Category Archives: plant food

Veggie Inspiration: Choi Sum

Posted on February 12, 2013 | Leave a comment

It seems highly appropriate to introduce Choi Sum, a Chinese green vegetable during  Chinese New Year. Choi sum is mild in flavour, somewhat similar to bok choy. It is part of the mustard family of greens and is a source of vitamin C, soluble fibre, calcium and phytonutrients such as indole 3-carbinol, which helps cells repair their DNA.

Baby Choi Sum

Baby Choi Sum

Choi sum came to my attention in Hawaii while I sampled the incredibly diverse and blended Asian food on Oahu. I found choi sum as a tasty cold salad at a Korean place in the food court at Ala Moana Mall. I believe the choi sum was steamed and seasoned with sesame oil and soy sauce among other unidentified seasonings to create the ‘salad’. I also enjoyed and ordered extra portions of choi sum in tan tan ramen (a spicy sesame infused broth for ramen and a new favourite food!).

With these sources of inspiration, I procured some tender baby choi sum with a little help. It’s an interesting leafy green vegetable to have, which works well for healthy eating and fat loss. Look for baby choi sum, or choi sum that is bright green at your local Asian grocer. Try it stir fried, lightly steamed and enjoyed hot or cold dressed as a ‘salad’, or in a noodle soup.

 

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Posted in antioxidant, fat loss, Greens, Healthy food, plant food, Recommendation, Vegan, Veggies, Vivian Law

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Papaya: A fruit to try

Posted on February 5, 2013 | Leave a comment

I have never liked papaya, until I tried one in Hawaii. The papaya tastes entirely different there, fresh and sweet with minimal musky flavour. Perhaps it is also the freshness from the crop being grown on the islands. Papaya contains papain, an enzyme that aids in digestion, which helps the body obtain optimal levels of nutrients. Papain is is used as an ingredient in digestive aid/enzyme supplements. Papaya also contains lycopene, lutein, calcium, potassium and arginine.  I would suggest consuming fresh papaya for the taste, nutrients and digestive enzymes.

Apparently, much of the papaya crop is genetically modified. Natural, unmodified food seems ideal to me. However, this can become a complex issue, that is beyond my scope of practice. I can say that it is a best practice for us all to learn where our food comes from and pay attention to how we feel after we consume various foods. Some foods have more of a positive effect than others. I feel great after I eat fresh papaya from Hawaii and Jamaica-I enjoy the taste of these papayas best. See what types of papaya you enjoy and how you feel…

Jamaican Papaya

Jamaican Papaya

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Posted in antioxidant, Healthy food, plant food

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Veggies for Lunch: Kupfert and Kim Meatless and Wheatless

Posted on February 1, 2013 | Leave a comment

The meatless and wheatless tag line caught my attention when I walked through the First Canadian Place underground in December. I bought lunch at Kupfert and Kim this week. I ordered the First Canadian which was quinoa with shredded beets, kale, carrots, cabbage, radish, microgreens, tempeh, sunflower seeds, pomegranate seeds and maple dressing. I used a serving of hot sauce as well for flavour.

 

First Canadian Kupfert and Kim Meatless and Wheatless

First Canadian at Kupfert and Kim Meatless and Wheatless

The First Canadian with its blend of veggies and quinoa makes for a healthy, satisfying vegetarian lunch. It is a great way to enjoy a variety of veggies for a work day lunch. The dose of veggies is likely to help keep your energy levels up after lunch. The selection of sweets at Kupfert and Kim are good nutritional energy boosters-possible afternoon snacks. The breakfast selections look appealing, as they are breakfasts I would be likely to make and serve to guests myself.

 

 

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Posted in gluten free, Greens, Healthy food, plant food, Recommendation, Restaurant review, Review, Toronto

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Favourite Non Dairy Beverages: Coconut Dream and Pacific Hazelnut

Posted on January 31, 2013 | Leave a comment

I regularly use a non dairy beverages to help create vegan meals. I have tried many different types of non dairy beverages and one test I have is to see if a carton actually gets finished. My favourite remains Coconut Dream Original for the taste. Interestingly, this product is fortified with calcium, vitamin A, D and B12 in the version sold in the US, but not in Canada. The easily metabolized medium chain fatty acids from coconut are a nutritional benefit in addition to the taste.

http://www.tastethedream.com/products/product/5346/772.php

Another non dairy beverage I discovered recently and really enjoyed the taste of is Pacific Hazelnut Original non dairy beverage. I found this product in a grocery store on Kauai. The colour is not the most appealing. However, the taste excellent, perhaps from its slightly higher sugar content.

http://www.pacificfoods.com/our-foods/nut-grain-beverages/hazelnut-beverage-1

If you regularly use non dairy beverages, give Coconut Dream or Pacific Hazelnut a try to add variety to your diet.

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Posted in Healthy Beverage, plant food, product review, Recommendation, Vegan

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Recipe: Cucumber and Sea Asparagus Salad

Posted on January 28, 2013 | Leave a comment

This is a recipe I put together over the holidays in Hawaii. Sea asparagus or samphire is a veggie (or succulent herb) that grows between salt water and fresh water. It has a natural saltiness and crunch that lends itself well to a simple salad like this one. Sea asparagus is an excellent natural source of iodine. Sea asparagus in available seasonally, when harvested wild in Canada and Europe. Fresh sea asparagus is cultivated year round on the north shore of Oahu http://www.olakaihawaii.com/index.htm and is available at farmers markets throughout the island and at Foodland.

Fresh sea asparagus grown on the north shore of oahu

Fresh sea asparagus grown on the north shore of oahu-the best sea asparagus for taste and texture

1 japanese cucumber, chopped

1 cup fresh sea asparagus, rinsed and roughly chopped

1/4 maui onion, finely chopped

1 small tomato, chopped

fresh lime juice to taste

1 tablespoon Pele’s Fire chili infused macadamia oil (or any other oil you like, spice is adds great flavour to the salad)

chopped fresh cilantro to taste, or chopped shiso for those that don’t like cilantro (thank you Sharon S.)

In a bowl, toss together cucumber, sea asparagus, onion, tomato, and chili oil. Season with lime juice to taste. Top with chopped cilantro or shiso. Enjoy any time with breakfast, lunch or dinner.

 

 

 

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Posted in Greens, Healthy food, healthy recipe, plant food, product review, Recipe, Recommendation, Vegan

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Coconut: A Healthy Food to Try

Posted on January 15, 2013 | Leave a comment

 I found a fresh coconut in the grocery store today and I bought it immediately, even though I was clueless as to how to crack into it to extract the flesh. And, I do not happen to own a machete. I did find this video, courtesy of Gourmet which offers great instruction:

http://www.youtube.com/watch?v=n2UyVEm4Osg

I had to have the coconut today, because I was fortunate enough to buy some (pre-prepared) from a roadside fruit stand recently on the North Shore of Oahu, close to the Fumis shrimp truck. I really enjoy the mild taste and crunchy texture of fresh coconut. Fresh coconut is the ultimate anytime, anywhere snack, with beachside being my favourite location.

Fresh coconut is also a great source of energy in form of easy to digest medium chain fatty acids. The lauric and capryllic acid in coconut has antibacterial, antiviral and antifungal properties. The saturated fat found in coconut is plant based and therefore chemically different, with different properties than saturated fat found in animal fat. I consider coconut oil to be a healthy fat, with its numerous health boosting properties. Enjoy the tropical taste of fresh coconut wherever you can.

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Posted in Healthy food, Healthy snack, plant food

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Recipe: Guacamole

Posted on November 3, 2012 | Leave a comment

Avocados are a healthy super food with their high monounsaturated (healthy) fat content, fiber content, vitamin A, vitamin E, vitamin B, vitamin C, copper, and lutein for the prevention of macular degeneration. My favourite way to have avocado is in guacamole. Here is my take on guacamole, everyone has their own, so make it your own with your own additions. I use shallot as a cross between onion and garlic. I feel cilantro and jalapeno are required for zip and spice.

2 ripe avocados

Lime juice to taste (1/2 lime)

1 plum tomato finely chopped

1 shallot finely chopped

1/2 jalapeno pepper finely chopped

2 tablespoons chopped cilantro

Salt and pepper to taste

In a medium bowl, scoop out avocado, mash with a spoon and mix in lime juice. Add tomato, shallot, jalapeno and cilantro, mix well. Season with salt and pepper to taste. Place the avocado seed in the guacamole if you are not serving it immediately to help prevent browning. Enjoy with tortilla chips, crackers or with tacos.

 

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Posted in gluten free, Healthy food, healthy recipe, Healthy snack, plant food, Recipe, Vegan, Vivian Law

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Recipe: Butternut Squash Soup

Posted on October 15, 2012 | Leave a comment

Locally grown butternut squash is available at this time of year and the colder weather makes this soup a natural choice. Butternut squash contains beta carotene, vitamin C, manganese, calcium, magnesium and potassium. This is a simple recipe that was told to me verbally by another foodie who highly recommended fried sage as a secret ingredient. The soup is still good even when you cannot get your hands on fresh sage.

1 butternut squash, peeled and seeded, cut into cubes (bake the squash at 350 for 10 minutes if is hard to peel or cut)

1 onion, finely diced

1-2 apples or 1 pear and 1 apple, peeled and coarsely chopped

1 tablespoon butter or coconut oil (if you prefer a vegan version)

4 cups vegetable broth or stock

salt, pepper, cardamom, to taste

In a large pot, heat butter or oil over medium heat. Saute onion, apple and pear until softened. Add cubed squash and saute briefly. Add vegetable stock. Bring to a boil. Reduce heat to a simmer for 15-20 minutes or until squash is soft. Let soup cool slightly and puree with an immersion blender until smooth. Season with salt, pepper, cardamom or any other spices to your taste. Enjoy!

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Posted in gluten free, healthy recipe, plant food, Vegan

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Recipe: Three Lentil Soup

Posted on September 20, 2012 | Leave a comment

This is a recipe I adapted from the Canadian Living Slow Cooker Collection. I found it worked just as well on the stove top. I use 3 types of lentils for the nutritional and texture variety. This is a brownish coloured soup that packs a lot of nutrition as a source of fibre, magnesium and folate on a cold day.

1/3 cup brown lentils

1/3 cup green lentils

1/3 cup black lentils

1 onion, finely chopped

1 clove garlic, finely chopped

1 plum tomato, finely diced

1 stalk celery, finely chopped

2 tablespoons olive oil

4-5 cups vegetable stock

1 bay leaf

1/2 tsp dried thyme

Salt, pepper and lemon juice to taste

In a large pot, heat olive oil over medium heat. Saute onion, garlic, tomato and celery until softened. In a strainer, rinse lentils thoroughly. Add lentils, bay leaf, thyme and vegetable stock to the pot. Bring to a boil, simmer over medium low heat for 30 minutes. Season with salt, pepper and lemon juice to your taste. Enjoy piping hot topped with finely chopped greens such as watercress or chard (the greens will wilt and cook lightly in the hot soup).

 

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Posted in gluten free, Greens, healthy recipe, plant food, Recipe, Vegan, Vivian Law

Recipe: Spicy Black Bean Dip

Posted on August 16, 2012 | Leave a comment

This recipe is inspired by a great dip that Chef Melissa Saunders has made a few times. Her version changed my mind about black bean dip, as I’m not the biggest fan of black bean dip. Her dip was so tasty that I became open to making black bean dip myself sometime. I used this dip for raw veggies and even more fun, a black bean and cheese quesadilla made with corn tortillas.

2 cups or 1 can of black beans

1 clove of garlic, slivered

1/2 jalapeno pepper minced (remove seeds if you prefer a milder dip)

Juice of 1-2 limes

2 tablespoons olive oil

1/2 cup chopped cilantro

salt and pepper to taste

In a food processor, pulse black beans, garlic, olive oil, lime juice, and jalapeno on high until smooth. Season with salt and pepper to taste, add cilantro and pulse again until well blended. Enjoy with fresh veggies, chips or in a quesadilla.

 

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Posted in Healthy food, healthy recipe, Healthy snack, plant food, Recipe, Vegan, Veggies

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