Fresh meals using vegetables
Meghan Telpner shows us how to make meat free dishes and the benefits of veggie rice wraps.
Veggie Rice Wrap
Quantities and vegetable selection may vary from what is suggested. Below is the suggestion for one wrap.
- 2 sheets Rice Paper
- 1/4 avocado, sliced lengthwise
- 1 carrot, grated
- 1 beet, steamed and sliced lengthwise
- 1/2 red bell pepper, sliced lengthwise
- 2 inches cucumber, sliced into long strips
- 1/4 cup baby spinach
- 2-3 sprigs fresh cilantro
- 1/4 cup glass noodles (optional)
- salt/pepper to taste
- Soak one piece of rice paper in warm water until soft. Remove from water carefully, allow excess water to drain, and lay out on flat surface.
- Arrange veggies in a row along centre of rice paper.
- Add noodles first if using and greens last. Leave about 1 1/2 inches at both ends.
- Fold in opposite edges and than wrap up sides. Place second piece of rice paper in water to soften. Pull out of water carefully, allow excess water to drain, and lay out on flat surfac.
- Place roll along centre of second piece of rice paper and wrap, folding side edges in first and then rolling.
You can use any assortment of veggies- raw, steamed, baked, or roasted. This is a great thing to make at the end of the week when you have small amounts of leftovers remaining. Rice paper is a great alternative to heavier wraps
Almond Dipping Sauce
- 1 cup raw almonds (or almond butter)
- 2/3 cup water
- 1 Tbs fresh lemon juice
- 2 Tbs maple syrup
- 1 1/2 Tbs tamari
- 1 clove garlic, crushed
- 1 Tbs fresh ginger, grated or chopped fine
- dash cayenne
- dash salt
- Place all ingredients in a blender and process until smooth.
- Add water until desired consistency is achieved. Will keep in a stored container in the fridge for up to five days.
These untested recipes were submitted by viewers of the Marilyn Denis Show
by Anne Evans
- 1 tablespoon vegetable oil
- 2 cloves garlic, finely chopped
- 1-1/2 cups chopped fresh mushrooms
- 2/3 cup chopped red onion
- 2/3 cup chopped red bell pepper
- 2/3 cup chopped yellow pepper
- 2/3 cup chopped celery
- ½ cup frozen corn (optional)
- 2 teaspoons chili powder
- ¼ teaspoon ground cumin
- 1/8 teaspoon ground red pepper (optional)
- 1/8 teaspoon dried oregano
- 1 can (28 ounces) peeled diced tomatoes, undrained
- ½ jar of ground tomatoes (I use the tall jar in the tomato sauce area of store)
- 1 can kidney beans, 1 can Black beans 1 can Bean medley
- ½ oz unsweetened chocolate (yes chocolate!)
- Salt/pepper to taste.
- Heat oil in large nonstick saucepan over medium-high heat until hot. Add garlic. Cook and stir 1 minute.
- Add mushrooms, onion, celery and peppers. Cook 5 minutes, stirring occasionally. Add chili powder, cumin, red pepper, and oregano. Cook and stir 1 minute. Add beans, corn, chocolate and tomatoes with juice.
- Reduce heat to medium-low.
- Simmer 30-60 minutes, stirring occasionally.
Quick and ‘Clean’ Quinoa Salad
by: Joyce Longfield
1 cup quinoa (white, red or black; your choice)
3-4 leaves of Swiss chard (this could be baby spinach or beet leaves or kale, any dark leafy green works!) 1 large shallot Veggies of your choice
Balsamic Vinaigrette Ingredients:
- Mix 1 tbsp Dijon mustard
- 2 tbsp balsamic vinegar
- 1 tbsp red wine vinegar
- 1 tbsp honey
- 1⁄2 cp extra virgin olive oil
- add 1 small diced shallot
mix everything well and add salt and pepper to taste *the longer this dressing sits the better it tastes, but don’t keep any longer than a week in the fridge
- Soak 1 cup of quinoa in 4 cups of water for a MINIMUM of 15 minutes prior to use. This step helps remove the bitter tasting saponins on the outer coating of the seed. I also like to help this process by whisking the quinoa while it is soaking in the water; the frothing is due to the saponins.
- While you are waiting, chop 3-4 leaves of Swiss Chard and dice large shallot.
- Drain soaked quinoa in a sieve and rinse with water; set aside.
- To cook the quinoa is just as you would cook white rice, a 2:1 ratio of water to quinoa; therefore, for the 1 cup of rinsed quinoa you want to bring 2 cups of water to a boil.
- Add the rinsed quinoa to the boiling water and bring back to a boil and then reduce heat to medium.Continue to cook and as water starts to get absorbed you want to gradually turn the heat down. Stir as the quinoa begins to thicken as not to burn on the bottom.
- Quinoa is cooked when they begin to spiral and turn white; almost all of the water will have been absorbed. At this point, remove the pot from heat and cover with lid to set aside for 5 minutes or whenever ready to use.
- After quinoa rests add to bowl with chopped Swiss chard and shallot. Mix well and set aside; this will wilt the Swiss chard but not cook it completely resulting in a loss of many nutrients.
- While you are waiting, dice your favourite veggies you would add to a salad (cucumbers, tomatoes, peppers, etc.)
- To your resting quinoa add 3-4 tbsp of the homemade balsamic vinaigrette. The quinoa will soak this to avoid drenching the quinoa in dressing. Mix well.
- Add in rest of the veggies along with as much goat feta you like and perhaps some toasted walnuts!