As with most cruciferous vegetables, one of the best ways to cook them in order to intensify their subtle flavor, and create an easy but “sophisticated” crowd-pleaser, is to roast them in dry heat. The end result will be cauliflower that tastes nutty and lightly sweet. This is a sure way to get children to eat an extra heaping of finger licking good veggies.
Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
……………………………………………………
Makes: 4 – 6 servings
Ingredients
1 large head of cauliflower
3 Tablespoons extra-virgin olive oil
3 garlic cloves, minced
Juice and zest of ½ lime
½ teaspoon cumin powder
¼ teaspoon onion powder
1 teaspoon paprika powder
½ cup chopped fresh parsley
Sea Salt
Freshly ground peppercorns
Directions
Wash the cauliflower under running water and shake off excess water. Remove the outer leaves from the cauliflower stem. If necessary, cut the extra stalk off to ensure the crown can sit evenly on your cutting board. Cut the crown in half and then cut each half in quarters. You find that some florets will become loose. That’s fine, add them to a mixing bowl. Using the tip of your knife remove the florets from the stem and add to the mixing bowl.
Line a baking sheet with parchment paper and preheat your oven to 425˚F.
In a small bowl whisk together the olive oil, minced garlic, lime juice and zest, parsley, cumin, paprika, and onion powder until combined well.
Pour the mixture over the cauliflower and lightly toss until evenly covered with seasoning.
Place the cauliflower on the baking sheet in a single layer. Be sure to leave enough space between each floret to ensure even roasting.
Roast for 15 – 20 minutes or until the florets are golden brown and crispy on the edges.
For more information on holistic nutrition visit savory-vitality.com or Email:
Shake up the flavour of traditional cod fish cakes by adding fresh salmon. Serve with tartar sauce and lemon wedges or slices. Better yet, do it Bermuda style – sandwich them inside a warm hot cross bun!
Prep time: 20 min • Chill Time: 30 min • Cook Time: 40 mins
Makes: 6 servings
Crispy and golden brown on the outside and moist and delicate on the inside, salmon & cod fish cakes, served along with a fresh garden salad, are a delicious and light favourite for Spring.
Ingredients
6 large potatoes, cut into wedges
8 Tablespoons butter
1 lb salmon fillet, skin removed
1 lb cod fish
Pinch of McCormick Grill Mates Montreal Chicken Seasoning
1 small sweet onion, or Bermuda onion, finely chopped
1 tablespoon fresh parsley, finely chopped
1 tablespoon fresh chives, finely chopped
1 tablespoon fresh dill, finely chopped
3 garlic cloves, minced
Salt & freshly ground black pepper
Flour, for dredging
Oil, for frying
Lemon slices, for garnish, if desired
Directions
Soak cod fish overnight. Drain and rinse with fresh water. Refill pot with water and cook on medium-high heat on stove top. Drain water and flake fish.
Add potatoes to a large pot of slightly salted water. Bring to boil. Reduce heat and cook until potatoes are tender; about 15-20 minutes. Drain potatoes and mash thoroughly. Add 4 tablespoons butter and season with salt and pepper.
Season salmon with a pinch of McCormick Grill Mates Montreal Chicken Seasoning and broil, turning once, until cooked; about 3-4 minutes each side. Remove from oven and flake into chunks.
In a saute pan, add the remaining butter, chopped onion, chives, dill, parsley and garlic. Saute until onion in translucent. Add to potato mixture. Gently stir in flaked fish. Cover and chill 30 minutes in the refrigerator.
Remove fish cake mixture from fridge. Form cakes, dredge lightly in flour and shake off any excess. Heat oil in skillet and fry cakes for 3 to 4 minutes on each side until golden brown. Drain on paper towels.
Serve with tartar or dill sauce, and sliced lemon.
A moist, sweet cake studded with cherries. No pitting required. This no fuss recipe uses Musselman’s® Cherry Pie Filling so it’s easy to make. Enjoy served warm or cooled.
Cook time: 40 mins • Servings: 12
Musselman’s Cherry Pie Filling– Pasteurized – Gluten Free – Kosher
Ingredients
3 eggs, beaten
1 cup sugar
¾ cup cooking oil
1 ¾ cups all-purpose flour
3 teaspoons baking powder
½ teaspoon vanilla
1 dash salt
1 21-ounce can MUSSELMAN’S® Cherry Pie Filling
1 Tablespoon sugar
½ teaspoon ground cinnamon
Instructions
Preheat oven to 350°F.
Beat together eggs, sugar, oil, flour, baking powder, vanilla and salt. Spread 2/3 of the batter into a greased 13×9-inch baking pan.
Spread MUSSELMAN’S® Cherry Pie Filling on top of batter. Drop the remaining batter by spoonfuls on top of the pie filling layer.
Stir together the sugar and the cinnamon. Sprinkle over top of cake. Bake for 40 minutes or until a toothpick inserted near the center comes out clean.
Visit Musselman’s website for more great recipes your family and friends will love.
Instead of the traditional sautéed cabbage, I decided to add a few spices to create a twist in flavor and add additional health benefits. Fennel seeds add a sweet smell and taste, while cumin seeds add earthiness and mustard seeds add a light spicy pungent flavor. To aid in health, the highly revered turmeric known for its anti-inflammatory properties was added to this spice mix changing the cabbage to a yellow color.
Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
……………………………………………………
Makes: 6 -8 servings
Ingredients
2 Tablespoons extra-virgin olive oil
½ teaspoon fennel seeds
¼ teaspoon cumin seeds
¼ teaspoon black mustard seeds
1 medium sweet onion, sauté sliced
3 large cloves of garlic, minced
½ teaspoon turmeric powder
1 large carrot, julienne
1 medium savoy cabbage head (1 – 1.5 lbs.), regular green and/or red can be substituted
½ cup lightly roasted cashews
Sea Salt
Cayenne Pepper
Directions
Remove coarse outer leaves of the cabbage. Cut in half then quarters to remove the core. Cut each quarter into fine shreds – or use a food processor, if available, to make things easier.
Heat the oil in a large stainless steel or cast-iron pan over a medium heat. When the oil begins to shimmer, toast the fennel, cumin and mustard seeds. When the mustard seeds begin to pop add the onion and garlic and sauté until the onion is translucent; approx. 3 -4 minutes.
Once the onions are cooked add the julienne carrots, turmeric, and a sprinkle of sea salt into the mixture and stir for another minute.
Add the cabbage to the pan with 3 – 4 tablespoons of water to prevent sticking and stir to evenly combine for a minute or two. Then cover the pan to allow the cabbage to steam. Lower the heat and cook for another 7 – 10 minutes or until the cabbage has cooked down to desired texture. (I personally like to have a little bit a crunch left in the cabbage). Taste the mixture and adjust seasonings if necessary with additional sea salt and cayenne. Stir in the lightly roasted cashews and serve!
For more information on holistic nutrition visit savory-vitality.com or Email:
Stuffed with ground turkey, this recipe is a leaner, healthier take on traditional beef or sausage stuffed cabbage rolls. Serve alongside mashed potatoes or cauliflower for a delicious family meal.
Makes: 8 servings (2 rolls per serving)
Prep. time: 25 mins • Cook time: 1 hour 20 mins
Ingredients For the rolls:
1 pound lean ground turkey
16 leaves cabbage
1 cup water
1/2 cup long grain rice, uncooked
2 tablespoons olive oil
1/4 cup finely chopped white or yellow onion
1 clove finely chopped garlic
1 egg, beaten
2 cups carrots, julienne
For the sauce:
1 1/4 teaspoons salt
1 1/4 teaspoons ground black pepper
1 (15-ounce) can tomato sauce
2 tablespoons tomato paste
1 teaspoon Worcestershire sauce
1 teaspoon paprika
2 teaspoons lemon juice
2 tablespoons honey
1/2 teaspoon dried Italian Seasoning
Directions
In a pot, bring 1 cup water and rice to a boil. Reduce heat to low, cover and simmer for 20 minutes, or until rice is tender. Set aside.
Bring a pot of salted water to a boil over high heat. Boil cabbage leaves for 2 minutes, or just until tender. Remove, drain leaves and set aside.
In a separate bowl, whisk together the ingredients for the sauce — tomato sauce, honey, spices, lemon juice, tomato paste, Worcestershire sauce, and salt and pepper.
Heat oil in a skillet over medium heat. Add turkey and onion and cook until turkey is browned and onion is tender. Add garlic; stir and cook for another minute. Transfer mixture to a bowl and allow to cool slightly. Mix in cooked rice, egg and half the sauce.
Preheat oven to 350°F. Butter a 9×13-inch casserole dish. Sprinkle carrots evenly over the bottom of casserole dish.
Scoop about 2–3 tablespoons of the ground turkey mix into the center of each cabbage leaf. Roll up the leaves, tucking in the ends. Place cabbage rolls seam side down in the casserole dish on top of the carrots. Pour sauce over the rolls and cover.
Place casserole dish in oven and bake for 45 minutes. Remove cover and continue to bake for another 15 minutes. Remove from oven and allow to cool for 5 minutes. Serve with pan juice and carrots.
Who doesn’t love noodles, peanut butter, broccoli and tofu? Great ingredient collaboration for any meatless dinner night. Fried tofu worrying you? Not to worry, the marinating process will cook out all the excess unwanted fat. This dish is great for leftovers or a home-prepared lunch to take along to work the next day.
Recipe from Ishmir Savory
Vegan Chef & Holistic Nutrition Health Coach
……………………………………………………
Makes: 4 – 6 servings
Wholesome ingredients – broccoli, carrots, red pepper, tofu, soba noodles, scallions, ginger, lime and herbs.
Ingredients
1 (12 ounce) package extra-firm tofu, cut into 1-inch dice
1 ½ – 2 cups of extra-virgin coconut oil for deep frying
1 Tablespoon plus 2 teaspoons Tamari
2 Tablespoons fresh ginger juice
1 broccoli crown cut in bite size florets
2 carrots, peeled and cut into matchsticks
1 (8 ounce) package of soba noodles
2 teaspoons sesame oil
½ cucumber, peeled, seeded and julienne
½ small red bell pepper, julienne
2 – 3 scallion (green) tops sliced on the diagonal
½ cup natural 100% peanut butter
¼ cup brown rice vinegar or 3 Tablespoons apple cider vinegar
1 Tablespoon maple syrup
½ fresh lime zest
1 fresh lime juiced
2 handfuls of fresh cilantro
Directions
To prepare the tofu, remove packaging and drain all the excess water. Wrap the tofu block in a paper towel and lightly squeeze to remove as much moisture as possible without breaking the block. Once most of moisture has been removed, cut the tofu into 1-inch cubes.
Melt the coconut oil in a medium sauce pot on medium-high and bring up to temperature. Once oil is shimmering place enough tofu in the pot so the tofu can cook evenly. Do not overcrowd. Allow to fry for 2 -3 minutes until lightly browned. Turn over using a spatula and cook and lightly brown on other side. Once cooked remove from the oil and allow to drain on paper towel or a brown paper bag. Repeat the process until all tofu cubes are cooked. Set aside and allow cooling.
Place the prepared tofu in a pot and add enough water just to cover the tofu. Then add 1 tablespoon of the tamari and 1 tablespoon of the freshly squeezed ginger juice and bring to a simmer. Allow to simmer for 15 minutes. This procedure will marinate the tofu and allow the excess coconut oil absorbed from deep-frying to cook out of the tofu. Strain the excess marinating liquid out of the tofu.
Fill another pot with water and bring up to boil and then add salt. Fill a separate bowl half full of water, ice and a little salt. Once the water is boiling add the matchstick carrots for 30 seconds to a minute and then remove with a slotted spoon and add to the ice-cool water to stop the cooking process. Repeat the same procedure for the cut broccoli florets.
In the same salted boiling water cook the noodles according to the package direction. Drain and rinse under cool water and then mix in the sesame oil on the cooked noodles to prevent them from sticking together and set aside.
To make the sauce add the peanut butter, vinegar, maple syrup, the remaining tablespoon of freshly squeezed ginger juice, remaining 2 teaspoons of tamari, juice of the lime, it’s zest, and cilantro in blender to food processor. Blend until smooth and creamy, adding 3 to 4 tablespoons of warm water to thin, if necessary.
In a mixing bowl, toss together noodles, cucumber, bell pepper, carrot, and peanut butter sauce. To serve, garnish with cilantro leaves and/ or sesame seeds!
Tip: If you are not consuming in one meal sitting, mix only what you intend on eating. Pack away remainder of the sauce in a separate container and mix with the noodle/ vegetable mixture when ready to eat again to prevent drying out.
For more information on holistic nutrition visit savory-vitality.com or Email:
For the rolls:
