These scrumptious pita pockets provide 76 percent of the recommended dietary allowance (RDA) for vitamin C and half of our daily requirements for calcium. Incorporating these tasty sandwich alternatives into your meal plan will do your body good.
1 - 5 oz (140 g) can sockeye salmon, drained
1 cup (250 mL) plain yogurt
1 medium red pepper, chopped
2 small spring onions, finely sliced
1 large tomato, chopped
1 cup (250 mL) canned kidney beans, drained and rinsed
2 garlic cloves, roasted and diced finely
1 tsp (5 mL) ground cumin
4 small organic whole wheat pita breads
4 oz (112 g) soft goat cheese or feta, crumbled
1/2 cup (125 mL) alfalfa sprouts or pea shoots, for garnish
In large bowl, flake canned salmon with a fork. Add yogurt, chopped vegetables, beans, garlic, and cumin. (Note: an extra 1/2 tsp (2 mL) ground cumin can be added if you prefer it extra spicy.)
Slice pita bread in half to form “pockets.” Fill pita pockets with salmon mixture. Top with crumbled cheese and alfalfa sprouts or pea shoots.
Each serving contains: 409 calories, 35 g protein; 15 g total fat (6 g sat. fat, 0 g trans fat); 35 g total carbohydrates; (7 g sugars, 7 g fibre); 370 mg sodium
Dry red kidney beans
Lectins are plant proteins found in many fruits and vegetables at low levels. They also occur in varying levels in legumes, but the consumption of undercooked dry red kidney beans poses a special health concern. Within several hours, unpleasant digestive issues can arise, including abdominal pain, nausea, vomiting, and diarrhea.
To prevent these unwelcome side effects, be sure to soak dry red kidney beans thoroughly.
source: "Legume Love", alive #388, February 2015
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.