1 Tbsp (15 mL) sunflower, sesame, or pumpkin seeds (for toasting)
1/2 cup (125 mL) bean or mixed sprouts (sunflower, broccoli, or pea shoots)
1/2 cup (125 mL) green cabbage, shredded
1 cup (250 mL) red cabbage, shredded
1 bunch watercress
1 cup (250 mL) carrots, grated
3 to 4 red radishes, cut into half moons
1/2 cup (125 mL) yellow peppers or zucchini, julienned
1/2 to 1 cup (125 to 250 mL) fresh herbs, such as dill, fennel, thyme, parsley, cilantro, or mint, loosely packed (optional)
1/2 cup (125 mL) fresh pomegranate seeds (optional)
1/4 cup (60 mL) cold-pressed extra-virgin olive oil
2 Tbsp (30 mL) cold-pressed sesame oil
3 Tbsp (45 mL) apple cider vinegar or fresh lemon juice
2 Tbsp (30 mL) maple syrup or raw honey
2 to 3 Tbsp (30 to 45 mL) stone ground mustard
2 cloves garlic, minced
1 in (2.5 cm) piece fresh ginger, minced
Lightly toast seeds for topping at 200 F (95 C) or lower to preserve delicate inner oils, for approximately 10 minutes until slightly browned.
In large bowl, combine all salad ingredients, except toasted seeds and pomegranate seeds.
In small bowl, mix oils, vinegar or lemon juice, maple syrup or honey, mustard, garlic, and ginger; adjust to taste.
Before serving, pour dressing over salad and toss gently. Sprinkle with toasted seeds and fresh pomegranate seeds (if desired) and serve.
Each serving contains: 298 calories; 3 g protein; 23 g total fat (3 g sat. fat, 0 g trans fat); 21 g carbohydrates; 4 g fibre; 205 mg sodium
source: "A Fighting Chance", from alive #342, April 2011
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.