1 cup (250 mL) quinoa
2 cups (500 mL) water
1/4 tsp (1 mL) salt
1 cup (250 mL) thin green beans, trimmed
2 Tbsp (30 mL) extra-virgin olive oil
2 tsp (10 mL) freshly squeezed lemon juice
1/2 English cucumber, cut into thin julienne strips
1/2 cup (125 mL) dulse fronds or 1/4 cup (60 mL) dulse flakes
2 green onions, chopped
Freshly ground black pepper to taste
Drain and rinse quinoa. Cook quinoa in boiling salted water for 15 minutes or until grains are tender but still crunchy. Rinse in cold water. Drain and set aside.
Blanch beans in boiling water just until bright green but still crisp. Rinse in cold water. Drain and set aside.
Combine oil and lemon juice in large bowl. Whisk to blend. Add quinoa, beans, cucumber, dulse, and green onions. Gently toss together until evenly mixed. Add pepper to taste. Garnish with carrot curls.
Each serving contains: 231 calories; 7 g protein; 6 g fat (0.7g sat. fat, 0 g trans fat); 36 g carbohydrates; 4 g fibre; 405 mg sodium
source: "Show-Stopping Toppers", alive #330, April 2010
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
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.
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