Vegan Grilling for Labor Day

With Labor Day celebrations right around the corner, we have some delectable vegan options for your family and friends.  Shared last week with Karina Nova and Russ Caruso on WBNS 10TV, the video can be viewed here and we have the ideas below!

Veggie Kabobs

Such a simple and beautiful arrangement can be made with four simple ingredients, including zucchini, red onion, mushrooms, and bell peppers. Pop the pieces onto skewers and grill for a few minutes. You can brush some olive oil and balsamic vinaigrette over them and your choice for herbs.

Five Star Foodies Burgers

These burgers work very well to satisfy your vegan, gluten-free crowd; top with guacamole, mustard, or salsa.

Vegan Potato Salad

Potato salad – full of potassium and fiber, can be made vegan simply by choosing a different mayonnaise (we used Fabanaise from Whole Foods). It’s an excellent side dish and the recipe can be found here.

Grilled fruit with ice cream

Pineapple, pear, and peaches have their sweetness brought forth with grilling. Serve with a vegan ice cream.

Let us know how you like the recipes; have a safe, enjoyable, and delicious upcoming Labor Day weekend!

 

Recipe: Tropical Millet Breakfast

Feed your body wholesome, nutritious food to as an act of self-care. Start your day right with this delicious, tropically-inspired breakfast recipe:

Yield: 3-4 servings
Prep: 10 minutes
Cook: 30 minutes

Ingredients:
1 cup millet
1/2 cup non-dairy milk
1/4 cup pineapple, chopped
1/4 cup mango, chopped
1/4 cup unsweetened coconut, toasted
2 teaspoons chia seeds
2 teaspoons flaxseeds
3 tbsp maple syrup

Directions:
Bring 6 cups of water to a boil (pinch of salt optional). Add grains and return to boil before simmering, covered, for about 30 minutes. Let cool for about 5 minutes before adding on top non-dairy milk, pineapple, mango, coconut,seeds, and maple syrup.

Fight Free Radicals with a Rainbow Punch!

photo source: http://www.birthgoddess.com.au

Antioxidants are phytochemicals, vitamins and other nutrients which protect our cells from free radical damage. Studies show antioxidants help prevent the oxidative damage that is associated with heart disease, diabetes, and cancer. So where are these superheroes found? Check out your local garden patch – most fruits, vegetables, and culinary & medicinal herbs can contain high levels of antioxidants.

A study in recent years found that botanical diversity plays a role in determining the bioactivity of antioxidant phytochemicals. Also, and this is exciting, smaller quantities of many different phytochemicals may have greater health effects than larger amounts of fewer phytochemicals. This is why we inspire people to ‘eat a rainbow’ (and we’re not talking about Skittles candy). Here’s how to form a rainbow of protection against free radical damage:

Red, Purple, and Blue

• Strawberries, blueberries, raspberries, blackberries, cranberries, apples, cherries, pomegranates, red grapes, beets, red cabbage, black rice
• Contains anthocyanin, betacyanin, and proanthocyanidins
• Functions: protect cells from aging, reduce cholesterol and may reduce breast cancer risk

Yellow-Orange

• Carrots, squashes, lemons, apricots, cantaloupe, mangoes, nectarines, peaches, papaya, oranges, grapefruit, pineapple, passion fruit, sweet potatoes, pumpkin, and yellow & orange peppers
• Contains beta-carotene and alpha carotene; often also cryptoxanthin, lycopene, lutein, zeaxanthin, astaxanthin
• Functions: protects against some cancers, supports immune system, healthy skin, and good vision

Green Fruits and Vegetables

• Spinach, kale, avocado, broccoli, swisschard, brussel sprouts, as well as dandelion, mustard, and collard greens
• Contains lutein, beta carotene, and chlorophyll
• Functions: builds resistance to certain cancers, protects eyes from oxidative damage that could lead to diseases such as macular degeneration and cataracts

Recipe: Tilapia with Avocado-Pineapple Salsa and Quinoa

photo source: kristineskitchenblog.com

Time: 20 min
Yield: 2 servings

Ingredients

• 1 avocado, diced
• 1 cup pineapple, diced (or use canned pineapple chunks)
• 1 jalapeno, minced (for a bit of spice/heat!)
• 1/2 red onion, finely diced
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• salt & pepper
• 2 tilapia fillets (substitute halibut or most fish, if desired)
• 1 cup quinoa, cooked
• 2 cups fresh baby spinach

Preheat broiler. In a medium bowl, combine avocado, pineapple, jalapeno pepper, onion, cilantro, lime juice with salt and pepper to taste.

Coat a rimmed baking sheet with cooking spray or use coconut oil.  Season fish on both sides with salt and pepper and place on the baking sheet and broil until all areas are opaque, about 6-7 minutes. Fish will flake easily with a fork when ready – don’t over cook it!

Meanwhile, cook the quinoa until done (little ‘tail’ will emerge). Season with salt and/or butter, if desired. Add in baby spinach so it wilts. Serve fish with the salsa on top and add as side of the quinoa with spinach for a delicious & healthy dinner!

Food Focus: Fruit

Fruit is a great snack and very accessible on the go. Fruit is filled with antioxidants and fiber. It is packed with nutrients and will help keep you full with its fiber.  As mentioned above, snacking can be tricky if you snack on the wrong kinds of food. Fruit is one of the best snacks you can choose. There are several different types of food all with different nutritional benefits.

• Citrus fruit is great to add to infuse in water to add some flavor
• Berries are rich in antioxidants and are great to incorporate into smoothies
• Tropical fruits like pineapple and mango promote natural detoxification
• Bananas are full of potassium and can be a great snack with some nuts or nut butter

Fruit is full of nutrients but is also sweet. It is a good thing to turn to when you are having a craving for something sweet. Because fruit contains fiber, it will satisfy your sweet tooth and keep you from wanting more unlike a sugary candy bar. A great snack to turn to when you are hungry and want to indulge in your sweet tooth is a fruit smoothie. You can find a great fruit nut smoothie on the next page.