Balance Between Healthy Food, Fitness and Wine
Rainbow Lettuce Wrap with Spicy Mango Dressing Serves 4 Vegetable Ingredients: 1 1/2 cups purple cabbage, thinly sliced 1 red bell pepper, thinly sliced 1 medium carrot, shredded 2 stalks green onion, thinly sliced 1 head romaine hearts, large leaves separated, washed and dried 2 …
Tofu Veggie Fried Rice Ingredients: 1 cup brown jasmine rice (uncooked) 1 1/2 tablespoons toasted sesame Oil (divided) 1 pound tofu (extra firm, drained and diced) Pink Himalayan salt & fresh ground black Pepper (to taste, divided) 2 cups broccoli, chopped 1 cup purple cabbage, …
Ingredients:
1/2 cup dry quinoa
1 cup frozen edamame
2 stalks green onion, thinly sliced
1 red bell pepper, thinly sliced
1 small Persian cucumber, sliced into half-moons (about 1 cup)
1 cup shredded purple cabbage
1 cup shredded carrots
1/2 cup cilantro, rough chopped
Dressing Ingredients:
3 tablespoons avocado oil
1 tablespoon fresh squeezed lime juice
1 tablespoon tamari
2 teaspoons toasted sesame oil
1 teaspoon maple syrup
Pink Himalayan salt and fresh ground pepper to taste
Directions:
1. Cook the quinoa according to package directions. Set aside to cool.
2. Bring a small pot of water to a boil and add the edamame. Cook for 3-4 minutes just until the edamame are cooked through. Drain and set aside to cool.
3. Add the avocado oil, lime juice, tamari, sesame oil, and maple syrup to a jar. Cover and shake well to combine.
4. In a large mixing bowl, add the cooked quinoa, edamame, green onion, red pepper, cucumber, purple cabbage, carrots, cilantro, and dressing. Stir well to combine.
5. Divide between plates and enjoy!
Notes:
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately 1 1/2 cups of salad.
More Flavor: Add garlic, ginger or hot sauce to the dressing.
More Protein: Add hard boiled eggs, grilled chicken, shrimp or tofu
No Tamari: Use coconut aminos instead.
{Rachel’s Suggested Wine Pairings}
Sauvignon Blanc from New Zealand
Gruner Veltliner from Austria
Riesling from Australia
Roasted Vegetable & Lentil Salad Serves 4 Ingredients: 1 medium sweet potato, diced into 1 inch cubes 1 red beet, peeled and diced into 1 inch cubes 1 small delicata squash, cut in half lengthwise, seeds scooped out and cut into 1/2 moons 4 cups …
Falafel Tahini Mixed Greens Salad Serves 4 Ingredients: 2 2/3 cups green or brown lentils (cooked, drained and rinsed) * 1/3 cup tahini (divided) 1/2 cup cilantro (finely chopped) 1 teaspoon cumin 1 Tablespoon apple cider vinegar 1 teaspoon sea salt (divided) 1/4 cup unsweetened …
Wine and Food pairing can be difficult and daunting for some but I am here to tell you, it doesn’t have to be! Remember it’s all about what YOU like! Think of the food and the wine as complementing one another and bringing out the best qualities and attributes in each other! Pairings work when the food makes the wine taste better, and the wine makes the food taste better. If one or the other is more dominant, it is an uneven match.
You often hear about classic pairings such as a big juicy steak and Cabernet Sauvignon but I am here to tell you that there are some fabulous wine and food pairings with vegan and vegetarian food as well! Before I dive into some recommendations for specific vegetables, I am going to share what I think are the 3 most important points when it comes to wine and food pairing:
1. The wine should be more acidic than the food.
2. The wine should be sweeter than the food.
3. Drink what you LIKE!
When it comes to proper wine and food pairing, I am all about ACIDITY! So what exactly is acidity? Acidity in wine comes from tartaric, malic, and citric acid from the grapes. Acidity is responsible for the perceived tartness or crispness in wine. As grapes ripen, they become less acidic (and more sugary). Therefore, wines from cooler climates are typically more acidic because the grapes have a difficult time ripening in the cooler temperatures.
Having acid in wine is KEY to pairing wines with veggies! Without the acidity, some veggies will cause the wines to taste bitter and flabby and no one wants that in a wine!
Here is a general guideline for pairing different groups of vegetables with wines:
Green Vegetables: avocados, kale, broccoli, green beans
~ Pair with sparkling or light whites
Root Vegetables: carrots, squash, pumpkin, sweet potato, potato
~ Pair with full-bodied white, aromatic white, rosé, or light red
Nightshades: tomato, eggplant, bell peppers
~ Pair with aromatic white, rosé, medium red, full-bodied red
Beans: black, lentil, pinto, white, you name it- all the beans!
~ Pair with sparkling, rosé, light red, medium red
Fungi: Chanterelle, cremini, maitake, shiitake
~ Pair with full-bodied white, light red, medium red, full-bodied red
Nuts: peanut, almond, pecan, cashew
~ Pair with aromatic white, rosé, or dessert wine
Fresh Herbs: basil, cilantro, dill, mint, parsley
~ Pair with sparkling wine, light white, full-bodied white, aromatic white, rosé, light red
Peppers: chipotle, chili, ancho
~ Pair with sparkling wine, aromatic white, rosé, or medium red
Alliums: garlic, onion, shallots
~ Will pair with almost anything!
Tricky/Impossible Vegetable Pairings:
Asparagus, Brussels sprouts, and artichokes! These vegetables are exceptionally challenging to pair with wine. There are certain chemical compounds within the vegetables that can actually change the perception and enjoyment of the accompanying wine. It literally makes the wine taste flabby & flat. Beer is always a viable option, but if you’d rather sip wine, opt for these choices:
• Asparagus – Grüner Veltliner or Sancerre
• Brussels Sprouts – Sauvignon Blanc or dry Chenin Blanc
• Artichokes – Champagne or a dry rosé (especially one from Tavel, France)
Some of my favorite veggie dishes with wine pairings:
Rainbow Tempeh Bowl Ingredients: 4 cups broccoli florets 1 teaspoon avocado oil 2 cups shredded carrots 1 red bell pepper, thinly sliced 2 scallions, chopped 1 tablespoon black sesame seeds (optional, for garnish) 1 block tempeh, cubbed 1 1/2 teaspoons toasted sesame oil 1/4 cup …
Cilantro-Lime Coleslaw Ingredients: Coleslaw: 2 cups shredded green cabbage 2 cups shredded purple cabbage 1 cup shredded carrots 1/2 cup chopped fresh cilantro 2-3 green onions, sliced Dressing: 1/4 cup extra virgin olive oil 1 lime juiced 1 tablespoon honey (or maple syrup for …
Ingredients:
1 Tbsp. extra virgin olive oil
3 Tbsp. red wine vinegar
2 Tbsp. finely chopped basil (or mint, chives, or parsley)
1/4 tsp. sea salt (or pink Himalayan salt)
1/4 tsp. ground black pepper
1 cup arugula
1/2 medium seedless watermelon, rind removed, cut into 2-inch triangles
3 medium heirloom tomatoes
1/2 cup yellow cherry tomatoes, cut in half
1/4 medium red onion, sliced thin
2 Tbsp. crumbled feta cheese (leave off for vegan)
Directions:
1. Combine oil, vinegar, basil, salt, and pepper in small bowl; whisk to blend. Set aside.
2. Arrange arugula, watermelon, heirloom tomatoes, cherry tomatoes, and onion on a large serving platter.
3. Drizzle evenly with dressing.
4. Top evenly with cheese if using.
Winter Superfoods Bowls Ingredients: 2 medium beets, peeled, cut into 1-inch cubes 2 medium sweet potatoes, cut into 1-inch cubes 4 tsp. olive oil, divided use ½ tsp. ground cumin, divided use Sea salt (or Himalayan salt) and ground black pepper, divided use 2 cups …
Roasted Cauliflower Tacos Ingredients: 2 heads cauliflower 2 tablespoons avocado or coconut oil 3 teaspoons cumin 2 teaspoons chili powder 2 teaspoons paprika 1 teaspoon pink Himalayan salt For serving: 12-15 grain-free tortillas Lime wedges 1 jalapeno pepper, sliced 1 cup red cabbage, …
Buddha Bowl with Spring Vegetables
Ingredients:
Parchment paper
2 Tbsp. tahini (sesame seed paste)
3 Tbsp. fresh lemon juice
2 Tbsp. water
½ tsp. ground turmeric
½ tsp. pure maple syrup
¼ tsp. hot pepper sauce (optional)
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
2 Tbsp. + 2 tsp. olive oil, divided use
2 cups 2-inch asparagus pieces
2 cups sliced zucchini
2 cups cooked quinoa (or cooked brown rice)
2 cups chickpeas (garbanzo beans), drained, rinsed
2 cups raw baby spinach
2 cups halved baby heirloom tomatoes (or cherry tomatoes)
2 Tbsp. hemp seeds
2 Tbsp. sesame (or black sesame) seeds
1 cup fresh sprouts
Directions:
Preheat oven to 425º F.
Line large baking sheet with parchment paper. Set aside.
To make dressing, place tahini, lemon juice, water, turmeric, maple syrup, hot pepper sauce (if desired), salt, and pepper in food processor (or blender); cover. Pulse to blend.
Slowly add 2 Tbsp. oil as food processor is running. Process until smooth and well blended. Set aside.
Place asparagus and zucchini on prepared baking sheet. Drizzle with remaining 2 tsp. oil; mix well. Spread evenly on baking sheet. Bake for 12 to 15 minutes, turning once, or until tender-crisp. Cool.
Divide quinoa, chickpeas, spinach, tomatoes, asparagus, zucchini, hemp seeds, and sesame seeds evenly between four bowls.
Drizzle evenly with dressing.
Garnish with sprouts.