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Wild Rice and Lentil Salad with Orange Vinaigrette

Serves 5.


    Wild Rice with Lentil Salad with Orange Vinaigrette

    Lentils and rice create a delicious hearty salad, containing healthy amounts of protein, fibre, and vitamins. The vinaigrette dressing is an excellent source of omega-3 fatty acids, thanks to camelina oil.


    Cooking sprouted lentils

    Sprouted lentils cook up quicker than regular lentils, or they can be eaten as is. They’re available in natural health food stores.

    To cook: Rinse lentils and cover with water in pot. Bring to a boil, then lower heat and simmer for 15 minutes. Drain. (If using whole lentils, increase cooking time to 20 to 30 minutes.)

    Canadian camelina oil

    Delicious and light in texture, camelina oil is ideal in salad dressings and vinaigrettes. It won’t gel in your fridge and will keep its proper consistency in homemade dressings or pestos for days.


    Wild Rice and Lentil Salad with Orange Vinaigrette


    • 2 cups (500 mL) cooked wild rice
    • 1 cup (250 mL) lentils (French green or beluga), cooked or sprouted
    • 1 bulb fennel, diced
    • 2 green onions, chopped
    • 1 cup (250 mL) dried Saskatoon berries or blueberries
    • 2 Tbsp (30 mL) hemp hearts
    • Zest of 2 oranges
    • 1/4 cup (60 mL) orange juice, freshly squeezed
    • 1 Tbsp (15 mL) grainy mustard
    • 1 Tbsp (15 mL) cider vinegar
    • 2 Tbsp (30 mL) camelina oil
    • Salt and pepper to taste


    Per serving:

    • calories193
    • protein7g
    • fat8g
      • saturated fat1g
      • trans fat0g
    • carbohydrates26g
      • sugars5g
      • fibre3g
    • sodium55mg



    Toss rice, lentils, fennel, green onion, dried berries, and hemp hearts together in bowl.


    Whisk together vinaigrette ingredients in separate bowl and then toss over salad. Season with salt and pepper to taste.



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    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.