This salad and its dressing contain the major anticancer vegetable families (cruciferous, allium, and carotenoid). Consume this immune-enhancing salad regularly. Don’t worry if you’re not a big kale fan. The massaging makes all the difference to its texture, and the dressing lends much palatability to this bitter green.
1/3 cup (80 mL) cold-pressed extra-virgin olive oil
Juice of 2 lemons or limes
1 to 2 Tbsp (15 to 30 mL) raw apple cider vinegar, according to taste
2 garlic cloves
1 Tbsp (15 mL) raw unpasteurized honey (optional)
1/2 in (1.25 cm) fresh turmeric root, grated, or 1/8 tsp (0.5 mL) turmeric powder
Unrefined salt, to taste
Fresh ground pepper, to taste
2 heads of black kale, finely chopped (remove thick stems)
A handful of assorted sprouts, such as garlic, broccoli, alfalfa, or sunflower
18 to 24 cherry or grape tomatoes, cut in half
2 Tbsp (30 mL) freshly grated Parmesan cheese or 2 Tbsp (30 mL) nutritional yeast for a nondairy option
Cooked beets and/or sweet potatoes
Grated purple cabbage
Combine all dressing ingredients well. Massage dressing thoroughly into kale with hands. Allow to sit and marinate for at least 1 hour at room temperature, covered.
Before serving, add toppings and optional ingredients. Add more dressing, as needed.
This recipe makes enough dressing for 2 to 3 salads; store leftover dressing in a tightly sealed glass container in the fridge for a couple of days.
Each serving contains: 229 calories; 4 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 16 g total carbohydrates (7 g sugars, 2 g fibre); 76 mg sodium
source: "Healing Foods", alive #390, April 2015
Custardy French toast drizzled in pure maple syrup is a cozy, cold-weather breakfast classic. We’ve given this recipe a vegan makeover by swapping out eggs in the batter with mashed banana and a bit of ground flaxseed. This clever swap makes the French toast reminiscent of banana bread. Top it off with a decadent drizzle of raspberry syrup and you’re just a quick stint in the kitchen away from breakfast bliss. Citrus swap If you don’t have any bananas around, consider swapping for an orange. In blender, add zest of one large orange along with peeled fruit and other batter ingredients. Blend until smooth and proceed with the recipe as described.
A satisfying plant-based dinner or packed lunch, quinoa and beans add filling protein, while greens, cucumbers, roasted veggies, and a probiotic-rich dressing bring texture and flavour. Try it with a creamy plant-based cheese on top, or goat cheese for non-plant-based eaters. Mix and match Use this recipe as a guideline. Add in your go-tos such as chopped walnuts or hemp hearts, pitted sliced dates, roasted cauliflower, and crumbled feta (plant-based, if desired).
Brown rice and two varieties of lentils cook in one pot with broth, coconut milk, and simple spices. Nourishing spinach and sweet green peas bring this meal to life. It’s true sunshine in a bowl for those cold winter nights. Main grains White basmati rice, short-grain brown rice, quinoa, or millet can be used in place of the brown basmati rice. Try a mixture of grains for added nutrition and taste (e.g., millet and basmati rice, quinoa and millet, and so on).
Sprouted tofu and mushrooms soak up a delicious tamari marinade before being baked along with prepared vegan potstickers and bok choy. A tasty sauce, sesame seeds, and a bed of whole grains to serve tie everything together. Adjust the heat level of this dish in the sauce or at the table so kids can partake. Salad swap Once cool, the tofu mixture can be served on a bed of crunchy romaine for a packable lunch that’ll spark office envy. Keep the sauce on the side and dress right before serving.