By Vesanto Melina, MS, Registered Dietitian As a dietitian, I learned which foods rated highest in folate or vitamin C, and what made beans, peas and lentils the protein, iron, and B vitamin superstars they are. Earlier, my mother had enjoyed sharing time in the kitchen and food preparation skills. My birthdays featured participatory cookie-making […]
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In some families or groups of friends, getting together to cook is one of the best parts of a celebration. Enjoy this stuffed, baked squash and gravy with the people you love. Recipes are from the new Cooking Vegan by Vesanto Melina and chef Joseph Forest, The Book Publishing Co, 2012 (in Canada Cooking Vegetarian
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Recipe: Black Bean Soup Summary: Makes 6 cups (4 servings) Ingredients 1 cup diced carrot 250 mL 1 cup diced celery 250 mL 1/2 onion, diced 1/2 1 clove garlic, minced 1 1 tbsp olive oil 15 mL 3 cups cooked black turtle beans or black beans 750 mL 4 cups vegetable stock 1 L
Recipe: Blueberry Mince Tarts Summary: Makes 7 1/2 cups filling; 20 large tarts Ingredients Filling: 1-1/4 cups sultana raisins 1-1/4 cups golden raisins 1/2 cup dried cranberries 1/2 cup brown sugar 1/3 cup candied mixed peel 2 tbsp fruit juice or brandy 1 tbsp lemon juice 1 tsp grated lemon rind 1 tsp ground cinnamon
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Recipe: African Stew Summary: Makes 4 small or 2 hearty servings Ingredients 1 onion, chopped 1 tbsp vegetable oil 4 cups water or vegetable stock from cubes or powder 2 cups peeled, diced yams or sweet potatoes 1-2 cups canned, drained chick-peas 1 cup brown or white rice 1/4 tsp salt 1/4 cup peanut butter
Recipe: Hummus Summary: Makes 2 1/2 cups Ingredients 2 cups cooked or canned chick-peas 1/3 cup tahini 1/3 cup lemon juice 1/3 cup water or the cooking water from the chick-peas 1-2 cloves garlic, chopped 1-1/2 tsp ground cumin 1/2 tsp salt (less if using canned beans) Pinch cayenne pepper 3 tbsp chopped fresh parsley
Recipe: Gee Whiz Cheez Summary: Makes 2 cups Ingredients 2 cups cooked or canned (15-ounce can) white beans, drained 1/3 cup nutritional yeast flakes 1/4 cup fresh, bottled or frozen lemon juice 3 tablespoons tahini or cashew butter 3/4 teaspoon paprika 1/2 teaspoon prepared yellow mustard 1/2 teaspoon salt 1/4 to 1/2 teaspoon onion or
Recipe: Warm Red Cider Summary: Makes 3 3/4 cups Ingredients 2 cups apple juice 2 cups cranberry cocktail 2 sticks cinnamon 5 whole cloves Instructions In saucepan, combine juices, cinnamon and cloves. Bring just to a boil, reduce heat and simmer for 5 minutes. Serve warm. Cooking time: 5 minute(s) Diet type: Vegan Number of
Recipe: Whole Grain Cereal Summary: Makes 5 cups Ingredients 1/3 cup each of brown rice, wheat berries, and millet or barley; OR 1/3 cup each of oat groats, kamut berries, and millet or barley. Note: For a high protein yet gluten free combination: 1/3 cup each of any three of these: brown rice, buckwheat, millet,
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Recipe: Sesame Tahini Dressing Summary: This tasty, zesty dressing is a favorite on salads, baked potato, or steamed broccoli. Ingredients 1/2 cup tahini 1/4 cup lemon juice 1 tsp Dijon mustard 1 clove garlic, chopped 2 Tbsp tamari 1/2 tsp pepper (or to taste) 1 /2 cup water Instructions Combine ingredients in a blender and
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