Wild mushrooms are the best nonanimal source of vitamin D going and some have the added benefit of vitamins B and C as well. They are also a good source of antioxidants such as polyphenols that have been linked with cancer-risk reduction and antiaging.
8 cups (2 L) mushroom stock
3 cups (750 mL) dry white wine
6 Tbsp (90 mL) vegetable oil
6 cups (1.5 L) assorted mushrooms, sliced
1/4 cup (60 mL) olive oil
1 1/2 cups (350 mL) finely chopped onion
1 Tbsp (15 mL) finely chopped garlic
1 bay leaf
3 cups (750 mL) Arborio rice
1 1/2 cups (350 mL) grated Parmesan cheese
1/4 cup (60 mL) unsalted butter
Salt and pepper
Mix stock and white wine together and bring to a boil.
In a fry pan, heat vegetable oil and cook mushrooms on medium-high heat until tender and until they show a bit of colour.
In a wide, heavy-bottomed pot, heat olive oil and sweat onions, garlic, and bay leaf until onions are golden brown. Add rice and stir.
Add 1/2 cup (125 mL) of the boiling stock and white wine mixture to the rice and stir constantly until the moisture is absorbed. Repeat this step until all the boiling liquid has been added to the rice. This process should take about 20 to 30 minutes. The rice is ready when it is creamy and very rich looking.
Stir in cheese, butter, and cooked mushrooms. Adjust the seasoning and serve while hot.
source: "Something Nu for Fall", alive #299, September 2007
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.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.