I am so excited to join the Recipe Redux Group! I have been following some of these blogs for a long time and it is just so fun to be part of the group. I love that the recipes are healthy, delicious and that we all support each other. The June theme is just that, celebrating each other. Continue reading Roasted Corn, Black Bean and Ancient Grains Salad
Tag: vegan
Whole Bowls by Allison Day
I was pretty excited to review “Whole Bowls” by Allison Day. As a nutritionist I tend to seek out other nutritionists or dietitians or those with a strong health focus. It is just my natural affinity. I enjoy her blog, Yummy Beet, which is fun and friendly and has terrific recipes, all written with her easy going style. Continue reading Whole Bowls by Allison Day
Cracker Jack
“Take me out to the ball game….buy me some peanuts and Cracker Jack” Remember the old baseball song? Continue reading Cracker Jack
Edamame Hemp Heart Hummus (Edamammus)
Quick, easy, simple, delicious, healthy; this hummus is a must try. Smooth and creamy like you expect hummus to be yet has the light mild flavour of edamame. Adding protein rich hemp hearts in place of tahini, boosts the protein and adds healthy omega 3 and 6 fats. This mixture needs a little extra processing time to smooth out the hemp hearts but the result is smooth and creamy. It is perfect as a spread on crackers, pita or in a sandwich. Continue reading Edamame Hemp Heart Hummus (Edamammus)
Thai Sweet Potato and Lentil Curry
Vegetable Stir Fry with Cashews
I love the colours in stir fry dishes. This is one recipe where the vegetables are the stars of the plate. Crisp, vibrant colours of red, green, orange, yellow; they are a feast for our eyes and taste amazing! They are incredibly versatile and easy to change up based on what is in season, on sale or what ever strikes you to add. There are never any left overs and everyone has a satisfying meal made up of more than half a plate of vegetables and protein rich cashews, completed with rice, barley, noodles, or alternative.
There is a knack to making stir fries and it is all in the prep. Wash and chop all the ingredients and have everything ready right beside your wok. Have your sauce mixture ready to go in and start heating up the pan. Once the cooking begins, dinner will be on the table in less than 10 minutes.
I love my heavy stainless steel wok. It heats so well and so evenly. I recommend stainless steel or cast iron pans. It was an investment many years ago and was money well spent. Many woks are not suitable for high heat cooking and are coated with a non stick coating which can have health risks. For more information on non stick cookware see the guidelines from Cancer.ca
Vegetable Stir Fry with Cashews (Serves 4)
4 cups broccoli florets
4 carrots chopped
1 red pepper chopped (or mix of colours to make approx 1 pepper)
10 mushrooms
1 tablespoon coconut oil
1 tablespoon grated ginger
3 cloves garlic
1/2 cup vegetable stock
2 tsp corn starch
3 tablespoons low sodium soy sauce
1 tsp rice vinegar
2 pinches red pepper flakes
1/2 cup roasted cashews
Rice, barley, quinoa or noodles of choice
Directions: In a small bowl stir together vegetable stock, corn starch, soy sauce, rice vinegar, and red pepper flakes. Set aside while you wash and chop all the vegetables. Heat coconut oil in wok over medium high heat and add garlic and ginger. Cook until fragrant. In order add carrots, mushrooms, broccoli, peppers and cook, stirring the vegetables gently so that they cook quickly, remaining firm and with bright colours. Add stock mixture which will thicken, glaze and coat the vegetables. Top with cashews. Serve with rice, barley, quinoa or noodles of choice.
This recipe is adapted from Whole Foods Recipes.
Pear Cardamom Granola with Pecans
There is something about cardamom that is hard to describe. At first it is a spicy peppery taste that makes me think of savoury dishes, but then there is a hint of sweet and a nut taste too. It is a unique powerful spice that is very aromatic. I love it. I keep finding more and more ways to use it. Cardamom is delicious in coffee, hot chocolate, warm milk or of course chai tea. It is wonderful in combination with apples, pears and oranges and it goes very well with ginger and cinnamon. Much more commonly used outside of North America in India, Asia, Sweden and Finland, it isn’t a spice I know very well, but I am looking forward to trying more recipes with cardamom as it makes dishes extra special.
This granola is extra special. Spicy, sweet, crunchy, nutty; it is one terrific bowl of cereal that is hearty and satisfying. Perfect for busy mornings, it provides a nutritious breakfast that is completely delicious. Filled with toasty oats, coconut, pecans, just enough sweetness and lovely warm spice from cardamom, cinnamon and ginger it is great for cold winter mornings. I usually make a batch on the weekend to last for a couple of breakfasts throughout the next week or so.
Speaking of batch cooking and planning ahead, that is my January project. There is something about the New Year that makes me want to get organized. Determined to do meal plans, cook ahead, and organize the kitchen it helps us to save money and time, reduce our food waste, plan to include lots of colours and increase variety in our diets. Make ahead breakfasts, crock pot dinners, batch cooking – it all just helps so much to reduce stress and provide healthy food for our busy family even on the most hectic of days.
Pear Cardamom Granola with Pecans
Makes 12 servings (1/2 cup)
4 cups oats (Large Flake or Old Fashioned Oats) *
1/2 cup coconut
1/2 cup pecans
1 cup pear sauce (or apple sauce)*
2 tablespoons oil
1/3 cup brown sugar*
1 tsp ground cardamom
3/4 tsp ground cinnamon
3/4 tsp ground ginger
1/2 tsp salt
1/2 cup dried cranberries
Directions: Preheat oven to 300 degrees and prepare cooking pans by lining them with parchment paper. In a large bowl, mix together oats, coconut and pecans and set aside. In a small saucepan mix together pear sauce, oil, brown sugar, spices and salt. Heat over low heat until sugar is dissolved. Pour sauce mixture into oats and stir well. Spread out onto prepared pans. Bake for approx 45 minutes until toasty. Stir every 15 minutes and add the dried cranberries during the last 10 minutes of baking. Let cool completely and store in a jar. Makes approx 6 cups granola.
*To make gluten free ensure gluten free oats are used.
*To make pear sauce, wash pears, core and chop. Add to small saucepan with a little water and cook on low until tender. Mash or blend.
*Substitute 1/4 cup honey or 1/4 cup maple syrup if desired.
Homemade Chocolate with Raspberries
Ever since I saw a video of this simple recipe on my Instagram feed I couldn’t wait to try it. But in the midst of holiday traditional baking and festivities I didn’t get to it until New Years Eve. It comes together so quickly, literally, it takes 5 minutes to prepare and then sets in the freezer for an hour. It is amazing, with just the right amount of sweetness from maple syrup, tartness from the raspberries wrapped in smooth, silky, rich chocolate that you have made yourself.
I have been experimenting with making chocolate for a while. Various recipes using cocoa butter, coconut oil, honey, cocoa powder etc with varying results. I like that this recipe includes some nut butter and nut milk and makes a soft chocolate that is a delicious fudge like dessert. A perfect sweet treat that is easy to vary based on seasonal fruit or what ever combination you like.
Although my family tells me they could eat this everyday, it is luxurious enough for special occasions. When liquid it would pour nicely into molds, such as hearts for Valentine’s Day or other shapes for other special days. Packaged up in a special box, what a lovely gift it would be.
Homemade Chocolate with Raspberries
100 grams cocoa butter *
1/4 cup maple syrup
4 tablespoons cocoa powder
2 tablespoons cashew butter or other nut butter
1/4 cup coconut milk or almond milk
fresh raspberries
Prepare small cookie sheet or pan by lining with parchment paper. In a small saucepan melt the cocoa butter with the maple syrup. When melted whisk in cocoa powder until well blended. Add nut butter and coconut milk and whisk until combined. Pour onto parchment paper and spread out a little (I simply tilted the pan to spread evenly) Sprinkle with fresh raspberries and freeze for one hour. Cut into pieces and serve. Store in the refrigerator.
*For those in the Metro Vancouver area, cocoa butter is available at Galloways.
This recipe is from feedfeed as part of Edible Holiday Gifts.
Lentil Tacos
I have made a very conscious effort to include more lentils and other pulses in my cooking. There are just so many healthy benefits: they’re high in protein, high in fibre, high in iron and many other vitamins and minerals. Lentils are also very budget friendly – the cost of the protein in the meal will only be dollar or two. Through experimentation I have found pulses really work with many different herb and spice combinations, and it is easy to mix things up to avoid ho hum dinners!
I remember the first time I made these my family just loved them! Tacos in any form are such a fun, kid-friendly meal and great for casual family style dining where all the fixings are on the table and everyone builds their own. These are so delicious, with all the familiar flavours of tacos, yet the lentils make a lighter, healthier, fibre rich meal. Paired with a fresh green salad, this easy dinner is on the table in only 40 minutes. I usually make a double recipe so that I cook once and then have extra filling for another meal of taco’s, burritos, or other mexican flavoured dish. The filling freezes well. Simply defrost, heat and serve. This meal is gluten free and vegan (with a dairy free cheese).
Lentil Tacos
1 tablespoons olive oil
1 medium onion, small dice
2 cloves garlic, minced
1 tsp ground cumin
1/2 tsp ground coriander
1 1/2 tsp paprika
1 tsp chili powder
1 cup brown lentils (rinsed and drained)
340 ml strained tomatoes
340 ml water or more
salt and pepper
10 Taco Shells *see note about TBHQ
Heat oil in large sauce pan over medium heat. Add onion and saute a few minutes and then add garlic. Cook until garlic is fragrant. Turn heat down to low and add cumin, coriander, paprika and chili powder. Cook a minute or two. Add lentils, strained tomatoes and water. Simmer until lentils are cooked, adding more water if needed. Once the lentils are cooked (about 25 minutes) continue to simmer to thicken to desired consistency. Add salt and pepper to taste.
Heat oven to 325 degrees. Place taco shells on cookie sheet and heat for about 5-7 minutes until warm.
Assemble taco’s with filling, lettuce, tomatoes or salsa, cheese and avocado. (vegan cheese product to make vegan)
TBHQ – When you shop for taco shells, check the ingredient list. One of the ingredients may be TBHQ. TBHQ is tertiary butylhydroquinone, a synthetic antioxidant that is used to extend the shelf life of packaged foods. It is to keep the fat in the product from becoming rancid. There are good qualtiy brands of taco shells on the market that do not have TBHQ and also have a very reasonable best before date.
Creamy Carrot Soup with Coconut Milk
This creamy carrot soup is so perfect for these cooler fall days when you want something comforting yet nourishing. Made with rice to thicken and is creamy and delicious with the added coconut milk. Simple yet elegant it is complimented perfectly by any variation of fresh herbs.
Creamy Carrot Soup (with coconut milk)
1 tablespoon coconut oil
1 tablespoon olive oil
1 large onion
2 garlic cloves
4-5 small fresh thyme sprigs
4 cups chopped carrots
6 tbsp white rice
4 cups vegetable stock
1 1/2 cup coconut milk (unsweetened)
salt and pepper
Garnish with coconut butter and finely chopped fresh herbs.
Directions:
Melt coconut oil and heat along with olive oil in large saucepan, over medium heat. Add onion and garlic and cook until translucent and slightly browned. Add thyme, carrots, vegetable stock and rice. Bring to boil and then simmer until vegetables are very soft and rice is well cooked, about 1 hour. Cool slightly, then puree. Return to saucepan and add coconut milk, adding extra coconut milk or water to desired consistency. Season with salt and pepper to taste .