7 superstar veggies!

10 May

Just listen to all the incredible things these little guys contain!

asparagus: contains glutathione, a powerful detoxifier and antioxidant; is an excellent source of folic acid for pregnant women and for cardiovascular health, as well as of vitamins A, C, and K

carrots: excellent source of vitamins A, C, K, and potassium; contain the antioxidant beta carotene which is converted to active vitamin A, improving vision and protecting against lung and colon cancers

chives: contain allicin, an organosulphur compound also found in garlic, onions, and leeks; help lower blood pressure and improve blood flow

garlic: contains sulphur, selenium and flavonoids; has been shown (with increased intake) to reduce the risk of stomach, colon, esophagus, pancreas, and breast cancers

onions: contain chromium and vitamin C, and are a good source of fibre; have been shown to reduce the risk of cancers of the oral cavity and pharynx, larynx, esophagus, kidney, colon and rectum, ovary and prostate

parsley: contains volatile oil components; also contains the flavonoid apigenin, a polyphenol with anti-inflammatory, antioxidant, and anticancer properties

spinach: contains vitamins A, C, and K, manganese, folate, and iron; also contains flavonoids that have been shown to reduce the risk of prostate and ovarian cancers

Recipe ideas that put these guys to work!

– Spinach with fried garlic and caramelized onions

– Spinach and artichoke tofu quiche

– Oven-roasted asparagus, salted, with minced garlic and lemon.

– Steamed asparagus with dijon-olive oil-white wine vinegar dressing

– Apple-carrot-beet juice

– Brown rice bowl with grated carrot & daikon, steamed spinach, chopped parsley, with some grilled tempeh, topped with Dragon sauce (see NOTE) or peanut satay dressing.

– Tofu scramble with diced onions+carrots, garlic, diagonally-sliced asparagus, baby spinach, and mushrooms

– Cold soba noodles with toasted sesame seeds+oil, grated carrot, minced garlic, with ginger-soy-cayenne-rice vingar dressing, garnished with chives; add grilled extra-firm tofu for a dose of protein.

NOTE: Dragon sauce is well-known in the vegan restaurant world, and each establishment that offers this sauce has its own variation on the recipe. Here’s what I came up with, by no means a perfect flavour for every Dragon sauce veteran:

Dragon Sauce
1/4 cup nutritional yeast

2 tbsp grapeseed or olive oil

2 tbsp. maple syrup

2 tbsp. tamari soy sauce

1 tbsp miso paste (any flavour)

2 tbsp. filtered water

1 large or 2 medium cloves garlic

Blend all ingredients with a handblender, in a blender or in a food processor. Pour into a small saucepan, bring to just-boiling. Add 1/2 tsp corn or arrowroot starch and whisk on medium-low heat until sauce thickens.

Serves 3.

Will keep, refrigerated in an airtight container, for up to a week.


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