Food of the Month

Food of the Month: Raspberries

Care of Andrea Howe at www.glowingongreens.com  Whether it be in a delicious tart or a refreshing lemonade, raspberries are the perfect summer ingredient. They can be paired in a variety of dishes from salads, to dressings, as well as many desserts. Not only are they so versatile to cook with, but they also provide an abundance of nutrients. Raspberries get their radiant red colour from the antioxidant anthocyanin. This antioxidant has the ability to protect against a range of diseases due to its ability to fight free-radicals. Raspberries also contain one of the highest amounts of fibre, making up 20% of the berry’s total weight. Fibre is great for digestive health, as well as making you feel full for longer. They are also chalk full of vitamin C which aids in tissue growth and development. Given the rich antioxidant and phytonutrient content in raspberries, they are a great component in the diet for aiding in cancer prevention, reducing inflammation, and overall health. Read More


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Food of the Month: Romaine Lettuce

Care of Amy Symington, of ameliaeats.com Romaine lettuce is a crunchy, nutrient packed leafy green that is often underrated. It is most commonly found in the sometimes not so healthy Caesar salad, but don’t be mistaken, it is a healthy addition to your daily diet. Packed with vitamin K and A, folate (also known as folic acid) and fibre, this leafy green is a great choice for any salad, grain bowl, sandwich, taco or burrito. The fibre, folic acid and beta-carotene present in this crispy treat make it a heart friendly choice. High fibre diets reduce the risk of atherosclerosis by removing bile salts from the body, forcing our systems to create more, in turn helping with the breakdown of cholesterol that tends to harden in our arteries. Folic acid helps to break down homocysteine, which can cause inflammation and damage to our blood vessels, and in turn increases the risk of heart attacks and strokes. Moreover, the beta-carotene present helps to prevent the oxidation or hardening of bad cholesterol in our arteries, further promoting heart health. After returning from the grocery store remember to wash your romaine and wrap the leaves in a towel before storing… Read More


Filed under: Eat Veg elifelines Food of the Month Nutrition Uncategorised

CBLT: Coconut Bacon, Romaine Lettuce and Cherry Tomato Grain Salad

Care of Amy Symington of ameliaeats.com  Makes 3, 1L mason jar salads Preparation time: 40 minutes Serving size: 1 mason jar Equipment: 3 – 1L mason jars with lids Ingredients Coconut Bacon 1 cup unsweetened, dried sliced coconut or coconut flakes 1 tbsp maple syrup 2 tbsp reduced-sodium tamari 1 tsp smoked paprika 1/2 tsp grapeseed or canola oil Lemon Dijon Vinaigrette 1 lemon zested and juiced 1/3 cup extra virgin olive oil 1 clove garlic, pureed 1 tbsp maple syrup 2 tsp Dijon mustard Salt and pepper to taste Salad 1 cup lemon dijon vinaigrette dressing (see recipe above) 3 cups cooked grain of choice (brown rice, quinoa, millet are great options) 3 cups of grated vegetables – carrots, green and yellow zucchini, beets 3 cups Romaine lettuce, torn into bite size pieces 1-1/2 cups cherry tomatoes, halved 1 cup coconut bacon (see recipe above) ½ cup sunflower sprouts Instructions 1. Preheat oven to 325°F. In a medium bowl add all coconut bacon ingredients and toss well to coat. Spread on a large parchment-lined baking sheet. Bake for 18 minutes, until coconut is crispy and lightly… Read More


Filed under: Eat Veg elifelines Food of the Month Uncategorised Vegan & Vegetarian Recipes

Roasted Garlic Artichoke Burger

Care of Andrea Howe at glowingongreens.com  Ingredients (makes 8 patties): – 1 large Garlic bulb – 1 tbsp Olive oil – 1 (14oz) can Cannellini beans, drained and rinsed – 1 package Artichoke hearts, thawed – 1 cup Oats, ground – 2 tbsp Lemon juice – 2 tbsp Dijon mustard – 1 tsp Soy sauce or tamari – 3 tbsp Nutritional yeast – 1/4 cup Fresh parsley, chopped – Salt and pepper Directions: 1. Preheat oven to 425F. Cut off top of garlic head and place in aluminum foil sheet. Drizzle olive oil over and season. Wrap tight with aluminum and place in oven for 30-40 minutes or until golden brown. 2. Place beans, artichoke hearts, oats, lemon juice, dijon, soy sauce, and nutritional yeast in food processor and process until fully combined, then transfer to bowl. 3. Add chopped parsley and combine. Season to taste. 4. Use 1/3 cup and shape into patties. 5. Heat skillet and add oil. Cook each side 4-6 minutes or until golden brown. Read More


Filed under: Eat Veg elifelines Food of the Month Vegan & Vegetarian Recipes

Food of the Month: Artichokes

Care of Andrea Howe at glowingongreens.com Don’t let this peculiar looking vegetable scare you away, it actually has amazing nutritional benefits! Artichokes are one of the oldest ingredients known to humans. They are generally seen as a side dish or added to a salad. However, they can be incorporated into many different dishes such as pasta, stuffed artichokes, or the most familiar dish – spinach and artichoke dip. Thought oats were high in fibre? One artichoke heart contains 10.3g of dietary fibre, almost double the amount that one cup of oats have. This high amount of fibre makes them a great component to a healthy digestive system. They’re also very high in minerals such as folic acid and potassium. Folic acid helps produce red blood cells and repair DNA which is essential for pregnant women. Potassium helps to balance out fluids in the body and in particular can help prevent hypertension and high blood pressure. Getting creative with artichokes can be difficult, so try out my amazing Roasted Garlic Artichoke Burger!… Read More


Filed under: Eat Veg elifelines Food of the Month Nutrition

Strawberry and Hazelnut Streusel Cake with Maple Vanilla Glaze

Care of Amy Symington of ameliaeats.com Makes 1 bundt cake or 20 small servings Prep time: 15 minutes Baking time: 45-50 minutes Nutritional Bonus: This dessert does not use any processed sugars, is high in fibre and vitamin C, and contains zero cholesterol due to the use of ground flax seed instead of eggs. As a general rule of thumb, to replace 1 egg in baking, use 1 tbsp of ground flax seed mixed with 2 tbsp water. Dry Ingredients: 2 cups whole wheat or spelt flour 3 tbsp ground flax seeds 2 tsp cinnamon 1 1/2 tsp baking powder 1 tsp baking soda 1/4 tsp salt Wet ingredients: 1/2 cup grapeseed or canola oil 1/3 cup maple syrup 1/2 cup water 2/3 cup mashed bananas (approximately 2) 1 tbsp apple cider vinegar 2 tsp vanilla Garnish: 3 cups strawberries, sliced 3/4 cup dates, pitted and chopped 1/2 cup toasted hazelnuts, chopped Streusel Glaze: 1/4 cup dates, pitted and chopped 1/2 cup water 1 tbsp maple syrup 1/2 tsp vanilla Directions: In a large mixing bowl, combine all dry ingredients. In a small mixing bowl, combine all wet ingredients. Add the wet to… Read More


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Food of the Month: Strawberries

Care of Amy Symington of ameliaeats.com Strawberries are a spring seasonal favourite for most people, and for good reason. They are sweet and tart, and jam-packed (pun intended) with essential vitamins and minerals. From breakfast parfaits and salad toppers, to compotes, jellies and jams, to decadent desserts, there is no doubt that strawberries are a versatile fruit. Strawberries are high in vitamin C, beta carotene, and fibre. One serving of strawberries is about half your Recommended Dietary Allowance of vitamin C, which is a fantastic immune booster, a powerful antioxidant, and a support to increase the production of collagen, improving skin’s elasticity and resilience. Strawberries also contain the phytochemical ellagic acid, which aids in the suppression of cancer cell growth. Ellagic acid also aids in reducing LDL (bad) cholesterol, helping to reduce the risk of cardiovascular disease and stroke. So take advantage of spring’s bounty, grab a pint of these tasty little morsels, and try our sinfully delicious Strawberry and Hazelnut Streusel Cake. Read More


Filed under: Eat Veg elifelines Food of the Month Nutrition

Lemon Asparagus Hummus

Care of Andrea Howe Makes 1.5 cups Ingredients 1 cup asparagus, cut into 1” pieces 1 (400mL) can chickpeas, drained and rinsed 2 garlic cloves, minced 1 tbsp tahini 1 lemon, juiced 1 tbsp cooking water 1/8 tsp cayenne pepper 1/2 tsp crushed red pepper flakes 1 tsp salt 2 tbsp + 1 tsp extra-virgin olive oil Directions 1. Heat a saucepan filled with salted water to high heat until boiling. Prepare an ice bath. 2. Add asparagus to boiling water and cook 3 to 4 minutes until tender but crunchy. Immediately submerge in ice bath once done. 3. Reserve 1 tbsp of asparagus cooking water. 4. In a food processor, add chickpeas, garlic cloves, tahini, lemon juice, cooking water, cayenne, crushed red pepper flakes, and salt. Process until combined while slowly adding 2 tbsp olive oil. 5. Season to taste with lemon juice and salt. Garnish with olive oil and red pepper flakes. 6. Serve with raw veggies or whole wheat pita. Read More


Filed under: Eat Veg elifelines Food of the Month Vegan & Vegetarian Recipes

Food of the Month: Asparagus

Care of Andrea Howe This spring super-food starts the season off packed full of vitamins and minerals. Asparagus growing season begins at the end of February and continues all through the spring until May. Unlike most vegetables, asparagus continues to grow and thrive even after it is picked. This trait is beneficial as the powerful enzymes are just as beneficial for your health as they were when they were in the ground. Asparagus spears are known for their tender but crunchy texture. Hidden inside their long shoots is an array of vitamins and minerals such as vitamins K, C, E, and B vitamins. The vegetable also contains high amounts of folate, copper, and fibre. Vitamin K is beneficial for blood-clotting, as well as maintaining bone health. The fibre in asparagus is great for digestive health and reducing risks of cancer and disease. Asparagus can be used in many dishes such as asparagus soup, wrapped asparagus, casseroles, or even just on its own as a tasty side dish!… Read More


Filed under: Eat Veg Food of the Month Nutrition

Sweet Potato and Peanut Soup

Care of Amy Symington of ameliaeats.com Makes 6 servings Soup ingredients: 1 tsp grapeseed oil 1 small onion, diced 4 cloves garlic, minced 1 red chili pepper, minced 1 tbsp ground coriander 1 tbsp ground cumin 1 tbsp paprika 4 medium sweet potatoes, peeled and diced 1 L vegetable stock 1 540 ml can coconut milk ½ cup smooth peanut butter 1 lime zested and juiced 1 tsp salt Sriracha peanut ingredients: 1 cup dry roasted peanuts, shelled 1 tbsp maple syrup 1 tbsp sriracha or your favourite hot sauce Sweet potato green pesto ingredients (optional): 4 cups greens (sweet potato greens and/or arugula) ¼ cup ground blanched almonds ¼ cup nutritional yeast 2 tbsp extra virgin olive oil 1 clove garlic ¼ tsp salt Garnish (optional): Whole grain crostinis Directions: Preheat oven to 375 F and line baking sheet with parchment. Set aside. For soup: In a medium stock pot, over medium high heat add oil. Once heated, add onions and sauté until translucent and fragrant, about 3 minutes. Next add garlic, red chili and spices and sauté until fragrant, about 1 minute. Next add sweet potatoes… Read More


Filed under: Eat Veg elifelines Food of the Month Uncategorised Vegan & Vegetarian Recipes