Stewed Tomatoes with Kale and Garlic Makes 4 1/2 cups (1.125 L) This nutritionally well-balanced dish can be a backbone of your calcium-rich recipes, with approximately 200 milligrams of highly available calcium per cup (250 mL). The vitamin C in the tomatoes helps...
Spinach with Tofu and Garam Masala Makes 1 1/2 cups (375 mL) First the bad news. You will have some dishwashing to do after this meal: a steamer, a skillet, and a blender—so be warned. Now the good news. When you serve this exquisitely seasoned vegan version of the...
Simple Sautéed Portobello Mushrooms Makes 2 mushrooms Sometimes we return again and again to the simplest meals. Here, the delicate and unique flavour of the mushrooms comes through. These whole sautéed mushrooms can be served as the “meat” on a plate or in a...
Shiitake Mushrooms, Kale, and Sesame Makes 2 1/2 cups (625 mL) Shiitake mushrooms are native to China and Japan, where they are used extensively in their cuisines. Now popular around the world, they are found in most supermarkets and are known for their possible...
Seasoned Potato Wedges Makes 18 to 24 wedges You may be surprised to discover that these potato wedges are a good source of protein and minerals as well as of vitamin C and B vitamins. They are a delicious and low-fat alternative to French fries. Easy to prepare, they...
Seasoned Greens Makes about 3 cups (750 mL) Greens have an outstanding nutritional profile. Take a look at the protein, calcium, iron, other minerals, and vitamin A values listed in the nutritional analysis for this recipe! Make this robust dish using a single leafy...
Roasted Root Vegetables Makes about 8 cups (2 L) Our autumn harvest of root vegetables provides a great deal of nourishment and warmth. You may vary the combination below by including other choices, such as sweet potatoes, parsnips, turnips, or squash, using a total...
Red Cabbage with Walnuts Makes 3 1/2 cups (875 mL) The brassica family of cabbage and related plant foods provide valuable phytochemicals that help protect us against cancer. The oils in walnuts are rich in essential omega-3 fatty acids. These health-supportive...
Potato Subji Makes 7 cups (1.75 L) India has a tradition of vegetarian cuisine with roots in antiquity. As a consequence, its food combinations have a great deal to offer the West in depth of flavour, colour, richness, and variety. An example is found in this subji...
Portobello Mushrooms with Marjoram and Balsamic Makes 3 cups (750 mL) A portobello mushroom is a mature cremini mushroom. Once the small brown cremini grows to about 4 or 6 inches (10 or 15 cm) in diameter, it is deemed to be a portobello. These are known in France as...
