Steaming greens is a great way to preserve their nutrients while making them more toothsome. Cashews add healthy fats and a crunchy textural contrast.
2 Tbsp (30 mL) grapeseed or other neutral-tasting oil
1 Tbsp (15 mL) low-sodium soy sauce
2 tsp (10 mL) sesame oil
2 tsp (10 mL) honey
2 tsp (10 mL) rice vinegar
1 garlic clove, minced
1/4 tsp (1 mL) red chili flakes
1/3 cup (80 mL) unsalted cashews
4 cups (1 L) chopped greens, such as kale, Swiss chard, and/or baby bok choy
2 cups (500 mL) sliced broccoli florets
In small bowl, create dressing by whisking together oil, soy sauce, sesame oil, honey, rice vinegar, garlic, and chili flakes.
In dry skillet, toast cashews until golden, about 3 minutes, stirring often.
Prepare ice bath by filling large bowl with ice and water. Set aside. Place greens and broccoli in steamer tray and steam, covered, over 1 in (2.5 cm) of rapidly boiling water until they are bright green, about 4 minutes. Plunge greens immediately in ice bath and then transfer to colander to drain. Press vegetables gently with paper towel to remove as much water as possible.
Toss greens with dressing in large bowl and top with cashews.
Each serving contains: 243 calories; 7 g protein; 18 g total fat (2 g sat. fat, 0 g trans fat); 19 g total carbohydrates (5 g sugars, 3 g fibre); 190 mg sodium
source: "Full Steam Ahead", alive #363, January 2013
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
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.