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Spelt Pasta with Oven-Roasted Tomato Sauce

Serves 4.


    Spelt Pasta with Oven-Roasted Tomato Sauce

    Give canned tomatoes a gourmet makeover by roasting them. Not only does this increase their levels of lycopene (an antioxidant that has been shown to reduce the impairment of cells), but it also brings out a richness mimicking the intensity of a fresh summer tomato—at any time of year.



    Top with Parmesan cheese or your favourite protein for a more substantial main.


    Spelt Pasta with Oven-Roasted Tomato Sauce


    • 2 - 28 oz (795 g) cans whole plum tomatoes
    • 1 onion, roughly chopped
    • 4 garlic cloves, peeled and left whole
    • 3 Tbsp (45 mL) extra-virgin olive oil
    • 1/2 tsp (2 mL) salt
    • 1 lb (450 g) spelt spaghetti or gluten-free spaghetti
    • 1/2 cup (125 mL) sliced fresh basil


    Per serving:

    • calories607
    • protein22g
    • fat12g
      • saturated fat2g
      • trans fat0g
    • carbohydrates113g
      • sugars11g
      • fibre4g
    • sodium342mg



    Preheat oven to 325 F (160 C). On large baking sheet, combine tomatoes, onion, garlic, oil, and salt. Roast for 1 1/2 to 2 hours, mixing once, until mixture begins to dry out. Transfer to food processor and pulse once or twice, keeping sauce chunky.


    Bring large pot of water to a boil. Cook pasta according to package directions, drain, and add back to pot along with sauce. Toss over medium-low heat until heated through. Serve with a scattering of fresh basil.



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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.