The tofu dressing goes well with a variety of salads and grilled vegies. Here it’s featured with brown basmati rice and crisp vegetables for a satisfying vegetarian meal.
125 g organic firm tofu
2 Tbsp (40 ml) seasoned rice vinegar
1 1/2 Tbsp (30 ml) white miso paste
3 tsp (15 ml) extra-virgin olive oil
1/4 cup (60 ml) water
3 tsp (15 ml) peeled and grated fresh ginger
1 garlic clove, crushed
1/4 tsp (1 ml) dried red chilli flakes
3 cups (750 ml) cooked brown basmati rice
2 large carrots, peeled and cut into matchsticks
2 zucchini, cut into matchsticks
1 bunch silverbeet or kale, finely shredded
1 cup (250 ml) alfalfa sprouts
4 spring onions, finely chopped
Bunch of coriander
3 tsp (15 ml) toasted sesame seeds
Combine dressing ingredients in blender or food processor. Whirl until very smooth. Add a little more water if needed. Cover and refrigerate until ready to use.
Slightly warm dressing in small saucepan, whisking to keep it creamy. Do not boil.
Place 3/4 cup (180 ml) cooked rice in bowl. Drizzle 1 1/2 Tbsp (30 ml) warmed dressing over rice and gently toss to coat. Garnish with carrots, zucchini and silverbeet. Drizzle with desired amount of remaining dressing and top with sprouts, spring onions, generous sprigs of coriander and a sprinkle of sesame seeds.
Each serving contains: 1310 kilojoules; 12 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 52 g total carbohydrates (9 g sugars, 8 g fibre); 453 mg sodium
source: "Marvellous Miso", alive Australia #21, Spring 2014
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
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