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’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!
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.
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.
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.
• 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.
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)
• 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
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.