Brazilian Rice Salad

I'm always on the lookout for tasty bean and grain salads. They're typically easy to prepare, healthy, and great for weekday lunches, potlucks and a nice addition to casual dinners with company.

This rice salad is one of my favorites! The rice is cooked with coconut milk so it's so nice and creamy. There's a very mild spicing, nothing too different or strong tasting. And the beans combined with the veggies and grain make it a complete meal - not just a side dish.

I've made this one with white basmati, but if you want the additional nutrition, using brown rice will work just as good!

Just note that this recipe makes A LOT of salad...so if you're only looking to serve two or three people and don't want a ton of leftovers, I suggest halving the recipe.

Ingredients

2 cups long-grain rice (such as Basmati)
2 1/4 cups water
1 3/4 cups coconut milk (either regular or light)
1 tsp ground turmeric
1 tsp ground cumin
1 tsp sugar
1 tsp salt
1 (15 ounce) can black beans, rinsed and drained
1/2 cup chopped red onion
1/2 cup chopped red, yellow, and/or green bell pepper (I usually add a bit more than this)
2 large plum tomatoes (about 3 ounces each), chopped
1/4 cup finely chopped fresh cilantro (again, I'm usually more generous here)
3 tbsp olive oil
3 tbsp fresh lime juice
Freshly ground black pepper, to taste

Directions

In a medium pot (or use rice cooker), bring rice, water, coconut milk, turmeric, cumin, sugar and salt to a boil over high heat. Reduce the heat, cover, and simmer gently until all the liquid is absorbed, 17-20 min. When ready, fluff with a fork and set aside or in the fridge to cool for about 20 min.

In a large bowl, combine the rice with the remaining ingredients, tossing well to combine. Season with additional salt and pepper.

This salad is best served slightly warm or at room temperature.

Enjoy!


This recipe is from Donna Klein's The Tropical Vegan Kitchen: Meat-Free, Egg-Free, Dairy-Free Dishes from the Tropics

Fresh Basil Pesto and Tomato Brushetta

When I first cut out eating dairy, I had a few moments of mourning for all my former favourites that were now off-limits. But, happily, as I've come to discover, there's ALMOST ALWAYS a comparable (or better) version of these foods available without meat, eggs or dairy.

One of my former favourites is basil pesto - with it's creamy texture made from fresh basil, garlic, pine nuts, olive oil and most importantly - the cheese! Well, when I tried this recipe I was shocked... it was the perfect pesto! The creamy, buttery texture is thanks to the blended cashew nuts! And there's a great fresh flavour that's achieved by the basil-lemon combination too!

As a side-dish, jazz up your garlic bread routine by making simple, yet oh-so-yummy and fresh, brushetta! I got this recipe a long time ago while dining with the chef at a former restaurant in Halifax. He told me the secret ingredient to good brushetta - balsamic vinegar! Ok, maybe it's not so secret, but it was certainly news to me at the time! Below is my rough version of what he served us that night.

Take advantage of the summer produce at it's peak - find fresh basil and tomatoes at your local farmer's market, or even better, your own garden!

Lemony Cashew-Basil Pesto
Serves 3-4

Ingredients
1 large clove garlic
3 to 3 1/2 tbsp freshly squeezed lemon juice
3/4 tsp dry mustard
3/4 tsp salt
freshly ground black pepper to taste
2 tbsp olive oil
3 tbsp water
1 cup + 1-2 tbsp raw cashews
2 1/2 to 2 3/4 cups (packed) fresh basil leaves and tender stems
1/2 to 3/4 lb (225g-340g) dry pasta of choice
olive oil for finishing

Directions
- In a food processor, combine garlic, lemon juice, mustard, salt, pepper, oil, and water, and puree until fairly smooth, scraping down sides of bowl as needed. Add cashews and basil and puree until smooth, again, scraping down bowl.
- Toss cooked pasta with pesto. If it's too dry, add some water, 1 tbsp at a time.
- Season with additional salt and fresh pepper, and finish with a drizzle of olive oil.

This recipe is from Dreena Burton's Eat, Drink & Be Vegan: Everyday Vegan Recipes Worth Celebrating

Tip!
Make a double batch of this pesto and freeze it for another meal. Just lightly spray an ice cube tray with oil, fill each compartment with pesto, then put in the freezer until completely frozen. Once frozen, remove squares from tray and store in a freezer bag (for about 6 months). A serving for two people would be 3-4 squares, depending on how much pesto you like.

Other great uses for pesto:
- Pesto is delicious as a sandwich spread and as a layer in an appetizer dip.
- Pesto mixed with olive oil makes a fabulous salad dressing, especially for pasta salads. It can be stirred into rice or mashed potatoes, or mixed into hot vegetables.
- Make pesto pizza by spreading pesto on pizza crust instead of tomato sauce. Cover with sun dried tomatoes, other veggies and/or crushed pine nuts - OR - drop a few dollops of pesto right on top of the tomato sauce!


Fresh Tomato-Basil Brushetta
Serves 4-6

Ingredients
2 large ripe tomatoes (or 4 Roma tomatoes), diced into small cubes
1-2 cloves garlic, minced
1/4 to 1/2 cup fresh basil (depending on your affinity for basil), chopped finely
1 1/2 tbsp red onion, chopped very finely
3 tbsp olive oil
3 tbsp balsamic vinegar
1/3 cup toasted pine nuts (toast at 400 for about 5 min - tossing frequently)
salt and fresh pepper to taste

Directions
- Toast pine nuts.
- Toss all ingredients together in a bowl.
- Serve on toasted crusty bread (or garlic bread), either cold on the side with a spoon or warmed up slightly in the oven until heated through.

Enjoy!

Salad - it's what's for dinner!

Yeah, yeah...I know what you're thinking, "Really, Leigh - salad??...Yawn!" But wait! Salad can be tasty, filling, and exciting with the right components!

I'll start with a confession...up until not long ago, I NEVER ate salad - unless of course, it was a creamy and fatty Cesar! I would pretty much turn my nose up to anything that had the semblance of a green salad. I did try though...I'd go through spurts where I'd buy all the fixings - lettuce, salad dressing, tomatoes, cucumber, etc. - then just let it all die a slow and slimy death in my fridge. Sad, I know.

This all changed when I discovered that a salad doesn't have to be just chopped lettuce and veggies topped with a never-quite-perfect store bought dressing. I thank my mother-in-law for this enlightenment!! There is a whole world of salads out there that include different greens, veggies, fruit, nuts, grains and home-made dressings! Once you find your perfect components, you'll never let your greens wilt alone in the fridge again! And you'll be healthier for it!



For a salad to be a complete and filling meal it should have a few things: greens, veggies/fruit, protein, carbohydrates and fat. Below I've included some of my favorites, but really, the possibilities are endless.

Greens
Organic baby greens (they are organic and prewashed so you just dump a few handfuls into a bowl - so easy!)
Other lettuce (Boston, Romaine, etc.) remember that plain old Iceberg lettuce is pretty much devoid of nutrition
Other greens (spinach, kale, cabbage, arugula)

Veggies
Sweet peppers (any color)
Cucumber
Tomatoes (halved cherry tomatoes are particularly suited for salads)
Red onion, thinly sliced (an absolute must for my salads)
Green onion
Carrots, grated
Beets, grated
Radishes, thinly sliced

Fruit
Pear
Apple
Oranges/tangerines
Any berry
Avocado, sliced (another must!)

Protein
Any bean/legume (I love black beans or chickpeas) - just open the can and drain!
Nuts (pecan, slivered almonds, cashews, etc.)
Seeds (sunflower or pumpkin are good)

Carbohydrate
Any cooked grain (barley, buckwheat, bulgar, corn)
Toasted pita (just brush on olive oil, toast at 400 degrees for about 10 minutes)
Whole grain bread croutons

Fat (aka dressing)
The best dressings are home-made and they typically include the following:
Oil
Vinegar or lemon juice
Salt and Pepper
Optional: Herbs, spices, garlic, other flavorings, mustard (mustard actually helps hold it together so it doesn't separate as easily.)

The ratio of oil to vinegar should be about 3 to 1. Shake it all together in a jar or whisk in a bowl. Super easy!! Below I've also included two of my favorite go-to dressings. These can be made and kept in the fridge for up to a week or so.

Both recipes adapted from Eat, Drink and be Vegan by Dreena Burton

Maple-Balsamic Vinaigrette
1/4 cup olive oil
3 tbsp pure maple syrup
3-4 tbsp balsamic vinegar
1 tsp Dijon mustard
1/2 tsp salt
freshly ground black pepper to taste
1 small clove garlic, minced

Cumin-Cinnamon Vinaigrette
(This one is great for Mexican or Caribbean dishes like Burritos, Mexican Lasagna, or Sweet Potato and Black Bean Quesadillas)
2 tbsp apple cider vinegar
2 tbsp lemon juice
3-4 tbsp agave or maple syrup
1 tsp Dijon mustard
1/4 tsp ground cumin
1/8 tsp cinnamon
1 pinch allspice
1/2 tsp salt
1/4 - 1/3 cup olive oil

Health Benefits: Eat your greens!!
Pound for pound, leafy greens are just about the healthiest food on the planet! They are low in fat, high in fiber, and rich in folic acid, vitamin C, potassium, magnesium, iron and calcium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. The benefits of regularly including greens in your diet include cancer-prevention, lower risk of diabetes and heart disease, prevention of cataract and age-related macular degeneration, and improved immune function. Wow..Now that's a sales pitch!

Now go forth and enjoy mother nature's medicine!

Dips!

Dips are great for all occasions... They are great as appetizers for a nice dinner party, as snacks to accompany your favourite TV shows (ahem, LOST anyone?), or as a healthy alternative to your everyday brown bag lunch. They are great dipped with crackers, potato chips, tortilla chips, pita bread or chopped veggies! You can even smear them on a tortilla, throw in some veggies and call it a wrap!

These are your standard "go-to" dips that are a hit with pretty much anyone - Hummus, Guacamole, and Black Bean Dip - all are super easy, cheap and packed with healthy snacking nutrients!! Because everyone likes their dips a certain way (e.g., lemony hummus, garlicky guac, or chunky black bean dip), you should consider these recipes a guide...play with them, add more or less ingredients and find what makes you happy!

Hummus

Ingredients
1 can chickpeas, drained (Optional - reserve liquid for later)
2 cloves fresh garlic, roughly chopped
1/4 cup olive oil
Juice of 1 lemon (about 1/4 cup)
4-5 tbsp tahini (sesame seed paste)
2 tbsp ground cumin 1/2 tsp salt

Directions
Add all ingredients in the food processor and blend. Keep checking and scraping the bowl with a spatula to make sure everything gets blended. If it seems dry, add - by the tablespoon - either the reserved chickpea liquid or water to thin it out (the chickpea liquid makes it a bit smoother, but it has more sodium, so if you're trying to avoid that just use water).

Serve sprinkled with extra cumin or paprika and drizzled with olive oil. Variation There are a million variations on hummus, for example, try adding chopped fresh basil, roasted red pepper, or sundried tomatoes!

Health Benefits
Tahini is made of sesame seeds which are a very good source of manganese and copper, and a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fibre. Infact, just a quarter-cup of sesame seeds supplies 35.1% of the daily recommendation for calcium!!

Guacamole

Ingredients
4 ripe avocados, peeled and seeded (Tip: to ripen avocados faster, put them in a paper bag with a banana, apple or tomato!)
1-2 tsp ground cumin
1 tomato, seeded and diced
1/4 - 1/2 cup finely diced onion (red, white, or green - or a mix)
2 serrano or jalapeno chilies, seeded and minced (optional)
1/4 cup chopped cilantro leaves
4 tbsp fresh lime juice
2 cloves garlic, finely chopped salt and pepper to taste

Directions
- Cut avocado into large chunks and mash coarsely in a bowl with a fork.
- Add remaining ingredients and mix gently. The guacamole does not have to be absolutely smooth - leaving some small avocado chunks is fine – more than fine actually!

Health Benefits
Avocados are a good source of vitamin K, fibre, vitamin B6, vitamin C, folate and copper. Avocados are also a good source of potassium - they are actually higher in potassium than a medium banana!

Black Bean Dip

Ingredients
1 tsp olive oil
1/4 cup chopped onion
1 large clove garlic, chopped
1 green pepper, chopped
1/2 tsp coriander, ground cumin, and chili powder
1/4 tsp cayenne pepper or crushed red pepper flakes
1 can (19oz) black beans, drained
2 tbsp fresh lime juice
3 tbsp fresh cilantro
1 small tomato, chopped

Directions
- Cook onion, garlic, and half the green pepper until tender (about 7 min). Stir in ground spices then remove from heat.
- Briefly process beans and juice, add onion mixture, tomato and half the fresh cilantro - process until smooth. If it's too thick, add up to 1/4 cup water.
- Serve topped with remaining cilantro and green pepper.

Health Benefits
Black beans are a very good source of dietary fibre, folate (one cup provides about 2/3 of the daily recommendation for folate), a good source of manganese, protein, magnesium, thiamin (vitamin B1), phosphorus and iron. In the case of protein, a one cup serving of cooked black beans provides about one third of a day's protein requirement.

Enjoy!