vegetables Archives - Page 2 of 2

Recipe February 7, 2017

Share with friends: vegan spinach dip with homemade beet chips

Winter blues got you down? What better way to cheer yourself up then have a few friends over for a delicious vegan snack? Everyone loves a good shareable!

One of my all-time favourite dips happens to be full of iron and antioxidants; the classic spinach dip. Vegan-izing this smooth vegetable dip is easy, and it will make it even healthier. If you go even further to pair it with beet chips — suddenly it is a vegetable party! No need to worry about over-indulgence!

Spinach Dip:

Ingredients:

1 Tbsp. extra virgin olive oil
4 cups baby spinach leaves, tightly packed
2–3 cloves garlic, finely chopped
1 cup roasted and unsalted cashews
1/3 cup unsweetened almond milk
1/4 cup fresh lemon juice
1/2 cup nondairy mayonnaise (try Vegenaise)
1 (12-oz.) container organic silken or soft tofu
1/2 tsp. sea salt, plus more to taste
1/2 tsp. finely ground black pepper
2 tsp. dried minced onion
1 can whole water chestnuts, diced

Directions:

Preheat the oven to 450°F.
Heat a sauté pan over medium-low heat and add olive oil. Add the spinach and garlic and sauté until wilted, about 3 to 4 minutes. Tilt the pan and drain off the additional liquid.
In a high-powered blender or food processor, place the cashews, almond milk, and lemon juice and blend until smooth and creamy. Add the non-dairy mayonnaise, silken tofu, sea salt, pepper, and onion. Pulse about 7 to 10 times. Add the cooked spinach and blend until slightly green but not fully incorporated.
Fold in the water chestnuts. Transfer the entire mixture to a heat-proof baking dish. Bake about 15 to 20 minutes, or until warmed through.
Serve in a bowl

Beet Chips:

Simply cut the beets into thin slices, drizzle lightly in olive or coconut oil and sea salt, and bake at 375 degrees for 15 minutes until crispy. Enjoy with the spinach dip!

Sustainability July 20, 2016

Five vegetables and fruits to grow indoors

As someone who doesn’t have a backyard, I miss gardening greatly. But, with a green thumb and a little bit of ingenuity, gardening indoors is possible. Growing fruits and vegetables in your home can be simply satisfying — seeing something grow from a seedling to something we eat can be deeply rewarding, not to mention delicious to consume.

1. Avocado

Avocado trees can be grown indoors and produce a delicious fruit that is full of iron and vitamin E. The best way to grow avocados is to purchase a small avocado plant and place it in an area with high ceilings, because it can grow to over 11 ft. high (though this takes a number of years)! Make sure to plant with sand in the bottom of the pot to avoid the avocados becoming waterlogged. Potted plants can sometimes become clogged with water and then the plant itself drowns. Water daily, and prune the shoots for optimal growth.

2. Microgreens

Microgreens includes sprouts, radishes, kale, swiss chard, or beets. Fill a shallow tray with soil and moisten with water. Sprinkle the seeds evenly and place in direct sunlight, preferably on a windowsill. If you do not have access to direct sunlight, grow lights that can be purchased at most local gardening stores. Water with a light spray bottle daily so the sensitive plants won’t become waterlogged. Microgreens are relatively easy to grow and taste delectable in a summer salad.

3. Herbs

The easiest edible plants to grow in both indoor and outdoor gardens are herbs. Dill, basil, and rosemary are popular options and will leave your living space smell delightful. Planting in a shallow planter similar to microgreens and placing close to sunlight will help the herbs grow. Basil needs as much sunlight as possible. Remember to prune the herbs so that they flourish.

4. Lemons

Lemons can be used to flavour dishes and adds a refreshing taste to a cool glass of water in the summer months. Purchase a two to three year old dwarf lemon plant from a nursery and put it in a pot that is slightly bigger than the bulb of the plant. Use a draining plate in the bottom of the pot to catch extra water. Mist the leaves with water and keep the soil moist. Lemons need at least 12 hours of sunlight daily to thrive.

5. Oranges

Similar to lemons, dwarf orange trees can grow successfully indoors while potted. Purchase a tree from a nursery and pot it with a draining plate to allow access water to leave the soil. Spray the leaves and keep soil moist in the sunshine. Buying both an orange and lemon plant together would be a worthy purchase considering their care is so similar.

Get growing indoors, and enjoy the increase in oxygen flow in your home, and fresh food on your table. What do you grow indoors?

Health & Fitness June 24, 2016

How to make unpopular vegetables delicious

Fruits and vegetables are vital for your diet, and most people enjoy them in some form or fashion. Peppers and cucumbers, for example, are family favourites in a salad or a stirfry. But, what about the less popular vegetables such as radishes or rutabaga that aren’t so well-loved at the dinner table? These vegetables still have nutritional value and can be cooked to be delectable so that picky eaters will still enjoy them. Read below to find out how.

Radishes

Radishes are a root vegetable that is often eaten raw. The radish is crunchy, with sharp flavour. If eaten in certain salads, the radish can actually be quite delicious, so don’t write off the strong taste quite yet! Radishes can be sliced or diced, and are full of vitamin C. The vegetable also has fibre, riboflavin and potassium. Radishes pair well with strong cheeses and are also yummy when doused in pepper and salt, with olive oil to balance the sharp taste.

Brussel Sprouts

Brussel sprouts are another commonly unpopular vegetable, but are delicious when cooked in oil and spices until they are tender. Brussel sprouts have vitamin C and K, with folic acid and a lot of fibre as well. If you slice the center of the Brussel sprout prior to cooking, it will help tenderize the sprout. DO NOT overcook Brussel sprouts or the buds will become grey and soft, releasing an organic and smelly compound that contains sulfur. Cook with Dijon mustard to brighten the taste of the sprouts and add maple syrup for a sweet kick. Brussel sprouts also pair well with pinto beans in a burrito to add extra fibre to the wrap.

Turnips

People often turn their noses up at turnips, but they are another food that is full of nutrition. Vitamin C, Vitamin K, Vitamin A, folate and calcium are just a few of the healthy components in the vegetable. Interestingly, turnips contain cyanoglucosides that release small and non-lethal amounts of cyanide. Sensitivity to the cyanglucosides is controlled by an gene in each individual person, and some people have two sets of the gene. This makes turnips taste twice as bitter for some and delicious for others. If you are one of the lucky few, mash them and douse the mixture with olive oil, and chives for yummy dish.

Rutabaga

Rutabaga, also known as a Swedish turnip is a hybrid root vegetable that is a cross between cabbage and a turnip. Similarly to other root vegetables, the rutabaga is full of vitamins and fibre. It also acts as an antioxidant if you have a cold. Rutabaga can be roasted, baked, boiled and used in a soup. Rutabaga julienned and sautéed in a red wine vinegar makes a delicious side dish that will have your taste buds flying. Mashing the rutabaga and mixing it with pepper and olive oil is also an option.

Beet lemon cupcakes. By Dennis Wilkinson.

Beets

Beets are often overlooked in meal planning, but they can be cooked in a variety of ways that can hide the texture that most find unpleasant. Beets have zero cholesterol and very little fat content. Betaine in the vegetable lowers the chance of heart disease, and stroke, along with essential folate. Beets can be used in salads as a grated vegetable, and even in cupcakes, which adds a natural sweetness.

By preparing and cooking the root vegetables listed in a new and fresh way, you get a delicious new meal. The plus side: these veggies are often cheaper as well because they aren’t in as high of demand, so it is a way to save on groceries.

How do you like to cook any of the vegetables listed above? Let us know in the comments below.

Health & Fitness February 17, 2016

Carrots, kale, and oranges, oh my!

Are you finding yourself yawning half way through the day? Healthier lunch options may help to alleviate the desire for an afternoon cat nap.

Lunches can be hard, but never fear! Women’s Post has you covered with some healthy options for your lunch. These foods will keep you healthy, restore your energy, and ultimately help you be more productive on the job. According to the Mental Health Foundation, nearly two-thirds of those who do not report daily mental health problems eat fresh fruit each day. Foods that have high levels of trans-fats and additive properties can damage brain function and lower productivity.

Trans-fats weaken the physical structure of the brain, which decreases memory and brain function as well as causes lower levels of physical energy. A study by the Mental Health Foundation concluded that additive properties can be dangerous to the body at work because

“when the brain is ‘flooded’ by an artificial influx of a neurotransmitter (for example, adrenaline triggered by a strong coffee), the brain’s receptors respond by ‘closing down’ until the excess is metabolized away.”

Eating fresh fruits, veggies, and healthy snack options instead of drinking coffee and eating sugary snacks will maintain your energy levels better. If you are enticed to make the change to a healthier lifestyle, here are some tips that can make lunch stress-free.

Advice from a girl guide: always be prepared

Preparing meals in advance saves time during a busy week inundated with meetings and long commutes. Taking an hour on Sunday evening to prepare an assortment of vegetables and fruits make it easier to grab them before heading out the door. Preparing food in advance also helps to use more of the fruits and vegetables that are purchased because they are pre-divided for consumption.

Cutting cucumbers, carrots and peppers, mango, cantaloupe, and other fruits and veggies in advance helps to make them more edible and simple to prep before work. Try preparing a large bowl of salad without adding dressing and then distributing it into containers for the week. Another source of preparation is making smoothies and freezing them, then allotting a daily portion into a reusable container for a snack on the job.

It’s all in the containers

Purchasing containers that have several compartments is a great way to bring fresh foods to work instead of packaged options. Without reliable modes of transportation for our healthy options, spills or rotting can occur. Bento boxes are a great to use for transferring fresh fruits and veggies without spilling it on the streetcar.

Mason jars are also a great type of container to use for fresh foods. The jars are sealed and extremely useful for pre-divided salads, yogurt and granola or cold pastas with a delicious sauce. Plus, they look really nice when placed strategically on your desk.

Homemade goodies vs. packaged goods

Homemade snacks are a healthier option that pre-packaged foods and are even more delicious when fresh. When cutting veggies and fruits for the week, preparing a few easy snacks can help when you get the munchies while at the office. Curried cashews are an easy and delicious option; simply douse the nuts in curry powder. Homemade granola bars are also an easy choice, combining a number of simple ingredients such as oats and bananas and then freezing it for a treat during the week.

Eating a healthy lunch helps restore energy at the workplace, changes eating habits to make better food choices, and alleviates symptoms of depression or exhaustion during the day. Next time you are the grocery, challenge yourself to buy as much fresh food as possible, and don’t forget the jars!