Serves 6 to 8
Quinoa is also a complete protein, and when sprouted—as opposed to cooked—a 1/2 cup (125 ml) serving contains 21 per cent 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
stalk celery, diced
spring onions, thinly sliced (white and pale green parts only), divided
2 Tbsp (40 ml) miso (any kind)
3 tsp (15 ml) rice vinegar or apple cider vinegar
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
Each serving contains: 808 kilojoules; 6 g protein; 4 g total fat (0 g sat. fat, 0 g trans fat); 37 g total carbohydrates (15 g sugars, 6 g fibre); 355 mg salt
source: "Sprouting Out All Over", alive Australia, Autumn 2013
Enjoy the zippy tang of sherry vinegar, popular in Spanish cooking, and the briny taste of capers in this zesty take on roasted cauliflower. Serve as a tapas side or on a charcuterie board accompanied by a selection of Spanish meats, cheeses, and olives. The smaller, the better The smaller you cut garlic, the more oils you’ll release, providing additional flavour. Looking to achieve more subtle flavour? Slice your garlic rather than crushing it.
Braising these hearty beans not only changes their texture but leaves them creamy and satisfying. Using a savoury broth with saffron for braising provides the traditional Spanish flavour, similar to a paella. This dish is served as a shared side, but it could also be served with rice and vegetables as a delicious stand-alone dinner or as a satisfying nourish bowl. Swap your spirits Try substituting vermouth for white wine in this recipe, if you have some on hand. It’s a great alternative to wine and will last much longer in your cupboard. An added perk? You can save that nice wine for sipping.
With Spain’s expansive coastlines and multiple islands, seafood is a staple of the cuisine. This quick and easy prawn dish will add a pop of protein and a wonderful smokiness to your tapas-style lineup. Sustainable seafood When choosing prawns (or any seafood), opt for sustainable varieties that recognize and even reward sustainable fishing practices. As an important protein in many cultures, seafood, caught sustainably, helps contribute to healthy oceans < and > healthy communities.
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.