Produce in Season for June

May is almost done and we are entering the bountiful months of June-Oct for Quebec produce. Just coming into season are asparagus, Swiss chard, spinach, fennel, water melon, rhubarb and lettuce greens of all sorts.

If you haven’t tried it we suggest cooking asparagus on a hot grill after being rubbed with olive oil, salt and pepper. All sorts of veggies are great cooked over a hot grill, mushrooms, broccoli, and eggplant just to name a few. If your veggies are small enough to fit through the grill slits, then buy a cheap cooling rack. The cooling rack can be place right on top of the grill, and the veggies cooked on top. Just use a metal spatula to move them around to help cook evenly.

Are you eating right?

The science of healthy eating has changed greatly over the last few years. Take a moment and make sure the meals you eat are portioned right for a long and healthy life.


Food pyramids and Plates: What you should eat, Harvard School of Public Health,, 2015-02-24

Food pyramids and Plates: What you should eat, Harvard School of Public Health,, 2015-02-24

Pomegranate Vinaigrette

At events we are often asked for the recipes of our dishes. VLB loves to share recipes, but we often forget the request in the bustle of the event. Here is one of the recipes we were asked for a while back.
Pomegranate Vinaigrette:
1-2 Tbsp pomegranate molasses
2 Tbsp apple cider vinegar
1 Tbsp lemon juice
2 Tsp Dijon mustard
1 Garlic clove minced
1 Tbsp honey, or more to taste
Freshly ground black pepper
3/4 cup extra-virgin olive oil
Blend everything thoroughly.

Vegan Catering Montreal

Our Customized Platters

Vert La Bouche offers individually customized cheese, fruit and vegetable platters. Packed with local artisan cheeses (vegan nut cheeses as well as traditional diary based cheese), and fruits and veggies grown by Quebec farmers. Call today to learn more.

Our current favorite is our Winter Roast Vegetable Platter with roasted acorn squash, polenta fries, baby heirloom carrots, turnips, golden beets, parsnips and sweet potatoes accompanied by a rosemary and lacto kale pesto.

Vegetarian catering Montreal

Bahn Mi Bowl

The finished Bahn Mi Bowl.
2 cups Pearl Barley
4 cups vegetable stock
2 med carrots cut into match sticks
1/2 cucumber cut into match sticks
1 jalapeno de-seeded and fine sliced
1 red pepper sliced
1/2 cup cilantro
1/2 block of tofu
1/2 cup roasted peanuts or other nut
1 cup stock
1/4 cup soy sauce
1 garlic clove
2 tbsp oil
Start by washing the barley, then adding it to the stock and bringing it to a boil. Cover and turn down to a simmer. Next, quick pickle your carrots by bringing 1 cup water, 1/2 cup vinegar, 2 tbs salt and 1 tbs sugar to a boil, toss in the carrots and set them aside to steep. You can use a tofu that has already been flavored or do a quick glaze by cutting the tofu into cubes, lightly frying them in a pan, then adding 1 cup stock plus 1/4 cup soy sauce and 1/4 cup brown sugar. Boil until sauce evaporates and the tofu is glazed, turning over once halfway through. Finally, make the dressing by blending 1 cup of stock with 1/4 cup soy sauce, 1 garlic clove, and the oil. Drain and lightly wash the carrots.
Assemble by placing the barley at the bottom of the bowl, then each of the ingredients around in a circle and finally the dressing.

Switching from Leaves to Grains

As we enter the middle of Winter, our bodies start craving hearty warm foods. Choosing the healthy salad option can be a difficult battle. Instead give grain bowls a try. Done right they have a salty, sweet and savory balance while giving you some toothy textures to bite into. People are sometimes intimidated by whole grains, but whether it is quinoa, wheat berries or bulgur, they are all cooked the same way. Place the grains in plenty of salted water, boil till soft but still chewy, then drain and place it back in the pot on low heat for five minutes to steam dry. The boiling time will vary greatly, just follow the individual directions for each grain. Take a look at this video to gets some simple pointers on building your bowl.


Immune Boosting Kale Smoothy


Staying healthy during cold season is all about laying a good foundation of vitamins and minerals. Our first suggestion year round is starting the day with a healthy real food shake. Our favorite is:
1 packed cup sliced kale
1.5 cups frozen mango or other frozen fruit
1 frozen banana
1 cup orange juice
1/2 cup water

Blend all ingredients in a strong blender, make sure to blend long enough that the kale gets fully liquified. You can play with what ingredients you use, but keep the ratio of 2 cups total of frozen fruit to 1 cup greens. This shake has a lovely color, and tastes delicious (you will be surprised that the kale is so subtle that it just mellows the sweetness of the fruit). These tasty smoothies enjoyed 2-3 times a week will really boost that immune system.

Food for the Season

With the arrival of snow our habits are changing. Choosing to change our diets a little can help sustain us throughout the long Winter. Here is a great article on a few food items with direct benefits for the season.


Winter Care For your Compost

The long Montreal Winter is coming. For those of you who compost, this doesn't mean that you have to stop. Take a moment while there are leaves everywhere and gather a few bags. Lay down a 12 inch layer of leaves in your compost, then fill your compost as usual with food scraps, adding a thin layer of leaves for every 2-3 inches of food waste. The compost will freeze, but come Spring the microbes will burst to life and work through all the collected food waste.

Vegan Festival Montreal

Vert La Bouche is gearing up for the first Vegan Festival Montreal on Sept 26th-27th. We will have a booth exhibiting our services and Chef Keawe will be on hand to answer all your questions about a creating a balanced vegan diet. Come out and support Montreal's growing vegan movement.