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Archive for the ‘Salads’ Category

Feeling a bit weak or low on energy?  After eating this yummy salad, you can practically feel the nutrients feeding your muscles (recipe below).

The consumption of adequate protein is a primary concern to the discerning vegan.  In fact, the most common question I get from other athletes is ‘how do you get enough protein in a vegan diet?’  It’s definitely something to be conscious of.  Protein is necessary to feed your muscles, and deterioration of lean muscle mass is not something you want to experience.  Not only can your lean muscle mass decrease, which can lead to unwanted weight gain, but weak muscles are much more susceptible to injury.

Protein sources closest to their original state are ideal for assimilation.  For example, a raw organic sunflower seed is considerably less altered when compared to a packaged, processed protein supplement deriving amino acids from soy, pea, hemp, etc.  I have nothing against protein supplements –  I use them every day – but the more natural fuel you can give your body, the better.

Enjoy this delicious, warm salad made with kale, one of the most nutrient-dense veggies available, and packed with protein, vitamins, essential fatty acids and fiber.

Salad Ingredients:

2 bunches of kale, de-stemmed

½ tomato, sliced

½ avocado, sliced (2 grams protein)

1 stalk of celery, finely chopped

4 tbsp sunflower seeds (12 grams protein)

4 tbsp hemp hearts (16 grams protein)

1/8 cup loosely packed dulse, ground in a coffee grinder

Lightly steam chopped kale leaves (1-2 minutes max) until bright green.  Spin wet leaves in a salad spinner to dry excess water.  In a bowl, toss dressing and kale until leaves are fully coated (careful not to use too much dressing, yields will vary).  Plate the greens (makes 2 meal-size portions) and add celery, avocado and tomatoes.  Sprinkle sunflower seeds, hemp hearts and dulse evenly and top with a drizzle of dressing, sesame oil and rock salt.

Dressing:

1/3 cup of tahini

1 ½ to 2 lemons, juiced

¼ cup of rice milk

1 clove of garlic

1 tbsp toasted sesame oil

½ tsp salt

Combine all ingredients in a food processor and blend for about a minute. Add salt and lemon to taste.  It should have the consistency of a Caesar dressing.

It’s so healthy, your mother would be proud!  This dish takes nearly all common allergies into consideration, so keep it in mind if you’re having a super picky eater over for dinner.

~The Vegan Project

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This vegan greek salad takes a little bit of planning but is so worth it!  Marinate the tofu the night before and it will be ready for lunch the next day.  It is surprisingly similar to feta cheese. Even our non-vegan friends marvelled at the resemblance!  This is a very loose recipe and can easily be tailored to your own preferences.

Ingredients:

1 block of firm pressed tofu (the brand i used had two blocks in one package-i only used one)

1/4 cup of olive oil

1/4 cup of apple cider vinegar

1 teaspoon sea salt

2 cups cherry tomatoes (or chopped big tomatoes…i used cherry because they were fresh from my garden!)

1 field cucumber, chopped

1 orange pepper, chopped

1/2 cup of mixed olives

2 cloves of minced garlic

1 tablespoon each of fresh oregano, basil and parsley or whatever other herbs you love

Pinch of chili flakes

Pinch of sea salt

Black pepper

Cut the tofu into little cubes and marinate in the olive oil, apple cider vinegar and 1 teaspoon of sea salt.  Make sure to toss it around really well and then cover and let it sit in fridge for 8-10 hours. The oil will solidify.  No worries though. Bring it out of the fridge about 30 minutes before you’re ready to use it to bring it to room temperature.  Mix all the veggies together in a large bowl.  Drain the tofu and add it and the seasonings, stir it up and enjoy!  I found I didn’t need to add any more oil, but of course add a splash if you like.  This makes enough for two meal size servings or 3-4 as a side.

~The Vegan Project

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Quinoa was considered the ‘mother of all grains’ by the Incas.  I might have to agree.  It is extremely high in protein, and a complete one at that, and an excellent source of dietary fibre.  It cooks with the same ratio as rice, though way easier in my opinion, and shares its ability to be combined with almost anything, sweet or savoury.  Cauliflower, mushrooms and thyme cooked to a golden brown coat the quinoa seeds in an abundance of earthy flavours.

Ingredients:

1 cup quinoa

2 cups cold water

2 tablespoons olive oil plus more for drizzling

1 medium onion, diced

3 cloves garlic, minced

8 mushrooms, diced

1 cup cauliflower, diced

4 sprigs of thyme, whole

1 lemon. juice and zest

1 cup chopped fresh parsley

salt and pepper to taste

Combine water, quinoa and a pinch of salt in a small saucepan.  Bring to a boil, cover and reduce to a low simmer for 10-15 minutes.  Take off heat and let stand 5 minutes.

Saute the diced onions in 2 tablespoons of olive oil on medium-low heat in a large frying pan. Cook for 5 minutes, then add the mushrooms.  After 5 more minutes, add the garlic.  Add the whole thyme sprigs and cauliflower, salt and pepper.  Cook on low heat till everything is golden.  Towards the end squeeze the lemon juice into the pan and scrape up all the bits off the bottom.  Now add the lemon zest, parsley and cooked quinoa and toss around in the pan.  Drizzle with some olive oil if needed and serve.

~The Vegan Project

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Watermelon, peach, apricot and strawberries combine their fiery colours and sweet summer flavours for a most delectable fruit salad.  The measurements are just enough for two.

Ingredients:

Half of a tiny watermelon, chopped into cubes

1 Apricot, pitted and chopped

1 Peach, pitted and chopped

5 Strawberries, cut into quarters

The juice and zest of half a lemon

1 Tablespoon agave nectar

6-8 Mint leaves, cut into strips (Chiffonade)

Mix and let sit in the fridge to mingle.  Take it out at sunset and enjoy on the lanai with a friend 🙂

~The Vegan Project

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