Meatless Monday – Not a hassle at all!

Hasselback potatoes are a typed of baked potato that apparently originated in Sweden. They are made by slicing partlly through the potatoes then, baking them in the oven. Seasonings and fat (eg salt, butter/oil) can be placed in the slits and the potato topped with cheese, nuts or seeds.

The concept of hasselback potatoes can be applied to other vegetables too.

sweet potato, zucchini, eggplant (use lots of oil for this one)

Other ways to serve vegetables creatively:

  • Cut carrots into 1 inch chunks (about 2 finger widths). Make slits in ascending lines around the circumference to form carrot ‘roses’. Steamed ones are easier to slice and the nutrients are more bioavailable.
  • Make onion flowers by cutting 4-8 vertical lines in an onion. Drizzle with oil and bake in the oven.
  • Carve sweet bell peppers like pumpkins and fill with a three sisters (corn, beans, squash) based quinoa mix.

However you choose to serve your vegetables make sure to include some fat and protein (butter/oil, nuts/seeds, cheese, eggs, legumes) with your meal to enhance nutrient absorption, taste and satiety.

~~~Flashback~~~

One of my more creative vegetable moments: vegan caprese salad bites.

 

 

Meatless Monday – A few links

Get ready for warmer weather with some frozen treats:

http://www.22daysnutrition.com/blog/2016/07/20/chill-out-9-vegan-frozen-treat-recipes/

When in Nova Scotia, check out a good source of protein that’s a staple in a meatless diet: 

http://www.acadianasoy.ca

But where do you get your calcium? Some vegan sources of this important mineral: 

http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html

Meatless Monday – Meal construction

Recipes, no matter how tried and true, are just guidelines for preparing food. Here are some general guidelines to help you build an interesting meal.

Include each of the following taste elements:

  • sweet
  • salty
  • pungent (eg. cinnamon, cumin, garlic)
  • sour
  • astringent (legumes, veggies)
  • bitter (dark leafy greens, herbs)

For texture and mouth feel, incorporate foods that are:

  • crunchy
  • chewy
  • soft
  • crispy

For health, balance between raw and cooked food.