Steamed Brassicas with Mustard, Capers, and Carrot
This recipe combines fibre-rich brassicas, including broccoli, cauliflower, and Brussels sprouts, with circulation-boosting mustard and heart-healthy extra-virgin olive oil. Steaming is a healthy and quick cooking method that preserves vitamin and mineral content in the vegetables.
1 carrot, coarsely grated
1 Tbsp (15 mL) Dijon mustard
1 Tbsp (15 mL) capers, chopped
1 Tbsp (15 mL) extra-virgin olive oil
1 tsp (5 mL) sherry vinegar
1 cup (250 mL) each small broccoli and cauliflower florets
1/2 cup (125 mL) each red and white cabbage, shredded
1 cup (250 mL) Brussels sprout leaves
Salt and pepper
Combine first five ingredients in medium mixing bowl.
Place broccoli and cauliflower florets on bamboo steamer rack. Put shredded cabbage on separate steamer rack, on top of first rack.
Place racks over pan filled with an inch or two of lightly boiling water and cover top steamer rack with lid. Steam 4 to 5 minutes until veggies are slightly tender yet still crisp.
Add Brussels sprout leaves to top steamer rack, and cook for 1 minute.
Add vegetables to ingredients in mixing bowl and gently combine. Season to taste as desired.
Serves 4.
Each serving contains: 101 calories; 2.6 g protein; 6.6 g total fat (1 g sat. fat, 0 g trans fat); 9.6 g carbohydrates; 3.1 g fibre; 143 mg sodium
source: "Tasty Ticker-Friendly Food", alive #327, January 2010
Steamed Brassicas with Mustard, Capers, and Carrot
Directions
READ THIS NEXT
SEE MORE »
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
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.
Cardamom and Ginger Scented Farro Breakfast Porridge
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.
Chocolate and Orange Chickpea Pudding
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.
Sorghum Tabbouleh with Kale and Navy Beans
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.