Conscious Cooking: A Curation of Plant-based Eats

Conscious Cooking: A Curation of Plant-based Eats

Recipes

Conscious Cooking: A Curation of Plant-based Eats

 

In the spirit of Kardish Health Food Centre's dedication to promoting a healthier and sustainable community through natural and wholesome foods, delve into these nutritious, eco-friendly meals that cater to both the body's needs and the planet's well-being. Featuring three easy-to-make recipes - an Eco-Friendly Stir-Fry, Simple Seasonal Veggie Pasta, and Sweet Potato and Black Bean Burgers - this collection is designed to inspire a more sustainable and health-conscious lifestyle.


 

Planet-Friendly Pan Delight: The Veggie Tofu stirfry

Plant-based Pan Stir-Fry

Health Benefits:

This stir-fry is packed with a variety of vegetables, making it rich in vitamins, minerals, and antioxidants that support overall health. Tofu is a great source of plant-based protein and contains all nine essential amino acids. It's also a good source of iron and calcium. Cooking with extra virgin olive oil adds healthy fats, which are essential for nutrient absorption.

Ingredients:

  • 2 cups of mixed vegetables (broccoli, bell peppers, snap peas, carrots)
  • 1 block of tofu, pressed and cubed
  • 2 tbsp soy sauce or coconut aminos
  • 1 tbsp extra virgin olive
    oil or sesame oil
  • 2 cloves garlic, minced
  • 1 tsp ginger, grated
  • Rice or noodles, for serving

Instructions:

  1. Heat oil in a large skillet or wok over medium-high heat. Add garlic and ginger; sauté for 30 seconds.
  2. Add the cubed tofu to the skillet. Cook until golden brown on all sides, then remove tofu and set aside.
  3. In the same skillet, add more oil if needed, and stir-fry the mixed vegetables until tender-crisp.
  4. Return the tofu to the skillet, add soy sauce, and toss everything together. Serve over rice or noodles.

 

Simple Seasonal Veggie PastaHealth Benefits:This dish is a fantastic source of vitamins and minerals, thanks to the variety of seasonal vegetables used. It's high in dietary fiber, which is beneficial for gut health, and the olive oil provides healthy fats that are good for heart health. Using whole grain pasta can add an extra fiber and nutrient boost.Ingredients:2 cups of your favorite pasta3 cups mixed seasonal vegetables (e.g., asparagus, spinach, peas)1/4 cup olive oil2 cloves garlic, mincedSalt and pepper to tasteFresh basil for garnishInstructions:Cook pasta according to package instructions; drain and set aside.In a large pan, heat olive oil over medium heat. Add garlic and sauté for 1 minute. Add the mixed vegetables, cooking until just tender.Toss the cooked pasta with the sautéed vegetables. Season with salt and pepper.Garnish with fresh basil and serve warm.

Simple Seasonal Veggie Pasta

Health Benefits:

This dish is a fantastic source of vitamins and minerals, thanks to the variety of seasonal vegetables used. It's high in dietary fibre, which is beneficial for gut health, and the extra virgin olive oil provides healthy fats that are good for heart health. Using whole grain pasta can add an extra fibre and nutrient boost.

Ingredients:

  • 2 cups of your favourite pasta
  • 3 cups mixed seasonal vegetables (e.g., asparagus, spinach, peas)
  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh basil for garnish

Instructions:

  1. Cook pasta according to package instructions; drain and set aside.
  2. In a large pan, heat extra virgin olive oil over medium heat. Add garlic and sauté for 1 minute. Add the mixed vegetables, cooking until just tender.
  3. Toss the cooked pasta with the sautéed vegetables. Season with salt and pepper.
  4. Garnish with fresh basil and serve warm.

 

Sweet Potato & Black Bean Burger

Sweet Potato and Black Bean Burgers

Health Benefits:

Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A, supporting eye health and immunity. Black beans are an excellent source of plant-based protein and fibre, contributing to feeling full and satisfied while promoting good digestive health. These burgers are a heart-healthy alternative to traditional meat burgers, with less saturated fat and more essential nutrients.

Ingredients:

  • 2 large sweet potatoes, cooked and mashed
  • 1 can (15 oz) black beans, drained and mashed
  • 1 tsp cumin
  • 1/2 tsp paprika
  • Salt and pepper to taste
  • 1 cup breadcrumbs
  • 2 tbsp extra virgin olive oil, for cooking

Instructions:

  1. In a large bowl, mix together the mashed sweet potatoes, mashed black beans, cumin, paprika, salt, pepper, and breadcrumbs until well combined. Form into burger patties.
  2. Heat extra virgin olive oil in a large skillet over medium heat. Cook the patties for 4-5 minutes on each side, or until golden and crispy.
  3. Serve on whole grain buns with your favourite toppings.

 

We invite our readers to explore the profound connection between their dietary choices and the well-being of both themselves and the planet. By choosing these eco-friendly meals, we embrace the power of natural foods in enhancing our health, all while making a positive impact on the environment. Each dish shows the richness and versatility of plant-based cooking, offering a pathway to a more vibrant, healthful, and environmentally conscious lifestyle.