Wheat and Canola Recipes

Given our recent bumper wheat and canola crop, we thought we’d provide you with two recipes – one savory, the other sweet, that makes the most of this wonderful bounty.

Wheat, Black Bean, Mango and Spinach Salad (Serves 4)

Ingredients:
1/3 cup canola oil
1/3 cup lime juice
1 finely sliced shallot
1 tin of rinsed back beans
½ tsp pepper
3 cups cooked and cooled wheat (To make 3 cups cooked wheat: Bring 1 1/2 cups wheat and 5 cups water to a boil in a medium saucepan. Reduce heat to maintain a gentle simmer; cover with a tight-fitting lid and cook until tender, 50 to 60 minutes. Drain if needed).
2 cups roughly chopped baby spinach leaves
1 mango diced
1/3 cup lightly toasted pine nuts

Method:
Whisk oil, lime juice, shallot, salt and pepper in a large bowl. Add wheat, beans, spinach and mango; stir to coat. Serve topped with pine nuts.

Healthy Wholemeal Pancakes (serves 6)

Ingredients:
1 cup plain wholemeal flour
1 pinch of salt
½ tsp baking powder
½ tsp bicarbonate of soda
1 tbspn brown sugar (optional)
1 egg
1 tbspn canola oil
1 tsp vanilla extract
1 cup milk into which 1 tsp lemon juice has been stirred (or 1 cup buttermilk)
For serving: Honey and sliced bananas

Method:
Make sure all the ingredients for the pancakes are at room temperature before you begin.
Mix all the dry ingredients together.
Mix the wet ingredients together and pour into the dry ingredients
Mix the batter, and the moment all the ingredients are combined well and no streaks of flour remain in the batter, stop mixing (we found this made the pancakes softer).
Allow the batter to rest for 5-10 minutes before making the pancakes.
Cook pancakes on a low-medium heat in a frypan lightly covered in butter Let air bubbles appear on the surface of the pancakes while cooking then flip them to cook on the other side.
Serve hot with honey, butter and berries.

• Topics:

• Food
• Health & Wellbeing