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This salad is the perfect compliment to any New Year’s resolution whether it’s to eat more veggies, be more organized with your meal prep or trim your waistline. Unlike other salads filled with fragile greens, a base of carrots means it can be dressed ahead. Plus, the addition of lentils and walnuts give this salad a healthful hit of fibre, protein and omega-3 fats, so it’s sure to keep you satisfied. Go ahead, make a big batch and enjoy it for lunch or as a side for dinner all week long.

Quick Tip: Skip the canned lentils to save money and avoid BPAs from can linings. Make lentils in a big batch and freeze to easily add them to all your recipes. Freeze the cooked and cooled lentils on a cookie sheet before transferring to a freezer bag, so they don’t freeze in an unmanageable clump.

Ingredients

  • 2 large carrots ((grated))
  • 1 cup lentils ((cooked or sprouted))
  • 1/2 cup walnuts ((toasted))
  • 1/2 cup raisins
  • 2 green onions ((chopped))
  • 1/4 cup cilantro ((chopped))
  • 1/2 tsp cumin

Dressing

  • 2 tbsp extra virgin olive oil
  • juice of a lemon
  • 1 tsp maple syrup
  • 1/2 tsp salt
  • 1 clove garlic

  1. Crush garlic with the heel of your knife. Combine all of the dressing ingredients in a jar or bottle and shake vigorously. Set aside to let the flavour of the garlic infuse.

  2. In a large bowl combine the carrots, lentils, walnuts, raisins, onion, cilantro and cumin and toss until well combined. Drizzle your desired amount of dressing ensuring to strain out the garlic. 

  3. Serve

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By Elizabeth Whalley, RHN

Last week I could not believe my eyes when when I found a pantry staple I had written off as a “must buy imported” at the Red Barn Plants & Produce stall. Ken was offering up a Maple Ridge grown variety of my favourite rhizome… Ginger!

Ginger packs quite the nutritional punch for such a humble root. Not only does it boost powerful immune boosting properties, but it calms tummy troubles like nausea even that associated with motion or morning sickness. This rhizome also works as a potent anti-inflammatory and has been studied for its effectiveness in relieving the pain associated with arthritis to boot.

The pungent market root is so fresh that even the skin can be grated right into this recipe. Plus is its spicy flavour is the perfect compliment to October’s staple squash varietal: pumpkin. Ken from Red Barn suggests saving the shots in your freezer to add an extra zing to your next cup of tea. The fresher the ginger the more potent its effects, so be sure to stock up at the last market of the season because you can’t get any fresher!

Spiced Pumpkin Pancakes

INGREDIENTS:

  • 2 eggs, beaten
  • 1 cup fresh pumpkin puree*
  • 1 tbsp maple syrup
  • 2 tbsp molasses
  • 1 inch fresh ginger, grated (approximately 1 tbsp)
  • 1 tsp cinnamon
  • 1/4 tsp ground cloves
  • 1/4 tsp ground nutmeg
  • 1/4 tsp sea or rock salt
  • 1 tsp aluminum free baking powder
  • 1 1/2 cups spelt flour
  • water, milk or nut milk
  • butter


METHOD:

In a medium bowl, combine eggs, pumpkin, maple syrup, molasses, spices, baking powder and salt and whisk until pumpkin has reached a smooth consistency.

 Add in spelt flour a
1/2 cup at a time, thinning with enough water to reach a consistency that will easily form pancake rounds in your frying pan (approximately 1 cup).

Heat 1/2 tbsp of butter in a frying pan over medium heat. Spoon 1/4 cup portions of the batter into the hot pan. A spatula may come in handy for smoothing out the batter as it can be quite thick. Flip once the sheen from the batter has disappeared and the underside is gold brown and cook for another few minutes. Continue until all batter is cooked adding more butter if necessary.

Top off with butter, maple syrup and toasted pumpkin seeds and enjoy!

*For simple instructions on making puree from your market pumpkin check out Smitten Kitchen’s how to here.

QUICK TIP:

Double the batter when making your Sunday breakfast and store the extras in the freezer for convenient home-made toaster pancakes all week long!

 

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By Elizabeth Whalley, RHN

It’s the most wonderful time of the year! Yes, that’s right, peach season tops my list of best seasons of the year. Stone fruits like cherries, peaches and plums, are original BC superfoods, that unlike broccoli, you can actually get excited about eating. Their range of deep colours like brilliant reds and sunny oranges signify their antioxidant punch – simply put they help us too stay looking young and promote good health. Plums and their unique antioxidants especially, have been shown to help protect against memory decline. Stone fruits are also full of fibre : great for improving digestive health, and are super hydrating: essential for a midsummer heat wave.

Take full advantage of the peaches and other stone fruits popping up at almost every produce stall the market features with this quick recipe that makes the perfect breakfast, dessert or snack!

No-Bake Gluten Free Stone Fruit Crisp

INGREDIENTS:

Filling

  • 4 cups stone fruit of your choice (I used a mixture of cherries, apricots and peaches)
  • 1 Tbsp honey or maple syrup

Crisp Topping

  • 1 cup almonds
  • 1 cup hazelnuts
  • 3 Tbsp honey or maple syrup
  • 2 Tbsp room temperature butter
  • 1 tsp vanilla extract
  • ¼ tsp sea or rock salt
  • 1 tsp cinnamon

METHOD:

Preheat oven to 200⁰F. Place nuts on a baking sheet and bake for 15 to 20 minutes, shaking the tray every 5 minutes to avoid burning.

Wash and slice fruit in to bite-sized piece and mix together in a large bowl along with the honey. Spread evenly into a medium-sized casserole dish and set aside.

Combine all of the crisp topping ingredients in a food processor or blender and pulse until you have reached a very grainy consistency. Top off the fruit with the crisp topping, pressing the mixture down with a spatula to smooth it out evenly.

This dish works well as a sweet breakfast or a no bake dessert, but if a crumble hot from the oven is more appealing pop it into a 325⁰F oven for approximately 45 minutes and top off with extra thick strained yogurt.

 Adapted from ohsheglows.com

 

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By Elizabeth Whalley, RHN

Has the July heat got you sweating over the thought of turning on your oven? Beat the heat with this week with a fresh take on an ethnic classic: my twist on traditional Pad Thai that can easily be modified to suit any vegan pallet.

The unconventional use of smoked tofu in this recipe is a great way to satisfy any protein craving. Even if you’re not a tofu lover I suggest you seek some out and give it a try, you may be pleasantly surprised. Worried about genetically modified soy? Go for organic soy as GM ingredients cannot be certified organic in Canada.

Opting for raw veggie noodles instead of the traditional rice noodles makes for a light, refreshing and super hydrating entrée – great for a supper on the patio or packed up for lunch!

Zucchini Pad Thai

Ingredients:

  • 1 Medium Zucchini
  • 1 cup Bean Sprouts
  • 2 Medium Carrots
  • ½ Red Pepper, sliced
  • ½ Smoked Organic Tofu, cubed*
  • 2 Tbsp Cilantro, chopped
  • 2 Tbsp Thai Basil, chopped
  • 1-2 Spring Onions, sliced on the diagonal
  • ¼ cup Roasted Peanuts
  • ½ Lime, reserve the other ½ for the sauce

*Option: substitute tofu with 2 eggs beaten with 3 drops of tamari & 3 drops sesame oil and cook like an omelette over medium heat, slide on to your cutting board and slice into thin strips.

Satay Sauce:

  • 3 Tbsp Peanut Butter
  • 1 Tbsp Tamari
  • 1 Tbsp Fish Sauce (if vegan use 1 Tbsp Apple Cider Vinegar instead)
  •  juice of ½ Lime
  • 1 Tbsp Sesame Oil
  • 1 Tbsp Maple Syrup
  • 1 clove Garlic, crushed
  • 1 inch Ginger, thickly sliced
  • For an extra kick: 1 tsp Thai Red Curry Paste or Sriracha Sauce

Method:

Start by preparing the dressing to allow the flavours to develop. Combine all ingredients in a jar and shake vigorously. Because of the consistency of the peanut butter and curry paste a little hand whisking may be necessary to make a smooth dressing. Keep the ginger and garlic in large pieces, so they can easily be retrieved after they have infused their flavour. In the event that you love the bite of raw garlic and ginger chop it up finely and bring on the heat!

Use a mandoline with a grater attachment to grate the zucchini into “noodles”. If you don’t have a mandoline you can simply chop the zucchini lengthwise into thin slices and then cut those slices again into thin strips that resemble noodles.

Place the “noodles” in a medium sized bowl and begin to layer the remaining ingredients on top; bean sprouts, sliced pepper, grated or mandolined carrots, tofu (or egg), basil, cilantro, spring onion and peanuts. Drizzle with satay sauce, serve with a lime wedge and enjoy!

Serves 2.

 

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By Elizabeth Whalley, RHN

Enough can never really be said about the vegetables in the Brassicaceae or Cruciferae family. They are often touted as being nutrition powerhouses that work to fight cancer. The phytonutrient responsible for this nutritional clout is called indol-3 carbinol – a special chemical found in cruciferous vegetables that help the liver in detoxifying carcinogens (cancer causing compounds) found in our diets and environment. They have also been established to reduce the growth of breast cancer cells and to prevent the spread of various types of cancers . Eating a serving of these magnificent vegetables has been proven to not only reduce your risk of cancer but their high vitamin and mineral content, like vitamin K and C as well as folate has been associated with a reduction in macular degeneration.- making them quite capable at keeping your eyes healthy and keeping you looking young and radiant!

This recipe is my take on a traditional Irish side dish, calcannon, that is sure to satisfy your cruciferous cravings! Try it hot, cold, as a main or as a side dish. The featured flavours are so versatile they will  perfectly compliment any protein.

Cruciferous Calcannon 

Ingredients:

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  • 6 yellow fleshed potatoes, scrubbed and chopped into small pieces
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1/4 green cabbage, chopped
  • 3 leaves kale, minced
  • 3 Tbsp butter
  • salt and pepper to taste

Method:

Boil the chopped potatoes in salted water until fork tender, strain and set aside.

In the same pot, melt 1 Tbsp butter over medium high heat. Add garlic, onion and cabbage and saute until translucent.

Remove from heat and add reaming butter, kale and cooked potatoes. Season with salt and pepper to taste and mash until potatoes are smooth.

Serve.

Reference whfoods.com

 

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Land Acknowledgement

Our market is grateful to operate on the unceded land of the Qayqayt, Kwikwetlem, and other Halkomelem speaking Peoples. We acknowledge that colonialism has made invisible their histories and connections to the land. We acknowledge the incredible gift this land is to our market and BC Agriculture. We commit to the ongoing work of decolonization and allyship.