Food of the Month

Food and Recipe of the Month: Cilantro Lime Taco Sauce

Care of Andrea Howe, of glowingongreens.com Cilantro, also known as coriander, is an herb many people love or hate due to its particular flavour. Cilantro are the leaves and stem of the plant, and are commonly found in Mexican dishes, while the seed, commonly found in Indian dishes, is named coriander. However, all parts of it can be incorporated into a variety of dishes including soups, salads, and sauces. Cilantro, along with many herbs, are packed full of antioxidants. These immune-boosting components are known to fight damage and inflammation in the body, from viruses, pollution, smoke, and other free-radicals. Antioxidants neutralize and repair the damage, helping reduce risks of cancer formation, as well as slow the growth of existing cancer cells. Along with their free-radical fighting abilities, coriander contains antimicrobial compounds which have been seen in studies to fight certain infections such as salmonella, and urinary tract infections. Additionally, coriander appears to act as diuretic, helping the body flush excess sodium and water which can lower blood pressure and levels of LDL cholesterol. In populations that consume large amounts of coriander, heart disease rates tend to be lower. So, next time your cilantro-hating friends and family members doubt… Read More


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Food and Recipe of the Month: Kale Caesar

Care of Andrea Howe, of glowingongreens.com  Kale is the king of salad greens. It is among the most nutrient-dense foods out there, with one cup containing around 200% of your daily Vitamin A levels, and about 700% of your daily vitamin K levels. This cruciferous vegetable belongs to the same family as broccoli, cabbage, and cauliflower, all which are known to have powerful health benefits. Kale is packed full of antioxidants, including beta-carotene and vitamin C. These antioxidants bind to free radicals to reduce oxidative damage. Essentially, they can prevent cancer cells from forming, reduce the risk of many diseases, and reduce the signs of aging. Additionally, the abundance of fibre in kale has many benefits to our health. The fibre in kale can help reduce cholesterol and blood sugars, thus reducing the risk of many chronic diseases including type 2 diabetes, hypertension, and stroke. That pungent, sulphuric taste and smell that cruciferous vegetables are known for come from a compound called sulforaphane, which in many studies has been seen to slow or stop the growth of cancer cells. So, if you or anyone you know is fighting cancer, increasing their kale intake may not be a bad idea. Read More


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Food and Recipe of the Month: Grilled Lemon and Garlic Asparagus

Care of Andrea Howe, of glowingongreens.com  With Spring on the horizon and buds beginning to grow, local asparagus is the perfect April vegetable to have in your fridge. Grilling, steaming, or roasting, this vegetable is so versatile and can be prepared with a variety of meals. Asparagus is known for its bright green colour and crunchy texture. This green colour is from a pigment called chlorophyll, which is a phytonutrient with abilities to reduce inflammation and stop free-radical damage. This means it can reduce cancer cell formation, heal wounds and tissue damage, as well as increase energy levels. Additionally, that crunch from asparagus is from their high fibre and water content. Studies show that a diet rich in fibre can help with a variety of comorbidities such as obesity, diabetes, and heart disease. It makes us feel full longer, reduces blood sugar and blood pressure, and improves overall well-being. Although blanching asparagus is the healthiest way to cook it, they can be prepared in just about any way. Try this Grilled Lemon and Garlic Asparagus recipe to serve at your next dinner party. Grilled Lemon and Garlic Asparagus – 1 bunch asparagus – 1 lemon, juice and zest… Read More


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Magnificent Mushrooms: Tofu & Mushroom Ramen

Care of Andrea Howe, of glowingongreens.com This year-round (fun)gi and the life of the dinner party is an ingredient everyone should have in their kitchens. Mushrooms are versatile and have the best seasonality due to their growing environment being in a greenhouse. Their famous umami flavour makes them a great addition to just about any savoury dish. Another bonus, they’re jam-packed full of a variety of nutrients. Mushrooms are well known for being a natural source of vitamin D. Vitamin D is an essential vitamin, especially those living in the Northern hemisphere, like Canadians. This vitamin aids in bone strength and repair, and reduces the risk of osteoporosis. Additionally, studies show that adequate dietary vitamin D intake appears to reduce the risk of dying from certain cancers, including breast and colon. Mushrooms are a great source of B vitamins, which are known to have protective factors for the heart, red blood cell production, and maintaining healthy skin. Mushrooms can be used as a meat replacement due to their chewy and tender texture. Try them in veggie burgers, mushroom loaves, or in this savoury tofu and mushroom ramen recipe. Tofu and Mushroom Ramen Ingredients: – 1L vegetable… Read More


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Food and Recipe of the Month: Artichokes and Vegan Crab Cake

Care of Andrea Howe of glowingongreens.com Although a commonly forgotten vegetable, the artichoke is a versatile and nutrient-packed ingredient. It can be used as a meat or fish replacement due to its tender and pulled-like consistency. Artichokes can also be used year-round due to being found in canned form. Artichokes are an impressive vegetable due to the high fibre and folate content. Fibre is a key nutrient for overall health as well as weight-loss. It works to decrease hunger, decrease blood sugar and cholesterol, thus reducing risk of obesity, type 2 diabetes, and heart disease. Its high folate content is important for pregnant women or those in child-bearing years due to reducing the risk of neural tube defect in the fetus. It is also important for blood cell development and producing energy in the body. Additionally, artichokes are packed full of antioxidants which aid in repairing free-radical damage, thus lowering the risk of cancer cell development. Wondering how can you enjoy this superfood? Try it in a salad, on a pizza, or this delicious, meaty crab cake recipe. Artichoke Crab Cake Ingredients • 2 cans of artichoke hearts, drained and rinsed • 2… Read More


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Food and Recipe of the Month: Vegetable Barley Soup

Care of Andrea Howe of glowingongreens.com  As the cold winter months progress, choosing hearty dishes is essential to stay warm. Barley is an impressive grain due its vast health benefits, and its ability to keep us feeling full for a long time. Barley, like other whole grains, is rich in B vitamins which aid in brain health, red blood cell development, and increasing energy levels. Additionally, barley is rich in soluble fibre, particularly beta-glucan which causes us to feel full for longer thus reducing appetite and aiding in weight loss. This fibre can also reduce blood sugar levels, blood pressure, and cholesterol, lowering the risk for cardiac diseases. Beta-glucans also produce short-chain fatty acids which reduce inflammation and reduce the risk of cancer cell formation. Not only do these powerful grains have amazing health benefits, they are also delicious and easy to cook. This chewy and nutty grain can be served is many dishes like soups, stews, salads, or on its own. Check out this Vegetable Barley Soup recipe to gain these amazing benefits. Ingredients – 1 tbsp olive oil – 1 yellow onion, diced – 3 carrots, peeled and diced – 3 stalks of celery,… Read More


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Food and Recipe of the Month: Roasted Apples and Brussels Sprouts with Shitake Bacon

Care of Amy Symington of ameliaeats.com This month’s recipe and picture from Amy’s book The Long Table Cookbook: Plant-based Recipes for Optimal Health, available on Amazon, Indigo, Costco and TYPE Books (as well as many other local book stores across Canada).  All author proceeds go to fund the important cancer support programming at Gilda’s Club Greater Toronto! Photography credit: Darren Kemper   Stop animation video of the recipe: https://www.youtube.com/watch?v=yqT9rd5IJWY&list=PLhehiplX_s_ewmfYqmgAMOHP5EM_b7yVQ&index=10 Often half-heartedly chased around the dinner plate and too frequently synonymous with the most widely hated vegetable, Brussels sprouts do not get the delicious recognition and love they deserve. As a member of the cruciferous vegetable family, Brussels sprouts are full of sulphuric compounds, which help in cancer prevention, lowering LDL cholesterol levels and reducing one’s risk of age-related macular degeneration. They are an excellent source of vitamin C and K as well as a good source of fibre, folate, potassium, B6 and the omega 3 fatty acids. Due to their high fibre content Brussels sprouts are good for gut health, gastrointestinal movement and aiding in the multiplication of existing beneficial bacteria.  They are a low glycemic food which aids in the regulation of blood… Read More


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Food & Recipe of the Month: Pumpkin Ravioli

Care of Andrea Howe of glowingongreens.com  I bet you thought pumpkin season was over, but not yet! Pumpkins are such a versatile vegetable and are packed full of beneficial nutrients. They are a great fall staple to incorporate into your diet. Pumpkins are known for their rich orange colour. This comes from the powerful antioxidant beta-carotene which our body converts into vitamin A. This antioxidant is able to stabilize free radicals from damaging our cells. Free radicals are toxins found in our environment from pollution, smoking, alcohol, and more. Free radical damage can cause advanced aging as well as certain diseases and cancers. Vitamin A is a fat-soluble vitamin that is essential for our bodies. It is known for maintaining adequate vision, as well as strengthening our immune system. Studies show that high amounts of vitamin A in our body can reduce risk for certain cancers including lung, bladder, and cervical. Additionally, pumpkins are rich in vitamin C, another powerhouse antioxidant. Vitamin C is known to increase white blood cell protection, strengthening our immune system as well as aiding in skin and bone repair. Pumpkins just may be the perfect food to give you all the nutrients needed to fight… Read More


Filed under: elifelines Food of the Month News News from the Toronto Vegetarian Association Nutrition Uncategorised Vegan & Vegetarian Recipes

Food and Recipe of the Month: Tahini Dill Dressing

Care of Amy Symington of ameliaeats.com  Contrary to popular belief, tahini isn’t solely used for making hummus or just topping falafels. Its rich and creamy texture lends itself to both savoury and sweet recipes. Use it in noodle bowls, stir-fries, dressings, marinades, sauces, dips, on toast with fresh figs or in cakes, muffins, or cheesecakes! Even though it is simply just ground up sesame seeds, its flavour is quite complex. It has a mildly sweet, yet slightly bitter taste and is often used in Mediterranean and Middle Eastern dishes. It is rich in protein, healthy fats, and vitamin E and is a source of calcium. It also contains anti-inflammatory properties helping to minimize inflammation in the body and consequently reducing the risk of chronic diseases like heart disease and cancer. Try the below creamy and dreamy tahini dressing as a fun and flavourful way to reinvent those winter root vegetables whether they are roasted, spiralized or just straight up raw! Recipe and photograph by Darren Kemper are shared from Chef Amy’s cookbook “The Long Table Cookbook: Plant-based recipes for optimal health” available for preorder online here. All author… Read More


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Food and Recipe of the Month: Cherries and Cacao Cherry Cheesecake

Care of Andrea Howe at glowingongreens.com  Cherries hold the prize for being the most popular summer fruit in our kitchens! They’re tart, sweet, and that perfect treat on a hot day. Not only are cherries bursting with flavour, but they are also packed full of amazing antioxidants, vitamins, and nutrients. Cherries are known for their deep red/purple colour. That bright colour comes from a powerful antioxidant called anthocyanin. These antioxidants can aid in cell damage repair, and preventing further harm from occurring, resulting in a reduced risk of many cancers and chronic disease. They can also reduce blood pressure levels, cholesterol levels, and increase metabolism. Are you an athlete? Cherries have been seen to enhance exercise performance and speed up recovery time by reducing muscle soreness in marathon runners. They can also reduce inflammation in those individuals with arthritis or inflammatory diseases due to their ability to fight free-radicals and reduction of uric acid levels in the body.  So, not only do cherries taste good, but they are a powerhouse for combating many health conditions. Add this superfruit into your diet with this Cacao Cherry Cheesecake… Read More


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