Tag Archives: oil free salad dressing

April 2017 Cooking Class – The Versatile Chickpea

April 2, 2017

Lasagne, salad and foccacia

April’s class featured the versatile chickpea. Chickpeas are not just for falafels and hummus. There is a myriad of different ways to cook with them. We enjoyed Roasted Chickpeas as a snack, Cauliflower Bites made with chickpea flour as an appetizer, a Tomato Based Lasagne with a chickpea ricotta, a White Lasagne using chickpeas blended into the white sauce. The meal was served with a green salad dressed with Oil Free Italian Dressing and Roasted Chickpea croutons and a sprouted grain focaccia. The meal was topped off with a frozen Pineapple Whip.

Chickpeas, also called garbonzo beans, re a powerhouse of nutrition. These legumes are a good source of dietary fiber, protein, iron, folate and magnesium (just 1 cup of chickpeas will provide 84% of your dietary requirement of magnesium)

Chickpeas can be purchased already cooked in tins or frozen. Or you can easily cook them from dry beans. Two of my favorite methods are:

  1. OVERNIGHT SOAK – Soak chickpeas overnight in a large pot with plenty of water. In the morning, drain the soaked chickpeas and cover with fresh water to about 1 inch above the beans. Bring to a boil and simmer 1 to 1 1/2 hours or until tender. Drain and they are ready to use in any recipe.
  2. QUICK SOAK – Place the chickpeas in a large pot with plenty of water. Bring to a boil and simmer for 2 minutes. Turn off the heat and cover. Let stand for 1 hour. Drain and cover with fresh water to about 1 inch over the beans. Bring to a boil and simmer 1 to 1 1/2 hours or until tender. Drain and use.

I like to cook a large batch of the beans and once cooked and cooled, freeze on a rimmed baking sheet. Once frozen store in a freezer bag and you have cooked beans on hand for any time you need them. They can be quick thawed by placing them in a strainer and running hot water over them.

Besides the whole bean, chickpeas can also be used as a flour. It is common in Indian cooking, but I use it mainly for making an eggy batter for breading veggies like cauliflower (recipe below), eggplant and zucchini. I also use the flour for a vegan omelette and French toast.

As usual, our class started with a Green Smoothie. This month the smoothie was pineapple blueberry with parsley. I love parsley smoothies.

Pineapple Blueberry Parsley Smoothie

Pineapple Blueberry Parsley Smoothie

2 cups parsley

2 cups water

1 1/2 cups pineapple (fresh or frozen)

1/2 cup blueberries (fresh or frozen)

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

 

 

Breaded Cauliflower Bites

Cauliflower Bites

  • 1 head cauliflower, cut into florets
  • ½ cup unsweetened and unflavoured plant based milk (almond, cashew, soy, etc)
  • ¼ cup chickpea flour (also called besan, chana or gram flour)
  • Salt, onion powder, garlic powder, to taste (about 1/2 tsp each) and pepper (1/4 tsp)
  • 1 cup dried bread crumbs

Preheat oven to 400F and line a large baking sheet with parchment paper.

Mix milk, flour and spices in a large bowl until well blended. Add cauliflower florets and toss until well coated. Place bread crumbs in small dish. Dip cauliflower florets in bread crumbs and place on prepared baking sheet. Bake 15 to 20 minutes until tender. Serve as is or with a dipping sauce. Use this same recipe for other veggies like eggplant and zucchini.

Tomato Based Lasagne

NOTE: You may not need all of the noodles, tomato sauce, cheese, or chickpea mixture that you make.

  • 1 pkg lasagne Noodles
    • Prepare according to package directions
  • Approximately 5 cups Tomato Sauce (make your own marinara or use purchased spaghetti sauce)
  • Cashew Cheese:
    • ½  cup cashews
    • 1 tbsp Dijon mustard
    • ½  tsp garlic powder
    • ½  tsp onion powder
    • Juice of ½ lemon (or up to 1 lemon)
    • ¼ cup nutritional yeast
    • ½ tsp salt
    • ½ tsp paprika
    • ½ cup water (plus more as needed)

Soak cashews for 2 hours or overnight. Place all ingredients except the water in a blender.  Add about ½ cup water and blend until smooth. If necessary, add a splash more water to keep it blending. Taste and adjust seasonings – add more salt, nutritional yeast, lemon juice or spices.

  • Chickpea Ricotta

    Chick peas:

    • 1 cup cooked chickpeas, mashed fine
    • ½  cup chopped spinach or kale
    • 1 tbsp miso (or substitute soy sauce)
    • 2 tbsp nutritional yeast
    • Juice of ½ lemon
    • pepper

Mash chickpeas with a fork or by pulsing in a food processor till a fine texture. Mix miso with lemon juice and add to chickpeas.  Flavor the chickpeas with nutritional yeast, salt and pepper. Taste and adjust seasonings. Mix in finely chopped kale or spinach. (if using frozen spinach, thaw and squeeze out excess water)

You can substitute your favourite hummus for the chickpea mixture.

  • Veggie Layer

    Veggies:

    • Mushrooms, sliced (about 4 cups)
    • 1 onion, diced
    • 1 or 2  cloves garlic, minced
    • 1 large pepper (your choice of color), diced
    • 2 carrots, grated or chopped in a food processor
    • Salt and pepper
    • Also can use zucchini, eggplant, broccoli, cauli, etc

Dry fry veggies, without oil, until just tender crisp. If necessary, add a couple tablespoons of water or broth to keep it from sticking to the pan. Use any mixture of vegetables you like. You will need 4 to 6 cups of cooked veggies. Season with salt and pepper

To Assemble:

A standard baking dish will accommodate two layers plus the top layer of noodles and sauce.

  1. Assemble all ingredients, noodles, tomato sauce, cashew cheese, chickpea mixture, and cooked veggies.
  2. Preheat oven to 350F
  3. Line a large baking dish or lasagne pan with parchment paper
  4. In your parchment lined dish, spread a layer of your tomato sauce
  5. Spread noodles, 1 layer thick over the sauce. Break noodles if necessary to cover all areas
  6. A thin layer of chickpea mixture
  7. A layer of veggies
  8. A layer of cashew cheese
  9. A layer of tomato sauce
  10. Repeat noodles, chickpeas, veggies, cheese and tomato sauce
  11. Top with noodles and tomato sauce for final layer.

Cover with a lid or foil. (Covering the dish first with parchment then foil will keep the topping from sticking to the foil when you remove it.

Bake at 350F for 45 minutes or until hot and bubbling.  Let stand 10 to 15 minutes before cutting and serving.

Makes 6 to 8 servings.

White Lasagne

Note: you may not use all the noodles or white sauce that you make.

  • 1 pgk Noodles (brown rice or whole grain)

Cook noodles according to the package directions

  • White Sauce
    • 3 cups cauliflower florets
    • 2 ½  cups water
    • ¾  cup cashews, soaked
    • ¾  cup cooked chickpeas, rinsed and drained
    • ½  cup nutritional yeast
    • 4 cloves garlic
    • Juice of 1 ½  lemons
    • 1 ½  tsp onion powder
    • 1 tsp salt

Boil cauliflower until tender. Drain and place cooked cauliflower in a blender. Add remaining ingredients and puree until smooth. Taste and adjust the seasonings.

  • Veggies
    • 4 cups sliced Mushrooms
    • 1 onion, diced
    • 1 large pepper (yellow, orange or red), diced
    • 2 carrots, grated or chopped in a food processor
    • Finely chopped kale or spinach
    • Salt and pepper
    • Also can use zucchini, eggplant, broccoli, cauli, etc

Dry fry veggies until just tender crisp. If necessary, add a couple tablespoons of water or broth to keep it from sticking to the pan. Use any mixture of vegetables you like. Add kale or spinach at the end of cooking. You will need 4 to 6 cups of cooked veggies. Season with salt and pepper

To Assemble:

  1. A standard baking dish will accommodate 2 layers plus the top layer of noodles and sauce.
  2. Assemble all ingredients – noodles, white sauce  and cooked veggies.
  3. Preheat oven to 350F
  4. Line a large baking dish or lasagne pan with parchment paper
  5. In your parchment lined dish, spread a layer of white sauce
  6. Spread noodles, 1 layer thick over the sauce. Break noodles if necessary to cover all areas
  7. A layer of white sauce
  8. A layer of veggies
  9. A layer of white sauce
  10. Repeat noodles, white sauce,  veggies, white sauce
  11. Top with noodles and white sauce for final layer.
  12. Cover with a lid or foil.

Bake at 350F for 1 hour or until hot and bubbling.  Let stand 10 to 15 minutes before cutting and serving.

 

Oil Free Italian Dressing

  • 1 cup vegetable broth
  • ¼ cup red wine vinegar, or to taste (or substitute your vinegar of choice)
  • 1 tbsp Dijon mustard
  • 1 ½ tsp agave, honey, brown rice syrup or raw sugar
  • 3 cloves garlic
  • 1 tsp Italian seasonings (or to taste)
  • ¼ tsp salt
  • ¼ tsp pepper
  • ¼ tsp paprika
  • 2 tsp chia seeds

Place all ingredients in a blender and blend for 10 to 15 seconds on high speed.  From The PlantPure Nation Cookbook by Kim Campbell.

Roasted Chickpeas

  • 1 can (15 oz/425 g)  or 2 cups cooked chickpeas, drained and rinsed
  • Juice of ½ lemon or lime
  • Spice option 1: 1 tsp garlic powder, ½ tsp each salt and onion powder, ¼ tsp cayenne
  • Spice option 2: 1 tsp each garlic powder, cumin, curry, paprika, ½ tsp salt
  • Spice option 3: ½  tsp garlic powder, 2 tbsp onion powder; 2 tbsp nutritional yeast, ½ tsp salt

Preheat oven to 350F. Drain and rinse chickpeas and place on a baking sheet. Bake until almost dry throughout, about 30 minutes, shaking the pan and tasting every 10 minutes. Transfer chickpeas to a large bowl. Add lemon or lime juice and toss until coated. In a small bowl, mix spices. Add spices to chickpeas and toss until coated. Roast for another 10 minutes being sure the spices don’t start to burn. Turn off oven and leave chickpeas in the oven until cool. If chickpeas are still moist inside after they cool, reheat oven to 200F and roast until dry.  Store in sealed glass jar. If they get moist, place in low oven until dry.   Use as a nutritious snack or in place of croutons to top a salad.

Pineapple Whip

Pineapple Whip

  • 1 ripe pineapple (or purchased frozen pineapple)
  • 1 can full fat coconut milk
  • 1 heaping tbsp agave or honey
  • 2 tbsp grated fresh ginger (optional)
  • Toasted coconut for topping

Peel and core the pineapple. Chop and freeze on a cookie sheet overnight. Place can of coconut milk in fridge overnight. Open bottom of coconut milk can and pour off coconut water. (Reserve the coconut water for another use.) Place coconut milk solids, honey and ginger, if using, in a high powered blender. Blend until well combined. With blender running, slowly add frozen pineapple until mixture is thick and creamy, about the consistency of soft ice cream. . Transfer to a shallow container, cover and place in freezer to firm up for 2 to 4 hours.  Serve with toasted coconut on top. (If the whip freezes hard, let it rest in the fridge for ½ to 1 hour before serving.)

If your blender is not powerful enough to handle the frozen pineapple, thaw slightly before using and add a bit of pineapple juice to keep mixture moving.  Can also be made in a food processor.

Adapted from The PlantPure Nation Cookbook by Kim Campbell

Pineapple Whip topped with Blueberries

 

 

November 2016 Cooking Class – Comfort Food

November 13, 2016

It’s been a busy summer and fall, but we managed to squeeze in one more cooking class for the year. The weather is still nice out, but you just know that any day the bubble will burst and the cold and snow will arrive. It is a great time to enjoy hearty soups, stews, chowders and good old comfort food.

7_dinnerNovember’s cooking class featured a Lentil Shepherd’s Pie with Gravy, a flavorful Italian Salad Dressing that uses vegetable broth thickened with chia seeds instead of oil, and a new take on an old fashioned Apple Crisp without the refined sugar and butter.

Thanks James for the great photos.

 

 

Green Smoothie

1_green-smoothies

You can’t have a cooking class without a green smoothie. I strongly believe that the most important change you can make to your diet is to consume more leafy green vegetables. For this class we enjoyed my favorite Classic Mango Kale Smoothie which follows The Raw Family’s basic recipe of 2 cups water, 2 cups greens and 2 cups fruit.

  • 1_green-smoothiw-ingredients2 cups water
  • 2 cups kale
  • Juice of ½ lemon
  • 2 oranges, peeled
  • 2 cups frozen mango cubes

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

 

 

Lentil Shepherd’s Pie

2_shepherds-pie-ingredThis recipe is an adaptation of Angela Liddon’s recipe in her new cookbook Oh She Glows Every Day. Like all the recipes in her new cookbook, this one is simple to make. It does have quite a few steps but don’t be intimidated, it comes together quickly. While this is a great every day comfort meal, it also makes a great company meal and left overs are great for lunch the next day.

This great for company because you can make it ahead of time and then pop it into the oven to heat while you visit. Just remember to add a bit extra cooking time if the dish is put into the oven cold.

While the original recipe contains both vegan butter and oil, it was easy to modify and omit these ingredients without compromising on the taste. I also substituted extra broth and a splash of red wine vinegar instead of the red wine in the recipe, and added a dollop of ketchup to the sauce.

Topping:

  • 2 ½ pounds potatoes, red, Yukon Gold, Sweet Potato or a mixture (about 6 medium potatoes), diced
  • 2 cloves garlic, minced
  • 1 tsp garlic powder
  • 1 tsp salt
  • ¼ to ½ cup unsweetened, unflavored plant based milk  (I used cashew)

Filling:

  • 2 medium leeks or 1 large onion, diced (about 2 ½ cups)
  • 6 cloves garlic, minced
  • 16 ounces (450 grams) cremini mushrooms, thinly sliced or diced
  • 1 red pepper, seeded and diced
  • 1 pound (450 grams) frozen mixed veggies or your choice of 4 cups diced veggies
  • 2 tbsp potato starch (or substitute 1 tbsp arrowroot powder or cornstarch)
  • 1 cup vegetable broth
  • 1 tbsp red wine vinegar
  • ¼ tsp red pepper flakes
  • 1 tsp ground rosemary
  • 1 tsp dried thyme
  • 1 tbsp ketchup
  • 1 ½ cups cooked lentils, drained and rinsed
  • 1 tsp salt, to taste
  • Pepper to taste

Preheat oven to 400 and lightly oil a 4 quart casserole dish.

Put potatoes in large saucepan and cover with cold water. Bring to a boil and simmer 15 to 20 minutes until fork tender. Drain and return to the pot. Add garlic, garlic powder and salt. Mash until smooth adding milk as needed to achieve the desired consistency. Set aside.

While the potatoes are cooking, make the filling. In a large saucepan or wok, add leeks and garlic and sauté until soft. Add mushrooms and peppers and sauté until soft. Add vegetables and sauté until heated through.

In a small jar, mix broth, potato starch, red pepper flakes, rosemary, thyme and ketchup until smooth. Add to the veggies along with the lentils and cook until thickened.  Season with salt and pepper to taste.

Spoon filling into prepared casserole and spread it out evenly. Top with potato topping in an even layer. Sprinkle with paprika and bake for 25 minutes or until heated through. Broil for a few minutes to toast the topping slightly if desired.

2_shepherds-pie-and-gravyServe with gravy.

Gravy

Since the filling of the Shepherd’s Pie is not very saucy, it is best served with gravy on the side. I used an oil free adaptation of Angela Liddon’s Cozy Gravy from her new cookbook Oh She Glows Every Day.  The oil can be easily omitted in almost all recipes that call for sautéing veggies in oil. You can add a splash of broth or water if you find the veggies sticking to the pan; however, I seldom find that any liquid is necessary if you cook on a medium heat.

I love Angela’s method of making the gravy and then blending it smooth in a blender. It makes a really smooth and flavorful gravy.

The original recipe uses flour as a thickening agent. I substituted arrowroot powder, but cornstarch would also work, as a gluten free option.

  • 1 cup diced onion
  • 5 cloves garlic, minced
  • 2 cups low sodium vegetable broth
  • 2 tbsp cornstarch or arrowroot powder
  • ¼ cup low sodium tamari or soy sauce (or 2 tbsp of regular)
  • 2 tbsp nutritional yeast
  • ½ tsp ground black pepper
  • ½ tsp white wine vinegar
  • Salt, to taste

In a medium saucepan, add onion and garlic and sauté until soft adding a tablespoon or two of broth if needed to prevent sticking. In a jar, combine broth, cornstarch, tamari, nutritional yeast and pepper. Cover jar and shake well. Add broth mixture to the onion mixture and simmer until mixture boils and thickens. (if not thick enough, mix a bit more cornstarch or arrowroot with water, add and cook. If too thick, add a bit more water or broth) Remove from heat and transfer to a blender.  Blend until smooth. ( or use an immersion blender to blend the gravy in the saucepan)

Italian Salad Dressing

3_salad-ingredWe served the Shepherd’s Pie along with a simple green salad to complete the meal. This Italian Salad Dressing recipe is from The PlantPure Nation Cookbook by Kim Campbell. Instead of using oil, which adds few nutrients and a ton of calories, this recipe uses vegetable broth and chia seeds. The chia seeds produce a dressing that has a similar consistency to store bought oil based Italian dressings.

  • 1 cup low-sodium vegetable broth
  • 1 ½ tsp chia seeds
  • ¼ cup red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 ½ tsp sweetener (agave, brown rice syrup, honey, raw sugar)
  • 3 cloves garlic, minced
  • 1 tsp Italian seasoning
  • ¼ tsp sea salt
  • ¼ tsp black pepper
  • ¼ tsp paprika

3_salad-dressing-doneMix broth and chia seeds in a blender container and let stand at least 10 minutes. Add remaining ingredients to the blender container and blend 10 to 15 seconds. Store in the fridge in a glass jar. (note, the original recipe does not call for soaking the chia seeds prior to blending but I find they blend better if soaked)

 

 

 

Apple Crisp

4_apple-crisp-ingredApple Crisp is a classic autumn recipe and is a great way to use apples from your tree.  Even though this recipe easily serves 8 to 10 people, I often make it for Ken and myself and consume it over the week. And when it is as healthy as this one, you can even enjoy leftovers for breakfast.

 

4_apple-crispThis recipe is a combination of a delicious apple crisp in Angela Liddon’s first cookbook The Oh She Glows Cookbook, and one found in Kim Campbell’s The PlantPure Nation Cookbook. I omitted the coconut oil in Angela’s recipe and replaced it with nut butter and apple sauce as used in the PlantPure cookbook.

Filling:

  • 8 heaping cups apples, chopped (we used a mixture of granny smith and gala)
  • 2 tbsp arrowroot powder or cornstarch
  • ½ cup maple syrup
  • 1 tbsp chia seeds
  • 1 tsp ground cinnamon
  • ½ tsp ground ginger
  • 1/8 tsp ground cloves
  • 1 tbsp fresh lemon juice

Topping:

  • 1 ½ cups rolled oats
  • 1/3 cup almond meal
  • 1 tsp ground cinnamon
  • ¼ tsp salt
  • ¼ cup maple syrup
  • ¼ cup almond or cashew butter
  • 2 tbsp unsweetened apple sauce

Preheat oven to 375֩ F and line a 11×9 inch pan with parchment paper.

Make the apple filling – (Note: You can peel the apples if you like, but I don’t find it is necessary.) Place chopped apples in a large bowl and sprinkle with arrowroot powder or cornstarch. Toss until combined. Add remaining filling ingredients and mix until well combined. Pour apple mixture into the prepared dish and smooth out evenly.

Make the topping – Stir together the oats, almond meal, cinnamon and salt in a large bowl. Mix maple syrup, nut butter and apple sauce together in a small bowl until smooth. Add nut butter mixture to oat mixture and combine until the oats are evenly coated with the nut butter.  Sprinkle oat mixture over apples in an even layer.

Cover the dish with foil and poke a couple of air holes in the foil. Bake for 35 to 45 minutes, until the apples are just fork tender. Uncover and bake for an additional 10 to 15 minutes until the topping is golden.  Remove from oven and transfer to a cooling rack. The crisp is good served hot, warm or cold.

Making Coconut Whipped Topping
Making Coconut Whipped Topping

For the class we served it with coconut whipped topping, but it is great alone without any topping.

7_dinner-plate

Recommended Cookbooks

As you can tell from my recipe sources, I am a big fan of Angela Liddon as well as Kim Campbell.  I love every single dish I have ever made of theirs.  Below is a list of my most frequently used cookbooks.

  • The Oh She Glows Cookbook by Angela Liddon
  • Oh She Glows Every Day by Angela Liddon
  • The PlantPure Nation Cookbook by Kim Campbell
  • Forks Over Knives
  • Forks Over Knives The Cookbook by Del Sroufe
  • 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson

Recommended Documentaries

Recently there has been an explosion of great documentaries outlining the benefits of plant based eating on health, environment and compassion for animals. They are a great way to educate yourself on the issues. Below is a list of my favorites.

  • Live and Let Live
  • Before the Flood
  • PlantPure Nation
  • Forks Over Knives
  • Vegucated
  • Cowspiracy
  • Food Matters
  • Hungry for Change
  • Fat, Sick and Nearly Dead
  • Fat, Sick and Nearly Dead Part II