Looking for healthy plant-strong restaurants in Duncan? Check out the Mongrillian at Berkey's Corner (3300 Cowichan Lake Road). They have a diverse menu but the best feature for me is the 'Build Your Own Stir Fry' You can choose from lots of fresh vegetables and sauces and they cook it for you and serve it up on a bed of white rice. The only thing that would make this better for me is having a brown rice option. It's a great place to meet friends and family as there is also a lot of animal protein options that they can add to their stir fry. So, if you are looking for a fast inexpensive meal option in Duncan check out the Mongrillian.
Here’s another recipe from Engine 2. This luscious pasta dish is quick, easy and finger-licking-good! When you blend savory nutritional yeast, protein-rich white beans and marinara together, the result is positively dreamy! This is sure to be your new go-to dish - for when you need a nourishing bowl of comfort food. Makes 1 medium serving.
Ingredients: · 1 cup whole grain or gluten free pasta · ¾ cup marinara, premade organic in a jar · 1 pinch nutritional yeast · 1 tsp Italian seasoning blend · ½ cup cannellini beans (white kidney beans), rinsed · Black pepper to taste · Side Salad: 2 cups mixed greens and 1 Tbs. balsamic vinegar or your own dressing. Method: 1. Cook pasta according to directions on package. 2. In a food processor or blender, combine marinara, nutritional yeast, Italian seasoning, and beans. Blend to desired consistency (pulse for a chunkier sauce or completely blend for a smooth sauce). 3. Transfer to a saucepan and heat over low-medium until warm. Pour sauce over cooked pasta and sprinkle with additional nutritional yeast and black pepper. 4. Serve with mixed greens tossed in balsamic vinegar, and enjoy! Go here to print this recipe: recipe_pasta_with_creamy_marinara.docx There are approximately 3,000 varieties of pears in the world. And regardless of which type you choose, this spiced oatmeal is simple, delicious and full of nutrients! Makes 1 medium serving.
Ingredients: · ½ cup rolled oats · 1 cup boiling purified water · 1 pear, cored and chopped into bite-sized pieces · 2 Tbs. pecans, chopped · ¼ tsp cinnamon · 1 pinch nutmeg Method: 1. Add oats of a jar or bowl. 2. Pour boiling water over the oats, cover and let sit for 5 minutes. 3. Add cinnamon and nutmeg. 4. Add the pear and pecans. 5. Stir to mix and enjoy. Go here to print this recipe: recipe_spiced_pear_oatmeal.docx Here’s another altered dish from Engine 2. Green lentils, spinach and caramelized onions come together for a uniquely Spanish spread with a side of crisp whole wheat bread. Makes 1 medium serving.
Ingredients: · A little purified water for ‘frying’ · ¼ onion, sliced lengthwise in thin strips · 1 portobello mushroom, cut into strips · 1 clove garlic, minced or finely diced · 2 cups spinach, chopped · ½ tsp. apple cider vinegar · ½ cup cooked lentils · ½ tsp ground anise · Sea salt and pepper to taste · 2 Tbs. fresh parsley, chopped · 2 slices bread, whole grain or gluten free, toasted (or) 1 whole wheat pita bread Method: 1. Use a nonstick pan or a cast iron pan. Heat to medium low and add a little water. 2. Add the onion strips. Stir frequently, cooking until the onions are golden brown. 3. Add the portobello mushroom strips and garlic and continue cooking until the portobello mushroom is also browned and soft. If things start sticking, add a tiny bit of water and stir, which should deglaze the pan. 4. When the portobello mushroom is soft and a golden brown, add the chopped spinach and apple cider vinegar. Stir and turn down the heat to the lowest setting. 5. Stir in the green lentils, salt, pepper and ground anise seed. 6. Turn the heat off and stir in the chopped parsley. 7. Toast the whole grain bread and serve on the side. Go here to print this recipe: recipe_lentils_and_portobello_with_carmelized_onions_and_anise.docx Here’s another great recipe from Engine 2. With a generous helping of fresh arugula pesto, this meaty portobello mushroom burger is hearty and refreshing. Makes 1 medium serving.
Ingredients for Pesto: · 1 clove garlic, minced · ½ cup cannellini beans (white kidney beans) · 1 cup arugula · 2 Tbs. mixed nuts of your choice (I like walnuts or pine nuts for pesto.) · 1 tsp. balsamic vinegar · 1 Tbs. water · Sea salt and pepper, to taste Burger: · 1 portobello mushroom, stem and gills removed · ¼ tomato, thick slices · ½ tsp dried basil · 1 whole wheat burger bun Method: 1. In a food processor or blender, mix up the pesto ingredients and set aside. 2. Add a little water to a non-stick pan and heat to medium. Add the portobello mushroom (stem side down) to the pan. Cover and cook for 5 minutes, then flip the portobello mushroom and add the tomato slices to the pan. Sprinkle with the dried basil, and cook uncovered for another 5-10 minutes, or until the portobello mushroom is tender and the tomato is browned. 3. Toast your burger bun, if desired. Spread one side of the bun with the arugula pesto, followed by the tomato slices. Place the portobello mushroom cap on the other side of the bun. Go here to print this recipe: recipe_portobello_mushroom_burger_with_arugula_pesto.docx This pudding is all about the amazing talents of chia seeds. High in protein and full of fiber and omega-3 fatty acids, chia seeds are a deliciously healthy way to magically make a luscious pudding. Top it off with fresh or frozen strawberries for a burst of fruity sweetness and Vitamin C in every bite! Makes 1 medium serving.
Ingredients: · ½ cup rolled oats · 1 Tbs. chia seeds · 1 cup boiling purified water · 1 cup strawberries, fresh or frozen and thawed, sliced · ¼ tsp. cinnamon · 1 date, chopped Method: 1. Add oats of a jar or bowl. 2. Stir in chia seeds into oats before adding water to keep from clumping. 3. Pour boiling water over the oats, cover and let sit for 5 minutes. 4. Add the berries, cinnamon and date. 5. Stir to mix and enjoy. Note: Fresh strawberries aren't always available, but frozen strawberries - or any other berry - will work just fine in their place. Go here to print this recipe: recipe_strawberry_oat_chia_pudding.docx Here’s another adapted recipe from Engine 2. Packed with fiber, whole grains and plenty of flare, this is a dish that satisfies and shows how simple healthy eating can be! Makes 1 medium serving.
Ingredients: · ½ cup whole grain or gluten free pasta · A little purified water for ‘frying’ · ¼ onion, diced · 1 clove garlic, finely chopped or minced · ¼ tsp. cumin · ½ tsp. chili powder · ½ tomato, diced · ½ small zucchini, diced · ½ can pinto beans, rinsed or 2/3 cup premade · ¼ cup cilantro leaves, chopped · Sea salt and pepper to taste Method: 1. Cook the pasta as directed on the package. 2. Add a little water to a pot and bring to medium heat. Add the onion and cook for about 5 minutes. 3. Stir the garlic, cumin, and chili powder into the onions. Then, add the veggies and beans, cover the pot, reduce the heat to low, and cook for 5-10 minutes, stirring occasionally. 4. Add the cilantro to the vegetables. Stir until evenly mixed. Serve the vegetables over the whole grain pasta, and add salt and pepper to taste. Go here to print this recipe: recipe_easy_pinto_bean_pasta.docx 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 This simple, sweet and tart bowl of whole-grain, nutty goodness will wake up your taste buds and keep you powered through the morning. Makes 1 medium serving.
Ingredients: · ½ cup rolled oats · 1 cup boiling purified water · 1 Tbs. dried cranberries · 2 Tbs. pecans, chopped · ¼ tsp cinnamon · Optional: maple syrup to taste Method: 1. Add oats of a jar or bowl. 2. Pour boiling water over the oats, cover and let sit for 5 minutes. 3. Add cranberries, pecans and cinnamon. 4. Add maple syrup if using. 5. Stir to mix and enjoy. Go here to print this recipe: recipe_cranberry_cinnamon_pecan_oatmeal.docx Here’s another variation of an Engine 2 recipe. Garlic, green beans, and green lentils, oh my! This meal is jam-packed with vibrantly fresh parsley and green beans, and the garlic adds a tang to the tongue. Green lentils can make any pasta plate more nutritious by loading it with iron, fiber and protein. A complete (and completely satisfying) dish awaits! Makes 1 medium serving.
Ingredients: · ½ cup pasta, whole grain or gluten free · ¼ cup green lentils, rinsed · ¾ cup purified water · 1 clove garlic, minced or diced finely · ¾ cup green beans, cut into bite-sized pieces · ½ red pepper, diced · ¾ cup fresh parsley · Sea salt and pepper to taste Directions: 1. Bring water and green lentils to a boil in a pot with a lid. Once boiling, reduce heat to medium-low, and simmer for 20-30 minutes, or until water is absorbed and green lentils have softened. Add more water if needed. 2. Add the green beans and red pepper to the pot of green lentils 15 minutes into the cooking time. Cover the pot so they get lightly steamed. 3. Cook the whole grain pasta per directions on the box. 4. Add a little water to a small pot or pan and bring up to low heat. Add garlic and fresh parsley just to warm them (2-3 minutes). Do not allow the garlic to brown. 5. Drain the whole grain pasta; plate it and top with green lentils and veggies, and top with the fresh parsley mixture. Add salt and pepper to taste. Go here to print this recipe: recipe_garlic_and_herbed_lentils_over_pasta.docx |