The dehydrator and juicer are now out in full force.
Carrots for juice and then the pulp was made into these lovely raw falafels.
I know, I said I don’t like raw Mediterranean eats. While I like Middle Eastern foods, I don’t like falafels.
However, I loved these raw carrot falafels.
Probably because they don’t taste like real falafels. And they don’t use raw chickpeas, either.
In any case, they taste great.
Carrots (or carrot pulp) is combined with sesame seeds along with lemon juice, garlic, cilantro and green onions for a flavour punch. Dehydrate them for 4 hours and you’ve got some soft and moist falafels without the heaviness from typical deep-dried falafel balls.
I combined the falafels with my favourite Middle Eastern-tahini dressing to date. Hummus-style with additional lemon juice, tamari and tahini. I originally used it in my Chickpea and Tofu Tahini Scramble but found the flavours mellowed after cooking on the stovetop. However, I stuck my finger in first to see how it tasted. I knew it would be a great dressing/dip and it did not disappoint.
I originally served the falafels and dressing as a salad overtop greens, but they also went really well in a green wrap with a bed of raw cauliflower couscous.
Enough of the doom-and-gloom? Bring on more tasty salads!
It has been a while since I proclaimed to make the best salad ever. As I continue to make more and more salads, I have higher salad expectations.
My old favourites are still wonderful:
The Best Salad Ever (First Version): Turkish Bulgur, Pomegranate and Almond Salad
The New Best Salad Ever (dethroning the above): Roasted Garlic Tofu Salad with Cilantro Rice, Black Beans and a Mango Salsa
The Best Lentil Salad Ever: 11-Spice Lentil Salad with Capers and Currants
And now, I present to you: The Best Chickpea Salad Ever.
I eat chickpeas a lot, but I don’t usually eat them as the main salad component. I would have a hard time thinking of a good cold chickpea-based salad off the top of my head. I don’t like chickpeas with vinaigrettes, preferring them pan-roasted or smothered in thick sauces. However, as soon as we tasted this salad, both Rob and I were smitten.
This is a perfect chickpea salad, combining the tang I enjoy from vinaigrettes with a light creaminess from tahini along with a sweet spice from curry powder, contrasted with sweet currants and carrots. It is quite similar to my favourite lentil salad, except I am using a pre-made curry powder. Granted, the success of your salad will depend entirely on the curry powder you use. I am very partial to Penzey’s sweet blend which is fragrant and flavourful without being too spicy or earthy. It is highlighted perfectly with the touch of maple syrup.
I had this recipe bookmarked for the longest time and once I made it, I was sad I hadn’t made it earlier. Do not delay in trying it out. It will make a great potluck salad this summer.
What is your favourite salad?
This is my submission to Deb for this week’s Souper Sundays, to this month’s Four Seasons Food Challenge, to this week’s Healthy Vegan Fridays, to this month’s My Legume Love Affair, to this month’s Bookmarked Recipes and to this month’s Eat Make Grow Blog Hop for picnic eats. (more…)
They are here!
I thought Alphonso mango season was still a few weeks away but it turns out now is the time! They are here from India!
Alphonso mangoes, one of our favourite mangoes, have a short season. Juicy, sweet and less stringy, the Alphonso mango is a treat. We eat them fresh, dripping their juices over the sink.
Thankfully, I am not going to tell you to use Alphonso mangoes in this curry (we actually haven’t bought any yet, although that’s on the agenda for the weekend). Unless you happen to be a very lucky person, overflowing with so many mangoes you do not know what to do. In a stir fry, ones that keep them shape are the best kind. Since you pair them with other vegetables, you do not need to use expensive, sweet mangoes. As such, I used frozen mango chunks. And I could not tell you what kind of mango those are… but I know they are not Alphonso.
Crispy tofu mixed with a medley of vegetables – tender crisp broccoli, carrot and bell peppers – coupled with chunks of sweet mango. Frozen mango worked well as it is cheaper and moreso, they are firm, cubed and sweet, keeping their shape in the skillet. Tossed with a light, orange-based sauce flavoured with garlic and ginger and a heavy dash of red pepper flakes, there are a lot of bold flavours. The sweet balanced nicely with the heat, without being too overwhelming, even for my own heat-sensitive palate.
Reminiscent of my Toasted Sesame Orange Teriyaki Vegetable and Quinoa Bowl, although that one is a bit more involved with flavoured tofu and a more complex orange sauce. I kept the tofu simple here to let the vegetables shine.
Have you tried Alphonso mangoes yet?
Variety is the spice of life. It is possibly the best spice in the kitchen, too.
You can probably tell I like to experiment in my kitchen… so many great recipes to try and share. So many new things to explore.
You’d think I’d run out of repertoire. Me, too. Not yet, at least.
Case in point. I made yet another new hummus. This time I shunned the chickpea and traded it for roasted carrots. I kept my favourite hummus classics: fresh lemon juice (with a strong flavour from the zest, too), garlic and tahini. Smoked paprika and cumin for more depth of flavour. This is a very creamy dip. Lip-smacking good.
Faced with some leftover hummus after a party, I decided to turn it into a thick dressing for my salad. My last carrot (ginger sesame) dressing was paired with quinoa, avocado and tomato. This time, I juxtaposed it against black rice, tomatoes, baby greens and fresh herbs.
A note on black rice, possibly one of my favourite rices to date. When I cut fruit out on my sweetener-free challenge, I knew I was going to miss some of the many benefits from eating whole fruits: fiber, vitamins and anti-oxidants. This was how I stumbled upon black rice, also known as purple rice or forbidden rice. It has a lovely short-grain rice feel similar to my favourite medium-grain brown rice with the added bonus of more protein and more anti-oxidants. Turns out that colourful is better for you, especially when talking about rice. I liked that the black rice wasn’t too sticky and had great flavour naked. As such, it was fun to throw it into this salad.
I ended up tossing it with an herbed spring mix (a mix of baby greens that includes dill, cilantro and parsley), which I thought brought this to the next level. Not the greens, but the herbs. I keep forgetting how simple herbs can totally elevate a dish from ho-hum to hoo-ya! Just a dash of fresh herbs was enough and in truth, the herb that stood out and complemented the salad best was the dill.
After I ate this salad, I had a bit of tummy rumblings. My Mom asked me what new foods I had eaten lately. Everything I eat is new. (Actually, at first I said nothing. Nothing crazy new) Except for the leftover hummus, everything else was new. It was my first time trying black rice and the herbed lettuce greens. Furthermore, I drank a mamey shake, too. Exciting times at the beginning of the week! ;)
Pinpointing culprits when eating fresh foods can be a challenge for me without a lot of sleuthing. Mostly free of FODMAPs other than the garlic, I don’t think that’s the problem. A repeat salad had no problems so who knows what it was. Perhaps the chocolate walnut dessert from the night before? Probably. Too many walnuts? Who knows… it isn’t a problem now. ;)
Here’s to more black rice. Have you tried it yet?
There was a time when I would get curried out. Too much curry. I couldn’t keep up with Rob.
Now, curry has become a staple for both of us. Except I don’t think you can tell by what I share here. Be it resolved to share more of our Indian eats. They have converted me.
In my mind, there are authentic Indian foods and Indian-inspired foods or Indian-spiced foods. The latter referring to when you spice things up with curry powder. While I have thrown curry powder into Indian curries, bean and quinoa skillets, and couscous pilaf, I have also added it to tofu chowders, sweet potato hummus, balsamic roasted veggies, kabocha squash flatbread, curried-mustard dressing, raw pineapple rice and more recently tofu scramble. The trick is not to make everything taste like “curry powder”, if you know what I mean. This can mean using different types of curry powder (picking one you like is most important; I am partial to Penzey’s sweet blend), adding other spices, using different vegetables or cooking methods to shake things up.
I was drawn to this Indian mung bean stew for its simplicity but I knew it would not be lackluster. Instead of the typical red lentil curries I adore, this is a brothy soup.
A flavourful broth is created from fennel, cumin and ginger. Indian cooking doesn’t always have to be thick curries. Carrots and collards add colour and mung beans make this filling. Lemon juice brightens it up. The curry powder is added as a finishing spice, at the end of cooking, for a different twist to the soup. Pick a curry powder you like because a little goes a long way to flavour the stew. Fennel and cumin will enhance the curry powder, too. As a note, I used sprouted mung beans because that is what I had on hand, but whole bung beans would be equally as good as would any other small bean, like adzuki, too. My only suggestion is to cut up your carrot smaller than I did, mimicking the size of the beans, for better mouth-feel.
Are you a curry powder fan or a curry fan? Or both? :)
Vegan propaganda: I try not to spread too much of it.
If you read my blog, I think you’ve already accepted that vegetables are good for you and are ok with the lack of meat and dairy in my meals.
But I will share this fun video anyways, because I thought it was flipping awesome. I’ve watched a few documentaries about veganism and I am usually left with a bitter taste in my mouth, wondering about the accuracy of the science and experiences presented. The prolonged juice fast in Fat, Sick and Nearly Dead creeped me out. The main study in Forks over Knives, The China Study, was not convincing for me. Vegucated was cute, following 3 people on a vegan challenge for 6 weeks, though.
But this video? I loved it! Made by Dr Michael Gregor, the physician behind NutritionFacts.Org, he presents how a vegan diet affects the top 15 causes of mortality in a very engaging way. I know the clip is almost an hour long, but it is an hour well spent. If you watch it, please let me know what you think. For me, it reinforced continuing with a plant-based diet for health reasons. :)
In the spirit of nutritarianism (coined by Dr Fuhrman, describing those who consume foods based on their higher micronutrients and shun refined oils, sugars and salt), I decided to make The World’s Healthiest Tomato Sauce, as proclaimed by Amber.
This was a chunky tomato sauce like no other. Filled to the brim with vegetables. All sorts of veggies, it was a lovely clean-out-my-fridge kind of sauce. I am probably the only person with a random vegetables, like a solo leek, beets, carrots, broccoli stems and mushrooms, hanging around for no good reason. Granted, this is a very flexible sauce so work with what you have. Amber suggests not omitting the olives, though. They add both the salty and fatty components from a whole food (instead of a refined oil product). The tempeh is eerily similar to chunks of meat. The nutritional yeast adds a cheesy hint, as if you had already stirred in Parmesan cheese. But the funniest part of the sauce is that it was more a fluorescent-red, courtesy of the pureed beet.
You might think this sauce would take forever to prep, with so many veggies. However, the food processor does that majority of the work. The directions look lengthy, but you’ll see a theme: chop veggies in food processor, add to the pot and stir. :)
I actually really liked this sauce. It tastes healthy yet hearty while still feeling light. Would I serve it to omnis I wanted to impress? Probably not. They would probably think I was pulling a joke on them. But if someone made this for me, I’d be thrilled. I’d also have a lot of sauce to last for many meals. Freeze some for later, or relish in eating it a few times a day. :)
I believe that moderate amounts of oil, sweeteners and salt are good for you. Fats are definitely important, especially to absorb nutrients from other foods, but they can also come from avocados, nuts and seeds (and soy). I plan to incorporate more of these “healthy fats” into my foods.
What do you think about nutritarianism? Oils vs healthy fats?
When I photographed this, I was worried it may look eerily similar to the Red Lentil and Spinach Curry (Vegan Tikka Masala). Red lentils + tomato + spinach… This one has carrots, isn’t as red and is more soup-like than the curry, though. I think they look reasonably different, so trust me I am not recycling photos! No lost photos for this dish…
In truth, it was the success of the tikka masala that had me throwing bountiful fists of spinach into yet another red lentil dish.
I have made the traditional Turkish red lentil and bulgur soup before, having learned it while travelling in Turkey. A humble, yet decidedly filling and nutritious soup, it was one of our favourite meals on our trip, especially when we learned how to cook it ourselves. This version, courtesy of Turquoise, is billed as a humble peasant soup. The lentils must make it peasant-like because there is nothing bland about this. I love the addition of two different kinds of smoked paprika and cumin (I did not stifle the full amount of smoked paprika and it was ok!). I added in the spinach, because, well, I had tons of it and it is easy to incorporate into thick soups. However, the best part of this soup, is the finishing spiced oil. I am used to this in Indian dishes, which is called a tarka, when spices like cumin, coriander, garlic and ginger can infuse oil that is added at the end of the cooking. This isn’t an Indian dish, so dried mint and smoked sweet paprika are fried at the end to permeate the oil. It was actually very pretty when drizzled over the soup. Sorry, you guys got photos of leftovers! Have no fear, the leftovers tasted as good with the tarka already stirred into the soup. :)
Do you use the tarka method for your cooking? Outside Indian foods?
I don’t shop at the standard grocery stores. I prefer the smaller, independent ethnic grocers for my veggies and natural foods stores for my pantry staples.
However, I recently heard that Costco had some interesting foods, and sent my family searching for sprouted mixed beans. Turns out they stopped selling them here a few months ago, but my aunt spotted a sprouted rice and quinoa blend instead. Always eager to try something new, I decided to give it a shot.
Uh, let’s just say that packaged mixed grains don’t always work so well. When I’ve made mixed grain dishes before, I cook the grains separately, or add them at different times so they finish cooking at the same time. I couldn’t get the grains to be as fluffy and distinct as I am used to.. unless that is what happens after they are sprouted? In any case, the mix turned out to be a bit on the mushy side, both when I’ve made it on the stovetop and in the rice cooker. I tried to salvage the mix by introducing it into this easy skillet.
I’ve made multiple skillets before, and each time I gush over its simplicity. I swear, I wasn’t planning on sharing this recipe. It just seemed too simple, too boring and I didn’t think it would taste as flavourful as it did. The original recipe suggested throwing everything in the skillet and cooking, but I shunned a mise-en-place and threw things in as I finished chopping them. First went in the leeks, then the portobello mushrooms, next the red pepper and Brussels sprouts. Grated carrots and garlic rounded the veggies out with a sprinkle of salt and thyme. After the vegetables brown and begin to caramelize slightly, cooked grains get dumped in for a complete meal. No dressing, no broth. Thyme was the only herb but this was surprisingly flavourful. Do not discount the flavour of veggies (and garlic).
I think I may relegate my mixed grains to soups… that seems pretty foolproof. What do you think? Fan or foe of mixed grain blends?
Do you like it when I share easy, seemingly non-recipes with you?
I am loving the conversations from the last post about the evidence surrounding eating a Mediterranean diet. The New York Times wrote a follow-up article that summarizes my feelings pretty closely: there is a surprising lack of evidence for nutritional recommendations. While in medical school, I remember being taught that the only thing shown to keep weight loss on long-term was bariatric surgery. Perhaps that is because the proper studies have not be done. To be fair, I learned the DASH diet with was better than any single medication to reduce high blood pressure. Hopefully, the flurry of interest from this past study will propel researchers to investigate plant-based whole foods eats. The New York Times suggested a vegan diet is not a long-term option, but I disagree.
Onwards with another Mediterranean meal? Vegan AND delicious? :)
I love it when I know it is going to be a good week. By Sunday, after I do my batch cooking and a bit of taste testing, I have a good idea how my meals will be for the week. Flops or wins? I never seem to know with these Random Recipes.
This one was a big win!
Dom pushed us to randomly pick a recipe from our (physical) recipe pile. I still like to print out my recipes for the week and sometimes throw in bonus recipes if there is empty space on my page. While cleaning the kitchen table, I decided to tackle one of my recent but neglected clipped out recipes.
Sometimes I am blown away by the simplicity of good food. I wasn’t expecting this to taste so good as it did, so I was pleased to have such great tasting lunches all week.
This recipe was for a ribollita, an Italian peasant soup featuring vegetable soup with day-old bread. Most versions use leftover vegetable soup, but here we create a complex soup simply from roasted vegetables. Roasted fennel was new to me, but I really liked the medley from roasted red peppers, zucchinis, carrots, mushrooms and onions. White beans add bulk and the giant corona white beans were a perfect match to the chunky vegetables. Sliced cabbage added an almost noodle-like feel with some structure to the vegetable soup. I added both tomato paste and red pepper paste to the broth simply because I was too lazy to open a new can of tomato paste. I really liked the deep flavours from both pastes, but feel free to use only tomato paste if that is what you have on hand. I omitted the bread completely, so I doubt this is still a ribollita proper, but it sounds like a wonderful addition for this hearty soup.
Which soups are warming your belly this winter?
When I am stressed, I like to cook. Most of my meals are winners thanks to a great recipe base and a dash of creativity and experience. So, for me, heading into the kitchen is a way for me to turn off my brain and do something that gives me something positively tangible in the end.
The same with blogging. I use it as a creative outlet and a way to share said awesome recipes.
This will explain why I am blogging right now.
kind of want to vent.
Toronto was hit with a bit of snow over the past few days. 30 cm of snow. I’ve experienced worse (60 cm overnight) and it could have been much worse. Toronto just has a hard time dealing with snow. My car is currently snowed in my parking spot. A day after the snowfall, the laneway still has a foot of snow for me to drive through if I want out.
Rob warned me last night, so I knew I wasn’t heading to the gym for my 8am weights.
Turns out that was the least of my worries.
This morning, my fridge broke.
And I can’t get into my garage. Both locks are jammed.
Of course, we planned for storm success by grocery shopping before the blizzard.
One plus for it being winter is that I have stored all the freezer stuff in my car. Friends have offered fridge-space in the meantime for our non-freezable stuff. Although we are still working out how to move it over since our car is snow-bound.
I know, things could be worse.
So, as I wait for Rob to return home, I am blogging.
To share with you this delicious soup I made last week and is now chilling in my car. This is a great soup to soothe the soul, be it from unforeseen craziness or the howling winter winds. Definitely better than chicken soup.
I rechristened it with a more descriptive name: miso curry squash and chickpea soup. A broth spiced with black mustard seeds, turmeric, garlic and ginger, along with miso and kombu. Chunks of winter squash (golden nugget was my choice this time), shiitake mushrooms and chickpeas fill your bowl with goodness. Chickpeas were my addition, as well as baby bok choy. The baby bok choy was such a last minute thought that I photographed the soup before I added it. However, I ended up really liking the crunchy stems and leafs, so I included them in the recipe below.
I didn’t expect to like this as much as I did. In fact, I thought I did not like black mustard seeds, but this was fabulous. If you like this soup, I also recommend these similar stews: Butternut squash, coconut and lentil stew and Plantains and cabbage with split peas. Miso-curry squash elsewhere: Red Curry Miso Roasted Veggie Bowl, Miso-Curry Squash, Tofu and Kale Salad, Miso Sesame Winter Squash and Tofu and Coconut Curry Miso Soup.
So, tell me: how is your weekend going? How do you like to deal with stress?
I have been searching for a hearty, meaty (yet vegan), filling stew.
I had early success with mushroom bourguignon, but wanted something lighter, with less oil and flour. I tried recipe after recipe, without avail. Beet bourguignon did not satisfy. Beans bourguignon from 1000 Vegan Recipes was ok but not quite up to my high standards. Seitan-less Burgundy Stew with Parsnips from Big Vegan was not my favourite either. I almost gave up…
And then this treat popped out of nowhere.
After my success with baked (fresh) cranberries in the stuffed carnival squashes and roasted balsamic curry fall vegetables, I began exploring other savoury ideas for fresh (or frozen) cranberries. I stumbled upon Bryanna’s Mushroom and Cranberry Stew and was immediately intrigued. I don’t normally cook with TVP but had picked up some large chunk TVP at some point. Might as well use it and clear out the pantry, I mused.
I hadn’t really thought this was a bourguignon. However, it has a lot of similar flavours: red wine and sherry, carrots, thyme, mushrooms. No tomatoes, though and no need to use a thickener. TVP was used as a meat mimicker, texture only. I think a large bean could substitute if you are averse to TVP. The real beefy flavour came from Marmite. A yeasty, salty spread that Kiwis adore. The lovely twist in this recipe came from the fresh cranberries. Pleasantly tart, not sweet, but complemented the beefy stew incredibly well.
I will happily curl up with a bowl of this over the winter months.
I don’t know about you, but sometimes I reflect on where I have been and I wonder how I managed to pull through. How did I manage to survive 4 years of medical school? Nearly 5 years of residency? Cycle between Ottawa and Kingston and back again? In the thick of it: I don’t think, I just perform.
During medical school, for the first two years, I routinely had lectures from 8am to 5pm every day, interspersed with small group sessions, anatomy labs and clinical skills workshops. Even when I go to conferences, I don’t subject myself to 9 hours of lectures in a day. It is just nuts. However, this weekend I sat through 3 days of intense review-type lectures. Rapid fast compressed learning, except it was more of a reminder of things I already knew. However, after 10 hours of lectures on Saturday, and a lengthy 3 hour drive home (thank you Toronto traffic), I was positively pooped. The next day, too. The last thing I wanted to do was to cook… it was that bad. I ended up sleeping at 8pm. ;)
Meals stashed in the freezer are a definite boon these days. However, I find cooking therapeutic. A way to destress as I chop and julienne vegetables, stirring patiently as I saute onions or peacefully munch through the leftovers.
When I finally made it back into the kitchen, instead of reinventing the wheel, I revamped an old favourite. This is a variation of my Chinese Five Spice Vegetable and Noodle Stir Fry. Same flavours, mostly different vegetables. Turns out the original recipe called for winter vegetables like Brussels sprouts. My first incarnation included parsnips, carrots, green beans, oyster mushrooms and Swiss chard; basically the odds and ends in my fridge. This time, I included thinly sliced Brussels sprouts, enoki mushrooms, carrots and parsnips: the current odds and ends in my fridge. The hardest part is chopping all the vegetables, but a quick saute in the wok yields a flavourful meal from the Chinese five spice. I use kelp noodles, which I like in Asian stir fries, but feel free to use your favourite noodle. Gena recently wrote a great post all about kelp noodles if you have yet to try them. I am already imagining my next incarnation, likely including edamame. :)
Carrot Ginger Lime Soup with Sweet Potato Hummus (& What to do with leftover roasted sweet potatoes)
Some people hate leftovers. (hi Mom!)
Personally, I love them. I enjoy freshly cooked food, but I love not cooking after work even more.
This is how to re-purpose leftovers into something new. The best of both worlds?
Pre-roasted sweet potatoes can be integrated into different meals.
They can easily be added to your salad of the week, but for something a bit more different, add them into a curry-flavoured sweet potato hummus for a filling dip or sandwich spread. Even though I added lemon juice to Gena’s recipe, I found it lacking the tang and bite I associate with traditional hummus. In retrospect I probably should have added some garlic, too. Still a nice dip for crackers and veggies and it travelled well while snowshoeing.
Tired of hummus leftovers? Run out of crackers and veggies? Already added it to your sandwich/wrap? Trust me, there was a time when I couldn’t finish a batch of hummus within a week, so I understand. But now, I make a batch nearly every week. Carrots and hummus were my dessert of choice on my sweetener-free challenge.
In a land of plenty (and deficiency), you become creative. We had run out of roasted sweet potatoes but still wanted to make this carrot ginger lime soup. Of course, the reason we ran out of sweet potatoes is because I put them in the sweet potato hummus. So why not use the sweet potato hummus instead of the sweet potato? My only qualms about Tess’ original recipe for the soup is that it isn’t a meal-in-a-bowl. I prefer filling soups. Hummus, with the additional beans and tahini, adds the much needed protein and fat. A few crumbled Mary’s crackers and I had a delicious meal. One I wanted to remake hummus just to slurp the soup again when I returned home. Because it was that good and I wanted a photo to share, too.
Either way you make it, this is a simple soup. Boil nondairy milk with carrots until they are soft. Bake your sweet potato or go all out and make some sweet potato hummus. Then combine it along with ginger and lime in your blender. The cilantro topping is completely optional. Creamy, flavourful. A new way to enjoy hummus. Boo-yah! :)
Here are some other carrot soups that I’ve had my eye on:
Roasted Carrot and Lentil Soup with Harissa and Mint
Carrot and Roasted Red Pepper Soup with Miso and Thyme
Moroccan Carrot Soup
Carrot Soup with Ginger and Lemon
Carrot Soup with Miso and Sesame at Smitten Kitchen
Carrot Soup with Tahini and Crisped Chickpeas at Smitten Kitchen
Carrot and Tahini Soup at Joanne Eats Well With Others
Carrot Ginger Soup with Tahini at Cara’s Cravings
Creamy Orange Sunshine Soup (Carrot/Orange/Ginger/Cashew) at Oh She Glows
Curried Carrot Parsnip Soup at Eating Appalachia
This is my submission to Deb for this week’s Souper Sundays, to this week’s Weekend Wellness, to this month’s Credit Crunch Munch hosted by Helen and Camilla, to this month’s No Croutons Required with soups/salads featuring leftovers and to this month’s Herbs on Saturday.
If you are a vegan, new or old or contemplating dabbling in vegan cuisine, I highly recommend reading this book: Vegan for Life.
Like right now.
I mentioned basic vegan nutrition in my earlier post, but this book is chock-full of advice navigating the murky scientific waters of vegan nutrition. Vitamin B12 supplementation should be old news but what about calcium, iron and zinc? Essential fatty acids?
Of course, then there’s the never-ending protein question. (Love this video, by the way)
Beyond, where do you get your protein but how much do you really need. I used to aim for the prototypical 0.4g of protein per pound of body weight, so around 50g for a 120lb woman. Brendan Brazier’s books were also instrumental in highlighting the importance of the ratio of protein to carbs, as well, when exercising.
While I stagger my meals and snacks to support my exercise, I have never really considered myself an athlete. I am not a bodybuilder but I do lift weights twice a week. I have cycled really, really long distances (over 350km in 2 days kind of a lot). Although it seems like such a distant memory right now. Even though I tucked my bike away for the winter, just last month, I was cycling a minimum of 1.5 hours each day for commuting alone. It makes me tired just thinking about it. I have so much more energy now.
My co-worker would (lovingly) heckle me, telling me I wasn’t eating enough protein as a vegan, especially with all my cycling. I reassured him I was ok, 50g is enough. I eat my beans. Vegan for Life has me re-evaluating my base protein needs. Strength and endurance athletes (and pregnant people- not any kind of hint, by the way) seem to require more protein although how much is debatable. It could be up to 0.8g/lb for weight lifters. If you interested, this is a good read, too. I strive for 25% protein in my meals, so I think my new protein goal is be achievable. Especially since I love beans.
The benefit of beans and legumes were highlighted not only for their high protein content but also their amino acid profile, compared to other vegan protein sources (vegetables, nuts, seeds, and whole grains). They are a good source of lysine, a particular amino acid that is not as easily found in other vegetarian foods.
So.. the moral of the story? Take charge of your nutrition. And eat more beans.
Even within the legume family, there is a lot of variety. Lentils and chickpeas are my go-to beans, but they all have their own merits. Pick up a new bean and get creative.
Have some split peas but don’t know what to do? Try this soup. I really like split peas, but less eager to cook with them due to their long cooking time. Even with soaking (or not), I find they take a while to cook, sometimes longer than an hour and a half.
It is worth it, though.
I prefer yellow split peas, which have a milder pea flavour. The split peas thicken this soup spiced with ginger and coriander. Filling and hearty yet light at the same time from the lemon. The lemon zest really brought this up a notch. It also packs a protein punch: 20g when serving 3. Serve with a salad to get some greens.
Looking for other ways to eat split peas? Try these:
Smoky Split Pea Soup with Roasted Garlic and Sage
Finnish Double Pea Stew with Apples
Iraqi Eggplant and Seitan Stew
Split Pea Dal with Ginger and Lime
Ethiopian Split Pea Puree (Kik Alicha)
Ethiopian Split Pea and Squash Stew with Collard Greens
Swedish Yellow Split Pea Soup with Dill at Power Hungry
Curried Squash and Split Pea Soup at Choosing Raw
Sunshine Curried Split Pea Soup at G Living
Yellow Split Peas with Garlic, Ginger and Cilantro at Kalyn’s Kitchen
Yellow Split Pea Soup with Smoked Paprika and Crisped Leeks at Not Eating Out in New York
Polish Split Peas and Cabbage at About.com
Is it true? Carrots for the new year?
I hadn’t really thought about it until Deb posted her latest carrot soup creation. *swoon*
But it must be true. It is the new year and I am on a carrot kick. Apparently my Mom has also been buying them like they are going out of style. HA!
Perfect for dipping in hummus, I love eating monster carrots like a horse. Chomp, chomp, chomp.
So, I have another carrot dressing for you. (Another hummus recipe is in the queue, no worries). This no-oil carrot dressing is even more creamy from the toasted sesame seeds and sunflower seeds. A little ginger adds some zing but it is tempered by the lemon juice. It looks similar to the carrot miso ginger dressing, but it is definitely richer. A deeper sesame flavour. Similar, yet different. Both delicious. I used Justin’s suggestion of serving the dressing atop a quinoa salad with tomato and avocado and was thrilled with the meal. Especially since my quinoa was warm. And warm salads are fun during winter.