Tuscan Minestrone Soup Makes 8 cups (2 L) Tuscany, a region in central Italy, is a charmed land blessed with copious amounts of sunshine. The cuisine from this famed tourist destination incorporates plenty of olives, garlic, tomatoes, cannellini beans (white kidney...
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...
Teriyaki Sauce Makes 2 cups (500 mL) Teriyaki sauce is common in Japanese cuisine. It adds both sweet and salty flavours to the food with which it is blended, and it's fat-free. The first choice for this recipe is sake, a Japanese rice wine that has a clean but...
Sprouted Lentil Salad Plate Makes 1 serving Salads are an excellent way of incorporating the recommended nine or more servings of fruit and vegetables a day. Lentils, which can be sprouted in as short a time as 2 days, occupy the centre of this plate; along with the...
Maki-Sushi Rolls Makes 3 rolls, 8 pieces per roll Sushi is a small bundle-shaped parcel of rice with a protein topping of some kind such as fish, egg, etc. Sushi that is served rolled in a sheet of nori seaweed is called maki-sushi. These rolls are made using a bamboo...
Mac Un-Cheese Makes 4 1/2 cups (1.125 L) This is a vegan version of a creamy, cheesy, childhood favourite. A cup (250 mL) provides most of your B vitamins for the day, including vitamin B12 when made with Red Star Vegetarian Support Formula nutritional yeast. One cup...
Cashew Cream Topping Makes 1 1/4 cups (310 mL) Use this thick, creamy topping on Apple Pear Crumble, Creamy Rice Pudding, or Pumpkin Spice Pie. Two tablespoons (30 mL) provides 4 grams of protein, as well as copper, iron, magnesium, manganese, and zinc. 1 cup (250 mL)...
Spicy Eggplant Soup with Chickpeas and Olives Makes 9 cups (2.25 L) Since there are references to eggplant in the ancient language of Sanskrit, it is thought that this fruit is native to the Indian subcontinent. Historians believe that eggplant was introduced to the...
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...
Tamarind Date Sauce Makes 1 1/4 cups (310 mL) Tamarind is a fruit that is common in Asian and African countries and widely grown in India. This sauce, made from the pulp of the pod, adds unique sweet, lemony sharpness to Potato Subji, Aloo Gobi, and Seasoned Potato...
Spicy Marinated Tofu Salad Makes 7 cups (1.75 L) Just one-quarter of this colourful salad provides 17 grams of protein and 11 milligrams of iron. After straining the tofu from the marinade, reserve the flavour-rich liquid—it will keep for up to 3 or 4 days in the...
Lima Beans, Corn, and Chipotle Pepper Makes 4 cups (1 L) Lima beans originate in South America; indeed, they are named after the capital of Peru. They have a flat, oblong shape, a creamy, starchy texture, and a sweet flavour. This recipe is a variation of the classic...