A hearty soup with lots of flavour and nutrition
Yield: 10 cups/2.5 litres
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1 cup
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wild rice
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250 ml
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|
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1 tbsp
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vegetable oil
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15 ml
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|
1 medium
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red bell pepper diced
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1 medium
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1 medium
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onion diced
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1 medium
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2 cups
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sweet corn kernels
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500 ml
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|
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2 cups
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diced potato
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500 ml
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4 cups
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vegetable stock
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1 litre
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2 tsp
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thyme leaves
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10 ml
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To taste
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salt and pepper
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To taste
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Instructions:
1. Cook wild rice in 4 cups water until the black outer husk splits and the grains are just becoming tender, about 35-45 minutes. This step can be completed in advance or while the next steps are being completed.
2. Sauté the next group of ingredients on medium-high heat in a heavy-bottomed pot with a capacity of at least 12 cups/3 litres.
3. Continue cooking until the corn, onions, and bell pepper are soft and caramelized, stirring occasionally.
4. Add the next group of ingredients and simmer about 30 minutes or until the potatoes have softened.
5.
Adjust seasoning with salt and pepper.
Nutritional Information for
Calculations based upon the basic recipe excluding
optional ingredients and variations.
Per 1 cup/250 ml serving
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Energy
|
197calories
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Protein
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11 g
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Fat
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2 g
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Carbohydrate
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33 g
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Sodium
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280 mg
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Potassium
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479 mg
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Calcium
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36 mg
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Iron
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3 mg
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Oat, Sorghum & Teff Flatbread
When the commercially prepared crackers just won’t do,
this recipe will put real whole grain taste
and nutrition back on the menu.
Yield: about 4 dozen standard cracker-sized flatbreads
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1 cup
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oat flour
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250 ml
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½ cup
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sorghum flour
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125 ml
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½ cup
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teff flour
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125 ml
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1 tsp
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baking powder
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5 ml
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1 tsp
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xanthan gum
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5 ml
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½ tsp
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Salt
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5 ml
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1/3 cup
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cold butter or alternate
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85 ml
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1 cup
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milk or alternate
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250 g
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to taste
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coarse salt (if desired)
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to taste
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Instructions:
1. Measure and mix the first group of ingredients and set aside.
2. Rub in butter or alternate with your hands until a coarse meal is formed. Add the remaining ingredients and mix until just barely combined to form a dough.
3. Roll dough to about 1/16 inch/1.5 mm thickness between two sheets of bakers’ parchment. Alternatively a tortilla press makes this an easier task. Peel off the top sheet by pulling it at a low angle across the surface so it folds back upon itself as it comes away from the rolled dough.
4. Cut dough into any shape you desire and poke holes in the surface with a fork to prevent large air pockets forming during baking. If you like, sprinkle on some coarse salt at this point.
5. Bake at 375oF/190oC on a baking sheet lined with bakers’ parchment until lightly golden. This will take about 10 minutes. The flatbreads will be a bit soft when you remove them from the oven. Allow to cool slightly before handling. They will not take on their final texture until they have cooled about an hour at room temperature.
Nutritional Information
Calculations based upon the basic recipe excluding
optional ingredients and variations.
Per standard cracker- sized piece
|
Energy
|
38 calories
159 kJ
|
|
Protein
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1 g
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Fat
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2 g
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Carbohydrate
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5 g
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Sodium
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49 mg
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Potassium
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8 mg
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Calcium
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17 mg
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Iron
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trace
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Variations:
Just like their “wheaty” cousins, this cracker can be crumbled into soups and chowders, or topped with whatever you like to make simple snacks or elegant hors d’oeuvres.
Cheese Flatbread
Add ½ cup of very sharp cheese, such as Cheddar to the dough to liven up the colour and flavour.
Garlic and Herb Flatbread
Add a clove or two of finely chopped garlic to the dough, along with some herbs of your choice.
Sesame Flatbread
Add ½ cup of raw sesame seeds to the dough to give the crackers an extra crunch. If you are a big fan of sesame seeds, you could even top them with more sesame seeds.
Hazelnut Flatbread
Add ½ cup of ground hazelnuts to the dough. The rich nutty flavour is great with wine and cheese.
