A must have book: Nourish- Whole Food Recipes Featuring Nuts, Seeds and Beans

It’s  that time of year – time to hit the books. September is about new beginnings for everyone, not just the kids.  The leisurely pace of summer abruptly being replaced by the more rigid schedules of autumn, for many, often leads to  a re-evaluation of  habits and routines.

A perfect solution to get you on your way and a great addition to your bookshelf – actually your kitchen – if you haven’t already purchased it : Nourish-  Whole Food Recipes Featuring Nuts, Seeds and Beans (Whitecap)  by Nettie Cronish and Cara Rosenblum.

This collaboration between Nettie Cronish, the queen of vegetarian cooking, and Cara Rosenblum, registered dietician and prolific communicator, is a must-have for those interested in healthy eating and nutrition and delicious eats. It’s such a pleasure to see how these two complement each other The book is designed to help people – vegans, vegetarians and those who consume animal foods alike-  incorporate   these whole foods into their everyday eating.

The book is packed with all the information to make including these foods a reality – both tons of practical tips plus nutrition information which will sell you on including these plant foods on a regular basis. From the very basics on different  beans, nuts and seeds such as shopping for each and cooking them  – it’s all included.

But the 100 recipes and food photography alone  make this book a worthwhile purchase.  Reading through the recipes will definitely get you into the kitchen. And if you’ve got kids, get them to join you. Who can resist dishes like Almond, Sweet Potato & Coconut Soup, Butternut Squash with Dried Cherries & Mint, Crisped Halloumi with Za’atar Quinoa and  Peanut Butter Cocoa Bliss Bites?

Here’s a sampling including the book’s recipe intro.

Photo courtesy Whitecap

Photo courtesy Whitecap

Thai Peanut Noodle Salad

If you’ve ever wondered how to get the authentic taste of take-out in your own kitchen, start with this recipe. It’s got the wow factor; it’s bursting with flavour that’s so vibrant and tasty that this is sure to become a staple recipe. My kids love the peanut dressing, but I leave out the hot sauce for their “no spicy food please!” palates. —Cara


13 oz (375 g) whole grain linguini pasta
2 Tbsp (30 mL) extra virgin olive oil
1 leek, thinly sliced (white and pale green parts only)
1 red pepper, thinly sliced
1 yellow pepper, thinly sliced
1 carrot, grated
1 ½ cups (500 mL) frozen shelled edamame
¾ medium purple cabbage, thinly sliced
½ cup (125 mL) chopped fresh cilantro


¼ cup (60 mL) smooth natural peanut butter
½ tsp (2 mL) lime zest
¼ cup (60 mL) fresh lime juice
2 Tbsp (30 mL) toasted sesame oil
1 Tbsp (15 mL) maple syrup
3 Tbsp (45 mL) sodium-reduced tamari
2 Tbsp (30 mL) balsamic vinegar
1 tsp (5 mL) hot sauce (optional)
½ cup (125 mL) roasted salted peanuts, for garnish
¼ cup (60 mL) thinly sliced fresh chives, for garnish

1. In a large pot of boiling water, cook linguini for 12 minutes or according to package directions. Drain and rinse with cool water. Toss noodles to keep them from sticking and set aside to drain. Transfer to a large bowl.

2. Heat oil in a large frying pan over medium-high heat. Add leeks and sauté for 3–5 minutes or until softened. Add bell peppers and sauté for another 3–5 minutes or until soft. Add carrot, edamame and cabbage. Sauté for another 3 minutes until all the vegetables are tender-crisp.

3. Remove from heat and add to drained noodles. Add cilantro and toss to combine.

4. To make the dressing, in a medium-sized bowl, whisk together peanut butter, lime zest, lime juice, oil, maple syrup, soy sauce, vinegar and hot sauce.

5. Pour over noodle mixture and stir well.

6. Add peanuts and chives and toss again.


554 calories, 24 g fat, 4 g saturated fat, 433 mg sodium, 67 g
carbohydrates, 11 g fibre, 13 g sugars, 20 g protein.

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Categories: Book Review

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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