If you’d like to make a colorful stuffed winter squash the centerpiece and main dish of your vegetarian Thanksgiving, choose a large, meaty pumpkin; Boston marrow squash; turban squash; hubbard squash; banana squash; or the pale blue-grey New Zealand squash, which is my favorite.Read more
Cashews are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. These regions are the largest producers of cashews today. Cashews are sold both raw or roasted, and salted or unsalted. Choose raw unsalted
They are a soft and somewhat sweet nut, so can be used to make various dairy alternatives, such as cashew milk, cashew cream and non-dairy cheeses.
A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein. They’re also a good source of magnesium, which is important in over 300 enzymatic reactions in the body. The U.S. Food and Drug Administration (FDA) approved a health claim for food labels that “eating 1.5 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
Put the following ingredients in a ziplock bag, (multiplying for team members as needed)
1/3 cup green lentils (per person)
1 stock cube
1 tsp onion flakes
1 tsp garlic flakes
½ tsp thyme
¼ tsp rosemary
¼ tsp oregano
¼ tsp Black pepper
½ tsp Cumin
Chili flakes (to taste)
Pre-chopped fresh carrot, broccoli, cauliflower as desired
1/4 cup dried potato flakes to thicken and add calories as needed
1 pita bread pocket per person
At camp, bring 2-3 cups water (depending on how many servings) to boil. Add lentil mixture and boil until lentils are soft (20 mins), adding any extra veg after 10 mins. Pour into bowls or eat from the pot, with pita bread on side.
Cashew Curry recipe
Makes enough for 4 meals – 2 people evening meal and lunch the next day!
Put the following ingredients into a ziplock bag:
1½ cups quinoa (or couscous)
2 Tablespoons curry powder
¼ cup dried onion flakes
1 Tablespoon sugar (optional)
1 vegetable low sodium bouillon cube
2 teaspoons garlic powder
½ teaspoon ground turmeric
Put 1 cup raw cashew halves into a separate ziplock bag.
At camp, bring 3 cups water to the boil in a pot. Add the quinoa mixture. Let it simmer until quinoa is cooked. Boil off any excess water, stirring to prevent burning. Stir in cashews. Enjoy!
This can be eaten cold for lunch the next day, so bring a suitable container to store it in.
Warming Breakfast recipe
Put the following ingredients in a ziplock bag:
1 cup quinoa (rinsed, dry toasted)
¼ tsp salt
1 tablespoon sugar
½ tsp cinnamon
½ cup dried blueberries, cranberries, raspberries and/or raisins
2 tablespoons dried soymilk or coconut milk powder
¼ cup hazelnuts or pecans (dry toasted)
At camp, bring 2 cups water to boil. Add quinoa mixture. Simmer until quinoa is cooked. Serve quinoa in a bowl, topped with nuts. Milk powder can be included with quinoa mixture, or rehydrated separately and poured over the cooked quinoa.
This recipe would also work with oats, but oatmeal might make it a little harder to clean the pot afterwards!
Add some variety to your grains by experimenting with barley. Barley is considered the first grain to be domesticated and many consider it more digestible than other grains.
The most basic edible form is hulled barley, where the outer inedible hull is removed, but the bran and germ of the grain remain. Pearled barley is steam-processed to remove more of the bran. Most of the barley found in the typical supermarket is pearl barley. Although it is technically a reﬁned grain, it’s much healthier than other reﬁned grains because (a) some of the bran may still be present and (b) the ﬁber in barley is distributed throughout the kernel, and not just in the outer bran layer. Pearl barley cooks more quickly than whole grain barley.
Barley is rich in nutrients, especially in both soluble and insoluble fiber, which help lower cholesterol and cut the risk of diabetes. It provides minerals such as manganese, selenium and copper, plus B vitamins and protein. Like wheat and rye, barley contains gluten, which makes it useful as a flour, but unsuitable for those with gluten sensitivities. Read more
As a green leafy vegetable, collard greens are among the best available for your health. They’re actually a member of the cruciferous family, along with broccoli and cabbage, and as such they’re packed with vitamin C, soluble fiber, and numerous cancer-fighting phytonutrients.
Collards are available year round, but they are actually tastier and more nutritious in the cold months, after the first frost. For the best texture, they should be picked before they reach their full maturity.
Popular in southern cooking, they are usually stewed with meat for a long period of time, losing much of the nutritional benefit, but there’s many healthier ways to incorporate them into your diet. They hold up to cooking much better than other greens, so they can be added toward the end of preparing soups and stews and still keep their texture. Sliced thinly, they can be lightly steamed and tossed with a vinegar dressing. Steamed whole, they are strong enough to be used as wraps for a burrito alternative.
The walnut is the nut of a deciduous tree. It has a hard, wrinkled shell and an oily, two-lobed kernel. Nuts in general are extremely healthy for you, and walnuts in particular are packed with several valuable nutrients. Just one quarter cup of walnuts will give you over 90% of the recommended daily amount of Omega 3 fatty acids, so there’s no need to resort to fish for these important fats. Omega 3 fatty acids give us all kinds of health benefits from better cognitive function to relief from inflammatory diseases such as asthma and eczema. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.
Choose fresh shelled walnuts which don’t look rubbery or shriveled. Store them in an airtight container in the refrigerator for up to 6 months.
Walnuts are great raw or toasted. They can be served chopped in salads or on fruit or yogurt as a topping. They’re delicious in baked goods such as muffins, zucchini bread or pancakes.
Winter squashes are readily available at this time of year. They are nutritionally dense, supplying beta carotene, iron, and riboflavin, but best of all they provide endless options for creating tasty, satisfying meals. The best cooking method for almost any winter squash is to cut it in half, scrape out the seeds and then steam it or bake it in the oven. The flesh will then be soft and easy to scrape out or cut, to be used in a wide variety of delicious recipes.
Acorn, butternut and kabocha squash can be cut in half and filled with a delicious stuffing to provide the perfect centerpiece to any holiday table. The green and yellow striped delicata squash has sweet yellow flesh and a soft skin which can be eaten, eliminating the need for peeling. Spaghetti squash can be separated into spaghetti-like strands, making it an interesting addition to stews. And most familiar of all is pumpkin (baked, steamed or from a can), used in soups, stews, pies and even cookies!
Native to the Mediterranean region, arugula is a green leafy plant from the mustard family, also known as rocket. Arugula has a rich peppery taste, and is a good source of vitamins A and C, folate, potassium, magnesium, calcium and phytonutrients. It has been enjoyed the Italians and French for centuries and now is becoming popular in the US.
Arugula is most often used in salads, particularly in a mesclun or mixed green salad, along with other leaves such as dandelion, chervil, endive, frisee, and baby chard, lettuce, spinach and kale leaves.
In addition to its use in salads, it can be made into a pesto sauce, or sauted or steamed and added to pasta dishes.
This simple salad makes a light lunch or substantial side dish. Arugula becomes more peppery as it ages; baby arugula is mildly spicy while mature arugula packs a bigger bite.
1½ pounds French fingerling potatoes (or substitute other small, waxy potatoes such as Yukon Gold)
4 ounces arugula, plus a little salt
¼ cup extra virgin olive oil
2½ tablespoons red wine vinegar
1 medium shallot, peeled and quartered
⅓ teaspoon freshly ground black pepper
Place the potatoes in a large saucepan, add enough water to cover by an inch, add salt to taste, and bring to a boil. Cook until fork-tender, about 15 minutes; be careful not to overcook. Drain, chill quickly with ice or cold water and refrigerate until ready to use. The potatoes can be cooked a day ahead.
In a food processor or blender, combine the oil, vinegar, shallot, ¾ teaspoon salt and pepper. If no appliance is available, mince the shallot very fine and whisk the ingredients together, or shake them well in a screw top jar.
Slice the potatoes crosswise ¼ inch thick, leaving on the peel, and place in a large bowl. Add the arugula and most, but not all, of the dressing. Toss the dressing with the potatoes and arugula until they are lightly coated and flavorful, adding the remaining dressing if necessary. Arrange the salad on four salad plates, making sure a few slices of potato show on each plate, and serve.
This traditional “griddle dumpling” from Romagna is actually a stuffed Italian flatbread, similar to a calzone but stuffed with greens. This easy version uses whole-wheat pitas.
6 pieces whole-wheat pita bread
1½ teaspoons chopped garlic
¼ cup low-sodium vegetable broth
½ pound Swiss chard, beet greens, spinach, or savoy cabbage, or a mixture
½ pound bitter greens, such as arugula, radicchio, rapini, Chinese broccoli, mustard or turnip greens, or curly endive
¼ teaspoon salt, plus more to taste
1 freshly ground black pepper, to taste
Cut each pita bread in half and open to form a pocket. Wash, trim, and thinly slice the greens.
Place garlic, broth, greens, and ¼ teaspoon salt in a large, deep non-stick skillet. Bring to a boil, then cover, reduce heat to medium, and cook until tender. If any liquid remains, uncover and cook over high heat, stirring constantly, until it evaporates. Season with the salt and black pepper and set aside to cool.
Drain the greens and stuff inside the pita halves. Heat filled pitas on a hot, dry griddle or cast-iron pan over high heat, turning frequently, until hot and flecked with brown spots. Serve hot.
Black beans are small, black, shiny beans, packed with protein, fiber, iron, and various minerals, plus they are loaded with antioxidants. They have a delicious smoky flavor.
They can be purchased dried, in packets or from bulk bins, or precooked in cans. Canned beans are more convenient, and very little is lost nutritionally, so they are handy to keep in your pantry. Choose a brand which doesn’t add extra salt or other additives.
Black beans can be added to many different soups and stews. They can be used in burritos, served with rice, or as a topping for a baked potato. They can also be made into a tasty dip.
Mexican Black Bean Salad
This salad makes a handy lunch and leftovers are equally delicious the next day. For an especially quick meal, you can use a 15-ounce can of black beans, drained and rinsed. Enjoy the cilantro in this dish or substitute parsley if you prefer.
½ pound potatoes, peeled and diced (about 2 cups)
2 medium carrots, chopped (about 1 cup)
1 cup frozen corn
1½ cups cooked black beans
1 red bell pepper, chopped
6 radishes, thinly sliced
5 scallions, chopped
¾ cup medium-hot salsa
½ cup chopped fresh cilantro
½ cup low-sodium tomato juice
2 tablespoons juice from 1 lime
1 tablespoon olive oil
1 avocado, chopped into bite-sized pieces
In a medium saucepan, cook the potatoes in boiling water until nearly tender. Add the carrots and cook for 2 to 3 more minutes. Add the corn, stir, then pour the vegetables into a colander. Rinse under cold water to quickly cool the vegetables and stop the cooking process. Drain well.
Combine the black beans, red pepper, radishes and scallions in a medium serving bowl. Add the potatoes, carrots and corn.
Combine the salsa, cilantro, tomato juice, lime juice and olive oil in a medium bowl. Mix well and pour over the vegetables. Toss gently but thoroughly. Before serving, top with the avocado.
Easy Black bean dip
1 15-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked beans)
1 cup salsa (any variety)
1/2 teaspoon ground cumin
Combine beans and salsa in a food processor or blender and process until smooth. Add cumin. Serve with tortilla chips.
Of all the possible protein sources you could eat, tofu has to be the most versatile, and the healthiest. It is made from soybeans, and is high in protein, low in fat, and also contains good amounts of calcium and some B vitamins.
There are two main types of tofu, regular and silken tofu. Regular tofu comes floating in water in a small tub. It needs to be refrigerated and used within a few days. It is best used crumbled, sliced or diced, and can be marinated to absorb different flavors. It can be baked, fried, or added to soups, stews and curries.
Silken tofu has a creamier texture which blends particularly well, to make quiches, desserts, smoothies etc. It doesn’t hold its shape well, so doesn’t work so well sliced. It often comes vacuum packed and doesn’t need to be refrigerated. It keeps for several months.
There are hundreds of different recipes available, and even some whole cookbooks focusing just on tofu. Every style of cuisine can be recreated, so search vegetarian websites or buy a good cookbook, and enjoy the diversity of this nutritional powerhouse.