More of us than ever are coming to understand the links between the food we eat and its impact on the planet. Eating a diet rich in legumes and organic vegetables, with a reduced emphasis on meat, is recognized as being better for us and the planet.
Organic fruits and vegetables are direct sources of nourishment, take less land and water than animal production, and are grown free of pesticides that can damage soil. When grown as part of a regenerative farming system, they contribute to sustainable agriculture, biodiversity, and soil improvement.
Nitrogen-fixing leguminous plants, including lentils, peas, and beans, have deep roots and require less irrigation and tillage than other crops. When used as part of a crop rotation system, the nitrogen these plants leave behind in the soil can be passed on to other crops, reducing the need for fertilizers, which, in turn, results in efficient production and less residue for the soil and the food we eat.
Where and when our food is grown is also important. “Buying local” supports local economies and may mean fewer transport emissions, just as shifting our attitudes toward selecting seasonal items can result in positive impacts for the environment as well as more variety in what we eat.
The magic is that what’s good for the earth is also good for us. Legumes are great sources of fibre and protein, and leafy greens are packed with vitamins C and K. Diets rich in vegetables, including antioxidant-packed leafy greens, are associated with lower cancer risk. Read on to discover delicious recipes that will help you include more sustainable ingredients in your meal plans.
Small black beluga lentils, so called because of their resemblance to caviar, hold their shape well, making them perfect for salads. If you can’t find beluga lentils, use French Puy lentils, which have similar properties. With lentils, young spinach, spring peas, and herby dressing, this salad welcomes spring.
Creamy pinto beans and earthy black beans stand in for kidney beans and help make a hearty chili along with some smoky poblano peppers. A pinch of cacao in this chili enhances the slightly sweet flavour of lean bison. If you prefer a less spicy chili, feel free to reduce the amount of powder, or add it in stages.
Perhaps nothing signals the arrival of spring better than delicious rhubarb. The tart vegetable (yes, you read that right) that we think of as a fruit lends itself to gentle poaching to coax out its flavour. It’s just waiting to be combined with a host of herbs and aromatics to make it even more luscious.
This article was originally published in the April 2022 issue of alive.
There are plenty of reasons to fawn over heads of crisp lettuce, juicy tomatoes, and impossibly sweet peaches. But, truth be told, the cream of the crop arrives on the market when summer’s bounty has come and gone. Once sweater weather arrives, and we edge ever closer to snowflake season, there is a bounty of cold-hardy power foods to get your fill of at their peak flavour and nutrition. And they’re ripe for all sorts of culinary creations in the kitchen. So, definitely < don’t > stop frequenting those farmers’ markets. Diversifying the kinds of fall vegetables and fruits we eat will let us net a wider variety of nutrients to help maintain health throughout cold and flu season. If you love carrots and apples for their comfort-food appeal, you’ll want to branch out and also grab hold of celery root, pears, chard, and other underappreciated seasonal goodies. With that in mind, here are the immune-supporting recipes to include in your rotation to help keep you on track for a healthy and delicious autumn.
School is back in session and with it, new demanding fall schedules that mean less time to focus on bringing nutritious meals to the table. Eating leftovers for dinner eases time spent in the kitchen. But it doesn’t have to mean eating Monday’s meal on Tuesday and again on Wednesday! Finding new ways to reinvent and reuse leftover ingredients to create simple and delicious meals is another perfect way to save time while still eating healthy. Less time, with less mess, means less stress! Leftover proteins can be turned into delicious soups and pasta dishes, while unused grains and starches can quickly be transformed into nourishing and satisfying stovetop or oven dishes. Looking ahead and planning meals for the week will allow you to purposefully prepare extra ingredients (think strategic leftovers!) that can easily extend into another nutritious meal.
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.