GetSet For Health - Recipes

By Anita Stewart
(NC)—"Canned pulses (dry beans, chickpeas, lentils and dry peas)", are brilliantly easy to handle. Use them in Lentil Tabbouleh Salad….one of the simplest salads I've ever made. Or blend chickpeas with couscous - lightning quick to prepare and sparked with cranberries for a punch of both protein and flavour.
Both dishes can be made ahead and chilled - ready to serve at a moment's notice. I heap them on salad greens and serve them with good crusty bread or as a side dish to whatever's on the grill that evening. These recipes can also be found at www.pulsecanada.com.

Lentil Tabbouleh Salad
1 1/4 cup cooked lentils OR 1-(14 oz/398 mL) 400 mL can lentils
1/2 cup cucumber, diced 125 mL
1/2 cup celery, sliced 125 mL
1/2 cup green bell pepper, diced 125 mL
1 cup red bell pepper, diced 250 mL
6 green onions, thinly sliced 6
1/2 cup feta cheese, crumbled 125mL
2 tbsp fresh dill, chopped 30 mL

1/4 cup lemon juice 60 mL
1 tbsp canola oil 15 mL

Combine all ingredients in large bowl. Toss and serve.

2 1/2 cups chicken stock 625 mL
1/2 tsp turmeric 2 mL
1/2 tsp ginger 2 mL
1/2 tsp cinnamon 2 mL
2 cups couscous 500 mL
1 cup dried cranberries 250 mL
1 medium zucchini, diced 1
2 carrots, peeled and diced 2
3 green onions, chopped 3
2 cups cooked chickpeas or 1 – (19 oz/540 mL) can, drained and rinsed 500 mL

1/4 cup lemon juice 60 mL
1/4 cup canola oil 60 mL
1/2 tsp salt 2 mL
1/4 tsp cayenne pepper 1 mL
1/4 cup fresh chopped parsley 50 mL

1. Combine stock, turmeric, ginger and cinnamon in a large saucepan and bring to a boil. Remove from heat.
2. Stir in couscous, cover and let stand for 5 minutes or until liquid has been completely absorbed.
3. Transfer to large bowl and let cool to room temperature. Break up any couscous lumps with fingers.
4. Sauté zucchini, carrots and green onions in 1 tbsp (15 mL) of canola oil. Add sautéed vegetables to couscous. Stir in cranberries and chickpeas.
5. Whisk together lemon juice, remaining canola oil, salt and cayenne pepper in a small bowl. Pour over couscous and toss together.
6. Cover and refrigerate for at least 1 hour or overnight. Garnish with parsley before serving.

Makes: 10 servings
Credit: www.newscanada.com

(NC)-A summer salad dressing standby. Vary it by changing the type of honey, vinegar or mustard or throw in a good handful of fresh basil instead of the tarragon.

2 cloves, garlic, coarsely chopped 2
15 mL honey 1 Tbsp
60 mL cider vinegar 1/4 cup
10 mL grainy mustard 2 tsps
2 mL salt 1/2 tsp
2 - 5 mL cracked black
pepper 1/2-1 tsp
30 mL fresh tarragon,
chopped 2 Tbsp
250 mL canola oil 1 cup

In a food processor or blender, process garlic, honey, cider vinegar, mustard, salt, pepper and tarragon until thoroughly blended. Pour in canola oil and continue to process. Refrigerate till needed for up to 1 week. Makes 375 mL (11/2 cups)
Credit: www.newscanada.com

3 large fresh red chilies
1 tbsp organic oil
6 cloves garlic, sliced
6 green onions, sliced
½ cabbage, shredded
1 tbsp crushed peanuts
2 tbsp fish sauce
2 tbsp lime juice
½ cup light coconut milk

Cut chilies into thin strip. Heat oil in a pan and stir-fry chilies, garlic and onion separately until lightly browned and crisp. Drain on absorbent paper. Add cabbage to pan of boiling water, drain immediately. Combine fish sauce, lime juice and coconut milk and mix well. Combine cabbage and dressing in serving bowl and mix well. Serve salad topped with chili mixture and nuts.

2 tbsp teriyaki sauce (30 mL)
1 tbsp lime juice (15 mL)
2 tsp brown sugar (10 mL)
2 tbsp toasted sesame oil (30 mL)
6 cups mesclun salad greens (1.5 L)
1/4 cup coriander leaves (50 mL)
1 can Salmon (6 oz/170 g) Skinless & Boneless, drained
1 tsp toasted sesame seeds (5 mL)

Whisk teriyaki sauce with lime juice and brown sugar in a medium bowl. Drizzle in sesame oil, whisking. Combine greens with coriander leaves.
Separate salmon into chunks, using a fork. Add to greens. Drizzle dressing over greens and toss to combine. Sprinkle with sesame seeds.
Makes 2 to 4 servings.
Energy 145.0 Kcal
Carb 6.4 g
Protein 7.4 g
Fat 10.6 g
Dietary Fibre 1.3 g

1 cup Grape Juice (250 mL)
2 tsp red wine vinegar (10 mL)
1 small garlic clove, minced
1/4 tsp each salt and pepper (1 mL)
1/4 cup extra virgin olive oil (50 mL)
1 large head Belgian endive
6 cups baby spinach (1.5 L)
1 cup diced roasted red pepper (250 mL)
1/4 cup sliced toasted almonds (50 mL)

Bring grape juice to a boil in a saucepan. Reduce heat and simmer for 15 minutes or until reduced and syrupy. Remove from heat and whisk in vinegar, garlic, salt and pepper. Drizzle in oil, whisking.
Arrange endive leaves around the outside of a serving platter. In large bowl, combine spinach, red pepper and almonds. Drizzle two-thirds of the warm dressing over greens and toss to combine. Scoop greens into the centre of platter. Drizzle remaining dressing over endive.
Makes 6 servings.
Energy 152.0 Kcal
Carb 11.2 g
Protein 3.1 g
Fat 11.6 g
Dietary Fibre 2.2 g

Salads for a summer night