Food of the Month

Holiday Coleslaw with Orange Vinaigrette

Care of Amy Symington of ameliaeats.com Makes 5 servings, serving size: 1 cup (250ml) Ingredients Salad: 1 medium Bartlett pear, julienned 1 medium golden (or red) beet, julienned ½ small green cabbage, thinly sliced, approximately 3 cups ½ red onion, thinly sliced Dressing: 1 medium orange zested and juiced, approximately ¼ cup juice and 1 tbsp zest 3 tbsp apple cider vinegar 2 tbsp extra virgin olive oil 1 tsp djion mustard 1 tsp maple syrup ¼ tsp salt Garnish: ½ cup toasted hazelnuts, chopped 1/3 cup unsweetened cranberries 3 tbsp chopped parsley Directions In a large salad bowl, add all of the salad ingredients. In a small bowl, whisk together all dressing ingredients. Pour over salad and toss. Top with hazelnuts, cranberries, and parsley. Read More


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Food of the Month: Cabbage

Care of Amy Symington, of ameliaeats.com Cabbages, cabbages, yum yum yum! Cabbage, a member of the cruciferous vegetable family, is a vegetable to make serious friends with. Cruciferous vegetables, in general, are full of fibre and phytochemicals, specifically sulphuric compounds that may reduce your risk of certain types of cancer, type 2 diabetes, as well as cardiovascular disease. Cabbage is also an excellent source of vitamin C and K. Although green is the most commonly consumed cabbage, red cabbage contains the antioxidant anthocyanin, which has nutritional perks such as providing anti-inflammatory benefits. In order to retain its maximum health benefits, raw, lightly steamed, or sauteed are the preferred cooking methods of cabbage. No matter how you slice it though, cabbage is one vegetable you won’t want to turn your nose up at. Read More


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Harvest Quinoa Stuffed Acorn Squash

Care of Andrea Howe at www.glowingongreens.com  Serves 4 Ingredients: – 2 acorn squash – 3 tbsp olive oil – 2 tbsp maple syrup – 1 onion, diced – 2 cloves garlic, minced – 1/2 cup celery, diced – 1 green apple, diced – 1/2 cup dried cranberries – 1 tsp dried sage – 1 tsp dried thyme – 1/2 tsp cinnamon – 2 cups cooked quinoa – 1/2 orange, zest and juice – Salt and pepper – Chopped pecans or walnuts (optional) Directions: 1. Preheat oven to 375F. Cut squash in half lengthwise and scoop out insides. 2. Combine olive oil and maple syrup. Brush dressing over squash and season. Place on baking sheet and roast for 30 minutes. 3. While cooking, heat skillet with oil. Add onion, garlic, celery, and apple. Once onion is translucent, add cranberries, sage, thyme, and cinnamon. 4. Add cooked quinoa, orange zest and juice and fully combine. Turn heat to low and let sit for 3-5 minutes. Season to taste. 5. When squash is ready, fill with quinoa mixture. Place back… Read More


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Food of the Month: Acorn Squash

Care of Andrea Howe at www.glowingongreens.com  Squash, the symbolic ingredient for Autumn! This hearty root vegetable can be found in a variety of forms such as pumpkins and zucchinis, acorn, butternut, and spaghetti. Each type has unique characteristics such as shape, colour, and seasonality. They also require different cooking techniques and can be used as a garnish, or blended into a soup. Squash is packed full of antioxidant compounds such as vitamin C and magnesium, which can help boost our immunity. They are a great source of B-vitamins which aid in metabolism and can lower blood sugar. They’re typical orange colour comes from beta carotene and vitamin A. These compounds are great for our eyes as well as bone growth which can benefit us as we age. Another secret component to this vegetable is the seeds! After washing and baking, this nutritious snack is loaded with protein having 7g in one handful. This versatile vegetable can be best enjoyed in a soup, a salad, or even as the main ingredient in a quinoa stuffed acorn squash! Celebrate the cooler weather and treat your tastebuds with this delicious, hearty vegetable. Read More


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Food of the Month: One (sweet potato) Two (sweet potato)

Care of Amy Symington, of ameliaeats.com The humble potato comes in many many varieties and forms, but one of the most nutrient dense versions is the rich, velvety smooth sweet potato. Sweet potatoes contain high levels of the powerful antioxidant, beta-carotene, helping to reduce the risk of any inflammatory disease or ailment including cancer, macular degeneration and heart disease. They are also rich in vitamin C, another powerful, antioxidant which further prevents or protects against free radicals and their damage. Moreover, due to their high fibre content sweet potatoes may also help or improve blood sugar regulation, which is ideal for those wishing to prevent or manage their Type 2 Diabetes. In addition to the beautiful, vivid orange colour, sweet potatoes can also be found in shades of purple and white. Steaming, baking or roasting are the recommended cooking methods for the preparation of sweet potatoes to ensure maximum retention of their vitamins. Sweet or savoury – eat them for breakfast in a parfait, for lunch in a stodgy salad bowl or as a stellar, well-seasoned side to your sandwich, or for dinner in a spicy mole chili! You say potato, I say sweet potato!… Read More


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Grilled Vegetable Eggplant Rollups

Care of Andrea Howe at www.glowingongreens.com  Serves 4 Rollups Ingredients: 1 eggplant, 1/4” sliced 2 tbsp olive oil 2 cloves garlic, minced 1 red pepper, thinly sliced 1 zucchini, 1/4” sliced length wise 1 bunch asparagus 1 block tofu 1 lemon, juiced 1 bunch basil 2 cups marinara sauce salt and pepper Cheese Sauce Ingredients: 2 cups cashews 2 cups soy milk 1 tbsp miso 1 cup nutritional yeast 1/2 tsp garlic powder 1/2 tsp onion powder Directions: 1. Preheat oven to 375 F and line a baking dish with parchment paper. Salt the eggplant and lay it flat to extract moisture. 2. Heat a large skillet over medium-high heat with olive oil. Add garlic, red pepper, zucchini, and asparagus. Sauté 5 minutes, until slightly browned. 3. Place tofu, lemon juice, basil, and seasoning into food processor and pulse until crumbly. 4. Prepare roll ups by placing marinara sauce over eggplant slices, followed by grilled vegetables, and tofu ricotta. Roll and place in a baking dish. 5. Prepare cheese sauce by placing ingredients in blender and blending until smooth. Pour extra marinara over roll ups followed by cheese sauce. 6. Read More


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Food of the Month: Eggplant

Care of Andrea Howe at www.glowingongreens.com  Eggplants are that one peculiar vegetable we have never been sure if we like or not. They’re found in traditional dishes like ratatouille, baba ghanoush, or caponata. We see them more lately as a healthy alternative to pasta noodles, meat substitutes, or just a delicious component to a salad. Not only are they such a versatile ingredient, they also have very unique health components. Eggplants have zero fat or cholesterol, as well as high fibre making it great for weight loss. They contain phenolic compounds that give it their unique colouration. These compounds benefit bone health which is essential for those at risk for bone degradation and osteoporosis. They’re also high in iron and calcium which aid in overall bone health and strength. Eggplants are also great for our brain due to its nasunin content, which is an antioxidant found to protect lipids in brain cell membranes. Their chewy texture is a great pasta noodle substitute for a lower carbohydrate dish. Try our delicious recipe for Grilled Vegetable Eggplant Rollup to gain these amazing health benefits. Read More


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Creamy Corn Chowder with Tempeh Chorizo

Care of Amy Symington of ameliaeats.com  Makes 12 servings Ingredients 1 tbsp grapeseed oil 2 small onions, diced 6 cloves garlic, minced 3 medium carrots, diced 5 stalk celery, diced 2 tbsp cumin 2 tbsp paprika 3 large potatoes, diced 3 cups tomatoes, diced 1L vegetable stock or water 3 cups corn niblets, about 2 cobs of corn 1 (400ml) can coconut milk 2 limes zested and juiced 1 tsp salt ½ tsp black pepper ½ tsp cayenne (optional) Tempeh chorizo (see recipe below) Garnish ½ cup thinly sliced chives Directions 1.  In a large stock pot over medium high heat add oil. Once heated add onion and sauté until translucent, about 5 minutes. 2. Next add garlic, carrots, and celery and sauté until soft, about 5 minutes. 3. Add cumin and paprika and sauté until fragrant, about 3 minutes. 4. Next incorporate potatoes and tomatoes. 5. Deglaze pot with veg stock or water and bring to a boil. Cook until potatoes are soft, about15 minutes. 6. Next add corn niblets and… Read More


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Food of the Month: Corn – Friend or Foe?

Care of Amy Symington, of ameliaeats.com Late summer and early fall is prime corn picking season! But is corn good for you? Just like any other food, whole, cooked, corn is; highly processed corn is not. Corn contains high levels of the carotenoid antioxidants lutein and zeaxanthin, which help in protecting the body against certain  types of cancer and heart disease, as well as aid in healthy vision. Steaming or roasting is the preferred cooking method to retain these beneficial antioxidants. Corn is high in both soluble and insoluble fibre increasing gut motility and promoting healthy bacteria growth. Moreover, corn is rich in vitamin A, the B vitamins and vitamin C. Read More


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Raspberry Cheesecake Brownie Bars

Care of Andrea Howe – www.glowingongreens.com Makes 25-30 squares Ingredients Brownie Layer 2 cups walnuts 1/2 cup almonds 2/3 cup unsweetened cocoa powder  2 cups pitted dates 1/4 cup cold water 1/4 tsp salt Cheesecake Layer 1 1/2 cup cashews, soaked and drained 1 can coconut cream 1/3 cup maple syrup 1 lemon, juiced 2 tsp vanilla 3/4 cup raspberries 1/2 cup chocolate chips, melted (optional) 2 tbsp coconut oil, melted (optional) Directions 1. Cover cashews in water and soak overnight, or soak in hot water for 2 hours to fast track. 2. Grease a baking dish with coconut oil and set aside. 3. In a food processor, add walnuts, almonds and cocoa powder. Pulse until crumbly. Add the pitted dates, water, and salt, and process until it’s fully combined. Add more water if it does not come together. 4. Remove from the food processor and place in a baking dish, pressing down to form a 1” layer. Place in freezer. 5. Add soaked cashews, coconut cream, maple syrup, lemon juice, and vanilla to food processor. Process until it reaches a creamy consistency. Add raspberries and process for… Read More


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