This New Orleans gumbo-inspired vegetarian slow cooker dish is extremely easy to make and freezes well. Cook beans by soaking them overnight and then cooking them on high in a slow cooker until tender.
2 cups (500 mL) cooked black-eyed peas or white navy beans
4 cups (1 L) chopped carrots
2 cups (500 mL) chopped celery
4 red onions, chopped
4 cups (1 L) canned low-sodium diced tomatoes
4 cups (1 L) low-sodium vegetable broth
4 bay leaves
1/2 cup (125 mL) uncooked wild rice
1 cup (250 mL) uncooked red lentils
1 Tbsp (15 mL) dried parsley
1 Tbsp (15 mL) dried thyme
Montreal steak spice, to taste (see recipe to make your own)
Mix black-eyed peas, carrots, celery, onion, tomatoes, broth, bay leaves, rice, and lentils in a 4.5 L slow cooker. Set slow cooker on low and cook for 8 hours. Stir in parsley, thyme, and Montreal steak spice and remove bay leaves.
Store in freezer in serving-size airtight containers; let thaw in the refrigerator before reheating.
Makes 16 servings.
Each serving contains: 137 calories; 7 g protein; 1 g total fat (0 g sat. fat, 0 g trans fat); 28 g total carbohydrates (6 g sugars, 7 g dietary fibre); 182 mg sodium
Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy non-irradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.
To make your own seasoning, mix together:
2 Tbsp (30 mL) paprika
2 Tbsp (30 mL) black pepper
2 Tbsp (30 mL) kosher salt
1 Tbsp (15 mL) garlic powder
1 Tbsp (15 mL) onion powder
1 Tbsp (15 mL) ground coriander
1 Tbsp (15 mL) dill
1 Tbsp (15 mL) red pepper flakes
Store leftover Montreal spice mix in a glass jar with airtight lid.
source: "Healthy Make-Ahead Meals", alive #361, November 2012
This simple dessert celebrates the glory that is the summer strawberry. Don’t feel you have to stick to strawberries here; swapping them for ripe peaches would also make for a stunning ending to any meal. What to gild the lily with? Add a dollop of whipped coconut cream or a small scoop of vanilla ice cream. Flower power Orange blossom water (also known as orange flower water) is produced by water distillation of the blossoms of a bitter orange tree. Just like rose water, a little goes a long way. So, take care and use just a drop or two, tasting as you go so as not to overwhelm but rather to complement the other flavours in a dish.
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.