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Rainbow Grainbowl with Balsamic Maple Mustard Dressing

A flavoursome and filling main dish that serves 2.

Ingredients

For the grainbowl

2 carrots, grated
1/4 red cabbage, grated
1 parsnip, grated
1 red onion, finely shredded
1/4 cucumber, finely sliced
1/2 red pepper, finely sliced
1/2 yellow pepper, finely sliced
1 avocado, sliced
2 tbsp pumpkin seeds, toasted
1 cup cold leftover grains (e.g. spelt, buckwheat, rice, quinoa)
4 large handfuls salad greens (e.g. rocket, spinach, watercress)

For the dressing

1/4 cup balsamic vinegar
2 tbsp maple syrup
2 tbsp suitable-for-vegans Dijon Mustard

Method

1. Layer the base of a bowl with salad greens.
2. Top with the shredded and sliced vegetables, with the avocado and seeds on top.
3. Sprinkle grains over.
4. Mix all dressing ingredients. Serve with salad as desired.

Warm rye berry salad with baby arugula, and cranberries

The rye gives this dish some hearty chew. While intended as a side dish, the arugula holds up well. Some walnuts or chick peas would turn this salad into a light lunch.

Ingredients

3 cups of vegetable stock
1 cup of rye berries (whole grain rye)
1T of plant-only margarine
3 scallions, minced
1/4 cup of dried cranberries (sweetened with juice, preferably)
1t of dried thyme, rubbed
2 cups, packed, of baby arugula greens
1T of nutritional yeast
2T of olive oil
2t of lemon juice
Sea salt and black or cayenne pepper to taste

Directions

Bring the stock to a boil and add the rye berries.
Cover and simmer for 1 hour on low until the stock is absorbed.
Remove from heat, and let stand for 10 minutes.
Melt the margarine in a frying pan on medium high.
Add the scallions and thyme.
Saute for 2-3 minutes.
Add the rye and the cranberries and stir thoroughly to combine.
Remove from heat.
Add the arugula to a large bowl.
Mix the rye, cranberries and arugula together until well-combined and the arugula is lightly wilted.
Whisk together the olive oil, nutritional yeast and lemon juice.
Dress the salad, season to taste, and serve.

Warm tempeh and soft wheat salad with broccoli, red pepper and fresh raspberries

A warm fall salad with a variety of bold flavours, colours and textures. Rye berries will work in this dish as well; increase the cooking time to about 1 hour and add the tempeh after 15 minutes.

Ingredients

1/2 cup of soft wheat berries
2 cups of vegetable stock
1 ‘brick’ of pasteurized tempeh (250g) in 1/2″ cubes*
1/4t of coarse sea salt
1/4t of coarse salt
1 scallion, minced
1 red pepper, cored, seeded and cut in 1/2″ dice
2 cups of brocolli florets broken up in to about 1″ pieces
3T of cooking oil
1T of lemon juice
1T of agave nectar
2t of tamari
2T of nutritional yeast
1/2 cup of fresh raspberries, chopped**
Sea salt and black pepper to taste

Directions

In a pot with a lid, bring the stock to a light boil.
Add the wheat berries, the cubed tempeh, and the 1/4t of sea salt.
Cover, reduce to low and simmer 40-50 or until the water is absorbed and the wheat is soft. Add a little water if you start to run out of moisture.
When the wheat is done, in a frying pan, bring the oil to heat on high.
Add the sea salt and scallion and stir fry for 1 minutes.
Add the broccoli and red pepper and stir fry for 3-4 minutes.
Add the lemon, tamari and agave.
Stir to combine.
Add the tempeh, wheat and nutritional yeast.
Stir to combine and remove from heat.
Add the nutritional yeast.
Stir to combine.
Season to taste.
Plate and garnish with the chopped raspberries.

*Make sure to use pasteurized tempeh or to pasteurize your tempeh separately before preparing it using this recipe. Tempeh from a standard grocery store will often be pasteurized, but be sure to check the label. The recipe requires cooking longer than the time normally required for pasteurization, but better safe than sorry.

Rye and baby kale salad with sun-dried tomatoes, clementines and kalamata olives

A simple fall salad that relies on a combination of basic ingredients for its bright colours and flavours.

3 cups of vegetable stock
1/4t of sea salt
1 cup of rye berries
2T of sun-dried tomatoes minced
1t of dried thyme, rubbed
1t of tamari
2T of olive oil
2t of lemon juice
2T of nutritional yeast
1 scallion minced (reserve 2-3″ of green reserved for garnish)
3 cups of baby kale greens
1 clementine, peeled and segmented, pith removed
2T of kalamata olives, chopped
Sea salt and black pepper to taste

Bring the stock to a boil in a pan with a lid and add the rye berries.
Cover and simmer for 1 hour on low until the stock is absorbed.
Remove from heat and add the sun-dried tomatoes, scallions, thyme, tamari and nutritional yeast and stir to combine.
Let stand 5 minutes to cool.
Add the baby kale greens and stir to combine.
Let stand 5 minutes to wilt.
Whisk the olive oil and lemon juice and dress the salad.
Season to taste.
Plate the rye and kale.
Add the clementine, then the olives, then the scallion for garnish.

Potato and kasha salad with mushrooms and kale

A simple warm salad good as a side dish. For a light lunch, throw in some walnuts, pepitas or cashews, or clementines with kalamata olives. This recipe makes a fair amount.

5T of olive oil divided : 2T/1T/2T
3/4t of coarse sea salt, divided 1/4t and 1/2t
2 cups of kale, chopped
2 cups of cremini or button mushrooms, stemmed and thinly sliced
2 cups of white or yellow potatoes in 1/2″ dice
2 cups of vegetable stock
1T of arrowroot powder whisked in 2T of water
1T of garlic, minced
1 cup of kasha
1T of lemon juice
2T of nutritional yeast
1t of dried thyme, rubbed
Sea salt and black pepper to taste

First, start the vegetables; then make the kasha.
Preheat the oven to 400F.
Whisk together 2T of olive oil and 1/2t of sea salt.
Dress the kale, mushrooms and potatoes and toss until well-combined.
Oven roast in a pan with sides until the vegetables are lightly browned (about 40 minutes), stirring occasionally. Ovens vary; use the colour as your guide.
When the vegetables are about half way through their roasting, whisk the arrowroot with the water.
Toss the kasha in the solution.
Bring 1T of cooking oil to heat on medium-high in a pan with a lid.
Add the sea salt and the garlic and saute for 1 minute.
Add the kasha to pan and stir fry the kasha for 2-3 minutes until lightly browned.
Add the stock.
Reduce heat to low, cover and simmer until the stock is absorbed (perhaps 10-15 minutes).
Whisk together 2T of olive oil, the nutritional yeast, lemon juice and the thyme.
When the water has been absorbed, dress the kasha, remove from heat and set aside 5 minutes to cool.
Toss with the roasted vegetables until well-combined.
Season to taste.

Roasted fennel and red pepper with chives, dill and nutritional yeast

A simple warm salad of roasted vegetables and fresh herbs — a good dinner side dish or as a complement to pilaf or other ‘grains and greens’ style salads. Add a little lemon juice, black olives or both to broaden out the flavour.

Ingredients

2T of olive oil, divided
1 fennel bulb
1 red pepper
1/4t of coarse sea salt
1/4 cup of nutritional yeast
1T of fresh dill, minced
1T of fresh chives, minced
Black pepper and sea salt to taste

Directions

Preheat the oven to 375F.
Trim the fennel bulb to remove fronds and core
Slice the bulb into quarters.
Lightly oil the whole pepper and the fennel with 1T of oil and sea salt.
Roast the red pepper until lightly charred.
Remove from the pan and set aside to cool until the fennel is done.
Roast the fennel until it starts to brown at the edges (about 45m). Ovens vary; use the colour as your guide.
When done, remove the fennel, and let cool while you peel, core, see and coarsely chop the pepper.
Coarsely chop the fennel.
Toss the fennel, red pepper, herbs, remaining 1T of oil and nutritional yeast until well combined.
Season to taste.

Red chard, wild rice salad with red pepper, parsley, mushrooms and almonds

A darkly coloured, but brightly flavoured salad that combines a number of textures. Shown here with sliced tofu in a simple peanut sauce.

Ingredients

1t coarse sea salt divided in quarters
2T of cooking oil, divided
2T of olive oil
2T of lemon, divided
2 cups vegetable stock
1 cup wild rice
1 large red pepper, cored, 1/2″ slices
3 scallions, minced (reserve 3-4″ of green for garnish)
1T fresh garlic, minced
100g cremini mushrooms, 1/4″ slices
1/4 cup of slivered almonds
2T tamari, divided
1T of balsamic vinegar
1/4 cup nutritional yeast
4 cups packed red chard
1 cup packed flat leaf parsley (reserve a few leaves for garnish)

Directions

In a pan with a lid, bring the stock and 1/4t of sea salt to a light boil.
Add the wild rice, cover and simmer on low until all the stock is absorbed (about 45 minutes).
While the wild rice cooks, make the rest of the salad.
Stem the chard leaves, tear the leaves and trim and dice the stems (1/2″ dice).
Chop the parsley coarsely.
Toss in a large bowl.
In a frying pan, bring 1T of cooking oil to heat on medium-high with 1/4t of sea salt.
Saute the red pepper for 3-5 minutes (until it’s a nice bright red).
Deglaze the pan with lemon juice and add the red pepper to the chard and parsley.
Toss to combine.
Bring the remaining 1T of cooking oil to heat on medium-high with 1/4t of sea salt.
Saute the scallions for 2 minutes.
Add the garlic and saute for 1 minute.
Add the mushrooms and saute for 5 minutes.
Add the almonds, tamari and garlic, reduce heat to medium and cook for another 5 minutes or until the pan is starting to dry but still moist.
Remove from heat, add the nutritional yeast.
Toss to combine.
Add the mushrooms to the chard and parsley.
Toss to combine.
When the wild rice is cooked, add it to the bowl.
Toss to combine.
Whisk 2T of olive oil, 1T of lemon juice, 1T of tamari and 1/4t of coarse sea salt.
Dress the salad and serve garnished with a little sliced scallion green and parsley.

Red kale, kamut and wild rice salad

With sun-dried tomatoes and pumpkin seeds, this salad offers a lot of texture, colour, and nutrition — either as a side dish or a light lunch. Kamut is a relative of wheat. Similar in some respect to orzo, it plumps up when cooked.

Ingredients

3 cups vegetable stock
1/4t coarse sea salt
2/3 cup kamut
1/3 cup wild rice
2T sun-dried tomatoes, diced
4 cups packed red kale, stemmed and coarsely chopped
1/4 cup pepitas (pumpkin seeds)
2T olive oil
1T lemon juice
2T nutritional yeast
Sea salt and black pepper to taste

Directions

Bring the stock and the sea salt to a light boil in a small sauce pan with a lid.
Add the kamut, cover and simmer on low for 15 minutes.*
Add the wild rice, cover and simmer for another 45 minutes or until the moisture has been absorbed.
Remove from heat.
Add the remaining ingredients except for the nutritional yeast.
Stir until until well-combined.
Cover and let stand 10 minutes to wilt the kale.
Toss with nutritional yeast, season to taste and serve.

*If you prefer, soak the kamut overnight, and then just cook the kamut and wild rice together, reducing the stock to 2 1/2 cups.

Roasted potato, mushroom and arugula salad with balsamic vinaigrette

A simple salad with a rich, dark flavour.

Ingredients

1T cooking oil
1/4t coarse sea salt
1 cup diced white potatoes in 1/2″ dice
1/2 cup sliced cremini mushrooms
1 scallion, minced
1t fresh garlic, minced
2T olive oil
2t balsamic vinegar
1/2t prepared mustard
1t nutritional yeast
2 cups packed arugula
Sea salt and black pepper to taste

Directions

Preheat the oven to 450F.
Toss the potatoes, mushrooms, scallions and garlic with the cooking oil and sea salt.
Roast until the potatoes are fork tender on the middle rack in a lightly oiled baking sheet (approximately 20-30 minutes). Ovens vary; use the colour and texture of the potatoes as your guide.
When done, remove the potatoes and mushrooms from the oven and set aside.
Whisk the olive oil, vinegar, mustard and yeast until emulsified.
Toss with the arugula.
Toss the potatoes and mushrooms with the arugula.
Let stand 10 minutes to wilt the arugula.
Season to taste and serve.

Mushroom, sun-dried tomato and cauliflower orzo salad with red leaf lettuce

A mostly raw side salad for four. Add lentils and/or replace the red leaf lettuce with kale or even red chard
for a light lunch.

Ingredients

For the cauliflower
4 cups cauliflower finely chopped
1/2 cup pickling vinegar
1T coarse sea salt
1 spring kombu
1T olive oil
1/2t dried ground turmeric
2T sesame seed butter
1T apple cider vinegar
1T fresh garlic, minced
1/4 cup nutritional yeast
3 cups packed torn red lettuce leaves
Sea salt and black pepper to taste

For the mushrooms and sun-dried tomatoes
2T cooking oil
1/4t coarse sea salt
4 scallions, minced (reserve about 6″ green for garnish)
1t dried oregano, rubbed
1/2t dried thyme, rubbed
1T fresh garlic, minced
8 cremini mushrooms (about 1/4 pound) stemmed and thinly sliced (1/8″)
1T lemon juice
1/2T tamari
1/2 cup sun-dried tomatoes minced (dehydrated, not the kind packed in oil)
Sea salt and black pepper to taste
1T black sesame seeds

Directions

Make the cauliflower first, then the mushrooms.
Trim and mince the cauliflower in pieces that are roughly 1/4″ x 1/2″ (like orzo), but don’t mince.
If you like, save a thin slice of cauliflower floret for additional garnish.
Combine the sea salt, kombu and vinegar.
Toss the cauliflower, cover and let stand at least 2 hours to pickle stirring here and there, longer if you can.
Drain the cauliflower and remove the kombu.
Whisk the oil and turmeric together first, then the cider vinegar, garlic, and sesame seed butter.
Dress the cauliflower, and toss in the nutritional yeast until well-combined.
Let stand at least 30 minutes, and then start the mushrooms.
In a frying pan with a lid, bring the oil and coarse seasalt to heat on medium high.
Add the scallion and green herbs and saute for 2 minutes.
Add the garlic and saute for another minute.
Add the mushrooms and saute for 5-7 minutes until the pan starts to brown.
Add the lemon juice and tamari.
Deglaze the pan.
Add the sun-dried tomatoes.
Reduce heat to low, cover and simmer for 10-15 minutes until the mushrooms are a rich brown and the
sun-dried tomatoes, rehydrated.
Season to taste.
Toss the lettuce with the cauliflower.
Season to taste.
Turn the cauliflower out into a bowl for serving.
Top with the mushrooms and sun-dried tomato mixture.
Garnish with scallions and sesame seeds and serve.