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Celeriac Linguine WITH BOLOGNESE SAUCE AND HEMP PARMESAN

MAKES 4 HEARTY SERVINGS

 

TOMATO SAUCE

MAKES ABOUT 4 CUPS (1 L)

20 sundried tomato halves or pieces, soaked for 6–24 hours in 1⅔ cups (414 ml) water

5 pitted medjool dates, or 10 pitted regular dates, soaked for 6–24 hours in ⅓ Cup (80 ml) water

¼ red onion, chopped

1 tablespoon (15 ml) dried oregano

1 clove garlic, minced

2 tomatoes, chopped

1 cup (250 ml) grated carrots

SEED MIX

MAKES ABOUT 2 CUPS (500 ML)

½ cup (125 ml) shredded carrot

½ cup (125 ml) chopped fresh parsley

½ cup (125 ml) sunflower seeds, soaked for 1 hour, drained, and rinsed

¼ cup (60 ml) pumpkin seeds, soaked for 1 hour, drained, and rinsed

2 to 4 tablespoons (30 to 60 ml) Nama Shoyu or tamari

2 tablespoons (30 ml) freshly squeezed lemon juice or apple cider vinegar

1 tablespoon (15 ml) miso

¼ cup (60 ml) sesame seeds, soaked for 1 hour, drained, and rinsed

¼ cup (60 ml) hempseeds

To make the Tomato Sauce, put the sundried tomatoes and their soaking water in a food processor or blender. Add the dates and their soaking water. Then add the onion, oregano, and garlic. Process until smooth. Transfer to a bowl. Stir in the fresh tomatoes and carrots.

To make the Seed Mix, put the carrot, parsley, sunflower seeds, pumpkin seeds, Nama Shoyu, lemon juice, and miso in a food processor. Process until smooth. Add the sesame seeds and hempseeds. Pulse until evenly mixed. Stored in a sealed container in the refrigerator, Seed Mix will keep for 3 days.

Alternatively, spread the Seed Mix on a dehydrator tray with a nonstick sheet. Dehydrate at 115 degrees F (46 degrees C) for 3 hours. Crumble with your fingers. Serve warm or store in the refrigerator.

CELERIAC LINGUINE

MAKES 8 CUPS (2 L)

8 cups (2 L) shredded celeriac (spiralized, julienned with a mandolin, or grated)

2 tablespoons (30 ml) extra-virgin olive oil

Juice of ½ lemon

HEMP PARMESAN

MAKES: ¼ CUP (60 ML)

2 tablespoons (30 ml) hempseeds

2 tablespoons (30 ml) nutritional yeast flakes

⅛ teaspoon (¾ ml) salt

To make the Celeriac Linguine, combine all the ingredients in a large bowl. Toss until evenly mixed. Cover and refrigerate until serving time, up to 4 hours.

TIP: To keep the shredded celeriac moist while preparing the remainder of the recipe, sprinkle it with a little water so it does not dry out.

To make the Hemp Parmesan, combine all the ingredients in a small bowl. Stir until evenly mixed. Stored in a sealed container in the refrigerator, Hemp Parmesan will keep for 1 month.

Assemble the finished dish just before serving. For each serving, arrange 2 cups (500 ml) of the Celeriac Linguine on a plate. Combine the Tomato Sauce and the Seed Mix to create the Bolognese Sauce and stir gently. Top each serving with about 1½ cups (375 ml) of the Bolognese Sauce. Sprinkle with about 1 tablespoon (15 ml) of the Hemp Parmesan.

VARIATIONS

For Zucchini Linguine, replace the celeriac in the Celeriac Linguine with 8 cups of shredded zucchini (spiralized, julienned with a mandolin, or grated).

For Sunflower Parmesan, grind 2 tablespoons of sunflower seeds (in a coffee grinder or hand grinder) until almost all of the seeds are broken into smaller pieces (do not process so long that the seeds become a paste). Use the sunflower seeds to replace the hempseeds in the Hemp Parmesan.

Per one-quarter recipe: calories: 568, protein: 21 g, fat: 32 g, carbohydrate: 59 g (25 g from sugar), dietary fiber: 17 g, calcium: 277 mg, copper: 1300 mcg, iron: 9 mg, magnesium: 242 mg, phosphorus: 629 mg, potassium: 1663 mg, sodium: 1171 mg, zinc: 4.3 mg, thiamin: 2.7 mg, riboflavin: 2.3 mg, niacin: 20.1 mg, pyridoxine: 2.6 mg, folate: 162 mcg, pantothenic acid: 2.7 mg, vitamin B12: 1.6 mcg, vitamin A: 438 mcg, vitamin C: 45 mg, vitamin E: 7.8 mg, vitamin K: 154 mcg, omega-6 fatty acids: 13.6 g, omega-3 fatty acids: 1.1 g

Percentage of calories from: protein 14%, fat 47%, carbohydrate 39%

Note: Analysis was done using Red Star Vegetarian Support Formula nutritional yeast flakes.

To serve this nourishing salad, simply sprinkle on a little lemon juice and Nama Shoyu, or serve it with Lemon-Tahini Dressing (page 275), Liquid Gold Dressing (page 276), Orange-Ginger Dressing (page 287), or Orange–Poppy Seed Dressing (page 283) on the side.

CRUNCHY Sprouts and Veggies

MAKES ABOUT 6 CUPS (1.5 L); 2 LARGE SERVINGS OR 4 SMALLER SERVINGS

 

3 cups (750 ml) chopped napa cabbage

1 cup (250 ml) mung bean sprouts (see sidebar, page 282)

1 cup (250 ml) lentil sprouts (see box, page 289)

½ red sweet pepper

½ rib celery, cut into matchsticks

15 snow peas, quartered

1 green onion, finely sliced

2 large leaves napa cabbage or lettuce

½ to 1 avocado, diced

½ cup (125 ml) alfalfa sprouts or other sprouts (optional)

Combine the chopped cabbage, mung bean sprouts, lentil sprouts, red sweet pepper, celery, snow peas, and green onion in a bowl. Toss until mixed. Put a whole cabbage leaf on each serving plate. Spoon the chopped cabbage mixture over the cabbage leaf. Top with the avocado and optional alfalfa sprouts.

How to Sprout Mung Beans

MAKES 3 TO 4 CUPS (750 ML TO 1L) SPROUTS

¼ cup (60 ml) dried mung beans

2 cups (500 ml) water

Put the beans in a 1-quart (I-L) jar and cover them with the water. Put a sprouting lid on the jar or cover it with piece of mesh or cheesecloth secured with a wide elastic band. Let stand at room temperature for 12–24 hours. Drain the beans; then rinse them thoroughly with cool water and drain again.

Place the jar at a 45-degree angle over a saucer (to collect any water that may run off) or in a dish rack. Cover the jar with a tea towel or place the jar away from direct sunlight so the sprouts can grow in the dark.

Rinse and drain the beans 2 or 3 times a day for 3–5 days, until a short tail is visible. Store the well-drained sprouts in a sealed container in the refrigerator for up to 1 week.

Note: Homegrown mung bean sprouts will have much shorter tails than commercially grown sprouts. The tails become longer if mung beans are sprouted under a weight that exerts pressure on them. For information on how to do this, see Ann Wigmore’s The Sprouting Book.

Per 3 cups (750 ml): calories: 404, protein: 21 g, fat: 17 g, carbohydrate: 56 g (16 g from sugar), dietary fiber: 18 g, calcium: 355 mg, copper: 850 mcg, iron: 7 mg, magnesium: 129 mg, phosphorus: 322 mg, potassium: 1420 mg, sodium: 91 mg, zinc: 2.7 mg, thiamin: 0.6 mg, riboflavin: 0.5 mg, niacin: 6.6 mg, pyridoxine: 0.9 mg, folate: 353 mcg, pantothenic acid: 2.8 mg, vitamin B12: 0 mcg, vitamin A: 315 mcg, vitamin C: 300 mg, vitamin E: 2.9 mg, vitamin K: 122 mcg, omega-6 fatty acids: 2.2 g, omega-3 fatty acids: 0.2 g

Percentage of calories from: protein 18%, fat 33%, carbohydrate 49%

You can use leaf lettuce, spinach, or any combination of mixed greens in this light, uplifting salad.

Elegant Greens

Последнее изменение этой страницы: 2016-08-11

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