Here’s another altered recipe from Engine 2. This colorful salad is packed with veggies, antioxidants, fiber and plant protein. The green, herby dressing - made with cilantro, green onion and lime - makes a delicious addition to any variety of salads. Makes 1 medium serving.
Ingredients: · ¼ cup quinoa, uncooked (or) ½ cup cooked quinoa · 4 cups mixed greens · ½ cup garbanzo beans (chickpeas) · ½ red pepper, thin strips · ½ cucumber, cut into matchsticks · ½ cup purple cabbage, shredded · 2 Tbs. cashews · On the side: 1 orange Dressing: · 2 Tbs. cilantro, chopped · 1 green onion, chopped · Juice of ½ a lime, seeds removed · 1 Tbs. rice vinegar · ¼ tsp. ground ginger · Sea salt and pepper to taste Directions: 1. In a small bowl, whisk together cilantro, green onion, lime juice, rice vinegar, ground ginger, and agave. Season with salt and pepper to taste. 2. In a large bowl, combine mixed greens, cooked quinoa, beans, red pepper, cucumber matchsticks, purple cabbage and cashews. Pour on dressing and toss to coat. Serve with an orange on the side. Go here to print this recipe: recipe_ginger_lime_quinoa_salad.docx Here’s another recipe from Engine 2. Every bite of this refreshing - and refreshingly simple - dish is full of lemony zing and fresh veggie crunch! Makes 1 medium serving.
Ingredients: · ¼ cup quinoa · ½ cup water · ½ cup canned cannellini beans, chick peas or other beans, rinsed and drained · ¼ cup cherry tomatoes, quartered · ½ cucumber, cut lengthwise, quartered and cut into small pieces · 1 green onion, chopped · 1 lemon, squeeze out the juice, remove seeds · 2 Tbs. fresh mint, chopped · 2 Tbs. fresh parsley, chopped · Sea salt and pepper to taste · 1-2 cups mixed greens Method: 1. Combine the quinoa with twice as much water in a pot with a lid. Bring the water to boil over high heat. Then turn down the heat to minimum, keep the pot covered, and cook for 20 minutes. Remove the pot from the burner and let sit an additional 5 minutes with the lid on. Fluff with a fork and set aside to cool. 2. In a bowl, add cooked quinoa, drained beans, cherry tomatoes, cucumber, green onion, lemon juice, fresh mint, fresh parsley, and season with salt & pepper (if using). 3. Serve the tabbouleh on a bed of fresh mixed greens. Go here to print this recipe: recipe_minty_tabbouleh.docx Here’s another Engine 2 recipe which makes a good lunch. The original recipe calls for whole wheat orzo but I couldn’t find it so any whole wheat or gluten free pasta will do. Makes 1 medium serving Ingredients: · ¼ cup + 1 Tbs. whole wheat pasta (orzo if possible) or brown rice pasta · 1 cup baby kale, chopped fine · 2 Tbs. fresh parsley, chopped fine · ¼ red pepper, diced · ¼ can no-salt canned black beans (or 1/3 cup precooked) · 2 Tbs. walnuts, chopped · 1 Tbs. water · ½ tsp. mustard · ½ tsp. paprika · ¼ tsp. chili powder · ¼ lime Optional: Sea salt and pepper, hot sauce or cayenne pepper Method: 1. Cook the whole wheat orzo according to the directions on the package. When ready, drain the water. 2. In a small bowl, whisk together the dressing ingredients: water, mustard, chili powder, and paprika. 3. Chop the baby kale and fresh parsley into tiny pieces. Dice the red pepper. 4. Drain and rinse the canned black beans. 5. In a larger bowl, mix together the vegetables, pasta, beans, and dressing. Squeeze a lime wedge over the dish, and add additional seasoning (salt and pepper) to taste. Add hot sauce or cayenne pepper for additional flavor. Go here to print this recipe: recipe_bean_and_pasta_salad.docx DELICIOUS DRESSING
This dressing is a variation of a dressing from the book La Dolce Vegan which is a good jumping off point for anyone wanting to try a vegan diet. I have altered and added some ingredients to make it more nutritious by adding fresh turmeric and changing the sugar to local honey. This dressing is great on baby mixed greens or any salad you are making. There’s quite a lot of healthy oils but for oil free just replace with purified water. Ingredients: · ¼ cup extra virgin olive oil · ¼ cup flax or hemp oil · ¼ cup red wine vinegar · ½ tsp. Dijon mustard · 1 tsp. ground cumin · 1 Tbs. grated fresh turmeric (or 1 tsp. dry) · 1 garlic clove, minced or chopped finely · ¼ tsp. sea salt · ¼ tsp. black pepper (or 10 turns to activate the turmeric) · ½ tsp. local honey Method: Put all ingredients into a dressing bottle. Cap and shake well before using. Makes approximately ¾ of a cup. Nothing is better for your body than sprouts. This is truly live food. It can be expensive to buy them but they are so cheap to make. All you need are the beans, water, a sprouting jar and time.
You can make or buy a sprouting jar. If you are making one, you need a big mason jar and some wire mesh secured to the top with an big elastic. I found it simpler to buy mine from Pomme Natural as it has a mesh lid that’s awesome. I started sprouting with a sprouting bag but I found it hard to rinse, it would dry out too quickly and there was a lot of wasted seeds in the process so, for me, a sprouting jar is best. Supplies: · ½ cup mung beans, or lentils · Purified water · Sprouting jar Method: 1. Add beans or lentils and about 4 cups of water to your sprouting jar. Soak the beans/lentils for 8 hours. 2. After soaking the beans, drain the water and add more water, swirl the beans to rinse and drain well. 3. Invert the jar, and keep in a warm dark place. (You can cover with a cloth or bag) Sprouting time increases with more light and cooler conditions. For me, I like to see the action so I leave my jars out on the kitchen counter and watch them grow. 4. RINSE THE BEANS/LENTILS TWICE DAILY. Ideally rinse in the morning and evening. 5. After 3 days keep uncovered (like on the counter) in indirect sunlight to encourage chlorophyll. Continue rinsing twice daily until sprouts are ready. 6. The sprouts should be ready in 5 days. Do one final rinse and drain and transfer sprouts to a glass container. They will keep in the refrigerator for up to one week in a covered glass container. Here’s another great recipe from FMTV. It’s great if you are craving spaghetti but want a raw vegan option. I’ve tweaked it a little. This is a great salad for lunch or as a different kind of salad to take to a potluck.
Ingredients: · 2 zucchinis · 1 large tomato · 6 soaked, sun-dried tomatoes · ¼ cup virgin olive oil · 2 cloves garlic · 1 tsp. raw honey · 2 Tbs. fresh basil · 1 tsp. sea salt Method: 1. Spiralize the zucchini into noodles, or with a peeler into ribbons, and place in a large serving bowl. Tip: line the bowl with paper towel and let zucchini rest for 15 minutes to dispel excess water into the paper towel. Then discard paper towel. 2. For the sauce, place remaining ingredients in a food processor/blender until smooth. 3. To serve, place the zucchini noodles into bowls and pour the raw sauce over the top, just like you would for a bowl of pasta. Tip: You can blanch the noodles in boiling water for two minutes so you can serve this dish hot in winter. Health Benefits: Zucchini provides you with lutein and zeaxanthin, two carotenoids that promote healthy eyesight. They’re also a source of magnesium, folate and fiber. Go here to print this recipe: recipe_zucchini_pomodoro.docx This salad is huge so it’s great for barbecues and pot lucks. If you are making it for your family and it will be in the fridge for a couple of days, omit the beansprouts and add dressing just before serving.
Salad Ingredients: · ½ head Napa cabbage, sliced · ½ head purple cabbage, sliced · 2 carrots, grated · ¼ cup fresh basil, chopped · ¼ cup fresh cilantro, chopped · ½ cup bean sprouts (omit if you aren’t using the whole salad in one day) · ¼ cup raw almonds, sliced · 2 Tbs. raw sesame seeds Method: 1. Add shredded Napa and purple cabbage, carrots, basil, cilantro and bean sprouts to a very large bowl. 2. Add dressing and toss. 3. Top with almonds and sesame seeds and lightly toss. Thai Peanut Dressing Ingredients: · 1 Tbs. soy sauce · 1 Tbs. rice vinegar · 1/3 cup quality peanut butter (no sugar or salt added) · ¾ cup coconut milk (carton, not canned) · 1 Tbs. honey · 1 clove garlic, peeled · ½ inch fresh ginger · ½ tsp. chili flakes · ½ tsp. salt Method: 1. Add all ingredients to a NutriBullet cup or blender and blend until smooth. 2. Store in a sealable glass container. Go here to print this recipe: recipe_raw_asian_slaw_with_thai_peanut_dressing.docx Here's a simple tasty potato salad for summer meals.
Ingredients:
Ingredients:
· 2 carrots, shredded · 1 cup zucchini, shredded · ¼ head cabbage, thinly sliced · 1 small red pepper, thinly sliced · ½ cup bean sprouts (optional) · ½ cup cilantro, chopped · 8 mint leaves, chopped · 1 green onion, chopped · Juice of ½ a lime · ¼ cup chopped cashews, for topping Method: 1. Prepare all the vegetables and place in a large bowl. 2. Add the lime juice and toss. 3. Save the cashews until after you dress the salad. Dressing Ingredients: · 1-inch fresh ginger, chopped · 1 garlic clove, chopped · 1 Tbs. tamari or other soy sauce · 1 Tbs. apple cider vinegar · ¼ cup raw cashews · 2 Tbs. extra virgin olive oil or flax oil · Juice of ½ a lime · 1 tsp. maple syrup · ¼ tsp. red chili pepper flakes · Sea salt and pepper to taste Method: 1. Put all ingredients in a NutriBullet or blender and blend until smooth. 2. Pour dressing over salad and toss to mix. 3. Top with cashews and serve. Go here to print this recipe: recipe_raw_pad_thai.docx Here's a great way to use up the Alfredo Dressing if you don't feel like more Zucchini noodles. (See Blog Post 7/12/17)
The key to a great Caesar is COLD crisp lettuce, so wash and prep your lettuce early, line a bowl with paper towel, cover and store in the fridge for at least one hour before preparing the salad. Ingredients for Alfredo Sauce/Dressing: · 1 cup cashews, soaked, rinsed and drained · 2/3 cup purified water · 2 Tbs. olive oil · 1.5 Tbs. lemon juice · 1 Tbs. tamari · 2 Tbs. fresh rosemary, chopped fine · 2 cloves garlic, minced · 3 Tbs. nutritional yeast · Sea salt and pepper, to taste Method:
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