Pea shoots work particularly well as a garnish for these deconstructed sushi rolls. To add a fanciful touch, consider using Bhutanese red rice or Chinese black rice. For extra protein, incorporate cooked tofu strips, smoked salmon, or cooked shrimp.
1 1/2 cups (350 mL) brown rice
3 cups (750 mL) water
1 cup (250 mL) frozen shelled edamame
3 sheets nori
1 medium carrot, shredded
3 green onions, thinly sliced
1/2 cup (125 mL) orange juice
2 Tbsp (30 mL) yellow miso paste
1 Tbsp (15 mL) fresh ginger, minced
1 Tbsp (15 mL) rice vinegar
1/4 tsp (1 mL) red chili flakes
1 ripe avocado, pitted and cubed
1 cup (250 mL) micro greens
2 Tbsp (30 mL) sesame seeds, preferably toasted
Place rice and water in medium saucepan. Bring to a boil, reduce heat, and simmer covered until tender, about 25 minutes. Remove from heat and cool to
Prepare edamame according to package directions and set aside.
Toast nori sheets one at a time in dry skillet over medium heat until fragrant. Crumble or chop coarsely.
Place cooled rice in large bowl and toss with edamame, nori, carrot, and green onion.
Place orange juice, miso, ginger, rice vinegar, and red chili flakes in blender and blend until smooth. Toss ginger dressing with rice mixture.
Divide among serving bowls and garnish with avocado, micro greens, and sesame seeds.
Each serving contains: 445 calories; 13 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 71 g carbohydrates; 9 g fibre; 344 mg sodium
source: "MIcrogreens", alive #355, April 2012
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.