Makes 10 to 12 servings
Make a big batch of this on a Sunday afternoon and then reheat portions throughout the week. Using a slow cooker lets you cook hands free, so you aren’t spending all your spare time in the kitchen. Plus, it fills the house with an aroma similar to apple pie! Steel-cut oats are a good source of fibre and will help keep you feeling fuller longer.
2 1/2 cups (625 ml) organic steel-cut oats
4 cups (1 L) water
4 cups (1 L) milk
2 apples, cored and chopped
1/2 cup (125 ml) dried cranberries
1/2 cup (125 ml) raisins
3 tsp (15 ml) each ground cinnamon and ginger
Lightly brush sides of slow cooker with oil; this will prevent a hard crust from forming.
Combine all ingredients in slow cooker. Cover and set to low. Cook until plump and soft, about 4 to 5 hours. Stir halfway through.
When cooked, spread out on 1 or 2 baking trays to cool. This will help prevent oats from continuing to cook and turning mushy. When cool, scrape into large bowl and refrigerate for up to 5 days.
Reheat in small portions, thinning with milk as needed. Sweeten to taste with maple syrup or honey and top with fresh or frozen berries, sliced bananas or your favourite fruit.
Each serving contains: 1026 kilojoules; 9 g protein; 5 g total fat (2 g sat. fat, 0 g trans fat); 42 g total carbohydrates (15 g sugars, 5 g fibre); 43 mg sodium
source: "Eat Breakfast!", alive Australia #20, Winter 2014
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
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The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.