Quinoa is also a complete protein, and when sprouted—as opposed to cooked—a 1/2 cup (125 mL) serving contains 21 percent of the recommended daily amount of iron and more potassium than a banana. It also contains large amounts of vitamin B6, thiamine, and riboflavin. More importantly, it’s slightly nutty and bitter, so it pairs well with umami-rich miso and sweet maple syrup, honey, or agave nectar.
1 cup (250 mL) sprouted quinoa
1/2 cauliflower, grated (about 3 cups/750 mL)
1/2 cup (125 mL) dried currants, cherries, or raisins
1 cup (250 mL) chopped parsley
1 stalk celery, diced
5 green onions, thinly sliced (white and pale green parts only), divided
3 Tbsp (45 mL) miso (any kind)
1 Tbsp (15 mL) rice vinegar or apple cider vinegar
1 garlic clove, peeled
Zest and juice of 1 lemon, about 1/4 cup (60 mL)
2 tsp (10 mL) maple syrup, honey, or agave nectar
1/4 tsp (1 mL) freshly ground black pepper
2 tsp (10 mL) extra-virgin olive oil or sesame oil
Combine sprouted quinoa, cauliflower, dried currants, parsley, celery, and 3 green onions in a large bowl.
Blend remaining 2 green onions, miso, rice vinegar, garlic, lemon zest and juice, maple syrup, and black pepper in a blender or food processor. Add oil and blend again. Add to bowl and stir to combine.
Serves 6 to 8.
Each serving contains: 193 calories; 6 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 37 g total carbohydrates (15 g sugar, 6 g fibre); 355 mg sodium
source: "Sprouting Out All Over", alive #359, September 2012
In this enchilada riff, we stuff everything into a roasted poblano pepper shell, rather than tortillas, to pack an extra veggie serving into your meal and trim the starchy calories. If you can’t find poblanos, which are mild, dark green Mexican peppers, you can substitute green bell peppers. Flour power Made from nixtamalized corn (corn soaked in limewater), masa harina flour adds a touch of corny flavour to enchilada stuffing or a pot of chili.
These crab-stuffed portobello mushrooms can do double duty as a fancy starter for a casual dinner party or a light main course on any given night. Meaty and umami-rich portobellos serve as a holder for a light-tasting seafood salad. Gills begone Even though the gills of mushrooms are edible, they will darken and discolour everything they touch. Besides, after you scrape out the gills, you’ll have more room for stuffing. And don’t discard the stems; they can be saved and used when making veggie stock.
Serving saucy lentils in squash halves is a sure-fire way to elevate your plant-based menu. And, yes, the whole bowl is edible, skin and all. If desired, you can add dollops of Greek yogurt or sour cream. Spice of life Garam masala, a blend of spices traditionally used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin, and coriander. It’s great on roasted meats and vegetables.
“Germans do potatoes in general very well,” says Canadian expat Chris Gilles, who now lives in Munich and has celebrated many an Oktoberfest there. “Knödel seem kind of rubbery. You don’t really think it’s potato when you first see it, but it’s tasty.” But he might be surprised to find that this alive -inspired version of Bavarian potato dumplings is made with a combination of potato and cauliflower, because as anyone who’s eaten cauliflower gnocchi knows, the low-carb vegetable is a great way to lighten up starch-heavy foods (and Biergarten menus). Happy Knödelfest! The original version of these snacks are so popular that it even gets its own food fest: Knödelfest, which happens in September in Austria, about a 1 1/2-hour drive from Munich. If alive threw a Knödelfest, these dumplings would definitely be on the menu, served simply as snacks with sliced radishes and fresh parsley or dill, or topped with butter, beer gravy, or mushroom sauce. The dumpling test You can test one dumpling by shaping it and then boiling it before shaping the rest. If the water is lower than a boil and it still falls apart, add more starch to the batter before shaping another ball and testing again.