Although dubbed the “stinking rose,” garlic mellows as it cooks and gives this hearty recipe a great earthy flavour and a heady aroma. Garlic is also a good source of vitamins C and B6 as well as manganese.
3 Tbsp (45 mL) extra-virgin olive oil or coconut oil, divided
1 large onion, chopped
3/4 lb (350 g) tempeh, cut into bite-sized pieces
1/4 cup (60 mL) white wine
2 Tbsp (30 mL) low-sodium soy sauce or tamari
4 cups (1 L) crimini or shiitake mushrooms, sliced
2 celery stalks, chopped
3 carrots, peeled and chopped
1 Tbsp (15 mL) unbleached all-purpose flour
1 1/2 cups (350 mL) vegetable stock
40 garlic cloves, peeled
2 fresh thyme sprigs
1 bay leaf
1 cup (250 mL) fresh or frozen peas
Freshly ground black pepper, to taste
In large saucepan heat 1 Tbsp (15 mL) olive oil over medium heat. Add onion and sauté, stirring frequently, until very soft and beginning to caramelize, about 15 minutes.
Meanwhile, heat remaining 2 Tbsp (30 mL) olive oil in frying pan over medium heat. Add tempeh and sauté until golden brown on all sides, 8 to 10 minutes. Add wine and soy sauce and, stirring occasionally, cook until liquid is almost completely reduced. Transfer to bowl and set aside.
Once onions have started to caramelize, stir in mushrooms and sauté until starting to brown, about 8 minutes. Stir in celery and carrots and continue to cook another 5 minutes. Sprinkle flour over vegetables and cook, stirring constantly, for 1 minute. Add stock, garlic, thyme sprigs, and bay leaf, scraping up any brown bits on bottom of pan. Bring to a boil, then reduce heat to a simmer, and add tempeh with any juices that have collected in bowl.
Cover and simmer for 30 minutes, stirring occasionally. Uncover and continue to cook until sauce has thickened slightly, about 5 minutes. Stir in peas and cook for 1 minute. Discard thyme sprigs and bay leaf. Season with freshly ground black pepper to taste.
Serve with steamed broccoli and potatoes if desired.
Each serving contains: 271 calories; 15 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 25 g carbohydrates; 3 g fibre; 274 mg sodium
from "Onions, Garlic, and Leeks!", alive #354, 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.