Tag Archives: Greens

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.

 

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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.

Eat More Greens

October 14, 2017

I firmly believe that one of the most important things you should do to improve your diet is to eat more greens. All kinds of greens, especially leafy greens. Kale, spinach, Swiss Chard, collards, beet greens, bok choy, gai lan, parsley, cilantro as well as broccoli, peas, snap peas, and green beans. In fact, Dr. Caldwell Esselstyn, author of Prevent and Reverse Heart Disease, recommends his patients eat greens at every meal. Recently I have been trying to implement this recommendation – trying to find ways to incorporate greens into every meal.

Breakfast My favorite way to consume a serving or two of greens every morning is a green smoothie or a wheat grass shot.  This fall, I planted several rows of wheat grass in my garden. A couple ounces of wheat grass juice is an amazing way to start the day.

Green smoothies are a terrific way to get leafy greens into the little guys

My go to recipe for a green smoothie is simple – 2 cups water, 2 cups greens and 2 cups fruit. This combination produces a flavorful smoothie with a significant amount of greens in every glass. My favorite combination is kale, banana and mango, but the combinations are endless. As you learn to love your green smoothie, start increasing the amount of greens (eg 2 cups water 3 cups greens and 2 cups fruit.

 

 

Cooked Greens

Steaming or boiling greens quickly reduces a big pile of raw greens into a small bowl of green goodness. As a kid, I remember hating cooked greens, but now have learned to like them. The trick is not to over cook them and to season them well. One of my favorite ways to eat cooked greens is a simple side dish of steamed greens (kale, Swiss Chard or beet greens) seasoned with salt and a dash of lemon or balsamic vinegar.

Greens are also great added to casseroles, burgers, stir fries, soups and stews. Chop them up fine and you can sneak them into most dishes. And don’t forget lots of bright greens in your salad. Try to have several servings (1 cup of chopped raw greens is one serving) of raw and cooked greens every day. They are loaded with protein, calcium and a whole host of vitamins, minerals and antioxidants.

A few of my favorite recipes are below.

Penne with Swiss Chard, Olives and Currants

serves 4

  • 4 large shallots, peeled and diced small (or substitute onion)
  • 2 bunches Swiss Chard
  • 4 cloves garlic, minced
  • 2 tsp fresh thyme, minced (or 1/2 tsp dry)
  • 1 pound whole grain penne, cooked
  • salt and pepper
  • 1/2 cup Kalamata olives, pitted and chopped
  • 1/2 cup currants
Penne with Swiss Chard, Olives and Currants

Remove stems from Swiss Chard and chop the stems into small pieces. Slice the leaves into thin strips. Cook penne until just tender. Drain and keep warm. While pasta is cooking, sauté shallots and chopped stems for a few minutes. Add garlic and thyme and sauté a few minutes longer. Add a tbsp of water if needed to prevent sticking to the pan. Add sliced Swiss Chard leaves and a couple tablespoons of water. Cover and let steam until chard is cooked and tender. Add olives and currants. Taste and add salt and pepper as necessary. Toss with penne and serve immediately.

From The Forks Over Knives Cookbook by Dell Sroufe

Mushrooms Kale and Potatoes

Serves 2 to 3

  • 3 cups chopped potatoes (Yukon Gold or Red)
  • 1/2 onion, chopped
  • 2 garlic cloves, minced
  • 4 cups chopped mushrooms
  • 6 cups Kale, chopped and stems removed
  • 2 tbsp soy sauce
  • 1 to 2 teaspoons chili paste (like Sambol Olek or substitute crushed chili peppers)
  • black pepper
Kale, Potatoes and Mushrooms

In a saucepan, sauté onion, garlic and mushrooms until onion is translucent. Add a tablespoon or two of water if necessary to keep from sticking to the pan. Add potatoes and a small amount of water. Cover and let cook until potatoes are tender. Add more water as necessary to keep from sticking and form a gravy. When potatoes are tender, add kale, cover and steam until kale is bright green and tender.  Add soy sauce and chili paste and stir until combined. Season with black pepper and serve immediately.

from Forks Over Knives, The How To Companion to the Feature Documentary Forks Over Knives 

Greens with Maple Mustard

  • Greens, chopped and stems removed (Beet greens, kale or Swiss Chard)
  • 2 tbsp Dijon mustard
  • 1 tbsp maple syrup
  • 2 tsp lemon juice
  • salt

Mix mustard, maple syrup and lemon juice together. Boil or steam greens just until bright green and tender. Drain and drizzle with a bit of maple mustard sauce. Season with salt and serve.

Kale and Miraculous Walnut Sauce

  • 1/2 cup walnuts
  • 1 garlic clove
  • 1 tbsp soy sauce
  • 3/4 cup water
  • kale, chopped and stems removed

In a blender, combine walnuts, garlic, soy sauce and water. Blend until smooth. In a large pot, bring a quart of water to boil. Add kale and cook covered for 3 to 5 minutes, until kale is bright green and tender. Drain and serve with walnut sauce. This is great on  baked or mashed potatoes instead of the usual butter and sour cream.

Salad Greens

In salads, try to choose salad greens that are bright green over pale ones –  like romaine over iceberg lettuce. Don’t limit your salad greens to lettuce only. Kale, beet greens and spinach are great in salads.  When introducing more robust greens, add them in small amounts along with your regular lettuce. A Caesar salad made with romaine and kale is a great way to get your family to eat kale.

When using kale in salads, chop it fine and sprinkle a bit of lemon juice on it. Massage it with your hands for a minute or so to tenderize it.  Some people find kale bitter and tough and I find this helps counteract this.

You can find my favorite kale salads at the following links:

Kale and Apple Salad with Maple Mustard Dressing

Caesar Salad with Romaine and Kale