Food

Easier than the meat version, the protein, fibre, and healthy fat combination of lentils, cauliflower, and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore. Topping 1 head cauliflower, roughly chopped 1 Tbsp (15 mL) nondairy vegan butter or extra-virgin olive oil 1/2 tsp (2 mL) sea salt 1/4 cup (60 mL) unsweetened, plain almond milk or soy milk, at room temperature Filling 1 Tbsp (15 mL) extra-virgin olive oil 1 carrot, diced 1 onion, finely diced 2 celery stalks, diced 1 cup (250 mL) sliced cremini or button mushrooms 2 cups (500 mL) cooked green lentils 1/2 cup (125 mL) fresh or frozen peas, defrosted 1/4 cup (60 mL) finely chopped walnuts 1/4 cup (60 mL) tomato paste, no salt added 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) ground black pepper Pinch of sea salt, to taste Pinch of ground cloves Position oven rack in the top third of oven (not directly under broiler). Preheat oven to 350 F (180 C). For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork until the consistency of mashed potatoes. Add nondairy butter or olive oil and salt, and stir to combine. Slowly add milk, 1 Tbsp (15 mL) at a time until the consistency of mashed potatoes (you may need more or less depending on the cauliflower’s water content). Set aside. For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils, and peas, and sauté until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 mL) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture. Bake, uncovered, for 25 to 30 minutes. Turn oven to broil for 3 to 5 minutes, until top begins to brown. Serve hot. Serves 4. Each serving contains: 312 calories; 16 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 38 g total carbohydrates (10 g sugars, 10 g fibre); 447 mg sodium source: "Vegan Comfort Foods", alive #387, January 2015

These delicious patties are so versatile and full of flavour you’ll want to double the batch and freeze in small containers for a quick midweek meal solution. Make ahead for a crowd and reheat in the oven.

Though traditionally made with heavy cream, milk, flour, and butter, this lightened-up chowder packs in the produce.

This savoury, vegetable-filled, cobbler-style entree will satisfy the bread-lover in us all.

For many, nothing is more comforting than the smell of garlicky baked pasta. Cheese is replaced with high-protein tofu and fibre-rich white beans, working to keep those energy levels stable, without skimping out on that trademark “cheesy” taste.

Crumbled tempeh provides incredible texture to this crowd-pleasing (and serving!) chili. It freezes well for a healthy heat-and-serve weeknight meal.

You will never guess that these quiche squares are completely vegan and gluten free. A crisp crust holds protein-rich tofu, tender rutabaga, sweet squash, and festive rosemary, for a truly decadent-yet-healthy appetizer.

Grilling veggies or fruit on a cedar plank emits a lovely smoked overtone and adds a mouth-watering appeal to this salad.

Barbecuing pizza on a grill definitely tops baking pizza in the oven. There’s the extra crunch in the crust coupled with an added smokiness that makes it well worth the effort. We’ve topped our pizza with oven-roasted chickpeas, which can double as a snack food all by itself. Use your imagination and top your pizza with any of your favourite toppings.

These attractive veggie stacks are a meal unto themselves. Serve as a nice summer lunch with a scoop of quinoa salad on the side.

Too cold to have a salad? Here’s your answer in a cup of cozy soup. You can use any variety of baby greens in this Many Greens Soup—spinach, watercress, baby beet greens, et cetera. Just be sure not to include lettuces, which don’t heat well.

Did you know?

Apples and squash go hand in hand as BFFs (best flavor friends) … and of course curry makes everything just a little bit better. This is a wonderfully complex soup you’re bound to make time and time again.

Long, long (I mean, like, embarrassingly long) before it hit the mainstream health scene in North America, quinoa enjoyed a storied history in Central and South American kitchens as an inexpensive, nourishing and environmentally friendly protein. One of quinoa’s many famous uses is in sopa de quinoa, a recipe that varies from region to region (and cook to cook), but is usually made with quinoa, potatoes, squash and any other vegetables that might be on hand.

Superfood boost

This is a veggie-powered, peanut-free version of the popular stir-fried Thai noodle dish. Experiment by preparing it with buckwheat noodles, black bean noodles, mung bean noodles, rice noodles or veggie noodles and a variety of veggies—but really, it’s all about the sauce here.

Psst …

Get saucy

Play with it

Sometimes the best way to spend a Sunday is making an incredible pot of homemade chili to serve with fresh bread. With each day that goes by throughout the week, the flavors meld, becoming better and better. This recipe requires a bit of effort, but it’s really worth it.

Bean there, done that

Up in smoke

This is my favourite “mock” anything. The idea came to me while I was visiting my brother. When he came in from his vegetable garden with an armful of zucchinis and cherry tomatoes, we all craved spaghetti—but not noodles.

This salad, with its cool cucumbers and watery watermelon, is so thirst quenching it is like drinking a very flavourful glass of water!

I like to use lentilles du Puy (French green lentils), but any green lentils will do.

This salad gives you a complete protein by combining rice and beans. It is my version of what was “Micheline’s rice salad” when I was a little girl, but to this day, no one in my family remembers who Micheline is. The salad, though, is memorable!

I introduced my mother to quinoa with this salad and it is still one of her favourites years later! (She was 80 at the time, proving it is never too late to change your eating habits!) You can vary the vegetables and garnishes according to your preferences and what you have on hand.    

Beautiful in its simplicity, this antioxidant-plush soup is packed with hunger-quelling fibre.

This recipe will give your spice rack a serious workout. The rub works equally well with tofu.

Adolescent girls and young women have an increased need for iron-rich foods. And enhancing vitamin C consumption is essential for optimal iron absorption. Our iron-rich pasta dish is a simple and tasty dish that scores on all levels. With the combination of tomatoes, clams, and parsley, it’s the perfect marriage for an iron-clad, vitamin C meal.

Urfa pepper is a Turkish variety of chili pepper with a fantastic sweet, slightly smoky flavour with a touch of dried fruit on the palate. If sourcing is a challenge, Aleppo pepper offers a similar flavour profile. 1 cup (250 mL) fine burghul (bulgur) 5 oz (140 g) lean ground lamb 1 onion, finely diced 1 tsp (5 mL) allspice 1 tsp (5 mL) cumin 1 tsp (5 mL) Urfa pepper flakes 2 Tbsp (30 mL) plain flour Salt and pepper, to taste Filling 2.5 oz (70 g) soft goat cheese Half a lemon, juiced and zested 2 Tbsp (30 mL) pistachios, chopped and toasted Pinch chopped mint Pinch chopped cilantro Pinch chopped flat-leaf parsley Salt and pepper, to taste Cover burghul with boiling water for 5 minutes. Drain in fine colander. Spread on paper towels to absorb any moisture. Process burghul, lamb, onion, spices, and flour in food processor until it forms a paste. Season with salt and pepper, and refrigerate for 1 hour. For filling, whip goat cheese with lemon juice and zest. Transfer to bowl and mix in herbs and pistachios. Season with salt and pepper. Put goat cheese mixture in plastic piping bag. Form lamb mixture into 6 - 4 in (10 cm) sausages. Using a wet index finger, make long hole through centre of each sausage and gently work your finger to create a cavity for filling. Place goat cheese filling into each sausage until about 1/3 full and seal, moulding into a torpedo shape. Smooth over any cracks with fingers. Place on foil tray and refrigerate uncovered for 1 hour. Preheat oven to 375 F (190 C). Place sausages (kibbeh) on baking sheet lined with parchment paper; bake 10 minutes or until cooked. Serves 6. source: "Sanafir", alive #314, December 2008