Wild rice and ground oats add tempting texture to these pancakes, while lemon zest is the secret ingredient that puts them over the top.
Store-bought oat flour can replace the ground oats if desired, and leftover batter can be stored in an airtight container in the fridge for up to three days. Also, the wild rice can be prepared ahead of time and kept in the refrigerator for up to five days. To keep cooked pancakes warm while you prepare more, place them on a baking sheet in a 200 F (100 C) warmed oven, being sure not to stack them to avoid soggy pancakes.
1/2 cup (125 mL) wild rice
1 1/4 cups (310 mL) rolled oats
1 cup (250 mL) whole wheat pastry flour
1 Tbsp (15 mL) palm sugar or other raw-style sugar
1 1/2 tsp (7 mL) baking powder
1 tsp (5 mL) baking soda
1 tsp (5 mL) cinnamon
1/4 tsp (1 mL) salt
2 large free-range eggs
2 cups (500 mL) low-fat buttermilk
1 tsp (5 mL) lemon zest
1 Tbsp (15 mL) unsalted butter
1 cup (250 mL) blueberries
1/4 cup (60 mL) pure maple syrup
Place rice and 2 cups (500 mL) water in medium-sized saucepan. Bring to a boil, reduce heat, and simmer, covered, for 40 minutes, or until rice is tender. Drain and set aside to cool.
Add oats to food processor container and grind until the consistency of flour. In large bowl combine ground oats, whole wheat pastry flour, sugar, baking powder, baking soda, cinnamon, and salt.
In separate bowl, lightly beat eggs and stir in buttermilk and lemon zest.
Add wet ingredients to dry ingredients and mix gently until flour is moist. Fold in wild rice. Stir in additional milk if the mixture seems too thick.
Heat large skillet over medium heat and lightly grease with butter. Using a 1/3 cup (80 mL) measuring cup, drop batter onto hot skillet and cook 3 minutes, or until bubbles on top of batter appear. Flip and cook an additional 2 minutes, or until centre feels lightly set when you gently press the top. Repeat with remaining batter, greasing skillet as needed.
Combine blueberries and maple syrup in blender container and blend until well combined but still slightly chunky. Serve pancakes topped with blueberry sauce.
Each serving contains: 310 calories; 12 g protein; 6 g total fat (2 g sat. fat, 0 g trans fat); 55 g total carbohydrates (17 g sugars, 6 g fibre); 211 mg sodium
source: "Rice Is More Than Nice", alive #360, October 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.
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