This antioxidant-rich condiment is the perfect accompaniment to veggie burgers, cold meats, cheese platters, and more. If peaches are not available, you can substitute pears and pear vinegar for an equally scrumptious concoction. The piquant, vinegar-rich chutney contains remarkably less salt than similar chutneys or relishes, yet remains full of flavour. It’s obvious why health experts recommend vinegar as a tasty, blood pressure-friendly alternative to salt.
1 1/2 Tbsp (22 mL) extra-virgin olive oil
1 medium red onion, chopped
1 red bell pepper, seeded and chopped
3 garlic cloves, peeled and minced
1 cinnamon stick (about 2 to 3 in/5 to 7.5 cm)
5 or 6 large peaches (about 3 lb/1.5 kg), peeled and chopped
1/3 cup (80 mL) peach vinegar
1/3 cup (80 mL) packed coconut palm sugar (or organic brown sugar)
1/3 cup (80 mL) dark raisins
1 3/4 tsp (9 mL) sea salt
1 piece of fresh ginger (about 1 in/2.5 cm), peeled and grated
3/4 tsp (4 mL) ground cumin
3/4 tsp (4 mL) ground coriander
1/2 tsp (2 mL)) turmeric
1/4 tsp (1 mL) red chili pepper flakes
Heat olive oil in large heavy pot over medium heat. Add onion and red pepper and sauté until onion is golden. Add garlic and cinnamon stick and reduce heat, stirring for 1 to 2 minutes, being careful to not let garlic burn. Add remaining ingredients, mashing down peaches with fork to release juices. Turn up heat slightly until mixture is just simmering; reduce heat to minimum and allow to simmer covered for about 30 minutes, stirring occasionally to prevent sticking.
Discard cinnamon stick when mixture is cooked. Let cool in pan (covered) for about 45 minutes.
Makes about 4 1/4 cups (1.06 L).
Each 1/4 cup (60 mL) serving contains: 53 calories; 1 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 14 g total carbohydrates (10 g sugars, 2 g fibre); 259 mg sodium
source: "Virtuous Vinegar", alive #367, May 2013
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.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.