Sustainable and inexpensive sardines pack a serious nutritional wallop, which includes a boatload of omega fats and vitamin D. Raisins add desirable sweetness that complements the licorice notes of fennel.
1/2 cup (125 mL) walnut pieces
1 medium carrot, shredded
1 tsp (5 mL) lemon zest
2 garlic cloves, chopped
Salt and pepper, to taste
3 Tbsp (45 mL) extra-virgin olive oil
Whole grain ciabatta bread or whole grain baguette
2 tins sardines packed in water, drained
1/3 cup (80 mL) golden raisins
1 fennel bulb, very thinly sliced
1 cup (250 mL) fresh parsley
Add walnuts, carrot, lemon zest, garlic, salt, and pepper to bowl of food processor. Process until well combined. With machine running, pour in olive oil and mix until mixture holds together.
Slice ciabatta or baguette into 4 - 6 in (15 cm) pieces and slice each piece in half lengthwise. To assemble, spread walnut mixture on each slice of bread and top half the slices with sardines, raisins, fennel, and parsley. Place remaining 4 slices of bread on top.
Each serving contains: 492 calories; 23 g protein; 27 g total fat (3 g sat. fat, 0 g trans fat); 43 g carbohydrates; 8 g fibre; 548 mg sodium
source: "The Humble Sandwich", alive #347, September 2011
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
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