4 cups (1 L) water
2 cups (500 mL) uncooked red or white quinoa (or combination)
1 cup (250 mL) dried beans, soaked and cooked (or 2 - 19 oz/540 mL cans chick peas, rinsed and drained thoroughly)
1 leek, finely sliced
Juice of 1 lemon (grate and reserve rind prior to juicing)
1 bunch fresh oregano, chopped
1 Tbsp (15 mL) extra-virgin olive oil
1 bunch asparagus, julienned 2 cloves garlic, minced
1 bunch watercress or sprouts
Bring water to a boil, add quinoa, stir, and reduce to a simmer for 10 to 12 minutes. Remove from heat and let sit while preparing other ingredients.
Place chick peas in a large bowl; add leeks and lemon rind.
Add lemon juice to chopped oregano and let marinate.
Cut squeezed lemon in quarters and save.
Add olive oil to large frying pan. Lightly saute asparagus, garlic, and lemon quarters over medium heat, covered, for 3 to 4 minutes. Add 1/4 cup (60 mL) water to steam vegetables and create some juice.
Add saute asparagus and lemon juice to chick peas along with quinoa. Top with watercress. Serves 6.
Each serving contains: 245 calories; 10 g protein; 6 g total fat (0 g sat. fat, 0 g trans fat); 43 g carbohydrates; 9 g fibre; 18 mg sodium
source: "Go Macrobiotic", alive #330, April 2010
5 Ingredient No Bake Vegan Date Squares
by Angela Liddon
Prep Time: 30 mins
Cook Time: 0 mins
Keywords: raw no bake breakfast snack dessert vegetarian vegan soy-free gluten-free
I will never go back to ‘normal’ date squares after trying this simple, no-bake version! I loved them, my friends loved them, and there wasn’t a crumb to be found after breakfast. They were a huge hit!
Ingredients (12-16 squares)
1.5 cups whole raw almonds
1.5 cups regular oats (for Gluten-free, use GF oats)
1/2 tsp kosher salt
10 Medjool dates, pitted and roughly chopped
1/4 cup coconut oil
25 Medjool dates, pitted and roughly chopped (~2.5 cups) 1/2 cup water
1. Line a square pan (I used 8in x 8 in) with two pieces of parchment paper going opposite ways. In a food processor, process the almond, salt, and oats until a fine crumble forms. Now add in the dates and process until crumbly again. Melt the coconut oil and add to the mixture and process until sticky. You can add a tiny bit more oil if the dough is too dry. I didn’t need to though! Remove from processor, set aside 3/4 cup of the mixture for later, and press the rest of the mixture very firmly and evenly into the pan.
2. Grab your pitted and roughly chopped dates and water and process in the food processor until a paste forms. You will have to stop and scrape down the sides of the bowl often. You can add a tiny bit more water if needed, but you want the paste quite thick. Scoop out the date mixture onto the crust and gently spread with the back of a wet spatula until even.
3. Sprinkle on the 3/4 cup of mixture you set aside and gently press down with fingers. Refrigerate in the fridge until firm for at least 1 hour, preferably overnight. Cut into squares and serve. Store in the fridge or freezer.
Note: For GF squares make sure you use certified GF oats and other ingredients.
Summer Garden Carpaccio
Carpaccio usually refers to thinly sliced beef, but here the beef is replaced by a bounty of shaved vegetables. The flavour really depends on the freshness of the veggies, so if you’re not growing your own, be sure to shop local and choose organic.
1/2 cup (125 mL) extra-virgin olive oil
4 thick ginger slices, julienned
3 basil leaves, coarsely torn
Pinch of sea salt
3 button or crimini mushrooms
1 small zucchini, green or yellow
1/2 fennel bulb (optional)
1/4 English cucumber
Pinches of sea salt and ground black pepper
1 lemon or lime
Pea shoots or watercress for garnish (optional)
To make infused oil, heat oil and ginger in small saucepan until warm and ginger starts to sizzle. Remove from heat. Let cool slightly, then carefully add basil and salt. Let steep at room temperature to let flavours blend for at least 1 hour. If you have more time, refrigerate overnight. Strain and discard solids.
Using Y-peeler or mandolin, carefully shave vegetables into thin pieces and ribbons. Arrange on platter and sprinkle with salt and pepper. Squeeze juice from lemon or lime over top, then drizzle with half the infused oil. Garnish with pea shoots or watercress (if using).
Serves 4 as a refreshing appetizer.
Each serving contains: 150 calories; 2 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 7 g carbohydrates; 2 g fibre; 57 mg sodium
source: "Fresh Summer Salads", alive #357, July 2012