Category Archives: Vegan

Recipe: Sauteed Callaloo

Posted on August 13, 2012 | Leave a comment

I developed a love for callaloo while I was in Jamaica. It has to be one of the tastiest green veggies around and it is so easy to eat a good volume of it. I have found it here in Toronto at Caribbean Corner in Kensington Market, so look for it at a Caribbean grocer near you.

There is some technique to handling this plant once you have it in your hands. Separate the leaves and the stems throughout. Use a paring knife to remove the fibrous outer coating from the stems.

Sauteed Callalloo

1 bunch of callaloo, stems and leaves separated

1 clove garlic, slivered

2 tablespoons olive oil

salt and pepper to your taste

Cut the stems and leaves of callaloo into small pieces. See below for a visual:

In a large pan, heat olive oil and garlic over medium heat. Add cut callaloo, saute for 2-3 minutes or until leaves start to wilt. Cover pan and continue to cook for 3-4 minutes. Season with salt and pepper or any other seasoning to your taste. Enjoy!

 

 

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Posted in antioxidant, Greens, Healthy food, healthy recipe, plant food, Recipe, Recommendation, Vegan, Veggies, Vivian Law

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Recipe: Healthy Granola

Posted on July 23, 2012 | Leave a comment

Granola is a food that most of us enjoy for the taste and texture, but consider to be a food that is too high in calories to enjoy regularly. However, the source of the ‘high calories’ is very important to consider. This recipe is wheat free and contains various sources of fibre and healthy fats that we could all use in our diet. The soluble fibre in the oats can help lower blood cholesterol. The pumpkin, sunflower and chia seeds provide healthy fats and vitamin E in addition to fibre. The coconut oil provides flavour and medium chain fatty acids, which help your cells absorb nutrients amongst other benefits.  I like to have granola for breakfast with non dairy milk, such as Coconut Dream, and fresh berries. I find it to be a great source of steady energy that tastes great at the same time. Many friends that have tried this granola just love to eat it out of hand as a quick snack.

4 cups old fashioned rolled oats

1/2 cup shredded coconut

1/4 cup ground flaxseed

1/4 cup oat bran

1/4 cup whole chia seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1tsp ground cinnamon

6 tablespoons coconut oil

1/2 cup honey or maple syrup or combination

1 tsp vanilla extract

Preheat oven to 325 degrees. In a large bowl, mix together oats, coconut, ground flaxseed, oat bran,  chia seeds, sunflower seeds, pumpkin seeds and cinnamon. In a small sauce pan, melt together honey and/or maple syrup, coconut oil and vanilla extract. Pour liquid honey mixture over the oat mixture and toss to coat evenly. Spread mixture evenly on shallow rimmed baking sheet. Bake for 15 min, remove from oven, use a spatula to stir the mixture to ensure even browning. Bake a another 15-20 minutes until granola is crunchy and browned to your desired level.  Add 1/2 cup of your favourite dried fruits after the granola cools, if desired. Store in an airtight container. Try a 1/3-3/4 cup serving size to see what amount fits your energy needs.

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Posted in Healthy food, healthy recipe, Healthy snack, Vegan, Vivian Law

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Recipe: White Bean Dip

Posted on June 13, 2012 | Leave a comment

This is a recipe that has stayed with me for many years after trying it at a good friend’s summer dinner. The original recipe was from Gourmet magazine and used canned beans, but as I have mentioned before, I prefer to slow cook them myself for better flavour and minimal gas. The simple blend of fresh mint, garlic, lemon juice, olive oil with the pureed white beans makes for a clean and refreshing summer dip. Serve with raw veggies (ie. endive, celery, cucumber slices) or whole grain crackers. Makes a tasty, healthy snack anytime.

2 cups cooked white beans (or one can)
1 clove garlic, cut into slivers (more if you like the taste of garlic)
Juice of 1 lemon
1/2-1 cup mint and parsley, minced (depending on how much herb taste you prefer)
2 tablespoons olive oil
Salt and pepper to taste

In a food processor, puree white beans, garlic, olive oil and lemon juice. Add salt and pepper to taste. Add mint and parsley, pulse until just blended through. Enjoy!

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Posted in healthy recipe, Healthy snack, Vegan, Vivian Law

Veggie Inspiration: Burdock Root Salad

Posted on May 30, 2012 | Leave a comment

I first tried burdock root salad 7 years when a friend decided to order it at Izakaya restaurant on Front St East (it’s no longer there). I thought the name sounded totally strange and had no idea what to expect. I was pleasantly surprised with the crisp texture that held the strong flavour of the dressing which had hints of sesame, soy, ginger and chili. I purchased prepared burdock root salad at Sanko over the past few years.
On my last trip to Hong Kong, I rediscovered burdock root salad in the prepared foods section of Apita, a Japanese department store that was close to where I stayed.

I so enjoyed the slightly spicy, savoury taste and crisp texture of this salad that I bought it several times for lunch. When I came back to Toronto, I asked Chef Melissa Saunders if she had tried burdock root salad and she had many years ago as well and quite enjoyed it. I’m very excited she has put it on her menu this week. I cannot wait to try her version.

In addition to being a crisp root vegetable that lends itself to tasty flavouring, burdock root is high in fibre and potassium, and has small amounts of iron, calcium, zinc, magnesium, folic acid, vitamin C and E. The fibre in burdock root is naturally occurring inulin, a soluble fibre and prebiotic, which is now commonly added to foods to boost nutritional value and fibre content. Try burdock root salad when you get a chance for the interesting taste and nutritional benefits.

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Posted in Healthy food, Vegan

Fresh Restaurant

Posted on May 24, 2012 | Leave a comment

Fresh is a vegetarian restaurant that I have been to on quite a few occasions with friends for a quick, healthy meal. The quinoa onion rings are my absolute favourite and must be ordered every time I go there to share. They have a perfectly crisp coating with a tender onion centre.

A client shared with me recently that the macro greens bowl is an approved Weight Watchers menu item. I am pleased to report that the macro greens bowl with brown rice, crispy tofu and green dressing is very tasty and satisfying as a main course. This is not my best food photography, but this is a tasty meal:

The combination of crispy tofu, bok choy, sweet potato, tomato, brown rice with the green dressing is a satisfying taste and texture combination.

I don’t typically choose smoothies and juices at restaurants, but the Fresh drink menu is very appealing with its large array of smoothies and fresh juices. The latest one I tried had the most appealing name of eternal youth. The eternal youth smoothie tasted great while including kale and E3Live.

Fresh is a great option to try delicious vegan and vegetarian meals with familiar foods like onion rings in the mix. Vegetarian diets have numerous health benefits and trying a vegetarian meal at home or at a restaurant like Fresh is a great place to start. Expanding the variety of foods you eat, especially plant foods is always a great idea as it increases the variety of nutrients you intake.

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Posted in Greens, Restaurant review, Vegan

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Recipe: Red Lentil Pasta Sauce

Posted on May 22, 2012 | Leave a comment

This a recipe I came across and adapted while studying vegetarian nutrition. I enjoy it as a vegan main dish with brown rice pasta, and find I feel satisfied and energized after this meal. Some little people I know love it as well. It is a great way to have a few different vegetables at once. I find this particular mix of veggies the best tasting, but any veggies you have on hand especially ones you need to use up, is good to try.

Red Lentil Pasta Sauce

1 cup red lentils, cooked
(rinse 1 cup of dry lentils, bring to a boil in 2 cups of water, then simmer for 15 minutes until tender)

1 tbsp olive oil
1 onion, finely chopped
1 carrot, finely chopped
1 stalk of celery, finely chopped

1 jalapeno pepper, seeds removed, finely chopped (optional)

1-2 cloves garlic, crushed
1 small head of cauliflower, cut into small florets

1 bunch of swiss chard or kale, finely chopped

1 can 796ml of diced tomatoes
1 tsp oregano
1 tbsp lemon juice (optional)
salt and pepper to taste

In a large saucepan, saute onion, garlic, carrots, celery and cauliflower in olive oil over medium heat until softened, about 5 minutes. Add the tomatoes, lentils, and oregano bring to a boil and reduce heat to simmer for 15 minutes. Add finely chopped swiss chard or kale and simmer for 5 more minutes. Season with salt, pepper and lemon juice to taste. Use an immersion blender if smaller discernible pieces of vegetables are desired.

 

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Posted in healthy recipe, Vegan, Vivian Law

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Veggie Inspiration: Callaloo

Posted on May 16, 2012 | 1 comment

Callaloo was a most delicious green veggie I tried while I was in Jamaica in March. I was told it was like spinach, but a bit milder. I first had it in a mixed vegetable curry, which I quite enjoyed. I had it again for breakfast in a dish of poached eggs and steamed callaloo.

Callaloo provides vitamin C, folic acid, iron and calcium. I found it to be delicious just steamed, so I highly recommend it as a green veggie to have regularly-it tastes good! Having more greens is a tried and true strategy for better health and fat loss. This concept gets much easier when there is a green that is this tasty.

A Jakes employee showed me callaloo growing wild by the side of the road. This is unlikely here in Canada, but be sure to try callaloo if you have the opportunity to do so in the Caribbean. Or at a West Indian restaurant in Toronto. Or try to buy some at a specialty market-I will do so and report back.

June 16, 2012

I got my hands on some callaloo at a Caribbean store in Kensington market. It was imported from Jamaica, but it was definitely a fresh cut plant. I cooked it with the help of a good friend yesterday and it was delicious!

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Posted in antioxidant, Greens, Healthy food, plant food, Recommendation, Vegan, Veggies

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Mushroom Soup Recipe (vegan)

Posted on March 26, 2012 | Leave a comment

This is a simple, absolutely delicious and rich tasting vegan mushroom soup. The secret is the homemade veggie stock and dried shiitake mushrooms, which add depth of flavour.

2 cloves garlic, minced
1 shallot, finely chopped
1 tbsp olive oil
1 pound organic cremini mushrooms finely chopped
3 dried shiitake mushrooms, soaked in water overnight
4-5 cups homemade veggie stock
1/4 tsp thyme
1 tsp celtic sea salt
fresh ground pepper to taste
In a large pot, saute the garlic and shallot in olive oil. Add chopped mushrooms and cook until the mushrooms start to brown. Add veggie stock, bring to a boil and reduce heat to simmer. Add thyme and let simmer for 20-25 minutes. Season with salt and pepper to taste. Let soup cool slightly and puree with hand immersion blender until relatively smooth. Makes 4-5 servings. Enjoy!

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Posted in healthy recipe, Vegan

Recipe: Hummus

Posted on February 5, 2012 | Leave a comment

Hummus is a delicious and healthy snack that is good to have anytime. Great choices for dippers include, endive, baby carrots, celery sticks, cucumber, grape tomatoes, baked chips, and high fibre crackers such as Finn Crisp. Pita wedges is a tasty classic pairing, but try to have just half a pita each serving.

Here is a recipe that was inspired by Keith Froggett’s recipe that was printed in the Globe and Mail last year. I cannot find my copy that I clipped from the paper or on the Scaramouche website. I do recall that he had said it was one of his most requested recipes. I can understand why, this hummus is delicious because of its purity of flavour. Note that this recipe does not contain tahini. Using the highest quality olive oil delivers the best flavour. I cook the chickpeas from dry myself, because I find this form of preparation eliminates the issue of gas.
Hummus
1 cup dry chickpeas or one can
1 clove garlic, slivered
Juice of one lemon
1-2 tablespoons high quality extra virgin olive oil
salt and pepper to taste
Soak chickpeas in a bowl full of water overnight. Cook on stovetop or in slow cooker until tender.
Place chickpeas, garlic, lemon juice, olive oil into the bowl of the food processor and puree until smooth. Season with salt and pepper to taste.
Store in a airtight container if there is any left, it will keep for up to a week.

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Posted in healthy recipe, Vegan