Oats, radicchio, and ever-so-sweet roasted grapes breathe new life into this staid classic salad. Boasting a chewy texture and nutty flavour, oat groats are the whole grain from which other types of oats are made. To lighten things up, a sweet vinaigrette replaces the old-fashioned mayonnaise dressing. This salad holds up well in the refrigerator, making it a great option for healthy work week lunches.
1 cup (250 mL) organic oat groats
2 cups (500 mL) low-sodium vegetable broth
3 cups (750 mL) red seedless grapes
1 Tbsp (15 mL) extra-virgin olive oil or camelina oil
1/2 cup (125 mL) chopped walnuts
2 celery stalks, thinly sliced
2 cups (500 mL) thinly sliced radicchio
3 oz (85 g) fontina cheese, diced
1 apple, diced
2 Tbsp (30 mL) cider vinegar or white wine vinegar
1 tsp (5 mL) lemon zest
1 shallot, finely chopped
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Heat medium-sized saucepan over medium heat. Add oats and heat, shaking pan often, until fragrant and popping, about 3 minutes. Add broth and bring to a boil. Reduce heat and simmer covered for 30 minutes, or until groats are tender but still chewy. Drain any excess liquid and let cool.
Meanwhile, preheat oven to 400 F (200 C). Toss grapes with oil and spread out on baking sheet. Bake for 15 minutes, or until grapes have softened and begun to burst. Remove from oven and let cool. Reserve juices.
Heat heavy-duty skillet over medium heat. Add walnuts and heat until toasted, shaking pan often.
In large bowl, toss together oats, grapes, walnuts, celery, radicchio, cheese, and apple. In small bowl, whisk together pan juices from roasted grapes, vinegar, lemon zest, shallot, salt, and pepper. Toss dressing with oat salad.
Each serving contains: 475 calories; 15 g protein; 23 g total fat (6 g sat. fat, 0 g trans fat); 59 g total carbohydrates (24 g sugars, 8 g fibre); 342 mg sodium
source: "Raise the Salad Bar", alive #381, July 2014
Inspired by the flavours of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd. Marinating flank steak over several hours tenderizes a cut that starts out tougher than some others but can’t be beat for flavour. The marinade flavours of lemon grass, lime, mint, cilantro, and red chilies shine through and are topped off with a spicy mango dressing. Those enjoying this board can choose to eat salad-style or make lettuce wraps filled with slices of beef and a host of crunchy vegetables. Party perfect If you don’t have a board big enough to accommodate everything, split items between two smaller boards. If you’re serving over a few hours, you can also keep some of the ingredients back from the board, in the refrigerator. This will help you keep the board replenished and looking good as stocks are depleted. Leftover sauce makes a great marinade for coleslaw.
Give veggies and dip a punch of protein with this savoury white bean dip. Roasted garlic gives this dip a mellow but rich flavour. The vegetables can be changed up according to the season, but don’t skip the beautiful Belgian endives. Their slightly bitter flavour makes an excellent contrast to the slightly sweet dip, and they work as a built-in scoop. Make-ahead dip This is a great dip for making in advance. It can be stored in the refrigerator for up to 2 days. However, before serving, allow it to come up to room temperature. This will accentuate the rich flavour.
Arranging salads on a board is a great way to let people choose what they like and build their own bowls according to their tastes. Family and friends can arrange a super hearty grain bowl salad using the protein-packed, iron- and vitamin D-rich ingredients on this board. This salad board takes its cues from a classic Niçoise salad but leans on Asian ingredients and flavour inspirations. Jammy eggs For perfect “jammy” eggs, bring a pot of water to boil. Using slotted spoon, gently submerge eggs, cover, and set timer for 6 1/2 minutes. While eggs are boiling, fill medium-sized bowl with cold water and ice. The minute the time has elapsed, using slotted spoon, remove eggs and place in ice bath. Allow to cool for 3 minutes before serving.
This sweet and savoury brunch board has something for everyone and is tied together by go-anywhere, do-anything buckwheat pancakes flavoured with caraway seeds. These hearty little beauties make a great base for smoked salmon and a creamy caper and chive sauce. Those who fall firmly on the sweet side of things will be equally delighted when their pancakes are piled high with berries or bananas. Serving up Provide plenty of utensils for serving and plates and cutlery for eating to encourage guests to make up their own plates—forks or small tongs for pancakes or smoked salmon, spoons for serving up berries, and small dishes or ramekins (with spoons) for sauce and smaller items such as hempseeds.