Welcome to Day 6 of the Veggie Challenge! Learn about antioxidants and try some new recipes.

• Fruit and Nut Muffins
• Tofu and Tempeh Sandwiches
• Chickpea Risotto
• Dark Chocolate

You can see more recipes by visiting our What to Eat page for more breakfast, lunch, salad and dinner ideas.

Daily Cooking and Nutrition Tips

What are antioxidants, and where do you get them?

• Antioxidants such as beta-carotene, vitamin C and vitamin E help deactivate rascals in our bodies called free radicals. These free radicals are to blame for some of our most serious health problems, such as cancer
• You’ve probably heard that you should be consuming five to ten servings of fruits and vegetables each day. And, you know, it’s such a good idea because – drum roll, please – that’s where antioxidants are found in abundance
• Look for bright or deeply coloured plant foods – the dark green, orange, red and yellow-hued ones

Day 5 Recipes:

Fruit and Nut Muffins

Never made vegan muffins before? No problem – this basic recipe is designed for beginners! It substitutes flax seeds for eggs and soy milk for dairy milk, and uses maple syrup for sweetness.

Makes 1 dozen

Ingredients:

• 2 cups whole wheat pastry flour
• 2-3 tbsp raw sugar or maple syrup
• 2 tsp baking powder
• 2 tbsp ground flax, corn starch, or arrowroot powder
• Pinch of salt
• 1 ¼ cup soy milk or water (reduce liquid if you are using juicy fruits or maple syrup)
• ¼ cup oil
• Chopped fruit or nuts (cranberries, raisins, apples, peaches, pecans, etc.)

Instructions:

1. Prepare muffin pans by lightly oiling them or inserting paper muffin liners.
2. Combine dry ingredients in a large bowl.
3. Combine soy milk (or water) and oil in a separate bowl.
4. Prepare chopped fruit.
5. Heat up oven to 375°F.
6. Combine dry and wet ingredients. Don’t over mix. The batter should be a thick but pourable consistency. Test to see if it slowly drops off a spoon. Add more flour or water if necessary.
7. Fold in any fruit or nuts you are using.
8. Fill muffin pans with batter.
9. Bake for 25-30 minutes.

Tofu and Tempeh Sandwiches

Tofu and tempeh are both made from soybeans, but are made in different ways and as a result have their own distinct taste and texture. Tofu is made from pressed soybean curds, while tempeh is made from fermented soybeans. Both are great sources of protein! Tofu can be found at local grocery stores, and tempeh can be found at specialty stores.

Ingredients:

• 1 pkg tempeh or extra firm tofu
• ¼ cup tamari or soy sauce
• 2 tbsp apple cider vinegar
• 2 cloves crushed garlic
• 1 tsp fresh grated ginger (optional)
• Whole grain bread or wraps
• Additional sandwich fillings of choice such as lettuce, tomato, baby spinach, shredded napa cabbage, or cucumber

Instructions:

1. Cut tofu or tempeh into ¼ inch thick slices. Place in a shallow covered dish.
2. Mix marinade ingredients together and pour over the slices. Let marinate at least an hour, or overnight.
3. Use the slices as sandwich filling straight from the marinade, or cook them. (Note: it is best to cook tempeh unless it is very fresh). If cooking, heat one tablespoon of oil in a non-stick skillet over medium heat. Place tofu or tempeh slices in the pan until browned (about 4 to 5 minutes). Flip over and brown other side if you have time.
4. Serve in whole grain bread or wraps with other fillings of choice.

Chickpea Risotto

Jenny, a former member of the Veggie Challenge team, loves to add chickpeas to many of her dishes. Here’s one of her favourites.

Serves 4 | <40 minutes, +20 waiting

Ingredients:

• 1 large onion, chopped
• 1 cup mushrooms, chopped
• 2 tbsp olive oil
• 2 cups brown rice, uncooked
• 4 ½ cups water
• 1 soup stock cube
• 1 (19 oz/540ml) can chickpeas, drained and rinsed (or 2 cups cooked)
• Seasonings: salt, pepper, oregano, or basil
• 1 cup asparagus or green beans, chopped
• Fresh Italian parsley as garnish

Instructions:

1. In a large pot with a tight fitting lid, sauté onion and mushrooms in oil. When the onion becomes golden, add the rice and stir for two minutes.
2. Add water, stock cube, chickpeas and seasonings to taste. Stir well, then cover and simmer until the rice is cooked (about 40 minutes).
3. Near the end, stir in asparagus or green beans. Uncover to reduce the liquid, if necessary. Mix should be saucy. Garnish with parsley.

Dark Chocolate

Yes, many dark chocolates do not contain any dairy! Look for dark chocolate at your local grocery, bulk or specialty food store.

Preparing for Day 7 of the Veggie Challenge

Visit our day 7 recipes page to see your next meal plan!