Tag Archives: green smoothie

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!

Plant Based Eating Cooking Class – Minnedosa

April 6, 2019

After retiring out to the country four years ago, I finally had my first cooking class out here. We had 11 participants and we had a great class with lots of discussion, sharing and enthusiasm. This was also my first morning class, starting at 9:30 and finishing at 12:30.

As always, our class began with a green smoothie. My basic smoothie recipe is:

GREEN SMOOTHIE

  • 2 cups water
  • 2 cups greens (spinach, kale, beet greens, chard, parlsey, cilantro, etc)
  • small chunk of fresh turmeric (or 1/8 to 1/4 tsp ground turmeric)
  • small chunk of fresh ginger (or 1/4 tsp ground ginger)
  • pinch of black pepper (increase bio-availability of the turmeric)
  • 1 orange, peeled or 1/2 lemon peeled
  • 2 cups fresh or frozen fruit (banana, mango, pineapple, or mix)
  • 1 cup berries (blueberry, raspberry, black berry, sea buckthorn, or mix)

Place all ingredients in a blender and blend until smooth. For this class, we used spinach for the green, and banana, mango and blueberries for the fruit.   Mmmm, love my green smoothies. A great way to add more dark leafy greens and berries to your diet, as well as the anti-inflammatory turmeric.

After a discussion on Dr. Gregor’s Daily Dozen and the importance of eating more fibre, especially from beans, we made a simple but delicious main dish of red beans and rice. This budget conscious dish using easy to source ingredients and is full of veggies as well a beans. Served over brown basmati rice for a serving of beans, veggies and whole grains. This recipe is an adaptation of the Creole Red Beans and Rice from PlantPure Kitchen by Kim Campbell. Delicious when topped with salsa and guacamole.

Creole Red Beans and Rice

  • 2 onions, finely chopped
  • 6 cloves garlic, minced
  • 4 celery stalks, finely diced
  • 4 carrots, finely diced
  • 2 peppers (any color), seeded and diced
  • 1/4 cup water or vegetable broth
  • 1/2 cup tomato paste
  • 2 to 3 tbsp maple syrup
  • 3 tsp Dijon mustard
  • 1 – 2 tbsp apple cider vinegar
  • 1/4 tsp allspice
  • 1 tso oregano
  • ½ tsp black pepper
  • 2 cans kidney beans, pinto beans or chili beans, drained and rinsed (3 to 4 cups cooked)
  • Salt, to taste
  • Sriracha, cayenne or hot sauce, to taste (optional)
  • Brown rice for serving
  • Salsa &/or guacamole for serving

In a large pot, add onions, garlic, celery, carrots, peppers and broth (or water). Sauté until onions are translucent. Add tomato paste, maple syrup, mustard, vinegar and spices. Add additional ¼ cup of water or broth. Stir until well combined. Add beans and stir to combine. Taste and adjust spices to your taste, adding hot stuff if desired. Let simmer on low heat for 30 to 60 minutes.  Serve with salsa and/ or guacamole.

A great salad to pair with the Red Beans is a creamy coleslaw. This coleslaw is packed with cruciferous veggies (cabbage family – red and green cabbage and kale) and full of great color.  The dressing is oil free and made with cashews which adds good oils, protein, fibre and a whole host of nutrients.

CREAMY COLESLAW

  • 1 cup kale, shredded fine
  • 2 carrot shredded or julienne
  • ½ cup green onions, sliced
  • 1 red pepper, sliced thinly
  • ¼ cup raw cashews, soaked 2 hours, drained
  • ¼ cup water
  • ¼ tsp smoked paprika
  • ½ tsp black pepper
  • 1 tsp celery seed
  • 1 tsp onion powder
  • 2 tbsp white vinegar
  • 1 tbsp apple cider vinegar
  • 2 tbsp cane sugar

In a large bowl, combine cabbage, kale, carrot, onion and red pepper.  In a blender, combine drained cashews with remaining ingredients. Blend well and pour over cabbage mixture. Combine well.

Greens are so full of nutrition, its important to try to get at least 2 servings (1 packed cup per serving) per day. Steamed greens is a great way to add lots of greens. We cooked up a huge pot of kale, which we served with a maple mustard sauce. You can steam or boil your kale, either way they are packed with nutrients.

Steamed Greens

  • 1 bunch kale, washed, destemmed and chopped fine
  • 2 tbsp Dijon mustard
  • 2 tsp maple syrup
  • 2 tsp soy sauce or tamari

Steam or boil kale for about 5 minutes or until tender. Drain well. Add mustard, maple syrup and soy sauce and mix well.  (also good with other greens like spinach, swiss chard, beet greens, collards, tat soi, gai lan, etc)

We almost always have a dessert after our evening meal. Nothing sticky or overly sweet, usually a bowl of berries. We try to have at least one serving of berries everyday, and ending your day with a nice bowl of berries fits the bill. In the winter, we use frozen berries, usually blueberries or cherries. Just thaw and eat. Reprogram your taste buds to enjoy the sweetness of fruit without added sugar.  This blueberry crisp is great for a more traditional dessert, without loads of fat or sugar. Sweetened with a touch of maple syrup and a crunchy topping made with nut butter and oats.

Blueberry Crisp

  • 1 orange, peeled
  • Zest of ½ orange
  • ½ lemon, peeled
  • Zest of ½ lemon
  • 3 Tbsp maple syrup
  • 2 Tbsp water
  • 2 Tbsp arrowroot, corn starch or tapioca powder
  • ½ tsp cinnamon
  • 6 cups blueberries, fresh or frozen

Topping:

  • 2 Tbsp almond, cashew or peanut butter
  • 2 Tbsp apple or orange juice
  • Zest of ½ orange
  • ¼ cup maple syrup
  • 1 cup rolled oats (gluten free if necessary)
  • ½ cup oat flour (blend oats in blender to a flour)
  • ½ tsp cinnamon

Preheat oven to 350F.

In a blender, place orange, lemon, maple syrup, water, arrowroot, and cinnamon.  Blend until smooth.  Place berries in a 8 x 8 inch baking dish. Add contents of blender. Stir to coat.

In a medium bowl, combine nut butter with maple syrup, juice and zest. Add oats, oat flour and cinnamon. Mix until crumbly. Sprinkle topping on fruit. Cover with foil and bake for 35 minutes or until fruit is bubbling.  Remove foil and bake another 10 minutes until topping is lightly browned. Cool slightly before serving.

Serve with cultured coconut milk, banana nice cream or whipped coconut cream, if desired.

Thanks to Darcy and Laura for organizing the class. A big thank you to Vicky, my house guest from Germany who was my right hand in the kitchen. And a great big thank you to everyone who came to the class. I enjoyed our discussions.

Almost forgot. they had a great writeup in the Brandon Sun on the class.

October Cooking Class – Sheppard’s Pie, ColeSlaw and Apricot Bars

October 21, 2018

Fall is definitely in the air and its time for some good old fashioned comfort food. For this month’s class, we did a whole food plant based (no oil) remake on the traditional Sheppard’s Pie, make with lentils, mushrooms, peas and carrots and topped with creamy high protein mashed potatoes and served with more delicious gravy. The coleslaw is colorful and has a delicious  creamy dressing. To round out the meal we added a whole mess of cooked kale with a tangy maple mustard sauce. Its so good we even made a kale lover out of one of the students. And the apricot bars provides a delicious finish to a simple meal. Its also holds up well to travel so is great to pack for a lunch.

As always, our class started with a green smoothie, a delicious way to add more green leafy veggies to your diet. Todays smoothie followed the standard 2 cups water, greens and fruit but with a red twist. We used red chard, raspberries and a touch of beets to get a vibrant red smoothie. As luck with have it, our usual photographer James was unable to attend and I didn’t remember to get a picture. So you will just have to trust me that it looked great. You can substitute any greens for the red chard, but you won’t get the same smashing color. Feel free to add more beets if you like the taste.

Vibrant Red Smoothie

  • 2 cups water
  • 1 inch fresh turmeric root (or 1/4 tsp ground)
  • 1 inch fresh ginger root
  • pinch of black pepper
  • 1 orange, peeled
  • small chunk of raw beet, peeled (about 1 1/2 inch square piece)
  • 1 cups red chard, kale or beet leaves (or any greens)
  • 1 cup frozen raspberries
  • 2 cup frozen mango

Place all ingredients in a blender in the order given. Blend until smooth and enjoy.

Sheppard’s Pie

Sheppard’s Pie and Gravy

This Sheppard’s Pie was inspired by daughter-in-law Megan. When I was visiting she made a lentil Sheppard’s Pie and I was blown away by how delicious it was. And she made it without a recipe and with simple basic ingredients. Mashed potatoes, cooked lentils, carrots, peas and gravy. It took me a while to replicate it (we ate a lot of Sheppard’s Pie this past month), but I think this version is pretty close.

While a traditional Sheppard’s Pie is made as a casserole – in a baking dish with the filling topped with mashed potatoes, then baked in an oven; I usually make a lazy version. After making all the ingredients – filling, gravy and potatoes – I just heat on the stove top and assemble on the plate. However, it is also handy to put it together ahead of time in a baking dish, ready to pop into the oven later. Your choice.

One of the class participants remembers her Mom making Sheppard’s Pie – the lazy version – and topping it with cooked corn. She said she added a sweetness to the dish. Give it a try.

Mashed potato topping – use leftover mashed potatoes or the following:
• About 4 large potatoes, peeled if desired and diced
• 2 cloves garlic, minced
• 1 ½ cups cooked small white beans
• 4 to 6 tbsp unsweetened unflavoured plant milk (almond, cashew, soy)
• Salt and pepper
Place potatoes in pot and cover with water. Boil until just tender. Drain. In a blender or food processor, puree beans, garlic and milk until smooth. Add to potatoes and mash well. Season with salt and pepper.

Gravy:
• 1 onion, diced
• 6 cloves garlic, chopped
• 3 cups vegetable broth
• ¼ cup tamari or soy sauce
• 2 tbsp nutritional yeast
• 1 tsp white wine vinegar
• 3 tbsp corn starch or arrow root powder
• Salt and pepper

Sauté onion and garlic in 1 to 2 tbsp of the vegetable broth until soft. Transfer to a blender and add remaining ingredients, except salt and pepper. Blend until smooth. Return to the pan and cook until thickened. Season with salt and pepper.

Filling:
• 1 onion, diced fine
• 3 cloves garlic, minced
• 2 cups mushrooms, diced fine
• 1 cup carrots, diced small
• 1 ½ cups cooked lentils
• 1 ½ cup gravy
• 1 cup frozen green peas

Saute onion, garlic, mushrooms and carrots in a small amount of water or vegetable broth, until onion is translucent and carrots fork tender. Add lentils and gravy. Mix well and remove from heat. Add peas.

Transfer to an 8 by 8 baking pan. Top with mashed potatoes and bake for 30 minutes at 350F, uncovered or until bubbly and top is slightly browned. Serve with remaining gravy.  Or use the lazy version – Cook until filling is hot. Serve with mashed potatoes and gravy.

Creamy Coleslaw

Coleslaw

Dressing:
• ½ cup raw cashews, soaked and drained
• ½ tsp salt
• 1 tbsp lemon juice
• 2 tbsp white vinegar
• ½ tbsp Dijon mustard
• 1 tbsp sweetener (agave, cane sugar, etc)
• ½ cup water
• 1 tsp onion powder
• 1 tsp celery seed
• ½ tsp black pepper

Salad:
• Shredded cabbage (red and/or green)
• Shredded carrots
• Green onion
• Red bell pepper, thinly sliced

Place cashews, salt, lemon juice, vinegar, mustard, sweetener, water, onion powder, celery seed and black pepper in a blender and blend until smooth. Taste and adjust seasonings as desired. Mix veggies in a large bowl, toss with sufficient dressing to coat and serve.

Kale with Maple Mustard Sauce

Kale with Maple Mustard Sauce

This is my favorite way to eat cooked greens. It great with kale, spinach, chard, tat soi, bok choi, gai lan, beet greets, or any green you fancy.  Be sure to chop your kale finely. I bunch it up and cut it into thin strips like you would cabbage.  Its great hot, cold and in between. I even love eating the leftovers for breakfast.

  • one large bunch of kale, washed, destemmed and cut into small pieces
  • 2 tbsp Dijon mustard
  • 1 tsp maple syrup
  • 1 tbsp tamari or soy sauce

Cook kale in plenty of water for 4 to 5 minutes. Drain well. Mix mustard, maple syrup and soy sauce in a small bowl. Pour over drained kale and stir to combine.

Apricot Bars

Apricot Bars

This recipe is a combination of several recipes but the basic idea coming from the Oat and Apricot Bars in The China Study Family Cookbook by Del Sroufe.

• 3 cups rolled oats
• 1 ½ cup pitted dates
• ½ cup walnuts
• 1 tsp cinnamon
• ¼ tsp salt
• ¼ cup apple sauce
• 1 ½ cup dried apricots (or substitute dates)
• 1 cup orange juice
• Grated zest of 1 orange

Soak apricots in orange juice for at least 2 hours. Add orange zest and puree until fairly smooth.
Preheat oven to 350F. Line a 9 inch square baking pan with parchment paper. (Note: I made mine in a spring form pan) Combine oats, dates, walnuts, cinnamon and salt in food processor until dates are mixed in well. Place in large bowl and mix in applesauce. Mixture should hold together fairly well. If too dry, add a bit more applesauce. Press 2/3 of the mixture into the prepared pan. Press in firmly. Bake 10 minutes. Remove and let cool at least 10 minutes. Spread apricot mixture over baked crust. Sprinkle remaining topping over the apricot mixture and press lightly. Bake 10 minutes. Remove and let cool before cutting.

September Cooking Class – Baked Beans, Broccoli Salad & Pumpkin Pudding

September 23, 2018

Another great class! This one focused on whole plant based food, easy on the budget, simple to prepare, totally nutritious and absolutely delicious.

As always, the class started with a green smoothie. This one was mango kale. If you are new to green smoothies, or introducing them to your kids, start with a bit less kale and gradually increase the amount. Thanks Cecile for the suggestion to add a pinch of black pepper to the smoothie to boast the turmeric absorption.  I have added this my recipe.

 

 

 

Green Smoothie
• 2 cups water
• 2 cups kale
• 1 orange, peeled
• ¼ tsp turmeric
• ½ inch piece ginger root
• Pinch of black pepper
• 2 cups frozen mango

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

 

 

Baked Pinto Beans

This is my whole food plant based adaptation of a family favorite from my sister-in-law Pat.

Be sure to chop the carrots and onions very fine (a food processor works great) as they are designed to provide a nice texture to the dish as well as sneaking in a bit more veg. If you don’t have a food processor, feel free to skip the carrots.

You can also substitute any other bean you like for the pinto beans.

Serve with steamed greens, a grain (rice, quinoa, barley, buckwheat), baked potato or a whole grain bun. For the class, we served this with Silver Hills Sprouted bread topped with smashed avocado.

These beans freeze really well. I like to freeze them in 2 cup portions. That way I can keep a constant supply in the fridge to easily add beans to any meal. And these beans are great for breakfast too.

• 4 cups dry pinto beans
• 1 tsp salt (optional)
• 1 large onion, diced
• 1 or 2 carrots, chopped fine
• 4 cloves garlic, minced
• ¼ tsp pepper
• ¼ cup molasses
• ½ cup tomato paste
• 1 tbsp vegan Worcestershire sauce
• ½ cup maple syrup
• ½ cup vinegar
• 1 tsp Dijon mustard
• ¼ tsp cayenne
• ½ tsp salt
• Couple shakes liquid smoke (optional)
• 3 cups water

SLOW COOKER METHOD:
1. Cover beans with plenty of water (about 12 cups) and let soak overnight. Drain and rinse. Place in slow cooker with salt, if using. Cover beans with water (about 6 cups) and cook on high 3 to 4 hours, or until just tender. Drain.
2. Place the beans in the slow cooker with the remaining ingredients. If necessary, add more water so that the liquid covers the beans. Cook an additional 3 hours on high. Add more water if it becomes too dry. Adjust seasonings to taste. (note, you can cook the beans one day and do the next step another.)
OVEN METHOD:
1. Cover beans with plenty of water (about 12 cups) and let soak overnight. Drain and rinse. Place in in a large pot with salt, if using. Cover beans with water (about 6 cups). Bring to a boil and simmer on stovetop until just tender, about 1 hour. Drain.
2. Place the beans in a large oven safe pan. Add remaining ingredients. If necessary, add more water so that the liquid covers the beans. Cook an additional 1 to 2 hours 300F. Check the beans every half hour and add more water if it becomes too dry. Adjust seasonings to taste. (note, you can cook the beans one day and do the next step another.)
USING CANNED BEANS:
Skip step one above. Use about 12 cups cooked beans in the recipe. Drain and rinse beans.

Sweet Chilli Broccoli Salad
This is a great side for any meal. To make it into a whole meal, add 1 can of drained chickpeas. This dressing is also good on a cabbage salad for a change from the usual coleslaw dressings. And the salad keeps well in the fridge so it can be made ahead of time and leftovers taste even better the next day.  A great way to add more cruciferous veggies to your diet.

The recipe is from The PlantPure Kitchen by Kim Campbell.

Sauce:
• ¼ cup lemon juice
• ¼ cup water
• 3 tbsp low sodium soy sauce (or 2 tbsp regular plus 1 tbsp water)
• 3 tbsp maple syrup
• 1 tbsp tahini
• ½ to 2 tsp sriracha (optional)
• 2 garlic cloves, peeled

Salad:
• 1 head broccoli, cut into small florets
• 1 red pepper, seeded and diced
• 2 carrots, peeled and shredded
• ¼ cup red or green onion, chopped

Combine sauce ingredients in a blender and blend until smooth. Toss salad ingredients together in a large bowl. Add the sauce, toss and serve.

Steamed Greens

Greens are one of the most important part of your diet, so be sure to have 2 servings everyday, either in a green smoothie, mixed into a main dish, or served alone cooked. This simple to make dish is one of my favorites and is great with kale, chard, spinach or beet greens. For this class, we used kale. I like to shred the kale very fine before cooking.

  • 8 cups kale, destemmed and finely chopped
  • 2 tbsp Dijon mustard
  • 1 tsp maple syrup
  • pinch of salt

Bring about 8 cups of water to a boil in a large pot. Add kale and cook about 5 minutes, or until bright green and tender. Drain and squeeze out excess moisture. Add mustard, maple syrup and a pinch of salt. Toss well and serve.

Pumpkin Chia Pudding

If you are looking for a great whole food alternative to pumpkin pie this fall, this is a great recipe. This pumpkin pudding is easy to prepare and tastes great.

The recipe is adapted from Forks Over Knives. I removed the chili powder and black pepper, reduced the cloves and increased the maple syrup. For the class, we served the pudding in small glass cups layered with granola, topped with a maple glazed pecan and served with Vanilla Nice Cream (recipe below). Any leftovers are great mixed with your morning overnight oats.

• ¼ cup chia seeds
• 2 cups almond milk or plant-based milk of your choice
• 2 cups pumpkin purée
• 1 teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground nutmeg
• 1/8 teaspoon ground cloves
• 2 teaspoons vanilla extract
• ¼ cup maple syrup, or more to taste (or substitute date paste)

1. Mix the chia seeds and almond milk in a jar or bowl, and let the mixture set for 5 minutes. Whisk or stir the mixture vigorously to evenly disperse the chia seeds. Cover the jar, and transfer to the refrigerator to chill for at least 4 hours, or overnight.
2. In a small bowl, whisk together the cinnamon, ginger, nutmeg and cloves.
3. Remove the chia pudding from the refrigerator, and stir in the pumpkin purée, dry spice mixture, vanilla extract, and maple syrup. Serve garnished with coconut flakes. If desire, serve with whipped coconut cream or vanilla nice cream.

Vanilla Nice Cream

  • 1/2 cup plant based milk (I used Cashew)
  • 2 tsp vanilla extract
  • 5 frozen bananas

Place milk and vanilla extract in a high speed blender or food processor. Pulse to combine then on high speed (or frozen dessert setting) add bananas slowly. Push down to combine well, if necessary. Store in freezer for 2 to 3 hours before serving to harden slightly. (If left longer it may freeze too solid to scoop out. If so, take out of the freezer and store in fridge for 1 hour before serving. ) Note, letting the bananas thaw slightly will help your blender to process this to a smooth texture. If necessary, add a bit extra milk to process.

 

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.

Edmonton July 2017 Class

July 22, 2017

I had a wonderful opportunity this month to hold a class in Edmonton. It was great to meet both fellow vegetarians and those looking to make their diet more plant strong. We had a great discussion on the reasons for eating more plants – health, environment, compassion and spiritual.

For the class we used kale three different ways – in a green smoothie, in a main dish of rice and beans, and in a salad. For dessert, we had a simple fruit salad – no added sugar needed. The meal was delicious, simple to prepare and budget conscious – proving once again that it is not necessary to spend the day in the kitchen, have a lot of cooking skills or break the bank to enjoy a good, wholesome, home cooked meal.

Green Smoothie

One of the most important things you can do to improve your health is to add more greens to your diet. While it is best to chew your food, rather than drink it, I still find green smoothies the easiest way for most of us to increase the amount of green leafy veggies we consume. Since smoothies are well blended, the sugar from the fruit enters your blood stream faster than chewing the fruit, so it is best to sip it slowly and try to mix as much saliva with it as possible. My basic recipe for a green smoothie is below. For the class we used my favorite mix – kale for the greens, anana,  orange and mango for the fruit, and a squeeze of lemon.

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

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

Tex Mex Casserole

This recipe which I have adapted from the Oh She Glows Cookbook by Angela Liddon, is a mainstay in my house. It is fast and simple to prepare and always gets good reviews. I like to use the leftovers to make burritos, and they freeze well too. Just roll in a flour tortilla, wrap in parchment paper and freeze for a later meal.

When making this casserole for a crowd, I usually to omit the jalapeño. The cayenne in the spice mix gives it a tiny bit of a kick, but not too much.  Serve with a spicy salsa so guests who like the heat can spice it up a bit.

The cheese in this recipe is not essential for the casserole, but if you decide to add you can use a plant based cheese like Daiya shredded cheese or add 1/4 cup of cashew cheese sauce to it.

While the recipe calls for everything to be prepared in a frying pan and then popped in the oven to heat, it can easily be served straight from the frying pan, as we did in class. Or prepare it ahead of time and pop it in the oven the next day to reheat. We skipped the topping of cheese and taco chips on top and served it straight from the pan with taco chips on the side.

Spice blend:

  • 1 tbsp chilli powder
  • 1 ½ tsp ground cumin
  • 1 tsp smoked sweet paprika (or ½ tsp regular paprika)
  • ¼ tsp cayenne pepper
  • 1 ¼ tsp salt
  • ¼ tsp ground coriander

Casserole:

  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 orange bell pepper, diced
  • 1 red bell pepper, diced
  • 1 jalapeño, diced fine (optional)
  • ½ cup corn kernals (fresh, canned or frozen)
  • 1 – 14 oz can diced tomatoes and their juices
  • 1 – 14 oz can crushed tomatoes
  • 1 tbsp red wine or balsamic vinegar
  • 2 cups finely chopped kale leaves or spinach
  • 2 cups cooked  black beans (rinsed and drained)
  • 3 cups cooked rice (brown rice or a brown and wild rice mix, we used short grain brown rice)
  • ½ cup cheese or cheese substitute (optional)
  • tortilla chips

Combine spice mix and set aside.

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

In a large pan, add onion, garlic, peppers and sauté until softened. If necessary, add water, 1 tablespoon at a time, to prevent sticking. Stir in spice mix and sauté for a few minutes until fragrant. Add corn, diced tomatoes, tomato sauce, kale, beans and rice. Sauté until heated through and season with salt and pepper to taste. If desired, mix in ¼ cup of shredded cheese, cheese substitute or cashew cheese sauce.

If desired, you can pour mixture into prepared casserole dish, sprinkle on crushed tortilla chips (and the other ¼ cup of shredded cheese if desired), cover and bake 15 minutes.  Or you can serve straight from the pan. Serve with optional toppings such as chopped avocado, salsa, taco chips or green onions.

 

Kale and Apple Salad

This recipe is another of my go to recipes. For those who are new to using kale, massaging the kale with a squeeze of lemon and/or sprinkle of salt help make it more tender and less bitter. Also, making this with a mix of kale and romaine is a good way to introduce kale to the menu. If you love kale, like I do, skip the romaine and use all kale.

This recipe is my adaptation of the original from Raw Amazing 

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

Soak cashews for 2 to 12 hours. Drain cashews and place all ingredients in high-speed blender and blend until smooth.

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 (hulled, you can use raw or roasted and salted)

Place kale in large bowl. Sprinkle with lemon juice and a dash of salt. 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 enough dressing to coat the salad, toss well.  Just before serving, add the romaine and top with pumpkin seeds.

Fruit Salad

This is the same fruit salad we made at our July Winnipeg class. By varying the fruit combination, you get a different dessert every time.

  • 1 cup unsweetened coconut milk yogurt (cultured coconut milk), or plain yogurt
  • 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
  • o   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 small serving bowl.  Refrigerate for several hours before serving.

Place oranges, apples and pineapple in a large bowl. Toss to coat apples with the liquid to prevent browing.  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.