Veganism and the Environment – Educational Infographic via @Vegateam

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Kale saute, moroccan lentil salad and sweet potato

With all the health and nutrition reading I’ve been up to I decided to try my hand at meatless Monday. Guess what?? I survived and I didn’t even crave any meat! Not only that I felt content. My meal combined a recipe from one of my favorite sites and my own concoction.

HEALTH TIPS

  • Use coconut water as a substitute to oil or butter for sautéing because it will cut the fat significantly in your recipes. It will also add a pleasant flavour and more nutrients. 
  • For your starch go with a sweet potato or yam. Both are gluten-free and healthier than any other potato.

Kale Saute 

Ingredients

            • 1 handful of cut up kale
            • 2 handfuls of spinach
            • 1 broccoli crown
            • 1 portobello mushrooms
            • 1/2 a thinly sliced carrot
            • 1/4 cup of coconut water
            • 2 garlic cloves
            • 1 shallot
            • 1 tsp of soya sauce
            • cayenne pepper to taste
            • ground pepper to taste
            • ground coriander to taste

Instructions

In a frying pan pour 1/2 the amount of coconut water into the pan and add shallots, garlic, carrots and broccoli. Saute about 5 minutes and the then add kale, spinach and portobello mushrooms. Add soya sauce and more coconut water if required. Then simmer on low heat and cover until kale and spinach have wilted. Saute until coconut water is gone. Add spices as you wish and mix evenly.

This was a homemade recipe so measurements are approximate. Use your taste-buds to follow you through the cooking. For an ad hoc recipe I was really impressed with the flavor!

Moroccan Lentil Salad

This recipe was extremely tasty! I definitely recommend to use dry lentils over the canned. They have so much more flavour. I also decided to roast the grape tomatoes instead of adding them raw.

To finish it off I added half of a baked sweet potato. Make sure to eat the skins because that’s where most of the nutrients are.

Happy veggy eating!

Mango Quinoa Salad….mmmmmm…..healthy

Photography from Whole Foods.

As I mentioned in my last post the biggest difference between Canada and the US that I am experiencing is with the food. It was normal to have a large organic section in almost every grocery store and to see smaller markets that offered primarily only organic food. However, in the San Jose I had to go to 3 grocery stores before I could find a box of quinoa! No one sells it here except for Whole Foods (that I’ve found so far).

Whole Foods by the way is my new favourite grocer. I love everything in that store and want it all! The only down side is the cost. It’s sooooo much more expensive than other grocers. As I walked through the store I found something I hadn’t been able to find easily in the US as of yet….healthy food everywhere. Most grocery stores here like Lucky’s and Foodmax do offer some healthy food and a few organic products but you really have to dig to find them.

As I mentioned I was finally able to buy my quinoa! With my new love for Whole Foods naturally I turned to them for inspiration on creating a new quinoa salad dish. I’ve posted the recipe below but it’s worth your time to check out their site for further inspiration. This recipe was delicious and I’ll definitely be visiting this site regularly for more recipe ideas!

Mango Quinoa Salad

Ingredients

1 cup quinoa
1 large tomato, seeded and diced
2 ears corn, kernels removed
1 cucumber, peeled, seeded and diced
1 mango, peeled and diced
3 tablespoons finely chopped chives
2 tablespoons fresh lemon juice
1/4 teaspoon freshly grated lemon zest

Method

Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

Add remaining ingredients and toss until combined.

Nutrition

Per serving: 270 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 20mg sodium, 54g total carbohydrate (7g dietary fiber, 20g sugar), 10g protein

**TIP: In my version I added chopped up avocado and loved the flavour it added.