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NUTRISPEAK by Vesanto Melina
Are you planning any festive gatherings that will include food?
Beyond the traditional fare, do you wonder how to nourish the range
of dietary choices among your circle of friends and family? Does
your group include vegetarians, vegans, raw foods enthusiasts or
someone whose health concerns require that they eat healthier food
instead of just loading up on cholesterol, fat and sugar?
Here are a few tips along with two vegan, cholesterol-free, no-sugar-added
recipes that are suitable for many people with food sensitivities
(apart from nuts). The delicious cookies are entirely raw.
When you serve appetizers at events, include one or more packages
of the seasoned types of hummus that are widely available in supermarket
coolers. These protein-rich dips help many vegetarians fare well
at festive events; they can be served with raw veggies, crackers
and slices of fresh bread.
If your group is considering a restaurant, check out www.happycow.net
or www.vegdining.com
and type in your location.
Vesanto Melina is a BC-registered dietitian and co-author of the
following nutrition classics: Becoming Vegan, the Food
Allergy Survival Guide and Raising Vegetarian Children.
www.nutrispeak.com
Here are two vegan, cholesterol-free, no-sugar-added recipes
that are suitable for many people with food sensitivities (apart
from nuts). The delicious cookies are entirely raw.
Cashew and Vegetable Stir Fry
From Becoming Vegetarian by Vesanto Melina and Brenda
Davis (Wiley Canada, 2003).
For this stir fry, we suggested specific vegetables, however,
you can try others such as asparagus, cauliflower, Chinese greens,
daikon radish, mung bean sprouts and mushrooms. For appealing textures
in a stir fry, add the denser vegetables at the beginning for longer
cooking. Add the more leafy vegetables at the end. Chinese or Thai
chili garlic sauces (available at Oriental stores and many supermarkets)
can be hot, so use more or less, as you prefer. Makes 4 cups (two
servings). Recipe can be doubled.
Sauce:
2 tbsp cashew butter or peanut butter
1-2 tbsp Chinese, Thai or other chili garlic sauce
1 tbsp tamari, Bragg Liquid Soy or soy sauce
1 tbsp water
Stir Fry:
1/4 cup or more cashews 1 large red or white onion, sliced
2 tsp olive oil 1 large carrot, sliced diagonally
1 cup broccoli florets, chopped
1 red pepper, diced
1 cup bok choy or Chinese cabbage, chopped
1 cup snow pea pods
In small bowl, stir together cashew butter, chili garlic sauce,
tamari and water to make a smooth paste. In a preheated hot wok
or pan, cook onion in oil over high heat for 3 minutes or until
beginning to brown. Add carrot and cook for 1 minute; add broccoli
and cook for another 30 seconds; then add red pepper, bok choy and
snow peas, cooking just long enough to heat through. Add sauce,
stir to combine, sprinkle with cashews and serve over brown rice.
Sweet Nut’ins
From The Raw Food Revolution Diet by Cherie Soria, Brenda Davis
and Vesanto Melina (Book Publishing Company, 2008).
Sweet Nut’ins are a perfect holiday cookie for all ages. Soaking
improves the mouth feel and mineral availability of nuts. For dried
fruit, use chopped, pitted dates or try any combination of dates,
dried apricots, blueberries, cranberries, cherries and figs (with
stems removed).
Makes about 2 dozen cookies
2 cups almonds, soaked for 8 hours, rinsed and drained
1 cup walnuts, soaked for 8 hours, rinsed and drained
3 cups dried fruit
1 tsp almond extract or 2 tsp orange zest (minced orange peel)
In a food processor outfitted with the “S” blade, grind
the almonds and walnuts until coarsely chopped. Add the dried fruit
and almond extract or zest; process until ingredients are thoroughly
mixed. Using a tablespoon, form small balls and flatten these with
your hand, making cookies about 1/2 inch thick and 2 inches in diameter.
Enjoy these soft, chewy cookies immediately or store them in an
airtight container in the refrigerator or freezer.
Variation: If you have a dehydrator, you can place the
formed cookies on a tray lined with a non-stick sheet and dehydrate
the cookies at 105 degrees F/40 C for 12 to 24 hours, depending
on how crunchy you want them. These healthy treats make excellent
gifts that can be safely mailed. They also freeze well.
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