Extra virgin olive oil: The full-bodied, first press without chemicals or heat is the best. All other types are poorer quality and can be lighter in flavour. Contains natural beta sistosterol, vitamin E, and other anti-oxidants. Does not need refrigeration. Found in supermarkets or natural food stores.
Flax oil: A great source of essential omega 3 fatty acids for vegans or others who don’t eat fish. Available in natural food stores, the best and richest form is cold pressed. The container should be dark to minimize light peroxidation. Look for the expiry date and always refrigerate, or freeze for longer periods. Cold-pressed oils should not be heated excessively, and are best used with salads, and on cooked vegetables or grains. The wonderful flax oil dressing included here goes particularly well with green salads composed of young greens such as mustard greens, kale, Dutch endive, French sorrel and watercress—sliced match-stick thin.
Optional:
Place ingredients in blender. Puree until smooth. Cover and refrigerate for up to one week. Makes about ¾ cup. Olive or canola oil can be substituted for the flax oil. To make a herb dressing, add 2 tbsp chopped fresh or 1 tsp dried herbs.
From Tanya’s Kitchen:
A very colourful salad and a zingy dressing. If you don’t have dried cranberries, try fresh ones, thinly sliced.
Salad:
Dressing:
Serves 8 -10. Per serving (1/9 of the recipe): calories: 159; protein: 2.7g; fat 12.4g; carbohydrates: 15g; fibre: 3.5g.
The ginger in this dressing gives this old favourite a new taste sensation.
Cole slaw:
Dressing:
(Note: This dressing tastes best after being kept in the fridge for a day or two to allow the ginger flavour to become more distinct.) Serves 8. Per serving (1/8 of recipe): calories: 157; protein: 6.3g; fat: 7.3g; carbohydrates: 19g; fibre: 4.4g.
Here’s a novel salad that’s fun to use as an appetizer. Seaweeds supply minerals such as iron, calcium and magnesium. To pickle ginger, slice it very thinly and place it in hot seasoned rice vinegar for at least two hours. Allow to cool and refrigerate. It turns a delicate pink colour.
In a 2-to-3-quart pan, rinse rice with water until water runs clear; drain. Add 1-1/2 cups water to rice. Cover; bring to a boil over high heat. Reduce heat to low and cook for ten minutes.
Sprinkle carrots over rice. Cook, covered, until rice is tender to bite—about five minutes. Stir vinegar into rice and spread out in a 10 x 15 inch pan. Turn rice often with a wide spatula, then let cool. Mix cucumber and onion with rice. If making ahead, cover for up to three hours.
Divide the sushi rice among five or six lettuce-lined plates. Spoon the rice on nori or lettuce, add condiments to taste, and wrap to eat.
Condiments:
Avocado, peeled, pitted, sliced and dipped in flavoured rice vinegar; your favourite sprouts; bite-sized asparagus steamed and cooled; pickled slices of ginger; fresh steamed spinach, drained, squeezed and sprinkled with seasoned rice vinegar. Garnish the condiment platter with a bowl of soy sauce and small dabs of wasabi.
Serves 5 or 6. Per serving (1/6 of recipe without condiments): calories 189; protein: 4g; fat: 0.4g; carbohydrates: 41.2g; percentage of calories as fat: 2%.
The following recipe by Valerie McIntyre was judged best entrée in the Soups/Salads/Appetizers category at the November 1995 EarthSave Potluck Dinner.
The crunchy Sui Choy is a powerhouse of calcium with one cup supplying as much as in ½ cup of milk.
Prepare in a salad bowl:
Break apart and crumble into a sieve:
Combine in a small bowl:
Stir together these ingredients and pour over salad. (Spike could be used as an alternative to the packaged seasoning.)
Serves 8. Per serving (1/8 of recipe): calories
275; protein: 11.3g; fat: 18g; carbohydrate: 19.3g; fibre: 4g.
For more info on Canada EarthSave’s resource centre, potlucks, and other events, telephone 731-5885.