Food and Recipe of the Month: Spinach

Care of Andrea Howe, of  Spinach, a favourable leafy green, is famous for being packed full of non-heme iron, as well as shrinking down into almost nothing when cooked. This vegetable is unique as its mild flavour can be incorporated into almost every type of dish, from smoothies and green pancakes, to pasta and salads. Not only is it impressively versatile, but it comes with an abundance of nutrients. Spinach is an excellent source of iron, which is especially important for infants, pregnant women and breast-feeding mothers, and those not eating meat. Iron travels in the blood attached to hemoglobin to help deliver oxygen around the body. It is best absorbed with vitamin C, so add a little lemon or lime juice over your spinach salad for maximum nutrient benefits. Spinach is also packed with potassium, magnesium, vitamin K, and calcium, which are all important nutrients for strong bone health. These nutrients can strengthen bone density and reduce fractures, especially in older adults and women over the age of 50. Spinach loses volume when wilted and condenses, which is the best way to maximize the benefits of these nutrients. Spinach can be found in various forms, such as… Read More

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

A Healthy Twist on Traditional Pasta

Care of Ayah Victoria McKhail, a TVA member who recently attended a vegan pasta-making class in Toronto! Cucinato, the Italian Culinary Studio, where Old World charm meets modernity, isconstantly abuzz with activity. Nestled in the heart of Corso Italia, it offers a range of cooking classes and specialty events. Its warm ambiance is open and inviting; everything from the red and white checkered tablecloths to the lettering on the front window are tinged with nostalgia and are reminiscent of an era where preparing and sharing meals were commonplace. It’s here where culinary professionals take the best from traditional techniques and combine them with their signature panache. That’s exactly what Giulio Muratori, the face behind Giulio’s Artisanal Pasta was doing on a chilly winter night. Specializing in the ancient grains of Einkorn, Emmer, Khorasan (Kamut) and Spelt, his sold out and interactive class provided students with an opportunity to experiment with two types of pastas: Spelt for Fettucine and Khorasan (Kamut) for Cavatelli. With students encircling him at a table, Muratori began with a demonstration, adding water to a bowl of Spelt. Rolling it into a ball and then letting it sit, he mentioned how his late mother would knead… Read More

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Pistachio Pesto

Care of Ashley Sauve of The Vegan Chef Makes 4 servings Ingredients 1 1/2 cups unsalted, shelled pistachios 1 cup chopped tomato 2 cloves garlic 1 cup basil leaves ½ cup nutritional yeast pinch of crushed red pepper flakes 2 tablespoons olive oil (or more) salt and pepper to taste 1 cup sundried tomatoes, sliced Directions 1. Pulse pistachios, tomato, garlic cloves, basil, nutritional yeast and red pepper flakes in a food processor until a coarse purée forms. 2. Transfer to a bowl; stir in olive oil to form a thick, chunky sauce. Add more if needed until desired consistency is achieved. 3. Season with salt and pepper. 4. Garnish with sundried tomatoes and serve with zucchini noodles or pasta. Read More

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

Butternut Squash and Brown Rice Pasta with Swiss Chard

Care of Sandra Macdonald A healthy alternative to macaroni and cheese but, without the cheese. Did you ever think that by using butternut squash in pasta to make a sauce, it would even taste like cheese? Well, it does. Try it for yourself. If you’re looking for some comfort food on a rainy cold day or just wanting to impress some guests for dinner, this is fantastic pasta to make! Serves 2-4 people. Ingredients lb of butternut squash peeled and diced 1 package of brown rice penne pasta noodles 1 bunch of green Swiss chard chopped 1 large onion chopped 4 garlic cloves minced 1 1/2 cups of  organic rice milk 3 1/2 cups of vegetable broth 1/2 tsp of dried sage 1 tsp of dried thyme 2 tbsp of olive oil ½ tsp of sea salt Ground pepper to taste Directions Add olive oil to your frying pan, satay chopped onion and minced garlic until fragrant and onions are translucent, on medium heat. Add diced squash and cook for approx 3 minutes, then add your sage, thyme, sea salt and ground pepper. Let this cook for another 5 minutes while tossing with a wooden spoon to move around the flavours… Read More

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Kamut Linguine in Bechemel Sauce

Care of Amy Symington        Ingredients Pasta (or use store bought whole wheat pasta to save some time!) 2-1/2 cup Kamut flour + extra for rolling Pinch salt 1 cup cold water 2 tsp olive oil Combine flour and salt in large bowl. Make a well in center. Add cold water and olive oil. Knead until dough is smooth.  Cover with wet cloth until ready to use.  When ready, divide dough in half and roll out to ½” thickness. Use extra flour to prevent sticking. Thinly slice into noodles. Repeat with other ball.  Place all noodles into a pot of boiling water. Cook until el dente. Drain. Set aside. Sauce 530g package soft organic tofu ¾ cup unsalted cashews ½ cup nutritional yeast 4 cloves garlic 1 tbsp oil 1 tbsp whole wheat flour 1 cup water 3/4 cup fresh herbs, chopped (dill, thyme, tarragon recommended) Zest of 1 lemon Pinch salt Directions: In a food processor add tofu, cashews, nutritional yeast and garlic. Process until smooth. Set aside. Over medium heat in a large sauté pan add oil and flour (making a roux). Whisk together until smooth. Add tofu mixture to roux. Whisk. Add water and… Read More

Filed under: Eat Veg elifelines Vegan & Vegetarian Recipes

Simple Vegetarian Meal Ideas

Here are some suggestions for preparing a delicious and satisfying vegetarian meal. Main meals Hearty soup. Start with water or a soup base made from vegetable bouillon cubes, vegetable juice, tomato juice or packaged soup mixes. Add potatoes, split peas, lentils, carrots, spinach or any leftover vegetables. Season with bay leaves, salt, herbs or miso. For additional flavour add fried leeks, onion or celery. Pasta. Cook up your favourite noodles, then add a sauce such as tomato, pesto, béchamel, mushroom, or herbs and olive oil. Sauces can be purchased ready-made or create you own. For a heartier meal add in some tofu cubes, chickpeas, lentils or nuts. Toss in some steamed veggies or serve on the side. Stir Fry. Fry any combination of fresh vegetables, onions, tofu, tempeh, nuts or seeds. For flavour use soy sauce, ginger, garlic, or toasted sesame oil. To create a sauce, add about one cup of water when the vegetables are half cooked, and simmer. The liquid can be thickened by adding 1 Tbsp. of cornstarch dissolved in cold water. Serve on rice, couscous, bulgur or pasta. Tip: add in any greens near the end as they don’t take very long to cook. Read More

Filed under: Eat Veg Uncategorised Vegan & Vegetarian Recipes Vegetarian Meal Ideas