Have you heard? You are supposed to have at least four servings of dark leafy greens each week – that includes spinach, kale, and Swiss chard.
This leafy green used here is high in calcium (more so when it’s been cooked), iron, folic acid, and vitamins C and A. This recipe’s great because it’s satisfying and flavourful, and it’s so darn quick and simple to make! It’s also a dish that will incorporate nutritious sea vegetables (i.e. seaweeds) into your diet. Can be eaten hot or cold (makes a great out-of-the-house meal).
Yield: Makes about 3 servings
- 1 large bunch green or black kale (about 8oz)
- 1 (8-oz) package soba noodles (or spaghetti noodles if unavailable – preferably wheat free)
- 3 tbsp tamari or shoyu soy sauce
- 3 tbsp toasted sesame oil-packed
- 1 large clove garlic* either grated or pressed
- 1/2 tsp dulse powder (optional)
- Freshly ground black pepper* to taste (a few generous twists)
- 1/4 cup arame (a dark sea veggie), soaked for 5 minutes until soft, then drained (optional)
- 3 tbsp unhulled sesame seeds
- Place a large pot of water on high heat to boil. Meanwhile, wash the kale thoroughly, remove the ends of the stems and discard, then chop kale to preferred size.
- Add the noodles to boiling water and cook for 4 minutes.
- Stir in the kale, and continue cooking until noodles are al dente, then drain and transfer noodles and kale to a large bowl and set aside.
- Combine the tamari and shoyu, oil, garlic, dulse, and pepper in a small bowl, mix well, then poor on top of noodles and kale.
- Toss gently with arame and sesame seeds, and serve.
*You can mix it up a little by using 1 tsp grated fresh ginger in lieu of garlic or replace a touch of wasabi paste for black pepper. *
Tip: Add grated lemon to the dressing and grated carrots. Do not add kale to cooking noodles just chop and add to mixture.
Recipe Source: Get It Ripe by Jae Steele
Intense flavors in this dynamic sauce give new life to a simple bowl of steamed rice and vegetables. Toss with chilled noodles and crisp vegetables and you have an instant lunch, or use as a dipping sauce for salad rolls. Either way, use this sauce sparingly and fell free to tamper with the proportions in the recipe. More heat, less ginger and no cilantro may be more up your alley. This recipe multiples nicely.
Yield: 3/4 cup (180ml)
- 1/4 cup (60 ml) smooth, natural peanut butter
- 2 garlic cloves, minced
- 1 tbsp (15 ml) minced ginger
- 2 tbsp honey
- 1/4 cup (60 ml) minced cilantro leaves
- Juice of 1 lime
- 1 tbsp (15 ml) sesame oil
- 1 tsp (5 ml) sambal oelek
- 1/4 cup (60 ml) soy sauce or Bragg
- 2 tbsp (30 ml) rice wine vinegar
- In the bowl of a food processor or blender, add all of the ingredients from the garlic through the sambal oelek . Blend until smooth. Add the remaining ingredients, blend, and season to taste.
- This sauce can also be made by hand, using a bowl and whisk or wooden spoon. Blending the peanut butter with the other ingredients may require some elbow grease. To help it along, try gently heating the peanut butter to make it a little bit runny and easier to stir.
This sauce will stiffen up considerably in the fridge. Adjust the consistency by stirring in a little warm water, stock, or coconut milk. Or heat the sauce gently on the stove (or in the microwave) until it loosens up.
Tip: Replace honey with brown sugar for a vegan sauce
Recipe Source: Rebar Modern Food Cookbook by Audrey Alsterberg and Wanda Urbanowicz
Yield: 30 Dolmades
Time: Ready in 1 hour 10 minutes (20 minutes prep – 50 minutes cook)
- 1 cup uncooked long-grain white rice
- 1 medium onion, chopped
- 1/4 cup chopped fresh dill
- 1/4 cup chopped fresh mint leaves
- 1 teaspoon salt
- 2 large lemons, juiced
- 30 grape leaves, drained and rinsed
- 1 liter chicken or vegetable stock
- 125 ml olive oil
- In a large saucepan over medium-high heat, saute the rice, onion, dill, mint, and salt for about 5 minutes, or until onion is soft. Pour in half the stock, reduce heat to low and simmer for another 10 minutes, or until rice is almost cooked. Do not overcook the rice at this point. Stir in 1/2 the lemon juice and remove from heat.
- Take one leaf, shiny side down, and place 1 teaspoon of the rice mixture at the bottom (stem) end of the leaf. Fold both sides of the leaf towards the center, roll up from the broad bottom to the top, and place into a large pot. Repeat with all leaves, leaving no gaps as leaves are placed in pot to prevent them from opening while cooking. Sprinkle with remaining lemon juice and with olive oil.
- Pour the stock in the pot just to cover the Dolmades. Place a weight – like a flat plate – on top of the vine leaves, cover the pot and simmer for about 50 minutes making sure it does not boil, because this will make the stuffing burst out of the leaves. Remove from heat, remove cover and let cool for 1/2 hour. Transfer to serving dish and serve.
Recipe Source: http://allrecipes.co.uk/recipe/7453/my-own-famous-dolmades.aspx
Yield: 4 servings (2 cups per serving)
Prep Time: 20 minutes
Cook Time: 45 minutes
Thai basil chicken fried rice, or Khao Pad Kra Prao Gai as it’s known in Thailand, is a staple in Thai cooking. You can adjust the spices to make it as spicy or mild as you like. Mix it up with beef stripes or shrimp instead of chicken, and serve with chopsticks for authentic flair.
Note: This dish asks for cooked rice. If you have some on hand it makes the cooking time so much faster. Otherwise cook up a batch and you are ready to go.
- 4 tbsp / 60 ml coconut butter (if unavailable, use olive oil)
- 2 shallots, peeled and finely chopped
- 2 scallions, whites and greens, sliced
- 4 cloves garlic, passed through a garlic press
- 2 boneless, skinless chicken breasts, cut into 1/4-inch stripes
- 2 Thai red peppers, cut into ribbons
- 2 tbsp / 30 ml fish sauce
- 3 tbsp / 45 ml oyster sauce
- 1/2 tsp / 2.5 ml sea salt
- 1/2 cup / 120 ml chopped fresh Thai basil
- 2 cups / 480 ml cooked brown rice
- 1 handful fresh cilantro, coarsely chopped
- Pinch red pepper flakes
- Heat coconut butter in large wok over medium-high heat. Add shallots and scallions and stir-fry for a few minutes until fragrant.
- Add garlic, chicken meat and red peppers. Stir-fry for four or five minutes.
- Add fish and oyster sauces and sea salt. Stir-fry into mixture. Reduce heat slightly if too hot.
- Add basil and rice. Stir-fry until heated.
- Serve hot, garnished with cilantro and pinch of red pepper flakes.
You can use leftover chicken in this salad – just make sure to cut down on the cooking time to avoid drying out the chicken.
Recipe Source: The Eat-Clean Diet by Tosca Reno
By Mouthwatering Vegan
Yield: 2 servings
- 3/4 cup frozen blueberries
- 1 tablespoon extra virgin coconut oil
- 2 teaspoons ground flax seed
- 3/4 frozen banana
- 4 or 5 ice cubes
- 1 teaspoon stevia or other vegan sweetener of your choice
- 1 1/2 glasses cold water
- Spin the above in your high speed blender.
- Serve and enjoy!
Recipe Source: http://mouthwateringvegan.com/2013/05/11/super-raw-brain-juice/