Begin 2022 on a lighter word with these three wholesome recipes

The excesses of the holidays are behind us in the new year. Traditionally, January is “diet season” – a time to start fresh and focus on healthy eating. But again, in the middle of a pandemic and in the winter, dieting doesn’t seem like a very appealing idea. Rather than trying to stick to a prescribed diet (which is almost always a challenge), I try to focus on eating more vegetables, less meat, and fresher, lighter foods.

These three new recipes are definitely not “diet” foods, instead focusing on color (a real challenge during the winter months), texture and bold flavors. This is food that makes you feel good and full.

All of these dishes make a good addition to virtually any meal and can easily be doubled depending on the size of your family. To a healthy new year!

Mushroom Tacos

If you’re looking to reduce the amount of animal protein you eat, the meaty texture and rich umami flavor of mushrooms are a great alternative. Corn tortillas are heated with a touch of sharp cheddar until melted and bubbly, while mushrooms are sautéed over high heat with spring onions. The sautéed mushrooms are stacked on top of the cheesy tortilla, then topped with a dollop of Greek yogurt or sour cream, chopped tomatoes or salsa, and lime. The tacos can be made from start to finish in about 20 minutes. They’re equally good for breakfast, lunch, or dinner, and the recipe is easy to double or triple.

For 2 to 4 people.

Mushroom Tacos. (Kathy Gunst/Here & Now)

ingredients

• 1 1/2 tablespoons olive oil
• 8 ounce mushrooms (I used a combination of shiitake and king oyster mushrooms), ends trimmed and sliced ​​into ½ inch thick slices
• 3 spring onions, ends trimmed and thinly sliced ​​(white and green parts)
• Salt and freshly ground black pepper
• 4 corn tortillas
• 1/3 packaged cup of shredded sharp cheddar cheese
• 1 medium tomato, finely chopped or ½ cup salsa
• About ¼ cup Greek yogurt or sour cream
• A few sprigs of fresh cilantro or parsley, optional
• 1 lime, cut into quarters
• pepper sauce

instructions

1. Sauté the mushrooms: In a medium skillet, heat the oil over medium-high heat. Add the mushrooms and half the spring onions, salt and pepper and cook, stirring, until golden and soft, about 5 minutes.
2. Meanwhile, in a large skillet (or two skillets), heat the tortillas over medium-high heat for 2 minutes, flip the tortillas and spread the cheese on top. Cook, stirring the tortilla to avoid burning, until the cheese is melted and bubbling.
3. Serving: Spread the mushrooms over the warm tortillas. Sprinkle with tomatoes, remaining spring onions and a dollop of sour cream. Scatter over the cilantro or parsley and serve with a lime wedge to squeeze on top and a drizzle of hot pepper sauce.

Fried rice with vegetables and fried egg

Fried Rice with Vegetables and Fried Egg (Kathy Gunst/Here & Now)

All you need for this dish is some leftover rice, fresh ginger, some fresh vegetables, and an egg, and you have the makings of a filling breakfast, lunch, or dinner. Add whatever type of veggies you have on hand – broccoli or cauliflower florets, diced winter squash, green beans, etc. Think of this as a master recipe of sorts and adapt to what you have in your fridge.

For 2 to 4 people

ingredients

• 1 tablespoon safflower oil
• 1 tablespoon chopped fresh ginger
• 1 tablespoon thinly sliced ​​fresh ginger
• 1 leek, dark green removed, sliced ​​lengthways, washed and cut into 1/2-inch pieces, or 1 medium onion, chopped
• 2 spring onions, ends trimmed and white and green sections cut into 1-inch pieces
• 1 to 1 ½ cups raw vegetables (see ideas above), cut into small cubes or pieces
• 2 celery ribs, cut into ½-inch pieces
• 1 tablespoon miso paste, preferably white or a mild variety
• Hint of chili paste or hot pepper sauce
• About 3 tablespoons soy sauce or tamari
• 1 ½ cups kale, spinach, or chard (if using kale, remove the center rib)
• ½ cup salted cashews or walnuts, roughly chopped
• 1 ½ cups cooked rice
• 2 tablespoons fresh coriander or parsley sprigs, roughly chopped

The eggs:

• 1 tablespoon safflower or vegetable oil
• 2 eggs
• salt and pepper to taste
• Mash red chili flakes

instructions

1. In a wok or large, heavy skillet, heat the oil over medium-high heat. Once hot, add half the chopped and sliced ​​ginger and cook, stirring, for 30 seconds. Add the leeks or onion and spring onions and cook, stirring, for 3 minutes. Add the chopped vegetables and cook, stirring, for 4 minutes. Add the celery, then stir in the miso paste, chili paste, and soy sauce. Boil 30 seconds. Add the vegetables and remaining ginger and cook for about 2 to 3 minutes or until the vegetables are wilted and the vegetables are almost tender. Add half the cashews or walnuts and the rice, being careful to separate the rice so it doesn’t clump together. Stir everything together until hot and the veggies and greens are fully incorporated. Add ¼ cup of water and another teaspoon of soy sauce if the mixture seems dry.
2. While the rice and vegetables are cooking, heat the oil in a medium-sized skillet over high heat. Crack the eggs into the pan, sprinkle with salt, pepper and a pinch of chilli flakes. Bake for 2 minutes until edges are crispy and beginning to turn golden brown. Gently turn the egg over and cook for another minute.
3. Serve the hot fried rice with the fried eggs, the remaining nuts and the cilantro. Serve with pepperoni sauce or chili paste.

Roasted cauliflower and cherry tomatoes with Israeli couscous and crispy spiced chickpeas

This salad/entree offers great colour, texture and tremendous flavor. The whole dish can be made hours in advance and tossed with fresh lemon juice and olive oil just before serving. Warm flatbread, a crusty baguette, or your favorite crusty bread would be a great addition. This is a vegan dish but can be made more substantial by adding crumbled feta or bite-sized chunks of leftover cooked salmon or chicken.

This dish can be served warm or at room temperature.

Served 4

ingredients

Roasted cauliflower and cherry tomatoes with Israeli couscous and crispy spiced chickpeas. (Kathy Gunst/Here & Now)

The chickpeas:

• One 15-ounce can chickpeas, drained, washed and drained again
• 1 ½ tablespoons olive oil
• Salt and freshly ground pepper
• ½ teaspoon ground cinnamon
• ½ teaspoon cumin
• Puree chili flakes

Cauliflower and Couscous:

• 1 small to medium cauliflower, washed and left whole
• 4 1/2 tablespoons olive oil plus 1/4 cup
• Salt and freshly ground black pepper
• Mash red chili flakes
• 1 ½ cups cherry tomatoes
• 1 tablespoon fresh rosemary, chopped or 1 teaspoon dried and crumbled
• 1 cup Israeli couscous or pearl couscous
• Juice of 1 large lemon or 2 medium ones
• ⅓ cup roughly chopped fresh parsley

instructions

1. Preheat oven to 450 degrees.
2. Place the washed chickpeas in a single layer on a low-sided baking sheet. Toss with olive oil, salt, pepper, cinnamon, cumin, and chili flakes. Roast on the middle shelf for about 20 to 25 minutes, stirring occasionally, until crisp and golden brown. Remove from the oven and cool.
3. Meanwhile, place the whole cauliflower in an ovenproof skillet or small casserole dish and cover with 1 1/2 tablespoons olive oil, salt, pepper and a pinch of chilli flakes. Roast for about 20 minutes, gently turning the cauliflower and roasting for an additional 15 to 20 minutes, or until tender to the touch when tested with a small, sharp knife. Take out of the oven and let cool down a bit. When cool enough to touch, cut the cauliflower or break it into small florets.
4. In a medium ovenproof skillet or casserole dish, combine the tomatoes, 2 tablespoons oil, salt, pepper, and rosemary. Roast for 15 to 20 minutes, or until almost bursting.
5. Bring 1 1/2 cups lightly salted water to a boil in a medium saucepan. Stir in couscous and 1 tablespoon oil and bring to a boil over high heat. Reduce the heat to medium and cook for about 8 minutes or until the couscous has absorbed most of the water. Remove from heat, cover, and let sit for another 5 to 8 minutes, until all the liquid is absorbed.
6. Assemble: Gently mix together the couscous, cauliflower florets, tomatoes (as well as any juices from the bottom of the skillet or skillet), and half the chickpeas. Just before serving, season with lemon juice, 1/4 cup olive oil, salt and pepper. Garnish with the remaining roasted chickpeas and parsley.

You can find more easy recipes here.