The quinoa filling can be made up to two days in advance. Consider serving with a warming bowl of miso soup.
1 cup (250 mL) quinoa
1 3/4 cups (430 mL) water
1/3 cup (80 mL) chopped walnuts
1 large carrot, sliced into matchsticks
1 red bell pepper, thinly sliced
1/4 cup (60 mL) extra-virgin olive oil
3 Tbsp (45 mL) low-sodium soy sauce
3 Tbsp (45 mL) rice vinegar
2 garlic cloves, minced
1 Tbsp (15 mL) ginger, minced
2 tsp (10 mL) sesame oil
20 rice paper wrappers
1 1/2 cups (350 mL) micro greens
Juice of 1/2 lime
2 tsp (10 mL) garlic chili sauce
In medium saucepan combine quinoa and water. Bring to a boil, reduce heat, and simmer covered for 15 minutes, or until liquid has been absorbed.
Meanwhile, in dry skillet over medium heat, toast walnuts until lightly browned, about 3 minutes, stirring often.
Fluff cooked quinoa with fork and combine in large bowl with carrot, red pepper, and walnuts.
In small bowl whisk together olive oil, half the soy sauce, 2 Tbsp (30 mL) rice vinegar, garlic, ginger, and sesame oil; stir into quinoa mixture.
Fill a shallow pan large enough for rice paper wrapper to lie flat with hot water, and soak 1 rice paper until softened, about 15 seconds. Remove to flat work surface and place about 1/3 cup (80 mL) quinoa filling down the centre. Top with some micro greens. Fold top and bottom edges over mixture, then fold one of the remaining sides over top and roll tightly. Repeat with remaining wrappers and quinoa filling.
To make dipping sauce, in small bowl whisk together remaining soy sauce, remaining rice vinegar, lime juice, and garlic chili sauce.
Serves 6.
Each serving contains: 319 calories; 6 g protein; 17 g total fat (2 g sat. fat, 0 g trans fat); 37 g carbohydrates; 3 g fibre; 418 mg sodium
source: "MIcrogreens", alive #355, April 2012
Crunchy, with sharp and satisfying flavour, this hearty salad is a great accompaniment to tacos (including the ones in the next recipe). Cabbage is high in fibre and vitamins C and K. Higher consumption of cruciferous vegetables such as radishes and cabbage is linked to lower rates of cancer. Make ahead Unlike a typical green salad, this one can stand up to an hour or two in the fridge, so if you want to make it ahead of time, go for it. The cabbage will soften up and some water will be released; just drain any excess before serving.
These taco-inspired lettuce wraps are full of vibrant flavour tempered by subtle heat, all topped off with a zingy tomatillo salsa. Shredding the chicken helps to make a small quantity of chicken feed a crowd, and the texture pairs well with the light wrapper. The bright salsa features heart-healthy tomatillos, which contain phytochemicals called withanolides, which studies have found can help inhibit cancer cell growth. Quick shred If you have a kitchen mixer with a paddle attachment, you can use it to quickly and easily shred chicken for taco lettuce wraps. After chicken has rested, add it to the bowl of a stand mixer with a paddle attachment. Reserve any pan juices that may have accumulated in the baking dish. Turn mixer on to a low-to-medium speed and process the chicken for 30 seconds to 1 minute, so that chicken is just separated, being careful not to overprocess. Add in cooking juices and mix through with spoon. To shred chicken by hand, use two forks to gently pull meat apart before combining with pan juices.
This rich bean dip is delicious warm or cold. It’s also a good source of protein, iron, and potassium. A single serving of this dip will help Dad get 19 percent of the recommended daily value of dietary fibre. Dried pasilla peppers impart a smoky, earthy fruitiness balanced with mild spice from a hint of hot paprika and cayenne. And those canned tomatoes add a nice hit of lycopene to an already healthy dish. Epazote (Eh-pah-zo-tay) Epazote has a history of use as a medicinal herb throughout Latin America and is a frequent ingredient in bean dishes because of its antiflatulent properties as well as its pleasant aromatic taste. Its flavour has no direct comparison but is reminiscent of oregano, tarragon, or licorice. There is a pungency to the scent, which some have described as having notes of kerosene, but it imparts a pleasing, earthy, and herbal quality to dishes. Dried epazote added to beans can help reduce their gas-causing properties. Epazote contains saponins, which can be toxic in copious quantities, so sparing use is recommended. Look out for it at specialty culinary stores. If you can’t find it, try cilantro, fennel, or oregano.
Lime juice and ginger add a tropical whiff to this French-Japanese mashup, where seaweed tendrils and Dijon mustard bring out the umami flavours in mushrooms and eggplant. The ingredients might seem to be strange bedfellows, but they work. The result is somewhere between a quiche and a soufflé, with a gluten-free eggplant crust featuring punchy mustard and citrus. This makes for a hearty vegetarian main for brunch, lunch, or dinner with a side salad, or a filling side dish. Fresh or dried If you don’t have fresh thyme and parsley, use 1 tsp (5 mL) dried thyme (divided) and 1 Tbsp (15 mL) dried parsley. The flavours won’t be as pungent, but a little flavour is better than none.