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Lentils + rice

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Lentils and rice are just the beginning.

The Concordia University Perform Centre presents a workshop on all kinds of protein combinations in their healthy cooking program. It's about food pairings that make up complete proteins when you're not eating meat. They're not only better for your health but for your wallet  and the planet as well.

Théa Demmers is a dietician with Concordia's Perform Centre and she is teaching the class on healthy cooking. She joinedSonali Karnick in studio this morning.

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Protein Combination  Recipes:

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Apple Blueberry Crumble With Kasha
serves 15 - 1/2 cup portions

INGREDIENTS 

Apples    6-8  
Blueberries, frozen  1/2 cup (125 ml)  
Sugar  ¼  cup (63 ml) 
Corn Starch  2 tbsp. (30 ml) 
Lemon juice  1 tbsp. (15 ml) 
Cinnamon, powder  1 tbsp.(15 ml) 


Topping
Kasha*, lightly crushed   1 ½ cups (375 ml) 
Cornmeal  6 tbsp. (90 ml) 
Brown Sugar  ¼  cup (63 ml) 
Cinnamon, powder  1 tsp.(5 ml) 
Non-hydrogenated margarine  2 tbsp. (30  ml) 

*Kasha est sans gluten / Kasha does not contain gluten 
 

1. Preheat oven to 350° F. Cut the apples as you would like and place them in a large bowl. Add the frozen
blueberries.
2. In a small bowl, mix the sugar, corn starch, lemon juice and cinnamon; mix well and add to the apple and
blueberry mixture. Toss to coat the fruits and set aside for 5 to 10 minutes.
3. Mix together the ingredients for the crumble crust; if your guests includes someone with a sensitivity to gluten or celiac's disease choose the Kasha instead of the oats.
4. Transfer the fruits to 8x8 lightly greased pan. Spread the crumble crust over top of the fruits. Bake for 35 to 40 min until the crumble is bubbling.


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Carrot Ginger Lentil Stew

INGREDIENTS:

Carrots, peeled and diced 4 - 5
Onions, diced 1
Celery stalk medium, diced 2
Potato medium, washed and diced 1
Canola oil ¼ cup (60 ml)
Fresh Ginger, grated 1 tsp.(5 ml)
Garlic, minced 1/2 tbsp.  (7.5 ml)
Water 4 cups (1000 ml)
Red lentils, rinsed 1/2 cup (125 ml)
Oregano 1 tsp. (5 ml)
Thyme leaves, fresh or dried 1 tsp. (5 ml)
Basil 1 c. tsp (5 ml)
Curry powder 1/2 tbsp. (7.5 ml)
Salt 1/3 tsp(1.7 ml)
Pepper 1/4 tsp. (1.3 ml)

1. Simmer carrots, onions, celery, potato, ginger and garlic in canola oil until soft (10-15 min).
2. Add water and red lentils, spices and seasonings; continue to simmer on medium heat (30-40 min) until lentils are tender.
3. Purée mixture in food processor and return to low heat and serve, or chill and store promptly.
4. Optional: Garnish with a dollop of plain yogurt and sprigs of parsley or coriander.



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Wheatberry and Apple Salad


INGREDIENTS

1 cup wheat berries (250 mL)
½ tsp  salt (2 mL)
3 cups water (750 mL)
1 cup finely chopped celery (250 mL)
2 cups finely chopped apple, preferably Cortland or Jonagold (skin on) (500 mL)
½ cup finely chopped fresh mint (125 mL)
½ cup finely chopped green onion (125 mL)

Vinaigrette:
2 tbsp canola oil (30 mL)
3 tbsp apple cider vinegar r red wine vinegar (45 mL)
2 tbsp apple juice (30 mL)
1 tbsp honey (15 mL)
2 tsp finely minced fresh ginger (10 mL)

1. In glass or ceramic bowl, place wheat berries. Cover with 2 inches (5 cm) water and let sit overnight in refrigerator to soften. In the morning, drain water. Place berries in small saucepan, add salt and 3 cups (750 mL) water. Bring to a boil and then reduce heat and simmer for about 45-55 minutes or until tender. Drain any excess water and place berries in large mixing bowl.
2. Add celery, apples, mint and green onion and stir to combine.
3. In small bowl, whisk canola oil, vinegar, apple juice, honey and ginger together. Pour over salad. Flavours improve if salad is refrigerated for up to 4 hours prior to serving.
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