Tag Archives: maple mustard dressing

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.

 

 

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Raw Food Weekend

April 25, 2017

I recently hosted a raw food and meditation retreat for a couple of friends. What a great experience. I have eaten raw for short periods of time before, but it has been a while. It was amazing how little we ate and yet always seemed to be content and full.

 

We did 3 full days raw. It was so much fun to try new recipes.  We experimented with a spiralizer making both zucchini and sweet potato noodles.

 

 

 

We started our mornings with a wheat grass shot after meditation and before the morning dog walk. A great way to get you energized for the day.

 

 

 

 

 

 

After our morning walk with the dog, breakfasts were Overnight Oats, Raw Granola and Fresh Cashew Milk, and Green Smoothies. Lunches were a Kale and Apple Salad with Pecans, a Creamy Carrot Ginger Soup and a Cauliflower Salad, and a Gazpacho with raw crudities. Suppers included Spiralized Zucchini Noodles with Raw Tomato Marinera, Spiralized Sweet Potatoes with a couple of different sauces (Cashew Curry, Wasabi Aoili, Herbed Ranch Style Dressing) and Cauliflower Rice. For snacks we had soaked raw almonds, fruit salad, figs, dates and dried apricots, and fresh fruit. So much good food.

The recipes from the weekend are below. I hope you will try some of them, even if you don’t do an entire day raw. They would be great alongside a cooked dish and are all super delicious.

Since my raw weekend, I have been continuing to eat raw for breakfast and raw or mostly raw for dinner. Lunches I have been eating cooked food. I find the raw suppers to be lighter and easier to digest and I sleep better.

Overnight Oats

Note: for this dish to be fully raw, you will need to make our own fresh plant milk. We made a cashew milk as cashew milk is rich and creamy and does not require straining out the pulp as almond milk does. To make your own cashew milk, blend 1/2 cup soaked raw cashews and 2 cups water until smooth and creamy. Refrigerate and use within 3 days. If you want a sweeter milk, add a couple of pitted dates to the mixture before blending.

  • 1 cup rolled oats (gluten free if necessary)
  • 2 ½ cups plant based milk (almond, coconut, rice, cashew or soy)
  • ¼ cup chia seeds
  • 1 large banana
  • 1 tsp cinnamon
  • ½ cup raisins (or other dried fruit)
  • maple syrup (or other sweetener), to taste

In a small bowl, mash the banana and add oats, milk, chia seeds, cinnamon and dried fruit. Whisk together well. Cover and refrigerate overnight. In the morning, stir the mixture and add a bit of maple syrup if desired.  Serve with a topping of fresh fruit, granola or hemp seed.

Adapted from The Oh She Glows Cookbook by Angela Liddon

Raw Granola

This raw granola is similar to overnight oats in that is also soaked before eating. However, it doesn’t contain chia seeds and so has a different texture. The recipe says to soak for 2 to 3 hours, but it can be soaked overnight as well, which is easier if you want to eat it when you get up. We found the original recipe way too heavy on the nuts, and adding lots more oats and quinoa flakes to be a delicious and much lighter breakfast. Feel free to use your favorite nuts, seeds and dried fruit. I like this for breakfast with the addition of a chopped fresh apple. For a fully raw version, make your own fresh nut milk.

  • 1 cup almonds, roughly chopped
  • 1 cup sunflower seed
  • 1 cup pecan, roughly chopped
  • 3 cups raw oat flakes or quinoa flakes, or a mixture of the two
  • ½ cup goji berry
  • ½ cup cranberries
  • ½ cup hemp seed
  • 6-8 dates, chopped
  • 3 tsp cinnamon
  • big handful JOY ♥

Place everything in a jar. Each time you are hungry you take about ½  c of Granola, soak in just enough water to cover for 2-3 hrs and enjoy with cashew or almond milk.

Modified from Raw Solla’s recipe ebook.

Citrus Green Smoothie

We enjoyed quite a few smoothies over the weekend. My basic recipe is equal parts water, greens and fruit; however, we opted for an extra handful of greens in every smoothie, making them less sweet and more green.

  • two oranges, peeled
  • 2 bananas, fresh or frozen
  • 2 cups spinach
  • 2 cups water

Place all ingredients in a blender and blend until smooth.

Kale and Apple Salad

This kale and apple salad is one of my favorites and I have made it many times, either as a meal on its own, or as a side. The recipe makes a lot of Oil Free Maple Mustard dressing, enough for several salads, but it is delicious an many other salads and even on a baked potato instead of the traditional butter and sour cream. It will keep well in the fridge for at least one week.

The original recipe called for roasting the pecans in maple syrup but in the interest of remaining raw, we used raw pecans.

Dressing

  • 1 cup cashews, soaked until soft, drained and rinsed
  • 3/4 cup water
  • 1/3 cup maple syrup
  • 1/4 cup Dijon mustard
  • 1/4 cup apple cider vinegar
  • 1/2 lemon, juice from
  • 2 cloves garlic, minced

Place all ingredients in blender and blend until smooth.

Salad

  • 3 medium bunches of kale, de-stemmed and shredded fine
  • 1 lemon, juice from
  • sprinkle of salt
  • 4 apples, cored and chopped into 1/2-inch pieces
  • 1 1/2 cup dried cranberries
  • Julienned carrots
  • Thinly sliced red onion
  • Diced red pepper
  • pecans
  1. Place kale in large bowl. Sprinkle with lemon juice and salt. Massage the lemon juice and salt into the kale for about 4 minutes.
  2. Add chopped apples, dried cranberries, carrots, onion, and red pepper. Toss.
  3. Add dressing (start with half and then add to your taste) and toss well.
  4. Top with pecans and serve.

Adapted from Raw Amazing.

Creamy Carrot Ginger Soup

This is a fast and easy raw soup that is very satisfying. If you have a good high performance blender, like a Vitamix, you don’t need to grate the carrots or ginger just throw in the blender in chunks.

After blending the soup it is warm, from the blending action, and it is delicious this way. If you have to store it in the fridge, you may want to warm it up carefully on the stove before eating.

 

  • 3 large carrots, grated
  • 1 avocado, chopped
  • 2 cups water
  • 1 ½ tsp grated fresh ginger
  • Sea salt
  • Cilantro, to garnish

Place all ingredients except cilantro and salt in a blender and blend until smooth.  Taste and add salt as needed. Garnish with chopped cilantro.

From The Thrive Diet by Brendan Brazier

Cauliflower Salad with Herb Cashew Dressing

This is another favorite salad of mine. Adding fresh parsley to the dressing makes a lovely green sauce. However, if you prefer your dressing to be whiter, use dried parsley (1 or 2 tbsp) and stir it into the finished dressing instead.

My original recipe used thawed frozen peas, but to keep it raw, we used chopped broccoli instead.  Try the pea version by adding 2 cups of green peas, thawed under hot water.

Herb Cashew Dressing

  • ½ cup raw cashews, soaked in water for 2 – 3 hours
  • ½ cup water
  • ¼ cup chopped fresh parsley
  • ½ tsp salt
  • 1 tbsp tahini
  • 1 tbsp whte miso
  • ¼ tsp pepper
  • 1 – 3 tbsp lemon juice
  • ¼ cup apple cider vinegar

Place all ingredients in blender and blend until smooth. Adjust seasonings to your taste

Adapted from The  PlantPure Nation Cookbook by Kim Campbell

  • 1 head cauliflower
  • 1 cup chopped broccoli or asparagus
  • ½ cup green onions, diced
  • 1 red pepper, diced fine
  • ½ cup sunflower seeds, soaked for ½ hour

Chop cauliflower and broccoli into small florets. Place chopped veggies in a large bowl. Add dressing and mix well. Add sunflower seeds.

Gazpacho

Finding a good gazpacho recipe can be tough, but we struck it lucky with this one from the Oh She Glows Every Day cookbook.  We made a few changes to the original recipe. We eliminated the oil. We didn’t have a cucumber, so we used a zucchini in its place. To keep it raw we substituted sun dried tomatoes for the tomato juice. The recipe calls for chopped avocado as a topping but we found adding an avocado to the soup adding a creaminess without refined oil. And the avocado did not change the color of the soup substantially, it stayed a beautiful red. For a vibrant colored soup, be sure to use bright red tomatoes and red pepper and peel your cucumber (or zucchini in our case).

  • 675 g ripe tomatoes (1 ½ pounds)
  • 1 large red pepper
  • 1 English cucumber, peeled (or zucchini)
  • ¼ cup sweet onion
  • 1 large clove garlic
  • 2 cups tomato juice or cocktail (or ½ cup sun dried tomatoes and 2 cups water)
  • 1 avocado (optional)
  • 1 tbsp lime juice
  • 4 tsp to 3 tbsp red wine vinegar (or balsamic)
  • Salt, pepper and cayenne to taste
  • Topping:
  • Diced avocado, cucumber, red pepper
  • Chopped fresh basil, parsley, cilantro

Roughly chop the veggies for the soup and add all ingredients to the blender. Blend until smooth, adjust seasonings to your taste.

For a chunkier soup texture, add only half the tomatoes and pepper to the blender. Blend until smooth, then add the remaining tomatoes and pepper and pulse until desired texture is reached.

Top with toppings of your choice.

Adapted from Oh She Glows Every Day by Angela Liddon

 

Spiralized Zucchini and Marinara Sauce

 

 

 

 

 

 

Spiralized zucchini is now a favorite of mine. It is delicious cold and I don’t find any need to heat up the dish at all if you keep your marinara sauce at room temperature. What a quick and easy way to make a spaghetti dinner!

The original marinara recipe called for 3/4 cup olive oil – holy cow, that’s a lot of oil. We eliminated the oil totally, using my homemade vegetable broth instead. It tasted great. When I made this the next time, I added an avocado, which gave it a smoother richer taste.

Finely shred or spiralize 2 zucchini so that it is angel-hair in appearance.

Marinara Sauce

  • 2 cups tomatoes
  • 1 tsp fresh ginger
  • 1 tbsp garlic
  • 1/2 tsp red pepper flakes
  • 1 tbsp dried basil (or sub fresh)
  • 1 tbsp dried oregano (or sub fresh)
  • 3/4 cup vegetable broth
  • 5 pitted olives (we used green)
  • 1/2 cup sun-dried tomatoes
  • 2 tbsp hemp seeds
  • 1 avocado, pitted (optional)
  • 1/2 lemon, juiced
  • salt to taste

Place all ingredients in a blender and blend until smooth.  Taste and adjust seasonings to your taste. Serve over the zucchini pasta.

Adapted from Rawganique

 

Sweet Potato Noodles

The sweet potato noodles were a surprise for me. I didn’t even know you could eat sweet potatoes raw. I expected them to be starchy but they are crunchy and delicious. I have made this recipe a couple of times now and my favorite sauces are the curry and the wasabi. We also used the same Herbed Cashew Dressing as we used for the cauliflower salad. It is also great with the raw marinara sauce we used on the zucchini noodles.

Clockwise from 9 oclock – Curried Almond, Wasabi Aioli, Herbed Cashew

Spiralize your noodles and top with sauce of your choice. We tried a Curry Cashew Sauce, Wasabi  and Herb Cashew Dressing.

Curry Almond Sauce

  • ½ cup almond butter or cashew butter (we used cashew butter)
  • ½ cup vegetable broth
  • 4 to 5  tsp curry powder
  • 1 to 2  tsp cinnamon
  • 2 Tbsp apple cider vinegar
  • 2 Tbsp tamari

Place sauce ingredients in a blender and blend until smooth. Taste and adjust the seasonings to your liking.  Garnish with  currents and walnuts.

Adapted from Jesse Lane Wellness.

Wasabi Aioli

The original recipe calls for less cashews and adds silken tofu. To keep this raw, we eliminated the tofu and added more cashews. (I also like this aioli as a topping on burgers.)

  • ½ cup raw cashews, soaked in water for 2 to 3 hours
  • ½ cup water
  • 1 clove garlic
  • 1 tsp wasabi paste
  • 1 tsp soy sauce
  • ½ tsp lemon juice
  • 1 tsp fresh ginger, grated
  • 1 tbsp apple cider vinegar
  • 1 tbsp fresh cilantro
  • ½ tsp salt

Drain soaked cashews.  Blend all ingredients in a blender until smooth.

Adapted from The  PlantPure Nation Cookbook by Kim Campbell.

Herb Cashew Dressing

  • ½ cup raw cashews, soaked in water for 2 – 3 hours
  • ½ cup water
  • ¼ cup chopped fresh parsley
  • ½ tsp salt
  • 1 tbsp tahini
  • 1 tbsp whte miso
  • ¼ tsp pepper
  • 1 – 3 tbsp lemon juice
  • ¼ cup apple cider vinegar

Place all ingredients in blender and blend until smooth. Adjust seasonings to your taste

Adapted from The  PlantPure Nation Cookbook by Kim Campbell.

Cauliflower Rice

I have seen recipes for cauliflower rice pop up on Facebook more and more often lately. However, this was my first time trying it. Most of the recipes cook the cauliflower and veggies, but this one is fabulous raw. I love the sauce!

  • 1/2  head of cauliflower
  • 3 green onion tops
  • red bell pepper, chopped
  • diced celery
  • diced carrots
  • 2 tbsp parsley, fresh or dried
  • or substitute your favorite veggies

Sauce

  • 3 Green onion bulbs (the white part, use green tops for rice)
  • 2 tablespoons tamari
  • juice of 1 lime (about 2 tbsp)
  • 1 tbsp coconut sugar
  • 1-2 garlic cloves, minced
  • ½ tsp ginger (or 1 inch piece fresh ginger)
  • 1 tbsp broth (unsalted) or water
  1. Break cauliflower into florets and rinse well.
  2. Pulse cauliflower in a food processor until rice like in consistency.
  3. Place cauliflower rice in a bowl and stir in remaining rice ingredients.
  4. Blend all sauce ingredients, except parsley, pour over rice and mix thoroughly.
  5. Let rice sit for at least 30 minutes, stirring occasionally.
  6. Garnish with sesame seeds.

Adapted from Raw Amanda

Jicima Fries

  • 1 jicima,
  • Lime juice
  • Chilli powder
  • salt

Peel the jicama and cut into French fry shape.  Toss with lime juice and sprinkle with chilli powder and salt. You could also add some garlic and onion powder if you like.

Raw Curly Salad

Since our retreat I have found this recipe which is absolutely delicious and can be modified in many ways. The dressing is orange based and so good on any salad including spring greens. The original recipe from the PlantPure Kitchen by Kim Campbell called for 1/2 cup of orange juice. I used one whole peeled orange instead. Using the whole orange gives you the benefit of the fibre in the orange but I also find it makes the dressing thicker.

This recipe makes a big salad. Feel free to use whatever veggies you have and make it to the size you need.

Orange Dressing

  • 1 orange, peeled
  • 2 tbsp tamari or soy sauce
  • 2 tbsp maple syrup
  • 1 tbsp apple cider vinegar
  • 1 tbsp tahini
  • 1 tsp sriracha
  • 1 tsp Dijon mustard
  • 2 cloves garlic, peeled
  • 2 tsp fresh grated ginger

Place all ingredients in a blender and blend until smooth.

Salad

  • 2 cups thinly sliced red cabbage
  • 2 cups, kale thinly sliced
  • 2 cups edamame beans or peas, thawed
  • 2 zucchini, made into noodle using a julienne peeler or spiralizer
  • 2 carrots, peeled and shredded or cut into thin noodles using a julienne peeler
  • 1 red or yellow pepper, cut into thin strips
  • 4 green onions, thinly sliced (or 1/4 cup red onion, thinly sliced)
  • 2 tbsp sesame seeds, for garnish

Combine salad ingredients in a large bowl. Toss with dressing and garnish with sesame seeds.

I encourage you to add more raw food to your diet. And if you have the opportunity to go totally raw for a longer period, go for it. It was a wonderful experience.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Whole Food Plant Based Baked Potato

March 15, 2016

I love potatoes, every way possible, especially baked. My dilemma, how to make a tasty whole food plant based baked potato.

I love baked potato mixed with squash (butternut, buttercup, summer sunshine or any other bright orange fleshed squash). The squash adds nice moisture and color along with lots of phytonutrients, antioxidants and fibre. However, when preparing my baked potato for supper tonight, I hit on a great topping – Oil Free Maple Mustard Salad Dressing. I have been enjoying this dressing on my kale salads for the last few days (recipe with the March 13, 2016 Cooking Class post) and decided to try it on the potato along with some squash and a sprinkling of nutritional yeast. It adds a nice zip to the potato. [update: another great whole food topping I found for a baked potato is mashed avocado]

potato

 

What’s for supper tonight – a partial repeat of the March 13, 2016 cooking class menu. Kale Salad with cranberry, pumpkin seeds, maple mustard dressing and pecan parmesan; a baked potato with squash, maple mustard dressing and nutritional yeast; a spoon full of homemade raw unpasteurized sauerkraut (great probiotics, a healthy gut is a happy gut); and a couple of homemade beet pickles.  You could add a bunch of cooked black beans to the potato for a bigger hit of protein, but this plate was enough for me.

chia

And for dessert, I made another Chia Pudding, this time using a mashed banana for sweetening and substituting 1 tablespoon of chia seeds with 3 tablespoons of rolled oats.  However, I am stuffed after the supper, so I will save the pudding for breakfast and have it topped with frozen blueberries and granola. How sweet is that, dessert for breakfast.