Nuts are a great addition to salads, as they provide a crunchy textural contrast. Fibre- and protein-rich beluga lentils make this salad thoroughly satisfying. Walnut oil’s toasty flavour is a powerful addition to dressing, but you can also use extra-virgin olive oil, sesame oil, or almond oil. If desired, you may replace smoked trout with smoked salmon or mackerel.
2/3 cup (160 mL) black beluga lentils
6 cups (1.5 L) tender greens, such as baby spinach, baby kale, and/or arugula
3 radishes, thinly sliced
1 yellow bell pepper, thinly sliced
1 apple, chopped
6 oz (170 g) smoked trout, broken into chunks
1/2 cup (125 mL) almonds, preferably toasted, sliced
3 Tbsp (45 mL) walnut oil
Juice of 1/2 lemon
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) black pepper
Place lentils and 2 1/2 cups (625 mL) water in medium sized saucepan. Bring to a boil, reduce heat to medium-low, and simmer for 20 minutes, or until lentils are slightly tender. Don’t let them become too soft. Drain and let cool.
In large bowl, toss together greens, radish, yellow bell pepper, and apple. Divide salad among serving plates and top with lentils, smoked trout, and almonds. In small bowl, whisk together walnut oil, lemon juice, salt, and pepper. Drizzle walnut dressing over salad.
Each serving contains: 386 calories; 23 g protein; 20 g total fat (2 g sat. fat, 0 g trans fat); 33 g total carbohydrates (7 g sugars, 14 g fibre); 203 mg sodium
source: "Go Nuts", alive #372, October 2013
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.
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.