This is a simple soup to prepare but has all the components to make it a meal in a bowl.
2 boneless, skinless organic chicken breasts
2 1/2 tsp (12 ml) sesame oil, divided
2 tsp (10 ml) ground coriander
1 tsp (5 ml) Chinese five spice powder
3 cups (750 ml) low-sodium chicken stock
5 cups (1.25 L) water
2 tsp (10 ml) peeled and grated fresh ginger
125 g dried soba noodles
6 shiitake mushrooms
1 lotus root, peeled and thinly sliced
3 tsp (15 ml) white miso paste
6 bok choy, trimmed
4 spring onions, chopped
1/2 cup (125 ml) chopped coriander
Pinches of togarashi (Japanese chilli pepper)
Preheat oven to 350 F (180 C).
Brush chicken with 2 tsp (10 ml) sesame oil and rub with seasonings. Place on baking paper-lined baking tray and bake uncovered in oven for 20 to 25 minutes or until cooked through. Remove and thinly slice. Set aside.
Bring stock, water and ginger to a boil in large saucepan. Add noodles, mushrooms and lotus root and simmer for 2 minutes. Remove a cup of broth to small bowl and whisk in miso paste. Return to saucepan and gently stir to disperse into rest of soup. Add bok choy and simmer for a further 2 minutes or until wilted.
Divide noodles and vegetables among 6 large bowls. Top with slices of chicken. Ladle broth over top. Sprinkle with spring onions and coriander. Add a couple of drops of sesame oil over each with a pinch of togarashi.
Each serving contains: 837 kilojoules; 23 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 24 g total carbohydrates (8 g sugars, 8 g fibre); 567 mg sodium
source: "Marvellous Miso", alive Australia #21, Spring 2014
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.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
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.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.