3 Tbsp (45 mL) extra-virgin olive oil
1 large cooking onion, peeled and diced
2 large cloves garlic, finely minced
4 large sweet red peppers, roasted, seeded, and diced
1 to 2 Tbsp (15 to 30 mL) tinned chipotle pepper, packed in oil, minced
1 - 14 oz (398 mL) can fire-roasted tomatoes in their juices, diced
2 Tbsp (30 mL) fresh basil, finely chopped
1/2 tsp (2 mL) granulated sugar (or Sucanat)
Sea salt and freshly ground black pepper
1 lb (450 g) whole grain pasta such as spaghetti or rotini
1/2 cup (125 mL) plain goat cheese, crumbled
Heat oil in saucepan. Add onion and garlic, and saute until soft and clear, but not browned. Stir in peppers, 1 Tbsp (15 mL) minced chipotle, and tomatoes, and cook over medium-low heat until flavours have blended, about 15 minutes. Stir often. Add more chipotle if you wish. Add basil, sugar, and salt and pepper to taste. Set aside.
Add pasta to a large pot of boiling salted water. Boil until done as you like, about 12 minutes. Drain well and shake off as much water as you are able. Return to the pot and fold in roasted pepper and chipotle sauce. Top with crumbled goat cheese.
Makes 4 to 6 servings.
Each serving contains: 263 g calories; 9 g protein; 12 g fat (4 g sat. fat, 0 g trans fat); 30 g carbohydrates; 3 g fibre; 136 g sodium
source: "Whole Grains = Smart Foods", alive #331, May 2010
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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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.