Although cactus leaves are picked while young and tender, they still contain spines and eyes, which must be removed thoroughly before the leaves are ingested. A vegetable peeler and a sharp paring knife are the best tools to accomplish this task. The flavour of the leaves—similar to asparagus or a tart green bean—makes them a winning addition to soups, stews, and stir-fries.
1 Tbsp (15 mL) coconut oil
1 medium onion, chopped
1 large carrot, thinly sliced diagonally
1 garlic clove, minced
2 cactus leaves (with spines and eyes removed), thinly sliced
1/2 to 1 tsp (2 to 5 mL) grated ginger
3/4 lb (350 g) medium-firm tofu, cut into chunks
1 cup (250 mL) canned pineapple chunks (reserve juice)
1/4 cup (60 mL) reserved pineapple juice
2 Tbsp (30 mL) low-sodium soy sauce
1 Tbsp (15 mL) apple cider vinegar
Dash of black pepper
To prepare cactus leaves, wearing gloves, hold leaf on cutting board and, using a sharp knife, scrape the spines (or thorns or eyes), running knife from back to front until completely clean. Repeat on other side and then trim off the edges and rinse.
Heat oil in wok or large skillet. Add onion and carrots and stir-fry for a few minutes. Add minced garlic, cactus leaves, and ginger, and stir-fry for 2 minutes more. Add tofu and continue to stir-fry until tofu is lightly browned. Add remaining ingredients and cook, covered, for 5 to 7 minutes or until mixture thickens slightly.
Serve over rice or similar grain.
Each serving contains: 179 calories; 11 g protein; 9 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (9 g sugars, 4 g fibre); 303 mg sodium
from "Cook on the WIld Side", alive #365, March 2013
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.