7 minute read
Tastes
BOWLED OVER
These vegan and gluten-free bowls are an easy meal prep option— and equally delicious as weeknight leftovers.
EARTH BOWL
Yields 4 servings
INGREDIENTS:
n 2 eggplants, washed and cut into large cubes n 1 quantity bò bún sauce (see recipe) n 1 cup brown round rice n 2 Tbs. beet juice n 1 Tbs. toasted sesame oil n 1 Tbs. rice vinegar n 1 ripe mango, peeled and julienned n ½ black radish, peeled and julienned n 1 Tbs. plus 1 tsp. citrus vinaigrette (see recipe) n 4½ oz. edamame n salt and pepper
For the bò bún sauce:
n 3 Tbs. maple syrup n 1 tsp. fresh ginger juice n 1 garlic clove, peeled and crushed (leave whole if you prefer to remove before serving) n 3 Tbs. tamari n 3 Tbs. rice vinegar
For the citrus vinaigrette:
n 1 leek, white part only, cut into 4 pieces n ¼-inch piece fresh ginger, peeled and roughly chopped n 6 Tbs. olive oil n 1 Tbs. lemon juice n 1 Tbs. orange juice n pinch of salt
For the miso mayonnaise:
n 1/3 cup cashews n ¼ garlic clove, peeled and crushed n 2 Tbs. lemon juice n 1 Tbs. umeboshi (ume plum) vinegar n 1½ Tbs. cider vinegar n 1½ Tbs. olive oil n 2 oz. white miso paste n 4 Tbs. water n salt and pepper
To serve:
n black sesame seeds n miso mayonnaise n a few small flat-leaf parsley sprigs, washed DIRECTIONS:
To make the bò bún sauce:
Heat the maple syrup in a small saucepan (or in a bowl in the microwave) with the ginger juice and garlic. As soon as the mixture bubbles, remove from the heat and add the tamari and rice vinegar. You can remove the garlic just before serving, if you wish.
To make the citrus vinaigrette:
Gently heat the leek and ginger in the olive oil. Remove from heat and leave overnight to infuse. Remove the leek. Put the lemon and orange juices and salt in a deep bowl and whisk in the infused olive oil in a thin drizzle until a smooth emulsion is obtained.
To make the miso mayonnaise:
Soak the cashews in a bowl of cold water for eight hours, then drain and rinse well. Blend all the ingredients together until smooth and creamy.
To make the bowl:
Preheat oven to 350°F. In a bowl, mix the eggplant cubes with the bò bún sauce until coated, then spread the cubes out on a baking sheet and roast in the oven for about 30 minutes, until tender and golden brown.
Meanwhile, cook the rice in a large saucepan of boiling, salted water until tender. Drain the rice and stir in the beet juice to color the grains evenly. Season with half the sesame oil, the rice vinegar, salt and pepper.
Drizzle the mango and radish strips with the citrus vinaigrette. Combine the edamame with the remaining sesame oil and season with salt and pepper.
To serve, divide the beet-colored rice between four bowls, add the roasted eggplants, edamame and then the mango and radish julienne. Serve sprinkled with black sesame seeds and flat-leaf parsley sprigs, and accompany with miso mayonnaise.
This meal is a great way to incorporate mangoes, which are nutritious and currently in season. Mangoes are a good source of fiber, potassium and vitamins A ,B and C. The potassium in mangoes can help lower blood pressure if you suffer from hypertension, and the micronutrients support good immune and skin health and growth.”
—Chesney Blue, registered dietitian nutritionist and co-owner, Blue Counseling and Wellness Center, Montclair
GREEN BOWL
Yields 4 servings
INGREDIENTS:
n 1 black radish, peeled and julienned n 1 cucumber, peeled, seeded and julienned n 3 Tbs. olive oil n 1 Tbs. cider vinegar n 1 small head broccoli, washed and cut into florets n 6 oz. green beans, washed and trimmed n 2 small shallots, peeled and finely chopped n 1 handful baby spinach leaves, washed n 2 small avocados, halved and pitted n 1½ tsp. poppy seeds n 1 pinch gomasio n salt and pepper
For the spirulina sauce:
n 1 large handful cashews n 1 Tbs. cider vinegar n 1 Tbs. mustard n 3 Tbs. olive oil n 1 tsp. green spirulina powder n 2 Tbs. water n salt
To serve:
n 1 quantity spirulina sauce n sunflower seeds n fresh mint leaves (or fresh herbs of your choice), washed and chopped n a few cooked chickpeas n pumpkin seeds DIRECTIONS:
To make the spirulina sauce:
Soak the cashews in a bowl of cold water for eight hours. Drain, rinse well and blend with the other ingredients until smooth and creamy.
To make the bowl:
Season the radish and cucumber strips with salt and pepper and drizzle with a little of the olive oil and the cider vinegar. Cook the broccoli florets in a saucepan of boiling, salted water for two minutes, until al dente. Drain the broccoli and immediately immerse the florets in a bowl of ice water.
Cook the green beans the same way for seven to 10 minutes, then drain and immerse in a bowl of ice water. Drain the broccoli and beans and season with the remaining olive oil, shallots, salt and pepper.
To serve, divide the julienned vegetables and spinach leaves between four plates and add the broccoli and beans. Arrange the avocado halves alongside and scatter over the poppy seeds and gomasio. Add a generous amount of spirulina sauce in the center of each bowl or serve separately. Scatter over sunflower seeds, chopped mint, cooked chickpeas and pumpkin seeds.
I love this recipe. It is jam-packed with anti-inflammatory foods such as leafy greens, spirulina and avocado. It also packs a major fiber punch, which is important for a healthy gut and weight loss.”
—Elysa Dinzes, registered dietitian nutritionist, Elysa Dinzes Nutrition, Livingston
PROTEIN BOWL
Yields 4 servings
INGREDIENTS:
n 2 cups quinoa n 1 cucumber, washed and halved lengthwise n 1 oz. nori seaweed, chopped n 2 scallions, washed and chopped n 3 oz. edamame n seeds of 1 pomegranate n 3 Tbs. olive oil n squeeze of lemon juice n salt
For the white cashew sauce:
n ½ cup cashews n 2 Tbs. lemon juice n 4 Tbs. olive oil n 2 Tbs. sesame oil n 1 tsp. tamari n 1 Tbs. fresh ginger juice n 3 Tbs. water n salt and pepper
To serve:
n 2 avocados, halved and pitted n a few arugula leaves, washed n 4 Tbs. white cashew sauce n 1 scallion, washed and chopped DIRECTIONS:
To make the white cashew sauce:
Soak the cashews in a bowl of cold water for eight hours. Drain, rinse well and blend with the other ingredients until smooth and creamy. Season with salt and pepper. You can flavor the sauce with onion, chives, paprika, spirulina or garlic.
To make the bowl:
Cook the quinoa in a saucepan of boiling, salted water for 10 minutes. While it is cooking, cut the cucumber halves into ¼-inch slices. Drain the quinoa, let cool and place in a mixing bowl.
Add the seaweed, chopped scallions, edamame, pomegranate seeds and cucumber slices. Dress with the olive oil and lemon juice. Season with salt and stir lightly to combine the ingredients evenly.
Serve the salad in four shallow bowls, accompanied by the avocado halves and arugula leaves, topped with 1 Tbs. each of white cashew sauce. Sprinkle with the chopped scallion.
This beautifully balanced protein bowl features edamame as a plantbased source of protein. Edamame is rich in a variety of vitamins and minerals and is an excellent source of dietary fiber.”
—Morgan Siniawa, registered dietitian nutritionist, ShopRite of Flanders
All recipes and photos are reprinted with permission from Wild Recipes: Plant-Based, Organic, Gluten-Free, Delicious by Emma Sawko. Photos by Greta Rybus, Flammarion © 2020.
EDUCATION PLANNER
MOUNT ST. DOMINIC ACADEMY
Mount St. Dominic Academy challenges its young women to achieve excellence in all areas. The Mount, established by the Sisters of St. Dominic in Caldwell, New Jersey, is a Catholic college preparatory school, dedicated to the education of young women from a variety of ethnic, religious and economic backgrounds. Since 1892, the Mount has been empowering young women in the Dominican tradition. For more information about Mount St. Dominic Academy, visit mdsacademy.org or call 973.266.0660.
3 RYERSON AVE., CALDWELL, NJ 07006 973.226.0660 | MSDACADEMY.ORG
THE CRAIG SCHOOL
The Craig School is an independent, coed program that specializes in working with students with academic learning disabilities, grades two through twelve. Our mission is to provide to our students a strategybased, comprehensive and challenging school experience that acknowledges their learning disabilities, builds on their aptitudes, and strengthens their self-awareness and self-esteem. We also help our parents assess their child’s true potential and understand the nature of learning disabilities, and provide to our families an internal support network within the Craig community.
