Enjoying the health benefits and moral satisfaction of meals prepared without animal products can be for everyone, vegans and non-vegans alike. Making the commitment to “go vegan” can be really daunting for some. The accompanying novelty and uncertainty (what the heck am I going to eat now; what about when I visit family; what do I eat when I go out, etc.) may make the lifestyle change feel impossible.
It doesn’t have to be that way! Most vegan meals are easy and fun to prepare, and the ingredients are accessible and affordable. The shift towards consuming less animal products can be gradual; in fact, you must go at whatever pace feels right for you. Start with one meal at a time. Actually, one vegan recipe at a time is all it takes to get on track!
This veggie paté I created is a delicious and nutritious alternative to cold cuts or tuna with mayo in your lunchtime sandwich. Packed with protein, just add a slice of tomato, maybe a little of your favorite lettuce (mine is arugula!) and you’ll have yourself a very satisfying meal.
Alternatively, it can be used as a tasty dip for fresh celery and carrot sticks, as I do with my healthy hummus, which I will teach you next week. So yummy, whether you are vegan or not, you and your family are sure to love it!
“Necessity is the mother of invention.”
The way this recipe was born follows: I wanted a healthy veggie paté that did not contain canola oil and couldn’t find one on the market. Canola oil is an ingredient which is very commonly used since it is low in saturated fat and low cost.
However, it is highly processed and genetically modified, so I avoid it. I opt for more natural oils in my recipes. For my raw meals, I love the flavour of olive oil. For cooked dishes, I like coconut or grapeseed oil, which tend not to denature at high temperatures and therefore retain their health benefits.
I had only one recipe for a veggie paté that I knew of, which I made once and found unbearably bland. We probably have this in common: recipes can’t only be nutritious; they have to be delicious too in order to satisfy!
So, I set out to make my own veggie paté. I first imagined what I wanted to taste and then I started putting ingredients together. I put some raw sunflower seeds to soak (this makes them easier to break down and form a paste) and raided my fridge for fresh vegetables. To create a rich, creamy texture, I chose to include cooked chick peas (the only ingredient in this recipe which is not raw). For extra protein, I added chia and hemp seeds, among the most nutrient-dense foods on earth. I mixed together a variety of spices – truly, spices are the spice of life!
I definitely wanted turmeric in there, for its multitude of health benefits, such as its natural detoxifying, antibacterial and antiseptic properties. Similar benefits come from the garlic, oregano and onion – they not only taste great, they are nature’s health wonders!
Easy peasy – I combined all these ingredients in my trusty food processor. The finished product was so yummy, it literally brought tears to my eyes!
“Hey, Mom, I think we have a winner here!”
Enjoy, in joy and in health!
Amore Veggie & Seed Paté
1 cup chopped onion
½ cup chopped celery
1 cup chopped red cabbage
1 cup chopped carrots
3 cloves garlic, finely minced
2 cups raw sunflower seeds, soaked for 1-2 hours
2 cups chick peas, cooked and cooled
½ cup raw pumpkin seeds
1/3 cup ground flax seeds
1/3 cup hemp seeds
¼ cup chia seeds
½ cup fresh parsley, finely chopped
Juice from 2 lemons
1/3 cup extra virgin olive oil
2/3 cup water
1 teaspoon oregano
½ teaspoon basil
½ teaspoon cumin
1 teaspoon sea salt
1 teaspoon mustard powder
1 teaspoon turmeric
½ teaspoon chili flakes
½ teaspoon black pepper
½ teaspoon paprika
1. Combine all ingredients in food processor. Mix on high speed until thick and ingredients are completely blended.
2. Serve on your favorite bread, crackers or as a dip for raw veggies. Store in glass container for up to one week in refrigerator.
“I have no doubt that it is a part of the destiny of the human race, in its gradual improvement, to leave off eating animals, as surely as the savage tribes have left off eating each other.” ~ Henry David Thoreau