These quick, satisfying recipes are perfect for a weeknight meal
After discovering how whole foods eased her arthritis symptoms, Aleyda Batarse created Deliciously Nourishing Eats, a cookbook filled with allergy-friendly recipes.
All we want to do on busy weeknights is relax and catch up on the latest Love is Blind drama. That shouldn't mean missing out on scrumptious, healthy meals, though. Food blogger Aleyda Batarse's Deliciously Nourishing Eats is here to help: A collection of 100 adaptable dishes that are easy to get on the table quickly, the cookbook is jam-packed with healthy and hearty recipes.
With options that accommodate gluten, dairy, nut, soy and egg allergies, they're great for the whole family. Even better, you don't need rigorous culinary training to pull them off — they're equal parts tasty and accessible.
Make these recipes on a cozy weeknight in, or a casual dinner party with friends who have dietary restrictions, and you won't be disappointed.
Farro harvest salad
Farro's nutty flavour has been popular in the Mediterranean for millennia. Pair it with butternut squash for a hearty salad rich in antioxidants and essential minerals.
Serves 4
Preparation time 5 minutes
Cooking time 40 minutes
Ingredients
2 cups water or vegetable broth
1 cup uncooked farro, rinsed
1½ lbs butternut squash
2 Tbsp olive oil, divided
1 Tbsp pure maple syrup
1½ Tbsp lemon juice, freshly squeezed
1 tsp chili powder
¼ tsp ground cinnamon
¼ tsp sea salt (if using broth, omit salt)
¼ tsp pepper
¼ cup sweetened dried cranberries
¼ cup toasted walnuts
1 cup arugula
1 green onion, thinly sliced (optional)
3½ oz sheep’s milk feta cheese, crumbled (optional)
1 tsp sumac (optional)
Vinaigrette
1 shallot, minced
3 tsp runny honey
1 Tbsp Dijon mustard
3½ Tbsp apple cider vinegar
½ cup extra-virgin olive oil
½ tsp sea salt
½ tsp pepper, freshly ground
Method
Bring the water to a boil in a medium pot. Add the farro and reduce the heat to medium-high. Boil, uncovered, for 30 minutes, until the farro softens. Drain.
Preheat the oven to 400 F. Line a baking sheet with parchment paper.
Peel the butternut squash, chop into 1½-inch cubes and place them in a bowl. Toss with 1 Tbsp olive oil, maple syrup, lemon juice, chili powder, cinnamon, salt and pepper. Roast for 30 to 35 minutes, flipping the squash at the halfway mark for even roasting.
Combine the cooked and slightly cooled farro with the butternut squash, cranberries, walnuts, arugula, green onions, feta and sumac (if using).
Make the vinaigrette: To a lidded jar, add the shallots (at the bottom), honey, mustard, vinegar, oil, salt and pepper. Give it a good shake and refrigerate.
Shake the dressing before pouring over the salad and mix to combine. Store the salad in an airtight container in the fridge for up to four days. If making this for meal prep, store the vinaigrette separately and dress the salad when serving.
One-pan lemon garlic chicken
The butter and cream kicker at the end of the cooking process takes this simple dish to a whole new level.
Preparation time 10 minutes
Cooking time 30 minutes
Ingredients
6 boneless, skinless chicken thighs
Sea salt and freshly ground pepper
1 cup chicken or vegetable broth
Juice of 1 lemon (about 2 Tbsp)
1½ Tbsp minced garlic
½ tsp red pepper flakes
2 Tbsp olive oil or avocado oil
2 finely diced shallots or 1 small white onion
1 Tbsp salted butter or ghee
¼ cup heavy (35 per cent) dairy cream or oat milk creamer
Handful of lemon thyme (about ¼ cup), for garnish
¼ cup toasted pine nuts, for garnish
1 lemon, sliced, for garnish
Method
Preheat the oven to 375 F. Season both sides of the chicken thighs generously with salt and pepper.
In a small bowl, whisk the chicken broth, lemon juice, garlic and red pepper flakes (adjust the amount for your desired level of spice).
In a large oven-safe skillet, warm the olive oil on medium-high heat. Add the chicken and allow it to brown and sear nicely on both sides, three minutes per side, cooking in batches if necessary. Transfer the chicken to a plate — it will finish cooking inside the oven.
Reduce the heat to medium and add the shallots to the skillet along with the chicken broth mixture. Using a whisk, scrape the bottom of the pan so all the brown bits are loosened and the pan is deglazed. Bring the heat back to medium-high and let the sauce come to a full simmer. Allow the sauce to simmer for 10 minutes, until thickened and reduced to about ⅓ cup.
Remove the sauce from the heat, add the butter and whisk until it melts completely.
Add the cream and whisk until smooth. Place the skillet back on the heat for just under 30 seconds (do not allow the sauce to boil or burn). Remove from the heat, add the chicken back to the pan and baste the sauce over the chicken.
Cook the chicken in the oven for six to eight minutes, until the chicken is completely cooked through; you can slice into a piece right down the centre to check that it’s fully cooked.
Garnish with thyme, pine nuts and lemon slices.
Blueberry kefir pancakes
Kefir is a delicious substitute for the lactose-intolerant. It works perfectly in these fluffy, golden blueberry pancakes.
Serves 6
Preparation time 5 minutes
Cooking time 15 minutes
Ingredients
1 cup + 1 Tbsp gluten-free oat flour
1½ Tbsp coconut sugar, granulated sugar or brown sugar
1 tsp baking powder (certified gluten-free)
¼ tsp baking soda
½ tsp ground cinnamon
¼ tsp sea salt
1 cup + 1 Tbsp plain, unsweetened kefir or coconut-based kefir
1 Tbsp melted coconut oil, butter or ghee, plus more for the pan
1 large egg or flaxseed egg
½ Tbsp pure vanilla extract
1 cup blueberries (ideally fresh over frozen), plus 1 to 2 Tbsp more for garnish
Pure maple syrup, for serving
¼ cup almond butter, for serving (optional)
Method
Place the oat flour, sugar, baking powder, baking soda, cinnamon and salt in a large bowl and stir to combine.
Place the kefir, coconut oil, egg and vanilla in a medium bowl. Whisk well to combine.
Begin preheating a nonstick skillet or pan to medium-high heat. If using a griddle, preheat to 350 F.
Slowly incorporate the wet ingredients into the dry ingredients, whisking as you go to avoid lumps. The batter should not be overly runny, as these are intended to be fluffy and a bit on the denser side. If it is too runny, add more flour, 1 Tbsp at a time. If the batter is too dense, add 1 Tbsp kefir or melted coconut oil. Fold in the blueberries but don’t overmix or the pancakes won’t fluff up.
Add 1 Tbsp coconut oil to the pan and allow it to melt. Use a paper towel to soak up the excess. (When the pan is running dry after cooking two to three pancakes, I use the same paper towel soaked in coconut oil to regrease the pan. Works like a charm!)
Drop 2 Tbsp of the batter into the hot pan, filling the pan with as many pancakes as comfortably fit. Don’t spread these out too thin. Cook them for one minute per side or flip them when bubbles start to form. Enjoy warm with a drizzle of maple syrup, fresh blueberries and almond butter (if using).
