These Mexican-inspired morsels are sure to be the highlight of any get-together. Creamy avocados and juicy tomatoes make great counterparts to the crispy endive base.
1 cob corn, kernels removed (or 3/4 cup/180 mL corn)
1 cup (250 mL) chopped grape tomatoes
1/4 cup (60 mL) finely diced red onion
1/2 cup (125 mL) chopped fresh cilantro
Juice of 1 lime
1/2 cup (125 mL) thick plain Greek yogurt or sour cream
Generous pinches of ground cumin, coriander, and chili powder
Sea salt and freshly ground black pepper
4 red or green Belgian endives
1 avocado, peeled, pitted, and thinly sliced
Combine corn kernels, grape tomatoes, red onion, and cilantro in bowl. Drizzle with lime juice and gently fold together to coat. Set aside for 15 minutes to marinate.
Combine yogurt or sour cream and seasonings together. Stir and taste. Add more seasonings if you wish. Add to corn mixture and gently fold together to lightly blend.
Separate Belgian endives into individual leaves. Spoon equal amounts corn mixture into each leaf and arrange on narrow platter. Place slice of avocado on top and garnish with cilantro sprig. Serve immediately or refrigerate for no more than an hour.
Each serving contains: 97 calories; 3 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 11 g carbohydrates (3 g sugars, 4 g fibre); 22 mg sodium
source: "Earth Hour Appies", alive #389, March 2015
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.