The Better Broccoli Salad

by Leave a Comment

Nita Sharda, Carrots and CakeAs per the title of this blog post, the feature vegetable in this summer salad is none other than the broccoli. Growing up we typically only enjoyed broccoli when it was cooked into saag which is a giant mush (I’m not joking) of cooked down onion, spinach, broccoli and an array of spices. Now, I have fun using broccoli in stir fry’s, roasted, dunked into a ranch dip and of course, all dressed up in a Greek yogurt dressing.

I’m sure you’ve tried a few versions of this recipe. But I really think you should make my recipe your go-to for summer potlucks, dinners or even enjoy this salad as a snack. Along with broccoli, this salad also includes a juicy apple, red onion, carrot sticks,  cranberry and pumpkin seeds. Feel free to swap out ingredients and change the quantities as you wish. The “OG” version of recipe usually calls for copious amounts of mayo and sometime bacon. THIS version is laced with a high protein dressing courtesy of Greek yogurt.Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Arrrrrright, let’s move onto what you’re really here for. 

The recipe.

The Better Broccoli Salad
 
Print
Prep time
Total time
 
Serves: 5
Ingredients
  • 3 cups broccoli, chopped
  • 1 Gala apple, chopped
  • ¼ cup red onion, chopped
  • 1 cup grated or julienne carrots
  • ¼ cup pumpkin seeds
  • ¼ cup dried cranberries
  • ½ cup chopped SqueaK'rs, cheddar (or grated)
  • Dressing
  • ¾ cup 2% M.F. Greek yogurt
  • ⅓ cup mayonnaise
  • 2 tablespoon honey
  • Juice of ½ lemon
  • Pinch of salt and pepper
  • Pink of paprika
Instructions
  1. Place all prepared veggies, apple, cranberries, pumpkin seeds and cheese into a bowl. Toss together.
  2. To prepare the dressing stir together Greek yogurt, mayonnaise, honey, lemon, salt, pepper and paprika.
  3. Pour the dressing (only half at a time) over the salad, ensuring the veggies are well coated. Let the salad sit in the fridge for 20 minutes to soften the broccoli. Add more dressing if desired.
  4. Serve and enjoy!
Nita Sharda, Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

The Whole Grain and Nothing But the Grain (Part 2: Free Gluten)

by Leave a Comment

Nita Sharda, Carrots and CakeA couple of posts back we talked about the goodness of whole grains and why grain-excluding diets aren’t so great after all. Today we’re going to shift your focus and delve into the increasingly popular gluten-free diet trend that has everyone going cross-eyed with confusion.

WHAT ON EARTH IS GLUTEN?

Well, I guess clarifying things would help. Let’s pause. Contrary to popular belief (thanks to loads and loads of marketing and misinformation) it is not some horrifyingly fattening, health-impeding substance that will cause you to drop dead. Gluten is a protein found in the center (endosperm) of wheat, barley, and rye. Physically speaking, it helps the grain maintain it’s shape and elasticity when used in baking or cooking.

NOT FOR EVERYONE

As wonderful as whole grains are (as previously established here), there are a few instances where they are not well tolerated. Celiac disease for example is an auto-immune disorder that affects 1% of the Canadian population. With this condition, gluten proteins are not digested or absorbed, leading to some pretty unpleasant symptoms and in severe cases, anaphylactic shock – yikes! Remember, in Celiac Disease there is an immune response.

To make matters more confusing we are also noticing a number of folks struggling with non-celiac gluten sensitivity. Symptoms are similar to those of celiac disease but luckily the overall clinical picture is less severe. Folks with a non-celiac gluten sensitivity don’t experience an immune response per se, but they may feel groggy, bloated, experience pain, headaches etc when gluten is ingested. In these cases it is always best to STAY CLEAR of wheat.

If you suspect you have a gluten sensitivity or celiac disease, contact a physician or Registered Dietitian to get some help.

1BlackBeanBrownies_squares

Gluten free brownies.

Nita Sharda, Carrots and Cake

Gluten containing yummy mac and cheese (veggified of course!).

BUYER BEWARE: GLUTEN-FREE vs HEALTHY

As the incidence of celiac disease increases, more and more gluten-free products are constantly becoming available on supermarket shelves. With this shift in the market, gluten-free products have been promoted as “healthy” or “trendy”, which is confusing to the average consumer. Note to self: the words “gluten-free” in bold on a package is not code for healthy. Gluten-free products when refined (ex. white rice crackers) can be just as harmful as the refined, gluten-containing grains described in the previous post.

For those who have trouble tolerating gluten, I recommend experimenting with gluten-free options such as amaranth, buckwheat, uncontaminated oats, quinoa or brown rice pasta to create healthy snacks and meals at home.

BUT IF I GO GLUTEN-FREE, I’LL LOSE WEIGHT RIGHT?

Think of it this way: when a person with celiac disease is properly diagnosed and begins a prescribed gluten-free diet, they may in fact gain weight since the malabsorption that was once happening subsides and they are better equipped to absorb the nutrients and calories they have been consuming. You heard me right! – gluten-free diets were actually intended for people to maintain their ideal weight, sometimes meaning weight gain.

Whether or not you lose weight on a gluten-free diet all depends on how you go gluten-free. Giving the boot to gluten-containing refined grains like white-flour bagels, pasta, and crackers, and processed snacks will definitely be an effective weight loss method if you are replacing them with wholesome, high fiber alternatives. However, if these gluten rich foods are replaced by hyper-processed gluten-free products weight loss isn’t a guarantee. Besides, it never truly is.

FREE GLUTEN

The stigma surrounding gluten deserves to be squashed! Consider how silly this sounds: “My friend is allergic to peanuts – therefore they must be terrible for my health and I must give them up immediately!” That would never fly in one million years – so why would we apply this mentality with gluten? (on a side note: you would have to pry the jar of PB out of my cold dead hands before I would give it up).

The takeaway:

whole grain, gluten-containing foods are absolutely A-OKAY in our books. Unless you have been properly diagnosed with an allergy or intolerance keep munching on whole-grain goodness!

Nita Sharda, Carrots and Cake

That’s Ceone rocking some gluten love.

If you’re not in a rush to leave this blog page, check out this video by Jimmy Fallon. Jimmy is notorious for his comedic ways, pranks and well, making us laugh a little more in our day. Enjoy.

Food photography and blog post written/captured by a talented student volunteer, Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

No Bake Granola Bar

by 5 Comments

Nita Sharda, Carrots and CakeI love a good granola bar. It’s basically like having portable nutrition in your hand! Mind you, a good quality product can often be hard to spot. Most large-chain grocers have entire aisles dedicated to this iconic food item. The tough part is distinguishing which one truly is a granola bar versus which one is…well..basically a chocolate bar.

Tips to sourcing a quality granola bar:

  • When I’m on the hunt for a bar I try to look for something that has less than 8 – 9 grams of sugar and offers me up at least 3 grams of fibre.
  • Protein is another POWERHOUSE nutrient that I scout for. If you’re looking for a nut-free product, it will be difficult to find a protein bar with more than 2 grams of protein. Otherwise, if nuts are your thang, you’ll likely have no trouble finding something that can offer you atleast 4 – 5 grams of protein.
  • Look at the ingredient list and find something that is 100% whole grain.
  • Avoid granola bars that are chocolate or yogurt covered. These bars can have upwards of 3 teaspoons of sugar in a small serving.

Or HAYYYYYY – how about making your own?

When I have a bit of extra time on my hands, I take pleasure in being able to make my own granola bars that I can snack on. The ingredients in this recipe (adapted from Cookspiration) include all the foods I enjoy eating as snacks: dates, walnuts, pumpkin seeds and hemp hearts are the super heroes behind this bar. Seriously, you’ll feel so good after making them, eating them…and maybe even sharing them. You’ll notice – the recipe doesn’t call for any refined sugar. The sweetness is brought to you naturally from the dates and honey. Don’t cha love nature?
Nita Sharda, Carrots and Cake

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeOkay, recipe deets below:

5.0 from 1 reviews
No Bake Granola Bar
 
Print
Ingredients
  • 1 ½ cup All Bran Flakes cereal (I used PC brand from Superstore)
  • 1 ½ cup large flake oats
  • ½ cup chopped walnuts
  • ¼ cup pumpkin seeds
  • ½ cup hemp hearts
  • 1 cup dates (about 12 - 15 dates)
  • ¼ cup honey or maple syrup for vegan option
  • ⅓ cup almond or peanut-butter
Instructions
  1. In a large nonstick skillet, toast oats, walnuts and pumpkin seeds over medium heat, stirring often for about 8 minutes or until light golden and fragrant. You'll even hear the pumpkin seeds "pop".
  2. Pour this mixture into a large bowl and let cool slightly; stir in bran flakes and hemp hearts.
  3. In the bowl of a food processor, pulse dates until finely chopped. For me, it rolls into one giant blob.
  4. In a small saucepan, heat together honey and almond butter over medium low heat until melted and smooth. Add dates and stir to combine.
  5. Pour into oat mixture and stir together until dates are distributed evenly throughout and oats are coated well.
  6. Press mixture into 23 cm (9 inch) parchment or foil lined baking pan and press to flatten evenly (warning: don't place it on a pan that's too big - you want the mixture to be "tight").
  7. Cover and refrigerate for at least 1 hour or until firm. Cut into bars and wrap individually with plastic wrap and store in refrigerator for up to 1 week or in the freezer for longer.
No Bake Granola Bar_Stacked

STACKS ON STACKS OVER HERE!!

For more granola bar inspiration, here are a few ideas from my personal food friends:

Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Overnight Oats

by 3 Comments

Nita Sharda, Carrots and CakeI’m all about making sure we’re eating a variety of whole grains in this house. Sometimes without knowing it, we get stuck in a rut and stick to one primary grain (wheat, and by the way: there is nothing wrong with that). Consequently, we don’t get a chance to enjoy the wonder and benefits other grains have to offer us.

Oats. I LOVE OATS. a) they are hella cheap  b) they are super versatile  c) they are easy to cook  d) you can enjoy them sweet, savory, warm or cold!  e) for folks who are sensitive to gluten, they can enjoy certified gluten free oats. What more do ya want from a grain?

Want the nutrition jiffy on oats?

  • They are whole grain! Health Canada recommends that 50% of your grains should be whole grain; we know people who eat whole grains have a lower risk of heart disease, stroke, diabetes, cancer and digestive disorders.
  • They are rich in soluble fibre; this type of fibre helps improve blood cholesterol and can help manage blood sugar levels too.
  • A half cup serving (dry, large flake oats) offers up nearly 8 grams of protein.
  • They are a source of B vitamins, iron and vitamin E.

Why overnight oats?

It’s great for people who require a quick grab n’ go style breakfast; maybe you’re someone who prefers to enjoy breakfast at work or are too busy preparing breakfast for your little ones. This is a great alternative!

Mornings can be rough for some of us so overnight oats take the prep-work out in the morning. You can prepare a few batches to last you throughout the week.

Overnight oats are incredibly versatile. You can change the proportion of milk/yogurt/oats as needed to suit your needs.

In general, you’re getting a great source of protein, carbohydrate, fat if you add some nuts/seeds and fruit. These components make it a complete and balanced meal.

It’s a nice change from your typical bowl of hot oatmeal.

Variations: 

  • Top it with my 5 Ingredient Berry Sauce, bananas, shredded coconut, apples, canned peaches or any other favorite fruit.
  • Switch up the milk from a dairy milk, nut milk or soy milk.
  • Add nuts and seeds for extra protein such as pumpkin seeds, walnuts, almonds or toasted hazelnuts. My friend Chantal of Nutty for Nutrition loves adding chia seed to her concoction, just make sure add extra moisture if you go this route because chia seeds love to suck up liquid!
  • Feel free to use your favorite sweetener such as brown sugar, maple syrup, honey or stevia if that’s what you fancy.

Nita sharda, Carrots and Cake

Overnight Oats
 
Print
Prep time
Total time
 
Serves: 1
Ingredients
  • ½ cup rolled oats (large flake)
  • ½ cup milk
  • ¼ - ⅓ cup vanilla Greek yogurt
  • 2 tsp flax seed
  • Pinch of cinnamon
  • Drizzle of maple syrup, honey or your preferred sweetener
  • Fruit
Instructions
  1. Place oats, milk, yogurt, flax seed, cinnamon and sweetener into a Tupperware, mason jar or cereal bowl. Stir until smooth.
  2. Top with your choice of fruit. Leave overnight.
  3. The next day, enjoy it cold or feel free to nuke it in the microwave for 20 seconds! If it's a little too thick for you add a dash of milk or water until you've got your desired consistency.

Nita sharda, Carrots and CakeFood photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

5 Ingredient Berry Sauce

by 8 Comments

Nita Sharda, Carrots and CakeI remember the first time I made a berry sauce. It was for a brunch I was hosting and waffles were on the menu. It was some random recipe that Mr. Google found for me. It called for 1 cup of juice and 1 cup of sugar for only two cups of berries. Jesse whiz, that is A LOT of sugar. What’s a Dietitian/Food Nerd to do?

Develop her own recipe! 

I prepare this berry sauce quite regularly for our meal-prep line up. It’s extremely low maintenance and the recipe is pretty darn easy to memorize. There are so many uses for this sauce, here’s what I’ve tried so far:

  • Great in smoothies
  • Lovely on top of plain yogurt
  • Fabulous over pancakes or waffles
  • Yummy on warm or cold oats
  • Genius as a jam on toast or biscuits

The recipe uses a super cool ingredient that might be new to you. It’s chia seeds! You can find these little guys at any bulk store and they can also be spotted in the “health food” aisle of many large-chain stores. Chia seeds harness a lot of nutrition, offering up some omega-3 power, fibre, calcium and a wee-bit of protein too. Chia seeds are crucial for this recipe as they suck up (literally) moisture from the concoction, leaving you with a nice saucy texture. I promise you’ll love it.

Recipe taymeee.Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

5.0 from 1 reviews
5 Ingredient Berry Sauce
 
Print
Prep time
Cook time
Total time
 
Ingredients
  • 3 cups frozen berries, mixed variety
  • ½ cup 100% orange juice or water
  • 2 tbsp maple sryup
  • 1 tsp vanilla
  • 2 tbsp chia seed
Instructions
  1. Place frozen berries into a medium sized pot. Add in orange juice or water.
  2. Turn heat to medium and bring mixture to a gentle simmer. When this happens, using a potato masher muddle the berries to a desired consistency. I prefer to leave mine a little chunky, but to each their own!
  3. Next, add in maple syrup and vanilla. Stir to combine.
  4. Remove pot from heat and add in chia seeds.
  5. Stir and wait about 20 minutes. The mixture will begin to thicken.
  6. Store in a mason jar or tupperware for one week, refrigerated.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Hearty Meat Marinara

by 3 Comments

Nita Sharda, Carrots and CakeWhen guests come over for dinner, what’s your go-to-recipe? You know, the one that gets the oohs and ahhs. I tend to lean towards Italian cuisine. I mean, WHO DOESN’T LOVE PASTA? Pasta tends to receive a lot of negativity – you know, it’s just carbs, right? No way! Pasta is actually very versatile and can be super nutritious. Most enriched varieties come with B vitamins and iron. Not to mention it’s hella economical.

What to buy?

When choosing pasta look for something that offers you at least 4 grams of fibre per serving. Next, check out the ingredient list. Go for a pasta that has the word whole grain written as the first ingredient. If you’re not quite ready for whole grain pasta (don’t worry, I get it) then I recommend starting slowly. Mix in half wholegrain with half regular pasta. Baby steps are all G around here. I tend to enjoy spaghettini as it’s slightly thinner.

So we’ve got the right pasta in the shopping cart. It’s also important to pay attention to how you dress your pasta. If you prefer to use a ready-made pasta sauce be weary of the sodium content. This marinara is stuffed full with yummy vegetables, flavourful spices and for protein I opted to use a lean protein – ground turkey. You could also use lean ground beef or soy protein.

Nita Sharda, Carrots and Cake

Okay. Rant over. Recipe below!

Hearty Meat Marinara
 
Print
Prep time
Cook time
Total time
 
Ingredients
  • 1½ tbsp canola oil
  • 3 cloves garlic, minced
  • 1 whole yellow onion, diced
  • 1 green pepper, diced
  • 2 stalks celery, diced
  • 1 zucchini, diced (keep the skin on)
  • Large handful mushrooms, diced
  • ¾ - 1 lb ground meat (lean beef, turkey, chicken)
  • 1 28oz can whole tomatoes
  • 1 28oz can crushed tomatoes
  • ½ cup water or vegetable broth
  • ¼ teaspoon salt
  • Freshly ground black pepper
  • 1 tsp sugar
  • 1 tbsp basil
  • 1 tbsp oregano
  • 1 tbsp parsley
Instructions
  1. In a large pot add canola oil, onions and garlic. Cook for a few minutes, or until onions are translucent. Add in green pepper, celery, zucchini and mushrooms. Cook for 5-8 minutes until softened over medium heat.
  2. Place cooked veggies on a plate and set aside. In the same pot brown your meat with salt and pepper to taste, about 3 minutes.
  3. Pour in whole tomatoes (mashing them each with your hands), crushed tomatoes, and water/broth.
  4. Add salt, black pepper, sugar, basil, oregano and parsley. Add in plated veggies. Stir to combine and simmer over very low heat for 30 minutes.
  5. If you would like, feel free to blend the sauce for a desired consistency using an emersion blender.
  6. Voila!

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

 

Red Thai Curry with Tofu

by Leave a Comment

Nita Sharda, Carrots and CakeRemember a few posts ago I talked to you about living in Winterpeg, Manisnowba (Winnipeg, Manitoba). Well, the past two weeks have been cold. Like, hella cold. What’s a girl to do? Make curry! Curries are enjoyed all over the world and although they may appear complicated, they don’t have to be! Plus, during these winter months I find a bowl of curry just heats from the inside out.

I love many variations of curry but this winter I find myself cooking quite a bit of Thai inspired dishes (ahem, husband, please fly me to Bangkok). I love the richness of coconut milk, the flexibility in produce that I can use and the aroma it leaves in my home.

For this recipe my veggies included:

  • Sweet potato
  • Red Bell Pepper
  • Yellow Bell Pepper

As far as fat goes, I chose to use canola oil. As many of you might gather, it’s one of my staple liquid fats around the house. But that doesn’t mean you have to follow my suite. Other fat options include:

  • coconut oil
  • grapeseed oil
  • olive oil
  • avocado oil
  • camelina oil

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

You can certainly try your hand at making your own curry paste – that’s something I haven’t ventured into just yet. Or, you can purchase a ready-made paste such this product by Thai Kitchen. Now, if you fancy other veggies or proteins, the options are endless:

  • Onion
  • Bamboo shoots
  • Snow peas
  • Mushrooms
  • 2 chicken breasts, cubed
  • Edamame beans
  • etc.

Once you’ve tried this recipe. Try it again and get creative with all types of ingredients and spices.

Nita Sharda

Easy as ONE, TWO, THREE.

Okay, okay. Rant over. Recipe below.

Red Thai Curry with Tofu
 
Print
Prep time
Cook time
Total time
 
Serves: 4-5
Ingredients
  • 2 tbsp canola oil
  • 1 tbsp ginger, minced
  • 1 tbsp cilantro stalk, minced
  • 2 tbsp Thai red curry paste
  • 1 ½ cup cubed sweet potato (leave the skin on, fibre! This is about 300 grams)
  • ½ red bell pepper, diced
  • ½ yellow bell pepper, diced
  • 800ml low sodium vegetable broth
  • Pinch of salt, black pepper and red chilli flakes (all optional)
  • 1 can coconut milk (14oz or approx. 400ml)
  • 1 cup tofu, cubed into 1” pieces (medium-firm or firm)
  • ½ lime
  • Cilantro, to garnish
Instructions
  1. In a medium sized pot heat canola oil, ginger, cilantro stalk and red curry paste. Heat over low-medium temperature just until the ginger and cilantro stalks begin to sizzle.
  2. Add in cubed sweet potato, red bell pepper and yellow bell pepper. Give the mixture a whirl ensuring the paste has smothered all the veggies. Cook for 5 – 6 minutes on medium heat ensuring you’re stirring the contents every minute or so.
  3. Pour in vegetable broth. Add in your desired pinch salt, black pepper and red chilli flakes.
  4. Once the vegetable broth has come to a boil, allow the sweet potato to be cooked through until they are soft. About 12 minutes.
  5. Once potatoes have been cooked, turn the heat down to low-medium and pour in coconut milk. Allow the mixture to heat through.
  6. Using a potato masher, mash some of the mixture to create a thick curry. Or if you prefer, feel free to blend a portion of the curry using an immersion blender or any other blender you may have.
  7. Gently add in tofu cubes, juice of ½ lime and cilantro.
  8. Serve.

Nita Sharda, Carrots and Cake
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

Don’t forget to follow Carrots and Cake on Instagram to see tiny square snap shots of my life.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Roasted Butternut Squash Salad Bowl

by 2 Comments

Nita Sharda, Carrots and Cake

Who knew winter veggies could be so colourful?

Earlier this week on the blog we shared some tips on how keep things “fresh” when it comes to salads. If you missed that post, click here. This time around we’ve enlisted other veggie varieties to create a salad.

This time around I opted to roast butternut squash for a nutty flavour that just-so-happens to be pretty to look at. Butternut squash is particularly rich in beta-carotene which is what gives the flesh a bright orange colour.  In our body beta-carotene is tactfully converted to vitamin A. This under-rated nutrient imparts anti-cancer benefits, helps our immune system, acts as an anti-oxidant and helps to fight signs of aging (yes please!).

Side note: I actually use frozen pre-chopped butternut squash. Frozen produce is often priced well and the nutrient content is just the same. With our busy schedules I often don’t have the time (or strength) to cut through a squash. Now that’s a convenience food I’m down for. 

For the starch component I opted to use wheat berries. New to this grain? Actually, you’re not! Wheat berries are intact WHOLE-wheat kernels! That’s what your all-purpose and whole-wheat flour are milled from. Once cooked (basically you boil the crap out of them) they have a mild nutty flavour that most of us can enjoy. This whole grain is great in a salad because it has a chewy texture that holds it’s shape (aka it won’t get soggy on you). Because wheat berries go through  minimal processing they retain a lot of vitamins, minerals and antioxidants making it an A+ choice for your salad.

Side note: I got my hands on these beautiful wheat berries when I was at Canola Harvest Camp visiting a grain elevator. I made friends with a fellow farmer and she hooked me up with a stash. Score!

Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Now in the last post we talked about how you should dress your salad. Here, I’m going to get you out of your comfort zone to make a creamy salad dressing using seeds. Yeah! Pumpkin seeds! The inspiration for this dressing came from a plant based blog My New Roots. The final product is a really interesting one – the dressing has a grittiness to it and tastes lovely on the bed of veggies. It won’t drizzle like a typical dressing so don’t be alarmed.

Okay, okay. Enough with the nutrition rant. Look below to learn more about how I assembled the salad:

Roasted Butternut Salad Bowl
 
Print
Prep time
Cook time
Total time
 
Ingredients
  • ½ cup wheat berries
  • Butternut squash, cubed (use as much as you would like)
  • Kale
  • Red cabbage, shredded thinly
  • White kidney beans or cannellini
  • Green onion, chopped
  • 1 tsp olive oil
  • ½ cup pumpkin seeds
  • 1 clove garlic
  • 1 - 2 tbsp maple syrup
  • 2 tbsp olive oil
  • 1 tbsp white wine vinegar
  • Juice of half a lemon
  • ¾ water
  • Pinch of salt and black pepper
Instructions
  1. Rinse wheat berries under water to ensure they are clean.
  2. Bring 1¼ cup water to a boil on the stove. Add rinsed wheat berries to the boiling water and stir. Once water starts to boil again, turn the heat to low, cover, and simmer for 45 minutes to 1 hour. You know the wheat berries are done when they are soft.You'll have enough wheat berries for 2 - 3 servings.
  3. While your wheat berries are cooking toss your butternut squash with olive oil and roast in the oven for 20 minutes at 350 degrees celsius or until they are cooked through.
  4. Massage 1 tsp of olive oil into your kale. This helps to soften the kale so it's not so tough.
  5. Once your wheat berries and squash are ready, assemble the remaining salad ingredients into a salad bowl (shredded cabbage, white kidney beans, kale and green onion). Add as much or as little of each ingredient as you wish (yup, you decide what and how much you want).
  6. For the dressing: toast pumpkin seeds in a non-stick pan over low heat for 10 - 12 minutes until they become fragrant. In a food processor blend: cooled pumpkin seeds, garlic, maple syrup, olive oil, vinegar, lemon juice and water. Season as desired with salt and black pepper.

Nita Sharda, Carrots and Cake
This recipe was created with the help of Christy Lai, 4th Year Human Nutritional Sciences student. Follow Christy on Instagram, trust me, you’ll want to. Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Roasted Cauliflower Salad Bowl

by 2 Comments

Nita Sharda, Carrots and Cake

YUMMY YUMMY!

If you’re living somewhere that is currently in the middle of winter (read: “Winterpeg, Manisnowba”), cold and raw veggies is probably the last thing you feel like eating. On the other hand, many of us are trying to UP our veggie intake. Salad is a great way to increase the amount of fruit and vegetable servings in our diet, but it can get old pretty fast.

We have a secret though (shhh): with a little creativity, salad doesn’t have to be boring, and yes, they can be hearty. Here are some tips to creating your own salads that you’ll actually look forward to eating this winter (and no one will be accusing you of eating rabbit food! How rude!):

 salad doesn’t have to be boring

  • Warm it up. Roast some of your vegetables to bring out those warm, nutty flavours – you can play around with spices such as cinnamon, cumin or chili to add an extra dimension of flavour. When prepping ahead of time, pack the cooked portion separate from your greens so you can warm it up right before eating, and keep the greens from getting soggy. Veggies that love to be roasted: broccoli, beets, peppers, cauliflower, green beans, squash, zucchini, eggplant, and potatoes. Here we opted to roast cauliflower. Isn’t it gorgeous?

Nita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

 

  • Stay balanced. Be sure to include carbohydrates (aka carb) and protein in your salad if you are having it as a meal. Got that? IT IS NOT A MEAL WITHOUT CARB AND PROTEIN. Doing so will ensure that you feel full and that you consume a variety of nutrients (oh and it will keep you from reaching for that candy bar when hunger strikes).

    • Carb options: brown rice, quinoa, bulgur, potatoes, sweet potato, or squash.
    • Protein options: grilled or steamed chicken breast and salmon, tofu, beans, chickpeas, and lentils (Psst: 2016 is the year of pulses! More on that in a later post).
  • Eat the rainbow. We all know that we eat with our eyes first, but including a variety of colours not only makes your salad pretty, it ensures that you are also getting a variety of vitamins and minerals with each bite. Opt for dark, leafy greens as a base, and then add 2-3 other colours to the mix. Carrots, red cabbage, beets, pomegranate, and squash are all in season.
  • Dress to impress. When choosing a dressing, vinaigrettes are the better option, as they have less saturated fat than cream-based dressings such as caesar or ranch. If you prefer to purchase dressing rather than make your own, be sure to check out the ingredients list and choose a dressing that has simple ingredients that you can pronounce and would likely have in your pantry; such as oil, vinegar, and spices. Here’s a simple go-to canola oil dressing I love. So simple.
  • Fake it till you make it. If you’re a fan of creamy dressings, try using hummus, tahini (sesame seed paste), or plain yogurt as alternatives when making dressings.
  • Go nuts! Nuts and seeds are a great way to add healthy fat, protein, fibre and texture to salad. Try adding roasted and unsalted almonds, walnuts, cashews, pumpkin seeds or sunflower seeds for extra crunch and flavour.

Whew! The possibilities are endless when it comes to “ a salad”. The best way to avoid getting stuck in a rut is to experiment and see what works best for you.

ANYWAY, here is a cozy and delicious winter salad to get you started:

Nita Sharda, Carrots and Cake

Cauliflower Salad Bowl
 
Print
Prep time
Cook time
Total time
 
Ingredients
  • Kale
  • Edamame bean, steamed
  • Cauliflower
  • Quinoa, cooked
  • Pomegranate
  • Salt and pepper
  • 2 tbsp extra virgin olive oil plus extra for drizzling
  • 1 tbsp maple syrup
  • 1 tbsp white wine vinegar
Instructions
  1. Preheat oven to 350 degrees celcius.
  2. Chop cauliflower into bite size florets. Lay onto a baking sheet and drizzle lightly with olive oil. Sprinkle with a pinch of black pepper, salt and any other herbs you'd like to use.
  3. Roast in the oven for 15 - 20 minutes until cauliflower is tender and beginning to brown.
  4. In the mean time, assemble your salad bowl by combining kale, steamed edamame beans, cooked quinoa and pomegranate. Add as much or as little of each ingredient as you wish.
  5. For the dressing, whisk together 2 tbsp extra virgin olive oil, 1 tbsp each of maple syrup and white wine vinegar. Pour over salad and massage into your kale (this helps to tenderize and soften the kale).
  6. Once the cauliflower is ready, add it onto your salad bowl. Enjoy!
This blog post was written by Christy Lai, 4th Year Human Nutritional Sciences student. Follow Christy on Instagram, trust me, you’ll want to.
Food photography done by the talented Ceone Dyck. To learn more about Ceone click here or follow her on Facebook.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda

Chickpeas with Roasted Cumin Masala

by 11 Comments

Nita Sharda, Carrots and CakeHey, do you know what’s coming up? Diwali! November 11th marks the date for the “festival of lights,” which is celebrated all throughout India. Simply put, Diwali symbolizes the victory of light over dark, good over evil, and knowledge over darkness.

When our Lord Rama returned to his kingdom after defeating a demon, villagers lit oil lamps to welcome him home. On that same note, we celebrate Diwali by lighting candles, oil lamps and turning on household lights.

As a first-generation South Asian Canadian woman (what a mouthful!), I’m trying in my own way to develop our family tradition around this holiday. I have such fond memories of gathering around with my family listening to my mom recite a portion of the Ramayana (a Hindu scripture). If we were lucky, we would each get a small sparkler to dance around with.

Since I’m only starting to really experiment with Indian cooking as of late, I wanted to develop a recipe; something simple that I could make every year for Diwali for our family feast. So, you may ask, what did I come up with? Chickpeas with Roasted Cumin Masala! The magical ingredient in this recipe is the roasted cumin (how good does that sound?). It’s pretty easy to spend 15 – 30 minutes roasting a batch of cumin ahead of time, and this way you can incorporate it into other dishes.

How to become a cumin seeds roasting expert:

  1. In a nonstick pan add 1/3 cup of cumin seeds and roast at low-medium heat until they are a dark shade of brown and fragrant. It’s important to keep a watchful eye on your seeds to prevent them from burning. Tip: I find on my gas range it takes me about 15 – 20 minutes at a low setting to get the perfect roast.
  2. Immediately remove from heat and let it cool.
  3. Grind into fine powder using a coffee grinder or mortar and pestle.
  4. This can be stored in an airtight container for several months.

Now, you may need to visit a local Indian grocer or head down the ethnic aisle at a large grocery store chain to find Chat Masala and Tamarind Sauce. I use Chat Masala in a number of other dishes; actually, my husband loves a sprinkle of this spice mixture over his pizza! Adding Tamarind Sauce is completely optional. It will add a sweet and tangy flavor to the dish. I tend to go without this sauce but you may very well prefer it!

Nita Sharda

Here are some step by step photos I included, you know, just to help ya’ll out!

Nita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and CakeNita Sharda, Carrots and Cake

Okay, okay. On to the recipe but first,

A very Happy Diwali to you and your family. 

Nita Sharda

If you’d like to send your friends or family a custom Happy Diwali card visit Evite to peruse through their beautiful selection of customized cards.When planning an event, Evite is a great way to get friends and family together and we all know: life’s better together!  To add, Evite is providing an exclusive offer for Carrots and Cake readers to send 15 free Premium Thank You cards.  Use promo code: NSTHANKYOU15  (good through 11/30/15).

Okay, okay. The recipe! 

 

Chickpeas with Roasted Cumin Masala
 
Print
Prep time
Cook time
Total time
 
Serves: 4 - 5
Ingredients
  • 2 tbsp canola oil
  • 1 medium onion, sliced thinly into rings
  • 1 tsp whole cumin seeds
  • 2 cloves garlic, minced
  • 2 19oz canned chickpeas, rinsed (preferably no added sodium)
  • 1 ½ tsp turmeric
  • 1 tsp each salt and black pepper
  • 1 - 3 tbsp ground roasted cumin (I prefer to use 2 tbsp)
  • 1 tbsp chat masala
  • 1 bay leaf
  • 3 roma tomatoes, diced
  • Juice from ½ lemon
  • 1 tbsp tamarind sauce or chutney (optional)
Instructions
  1. In a nonstick fry pan or wok, heat canola oil with cumin seeds and onion over low-medium heat.
  2. Cook onion rings for 5 – 7 minutes or so until they become soft and translucent.
  3. Add in garlic, chickpeas and remaining spices. Stir the mixture to ensure chickpeas are coated well. After another 5 minutes add in diced tomatoes and squeeze juice from ½ lemon into the mixture. Stir to combine.
  4. Cook mixture until tomatoes have softened (but not mushy), about three more minutes. At this stage you may add in tamarind sauce if it's available to you.
  5. Serve over rice, with naan or with roti.

Nita Sharda

A very Happy Diwali to you!

This post is part of a sponsored campaign on behalf of the South Asian Bloggers Network  for Evite and I have received compensation for this post. All opinions are my own.

                 – With Love, Carrots and Cake,

Carrots and Cake Nita Sharda