For my Dad
Who helped me to learn
the importance of
caring for one’s self,
while also caring for others,
treading lightly on the Earth,
seeing the beauty of life,
and
reminding ourselves of
the connections that exist between it all.
Miigwetch.
“WHAT CAN I DO
WITH WHAT I’VE GOT
FROM WHERE I AM
TO AFFECT
URBAN SUSTAINABILITY?”
PROJECT FOR INI 307Y1S
Available at:
http://individual.utoronto.ca/les
Leslie Ramsay
APRIL 5, 2004
TABLE OF CONTENTS
Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Food and Advancing Local sustainability . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
IN THE KTICHEN
Chapter One
HEALTHY FOODS & QUALITY INGREDIENTS. . . . . . . . . . . . . . . . . . . . .
Yummy food! How to add lots of flavourful goodness
Healthful Herbs
Spices
Natural Foods
The Truth about FAT
Organics
Supporting Biodiversity & our Environment
Some Food Groups
Vegetables
Seafood
Legumes
Grains
Getting Your Vitamins & Minerals
Chapter Two:
SAFE EATING & COOKING ENVIRONMENT. . . . . . . . . . . . . . . . . . . . . .
Good relations
Eating as an Act of Community
Ten Speed Press, 1986.
Statistics Canada. “Per Capita Consumption of Major Food Groups.”
CANSIM, October 16, 2003. Accessed online, April 4, 2004:
Statistics Canada Website.
http://www.statcan.ca/english/Pgdb/famil102a.htm
Stephen, Wendy et al, ed. The Essential Vegetarian Cookbook. North
Sydney, New South Wales: Murdoch Books, 1996.
White, Ray. “Rooty – Toot – Toot for Rooty Vegetables.” Cook County
Whole Food Co-operative Newsletter, February/March 2004. Grand Marais,
Minnesota. pp.3,7.
SOURCES
Bender, Arnold E. & David A. Bender. A Dictionary of Food and Nutrition.
Oxford University Press, 1995. Oxford Reference Online. Oxford
University Press. University of Toronto Libraries. 5 April 2004.
Http://80www.oxfordreference.com.myaccess.library.utoronto.ca/views/ENT
RY.html?subview=Main&entry=t39.e205
Davis, Jeanine M. “Basil.” North Carolina Cooperative Extension Service,
May 1997. 125 pages. Accessed online, March 28, 2004: North
Carolina State University website.
Http://www.ces.ncsu.edu/depts/hort/hil/hil-125.html
Endangered Fish Alliance. “Concerned Chefs Looking for Sustainable
Options.” Accessed online, March 2, 2004: Endangered Fish Alliance
website, 2003.
Http://www.endangeredfishalliance.org/pages/endangeredfish.html
Environmental Working Group. “Shopper’s Guide to Pesticides in Produce.”
Accessed online, January 27, 2004: Environmetnal Working Group
website, 2004. Http://www.foodnews.org/walletguide.php
Fitzgerald, Gretchen. “On the Menu: A consumer’s guide to eating seafood
responsibly.” Alternatives Journal 30:2. Spring 2004. pp.14-19.
Melina, Vesanto & Brenda Davis. Becoming Vegetarian: the complete guide
to adopting a healthy vegetarian diet. Toronto, Ontario: Wiley, 2003.
Monterey Bay Aquarium. “National Seafood Guide.” Accessed online, March
2, 2004: Monterey Bay Aquarium Foundation, 2003.
Http://www.mbayaq.org/cr/cr_seafoodwatch/content/media/seafo
odwatch_national.pdf
Roberts, Wayne, et al. Real Food for a Change. Canada: Random House,
1999.
Robertson, Laurel, et al. The New Laurel’s Kitchen. Berkeley, California:
COMMUNITY CONSIDERATIONS
Chapter Three:
BUYING LOCALLY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
BUYING SEASONALLY. . . . . . . . . . . . . . . . . . . . . . . . . .
BOYCOTTING GM & GE FOODS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
SOCIAL JUSTICE & FAIRLY TRADED GOODS. . . . . . . . . . . . . . . . . . . . . .
Chapter Four
REFLECTING ON FOOD. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Glossary of Terms
Directory
Sources
Introduction
“Dad, can we please watch TV during supper? Please, Dad?”
“No.”
“Please, please, please?”
“No.”
“But, Dad…”
“No. Come on, eat your dinner.”
I would begin my supper, unhappy at first, sitting in sulky silence. I would
easily forget about the coveted television once we started talking about our
day, our thoughts, or just sitting looking out the window at the trees. I didn’t
know it then, but my father was showing me the importance of interacting
with family, and the importance of eating while doing so.
In our consumer culture, I believe that we may be in danger of losing the
community that comes from eating with other people. Our fast foods,
prepared foods, busy lives, are taking away the time we eat. Food becomes
fuel, and is not enjoyed in its wholesome goodness.
I believe food needs to be enjoyed with other people. This begins from the
seed, and extends to the table. This means considering the farmers, producers,
the land it is made from, and the creatures involved in any process.
Process—a word that carries a lot of meaning. We must get back to process.
I do not mean in the sense of “processed foods” but in the sense of actively
thinking about our food, its production, and its impacts on the Earth.
This project began when I was asked to do something that mattered to me. I
manage the dining hall of the student co-op I live in. Although I felt I was
giving good healthy food to people, I knew there were things I wanted to find
out, ways I could improve. I decided to write a handbook, because I wanted
to pass something on to those who enjoyed my recipes (and those I borrowed
from wonderful cookbooks and friends), and I wanted them to be able to
share those recipes to others, and on, and on. I also wanted to take the
experiences of figuring out how to cook and eat well, and give them to those
who also want to live healthily while also giving positively to the world. It
starts within each one of us.
Complete Protein A food that contains all 23 amino acids. Soybeans, and
animal sources provide complete proteins. Vegetarians can eat cheese and
eggs to get them, but this can add cholesterol and high amounts of saturated
fats to the diet. Combining grains with legumes can provide complete
proteins.
DIRECTORY/PRODUCERS/LINKS
Audubon Society Seafood Guide
(Downloadable from the website)
www.seafood.audubon.org
Alternative Grounds (fair trade, organic)
333 Roncesvalles Ave
www.alternativegrounds.com
Merchants of Green Coffee (fair trade, organic)
2 Matilda Street
Toronto, Ontario
toll-free: 1-888-741-5369
tel: (416) 778-6600
www.merchantsofgreencoffee.com
Just Us Coffee (fair trade, organic)
Fair trade & organic products. Not just coffee, but a variety of teas, cocoa,
sugar, and chocolate. www.justuscoffee.com
The Big Carrot (selling whole foods, fair trade, organic)
348 Danforth Avenue
Toronto, Ontario
416-466-2129
www.thebigcarrot.ca
This little co-operative has friendly staff and a wide range of local products,
and fair trade goods. Close to Chester subway stop, or they have a parking lot
for those with vehicles. Cheap too, in comparison with other places.
Cocoa Camino Products
(La Siembra Co-op)
www.lasiembra.com
GLOSSARY OF TERMS
Additives Any compound not commonly regarded or used as a food which is
added to foods as an aid in manufacturing or processing, or to improve the
keeping properties, flavour, colour, texture, appearance, or stability of the
food, or as a convenience to the consumer. The term excludes vitamins,
minerals, and other nutrients added to enrich or restore nutritional value.
Herbs, spices, hops, salt, yeast, or protein hydrolysates, air and water are
usually excluded from this definition. Additives may be extracted from natural
sources, synthesized in the laboratory to be chemically the same as the natural
materials (and hence known as nature-identical), or may be synthetic
compounds that do not occur in nature.
Amino acids The basic units from which proteins are made. Chemically
compounds with an amino group (-NH2) and a carboxyl group (-COOH)
attached to the same carbon atom.
Antioxidant A substance that retards the oxidative rancidity of fats in stored
foods. Many fats, and especially vegetable oils, contain naturally occurring
antioxidants, including vitamin E, which protect them against rancidity for
some time.
Antioxidant nutrients Highly reactive oxygen radicals are formed both during
normal oxidative metabolism and in response to infection and some chemicals.
They cause damage to fatty acids in cell membranes, and the products of this
damage can then cause damage to proteins and DNA. The most widely
accepted theory of the biochemical basis of much cancer, and also of
atherosclerosis and possibly kwashiorkor, is that the key factor in precipitating
the condition is tissue damage by such radicals. A number of different
mechanisms are involved in protection against, or repair after, oxygen radical
damage, including a number of nutrients, especially vitamin E, carotene,
vitamin C, and selenium. Collectively these are known as antioxidant nutrients.
Aspartame An artificial sweetener, aspartyl-phenylalanine methyl ester,
some 200 times as sweet as sucrose. Stable for a limited time (a few
months) in solution, when it gradually breaks down. Used in soft drinks,
dessert mixes, and as a ‘table top sweetener’. The major trade names are
Equal, Nutrasweet.
Sharing, communication, and co-operation are beautiful things that come out
of a “common food bowl”; by acknowledging the value of nourishing our
bodies, I believe we can also find value in helping others and leaving the world
a better place. They are synergistic. By reclaiming the common food bowl,
the possibilities for building healthy, sustainable communities are endless.
Nimbagosenim.
Food and Advancing Local Sustainability
This book contains my vision of urban sustainability. It is different from
yours, your dad’s, my neighbour’s, my dentist’s. That is the paradox of
sustainability. The ability of the concept to be adopted by diverse people is
beautiful, but can also bring many barriers when trying to achieve goals. The
dynamic nature of the concept helps to overcome this. Through reflection,
self-evaluation, and continuous process, it is possible to make headway.
Although the class I took part in was supposed to address “urban
sustainability” I have failed to create a definition for it. I do not believe that
my vision of sustainability is urban, but I prefer to characterise it as local.
This depicts more accurately in my mind the scale on which we must primarily
act in our daily lives.
We must be patient. Pesticide use, environmental pollution from cattle waste,
social injustices perpetrated on Mexican farmers, and McDonald’s will not be
extinct tomorrow. However, by sticking to our vision, maintaining hope, we
can have a better future. I believe strongly in this. There will be times when it
may seem that negative forces are too powerful to overcome.
This is why community is so important. I don’t mean a purely physical
community of people, but more precisely the feeling of community that
comes from actively participating in something larger than the self, being
engaged with others, and being empowered to create positive change.
Community helps to support us, to ground us, and to give us strength. By
feeling that we belong somewhere, and connecting with others, I believe that
we can foster healthy living for ourselves, and care for those communities of
which we are an integral part. This to me is sustainability. I can only hope
that this book helps you to find your own meaning of sustainability.
IN THE KITCHEN
Chapter One:
HEALTHY FOODS & QUALITY INGREDIENTS
Yummy food! How to add lots of flavourful goodness
Many of the processed foods North Americans consume are full of salt, fat,
and food additives. These additives give flavour, but also contribute to
increased risk of negative health effects. By choosing foods that are in season,
using whole foods, using fresh herbs and spices, and even choosing organic
foods, you can maximise the amount of flavourful goodness in your diet.
Chapter Four
REFLECTING ON FOOD & SELF-EVALUATION
My experience in creating this handbook has been a deeply enriching one. I
can only hope that I have done a good job at expressing my vision to you. I
have been able to connect with other people in my co-op, through asking for
advice, pictures, photos, comics, recipes, and so on. I would like to specifically
acknowledge Andrew McLaughlin for his design of the fabulous cover page
and helping with the creation of the webpage where this is available, to Alek
Tarkowski for typing some of the recipes for me and for technical help on
putting this together, and to Liz McLaughlin who contributed her photos for
use in this booklet.
Healthful Herbs
The argument for using herbs is a very strong one. Herbs add flavour, while
also containing agents that can be beneficial to health. They are the leafy
greens of aromatic plants. They are always best fresh, but dried varieties are
widely available. Herbs like rosemary and sage keep well year round, so it is
always quite easy to find them fresh. Here is a small sampling, with some
yummy ways to use them.
BASIL
Basil contains monoterpenes, which are phytonutrients; they are known as
disease-fighting antioxidants (Colton, 1999, 139). Eugenol aids digestion,
soothes cramps, and stomach gas (Ibid.).
There are many varieties, but the best for cooking is Sweet Basil. There are
also Italian (Genovese), and Purple varieties. Any of these are great for pesto,
Italian dishes, chicken, fish, eggs, and tomato sauces.
Growing: Basil is very easy to grow. If you have a windowsill with lots of
sunlight & no draft, you can grow it in a pot year-round. If you have a garden,
you can grow it outside in summer. All basils are tender annuals that are easy
to grow, but are very susceptible to cold weather. They should be planted in
late spring after all danger of frost is past (Davis, 1997, 1). It doesn’t require
too much care, other than being careful not to overwater.
My time at the dining hall will be coming to an end this week. I am sad to
leave. There has been a lot of craziness with getting food made for so many
people through the week. I have been completely inspired by so many people
around me, giving me strength to get through, giving me hope through their
own visions. I am incredibly indebted to the cooks & bakers who continually
amazed me! Many others also helped to create this vision.
I hope the recipes and the spirit of this project are enjoyed, passed on, and
loved.
Happy cooking.
Storing: Basil can keep in the fridge, by wrapping it in a paper towel. At the
end of the summer, if you haven’t used it all, you can simply freeze it until you
need a burst of freshness on the greyer days of winter.
PESTO
1 handful roasted pine nuts
1 clove garlic
3 good handfuls of fresh basil leaves
1 good handful grated Parmesan cheese
extra-virgin olive oil
sea salt
fresh black pepper
small squeeze of lemon juice
Pesto rocks because you can approximate and adjust it to your own taste. If
you like lots of garlic, go nuts. If you love basil, you can add more. It is very
adaptable and so delicious!
Roasting the pine nuts: In a cast iron pan, on medium heat, place pine nuts.
They do not need oil. Mix them up every minute or so, until light golden
brown. They get a rich nutty flavour that adds so much goodness to the pesto.
Although most recipes tell you to grind in a food processor or mortar and
pestle, I prefer to make it by just chopping the basil, garlic, and pine nuts on
one big chopping board and then grabbing it all together in one pile. I then
just chop it all up with a big knife so that all the flavours blend! You will have
to keep gathering it, because it tends to spread out as you chop. Don’t be
afraid to get it all over your hands!
Transfer to a bowl, then add half of the Parmesan cheese. Mix. Add the olive
oil, a little at a time. Taste. Season with salt and pepper. Add more oil until
you get it the consistency you want. Taste it again. Season with salt or pepper
to adjust the flavour. Add lemon juice at the very end if you want the
fragrance of the basil to come out.
*You can also add chopped sun-dried tomatoes if you don’t have enough basil
or if you just like sun-dried tomatoes.
CORIANDER (Greek)/CILANTRO (Spanish)
Coriander is a well-used plant in the culinary world. You can use fresh leaves
(Mexican cooking), dried seeds (as in Middle Eastern cooking), and even the
stems and roots (Thai food). Since we are concerned with herbs in this
section, I will stick to the leaves. Coriander is used in many Mexican, Latin
American, and Asian dishes. In The leaves have a wonderful sweet aroma, and
add a boost to salads, salsas, and soups.
The fresh leaves contain flavonoids, which are antioxidants (important to
combating degenerative diseases) (Colton, 1999, 141). The essential oils
(linalol, pinene, terpinine) help digestion and act as antiseptic, antibacterial, and
antifungal agents (Ibid.).
BLACK BEAN & AVOCADO SALAD
(A DINING HALL FAVOURITE)
250g (8oz) dried black beans or 1 can of cooked beans
1 red onion, chopped
4 tomatoes*, chopped
1 red pepper, chopped
1 cup fresh corn or 1 can of drained peaches & cream corn kernels
1 handful of fresh coriander, chopped
2 avocados, peeled & chopped
1 mango, peeled & chopped
Dressing
1 clove garlic, finely chopped
1 small red chilli, finely chopped
2 tbsp. lime juice
¼ cup olive oil
black pepper
*When making this salad out of season, you can substitute pomegranate
(December) or else just omit tomatoes altogether.
BUYING SEASONALLY
Seasonal Food Chart
See website or insert.
Good food in grey days of winter
You can look to eat frozen and canned goods in the winter. There are also
ample things available from storage, like vegetable roots, apples, squash.
BOYCOTTING GM & GE FOODS
Who is selling this stuff to us?
Why should we avoid it?
How do we avoid it?
There is still a lot that is unknown about GE foods. This is why I say stick to
the Precautionary Principle, and avoid tampering with life. Most organic
products will tell you that there are no GMOs in the food. Be sure to read the
label.
SOCIAL JUSTICE & FAIRLY TRADED GOODS
Caring for the global community
Global trade has displaced many negative environmental effects of production
from affluent consumptive countries to poorer ones. It has also made the
exploitation of workers invisible to many of us in Canada. Fair Trade helps to
bring money back to workers and their communities, while also helping with
securing livelihoods and protecting the environment.
The three most unfairly traded commodities
COFFEE
COCOA, CHOCOLATE
SUGAR
At the back I have provided some sources of fairly traded items.
COMMUNITY CONSIDERATIONS
Chapter Three
BUYING LOCALLY
1.
Food Miles
If using dried beans, soak overnight in cold water. Rinse; drain. Place
beans in large pan, cover with water and bring to a boil. Reduce heat, and
simmer for 1 ½ hours or until tender. Drain and cool.
If using canned beans, rinse them under cold water in a colander; this
rinses the starchy goo away so you don’t have a mushy salad.
The average North American food molecule travels 1300 miles (Roberts et al,
19. Buying locally helps to reduce the amount of fossil fuels used to tranpsort
goods.
2.
Place beans, onion, tomatoes, pepper, corn, coriander, avocado, and
mango in a large bowl. Toss.
Food Co-operatives
3.
Dressing: Place the four ingredients in bowl and whisk together. Pour
over salad. Toss. Season with fresh black pepper. Enjoy!
Food co-operatives are a good way to find ecologically conscious, healthy, and
socially sustainable products. They are also community-minded and not-forprofit.
Spices
Community Shared Agriculture (CSA)
Buying shares of a farm to ensure local small-scale farm security. Fresh
organic produced can be available to you upon investing in the farmer’s
livelihood.
The Local Business
BLACK PEPPER
Growing up, my dad always made sure there was fresh black pepper and no
salt shaker on the table. This was an important way in which I learned that
you don’t need salt to have good food! Freshly cracked black pepper can seem
expensive, when compared with salt or buying already ground black pepper,
but I think it is a valuable thing to have.
There are varying degrees of what is meant by local business. For the
purposes of simplicity, it is meant that we try to avoid buying from large
multinational companies that concentrate wealth and power to elite few.
GINGER
Made in Toronto
Fresh gingerroot gives kick and flavour to many dishes. Try it in stir-fry. It’s
best to grate it finely because biting on a big chunk can be unpleasant because
of the pungent flavour.
Look for labels that have Toronto addresses as the place it was made. Beware
of importers, whose Toronto address may appear on a product not made here.
GARLIC
Another indispensable part of my life growing up. The health benefits of
garlic are well known (Colton, 1999, 150). It can help to bring blood pressure
down and regulate blood sugar levels. It can be enjoyed raw in guacamole,
salad dressings, and cooked into just about everything! Many recipes are very
limited with the amount of garlic; I always add more than is called for.
DAD’s MARINADE
It’s very easy to personalise this recipe to your own taste. No measuring, so
you just go by the feel of it.
Dijon mustard
Garlic, chopped
Worcestershire sauce (for meat eaters) or soy sauce for
Ginger
Hot sauce (tobasco)
Lemon juice
Olive oil
Brown sugar or honey
Black pepper
For meat: combine ingredients, pour over meat. Let sit overnight or a
minimum of 2 hours.
For tofu: A good flavour enhancer for tofu is sesame oil. Combine
ingredients, pour over tofu. Let marinate overnight or at least 2 hours.
Dressings: They are so simple! Basically you need some kind of oil, some
lemon juice or vinegar, and garlic, and you can go on from there! Add herbs,
mustards, spices.
HONEY MUSTARD SALAD DRESSING
With salad dressing, it’s really easy to create your own. Making your own has
many advantages. 1. It’s cheap! 2. You can control the fat content. 3. You
can use fresh ingredients, and there are no food additives.
Dijon mustard
Garlic, chopped finely
Honey
Black pepper
Vinegar (balsamic or apple cider)
Lemon juice
Good on a spinach salad, with canned or fresh mandarin oranges, sprouts, and
radishes.
Principles of Cooperation
Adopted by the International Cooperative Alliance in 1995
1. Voluntary and Open Membership Cooperatives are voluntary
organizations, open to all persons able to use their services and willing to
accept the responsibilities of membership without gender, social, racial,
political or religious discrimination.
2. Democratic Member Control Cooperatives are democratic organizations
controlled by their members, who actively participate in setting their policies
and making decisions. Men and women serving as elected representatives are
accountable to the membership.
3. Member Economic Participation
Members contribute equitably to, and democratically control the capital of
their cooperative.
4. Autonomy and Independence
Cooperatives are autonomous, self-help organizations controlled by their
members.
5. Education, Training & Information
Cooperatives provide education and training for their members, elected
representatives, managers and employees so they can contribute effectively to
the development of their cooperatives.
6. Cooperation Among Cooperatives
Cooperatives serve their members most effectively and strengthen the
cooperative movement by working together through local, regional, national
and international structures.
7. Concern For the Community
Cooperatives work for the sustainable development of their communities
through policies approved by their members.
Eating as an Act of Community
CUMIN
When you sit down at a table to eat with someone, you’re creating something
positive. It’s humble, but that’s where it all matters and where it all begins.
I’ve included the International Co-operative principles, because they are
applied in the dining hall processes to the best of my ability. I think they are
applicable to local sustainability because they speak to the need for
responsibility and co-operation.
This is a versatile spice, used in Moroccan, Mexican, Indian, and Middle
Eastern foods. It gives a rich smoky flavour to foods.
SPCIY BEAN & LENTIL LOAF
(A DINING HALL FAVOURITE)
This loaf can also be eaten cold – leftovers are therefore ideal for next day's
lunches.
2 tsp. (10mL)
1
2
2
400g (19oz)
400g (19oz)
1
1
½ cup (2 oz)
1 cup (2 oz)
1 tbsp. (15mL)
1 tsp. (5ml)
olive oil
onion, finely chopped
garlic cloves, crushed
celery sticks, finely chopped
red kidney beans, canned
lentils, canned
Egg
carrot, coarsely grated
Cheddar cheese, finely grated
wholemeal breadcrumbs
tomato paste
each of ground cumin, ground coriander and hot chilli
powder
Salt and pepper, to taste
1. Preheat the oven to 350F / 180C. Lightly grease a 900g / 2lb loaf tin.
2. Heat the oil in a saucepan, add the onion, garlic and celery and cook gently
for 5 minutes, stirring occasionally. Remove the pan from the heat and
cool lightly.
3. Rinse and drain the beans and lentils. Put in a blender or food processor
with the onion mixture and egg and process until smooth.
4. Transfer the mixture to a bowl, add all the remaining ingredients and mix
well. Season with salt and pepper.
5. Spoon the mixture into the prepared tin and level the surface. Bake for
about 1 hour, then remove from the tin and serve hot or cold in slices,
accompanied by a salad. (Serves 12.)
THE TRUTH ABOUT FAT
There are different kinds of fat. Some are beneficial and can actually help to
lower bad cholesterol while raising good cholesterol (yes, there are two kinds
of cholesterol); these include MUFAs (monounsaturated fatty acids) present
in cold-pressed extra virgin olive oil. PUFAs (polyunsaturated fats) perform
vital functions in the body but must be used in moderation (Dunne, 2002, 7).
Saturated fats (SFAs) are normally burned as energy, but the foods that have
them normally also contain high amounts of bad cholesterol; they also are
associated with higher risk of heart disease, several cancers, gallstones, and
kidney disease (Melina & Davis, 1999, 199). The chart below gives you an idea
of what types of fats exist in which foods.
Percent of Fatty Acids
Beef fat
Butter
Canola oil
Chicken fat
Coconut oil
Corn oil
Cottonseed oil
Flaxseed oil
Lard
Margarine
Olive oil,
extra virgin
Palm oil
Peanut oil
Safflower oil
Sesame oil
Soybean oil
Sunflower oil
Vegetable
shortening
Walnut oil
%SFA
51
54
6
30
77
13
27
9
41
18
14
51
13
10
13
15
11
%MUFA %PUFA
44
30
62
47
6
25
19
18
47
48
4
4
31
22
2
62
54
73
12
29
77
39
49
13
46
24
20
9
10
33
76
41
61
69
%Other
1
12
1
1
15
5
5
1
26
43
25
6
16
28
56
(Source: Dunne, 2002, 150)
LENTIL & CHICKPEA BURGERS
with CORIANDER GARLIC CREAM
(A DINING HALL SUPERSTAR)
Preparation time: 30 minutes
Total cooking time: 30 minutes
Yield: 10 burgers
1 cup (250g/8oz) red lentils, uncooked (or roughly 1 can)
1 tbsp. oil
2 onions, chopped
1 tbsp. curry powder
1 can (540ml/19oz) chickpeas
1 tbsp. fresh ginger, grated
1 egg
3 tbsp. fresh parsley, finely chopped
3 tbsp. fresh coriander, finely chopped
2 ¼ cups (180g/5 ¾oz) spelt (or other whole-grain) breadcrumbs
Coriander Garlic Cream
½ cup sour cream
½ cup half & half cream (or reduced fat milk)
1 clove garlic, crushed
2 tbsp. fresh coriander, chopped
2 tbsp. fresh parsley, chopped
1. Cook lentils. Set aside to cool slightly.
2. Cook onions with garlic, ginger, and spices. In a separate bowl, mash
lentils, chickpeas. Add egg, parsley, coriander, and onion mixture.
Combine. Add breadcrumbs gradually until it reaches a doughy
consistency. Refrigerate if you have time, or else just immediately form
into palm-sized patties. Lay on baking sheet that’ s been drizzled with
olive oil.
Chapter Two:
SAFE, FUN EATING & COOKING ENVIRONMENT
Good relations
Eating together is a formidable way to get to know and understand others. I
can tell you from my experience, it is often an undervalued means of
connecting with other people. I have seen it in my home, others’ homes, and
at the dining hall.
Not only is eating together important in building good relations, but there is a
less tangible element that comes from preparing and cooking it together. I call
it putting love in the food, for which I sometimes get made fun of. Other
times, I call it putting your soul into the food. Whatever you call it, there is a
quality beyond the taste buds that exists within food that was made by people
who have a caring attitude toward food. Call me crazy, but I think it’s a
wonderful thing that gets missed a lot in this age of factory junk food and
mechanical preparation of food. Call me a heretic, but my sustainable kitchen
contains minimal electric mixing devices. The wooden spoon is a beautifully
timeless mixing tool and helps to give your shoulders a workout. The best
mixing tools by far are your hands! Go ahead and get them full of dough! This
recipe guarantees getting up close and personal with your patties.
ORGANIC PRODUCE
WHOLE FOODS’
TEN REASONS TO BUY ORGANIC
1. Protect Future Generations
2. Prevent Soil Erosion
3. Humane Treatment of Animals
4. Keep Chemicals Off Your Plate
5. Protect Farm Worker Health
6. Save Energy
7. Help Small Farmers
8. Support a True Economy
9. Promote Biodiversity
10. Flavour & Nourishment
Conventional agriculture employs the use of vast amounts of chemicals and
pesticides in order to produce our fruits and vegetables. Large-scale factory
farming—with its monocultural habits—has made crops susceptible to disease.
It may not be affordable to get organics. The cheapest way is directly through
the farmer, such as at Farmer’s Markets or through Community Shared
Agriculture (CSA). CSA encourages investment and partnership with local
organic farmers to get fresh cheap food delivered to you. If you can only buy
a few, here is a list of the most heavily and lightly sprayed fruits & vegetables,
to help you in choosing which organic produce you may or may not want to
buy.
PESTICIDES IN PRODUCE
HIGHEST
LOWEST
Apples
Asparagus
Bell Peppers
Avocados
Celery
Bananas
Cherries
Broccoli
Grapes (imported) Cauliflower
Nectarines
Corn (sweet)
Peaches
Kiwi
Pears
Mangoes
Potatoes
Onions
Red Raspberries
Papaya
Spinach
Pineapples
Strawberries
Peas (sweet)
(Environmental Working Group, 2004, online)
**A note about POTATOES – Nearly all conventionally grown potatoes are
treated, after harvest, with a sprout-inhibiting chemical. Organically grown
potatoes are not treated with these chemicals, so they will sprout readily. The
only way to retard sprouting in organic potatoes is to store them in a cool (4045*F), dark place. (Cook County Whole Foods Co-op Newsletter, February/March
2004, p.7)
ROOTS (beets and other such things) can be used fresh or raw. They are high
in vitamins A and C, and also in carotenes.
Red beets scare people because the juice stains cutting boards and fingers, but
there is no need to peel them—scrub clean; trace minerals lie beneath the
surface of the skin. If you wish, the skins slip easily off when cooked.
*To bake beets: cut off leaves and wash roots. Bake at 350 degrees for 1-2
hours, until tender and easily pricked with a fork. Rub off skins and serve
whole or sliced. *Serve steamed beats sliced at room temperature, tossed in
olive oil with a dash of salt and pepper; or use vinaigrette.
"KHAO NEEO MAMUANG"
(Thai Coconut Sticky Rice with Mango)
A very sweet treat you'll absolutely love. Be sure to start with a mango that's
nice and ripe, with a slight give to the touch. The flesh should be bright and
yellow.
Ingredients
2 cups sticky rice
2 cups coconut milk
1 cup sugar
1/2 teaspoon salt
3 ripe mangoes, cut into thick slices
1 tablespoon toasted sesame seeds
1 tablespoon sugar
1/4 teaspoon salt
Method
Prepare the 2 cups sticky rice as per usual (1:1, water to rice). While sticky rice
is steaming, mix together 1.5 cups coconut milk, 1 cup sugar, 1/2 teaspoon salt
and bring to a boil. Set aside to cool (for a more fancy preparation, you can
strain the coconut milk in a cheesecloth before setting to cool, but this is not
necessary). Immediately after sticky rice is cooked, and still hot, put it into the
coconut sauce and stir together well. Cover for 1 hour and let cool.
Topping
Mix 1/2 cup coconut milk with 1/4 teaspoon salt, 1 tablespoon sugar. Bring
to a boil.
Put the sticky rice and mangoes on a serving dish. Pour the topping sauce over
the sticky rice and sprinkle with the toasted sesame seeds. Enjoy!
CHOCOLATE MINT NUT BARS
These wonderful energy-packed chocolate candies are super simple to make.
Be creative – almost anything goes! Make a double batch for the holidays –
they keep beautifully. To make these even more fudge-like or candy-like, cut
back to 250mL (1 cup) cereal. You can replace the chocolate with 70g (2.5 oz)
carob chips, if desired.
½ cup
¼ cup
2.5 oz
¼ tsp.
1 cup
1 cup
½ cup
syrup (corn, rice, barley malt syrup)
tahini or other seed or nut butter
semisweet baking chocolate (2 ½ squares)
Mint extract
Flaked cereal (such as millet rice cereal)
puffed cereal (such as puffed rice)
chopped walnuts or other unsalted nuts
125 mL
60mL
70g
1mL
250mL
250 mL
125mL
Place syrup, tahini and chocolate in a medium-size saucepan, and cook on
medium-low heat, stirring frequently until chocolate melts and mixture begins
to bubble. Remove from heat and add mint extract. Stir in cereals and nuts and
mix until they are coated with chocolate mixture. Spread in lightly oiled 10 x
23-cm (4 x 9in) loaf pan, refrigerate for half hour to set, and cut in squares.
Keep refrigerated. Recipe can be doubled – use a 20 x 20-cm (8 x 8-in) pan for
the larger batch. Makes 21 small bars.
(from Becoming Vegetarian by Vesanto Melina and Brenda Davis)
FINNISH BEETROOT SALAD
This salad is made in Finland in two ways: either with herring (rosolli) or
without (punajuurisalaatti).
Based on a recipe from "The Finnish Cookbook" by Beatrice A. Ojakangas.
2 medium potatoes, cooked, and diced (I prefer white or large new potatoes,
which have a less grainy texture)
2 tart apples, peeled and diced
2 carrots, peeled, cooked, and diced
2 tablespoons red onion, sliced finely
2 medium dill pickles, diced or grated
1/8 teaspoon white pepper
2 cups cooked beets, peeled and diced
1 cup sour cream
1 tablespoon lemon juice
2 teaspoons beet juice
1/4 teaspoon salt
1 dash sugar
1
.
2
.
3
.
Combine the potatoes, apples, carrots, onion, pickles, white pepper,
and herring (if you're using it).
Mix together the sour cream with the lemon juice, beet juice, salt, and sugar
until well blended to make the sour cream dressing.
Traditionally (and this is how you would want to make it for a dinner party),
just before serving you would carefully add the beets- because if the beets are
added too long before serving, the salad will turn a deep pink, whereas some
people prefer it tinted only mildly pink; then you would turn into a salad bowl
and serve chilled with the sour cream dressing mixture on the side.
4 However, I make the salad for picnics and potlucks and so I mix it all together,
. put it in the serving container, put crumbled bacon over the top, and let it chill
for at least an hour before I let anybody at it; it comes out nicely bright pink,
which I find attractive and kids like.
5
Makes 8 to 10 servings.
.
RISOTTO ROSSO
The vibrant colour of this dish comes from the fresh beet. Serve with sour
cream, crusty bread, and freshly steamed green vegetables.
5 cups (1.25L)
2 Tbsp. (25mL)
1 Tbsp. (15mL)
2
4
2 cups (500mL)
2 cups (500mL)
2/3 cup (150mL)
4 tbsp. (50mL)
Vegetable stock
Butter
olive oil
Medium red onions, thinly diced
Medium fresh raw beets, peeled and shredded or coarsely grated
Coarsely grated carrot
Brown Arborio rice
red wine (optional)
Salt and freshly ground black pepper
sour cream
Snipped fresh chives, to garnish
1. Pour the stock into a saucepan and bring to a boil. Reduce the heat to a
gentle simmer.
2. Meanwhile, melt the butter with the oil in a large saucepan and gently fry
the onions, beet and carrot for 10 minutes until just beginning to soften.
Add the rice and cook, stirring, for 2 minutes until well-coated in the
vegetable mixture.
3. Add the red wine and cook gently, stirring, until absorbed. Ladle in the
stock gradually over moderate heat until all the liquid is absorbed and the
rice is thick, creamy and tender. This will take about 25 minutes.
4. Add seasoning to taste. Serve immediately, topped with sour cream and
sprinkled with chives.
(from Risotto by Jenny Stacey and Kathryn Hawkins)
SUNSHINE SUNNY GLAZED CARROTS
1lb
3 Tbsp.
1 tsp.
1 tsp.
¼ tsp.
baby carrots or carrots, cut into bit-size pieces
peach jam
grated orange zest
Dijon mustard
dried thyme
MOLASSES
The only processed sugar that has any nutrients is blackstrap molasses. It has
minerals, like iron, and calcium.
FRUIT
Fruit contains complex sugars that are accompanied by fibre and other
nutrients.
CRANBERRY LOAF
1 cup all-purpose whole wheat flour
1 cup graham cracker crumbs
2/3 cup maple syrup
2 teaspoons baking powder
1/2 teaspoon salt
2 cups chopped fresh or frozen cranberries
1/2 cup chopped walnuts
1 tablespoon grated orange rind
1 beaten egg
1 cup orange juice
1/3 cup vegetable oil (cold-pressed canola)
1. Preheat oven to 350*F (175*C).
2. In a large bowl, mix together flour, crumbs, brown sugar, baking
powder, and salt. Stir in cranberries, raisins, nuts, and orange rind.
Add beaten egg, orange juice, and oil. Stir until just blended. Spoon
into a greased 9 x 5 x 3-inch loaf pan.
3. Bake for 1 hour, or until inserted wooden pick comes out clean. Cool
in pan for 10 minutes. Remove from pan to a wire rack to cool
completely. Wrap tightly to store.
Makes 1 loaf.
SUGARS
Per capita consumption of sugar in the average Canadian diet has increased
from 37.2 kg in 1991 to 45.7 kg in 1999 (Statistics Canada, 2003). High
amounts of sugar can interfere with your body’s ability to metabolise fat
(Stephen et al, 1996, 15).
Because of the known health effects of sugar, non-caloric alternatives have
been produced t satisfy the sweet tooth. Saccharin and aspartame have been
pushed as healthy alternatives (such as Nutrasweet), and added to “diet” and
“sugar-free” food items, but there is growing concern that they may actually
have negative health effects.
In moderation, sugar is an essential part of your diet. By choosing the right
kinds of sugars and avoiding refined white sugar, you can also get essential
minerals and nutrients; but don’t take this to mean that sugar is good for you!
Refined sugar has been bleached and refined to 99% sucrose, and can be
avoided by using other sugars that have not been bleached or refined. Here is
the raw stuff about sweets.
RAW SUGAR (TURBINADO)
Although this is highly refined, it is often sold as the most healthy sugar
(Robertson, 1986, 447).
HONEY
It took me along time to realise this, but the world of honey is vast! The
supermarket honeys are generally the mildest, and appeal to most people. If
you are looking though to support a local beekeeper, check out a farmer’s
market or health food store for different flavours of honey. The bees make it
from different flowers. There’s buckwheat, clover, and on, and on… You’ll
never go back to supermarket honey!
MAPLE SYRUP/SUGAR
This again is best to get directly from a producer rather than a grocery store.
If you are getting it from a supermarket, look for small farmers labels and
avoid “President’s Choice” and big company names; although the ones in the
stores say “Natural” maple syrup they may add more sucrose or the syrup may
go through some kind of processing to give it flavour.
Steam carrots until tender, about 15 minutes. While carrots are cooking,
prepare glaze. Combine jam, orange zest, mustard, and thyme in a small
saucepan. Cook over medium heat until bubbly, about 2 minutes. Toss cooked
carrots with glaze and serve immediately. (Yields 4 servings.)
(from Looneyspoons by Janet and Greta Podleski)
SEAFOODS
Gigooghkea Fishing Co-operative Inc.
If you go to the St. Lawrence Farmer’s Market on a Saturday morning, and
walk to the Northeast side of the arena, a smiling man’s head will pop out
from behind the glass fridge that holds freshly caught and frozen Georgian
Bay fish products. Wild fish from the southern tip of the bay, near the Bruce
Peninsula, are caught & sold by the Chippewas of Nawash and Saugeen.
First Nations people have harvested fish from the waters of this continent for
thousands of years. Traditional knowledge—our stories, relationship with the
land, songs, ceremonies—helps us to understand how much to catch, the
health of our ecosystems and remind us of our responsibilities to the Earth
and to ourselves.
The fishing co-operative offers smoked or fresh trout, salmon, whitefish,
perch, and pickerel. They are priced incredibly cheaply! I really have to do a
double-take every time I get fish from them. The best bought fish ever. Of
course, nothing beats eating fish that you actually caught yourself! But, for life
in the city, Gigooghkea is the next best.
FISH TO AVOID
Chilean Sea Bass
Sword Fish
Imported King Crab
(Adapted from: Endangered Fish Alliance, 2003, online;
Audubon Society, 2002, online; Monterey Bay Aquarium, 2003, online)
EATING SEAFOOD RESPONSIBLY
Atlantic Lobster
Dungeness Crab
Prawns & Shrimps
Snow Crab
Wild Pacific Salmon
Pacific Halibut
Haddock
Herring, Mackerel, Sardines, Smelt
Oysters, Mussels, Clams
Freshwater Fish
(Adapted from: Fitzgerald, 2004, pp.15-19)
4
½ cup
¼ cup
2
2 tsp.
½ tsp.
VINCENT’S MARINATED SALMON STAKES
(FIVE STARS!!!)
Salmon steaks or fillers (5-6 ounces each)
Lemon juice
Fresh dill, chopped
Cloves garlic, minced
Sugar
Paprika
Salt and pepper, to taste
Arrange salmon over bottom of a 13 x 9-inch baking dish. Combine remaining
ingredients in a small bowl and pour over salmon. Turn salmon to coat with
marinade. Cover and refrigerate for 30 minutes. Meanwhile, preheat oven to
425F. Drain off excess marinade from salmon. Bake for 10-12 minutes,
depending on thickness of fish. Fish will flake easily and be opaque in centre.
(Yields 4 servings.)
(from Looneyspoons by Janet and Greta Podleski)
TAHINI-LEMON SAUCE
This sauce can be thinned down to the consistency of a salad dressing or left
thick to be used as a spread, dip or sauce for steamed vegetables. Great on
felafel.
¾ cup
5 tbsp.
1
¾-1½ cups
½ tsp.
Tahini paste
Fresh lemon juice
Clove garlic, minced
Water (depending on desired thickness)
salt, to taste
Handful of very finely minced fresh parsley
Cayenne, to taste
1. Place tahini, lemon juice and garlic in a food processor fitted with the steel
blade or a blender. Begin to process.
2. Keeping the motor running, slowly drizzle in the water, checking every
now and then to monitor the consistency. When it is as thick / thin as you
want it, turn off the machine.
3. Transfer to a small bowl or container, and season to taste with salt, parsley
and, if desired, cayenne. Cover tightly and refrigerate until ready to use.
(Yields 1-2 cups.)
(from the Moosewood Cookbook by Mollie Katzen)
NUTS & SEEDS
LEGUMES
They are full of wonderful goodness. They contain good fats, and are loaded
with minerals and nutrients. You can eat the plain nuts. It is better to buy
nuts unroasted and eat them immediately after being roasted, since after
cooking the fats begin to break down, producing free radicals that are known
to have degenerative health effects. Or else just eat them raw. You can also
get nut butters, and pastes. Tahini is a popular paste made from ground
sesame seeds. Here are a few new ways to get introduced to it, if you’re new
to the joys of tahini.
These include beans, lentils, peanuts, and carob. Legumes are high in protein
(25-38%, which is more than eggs and many meats), contain no cholesterol &
no saturated fat, and are high in vitamins & minerals (Dunne, 2002, 137).
Soybeans provide complete proteins, which means that they give all the amino
acids your body needs; other legumes require being paired with a grain to be
complete. Combining pulses with grains, or with nuts or seeds will provide all
the amino acids your body needs.
“BREAKFAST OF CHAMPIONS”
(No, it’s not Frosted Flakes…)
Tahini
Boiling hot water
Honey or Maple Syrup
Fruit: whatever’s in season (my favourite combination in the winter: apples,
grapefruit, oranges)
Raw nuts: sunflower seeds, cashew nuts
Take the nuts, dry roast them in a cast-iron pan until golden.
Chop fruit place in bowl. In another bowl, gradually add hot water, a little at a
time, to the tahini until desired consistency is reached. I like mine the
consistency of yoghurt, but you can make it thinner to your liking. Sweeten to
taste with honey or maple syrup. Pour over fruit, add seeds and nuts. Enjoy!
This is such a filling breakfast. It is accidentally vegan too! Mess around with
it, and make your own special creation
IDEAS for getting COMPLETE PROTEINS (Stephen et al, 1996, 22)
Dhal & Pita bread
Lentil Burger & Whole Wheat Bread roll
Peanut butter on toast
Felafel & pita
Hummus & lavash bread
Baked beans & toast
Beans & corn chips/tortillas
Bean salad & tabbouleh
Split pea soup & bread
Chickpeas & couscous
Red beans & rice
HUMMUS & WHOLEWHEAT FLAX PITAS
2-3
2
3 cups
6 Tbsp.
6 Tbsp.
¾ tsp.
Cloves of garlic, sliced
A large handful of parsley
Scallions, in 1-inch pieces
Cooked chick peas (or 2 15½-oz cans, rinsed and well drained)
Tahini paste
Fresh lemon juice
Salt, to taste
Cayenne and cumin, to taste
2. Place garlic, parsley and scallions in a food processor or blender and mince.
3. Add chick peas, tahini, lemon juice and salt, and purée to a thick paste.
(You can also do the mincing and mashing by hand. The hummus will
have a coarser texture, but that can be nice, too)
4. Season to taste, if desired, with cayenne and cumin. Transfer to a tightly
lidded container and chill. (Yields 3½ cups, 6 to 8 servings.) Serve with
whole wheat flax pita bread.
(from the Moosewood Cookbook by Mollie Katzen)
The Unfortunate Side of Beans: Some people may avoid beans because they
are afraid of their gassy side effects. If you come from a small rural town, the
farmers might tell you though that the healthiest, most hard-working horses
are also the most flatulent, revealing a strange affection for tooting.
For those of us less likely to bask in the wonders of methane, there are some
solutions.
1. Begin with raw instead of canned beans. This way, after soaking, during
the boiling stage, add wakame seaweed (Dunne, 2002, 140).
2. Another way is to stick to black soy, adzuki, garbanzo (chickpeas), and
anaszi, and black beans (Ibid, 138).
3. Take “Beano” drops with your food, available at health food stores.
BROCCOLI, APRICOT & RED PEPPER SALAD
4cups
1 cup
1 cup
¾ cup
½ cup
½ cup
1/3 cup
2 oz
Dressing
¼ cup
¼ cup
¼ cup
2 tbsp.
2 tsp.
Broccoli florets
Carrots, chopped
Red bell peppers, sliced
Water chestnuts, sliced
Red onions, chopped
Dried apricots or dates, chopped
Raisins
Feta cheese, crumbled
Fresh dill, chopped
Light mayonnaise
Light sour cream
Freshly squeezed lemon juice
Minced garlic
Black pepper, to taste
1. Boil or steam broccoli 3 minutes or until tender-crisp, drain. Rinse under
cold water, drain well.
2. In a large serving bowl, combine broccoli, carrots, red peppers, water
chestnuts, red onions, apricots, raisins and feta cheese.
3. Dressing: In a small bowl, whisk together dill, mayonnaise, sour cream,
lemon juice and garlic. Pour over salad, toss to coat. Season to taste with
pepper.
(from Canada's Everyday Diabetes Choice Recipes by Katherine E. Younker)
IRON
TOFU SALAD
Sources: dried fruit (cranberries, raisins, dates, apricots, figs), grains, green leafy
vegetables, molasses, nuts, parsley, pulses, sea vegetables, seeds.
USEFUL FACTS: You can increase the amount of bioavailable iron in your
meals by cooking in cast-iron pots & pans (Graimes, 2000, 11). You can also
help your absorption of iron by consuming vitamin C with your meal (Ibid).
6 cakes (1 to 1½ lbs)
8 to 10
2
1
½ cup
CRANBERRY OATMEAL ORANGE COOKIES
2cups
1 tsp.
¼ tsp.
½ tsp.
2 cups
1 cup
1½ cups
2
1 tsp.
1 cup
1 cup
1 tbsp.
All-purpose flour
Baking powder
Baking soda
Salt
Rolled oats
Butter
Granulated sugar
Eggs
Vanilla
Raisins
Cranberries, fresh or frozen, coarsely chopped
Orange zest, grated
1. In a bowl, mix together flour, baking powder, baking soda, salt and oats.
2. In another bowl, beat butter and sugar until smooth and creamy. Beat in
eggs, one at a time, until well incorporated. Mix in vanilla. Add flour
mixture and mix well. Fold in raisins, cranberries and orange zest.
3. Drop by rounded teaspoonfuls (5mL) about 2 inches (5cm) apart, onto
prepared cookie sheet. Bake in preheated oven for 10 to 12 minutes or
until edges are lightly browned. Immediately transfer to wire racks and
cool.
(from Canada's Everyday Diabetes Choice Recipes by Katherine E. Younker)
Marinade
4 Tbsp.
5 Tbsp.
1 Tbsp.
3 Tbsp.
2-3 cloves
½ tsp.
1 tsp.
very firm tofu, well drained
medium sized mushrooms
carrots, shredded or cut into slender matchsticks
bell pepper (preferably red), minced
handful of shredded cabbage
handful or two of fresh mung bean sprouts
peanuts, coarsely chopped
fresh coriander, minced
sesame seeds
Chinese sesame oil
rice or cider vinegar
Sugar
soy sauce
garlic, minced
salt (to taste)
minced fresh ginger
hot red peppers, crushed, to
taste
4. Combine marinade ingredients in a large, shallow bowl or pan.
5. Cut the tofu into ½-inch cubes and add to the marinade, along with the
vegetables. Stir gently.
6. Cover and let marinate at room temperature for at least 2 hours. Garnish
and serve, cold or at room temperature. (Serves 6.)
(from the Moosewood Cookbook by Mollie Katzen)
GRAINS
GETTING VITAMINS & MINERALS FROM NON-ANIMAL SOURCES
Grains: wheat, rye, oats, rice, millet, buckwheat, bulgur, couscous, amaranth,
barley, kamut, spelt, tef, quinoa, wild rice (Dunne, 2002, 138).
CALCIUM
Rich in calcium: Kale, collard greens, and other dark leafy greens
WILD RICE SALAD
IODINE
Natural sources: sea salt, sea vegetables (hijiki, kelp, nori, wakame)
This tasty salad packs a punch of wholesome goodness! Fresh parsley and
coriander wonderfully compliment the taste of nuts and wild rice.
½ cup
¼ cup
½ cup
2
½ cup
¼ cup
½ can
2 Tbsp.
2 Tbsp.
For the dressing:
2 Tbsp.
2 Tbsp.
wild rice
basmati rice
sliced red peppers
green onions, chopped
sunflower seeds
almond slivers
baby corn
parsley, chopped
coriander, chopped
sunflower oiled
red wine (optional)
Juice of 1 lemon
Salt and pepper to taste
Cook both types of rice in sufficient amounts of water. Wait until the rice
cools and add the rest of salad ingredients. Whisk together ingredients for the
dressing and mix with the salad. Can be refrigerated before serving.
ALEK’S VEGETABLE MISO SOUP
4 cups
2-3 Tbsp.
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
vegetable soup stock
miso soybean paste
firm tofu, cut into ½-inch cubes
potatoes, cut into ½-inch cubes
shiitake mushrooms (fresh or pre-soaked
dried ones), sliced
Chinese (napa) cabbage
carrots, sliced
broccoli, cut into florets
Nori seaweed
soy sauce to taste
1. In a large saucepan, prepare soup stock. In the meantime, cut all the
vegetables and tofu, making sure all the pieces are roughly the same size. Bring
the stock to a soft boil and add the tofu, potatoes, carrots and mushrooms.
When potatoes are almost soft, after about 5-7 minutes, add broccoli florets
and cabbage. Cook for another 3-5 minutes.
2. In a small bowl, mix the miso paste with some of the stock. Stir until well
blended. Add the miso mixture to the saucepan and bring to a boil, stirring.
Immediately turn of the heat and serve. (Yields 4 portions.)