From dark leafy greens to brightly coloured squash drizzled with a creamy avocado dressing, this dish is the quintessential heart-healthy meal.
This dish is a chameleon—you can create easy and delicious options by simply switching it up with other ingredients you have on hand. Sub carrots for squash and spinach or Swiss chard for kale. Plus, any variety of toasted nuts can be used for crunch.
In large bowl, combine cauliflower florets and halved Brussels sprouts. Drizzle with 2 Tbsp (30 mL) olive oil and add salt and pepper. Toss together to evenly coat. On baking sheet, spread out in even layer and bake in centre of oven for 20 minutes. Stir a couple of times.
In same large bowl, without cleaning, combine diced butternut squash with 1 Tbsp (15 mL) olive oil. Toss to coat. When cauliflower and Brussels sprouts have baked for 20 minutes, scatter squash overtop and stir in. Return to oven and continue to bake for 20 more minutes, stirring occasionally, roasting vegetables until they are done as you like. Reduce oven temperature to 325 F (175 C).
In large bowl, place baby kale and top with roasted vegetables. Lightly toss together to slightly wilt kale. Set aside.
Place pepitas on oiled warm roasting pan and stir to lightly coat. Toast in 325 F (175 C) oven for 5 to 10 minutes or until they begin to pop. Remove and set aside.
In high-speed blender, combine 1/3 cup (80 mL) oil along with remaining ingredients, except apple. Whirl until creamy. Season dressing with a little salt and pepper to taste, if you wish.
To serve, fold apple slices into roasted vegetables and kale. Transfer to serving platter. Scatter toasted pepitas overtop and drizzle with creamy avocado dressing. Serve warm or at room temperature.
This recipe is part of the Heartfelt Foods collection.
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
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.