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Sesame Ginger Tofu & Veggie Stirfry

Stir fry is a once-a-week staple in my household because it is so easy, filling, tasty, and I'm a sucker for colourful dishes! If you’re new to cooking with tofu, this is a great first recipe to experiment with! Tofu really has no distinct taste, so it’ll absorb the flavours you’re cooking with, making it a super versatile ingredient. What is tofu anyway? Tofu is made from the milk of soybeans (a legume plant). Soybeans are a high quality, complete source of plant-based protein - 1/2 cup of firm tofu (~85g) contains 15 grams of protein. Either calcium sulphate or magnesium chloride salts (AKA coagulants) are added to the soy milk. These coagulants do the same job that rennet does for cheese - make it curdle. The curds are...

Sophia's Blended Lentil Pasta Sauce

*Student Guest Post* As a nutrition student, I’m constantly reminded about the health benefits of pulses. They are a great source of fibre, protein, iron, zinc, magnesium, folate, and B vitamins. Pulses have been shown to reduce risk of heart disease and improve digestive health, and the protein and fibre in pulses help with appetite management and weight loss. Yet, I have a secret - I don’t really like the taste of lentils! I really wanted to create a recipe with lentils, where I could hide the taste and texture, but still benefit from the health qualities of lentils. Too good to be true? I put it to the test! I decided to try incorporating lentils into a basic pasta sauce with vegetables, herbs, and tomatoes. I pureed the...

Vegan Red Lentil and Spinach Dal

This year, the United Nations deamed 2016 the International Year of Pulses - good news for Canadian pulse growers and for Canadian citizens! Pulses (dried beans, peas, and lentils) are wonderfully sustainable crops because they increase soil microbial activity and boost soil nutrients in diverse ways than other crops, so they’re great to have on rotation, no genetic modification necessary. Nutritionally, pulses are rich in folate, zinc, magnesium, and fibre and provide a great, vegetarian source of iron and protein. Economically, pulses are inexpensive and shelf-stable. A win-win for everyone! Traditionally, Dal contains an abundance of phytochemical-rich herbs and spices, with beneficial antioxidant capacity preventing the breakdown...

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