Chili and Kale

October 21,2019

Thank you to Vera Chiropractic Clinic for hosting An Introduction to Whole Food Plant Based Eating at their clinic. The class included information on the what, why’s and how’s of eating whole food plant based including a discussion on the Canada Food Guide and Dr. Gregor’s Daily Dozen and eating by Traffic Light method. We then whipped up a delicious chili and some steamed greens which everyone got to sample.

The chili is my husband’s all time favorite. Its my adaptation from the Brand New Vegan’s Best Damn Vegan Chili Ever. The flavor is exceptional and always a hit with both vegans and omnivores. We made the class chili with Butler Soy Curls (available in Winnipeg at Organic Planet) but it is also good made with finely chopped cauliflower, mushrooms or bulgur wheat. Another great option is using dried shiitake mushrooms (available in the international foods section of the supermarket) that are re hydrated and then chopped to crumbles in a food processor.

The original recipe for the chili calls for 1 can of pinto beans and 1 can of red kidney beans. My favorite is red chili beans; however it works well with any bean you like, including white navy beans and black beans.

Best Chili Ever

Ingredients

• 1 onion, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 3 cloves garlic, minced
• 2 cups soy curl crumbs or 2 cups cauliflower crumbles or diced mushrooms or ½ cup uncooked bulgur wheat
• 2 cups water or broth, if using soy curls or bulgur
• ½ tsp garlic powder
• ½ tsp black pepper
• 1 tsp paprika (or smoked paprika)
• 1 tsp oregano
• 2 tsp ground cumin
• ¼ cup chili powder (mild)
• Up to 1 tsp chipotle chilli powder, optional
• 3 to 4 cups beans (2 cans) – red chili beans, pinto beans, kidney beans or a mixture
• 1 28 oz can diced tomatoes
• 2 tbsp vinegar
• Salt, to taste

Directions

Sauté onion, peppers and garlic in a dry pan, adding a small amount of water or broth if necessary to prevent sticking, until onion is translucent. Add spices and soy curls (or bulgur, cauliflower or mushrooms).  If using cauliflower or mushrooms, sauté another 5 minutes, adding water or broth if necessary to prevent sticking. If using soy curls or bulgur, add the 2 cups of water or broth.  Sauté a few minutes longer. Add beans and diced tomatoes. Simmer for 30 minutes. Add the vinegar and salt to taste (about ½ tsp).

NOTES: I make this without the chipotle chili powder and serve it with hot sauce or chili paste on the side so everyone can spice it up to their liking. Its very good served over a baked potato or whole grain bun with a creamy cole slaw (my favorite recipe is at this link) and steam greens (see recipe below).

This chili is also great served over oven fries (potato or sweet potato)with cheez sauce for chilli cheez fries, or over corn chips for chilli cheez nachos. For the plant based cheez sauce try Jill’s Game Changing Cheese Sauce (nut free, oatmeal based), the Healthy Midwestern Girl Cheese Sauce (chickpea based) , the PlantPure Chef’s (cashew and butternut squash based) version or my cashew and white bean version.

Steamed Greens with Maple Mustard Sauce

This is our favorite way to eat cooked greens. Its great with any green including kale, spinach, collards, mustard greens, nettle and Swiss chard. I like to cook a big batch so I can have the leftovers for breakfast with baked beans (or chili).

• greens, washed and chopped
• 2 tbsp Dijon Mustard
• 1 tsp maple syrup
• 1 tsp soy sauce, tamari or coconut aminos

Wash and chop your greens. Place in a steamer basket and steam until tender. Drain.

Mix Dijon Mustard, maple syrup and soy sauce in a small bowl and toss with cooked greens.

 

Creamy Vegetable Tofu Curry and Curry Powder Recipe

September 13, 2015

Fall is on its way and already the leaves are starting to turn colors. The bright green of spring and summer are being replaced with the golds, reds and oranges of fall. This fast and easy to prepare vegetable curry is a fabulous way to add fresh colorful fall produce to your diet.

The curry can be made mild or spicy depending on what type of curry powder you use. A good way to get a curry exactly to your liking is to make your own curry powder. I have attached my favorite recipe below.

Feel free to mix up the vegetables in the curry to create your favorite combinations. I used red pepper, zucchini, carrots and sweet potatoes but other good choices are mushrooms, cauliflower, and broccoli. You can also use regular potatoes in place of the sweet potatoes. The crumbled tofu adds a bit of extra protein and the coconut milk makes it super creamy. Its delicious served over brown rice.

Vegetable Tofu Curry

• 1 large Onion, diced
• 3 cloves Garlic. Minced
• 1 tbsp olive oil
• 1 Red pepper. diced
• 1 small Zucchini, sliced
• 1 large Carrot. diced
• 2 cups sweet potato. diced
• 1 tsp grated fresh ginger
• 2 tbsp mild yellow curry (see recipe below)
• 1 large tomato, diced
• 1 cup fresh or frozen green peas
• handful of fresh spinach, chopped
• ½ cup firm tofu, crumbled
• 1 can coconut milk
• Salt and pepper. To taste
• Cayenne, to taste

Sauté onion and garlic in oil for a few minutes. Add peppers, zucchini, carrots, ginger and curry and cook a few minutes longer until spices are fragrant. Add tomato and tofu and cook a few minutes more. Add coconut milk and cook until veggies are tender. Add peas and spinach and cook a few minutes. Season with salt and pepper. If desired, spice it up with a dash or two of cayenne. Serve over brown basmati rice with a salad.

Curry Powder

• 2 tbsp coriander
• 2 tbsp cumin
• 2 tsp cardamom
• 1 ½ tsp cinnamon
• 1 tsp black pepper
• 1 tsp cloves
• 1 tsp nutmeg
• 1 tsp turmeric
• ½ tsp cayenne pepper (reduce for a milder curry)

Combine all ingredients and store in an airtight jar. Makes ¾ cup.

 

Young Vegetable Stew

July 26, 2015

Young Vegetable Stew

When I was 16 (a very long time ago), I spent a couple of glorious weeks in Thunder Bay with my cousins, the Zerabny’s.  One thing I still remember to this day, is the wonderful taste of a simple stew made by my cousin Lorne’s wife Gwen. She used all the fresh young veggies from their garden. Since that summer, I start dreaming about that delicious stew when the garden veggies start coming into their own. Once the carrots are finger size, its stew time. Gwen’s original stew contained meat, but the meat by no means made the meal. The veggies were the star, and this recipe is just as delicious vegan. Feel free to modify with whatever you have in the garden or can find in the farmer’s markets.

Veggies for stew

Young Vegetable Stew

• 3/4 cup young onions, diced
• 2 cloves garlic, minced
• 2 cups cremini mushrooms, sliced
• 2 stalks celery, diced
• 1 red pepper, diced
• 1 cup small carrots, diced
• 1 cup green beans, cut into 1 inch pieces
• 2 cups young potatoes, diced
• 1 small zucchini, diced
• 1 tbsp oil
• 3 veggie bullion cubes
• 4 cups water
• fresh herbs (I used parsley, sage, rosemary and oregano)
• 2 tbsp corn starch dissolved in 1/4 cup water
• 1 to 3 cups fresh green peas, shelled
• salt and pepper
• 1/4 cup ketchup (optional)

Heat oil in a large pot. Add onions, garlic, mushrooms, celery, red pepper herbs and sauté until onions are translucent. Add bullion cubes and water. Add carrots, potatoes, zucchini and green beans and cook until tender. Add corn starch and cook until thickened. Add green peas and season with salt, pepper and ketchup. This makes about six 2 cup servings.

The ketchup is optional but I find its addition kicks up the flavor a notch. The recipe is best with as many fresh young garden veggies as possible. Serve with garlic bread and a green salad for a satisfying meal.

The next batch I make I will use my young broccoli.