Serves 6 to 8
Quinoa is also a complete protein, and when sprouted—as opposed to cooked—a 1/2 cup (125 ml) serving contains 21 per cent of the recommended daily amount of iron and more potassium than a banana. It also contains large amounts of vitamin B6, thiamine and riboflavin. More importantly, it’s slightly nutty and bitter, so it pairs well with umami-rich miso and sweet maple syrup, honey or agave nectar.
1 cup (250 ml) sprouted quinoa
1/2 cauliflower, grated (about 3 cups/750 ml)
1/2 cup (125 ml) dried currants, cherries or raisins
1 cup (250 ml) chopped parsley
stalk celery, diced
spring onions, thinly sliced (white and pale green parts only), divided
2 Tbsp (40 ml) miso (any kind)
3 tsp (15 ml) rice vinegar or apple cider vinegar
garlic clove, peeled
Zest and juice of 1 lemon, about 1/4 cup (60 ml)
2 tsp (10 ml) maple syrup, honey or agave nectar
1/4 tsp (1 ml) freshly ground black pepper
2 tsp (10 ml) extra-virgin olive oil or sesame oil
Each serving contains: 808 kilojoules; 6 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 37 g total carbohydrates (15 g sugars, 6 g fibre); 355 mg salt
source: "Sprouting Out All Over", alive Australia, Autumn 2013
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.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.