Cooking Vegetarian by Joseph Forest & Vesanto Melina

Author:Joseph Forest & Vesanto Melina
Language: eng
Format: mobi, epub
Publisher: John Wiley & Sons, Ltd.
Published: 2011-11-27T21:00:00+00:00

Cucumber Dill Dressing

Makes 1 1/2 cups (375 mL)

This simple-to-make salad dressing is refreshing and cool; making it an ideal accompaniment to salads in the summer, but don't let the seasons stop you from making it all year round. If you prefer, you may replace the dried dill with 1 tablespoon (15 mL) fresh dill. Made with hemp seed oil, this dressing is an excellent source of omega-3 fatty acids and has an ideal balance between omega-6 and omega-3 fatty acids.

1 cup (250 mL) chopped or grated, peeled cucumber

1 cup (250 mL) chopped or grated zucchini

1/4 cup (60 mL) hemp seed or extra-virgin olive oil

1/4 cup (60 mL) lemon juice

2 teaspoons (10 mL) Dijon mustard

1 teaspoon (5 mL) nutritional yeast

1 teaspoon (5 mL) dried dill

1 teaspoon (5 mL) maple syrup or agave sweetener

1/2 teaspoon (2 mL) salt

1/2 teaspoon (2 mL) hot sauce

1 clove garlic, chopped

Put the cucumber, zucchini, oil, lemon juice, mustard, yeast, dill, maple syrup, salt, hot sauce, and garlic in a blender and blend for 20 seconds. Scrape down the sides of the blender, then blend another 10 seconds or until all ingredients are well incorporated. Dressing will keep in the refrigerator for 3 to 4 days.

Per 2 tablespoons (30 mL): calories: 41, protein: 0.5 g, fat: 5 g, carbohydrate: 2 g (1 g from sugar), dietary fibre: 0.4 g, calcium: 6 mg, iron: 0.1 mg, magnesium: 5 mg, phosphorus: 9 mg, potassium: 61 mg, sodium: 104 mg, zinc: 0.1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 1 mg, vitamin B6: 0.1 mg, folate: 8 mcg, pantothenic acid: 0.1 mg, vitamin B12: 0.1 mcg, vitamin A: 1 mcg, vitamin C: 4 mg, vitamin E: 0 mg, omega-6 fatty acids: 3 g, omega-3 fatty acids: 1 g

Percentage of calories from protein 4%, fat 82%, carbohydrate 14%

Lemon Tahini Dressing

Makes 1 1/2 cups (375 mL)

Tahini is a delicious sesame seed butter that became well known in the West with the rise in popularity of Middle Eastern cuisine. Use tahini to flavour sauces and soups, or to give a creamy texture to a dressing, as with this one. Since tahini is not hydrogenated, oil may rise to the surface during storage, so you may need to stir the dressing before using. Try this one on salads, steamed broccoli, and baked potatoes.

1/2 cup (125 mL) tahini

1/2 cup (125 mL) water

1/4 cup (60 mL) lemon juice

1/4 cup (60 mL) tamari or soy sauce

2 cloves garlic, chopped

1 teaspoon (5 mL) ground cumin

1/2 teaspoon (2 mL) toasted sesame oil

Pinch of cayenne pepper

Put the tahini, water, lemon juice, tamari, garlic, cumin, sesame oil, and cayenne in a blender and process for 30 seconds or until smooth. This dressing will keep, in a covered container and refrigerated, for up to 3 weeks.

Per 2 tablespoons (30 mL): calories: 70, protein: 3 g, fat: 6 g, carbohydrate: 3 g (0 g from sugar), dietary fibre: 1 g, calcium: 19 mg, iron: 1 mg, magnesium: 14 mg, phosphorus: 93 mg, potassium: 73 mg, sodium: 344 mg, zinc: 0.5 mg, thiamin: 0.2

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