These breakfast pops are the perfect way to start a summer day. The surprise addition of homemade granola embedded in the pop takes this from a snack-time treat to a filling breakfast to fuel the day ahead. Incorporating fermented foods, such as yogurt, into our diet helps to enhance the body’s absorption of proteins, vitamins, and minerals.
Customize these breakfast pops with whatever combination of fruit you have on hand.
Start by making granola. In medium-sized frying pan, bring coconut oil and 2 Tbsp (30 mL) maple syrup to a boil over medium heat. Stir in oats, sunflower seeds, shredded coconut, ground flaxseed, hemp hearts, and cinnamon. Cook, stirring often, until granola is toasted, golden brown, and fragrant, about 4 to 6 minutes. Remove frying pan from heat and allow granola to cool to room temperature in pan. Once cooled, granola may be stored in airtight container at room temperature for up to 1 week.
To make popsicles, in medium bowl, with rubber spatula, fold together yogurt, chopped berries, vanilla, and 1 Tbsp (15 mL) maple syrup. Divide mixture among 9 - 3 oz (90 mL) popsicle moulds. Top each popsicle with about 2 Tbsp (30 mL) granola and gently press into yogurt mixture until just submerged. Reserve any remaining granola for another use. Insert popsicle sticks and freeze until solid, at least 4 hours or overnight. Unmould and enjoy. Yogurt pops will keep in freezer for up to 1 week.
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.