Greenilicious 101 Ways to Love Your Greens
Amanda Benham recipes by Leigh Drew
Published by Arbon Publishing Pty Ltd. 45 Hume Street, Crows Nest NSW 2065, Australia PO Box 623, Crows Nest NSW 1585, Australia Telephone: +61 2 9437 0438 Facsimile: +61 2 9437 0288 Email: admin@arbonpublishing.com or visit www.arbonpublishing.com Managing Director Publisher authors Project eDitor book Design cover Design original PhotograPhy ProP styling FooD styling ProoFreaDer inDexer
Fritz Gubler Chryl Perry Amanda Benham, Leigh Drew Dannielle Viera Kylie Mulquin Kylie Mulquin Andre Martin Stephanie Souvlis Rebecca Truda Marie-Louise Taylor Marie-Louise Taylor
This publication and arrangement © Arbon Publishing Pty Ltd, 2014 Text © Arbon Publishing Pty Ltd, 2014 Photographs © Arbon Publishing Pty Ltd, 2014, unless otherwise credited on page 4 All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording or any information storage and retrieval systems, without permission in writing from the publisher. All images in this book have been reproduced with the knowledge of and prior consent of the copyright holder concerned, and no responsibility is accepted by authors, publisher or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort has been made to ensure that credits accurately comply with information supplied. National Library of Australia Cataloguing-in-Publication entry Author: Benham, Amanda, author. Title: Greenilicious : 101 ways to love your greens / Amanda Benham, Leigh Drew. ISBN: 9780992351229 (paperback) Subjects: Cooking (Greens) Cooking (Vegetables) Vegan cooking. Other Authors/Contributors: Drew, Leigh, author. Dewey Number: 641.6553 Printed and bound in China by 1010 Printing Limited
captions for the cover and Preliminary Pages Front Cover: Raw Tex-Mex Tacos Back Cover (left to right): Stuffed Baby Bok Choy, Mango Ice-cream smoothie, Coriander Pesto and Pumpkin Scrolls Page 1 (left to right): Sesame Greens Sushi, Chargrilled Zucchini and Basil Salad, Citrus-glazed Pumpkin over Garlic Sesame Wilted Choy Sum Page 2: Warm Salad of Broad Beans, Peas and Smoked Tofu Page 5: Miso Soup with Tatsoi and Mixed Mushrooms Page 6: Choko Apple Pie Page 8: Cauliflower Pea Curry (Gobi Matar)
Picture credits
The publisher would like to thank the following picture libraries and other copyright owners for permission to reproduce their photographs. Every attempt has been made to obtain permission from the copyright owners to use these photographs; if any errors or omissions have occurred, please contact the publisher. key: tl = top left; ml = middle left; bl = bottom left; tr = top right; mr = middle right; br = bottom right. andre Martin: back flap (bottom) Dreamstime: Jean-louis Vosgien, 71(tr) shutterstock: An Wenhong, 51; Anna-Mari West, 169(bl); area381, 170; baibaz, 27(ml); bonchan, 71(mr), 125(br); Boumen Japet, 125(tl); CGissemann, 148(bl); Claudia Holzmann, 149; Clipart deSIGN, cover, inside cover, 1, 69(br), 70(tl), 75, 76, 77, 79, 80, 81, 83, 84, 85, 87, 89, 90, 91, 93; dcwcreations, 22; desk006, 49(br); Dream79, 99(tr); Egor Rodynchenko, 96(br); hanabiyori, 147(bl); Heike Rau, 27(mr); Hong Vo, 125(tr); Irina Schmidt, 188; JIANG HONGYAN, 27(bl); JJ Studio, 97(mr); Joerg Beuge, 71(ml); John E. Manuel, 73; Jose Gil, 100; Julia Zakharova, 97(br); kazoka, 27(br); KIM NGUYEN, 70(br), 125(ml); KPG_Payless, 126; Lapina Maria, 72; Lesya Dolyuk, 127; Maks Narodenko, 49(tl); MamaMiaPL, 147(ml); Marc Nicke, 189; marekuliasz, 15; Maria Komar, 169(tr); marylooo, 49(tr); minadezhda, 98; N. Mitchell, 101; Nickola_Che, 49(ml); Ninell, 97(tl); Norman Chan, 71(tl); Ohn Mar, cover, inside cover, 1, 25(br), 26(tl), 27(bl), 31, 32, 33, 35, 37, 38, 39, 41, 43, 44, 45, 47(br), 48(tl), 50, 53, 54, 55, 57, 59, 60, 61, 63, 65, 66, 67, 95(br), 96(tl), 99(tl), 103, 104, 105, 107, 109, 110, 111, 113, 115, 116, 117, 119, 120, 121, 123(br), 124(tl), 129, 130, 131, 133, 134, 135, 137, 138, 139, 141, 143, 145(br), 146(tl), 148(ml), 151, 152, 153, 155, 157, 158, 159, 161, 163, 164, 165, 167(br), 168(tl), 173, 174, 175, 177, 178, 179, 181, 182, 183, 185(br), 186(tl); Olha Afanasieva, 28(tl), 169(br); onair, 147(tl); Peter Zijlstra, 49(mr); Phil Syme, 71(br); ribeiroantonio, 97(bl); rprongjai, 26(br); Sakarin Sawasdinaka, 147(br); SOMMAI, 49(bl); Sunny Forest, 48(bl); Supot Suebwongsa, 17; tab62, 171; TAGSTOCK1, 10, 29; Valerio Pardi, 97(tr); vanillaechoes, 27(tr), 125(bl), 147(tr); yukibockle, 169(tl); Yusak_P, 23(br); zcw, 147(mr). stephen jones (arana Photography): back flap (top)
Contributors amanda benham is an Accredited Practising Dietitian and Accredited Nutritionist who has been helping people adopt healthy vegan eating patterns since 1992. In addition to her professional qualifications, Amanda has extensive personal experience in vegan nutrition: she has been a vegan since 1983, and her two grown-up children are lifelong vegans. Amanda may be found at: www.humanherbivore.com.
leigh Drew has been involved in the culinary world for almost 30 years. Since becoming vegan in March 2003, she has shared her enthusiasm for vegan cookery by teaching cooking classes, speaking at festivals, managing vegan cafĂŠs, catering and writing cookbooks. She is committed to advocating vegan food, and showing others how it can be both ethically satisfying and incredibly delicious. Leigh originated and contributed all of the recipes in Greenilicious.
recipe testers Many thanks to all the folks on the taste-testing team in Sydney! In addition to the Sydney team, a number of people around Australia helped to test and refine the recipes in this book, including Renee Barker (Bilambil Heights, New South Wales), Mia Faletti (Perth, Western Australia), Susan Gottlieb (Brisbane, Queensland), Jess Hodder (Melbourne, Victoria), Pandrew McCakes (Sydney, New South Wales), Mel Nicholas (Melbourne, Victoria), Debe Pennell (Sydney, New South Wales) and Susan Quinn (Melbourne, Victoria).
Foreword Around 30 years ago, I had my ‘aha’ moment when I realised that the kindest thing one could do to help animals was not to eat them. As I did more research, I was over the moon to find that such a simple yet profound gesture had enormous positive ramifications for my health, for animals and for the planet. Naturally one would think that it would be a win-win-win situation. But alas, this was not the case. I lived in country Victoria at the time, and kindness towards animals only extended as far as family pets – and even that was fraught with ethical ambiguity. My overnight conversion saw me proudly become a ‘vej ann’ for several years, until I ran into a kindly vegan who politely told me I was pronouncing the word incorrectly. Sadly, this wasn’t the only thing I was doing wrong. My first meeting with tofu saw me eating the rubbery stuff raw, the only soy milk I could get was a disgusting powdered substance that was meant to be mixed with water, and I had no idea how to make vegetables enticing. My first thought was ‘Okay, I’m never going back to eating animal products, but how am I going to sell this to others?’ Thirty years down the track, I have found the answer – Greenilicious. This feast of gastronomic green delight could well be subtitled ‘How to eat your greens, win over friends and influence people to a kinder way of living’! I guarantee that you will never again look at a humble lettuce and think it is bland. Greenilicious is packed with incredible wisdom and delectable recipes that make it easy and enjoyable for one to live in line with one’s ethics for a kinder world. Congratulations Amanda Benham and Leigh Drew for showing us that, now more than ever, we can live happy and healthy lives without harming others! Pam ahern Founder and Director, edgar’s Mission: a Farm sanctuary www.edgarsmission.org.au
Contents Introduction: Welcome to the Wonderful World of Greens
10
Not Just Salad Days: Lettuces and Other Salad Greens Introduction Recipes
24 26 30
From the Cabbage Patch: Cabbages and Brussels Sprouts Introduction Recipes
46 48 52
Turn Over a New Leaf: Spinaches, Kales and Other Leafy Greens Introduction Recipes
68 70 74
Flower Power: Cauliflower, Broccoli, Asparagus and More Introduction Recipes
94 96 102
Fruits of the Vine: Zucchini, Cucumbers, Capsicums and More Introduction Recipes
122 124 128
Like Peas in a Pod: Green Legumes, from Snow Peas to Edamame 144 146 Introduction 150 Recipes From the Herb Garden: Green Herbs, from Basil to Parsley Introduction Recipes
166 168 172
Super Smooth: Healthy Drinks with a Hint of Green Introduction Recipes
184 186 190
Nutrient Content Table Glossary Selected Bibliography Index
200 202 203 204
Welcome to the Wonderful World of Greens Whether you’re an avid eater of everything green or view greens as little more than a garnish, Greenilicious is for you. We’ve coupled mouth-watering recipes with a wealth of information on not only why but how to include more greens in your daily diet. Regardless of whether you’re an experienced cook or prefer to eat on the run, green will soon be your favourite colour in the kitchen! it’s time for a rethink on greens! Not everyone is a fan of green vegetables. We probably all know we should eat them, but many of us stumble on the ‘how’ of eating them. Sadly, greens are not always treated well in the kitchen, which leads to an unappetising result on the plate. Flavourless, overcooked greens and boring salads drowning in oily dressing lack the appeal needed to make the journey from our plate to our mouth one of pleasant anticipation. Too often we let our fork favour the other ingredients on our plate, and our appetites are sated by the time we get to the greens, making them even less tempting. Some of us harbour childhood memories of being forced to eat greens, often after they had become a cold, soggy mess on our plate. Being told that they were ‘good for us’ only added to our suspicion of them, and many of us made the decision early in life that green vegetables are to be avoided at all costs, or at best they should be treated as a necessary evil to tolerate in small doses only. Greenilicious aims to turn these negative thoughts on their head, with an abundance of recipes that use greens to their full, flavoursome potential.
Some Greens Taste Different to Different People … Interestingly, not everyone experiences the taste of green vegetables in the same way.
Int roduct ion 10
Welcome to the Wonderful World of greens
above A green salad that has been thrown together
with little thought is an uninspiring choice for lunch. oPPosite Pesto Broccolini® Pizza (see pages 114–15)
is a healthy and delicious twist on an old favourite.
In particular, vegetables in the brassica family (such as broccoli, broccolini®, bok choy, curly kale, cauliflower, cabbages, Brussels sprouts, gai choy, tatsoi, rocket and watercress) contain a specific compound that some people perceive as bitterness, whereas others find that this
Int roduct ion Welcome to the Wonderful World of greens
11
s y a D d a l a Not Just S
Lettuces and Other Salad Greens 30 Endive Tarte Tatin
32 Malagasy Spicy Greens Fritters (Mofo Sakay)
33 Watercress Soup
34 Raw Tex-Mex Tacos
36 Walnut-crusted Tempeh on Wilted Watercress
38 Barbecue Witlof and Coleslaw Sandwiches
39 Simple Rocket Pasta
40 Rocket Frittata
42 Oak Leaf Salad with Shaved Beetroot and Avocado Dressing
44 Caesar Salad with Pine Nut Dressing
45 Butter Lettuce Salad with Pears, Walnuts and Lemon Olive Oil Dressing
Lettuces and Other Salad Greens The heyday of the humble iceberg lettuce is well and truly over! A gang of other leafy greens has muscled in to replace it, and our tastebuds are rejoicing. The leaves in this chapter vary in flavour from mild to wild, and they are featured not only in salads that range from simple to sophisticated, but also in fritters, a frittata and even soup. Here is our line-up: butter lettuce o cos and baby cos lettuce o oak leaf lettuce rocket o Watercress o endive o Witlof butter lettuce A loose-head lettuce with large, soft leaves, butter lettuce has a mild, slightly sweet flavour. The leaves form an excellent base for a salad, and their cupped shape makes perfect ‘bowls’ to fill with either raw or cooked ingredients for a novel entrĂŠe or lunch. Butter lettuce is a good source of vitamin A (in the form of carotenes) and other antioxidants known for their healthenhancing properties.
until you reach home. Oak leaf lettuce has a very mild flavour, and its colour, bulk and texture make it ideal as a base for a wide variety of salads.
rocket A member of the brassica family, rocket has long, lobed leaves and is widely consumed throughout the world. (It is known as arugula in the United States.) Rocket has a strong
cos and baby cos lettuce Also known as romaine lettuce, cos is a looseleaf lettuce with long leaves that feature firm white ribs. It is more resistant to heat than other lettuces, and the mature cos has a bitter flavour, which is less pronounced in the baby version. It is a good source of vitamin A, vitamin B9 (folate) and vitamin C. Cos has long been part of conventional Caesar salads, and it has been used in this book in a not-so-traditional recipe for this classic salad.
oak leaf lettuce Commonly available in red, bronze and green varieties, oak leaf lettuce has very soft leaves that are shaped like those from an oak tree, hence the name. When buying this lettuce, avoid any with wilted, browned or damaged leaves, and take care to keep the lettuce cool
Not Just Salad Days 26
lettuces and other salad greens
Butter lettuce
Cos and baby cos lettuce Rocket
Endive (curly form)
Oak leaf lettuce Watercress
Witlof
SALAD
GLUTEN FREE
RAW
30 MINUTES OR LESS
Oak Leaf Salad with Shaved Beetroot and Avocado Dressing PreParation tiMe 25 minutes cooking tiMe None
1 To make the salad, spread the oak leaf lettuce leaves over a large platter. 2 Using a potato peeler, carefully shave off peelings from the red beetroot, and scatter them over the oak leaf lettuce leaves. Rinse your fingers and the potato peeler. Shave off peelings from the golden beetroot, and scatter them over the oak leaf lettuce leaves. Scatter the pomegranate seeds over the salad. 3 To make the dressing, place the avocado, lime juice, orange juice, dried chilli flakes and gluten-free salt-reduced tamari into a food processor or blender, and blend the ingredients until the dressing achieves a thick yet pourable consistency. If necessary, add more orange juice or water a tablespoon at a time until the dressing reaches the desired consistency.
4 Just before serving, drizzle the salad with the dressing. Serves 4–6
salaD 1 oak leaf lettuce head, roughly torn, washed and drained 1 large or 2 small red beetroots (approx. 150 g), skinned 1 large or 2 small golden beetroots (approx. 150 g), skinned Seeds of 1 pomegranate Dressing ½ avocado 2 tablespoons lime juice 1/3 cup (80 ml) orange juice ½–1 teaspoon dried chilli flakes 1 tablespoon gluten-free salt-reduced tamari Additional orange juice or water as required
Note • If you find it difficult to shave
off peelings from the beetroot, simply slice the beetroot as thinly as possible.
Not Just Salad Days lettuces and other salad greens
43
d o P a n i s Like Pea Green Legumes, from Snow Peas to Edamame 150 Chilli Garlic Edamame
152 Broad Bean and Avocado Dip
153 Summer Bean Soup with Basil and Garlic (Soupe au Pistou)
154 Buddha’s Snow Pea Delight
156 Thai-style Snake Bean Green Curry
158 Barley Pea-laf
159 Indonesian Raw Bean Salad in Peanut Sauce (Karedok)
160 Shredded Snow Pea Salad
162 Warm Salad of Broad Beans, Peas and Smoked Tofu
164 Wakame and Edamame Salad
165 Sweet Pea Pancakes with Strawberry Coulis
SALAD
GLUTEN FREE
Warm Salad of Broad Beans, Peas and Smoked Tofu PreParation tiMe 40 minutes cooking tiMe 30–40 minutes
1 To make the salad, place the long-grain brown rice and water into a rice cooker, and cook as per the rice cooker’s instructions. If you do not have a rice cooker, place the long-grain brown rice and water into a medium saucepan over high heat. Cover the saucepan with a lid, bring the water to the boil and then reduce the heat to low. Simmer the rice for 30–40 minutes or until all the water has been absorbed and the rice is cooked through. Set the rice aside, but keep it warm. 2 While the rice is cooking, heat the salt-reduced vegetable stock in a deep-sided frying pan over medium heat. Add the garlic, and sauté for 2 minutes. Add the smoked tofu, and sauté for a further 5 minutes. Add the broad beans and peas, sauté for a further 5 minutes and then stir through the fresh oregano. Remove the frying pan from the heat, and cover it with a lid until you are ready to serve the salad.
3 To make the dressing, whisk together the lemon juice, olive oil and salt to taste in a small bowl.
salaD 1 cup (155 g) long-grain brown rice 2 cups (500 ml) water ¼ cup (60 ml) salt-reduced vegetable stock 2 garlic cloves, minced 300 g smoked tofu, sliced into 2-cm x 1-cm pieces 300 g broad beans (fresh or frozen) 300 g peas (fresh or frozen) 10 g fresh oregano, leaves pulled from stalks Dressing ¼ cup (60 ml) lemon juice 2 tablespoons olive oil Salt to taste
Note • If you do not like smoked tofu,
replace it with 150 g of chickpeas (canned or cooked) or 150 g of diced tempeh.
4 To serve, spread the warm brown rice over four to six plates, and then cover the rice with a portion of the warm broad bean mixture. Pour over the dressing, and serve the salad immediately. Serves 4–6
Like Peas in a Pod green legumes, from snow Peas to edamame
163
h t o o m S r e Sup
Healthy Drinks with a Hint of Green 190
195
Sherbet Lemon
Carrot Cake
190
195
Pina Colada
Jaffa Cake
191
196
Mango Ice-cream
Anne’s Peach Melba
191
196
Watermelon Sorbet
Cooper’s Cherry Pie
192
197
Peanut Butter Caramel
Lamington
192
197
Vanilla Poached Pear
Blueberry Pancake
193
198
Banana Fudge Brownie
Turkish Delight
193
198
Orange Melting Moment
Sesame Halva
194
199
Gingersnap Biscuit
Baklava
194
199
Strawberry Shortcake
After-dinner Mint
Greenilicious 101 Ways to Love Your Greens
Invigorate your meals – and your health – with one essential colour: green.
W
e all know that greens are good for us. Nutritional powerhouses, greens are low in calories/ kilojoules and are among the richest sources of fibre, protein and other essential nutrients around. Yet too often we’re content to drizzle dressing on a few lettuce leaves and call it a day, thereby missing crucial opportunities for extra flavour and nutrition. Greenilicious seeks to revolutionise our approach to greens and show us just how versatile and delicious these verdant veggies can be. From spinach and curly kale to savoy cabbage and witlof, Greenilicious demystifies more than 40 different greens, outlining the nutritional benefits, flavour and texture characteristics, and simple storage and cooking tips for each. With over 100 mouth-watering recipes, Greenilicious demonstrates that greens can be the main attraction of everyday eating – not just a sideshow. Discover a vibrant array of entrées, soups, mains and desserts, as well as a green smoothie collection that’s guaranteed to spark both the imagination and the tastebuds. With Leigh Drew’s simple yet flavoursome recipes, you’ll soon be creating nourishing, greens-based meals to delight the whole family. o A comprehensive overview of more than 40 greens written by noted nutritionist Amanda Benham o 100-per-cent plant-based, dairy-free recipes, including many gluten-free and soy-free options o More than 100 stunning full-colour photographs, many of them produced especially for this book o
ISBN 978-0-9923512-2-9
9 780992 351229 >