Tag Archives: beans

June 2019 Cooking Class – Taco Salad, Ranch Dressing and Oatmeal Cookies

June 23, 2019

June’s cooking class was all about summer fun. Cooking up something simple, nutritious and delicious in no time at all.  Inspired by Dr. Greger’s video Antioxidants in a Pinch : Dried Herbs and Spices, we focused on adding herbs and spices to our food as a nutritional booster. And as usual, the menu included beans, greens, and berries.

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An exciting addition to this class was the presence of three young folk – 2 who were fifteen years old and a 10 year old, who love to cook. Hopefully they were inspired to think about the nutritional value of foods as well as deliciousness. With the kids in mind, instead of a salad we had raw veggies with a creamy ranch dressing/dip. Our main entree was a build your own taco bar. Dessert was fresh organic strawberries and oatmeal cookies. All whole food plant based, and gluten free. And as a bonus, we whipped up a fantastic Pesto with fresh basil from my greenhouse.

We started our class with a Tropical Green Smoothie. I will have to admit, this one was inspired by a McDonald’s commercial for their Banana, Pineapple and Mango Smoothie. But with added oats, greens, flax and spices, this one packs a big nutritional punch.

Tropical Green Smoothie with Oat Milk

For those new to green smoothies, start with less greens and build up. Some for the ginger and turmeric. Both Ginger and Turmeric are great spices with lots of antioxidants and anti-inflammatory properties.

This smoothie is made with plant milk. For a change, we used oat milk. Oats are locally grown and oat milk is easy to make from ordinary rolled oats. For the class, we used spinach, freshly picked from my garden, in the smoothie.

Ingredients

  • 2 cups water
  • 1 pitted date
  • 1/2 cup rolled oats (gluten free if necessary)
  • 1 banana, fresh or frozen
  • 1 orange
  • 1 inch piece fresh ginger (or ¼ to ½ tsp dry)
  • ½ inch piece fresh turmeric (or 1/8 to ¼ tsp dry)
  • 1 tbsp ground flax
  • 1 to 2 cups kale or spinach
  • 1 cup pineapple chunks, fresh or frozen
  • 1 cup frozen mango chunks

Directions


Place water, date and rolled oats in a blender. Blend until smooth. (If you were making oat milk for use in another recipe, you would strain this milk through a nutbag or similar cloth to remove the pulp. For the smoothie, we left the pulp in) Note: you can substitute the oat milk with any plant milk of your choice, or with water.

Add the remaining ingredients to the blender with the oat milk and process until smooth.

Creamy Ranch Dressing

This Creamy Ranch Dressing also works perfect as a dip. Made with a combination of cashews and tofu it is smooth and creamy and lower in fat. The recipe is a slightly modified version of Kim Campbell’s in The PlantPure Kitchen. The dressing/dip adds the herbs parsley and dill to your diet.

Ingredients

  • 1/4 cup raw cashews
  • 1/2 cup packed firm tofu
  • 2 cloves garlic
  • 1/4 to 1/2 cup water
  • 2 tbsp apple cider vinegar
  • 1 tbsp fresh lemon juice
  • 2 tsp Dijon Mustard
  • 1 tsp maple syrup
  • 1 tsp onion powder
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1 tsp dried parsley (or 1 tbsp fresh)
  • 1 tsp dried dill (or 1 tbsp fresh)

Directions


(If not using a high speed blender, soak cashews for 2 hours. Drain.) Place all ingredients in a blender except for parsley and dill, starting with ¼ cup water. Blend until smooth, added more water if needed. Once creamy, taste and adjust seasonings. Then add parsley and dill and pulse to blend in.

Taco Bar

Tacos make a great weekday meal. Prepare your “taco meat” and sour cream ahead of time (both freeze well) for a fast, delicious, nutritious meal sure to please everyone. Serve it in a taco shell, lettuce wrap, in a burrito shell or as a salad. The taco filling is chock full of herbs and spices for flavor and nutrition.

This recipe was inspired by Angela Liddon’s Ultimate Green Taco Wraps in the Oh She Glows Every Day cookbook, the Amazing Cauliflower Tacos from brandnewvegan.com and the Taco Salad at Circle Kitchen, a plantbased restaurant in Winnipeg.

Ingredients

  • Taco Meat:
    • 1 cup cooked green or brown lentils
    • 1 cup walnut pieces
    • ½ small head of cauliflower
    • 1 ½ cup beans, 1 can rinsed and drained (black, pinto, chili, etc)
    • 1 cup cooked brown rice, or more as desired
    • 1 tbsp vegan Worcestershire Sauce (optional, gluten free if necessary))
    • 2 tbsp soy sauce or tamari (gluten free if necessary)
    • 2 tbsp chili powder
    • 2 tsp cumin
    • 1 tsp smoked paprika
    • 1 tsp garlic powder or granules
    • 1 tsp onion powder or granules
    • 2 tsp oregano
    • ¼ tsp black pepper
    • ¼ tsp salt

Directions

In a food processor, place walnuts and lentils and pulse until coarsely chopped (about the consistency of rice). Remove and place in a bowl. Place cauliflower florets in the food processor and pulse until about the consistency of rice. Remove and place about 2 cups of cauliflower rice in the bowl with the lentils and walnuts. Add tamari and Worcestershire, if using, and toss to coat. Mix spices in a small bowl and then add to taco meat bowl. Toss well to coat. Place mixture on a baking sheet and bake at 350F for about 20 minutes. Or place in a nonstick frying pan and heat on medium heat until cauliflower is cooked through. Add the beans and rice to the mixture.

Ingredients

  • Veggies:
    • 2 peppers, any color
    • 1 red onion
    • Salt and pepper to taste

Directions

Slice peppers and onions in long thin strips. Dry saute in a non-stick pan until onions are translucent. Add water or broth, 1 tbsp at a time if necessary to keep from sticking. Season with salt and pepper.

Ingredients

  • Cashew Sour Cream:
    • 1 cup raw cashews
    • ½ cup cooked white beans
    • ½ to ¾ cup water
    • 2 tbsp fresh lemon juice
    • 2 tsp apple cider vinegar
    • ½ tsp salt
    • 1 to 3 tbsp nutritional yeast (optional)
    • ½ tsp onion powder (optional)
    • ½ tsp garlic powder (optional)

Directions

Soak cashews in water for 2 hours. Drain. Place all ingredients in a blender, beginning with ½ cup water. Blend until smooth, adding more water as necessary to keep moving.

Ingredients

  • Toppings:
    • Lettuce or greens
    • Tomatoes, diced
    • Avocado, diced
    • Green onions, sliced
    • Cilantro, chopped
    • Sriracha
    • Salsa
    • Lime wedges

Directions

For a Taco Salad – in a pasta bowl, place a bed of chopped lettuce or greens. Add a layer of the peppers and onions. Sprinkle with the taco meat. Top with tomatoes, avocados, green onion, and cilantro ,as you desire. Add Sour Cream and Sriracha (if desired) and squeeze some lime juice over it all.

The taco meat can also be served in a lettuce cup, taco shell or burrito wrap.

Oatmeal Cookies

This cookie recipe is inspired by Rip’s Oatmeal Chocolate Chip Raisin Cookies in the Engine 2 Cookbook and a date sweetened oatmeal cookie from straightupfood.com  By blending your oats into oat flour in your food processor and then adding the dates, you  can finely chop the dates easily.

The dough should be sticky enough to form into balls.

The first time I made this recipe I used homemade almond butter which was on the dry side. I found I needed a touch of milk to get it to hold together. During the class, we made the cookies using purchased peanut butter and no milk was necessary.

Adding cinnamon to your cookies is a great way to enhance the nutritional value.

Ingredients

  • 12 Medjool Dates, pitted
  • 2 cups rolled oats, divided
  • 2 tbsp ground flax
  • 2 tsp baking powder
  • 1 tsp ground cinnamon
  • ¼ cup almond butter (or peanut butter)
  • 2 tsp vanilla extract
  • ¼ cup maple syrup
  • ½ cup chocolate chips, raisons, cranberries or walnut pieces

Directions

Pitt the Medjool Dates. In a food processor, place 1 ½ cups of the rolled oats and process until the oats are ground to a fine flour. Add the flax, baking powder and cinnamon and process until incorporated. Add dates one at a time and processes until finely chopped and incorporated into the flour mixture. Add almond butter and process until fully incorporated. Remove from food processor and place in a bowl. Add vanilla and maple syrup. Mix well. (Note: if your nut butter was very dry, you may find the mixture too dry to form a ball. If so, add a tablespoon or tow of plant based milk, one tablespoon at a time, adding just enough to allow the mixture to hold together.)

Add chocolate chips, dried fruit of chopped nuts. Mix well. Form into 1 to 2 inch balls and place on a baking sheet covered with parchment paper or a silicone mat. Bake at 350F for 10 to 12 minutes or until golden brown. Let cool on the baking sheet 5 to 10 minutes before removing to a cooling rack.

Pesto

When packing up for the cooking class, I found the basil in my greenhouse ready for a good haircut. I took the basil with me and made up a batch of my favorite pesto from foodrevolution.org. Served with Mary’s seed crackers. This recipe freezes really well and is a great way to put away an abundance of fresh summer basil to enjoy of the winter months.

Ingredients

  • 3 cups basil
  • ½ cup lightly toasted pine nuts
  • 4 cloves garlic
  • 1 tbsp nutritional yeast
  • 2 tbsp fresh lemon juice
  • ½ tsp salt and pepper
  • About 4 tbsp water ( to thin)

Directions

Place all ingredients, except water, in food processor or blender. Blend, adding water as necessary to thin out.

Use immediately or freeze in ice cube trays for later use.

Don’t forget, summer is a great time to enjoy nature’s bounty of fresh fruit and veggies. Strawberry season is upon us, and nothing beats the taste of fresh organic strawberries.  They make a great dessert, and so easy you don’t need a recipe to prepare them. Eat your berries, every day!

May 2019 Cooking Class – Tex Mex, Apple Kale Salad, Raspberry Chocolate Parfaits

May 26, 2019 in Winnipeg and June 1, 2019 in Minnedosa

At this cooking class, we focused on simple to prepare, easy on the budget meals that are packed with nutrition and delicious enough to make for company. The dishes focused on beans, greens and berries, foods you should try to add to your diet everyday. We did greens three different ways – raw in a salad, blended in a smoothie, cooked in a casserole and boiled and served as a side. We enjoyed beans both in the casserole but also blended in both the cashew cheez and the salad dressing. And we had berries in the smoothie and the dessert! Yeah for beans, greens and berries!

Thanks to everyone who attended the classes and shared your food experiences. Special thanks to James for the exceptional pictures and to Shirley, Katherine (Winnipeg) and Darcy (Minnedosa) for their help. The recipes are at the end of the post.

For starters, we shared a brilliant blue smoothie, brimming with spinach, banana and lots of blueberries. This smoothie is a departure from my usual recipe of water, greens and fruit. I replaced the water with almond milk and added a touch of cinnamon to make what I call a dessert smoothie – so delicious we often have it for dessert! Yeah for greens and berries.

 

The main dish – a Tex Mex Casserole, an old company standby of mine because it can be whipped up easily from ingredients on hand, and appeals to most everyone. You won’t even notice the 2 cups of finely chopped kale hidden amongst all the deliciousness. To add a layer of richness to the dish, we also whipped up a quick and easy cashew and bean cheez to add to it.  Adding beans to your cashew cheez sauces is a great way to reduce the amount of nuts used.  We used 1/2 cashews and 1/2 cooked white beans.

While the Tex Mex recipe directions are to make up the casserole in a frying pan and then place in a casserole dish and bake, I often skip the baking step and serve it straight out of the frying pan.

Massage your kale with a pinch of salt for a tender salad

The salad, Apple and Kale Salad with Maple Mustard Dressing, is also an old favorite of mine and a delicious way to add more kale to your diet. Replacing half of the kale with romaine lettuce is a great way to introduce raw kale to your diet. And massaging your kale will tenderize it as well. The apples, cranberries, pumpkin seeds and red onion add more flavor and nutrition. I love the zippy maple mustard dressing. Its great on all sorts of different salads and is made with cashews and white beans. Hiding beans in your creamy sauces is a sneaky way to add more beans to your diet!

As a bonus, we even cooked greens! We boiled up a pot of kale and spinach, and served with a simple maple mustard sauce.  This maple mustard sauce is fantastic on all types of cooked greens.  When you can find you love cooked greens this way, you will find yourself adding them to almost every meal. Dark leafy greens are the healthiest food on the planet, offering more nutrition per calorie than any other food.

Whipping coconut cream for a dreamy topping

Dessert was a chocolate raspberry parfait.  While it did not include kale, or any other green, it did contain a vegetable – sweet potato, hiding in that delicious creamy chocolate layer.  And this dessert contains absolutely no refined sugar – its sweetened by dates. The dates and chia seeds help thicken up the chocolate and raspberry pudding layers and add plenty of fiber as well as sweetness. Since this dessert is nothing but delicious nutrition, you can eat it everyday. Pack the pudding layers into a small mason jar and its easy to pack in a lunch and transport. To spruce it up for a special occasion, serve it with a dollop of whipped coconut cream sweetened with a touch of maple syrup.

Blueberry Green Smoothie


Ingredients

  • 1 cup unsweetened plant based milk (almond, cashew, oat, soy, etc)
  • ½ tsp cinnamon
  • 1 cup spinach
  • 1 large banana
  • 1 cup frozen blueberries

Directions

Place all ingredients in blender in the order shown. Blend until smooth.

Tex Mex Casserole

Ingredients

Spice blend: o 1 tbsp chilli powder o 1 ½ tsp ground cumin o 1 tsp smoked sweet paprika (or ½ tsp regular paprika) o ¼ tsp cayenne pepper (reduce or omit for mild) o 1 ¼ tsp salt o ¼ tsp ground coriander

Casserole:

o 1 onion, diced o 3 cloves garlic, minced o 1 orange bell pepper, diced o 1 red bell pepper, diced o 1 jalapeño, diced fine (optional) o 1 cup corn kernels o 1 – 28 oz can diced tomatoes o 2 cups finely chopped kale leaves or spinach o 3 cups cooked black beans (2 cans, drained and rinsed) o 3 cups cooked rice (brown rice or a brown and wild rice mix) o ¼ cup cashew cheese sauce (optional, recipe follows)

Directions

Combine spice mix and set aside.

Preheat oven to 375F, prepare a large casserole dish (4 to 5 quart)

In a large pan, sauté onion, peppers and until softened. Add a tablespoon or two of water if necessary to prevent sticking. Stir in spice mix, corn, tomatoes, kale, beans and rice. Saute until heated through. Stir in ¼ cup of the cashew cheese, if desired. Taste and season with salt and pepper to taste.

Pour mixture into prepared casserole dish and smooth out the top. Bake at 375F for 30 minutes or until hot. (dish can also be prepared and served hot out of the frying pan) Serve with optional toppings (chopped avocado, salsa, green onions, cashew cheese, tortilla chips).

Adapted from the Oh She Glows cookbook by Angela Liddon

Cashew and Bean Cheez Sauce


Ingredients

• ½ cup cashews, soaked and drained
• ½ cup cooked white beans (or chickpeas)
• Juice of 1 lemon
• ¼ cup nutritional yeast
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp salt
• 1 tbsp miso (optional)
• ½ cup water

Directions

Place all ingredients in a blender and blend until smooth. Add more water if necessary to blend.

Apple and Kale Salad with Maple Mustard Dressing


Ingredients


Dressing
• ¼ cup cashews, soaked until soft, drained and rinsed
• ¼ cup cooked white beans (or chickpeas)
• ½ cup water
• 2 tbsp maple syrup
• 2 tbsp Dijon mustard
• 2 tbsp apple cider vinegar
• Juice of 1 lemon
• 1 clove garlic
• ¼ tsp salt
• 1 tbsp nutritional yeast

Salad
• 1 bunch of kale, de-stemmed and shredded fine (or a mixture of kale and romaine)
• sprinkle of salt
• 2 apples, cored and chopped into 1/2-inch pieces
• ½ cup dried cranberries
• Sliced red onion
• Roasted pumpkin seeds

Directions

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

Place kale in large bowl. Sprinkle with salt. Massage salt into the kale for a few minutes. Add chopped apples, dried cranberries and red onion. Toss.Add dressing to coat and toss well. Top with pumpkin seeds and serve.

Steamed Greens with Maple Mustard Sauce


Ingredients

  • Your choice of greens – kale, spinach, chard, mustard greens, beet greens, etc
  • 2 tbsp Dijon Mustard
  • 1 tsp maple syrup
  • 1 tsp soy sauce, tamari, or liquid aminos

Directions

Wash and chop your greens. Boil or steam greens until tender. Drain well.
Mix mustard, maple syrup and soy sauce in a small bowl. Add to drained cooked greens and toss well. Serve.


Raspberry Chocolate Chia Pudding Parfait


Ingredients

Chocolate Pudding: • 1 cup plant based milk (almond, cashew, soy, etc) • 1/3 cup dates, pitted • ¼ cup cooked sweet potato pulp* • 1 tbsp cocoa powder • 2 tbsp chia seeds Raspberry Pudding: • 1 cup raspberry puree • 1/3 cup dates, pitted • 1 tbsp chia seeds Whipped topping (optional): • 1 can full fat coconut milk, chilled for 24 hours • 1 to 2 tbsp maple syrup • 1 tsp tapioca starch • ½ tsp vanilla extract

Directions

  • Sweet Potato Pulp – poke several holes in a sweet potato with a fork and bake at 350F for 1 hour or until fork tender. Peel off skin and mash pulp with a fork.
  • For chocolate and raspberry pudding: soak dates and chia seeds in the milk or raspberry puree for several hours or overnight. In a blender – Place dates and chia seeds soaked in raspberry puree and blend until smooth and creamy. Remove raspberry pudding to another container. Without washing out the blender, place dates and chia seeds soaked in milk in the blender along with the cocoa powder and ¼ cup sweet potato pulp. Blend until smooth and creamy. NOTE: If you find the puddings are not sweet enough for your taste, add a tablespoon or two of maple syrup. Whipped topping: Be sure to refrigerated the milk for at least 24 hours to ensure the fat layer is solidified. Open bottom of can of the refrigerated coconut milk. Pour off the coconut water and reserve for another use. Scoop out the solidified coconut cream into a small chilled bowl. Add 1 tbsp maple syrup, tapioca starch and vanilla extract. Beat with electric beater until cream is whipped. Taste and adjust seasoning as desired. Refrigerate until ready to use. Assemble parfaits by layering chocolate and raspberry puddings in a clear glass container (small jars or glasses work well). Refrigerate until ready to serve. Before serving, top with whipped topping, if desired.

June 2018 Cooking Class – Burger Time

June 10, 2018

Burger and a salad

Just in time for summer, June’s cooking class focused on summer favorites – burgers, Caesar Salad and a cool frozen dessert. This month we continued our talk on the importance of fibre in our diet, and the great source of fibre and protein found in beans.

Our smoothie of the month was ‘berry delicious’, a combination of kale, banana, mango, orange and blueberries with added nutritional value from turmeric, ginger and flax.

Green Smoothie

• 2 cups greens (we used kale)
• 2 cups water
• ¼ tsp turmeric
• 1 inch piece ginger
• 1 tbsp ground flax
• 2 cups fresh or frozen fruit (we used a combination of banana, mango, blueberries, and an orange)

Place all ingredients in a blender in the order listed. Blend until smooth.

Making Burgers

Summer is burger time, but burgers also make great fast meals any time of the year. This is a great burger as it holds together well, but it is important to let it sit to thicken up. It best if you make the burger mix and let it sit for at least 1/2 hour before forming the burgers. However, in a pinch you can make them up right away, just be gentle when cooking. I prefer to bake the burgers then freeze them for later use. However, in class we make the burgers and fried them up immediately. They were a bit more fragile but still delicious. If you plan to throw these on the barbecue, I recommend baking ahead of time, then warming on the grill. We made our burgers with grated beets which gave them a real ‘meaty’ look; however, they are also great make with grated carrot.

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Grillable Veggie Burgers
• 1 cup cooked brown rice (I use short grain rice, or substitute couscous, millet or quinoa)
• 1 cup raw walnuts (or substitute sunflower seeds, bread crumbs or oatmeal)
• 1/2 white onion (about 3/4 cup), finely diced
• 1 beet or carrot, grated fine
• 1 pepper (red, yellow, orange, green or poblano), diced fine
• 1 to 2 cups mushrooms, diced fine
• 1 1/2 cups (227 g) cooked chickpeas, rinsed and drained
• 2 tbsp ground flax soaked in 6 tbsp water
• 1 cup oatmeal (old fashioned, large flake)
• 4-5 Tbsp vegan BBQ sauce
• 2 tbsp nutritional yeast
• 1 Tbsp each chili powder and smoked paprika
• 1 tsp garlic powder, onion powder, cumin and salt
• 1/2 tsp black pepper

Grating beets

Chop walnuts fine in a food processor, coffee mill or by hand.
In a skillet, over medium heat, sauté onion, beets, pepper, and mushroom for 3-4 minutes or until tender, adding small amounts of water or broth to keep it from sticking to the pan. Remove from heat and set aside.
In a food processor, place chickpeas and process until slightly mashed but not a mushy puree. Alternatively you can mash with a fork.
In a large bowl, add the ground flax and water and let soak for 5 minutes. Once soaked, add cooked rice, chopped walnuts, sautéed veggies, mashed chickpeas, oatmeal, BBQ sauce, nutritional yeast, seasonings. Mix thoroughly with a wooden spoon for 1-2 minutes, or until a moldable dough forms.
If too dry, add extra 1-2 Tbsp BBQ sauce. If too wet, add more oatmeal. Taste and adjust seasonings as needed.
Let sit in fridge for several hours or overnight. Form into patties using wet hands. (I use 1/3 cup mixture per patty – will make about 14 or 15 burgers). This is important to make sure the burgers hold together well for grilling. (for best grilling results, bake at 350 for 20 minutes then freeze for later grilling)
If grilling, heat the grill at this time and brush the grill surface with oil to ease cooking. Otherwise, cook in a skillet or bake (20 minutes at 350F).
Remove burgers from heat and allow to cool slightly before serving.

An all time favorite at our house is Caesar Salad with this creamy picante dressing.

Caesar Salad Dressing
• ½ cup raw cashews
• ¼ cup water
• Juice of 1 lemon
• 1 tsp Dijon mustard
• 2 cloves garlic
• ½ tsp garlic powder
• 1 ½ tsp vegan Worcestershire sauce
• ¼ cup nutritional yeast
• ½ tsp black pepper
• 1 tbsp miso (or ½ tsp salt)

Soak cashews for 2 or more hours. Drain cashews and place in blender with all other ingredients. Taste and adjust seasonings to taste.

Nothing says summer like ice cream. This creamy frozen dessert is a favorite, and is my take off on a traditional Indian Mango Lassi beverage. Since I always keep coconut milk and frozen banana and mangos in stock, I can whip this one up quickly. You can substitute any frozen fruit you like for the mango – blueberry, strawberry, etc.

Mango Lassi
• 1 can full fat coconut cream
• 1 frozen banana
• 2 cups frozen mango
• 1 tbsp finely grated ginger
• ¼ tsp turmeric
Place coconut cream in a blender or food processor. Add ginger and frozen fruit. Blend until smooth. Keep in a freezer until ready to serve. Best if made 2 to 3 hours before serving. If frozen hard, let sit in the fridge for ½ hour before serving.
Substitute other fruit for the mango (blueberry, raspberry, cherry, peaches, etc) or other seasonings for the ginger (cinnamon, nutmeg). For a sweeter dessert, add an extra banana or some date paste.

Thanks to James for the great pictures. And thanks to my granddaughter Katie who was a great assistant.

 

 

May 2018 Cooking Class – Beans, Greens and Berries

May 2018

I know I am terrible late in posting the recipes for the May class, but its garden season. Now that the garden is in, I have time to catch up on my posts.

May cooking class meal

May’s class focused on beans, greens and berries, three important foods that you should try to add to your daily diet. They offer great fibre, protein, vitamins, minerals, antioxidants and phytonutrients. All that wonderful fibre is great for feeding those lovely probiotic bacteria in your gut. Happy guts, happy life!

Berry Banana Green Smoothie

As usual, we started the class with my favorite – the green smoothie. I used to love my smoothies green, real green. However, smoothies are a great way to add berries as well as greens to your diet. So now, most of my smoothies are more muddy colored than green. But they still taste delicious. This months smoothie was a mixture of kale, bananas and blueberries with the addition of an orange and some ginger and turmeric. When I can find it, I buy fresh turmeric, chop it up and freeze it for use in smoothies and salad dressings. However, ground turmeric works just as well, just don’t add too much.

Berry Banana Green Smoothie
• 2 cup water
• 2 cups leafy greens (kale, spinach, parsley, cilantro, etc)
• 1 orange, peeled and quartered
• ¼ tsp ground turmeric or ½ inch fresh turmeric root
• ½ inch fresh ginger root
• 3 fresh or frozen bananas
• 1 cup fresh or frozen blueberries, raspberries or mixed berries

Put all ingredients in a blender in the order given. Blend until smooth.

One Pot Mexican Quinoa

Our main dish this class was a bean and quinoa dish that only requires one pot to make it in as the quinoa cooks right in the pot. Fast, simple and delicious. While most quinoa that you buy has been prewashed, its always a good idea to rinse your quinoa before cooking to make sure all the bitter soponins on the seed have been washed off. The saponins are the plants natural defence mechanism, to keep the birds from eating all the delicious seed.

One Pot Mexican Quinoa
• 1 onion, diced
• ½ jalepeno, chopped fine
• 1 pepper, diced (your choice, red, yellow orange or green)
• 1 carrot, diced fine
• 2 cloves garlic, minced
• 1 cup corn, fresh or frozen
• 1 can beans, drained and rinsed (your choice black, pinto, kidney or mixed beans)
• 1 cup tomatoes, tomato sauce or salsa
• ¾ cup quinoa, rinsed
• 1 tsp chilli powder
• ½ tsp cumin
• ½ tsp salt
• 1 cup vegetable broth

In saucepan, sauté onion, jalepeno, pepper, carrot and garlic with a small amount of water or broth until onion is softened. Add corn, beans, tomato and spices. Add quinoa and broth and simmer for 20 minutes or until quinoa is cooked. Adjust seasonings to taste. Serve with diced avocado and tomatoes.

Chop Salad with Vegan Ranch Dressing

Our salad dressing for this month is a creamy Ranch type dressing. It goes great on the chopped salad below, but also good on any salad. The recipe is from Dr. Michael Greger’s How Not To Die Cookbook. The recipe uses Dr. Greger’s Savory Spice Blend, a favorite in many of his recipes. I’ve included the recipe for the spice blend as well, as it is good in almost any recipe you are making. However, if you don’t want to make a whole batch just use a couple of teaspoons of nutritional yeast.

Chopped Vegetable Salad
• 1 head romaine lettuce, chopped into bite sized bits
• 2 radishes, chopped
• 1 ripe tomato, chopped
• 1 cup chopped cucumber
• ½ small red or orange bell pepper, chopped
• ½ cup chopped celery
• 1 ½ cup cooked cannellini beans, cooked and rinsed

• Ranch Dressing (recipe following)

In a large bowl, combine all veggie ingredients. Add Ranch Dressing and toss until well coated.

Ranch Dressing
• ½ cup raw cashews, soaked for 2 or more hours
• 2 cloves garlic
• ½ cup almond milk, unsweetened and unflavoured
• 3 tbsp rice vinegar
• 2 tbsp lemon juice
• 1 tsp onion powder
• 2 tsp savory spice blend (recipe below)
• 1 tbsp white miso paste
• 1 tsp date paste
• 1 tbsp fresh parsley, or 1 tsp dried
• 1 tsp fresh dill or ¼ tsp dried

In a high speed blender, combine all ingredients except parsley and dill. Blend until smooth. Add parsley and dill and pulse just until mixed in. Transfer to a glass jar and let sit at least 1 hour to let flavors develop. Stir or shake before using.

Savory Spice Blend
• 2 tbsp nutritional yeast
• 1 tbsp onion powder
• 1 tbsp dried parlsey
• 1 tbsp dried basil
• 2 tsp dried thyme
• 2 tsp garlic powder
• 2 tsp dry mustard powder
• 2 tsp paprika
• ½ tsp ground turmeric
• ½ tsp celery seeds
Combine all ingredients in a spice grinder, coffee grinder or blender. Blend until pulverized. Store in a tightly sealed container.

BlueBerry Cobbler

And of course, no class would be complete without a dessert. My criteria for a great dessert is that it should be nutritious enough so that you can eat the leftovers for breakfast without any guilt. The blueberry cobbler fits the bill perfectly. It is chock full of blueberries and has only a small amount of sweetener added and no oil. The original recipe, from Kim Campbell’s PlantPure Kitchen, uses whole wheat flour, but I prefer to use oat flour instead. I make my own oat flour by blending old fashioned slow cook oats in a blender until smooth. (use certified only oats for a gluten free dessert)

Berry Cobbler
• 6 cups blueberries, fresh or frozen (or mixed berries)
• 1 tbsp brown sugar
• ¼ cup water
• 2 tsp lemon juice
• 2 ½ tbsp cornstarch or arrowroot powder
• 1 ½ cups old fashioned oatmeal (blended in blender until fine)
• 2 tsp baking powder
• ¼ tsp salt
• ¼ tsp nutmeg
• ½ cup unsweetened plant milk
• 2 tbsp maple syrup

Preheat oven to 400F

Blueberry Filling cooking

In medium saucepan, combine berries, brown sugar, water, lemon juice, and cornstarch. Cook over medium heat until bubbling and thickened. Spread berry mixture evenly in an 8 inch square baking pan.
In medium mixing bowl, mix oat flour, baking powder, salt, and nutmeg. Add milk and maple syrup and stir until combined. Drop dough mixture by the tablespoon over the berry mixture. You should be able to cover most of the berries.
Bake for 25 minutes, until lightly browned. Serve warm.

 

Hope you enjoy the recipes. Thanks James for the great photos.

Where Do You Get Your Fibre? Baked Bean Recipe

April 5, 2018

Pretty much the first question you get asked when someone finds out you don’t eat animal products is, “Where do you get your protein?” However, protein is easy to get. All plants contain protein. Our body requires about 6% to 10% of our calories to come from protein. Even fruit averages 5.5% to 10% protein by calories, and beans are about 25% protein. Leafy greens are 35% to 51% protein. So if you are eating a whole food plant based diet (ie large amounts of calories not coming from refined oil and sugar), protein is not an issue. In fact, protein deficiency is seldom seen without a calorie deficiency.  The real question we should all be asking is “Where do you get your fibre?

The diet of almost all North Americans is deficient in fibre. Why is fibre so important? Until relatively recently, it was thought fibre was for regulating bowel functions. Consuming lots of fibre rich foods made you feel full without added calories and made sure waste was efficiently expelled out our body. But recent research shows that fibre is important for so many more reasons, including boosting our immune system,  feeding the cells that line our intestinal walls, and feeding our good gut bacteria. As well, recent research shows that beans have a modulating effect on blood sugar. Watch this short 3 minute video on Beans and the Second-Meal Effect.

Much is made these days of probiotics – which supply a host of good bacteria to our gut. But what happens if we fail to feed those good bacteria? They starve and die. Of course, you could continue to ingest more probiotics, but a far better solution would be to feed your good bacteria and let them multiply on their own. What do those good bacteria eat – fibre.

Where do we get fibre? Animal products – flesh, milk, cheese, eggs, etc. – contain no fibre. However plants – whole grains, vegetables, fruits, nuts, seeds and legumes are great sources of fibre. Stay away from the refined/processed foods plant fragments like white flour and white rice – which have been processed to remove the fibre component.

Beans Beans – Navy, chickpeas, kidney, black eyed peas, chili, pinto and black

One exceptionally good source of fibre is beans.  Beans are undervalued in the modern North American diet. Often considered “peasant food”, beans are infrequently consumed. However, beans are superfoods, loaded with protein, iron, zinc, folate, potassium and fibre.

Being a long time plant based eater, I thought I consumed a lot of legumes – beans, chickpeas, lentils, dried yellow or green peas.  However, I was only consuming an average of five servings a week.  Since making use of Dr. Greger’s Daily Dozen recommendations, I have been striving to eat three servings per day. At first, this seemed like an impossible task. However, one serving of beans is only a half a cup. With a bit of planning, this is not as difficult as it seems. Most days I am able to get my three servings in. The secret is staying mindful of what you are eating. I keep a good stock of frozen cooked beans and lentils; and in addition to great main dish legume meals they can be added to pretty much anything you are cooking.  Add chickpeas or lentils to your rice stir fry, add beans to your soup, serve seasoned beans as a side to any plate or add hummus to a wrap. Think outside the box, many cultures eat legumes for breakfast and baked beans (recipe below) is becoming a breakfast favorite for me. I made a great Yellow Split Pea Dahl that I plan to use for a spicy start to my day. I will share that recipe with you soon.

One of the biggest reasons people give me for not eating more beans is gas. However, I am finding that the little ditty “Beans, Beans, the musical fruit. The more you eat the more you toot.” should actually be changed to “..the more you eat the less you toot!” The gas is caused by bacteria in our gut consuming undigested bean sugars, producing gas. The sugar is undigested because most of us lack the enzyme to digest it. But, our bodies are truly miraculous creations and incredibly efficient. If we don’t eat a particular food, it does not bother making the enzymes to digest it. However, when we start consuming the food regularly, the body will adapt and produce enzymes required to digest it. So if bean induced flatulence is an issue for you, have faith and stay the course. Eat small portions often (several times a day) and if necessary, use digestive enzymes (alpha-galactosidase).  Have confidence – this too shall pass. LOL Besides, intestinal gas is normal and healthy, even if it is occasionally embarrassing.

Below are some of my favorite bean recipes.  I will post a few more new ones in the upcoming weeks.

Baked Beans

Baked beans at the ready in Jars

This is an adaptation of a traditional homemade port and bean recipe from Diane Bachewich in the Sandy Lake Cookbook. I have included two versions – one quite similar to the original but veganized; and the other – a whole food plant based version using dates and tomato paste instead of sugar and ketchup. Either way this recipe is one of my favorites. Its great served with baked or scalloped potatoes and a large salad; as a bean side to any meal, or for breakfast along with whole grain toast or roasted potatoes.

This recipe makes about 12 cups  of baked beans, enough to feed a crowd. I like to pack it into 2 cup containers and freeze them. Then I can keep a container in the fridge all the time for a quick bean add on to any meal.

Version 1:

  • 3 cups dried small white beans
  • 1 tsp salt
  • 2 tbsp molasses
  • 2 tsp mustard
  • 1/4 cup brown sugar
  • 1/4 cup ketchup

Version 2:

  • 3 cups dried small white beans
  • 1/2 cup dates
  • 1 tbsp miso
  • 2 tbsp molasses
  • 2 tsp mustard
  • 1/4 cup tomato paste
  • 2 tbsp vinegar
  • 1 tbsp Worcestershire sauce
  • 1/4 cup tahini

Soak the beans in plenty of water overnight.  (for version 2, soak the dates in water as well.)

In the morning, drain the beans, add fresh water and boil for about 1 hour or until tender.  Drain the beans. (Version 2 – Do not drain the dates. Place soaked dates and soaking water in a blender and blend until pureed. Add remaining ingredients and blend until well combined)

Place the drained beans in a large oven safe pot or roaster. Add remaining ingredients and enough fresh water to cover the beans. Mix well and bake at 350F for about 1 hour. If the beans are still very runny, continue to bake until the right consistency is reached.  Taste and adjust seasonings to your liking.

More Recipes

13 Bean Soup Mix

Soups  are a great way to add beans, lentils or chickpeas to your diet. Check out this post on Soups for my favorite recipes.

 

 

 

 

 

Astrid licking the spatula with hummus

Hummus is another delicious way to add legumes to your diet. 1/4 cup of hummus is one serving of beans. Add hummus to a wrap or sandwich or try it as a topping on potatoes instead of butter and sour cream. The recipe for my all time favorite hummus is a sweet and spicy Sweet Potato Hummus can be found at this link. My grandkids love hummus and like to dip pretzels or veggies into it.

 

 

 

One Pan Mexican Quinoa

Main Bean Dishes – these are some of my favorite fast and easy one dish beany meals:

White Beans:

Small white beans, also called navy beans (so called because they were used aboard ships) are one of my favorite beans. They are versalite and great for bean dishes like baked beans but also for creamy sauces.  I often make cashew sauces using half cashews and half cooked white beans. Or substitute some of the cashews in a creamy oil free salad dressing with cooked white beans. Or try adding mashed white beans to mashed potatoes for a boost of nutrition including fibre. You won’t even know they are in their! Or try my Creamy White Bean Soup.

 

How Not To Die

February 8, 2018

I find “How Not to Die” an odd name for a book. After all, we are all going to die, someday.  However, this book by Dr. Michael Greger, outlines how not to die from preventable causes. I must confess, that although I have known about the book for a while (Dr. Greger was a guest lecturer for the Plant Based Nutrition Certificate course I took), I refused to read it just because I did not like the title – until recently. Apparently, I was meant to read the book, as the universe sent Dr. Greger to me.

Katherine, Dr. Michael Greger and myself

I was thrilled when I learned that Dr. Greger would be speaking in Manitoba, and even more thrilled that the event was sponsored by The Wellness Institute.  The Wellness Institute is affiliated with, and attached to,  the Seven Oaks General Hospital in Winnipeg, Manitoba. For a hospital associated organization to sponsor a talk on using whole food plant based nutrition to heal is big news in my books.  Perhaps the science on plant based nutrition is beginning to be recognized by the medical community.

Apparently, tickets to How Not To Die where the hottest tickets in town last week. Only 140 tickets were available to the event, and they sold out quickly. Luckily, my friend Fran is a member at the Wellness Institute and gave me the heads up as soon as they were released. I attended the talk with friends Fran, Theresa and Katherine.  Dr. Greger is a great speaker. Very humorous, personable and extremely knowledgeable. The talk, follow up question session, book signing and taste testing were fantastic. During book signing, Dr. Greger took the time to speak to each person in line, and even pose for pictures. He was very happy to hear of the Whole Food Plant Based Cooking Classes we are holding here in Winnipeg and happily agreed to let me post his picture on this blog.

The first thing I did after purchasing tickets to the talk, was to order the book How Not To Die. I am a bit of a geek, so of course I had to read up on the subject before attending the talk. Dr. Greger has an interesting story and a unique historical connection to the plant based movement through his grandmother.

The book is divided into two parts. The first section focuses on individual diseases and the research showing the effect of nutrition on the disease. How Not to Die from Heart Disease, How Not to Die from High Blood Pressure, How Not to Die from Lung Disease, How Not to Die from Diabetes and How Not to Die from Parkinsons are just some of the chapters.  A very lengthy foot note section at the back of the book provides the links to the scientific research behind the information provided (for a science geek like me that is important). These chapters are in depth and full of information, so much so that I would recommend reading only one chapter a day as it is heavy reading. By the last chapters I found myself skimming the research. However, it is a great resource book for your library when you are looking for info on a specific disease. I found it interesting to look at diseases that tend to run in my family – heart disease, Parkinsons, high blood pressure – and see what can be done to reduce the chance of these genes expressing.

The second section, is all about the food, with a chapter on each of Dr. Greger’s ‘Daily Dozen’ food groups. The Daily Dozen is the foods that Dr. Greger himself tries to consume each day. This was the my favorite part of the book – real down to earth practical advise on how to eat well. The Daily Dozen focuses on what you should strive to eat daily.  I love the checklist and have been incorporating it into my everyday routine. Beans, Berries, Other Fruit, Cruciferous Veggies (broccoli, cauliflower, cabbage, kale, etc), Green Leafy Veggies, Other Vegetables, Flax, Nuts, Spices, Whole Grains, Beverages and Exercise. On a daily basis you can check your list and see how you faired.

Dr. Greger is the founder of the website NutritionFacts.org which reviews new scientific research on nutrition and provided the ‘Coles Notes’ version for you. It free and provides over 2,000 videos on health and nutrition topics. Its a great site to bookmark for where to go for scientific based information rather than relying on the sometimes questionable opinion based information available on the internet.

I have been a vegetarian for almost 40 years, solely plant based for seven years, and whole food plant based for three years. My diet was already heavy in beans, whole grains, greens, veggies, fruit and nuts. What more can I do to improve my diet? I found out there is still room for improvement. Since reading the book I am:

  • Reducing the salt in my diet.
  • Eating more legumes – beans, lentils, chickpeas, etc , making sure I get two or three servings of them every day not just every week.
  • Making sure I get at least one serving of cruciferous veggies each day – usually cauliflower, broccoli, cabbage, or kale. (read the book to get fascinating info on how to prepare crucifers to preserve the cancer fighting properties)
  • Getting at least two serving of leafy greens every day, in a smoothie, salad or steamed greens
  • Making sure I get at least one serving of berries each day. Since they are out of season now in wintery Manitoba, I am using frozen berries in my smoothies, chia puddings and cobblers. Before I would have berries in my smoothie once or twice a week.
  • Having 1 tablespoon of ground flax daily. I like to dissolve mine in lemon water and let it hydrate before drinking. Or add it to a smoothie.
  • Ramping up the spices, especially turmeric. Adding 1/4 tsp of turmeric to my daily smoothie is a fast and easy way to get more turmeric without eating Indian food every day. Herbs and spices in general are great sources of antioxidants and nutrients.

With plant based diets becoming more mainstream, it is good to focus on the quality of the diet rather than the label. After all, a diet of potato chips and coke is vegan but it is not healthy. And so many would like to improve their diets but don’t know where to start. Cutting out meat often leads to eating more carbs – bread, pasta and rice which are often refined, white and lacking fibre.  By reducing meat and dairy consumption and increasing beans, whole grains, veggies and fruit, you will be adding so much more fibre to your diet. And it turns out that fibre is not just good for regularity. It also serves as food for the good bacteria that inhabit your gut. These good bacteria are a vital part of your immune system. So eat more beans!

I would recommend reading the book How Not to Die by Dr. Michael Greger, despite the title. The first part on individual diseases is great reference information and the second part provides vital information on how to eat every day. I can’t speak for the companion cookbook, as I have yet to try any of the recipes. However, if the appetizers served at the talk are any indication, the recipes should be great. Check out the website NutritionFacts.org and also The Wellness Institute. In their introduction to Dr. Greger, the Wellness Institute stated that this talk was only the first of a series of talks on how to improve health and prevent disease. Hopefully Winnipeg will see more high profile nutrition experts in the near future.