Veggie Curry and Salad

Dinner

This is a great way to make vegetables a little more special. To make the curry vegetables I combined chopped onions, garlic, about a 1/2 inch piece of ginger (grated) and 3 small carrots (sliced), and gently stir-fried with a drizzle of canola oil. As soon as it started to stick I added 1 can of coconut milk and 1/4 cup vegetable stock (homemade, frozen cubes). After bringing everything to a boil, I lowered the heat to a simmer for about 10 minutes. Then I added the green beans and broccoli and let it cook for another 10 minutes, until carrots and broccoli were cooked through. I served this curry over jasmine rice with a side of a lightly dressed green salad.

Today's summary table

*Based on table 17 Diet Plans for Vegan Children from The Vegetarian Resource Group (http://www.vrg.org/nutshell/kids.php) skewed for lower age range (ie. Between 1 and 3 years of age, used lower range for 16 month old).

Nutrition data (Dinner only)**

1 cup white rice

Protein 4.25 g
Iron 1.9 mg
Magnesium 19 mg
Phosphorus 68 mg
Potassium 55 mg
Niacin 2.3 mg
Folate 153 mcg

More Arugula, Please.

(Eruca vesicaria)

Arugula is now in season!!! 

Tangy and peppery, Arugula is a great leaf to use in salads throughout spring and summer.  It goes well with light lemony dressings and especially well with avocado, yum. 

Aside from having a great distinctive taste, arugula has many important properties that improve overall health. It contains vitamins A, C, K, Iron, Potassium, Calcium and Manganese. (complete nutritional info)


Arugula has also been known for centuries for containing aphrodisiac properties. Additionally, its yin, alkaline and bitter properties, support energy and have a positive effect on the liver and blood according to ancient Asian traditions.

Will be posting some arugula recipes soon!

Reference

     Pitchford, P (2002). Healing with Whole Foods. Berkeley, CA: North Atlantic Books. www.healingwithwholefoods.com.