Use the best olive oil you can get your hands on for maximum flavour, says David Rocco. This whole grain salad works well warm or cold.
For the spelt
3 Tbsp (45 mL) extra-virgin olive oil
2 cloves garlic, finely chopped
3/4 lb (375 g) spelt
6 cups (1.5 L) vegetable stock, plus extra for sautéing vegetables
For the vegetables
3 Tbsp (45 mL) extra-virgin olive oil
1 red onion, roughly chopped
2 zucchini, sliced
1 sweet red pepper, chopped
1 eggplant, chopped
10 cherry tomatoes, halved
Salt to taste
1 bunch flat-leaf parsley, finely chopped
1 small bunch mint leaves, chopped
Finely chopped walnuts or pine nuts, toasted
For the spelt, heat olive oil in pan over medium-high heat. Add garlic and let brown. Add spelt. Stir it around to toast a little and enhance its nutty flavour. Add half the vegetable stock and stir. Cook about 10 minutes and check back. (You want to cook spelt in stock, but you don’t want it to be soupy, so although I’ve suggested 6 cups (1.5 L), you might need less.) When first half of stock is absorbed, start adding a little more at a time, until spelt is moist and chewy. Don’t worry if there is still a bit of stock in the pot.
For the vegetables, heat olive oil in frying pan. Add onion, zucchini, red pepper, eggplant, cherry tomatoes, and salt to taste. Sauté until vegetables are soft and caramelized. Turn down heat if they are cooking too fast. Resist temptation to add more oil to prevent vegetables from sticking. Instead, add a bit of stock or even a bit of water to help them cook.
Add cooked vegetables to spelt and give it a really good mix. Remove from heat and toss in parsley and mint. Mix well so that herbs are dispersed throughout salad. Set aside and let cool.
When ready to serve, top with some toasted walnuts or pine nuts. Add a drizzle of olive oil, if desired.
Source: "Mama Was Right", alive #323, September 2009
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
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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.
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.