Vegan & Vegetarian Recipes

Food and Recipe of the Month: Leeks

Care of Amy Symington, of ameliaeats.com  The lovely leek is a cousin to both garlic and onions, and like garlic and onions it is a part of the health promoting allium vegetable family. Allium vegetables are rich in antioxidants, specifically flavonoids, which have been shown to aid in preventing heart disease and stroke. Leeks are also high in dietary fibre which helps to maintain blood sugar levels, consequently aiding in type 2 diabetes prevention and management. And like garlic and onions, they may also aid in reducing oxidative stress which in turn may reduce the risk of cancer. In addition to fibre they are also a good source of vitamin B6, iron and magnesium, and a very good source of folate, and vitamins A, C, and K. Eat them thinly sliced in a slaw, slow cooked in a soup, stew or chowder or have them caramelized and on a salad, sandwich or pizza. Or of course, in this delicious sandwich! BLTA – coconut bacon, caramelized leeks and roasted tomato with avocado on cornbread Makes 6 sandwiches Preparation Time: 30 minutes Cook Time: 1.5 hours Sandwich ingredients: 2 tsp grapeseed oil or canola, divided 4 cups whole grape tomatoes… Read More


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Food & Recipe of the Month: Red Curry Cauliflower

Care of Andrea Howe of glowingongreens.com The cauliflower is yet another superfood to add to the list. This cruciferous vegetable can be deceiving from its simple exterior, yet nutrient-packed interior. Cauliflower is known for its high antioxidant content such as its glucosinolates. These antioxidants have been shown to slow the growth and development of cancer cells. Along with this, it contains carotenoid and flavonoid antioxidants which can have cancer suppressing effects, as well as reducing other diseases such as heart disease. Another benefit is its sulphur content. Although smelly, the antioxidant sulforaphane can stop cancer growth and reduce high blood pressure. Cauliflower’s mild flavour makes it a great hidden ingredient in sauces, salads, or even carb-replacers. It can be shredded to replace rice, boiled and mashed to replace potatoes, or blended to make a cheese sauce. Cauliflower has a great source of fibre and has a low calorie count, resulting as an aid in weight loss. This versatile vegetable is super tasty and beneficial for our health. Try this easy red curry cauliflower dish to please your palette and your body! Red Curry Cauliflower Ingredients 1 tbsp oil 2 tbsp red curry paste 1/2 red pepper, sliced… Read More


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Food and Recipe of the Month: Bell Peppers & Marinated Veggie Skewers

Care of Amy Symington at ameliaeats.com Crunchy, juicy, refreshing bell peppers are one of the most nutritious, delicious and versatile summer time veggies. Aside from being the bell of the salad ball, peppers can be used in everything from simple crudité platters to hot or chilled soups to complex, intricate hors d’oeuvres to being the star of a classic, stodgy, stuffed pepper dish. They come in every colour of the rainbow and brighten any plate. Depending upon the colour, bell peppers are rich in vitamin A, C, E, K, potassium and B6. Surprisingly, red peppers in particular, pack more vitamin C punch than even your average orange. They are a fibre rich food which aids in digestion, blood sugar regulation and chronic disease prevention. Moreover, they contain antioxidants, lutein, zeaxanthin, and carotenoids which if consumed regularly and in sufficient amounts may improve eye health significantly! Eat them raw or lightly cooked like the below recipe for best nutrient dense results! Marinated Veggie Skewers – What better way to utilize summer’s bounty than with seasonal vegetables! Veggie skewers can be made and marinated far in advance and stored in the fridge until ready to roast or BBQ. Try our tofu, mushroom,… Read More


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Food of the Month: Artichokes in Caesar Potato Salad

Care of Amy Symington at ameliaeats.com  Although somewhat intimidating in appearance, artichokes are one of the friendliest vegetables you can consume! They are rich in inulin fibre, which aids in reducing one’s overall risk of cardiovascular disease by helping to reduce LDL cholesterol levels in the blood and consequently avoid the build up of harmful plaque in your arteries. Moreover, they are rich in potassium which aids in regulating blood pressure, further increasing their heart health benefits. They are also high in polyphenols, rutin, quercetin, and vitamin C, which are antioxidants directly linked to a reduced risk of cancer. Lastly, they are high in fibre in general, which is an important component of any healthy diet that wishes to focus on preventing diseases like obesity, diabetes, heart disease, and cancer. If the health benefits don’t intrigue you, they are also a distinctive and versatile vegetable that will help to add a unique taste and texture to any soup, salad or entrée! Try our summer inspired Potato Caesar Salad below and see what the addition of artichokes can make! Bon Appetit! Potato Caesar Salad Makes 8 servings (1 cup/serving) Preparation Time: 25 minutes Cook Time: 30-35 minutes… Read More


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Food & Recipe of the Month: Oil-Free Onion Rings

Care of Andrea Howe, of glowingongreens.com  Onions may not be something to cry over after all! A member of the allium family, these vegetables have been consumed for centuries due to their rich flavours and medicinal properties. Onions can be incorporated into almost every savoury dish for a boost of flavour, colour, and health benefits. They have been linked to cancer prevention, especially stomach and colorectal due to being rich in organosulfur compounds. Additionally, they contain vitamin C which is an antioxidant that prevents free radical damage. Studies show that men with the highest intake of allium vegetables had a lower risk of prostate cancer, potentially due to its high antioxidant and fibre levels. Along with these amazing benefits, onions contain folate which may help reduce depression. It aids in blood and nutrients to flow to the brain and release of serotonin, dopamine, and norepinephrine. So, onions will not only taste delicious, but they’ll make you feel amazing! Oil-Free Onion Rings Ingredients: – 2 large yellow onions – ½ cup flour – 2/3 cup non-dairy milk – ½ tsp paprika – ½ tsp garlic powder – ½ tsp salt – 1 cup bread crumbs… Read More


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Food and Recipe of the Month: Garlic Chives

Care of Amy Symington at ameliaeats.com  As the Spring weather approaches so does our excitement for fresh produce. Spring herbs like garlic chives are not only a nice fresh and flavourful treat after a long, cold, root vegetable-laden winter, but they are also beneficial to us health wise. Garlic chives are abundant in folate, riboflavin, calcium, potassium, iron, and the antioxidant rich vitamins A and C. Aside from being nutrient dense, they are also a good source of dietary fibre, helping to regulate blood sugar levels, maintain a healthy body weight, and keep chronic diseases at bay. It is the perfect time of year to clear out the proverbial old cobwebs and that goes for our eating habits as well. Introduce more flavourful plant-based ingredients into your regular diet in lieu of added fat, salt, and sugar, and you will be certain to put a little more spring into your step this Spring. Chive and macadamia nut pesto Makes 6 servings (2 tsp/serving) Preparation Time: 10 minutes Ingredients: 1 bunch chives (approximately 30g) ½ cup macadamia nuts 2 tbsp nutritional yeast… Read More


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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


Filed under: Eat Veg elifelines Food of the Month Front page post News Uncategorised Vegan & Vegetarian Recipes Vegetarian Holiday Recipes

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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Sweet Potato Pie Parfaits

Makes 6 servings (1.5 cups/serving) Cook Time: 18 minutes Topping ingredients: 2 cups whole rolled oats ¾ cup pecans ¼ cup raw pumpkin seeds ¼ hemp seeds 2 tbsp maple syrup 1 tsp cinnamon ½ cup chopped dried dates Sweet potato puree ingredients: 4 small baked sweet potatoes, skins on) 2 tbsp maple syrup 1 tsp cinnamon 1 tsp vanilla extract ¼ tsp allspice ¼ tsp nutmeg 1/8 tsp cardamom 13.5 oz coconut milk Garnish: 1.5 cups coconut yogurt or yogurt of your choice Directions: 1. Preheat oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl add all topping ingredients and combine until oats and seeds are completely coated in syrup. Evenly distribute on baking sheet and bake in the oven for 18 minutes, or until mixture is toasted slightly brown. Once toasted remove from oven, allow to cool and then place into a resealable baggie with chopped dates for future use. 3. Meanwhile, in a food processor add sweet potatoes, maple syrup, and spices. 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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