Tag Archives: healthy eating

broccoli stems

Don’t Toss ‘Em! 5 Delicious Ways to Use Broccoli Stems

Food waste is a big issue in Canada, yet there are plenty of easy, commonly overlooked things you can do at home to dramatically reduce your own waste footprint. For instance: finding creative (and tasty!) ways to eat the often discarded parts of fruits and veggies. Most people are quick to toss away leaves, peels, stems and stalks, when really, these are delicacies that can lend flavour, texture and vibrancy to so many dishes.

If you often find yourself wondering what to do with broccoli stems, we’ve got you covered: Once peeled, they’re sweet and crunchy, and when cooked, they’re incredibly tender. Broccoli stems are also quite versatile: you can shred them into rice, spiralize them into noodles, blitz them into hummus or pesto, add them to broths, blend them into soups and even roast them into french fries (yes, really!). Read on to learn how it’s done.

1. Broccoli “Rice”

Did you know broccoli rice can be used as a wonderful substitute for white rice, brown rice or cauliflower rice? Use it to make fried rice, add it to mac and cheese or simply add it to a salad.

finely riced broccoli in a food processor

Ingredients:
4 broccoli stems

Directions:
1. Using a paring knife or peeler, peel the tough skin of the stem.
2. Run the stems along a grater, or if using a food processor, install the grating blade and run the stems through the feeder tube.
3. Squeeze out any excess moisture.

2. Broccoli Slaw

You may have seen broccoli slaw in ready-to-go bags at the grocery store, but it’s so easy and quick to make at home. Broccoli stems hold up in a slaw, they’re hearty and retain dressing really well so they don’t get soggy. Like any slaw, you can add whichever veggies you love and make different style dressings to go along with it.

broccoli slaw with shredded carrots and red cabbage in a glass bowl

Ingredients:

Slaw
2 broccoli stems, julienned
2 carrots, julienned
1 cup sliced purple cabbage
½ cup roughly chopped mixed herbs (basil, mint, cilantro, parsley)

Dressing
¼ cup extra-virgin olive oil
3 Tbsp apple cider vinegar
1 Tbsp honey
1 Tbsp whole-grain mustard
Pinch of sea salt and pepper

Directions:
1. Using a paring knife or peeler, peel the outer tough skin of the broccoli stem and then thinly julienne it. If using a food processor, install the grating blade and run stems through.
2. Julienne the carrots, thinly slice the purple cabbage and roughly chop the herbs. You can also grate the carrots with the grating blade on the food processor.
3. Toss everything together in a bowl.
4. Whisk the dressing in a separate dish, then pour over the slaw. The slaw can be kept in the fridge for up to 4 days.

3. Broccoli Noodles

If you’re looking for low-carb options, broccoli noodles can replace traditional pasta. The best broccoli noodles are made using a spiralizer, but if this isn’t a kitchen gadget you own, opt for a veggie peeler instead!

spiralized broccoli curls on a white plate

Ingredients:
2 broccoli stems

Directions:
1. Using a paring knife or peeler, peel the outer tough skin of the broccoli stem.
2. If using a spiralizer, run it through to create noodles, or use your peeler, and continue to peel until you have flat, long tagliatelle-style noodles.

4. Broccoli Hummus

When broccoli stems are lightly steamed, it takes the bitter edge off. The stems are also milder in flavour than the florets, so the broccoli taste in this hummus recipe isn’t overpowering. Combining with other classic ingredients makes for a unique twist on an already fantastic snack staple. Smear it onto sandwiches, use it to dip fresh veggies and crackers, or have it act as dressing for pasta salad.

broccoli hummus topped with olive oil, paprika and parsley in a pale blue bowl

Ingredients:
3 broccoli stems
¼ cup tahini
½ lemon, juiced
1 garlic clove
¼ cup fresh parsley (optional)
¼ tsp sea salt
Pinch of pepper
2-3 Tbsp extra-virgin olive oil

Directions:
1. Using a paring knife or peeler, peel the outer tough skin of the broccoli stem. Lightly steam until tender.
2. In a food processor, add all ingredients, except olive oil. Begin to blitz, then add 1 Tbsp of oil at a time through the feeder tube until creamy and perfectly blended. If the mixture is too thick, you can add a few spoonfuls of water as needed.

4. Broccoli Fries

This is one of our favourite ways to devour broccoli stems. They have a firm texture, which makes them perfect for roasting into a french fry. When roasted, the stems become slightly sweet, and soften on the outside, while the middle still retains its satisfying crunch. You can eat these as is or dip them into hummus or even ketchup.

crispy broccoli fries on a parchment lined baking sheet

Ingredients:
4 broccoli stems
1 to 2 Tbsp avocado oil
¼ tsp sea salt
Pinch of pepper
¼ tsp granulated garlic

Directions:
1. Preheat oven to 375°F.
2. Using a paring knife or peeler, peel the outer tough skin of the broccoli stem, then slice into french fry shapes.
3. Place the “fries” on a baking sheet, drizzle with oil and season with salt, pepper and garlic. Ensure the pieces are spread out so they have a chance to crisp.
4. Roast for 25-30 minutes until lightly browned.

Broccoli stems aren’t the only overlooked ingredients to incorporate into your cooking routine! Try these 10 tasty uses for leftover food scraps to reduce food waste. Plus, find out 10 of the most wasteful cooking habits to kick.

Vegan Nashville hot chicken sandwich on bun

This Vegan Nashville Hot Chicken Sandwich Tastes Just Like the Real Thing!

With this Can You Vegan It? recipe, I’m turning everyone’s favourite spicy chicken sandwich into a vegan-friendly dish. What makes the Nashville hot chicken sandwich unique is that it is deep-fried to maximum crispiness and then dipped in a spicy hot oil mixture. To make this easy for the home cook, I’m pan frying the sandwich twice (vs. deep-frying it). Once to cook throughout and once to coat in a mixture of spices. Instead of traditional chicken breast, this sandwich features extra-firm tofu as the protein. Be sure to press out any excess moisture from the tofu before getting started.

Vegan Nashville hot chicken sandwich on bun

Vegan Nashville Hot Chicken Sandwich

Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 4 sandwiches

Ingredients:

1 pound extra-firm tofu, pressed
2 to 3 dashes of hot sauce
½ cup vegan egg substitute (if vegetarian, use traditional eggs)
1 cup all-purpose flour
1 cup panko bread crumbs
Salt and pepper
½ cup canola or vegetable oil, for frying
1 Tbsp brown sugar
2 tsp cayenne pepper
1 tsp garlic powder
1 tsp smoked paprika
4 sesame buns
Vegan mayonnaise
Bread and butter pickles
Shredded lettuce

Vegan Nashville hot chicken sandwich ingredients on countertop

Directions:

1. Slice the block of tofu into 4 equally sized patties. Add a few dashes of hot sauce to the egg substitute mixture. Put the flour in it’s own bowl and the panko in it’s own bowl. Season the egg substitute mixture, as well as the flour and panko with salt and pepper to taste.

Related: You’ll Never Guess the Secret Ingredient in This Vegan Steak Recipe

2. Dip each tofu patty in the flour, followed by the egg substitute, followed by the panko bread crumbs. Set aside until ready to fry.
When ready to fry, heat oil in a skillet over medium heat. Once oil is hot, cook patties for 2 minutes on each side, until crispy and golden.

Tofu for vegan Nashville hot chicken sandwich being coated in panko

3. Turn heat off and whisk brown sugar, cayenne pepper, garlic powder and paprika into the pan. Fry the patties once more over low to medium heat until coated, about 15 seconds. Once you remove them from the pan, drain any excess oil onto a paper towel or two.

Vegan Nashville hot chicken sandwich being cooked in pan

4. Slather buns with mayonnaise and add patty. Top with pickles and lettuce. Enjoy!

Person holding vegan Nashville hot chicken sandwich

Like Marcella’s vegan Nashville hot chicken sandwich? Try her vegan egg salad recipe or her vegan eggnog.

Vegan spinach dip in bowl with toasted pita chips next to it

This Yummy Vegan Spinach and Artichoke Dip is the Perfect Appetizer

You definitely won’t miss the cheese in this Can You Vegan It? spinach and artichoke dip. The traditional asiago cheese is swapped out for creamy pureed cashews and flavoured with garlic, Dijon and bell peppers. It’s a perfect crowd pleaser (and so quick to whip up!).

Vegan spinach dip in bowl with toasted pita chips next to it

Vegan Spinach and Artichoke Dip

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2-4

Ingredients:

1 ½ cups unsalted roasted cashews
1 Tbsp olive oil
1 small onion, diced
½ yellow bell pepper, chopped
1 tsp garlic powder
1 ½ cups unsweetened almond milk
2 Tbsp chickpea flour
Juice of one lime
1 Tbsp whole grain Dijon mustard (optional)
2 tsp sea salt
½ tsp ground black pepper
4 cups fresh spinach
¾ cup canned artichoke hearts, drained

Vegan spinach dip ingredients on countertop

Directions:

1. Preheat the oven to 425°F. Soak cashews in 2 cups of boiled water for about 5 minutes. Strain and set aside.

2. Heat a skillet over medium-high heat and add olive oil. Saute onion, bell pepper and garlic powder until softened and fragrant, about 2-3 minutes. Turn the heat off and transfer the mixture into a blender.

Related: Party-Perfect Vegan Appetizers That Anyone Can Make

3. In the blender, also add in cashews, almond milk, chickpea flour, lime juice, Dijon, sea salt, pepper, spinach and artichokes. Pulse until semi-smooth.

Vegan spinach dip ingredients in blender

4. Transfer the puree into a 9-inch round baking dish. Bake for 20 minutes until golden brown around the edges. Serve with toasted pita chips or veggies.

Vegan spinach dip in bowl with toasted pita chips next to it

Like Valerie’s vegan spinach and artichoke dip? Try her air fryer corn “ribs” (that are trending on TikTok) or her sweet chili chicken wings.

Mood-enhancing chocolate truffles on countertop

These Chocolate Truffles Will Ease Anxiety and Help Your Mood

Did you know you could make a dessert, using nutrition-packed ingredients that will help ease your anxiety and improve your mood? Well you can and these truffles are it! They are made with superfood ingredients like walnuts, hemp seeds, raw cacao and chia seeds — and each of these are loaded with important nutrients like omega-3 fatty acids, magnesium, B vitamins and amino acids, that all work to support a balanced mood and healthy brain function. Plus, how can you not feel good after eating something so yummy and so healthy?

Mood-enhancing chocolate truffles on countertop

Mood-Balancing Truffles

Prep Time: 10 minutes
Rest Time: 45 minutes
Total Time: 55 minutes
Servings: 15 truffles

Ingredients:

1 cup walnuts
2 Tbsp hemp seeds
1 Tbsp chia seeds
12 Medjool dates, pitted
1 Tbsp almond butter
5 Tbsp raw cacao powder + more for dusting (optional)
¼ tsp sea salt
Toasted, shredded, unsweetened coconut (optional)

Mood-enhancing chocolate truffle ingredients on countertop

Directions:

1. Plug in your food processor and install the “S” blade. Place the walnuts, hemp seeds and chia seeds in and pulse until a crumbly texture forms. Turn the food processor on and begin adding the dates through the feeder hole as it’s running. Once all the dates are in, pulse a few times until they’re well dispersed.

Mood-enhancing chocolate truffle being made on countertop

2. Open up the lid and spoon in the almond butter, raw cacao and sea salt. Blend until everything is fully combined, about 30-60 seconds. When you put the mixture in your hand, it should easily form into a ball. If it’s too dry, add a few spoonfuls of water and blend for a few more seconds.

Related: Best and Worst Foods for Your Mental Health and Wellness

3. Shape into 15 balls, using one heaping Tbsp per ball. Roll half of the balls in the raw cacao powder and the other half in the toasted coconut. You can also skip this part if you prefer them “naked.”

Mood-enhancing chocolate truffles on countertop

4. Place the balls in a flat container or on a tray and freeze for 45 minutes until hard.

Like Tamara and Sarah’s mood-enhancing chocolate truffles? Try their no-bake chocolate oat bars or their PB vegan mug cake.

Tomatoes growing on rooftop of Lufa Farms in Montreal

The World’s Biggest Rooftop Farm is in Canada — and Growing Fast

There’s an old debate that tends to come up when discussing local produce in Canada: how can we rely on local ingredients when we can’t grow essentials like tomatoes in the winter in our northern climates?

Tomatoes growing on rooftop of Lufa Farms in Montreal

Despite never growing a tomato in their lives, that question mulled around in entrepreneurs Mohamed Hage and Lauren Rathmell’s heads until they launched Lufa Farms together in 2008. Their response to that question? The world’s first commercial urban rooftop greenhouse, which first opened in Montreal in 2011. Produce is delivered to doorsteps and pickup points in customizable food baskets alongside food from nearby farms, as well as local artisans like bakers and cheesemakers.

Related: Building a Zero-Waste Kitchen is Easier Than You Think. Here’s How!

“We live in Montreal, so it’s really cold in the winter, you get a lot of snow, so a greenhouse is ideal because you can grow year-round,” said Lufa Farms’ communication director Caroline Bélanger. “Then to do it on a commercial scale allows more people to have access to local food that’s done responsibly and it’s just better for the environment in the long run.”

Lufa Farms building in Montreal

Growing food on a rooftop reduces the carbon-omitting kilometres it takes for food to get to grocery stores and then to our fridges. It also uses residual heat from the building it’s sitting on to save on energy in the winter. But perhaps most crucially, Lufa Farms grows its produce hydroponically in coconut fibre, meaning 90 per cent of water gets reused.

Related: The Ultimate Herb Guide: Varieties and Best Uses

Growing on a rooftop does have its drawbacks, though. Among them, Lufa’s produce can’t be listed as organic in Quebec because it doesn’t grow in soil, even though it does everything else required for organic certification (like not using synthetic pesticides). Lufa also can’t plant fruit trees with sprawling roots, so citrus and bananas are out of the question. Still, like the rows of bright green Boston lettuce in its greenhouses, Lufa keeps growing.

What started with one rooftop space in Montreal has expanded to four, including a 164,000 square-foot greenhouse on top of an old Sears warehouse that clocks in as the largest commercial rooftop greenhouse in the world. And ever since the pandemic hit, Lufa has ramped up its customer base (affectionately known as Lufavores), doubling to 25,000 food baskets per week, feeding 2 per cent of Montrealers.

Produce growing on rooftop of Lufa Farms in Montreal

“There was obviously a huge shift towards eating local and supporting local through more difficult times and we definitely saw that growth ourselves,” Bélanger said. “We don’t know for sure yet, but hopefully it stays that way and people really stop and recognize the need to support local businesses and farmers, as well as the benefit of being connected to where your food is really coming from.”

Related: Vegetables You Can Regrow in Your Kitchen

And Lufa Farms is far from finished its growth spurt. Bélanger said the company hopes to expand to more rooftops in Montreal as well as to other cities across the eastern half of Canada and the US.

“We never have enough tomatoes, we never have enough cucumbers, so continuing to grow in Montreal is something that we’re looking to do and our vision is a city of rooftop farms,” she said. “To be able to replicate this model elsewhere is definitely a goal, but when that happens, we’re not entirely sure just yet.”

Photos courtesy of Lufa Farms

vegan mug cake with chocolate and blueberries on top

This Peanut Butter Vegan Mug Cake Can Be Made in Just 3 Minutes!

When you feel like something sweet and you don’t want to bake a whole batch of cookies or brownies — just something small that will hit the spot — this Can You Vegan It? recipe is it. It takes 60 seconds to “bake” in your microwave and it’s got all the frills of a molten cake: it’s gooey, chocolatey, swirled with the perfect amount of peanut butter and it’s vegan! The best, easiest and fastest dessert to end a meal.

vegan mug cake with chocolate and blueberries on top

Peanut Butter Vegan Mug Cake

Prep Time: 2 minutes
Bake Time: 1 minute
Total Time: 3 minutes
Servings: 1

Ingredients:

2 tsp coconut oil
4 Tbsp oat flour
2 Tbsp cocoa powder
2 Tbsp peanut butter
2 Tbsp maple syrup
½ tsp baking powder
¼ tsp sea salt
2 Tbsp unsweetened almond milk

Optional Toppings
1-2 Tbsp of blueberries
1 Tbsp of chocolate chips or chopped chocolate bar
1 tsp unsweetened shredded coconut

vegan mug cake ingredients on countertop

Directions:

1. Melt the coconut oil over the stove or in the microwave until it’s liquid.

Related: Easy One-Bowl Baking Recipes That Eliminate All the Fuss

2. Combine all ingredients in a microwave safe mug and mix around.

making vegan mug cake on countertop

3. “Bake” for 60 seconds in the microwave until gooey.

4. Top with your toppings of choice or just leave it as is and dig in!

two vegan mug cakes with chocolate and blueberries on top

Note: If you prefer the oven method, heat your oven to 350°F and bake for 20 minutes.

Like Tamara and Sarah’s vegan mug cake? Try their vegan skewers or their vegan pumpkin soup.

The Easy Make-Ahead Chorizo Tempeh Breakfast Wraps You’ll Love

These oh-so delicious breakfast wraps are hearty and super filling. The tempeh is seasoned with chili powder, cumin and garlic to give it a spicy, smoky flavour similar to chorizo sausage. And for my on-the-go breakfast crew, the wraps are super easy to make ahead of time.

tempeh breakfast wraps on blue countertop

Chorizo Tempeh Breakfast Wraps

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 wraps

Ingredients:

1 ½ cups peeled and cubed sweet potato (about 1 small)
½ onion, sliced
2 Tbsp vegetable oil, divided
½ tsp salt
12 oz tempeh, roughly chopped
1 red bell pepper, sliced
1 Tbsp nutritional yeast
1 tsp chili powder
1 tsp ground cumin
¼ tsp garlic powder
2 cups coarsely chopped kale, ribs removed
4 flour tortillas
½ cup tomato salsa

Directions:

1. Preheat the oven to 400°F.

2. Place the sweet potato, onion, 1 Tbsp of oil and salt in a large bowl; toss to coat. Spread onto the prepared baking sheet in an even layer (reserve the bowl) and bake in the preheated oven for 10 minutes or until the onion is starting to brown.

3. Meanwhile, add the tempeh, bell pepper, remaining oil, nutritional yeast, chili powder, cumin and garlic powder to the reserved bowl; toss to coat. Add to the baking sheet and stir gently to combine. Bake for about 15 minutes, until the sweet potato is fork-tender and the tempeh is golden. Remove from the oven, add the kale and bake for 2 more minutes, until the kale is slightly wilted.

Related: Satisfying Vegan Breakfast Recipes You’ll Want Every Morning

4. Remove from the oven. Divide the mixture among the tortillas and top evenly with salsa. Roll each tortilla up from the bottom, like a burrito. Serve.

To freeze: let the filling cool completely. Assemble through step 4, but do not add salsa. Wrap tightly in plastic wrap and store in the freezer for up to 3 months. To reheat from frozen in the microwave: remove plastic, then wrap tortilla in a damp paper towel. Place on a plate and microwave on high for 2 to 3 minutes, until heated through. To reheat from frozen in the oven: preheat the oven to 375°F. Remove plastic and place tortilla on a baking sheet. Bake in the oven for 20 minutes or until heated through.

Cover of the cookbook 'Liv B's Easy Everyday'Courtesy of Liv B’s Easy Everyday by Olivia Biermann © 2021 www.robertrose.ca. Reprinted with permission. Available where books are sold. Image credit: Ashley Lima. Image credit for author picture: Greg Bellefontaine.

 

Liv B’s Easy Everyday, Amazon, $30.

All products featured on Food Network Canada are independently selected by our editors. For more products handpicked by our editorial team, visit Food Network Canada’s Amazon storefront. However, when you buy through links in this article or on our storefront, we earn an affiliate commission.

These Air Fryer Corn “Ribs” Popular on TikTok Are So Easy to Make

The viral TikTok corn “ribs” just got a new spin with the addition of a creamy Mexican-inspired sauce. And while the sauce has dairy, you can simply omit for a fully Can You Vegan It? recipe. These elote-style corn ribs will be your new fave summer side dish, giving your palate sweet and smoky hints from the chipotle in adobo, as well as tangy hints from lime. Plus: this must-try dish only take 15 minutes!

TikTok corn ribs on plate

TikTok Corn Ribs

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2-3

Ingredients:

2 medium sweet corn
1 ½ Tbsp olive oil
3 tsp garlic powder, divided
1 tsp paprika
1 Tbsp BBQ sauce
¼ cup mayonnaise
¼ cup plain Greek yogurt (or sour cream)
1 medium chipotle chili in adobo, chopped
¼ cup cilantro leaves, chopped
¼ lime, juiced
Crumbled feta cheese (or Cotija), for topping

Equipment:

Air Fryer

TikTok corn ribs ingredients on countertop

Directions:

1. Start by preparing the corn. Remove the corn from the husk and cut off the ends, then wash and cut the corn into quarters. Make sure you use a sharp, sturdy knife and work slowly while cutting the corn, since the cob is quite thick.

Related: Fresh Corn Recipes You’ll Absolutely Love

2. In a medium bowl, whisk olive oil, 2 tsp of garlic powder, paprika and BBQ sauce. Brush the corn with the mixture until coated, then place them in an air fryer basket. Fry at 400°F for 10 minutes.

TikTok corn ribs cooking in air fryer

3. In a separate bowl, mix mayonnaise, yogurt, chili in adobo, remaining garlic powder, cilantro leaves and lime juice. Brush the cooked corn with the mixture until coated and store any leftovers in the fridge. Top with additional cilantro and feta cheese.

TikTok corn ribs on plate

Like Valerie’s corn ribs? Try her crustless quiche and vegan steak recipes.

The Healthy Loaded Oatmeal Cookie You’re Meant to Eat for Breakfast

Cookies for breakfast? You heard us right. Think of these healthy baked goods as chewy (portable) granola, sweetened with maple syrup and packed with wholesome ingredients, like chia seeds and walnuts. The cookies are also gluten-free – the batter uses oat flour instead of all-purpose, but you’d never know it!

Don’t have oat flour on hand? Make your own by grinding whole oats in a food processor until the mixture resembles a flour consistency. Just be sure to measure the oat flour after you grind it, not before. To turn this recipe into a dairy-free breakfast, simply substitute the butter with equal parts coconut oil. Pairing these cookies with your morning coffee will make everything that much sweeter.

Related: Healthy High-Protein Oatmeal, Dressed Up 3 Delicious Ways

Gluten-Free Breakfast Oat Cookies

Prep Time: 18 minutes
Chill Time: 15 minutes
Cook Time: 12 minutes
Total Time: 45 minutes
Servings: 12 cookies

Ingredients:

½ cup unsalted butter, melted
½ cup dark brown sugar, packed
¼ cup maple syrup
1 large egg, room temperature
1 tsp pure vanilla extract
1 ½ cups gluten-free old fashioned oats
1 cup gluten-free oat flour
1 Tbsp chia seeds
½ tsp ground cinnamon
¾ tsp baking powder
¼ tsp fine salt
¼ cup dried cranberries
¼ cup walnuts, roughly chopped
¼ cup pumpkin seeds

Related: Green Banana Flour is Here to Stay, And This Pancake Recipe Proves It

Directions:

1. Preheat oven to 350ºF. Line a baking sheet with parchment paper.

2. In a large mixing bowl, whisk together the butter, sugar, maple syrup, egg and vanilla until well blended.

3. Using a wooden spoon, stir in the oats, oat flour, chia seeds, cinnamon, baking powder and salt until combined.

4. Fold in the cranberries, walnuts and pumpkin seeds.

Related: 3-Ingredient Breakfasts That Will Make Mornings a Breeze

5. Using a large ice cream scoop, evenly divide mixture into 12 rounds. Let chill in the freezer for 15 minutes.

6. Transfer dough to a prepared baking sheet and press each round to flatten.

7. Bake for 10 to 12 minutes, until the edges are golden brown.

8. Let cool for 5 minutes on the baking sheet, then transfer to a wire rack to cool completely.

For more inspiration, here are our best high-protein breakfast recipes, the only make-ahead breakfast ideas you need, and a look into what healthy people eat for breakfast.

Food Activist and Dietitian Rosie Mensah Looks at Nutrition Through a Social Justice Lens

Nutrition informs many discussions about food insecurity. At the forefront of these conversations in Canada stands Rosie Mensah, a Canadian-Ghanaian registered dietitian and food activist, who co-founded Dietitians for Food Justice as a response to the impacts of the COVID-19 pandemic and racial injustices of the last year. Growing up in Toronto’s Jane-Finch corridor, Rosie saw firsthand the effects of food insecurity on her own family and the community around her. “From a young age, I noticed quickly that we never had consistent access to food or the quality of food was not the best or not the most nutritious and it was always an issue,” she remembers. “I knew that I wanted to do something to help members of my community achieve good quality of life and better health. And I wanted to do that through food.”

Rosie Mensah, registered dietitian, stands with arms crossed wearing pink v neck top

Rosie’s determination led her to a career as a registered dietitian, first through a Bachelor of Science in Nutrition and Dietetics at Western University. “Growing up, I didn’t see myself represented in terms of health providers, as a Black woman, a woman of immigrant parents; someone who grew up in low-income, government housing,” she says. “And representation, especially when it comes to health care, is so vital, because we talk about things like cultural awareness, cultural responsiveness and just being able to see yourself and feel safety, especially when it comes to your health.”

She quickly realized that she wanted to push further into the way she approached dietetics: “I really thought it was this narrative where you just teach people how to eat healthy, because that’s what you’re taught to believe,” she says. “But being more critical and thinking about the social factors that prevent people from achieving good health or getting access to food was a reason why I ended up doing my Master’s of Public Health in Nutrition and Dietetics [at the University of Toronto], because I thought that’s where I could really dig deeper into that knowledge and to gain that understanding.”

Related: How Food Injustice Inspired This 23-Year-Old to Start Her Own Farm, Plus Her Advice for You

During the times where she wasn’t pursuing her studies, Rosie was also making the connections that would lead her towards her current social justice work. From being a part of the Toronto Youth Food Policy Council, she joined the Black Creek Community Farm, which led to a role as co-facilitator of Black Creek Food Justice Network — a Jane and Finch grassroots group advocating for local food justice in the community and beyond. Through these experiences, as well as through her work on the board of directors for FoodShare, she connected to dieticians with similar desires around food justice and advocacy. “Three of us came together last summer and decided we wanted to do something.  We want to stop talking and we want to start taking action — that’s really how Dieticians for Food Justice came about. We wanted to take things into our own hands and really demonstrate that there’s many dieticians that recognize the structural factors that contribute to poor nutrition or lack of food — and we want to use our voice to speak up for those things,” says Rosie.

Food box from FoodShare

At the heart of Rosie’s ethos is the idea that representation and inclusivity are crucial elements in health practices — a concept she’s used as the foundation for an anti-oppression course she developed for health care providers called CEDAR: Culture, Equity, Diversity, and Race in Dietetics. “I went into dietetics with this determination to strive to really help the most marginalized people and yet I just never felt like those perspectives were ever being discussed — and if they were, they were being stigmatized,” she says. “My goal as a nutritionist and dietician is to empower people to enjoy good food, diversity and different cultures, but also focus on nourishing themselves and that can look different based on your need.  And I also believe health includes nourishing your community and your environment around you.”

Photo of Rosie Mensah courtesy of Rosie Mensah; photo of FoodShare’s Good Food Box courtesy of FoodShare

crustless quiche in white serving dish

Savour Spring Veggies With This Crustless Quiche Recipe

Quiche for breakfast? You bet! A great way to utilize your spring veggies is to use them in a quiche. I’ve used spinach, onion and zucchini here, but you can easily use whatever spring veggies you have on hand: asparagus, fiddleheads, kale, etc. You’ll love this crustless, low-carb flavourful quiche with smoky hints of paprika, the tartness of Dijon and the creamy texture of sharp Cheddar.

crustless quiche in white serving dish

Crustless Veggie Quiche

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 8

Ingredients:

2 tsp olive oil
1 medium zucchini, chopped
⅔ cups frozen spinach, defrosted
1 small onion, sliced
3 strips chicken bacon, chopped
6 large eggs
1 cup half and half
½ tsp sea salt
½ tsp ground black pepper
¼ tsp paprika
1 tsp Dijon mustard
⅔ cup sharp Cheddar cheese, grated
Chopped parsley, for garnish

crustless quiche ingredients on countertop

Directions:

1. Preheat the oven to 350°F and lightly grease a round 9-inch baking dish.

2. Place a skillet over medium-high heat and add olive oil. Saute the zucchini, spinach, onion and chicken bacon in the skillet for about 2 minutes, until cooked. Remove from heat and transfer the ingredients to the prepared baking dish.

crustless quiche ingredients cooking in pan

3. In a separate bowl, whisk eggs, half and half, salt, pepper, paprika and mustard. Add in half of the cheddar cheese and whisk until incorporated. Pour the egg mixture into the prepared baking dish on top of the sauteed ingredients. Top with the remaining cheese.

Related: Quick and Easy Low-Carb Recipes From The Pioneer Woman

4. Bake for 35 minutes. Top with parsley and serve.

Like Valerie’s crustless quiche recipe? Try her healthy Sriracha-honey oven-fried chicken or her spicy vegan cassoulet.

You’ll Never Guess the Secret Ingredient in This Vegan Steak Recipe

Steaks are a weeknight staple for so many, but for those who would like to indulge in the flavour and texture of steak without the animal protein, this Can You Vegan It? recipe is for you! The key ingredient that gives these steaks their meaty texture is seitan (made from vital wheat gluten), a delicious meat alternative that is a growing food trend among vegans and vegetarians. Plus, topping these steaks with chili chimichurri gives it an oh-so spicy, herby and tangy finish.

Vegan steak with broccoli, sweet potatoes

Vegan Steaks

Prep Time: 20 minutes
Rest Time: 30 minutes
Cook Time: 48 minutes
Total Time: 1 hour, 38 minutes
Servings: 4

Ingredients:

Steaks
½ cup mashed chickpeas
1 ¼ cup vital wheat gluten flour
2 tsp coconut aminos
1 tsp garlic powder
½ tsp paprika
½ tsp ground black pepper
½ tsp sea salt
½ cup vegetable stock
Extra-virgin olive oil, for frying

Marinade
⅔ cup coconut aminos
½ tsp garlic powder
¼ tsp paprika
½ tsp sea salt
1 Tbsp olive oil

Chilli Chimichurri
1 tsp ancho chili powder
Handful of parsley
Handful of cilantro
2 cloves garlic
1 shallot, chopped
½ cup extra-virgin olive oil
⅓ cup red wine vinegar
1 tsp sea salt
¼ tsp ground black pepper

Vegan steak ingredients on kitchen countertop

Directions:

1. In a large bowl, add in chickpeas, flour, coconut aminos, garlic powder, paprika, black pepper and sea salt. Mix all ingredients until crumbly, then gradually incorporate the vegetable stock and knead until firm. Add more stock if the dough is too dry or more flour if it’s too sticky.

Vegan steak ingredients in bowl

2. Roll the dough into a log and cut into four portions. Roll out each portion until about ½ inch thick. Steam steaks on stovetop for 45 minutes.

Four formed vegan steak patties

3. While the steaks are steaming, make the marinade. Combine coconut aminos, garlic powder, paprika, sea salt and oil in a resealable plastic bag.

4. Once the steaks are steamed and fully cooked, place the steaks in the resealable plastic bag and coat them with the marinade. Let it marinate in the fridge for half an hour.

Vegan steak marinaded on white plate

5. In a skillet over medium-high heat, add olive oil. Once the pan is hot, add in marinated steaks and sear both sides for about 30 seconds until lightly brown. Do not sear them for too long or they will burn. Once the steaks are seared, rest them for about 3 minutes while you make the chili chimichurri sauce.

Related: Vegan Comfort Food Trends to Look out for This Year

6. In a food processor, add in chili powder, parsley, cilantro, garlic, shallot, olive oil, red wine vinegar, sea salt and black pepper. Puree until smooth. Add more oil if needed for looser consistency.

7. Top steaks with chili chimichurri and serve with broccoli and sweet potato wedges or any side of choice.

Vegan steak with chimichurri sauce on top

Like Valerie’s vegan steak recipe? Try her vegan West African peanut lentil stew or her 20-minute vegan zucchini ramen noodle soup.

Can You Guess Which City is the Most Vegetarian-Friendly in Canada?

With the COVID-19 pandemic came the unprecedented shift towards working remotely for many Canadians, and some are looking to relocate to places better suited to their lifestyles, for good. With plant-based diets on the rise for health, ethical and environmental reasons, which cities are best suited to attract vegetarians? 

The Vegetarian Cities Index for 2021 sought to answer this by ranking 75 of the most vegetarian-friendly cities in the world, and that list includes some Canadian standouts. 

Related: Easy Plant-Based Recipes for Beginners That Will Make You Drool

Rustic table with a blue plate, zucchini noodles, tomatoes, kale and halved soft-boiled eggs

The index assessed the affordability and quality of each city’s vegetarian offerings (including plant-based diet staples such as fruits, veggies and proteins), the number of vegetarian-friendly restaurants and lifestyle-related events. 

Related: From Keto to Vegan, These Are the Pantry Staples You Need Based on Your Diet

The survey identified that while home cooking still played an important role for vegetarians over the last 12 months, plant-based restaurants played an important role in people’s lives (some of these restaurants were not only top rated vegetarian restaurants, but top rated restaurants overall). 

Of the 75, Canada did not crack the top 30 list. However, four Canadian cities did offer established vegetarian-friendly “ecosystems,” with Ottawa leading as the most vegetarian-friendly city in Canada in 31st place. Toronto, Vancouver and Montreal follow in 50th, 60th, and 66th place, respectively. 

Related: The One Dish John Catucci Always Orders From These North American Cities

People in the produce aisle at a grocery store

Out of these four, Ottawa had the most affordable grocery staples (fruits, veggies, plant-based proteins),  while Montreal scored highest out of the four for vegetarian restaurant affordability. Toronto, on the other hand, had the highest number of vegetarian-friendly restaurants, while Vancouver had the highest ratio of these restaurants with nearly a quarter offering vegetarian-friendly options. 

As for which cities claimed the top spots? London (UK), Berlin and Munich were identified as the top three destinations for those opting for a meatless diet. 

We tried TikTok’s Feta Tomato Pasta and Popeye’s Famous Chicken Sandwich — are they worth the hype?

Photos courtesy of Unsplash.

Win Dinner With These Slow Cooker Sweet Potato Enchiladas

A satisfying dinner with a real Tex-Mex vibe, these slow cooker sweet potato enchiladas might just become a part of your weekly menu. We’ve made our own enchilada sauce, which is smoky, silky and hits all the right flavours, but if you’re stretched for time, a store-bought version or your favourite salsa will do the trick. The enchiladas are topped with queso fresco, a fresh and salty Mexican cheese that holds up to the heat, keeping its shape without melting. If you can’t find queso fresco, swap in feta, cheddar or skip the cheese altogether (you can also try a dairy-free version like one of these). Any way you build them, serving these enchiladas with a big scoop of avocado to garnish is an absolute must!

Slow Cooker Sweet Potato Enchiladas

Slow Cooker Sweet Potato and Black Bean Enchiladas Recipe

Prep Time: 15 minutes
Cook Time: 2 hours 25 minutes
Total Time: 2 hours 40 minutes
Serves: 4

Ingredients:
Filling:
1 red pepper, seeded and diced
1 medium sweet potato, peeled and diced
1 yellow onion, diced
1 (15 oz) can black beans, drained and rinsed
1 tsp granulated garlic powder
1 tsp chili powder
1 tsp regular or smoked paprika
1/2 tsp ground cumin
1/2 tsp salt

Slow Cooker Sweet Potato Enchiladas

Enchilada Sauce:
2 tsp extra-virgin olive oil
1 onion, diced
2 garlic cloves, minced
1 Tbsp chili powder
1 tsp granulated garlic powder
1/4 tsp ground cumin
1/4 tsp dried oregano
1/8 to 1/4 tsp cayenne, to taste (optional)
1/4 tsp salt
1/8 tsp ground black pepper
1 (15 oz) can crushed tomatoes
1 cup vegetable or chicken broth

Assembly and Topping:
8 to 12 corn or flour tortillas, divided
1/2 cup queso fresco, crumbled, divided
1/4 cup fresh cilantro, roughly chopped
1 ripe avocado, peeled, pitted and diced
1 lime, quartered

Related: Refrigerator Rules: How Long Do Leftovers Last?

Slow Cooker Sweet Potato Enchiladas

Directions:
Filling:
1. Add red pepper, sweet potato, onion and beans to a large bowl. Toss with garlic powder, chili powder, paprika, cumin and salt. Set aside.

Enchilada Sauce:
1. In a large pot, heat oil over medium heat. Add onion and cook for 3 minutes, until fragrant and starting to turn translucent. Add garlic and cook for 1 minute longer, until fragrant. Stir in chili powder, garlic powder, cumin, oregano, cayenne, to taste, if using, salt and pepper. Toast the spices for 30 seconds, until fragrant and sizzling, then pour in crushed tomatoes and broth. Bring mixture to a boil, reduce to a simmer, cover and cook for 20 minutes.
2. Carefully pour the enchilada sauce into a blender or food processor, or use a hand blender directly in the pot, and blend on low speed (low speed important for hot mixtures) until smooth.

Assembly:
1. Pour 1/3 cup of enchilada sauce on the bottom of your slow cooker.

Related: 3 Vegan Stuffed Portobello Mushroom Recipes to Steal the Spotlight

Slow Cooker Sweet Potato Enchiladas

2. Working on a clean surface, lay out 8 tortillas without overlapping. To the centre of each tortilla, add a scant 1/2 cup filling, tuck in two sides, then place the filled tortilla seam-side down in the slow cooker on top of the sauce. If you have extra filling, repeat this step with more tortillas, then layer them on top of the first round of filled tortillas. Or, skip the additional tortillas and scatter the additional filling over top.

Slow Cooker Sweet Potato Enchiladas

3. Pour the remaining enchilada sauce over the tortillas and crumble 1/4 cup of the queso fresco evenly over top. Place the lid on the slow cooker and set to cook on high for 2 hours, until the filling is tender and sauce is bubbling.

Slow Cooker Sweet Potato Enchiladas

4. When the timer runs out, remove the slow cooker lid and gently plate 2 enchiladas per person (they will be very soft and tender from slow cooking, so do this carefully). Top enchiladas with cilantro, avocado, remaining 1/4 cup of queso fresco and a squeeze of lime. Enjoy.

Slow Cooker Sweet Potato Enchiladas

Ready for more wholesome slow cooker solutions? Reignite your love for this retro kitchen appliance with our healthiest slow cooker recipes ever.

Published October 8, 2018, Updated March 15, 2021

The Breakfast, Lunch and Dinner Menu With 5 Ingredients Per Meal

Have you ever looked at a gorgeous recipe photo and thought: “I’m definitely making that!” only to become way less enthused when the instructions call for 20 ingredients or more? We’ve been there. So, we’re giving you the opposite: a day’s worth of 5-ingredient meals. From breakfast to lunch to easy dinner recipes, they’re all easy to make — and the lunch dish is particularly quick (because We Know You Have 10 Minutes!). One rule: oil, salt and pepper don’t count toward the five ingredients. Okay, that’s it. It’s time to get cooking!

Breakfast: Maple Quinoa Breakfast Bowl

Prep Time: 2 minutes
Cook Time: 12-15 minutes
Total Time: 17 minutes
Servings: 1

Maple quinoa bowl


Ingredients:

¼ cup quinoa
¾ cup non-dairy milk
¼ – ⅓ cup toasted walnuts or almonds, roughly chopped
¼ cup blueberries (or your favourite fruit of choice)
Splash of maple syrup, to taste

Directions:

1. Place the quinoa and non-dairy milk in a saucepan, bring to a boil and simmer for 12-15 minutes until fluffy and all the milk is absorbed.

2. Pour the quinoa into a bowl, top with walnuts or almonds, blueberries and a hearty drizzle of maple syrup. Feel free to add more non-dairy milk.

Note: You can replace the quinoa with brown rice or oats. If you already have these grains pre-cooked, simply toss them in the saucepan with just a bit of non-dairy milk to heat up.

Lunch: Quickie Grains, Greens & Beans Bowl

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1

Ingredients:

½ cup cooked brown rice or cauliflower rice
½ cup chickpeas
1 cup baby kale, mesclun greens or baby spinach
½ green apple or avocado, sliced
2 Tbsp creamy tahini
2 tsp extra-virgin olive oil
Pinch of salt and pepper

Directions:

1. If you’re using brown rice and it’s not cooked yet, do so according to package instructions. For a grain-free option,  use cauliflower rice.

2. Place the rice or cauliflower on the bottom of a wide bowl or reusable to-go container if you’re taking this lunch with you.

Related: Healthy 5-Ingredient Lunch Ideas You Can Make Quickly

3. Pile the chickpeas together in one area of the bowl. Place the greens in another area of the bowl. Then add the apple or avocado on top.

4. Drizzle tahini, olive oil, salt and pepper, then mix. If you’re taking this lunch to-go, you can dress it beforehand or place the dressing components in a container on the side.

Watch the how-to video here:


Dinner: Sheet Pan Miso Salmon

Prep Time: 3 minutes
Cook Time: 15 minutes
Total Time: 18 minutes
Servings: 2


Ingredients:

1 bunch broccoli, chopped in florets
2 Tbsp extra-virgin olive oil
Pinch of sea salt and pepper
2 ½ oz pieces of salmon
2 Tbsp white miso
3 tsp maple syrup
1 Tbsp sesame oil

Directions:

1. Preheat the oven to 375°F.

2. Place the broccoli florets on a baking sheet lined with parchment paper. Toss with extra-virgin olive oil, salt and pepper.

3. Push some florets to the side and place the salmon in the middle of the baking sheet, so the flesh is facing up. Season the salmon with salt and pepper. Place in the oven to roast for 15 minutes.

4. While the broccoli and salmon are baking, prepare the miso marinade by whisking miso, maple syrup and sesame oil.

5. Take the salmon out of the oven when it’s done (you know it’s done when a fork gently flakes it apart) and immediately brush or spoon the miso marinade over top.

Like Tamara and Sarah’s 5-ingredient meals? Try their spicy sauteed cauliflower and chickpeas or their blackened trout with green beans.

Published January 8, 2020, Updated March 11, 2021

Vegan eggplant casserole

Classic Middle Eastern Eggplant Casserole With a Vegan Twist

This eggplant casserole is a classic Middle Eastern dish common in Iraq. It is usually made with layers of kofta (beef patties), eggplant, potatoes, onions, peppers and tomatoes. But in this Can You Vegan It? dish, just skip the kofta and bake up the veggies using the same method. The result? A light and deeply flavourful casserole served alongside rice, with some yogurt on the side. Traditionally, all the vegetables are fried before they are layered together and smothered in sauce, then baked in the oven. But you can also roast them instead of frying, which is quicker and yields so much flavour.

Vegan eggplant casserole

Middle Eastern Eggplant Casserole

Prep Time: 20 minutes
Cook Time: 1 hour, 40 minutes
Total Time: 2 hours
Serves: 6

Ingredients:

2-3 large eggplants
3-4 medium potatoes
5 Tbsp vegetable oil, divided
1 ½ tsp salt, divided
1 large white onion
1 red pepper
5 Tbsp tomato paste
1 Tbsp pomegranate molasses (skip this if you don’t have it)
2 ½ cups hot water
1 tsp salt
½ tsp black pepper
1 ½ large tomatoes

Vegan eggplant casserole ingredients on countertop

Directions:

1. Start by preheating your oven to 400°F.

2. Wash the eggplant and peel it in a zebra pattern down the length, peeling every other stripe. Then cut it into ½ inch circular slices.

Peeling eggplant casserole

3. Peel and wash potatoes and cut them into ¼ inch circular slices.

4. Put 3 Tbsp of the vegetable oil on the potatoes and eggplant, sprinkle with 1 tsp of salt, then place on a parchment lined baking sheet and bake for 40 minutes.

eggplants roasting on baking tray

5. Meanwhile, peel the onions and wash the pepper, then cut them both into thin slices. Heat a skillet with remaining vegetable oil, add the onions and peppers and sprinkle with remaining salt, then cook them on medium heat until softened.

Related: Easy Vegan Weeknight Dinner Recipes

6. Mix together tomato paste, pomegranate molasses, water, salt and pepper. Slice the tomatoes into ¼ inch thick slices.

7. Assemble the casserole by layering the eggplant, potato, onions and peppers, tomatoes and then pour the tomato sauce on top.

Vegan eggplant casserole being made

8. Bake covered for 45 minutes, then uncover and broil for 15 minutes. Serve with rice and a side of yogurt.

Middle Eastern vegan casserole being served onto a light blue plate

Like Amina’s vegan casserole? Try her 20-minute glazed salmon or roasted cauliflower with tahini.

This Zingy Edamame Tofu Brings the Fresh Flavours of Japan to Your Table

You already know that tofu is an incredibly versatile ingredient, but did you know how easy (and delicious) it is to make at home? With this surprisingly simple, flavour-packed Taste Of recipe, chef Yoshi Okai combines edamame beans, gelatin and soy to create a super-light and creamy homemade tofu. Topped with ginger, ponzu and cherry tomatoes, this beautiful dish is like a portal to summer days in Kyoto.

“This dish reminds me of summers of my childhood,” says Yoshi. “The fresh tofu made from green soybeans can be dressed up by serving it topped with luxury ingredients, or a simpler version, like this one, can easily be prepared at home. It can be served as a meal in itself, or as an appetizer for a larger meal. Mushimono means ‘steamed’ in Japanese, but here refers to the way the tofu cools and sets.”

Related: The Most Creative Ways to Increase Your Protein Intake This Month

Edamame Tofu Mushimono

Active Time: 20 minutes
Total Time: 2 hours
Servings: 4-6

Ingredients:
200 g shelled edamame
200 mL dashi (or other broth)
3 g agar-agar powder
7 g powdered gelatin
400 mL soy milk, at room temperature or a little warm
12 whole cherry tomatoes, sliced
Small piece fresh ginger, grated (about 1/2 tsp)
Leaves from 1 bunch cilantro, for serving
Ponzu, for serving
Olive oil, for serving
Flaked sea salt, for serving

Related: Fried Pork Belly Pairs Perfectly With Crunchy Papaya Salad in This Traditional Thai Dish

Directions:

1. To make the edamame tofu, combine the edamame, 100 milliliters broth and 50 milliliters water in a blender and puree. Set aside.

2. Combine the remaining 100 milliliters broth, agar-agar and 100 milliliters water in a pot and bring to a simmer, stirring to combine and activate the agar. In a cup, combine 50 milliliters water and the gelatin. Add that gelatin solution to the pot; keep the mixture at a simmer. Add the soy milk to the pot. Add the edamame puree to the pot. Keep simmering until the mixture thickens, about 15 minutes.

3. Pour the mixture into a shallow rectangular 8-by-8-inch dish and let sit until room temperature, about 30 minutes. Refrigerate until set, about 1 hour.

4. After the tofu has set and is firm, slice it into 16 portions and garnish with tomato, ginger and cilantro leaves. Finish with a drizzle of ponzu, olive oil and flaked sea salt.

Cook’s Note: Have all the ingredients at room temperature before starting this dish. If the tofu is not cooked long enough, it won’t firm up. Allow it to firm up fully before cutting it!

Looking for more easy meat-free meal ideas? These make-ahead vegetarian recipes will liven up your dinner table.

Healthy moscow mule cocktail on countertop

Celebrate National Moscow Mule Day With This Low-Sugar Moscow Mule Cocktail

March 3rd marks National Moscow Mule Day! This modern classic is great for ginger beer lovers and is typically made with vodka, lime and ginger beer, plus a little sugar. This That’s the Spirit Moscow Mule recipe shows you a fantastic way to add some fruit and herbal notes, and depending on the spirit preference, even more in-depth flavours that will really elevate this yummy cocktail. Bonus? It’s low in sugar and can be made non-alcoholic simply by omitting the spirit.

Healthy moscow mule cocktail on countertop

Low-Sugar Berry Sage Moscow Mule

Prep Time: 10 minutes
Rest Time: 4 hours
Total Time: 4 hours, 10 minutes
Servings: 1

Ingredients:

200 ml gin (or spirit of choice)
3-4 leaves sage + 1 for garnish
1 heaping tsp of blackberry jam
½ oz lime juice
4oz light ginger beer
Blackberries for garnish (optional)

Healthy moscow mule cocktail ingredients

Directions:

1. In a non-reactive container, pour in spirit of choice (I picked gin to pull out some evergreen botanicals to compliment the sage in the drink). In your palm, gently lay down 3-4 leaves of sage and clap your hands together to release oils. Add sage to gin and cover with lid. Let the mixture sit for 3-4 hours or overnight. Agitate once in a while.

Healthy moscow mule cocktail syrup

2. Remove sage leaves from the mixture. This infused spirit is shelf stable for a few months.

3. In a shaker tin or mason jar, add 1 ½ oz sage-infused gin, plus blackberry jam and lime. Shake without ice to break up the jam. Add ice and shake vigorously for 10-15 seconds. Strain into tall glass packed with ice.

Related: Ina Garten’s Fresh Whiskey Sours Will Be Your Go-To Cocktail

4. Top with ginger beer (¾ way to the top). Stir. Garnish with 3 blackberries and a sprig of sage (don’t forget to give it a gentle clap to release the oils!). Enjoy immediately.

Healthy moscow mule cocktail on countertop

Like Evelyn’s low-sugar berry sage mule? Try her non-alcoholic winter colada or her whiskey, green tea and honey cocktail.

za'tar flatbread on serving platter

This Easy Vegan Za’atar Manaeesh AKA Flatbread is the Breakfast Dish You’ve Been Craving

Za’atar is the name of a Middle Eastern herb, but it’s also the name of a spice mixture made up of the herb, roasted sesame seeds, sumac and a few other spices. It’s so versatile and can be used in a variety of ways: in salad dressings, meat marinades and sauces. But the most common and traditional way of consuming za’atar is on a flatbread mixed with olive oil. This Can You Vegan It? za’atar flatbread is a Lebanese dish called manaeesh and it’s typically served with breakfast alongside a hot cup of tea. It’s often topped with cheese or labneh (strained yogurt), but you can also top with an assortment of fresh veggies and drizzle with more olive oil. This delicious breakfast is easy to make and the perfect start to the day!

za'tar flatbread on serving platter

Vegan Za’atar Manaeesh

Prep Time: 10 minutes
Rest Time: 40 minutes
Cook Time: 13-15 minutes
Total Time: 1 hour, 5 minutes
Servings: 10

Ingredients:

1 Tbsp instant yeast
1 cup warm water
2 ½ cups + 2 Tbsp flour, divided
1 Tbsp sugar
1 cup olive oil, divided
1 tsp salt
12 Tbsp za’atar blend

For the garnish (optional): cucumbers, tomatoes, parsley, onions and/or radish

za'tar flatbread ingredients on kitchen countertop

Directions:

1. Start by mixing together the yeast with the warm water and set aside for a few minutes.

2. In a bowl, add 1 cup of the flour along with the sugar and the yeast mixture. Mix well with a spoon, cover with plastic wrap and set aside for 10 minutes.

Related: Flexitarian Recipes Where Meat Isn’t the Star

3. After 10 minutes, add the rest of the flour (1 ½ cups plus 2 Tbsp), ½ cup olive oil and the salt and mix well until a shaggy dough forms.

za'tar flatbread dough in bowl

4. Using your hands, knead the dough for 3-4 minutes, then smooth it out and set aside to rise for about 30 minutes, covered.

5. Preheat your oven to 375°F. Mix the za’atar and ½ cup olive oil together.

Related: This Middle Eastern Bulgur, Pomegranate and Almond Salad is Full of Whole Grains

6. Once the dough is ready, separate into 10 equal-sized balls. Using a rolling pin and a floured surface, flatten each dough ball and spread a few Tbsp of za’atar paste on top until sufficiently covered.

za'tar flatbread on baking sheet about to go in the oven

7. Place on a floured sheet pan and bake for 13-15 minutes until the bottom is golden. Top with fresh chopped vegetables of choice and enjoy.

Like Amina’s za’atar manaeesh? Try her roasted cauliflower with tahini or her 20-minute pomegranate molasses glazed salmon.

Blackened trout and green beans on white plate

This Blackened Trout With Green Beans Only Takes 10 Minutes to Make (Yes, Really!)

Whether you seriously have no time to cook or you just have no desire to cook long, lengthy recipes, this is the perfect dinner for you! Blackening fish for this We Know You Have 10 Minutes recipe may seem complicated, but it is far from it. You simply combine a few spices, place them on the flesh of the fish and sear. Voila, that’s it! As the fish is cooking, you add orange juice in the pan to help poach and sweeten it. The fish isn’t actually blackening or burning, rather it is the spices that are and this technique helps enhance their flavours. Pair it with blanched green beans for a speedy side of veggies.

Blackened trout and green beans on white plate

Blackened Trout With Green Beans

Prep Time: 3 minutes
Cook Time: 7 minutes
Total Time: 10 minutes
Servings: 4

Ingredients:

1 lb French green beans
1 Tbsp paprika
1 tsp cayenne pepper (optional)
1 tsp Italian seasoning
1 tsp sea salt, divided
4 4-5 oz pieces of trout
1 Tbsp + few tsp extra-virgin olive oil, divided
¾ cup orange juice (3 oranges), divided
½ lemon squeezed
3 tsp orange zest
¼ cup fresh parsley, roughly chopped

Blackened trout and green beans ingredients on kitchen countertop

Directions:

1. Bring a large pot of water to a boil. Salt the water. As you’re waiting for the water to boil, prepare an ice bath in another big bowl.

2. Carefully drop the green beans into the boiling water and let them cook for 2 minutes, then drain and place them in the ice bath.

Related: 10-Minute Vegan Antipasto Skewers Are the Creative Plant-Based Appetizer You Need

3. While the green beans are cooling, mix the paprika, cayenne pepper, Italian seasoning and ½ tsp sea salt together in a wide dish. Place the trout flesh side down in the spices to ensure the flesh is coated.

Blackened trout seasoned on kitchen countertop

4. Place a wide pan on the stove, heat to medium-high, add 1 Tbsp oil and swirl around the pan. Place the trout flesh/spice side down.

5. Once the spices look like they’re browning, after about 2-3 minutes, add in ½ cup orange juice. Once the juice has mostly evaporated and caramelized, flip the fish over and cook for another 3-5 minutes. If your pieces are thick and aren’t cooked on the inside, place them in a 350°F oven for a few minutes.

Related: Healthy 10-Minute Meals When You Just Don’t Feel Like Cooking

6. Drain the beans again and place them in another bowl. Season with few tsp of oil, ½ tsp salt, the rest of the orange juice and lemon juice. Put the green beans on a dish with the trout and top both with orange zest and fresh parsley.

Blackened trout and green beans on plate

Like Tamara and Sarah’s 10-minute blackened trout with green beans? Try their 10-minute sauteed cauliflower and chickpeas.

Get the how-to recipe here: