Sustainable Recipes
Caprese Baguette
A classic Italian caprese salad is reinvented into a bright-flavored caprese baguette. Tomatoes from the farmers' market and fresh mozzarella are accented by basil (straight from my herb garden) with a hint of lemon zest and olive oil on a French baguette. The result is a satisfying medley of flavors that’s quick and easy to enjoy.
1 serving
INGREDIENTS:
1 French baguette, halved lengthwise
4-5 fresh basil leaves (up to you)
1 heirloom tomato (or other tomato of your choice), sliced into 1/4″ slices
1/2 squeezed lemon
3 slices fresh mozzarella cheese
Extra-virgin olive oil
Kosher Salt and pepper
DIRECTIONS:
Drizzle olive oil inside both halves of the baguette. On the bottom half, layer basil leaves and tomatoes. Season tomatoes with salt, and lemon zest. Add mozzarella and top half of baguette.
1 serving
INGREDIENTS:
1 French baguette, halved lengthwise
4-5 fresh basil leaves (up to you)
1 heirloom tomato (or other tomato of your choice), sliced into 1/4″ slices
1/2 squeezed lemon
3 slices fresh mozzarella cheese
Extra-virgin olive oil
Kosher Salt and pepper
DIRECTIONS:
Drizzle olive oil inside both halves of the baguette. On the bottom half, layer basil leaves and tomatoes. Season tomatoes with salt, and lemon zest. Add mozzarella and top half of baguette.
SALADS
Salads are wonderful dishes to create. With just a few ingredients--usually no more than four--attractive accompaniments to a main dish can be produced. Or, by combining grains, nuts, fruit or cheese with vegetables you will have a well-balanced and nutritious main course.
There are a few points to remember when creating salads, the most important being that they are only ever as good as the ingredients used: if the vegetables are raw they need to be of excellent quality--firm to the touch and vivid in color.
A selection of good quality oils and vinegars is also essential. Olive oil is obligatory (the darker the color green, the less refined and fine in taste) and sesame, walnut, peanut and coconut oils are also excellent, though they should be used sparingly as they are very strong. Both oils and vinegars can be infused with peppercorns, bay leaves, large stems of rosemary or parsley. These need to be left to infuse for at least two weeks before use. It is easy and quick to do and far more economical than buying them ready-made.
To create tasty salad dressings which are also low in calories, the juice of limes, oranges, lemons, grapefruit and pineapple can be used. Raw vegetables and fresh herbs can also be added to a basic vinaigrette and blended, for example, spinach, watercress and tomatoes which will create dense colors and beautiful flavors. If a salad is made up of a lot of vegetables with a high water content, for example bean sprouts, tomatoes and cucumbers, be careful not to add too much salt or soy sauce as they draw out the juices from the vegetables. If using light, leafy vegetables, do not over-dress them as they will go limp. Add the dressing just before serving.
Nuts are great additions to salads, as well as being good provider of protein. To enhance their flavor, roast them in the oven until lightly golden in color, then add a small quantity of soy sauce, paprika, chili and crushed garlic. Toss together and roast for a few minutes. As they cool the soy sauce and spices will stick to the nuts, completely transforming their flavor.
Like any dish, salads to look attractive. The best way to achieve this is to combine cooked and raw vegetables, for example grilled peppers and onions, blanched broccoli, squash, french beans, and cauliflower and baby corn blanched in water to which a little turmeric has been added, turning them a vivid yellow color. The use of seaweed (especially arame) adds a dramatic contrast of color and taste, as does the use of fruit, either dried or fresh, cut into strips or sliced.
Salads, in conclusion, should be as vivid as you dare and the end result a rich fusion of colors, textures and tastes.
There are a few points to remember when creating salads, the most important being that they are only ever as good as the ingredients used: if the vegetables are raw they need to be of excellent quality--firm to the touch and vivid in color.
A selection of good quality oils and vinegars is also essential. Olive oil is obligatory (the darker the color green, the less refined and fine in taste) and sesame, walnut, peanut and coconut oils are also excellent, though they should be used sparingly as they are very strong. Both oils and vinegars can be infused with peppercorns, bay leaves, large stems of rosemary or parsley. These need to be left to infuse for at least two weeks before use. It is easy and quick to do and far more economical than buying them ready-made.
To create tasty salad dressings which are also low in calories, the juice of limes, oranges, lemons, grapefruit and pineapple can be used. Raw vegetables and fresh herbs can also be added to a basic vinaigrette and blended, for example, spinach, watercress and tomatoes which will create dense colors and beautiful flavors. If a salad is made up of a lot of vegetables with a high water content, for example bean sprouts, tomatoes and cucumbers, be careful not to add too much salt or soy sauce as they draw out the juices from the vegetables. If using light, leafy vegetables, do not over-dress them as they will go limp. Add the dressing just before serving.
Nuts are great additions to salads, as well as being good provider of protein. To enhance their flavor, roast them in the oven until lightly golden in color, then add a small quantity of soy sauce, paprika, chili and crushed garlic. Toss together and roast for a few minutes. As they cool the soy sauce and spices will stick to the nuts, completely transforming their flavor.
Like any dish, salads to look attractive. The best way to achieve this is to combine cooked and raw vegetables, for example grilled peppers and onions, blanched broccoli, squash, french beans, and cauliflower and baby corn blanched in water to which a little turmeric has been added, turning them a vivid yellow color. The use of seaweed (especially arame) adds a dramatic contrast of color and taste, as does the use of fruit, either dried or fresh, cut into strips or sliced.
Salads, in conclusion, should be as vivid as you dare and the end result a rich fusion of colors, textures and tastes.
Vietnamese Grilled Chicken Vermicelli Salad
By: Mary Ensch
Greens galore! A perfect meal for the summer! Using unique blends of herbs and spices means not having to rely on high-fat ingredients for a big flavor impact. The fresh flavors are guaranteed to awaken your senses and please your palate. Wash it down with a warm cup of tea!
1-2 serving(s)
INGREDIENTS:
Salad
1 boneless, skinless, chicken breast, trimmed (grain fed, cage-free*). You maybe also use tofu instead of chicken.
2 ounces rice noodles
4 bok choy leaves
1 baby cucumber thinly sliced
1/2 cup shredded cabbage or you can buy coleslaw mix
2 tablespoons fresh green onions
1 tablespoon finely chopped roasted peanuts
1/4 cup cilantro
1/4 cup baby arugula
1 teaspoon lime juice
1 tablespoon olive oil
1 teaspoon black pepper
1/2 teaspoon crushed basil
1 teaspoon fresh mint
Salad dressing
1 tablespoon toasted sesame seeds
1 tablespoon dark sesame oil
1/2 teaspoon ginger
1/2 teaspoon crushed red pepper or chili powder
2 tablespoons grapeseed oil or olive oil
1 teaspoon honey
1 teaspoon lite soy sauce
DIRECTIONS:
NOTES:
Click here to find a local farmer in your area that sells organic meat.
Greens galore! A perfect meal for the summer! Using unique blends of herbs and spices means not having to rely on high-fat ingredients for a big flavor impact. The fresh flavors are guaranteed to awaken your senses and please your palate. Wash it down with a warm cup of tea!
1-2 serving(s)
INGREDIENTS:
Salad
1 boneless, skinless, chicken breast, trimmed (grain fed, cage-free*). You maybe also use tofu instead of chicken.
2 ounces rice noodles
4 bok choy leaves
1 baby cucumber thinly sliced
1/2 cup shredded cabbage or you can buy coleslaw mix
2 tablespoons fresh green onions
1 tablespoon finely chopped roasted peanuts
1/4 cup cilantro
1/4 cup baby arugula
1 teaspoon lime juice
1 tablespoon olive oil
1 teaspoon black pepper
1/2 teaspoon crushed basil
1 teaspoon fresh mint
Salad dressing
1 tablespoon toasted sesame seeds
1 tablespoon dark sesame oil
1/2 teaspoon ginger
1/2 teaspoon crushed red pepper or chili powder
2 tablespoons grapeseed oil or olive oil
1 teaspoon honey
1 teaspoon lite soy sauce
DIRECTIONS:
- Mix dressing ingredients together and set aside.
- Bring water to boil, add pasta, remove after 3-4 minutes and strain in a colander.
- Sprinkle olive oil on bok choy (add a bit a brown sugar if you want a sweet taste) and broil until a little dark. It does not take long!
- Grill chicken with basil and black pepper on both sides until done. Cut into bite-size pieces.
- Add arugula, sliced cucumbers, shredded cabbage, and bok choy onto plate.
- Top with vermicelli.
- Arrange chicken on top of pasta.
- Garnish with lime juice, cilantro, green onions, mint and peanuts.
- Drizzle dressing over salad.
NOTES:
Click here to find a local farmer in your area that sells organic meat.
Baby Arugula and Gorgonzola Salad
By: Mary Ensch
Simply a sublime marriage of flavors and texture!
4 servings
INGREDIENTS:
Olive oil
100 grams of arugula leaves
3/4 cup whole wheat bread, thickly sliced, then cubed and made into croutons
*1 large red pepper, de-seeded and halved OR for a fruity taste replace peppers with 2 ripe pears
1 cup gorgonzola, cubed
1 tablespoon Parmesan, grated
Dressing:
Juice of 1 lemon
black pepper
DIRECTIONS:
Simply a sublime marriage of flavors and texture!
4 servings
INGREDIENTS:
Olive oil
100 grams of arugula leaves
3/4 cup whole wheat bread, thickly sliced, then cubed and made into croutons
*1 large red pepper, de-seeded and halved OR for a fruity taste replace peppers with 2 ripe pears
1 cup gorgonzola, cubed
1 tablespoon Parmesan, grated
Dressing:
Juice of 1 lemon
black pepper
DIRECTIONS:
- *Broil pepper halves until the skin begins to blacken and blister. Discard the seeds and skin and lice the pepper into strips. If you are going for the fruity taste, ditch the pepper and replace with two pears. Quarter pears, core and cut each quarter into two pieces.
- To make the croutons, trim crusts off the bread and cut into cubes. Place on a baking tray with olive oil, salt and 1 tablespoon of Parmesan cheese. Bake for 20 min in preheated oven at 375°F/175°C, turning occasionally until crisp and golden. Allow to cool before adding to the salad.
- In a bowl toss the arugula, peppers (or pears) and gorgonzola together. Sprinkle the croutons last if you picked pears over peppers. Dress with lemon juice and black pepper just before serving.
SOUPS
Soups come in multitude of guises: light and nutritious with delicately prepared vegetables tantalizing the taste buds just in time for the next course; thick, wholesome, earthy pots of steaming broth, blended and finished with fresh herbs, dairy products, alcohol, nuts or seeds; then, of course, the 'meal in itself' soup packed with goodness and laden with vegetables, pulses or grains that float in a richly flavored stock. Finally, there is the cold soup, fantastic for warm summer evenings or picnics in the sun, service ice-cold with croutons and a swirl of cream, yogurt or fresh herbs to garnish.
The key to creating good soups lies in the quality of the stock. As a rule use a mixture of vegetables, for example carrots, parsnips, peppers, leeks or celery, with a bayleaf and peppercorns. Bring it to boil and gently simmer for approximately forty-five minutes before straining. This will ensure a tasty stock suitable for any soup recipe. If time is precious and stock cubes are preferred, be selective as the quality varies tremendously according to the brand. Check the side of the packet for the listing of ingredients, and ensuring there is a minimal amount of salt. Many stock cubes have a very high percentage of salt which completely changes the balance of seasoning within the dish.
Soups are a true delight to produce and may be excelled at whether a complete novice or a superchef, drawing gasps of delight and surprise when served.
The key to creating good soups lies in the quality of the stock. As a rule use a mixture of vegetables, for example carrots, parsnips, peppers, leeks or celery, with a bayleaf and peppercorns. Bring it to boil and gently simmer for approximately forty-five minutes before straining. This will ensure a tasty stock suitable for any soup recipe. If time is precious and stock cubes are preferred, be selective as the quality varies tremendously according to the brand. Check the side of the packet for the listing of ingredients, and ensuring there is a minimal amount of salt. Many stock cubes have a very high percentage of salt which completely changes the balance of seasoning within the dish.
Soups are a true delight to produce and may be excelled at whether a complete novice or a superchef, drawing gasps of delight and surprise when served.
Sweet Potato and Coconut Soup
By: Jane Noraika
A flavorful twist to the traditional Potato Leek Soup!
4 servings
INGREDIENTS:
1 onion, finely chopped
Splash of sunflower oil
1 oz (25g) ginger root
2 teaspoons roasted and ground cumin seeds
1 small fresh red chili, finely chopped
1 lb 5 oz (600g) sweet potatoes, peeled and roughly chopped
14 fl oz (400ml) tin coconut milk
3 cups (750ml) vegetable stock
Juice of 1/2 lime
Salt and pepper to taste
Fresh coriander (cilantro) or chives to garnish
DIRECTIONS:
NOTES:
The best way to avoid your ginger root becoming moldy before you use it again is to store it in the freezer, not in the fridge. You can grate it from frozen as when you need it, and you will not need to peel the ginger.
A flavorful twist to the traditional Potato Leek Soup!
4 servings
INGREDIENTS:
1 onion, finely chopped
Splash of sunflower oil
1 oz (25g) ginger root
2 teaspoons roasted and ground cumin seeds
1 small fresh red chili, finely chopped
1 lb 5 oz (600g) sweet potatoes, peeled and roughly chopped
14 fl oz (400ml) tin coconut milk
3 cups (750ml) vegetable stock
Juice of 1/2 lime
Salt and pepper to taste
Fresh coriander (cilantro) or chives to garnish
DIRECTIONS:
- In a large saucepan fry the onion in the sunflower oil. Add the ginger, cumin and chili and cool until the onion is translucent. If the ginger causes the mixture to stick, reduce the heat.
- Add the sweet potato, coconut milk and stock, and cook until the potato is tender.
- Blend well until smooth. Add lime juice and season to taste. Serve garnished with fresh coriander (cilantro) or chives.
NOTES:
The best way to avoid your ginger root becoming moldy before you use it again is to store it in the freezer, not in the fridge. You can grate it from frozen as when you need it, and you will not need to peel the ginger.
Jerusalem Artichoke and Orange Soup
By: Jane Noraika
4 Servings
INGREDIENTS:
1/2 oz (12g) soya margarine
1 onion, finely chopped
1 stick celery, finely sliced
1 large carrot, grated
Fresh thyme and rosemary, pulled off the stalk and finely chopped
Juice and zest of 2 oranges
1lb 2 oz (500g) Jerusalem artichokes, peeled and chopped
Vegan cream or yogurt
DIRECTIONS:
NOTES:
Vegan cream and yogurt are wonderful low calorie alternatives to the real thing and can be found in most health food stores.
4 Servings
INGREDIENTS:
1/2 oz (12g) soya margarine
1 onion, finely chopped
1 stick celery, finely sliced
1 large carrot, grated
Fresh thyme and rosemary, pulled off the stalk and finely chopped
Juice and zest of 2 oranges
1lb 2 oz (500g) Jerusalem artichokes, peeled and chopped
Vegan cream or yogurt
DIRECTIONS:
- In a large saucepan melt the margarine with the onion, celery, carrot and fresh herbs. Cook until soft.
- Add the orange juice and zest plus the stock and the artichokes. Cook until the artichokes are soft.
- Blend the soup until it is completely smooth. Season with salt and pepper.
- Bring gently up to temperature then serve with a swirl of vegan cream or yogurt.
NOTES:
Vegan cream and yogurt are wonderful low calorie alternatives to the real thing and can be found in most health food stores.
