Injera is an omnipresent spongy and tangy flatbread in Ethiopia that is traditionally prepared in a large ceramic cooking pan. It acts as a communal plate and utensil to be torn into pieces and used to scoop up fragrant stews such as misir wot (Ethiopian lentil stew). You can do the same with this crepe-sized version.
As teff flour ferments, it gives rise to Lactobacillus, beneficial bacteria that may improve digestive health. As they cook, keep the flatbreads warm in a 200 F (100 C) oven, preferably in a single layer. Ethiopian cooks prefer to use ivory teff flour for making injera, but any hue of flour can be used based on what is available in health food stores near you.
1 tsp (5 mL) active dry yeast
1 1/2 cups (350 mL) teff flour
1/2 tsp (2 mL) salt
Juice of 1/2 lemon
Place yeast in large bowl. Heat 1 3/4 cups (435 mL) water in saucepan over low heat until warm to the touch, about 110 F (45 C). Pour water over yeast and stir together. Add teff flour and salt; stir again. Cover bowl with kitchen towel and let sit at room temperature for 12 to 24 hours. When ready to make flatbreads, add lemon juice and whisk contents of bowl until smooth.
Heat a 10 in (25 cm) skillet or well-seasoned cast iron pan over medium-high heat. When a drop of water dances around on skillet surface, reduce heat to medium. Add 1/3 cup (80 mL) batter to centre of skillet and rotate pan in circular motion to spread batter outward into large, thin circle. Heat until surface is covered in small holes and edges begin to brown. Cover pan with lid and heat for additional 2 minutes, or until batter is set and edges begin to curl up. Repeat with remaining batter.
Each serving contains: 226 calories; 8 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 44 g total carbohydrates (0 g sugars, 8 g fibre); 298 mg sodium
Ethiopian Lentil Stew (Misir Wot)
A central ingredient in Ethiopian stews such as misir wot is berbere, a fiery blend of spices including chili, fenugreek, coriander, cinnamon, and ginger. Find it at well-stocked spice shops or make your own using one of the many online recipes available. You can also simply add a few of its key spices to this stew and you’ll surely get a wonderful accompaniment to a platter of teff flatbread.
2 Tbsp (30 mL) unsalted butter
1 medium-sized yellow onion, diced
1/4 tsp (1 mL) salt
3 garlic cloves, minced
1 cup (250 mL) rinsed red lentils
19 oz (540 mL) can diced tomatoes
1 Tbsp (15 mL) berbere spice mix
2 green onions, thinly sliced
Heat a medium-sized saucepan over medium heat. Melt butter in pan and then add onion and salt. Cook onion, stirring occasionally, until soft and golden brown, about 6 minutes. Add garlic and cook for 30 seconds, stirring often. Add lentils, tomatoes, berbere, and 2 cups (500 mL) water to pan and bring to a boil. Reduce heat to medium-low and simmer covered, stirring occasionally, until thickened and lentils are tender, about 35 minutes. Taste and add additional berbere if desired. Serve garnished with green onion.
Each serving contains: 186 calories; 9 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 29 g total carbohydrates (6 g sugars, 5 g fibre); 292 mg sodium
source: "Teff Love", alive #378, April 2014
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
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.
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
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.