Lemon Mint & Feta Farro

Lemon Mint & Feta Farro

Farro is an ancient wheat grain with a nutty flavour and chewy texture. It makes a great alternative to other grains like brown rice and quinoa. It is a high source of fibre. Farro can be used in soups, salads and side dishes like this recipe below.

You can buy farro dry at a bulk food store or at the health food store. I found this pre-cooked farro at Superstore by PC Blue Menu and used this for the recipe.

Ingredients:

1 cup of dry farro

1/2 cup crumbled feta

Juice of a lemon

Salt and pepper to taste

1/3-1/2 cup of chopped fresh mint

Directions:

  1. Cook farro. Bring 1 cup of water and 1 cup of farro to a boil in a pot on the stove. Once boiling, turn down to a simmer and cook until all water is absorbed.
  2. Place farro in a bowl and add the feta, lemon juice, mint and salt and pepper. Stir to combine.
  3. Serve hot or cold. Would work well with fish on the side.
Peanut Butter Oatmeal Energy Bites

Peanut Butter Oatmeal Energy Bites

These energy bites are a filling snack to keep you going during a busy day. A source of fibre, healthy fats and some protein with a hint of sweetness. Makes 24

Ingredients:

1 cup of quick oats

1/2 cup of natural peanut butter (or use a nut free butter or almond butter)

1/2 cup of ground flax seeds

1/2 cup mini chocolate chips

1/3 cup honey

1/3 cup unsweetened shredded coconut

1/4 cup sesame seeds

1/4 cup raw sunflower seeds

Directions:

In a bowl, mix all ingredients together thoroughly. Cover bowl and keep in the fridge for about 30 minutes to firm up. Roll mixture into about 24 bites. If you find the mixture does not stick together, add peanut butter or honey. Store in the fridge or freezer.

Massaged Citrus Kale Salad

Massaged Citrus Kale Salad

I made this recipe as part of a cooking demo for a Nutrition and Exercise Symposium with the Arthritis Society on March 18, 2017.

The key to making kale taste great is to massage it! Doing so takes it from tough and bitter to softer and more flavourful. The great thing about this salad is that any leftovers will not wilt, it will actually taste better if it marinates in the fridge for up to 24 hours. This recipe is easily customizable to your preferences. Some other great additions to the salad would be cooked quinoa, dried cranberries, pomegranate, goat cheese or substituted with another nut.

 

Serves: 4    Total time: 15 minutes

 

Ingredients:

 

  • 1 medium bunch of kale, de-stemmed and chopped or ripped into bite sized pieces
  • 1 orange, segmented and chopped into bite sized pieces or ½ cup canned mandarin oranges in 100% fruit juice
  • 1 tsp and ¼ cup of olive oil
  • 1 tbsp of red wine vinegar
  • 2 tbsp of orange juice (fresh juice from the orange or juice of canned mandarin oranges)
  • ½ cup raw or dry roasted, unsalted cashews, chopped
  • ½ small head radicchio, chopped into bite-sized pieces
  • Salt and pepper to taste

 

Directions:

 

  1. Massage the kale: Wash, de-stem and chop or rip the kale into bite-sized pieces and place in a large bowl. Drizzle a tsp of olive oil over the kale and a pinch of salt. Use your hands to rub the olive oil onto the kale so that it covers each leaf evenly. Do this for 1-2 minutes. You will feel the kale begin to soften. Set aside.
  2. Make your vinaigrette: In a bowl or mason jar, mix the ¼ cup of olive oil, 2 tbsp of orange juice and 1 tbsp red wine vinegar. Add salt and pepper to taste.
  3. Add chopped cashews, oranges, radicchio to the kale and mix. Add the dressing and toss to combine.
  4. Serve immediately or keep in the fridge for up to 24 hours.

Notes: Afterwards I also added a few tbsp of hemp hearts and sunflower seeds and diced avocado.

Blueberry Lemon Chia Seed Muffins

These muffins have a secret ingredient – beans! This adds an extra boost of protein and fibre. Beans are incredibly versatile and I included 1 cup of puréed white kidney beans (just drain and rinse canned beans and blend in a blender or food processor) into these muffins! Makes ~10-12 muffins

Ingredients:
  • 2 tbsp chia seeds
  • 1/2 cup water (to thin mixture if needed)
  • 2 ripe bananas
  • 1 cup canned, drained & rinsed white kidney beans (cannelloni beans)
  • 1/4 cup maple syrup (or honey or agave)
  • 1/4 cup almond milk
  • 1 tsp vanilla
  • 1 1/2 cup oat flour
  • 2 tsp baking soda
  • 1/4 tsp salt
  • 1/4 cup lemon juice
  • 1 cup frozen blueberries

 

Directions:
  1. Preheat oven to 350F and grease a muffin tin.
  2. Make the oat flour by grinding quick oats in the food processor until a flour is made.
  3. Mix dry ingredients in a bowl (chia seeds, oat flour, baking soda and salt).
  4. In a food processor, puree the white beans. Add bananas and blend.
  5. In another bowl, mix the pureed beans and banana with maple syrup, almond milk, vanilla and lemon juice. Add the dry ingredients and stir but be careful not to over mix. A dough should start to form. If this is too thick, slowly add water to thin the mixture but it should not become runny.
  6. Add blueberries and stir.
  7. Add mixture into muffin tin and bake in the oven for 15-20 minutes or until a toothpick placed in the centre comes out clean. (Times may vary).
Turmeric Fried Cauliflower Rice

Turmeric Fried Cauliflower Rice

Turmeric is a spice used in curry powder. It contains a compound called churchmen which this spice its yellow colour and has anti-inflammatory properties.

This fried rice is a great way to load up on veggies and makes a low carb side dish! This recipe makes a large amount and is great for batch cooking. 1 head of cauliflower makes about 1L or 4 cups of rice but will shrink when cooked.

 

Ingredients:
  • 1 head of cauliflower
  • 1 small red pepper, diced
  • 1/2 small sweet onion, diced
  • 1/2 cup cremini mushrooms, diced
  • 2 eggs
  • 1/4 cup vegetable broth
  • 1/4 cup matchstick carrots
  • 1/4 cup of green peas, frozen
  • 1-2 tsp ground turmeric
  • 1-2 tsp all spice
  • salt and pepper to taste
  • Olive oil for cooking
Directions:
  1. To make cauliflower rice, remove leaves from the cauliflower and chop cauliflower into large florets. Wash and place the florets in a food processor. Pulse until finely chopped (depending on size of your food processor you may have to do this in several batches). Here is a good pictured tutorial for how to make cauliflower rice: http://ohmyveggies.com/how-to-make-cauliflower-rice/ Once made, set aside the rice in a bowl.
  2. Heat olive oil in a large skillet or frying pan and scrambled two eggs. Use a spoon to break this up into small pieces. Set aside.
  3. Add olive oil to pan and stirfry the veggies until soft. Set aside.
  4. Add the cauliflower to the pan and heat on low-medium for 5 minutes. This will cook quickly, so be sure it doesn’t burn. Add 1/4 cup of vegetable broth as you cook to add some moisture.
  5. Add the egg and veggies to the pan and then season with turmeric, allspice, salt and pepper and mix thoroughly.