Fresh vegetables are so important and this recipe allows us to get lots of them. It’s also easy to eat and digest and very healthy because of the variety of colours and cruciferous ingredients. Tofu adds protein and further cancer-fighting potential.
1 Tbsp (15 mL) extra-virgin olive oil
2 cups (500 mL) cauliflower, cut into bite-size pieces
2 cups (500 mL) broccoli, cut into bite-size pieces
4 medium carrots, sliced
1/2 cup (125 mL) vegetable stock
1 lb (450 g) firm or extra-firm tofu, cut into 1/2-in (1.25-cm) cubes
1/4 lb (115 g) snow peas
1 tsp (5 mL) garlic, finely chopped
2 Tbsp (30 mL) ginger root, grated
4 cups (1 L) red or green cabbage, chopped
1 Tbsp (15 mL) soy sauce (to taste)
Warm oil in a wok over medium-high heat and add cauliflower, broccoli, and carrots. Stir-fry 3 minutes. Add vegetable stock, cover, and steam 2 minutes. Add tofu and snow peas, stir well, and cook 1 more minute. Add garlic, ginger root, and cabbage. Cook until tender but crisp, about 3 minutes. Stir in soy sauce and serve on whole grains.
source: "Cancer-Free Dining" alive #270, April 2005
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.