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)

 

 

 

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