March is half over and we are anxious for changes to refresh our lives after a long winter.
One suggestion is to add grains and pulses to your salad menu or lunch box.
The lunch box salad ingredients could be layered in a travel container and the dressing put in a separate container to be added just before eating. Or pack salad leftovers that will soak up the dressing for a more intense flavour.
Grain bowl with blackened shrimp, avocado and black beans
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This blackened shrimp salad has a bold flavour reminiscent of Mexico. Serve it in a bowl or wrap it up in a warm flour tortilla to create a burrito. Serves four.
- 1 3/4 c. water or chicken broth 425 mL
- 3/4 c. whole grain converted brown rice 175 mL
- 1/4 tsp. salt 1 mL
- 1 tsp. butter 5 mL
Corn salsa:
- 12 oz. can kernel corn, drained 341 mL
- 1 red bell pepper, diced
- *1/4 c. fresh cilantro, chopped 60 mL
- 1 lime, juiced
- 1 tbsp. olive oil 15 mL
Greek yogurt avocado cilantro dressing:
- 1 avocado
- 1/4 c. fresh cilantro, chopped 60 mL
- 1/4 c. plain Greek yogurt 60 mL
- 1 clove garlic
- 3 tbsp. olive oil 45 mL
- 1/2 tsp. salt 2 mL
- 1/4 tsp. ground black pepper 1 mL
- 1 lb. large shrimp, peeled and deveined 500 g
- 1 tbsp. chili powder 60 mL
- 2 tsp. paprika 10 mL
- 1 1/2 tsp. cumin 7 mL
- 1 tsp. onion powder 5 mL
- 1 tsp. salt 5 mL
- 1/4 tsp. ground black pepper 1 mL
- 2 tbsp. olive oil 30 mL
- 14 oz. can black beans, drained 398 mL
- cherry tomatoes, cut in half
- avocado, sliced
- 1 lime, cut into wedges
Combine water, rice, salt and butter in a saucepan, bring to a boil. Reduce heat to low and cover. Cook until water is absorbed, about 20 minutes. Remove from heat and let stand five minutes. Fluff rice with a fork and set aside until needed.
While rice is cooking, mix corn, red bell pepper, cilantro, lime juice, and olive oil together in a bowl to make corn salsa, set aside.
Combine avocado, cilantro, yogurt, garlic, olive oil, salt, and black pepper in a food processor. Pulse until dressing is smooth.
When rice is almost cooked, combine chili powder, paprika, cumin, onion powder, salt, and black pepper in a bowl, add shrimp, toss to coat.
Heat oil in a medium cast-iron skillet over medium-high heat. Add shrimp and cook until no longer pink, about two minutes per side.
Arrange in a bowl or on plates by dividing cooked rice, cooked shrimp, corn salsa, black beans, tomatoes and sliced avocado evenly. Drizzle with dressing and garnish with lime wedges. Adapted from allrecipes.com
Barley and feta bowl with cranberries and roasted sprouts
Recently, I tried the Co-op Gold Quick Cooking Organic Barley. The hulls have been removed and the grain is polished or pearlized before the grain is steamed and rolled to reduce the cooking time. It is ready to serve in just 10 minutes. The barley has a subtle, nutty chew that partners well with vegetables, cheese and dried fruits. Serves four to six.
- 1/2 lb. brussels sprouts 250 g
- 1 green onion
- oil
- *1 c. quick cooking barley, uncooked 250 mL
- 1 1/4 c. chicken broth or water 310 mL
- 1 tsp. salt 5 mL
- 2 tbsp. balsamic vinegar 30 mL
- 2 tbsp. honey 30 mL
- 1/4 c. canola or olive oil 60 mL
- salt to taste
- pepper to taste
- 1/4 c. dried cranberries 60 mL
- 1 tbsp. pumpkin seeds 15 mL
- 1/2 c. feta cheese 125 mL
- 1 lemon
* Note: traditional pearl barley or pot barley can be used but takes 40 to 50 minutes to cook.
Preheat oven to 400F (200C).
Wash and cut brussels sprouts in half through the stem, trimming off any bad leaves or woody stalks. Cut green onion in half lengthwise, peel and slice.
Put sprouts on a baking sheet. Drizzle over a little oil and season with salt and a few grinds of pepper. Give sheet a shake to ensure sprouts are evenly coated. Roast on top rack of oven until sprouts are tender and crispy around edges, 15 to 20 minutes. Turn halfway through cooking and add green onions to sheet with a little sprinkle of oil.
Bring broth or water to a boil. Rinse barley in a sieve, add to boiling liquid along with salt. Stir, bring back to a boil, lower heat, cover and simmer until tender, 10 minutes. Cooked barley will be soft but chewy and double in size.
Combine balsamic vinegar, honey and olive oil in a large bowl. If necessary, warm honey for a few seconds in the microwave to make it easier to measure and to mix together. Season with salt and pepper, stir to combine.
When barley and veggies are cooked, add to bowl with dressing. Add half of each of the dried cranberries, pumpkin seeds and crumble feta cheese. Gently toss to combine.
Serve salad in bowls. Garnish with remaining cranberries, pumpkin seeds and feta.
Cut lemon into wedges and add one to each bowl to squeeze over salad as desired.
Chickpea and feta salad
This delicious salad can be enjoyed as a meal item or, when warmer summer days arrive, try it as a side with barbecued food.
Chickpeas, as well as other legumes, contain zinc, which helps your liver release and drive vitamin A to the retina to produce melanin. Melanin helps protect your eyes from ultraviolet light.
They are also a rich source of vitamins, minerals and fibre, and can help with digestion and weight management, along with reducing the risk of several diseases. Additionally, chickpeas are high in protein and make an excellent replacement for meat in vegetarian and vegan diets.
Feta, when compared to other cheeses, is low in calories and fat. It also contains a high concentration of B vitamins, phosphorus and calcium, which can benefit bone health. Feta also contains beneficial bacteria and fatty acids. Serves four.
- 2 c. cucumbers, diced 500 mL
- 1 c. cherry tomato, halved 250 mL
- 1 red pepper, diced
- 14 oz. can chickpeas, rinsed and drained 398 mL
- 2 1/2 tbsp. lemon juice 37 mL
- 1/2 tbsp. fresh parsley, chopped 7 mL
- 1 1/2 tbsp. canola oil or extra virgin olive oil 22 mL
- 1/2 tsp. salt 2 mL
- pepper, to taste
- 1 c. romaine or arugula 250 mL
- 3/4 c. feta cheese, large crumbles or diced 175 mL
Place cucumbers, tomatoes, red pepper and chickpeas in a bowl, toss well.
Combine lemon juice, parsley, oil, salt and pepper in a jar, shake to combine, add to vegetables and toss to mix. In individual bowls arrange a bed of romaine leaves, top with vegetable mixture and garnish with feta cheese and serve. Adapted from fyidoctors.com/en/blog/
Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
