Foods That Unsettle Conservatives

To say the announcement of Kamala Harris as Joe Biden's choice for vice president caused a stir across the border is an understatement. Her biggest critics responded in predictable ways, with FOXNews saying she was both too radical and not radical enough, and the Orange Goblin reviving the birther nonsense that didn't work against Obama. But I don't think anyone predicted the current vice president's take on his potential successor. Speaking at an event called “Farmers & Ranchers For Trump” Mike Pence vowed to make America great again by protecting America’s red meat from the Democrats. After learning Harris was in favour of "changing dietary guidelines and would encourage moderation to promote healthy eating, revise the food pyramid, and protect the environment", Pence responded with this:

"Well I've got some red meat for you - we're not going to let Joe Biden and Kamala Harris cut America's meat!"

You got to hand it to Pence's speechwriter, you have to know your audience if you want to reach them, and telling a room full of beef producers their livelihood will be threatened if Trump isn't reelected is like throwing chum in shark-infested waters. I can also see how the threat of losing access to well-done steaks with ketchup would shake the MAGA crowd to their no-soy-or-tofu-eating core. Anyone else should know that any changes to the USDA food guide aren't mandated by law, they're just healthy suggestions. If you want to stuff every orifice in your body with meat, that's your God-given right as an American or a Canadian. This isn't the first time a politician has used the food we eat to stoke fear and discontent into people, and with the threat of an election in this country looming, I'm sure it won't be the last. So if "owning the conservatives" is a thing for you (or if you're looking for some new ways to eat better), here are some recipes that are red meat-free that are sure to drive Pence crazier than his hydroxychloroquine-hyping boss. Packed full of nutrients and flavour, these recipes are from the Wired food issue from August 2016 back when Pence was starting his own vice-presidential aspirations.

Remember to buy local produce whenever possible.

THE BEAUTIFIER

1. Chop one head of broccoli into florets. Toss with grapeseed or safflower oil, some diced shallot, fresh lime juice, sambal (an Indonesian chili sauce or paste), a bit of fish sauce; season with salt and pepper
2. Layer on the bottom of a medium-sized bowl and top with Swiss chard sautéed in garlic and avocado halves
3. Top with chopped toasted peanuts and hazelnuts served with more lime on the side

The greens, nuts, and oils in this bowl are great sources of vitamin E, which helps the growth of your hair and nails, and has shown to lower incidences of cardiovascular diseases, cancer, and dementia.

THE HEART HELPER

1. Pile steamed brown rice into a medium-sized bowl and top with sautéed Swiss chard or spinach, boiled mini potatoes, sliced avocado and tomatoes, and lima beans
2. Whisk finely chopped shallots, fresh lemon juice, and olive oil together and season with salt and pepper, and drizzle it over the bowl
3. Top with seared mackerel fillet and some chopped pistachios, sunflower seeds, and parsley sprinkled over everything

Potassium and magnesium-rich, this bowl helps reduce high blood pressure, a leading cause of heart attacks, heart failure, kidney disease, and stroke.

VISION OF HEALTH

1. Toss chopped sweet potato, carrots and/or butternut squash with olive oil, salt and pepper, and roast at 205°C until golden-brown
2. Wilt some spinach in a large skillet and chop, then stir it into some cooked quinoa, along with some olive oil, fresh lemon juice, chopped parsley, scallion, and salt and pepper
3. Arrange the quinoa mixture in a medium-sized bowl and top with the roasted vegetables, a fried egg, and some chili flakes

The vitamin A in the ingredients in this bowl is key for eye and immune health. The quinoa supplies vitamin B and iron, as well as being protein-rich and gluten-free.

THE BONE BUILDER

1. Mix some finely grated garlic into full-fat Greek yogurt, season with salt and pepper, then smear it onto the side of a medium-sized bowl and sprinkle with Aleppo pepper (also known as Halaby pepper) and orange zest
2. Add wilted kale to the bowl, and top with a piece of seared rainbow trout, with the juice of half an orange squeezed over everything
3. Top with flaky sea salt and a fresh egg yolk

The calcium in the kale pairs well with the vitamin D in the yogurt, egg yolk, and the trout.

THE BLOOD BOOSTER

1. Pile warm buckwheat soba into a medium-sized bowl and top with steamed Chinese (or regular) broccoli, bok choy, baby shrimp, cooked edamame, and some spoonfuls of silken tofu
2. Pour hot dashi broth over everything, then drizzle with some soy sauce and toasted sesame oil
3. Squeeze lots of lime over everything and top with chopped toasted cashews and cilantro

Broccoli and bok choy are packed with vitamin C, which helps the body absorb the iron from the tofu, edamame, and shrimp. A good balance improves oxygen transport and blood health.

NO-FAIL KALE

1. Finely chop some kale or any green leafy vegetable you have on hand (Swiss chard, spinach, collards, parsley will work) and mix with finely grated garlic, lemon zest, and lots and lots of olive oil
2. Season with salt and pepper and toss with zucchini noodles
3. Serve in a medium-sized bowl with watercress, chopped toasted pistachios, a squeeze of lemon, and plenty of shaved Parmesan on top 

The vitamin K from the greens and the cheese are essential for bone remodelling and blood clotting when you get cut.

The Need To Know Classic That Is: Roasted Vegetables

Adding vegetables to a meal is a great way to increase your fibre, nutrient and antioxidant intake. But one of the problems that vegetables have always had is that some methods of preparing them (I'm looking at you boiling...) turn vegetables into flavourless mush. Roasting vegetables allows you to keep the vegetables crisp, and, thanks to the Maillard reaction, is an easy way to bring out their flavour. So head to the produce section, and make the recipe below when you're feeling like a vegetarian meal, or when you need a side dish for any roast meats you want to serve.

Ingredients:
3 potatoes, cubed
2 bell peppers, seeded and diced
2 zucchini, sliced in 2 cm pieces
1 small butternut squash, cubed
1 small bag of baby carrots
1 sweet potato, peeled and cubed
1 red onion, quartered
150 g mushrooms, ends of stems cut off, chopped if desired
35 g fresh rosemary, chopped (8 g, dried)
15 g fresh thyme, chopped (4 g, dried)
12 g garlic, minced
60 mL olive oil
30 mL fish sauce (vegans can swap this out for balsamic vinegar)
salt
pepper
cornstarch

1. Preheat oven to 245 °C.
2. In a large bowl, combine the vegetables, separating the red onion quarters into pieces, and then adding them to the mixture.
3. In another bowl, mix the thyme, rosemary, olive oil, fish sauce, salt, and pepper together. Pour the mixture into the bowl with the vegetables, and then mix everything until all the vegetables are coated. Sprinkle enough of the cornstarch on the vegetables so that they get a thin, even coating on them. 
4. Spread evenly on a large roasting pan. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Vegetarian Gravy

The best gravies are made from pan drippings, something vegetarians miss out on because of the lack of meat they eat. A way for non-meat eaters to add some savouriness to their meals is to use the following recipe that takes advantage of the flavour boosting properties of miso. Found in either Asian grocery stores or at Whole Foods, miso is a thick paste-like substance made from fermented soybeans. Extremely salty and tangy, the milder versions of miso are white or yellow in colour, with the darker brown and red varieties having a stronger taste. Commonly used in soups and marinades, the traditional Japanese miso made from soy is gluten-free, while miso made from barley, rice, or other grains may not be. With its natural umami flavour, this gravy will stand on its own merits at your dinner table and will win over both carnivores and vegans.

Happy Thanksgiving everyone!

Ingredients:

710 mL vegetable broth
30 mL water
15 mL soy sauce
60 g flour
30 g miso
30 g vegan margarine (look for it in health stores or at Whole Foods)
15 g nutritional yeast
5 g cornstarch, dissolved in 30 mL water or soy milk, as needed
2 g black pepper

1. Combine the miso and the water and whisk them both together until the miso is completely dissolved in the water (the water can be heated up a bit first in order to speed things up).
2. In a large skillet, melt the vegan margarine over medium-low heat and whisk in the flour until a paste forms. Add the miso and water mixture, along with the vegetable broth, soy sauce, nutritional yeast, and the black pepper and stir to combine well.
3. Allow to cook over low heat until thickened, stirring frequently to avoid any lumps forming as the liquid thickens up as with non-vegan gravy. Add the cornstarch (dissolved in the liquid of your choice first) if needed, to make the gravy even thicker if needed, keeping in mind the gravy will thicken slightly as it cools.

March Break Meals: Lunch

Parents often scramble to find activities for their children to do during the annual week long spring break in the school year. If registering them into a day camp is not an option, this can be a good time to show how to cook some meals. Letting children help with meal preparation is a great way to spend time with them, and it also shows the effort involved in making what is put on the table everyday. Here is a lunch recipe that is easy to make and is something that kids like to eat:

Ingredients: Tacos

115 g corn kernels
6 small corn tortillas
5 g ground cumin + pinch for the salsa
3 ripe tomatoes
1 can black beans
1 small onion
1 lime
1/2 red chili pepper
1/2 jalapeno pepper
Handful of torn cilantro (optional)
salt, pepper

1. Finely chop the tomatoes, onion, both peppers and the cilantro. Cut the lime in half and have your child squeeze out the juice.
2. Put all chopped up items in a bowl, add the lime juice, salt, pepper, and a pinch of the cumin, and have you child mix everything together.  Cover the bowl with plastic wrap and refrigerate for at least 1 hour.
3. Open up the can of beans and drain them. Saute them in a skillet together with corn. After few minutes, season it with the remaining cumin, and some salt and pepper.
4. Heat the tortillas according to the directions on the package. When they are ready, spread a layer of beans and corn on a tortilla followed by some shredded cheese and the fresh salsa.