Recipes

BUY LOCAL (the good, the bad and the data)

The call to buy local has been ingrained in our environmental belief for ages.  It is believed that by buying local we cut down on transportation emissions in our food and therefore, healthier for the planet.  But, what does the data say.  While researching this subject to bring diverse delicious recipes I found that transportation as a whole represents 11% of the Green House Gas emission (GHG) for all food groups combined.  However, different food groups exhibit larger GHG emissions when looking at them individually.  Red meat and dairy is 150% GHG emission intense than chicken, fish, and fruits and vegetables.  When we take out red meat and look at the fruit and vegetable (F&V)  alone then transportation becomes a dominant factor.  Along with transportation, refrigeration is usually required to transport F&V, which accounts for 20% of the fuel used to transport F&V to market.

It is important then to remember that primarily the type of food (i.e. meat vs plant based) matters the most and then transportation.

To reduce our carbon footprint:

1. Cutting back on red meat and dairy has the most drastic impact in reducing GHG emissions

2. Eating seasonal fruit and vegetables will cut down on major transportation GHG emissions for F&V

3. When purchasing F&V remember transportation represents as much as 50% of the GHG emissions

This month we showcase recipes that embrace local vegetables that offer great taste and a chance to embrace vegetables that winter well in our northern climate.  We hope you try and enjoy them.

 www.treehugger.com/why-eating-local-makes-a-difference-in-your-carbon-footprint-5179551 

DUTCH HUTSPOT RECIPE

MASHED ROOT VEGETABLES WITH POTATOES

ingredients

·      6 onions,  6 carrots,  8 potatoes,

     1⁄2 cup milk and 1⁄4 cup butter

·      salt and pepper

directions

·      Dice & boil onions and carrots 20 minutes.   Drain.

·      Peel, quarter & boil potatoes 20-25 minutes (tender) Drain and dry thoroughly.

·      Add onions & carrots mash well.  Add and mix salt, pepper, butter and milk.

·      Warm all together and serve hot.

VARIETIES

 1  Use 2 pound  potatoes,  1 pound carrots, 1 pound rutabaga,  1/2 pound of onion and celery, put everything in a large pot with 2 cups water and cook till tender.  Drain, mash, add 2 cups sour cream.

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BALSAMIC ROASTED BEETS

Ingredients

88 Medium-Size Beets

 ½ cup  Balsamic Vinegar

·½ cup  Good Olive Oil   

  2 teaspoons Dijon Mustard  (such as Grey Poupon)

·add Salt  (and freshly ground black pepper)

·⅓ cup Salted Almonds  (roasted, toasted)

·4 ounces Soft Goat Cheese  (such as Montrachet, crumbled)

Preheat the oven to 400 degrees. 

1 .Wrap the beets individually in aluminum foil and place them on a sheet pan. Roast them for 50 minutes to 1 hour, depending on their size, until a small sharp knife inserted in the middle indicates that they are tender. Unwrap each beet and set aside for 10 minutes, until cool enough to handle. Peel the beets with a small, sharp knife over a piece of parchment paper to prevent staining your cutting board. 

2 .Meanwhile, whisk together the vinegar, olive oil, mustard, 2 teaspoons salt, and 1 teaspoon pepper and set aside. While the beets are still warm, cut each one in half and then each half into 4 to 6 wedges and place them in a large mixing bowl. As you're cutting the beets, toss them with half of the vinaigrette (warm beets absorb more vinaigrette), 1 teaspoon salt, and 1/4 teaspoon pepper. Taste for seasonings. 

3.  Drizzle with additional vinaigrette, if desired, sprinkle with salt and pepper, and serve warm or at room temperature. Add almonds and crumbled goat cheese.  Toss and serve

recipes from Leslie Baird (Dutch cookbook)

SNACKS

Hopefully most of you have tried some of these amazing choices of meals that incorporate various plant based ingredients to lower your use for meat based recipes.  

This month I'm focusing on snacks to round out our daily recipes.  These can be used in conjunction with lunch or dinner as a dessert or as an in between meal to energize you or just to keep the hunger at bay.  Whatever, the reason I hope you like these recipes.

1. Almond and Chia Energy Balls

 Ingredients:

 450 g (3 cups) Medjool dates      

 280 g (2 ¼ cup) ground or very finely chopped almonds

 40 g (½ cup) cacao powder (organic, with a rich chocolate flavour)

 30 g (3 Tbsp) chia seeds

 30 g (2 Tbsp) extra-virgin coconut oil

 70 g (¼ cup) almond butter

 A pinch of pink Himalayan salt

 2 tsp vanilla extract

 4-5 Tbsp of water

 freshly squeezed orange juice or aroma citrus liquor of your choice

 Optional:

 50 g of unsweetened shredded coconut; crushed almonds or pistachios; cocoa or matcha powder

 Instructions:

 1. Grind the almonds in a food processor or chop very finely.

 2. Rinse the dates, remove pits and chop the dates into smaller pieces.

 3. Combine all the ingredients in a food processor, or by hand in a large bowl, gradually adding water, orange juice or liquor of your choice.

 4. Using a heaping tablespoon as a measure, roll the “dough” into balls.

 5. For a finished look, roll each ball in unsweetened shredded coconut or a topper of your choice.

 6. Put the energy balls into the freezer for at least 2 hours. Let them come to room temperature about 30 minutes ahead of serving.

 Makes about 25 energy balls. 

____________________________ *This recipe is adapted from Ella Woodward’s Deliciously Ella cookbook. 

2. Nut butter with fruit

Pairing your favorite fruit with nut butter makes for an easy, filling, and quick plant-based snack that you can enjoy anywhere.

Fruits like apples, bananas, and strawberries are loaded with antioxidants and high in fiber that helps keep you feeling full between your main meals.  Meanwhile, nut butters — like almond, peanut, or cashew butters — deliver a hearty dose of satisfying protein and healthy fats.

3. Cheese sticks

Cheese sticks are a portable and convenient snack perfect to help curb cravings on the go.

Though the exact nutrient profile varies based on the brand and type of cheese, cheese sticks typically supply 5–7 grams of protein in a 1-ounce (28-gram) serving.

Protein is the most filling macronutrient, making cheese an excellent choice for a satisfying vegetarian snack. This snack is also a good source of calcium, a key mineral that helps strengthen your bones and teeth.

4. Bell peppers with hummus

Bell peppers with hummus are a healthy, plant-based alternative to traditional chips and dip.

Bell peppers not only provide the same satisfying crunch as chips or crackers but are also lower in calories and contain more fiber, vitamin C, and vitamin A.

Plus, dipping them in hummus can help boost your intake of protein and fiber while keeping your calorie intake low.

5. Roasted chickpeas

Chickpeas are loaded with protein, fiber, and vitamins and minerals like manganese and folate.

Best of all, roasted chickpeas are easy to make at home by tossing cooked chickpeas with olive oil and your choice of spices or seasonings prior to baking them at 400°F (200°C) for 20–30 minutes.

Cayenne pepper, garlic powder, chili powder, cumin, cinnamon, and nutmeg are all tasty options to help spice up your chickpeas.

6. Popcorn

Popcorn is a nutritious, low-calorie snack that is a great source of the minerals phosphorus, magnesium, and zinc.

It’s also high in manganese — a mineral involved in digestion, immune function, energy production, and brain health. Be sure to select air-popped popcorn rather than pre-packaged or microwave varieties, which are usually packed with extra calories, fat, and sodium. For extra flavor, try seasoning your air-popped popcorn with paprika, onion powder, vegetarian Parmesan, or parsley.

7. Nuts

Nuts — like almonds, walnuts, cashews, and pistachios — provide a wealth of important nutrients, including heart-healthy fats, fiber, protein, magnesium, iron, and calcium.

In addition to being incredibly nutrient-dense, research shows that adding nuts to your diet may reduce your risk of heart disease, high blood pressure, diabetes, and certain types of cancer like colorectal cancer. However, keep in mind that nuts are high in calories, so enjoy them in moderation and stick to about 1 ounce (28 grams) at a time as part of a healthy diet.

8. Yogurt with fruit

Rich in protein, calcium, vitamin B12, and potassium, yogurt is an excellent vegetarian snack option.

Combining yogurt with apples, berries, bananas, grapes, or your favorite type of fruit can also help bump up your intake of fiber, vitamin C, and disease-fighting antioxidants. Look for plain, unsweetened varieties to minimize your intake of added sugars and use a little cinnamon, honey, or maple syrup to naturally enhance the flavor.

9. Kale chips

Kale chips are an easy and delicious way to squeeze a serving of leafy greens into your daily diet.

Kale is an especially good source of vitamins C and A — important nutrients involved in immune function and disease prevention 

Try making kale chips at home by tossing kale with olive oil and sea salt, then baking at 275°F (135°C) for 15–20 minutes until crisp. Watch them closely, as they can easily burn.

**** Snack suggestions found on https://www.healthline.com/nutrition/vegetarian-snacks 

BREAKFAST, LUNCH AND DINNER 

RECIPES FOR A FULL DAY OF NUTRICOUS, VARIED, FLAVOURFUL MEALS THAT OFFER ALTERNATIVES TO MEAT BASED RECIPES

Breakfast: 

The first meal of the day.  The word refers to the breaking of the fast period (evening sleep). Whether you believe it is the "Most important meal of the day" or a quick meal to get you through your busy morning, these breakfast recipes will help keep you satisfied until lunch.  The following include vegan and vegetarian recipes. Each recipe is a link to various websites that I frequent for good quick easy recipes.  Enjoy!

Lunch:

Lunch needs to contain enough protein to keep you feeling full till dinner. The following recipes offer a variety of high protein, nutrients and fiber rich ingredients that anyone will fall in love with. The following recipes can be for lunch at work or a nice hearty lunch at home.  Add your favorite bread, naan, tortilla along with a fruit or vegetable crudities and voila a fabulous lunch.

Dinner:

Dinner is a time where we can come together with all our family members and enjoy an evening meal. Fussy eaters may not be inclinded to want to try new and exciting plant based meals.  Below you will find variations on the classic comfort foods.  Even the most adamant meat eater will find it hard to pass up these yummy recipes.

These plant-based recipes, contributed by club members, were previously published in the CFUW-Ottawa newsletter: the Capital Carillon.