June Cooking Class – Buddha Bowls

July 15, 2017

Thanks to Shirley for taking on the June cooking class while I visited my grandchildren. The theme of her class was Buddha Bowls. Buddha Bowls are a great whole meal-in-a-bowl and adaptable to whatever grain, veggies or salad fixings you have in the house.

As per our tradition, Shirley started the class with a Green Smoothie. This Digestive Green Smoothie is a favorite of mine.

Digestive Green Smoothie

  • 1 cup pineapple chunks, fresh or frozen
  • 1 cup banana chunks, fresh or frozen
  • Juice of ½ lemon
  • 1 tsp grated fresh ginger (or to taste)
  • 2 cups parsley
  • 2 cups water

Place all ingredients in a blender and blend until smooth.

BUDDHA BOWL

The Buddha Bowls are many and varied but basically consist of:

  1. A cooked whole grain or noodle
  2. Cooked and/or raw veggies
  3. A flavorful sauce
  4. Topping

 

  1.  The grain layer – There are so many different choices for the base of your Buddha Bowl.  The most common are cooked brown rice (basmati, short grain, Jasmine, red or black rice are all great options) or noodles (soba, vermicelli, ramen or spaghetti noodles). However, any cooked whole grain can also be used, so don’t feel limited. Try pot barley, millet, quinoa or couscous for a change.
  2. The Veggie Layer – you will need about 2 cups of veggies for each person. Good choices are onions, peppers, carrots, celery, snow peas, broccoli and mushrooms. You can stir fry your veggies or add them raw, or use a mixture of cooked and raw. One of my favorite options is a stir fry onions, mushrooms peppers and broccoli then topping with raw shredded lettuce, cabbage and carrots. Raw cucumber or tomato are also options.
  3. Shirley presented two sauce options in the class – a teriyaki and a Thai Peanut Sauce. Both are fabulous.

TERIYAKI SAUCE:

  • 4 1/2 tablespoons rice vinegar
  • 1/4 cup tamari or soy sauce
  • 1 tablespoon tahini
  • 4 teaspoons maple syrup (or sweetener of choice)
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons fresh ginger, finely grated
  • 1/4 teaspoon red pepper flakes
  • pinch ground black pepper

Mix all ingredients together in a small saucepan and bring to a boil. Simmer 5 minutes. Remove from heat and store in a glass jar in the fridge.

 THAI PEANUT SAUCE:

  • 1 large clove garlic
  • 2 Tbsp tahini
  • 3 Tbsp natural smooth peanut butter or almond butter
  • 2 tsp grated fresh ginger (optional)
  • 3 Tbsp fresh lime juice, plus more as needed
  • 2 Tbsp tamari
  • 1 tbsp maple syrup
  • water

In a blender or food processor, combine the garlic, tahini, peanut butter, ginger (if using), lime juice, tamari, maple syrup, and 2 to 3 tablespoons water. Process until combined. Taste and add more lime juice, if desired. Thin with water until desired consistency. Store in a glass jar in the fridge.

4.  Topping Layer – your choice of toppings is endless. My favorite are green onions, sesame or sunflower seeds, peanuts, marinated tofu, or edamame beans

MARINATED TOFU

  • 1 – 350 gram package of extra firm tofu
  • 2 tbsp tamari or soy sauce
  • 1/4  tsp dry ground ginger (or 1 tsp fresh)
  • 2 cloves garlic, minced
  • 1/4 cup water

Drain tofu and slice into ¼ inch sticks. Place tamari, ginger, garlic and water in a non-stick frying pan and mix well. Add tofu and coat thoroughly in marinade. Slowly cook on very low heat, stirring occasionally, until all liquid absorbed by the tofu; this will take about 30 minutes depending on the amount of heat used.
(Note, you can also make this in a low oven (250F). Store in the fridge, will keep for at least a week. It also freezes well.

To make your Buddha Bowl – prepare all your layers first – cook your grains or noodles, make your sauce, prepare your veggies and your toppings.  When ready to serve, warm up your grains or noodles (optional – you can add chopped onion, minced garlic, soy sauce and ground pepper to your grain). Serve in a bowl.

Buddha Bowls are also great for picky eaters – provide a choice of veggies and toppings, each in a separate bowl, and let them choose their favorites.

Strawberry Rhubarb Crisp
For dessert, Shirley made a fruit crisp.  A lightened up version of everyone’s favorite strawberry rhubarb crisp with a delicious oat-pecan topping and a touch of vanilla. It can be made gluten free by using gluten free oats and oat flour.  Serve with your favorite ice cream or whipped coconut cream, if desired.

You can make this crisp oil free by substituting the coconut oil with apple sauce. The toping will be more of a cake consistency.

  • For the crisp topping:
    • 1 cup rolled oats
    • 1/2 cup oat flour
    • 1 teaspoon cinnamon
    • 3/4 cup chopped pecans
    • 1/4 cup coconut sugar
    • 1/4 cup coconut oil, melted
  • For the filling:
    • 2 pounds strawberries, hulled and quartered
    • 5 stalks rhubarb, diced into 1 inch pieces
    • 1/2 cup coconut sugar
    • 1/2 teaspoon vanilla extract
    • seeds from 1 vanilla bean
    • 2 tablespoons oat flour

    Make the topping: In a medium bowl, whisk together oats, oat flour, cinnamon, pecans, coconut sugar and coconut oil; set aside.
    Preheat oven to 375 degrees F. Grease a 9×9 inch baking pan with coconut oil (or line with parchment paper).
    In a large bowl, add coconut sugar, vanilla bean, strawberries, rhubarb and oat flour; toss a few times to evenly coat the fruit with the sugar and flour. Pour into prepared pan and evenly sprinkle the topping over the fruit.
    Bake for 30-35 minutes until the filling begins to bubble and the top is golden brown. Cool for 10-15 minutes before serving. Top with your favorite ice cream, if desired. Serves 9.

You can also use softened or melted butter in place of the coconut oil if you are not vegan.

You can also use brown sugar in place of the coconut sugar if that’s what you have on hand. Recipe from The Ambitious Kitchen.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Chinese Noodle Salad

July 15, 2017

More on the theme of great summer salads. The original recipe for this one called for chicken and a whole bunch of oil. I cut out both the chicken and oil and it is so tasty that Ken declared he could eat this everyday!

 

The recipe calls for those ramen noodles from a package of instant soup.   I substituted a Brown Rice and Millet whole food ramen (purchased at Costco). However, since they were not instant I soaked them in hot water first to soften them instead of putting them dry into the salad. (Boil 2 cups water and pour over 2 cakes of ramen noodles. Let stand a couple minutes until just tender. Drain, rinse with cold water and add to salad)

I made the salad again using the instant ramen noodles but while delicious, it was a bit too crunchy for my liking. I recommend letting the salad sit in the dressing for at least 1/2 hour before serving to allow the noodles to soften up a bit. I modified the recipe to add the lettuce and almonds just before serving so they don’t get soggy.

 

Chinese Noodle Salad

  • 2 cups shredded red cabbage
  • ½ cup orange sections
  • 2packages ramen noodles, crushed **
  • ½ cup shredded carrot
  • 1/3 cup sliced green onion
  • 3 cups shredded lettuce
  • ¼ cup sliced almonds

Dressing:

  • ¼ cup rice wine vinegar
  • 2 tbsp honey (or sweetener of choice)
  • 1 tbsp Hoisin Sauce
  • 2 tbsp soy sauce (or tamari)
  • 1 tsp minced fresh ginger
  • 1 clove garlic, minced

Combine dressing ingredients together. Mix all salad ingredients, except lettuce and almonds, in a large bowl. Toss with dressing and let stand 30 minutes to allow the noodles to soak up some of the dressing and soften.

** Or substitute cold cooked noodles like the Brown Rice and Millet ones I used or soba noodles.

 

 

July 2017 Cooking Class – Great Summer Salads

July 9, 2017

The theme for this month’s cooking class was Summer Salads. Summer means time for enjoying the outdoors and these quick and easy, cool and refreshing summer salads are a great way to reduce time in the kitchen. They can be used as a side dish or can easily be made into a whole meal by adding a whole grain roll or baked potato.  And they are great to take to barbecues and picnics.

This class we had a discussion on fats/oils in our diets. While a healthy diet includes fats, it is best we get them from whole foods like seeds, nuts, and avocado. This article by Kim Campbell provides some good reasons why to eliminate oil.

Thanks to James for taking pictures. I will update the post with them later.

Green Smoothie

As usual, our class started with a refreshing green smoothie. July’s smoothie was beet greens, picked fresh from my garden, apple, pineapple and frozen raspberries. Its a bit more tart than most of my smoothies but still delicious. The red in the beet greens and the raspberries combine to give this smoothie a beautiful red color.

  • 2 cups greens (beet greens, spinach, kale, parsley, mint, cilantro, etc)
  • 2 cups water
  • Juice of ½ lemon
  • 2 cups fresh or frozen fruit (apple, raspberry, banana, mango, pineapple, orange, berries, etc)

Place in blender in order given. Blend until smooth.

Black Bean Salad

This salad is a long time favorite of mine for potlucks. It always gets rave reviews. It makes a great summer supper meal just by adding a baked potato. (Note: you can make great baked potatoes in your slow cooker. Just poke the potatoes, place in the cooker, cover and cook for 3 to 4 hours on high. No need to heat up your oven!)

If you are not a fan of cilantro or avocados, just leave them out.  I like adding the avocado just before serving to keep it from getting mushy or dark colored. Also, tomatoes taste best when not refrigerated, so I add the tomatoes before serving as well.

  • Two 16-ounce cans black beans drained and rinsed WELL!
  • 2 red peppers, chopped
  • 1 ½ cup canned or frozen corn
  • ½ Red onion, chopped
  • 1 cup celery, chopped
  • 1 bunch cilantro, chopped (optional)
  • 1 large mango, diced (optional)
  • 2 limes, juice and zest
  • 3 tablespoons balsamic vinegar or more to taste
  • 2 cloves garlic, minced
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 2 tablespoons sugar
  • Salt and Pepper
  • 1 very large tomato, chopped (or use cherry tomatoes cut in half)
  • 2 small avocados, diced (optional)

Combine all ingredients except for tomatoes and avocado in a large bowl and mix well. Cover and chill for a few hours or overnight. Take the salad out of the fridge at least 1 hour before serving. Add tomatoes.  Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature.

Modified from:  http://www.forksoverknives.com/recipes/easy-black-bean-salad-recipe/  

Couscous Salad

This salad is a spin off from a quinoa tabbouleh salad. No grain is faster to prepare than couscous. And the hemp hearts add a boost of protein. You can easily substitute cooked quinoa for the couscous. Serve with a green salad for a full meal.

  • 1 ½ cups boiling water
  • 2 cup whole wheat couscous
  • 1 cup chopped fresh parsley (or more to taste)
  • ½ cup hemp hearts
  • 2 cup cherry tomatoes, cut in half
  • 8 green onions, diced (about ¾ cup)
  • ½ tsp salt, or to taste

Dressing

  • 1 tsp fresh lemon zest
  • 2 tbsp fresh lemon juice (or more to taste)
  • 1 tsp red wine vinegar
  • 1 tsp maple syrup
  • 2 clove garlic, minced

In a saucepan, bring water to a boil and add couscous. Cover and remove from heat and let sit 10 minutes. Fluff with a fork . Cool.  Add remaining salad ingredients to the cooled couscous. Mix dressing and add to the salad and serve.

Options – you can substitute quinoa for the couscous. (1 cup quinoa to 1 ¾ cup water, simmer 15 minutes, remove from heat and let stand for 10 minutes. Fluff with fork. )

Caesar Salad

This salad is a spin off from one in Angela Liddon’s Oh She Glows cookbook. She used almonds, but I prefer cashews. I was thrilled to find you can substitute cooked white beans (also called Navy Beans) for part of the cashews. Also, you can add a bit of kale to this classic romaine salad and know one will mind at all. Instead of bacon bits, I like to add sunflower seeds for a nice crunch and boost of protein.

Note: While I prefer to cook my beans using dry beans, you can buy cooked small white beans or Navy beans in a can. Since you only need 1/4 cup, drain and rinse the beans and freeze any leftovers to use in another dish. Or freeze in 1/4 cup packages for future Caesar Salads.

Dressing:

  • ¼ cup raw unsalted cashews and ¼ cup cooked white beans (or 1/2 cup raw unsalted cashews)
  • 2 cloves garlic
  • 2 tbsp lemon juice
  • ¼ cup water
  • 1 tsp Dijon mustard
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tsp Worcestershire sauce (vegan)
  • 2 tbsp nutritional yeast

Salad:

  • Romaine lettuce
  • Kale
  • Cherry tomatoes, cut in half
  • Red onion, sliced thin
  • Sunflower seeds (raw or roasted and salted)
  • Whole grain croutons (optional)

Soak cashews for 2 to 8 hours, drain. Place all dressing ingredients in a blender and blend until smooth. Adjust seasonings to taste.

Chop kale fine and massage for a few minutes to tenderize. Chop romaine and add to kale. Add dressing and toss. Add remaining ingredients and toss again.

If you can’t find raw unsalted cashews, you can use roasted unsalted ones as well.

Fruit Salad

A fruit salad makes a great summer dessert. It takes no heat to prepare and provides just the right amount of sweetness to finish off any meal. The salad is good on its own, but to dress it up for company, try this creamy ginger dressing made with coconut milk yogurt (also sold as Cultured Yogurt).

Feel free to mix this up with your favorite fruits and use the amount as a guide only. I managed to pick up a basket of fresh picked local strawberries so our salad had more strawberries than the 2 cups called for in the recipe.

  • 1 cup coconut milk yogurt, unsweetened
  • 1 tbsp finely minced ginger (or more to taste)
  • 1 tbsp maple syrup (or sweetener of choice)
  • 4 mandarin oranges, peeled and sectioned
  • 2 apples, diced
  • 2 cups pineapple, diced
  • 2 cups fresh blueberries
  • 1 cup seedless grapes
  • 2 cups strawberries, cut in half

Mix yogurt, minced ginger and maple syrup and place in a separate serving bowl.  Refrigerate for several hours before serving.

Place oranges, apples and pineapple in a large bowl. Toss to coat apples with the liquid.  Add blueberries, grapes and strawberries and gently stir to combine.  Serve fruit with a dollop of ginger yogurt on top.

You can change this salad up by using any mixture of your favourite fruit. Change up the yogurt sauce by omitting the ginger, using cane sugar and adding ½ tsp vanilla.

Note: next class is not until September.

 

 

 

 

 

Simple Summer Meals -Rice bowl

July 3, 2017

When the weather is fine, I like to spend as much time outside and simple, quick and easy meals are a must. Earlier this week I did some meal prep and cooked up a big pot of pasta, a batch of cheez sauce (find a recipe here),  a pot of short grain brown rice and a pot of soup (a take-off of Olive Garden’s Pasta e Fagoli) .  Taking one day to cook frees up the rest of the week for fast meals. The soup make enough for 4 hearty meals for 2 with whole grain bread and a green salad (or freeze some for later). Last night, we had friends drop over and I quickly whipped up a simple Mac N’ Cheez with steamed asparagus. Tonight, we enjoyed a late day canoe ride on the lake and then in less than 15 minutes had dinner – a simple Rice Bowl – ready to eat.

The Rice Bowl was so delicious I just had to do a post on it. All it was the pre-cooked rice and a bag of frozen veggies seasoned with soy sauce and sesame seeds. Doesn’t get any simpler than that. In no time we were sitting on the veranda enjoying the view of the garden.

Rice Bowl for Two

Nothing could be simpler than rice and frozen veggies
  • Cooked short grain brown rice (about 3 cups)
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 500g pkg frozen mixed veggies ( I used Thai Mix)
  • 1 to 2 tbsp soy sauce, or tamari
  • 3 tbsp sesame seeds, ground

Place onion in a frying pan and sauté until just tender, adding a tablespoon or two of water as needed to keep from sticking to the pan. Add minced garlic and sauté a minute longer (add water if needed). Add frozen veggies and sauté a few minutes. Add rice and soy sauce and heat until everything is hot.  Grind your sesame seeds in a coffee grinder until fine. Toss on rice and veggies and serve.

I find a simple inexpensive coffee grinder perfect for grinding nuts, seeds and spices. If you don’t have a coffee grinder, you can use a blender or just use whole sesame seeds. You can also toast the seeds first before grinding.

Serve in a nice big bowl and sit on the deck and enjoy summer. Sorry no pictures of the final product. I was not planning a post but this was just to easy and delicious not to share.

Watching my garden grow

 

Oil Free Bread Spreads

May 29, 2017

Sweet Potato Hummus and Olive Tapenade

At yesterday’s cooking class, we had a discussion on what to use as a spread on bread, in place of butter or margarine. For the meal, we had hearty Ezekiel bread along with a choice of two spreads – Sweet Potato Hummus and Olive Tapinade.  As promised the recipes for both are below, plus my favorite sweet spread, a sugar free, oil free orange apricot jam.

Sweet Potato Hummus is a staple in our household. Most hummus recipes call for chickpeas, but I prefer to make this one with small white beans (also called navy beans) as they produce a creamier spread. It makes a pretty big batch, so I generally divide the finished hummus into 3 containers and freeze 2 for later use. This is our go to spread on sandwiches and baked potatoes. You won’t miss the butter on your potato. It is good mildly spiced with 1/4 tsp cayenne, but if you like spice as much as we do, go for the full 1 1/2 tsp cayenne.

Spicy Sweet Potato Hummus

  • 1 ½ cups baked sweet potato pulp
  • 2 cups cooked white beans (or chickpeas)
  • 3 tablespoons tahini
  • 3 cloves garlic, peeled
  • juice of 1 ½ to 2 lemons
  • zest of ½ lemon
  • ground sea salt, to taste
  • 1/4 teaspoon cayenne pepper (if you like it spicier, you can add up to 1 1/2 tsp)
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cumin

 

Preheat oven to 350 degrees Fahrenheit. Bake a large sweet potato, or 2 small ones, until tender. You can bake it whole, or peel and cut in cubes and place in a covered baking dish. It will take 30 to 60 minutes depending on the size. Once done, peel off the skin if you baked them whole.

Places all of the other ingredients into a food processor (if you’re sensitive to spice, you may want to save the spices for last and add them to taste.) Add water as needed to make it blend well.

Blend well, adding a small amount of water if needed for processing. Taste, add salt and adjust spices to your taste.

Adapted from http://cookieandkate.com/2011/spicy-sweet-potato-hummus/

If you like olives, this spread is for you. It packs a big punch. However, it takes a bit of work as I have yet to find Kalamata olives that are already pitted.  But once you have them pitted, the rest is a piece of cake. This recipe is from the Forks Over Knives Cookbook.

Olive Tapinade

  • 1cups Kalamata olives, pitted
  • 1 clove garlic, minced
  • 1 tsp dried ground Rosemary
  • 1 tsp dried oregano

Place all ingredients in a small food processor and chop until finely ground but not pureed. Great on toasted sprouted whole grain bread.

I love making bread, and The PlantPure Kitchen cookbook by Kim Campbell has a great recipe for whole grain Pumpkin Raisin Yeast Bread that is absolutely delicious. I love it toasted and spread with a thick layer of this whole food jam.  Note, if your blender does not have the power to handle this mixture, try soaking the apricots and dates in water or orange juice first, then once softened blend with some orange zest and enough orange juice to get things moving.

Orange Apricot Spread

  • 1 large organic orange
  • 10 dried apricots
  • 2 medjool dates, pitted (optional)

Wash orange and cut into quarters with the peel still on. Place orange in a blender (or food processor), add apricots and dates, if using. Pulse until well combined and pureed. You may have to stop and push the mixture down around the blades a few times before it gets moving.

You can also make a quick and easy berry jam using chia seeds that requires little or no added sweetener. This recipe is a modification of the one from the Oh She Glows Every Day Cookbook by Angela Liddon.

Berry Chia Jam

  • 3 to 4 cups fresh or frozen berries (strawberries, raspberries, cherries, blueberries or a mixture)
  • 1/4 cup maple syrup (or to taste)
  • 2 tbsp chia seeds
  • 1/2 tsp vanilla extract
  • squeeze of fresh lemon

Mix together berries and maple syrup in a saucepan and bring to a boil. Simmer for 5 minutes or until berries are softened. Remove from heat and mash the berries with a potato masher. Add chia seeds and stir until combined. Return to the stove and simmer for simmer over low to medium heat stirring until the mixture thickens slightly, about 10 minutes. Remove from heat and add vanilla and lemon. Let mixture cool and it will thicken more as it cools. The jam will keep in the fridge for up to 2 weeks, and also freezes well.

 

Other easy spread options are nut butters. Be sure to check the ingredients as some nut butters have added oil or sugar which you don’t want or need. A very mild tasting one is raw almond butter.

May 2017 Cooking Class – The Basics of Plant Based Eating

May 28, 2017

What a great class. We had 14 participants and 3 volunteers. Everyone had so much to share. Since we had a lot of new people this class, the focus was on the very basics of what to eat. We started the class in our usual way – with a green smoothie, one of my favorites – Kale Mango Banana. We also had a taste testing of one of my go to breakfasts – Overnight Oats. For dinner we made a Red Lentil, Carrot and Coconut Soup, a Kale and Apple Salad and Chia Pudding. I hope you enjoy the recipes as much as we all did.

Thanks Katherine for taking pictures.

Green Smoothie

  • 2 cups water
  • 2 cups greens (we used Kale)
  • 2 cups fresh or frozen fruit
    • (we used 1 fresh banana and 1 1/2 cups frozen mango cubes)
  • juice of 1/2 lemon

Place ingredients in a blender in the order above. Blend until smooth.

 

Overnight Oats

Overnight oats is the perfect breakfast dish, especially for the summer or for those days when you need to eat breakfast on the run. You mix everything up the night before  and in the morning, grab and go.

Adapted from The Oh She Glows Cookbook by Angela Liddon

  • 1 cup rolled oats (gluten free if necessary)
  • 2 ½ cups plant based milk (almond, coconut, rice, cashew or soy)
  • ¼ cup chia seeds
  • 1 large banana
  • 1 tsp cinnamon
  • ½ cup raisins (or other dried fruit)
  • maple syrup (or other sweetener), to taste

In a small bowl, mash the banana and add oats, milk (we used cashew), chia seeds, cinnamon and dried fruit. Whisk together well. Cover and refrigerate overnight. In the morning, stir the mixture and add a bit of maple syrup if desired.  Serve with a topping of fresh fruit, granola or hemp seed.

Need breakfast on the go? Spoon the overnight oats into a jar; add your toppings and seal. Throw it in your bag with a spoon.

Makes 3 servings

 

Red Lentil and Carrot Soup with Coconut

This is one of my all time favorite soups. Its fast and easy to make and contains basic ingredients I almost always have on hand. Serve with hearty whole grain bread and its a filling meal. (We had it with Ezekiel bread). We used 2 dried Thai chillies and the soup was very mild. If you like it spicier, crush your chillies or serve with some Sriracha or Garlic Chili sauce like Sambol Olek.

  • 2 cups red lentils
  • 2 onions, finely chopped
  • 4 to 6 large carrots, small dice
  • 4 cloves garlic, minced
  • 2 tsp turmeric
  • 2 tsp ground cumin
  • 1 tsp salt (less if your bullion is salted)
  • ½ tsp pepper
  • 2 Thai chillies, fresh or dried (optional)
  • 1 can (28 oz/796 ml) crushed tomatoes
  • 6 cups vegetable stock
  • 1 large handful finely chopped kale or spinach (optional)
  • 1 can (14 oz/398 ml) coconut milk
  • 1 tbsp lemon juice or white balsamic vinegar

Rinse lentils under cold water. Place lentils and all ingredients except kale,  coconut milk and lemon juice in a slow cooker or large pot. If using, leave chilli pepper whole for a slightly spicy soup, crush for more spice.  If using a slow cooker, cook on low for 8 to 10 hours or on high for 4 to 5 hours. If doing on the stove top, bring to a boil and simmer slowly until lentils are very well done and partially dissolved in the broth, about 1 hour. If using whole chilli peppers, remove from the soup. If using, add the kale or spinach and remove from heat.

Add coconut milk and lemon juice (or vinegar) and adjust seasonings to taste.

Kale and Apple Salad

This is a hearty salad that can easily be an entire meal. It makes a great supper paired with a baked potato.  The dressing is rich and creamy and bold enough to hold its own with kale. (if you are looking to reduce your nut intake, I have also done this dressing using 1/2 cup cashews and 1/2 cup cooked white beans.) If you are not a avid kale fan, be sure to cut your kale fine, don’t leave big pieces, and massage it well.

Dressing:

 

  • 1 cup cashews, soaked until soft, drained and rinsed
  • 3/4 cup water
  • 1/3 cup maple syrup
  • 1/4 cup Dijon mustard
  • 1/4 cup apple cider vinegar
  • 1/2 lemon, juice from
  • 2 cloves garlic, minced

Place all ingredients in high-speed blender and blend until smooth.

Pumpkin Parmesan

  •  ½ cup pumpkin seeds (or cashew, pecan or sesame seeds)
  • 2 tbsp nutritional yeast
  • ¼ tsp sea salt

In mini food processor or coffee grinder, combine pumpkin seeds, nutritional yeast and salt. Process until crumbly. (or chop by hand) Sprinkle on top of your salad.

Salad:

  • 1 bunch of kale, de-stemmed and shredded fine
  • Juice from ½ lemon
  • 1 apple, cored and chopped into 1/2-inch pieces
  • ¼ cup dried cranberries
  • ¼ cup red onion, sliced thinly and separated into rings
  • 1 carrot, julienned
  • 1 bunch romaine lettuce, washed and torn into pieces
  • ¼ cup pumpkin seeds

Place kale in large bowl. Sprinkle with lemon juice. Massage the lemon juice and salt into the kale for a few minutes.  Add chopped apples, dried cranberries, sliced red onion, julienned carrots. Toss. Add a small amount of dressing and toss well.  Just before serving, add the romaine and toss with pumpkin seeds. Serve with a sprinkling of pecan parmesan.

Adapted from http://www.rawmazing.com/apple-and-kale-salad-with-oil-free-maple-dijon-dressing/

Chia Pudding

This is a recipe for a basic chia pudding. Add your choice of toppings or change it up by adding cocoa powder for a chocolate pudding, canned pumpkin and pumpkin pie spice for a pumpkin pie pudding.

  • 1 cup non-dairy milk
  • 3 tbsp chia seeds
  • 1 ripe banana, mashed; 1 tbsp maple syrup; or sweetener of choice
  • Optional add-ins – ¼ tsp vanilla, 1 tbsp cocoa, ¼ cup pumpkin puree & pumpkin pie spice
  • Optional toppings – coconut, fresh, frozen or dried fruit or berries, granola, nuts, hemp seeds

In a 2 cup jar, place milk, chia seeds and mashed banana or sweetener. (Optional, add vanilla, cocoa or pumpkin puree for a different flavour) Cover and shake well until combined. Let sit about 5 minutes and shake well again. Let sit another 5 minutes and shake well again. Let sit in the fridge for at least one hour before eating.  (For an instant pudding, blend pudding in a blender or use ground chia seeds.) Top with fruit, nuts, seeds or granola. Create a parfait by layering pudding with fruit and top with granola or nuts.

You can also replace 1 tbsp of chia seeds with 3 tbsp of rolled oats, and let sit overnight before eating. (oats take longer to soak)

 

 

 

Plant Based Nutrition Certificate

May 8, 2017

It is never too late to learn something new. I am a firm believer in life long learning and have completed many degrees, diplomas, certificates and courses over the years, everything from a Bachelors of Science in Agriculture to Spanish classes.  Some were for work and some for pleasure. During my almost 40 year journey to whole food plant based eating, I have done a lot of research on my own, but now I have completed a certificate program in Plant Based Nutrition.

These days it is easy to look for information on any subject you can imagine – Google can provide an answer to any  question. Anyone can post information on the world wide web – but is it accurate, is it true??? Its hard to know. That is why I was so excited to get the opportunity to take the Plant Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies and Cornell University (eCornell).

I watched lectures from over 25 experts, as they presented the scientific research supporting a plant based diet. We learned about the environmental impact of animal agriculture (and modern agricultural practices in general), GMO’s, food policy and politics, macro and micro nutrients and how they work in the body, the effect of diet and nutrition on the diseases of affluence (heart disease, cancer, diabetes and obesity), and the physiology around making changes in your lifestyle.

It was wonderful to finally understand why we should be eliminating refined oils (including olive oil, coconut oil and other so called ‘healthy oils’) from our diets, and how much protein do we need. I have so much good information to pass on. I look forward to presenting some of what I learned in future posts and classes.

The T. Colin Campbell Center for Nutrition Studies also has a website with great articles and information you can trust. Visit them at http://nutritionstudies.org/  One article I highly recommend is The Whole Food Plant-Based Diet Guide.