Tag Archives: whole food

Bean and Barley Salad

August 2, 2017

This is another new salad from my visit to Edmonton, this time made by my Auntie Shirley. After she made it we misplaced the recipe so this is my recreation of the dish. It is great served on a bed of lettuce or alongside a green salad. Colorful, filling and delicious.

Bean and Barley Salad with Cilantro Lime Dressing

I am sure the original recipe used oil, but I used tahini instead.

Dressing

  • 3/4 cup lime juice (roughly the juice of 4 limes)
  • 1/4 cup tahini
  • 1/2 cup cilantro (finely chopped)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chipotle chili powder
  • 3 cloves garlic (minced)

Salad

  • 6-7 green onions (chopped)
  • 1 red onion (finely diced)
  • 1 red bell pepper (chopped)
  • 1 green pepper
  • 1 Large tomato (seeded and chopped) or tiny tomatoes
  • 1 can black beans (drained and rinsed)
  • 1 cup corn
  • 1 cup pearl barley
  • 3 cups water or vegetable broth

Directions

Salad

  1. Bring the water or vegetable broth to a boil and then add the pearl barley and turn the heat down to a simmer and cover. Let simmer (just like rice) until all of the liquid is gone, roughly 45-50 minutes. Fluff with a fork, and let cool.
  2. Combine all of your salad ingredients in a large mixing bowl and set aside.

Dressing

  1. Whisk together salad dressing components in a medium bowl, until combined.
  2. Pour salad dressing over the salad and toss together until combined. Serve immediately or put in the fridge and eat whenever you are ready!
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Coconut Rotini

July 29, 2017

One of the nice things about traveling is you get try food other people make for you.  While it is sometimes hard for others to figure out what to feed “the vegan”, I truly appreciate the effort they make to accommodate my food choices. On my recent trip to Edmonton, I stopped by Pat and Glenn’s and Pat made this absolutely delicious dish for me. It comes from The LoonieSpoons Collection by Janet and Greta Podleski. This cookbook was a favorite of my mother’s and while it is not a vegetarian cookbook, it has several great vegetarian and vegan recipes. The LoonieSpoons’ cookbooks are probably best known for their whimsical recipe names. This one is called Itsy-Bitsy Teeny-Weeny Colored Polka-Dot Rotini.

Pat made this dish using mild chili powder and it was fabulous.  I just had to make it as soon as I got home, with Stevie’s help. However, when she put together the spice mix, she used my hot Indian chili powder instead, and I am glad she did. We all enjoyed the heat and it was equally as delicious as Pat’s version. I love the super fast way of making a pasta dish by cooking it in the sauce.

Itsy-Bitsy Teeny-Weeny Polka-Dot Rotini
• 1 ½ cup vegetable stock
• 1 can coconut milk
• 1 tsp each raw sugar and ground coriander
• ½ tsp each ground cumin and chilli powder (your choice mild or hot chilli powder)
• ¼ tsp each curry powder and ground ginger
• 227 g uncooked whole grain rotini (I used tri colored brown rice rotini) (about 3 cups dry)
• 2 cups frozen green peas, thawed
• 1 red pepper, diced small
• ¼ cup dried currants
Combine broth, coconut milk, sugar, spices and pepper in a non spick sauce pan. Bring to a boil, add rotini, reduce heat to a slow simmer and simmer 6 minutes.
Add chopped peppers and currants and simmer for 6 to 7 minutes longer until liquid has been absorbed and pasta is tender. Add peas. Remove from heat and let stand covered for 5 minutes before serving.

 

Chinese Noodle Salad

July 15, 2017

More on the theme of great summer salads. The original recipe for this one called for chicken and a whole bunch of oil. I cut out both the chicken and oil and it is so tasty that Ken declared he could eat this everyday!

 

The recipe calls for those ramen noodles from a package of instant soup.   I substituted a Brown Rice and Millet whole food ramen (purchased at Costco). However, since they were not instant I soaked them in hot water first to soften them instead of putting them dry into the salad. (Boil 2 cups water and pour over 2 cakes of ramen noodles. Let stand a couple minutes until just tender. Drain, rinse with cold water and add to salad)

I made the salad again using the instant ramen noodles but while delicious, it was a bit too crunchy for my liking. I recommend letting the salad sit in the dressing for at least 1/2 hour before serving to allow the noodles to soften up a bit. I modified the recipe to add the lettuce and almonds just before serving so they don’t get soggy.

 

Chinese Noodle Salad

  • 2 cups shredded red cabbage
  • ½ cup orange sections
  • 2packages ramen noodles, crushed **
  • ½ cup shredded carrot
  • 1/3 cup sliced green onion
  • 3 cups shredded lettuce
  • ¼ cup sliced almonds

Dressing:

  • ¼ cup rice wine vinegar
  • 2 tbsp honey (or sweetener of choice)
  • 1 tbsp Hoisin Sauce
  • 2 tbsp soy sauce (or tamari)
  • 1 tsp minced fresh ginger
  • 1 clove garlic, minced

Combine dressing ingredients together. Mix all salad ingredients, except lettuce and almonds, in a large bowl. Toss with dressing and let stand 30 minutes to allow the noodles to soak up some of the dressing and soften.

** Or substitute cold cooked noodles like the Brown Rice and Millet ones I used or soba noodles.

 

 

July 2017 Cooking Class – Great Summer Salads

July 9, 2017

The theme for this month’s cooking class was Summer Salads. Summer means time for enjoying the outdoors and these quick and easy, cool and refreshing summer salads are a great way to reduce time in the kitchen. They can be used as a side dish or can easily be made into a whole meal by adding a whole grain roll or baked potato.  And they are great to take to barbecues and picnics.

This class we had a discussion on fats/oils in our diets. While a healthy diet includes fats, it is best we get them from whole foods like seeds, nuts, and avocado. This article by Kim Campbell provides some good reasons why to eliminate oil.

Thanks to James for taking pictures. I will update the post with them later.

Green Smoothie

As usual, our class started with a refreshing green smoothie. July’s smoothie was beet greens, picked fresh from my garden, apple, pineapple and frozen raspberries. Its a bit more tart than most of my smoothies but still delicious. The red in the beet greens and the raspberries combine to give this smoothie a beautiful red color.

  • 2 cups greens (beet greens, spinach, kale, parsley, mint, cilantro, etc)
  • 2 cups water
  • Juice of ½ lemon
  • 2 cups fresh or frozen fruit (apple, raspberry, banana, mango, pineapple, orange, berries, etc)

Place in blender in order given. Blend until smooth.

Black Bean Salad

This salad is a long time favorite of mine for potlucks. It always gets rave reviews. It makes a great summer supper meal just by adding a baked potato. (Note: you can make great baked potatoes in your slow cooker. Just poke the potatoes, place in the cooker, cover and cook for 3 to 4 hours on high. No need to heat up your oven!)

If you are not a fan of cilantro or avocados, just leave them out.  I like adding the avocado just before serving to keep it from getting mushy or dark colored. Also, tomatoes taste best when not refrigerated, so I add the tomatoes before serving as well.

  • Two 16-ounce cans black beans drained and rinsed WELL!
  • 2 red peppers, chopped
  • 1 ½ cup canned or frozen corn
  • ½ Red onion, chopped
  • 1 cup celery, chopped
  • 1 bunch cilantro, chopped (optional)
  • 1 large mango, diced (optional)
  • 2 limes, juice and zest
  • 3 tablespoons balsamic vinegar or more to taste
  • 2 cloves garlic, minced
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 2 tablespoons sugar
  • Salt and Pepper
  • 1 very large tomato, chopped (or use cherry tomatoes cut in half)
  • 2 small avocados, diced (optional)

Combine all ingredients except for tomatoes and avocado in a large bowl and mix well. Cover and chill for a few hours or overnight. Take the salad out of the fridge at least 1 hour before serving. Add tomatoes.  Right before serving, add avocados and mix gently, being careful not to mash avocados. Garnish with a more chopped cilantro if desired. Serve at room temperature.

Modified from:  http://www.forksoverknives.com/recipes/easy-black-bean-salad-recipe/  

Couscous Salad

This salad is a spin off from a quinoa tabbouleh salad. No grain is faster to prepare than couscous. And the hemp hearts add a boost of protein. You can easily substitute cooked quinoa for the couscous. Serve with a green salad for a full meal.

  • 1 ½ cups boiling water
  • 2 cup whole wheat couscous
  • 1 cup chopped fresh parsley (or more to taste)
  • ½ cup hemp hearts
  • 2 cup cherry tomatoes, cut in half
  • 8 green onions, diced (about ¾ cup)
  • ½ tsp salt, or to taste

Dressing

  • 1 tsp fresh lemon zest
  • 2 tbsp fresh lemon juice (or more to taste)
  • 1 tsp red wine vinegar
  • 1 tsp maple syrup
  • 2 clove garlic, minced

In a saucepan, bring water to a boil and add couscous. Cover and remove from heat and let sit 10 minutes. Fluff with a fork . Cool.  Add remaining salad ingredients to the cooled couscous. Mix dressing and add to the salad and serve.

Options – you can substitute quinoa for the couscous. (1 cup quinoa to 1 ¾ cup water, simmer 15 minutes, remove from heat and let stand for 10 minutes. Fluff with fork. )

Caesar Salad

This salad is a spin off from one in Angela Liddon’s Oh She Glows cookbook. She used almonds, but I prefer cashews. I was thrilled to find you can substitute cooked white beans (also called Navy Beans) for part of the cashews. Also, you can add a bit of kale to this classic romaine salad and know one will mind at all. Instead of bacon bits, I like to add sunflower seeds for a nice crunch and boost of protein.

Note: While I prefer to cook my beans using dry beans, you can buy cooked small white beans or Navy beans in a can. Since you only need 1/4 cup, drain and rinse the beans and freeze any leftovers to use in another dish. Or freeze in 1/4 cup packages for future Caesar Salads.

Dressing:

  • ¼ cup raw unsalted cashews and ¼ cup cooked white beans (or 1/2 cup raw unsalted cashews)
  • 2 cloves garlic
  • 2 tbsp lemon juice
  • ¼ cup water
  • 1 tsp Dijon mustard
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tsp Worcestershire sauce (vegan)
  • 2 tbsp nutritional yeast

Salad:

  • Romaine lettuce
  • Kale
  • Cherry tomatoes, cut in half
  • Red onion, sliced thin
  • Sunflower seeds (raw or roasted and salted)
  • Whole grain croutons (optional)

Soak cashews for 2 to 8 hours, drain. Place all dressing ingredients in a blender and blend until smooth. Adjust seasonings to taste.

Chop kale fine and massage for a few minutes to tenderize. Chop romaine and add to kale. Add dressing and toss. Add remaining ingredients and toss again.

If you can’t find raw unsalted cashews, you can use roasted unsalted ones as well.

Fruit Salad

A fruit salad makes a great summer dessert. It takes no heat to prepare and provides just the right amount of sweetness to finish off any meal. The salad is good on its own, but to dress it up for company, try this creamy ginger dressing made with coconut milk yogurt (also sold as Cultured Yogurt).

Feel free to mix this up with your favorite fruits and use the amount as a guide only. I managed to pick up a basket of fresh picked local strawberries so our salad had more strawberries than the 2 cups called for in the recipe.

  • 1 cup coconut milk yogurt, unsweetened
  • 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
  • 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 separate serving bowl.  Refrigerate for several hours before serving.

Place oranges, apples and pineapple in a large bowl. Toss to coat apples with the liquid.  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.

Note: next class is not until September.

 

 

 

 

 

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

 

 

Curried Chickpeas and Naan

March 14, 2017

I am preparing for the next cooking class on April 2. The theme of the class is The Versatile Chickpea. You can bet that we have been eating a whole lot of chickpeas lately, while getting the menu finalized. There are so many great chickpea recipes, we can’t do them all at the class. This curried chickpea will be not be demonstrated at the class, but not because it isn’t totally delicious. And paired with this delicious naan, it is totally to die for.

Curried Chickpeas and homemade naan

The original recipe for the curry comes from Jessica in the Kitchen. I modified it only slightly – removed the oil and added veggies to make it a one pot meal. It comes together quickly and is not very spicy at all. I added a jalapeño and red pepper flakes to mine to spice it up a bit.  If you are not a fan of hot spicy food, the basic curry is for you. If you like it spicy, add red pepper flakes or use a good curry paste, like a sriracha or harrisa, to spice it up at the table to everyone’s individual tastes.

I used peas and carrots in my curry. You can omit both for a plan chickpea curry and serve it with a vegetable side. Or add any other vegetable combination you like to the curry. Sweet potatoes, cauliflower and green beans would also work well.

The curry is delicious, but the real star of this meal is the naan. I have never been a big fan of naan – white flour and loads of butter. However, this recipe is so good and its whole grain and pretty much oil -free, except for the oil I used to coat the utensils. And it turns out Naan is really not that hard to make from scratch. I have not yet mastered chapatis or tortillas, but the naan came out great.

Curried Chickpeas

  • 2 mediums onions/1 large red onion, sliced
  • 1- 14 ounce can diced tomatoes
  • 3 carrots, diced
  • sea salt & ground black pepper, to taste
  • 1- 16 ounces/454g can chickpeas, drained and rinsed or 1 1/2 cups cooked
  • 3 garlic cloves, minced
  • 1 tsp red chilli flakes (optional)
  • 1 ½ tablespoons garam masala
  • 1 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 1- 13.5 ounces/383g can coconut milk, full fat or lite
  • 2 teaspoons coconut flour
  • 1 cup frozen green peas, thawed
  • 1 small lime

In a deep pot, add in the onions, tomatoes and carrots. Allow to simmer slowly until onions are soft, about 10 minutes.

Add in the chickpeas, garlic, garam masala, curry powder and cumin (and red chilli flakes if using). Stir to combine.

Add the coconut flour to the liquid of the coconut milk and stir until well combined. Add in the coconut milk and coconut flour mixture to the pot and stir. Bring the curry to a boil, and then reduce to medium-low so that the mixture continues to simmer for 10 to 12 more minutes.

Taste the curry and season with salt and pepper to taste. (How much you need will depend on whether or not your tomatoes and chickpeas were salted.) If you want a hotter curry, add a touch of hot chili powder or cayenne.  Thaw peas under hot water and add to curry. Remove the curry from the heat and squeeze a lime lightly over the top of the curry, stirring to combine. Serve.

This Naan Bread recipe comes from Kim Campbell’s The PlantPure Nation Cookbook. While the recipe does not call for any oil, the bread is moist and delicious.  I have altered the method for making the naan based on how I like to make bread. You can easily make this bread without a bread mixer by doing a bit of hand kneading. However, if you have a mixer, making the dough will be a piece of cake.

I used my tortilla press to press the dough out to the desired thickness and it worked like a charm. If you don’t have a press, roll the dough out to about 1/8 inch thick using a rolling pin.

Whole Wheat Naan Bread

  • ½  cup lukewarm water
  • 1 tsp sugar
  • 1 tbsp active dry yeast
  • ½ cup hot water (tap water hot not boiling)
  • 1/3 cup agave, honey, brown rice syrup or brown sugar
  • ¾ cup plant based milk
  • ½ tsp garlic powder
  • 1 tsp rice vinegar
  • 1 ½ tsp salt
  • About 4 cups whole wheat flour

In a small bowl, dissolve 1 tsp sugar in the warm water and sprinkle yeast on top. Stir to dissolve yeast and let stand in a warm place until frothy and doubled in size, about 5 to 10 minutes. (If your yeast does not froth up within 20 minutes, then either your water was too hot or cold, or your yeast was old. Throw out the mixture. Check the expiry on your yeast. Try again.)

In a large bowl (or the bowl of a bread mixer with dough hooks) add hot water, sweetener, milk, garlic powder, vinegar, salt and 1 cup of flour. (Note: I use hot water to counter the cold of the milk. Make sure this mixture is not too hot. You want it warm when you add the yeast. Too hot and it will kill the yeast.) Stir until well combined. Add an additional cup of flour and beat until well combined. Add the yeast mixture and beat until combined. Continue adding flour, a small amount at a time until a soft dough forms. (note you may use more or less than 4 cups when finished.) Knead dough for 6 to 8 minutes, either by hand or using the mixer.  

Place the dough in a lightly greased bowl and cover with a lid or damp towel. Let rest in a warm place until the dough has doubled in size, about 1 hour.

Punch down the dough and divide it into 15 to 20 pieces (depending on how big you want your naan). I made 20 pieces of 6 inch naan breads. Keep in mind you will be cooking in a skillet so be sure your pieces will fit your pan.

Roll each piece of dough into a ball. Place on a tray and cover with a damp towel. Let rest in a warm place until double in size, about 30 minutes.

 

 

Heat a griddle pan on medium-high heat.  (I find cast iron works best. ) Roll one piece of dough out to about 1/8 inch thick. (If you have one, a tortilla press works perfectly. I use a cut open zip lock bag to prevent sticking to the press. Place dough ball on the plastic, cover with the plastic and close the press. Voila, a perfectly round dough. If necessary, lightly grease your hands to prevent the dough from sticking.)


 

 

 

 

 

 

To roll by hand, either lightly flour our dough to prevent sticking, or lightly oil the dough and roll between plastic. If using flour, add only small amounts so that your dough does not become too dry.

Place on the hot griddle and cover with a lid. Set a timer for 1 minute. After 1 minute, remove the cover. The dough should be puffy and golden on the bottom side.  If not, turn your heat up or down to adjust and cook until golden. 

 

 

 

 

 

 

 

Flip  the dough and press down lightly to get good contact with the dough and the pan.  Cover and cook 1 minute or until done.

 

 

 

Remove naan from pan and place on a dish and cover with a cloth.  

 

 

 

 

 

While your naan is cooking, roll out another piece of dough, ready to cook. Once the first piece is done, add the second piece to the pan. Cover, cook 1 minute, flip, cover, cook another minute. Repeat until all naan is cooked.

Naan freezes well in a tightly sealed zip lock bag. Thaw and serve the naan warm by quickly heating in a hot frying pan.

 

 

 

 

August 2016 Cooking Class – Cooking with Lentils

August 15, 2016

Our August cooking class focused on lentils. Lentils are little powerhouses of nutrition. Full of fibre, protein, vitamins and minerals. They are many different kinds of lentils, each with different properties.

I generally use red, green and black lentils. I love the red lentils for soups as they dissolve into the broth for a hearty, filling dish. Green lentils hold together better when cooked and are great for soups, stews and dishes where you want a bit more texture. And black lentils are very firm once cooked.  Cook up a batch of black lentils and leave them in the fridge. Add them to any dish your are cooking or sprinkle them on salads, or rice for an extra boost of protein and visual interest.

For the class we made a soup using red lentils and lentil-rice balls using green lentils. Of course the class also included a green smoothie and a dessert – apple crisp. I hope you will give the recipes below a try and enjoy them.

A big thank you goes out to Shirley who facilitated the class for me. I took an unfortunate tumble off my bicycle and am not getting around well right now. Shirley did not have time to pre-test my recipes and made them first time for the class. Thank you for taking on the challenge Shirley.

Our photographer, Michael, is away on vacation, so no pictures. I know a recipe is better with pictures, so I will try to add them later after I make these recipes again.

Kale Smoothie

This is my basic go to smoothie and I make it at least once every week. It follows the basic smoothie recipe from The Raw Family, 2 cups greens, 2 cups fruit, 2 cups water.

  • 2 cups kale
  • 2 cups frozen mango chunks
  • Juice of ½ lemon
  • 2 cups water

Blend all ingredients in a blender until smooth.

Red Lentil and Carrot Soup with Coconut

I have been making this lentil soup for years. Its from a cookbook my mother gave me, 125 Best Vegetarian Slow Cooker Recipes by Judith Finlayson. I have adapted it slightly over the years. I love this soup even in the hot summer months. The red lentils dissolve into the broth so even those who don’t like lentils will love it.

  • 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
  • ½ tsp pepper
  • 2 Thai chillies, fresh or dried (optional)
  • 1 can (28 oz/796 ml) crushed tomatoes
  • 6 cups vegetable stock
  • 1 can (14 oz/398 ml) coconut milk
  • 1 tbsp lemon juice or white balsamic vinegar

Rinse lentils under cold water and set aside. Place all ingredients except coconut milk and lemon juice (or vinegar) 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. If using whole chilli peppers, remove from the soup.

Add coconut milk and lemon juice (or vinegar) and it’s ready to serve.

Lentil Rice Patties or Balls

This Forks Over Knives recipe makes a great patty, ball or loaf. I have adapted the original recipe to add a bit more spices and flavorings. Its great as a burger or in a sandwich. If using the balls to top spaghetti or with gravy or a sauce, heat the balls separately in a frying pan. Don’t heat in the sauce as they will not hold their shape.

Don’t forget to add the oats when the rest of the mixture is quite hot as I find this helps bind the ingredients together well. You can use a food processor to partially mash the ingredients into a finer texture but it is not necessary. Just chop your veggies fine and mash everything together well.

  • 1¾ cups water
  • ½ cup brown-green lentils
  • ½ cup short-grain brown rice
  • 2 tsp dried poultry seasoning
  • 1 tsp granulated onion
  • 1 medium onion, chopped finely
  • 5 medium white or brown (cremini) mushrooms, chopped finely
  • 1 large rib celery, chopped finely
  • 1 tbsp freshly minced garlic (about 5 medium cloves)
  • ¾ cup quick-cooking rolled oats
  • 1 can (6 ounces) tomato paste (1/2 cup)
  • 1 cup finely chopped pecans or walnuts
  • 1 tbsp minced fresh sage leaf (or 1½ teaspoons dried, rubbed sage)
  • 1 tsp dried  thyme (or 2 teaspoons fresh minced)
  • ¾  tsp dried ground rosemary (or 1 ½  teaspoon fresh minced)
  • 1 tsp dried oregano (or 2 tsp fresh minced)
  • 1 tsp vegan Worcestershire sauce (regular contains anchovies)
  • 1 to 2 tbsp soy sauce (to taste)
  • 2- 3 tbsp balsamic vinegar (to taste)
  • 1 tsp salt (or to taste)
  • ½ tsp pepper (or to taste)
  • 1/8 tsp cayenne (or to taste)

In a medium saucepan on high heat, combine water, lentils, rice, poultry seasoning, and granulated onion. Bring to a boil then turn down to simmer, and cook covered for 45 minutes. When done cooking, remove from the heat and let stand for 10 minutes with the lid still on. (Prepare your remaining ingredients while the rice and lentils are cooking.)

In a medium skillet on high heat, add 1 tablespoon of water. When the water begins to sputter, add the chopped onion, mushrooms, and celery, and cook stirring for about 3 minutes, adding water just as needed to prevent sticking. Add the garlic, and cook stirring for an additional 2 minutes, until the vegetables have softened (adding water as needed). If you’re using dried herbs, stir them in with the garlic (if using fresh herbs, add them in next step). Remove from heat.

In a large bowl combine the oats, tomato paste, nuts, Worcestershire sauce, soy sauce, vinegar and if you’re using fresh herbs (rosemary, thyme, sage, oregano) add them now as well. When the cooked vegetables, and rice and lentils have cooled for about 10 minutes but are still very warm, add them to the bowl and  until all ingredients are mixed thoroughly. Add salt, pepper and cayenne to taste. Adjust seasonings to taste (vinegar, soy sauce, spices).

If desired, place the mixture in a food processor and pulse just blended but still chunky.  Shape into patties or balls. Fry in a frying pan until crispy on both sides. Or bake in the oven at 350 for 20 minutes or until crispy. Also good as a loaf (bake 1 hour at 350).

Apple Crisp

Right now local apples are plentiful and this recipe from the Oh She Glows Cookbook is a great way to use them up. It is low in sugar and fat but super tasty. I have adapted the original recipe slightly to add more apples. I love this recipe for an easy dessert and then the leftovers for breakfast.

Angela Liddon from Oh She Glows has a new cookbook coming out in September 2016, next month. You can pre-order your copy of Oh She Glows Everyday from Amazon. I have mine ordered and one for each of the kids too. I love every recipe in her first cookbook.

Filling:

  • 10 to 12 heaping cups of apples, chopped but not peeled
  • 1 tbsp arrowroot powder or corn starch
  • 1/3 cup coconut palm sugar
  • 1 tbsp chia seeds
  • 1 tsp cinnamon
  • 1 tbsp lemon juice

Toppiing:

  • 1 cup rolled oats
  • 1 cup thinly sliced almonds
  • 1/3 cup almond meal
  • ¼ cup maple syrup
  • ¼ cup coconut oil
  • ¼ cup unsweetened shredded coconut
  • 1 tsp cinnamon

Preheat oven to 375F. Lightly grease a 11 by 9 inch baking dish with coconut oil, or line with parchment paper.

Make filling. Place chopped apples in a large bowl and sprinkle arrowroot powder on top. Toss well to combine. Add the sugar, chia seeds, cinnamon and lemon juice and combine well. Pour into the prepared pan and smooth top out evenly.

Make topping: Place all ingredients in the same bowl you used for the apples and combine well. Sprinkle evenly over the apples in the prepared pan.

Cover dish with foil and poke a couple air holes in the foil. Bake for 35 to 45 minutes, until the apples are just fork tender. Uncover dish and bake for 10 to 15 minutes more until topping is nicely browned.

Serve hot or cold, your preference. Great with a scoop of vegan ice cream or Whipped Coconut Cream. (Check out this step by step tutorial for making Whipped Coconut Cream by Oh She Glows) Leftovers are great for breakfast.

 

Bonus Recipe

We did not make this recipe in class, but its another great lentil soup recipe that I hope you will try. Its from Angela Liddon’s Oh She Glows Cookbook (I told you I loved every recipe in  the book and I meant it). I adapted it slightly to increase the veggies. The best part about this soup is the delicious broth, I love the spice mixture.

Red Lentil Kale Soup

  • 1 tsp oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 3 stalks celery, diced
  • 2 carrots, diced
  • 1 bay leaf
  • 1 ¼ tsp ground cumin
  • 2 tsp chilli powder
  • ½ tsp ground coriander
  • ½ tsp smoked paprika
  • 1/8 tsp cayenne pepper, or to taste
  • 1 – 14 oz can of diced tomatoes
  • 6 cups vegetable broth
  • 1 cup red lentils, rinsed and drained
  • 2 large handfuls of destemmed kale, chopped very fine (or spinach)
  • Salt and pepper to taste

In a large pot, heat oil. Add onions, garlic, celery and carrots and sauté until the onion is translucent. Add the spices, stir to combine and sauté for a couple of minutes, until fragrant. Stir in tomatoes with their juices, broth and lentils. Bring to a boil and then simmer uncovered for 30 minutes, or until the lentils are tender and fluffy. Season with salt and pepper, discard bay leave. Stir in kale and cook for about 5 minutes.