Tag Archives: Whole food plant based

Chocolate Pie – 2 Ways

August 28, 2017

We have been having fun in the kitchen this month with our visitors from Italy and New Zealand. It has been awesome having others who share my love of good wholesome food and love cooking.

Cristiana’s No Bake Chocolate Pumpkin Pie

Cristiana made this awesome No Bake Chocolate Pumpkin Pie while she was here. However, on returning to Italy she found she could not find pumpkin. Today, Stevie and I worked on a substitute with carrots. We roasted the carrots until soft then pureed them. The result was amazing. You would never know this is not made with pumpkin. I definitely will use carrot instead of pumpkin again. I image sweet potato or a squash like butternut would also work.

 

 

Stevie’s No Bake Chocolate Carrot Pie

 

While making the No Bake Chocolate Carrot Pie, we thought we might as well continue the pie theme and tried another no bake pie, this one with chocolate and peanut butter. Delicious. Another that Cristiana will really enjoy as she loves both chocolate and peanut butter.

Both pies can be made in about 10 minutes, although both need several hours to chill in the fridge before serving.

Oat Crust

This oat crust is easy to through together with a food processor and makes enough for 2 pies. If you are only making one pie, either half the recipe or refrigerate the leftover mixture for later use.

  • 2 cups rolled oats
  • 1 cup walnuts
  • 1 cup Medjool dates, pitted (or other soft dates)
  • ¼ cup applesauce
  • ½ cup unsweetened coconut flakes (optional)
  • 1 tsp ground cinnamon

Place 1 cups oats, walnuts and dates in food processor and process until grainy texture. Add remaining oats, coconut (if using) and cinnamon and process until finely ground. Add applesauce and a sticky texture is reached. (you can also remove the mixture from the food processor and mix the applesauce in by hand)  If still too dry, add a tablespoon or two more of applesauce. Press into bottom of baking pan and fill with filling of your choice. Can be used with a baked or non-bake pie filling.

No Bake Chocolate Pumpkin (or Carrot) Pie

This is an adaptation of a recipe from The PlantPure Nation Cookbook by Kim Campbell

  • 1 cup non-dairy semisweet chocolate chips
  • ¼ cup unsweetened cocoa powder
  • 1 – 15 oz can of pumpkin puree (1 ¾ cups)
  • ¼ cup maple syrup
  • 1 tsp ground cinnamon
  • ½ tsp powdered ginger or 1 ½ tsp fresh grated
  • ¼ tsp ground nutmeg
  • 1/8 tsp ground cloves
  • ¼ tsp salt
  • 1 Oat Pie Crust

Press pie crust mixture into a 9 inch pie pan. Melt chocolate chips in a small pan over low heat. In a blender or food processor, place all ingredients (except for pie crust) including melted chocolate chips. Blend until smooth. Pour into prepared pie shell and top with fruit, nuts, and coconut or chocolate shavings. Refrigerate for 4 to 6 hours.
If you can’t find pumpkin puree (do not use pumpkin pie filling) in a can, you can bake a whole pumpkin, then scoop out the flesh and puree until smooth. Then place the pumpkin puree in a strainer and let it sit overnight. Home baked pumpkin is often more watery than canned. You can also substitute sweet potato or baked butternut squash or carrots. Puree the carrots, sweet potato or squash before using in the recipe.

No Bake Chocolate Peanut Butter Pie

This pie is rich and filling delicious. The recipe is an adaptation from Oh She Glows Every Day by Angela Liddon.

  • 1 Oat pie crust
  • 1 – 14 oz can (400 ml) full fat coconut milk, chilled for 24 hours
  • 1 1/4 cup non dairy chocolate chips
  • 1/4 cup maple syrup
  • 1/3 cup natural peanut butter
  • pinch of sea salt
  • 1/2 cup roasted peanuts, roughly chopped

Prepare oat crust and press into 9 inch pie plate. Open can of chilled coconut milk and scoop out coconut cream and place into a saucepan. Save 1/3 cup of the remaining coconut water and place into the saucepan with the coconut cream. Use the remaining coconut water for another purpose (smoothie or soup). Add chocolate chips to the saucepan with the coconut and heat over low heat until the chips melt. Stir in the maple syrup, peanut butter and a pinch of salt. Mix in about 1/4 cup of the roasted peanuts. Pour into the prepared crust and top with remaining chopped peanuts. Refrigerate until firm, about 4 to 6 hours.

You can substitute the peanut butter with any other nut butter, such as almond butter.

 

Advertisements

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.

 

 

June Cooking Class – Buddha Bowls

July 15, 2017

Thanks to Shirley for taking on the June cooking class while I visited my grandchildren. The theme of her class was Buddha Bowls. Buddha Bowls are a great whole meal-in-a-bowl and adaptable to whatever grain, veggies or salad fixings you have in the house.

As per our tradition, Shirley started the class with a Green Smoothie. This Digestive Green Smoothie is a favorite of mine.

Digestive Green Smoothie

  • 1 cup pineapple chunks, fresh or frozen
  • 1 cup banana chunks, fresh or frozen
  • Juice of ½ lemon
  • 1 tsp grated fresh ginger (or to taste)
  • 2 cups parsley
  • 2 cups water

Place all ingredients in a blender and blend until smooth.

BUDDHA BOWL

The Buddha Bowls are many and varied but basically consist of:

  1. A cooked whole grain or noodle
  2. Cooked and/or raw veggies
  3. A flavorful sauce
  4. Topping

 

  1.  The grain layer – There are so many different choices for the base of your Buddha Bowl.  The most common are cooked brown rice (basmati, short grain, Jasmine, red or black rice are all great options) or noodles (soba, vermicelli, ramen or spaghetti noodles). However, any cooked whole grain can also be used, so don’t feel limited. Try pot barley, millet, quinoa or couscous for a change.
  2. The Veggie Layer – you will need about 2 cups of veggies for each person. Good choices are onions, peppers, carrots, celery, snow peas, broccoli and mushrooms. You can stir fry your veggies or add them raw, or use a mixture of cooked and raw. One of my favorite options is a stir fry onions, mushrooms peppers and broccoli then topping with raw shredded lettuce, cabbage and carrots. Raw cucumber or tomato are also options.
  3. Shirley presented two sauce options in the class – a teriyaki and a Thai Peanut Sauce. Both are fabulous.

TERIYAKI SAUCE:

  • 4 1/2 tablespoons rice vinegar
  • 1/4 cup tamari or soy sauce
  • 1 tablespoon tahini
  • 4 teaspoons maple syrup (or sweetener of choice)
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons fresh ginger, finely grated
  • 1/4 teaspoon red pepper flakes
  • pinch ground black pepper

Mix all ingredients together in a small saucepan and bring to a boil. Simmer 5 minutes. Remove from heat and store in a glass jar in the fridge.

 THAI PEANUT SAUCE:

  • 1 large clove garlic
  • 2 Tbsp tahini
  • 3 Tbsp natural smooth peanut butter or almond butter
  • 2 tsp grated fresh ginger (optional)
  • 3 Tbsp fresh lime juice, plus more as needed
  • 2 Tbsp tamari
  • 1 tbsp maple syrup
  • water

In a blender or food processor, combine the garlic, tahini, peanut butter, ginger (if using), lime juice, tamari, maple syrup, and 2 to 3 tablespoons water. Process until combined. Taste and add more lime juice, if desired. Thin with water until desired consistency. Store in a glass jar in the fridge.

4.  Topping Layer – your choice of toppings is endless. My favorite are green onions, sesame or sunflower seeds, peanuts, marinated tofu, or edamame beans

MARINATED TOFU

  • 1 – 350 gram package of extra firm tofu
  • 2 tbsp tamari or soy sauce
  • 1/4  tsp dry ground ginger (or 1 tsp fresh)
  • 2 cloves garlic, minced
  • 1/4 cup water

Drain tofu and slice into ¼ inch sticks. Place tamari, ginger, garlic and water in a non-stick frying pan and mix well. Add tofu and coat thoroughly in marinade. Slowly cook on very low heat, stirring occasionally, until all liquid absorbed by the tofu; this will take about 30 minutes depending on the amount of heat used.
(Note, you can also make this in a low oven (250F). Store in the fridge, will keep for at least a week. It also freezes well.

To make your Buddha Bowl – prepare all your layers first – cook your grains or noodles, make your sauce, prepare your veggies and your toppings.  When ready to serve, warm up your grains or noodles (optional – you can add chopped onion, minced garlic, soy sauce and ground pepper to your grain). Serve in a bowl.

Buddha Bowls are also great for picky eaters – provide a choice of veggies and toppings, each in a separate bowl, and let them choose their favorites.

Strawberry Rhubarb Crisp
For dessert, Shirley made a fruit crisp.  A lightened up version of everyone’s favorite strawberry rhubarb crisp with a delicious oat-pecan topping and a touch of vanilla. It can be made gluten free by using gluten free oats and oat flour.  Serve with your favorite ice cream or whipped coconut cream, if desired.

You can make this crisp oil free by substituting the coconut oil with apple sauce. The toping will be more of a cake consistency.

  • For the crisp topping:
    • 1 cup rolled oats
    • 1/2 cup oat flour
    • 1 teaspoon cinnamon
    • 3/4 cup chopped pecans
    • 1/4 cup coconut sugar
    • 1/4 cup coconut oil, melted
  • For the filling:
    • 2 pounds strawberries, hulled and quartered
    • 5 stalks rhubarb, diced into 1 inch pieces
    • 1/2 cup coconut sugar
    • 1/2 teaspoon vanilla extract
    • seeds from 1 vanilla bean
    • 2 tablespoons oat flour

    Make the topping: In a medium bowl, whisk together oats, oat flour, cinnamon, pecans, coconut sugar and coconut oil; set aside.
    Preheat oven to 375 degrees F. Grease a 9×9 inch baking pan with coconut oil (or line with parchment paper).
    In a large bowl, add coconut sugar, vanilla bean, strawberries, rhubarb and oat flour; toss a few times to evenly coat the fruit with the sugar and flour. Pour into prepared pan and evenly sprinkle the topping over the fruit.
    Bake for 30-35 minutes until the filling begins to bubble and the top is golden brown. Cool for 10-15 minutes before serving. Top with your favorite ice cream, if desired. Serves 9.

You can also use softened or melted butter in place of the coconut oil if you are not vegan.

You can also use brown sugar in place of the coconut sugar if that’s what you have on hand. Recipe from The Ambitious Kitchen.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Oil Free Bread Spreads

May 29, 2017

Sweet Potato Hummus and Olive Tapenade

At yesterday’s cooking class, we had a discussion on what to use as a spread on bread, in place of butter or margarine. For the meal, we had hearty Ezekiel bread along with a choice of two spreads – Sweet Potato Hummus and Olive Tapinade.  As promised the recipes for both are below, plus my favorite sweet spread, a sugar free, oil free orange apricot jam.

Sweet Potato Hummus is a staple in our household. Most hummus recipes call for chickpeas, but I prefer to make this one with small white beans (also called navy beans) as they produce a creamier spread. It makes a pretty big batch, so I generally divide the finished hummus into 3 containers and freeze 2 for later use. This is our go to spread on sandwiches and baked potatoes. You won’t miss the butter on your potato. It is good mildly spiced with 1/4 tsp cayenne, but if you like spice as much as we do, go for the full 1 1/2 tsp cayenne.

Spicy Sweet Potato Hummus

  • 1 ½ cups baked sweet potato pulp
  • 2 cups cooked white beans (or chickpeas)
  • 3 tablespoons tahini
  • 3 cloves garlic, peeled
  • juice of 1 ½ to 2 lemons
  • zest of ½ lemon
  • ground sea salt, to taste
  • 1/4 teaspoon cayenne pepper (if you like it spicier, you can add up to 1 1/2 tsp)
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cumin

 

Preheat oven to 350 degrees Fahrenheit. Bake a large sweet potato, or 2 small ones, until tender. You can bake it whole, or peel and cut in cubes and place in a covered baking dish. It will take 30 to 60 minutes depending on the size. Once done, peel off the skin if you baked them whole.

Places all of the other ingredients into a food processor (if you’re sensitive to spice, you may want to save the spices for last and add them to taste.) Add water as needed to make it blend well.

Blend well, adding a small amount of water if needed for processing. Taste, add salt and adjust spices to your taste.

Adapted from http://cookieandkate.com/2011/spicy-sweet-potato-hummus/

If you like olives, this spread is for you. It packs a big punch. However, it takes a bit of work as I have yet to find Kalamata olives that are already pitted.  But once you have them pitted, the rest is a piece of cake. This recipe is from the Forks Over Knives Cookbook.

Olive Tapinade

  • 1cups Kalamata olives, pitted
  • 1 clove garlic, minced
  • 1 tsp dried ground Rosemary
  • 1 tsp dried oregano

Place all ingredients in a small food processor and chop until finely ground but not pureed. Great on toasted sprouted whole grain bread.

I love making bread, and The PlantPure Kitchen cookbook by Kim Campbell has a great recipe for whole grain Pumpkin Raisin Yeast Bread that is absolutely delicious. I love it toasted and spread with a thick layer of this whole food jam.  Note, if your blender does not have the power to handle this mixture, try soaking the apricots and dates in water or orange juice first, then once softened blend with some orange zest and enough orange juice to get things moving.

Orange Apricot Spread

  • 1 large organic orange
  • 10 dried apricots
  • 2 medjool dates, pitted (optional)

Wash orange and cut into quarters with the peel still on. Place orange in a blender (or food processor), add apricots and dates, if using. Pulse until well combined and pureed. You may have to stop and push the mixture down around the blades a few times before it gets moving.

You can also make a quick and easy berry jam using chia seeds that requires little or no added sweetener. This recipe is a modification of the one from the Oh She Glows Every Day Cookbook by Angela Liddon.

Berry Chia Jam

  • 3 to 4 cups fresh or frozen berries (strawberries, raspberries, cherries, blueberries or a mixture)
  • 1/4 cup maple syrup (or to taste)
  • 2 tbsp chia seeds
  • 1/2 tsp vanilla extract
  • squeeze of fresh lemon

Mix together berries and maple syrup in a saucepan and bring to a boil. Simmer for 5 minutes or until berries are softened. Remove from heat and mash the berries with a potato masher. Add chia seeds and stir until combined. Return to the stove and simmer for simmer over low to medium heat stirring until the mixture thickens slightly, about 10 minutes. Remove from heat and add vanilla and lemon. Let mixture cool and it will thicken more as it cools. The jam will keep in the fridge for up to 2 weeks, and also freezes well.

 

Other easy spread options are nut butters. Be sure to check the ingredients as some nut butters have added oil or sugar which you don’t want or need. A very mild tasting one is raw almond butter.

May 2017 Cooking Class – The Basics of Plant Based Eating

May 28, 2017

What a great class. We had 14 participants and 3 volunteers. Everyone had so much to share. Since we had a lot of new people this class, the focus was on the very basics of what to eat. We started the class in our usual way – with a green smoothie, one of my favorites – Kale Mango Banana. We also had a taste testing of one of my go to breakfasts – Overnight Oats. For dinner we made a Red Lentil, Carrot and Coconut Soup, a Kale and Apple Salad and Chia Pudding. I hope you enjoy the recipes as much as we all did.

Thanks Katherine for taking pictures.

Green Smoothie

  • 2 cups water
  • 2 cups greens (we used Kale)
  • 2 cups fresh or frozen fruit
    • (we used 1 fresh banana and 1 1/2 cups frozen mango cubes)
  • juice of 1/2 lemon

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

 

Overnight Oats

Overnight oats is the perfect breakfast dish, especially for the summer or for those days when you need to eat breakfast on the run. You mix everything up the night before  and in the morning, grab and go.

Adapted from The Oh She Glows Cookbook by Angela Liddon

  • 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 (we used cashew), 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.

Need breakfast on the go? Spoon the overnight oats into a jar; add your toppings and seal. Throw it in your bag with a spoon.

Makes 3 servings

 

Red Lentil and Carrot Soup with Coconut

This is one of my all time favorite soups. Its fast and easy to make and contains basic ingredients I almost always have on hand. Serve with hearty whole grain bread and its a filling meal. (We had it with Ezekiel bread). We used 2 dried Thai chillies and the soup was very mild. If you like it spicier, crush your chillies or serve with some Sriracha or Garlic Chili sauce like Sambol Olek.

  • 2 cups red lentils
  • 2 onions, finely chopped
  • 4 to 6 large carrots, small dice
  • 4 cloves garlic, minced
  • 2 tsp turmeric
  • 2 tsp ground cumin
  • 1 tsp salt (less if your bullion is salted)
  • ½ tsp pepper
  • 2 Thai chillies, fresh or dried (optional)
  • 1 can (28 oz/796 ml) crushed tomatoes
  • 6 cups vegetable stock
  • 1 large handful finely chopped kale or spinach (optional)
  • 1 can (14 oz/398 ml) coconut milk
  • 1 tbsp lemon juice or white balsamic vinegar

Rinse lentils under cold water. Place lentils and all ingredients except kale,  coconut milk and lemon juice in a slow cooker or large pot. If using, leave chilli pepper whole for a slightly spicy soup, crush for more spice.  If using a slow cooker, cook on low for 8 to 10 hours or on high for 4 to 5 hours. If doing on the stove top, bring to a boil and simmer slowly until lentils are very well done and partially dissolved in the broth, about 1 hour. If using whole chilli peppers, remove from the soup. If using, add the kale or spinach and remove from heat.

Add coconut milk and lemon juice (or vinegar) and adjust seasonings to taste.

Kale and Apple Salad

This is a hearty salad that can easily be an entire meal. It makes a great supper paired with a baked potato.  The dressing is rich and creamy and bold enough to hold its own with kale. (if you are looking to reduce your nut intake, I have also done this dressing using 1/2 cup cashews and 1/2 cup cooked white beans.) If you are not a avid kale fan, be sure to cut your kale fine, don’t leave big pieces, and massage it well.

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 high-speed blender and blend until smooth.

Pumpkin Parmesan

  •  ½ cup pumpkin seeds (or cashew, pecan or sesame seeds)
  • 2 tbsp nutritional yeast
  • ¼ tsp sea salt

In mini food processor or coffee grinder, combine pumpkin seeds, nutritional yeast and salt. Process until crumbly. (or chop by hand) Sprinkle on top of your salad.

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

Place kale in large bowl. Sprinkle with lemon juice. 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 a small amount of dressing and toss well.  Just before serving, add the romaine and toss with pumpkin seeds. Serve with a sprinkling of pecan parmesan.

Adapted from http://www.rawmazing.com/apple-and-kale-salad-with-oil-free-maple-dijon-dressing/

Chia Pudding

This is a recipe for a basic chia pudding. Add your choice of toppings or change it up by adding cocoa powder for a chocolate pudding, canned pumpkin and pumpkin pie spice for a pumpkin pie pudding.

  • 1 cup non-dairy milk
  • 3 tbsp chia seeds
  • 1 ripe banana, mashed; 1 tbsp maple syrup; or sweetener of choice
  • Optional add-ins – ¼ tsp vanilla, 1 tbsp cocoa, ¼ cup pumpkin puree & pumpkin pie spice
  • Optional toppings – coconut, fresh, frozen or dried fruit or berries, granola, nuts, hemp seeds

In a 2 cup jar, place milk, chia seeds and mashed banana or sweetener. (Optional, add vanilla, cocoa or pumpkin puree for a different flavour) Cover and shake well until combined. Let sit about 5 minutes and shake well again. Let sit another 5 minutes and shake well again. Let sit in the fridge for at least one hour before eating.  (For an instant pudding, blend pudding in a blender or use ground chia seeds.) Top with fruit, nuts, seeds or granola. Create a parfait by layering pudding with fruit and top with granola or nuts.

You can also replace 1 tbsp of chia seeds with 3 tbsp of rolled oats, and let sit overnight before eating. (oats take longer to soak)

 

 

 

Plant Based Nutrition Certificate

May 8, 2017

It is never too late to learn something new. I am a firm believer in life long learning and have completed many degrees, diplomas, certificates and courses over the years, everything from a Bachelors of Science in Agriculture to Spanish classes.  Some were for work and some for pleasure. During my almost 40 year journey to whole food plant based eating, I have done a lot of research on my own, but now I have completed a certificate program in Plant Based Nutrition.

These days it is easy to look for information on any subject you can imagine – Google can provide an answer to any  question. Anyone can post information on the world wide web – but is it accurate, is it true??? Its hard to know. That is why I was so excited to get the opportunity to take the Plant Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies and Cornell University (eCornell).

I watched lectures from over 25 experts, as they presented the scientific research supporting a plant based diet. We learned about the environmental impact of animal agriculture (and modern agricultural practices in general), GMO’s, food policy and politics, macro and micro nutrients and how they work in the body, the effect of diet and nutrition on the diseases of affluence (heart disease, cancer, diabetes and obesity), and the physiology around making changes in your lifestyle.

It was wonderful to finally understand why we should be eliminating refined oils (including olive oil, coconut oil and other so called ‘healthy oils’) from our diets, and how much protein do we need. I have so much good information to pass on. I look forward to presenting some of what I learned in future posts and classes.

The T. Colin Campbell Center for Nutrition Studies also has a website with great articles and information you can trust. Visit them at http://nutritionstudies.org/  One article I highly recommend is The Whole Food Plant-Based Diet Guide.

 

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.