Food and Recipe of the Month: Microgreens

Care of Andrea Howe, of Glowing On Greens Microgreens are an exciting, fairly new ingredient to add to our meals. Due to their small size, they are more concentrated, meaning they have higher levels of vitamins and antioxidants when compared to their mature, full grown counterpart. Microgreens come in different varieties, including alfalfa sprouts, broccoli shoots, amaranth, and watercress. They are a crunchy and delicious ingredient to add as a garnish, or to include in salads and sandwiches. Microgreens have become popular due to their beautiful addition to meals, and their nutrient profile. Studies of microgreen have found they have up to 40 times higher the antioxidant level compared to their more mature versions. Higher levels of antioxidants in the diet can lower the risk of many chronic diseases and cancers, including heart disease, diabetes, and Alzheimer’s disease. These crunchy greens also contain fibre, which can help to lower the risk of various diseases and cancer. Along with benefits to your health, microgreens are a fun way to add an extra element to your dish, along with added benefits to your health. Try using them as a garnish to your soup, stew, or in this Warm Sweet Potato Couscous… Read More

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

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

Care of Amy Symington of  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

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Roasted Beet, Apple and Arugula Salad with Orange Maple Vinagrette

    Ingredients  2 medium-sized beets 5 cups baby arugula 1 small apple, julienned 1/4 cup chopped walnuts Vinaigrette  1 tbsp light olive oil 1/2 tsp orange zest 2 tbsp freshly-squeezed orange juice 1 tsp balsamic vinegar 1 tsp maple syrup salt and pepper to taste Directions  Preheat oven to 400°F.  Wrap each beet tightly in aluminum foil. Bake for 1-1/2 hours or until a knife goes through smoothly. Allow to cool, then gently remove peel and cut into wedges. In a large bowl, combine baby arugula, julienned apple and walnuts. In a separate bowl, whisk together all vinaigrette ingredients. Add to salad and mix well. Top with beet wedges. Read More

Filed under: Eat Veg elifelines Vegan & Vegetarian Recipes

Red Cabbage and Black Currant Salad

Makes 6 servings, care of the The New York Times     Ingredients 1 small head of red cabbage 1 1/4 cups fresh or frozen black currants or black currant jam Sugar to taste Directions 1. Julienne the cabbage or grate it into fine shreds. Place it in a clean dish towel and squeeze out any excess moisture. Transfer to a large bowl. 2. If using frozen currants, defrost them. Mash the currants and, if necessary, sweeten to taste with sugar. 3. Combine the black currant mixture (or jam) with the cabbage and toss well. Cover and refrigerate for several hours before serving. Read More

Filed under: Eat Veg elifelines Vegan & Vegetarian Recipes

Roasted Mushroom and Barley Salad

Serves 8 Spring is kind of unpredictable weather-wise, so I went with a variety of tastes, textures and flavours in this salad to satisfy throughout the season. You can change up the vegetables/herbs with whatever inspires you in the moment. Ingredients 1 cup pot barley, soaked overnight 12 ounces mushrooms, sliced (I used cremini and oyster varieties) 2 leeks (white and light green part only) 3 sprigs of thyme, leaves removed and chopped fine ½ tbsp tamari soy sauce 1 tbsp balsamic vinegar 5 tbsp grapeseed oil, divided juice of 1 lemon ⅓ cup raw hazelnuts 1 small shallot, minced fine ¾ cup chopped flat leaf parsley salt and pepper   Directions Preheat oven to 400 degrees F. Line one large and one small baking sheet with parchment paper and set aside. Drain the soaked barley over a bowl to save the water. Place drained barley in a medium saucepan. Top up the barley water with fresh water (if necessary) up to 3 cups. Place saucepan over medium heat and bring to a boil. Lower pot to a simmer, cover and cook until barley grains are fully cooked, but still a little bit chewy, about 25 minutes. Drain… Read More

Filed under: Eat Veg elifelines Vegan & Vegetarian Recipes