vegan | Silver Magazine

Healthy Recipes

Delightful Alfredo Pasta

This dish is so creamy and delicious that you will swear it has cheese in it. But it doesn’t! And it doesn’t have oil either. Ingredients: -1 cauliflower cut into large chunks -2 Onions quartered -4-6 cloves of garlic ¼ cup of nutritional yeast 1-2 Tbsp of dried tarragon ½ Tsp of ground black pepper ½ tsp of hot sauce (optional) ½ tsp of ground Himalayan salt 2 – 2.1/2 cups of organic veggie broth 1 package of rice fettucini pasta Directions: Put all the ingredients into a large pot except the pasta and nutritional yeast. Bring to a boil and cook on medium high until the cauliflower is a bit soft. Dump the entire contents of the pot into a high-speed blender and blend until smooth. Add in the nutritional yeast ,blend a little bit more, and serve on top of cooked rice fettucini. RECIPE (based on 5 servings):

Max Brennan March 1, 2021

Korean vegetable stir fry featuring chopsticks

Healthy Recipes

Korean Sweet Potato Noodles

This sweet dish is sure to travel your family’s tastebuds to Korea! Travel may be limited right now but we can still experience it’s flavours through the foods we bring to the table. INGREDIENTS 2 zucchinis, ribbons or julienned 2 carrots, julienned 1 large yellow onion, sliced 1 package of cremini mushrooms, thinly sliced 1⁄4 cup of chopped green onions 1 package of sweet potato starch noodles 3 Tbsp of soya sauce 1⁄4 cup of vegetable broth 2 Tbsp of sesame oil For Serving (optional): Chopped romaine Sliced avocado Chopped cucumber Kimchi Sesame Seeds DIRECTIONS Heat a large pot of water for the sweet potato noodles and follow instructions on the package. In a wok or large frying pan, heat the vegetable broth until it’s bubbling. Add sliced onions and cook until translucent. Add the carrots and mushrooms and cook for another 2 minutes, then toss in zucchini ribbons and

Max Brennan January 10, 2021

Healthy Recipes

Plant-Powered Queso

Inspired by: Clean Food Dirty Girl’s 5- Minute Instant Pot Cheesy Sauce Spicy, creamy and totally cheesy, you won’t believe this queso is vegan and veggie based! You will never need another Queso recipe. This is the one. INGREDIENTS 2 cups peeled and chopped potatoes (or about 3 medium-sized potatoes) 1 cup chopped carrots (1 large carrot) 1 small onion, chopped 3-4 cloves fresh garlic, peeled and roughly chopped 1 tsp ground turmeric, or 1 Tbsp chopped turmeric root if available 2 cups vegetable stock or water 1⁄2 cup soaked and drained raw cashews (or substitute 1⁄4 cup sunflower seeds or 1⁄4 cup ground flax seed) 1⁄2 cup nutritional yeast 1-2 tsp hot sauce or 1⁄4 teaspoon cayenne powder 1 tsp salt Serves 10. Nutritional information per serving: Calories 64; Fat 1.5g; Carbohydrates 9.5g; Protein 4.6g DIRECTIONS Soak cashews in hot water for 15-20 minutes, drain, rinse and set aside.

Max Brennan January 3, 2021

Healthy Recipes

Italian plant patties

Nothing says a family dinner like a delicious Italian feast. This recipe for Italian Plant Patties is a satisfying dish loaded with all the flavours of Italy. INGREDIENTS 226 grams cremini mushrooms 2 cups rough chopped small kale 1 can white kidney beans 570 ml 3 Tbsp soya sauce 1 Tbsp hot sauce 2 Tbsp dried oregano 1 tsp dried thyme 1 Tbsp dried onion powder 1 Tbsp dried garlic powder 1 cup oatmeal 1⁄4 cup chickpea flour 2 Tbsp ground flax seed 1 Tbsp vegan Worchestire sauce 1 cup of roughly crushed walnuts DIRECTIONS Preheat oven to 350oF. Lightly pulse mushrooms in a food processor until they are in small bits (about the size of pencil eraser). Pour them into a large bowl and set aside. Put the washed and dried kale into a food processor and pulse until broken down into small pieces about 1⁄4 inch size or

Max Brennan December 27, 2020

Healthy Recipes

No Sugar Added Sweet Potato Date Cinnamon Rolls

You won’t believe these delights are made with natural ingredients and no sugar. This recipe is sure to satisfy your fall flavour sweet tooth. Ingredients For the Dough: 1/2 cup of sweet potato puree 1 Tbsp of ground flax seed 2 Tbsp of coconut oil ¼ cup of oat milk (or any non-dairy milk) 1 tsp of active dry yeast ½ tsp of salt ½ cup of unbleached all-purpose flour 1 cup of whole wheat flour For the Filling: 4 medjool dates; pitted 2 Tbsp of sweet potato puree 1 Tbsp of ground cinnamon 1tsp of vanilla extract 1 Tbsp of nut butter (cashew, sunflower, almond, coconut, pecan) 3 Tbsp of chopped pecans Instructions Making the Dough: To make the sweet potato puree, preheat the oven to 400F. Take one medium or large sweet potato, poke holes all over with a fork, and then wrap in tin foil. Bake the

Madison Brennan November 15, 2020

Healthy Recipes

Chickpea Cookie Dough

Recipe from Well Plated! If chickpeas can become cookie dough, you can do anything! I’m blown away by this “edible cookie dough” recipe. When that cookie craving hits, grab a can of chickpeas to whip up this sweet treat. It comes together in minutes and tastes incredible! I promise, you can’t taste the beans. Ingredients: 1 15-ounce can reduced sodium chickpeas – rinsed and drained ¼ cup creamy peanut butter or nut butter of choice ¼ cup rolled oats or quick cooking oats ¼ teaspoon baking powder ¼ teaspoon ground cinnamon ¼ teaspoon kosher salt ¼ cup pure maple syrup 1 tablespoon pure vanilla extract Place all the ingredients in your food processor. Blend till smooth and top with vegan chocolate chips.

Alex Hurst November 8, 2020

Healthy Recipes

Zesty black bean burger

Flavourful and healthy, these black bean burgers come together in no time, making them the perfect go-to meal for busy week nights. MAKES 6 PATTIES | TAKES 22 MINUTES Offering good fats, fibre and protein, these burgers keep your blood sugar balanced and your energy levels high. Pair them with a big green salad or cab- bage slaw for a delicious and satisfying meatless meal. INGREDIENTS » 1 can black beans, drained & rinsed (pat dry) » 1 cup baby spinach » 1⁄4 medium yellow onion » 1 clove garlic » Small bunch of parsley » 1 egg » 1⁄4 cup spelt or gluten-free breadcrumbs » 1⁄4 tsp sea salt » 1⁄4 tsp cumin 1⁄4 tsp Herbamare Zesty » 1 Tbsp avocado oil OPTIONAL TOPPINGS: Mashed avo- cado, Dijon mustard, organic ketchup, vegan mayo or pesto DIRECTIONS Place spinach, onion, garlic, parsley, egg, sea salt, cumin, Herbamare Zesty and half the black

Alex Hurst September 12, 2020

Health

Considerations for going vegan

CAN YOU GET ALL ESSENTIAL NUTRIENTS FROM DIET ALONE? The answer is generally not, but it depends on the individual. Consult your healthcare provider for help. A vegetarian lifestyle can be healthy, no question. But like all dietary trends, it is up to the individual to make sure they attain a balanced diet. This is especially true for vegans, who consume no dairy or seafood. The key is to monitor your own levels of key nutrients, especially those you may be lacking. Work with your health care provider to make sure your diet is balanced and to source additional healthy food or supplements if needed. Experts agree that it is important that all vegans get enough vitamin B12, which can also be a problem for those who eat meat. Fortified foods or a vitamin B12 supplement can help. Levels of vitamin B6 may also be low. It is difficult for

Alex Hurst August 10, 2020

Healthy Recipes

Spiced spaghetti squash

IN this delightful vegetable dish, strands of spaghetti squash are tossed with sautéedmustard seeds and cumin seeds and fragrant, flavor-enhancing garam masala. 4 SERVINGS OF 1⁄2 CUP | PREP 20 MINS INGREDIENTS » 1 (3-pound) spaghetti squash » 1 tablespoon oil » 1 teaspoon black mustard seeds » 1 teaspoon cumin seeds » 1⁄2 cup chopped onion » 1⁄2 fresh green chili pepper, minced(more or less to taste) » 1⁄2 teaspoon garam masala » 1⁄4 teaspoon salt (more or less to taste) » 1⁄4 cup chopped fresh cilantro » 2 small whole red chiles (optional forgarnish) TO PREPARE Cut squash in half lengthwise and remove seeds. Place on a plate, cut side down, and microwave on high 10 to 12 minutes or until soft. Let cool slightly. Using a fork, pull the flesh lengthwise to separate it into long strands. Reserve 4 cups of squash. (Save any remaining squash for

Alex Hurst June 10, 2020