Assertive mustard, smoked salmon and hearty rye bread team up to create an all-grown-up grilled cheese sandwich with sophisticated flair. If desired, low-salt Swiss cheese can replace Gruyère if you’re trying to limit your sodium intake. For more nutritional bang, look for rye bread that lists whole rye flour as the first ingredient instead of wheat flour.
8 thin slices dark rye bread
1 1/2 Tbsp (30 ml) grainy or creamy Dijon mustard
4 oz (115 g) smoked salmon
1 cup (250 ml) sliced roasted capsicum
1 cup (250 ml) grated Gruyère cheese
1 cup (250 ml) rocket
1 1/2 Tbsp (30 ml) unsalted butter, room temperature
Heat cast iron pan over medium heat.
While pan is heating, arrange sandwiches. Lay out 8 slices of rye bread and spread each with an equal amount of mustard. Top 4 slices with smoked salmon, roasted pepper, cheese and rocket. Place remaining bread slices on top, mustard side down and butter tops with half the butter.
Place sandwiches in pan, in batches if necessary, butter side down. Cook until bottom sides of bread are toasted. Spread remaining butter on top side of the sandwiches, flip over and press down on them with spatula. Continue cooking until both sides are toasted.
To serve, slice grilled sandwiches in half.
Each serving contains: 1478 kilojoules; 20 g protein; 17 g total fat (7 g sat. fat, 0 g trans fat); 33 g total carbohydrates (3 g sugars, 5 g fibre); 698 mg sodium
source: "Cooking With Mustard", alive Australia #16, Winter 2013
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.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.