Are people interested in talking about what to eat? You bet! Last week, we were invited to present at the Nectar Centre as part of their series of Food Talks. Twenty-five locals showed up on a snowy night to discuss myths and facts surrounding fat, sugar and salt, whether Canada’s Food Guide needs a makeover, Brazil’s take on eating right and much more. Guests sampled two fresh winter salads and a tempeh paté, recipes following. Up next: talking to local sports groups about fueling for sport.

Contact us if you are interested in bringing a Food Talk to your community.

Quinoa Tabouleh
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  1. 2½ cups of water or vegetable broth
  2. 2½ cups quinoa (red or white) rinsed under running water
  3. 1 cup finely chopped carrots
  4. ½ cup finely chopped red or yellow onion
  5. ¾ cup chopped tomatoes
  6. ½ cup chopped zucchini
  7. 1½ cups minced flat leaf parsley
  1. ¼ cup organic olive oil
  2. ¼ cup low sodium soy sauce
  3. ¼ fresh lemon juice
  4. 4 cloves garlic minced
  1. Bring the water or broth to a boil, add a little salt if using water.
  2. Add the quinoa and lower the heat. Simmer the quinoa for 10
  3. minutes until tender and the water is absorbed.
  4. Set aside to cool.
  5. Meanwhile chop the vegetables and mix the dressing then add them to the quinoa, blend well with a spoon. Add the parsley last of all.
  6. Refrigerate and serve together with pita bread and hummus.
  1. Quinoa Tabouleh will keep for up to 4 days and is great with grilled meat or fish or vegetables.
Upbeet Nutrition
Salad of Du Puy Lentils and Beets
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  1. 2 pounds beets, peeled
  2. 2 Tablespoons vegetable oil
  1. 2 Tablespoons minced shallots
  2. ¼ cup red wine vinegar
  3. ¼ cup olive oil
  4. 1 Tablespoon grainy Dijon mustard
  5. 1 Tablespoon honey
  6. ¼ cup fresh lemon juice
  7. ¼ cup fresh orange juice
  8. 1 teaspoon grated orange rind
  9. 3 Tablespoons chopped fresh tarragon
  1. 2 cups, cooked du Puy lentils
  1. 4 ounces goat cheese, crumbled
  2. 1 cup walnuts, toasted and roughly chopped
  3. 1 Tablespoon chopped fresh tarragon
  1. Cut beets in quarters, toss with veg. oil and bake about 45 minutes to an hour or until tender
  2. Place shallots and red-wine vinegar in bowl and let infuse for 10 minutes.
  3. Whisk oil, mustard, honey, juices and rind and tarragon in a small bowl. Add shallot mixture.
  4. Place lentils in serving bowl and top with roasted beets.
  5. Crumble cheese over beets and sprinkle with walnuts.
  6. Add desired amount of dressing (you will probably have leftover dressing for another day) and garnish with chopped fresh tarragon.
  1. Adapted from recipe by Lucy Waverman.
Upbeet Nutrition
Tempeh Pâté
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  1. 2 Tablespoons olive oil
  2. 1 cup chopped shallots
  3. 1/2 cup chopped celery
  4. 1 clove garlic, minced
  5. 1 Tablespoon chopped fresh thyme
  6. 1 package (8oz/240g) tempeh
  7. ½ cup brandy
  8. 3 Tablespoons low sodium tamari
  9. 1 cup finely chopped walnuts
  10. 1 Tablespoon Dijon mustard
  11. 1 Tablespoon green peppercorns in brine, drained and rinsed
  1. Heat oil in a saucepan over medium heat.
  2. Add shallots, celery, garlic and thyme and sauté until softened, stirring often, about 8 minutes.
  3. Crumble tempeh into pan along with brandy, tamari and 3 tablespoons water.
  4. Bring to the boil, then reduce heat and simmer covered, until 1 tablespoon of liquid remains, about 10 minutes.
  5. Transfer to a food processor. Add half of the walnuts and the mustard, then process until smooth. Stir in green peppercorns.
  6. Grease three 1 cup ramekins (four if using ¾ cup ramekins).
  7. Divide remaining walnuts between the ramekins, evenly covering the bases.
  8. Scoop tempeh mixture into ramekins, smoothing tops with back of a spoon or small knife.
  9. Cover each ramekin with foil and place on a baking sheet.
  10. Bake in 350°F oven for 30 minutes. Uncover and bake until edges are golden and centres are firm when lightly touched, about 15 minutes.
  11. Let cool on rack.
  12. Run knife around sides to loosen. Refrigerate, covered, for 2 hours or up to 3 days.
  13. Can be frozen for up to a month.
  14. Invert on a plate to serve.
  1. Serve with thin slices of baguette and red pepper jelly.
  2. You can buy frozen Ontario tempeh at Nature's Buzz in Ottawa. Follow the instructions on the package to defrost.
  3. Recipe by Canadian Living.
Upbeet Nutrition

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