyme
1/4 cup (60 mL) extra-virgin olive oil
2 Tbsp (30 mL) apple cider vinegar
1 Tbsp (15 mL) honey
1/4 tsp (1 mL) black pepper
1/4 tsp (1 mL) red chili flakes
Heat 2 tsp (10 mL) grapeseed oil in medium-sized saucepan over medium heat. Add groats and cook, stirring often, until toasted, about 3 minutes. Add remaining grapeseed oil and onion; cook for 3 minutes more, stirring often. Add broth, bring to a boil, reduce heat, and simmer covered for 35 minutes, or until groats are tender but still chewy. Drain any excess liquid and let cool.
While oat groats cook, steam sweet potato until tender. In dry skillet over medium heat, toast hazelnuts, shaking the pan occasionally, until browned, about 3 minutes.
In large bowl toss together groats, sweet potato, carrots, kale, black beans, cherries or cranberries, feta, and thyme.
In small bowl, whisk together olive oil, cider vinegar, honey, pepper, and chili flakes. Toss dressing with oat mixture. Serve garnished with hazelnuts.
Each serving contains: 406 calories; 11 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 51 g total carbohydrates (14 g sugars, 10 g fibre); 377 mg sodium
source: "Oats", alive #361, November 2012
Don’t be fooled by the simplicity of this roasted vegetable appetizer platter. High quality ingredients, a variety of textures and colours, fresh herbs, and a flash of lemon make it shine. Not all olive oils and balsamics are created equal Use your good, fruity, cold-pressed extra-virgin olive oil to accompany this appetizer platter, since the quality and flavour will shine through. You can use a more neutral and affordable olive oil for roasting the vegetables, if you prefer. As for the balsamic vinegar, use either an aged one that’s thick and sweet, or reduce a young balsamic in a small saucepan until thick, optionally adding a pinch of sugar to sweeten it (see the oyster mushrooms with caramelized parsnips recipe for helpful directions). A store-bought balsamic glaze that’s already been thickened works as well, but check the ingredients for unwanted preservatives and sweeteners.
Spooned over hearty fall greens such as kale or chard, this delicious side dish can also double as a main meal; its flavours absolutely pop with our zesty herb topping. The beets are packed with amazing nutrients, plus they’re delicious served hot, at room temperature, or cold. Add some crunch This dish is a meal in itself. Scatter toasted pine nuts or pecans overtop for some added crunch.
“One of my favourite stir-fry meals is broccoli beef, so when I found myself with several hundred pounds of Yukon Mountain caribou this past fall, I figured a ’bou backstrap would be an excellent game replacement,” says Cosco. “Paired with a side of rice, this quick game meal is ready to go.” Note to those afraid of cranking the heat: “The pan needs to be ripping hot to give an immediate sear,” says Cosco. Take a deep breath, and go for it. What’s backstrap? Backstrap comes from the caribou’s longissimus dorsi, the muscle that runs along the spine. Beef striploin would be a good substitution for the lean meat, says Cosco. The slices should be cut to the classic length of fajita strips, about 1/2 in (1.25 cm) wide.