A surprising little trick to enhance a good tomato-based broth is allspice or cinnamon.
1 Tbsp (15 ml) extra-virgin olive oil
2 regular cooking onions, peeled and diced
2 celery stalks, finely diced
2 carrots, peeled and finely diced
4 garlic cloves, minced
28 oz (796 mL) can diced tomatoes and juice
4 cups (1 L) low-sodium vegetable stock
2 in (5 cm) chunk of Parmesan rind
2 Tbsp (30 mL) chopped fresh basil
1 Tbsp (15 mL) chopped fresh oregano
1 tsp (5 mL) brown sugar
2 tsp (10 mL) fresh lemon juice
1/2 tsp (2 mL) allspice
Salt and freshly ground black pepper
3 cups (750 mL) shredded Swiss chard
1/2 cup (125 mL) fat-free plain Greek yogurt
Heat oil in heavy saucepan and sauté onion, celery, carrot, and garlic until soft. Do not brown. Transfer to a 4 to 6 L slow cooker along with tomatoes, stock, Parmesan rind, herbs, sugar, lemon juice, and allspice. Cover and cook on low for 8 hours or high for 4 hours.
Remove Parmesan rind and discard. Use immersion blender if you wish soup to be a little creamy. Add salt and pepper to taste.
Fold in chard. Cover and continue cooking for 15 more minutes to wilt chard.
Ladle into bowls and serve with a dollop of yogurt.
Each serving contains: 122 calories; 6 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 18 g total carbohydrates (10 g sugars, 5 g fibre); 282 mg sodium
source: "Slow Cooking", alive #375, January 2014
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.
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.