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Magnesium-Rich Vegan Dishes

21 December 2012 - Posted by Ashley under

After reading through some of the recipes that we’ve posted, a few of our readers asked if we ever post any raw, vegan or special diet oriented recipes. So, after vacillating over what to select and putting a few through a bit of a taste test, we selected a couple of delicious magnesium-rich recipes for our vegan readers. For those of you who aren’t vegans, give these a try anyway because they’re well worth it… and who knows, you might even like it so much you’ll give Veganism a try!

Spinach Cashew Dip

  • 1 1/2 cups raw cashews (pre-soaked)
  • 1/4 cup nutritional yeast
  • 1 tbsp honey
  • 1/2 tsp sea salt
  • 1/2 cup water

Blend in a food processor until coarse/creamy “cheese” like consistency is reached (around 3-5 minutes). If the mixture is a tad dry, it can be modified once the other ingredients are added.

Sauté the following ingredients (except for the spinach) in a pan on medium heat until the onions are translucent.

  • 1 large yellow onion diced finely
  • 2 tbsp organic coconut oil
  • 2 tbsp freshly minced garlic
  • 1/2 tsp fennel seeds
  • 1/2 tsp basil (dried or freshly minced)
  • 1/2 tsp oregano (dried or freshly minced)
  • 1 tsp smoked sea salt (or to taste)
  • 1/4 tsp freshly ground pepper
  • a pinch of cayenne pepper
  • 1/2 pound fresh organic baby spinach leaves (4 – 6 cups)

Place the raw baby spinach in a large mixing bowl and pour the sautéed mixture on top of the spinach. Toss lightly.

Put all of the ingredients in the food processor with the cashew “cheese” and blend until pureed and uniformly smooth. By this time, the mixture should be a thick creamy dip.

Add additional seasoning to taste. (More cayenne if you like a spicier dip!)

Great with raw crackers or sliced veggies like carrots and cucumbers.


Vegan Quinoa Brazil Nut Paella

from The Lunchbox Bunch

Ingredients

  • 1 cup whole grain quinoa
  • 1 1/2 cups vegetable broth
  • 1/2 orange, juiced (about 1/4 cup juice)
  • 1/2 orange (de-seeded, peeled & sliced into small chunks)
  • 2 tsp orange and lemon rind zest
  • 1 lemon, juiced
  • 1/2 cup peas
  • 1/3 cup corn
  • 1/2 cup carrots (diced)
  • 1 large onion (diced)
  • 3 white button mushrooms (sliced)
  • 7 cloves garlic (coarsely chopped)
  • 1/2 Serrano pepper, de-seeded and diced then roasted
  • 1/2 cup Brazil nuts (chopped)
  • 2 tbsp Spanish olive oil (yes, there is a slight difference in flavor)
  • 2 tbsp vegan buttery spread
  • 2 bay leaves
  • 1/4 teaspoon saffron
  • 1 tsp cayenne pepper
  • freshly ground black pepper (the more the merrier)
  • Himalayan salt to taste

Preparation

Rinse and dry quinoa with cold water. Set aside.(*See “washing quinoa” instructions)

In a medium soup pot:

Add oil, vegan spread, a pinch of salt and pepper, and turn heat to high-until oil sizzles.

Add onion, garlic, pepper, Brazil nuts and bay leaves. Sauté for a few minutes, on medium heat.

Add sliced orange and orange zest. Sauté uncovered for an additional few minutes. Fold in peas, corn, and carrots. Add lemon juice. Sauté on medium-high for five minutes, stirring constantly.

When all ingredients are cooked thoroughly and slightly browned, remove 1/2 of veggies from pot. Set aside, covered.

Quinoa:

Turn heat to high and add veggie broth, cayenne, saffron and orange juice. Bring to boil. (Yes, half the portion of veggies will still be in the pot.)

Add dry quinoa and stir. Reduce heat to medium-low (or low), cover pot, and simmer for 10-15 minutes. Stir occasionally. When quinoa has absorbed all the liquid, remove cover and fold remaining veggies into pot. Re-cover and allow to cook on low for additional five minutes. (This should add a nice browning effect to the bottom layer of quinoa.)

Fluff finished quinoa with fork. Remove bay leaves before serving.

Serve hot. Garnish with grated/chopped raw Brazil nuts.

Tip: For the fresh green pea look, leave out green peas from cooking and fold then into finished dish.

(makes 6-8 servings)

If you’ve enjoyed these recipes, you might enjoy giving some of our other magnesium-rich recipes a try!

Have questions, comments, or suggestions? Drop us a line, or leave a comment below!

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