This colourful, nutrient-rich salad is chock full of flavonoids—phytochemicals that give many plants their vibrant hues. To create a vegetarian version of this hearty meal, simply omit the chicken and add extra adzuki beans or pumpkin seeds for additional protein and zinc. This recipe also provides an abundance of monounsaturated and omega-3 fats, which are extremely beneficial for heart health.
2 small free-range cooked chicken breasts, chopped (about 10 oz/284 g, meat only)
1 green pepper, cored, seeded, and chopped
1 red pepper, cored, seeded, and chopped
1 very small red onion, minced
1 cup (250 mL) canned adzuki beans or black beans, drained and well rinsed
1 1/2 cups (350 mL) frozen organic corn kernels, thawed
1/2 cup (125 mL) chopped cilantro (watercress also works well)
3 Tbsp (45 mL) camelina oil
2 Tbsp (30 mL) low-sodium soy sauce
2 tsp (10 mL) peeled and grated fresh ginger
1 Tbsp (15 mL) coconut or rice vinegar
1/4 cup (60 mL) roasted pumpkin seeds, shelled
Pea shoots or other microgreens or sprouts,
for garnish (optional)
Place chicken, peppers, onion, beans, corn, and cilantro in large salad bowl. Stir well to combine.
Whisk all dressing ingredients together in separate bowl or in glass cruet. Pour over salad and mix well.
Divide mixture evenly onto 4 salad plates, or into 4 salad bowls. Top each with roasted pumpkin seeds and a handful of shoots or sprouts, if using. Serve with pita chips for an added crunch.
Each serving contains: 385 calories; 27 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 6 g fibre); 324 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
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.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.