March 2016 Plant Based Cooking Classes

March 14, 2016

A perfect meal - Quinoa Pilaf, Kale and Apple Salad, Chia Pudding and a cup of Lemon Ginger Tea
A perfect meal – Quinoa Pilaf, Kale and Apple Salad, Chia Pudding and a cup of Lemon Ginger Tea

Wow, its been some time since I have had an opportunity to do a post. It was a busy winter season but I am happy to be back to cooking classes for 2016.

We had the first class last night and I was thrilled to see the interest for the class growing. Last night’s class had 22 participants. The class included a educational presentation followed by a cooking demonstration and a tasting of the dishes demonstrated. As in other classes, we started with a green smoothie. The recipes offered this class were a Quinoa Pilaf, a Kale Apple Salad and a Chia Pudding. Hope you will try them and enjoy.

Thanks James for the wonderful pictures.

Green Smoothie

2016_Mar_green smoothie

  • 2 cups water
  • 2 cups spinach
  • 1 banana
  • 1 cup frozen mango
  • 1 orange, peeled
  • juice of 1/2 lemon

Place all ingredients in a blender and blend until smooth.  Check out the Raw Family Website for great green smoothie recipes and information. You can find more of my favorite green smoothie recipes here.2016_Mar_green smoothie in blender

Orange, Mango, Banana and Juice of 1/2 Lemon
Orange, Mango, Banana and Juice of 1/2 Lemon

 

Quinoa Pilaf

Quinoa Pilaf to feed 30 people
Quinoa Pilaf to feed 30 people

 

2016_Mar_quinoa pilaf ingredientsThis recipe is great as a stuffing in a baked squash, peppers (try it for Easter in a mixture of red, yellow and orange peppers) or eggplant. If you are not a fan of the sage/rosemary spice mix typical of stuffings, try the recipe with an oregano/basil spice mix.

  • 1 cup quinoa, rinsed well
  • 1 ½ cup vegetable broth
  • 1 onion, chopped fine
  • 2 cloves garlic, minced
  • 2 stalks celery, diced
  • 6 large cremini mushrooms, diced
  • 1 large carrot, grated or diced small
  • 1 red pepper, diced
  • 1 tsp sage
  • ¾ tsp thyme
  • ¼ tsp ground rosemary
  • Salt and pepper

Rinse quinoa well and drain. Bring the vegetable broth to a boil. Add the quinoa and simmer 15 minutes. After 15 minutes, remove from heat and let sit covered for another 10 minutes. After 10 minutes, fluff with a fork, leave uncovered to cool.

In a large non-stick frying pan, sauté onion, celery, mushrooms, carrots and red pepper adding a tablespoon of water at a time, if necessary, to prevent from sticking.(or a small amount of vegetable oil) After a couple minutes, add the garlic and seasonings and fry a minute longer, until fragrant. Remove from heat. Stir in quinoa and season with salt and pepper to taste.

 

Kale and Apple Salad

Kale and Apple Salad for 30 people
Kale and Apple Salad for 30 people

This recipe is an adaptation from a salad I love from Raw Amazing. Check out the original version and give it a try as well. Feel free to create your own version.

Maple Mustard Salad Dressing ingredients
Maple Mustard Salad Dressing ingredients

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
Blend Dressing in a Blender until smooth
Blend Dressing in a Blender until smooth

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

 

 

 

 

 

 

 

A small chopper is perfect for making Pecan Parmesan
A small chopper is perfect for making Pecan Parmesan

Pecan Parmesan

  •  ½ cup pecans, toasted
  • 1 ½ tsp nutritional yeast
  • ¼ tsp sea salt

Toast pecans in 300F oven for 7 to 9 minutes, until lightly toasted and fragrant. Cool. In mini food processor, combine pecans, nutritional yeast and salt. Process until crumbly. (or chop by hand). Pecan parmesan is also great on any salad or on spaghetti.

Ingredients for Kale and Apple Salad
Ingredients for Kale and Apple 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

 

Chop kale finely
Chop kale finely

Shred the kale finely, like you would a cole slaw. 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.

 

Chia Pudding

Ingredients for Chia Pudding
Ingredients for Chia Pudding

Chia pudding is a great dessert that is just sweet enough to top off a meal but also great as a breakfast or snack.

  • 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
  • Optional toppings – coconut, fresh or frozen fruit or berries, granola, nuts, hemp seeds
Making Chia Pudding in a jar
Making Chia Pudding in a jar

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 the jar with fruit, nuts or seeds of your choice, or 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. Or try it as Overnight Oats.


 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s