Recipe by Sam Cooks Kindness

Oyster Mushrooms are quickly tossed in the most flavorful Bulgogi-inspired marinade then roasted or air-fried for crispy edges and a perfect chew. Enjoy over rice with quick-pickled veggies & homemade spicy mayo!

Are Mushrooms Sustainable?

In the United States, agriculture is responsible for 80% of all water consumed. The range of water needed to grow vegetables/fruit or raise animals for food varies tremendously. Did you know that it takes 1,847 gallons of water to produce 1 pound of beef – a relatively high water footprint! Whereas vegetables/fruits have a range with high water footprints such as avocado which takes 220 gallons of water, strawberries which takes 42 gallons of water, and lettuce which takes 15 gallons of water. But mushrooms have an incredibly low water footprint of 1.8 gallons per pound of mushrooms. This makes mushrooms a super sustainable choice!

Choosing ingredients based on their effects environmentally is just one of the many ways you can make a difference with climate change. If you are looking for some more recommendations then check out TMF’s tips to reduce your carbon footprint.

Print

Oyster Mushroom Bulgogi Bowls

Oyster Mushrooms are quickly tossed in the most flavorful Bulgogi inspired marinade then roasted or air fried for crispy edges and a perfect chew. Enjoy over rice with quick pickled veggies & homemade spicy mayo!

Course Main Course

Cuisine Korean inspired

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 2 servings

Calories 637kcal

Author Sam Cooks Kindness

Ingredients

• ½ lb oyster mushrooms
• 1 tablespoon olive oil Only used if pan frying

Marinade

• ½ small apple or pear I use gala no need to peel
• ½ tablespoon freshly grated ginger
• 1 clove garlic
• 1 tablespoon coconut sugar may sub other sugar of choice
• 2 tablespoons tamari or soy sauce
• 1 tablespoon rice wine vinegar
• ½ tablespoon sesame oil
• ½ tablespoon sriracha leave out to omit spiciness

Quick Pickled Veggies

• 1½ cup grated carrot about 1 medium
• ½ English cucumber thinly sliced
• 1 serrano or jalapeno thinly sliced optional
• ½ cup white vinegar
• ½ cup water
• 1 tablespoon coconut sugar
• ½ teaspoon salt

For Serving

• 3 cups cooked short grain rice about 1 cup dry or grain of choice
• Vegan Spicy Mayo
• thinly sliced green onions

Nutrition

Calories: 637kcal | Carbohydrates: 118g | Protein: 14g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Sodium: 1791mg | Potassium: 1082mg | Fiber: 7g | Sugar: 20g | Vitamin A: 16229IU | Vitamin C: 14mg | Calcium: 66mg | Iron: 7mg

The post Oyster Mushroom Bulgogi Bowls appeared first on The Mindful Fork.

Knowing what’s in season is an important element of cooking eco-consciously. While you explore TMF’s Recipe Index for ideas on what to cook this month, keep in mind using some of these seasonal ingredients. Get creative and substitute seasonal produce in some of your favorite year-round recipes.

The Mindful Fork’s Seasonal Produce Favorites For May:

• Butterhead Lettuce – (a.k.a. Bibb Lettuce or Boston Lettuce)
• Cherries
• Collard Greens
• Fava Beans
• Garlic Scapes
• Mushrooms (Morels, Porcini, Wood Ear, Oyster, Hen of Woods)
• Radicchio
• Kale
• Scallions
• Sugar Snap Peas

To learn more about why eating seasonally is important check out our article “Eating Seasonal Is Good For The Planet”! 

Butterhead Lettuce (May-June)

Background: 

Butterhead lettuce originated in the Mediterranean area and then advanced through Europe by the latter part of the 16th century. It is named for its “butter-soft” texture rather than its flavor, which is mild with a hint of floral sweetness.

Health Benefits:

Butter Lettuce is rich in vitamins A, C, and K. The high levels of Potassium are great for healthy bones. It is a good source of minerals that include Iron, Copper, and Manganese. Other beneficial substances found in Butter lettuce are flavonoids and antioxidants.

Selection & Storage:

When buying Butter Lettuce choose dense, heavy heads, and avoid anything with brown spots or limp, wilted outer leaves. If your lettuce comes with its roots attached, leave it in its original packaging, as the roots will continue to feed the leaves, keeping them fresher for longer. You can also run the roots under the tap for a second to keep them moist.  When you’re ready to eat the lettuce, cut the leaves free by turning the head root-side up, and cutting around the root. You should then wash the leaves well to remove any soil.

If your lettuce doesn’t have any roots, wash and dry the loose leaves before storing them, then wrap them in paper towels and seal them inside a container. When refrigerating, avoid the colder areas at the back and bottom of the fridge, as they can cause the leaves to wilt. Stored in this way, it should keep for up to a week.

Preparation Tips:

Lettuces are great at trapping soil in their leaves, so wash them as many times as it takes to remove the grit. The best way is to soak separated leaves in water and then lift the greens out of the water to leave the grit behind. Dry thoroughly, preferably in a spinner.

Environmental Impact:

The water footprint of lettuce is low taking 28 gallons of water is used to produce 1 pound of lettuce. The carbon footprint of lettuce is also low – 0.92 kg CO2e to produce 2.2 pounds of lettuce. This is the equivalent of driving a car for 2.5 miles. Lettuce is sustainable!

Cherries (May-July)

Background: 

The native habitat of the species from which the cultivated cherries came is believed to be western Asia and eastern Europe from the Caspian Sea to the Balkans. By definition, cherry is a fruit, not a berry. It is technically a “stone fruit” because it has a single seed at its core. 

Health Benefits:

Cherries are full of fiber, vitamins, minerals, and nutrients. You’ll get vitamins C, A, and K. Each fruit delivers Potassium, Magnesium, and Calcium too. They also bring antioxidants, like beta-carotene, and the essential nutrient choline.

Selection & Storage:

Cherries will never be more ready to eat than when you buy them. Look for bright green stems, which are signs of freshness. You want cherries that are firm, plump, and dense, with shiny skins and saturated color.

Store unwashed cherries between layers of paper towels, but if that’s too much work, focus on keeping them dry and cold at a minimum. Stored correctly, cherries will last for around a week in the fridge. If you want to keep them longer, consider freezing them. 

Preparation Tips:

Use a chopstick or a straw to shove the pit through the cherry in the same manner as a cherry pitter. If you don’t need the whole cherry, simply cut around the stemmed cherry with a paring knife and twist the fruit off the pit as you would with larger stone fruits like peaches and plums.

Environmental Impact:

The water footprint of cherries is low taking 169 gallons of water is used to produce 1 pound of cherries. The carbon footprint of cherries is also low – 0.78 kg CO2e to produce 2.2 pounds of sweet cherries. This is equivalent to driving a car for 1.75 miles. Cherry production is relatively sustainable, there is no known significant damage to air, water, land, soil, forests, etc. as long as pesticides have not been used. Be sure to buy Non-GMO/organic, as toxic, chemical pesticides contaminate air, water, soil, etc.

Collard Greens (March-May)

Background: 

Collard greens are one of the oldest members of the cabbage family, dating back to prehistoric times. They originated near Greece and were introduced to America in the early 1600s through Africans in Jamestown, Virginia. 

Health Benefits:

Collard greens are an excellent source of vitamin A, vitamin C, and calcium, a rich source of vitamin K, and a good source of iron, vitamin B-6, and magnesium. They also contain thiamin, niacin, pantothenic acid, and choline.

Selection & Storage:

When selecting collard greens in the grocery store, look for bunches with firm, even colored leaves. Avoid bunches of greens that have wilted edges or yellowing. Smaller leaves tend to be more tender, while the large leaves may be slightly bitter and tough. You can refrigerate fresh collard greens wrapped in damp paper towels. You can also freeze them with or without blanching.

Preparation Tips:

The best way to clean collard greens is to soak them. Let the collards soak in cold water for ten to fifteen minutes and then rinse the leaves. 

Environmental Impact:

Collard greens have a low water footprint. It takes 39 gallons of water to produce 1 pound of vegetables. They also have a low carbon footprint. It takes around 1.6 kg CO2e to produce 2.2 pounds of vegetables. This is equivalent to driving a car 3.75 miles.

Fava Beans (May – June)

Background: 

Fava beans belong to the pea family. While they most likely originate from Asia and the Mediterranean, their exact origin is unknown. They have a slightly sweet, earthy flavor.

Health Benefits:

They’re rich in plant protein, folate, and several other vitamins and minerals. They’re also loaded with soluble fiber that can aid digestion and lower cholesterol levels. 

Selection & Storage:

When purchasing fresh fava beans, look for bright green pods that are free of yellow patches. Large beans are starchy and firm, while smaller ones are sweeter and more tender. If you are buying shelled beans, select beans with a smooth surface. Unshelled fava beans will keep in the refrigerator for about 10 days. Dried shelled fava beans can be stored in a cool, dry place for 10 to 12 months.

Preparation Tips:

Bring a pot of salted water to a boil. Drop the beans into the water and cook for one minute to blanch them. After one minute is up, drain the beans and shock them in a bowl of ice water until cool. This stops the cooking process, keeping them perfectly tender and bright green. Remove the thick skin that surrounds each bean by squeezing it and using your thumbnail to break open the skin and push the bean out. If you’re not going to be using the skinned beans immediately, store them in the freezer to keep them green.

Environmental Impact:

Fava beans have a relatively low water footprint. It takes 606 gallons of water to produce 1 pound of fava beans. The carbon footprint of fava beans is low – 2.0 CO2e to produce 1 kilogram or 2.2 pounds of dry beans, equivalent to a car driving 4.75 miles or 7.75 kilometers

Garlic Scapes (May – June)

Background: 

Garlic is originally native to Central Asia and Iran. It has been consumed by humans for thousands of years and has long been disseminated across the globe for use medicinally and in culinary traditions. Garlic scapes are simply the tender shoots of the garlic plant. Their taste is a milder, sweeter form of garlic. Some say it tastes like a cross between garlic and chives.

Health Benefits:

Garlic scapes are a good source of Vitamins A and C as well as fiber. They boast many of the nutritional benefits of garlic cloves, including being high in antioxidants, which, as part of a healthy diet, decrease inflammation in the body and are protective against things like arthritis, heart disease, and cancer.

Selection & Storage:

Bundle together with a rubber band and store in an airtight container for up to 3 weeks. Garlic scapes can also be chopped, placed in a freezer-safe container, and stored frozen for up to one year. They can also be pickled and fermented.

Preparation Tips:

Wash with cool water before use, being sure to remove any dirt leftover from the garden. As their season winds down, the tip, or beak, will yellow. Trim off and discard the beak as needed.

Environmental Impact:

Scapes are tender and fragile, making them difficult to transport long distances, so fresh scapes are almost always locally-grown. Nonetheless, you want to make sure that any garlic scapes you buy are grown organically. Even local farmers can use synthetic pesticides and herbicides, but buying certified organic garlic scapes ensures that you’re supporting agricultural methods that are better for your health and better for the environment.

Mushrooms (May – June)

Background: 

Mushrooms were probably first cultivated in China and Japan as early as 600 CE. It took a while for mushrooms to catch on in America however. In the US, the first reference to mushrooms was in a cookbook in 1824.

Health Benefits:

Mushrooms are a rich source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes. They’re also a great source of Selenium.

Selection & Storage:

Select mushrooms that are firm with a fresh, smooth appearance. The surfaces of the mushroom should be dry, but not dried out, and appear plump. A closed veil under the mushroom cap indicates a delicate flavor, while an open veil and exposed gills mean a richer flavor. Store mushrooms in their original packaging or in a porous paper bag for prolonged shelf-life. Some mushrooms may keep for up to one week in the refrigerator. Fresh mushrooms should never be frozen, but frozen sautéed mushrooms will keep for up to one month. 

Preparation Tips:

The best way to wash mushrooms is to remember they “need a shower, not a bath”.

Environmental Impact:

The water footprint of mushrooms varies but the carbon footprint of mushrooms is much smaller than most other sources of proteins and vegetables. Not only are mushrooms delicious and nutritious, but they are also sustainable food consumers can feel good about purchasing.

Radicchio

Background: 

Native to Italy, radicchio is part of the chicory family, which also includes endive and escarole. Though most varieties are predominantly red, the leaves can be variegated, with colors ranging from pink to claret and even a yellowish-green.

Health Benefits:

Radicchio is rich in vitamin K, a good source of dietary fiber, and contains antioxidants. These nutrients in radicchio help keep the body healthy and may help reduce the risk of health conditions such as cancer, diabetes, osteoporosis, and heart disease.

Selection & Storage:

Look for “tight, firm, medium-sized heads” when selecting. Vibrant coloring is key with little browning or wilted leaves. If there is browning on the leaves, try peeling a few leaves back. Typically, the inner leaves are still perfectly fine, and completely edible.

Preparation Tips:

The correct method for preparing radicchio will depend on the recipe you’re creating. But, no matter what, the process always begins with removing the stem.

Environmental Impact:

Radicchio has a low water footprint. It takes 34 gallons of water to produce 1 pound of cabbage-related foods. It also has a low carbon footprint. It takes around 0.12 kg CO2e to produce 2.2 pounds of fresh cabbage-related foods, a car driving equivalent of 0.25 miles.

Kale (May – June)

Background: 

Kale is actually a descendent of wild cabbage, native to Europe and Asia Minor, and is recorded to have grown and been consumed for nearly 4,000 years.

Health Benefits:

Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange. Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K. Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.

Selection & Storage:

Select kale with fresh, plump, crisp leaves. Avoid kale with limp or yellow leaves. Sniff kale leaves and avoid those with a strong odor. For storing, it’s all about avoiding excess moisture. Wrap the bunch of kale in a layer of paper towels, and store in an airtight container in the refrigerator. The kale should be in great shape for a week.

Preparation Tips:

The most important thing to know about kale is that the stalk is nearly inedible—it is very bitter and fibrous and should be removed prior to cooking or using in a salad. To separate kale leaves from their stalks, cut along the edge of the stalk with the tip of the knife, or tear the leaves away with your hands. If you’re using raw kale in a salad, and want to alleviate both its bitterness and toughness (without cooking it), you can massage the leaves to break down the fibers. In a large bowl, toss your kale leaves with a small amount of olive oil and lemon juice, then massage with your hands for three to five minutes. The lemon juice and massaging work together to sweeten up the kale and make it more palatable.

Environmental Impact:

The water footprint of kale requires 2.6 gallons per ounce or about 15 gallons per head. Kale has a low carbon footprint. It takes around 1.6 kg CO2e to produce 2.2 pounds of vegetables. This is equivalent to driving a car 3.75 miles.

Scallions (April – August)

 Background: 

Cultivated since 3,500 B.C. and native to Asia, scallions were one of the earliest cultivated crops.

Health Benefits:

Antioxidants in scallions like flavonoids and polyphenols hunt down free radicals, substances that can lead to cancer, inflammation, and age-related diseases. The antioxidants lose their power during cooking, so fresh is best.

Selection & Storage:

Scallions should be green, upright, and succulent whereas onions are ready for picking once they’ve turned yellow and flop over. Wrap the scallions in a slightly damp paper towel. The dampness provides the humidity needed for proper storage; if the towel is too wet though, it can promote rotting. Place the wrapped scallions inside a container; it doesn’t need to be sealed airtight.

Preparation Tips:

For a fast and efficient way to clean scallions, use a paper towel instead of a knife. Wrap a paper towel around the stem of the green onion, then grip the onion and slide the towel down the stem, peeling off the top layer. Now, snap the root end off.

Environmental Impact:

The water footprint of scallions is low. 33 gallons of water is used to produce 1 pound of green onions. Their carbon footprint is also low. 0.5 kg CO2e is used to produce 2.2 pounds of onions. This is equivalent to driving a car  1.25 miles.

Sugar Snap Peas (May – June)

Sugar Snap Peas Background: 

There are three possible locations that peas are thought to have originated from: Thailand and Burma, the Middle East, and Ethiopia. Regardless of where they originated from, the cultivation of peas spread throughout Europe, India, and China about 4,000 years ago.

Health Benefits:

Sugar snap peas are an excellent source of vitamin C, iron, and potassium. They also contain both soluble fiber and insoluble fiber. They help control blood sugar, promote heart health, and aid eye health.

Selection & Storage:

Always buy pea pods that are bright green, without any yellowing or speckled areas. They should be glossy and appear to be near-bursting. Do not buy sugar snap peas that are dull or have loose peas rattling around inside them.

Old snap peas tend to be stringy; you can tell by breaking off the stem. If there are fibrous strings attached to the stem bud, the pods are probably near the end of their shelf life.

They last in the refrigerator for up to two weeks. If you can eat them right away after purchasing, they’ll be at maximum sweetness. Always rinse snap peas under running water before eating or cutting into them.

Sugar snap peas can also be frozen for later use.

Preparation Tips:

Snap peas are best eaten raw or briefly cooked, such as in stir-fries or quick sautés. For a simple side dish, steam or blanch snap peas. Although stringless varieties are available, most sugar snap peas need to have the stringy seams removed before eating.

Environmental Impact:

Snap peas have a relatively low water footprint compared to other foods. It takes 71 gallons of water to produce 1 pound of green peas. Snap peas have a low carbon footprint. It takes around 1.2 kg CO2e to produce 2.2 pounds of peas. This is equivalent to driving a car 2.75 miles.

The post Seasonal Produce Favorites for May appeared first on The Mindful Fork.

Recipe by Chef Cindy

Seasonal Sweet Pea Crostini with Mint Gremolata – a refreshing appetizer for spring gatherings! Try this delicious recipe made with fresh sweet peas, spring onions, a blend of herbs, and vegan cheeses.

Seasonal Spring Peas

Although you can have a bag of frozen peas on hand at all times, spring peas are in season in the early spring. Fresh spring peas are often sweeter, and crisper and offer wonderful flavor and bite to any dish they are added to. Peas are part of the legume group which includes plants that produce pods with seeds, beans, or peas inside. Peas were originally grown in Asia and the Middle East but can now be found worldwide. 

Health Benefits:

In addition to being high in vitamins, minerals, and antioxidants, peas are especially great for eye health. Peas contain carotenoids, lutein, and zeaxanthin, which protect against cataracts and macular degeneration. They are also high in fiber, aiding in gut health and digestion. 

Selection & Storage:

Spring peas should be bright green, firm, and crisp. When possible buy them in their pods as opposed to pre-shelled– this keeps them fresh longer. The pods should not be slimy or scarred. Store spring peas in the refrigerator in a plastic bag or airtight container. They are best when consumed within 3 days of purchase. To freeze peas, shell them first then freeze them in an air-tight bag. 

Preparation Tips:

If the peas are purchased still in the pods, remove the pods by opening them at the seam and running your finger down the inside to pop out the peas. Then rinse and dry the peas. Some pods, like those of snap peas or sugar peas, are edible. Remove the tough vein that runs along with the pod and rinse before proceeding with a recipe. Peas can be eaten raw or cooked. They make a great addition to salads, pasta dishes, and stir-fries.

Environmental Impact:

Peas, like most legumes, are very sustainable. Peas contribute to nitrogen fixation, adding nitrogen back into the soil they grow in. Farmers often use nitrogen-fixing crops, known as pulses, in their crop rotations to help other crops grow. Nitrogen is very important for growing healthy, nutrient-dense plants and when it is naturally added into the soil, the need for chemical fertilizers is greatly reduced. 

Seasonal Ingredients

You will better your skills in the kitchen and lower your carbon footprint when you focus on cooking with seasonal ingredients. Check out TMF’s April Seasonal Produce Favorites for some suggestions.

If you need tips on how to make this recipe, click on the link below:

Print

Seasonal Sweet Pea Crostini with Mint Gremolata

Sweet pea crostini brings a refreshing taste of spring to your gathering as a delicious seasonal appetizer for spring celebrations!

Course Appetizer

Cuisine Vegan

Keyword seasonal, spring onions, spring recipe, sweet pea crostini

Prep Time 20 minutes

Cook Time 10 minutes

Total Time 30 minutes

Servings 16 servings

Calories 113kcal

Author Cindy Siegenfeld

Equipment

• 1 Food Processor

Ingredients

Mint Gremolata:

• 1 1/2 cups spring onions sliced thin with white and green separated
• 2 tbsp olive oil
• pinch of sea salt
• 4 tbsp chives chopped
• 1/4 cup parsley chopped
• 1/4 cup mint chopped
• 2 lemons zested
• sea salt to taste

Pea Spread

• 1 12 oz package of fresh English peas or 1 1/2 cups of shelled frozen peas (set aside a few for toppings)
• 2 cloves of roasted garlic
• 1/2 cup vegan ricotta cheese Kite Hill brand recommended
• 1/2 cup grated vegan parmesan cheese Violife brand recommended
• 1 tsp lemon juice
• 1 tbsp chives chopped
• 1/2 tsp salt
• 1/8 tsp pepper

Toppings

• 1/4 cup pine nuts toasted
• lemon zest

Baguette

• 1 baguette sliced on a diagonal
• 2 tbsp olive oil
• 2 garlic cloves

Instructions

• Heat a medium-size pot of salted water.
• Prepare Gremolata: Heat 2 tbsp olive oil in a pan. Add the white parts of the spring onions and cook until lightly browned, stirring occasionally. Season with salt. Spoon transfer to a paper towel to soak up excess oil. Let cool. Add the cooked onion to a small bowl with other gremolata ingredients, including the uncooked green parts of the spring onion. Mix well and set the mint gremolata aside.
• Skip this step if using frozen peas. Prepare a large bowl with ice and water. Blanch the English peas in a pot of boiling water (use a strainer) for 2 -3 minutes. Shock peas by removing from heat and placing them in the cold water. This will stop them from cooking further and cool them off for the next step.
• Place the peas, and the rest of the pea spread ingredients in a food processor. Blend until creamy smooth, or somewhat chunky if you prefer.
• Toast the pine nuts on low heat in a small pan or oven.
• Toast the baguette slices until golden brown. Remove from the toaster and rub with a garlic clove for a little extra flavor.
• Top each toast in order with pea spread, gremolata, pine nuts, and extra parmesan if desired.

Notes

Note: Nutritional & environmental calculations for the vegan cheeses were unavailable and not calculated in. Stay tuned for updates coming soon!

Nutrition

Calories: 113kcal | Carbohydrates: 13g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 173mg | Potassium: 147mg | Fiber: 2g | Sugar: 3g | Vitamin A: 423IU | Vitamin C: 20mg | Calcium: 38mg | Iron: 1mg

The post Seasonal Sweet Pea Crostini with Mint Gremolata appeared first on The Mindful Fork.

Recipe by Chef Cindy

Green is in the air with this Spring Asparagus & Pea Salad with Quinoa and Fresh Herbs! With a drizzle of Lemon Vinaigrette Dressing, you have a deliciously refreshing lunch salad. No need to waste the asparagus shavings either – blend them on in!

Zero Waste Tips

Practicing zero waste creates new ways to approach recipes similar to this Spring Asparagus & Pea Salad. Using the asparagus trimmings, we made less waste and added elements of flavor, texture, and visual appeal to the recipe.

There are many ways you can practice zero waste while preparing plant-based meals. TMF recommends looking at the whole vegetable and its trimmings and finding ways to incorporate it into the meal. Here are a few examples:

• Use the carrot top greens to make Carrot Top Pesto.
• Trim the broccoli stem to use in a salad or sauté.
• Save beet greens to blend with other greens in a salad or smoothie.
• Dice vegetable trimmings and peels to make a broth.
• Always compost any unused scraps.

Eating Seasonal Is Good For The Planet

Choosing seasonal ingredients when making any meal is good for the planet. Not only are the ingredients fresher when traveling fewer miles, but they are also healthier for you. Read TMF’s Guide to Eating Seasonal for more tips.

When creating a salad like this, it is easy to substitute other ingredients depending on the grains, herbs, or dressings you prefer. Check out the full recipe post by clicking on the link below, where Chef Cindy shares different recipe variations.

To see the original post for this recipe click on the link below:

Print

Spring Asparagus & Pea Salad with Quinoa and Fresh Herbs

Green is in the air with this Spring Asparagus & Pea Salad with Quinoa and Fresh Herbs! With a drizzle of Lemon Vinaigrette Dressing, you have a deliciously refreshing lunch salad. No need to waste the asparagus shavings either – blend them on in!

Course Salad

Cuisine Vegan

Keyword asparagus pea recipes, asparagus recipes, spring salad, zero waste recipes

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4 servings

Calories 275kcal

Author Cindy Siegenfeld

Ingredients

Salad:

• 1 bunch of asparagus 1 – ½ pounds
• 1 cup fresh spring peas
• 1 cup cooked quinoa
• 2 tbsp chopped fresh herbs – basil dill, mint (reserve some for topping)

Dressing:

• 2 tbsp lemon juice
• 6 tbsp extra virgin olive oil
• 2 tsp dijon mustard
• ¼ tsp salt
• ⅛ tsp pepper

Instructions

• Trim the tough ends of the asparagus spears. With a vegetable peeler, shave off the outer layer of each asparagus stalk. Chop the shavings into short strips.
• Using a steamer pot (or steamer basket), steam the asparagus stalks until tender-crisp (approximately 10 minutes). Remove the steamer insert with the asparagus and set them aside on a cutting board.
• Add a pinch of salt to the boiling water (add more water if needed). Add peas to the water and cook until peas are tender (not mushy) – about 10 minutes. Remove the peas with a slotted spoon, set them aside, and cool to room temperature.
• Blanch the asparagus shavings by dropping them in the boiling water for 2 – 3 minutes. Remove them with a slotted spoon. Cool to room temperature.
• Add cooked quinoa to a large bowl.
• Mince a blend of your favorite herbs.
• Slice the asparagus on a diagonal, about 1 inch in length, and add to the quinoa bowl with peas, asparagus shavings, and chopped herbs.
• Make the lemon vinaigrette dressing: add dressing ingredients to a glass jar – seal and shake until well blended.
• Pour your desired amount of dressing over the salad, and stir gently until salad is well blended. Top with a few herbs and serve.

Notes

Lemon Vinaigrette: makes about ½ cup of dressing – any leftover can be used on salads.

Nutrition

Calories: 275kcal | Carbohydrates: 16g | Protein: 4g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Sodium: 179mg | Potassium: 192mg | Fiber: 4g | Sugar: 3g | Vitamin A: 365IU | Vitamin C: 18mg | Calcium: 22mg | Iron: 2mg

The post Spring Asparagus & Pea Salad With Quinoa appeared first on The Mindful Fork.

Knowing what’s in season is an important element of cooking eco-consciously. Below is a list of The Mindful Fork’s Seasonal Produce Favorites For April:

• Artichokes
• Asparagus
• Dandelion Greens
• Fiddleheads
• Red Radishes
• Ramps
• Shallots
• Spring Peas
• Sweet Onions
• Watercress

To learn more about why eating seasonally is important check out our article Eating Seasonal Is Good For The Planet! 

Artichokes (March-May)

Background: 

Although most people think artichokes are vegetables they are actually a type of thistle. Artichokes grow best in hot, dry climates and are often seen in Mediterranean and Middle Eastern cuisine. 

Health Benefits:

Artichokes have been used for centuries for their medicinal properties and health benefits. Eating them often has been shown to help with digestion, lower blood sugar levels, boost brain function, and support heart & liver health. Artichokes are a great source of protein and fiber and contain important vitamins and minerals such as Vitamin C, Potassium, Folate, Magnesium, and many more.  

Selection & Storage:

When purchasing artichokes, select firm ones with compact leaves. Slight browning on the outer leaves is okay. The stem may also be brown in coloration but should not be dry or slimy. Artichokes are best eaten when first cut as they do discolor. To prevent discoloration, brush lemon juice onto any exposed parts. Once prepared, artichoke hearts (with leaves removed) can be frozen in an airtight container or plastic bag for months. 

Preparation Tips:

There are many ways to prepare artichokes. One popular way is to steam artichokes whole. When following this preparation method it is important to remember to remove the stem, pluck off and discard the leaves closest to the stem or damaged leaves, and trim off the pointy tips of the petals with scissors or a sharp knife. To clean the artichoke, gently separate the leaves while holding it under cold, running water. To prevent oxidation, dip the base of the artichoke in lemon juice and also brush the cut tops of the leaves with it. Using a steamer, steam the artichokes for 30-45minutes, depending on the size of the artichokes. 

Environmental Impact:

Artichokes are considered to be quite sustainable when they are grown without the use of harsh pesticides and chemical fertilizers. They have a relatively low carbon footprint– 0.26 kg CO2e to produce 2.2 pounds. This is equivalent to driving a car half a mile! And a relatively low water footprint– 98 gallons of water used to produce 1 pound of artichokes. 

Asparagus (March-June)

Background: 

Asparagus plants are a member of the lily family. They grow best in cool climates with long, cold winters. These periods of dormancy allow the asparagus to grow robustly come spring. Asparagus comes in a variety of colors including, green, purple, and white. 

Health Benefits:

Asparagus are low in calories and high in nutrients. They are especially high in folate and Vitamins A, C and K. Asparagus are also chock-full of antioxidants known to aid in many health issues. Purple asparagus in particular contain anthocyanins, which gives them their beautiful color and is also known to reduce blood pressure. 

Selection & Storage:

When choosing asparagus at the supermarket, look for asparagus that are stored in shallow water or on ice, standing up. This keeps asparagus from going soft and limp. Asparagus should be firm and not wrinkled. 

Asparagus should be cooked soon after purchase or else they may go limp. Do not cut asparagus until just before cooking. Once prepared, asparagus can be kept in the refrigerator for 3-5 days.  

Preparation Tips:

Asparagus are a versatile vegetable. They can be boiled, steamed, sauteed, grilled or roasted in the oven. Preparing asparagus is very simple. Using your hands, snap the asparagus towards the base. It should snap right where the woody inedible stem meets the tender stem. Then the asparagus can be left whole or cut to whatever size is needed for the recipe. Another fun way to prepare asparagus is to ribbon it using a vegetable peeler, starting from the base up. Asparagus make a great addition to a spring salad, a stir-fry, or eaten as a side dish. 

Environmental Impact:

Asparagus has a low water footprint of 258 gallons of water to produce 1 pound of asparagus. It also has a low carbon footprint– 0.88 kg CO2e to produce 2.2 pounds which is equivalent to driving 2.25 miles in a car. However, most asparagus is grown overseas and the carbon footprint of transporting the asparagus to the United States can be great. This is why it’s important to support local farmers that grow organic asparagus. 

Dandelion Greens (January-May)

Background: 

Dandelions are not just a common yard weed or good for making a wish and blowing on.  They are actually delicious and packed with nutrients and have been consumed in many parts of the world for centuries. 

Health Benefits:

Dandelion greens are highly nutritious. They are high in fiber and loaded with vitamins and minerals. They are especially high in Vitamins A, C, and K, and minerals such as calcium and magnesium. Dandelion root is commonly used to make teas that aid in digestion and inflammation. 

Selection & Storage:

Although you may see dandelions growing on the side of the highway or in your yard, it is best to purchase them from a trusted farmer who does not use harsh chemicals, pesticides or herbicides. 

When choosing dandelions, look for vibrant shades of green, perky leaves, and thin stems. Dandelion greens should not look wilted or slimy.  

Preparation Tips:

To prepare dandelion greens, trim off the ends of the stems. Wash them by soaking them in cold water and thoroughly drying them. Like other leafy greens, dandelions shrink when they are cooked so leaving them whole is common. Dandelion greens can be boiled, steamed, or sauteed. Dandelion greens are bitter and peppery and are often cooked but can still be left raw and eaten in a salad.

Environmental Impact:

Dandelions are very sustainable. They have low carbon and water footprints making them an environmentally friendly crop. In addition, recent studies have shown that the roots of a variety of dandelions from Kazakhstan (Taraxacum kok-saghyz) can be used as a source for natural rubber. The roots of this dandelion, also known as “Buckeye Gold,” contain 10-15% natural rubber. This could be the solution to finding a nontropical alternative to the rubber tree. 

Fiddleheads (April-June)

Background: 

Although fiddleheads may be odd-looking and uncommon to see in a grocery store, they are actually easy to prepare and delicious. They also have a very unique taste comparable to asparagus, but with a grassy, earthy, and delicately sweet flavor. Fiddleheads come from the Ostrich Fern (Matteuccia struthiopteris), and were given their name because of their resemblance to the fiddle (violin) head. They mostly grow in damp areas and can be seen along small bodies of water such as ponds and lakes. 

Health Benefits:

Fiddleheads are high in fiber, rich in omega-3 fatty acids, and also antioxidants. For these reasons, they are especially great to eat to support good heart health and digestion. 

Selection & Storage:

When selecting fiddleheads, look for tightly coiled, bright green ferns. The center of the fiddlehead should be the same color or lighter than the rest of the fern. A darker center is indicative of an older, tougher fern. 

Fiddleheads are best consumed immediately. They should be washed with cold water and dried thoroughly. If it is necessary to store them, they will last 3-5 days in an airtight container or plastic bag in the refrigerator. To keep them longer, submerge them in cold water in the refrigerator. Change the water every 2-3 days to keep it fresh. This will allow you to keep your fiddleheads fresh for up to 3 weeks. 

Preparation Tips:

To prepare fiddleheads, place them in a bowl of cold water and rub away the papery, brown skin. Trim down the stems to about 2 inches in length. They are most delicious blanched or steamed first and then used in a dish. Fiddleheads should not be consumed raw as they cannot be digested properly by our bodies and may result in illness. They should always be cooked for at least 5 minutes. There is no need to get fancy when cooking fiddleheads, they can be simply dressed with a vinaigrette or creamy sauce as you would asparagus. 

Environmental Impact:

Fiddleheads have a relatively low carbon footprint and low water demands. However, it is essential to be mindful when purchasing or foraging these plants as they can easily be over-cultivated. If foraging is your preferred method, only pick 50% or less of the fiddleheads of each fern to ensure continual growth the next year. 

Red Radishes (April-May)

Background: 

Red radishes (Raphanus sativus), are a member of the Brassicaceae family. Although the name ‘red radish’ is rather general, the variety of red radish consumed in the United States is the  Red Globe radish, known for its round bulb and bright red/pink coloration. Although red radishes can be found in grocery stores all year round, their peak season is April to May. This is when they will be their most flavorful and fresh. Red radishes are typically semi-sweet and peppery and are sharpest when eaten raw. 

Health Benefits:

Red radishes are a particularly good source of fiber and great for digestion. They are also high in many vitamins and minerals— in particular Vitamin C, aiding in immuno-support. 

Selection & Storage:

Alway choose firm radishes that show no signs of bruising or softness. If the radish tops are still attached, they should look fresh, bright green, and not wilted. When storing radishes, remove the tops (they can be saved and cooked like any other green). Store them in the refrigerator in a bag with good circulation. Wash and slice radishes just before using them. 

Preparation Tips:

Red radishes can be eaten raw, pickled, or sauteed. Their greens, which have a pungent grassy taste, can be sauteed or blanched like most vegetable greens. Because of their peppery flavor and crunchy texture, radishes make a wonderful addition to salads. They can also be eaten raw on their own, or as they do in Europe– served with a side of salted butter. 

Environmental Impact:

Red radishes are considered to be quite sustainable when they are grown without the use of harsh pesticides and chemical fertilizers. They have a relatively low carbon footprint– 0.16 kg CO2e to produce 2.2 pounds. This is equivalent to driving a car half a mile! And a relatively low water footprint– 46 gallons of water used to produce 1 pound of radishes. 

Ramps (April-June)

Background: 

Ramps are a delicious sign of spring. They are a type of wild spring onion with a whitish bulb and hairy roots that resemble those of scallions. However, their flavor is more garlicky. They are commonly found growing in North America, especially in Canada and the Northeastern United States. 

Health Benefits:

Similar to its cousin the onion, ramps are rich in vitamins A and C, as well as the minerals selenium and chromium. They are particularly good for cardiovascular health as they contain kaempferol which protects the lining of blood vessels and aids the liver in cholesterol elimination. 

Selection & Storage:

When selecting ramps, look for leaves that are darker shades of green but not too dark. The stems should be about as wide as a dime. Thicker ramps will have a woodier stem that is inedible. Ramps should be eaten soon after they are picked as they wilt rather quickly. They should be cleaned and stored in an airtight bag or container and kept in the refrigerator. 

Preparation Tips:

Ramps can be very dirty and often trap soil in their crevices. To clean them, cut off the root end and wash under cold water or soak them until there is no more visible dirt. Then pat them dry with a dish towel. 

Like other members of the allium family, ramps can be sliced and sauteed in light oil or butter to bring out their garlicky, earthy flavors. They can also be roasted or grilled whole and dressed with a light vinaigrette or cream sauce. 

Environmental Impact:

Ramps grow wild and cannot be farmed. This makes them extremely sustainable. However, in recent years as they have grown in popularity, there is a concern about overharvesting. If you are going to forage for any wild plants it is important to learn about sustainable foraging – how to forage without devastating the plant in the future. For example, when foraging for ramps, you should leave the roots in the soil and only cut off the tops if possible. In addition, it’s important foraging them from different plants every year so they have time to regrow.  

Shallots (April-July)

Background: 

Shallots are a member of the Allium family. Although they resemble onions, they are their own species and have a milder, sweeter flavor than onions do when cooked. 

Health Benefits: 

Compared to an onion, shallots have more concentrated amounts of protein, fiber, and vitamins and nutrients such as calcium, iron, magnesium, Vitamins A and C. Compared to other alliums, shallots are very high in antioxidants such as kaempferol and allicin. 

Selection & Storage:

When selecting shallots, choose heavy, firm shallots that do not show signs of bruising. Avoid choosing shallots that are beginning to sprout at the stem end as these are older and are most likely more bitter. Like onions, shallots should be stored in a cool, dark, dry area of the kitchen. 

Preparation Tips:

To prepare shallots, remove the dry papery outer layer. For larger shallots, cut it in half through the root end, as you would an onion, for easier peeling. Once peeled, the shallot can be chopped, minced or grated as instructed by the recipe. 

Shallots make a great addition to vinaigrettes, can be sliced thin and fried as a crunchy topper to a soup or salad, or can be slowly sauteed in butter to add a sweet onion-like flavor to the base of a dish. 

Environmental Impact:

Shallots are considered sustainable as their carbon and water footprint tends to be low. However, they can often be imported from Europe or Mexico which can sky-rocket their carbon footprint, especially if they are flown over. When shopping, always check the origin labels and try to purchase from local farmers. 

Spring Peas (April-July)

Background: 

Although you can have a bag of frozen peas on hand at all times, spring peas are in season in the early spring. Fresh spring peas are often sweeter, and crisper and offer wonderful flavor and bite to any dish they are added to. Peas are part of the legume group which includes plants that produce pods with seeds, beans, or peas inside. Peas were originally grown in Asia and the Middle East but can now be found worldwide. 

Health Benefits:

In addition to being high in vitamins, minerals, and antioxidants, peas are especially great for eye health. Peas contain carotenoids, lutein, and zeaxanthin, which protect against cataracts and macular degeneration. They are also high in fiber, aiding in gut health and digestion. 

Selection & Storage:

Spring peas should be bright green, firm, and crisp. When possible buy them in their pods as opposed to pre-shelled– this keeps them fresh longer. The pods should not be slimy or scarred. Store spring peas in the refrigerator in a plastic bag or airtight container. They are best when consumed within 3 days of purchase. To freeze peas, shell them first then freeze them in an air-tight bag. 

Preparation Tips:

If the peas are purchased still in the pods, remove the pods by opening them at the seam and running your finger down the inside to pop out the peas. Then rinse and dry the peas. Some pods, like those of snap peas or sugar peas, are edible. Remove the tough vein that runs along the pod and rinse before proceeding with a recipe. Peas can be eaten raw or cooked. They make a great addition to salads, pasta dishes, and stir-fries.

Environmental Impact:

Peas, like most legumes, are very sustainable. Peas contribute to nitrogen fixation, adding nitrogen back into the soil they grow in. Farmers often use nitrogen-fixing crops, known as pulses, in their crop rotations to help other crops grow. Nitrogen is very important for growing healthy, nutrient-dense plants and when it is naturally added into the soil, the need for chemical fertilizers is greatly reduced. 

Sweet Onions (April-September)

Background: 

There are many different types of sweet onions. Some of the most common varieties include Maui Sweets, Chilean Sweets, Mexican Sweets, Peruvian Sweets, Texas Sweets, Vidalias, and Walla Walla. Sweet onions are known for their subtle onion flavor but with more sweetness. Their sweetness is not attributed to greater amounts of sugar but actually to lesser amounts of sulfur which allows for the sweetness to come through.

Health Benefits:

Consuming sweet onions has many health benefits. Sweet onions are particularly high in antioxidants, chromium, folate, and Vitamin C, which support the immune system and bone health. The fiber in onions supports the live probiotic bacteria that live in the gut and are necessary for keeping digestion running smoothly. Chromium regulates blood sugars and folate aids cell growth and function.

Selection & Storage:

When selecting sweet onions, choose heavy, firm ones that do not show signs of bruising. Avoid choosing onions that are beginning to sprout at the stem end as they are older. Sweet onions should be stored in a cool, dark, dry area of the kitchen. 

Preparation Tips:

To prepare sweet onions, cut the onions in half through the root end. Remove the dry papery outer layer and then dice, chop or grate the onion as instructed by the recipe. Although sweet onions can be used in place of regular onions as an aromatic in a dish, their unique sweetness is best showcased raw. They are a great addition to a salad, used in a relish, or as an accompaniment on a sandwich or burger. 

Environmental Impact:

Onions have a low water footprint of 33 gallons of water to produce 1 pound. They also have a low carbon footprint– 0.6 kg CO2e to produce 2.2 pounds which is equivalent to driving 1.25 miles in a car.

Watercress (April-October)

Background: 

Watercress, or Nasturtium officinale, is known for its peppery flavor profile and its recent popularity as a superfood. It is a member of the mustard family alongside arugula, kale, and collard greens. Although once considered a weed, it is now grown worldwide to keep up with its high demand. 

Health Benefits:

Watercress is low in calories and high in nutrients. It is especially high in vitamin K– 1 cup of watercress has 106% of the reference daily intake. Vitamin K aids in cardiovascular health and bone health. Watercress also contains other important vitamins and minerals such as vitamin E and B6, riboflavin, folate, and magnesium.

Selection & Storage:

Watercress should have dark-green leaves that are crisp, not yellowing or becoming slimy. It should be washed thoroughly in cold water and dried before use. Once harvested, watercress begins to lose flavor and nutrients and should therefore be eaten as soon as possible. To prolong the life of your watercress, keep the stems moist by wrapping them in a damp paper towel and sealed in a plastic bag– in this manner they can last up to a week in the refrigerator. 

Preparation Tips:

Most recipes call for watercress leaves. In this event simply remove the leaves from the stems. However, the entire plant is edible and can be used in cooking. Watercress is often eaten raw and added to salads or as a garnish for a peppery-spicy profile.  It can also be incorporated into soups, sauces, or sautėed.  

Environmental Impact:

Watercress is easy to grow and flourish. Because it is not easily susceptible to infestations and illnesses, it can be grown organically– without the use of chemical fertilizers or pesticides. Wild watercress is extremely invasive. In the United States, it is on the “noxious and invasive” list of 46 states because of how rapidly it grows and takes over the land from native plants. Wild watercress is safe to eat as long as it can be identified properly. Always wash any foraged plants thoroughly before ingesting them. 

The post Seasonal Produce Favorites For April appeared first on The Mindful Fork.

By The Produce Pack

This snap pea salad is a great way to use springtime produce and celebrate the short pea season.

Eating seasonally is important!

Choosing ingredients that are in season is good for your body, your wallet, and the environment! Most often these ingredients are cheaper when they are in season because they are more readily available. They taste better and have higher nutrient value because they can be harvested and eaten in a much shorter time frame, and it’s a great way to support local farmers.

Sugar snap pea season begins in early spring, around April, and usually lasts until July or mid-summer. Snap peas are also very easy to grow at home! Even in a garden with little space, snap peas grow vertically not horizontally so they don’t require much space. They will even grow up a trellis or fence adding beautiful, natural greenery and privacy. Snap peas are best harvested early rather than late, as they grow tough the longer they stay on the vine. They are also sweetest when just harvested– so if you can’t eat all the snap peas you pick or buy, freeze them so they last longer.

Looking for more Spring Recipes …

Seasonal Frisée & Citrus Salad with Edible Flowers

Fiddleheads & Ramps Sauté

Spinach Salad With Roasted Shiitake Mushrooms

See All Spring >

If you need tips on how to make this recipe, click on the link below:

Print

Snap Pea Salad with Mint, Feta, and Radishes

This salad is a great way to use springtime produce and celebrate the short pea season.

Course Salad, spring

Cuisine American

Keyword spring salad, sugar snap peas

Prep Time 15 minutes

Total Time 15 minutes

Servings 2

Calories 305kcal

Author Tabor Barranti

Ingredients

SALAD

• 4 oz Sugar Snap Peas
• 3 Radishes
• 3 Sprigs Fresh Mint
• 2 oz Feta Crumbled (omit for Whole30)

VINAIGRETTE

• 1 Lemon
• 1 tsp Red Wine Vinegar
• 1 Clove Garlic minced
• 3 tbsp Olive Oil
• Salt and Pepper to taste

Instructions

• Prepare the salad components: slice radishes thinly, preferably on a mandoline; slice sugar snap peas on a bias; chiffonade mint leaves, discarding woody stems.
• Toss radishes, snap peas, mint, and feta crumbles in a large bowl
• Remove zest of 1 lemon, set aside. Cut lemon in half.
• Combine minced garlic, red wine vinegar, salt, and pepper in a small bowl. Add the juice of one half of the lemon. Whisk thoroughly to combine.
• Add olive oil to dressing components, whisking constantly while adding oil.
• Pour dressing over salad and toss. Top with the lemon zest.

Nutrition

Calories: 305kcal | Carbohydrates: 11g | Protein: 6g | Fat: 27g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 17g | Cholesterol: 25mg | Sodium: 330mg | Potassium: 235mg | Fiber: 3g | Sugar: 4g | Vitamin A: 812IU | Vitamin C: 64mg | Calcium: 186mg | Iron: 2mg

The post Snap Pea Salad with Mint, Feta, and Radishes appeared first on The Mindful Fork.

Recipe by The Produce Pack

If you haven’t tried using carrot tops yet, this Walnut and Carrot Top Pesto helps you maximize the value of your farmer’s market purchases while adding extra flavor to your cooking.

A Zero Waste Solution

Did you ever wonder what to do with those leafy green tops of carrots? There’s no need to just throw them away anymore when you can make Walnut and Carrot Top Pesto – the perfect zero waste solution!

This recipe is super delicious and easy to make. Try this pesto with pasta, salads, sandwiches, or even tossed over your favorite vegetables. Lower your carbon footprint and substitute parmesan cheese with your favorite plant-based cheese!

If you need tips on how to make this recipe, click on the link below:

Print

Walnut and Carrot Top Pesto

If you haven’t tried using carrot tops yet, this walnut and carrot top pesto helps you maximize the value of your farmers market purchases while adding extra flavor to your cooking.

Course condiments, Dinner, pasta sauces

Cuisine American, Italian

Keyword carrot top pesto, zero waste

Prep Time 15 minutes

Total Time 15 minutes

Servings 8 servings

Calories 136kcal

Author Tabor Barranti

Ingredients

• Tops from 2 bunches of carrots approximately 2 cups roughly chopped
• ½ cup walnut halves
• ½ cup grated parmesan
• 2 tbsp fresh squeezed orange juice
• 1 clove garlic
• ½ tsp kosher salt
• ¼ tsp crushed red pepper flakes
• ¼ cup extra virgin olive oil

Instructions

• Add carrot tops, walnuts, parmesan, orange juice, garlic, salt and crushed red pepper flakes to a food processor and pulse until finely chopped.
• Turn the food processor on, and while it is running, slowly drizzle in the olive oil until a paste forms.

Notes

1 cup = 8 servings

Nutrition

Calories: 136kcal | Carbohydrates: 2g | Protein: 3g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Cholesterol: 5mg | Sodium: 256mg | Potassium: 55mg | Fiber: 1g | Sugar: 1g | Vitamin A: 83IU | Vitamin C: 2mg | Calcium: 64mg | Iron: 1mg

The post Walnut and Carrot Top Pesto appeared first on The Mindful Fork.

Making salad with seasonal veggies is quick and easy to make when using a food processor. This refreshing Celery Root, Carrot & Broccoli Slaw with Avocado Dressing is ready to eat in just 20 minutes.

This celery root slaw recipe is especially delicious when topped with a creamy avocado dressing but you can make a lighter version with apple cider vinegar and extra virgin olive oil.

What is Celery Root?

Celery root, also known called celeriac, is an edible root vegetable in the celery family. Although the stalks and leaves look similar to celery, they aren’t tasty enough to be eaten raw like celery. If lucky enough to buy whole (with stalks and leaves attached), practice zero-waste and add finely chopped leaves to salads, stir-fries, potatoes, and rice dishes.

The root itself is a lumpy, roundish, light brown tuber approximately the size of a grapefruit. Trim the tough outer skin to reveal a whiteish color and texture similar to a parsnip and a mild, celery-like flavor. It is crisp, crunchy, and somewhat intense when eaten raw but sweetens when cooked.

Celeriac is closely related to celery botanically, but they are grown differently. Celeriac is cultivated for its root rather than its stalk.

Eating Seasonal Is Good For The Planet

Choosing seasonal ingredients when making any meal is good for the planet. Not only are the ingredients fresher when traveling fewer miles, but they are also healthier for you. Read TMF’s Guide to Eating Seasonal for more tips.

When creating a slaw like this, it is easy to substitute other ingredients depending on the season you are preparing it in. Check out the full recipe instructions by clicking on the link below, where Chef Cindy shares different recipe variations.

Print

Celery Root, Carrot & Broccoli Slaw with Avocado Dressing

Making salad with seasonal veggies is quick and easy to make when using a food processor. Ready to eat in just 20 minutes. This celery root slaw recipe is especially delicious when topped with a creamy avocado dressing.

Course Salad, Sides

Cuisine Vegan

Keyword celeriac, celery root recipe, celery root salw

Prep Time 20 minutes

Total Time 20 minutes

Servings 4 people

Calories 29kcal

Author Chef Cindy

Equipment

• Food Processor Shredder blade, knife blade

Ingredients

Slaw:

• 1/2 cup celery root approx. 1/2 – 1 whole celery root
• 1/2 cup carrots, shredded approx. 3 carrots
• 1/4 cup broccoli stem, shredded 1 stem
• 1/2 cup broccoli florets

Dressing:

• 1 avocado
• 1 garlic clove
• 1 small shallot
• 6 mint leaves extra for garnish
• 2 tbsp apple cider vinegar
• 6 tbsp olive oil
• 1/4 cup water
• 1/2 tsp salt
• 1/8 tsp pepper

Extras:

• 1 tbsp poppy seeds

Instructions

• Use a food processor with the shredding blade attached to prep the slaw ingredients.
• Clean the food processor and attach the knife blade. Place all dressing ingredients in the food processor except the oil and water. Process until somewhat smooth and slowly add vinegar, oil, and enough water for a creamy consistency.
• Blend the avocado dressing with the slaw ingredients. Stir in poppy seeds.
• Serve with a sprinkling of poppy seeds and chopped mint.

Notes

Tip: For a lighter version of this recipe (without avocado dressing), add a 3:1 vinaigrette ratio – 3 parts extra virgin olive oil & 1 part apple cider vinegar.

Nutrition

Calories: 29kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 313mg | Potassium: 108mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2882IU | Vitamin C: 3mg | Calcium: 48mg | Iron: 1mg

The post Celery Root, Carrot & Broccoli Slaw with Avocado Dressing appeared first on The Mindful Fork.

Recipe by Sam Cooks Kindness

Corn tortillas stuffed with a fast & flavorful black bean filling and air-fried to crispy perfection! Perfect for a lazy, but nutritious lunch or even a party snack. Dip in your favorite salsa or guacamole! These Air Fried Black Bean Taquitos are vegan & oil and gluten-free.

Are Air Fryers an Eco-friendly Cooking Method?

Air fryers are considered to be more environmentally friendly than ovens and deep fryers because of their energy efficiency. They cook food faster and do not require preheating which eats up energy and time. Since they use less power, they save people money and reduce carbon footprints. Air fryers also require significantly less oil than other frying methods and can even be used without oil. This reduces the amount of oil waste which can also be hard to dispose of.

In addition, acrylamide, a chemical that is formed during high-temperature cooking such as frying and baking, is formed in significantly fewer amounts when using an air fryer. Acrylamide in high amounts can cause adverse health risks and when animal studies were performed, caused cancer in multiple subjects.

Print

Air Fried Black Bean Taquitos

Corn tortillas stuffed with a fast & flavorful black bean filling and air-fried to crispy perfection! Perfect for a lazy, but nutritious lunch or even a party snack. Dip in your favorite salsa or guacamole! These Air Fried Black Bean Taquitos are vegan & oil and gluten free.

Course Appetizer, Main, Side Dish

Cuisine American, Mexican

Keyword air fryer recipe, black bean taquito

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 servings

Calories 243kcal

Author Sam Cooks Kindness

Equipment

• 1 Air Fryer

Ingredients

• 1 can black beans 15.5 ounces drained and rinsed
• ⅓ cup your favorite salsa
• ½ teaspoon cumin
• ½ teaspoon chili powder
• salt & pepper to taste
• fresh lime juice to taste optional
• 8-10 corn tortillas amount may vary based on size of tortillas

Nutrition

Calories: 243kcal | Carbohydrates: 50g | Protein: 7g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 363mg | Potassium: 337mg | Fiber: 8g | Sugar: 3g | Vitamin A: 365IU | Vitamin C: 1mg | Calcium: 104mg | Iron: 2mg

The post Air Fried Black Bean Taquito Are An Eco-friendly Snack appeared first on The Mindful Fork.

Recipe by Chef Cindy

Spinach Salad with Roasted Shiitake Mushrooms is a vegan spin on the “classic” spinach salad that’s normally made with hard-boiled eggs, sliced button mushrooms, crumbled bits of bacon, and topped with a drizzle of a warmed vinaigrette dressing. Roasted shiitake mushrooms are an easy and delicious replacement for bacon!

Learn more from our community on some gradual tips towards a plant-based diet !

Spinach is a SUPERFOOD!

Spinach is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. Spinach has large quantities of vitamin A and vitamin C which are crucial for the building and maintenance of collagen which provides structure to skin and hair. Leafy green vegetables also contain the highest amounts of vitamin K which are a necessary nutrient to build and maintain healthy bones. Just 1 cup of raw spinach fulfills a daily requirement for both men and women!

Is spinach good for the environment too?

Spinach is very sustainable when not grown with pesticides. It has a relatively low carbon footprint (0.34 kg CO2e per 2 pounds of fresh spinach production) and a low water footprint (35 gallons of water per 1 pound of spinach production). However, spinach is a vegetable that is often grown with high amounts of synthetic pesticides making it one of the “dirty dozen” crops. According to a pesticide analysis performed by the USDA in 2016, there was an average of 7 different pesticides/insecticides/fungicides on one piece of conventionally grown spinach crop. These pesticides can be very harmful to our health if consumed in large enough quantities and are also extremely detrimental to soil health!

Luckily you can still enjoy spinach and be sure that it’s positively impacting your body and the environment. When purchasing spinach, BUY ORGANIC, locally grown spinach. If you can’t find organic spinach be sure to wash your spinach several times before consuming it.

Roasted Butternut Squash with Pear & Pecan Salad Recipe

Frisée & Citrus Salad

Fennel, Apple & Cabbage Slaw Salad with Pomegranate

See All Salads >

To see the original post for this recipe click on the link below:

Print

Spinach Salad With Roasted Shiitake Mushrooms

Spinach salad with roasted shiitake mushrooms, cherry tomatoes, slices of radishes & salad turnips and topped with a drizzle of olive oil and balsamic vinegar.

Course Salad

Cuisine Vegan

Keyword shiitake mushrooms, spinach, vegan spinach salad

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4 people

Calories 90kcal

Author Chef Cindy

Ingredients

• 3 cups cups of spinach leaves
• 3 ½ oz of shiitake mushrooms
• 4 red radishes
• 4 Japanese salad turnips
• ½ cup cherry tomatoes
• 2 tbsp olive oil
• 3 tbsp balsamic vinegar

Instructions

• Place spinach leaves in a salad spinner to clean. Loose (not packaged) spinach leaves can be very dirty so it may take 3 cycles of cleaning in the salad spinner.
• Cut the dirty stems off the shiitake mushrooms & wipe clean with a damp paper towel, if needed. Slice them crosswise as thin as possible.
• Place on a baking sheet lined with parchment paper. Drizzle with 2 tablespoon of olive oil and sprinkle with 1 teaspoon or more of sea salt.
• Roast at 375 for approximately 20 min or until crispy.
• While roasting, slice the radishes and turnips into a matchstick cut.
• Clean the tomatoes and slice each in half.
• Plate the spinach and top with radishes, turnips, tomatoes and top with roasted mushrooms.
• Finish off with freshly ground pepper and a drizzle of olive oil & balsamic vinegar, to taste.

Nutrition

Calories: 90kcal | Carbohydrates: 5g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 27mg | Potassium: 264mg | Fiber: 1g | Sugar: 3g | Vitamin A: 2201IU | Vitamin C: 11mg | Calcium: 29mg | Iron: 1mg

The post Spinach Salad With Roasted Shiitake Mushrooms appeared first on The Mindful Fork.

By Cindy Siegenfeld

You’ve probably heard of the phrase “carbon footprint” and the need to lower it. Many of us are confused about what that means and how that affects the environment. Here are some common questions:

• What is a carbon footprint and how does that relate to climate change?
• If lowering my carbon footprint is recommended, what tools are there to calculate my carbon footprint?
• What changes in my diet will make a difference?
• How can I keep track of my carbon emissions?
• What does it mean when a company is carbon neutral and why is that important?

Our hope is that by the time you finish reading this, you will realize your actions matter. A recent NY Times article shares that the dangers of climate change are mounting so rapidly that they can soon overwhelm the ability of both nature and humanity to adapt unless greenhouse gas emissions are quickly reduced.

This will take a global effort – individuals, companies, and countries doing everything they possibly can. And that doesn’t mean just spending billions of dollars on adaptions to future threats facing us. We should also be focusing on transformational changes within our ecosystem that are sustainable. But if we continue with minimal action, our choices for those changes will become fewer and fewer.

The rate of carbon emissions are the highest they’ve been in 66 million years and the amount of warming in the coming decades is expected to be 250 times greater than the average warming during the past century.

If global warming reaches 1.5 degrees Celsius – as is now likely within the next few decades – roughly 8 percent of the world’s farmland could be unsuitable for growing food,  oceans and animal life will suffer, and people around the world will be exposed to flooding and more natural disasters that will change habitable areas. If we reach 2  and  then 3 degrees Celsius the effects are devastating!

What is a carbon footprint?

According to the Nature Conservancy, a U.S. environmental nonprofit, a carbon footprint is the total amount of greenhouse gases (including carbon dioxide and methane) that are generated by our actions. In short, our daily GHG emissions contribute to global warming.

Thinking in terms of a household, it relates to the carbon that is indirectly or directly emitted from the food you buy, the gas and electricity you use to heat your home, or the fuel needed for the car you drive.

The global carbon emissions average is 4 tons, which would be a good first step for most Americans to aim for. However, if we want to avoid global warming, we all need to strive to get it under 2 tons by 2050.

The average carbon footprint for a person in the United States is 16 tons per year, one of the highest in the world.

Lowering individual carbon footprints from 16 tons to 2 tons will take individual effort. Dietary changes will mean eating less meat and focusing on a low-carbon diet. While other changes can mean finding more efficient ways to travel as shared in this diagram below from Our World in Data.

Utilizing some tools measure your carbon footprint will open your eyes to the changes you can also make in your home, the food you purchase and choices you make when shopping.

Tools to measure your carbon footprint

There are and increasing amount of tools and apps being developed to calculate your carbon footprint. Carbonfootprint.com offers calculators for both individuals and businesses and suggests handy ways to reduce your carbon footprint and improve it by, for example, planting trees. Or there’s a straightforward questionnaire created by the environmental nonprofit WWF (Worldwide Fund for Nature) that asks questions about your diet and travel habits, and offers advice.

One of the easiest is Climate Hero which lets you calculate your carbon footprint in just 5 minutes, reduce your footprint with climate pledges and offset your remaining footprint to 200%. They make it quick and easy with some general assumptions. This gets your gears turning for some important lessons you can take away from the test. Try out a Climate Hero test now.

You can also try some more detailed tools to estimate your personal or household greenhouse gas emissions. Then explore the impact of different techniques to lower those emissions. Here are some of our recommendations for good start:

• U.S. Environmental Protection Agency gives you a quick, rough estimate of your carbon footprint by using U.S. average values.
• The Nature Conservancy has an easy to use interactive carbon calculator giving and ways to take action.
• Global Footprint Network shares another approach with an ecological footprint and ratings with an peronal Overshoot Day – find out what yours is!: 
• Giki Zero app is a free science based carbon footprint calculator with over 130 steps to suit every lifestyle and budget.
• Carbon Footprint & CO2 Tracker for Travel and Food app which can automatically track the carbon associated with your day to day travel.
• MyEarth app is GPS based and will calculate and motivate you to make carbon-conscious food and travel decisions. You can even set a target based on a 7.6% reduction.
• Klima is a carbon offset app that will suggest chnages and allow you to offset your carbon emissions with a monthly subscription.
• JouleBug is a sustainability app that combines gaming and social media to compete and connect with your friends with suggested actions for an eco-friendly life.
• EarthHero app helps yoou discover ways to act towards climate change and set green goals for yourself.
• GreenKarma app has a gaming interface that allows you to play and collect CO2 cards for various environmental projects where you can use them to reduce real-life emissions.

Changing your diet can lower your carbon footprint

Food consumption is responsible for about 26% of global greenhouse gas emissions. Eating low carbon food is therefore one of the best ways to reduce your carbon footprint.

We all know that cutting back on meat consumption is essential to lowering your carbon footprint. But you should also learn about how to eat the eco-flexitarian way which will give you extra tools to be mindful and choose food that is sustainably sourced.

What if you just want to focus on a low carbon diet? Start by looking for recipes that share the Environmental Info directly in the nutritional calculations. You can find a Carbon Footprint Analysis number on each one of The Mindful Fork Recipes. Thanks to My Emissions, they calculate the greenhouse gas emissions (GHG) amount and the percentage based on a global average. You can then decide what recipe fits into your daily plan.

My Emissions also has a carbon footprint calculator that is free to use. You can easily look up the carbon footprint of an ingredient and make more sustainable choices. Our hope is one day we can see a carbon rating label displayed on many products and menus allowing eco-conscious consumers make better decisions when dining out or purchasing products at the supermarket.

What is a good carbon footprint?

According to Climate Hero, we shouldn’t be eating more than 3.05 kg CO2e (3,050 grams) carbon emissions per day. This is based off a UN recommendation to reduce carbon food emissions by 7.65 each year.

Top tips to reduce your carbon footprint

If we are aware, we can incorporate changes that will make a difference. Here are just a few to start with, but certainly, learn more by taking some of the quizzes mentioned above.

• Eat less beef and lamb. Cows and sheep are ruminants that let out large amounts of methane gas, which has a 21 times higher greenhouse effect than carbon dioxide.
• Be eco-conscious and eat an eco-flexitarian or low-carbon diet. Choose from recipes that label the carbon footprint so you are aware of your daily carbon emissions.
• Offset your remaining footprint with a carbon offset program. This is a cost effective way to take responsibility for the emissions you’re causing but can’t eliminate with lifestyle changes.
• Switch to an environmentally friendly electricity program that reduce your climate impact from electricity usage by 90%. Contact your electric company for available options.
• Use your bike or walk when possible.
• Be more conscious of reducing travel domestically which has the largest impact on our environment. Take a train, bus, car or ferry instead of short-haul flights.
• Join a car sharing program instead of owning or leasing a car. You will only use a car when you really need to. In addition, you often can get access to green vehicles and choose the most suitable size for each trip.
• Ask for an eco-friendly car when booking a taxi/Uber/Lyft. For example, Uber offers users to choose Uber Green where you’ll receive a ride in a hybrid or 100% electric car that produces up to 44% fewer carbon emissions than the average Uber trip.
• Fight food waste. Out of all the food produced, 40% ends up as waste. Half of this happens during production or distribution, while the other half happens at home in the kitchen. Learn how to cook more efficiently and to plan out zero-waste meals. Learn more about The Mindful Fork Eco-Conscious Cooking Course (coming soon).
• Reduce Plastic Usage. Plastic is made from fossil oil and every kg of plastic creates about 3- 6 kg CO2 emissions. Average is 50kg per person with a foootprint of 150-300kg CO2e per person per year.
• Prioritize products made with wood and bamboo. The choice of raw materials has a big impact when buying things like furniture, home decor, utensils, building materials, toys, textiles, etc.
• Shop less. When buying, go for quality instead of cheap products that wear out quickly.
• Shop more circular. Buying second hand is an easy way to reduce your emissions. You can also donate or sell items you no longer use.
• Maximize recycling. Make sure all the things you throw out are recycled correctly.

Carbon offsetting can be used in addition to maintaining a low-carbon footprint. You can offset your excess carbon output to fund projects that will help reduce greenhouse gas emissions elsewhere on the planet.

Carbon Offset Programs

Carbon offset programs will give you ways to neutralize your carbon footprint by decreasing the footprint of others. The money you pay goes towards climate positive projects that are made possible by donations from people carbon offsetting. A primary example of these projects is replacing fossil fuels with renewable energy in developing countries that cannot fund these projects for themselves.

Here is a list of some suggested programs:

• Native Energy
• Terrapass
• myclimate
• clear
• 3degree

Support organizations and get involved

Support organizations that are researching new ideas to innovate change, educating the public on how to incorporate those changes, and promoting carbon offset programs.

Speak up for nature by contacting your elected officials or pledging to take action

The Nature Conservancy offers many ways you can take action with a pledge. SImply fill out a form (no donation required) and they will pass it on to an elected official. Your voice matters and will be heard.

Hold on to HOPE for OUR FUTURE

We must hold on to HOPE for our future! Innovative solutions are already in the works to enhance nature’s ability to fight climate change. With determination to protect our precious ecosystems, we can turn things around. Together, we can slow down the worst impacts facing our world today and innovate for a better 2030 and beyond!

The post How To Reduce Your Carbon Footprint appeared first on The Mindful Fork.

By Sam Cooks Kindness

Fresh, coconut cauliflower bites baked to crispy perfection and topped with a creamy, sweet & spicy bang bang sauce.

Why eating seasonally is important!

Cauliflower season is upon us making this recipe a great addition to your meal rotation for the month of March! Although you can find cauliflower in supermarkets almost any time of year, its main growing season is the winter into early spring. With almost all produce at our fingertips whenever we want it, many people do not realize how important it is to think about the seasonality of vegetables when trying to decide what meal to make next.

When you eat seasonally, you increase your chances of getting a better quality ingredient with higher nutrient contents too! In season produce also typically tends to be cheaper because there is a surplus of it. This is a great opportunity to think about big-batch cooking and different preservation methods. For tips and tricks on eating seasonally and extending the life of your produce, check out our Guide to Eating Seasonally on our community page!

If you need tips on how to make this recipe, click on the link below:

Print

Bang Bang Coconut Cauliflower

Fresh, coconuty cauliflower bites baked to crispy perfection and topped with a creamy, sweet & spicy bang bang sauce.

Course Appetizer, Main or Side Dish

Cuisine American

Keyword cauliflower bites

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4 servings

Author Sam

Ingredients

Coconut Cauliflower

• ½ cup chickpea flour may sub whole wheat or all purpose flour
• ⅓ cup nutritional yeast
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ¾ cup water
• ½ cup panko whole wheat if available
• 2-3 tablespoons shredded coconut
• 1 head cauliflower
• Bang Bang Sauce

Bang Bang Sauce

• ⅓ cup sweet chili sauce
• ½ block extra firm silken tofu 174g I use Mori-Nu
• 1 tablespoon wine vinegar
• ½ tablespoon sriracha

Optional For Serving

• sliced green onions
• cilantro
• prepared rice or other grain of choice

Notes

Coconut can be omitted for allergies or preference!

The post Bang Bang Cauliflower appeared first on The Mindful Fork.

By Sam Cooks Kindness

This Vegan Chickpea Orzo Soup is vegan, creamy, healthy and takes 30 minutes to make! Tender chickpeas and orzo and the warming flavors of sage in a creamy broth that feels indulgent and rich but is secretly healthy!

Are chickpeas sustainable?

Chickpeas are good for you and good for the environment! They are a great source of protein and fiber and are also high in vitamins and minerals such as iron, calcium, and zinc. Chickpeas also have a low carbon and water footprint. Chickpeas pull nitrogen from the air and store it in the soil instead of needing chemical fertilizers. When chickpeas are harvested, they leave the valuable nitrogen in the ground for the next generation of crops. Chickpeas also use a fraction of the water needed to raise other food protein sources. Chickpeas are nut free, gluten free, and vegetarian making them a great high-protein option for many different types of eaters!

Craving more chickpea recipes …

Vegan Caesar Salad with Roasted Chickpea Croutons

Vegan Chickpea “Tuna” Salad Recipe

Sweet Potato, Chickpea and Red Lentil Soup

See All Legumes >

Print

Vegan Chickpea Orzo Soup

This Vegan Chickpea Orzo Soup is vegan, creamy, healthy and takes 30 minutes to make! Tender chickpeas and orzo and the warming flavors of sage in a creamy broth that feels indulgent and rich but is secretly healthy!

Course Main Course, Soup

Cuisine American

Keyword chickpea recipe, chickpea soup

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4 people

Calories 221kcal

Author Sam

Ingredients

• 1 small sweet onion chopped small
• 1 large carrot chopped small
• 2 ribs celery chopped small
• 6 cloves garlic minced
• ½ teaspoon black pepper
• 3 teaspoons dried sage
• ¼-½ teaspoon red pepper flakes
• 5½ cups vegetable broth
• ¾ cup dry orzo
• ⅓ cup raw cashews optional soaked overnight or boiled for 10 minutes
• ¾ cup unsweetened soy milk
• 1 can chickpeas 15.5oz drained
• 2 large handfuls baby spinach

Notes

https://samcookskindness.com/vegan-chickpea-orzo-soup/

Nutrition

Calories: 221kcal | Carbohydrates: 35g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 1330mg | Potassium: 310mg | Fiber: 3g | Sugar: 6g | Vitamin A: 3430IU | Vitamin C: 5mg | Calcium: 90mg | Iron: 2mg

The post Vegan Chickpea Orzo Soup appeared first on The Mindful Fork.

By Chef Cindy

This Sunchoke Chip Recipe is simple and delicious! When cooked in an air fryer, they come out crisp, crunchy, healthy, low in fat calories, and super simple to make.

Are sunchokes healthy to eat?

Sunchoke chips can be addicting and delicious, kind of like potato chips, but before eating a whole bowl of them it is important to know how this little unassuming tuber may impact your body. Besides being called Jerusalem artichokes, sunchokes are sometimes referred to as “fartichokes.” Unfortunately this is a nickname that holds a good amount of truth behind it. Sunchokes are high in the carbohydrate inulin, also found in jicama and salsify. Inulin cannot be digested naturally and when the bacteria found in our digestive systems get to work on it, many people feel its adverse effects. However, not all people feel badly after eating sunchokes, and many chefs argue that if you consume them peeled and cooked, your chances of feeling bloated decrease greatly.

So is it worth it? Many people love sunchokes’ earthy, “artichokey” flavor and versatility and will continue to cook and consume them no matter what. Others can’t justify the uncomfortability. But if you’ve never tried sunchokes before, give this recipe for Sunchoke Chips a try, and hopefully, you’ll be back for more!

More sunchoke recipes ..

Roasted Sunchokes with Lemon & Thyme

Jerusalem Artichoke, Leek and Chestnut Pie

Jerusalem Artichokes with Baked Portobello Mushroom

See All Winter >

If you need more guidance on how to make this recipe, click on the link below.

Print

Air Fryer Simple Sunchoke Chips Recipe

This Sunchoke Chip Recipe is simple and delicious! When cooked in an air fryer, they come out crisp, crunchy, healthy, low in fat calories, and super simple to make.

Course Sides

Cuisine Vegan

Keyword air fryer recipe, sunchoke chips

Prep Time 10 minutes

Cook Time 15 minutes

Total Time 25 minutes

Servings 8 Servings

Calories 117kcal

Author Cindy

Equipment

• Mandoline Slicer
• Air Fryer

Ingredients

• 8 10 sunchokes Jerusalem artichokes
• 1 tsp sea salt
• olive oil spray

Instructions

• Using a vegetable scrubber, clean sunchokes. Dry thoroughly.
• Thinly slice the sunchokes using a mandoline slice (do not peel).
• Place in the air fryer. Spray lightly with olive oil and sprinkle with sea salt (dividing into batches).
• Cook at 350° for no more than 15 minutes. (peek in after 7 minutes)

Notes

Tip: Chips cook best when placed in a single layer in the air fryer – they will shift around when cooking though so peek in halfway through and readjust.

Nutrition

Calories: 117kcal | Carbohydrates: 28g | Protein: 3g | Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 297mg | Potassium: 686mg | Fiber: 3g | Sugar: 15g | Vitamin A: 32IU | Vitamin C: 6mg | Calcium: 23mg | Iron: 5mg

The post Simple Sunchoke Chips Recipe appeared first on The Mindful Fork.

By Chef Cindy

Roasted sunchokes are crispy on the outside but tender, sweet, and nutty on the inside. You’ll love the zing of lemon & thyme that tantalize your tastebuds!

What are Sunchokes?

Sunchokes are root vegetables with a distinct starchy taste. They cook like potatoes, where the outer skin becomes crispy, and the insides are tender, sweet, nutty, and white like potatoes.

They can be purchased from your local market in the winter months. When shopping, seek out sunchokes that are firm and light brown, primarily free of dark spots.

Recipe Variations

Sunchokes can be cooked in various ways and with different spices:

• Spices – flavored sea salt, garlic powder, coriander, nutmeg, fennel seed
• Herbs – parsley, rosemary, sage
• Technique – mash, roast, air fry, grilled, peeled, or whole

Check out TMF’s Sunchokes Chips recipe made with an air fryer!

Are Sunchokes Sustainable?

Sunchokes (Jerusalem artichokes) are native to North America and are easy to grow, sometimes considered invasive. They are tolerant of drought, need minimal care, and robust enough to fight most plant diseases making sunchokes a sustainable root vegetable.

If interested in starting a garden this spring season, you may want to consider growing sunchokes. They are the perfect vegetable for novice gardeners. You will also get the benefit of seeing their flowers bloom!

Sunchokes can take a long time to grow, but these tubers are well worth waiting for. They can be harvested in the fall and used throughout the winter. They don’t store well, so it’s best to leave them in the ground. Just pluck them out when ready to be used.

Start by getting some tips from a gardening expert on planting and growing Jerusalem artichokes. Make sure to visit TMF’s Resources page for more gardening tips and sources for buying sustainable seeds!

If you need more guidance on how to make this recipe, click on the link below.

Print

Roasted Sunchokes with Lemon & Thyme

Roasted sunchokes are crispy on the outside but tender, sweet, and nutty on the inside. You’ll love the zing of lemon & thyme that tantalize your tastebuds!

Course Sides

Cuisine Vegan

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 4 people

Author Cindy

Ingredients

• 1 lb sunchokes Jerusalem Artichokes
• 1 tbsp olive oil
• 1/2 tsp sea salt
• 3 thyme sprigs
• 1 lemon

Instructions

• Scrub the sunchokes clean. Dry thoroughly.
• Cut into finger size pieces, preferably lengthwise.
• Place on a parchment-lined baking sheet, drizzle with olive oil and a hint of sea salt.
• Bake at 375° for 30 minutes or until light brown and crispy.
• While sunchokes are baking, prepare lemon & thyme topping – remove thyme leaves and chop and zest lemon using a Microplane. Mix thyme leaves, lemon zest, and sea salt in a bowl or mash using a mortar and pestle.
• When sunchokes are finished cooking, top with lemon & thyme mixture and serve immediately.

The post Roasted Sunchokes with Lemon & Thyme appeared first on The Mindful Fork.

By The Fulfilled Foodie

The Scottish have been cooking with whiskey forever and now I’ve tried it – it is clear why! This whiskey sauce just goes so well with the creamy butter bean and Jerusalem artichoke puree. If you struggle to get hold of Jerusalem artichokes, you can swap them out for another root veg such as parsnip or turnip.

Are Jerusalem Artichokes Sustainable?

Jerusalem artichokes are actually a very sustainable food choice. For one thing, they can grow perfectly well in poor-quality soil. They don’t need very much water to grow which makes them tolerant of droughts and they are also naturally good at not succumbing to plant diseases, allowing them to grow without pesticides.

They can also be used as biofuel (fuel made from plants), which is becoming exceedingly critical in our efforts to move away from fossil fuels. Biofuels come from “energy crops” and burn cleaner than traditional fuel sources, releasing fewer pollutants into the atmosphere.

Recipe Tip: Substitute non-dairy substitutes for butter and cream for the vegan version and lower your carbon footprint.

Print

Jerusalem Artichokes with Baked Portobello Mushroom

The Scottish have been cooking with whiskey forever and now I’ve tried it – it is clear why! This whiskey sauce just goes so well with the creamy butter bean and Jerusalem artichoke puree. If you struggle to get hold of Jerusalem artichokes, you can swap them out for another root veg such as parsnip or turnip.

Course Main

Cuisine American

Keyword jerusalem artichoke, sunchokes

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 4 people

Calories 424kcal

Author The Fulfilled Foodie

Ingredients

• 300 g Jerusalem artichokes
• 100 ml double cream
• 470 g cooked butter beans 2 drained 400 g cans of butter beans
• salt and white pepper
• 2 tbsp olive oil
• 3 shallots
• 2 sprigs thyme
• 75 ml whiskey
• 200 ml stock
• 4 portobello mushrooms
• knob butter
• 4 cloves garlic roughly chopped

Nutrition

Calories: 424kcal | Carbohydrates: 46g | Protein: 14g | Fat: 17g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 225mg | Potassium: 1321mg | Fiber: 11g | Sugar: 15g | Vitamin A: 514IU | Vitamin C: 6mg | Calcium: 64mg | Iron: 6mg

The post Jerusalem Artichokes with Baked Portobello Mushroom appeared first on The Mindful Fork.

By Plant Based Livin

The traditional recipe from KFC was popular with everyone. This meal is super easy to make vegan because you can easily replace the milk and butter with vegan options. There are also many plant-based meat options for the chicken nuggets. You don’t have to miss out on a classic fast-food meal with this recipe, and you’ll be doing something good for the planet, people and animals.

Making the shift to a plant-based diet!

Making the shift to a plant-based diet can seem daunting at times. Especially if you like the ease of grabbing a filling meal in just a few seconds. But the reality of the situation is fast food restaurants are harmful for our bodies and for the environment.

Fast food has become symbolic with the American diet and as a result of its vast popularity, has driven factory farming in the United States. According to an article written by the Institute of Agriculture & Trade Policy, “factory farm animal production now accounts for 33% of agricultural methane emissions, 13% of total U.S. methane emissions and 1.3% of total U.S. greenhouse gas emissions.” Not to mention the land destruction, water usage, and fuel consumption that also goes into raising, slaughtering, and distributing these animal products. Eating a “fast” animal-based diet is destructive for the sustainability of life on Earth.

However, if you do have “fast-food favorites” like Jessica from plantbasedlivin.com does, you can re-create a healthier – more eco-conscious version at home. For example, in this Vegan KFC Famous Bowl, by swapping out animal products for plant-based alternatives, you are reducing the carbon foot-print of this meal and also doing better by your body.

If you want tips on how to make the transition towards a plant-based diet check out our community page and our article Gradual tips for moving towards a plant-based diet!

For detailed instructions on how to make this recipe, click on the link below:

Print

Vegan KFC Famous Bowl

The traditional recipe from KFC was popular with everyone, including myself. This meal is super easy to make vegan because you can easily replace the milk and butter with vegan options, and there are so many great vegan chicken nuggets. You don't have to miss out on a classic fast food meal with this recipe, and no one was harmed in the making of it.

Course Dinner, Lunch, Supper

Cuisine American, Comfort Food, Southern

Keyword vegan bowl

Cook Time 30 minutes

Total Time 30 minutes

Servings 4 Servings

Author Jessica Morton

Ingredients

Garlic Herb Mashed Potato Ingredients:

• 3-4 large potatoes
• 2 tbsp vegan butter
• 3-5 cloves minced garlic
• ½ -1 C plant based milk
• 2 tsp Herbes de Provence
• 2 tbsp mixed herbs (fresh thyme, rosemary, sage, and oregano)
• 2 tsp garlic powder
• salt and pepper to taste

Optional:

• 1 tsp Savory Spice Blend
• ½ tsp Mushroom Umami Seasoning Trader Joe’s
• ½ tsp Onion Salt TJ’s
• 1 tsp 21 Seasoning Salute TJ's

Mushroom Herb Gravy Ingredients:

• 3 tbsp vegan butter
• 2 cloves minced garlic
• 8 ounces mushrooms, diced
• 3 tbsp all-purpose flour
• 1 C vegetable broth
• 1 C non-dairy milk
• 1 tbsp fresh herb mix like the mashed potatoes
• 1 tsp Herbes de Provence
• salt and pepper to taste

Optional:

• ½ tsp Savory Spice Blend
• ½ tsp Mushroom Umami Seasoning Trader Joe’s
• 1 tsp 21 Seasoning Salute

Other Main Ingredients:

• 1 9 ounce vegan chicken tenders Trader Joe’s
• 1 16 ounce organic sweet cut corn TJ's
• 8 ounces vegan cheddar cheese, shredded
• parsley, chopped

The post Vegan KFC Famous Bowl appeared first on The Mindful Fork.

By The Fulfilled Foodie

Jerusalem artichokes are most available in the winter season. But if you struggle to find them, replace Jerusalem artichoke with another winter root veg such as parsnip or celeriac. The result is a plate of comforting wintery pie – yum!

Is a Jerusalem artichoke a type of artichoke?

The Jerusalem Artichoke is not actually an artichoke but a member of the sunflower family. It looks nothing like an artichoke but is actually a dark brown, lumpy looking tuber. It also does not originate in Jerusalem, its name comes from the Spanish and Italian word, girasol/girasole, which means sunflower! The word artichoke was used to describe these root vegetables due to its similar taste, but otherwise the name is completely misleading. As if this wasn’t confusing enough, the Jerusalem artichoke is often referred to as a sunchoke, which is at least a more appropriate name.

Are sunchokes like potatoes?

Sunchokes are root vegetables with a distinct starchy taste. They cook like potatoes, where the outer skin becomes crispy, and the insides are tender, sweet, nutty, and white like potatoes.

If you haven’t tried roasting sunchokes yet, check out TMF’s roasted sunchoke recipe!

Eating Seasonal Is Good For The Planet

Root vegetables like sunchokes, rutabaga, carrots, celeriac, beets, parsnips, turnip, and potatoes are abundant in the winter months. Focusing on recipes that use seasonal ingredients is a step towards being a mindful, eco-conscious consumer.

Why does eating seasonal matter? When we are far removed from the impact of our food choices, we aren’t aware of its implications on our bodies, other people, and our environment. Eating seasonal fruits and vegetables is a simple change we can all make with our daily diet that is sustainably good for our planet.

Read more on TMF’s Guide to Eating Seasonal!

Print

Jerusalem artichoke, leek and chestnut pie

Jerusalem artichokes can be hard to get hold of. If you struggle to find them, replace them with another winter root veg such as parsnip or celeriac. The result is a plate of wintery comforting pie – yum!

Course Main Course

Keyword jerusalem artichoke, seasonal recipe

Prep Time 40 minutes

Cook Time 40 minutes

Total Time 1 hour 20 minutes

Servings 4 people

Calories 752kcal

Author The fulfilled foodie

Ingredients

• 320 g puff pastry
• 1 tbsp olive oil
• 1 large leek
• 400 g jerusalem artichokes peeled and chopped
• 2 garlic cloves
• 200 ml white wine
• 200 ml vegetable stock
• 200 g vacuum packed chestnuts not water chestnuts
• 50 g parmesan cheese
• 3 tbsp parsley
• 1 thyme
• salt and pepper

Nutrition

Calories: 752kcal | Carbohydrates: 82g | Protein: 14g | Fat: 38g | Saturated Fat: 10g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 21g | Cholesterol: 9mg | Sodium: 613mg | Potassium: 831mg | Fiber: 3g | Sugar: 12g | Vitamin A: 874IU | Vitamin C: 32mg | Calcium: 205mg | Iron: 7mg

The post Jerusalem Artichoke, Leek and Chestnut Pie appeared first on The Mindful Fork.

By Chef Cindy

You’ll love the earthy, smoky, and buttery flavor that comes out in this Easy Mashed Rutabaga Recipe. Rutabaga is a root vegetable that can easily substitute potatoes in many recipes. Get creative and enjoy rutabaga throughout the winter season!

What are Rutabagas?

What are rutabagas? Rutabagas are root vegetables (grown underground) like potatoes, turnips, parsnips, beets, carrots, celeriac, and radishes. With a harvest between fall and early spring, they are seasonally abundant in the winter months. Rutabagas are in the cabbage family, giving them a cross taste between turnips and cabbage. If you’ve had a turnip, you have a good idea of what they taste like. They are earthy, slightly bitter, buttery, and sweet-savory taste.

Eating Seasonal Is Good For The Planet

Root vegetables like rutabaga, carrots, celeriac, beets, parsnips, turnip, and potatoes are abundant in the winter months. Focusing on recipes that use seasonal ingredients is a step towards being a mindful, eco-conscious consumer.

Why does eating seasonal matter? When we are far removed from the impact of our food choices, we aren’t aware of its implications on our bodies, other people, and our environment. Eating seasonal fruits and vegetables is a simple change we can all make with our daily diet that is sustainably good for our planet.

Read more on TMF’s Guide to Eating Seasonal!

If you need more guidance on how to make this recipe, click on the link below.

Print

Easy Mashed Rutabga Recipe

You'll love the earthy, smoky, and buttery flavor that comes out in this Easy Mashed Rutabaga Recipe. Rutabaga is a root vegetable that can easily substitute potatoes in many recipes. You can get creative and enjoy rutabaga throughout the winter season!

Course Sides

Cuisine Vegan

Keyword mashed rutabaga, root vegetables

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 4 people

Calories 130kcal

Author Chef Cindy

Ingredients

• 34 ounces rutabaga 1 ½ large large cubed
• 2 tbsp vegan butter
• 1 tsp smoked sea salt Maldon
• 1 tbsp chives chopped

Instructions

• Scrub, peel, slice, and cube the rutabaga into chunks. Tip: large chunks are easier to cut, but small chunks will cook quicker.
• Place in a medium-size pot, cover with water, and ½ teaspoon salt. Cook on medium heat for 20-30 minutes until fork tender.
• Strain the water from the pot using the lid. Add vegan butter and hand-mash the rutabaga directly in the pot.
• Stir in the smoked sea salt, adding extra to your taste buds.
• Heat in the pot until the desired temperature. Stir in half the chives and top with remaining to serve.

Nutrition

Calories: 130kcal | Carbohydrates: 21g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 656mg | Potassium: 739mg | Fiber: 6g | Sugar: 11g | Vitamin A: 305IU | Vitamin C: 61mg | Calcium: 105mg | Iron: 1mg

The post Easy Mashed Rutabaga Recipe appeared first on The Mindful Fork.

By Chef Cindy

Root vegetables are incredibly abundant in the winter season and the perfect time to make Spicy Rutabaga Breakfast Skillet Home Fries. Breakfast skillet home fries are traditionally made with potatoes but they taste even more delicious with rutabaga. Focusing on recipes that use seasonal ingredients such as rutabaga will inspire creativity in the kitchen.

What are Rutabagas?

What are rutabagas? Rutabagas are root vegetables (grown underground) just like potatoes, turnips, parsnips, beets, carrots, celeriac, and radishes. With a harvest between fall and early spring, they are seasonally abundant in the winter months. Rutabagas are in the cabbage family which gives them a cross taste between turnips and cabbage. If you’ve had a turnip, you have a good idea of they taste like. They are earthy, slightly bitter, buttery and sweet-savory taste.

Eating Seasonal Is Good For The Planet

Root vegetables like rutabaga, carrots, celeriac, beets, parsnips, turnip, and potatoes are abundant in the winter months. Focusing on recipes that use seasonal ingredients is a step towards being a mindful, eco-conscious consumer.

Why does eating seasonal matter? When we are far removed from the impact of our food choices, we aren’t aware of its implications on our bodies, other people, and our environment. Eating seasonal fruits and vegetables is a simple change we can all make with our daily diet that is sustainably good for our planet.

Read more on TMF’s Guide to Eating Seasonal!

If you need more guidance on how to make this recipe, click on the link below.

Print

Spicy Rutabaga Breakfast Skillet Home Fries

Who can resist the taste of potato home fries in the morning! Since root vegetables are abundant in the winter season, why not make Spicy Rutabaga Breakfast Skillet Home Fries!

Course Breakfast

Cuisine Vegan

Keyword root vegetables, rutabaga home fries

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 people’

Calories 165kcal

Author Cindy

Ingredients

• 2 tbsp olive oil
• 2 rutabaga peeled and small cubed
• 1 small onion diced
• 1 garlic clove minced
• 2 scallions sliced white and greens
• 1/2 jalapeño chopped
• salt & pepper to taste
• 1 tsp garlic powder
• 2 tbsp shredded Colby Jack cheese plant-based cheese, Violife recommended
• cilantro 2 tbsp chopped

Instructions

• Heat 2 tbsp olive oil in a cast-iron skillet. Add cubed rutabaga. Cook for 5 – 7 minutes stirring occasionally.
• Add onion, cook, while continuing to stir until lightly browned. Add garlic, scallions, and jalapeños. Season with salt & pepper and garlic powder.
• Cook for an additional 5 minutes. (If making eggs – this is the time to cook them in a separate pan.) Stir in cheese and half of the chopped cilantro. Ready when the cheese has melted slightly.
• Serve alongside egg or scrambled tofu. Top it with fresh cilantro and your favorite hot sauce for an extra kick!

Nutrition

Calories: 165kcal | Carbohydrates: 22g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 66mg | Potassium: 675mg | Fiber: 5g | Sugar: 10g | Vitamin A: 118IU | Vitamin C: 60mg | Calcium: 99mg | Iron: 1mg

The post Spicy Rutabaga Breakfast Skillet Home Fries appeared first on The Mindful Fork.