From fish to dark leafy greens, our spin on a light Japanese lunch is loaded with brainy ingredients. Sprinkle with peanuts—another smart food—and you’ll love the added crunch.
Blanching green veggies in heavily salted water retains their colour. Don’t worry about the accumulated sodium in this method, as it is drained and rinsed then squeezed, leaving you with a beautiful deep rich green gomae—without the salt—to offset the colours in the dish.
Per serving:
In small saucepan, heat water, vinegar, sugar, and salt, stirring to dissolve sugar. Pour into large glass canning jar. Add carrot and radish and press into liquid until covered. Set aside for 1 hour at room temperature. Then cover and store in fridge for up to 3 weeks.
In medium bowl, make peanut sauce by combining coconut cream, peanut butter, garlic, gingerroot, tamari, vinegar, sugar, and crushed red pepper flakes. Whisk to blend. Add a splash of water if a thinner consistency is desired. Add more seasonings, to taste. Transfer to glass jar, cover, and refrigerate until ready to use. Sauce can be refrigerated for up to 1 week.
Cut ribs from chard and reserve for another dish. Chop chard leaves into bite-sized pieces. You should have about 12 cups (3 L). Fill large bowl with ice water ready to shock the chard following cooking.
Bring large stockpot filled with generously salted water to a boil. Add chard and boil for 1 minute or just until wilted. Drain and plunge chard into ice water. Stir to cool. Thoroughly drain. Gently squeeze chard with your hands to remove as much water as possible. Place on cutting board and chop into slivers. In medium bowl, add half the peanut sauce, then add chopped chard, folding in until lightly coated. Set aside.
In large nonstick frying pan, add grapeseed oil and butter over high heat. Tilt pan to spread evenly. Just as it begins to smoke, add fish fillets in single layer. Cook until seared on bottom, about 3 minutes, then gently flip fillets and sear other side, about 3 more minutes. Reduce heat to medium and cook for a minute longer, depending on thickness of fillets. Cook only until centre of fillets are just opaque and fish flakes easily.
Serve fish on single-serve dishes with a scoop of chard gomae and some pickled carrot salad. Drizzle fish with a little peanut sauce and sprinkle with some toasted sesame seeds, if using. Add salt and pepper to taste, if you wish. Garnish further with chives or cilantro as desired.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.