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Jan
23

Curried Butternut Squash and Lentil Soup

Winter squashes include pumpkin, acorn, butternut, spaghetti and hubbard. Soup is a great, savoury way to start experimenting with squash if you are new to cooking with them. Between the lentils and the squash, just one bowl of this soup offers over 4 grams of fibre, and a rich source of beta carotene, potassium, and folate. The lentils also add protein. These nutrients have amazing potential to reduce risk of eye diseases, hypertension, heart disease, certain cancers, and type 2 diabetes.   Once the squash is cooked, this recipe comes together very quickly     Preheat oven to 400 F Ingredients: 1 tablespoon extra virgin olive oil 1/2 medium onion, diced 2 garlic cloves, minced  1 whole butternut squash, cooked (~4...
Jan
23

Black Bean Fiesta Salad

I call this a fiesta salad because it just looks like a party! The colours are amazing! The next best thing about this salad is the roasted kernel corn. Roasting brings out the sweetness in the corn, that complements the spice of the onion and jalapeno pepper so well. This salad is rich in fibre, vitamin C, folate, protein and iron. The rich source of vitamin C in the peppers will help your body to better absorb the iron in the beans. Enjoy this salad on its own or as a side dish.     Preheat oven to 425 F Ingredients: 2 tablespoons vegetable oil (Three Farmers' Camelina oil for roasting) 1 tablespoon extra virgin olive oil 1 1/2 cups frozen kernel corn, roasted 3 cloves garlic, minced 1/4 of a red onion, diced 1 green bell...
Jan
23

Moroccan-Spiced Vegetarian Stew

I love one-pot meals because you can get so many ingredients and food groups into one bowl. This recipe is easy, quick, and freezes very well. The vegetables and chick peas add loads of soluble and insoluble fibre leaving you feeling full and satisfied.  This stew is rich in beta carotene, vitamin A, potassium, folate, and vitamin C. The spices and herbs used are common to Moroccan cuisine and also carry a host of antioxidants. With so much colour, you know it's a good thing! Experiment with local legumes! After all, Saskatchewan produces over 80% of Canada's chick pea and lentil crops. Ingredients: 1 tbsp extra virgin olive oil 1 small onion, diced 2 garlic cloves, minced 1 carrot, diced 1 celery stick, diced 2 cups sweet potato,...

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