Serve this as part of an antipasti platter, on top of grilled rustic multigrain bread, or alongside baked or grilled fish or chicken. Bell peppers, especially red ones, are a rich source of vitamin C. Peppers also pack a good amount of vitamin A and dietary fibre.
2 red peppers
2 yellow peppers
1 Tbsp (15 mL) capers, drained
3 anchovy fillets, rinsed and chopped
1 garlic clove, peeled and cut into slivers
4 large basil leaves, roughly torn
1 Tbsp (15 mL) fresh marjoram leaves or 1 tsp (5 mL) dried marjoram
Freshly ground black pepper
1 Tbsp (15 mL) extra-virgin olive oil
1 Tbsp (15 mL) balsamic vinegar
Place peppers on baking sheet and broil, turning frequently, until skin has blistered and blackened, about 15 minutes. Transfer to airtight container, cover, and let steam until cool enough to handle, about 10 minutes. Remove blackened skin as well as the core and seeds. Don’t worry if the peppers fall apart. Slice peppers into thick strips.
When ready to serve, lay peppers on serving platter and sprinkle with capers, anchovies, garlic slivers, basil, marjoram, and black pepper. Drizzle olive oil and balsamic vinegar over top and let sit for at least 10 minutes before serving.
Each serving contains: 85 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 11 g total carbohydrates (3 g sugars, 2 g fibre); 178 mg sodium
source: "Italian Food the Italian Way", alive #366, April 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.