Thursday, December 29, 2016

Sweet Potato, Zucchini, and Red Lentil Stew

Yield: 4-6 servings

2 tbsp coconut oil
1 medium onion, diced
3 cloves garlic, finely minced
1 large sweet potato, peeled and diced
1 zucchini, diced
3 cups vegetable broth
1 small can diced tomatoes (optional)
1 can coconut milk
1 cup red lentils
3 tbsp tomato paste
1 1/2 tsp ground turmeric
1 1/2 tsp ground cumin
1/2 tsp chili powder
1/4 tsp cayenne pepper
salt and pepper, to taste
1 tbsp apple cider vinegar
1 bunch chard (or kale or spinach), stemmed and roughly chopped

1. In a large pot over medium heat, add the oil, onion, and garlic. Sauté for 3 to 5 minutes, until the onion is softened.
2. Add the sweet potato and zucchini and stir to combine. Sauté for 3 more minutes.
3. Add the broth, tomatoes if using, coconut milk, lentils, tomato paste, and spices. Stir well to combine.
4. Increase heat and bring to a boil. Reduce the heat to low and simmer for about 20 to 30 minutes, stirring occasionally, until the sweet potato is tender and lentils are cooked. 
5. Add the apple cider vinegar to taste. 
6. Optional step: Using a handheld immersion blender, blend the stew for 2 to 3 seconds to thicken the broth.
7. Stir in the chard, and cook for 1 to 2 minutes until the greens are wilted.
8. Garnish with minced cilantro or parsley, if desired.

9. Leftovers will keep in the fridge for up to 5 days, and or can be frozen as well.



http://ohsheglows.com/2016/11/23/cozy-butternut-sweet-potato-and-red-lentil-stew/

Chocolate Almond Espresso Cookies

Yield: 16 cookies

1 tbsp ground flax
2 tbsp water
1/3 cup ground almond meal
1/2 cup rolled oats
3 tbsp unsweetened shredded coconut
1/2 cup brown sugar
1/4 cup chocolate chips
2 tbsp cocoa powder
1 tsp baking powder
1/2 tsp salt
1/2 tsp instant espresso powder
1/2 cup almond butter
2-3 tbsp maple syrup
1/2 tsp vanilla extract
1/2 tsp almond extract

1. Preheat the oven to 350F. Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together the ground flax and water. Set aside to thicken.
3. In a large bowl, whisk together dry ingredients - ground almond meal, rolled oats, coconut, brown sugar, chocolate chips, cocoa powder, baking powder, salt, and espresso powder.
4. Add the wet ingredients - flax mixture, almond butter, maple syrup, vanilla extract, and almond extract. Stir until thoroughly combined. The mixture will be very thick. Knead the batter with your hands to make it come together.
5. Form dough into balls, about 1 large tablespoon of dough each. Place balls onto the prepared baking sheet. Very lightly press down to flatten balls just slightly.
6. Bake for 10-12 minutes until they spread slightly but are still puffy. Let cool on baking sheet for 10 minutes before transferring to a cooling rack to cool completely.
7. Garnish with flaky sea salt, if desired.
8. Cookies can be stored in an airtight container in fridge for 3-4 days, or in the freezer for up to 1 month.


Oh She Glows Every Day

Tuesday, December 20, 2016

Shepherd's Pie

Yield: 4-6 servings

3-4 russet potatoes
1 tbsp coconut oil
2 tbsp olive oil
1 package ground beef 
1/2 onion, diced
3 cloves garlic, finely minced
1 stalk celery, diced
2 carrots, diced
1 cup beef broth
2 tbsp tomato paste
1/2 tsp ground cinnamon
1/2 tsp fennel seed
1/4 tsp cayenne pepper
1/4 tsp paprika
pinch nutmeg
salt and pepper, to taste
1 cup frozen peas

1. Peel potatoes and place in a large pot of cold water and seasoned with 1 teaspoon of salt. Bring to a boil and simmer until potatoes are easily pierced with a knife.
2. Reserve 1 cup of the cooking liquid before draining. Return potatoes to the pot and mix with 1/2 cup of cooking liquid, coconut oil, and olive oil. Mash while potatoes are still warm. Continue to add liquid a little at a time until desired consistency is reached. Season with salt and pepper to taste. 
3. In the meantime, in a large skillet, cook ground beef. Beef should be brown with no pink bits remaining. Remove from pan.
4. In the same pan, heat a splash of coconut oil. Add onion, garlic, celery, and carrots. Sweat for 5-10 minutes, or until vegetables are softened.
5. Add beef broth, tomato paste, and spices. Return cooked beef to the pan. Simmer together for another 5 minutes.
6. Add peas to the mixture towards the end of cooking. 
7. Place beef mixture in a large baking dish. Top with mashed potatoes. Bake in 350F oven for 15 minutes, or until everything is heated through.

Zucchini Lasagna

Yield: 8 servings (9x13 baking dish)


3 zucchini squash, thinly sliced with a mandolin
3 cups marinara sauce
3 cups vegan ricotta

1. Preheat oven to 375F.
2. Line a 9x13 baking dish with parchment paper.
3. Pour about 1 cup of marinara sauce into the bottom of the dish.
4. Place a layer of thinly sliced zucchini on top of the sauce.
5. Scoop small spoonfuls of ricotta mixture over the zucchini and gently spread into a thin layer.
6. Spread on a layer of marinara sauce, top with more zucchini slices, and more ricotta mixture. Continue until all filling and zucchini are used up. The top two layers should be zucchini and marinara sauce.
7. Cover with foil and bake for 45 minutes.
8. Remove foil and bake for 15 more minutes more. The zucchini should be very easily pierced when cut with a knife.
9. Let cool for 10-15 minutes before serving.
10. Leftovers keep for 2-3 days in the refrigerator, or in the freezer up to 1 month.


http://minimalistbaker.com/8-ingredient-zucchini-lasagna-gf/

Vegan Ricotta

Yield: 3 cups (enough for a large lasagna)

2 cups macadamia nuts (or almonds, or 16-ounce block extra firm tofu)*
2 tbsp nutritional yeast
1/2 cup fresh basil, finely chopped
2 tsp dried oregano
1 lemon, juiced
1 tbsp olive oil
1 tsp sea salt
1/2 tsp black pepper
1/2 cup water, plus more as needed (reduce if using tofu as it requires less)

1. Add macadamia nuts to a food processor or blender. Pulse until a fine meal is reached, scraping down sides as needed. 
2. Add all remaining ingredients and mix until well combined.


*If using almonds, soak overnight in cold water (or in hot water for 1 hour). Drain thoroughly before using.
*If using tofu, make sure it is firm. Drain and press dry for 10 minutes before using. Might require additional nutritional yeast, basil, and salt.


http://minimalistbaker.com/8-ingredient-zucchini-lasagna-gf/

Chipotle Red Salsa

Yield: 2 1/2 cups

1 tbsp coconut oil
1/2 onion, diced
3 cloves garlic, minced
2 carrots, diced
1 orange bell pepper, diced
1 small can diced tomatoes
1/2 tsp cumin
1/2 tsp chili powder
salt and pepper, to taste
1 chipotle pepper in adobo sauce 
1/3 cup vegetable stock (or water)
1-2 tbsp maple syrup

1 lime, juiced

1. Melt coconut oil in a large skillet over medium heat. 
2. Add onion, garlic, carrot, and bell pepper. Cook for about 10 minutes, stirring occasionally, until carrots are starting to soften.
3. Add tomatoes, cumin, chili powder, and salt and pepper. Stir, reduce heat to low, and simmer for another 5-10 minutes, stirring occasionally.
4. Transfer mixture to a food processor or high speed blender. Add chipotle pepper, vegetable stock, maple syrup, and lime juice. Blend until creamy and smooth. Taste and adjust seasonings as needed.
5. Serve warm, at room temperature, or refrigerated. Keeps in the fridge for at least 7-10 days.



http://minimalistbaker.com/chipotle-red-salsa/

Chipotle Aioli

Yield: 1 cup

3/4 cup cashews
1/2 cup unsweetened plain almond milk (or water)
2 tbsp lemon juice
1-2 tsp maple syrup
2 chipotle peppers in adobo sauce (or to taste)
1-2 tbsp avocado or grape seed oil (optional, for creaminess)
1/4 tsp salt


1. Soak cashews in water overnight. Drain thoroughly before using. 
2. Add soaked, drained cashews to a high-speed blender with all remaining ingredients.
3. Blend on high until creamy and smooth, adding additional water or almond milk as needed to encourage blending. Scrape down sides as needed.

4. Serve immediately or refrigerate. Leftovers will keep covered in the refrigerator up to 5 days.


http://minimalistbaker.com/5-ingredient-chipotle-aioli/

Tuesday, December 6, 2016

Miso Sesame Sauce

Yield: 3/4 cup

3 tbsp white miso paste
3 tbsp lemon juice
1 tbsp honey or maple syrup
2 tsp ginger, grated
1 tsp garlic, grated
2 tsp sesame seeds
1/4 cup water
1/4 tsp salt

1. Whisk all ingredients together in a small bowl. Add water to get desired thickness.

Asian Quinoa

Yield: 4 servings

1 cup quinoa
1 3/4 cups water
1/4 cup rice vinegar
1 tbsp honey
1/2 tsp salt

1. Add quinoa and water to a pot over high heat.
2. Bring to a boil, then cover and lower heat to low. Cook for 13 minutes or until quinoa is almost cooked.
3. In a small bowl, mix together rice vinegar, honey, and salt.
4. Pour vinegar mixture over the quinoa. Do not stir. Cook for another 2-3 minutes or until all the liquid is absorbed.
5. Remove from heat, uncover, and fluff gently with a fork to let cool.

Monday, December 5, 2016

Moroccan Lamb Stew (Slow Cooker)

Yield: 6 servings

1 lb stewing lamb, cubed
flour, salt, pepper
1 red onion, diced
4 cloves garlic, minced
thumb-sized piece ginger, minced
4 carrots, diced
2 stalks celery, diced
2 potatoes, diced
1 tbsp fresh rosemary, finely chopped
1/2 tsp cumin seeds
1 tsp fennel seeds
1 tsp cinnamon
1 tbsp coriander
1 tsp cayenne
1 bay leaf
1 can whole tomatoes
6 dried apricots, diced
6 dried figs, diced
1 tbsp red wine vinegar
1 cup red wine
3 cups beef stock

1. Place a few tablespoons of flour, seasoned with salt and pepper, into a bowl. Mix in the lamb to coat each cube.
2. Place lamb and all remaining ingredients into the slow cooker.
3. Cook on high for four hours or until lamb is tender.


http://www.jamieoliver.com/recipes/lamb-recipes/moroccan-lamb-stew/

Thai Noodle Bowl

Yield: 4 servings

5 ounces thin rice noodles
2 carrots, grated or ribboned
1 small cucumber, halved and sliced on a bias
1 small red bell pepper, diced
1/4 cup green onion, thinly sliced
1/4 cup fresh cilantro or basil, chopped
sesame seeds, to garnish

Dressing:
1 tbsp tamari 
1 tbsp maple syrup
1 tbsp lime juice
2 tbsp rice vinegar 
1 tbsp sesame oil
1 clove garlic, minced 
1 red chili, thinly sliced (or 1/2 tsp red pepper flakes)

1. Prepare rice noodles according to package instructions. Once cooked, rinse with cold water, and set aside.
2. In a small mixing bowl, combine all dressing ingredients. Whisk to combine.
3. Toss noodles with dressing. Add vegetables. Garnish with sesame seeds.
4. Can be served with almond butter tofu.

http://minimalistbaker.com/thai-noodle-bowls-almond-butter-tofu/

Almond Butter Tofu

Yield: 4 servings

8 ounces extra firm tofu
3 tbsp arrowroot powder
2 tbsp coconut oil

Sauce:
1 tbsp sesame oil
2 tbsp almond, cashew, or peanut butter
1 tbsp tamari 
1 tbsp lime juice
1-2 tbsp maple syrup (or coconut sugar)
1 red chili, sliced finely (or 1/2 tsp red pepper flakes)


1. Wrap the tofu in a clean towel and set something heavy on top (like a cast iron skillet) to press out excess moisture for 10 minutes. Set aside.
2. In a medium bowl, combine all sauce ingredients and whisk to combine. Set aside.
3. Cut tofu into small cubes. Toss in the arrowroot powder until each piece is well coated.
4. Heat coconut oil in a large skillet over medium heat. Add tofu and saute each side until evenly browned.
5. Add the almond butter sauce and stir gently to combine. Cook for another 3-4 minutes, stirring gently to ensure even cooking on all sides. Remove from heat.


http://minimalistbaker.com/thai-noodle-bowls-almond-butter-tofu/

Chocolate Chip Tahini Cookies

Yield: 30 mini cookies

6 tbsp tahini paste
1/4 tsp sea salt
1/3 cup maple syrup
1 1/2 cups oats
1 tbsp cinnamon
1/3 cup mini chocolate chips

1. Preheat oven to 350F. Line a baking sheet with parchment paper.
2. Combine all ingredients together in a large mixing bowl. Make sure the tahini is evenly spread throughout the cookies.
3. Drop 1 tablespoon spoonfuls onto baking sheet.
4. Bake for 10-12 minutes or until edges are golden brown.
5. Let cool slightly then transfer to a cooling rack.

http://www.joyoushealth.com/blog/2015/12/04/chewy-chocolate-chip-tahini-cookies/

Wednesday, November 16, 2016

Ratatouille

Yield: 4 servings

1 tbsp olive oil
1 red onion, chopped
4 cloves of garlic, finely minced
1 Japanese eggplant, chopped
1 large zucchini, chopped
2 bell peppers, red and yellow or green, chopped
2 large ripe tomatoes, diced
1 small can plum tomatoes
4 sprigs of fresh thyme
1 tbsp balsamic vinegar
juice of 1/2 lemon
salt and pepper
1/2 bunch of fresh basil, finely chopped

1. In a large saucepan, over medium heat, heat the oil. Add onion and cook for 3 minutes.
2. Add garlic, eggplant, zucchini, peppers, tomatoes, and canned tomatoes. Cover and cook for 10-15 minutes, stirring occasionally, until vegetables are just tender.
3. Add the thyme, vinegar, and lemon juice. Season with salt and pepper. Stir to combine.
4. Add basil just before serving.

Stuffed Peppers

Yield: 4 servings

4 bell peppers, different colours, halved lengthwise and seeded 
2-3 tbsp olive oil
salt and pepper
1 cup quinoa
1 lb ground meat (beef, pork, turkey) (optional)
1 small onion, chopped
2 cloves garlic, finely minced
1/2 zucchini, finely diced
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
2 roma tomatoes, seeded and diced
1 cup loosely packed fresh parsley leaves, chopped

1. Preheat the oven to 375F.
2. Arrange bell pepper halves on a baking sheet. Drizzle with 1 tablespoon of oil and some salt and pepper. Bake for 15-20 minutes or until just fork tender.
3. Meanwhile, cook the quinoa with 2 cups of water. Bring to a boil, cover, and reduce heat to low and cook for 15 minutes, or until water is absorbed. Remove from heat.
4. In a medium saucepan, over medium-high heat, heat 1 tablespoon oil. If using, add the meat and cook through. Remove from pan and set aside.
5. In the same pan, heat the remaining 1 tablespoon of oil. Add the onions and cook, stirring occasionally, until soft, about 4 minutes.
6. Add the garlic and zucchini and cook until zucchini is tender, about 4 minutes. Remove from heat.
7. Add spices, tomato, parsley, and cooked meat if using. Stir to combine.
8. Stuff the pepper halves with the quinoa mixture. Serve warm or at room temperature.

Stuffed Acorn Squash

Yield: 4 servings

2 medium acorn squash 
3 tbsp apple cider vinegar
3-4 tbsp olive oil
2 tbsp maple syrup
salt and pepper
1 cup red quinoa
1 lb ground meat (beef, pork, turkey) (optional)
1 small onion, chopped
2 cloves garlic, finely minced
1 tsp curry powder
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
1/4 cup dried cranberries
1 cup loosely packed fresh parsley leaves, chopped
1/4 cup pistachios, coarsely chopped

1. Preheat the oven to 400F.
2. Cut each squash in half lengthwise and scoop out and discard the seeds. Arrange the halves on a baking tray, flesh-side up.
3. In a small bowl, whisk together the vinegar, 2 tablespoons of the oil, and the maple syrup. Leaving 1-2 tablespoons for later, divide the remaining mixture between the four squash halves and sprinkle with some salt and pepper.
4. Put the squash flesh-side down in the baking dish. Roast until the squash is fork-tender, 40 to 50 minutes. 
5. Meanwhile, cook the quinoa with 2 cups of water. Bring to a boil, cover, and reduce heat to low and cook for 15 minutes, or until water is absorbed. Remove from heat.
6. In a medium saucepan, over medium-high heat, heat 1 tablespoon oil. If using, add the meat and cook through. Remove from pan and set aside.
7. In the same pan, heat the remaining 1 tablespoon of oil. Add the onions and cook, stirring occasionally, until soft, about 4 minutes. Add the garlic, curry powder, cinnamon, salt, and pepper, and stir until the spices are toasted, about 1 minute. Remove from heat.
8. Stir in the cranberries, parsley, pistachios, remaining maple mixture, and cooked meat if using.
9. Stuff the squash halves with the quinoa mixture. Serve warm or at room temperature.

Smoothies (ideas)


  • blueberries, spinach, ginger, mint, banana
  • blueberries, mango, kale, hemp hearts, banana
  • spinach, cucumber, mango, banana, lime, coconut milk
  • cleanser - 3 stalks parsley, 3 stalks cilantro, 1 stalk celery, 1/4 cucumber, 1/4 lemon, 1/2 apple, 1/2 banana, thumbnail piece of ginger, 1 cup water or coconut water
  • ritual (eat with a spoon) - banana, berries, 1 scoop protein powder, 1 tbsp chia seeds, 1 tsp macca, 1 tbsp cocoa powder or nibs, 1 cup water or nut milk
  • blueberry cream - blueberries, banana, ginger, 1/4 tsp vanilla powder or extract, 1 cup water or coconut milk
  • enzyme time - pineapple, papaya, kale, 2 tbsp chia, flax, or hemp seeds, 1 cup water or nut milk
  • hemp - 2 bananas, 3 tbsp hemp seeds, 1 tbsp spirullina, 1/4 tsp vanilla powder, 1 cup water or almond milk
  • blueberry basil - 1 cup blueberries, 1 banana, 5-7 basil leaves, 1 tbsp tahini/almond butter, 1 tbsp maple syrup, 2 tbsp hemp seeds, 1 cup spinach, 1 cup water or nut milk
  • coconut cucumber spinach - 1 large english cucumber, 1 ripe green pear, 2 ripe bananas, 3 cups spinach, 2 tbsp lemon juice, 1 tsp spirulina, juice of one young coconut (or ¾ cup cold water or ½ cup water and ½ cup ice), 8-10 big mint leaves 
  • blueberry almond butter - 2 ripe bananas, 1/2 cup blueberries, 1 tbsp almond butter, 3/4 cup almond milk, 1 tbsp flax seeds, 1 tbsp chia seeds
  • strawberry lime - 1 cup strawberries, 1 cup spinach, juice of 2 limes, 1 tbsp chia seeds, 3/4 cup almond milk, 1/2 cup ice
  • chocolate fruit shake - 2 bananas, 1/3 cup strawberries or blueberries, 2 tbsp cocoa powder, 2 tbsp almond butter, 1 tbsp ground flax, 2 cups almond milk, 1 tbsp maple syrup, 1 cup spinach, 1/3 cup ice
  • raspberry orange - 1 1/4 cup raspberries, 1 banana, 3/4 cup orange juice, 1/2 cup pomegranate juice, 3/4 cup almond milk
  • kale berry - 1 banana, 1/2 cup frozen mixed berries, 1 tbsp hemp seeds, 2 cups kale, 2/3 cup pomegranate juice, 3/4 cup water
  • green ginger - 1 tbsp ginger, 1/2 lemon or lime, 1 cup pineapple, 1 banana, 1 cup spinach, 1/2 cup kale, 1 tbsp flax or hemp seeds, 1/3 cup coconut milk, 2/3 cup almond milk, 3/4 cup water
  • pineapple cucumber - 1/2 cup cucumber, 1 cup pineapple, 1 banana, 1 lime, 1 cup spinach/kale, 1/2 cup water, 1/2 cup coconut milk

optional add-ins:
  • spinach or kale - greens always a good idea
  • protein powder - whey concentrate, VEGA sport performance
  • spirullina - blue-green algae, full of vitamins, minerals, nutrients
  • bee pollen - high in antioxidants and B-vitamins, increases strength, endurance, energy
  • cocoa powder or nibs - high in antioxidants, magnesium, iron, PLA - chemicals we produce when we fall in love and give us focus and alertness
  • MCT oil - 1 tbsp, source of energy
  • maca root powder - 1 tsp, hormone regulator, endurance, strength
  • cinnamon - 1/2 tsp, regulates blood sugar, warming effect
  • hemp seeds/hemp protein powder - 1 tbsp, source of EFAs, protein, sulfur-bearing amino acids, reduce inflammation, source of GLA, high in minerals, helps balance hormones

Chili

Yield: 6 servings

2 tbsp olive oil
1 lb ground meat (beef, pork, turkey) (optional)
1 medium red onion, diced
4 cloves garlic, finely minced
2 medium carrots, chopped
2 stalks celery, chopped
1 red bell pepper, chopped
1/2 zucchini, chopped
1/2 tsp salt
1/2 tsp ground pepper
2 tbsp chili powder
2 tsp ground cumin
2 tsp smoked paprika
1 tsp dried oregano
1 bay leaf
1 can diced tomatoes
1 can red kidney beans
2 cups vegetable broth (or water)
2 tsp sherry vinegar or red wine vinegar or lime juice
garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream, grated cheddar cheese, etc.

1. In a large pot, over medium heat, warm the olive oil. If using meat, add meat and cook through. Remove from pot and set aside.
2. Add another splash of olive oil to the pot. Add the onion and garlic and saute for 3 minutes, or until onions start to soften.
3. Add carrot and celery. Stir to combine and then cook, stirring occasionally, until the vegetables are tender, about 5 minutes.
4. Add bell pepper and zucchini, and then add all the spices. Cook until fragrant while stirring constantly, about 1 minute.
5. Add the diced tomatoes, the beans, and vegetable broth. If using, return cooked beef to pot. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for about 30 minutes.
6. Optional: For the best texture, transfer 1 cup of the chili to a blender and blend until smooth, then pour the blended mixture back into the pot.
7. Add the vinegar and mix, to taste. Serve with garnishes of your choice.
8. Chili will keep well in the refrigerator for about 4 days.


From cookieandkate.com

Tuesday, November 15, 2016

Seedy Coleslow

Yield: 4-6 servings

2 cups purple cabbage, finely sliced 
2 cups green cabbage, finely sliced
2 cups shredded carrots 
1/4 cup chopped fresh parsley
3/4 cup mixed seeds (pumpkin, sunflower, sesame, poppy)

Dressing:
1/4 cup olive oil
2-3 tbsp lemon juice
1 clove garlic, finely minced
1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp ground pepper

1. In a medium serving bowl, combine the prepared purple and green cabbage, carrots and parsley. Set aside.
2. Measure out your seeds into a small skillet. Toast over medium heat, stirring frequently, until the seeds are fragrant. Pour the toasted seeds into the mixing bowl and toss to combine.
3. To make the dressing, in a small bowl, combine the olive oil with 2 tablespoons lemon juice. Add the garlic, cumin, salt and pepper, and whisk until thoroughly blended.
4. Drizzle the dressing over the slaw and toss until all of the ingredients are lightly coated in dressing. Taste and add an additional tablespoon of lemon juice if the slaw needs a little more zip.
5. Serve immediately or cover and refrigerate to marinate for up to several hours.

Kale Salad (ideas)

- orange and fennel
- apple, almond, pecorino
- summer berry: blueberry, strawberry, sliced almonds, dried cranberry, sunflower seeds

Caribbean Rice and Beans

Yield: 4 servings

2 tbsp olive oil
1 small onion, diced 
2 garlic cloves, minced
1/2 tsp dried thyme (or 1 small fresh thyme sprig)
1 cup long grain rice (uncooked)
1 can coconut milk
1/2 cup water
1 bay leaf
2 tsp cajun spice
1/2 tsp paprika
3/4 tsp salt
1/4 tsp black pepper
1 400g can red kidney beans, rinsed and drained

1. Heat oil in a medium saucepan over medium high heat. Add onion, garlic, and thyme and sauté for 3 minutes until starting to soften.
2. Add remaining ingredients except beans and stir to combine. Bring to a boil, then cover and reduce heat to low.
3. Cook for about 20 minutes, or until all the water is absorbed. Add beans.
4. Remove from the stove and allow to rest for at least 15 minutes before serving.
5. Serve with jerk chicken.

Jerk Chicken

Yield: 4 servings

1-1/2 lbs boneless, skinless chicken thighs
1/2 tsp salt
1 tsp freshly ground black pepper
1/4 tsp ground turmeric
1/4 tsp cayenne pepper
1/4 tsp chilli powder
1/4 tsp garlic powder
1 tsp ground cumin
1 tsp dried thyme (or 1/2 teaspoon ajwain seeds)
1 tsp bright red paprika
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp nutmeg
2 tbsp brown sugar
3 tbsp olive oil 
1 tbsp soy sauce (or tamari)
juice of 1 lime

1. Preheat the oven to 350F. 
2. In a small bowl, mix together the spices. 
3. In a separate bowl, mix the spice mix with the wet ingredients.
4. Add the chicken and mix well. Set aside for 10 minutes. 
5. Place on a sheet pan and bake for 20 minutes or until cooked through. 

Beef and Broccoli Stir Fry

Yield: 4 servings

2 sirloin steaks
2 tsp ground coriander
salt and pepper
olive oil
1 red onion, peeled and thinly sliced
2 cloves garlic, peeled and thinly sliced
1 thumb-sized piece fresh ginger, peeled and finely chopped
1 red chilli, thinly sliced
1 head broccoli, cut into florets
3 tbsp soy sauce (or tamari)
1 tbsp honey
1 tsp sesame oil
rice noodles
lime, cut into wedges

1. Slice steaks into thin strips. Season with coriander and salt and pepper.
2. Heat wok or large frying pan until very hot. Pour in a splash of olive oil, and then add the beef. Stir fry for a couple of minutes, until beef is medium rare. Remove beef from pan.
3. Add another splash of oil to the pan, and then add onion, garlic, ginger, and chilli. Fry for 2 minutes until onion has softened slightly.
4. Add the broccoli and fry for another 2 minutes.
5. Add the soy sauce, honey, and sesame oil. Add the cooked beef back to the pan. Toss until everything is well coated.
6. Serve over rice noodles with lime wedges on the side.

Mediterranean Chicken

Yield: 4 servings

4 chicken thighs, bone-in
1 tsp dried oregano
1/2 tsp cayenne pepper
salt and pepper, to taste
2 tbsp olive oil
juice of 1/2 lemon
4 lemon slices
2 cloves garlic, sliced thinly
1/3 cup kalamata olives, pitted and sliced
3 tbsp parsley, chopped

1. Dredge chicken in oregano, cayenne, salt, and pepper.
2. Heat oil in a medium skill over medium heat. Place chicken in hot skillet and cook until lightly golden, about 3 minutes.
3. Turn chicken over, and add lemon juice, lemon slices, garlic, olives, and parsley. Cook for 8-10 minutes, stirring occasionally, until chicken is cooked through.

Monday, November 14, 2016

Lemon Poppyseed Muffins

Yield: 16 mini muffins

1 1/4 cup almond flour
2 tbsp coconut flour
1 tbsp poppy seeds
1 tsp baking soda
1 tsp baking powder
1/4 tsp salt
1/4 cup fresh lemon juice
zest of 1 lemon
3 eggs whisked
3 tbsp coconut oil, melted
1/4 cup of raw honey
1 tsp vanilla extract

1. In a small bowl, mix all the wet ingredients together.
2. In a medium bowl, combine all the dry ingredients.
3. Pour the wet ingredients into the dry ingredients bowl, and stir into a batter.
4. Let batter set for a few minutes, then stir again.
5. Grease a muffin tin or use muffin liners and fill each about two-thirds full.
6. Bake about 15-20 minutes, or until a toothpick inserted into a muffin comes out clean.

Potato and Broccolini Frittata

Yield: 4 servings

8 small waxy potatoes
1/4 cup olive oil
1 small red or white onion, thinly sliced
1 bundle broccolini, chopped into 1-inch pieces
8 large eggs
1 cup grated Parmesan cheese (could substitute nutritional yeast or goat's cheese)
salt and pepper, to taste

1. Preheat the oven to 350F.
2. Place the potatoes in a small pot of water. Bring to a boil and simmer for 10 minutes, or until potatoes are tender. Remove from water, slice into bite-sized pieces, and set aside.
3. Over medium heat, add the olive oil to a large, ovenproof frying pan (ideally 12 inches). Add the onion and cook for 1 minute.
4. Add the broccolini and cook over medium-low heat until the broccolini is mostly tender, about 3-4 minutes, stirring frequently.
5. Beat eggs with the parmesan and salt and pepper, and pour it over the vegetables in the frying pan. Add the cooked potatoes. Cover and cook over medium (or medium-low, if it seems to be browning too quickly) until the eggs are mostly set.
6. Place pan into the oven and bake until the top is bronzed and the eggs are just set throughout, approximately 5 minutes. Let cool slightly before slicing into wedges or squares. 

Thursday, September 29, 2016

Curried Dal

Yield: 6 servings

2 tbsp canola oil
1 medium onion, chopped
1 carrot, peeled and diced
3 cloves garlic, minced
1 tbsp ginger, minced
1/4 tsp curry powder
1/2 tsp ground cumin
1/2 tsp garam masala
1/2 tsp turmeric
1/2 tsp cayenne pepper
1 cup red lentils
4 cups vegetable stock
1 can coconut milk
green onion or cilantro to garnish

1. In a large pot, heat oil over medium heat.
2. Add onion, carrot, garlic, and ginger and saute until soft, about 5 minutes.
3. Add spices and cook for 30 seconds.
4. Add lentils, stock, and coconut milk. Simmer for 20 minutes or until lentils are soft.
5. Garnish with green onions and/or cilantro and serve.

Vegan Banana Bread

Yield: 1 loaf

1/4 cup plain unsweetened almond milk
1/2 tsp apple cider vinegar
1/2 cup coconut oil
1 cup brown sugar
3 very ripe medium bananas, mashed
1 tsp vanilla extract
1 1/2 cup flour
1/2 cup whole wheat flour
1 tsp baking powder
1 tsp baking soda
1/4 tsp nutmeg
1/4 tsp salt
3/4 cup walnuts, chopped

1. Preheat over to 350F. Grease and line a 9" loaf pan.
2. In a small bowl, stir together milk and vinegar. Let sit for a few minutes.
3. In a separate bowl, cream together coconut oil and sugar.
4. Add bananas, vanilla, and milk mixture.
5. In a medium bowl, stir together flours, baking powder, baking soda, nutmeg, and salt.
6. Add dry ingredients to wet mixture. Stir until just combined.
7. Fold in walnuts.
8. Pour batter into prepared pan and bake for 45 minutes or until toothpick inserted near center of loaf comes out clean.

Miso Glaze

Yield: 1/4 cup

2 tbsp white miso
2 tbsp mirin
1 tbsp honey
1 tsp light soya sauce or tamari
1/2 tsp rice vinegar

1. Combine all ingredients in a small bowl and whisk to combine.

Mediterranean Turkey Burgers

Yield: 4 burgers

1⁄4 pound ground turkey
8 sundried tomatoes, chopped
8 olives, pitted and chopped
2 tbsp fresh basil, finely chopped
2 tbsp fresh parsley leaves, finely chopped
1 tbsp Dijon mustard
1 tsp red pepper flakes (optional)
salt and pepper

1. In a medium bowl, combine the all the ingredients and mix with your hands until incorporated.
2. Divide the mixture into four portions and form into rounded patties about 3⁄4-inch thick. Can use a ring-mold for perfectly round burgers.
3. Heat 1-2 tbsp of oil in a nonstick frying pan over medium heat. When the pan is hot, add the patties and cook until a browned crust forms, 3 to 4 minutes. Turn the patties over and cover the pan. Turn the heat to low and cook the burgers another 7 to 8 minutes or until the internal temperature reads 165F on a meat thermometer.

Wednesday, September 28, 2016

Asian Noodle Salad with Sesame Dressing

Yield: 4 servings

Dressing:
3 tbsp olive oil
1 tbsp sesame oil
1 tbsp tamari
½ tsp honey 
juice and zest of 1 lime
3 cm piece of ginger
1 fresh red chili

200g rice noodles
1 small broccoli, cut into small florets
1 handful frozen edamame beans 
1 tbsp sesame seeds
1 bunch of spring onions
½ a bunch of fresh mint

Tuesday, September 27, 2016

Gluten-Free Corn Bread

Yield: 8

3/4 cup yellow cornmeal
1-1/4 cups oat flour
1 tbsp baking powder
1 tsp salt
2 eggs
2 tbsp honey
3/4 cup milk
1/2 cup olive oil

1. Preheat oven to 375F.
2. In one bowl, combine all dry ingredients.
3. In a second bowl, combine all wet ingredients.
4. Add wet ingredients to dry ingredients. Stir until combined.
5. Pour into greased muffin tin. Bake for 20 minutes.

Saturday, September 24, 2016

Ginger Honey Marinade

Yield: 1/3 cup

5 tbsp honey
2 tbsp tamari
1 knob ginger, grated
1 red chili, thinly sliced
2-3 green onions, thinly sliced

Thursday, September 22, 2016

Minestrone Soup

Yield: 8 servings

2 tbsp olive oil
2 slices thick-cut smoked bacon, diced
1 red onion, diced
1 small leek, diced
1 clove garlic, minced
1 carrot, small dice
2 celery stalks, small dice
1 large potato, diced
1 zucchini, small dice
1 tsp dried oregano
1 bay leaf
1 can diced tomatoes
1L vegetable stock
1/2 cup small pasta
1 can cannellini beans
1 large seasonal greens, such as savoy cabbage, kale, chard, roughly chopped
½ a bunch of fresh basil, sliced thinly
parmesan cheese (optional)

1. Heat oil in a large pot over medium heat. Add the bacon and fry gently for 2 minutes, or until golden.
2. Add the onion, leek, garlic, carrot, and celery. Cook slowly for about 5 minutes, or until the vegetables have softened.
3. Add the potato, zucchini, oregano, bay leaf, tomatoes, and vegetable stock. Cover and bring everything slowly to the boil, then simmer for about 10 minutes.
4. Add the pasta and cook for another 6 minutes, until pasta is almost done.
5. When potatoes and pasta are both cooked through, add beans and greens. Cook for 1 minute. Season to taste with salt and pepper. 
6. To serve, add basil and grated parmesan cheese. 


http://www.jamieoliver.com/recipes/vegetables-recipes/minestrone-soup/

Tofu Lettuce Wraps

Yield: 4 servings

Sauce:
3 tbsp hoisin sauce
3 tbsp tamari
2 tbsp rice vinegar
1 tsp sesame oil

2 tbsp canola oil
ground meat - eg turkey, beef, chicken (optional)
1 12-14oz package extra firm tofu
2 cloves garlic, minced
1 knob freshly grated ginger
1 cup mushrooms, finely chopped
1 can water chestnuts, drained and finely chopped
1 carrot, grated
1/2 tsp red pepper flakes
4 green onions, finely sliced, divided
8-12 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves

1. In a small bowl, stir together the sauce ingredients. Set aside.
2. Press the tofu between paper towels to squeeze out as much liquid as possible.
3. In a large skillet over medium-high heat, cook the ground meat if using. 
4. Crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes.
5. Add the garlic, ginger, and mushrooms. Continue cooking about 3 minutes more. 
6. Stir in the water chestnuts, carrot, red pepper flakes, and half of the green onions and cook until fragrant, about 30 seconds more.
7. Pour the sauce over the top of the tofu mixture and stir to coat. Cook just until you hear bubbling and the sauce is warmed through, about 1 minute.
8. Spoon the tofu mixture into individual lettuce leaves and top with remaining green onions.


http://www.wellplated.com/vegetarian-lettuce-wraps/

Chicken Breasts with Mushrooms and Marsala Wine

Yield: 3-4 servings

4 chicken breast fillets, halved
2 cups mixed mushrooms, rinsed and sliced
2 sprigs fresh rosemary
1 tbsp olive oil
1 small red onion, thinly sliced
1 clove garlic, minced or thinly sliced

Liquid:
1/2 cup marsala wine
1/2 cup red wine
2 tbsp red wine vinegar
1/4 cup olive oil

1. Preheat oven to 375.
2. Season chicken breasts with salt and pepper. Place in a baking dish and cover with mushrooms and rosemary sprigs. 
3. In a small pan, saute onion and garlic in olive oil until tender. Spread over chicken and mushrooms. 
4. In a small bowl, combine liquid ingredients. Pour over chicken making sure all pieces are well coated.
5. Bake for 25 minutes or until chicken is cooked. 

Thursday, September 15, 2016

Sheet Pan Chicken Tikka

Yield: 4 servings

Marinade:
1-inch knob of ginger, minced
3 cloves garlic, minced
1 jalapeno pepper, seeded and minced
3/4 cup yogurt
1 tsp salt
1 tsp garam masala
1 tsp ground cumin
1 tsp turmeric
1 tsp paprika
1/2 tsp cayenne pepper
1 tsp sugar

2 lbs chicken thighs, drumsticks, or halved breasts (all skin-on, bone-in)
3 medium Yukon Gold potatoes, cut into chunks
1 small cauliflower, cut into florets
1/2 tsp cumin seeds
3 tbsp olive oil salt and pepper
1 shallot, sliced thinly, tossed with lemon juice and salt
1/3 cup cilantro, chopped

1. Combine all marinade ingredients in a bowl.
2. Place chicken pieces and marinade into a freezer bag and toss to coat. Marinate for 30 minutes, or overnight.
3. Preheat oven to 425F.
4. Line a large baking dish with parchment paper. Add potatoes, cauliflower, cumin seeds, and toss with olive oil and season with salt and pepper.
5. Remove chicken from marinade leaving excess behind. Make spaces between the vegetables for the chicken.
6. Roast for 20 minutes, stir to ensure everything is cooking evenly, and cook another 10-15 minutes until everything is cooked through.
7. To serve, garnish with pickled shallot and cilantro.

https://smittenkitchen.com/2016/04/sheet-pan-chicken-tikka/

Piri Piri Sauce

Yield: 3/4 cup sauce (enough for 4 chicken breasts)

1/2 small red onion (or 2 shallots), roughly chopped
3 cloves garlic
1 small red pepper, seeded, roughly chopped
1 red chili pepper
1 tsp paprika
1/2 tsp dried oregano
juice and zest of 1 lemon
1/4 cup parsley
1/4 cup cilantro
2 tsp red wine vinegar
1 tbsp olive oil
1 tsp salt
1/2 tsp pepper

1. Combine all ingredients in blender and blend until as smooth as possible.
2. Marinate meat with 2/3 of the sauce, leave 1/3 aside for serving.

https://smittenkitchen.com/2016/09/piri-piri-chicken/

Tuesday, July 26, 2016

Warm Lentil, Green Bean, and Potato Salad

Yield: 4 servings

1/2 cup du Puy lentils
1 1/4 cups water
1 bay leaf
1 pound fingerling or new potatoes
1/2 pound green beans
1/2 cup chopped parsley

Optional: peppers, tomatoes

Dressing:
2 tbsp red wine vinegar
1 shallot, finely diced
1 clove garlic, finely minced
1 tbsp dijon mustard
1/4 cup olive oil
2 tbsp capers, roughly chopped
3 tbsp cornichons, roughly chopped
2 green onions, thinly sliced
salt and pepper, to taste

1. Rinse and drain the lentils. Place in pot with water and bay leaf and bring to a boil.
2. Reduce heat, cover, and simmer for about 15 minutes. Lentils should still have a bit of bite, avoid overcooking.
3. When lentils are cooked, drain and rinse under cold running water to stop the cooking process, but should stay a little bit warm. Remove bay leaf.
4. At the same time, cook the potatoes, about 15 minutes. Potatoes should be easily pierced with a knife. Drain and keep warm.
5. In a third pot, blanch the green beans. Once cooled, cut into bite-sized pieces.
6. To make the dressing, place the shallot and red wine vinegar into a small jar with a lid and let sit for 5 minutes. Add garlic, dijon, and olive oil. Seal and shake vigorously to combine. Stir in capers, cornichons, green onions, and salt and pepper.
7. Place lentils, potatoes, green beans, and parsley into a large serving bowl and toss with the dressing.
8. Store leftovers in the fridge, covered, for up to 5 days.


Monday, July 25, 2016

Lemongrass Pork Meatballs

Yield: 4 servings

3-4 cloves garlic
1 stalk lemongrass, roughly chopped
2 tbsp fish sauce
1 tbsp sugar
1/4 cup green onion, roughly chopped
1/4 cup cilantro
1 pound ground pork

1. Place garlic, lemongrass, fish sauce, and sugar into blender or food processor and process until garlic and lemongrass is very finely minced.
2. Add the green onion, cilantro, and pork and pulse until the mixture is combined.
3. Roll into 20-24 meatballs.
4. Bake in 375F degree oven for approximately 20 minutes, flipping meatballs halfway through baking, or until meatballs are golden brown and cooked through.

Vietnamese Salad Rolls

Yield: 8-10 rolls

rice paper rounds
rice noodles or vermicelli
lemongrass pork/chicken or shrimp
carrot, julienne or grated
cucumber, julienne
bean sprouts
red pepper, julienne
yellow pepper, julienne
red cabbage, julienne
Thai basil
mint
cilantro

1. Cook noodles according to package directions.
2. Line up ingredients in small bowls before beginning to assemble rolls.
3. Fill large bowl with warm water. Place one rice paper round in the water and soak for 30-60 seconds or until rice round in pliable and pattern on the round is barely visible. Remove from water and place on a clean, slightly damp kitchen towel.
4. Fill rice round with ingredients and roll to close.
5. Store under a damp cloth or paper towel until ready to serve.
6. Serve with peanut satay sauce.

Spiced Lentil Salad

Yield: 4-6 servings

1 cup du Puy lentils
2 1/2 cups water
1/2 small red onion, chopped
1/4 cup capers, chopped
1/4 cup parsley, chopped
1/4 cup cilantro, chopped

Optional: vegetables (cucumber, tomato, fennel, avocado, carrot, spinach, arugula), dried fruit (cranberries, currants), seeds (pumpkin, sunflower), nuts (almonds, walnuts), cheese (feta, goat's)

Dressing:
1/4 cup olive oil
1/4 cup apple cider vinegar
1 tbsp dijon mustard
1 tsp salt
1 tsp ground black pepper
3/4 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground turmeric
1/4 tsp cayenne pepper
1/4 tsp ground cardamon
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1/4 tsp ground cinnamon

1. Rinse and drain the lentils. Place in pot with water and bring to a boil.
2. Reduce heat, cover, and simmer for about 15 minutes. Lentils should still have a bit of bite, avoid overcooking.
3. While lentils are cooking, combine all dressing ingredients in a small jar with a lid. Seal and shake vigorously to combine.
4. When lentils are cooked, drain and rinse under cold running water to stop the cooking process.
5. Once they have cooled slightly but are still are a little warm, put lentils in a large serving bowl and toss with the dressing.
6. Stir in onion, capers, herbs, and any other additions.
7. Store leftovers in the fridge, covered, for up to 3 days.


https://www.mynewroots.org/site/2010/06/the-best-lentil-salad-ever-2/

Sunday, July 10, 2016

Watermelon Cucumber Quinoa Salad

Yield: 4 servings

1/2 cup quinoa
1 cup water
1 small watermelon, skin removed and chopped
1 medium cucumber, chopped
juice from 2 limes
1/4 cup fresh mint, chopped
salt and pepper
1/4 cup feta, crumbled (optional)

1. Cook quinoa in water until all the water is absorbed, about 15 minutes. Remove from heat and cool.
2. When quinoa is cool, combine with all remaining ingredients.




Beef Stew (Slow Cooker)

Yield: 6-8 servings

1 kg cubed stewing beef
flour, salt, pepper
1 large onion, chopped
3 cloves garlic, minced
1-inch piece ginger, minced
4 carrots, chopped
2 medium potatoes, chopped
2 tbsp tomato paste
2 bay leaves
1/4 tsp ground cloves
1/2 tsp cayenne pepper
4 cups beef broth
2 tbsp lemon juice
1 cup peas

1. Place a few tablespoons of flour, seasoned with salt and pepper, into a bowl. Mix in the beef to coat each cube.
2. Place beef and all remaining ingredients except peas into the slow cooker.
3. Cook on high for four hours or until beef is tender.
4. Add peas and cook for 5 more minutes.

Thursday, July 7, 2016

Banana Granola

Yield: 9 cups

3 cups rolled oats
1 cup buckwheat groats
1 cup unsweetened coconut flakes
1/2 cup sunflower seeds
1/2 cup walnuts, chopped
1/2 cup pecans, chopped
2 tsp ground cinnamon
1/2 tsp salt
1/3 cup coconut oil
3 very ripe bananas
1/2 cup maple syrup

1. Preheat the oven to 350F. Line a baking sheet with parchment paper.
2. In a large bowl, combine all the dry ingredients.
3. Melt the coconut oil.
4. Pour the melted coconut oil into the blender, add the bananas and maple syrup, and blend.
5. Pour the liquid mixture over the dry mixture and fold to coat. The mixture will be rather wet.
6. Spread the mixture in an even layer onto the prepared baking sheet.
7. Bake for 15-20 minutes until the mix is beginning to turn brown.
8. Flip the granola over in large sections and return to the oven and flip it every 4-5 minutes, making smaller chunks each time, until golden, about 20 more minutes (40 minutes in total).
9. Set granola aside to cool. Do not stir until it is completely cool.
10. Store in an airtight container at room temperature for up to 1 month.


Monday, July 4, 2016

Quinoa Tabouli Salad

Yield: 4 servings

1 cup quinoa
2 cups water
2-3 green onions, finely chopped
1/4 cup fresh cilantro, finely chopped
1/4 cup fresh parsley, finely chopped
2 medium tomatoes, chopped
1/2 cucumber, chopped
1/2 cup pumpkin seeds
1/2 avocado, chopped
fresh mint, finely chopped
optional: 1/4 cup crumbled feta

Dressing:
juice of 1/2 lemon
1 tbsp apple cider vinegar
2 tbsp olive oil
1 clove garlic
salt and pepper, to taste

1. Cook quinoa in water until all the water is absorbed, about 15 minutes. Remove from heat and cool.
2.  Mix all the dressing ingredients in a small bowl.
3. When quinoa is cool, mix remaining salad ingredients together with the quinoa.
4. Pour dressing over the salad and toss to combine.

Wednesday, June 15, 2016

Miso Tahini Dressing

Yield: 1/2 cup

1/4 cup tahini
1 tbsp miso paste
1 tbsp lemon juice
freshly ground pepper
1/4 cup warm water

1. Mix tahini, miso paste, lemon juice, and pepper in a jar until it forms a smooth paste.
2. Gradually add the water. Add more water if a thinner consistency is preferred. The dressing will thicken as it sits.
3. Store in the refrigerator for up to a week.


Black Bean Burger

Yield: 8 burgers

1 small carrot, grated
1/2 small onion, minced
2 cloves garlic, minced
1/4 cup sunflower seeds
1/4 cup walnuts
1/3 cup parsley, cilantro, or basil
1 can black beans, rinsed and drained
1 egg, beaten
1/2 cup rolled oats
2 tsp chili powder
1 tsp turmeric
1/4 tsp salt
1/4 tsp black pepper

Variations:
Beans - kidney, garbanzo, white, pinto
Vegetables - mushrooms, zucchini, peppers, corn, beets, sweet potatoes
Grains - cooked brown rice, quinoa, lentils
Nuts and Seeds - pumpkin, hemp, chia, sesame seeds, almonds
Spices and Herbs - oregano, marjoram, sage, dill, cilantro, cayenne, cumin, curry
Eggs - 1 tbsp flax meal or chia seeds mixed with 3 tbsp water

1. Preheat oven to 350F.
2. In a food processor, combine all ingredients and pulse until desired texture is reached.
3. Form patties and place on a parchment-lined baking sheets.
4. Bake for 10-15 minutes.


Gluten-Free Loaf

Yield: 1 loaf

1 1/2 cups (150g) gluten-free oats
1/4 cup (35g) hazelnuts, chopped
1/4 cup (35g) almonds, chopped
1/2 cup (70g) sunflower seeds
1/2 cup (70g) pumpkin seeds
1/2 cup (90g) flax seeds
1 tbsp caraway seeds
2 tbsp chia seeds
4 tbsp (32g) psyllium seed husks (or 3 tbsp (24g) psyllium husk powder)
1 tsp fine sea salt
1 tbsp maple syrup
3 tbsp coconut oil, melted
1 1/2 cups water

1. Line a loaf pan with parchment paper.
2. Combine the oats, nuts, seeds, psyllium, and salt in the loaf pan. Stir well.
3. Whisk the maple syrup, coconut oil, and water together. Pour over the dry ingredients and mix until everything is completely soaked and the dough becomes very thick. Smooth out the top with the back of a spoon.
4. Cover and let sit out on the counter overnight or for at least 3 hours.
5. Preheat over to 350F.
6. Bake the loaf on the middle rack of the oven for 20 minutes. Remove the bread from the loaf pan and turn it upside down directly onto the oven rack. Bake for another 30-40 minutes. The bread is done when it sounds hollow when tapped.
7. Let the bread cool completely before slicing. Slice with a sharp smooth knife instead of a serrated bread knife.
8. Store sealed tightly in the refrigerator for up to 5 days. It also freezes well.



Tuesday, June 14, 2016

Chana Masala

Yield: 6-8 servings

1 tbsp coconut oil
1 onion, minced
3 cloves garlic, minced
2 tsp ginger, minced
1 jalapeno pepper, deseeded and minced
1/2 tsp salt
1/2 tsp ground black pepper
1 tbsp ground coriander
2 tsp ground cumin
1 tsp garam masala
1 tsp ground turmeric
2 tsp paprika
2 tsp whole cumin seeds, toasted
1/2 tsp ground cayenne pepper
1 tbsp amchoor powder (or juice of 1/2 lemon)
1 can whole tomatoes, with their juices, chopped small
2 small cans chickpeas, drained and rinsed
juice of 1/2 lemon

1. Heat coconut oil in a large pot. Add onion, garlic, ginger, and jalapeno. Saute over medium heat, about 5 minutes.
2. Turn heat down to medium-low and add all the spices. Cook for 1-2 minutes.
3. Add tomatoes and chickpeas. Simmer for 10-15 minutes.
4. Add lemon juice to finish.

Saturday, May 28, 2016

Power Cereal

Yield: 1L

1 cup buckwheat groats
1 cup chia seeds
3/4 cup hemp seeds
1/2 cup flax seeds, freshly ground
1/3 cup dried apple, chopped
1/3 cup unsweetened coconut
1/2 cup raisins
1/2 cup walnuts, chopped
1 tbsp cinnamon

1. Mix all ingredients together.
2. Place in a glass container to store in the fridge.
3. To serve, mix 2-3 tbsp of the cereal with a milk substitute, yogurt, apple sauce, or 1/4 cup warm water and let sit for 5 minutes. Sweeten if desired with raw honey or maple syrup.

Variations: vary the dried fruit, nuts, and seeds

Baked Oatmeal

Yield: 9x9 baking dish

2 cups rolled oats
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp salt
1 egg, beaten
3 tbsp coconut oil, melted and slightly cooled
2 tsp vanilla extract
2 ripe bananas, cut into 1/2-inch slices
1 1/2 cups blueberries or mixed berries
2 cups almond milk
2 tbsp honey or maple syrup
1/2 cup walnuts, chopped

Variations:

  • Maple pecan with apples
  • Apples and cinnamon with almonds
  • Peach and almond
  • Mango, coconut, and brazil nuts
  • Pumpkin puree with cloves, ginger, nutmeg, and walnuts
  • Instead of nuts, could use seeds: pumpkin, sunflower, sesame, flax, hemp, chia

1. Preheat oven to 375F.
2. Grease the inside of the baking dish.
3. In a small bowl, mix the dry ingredients together, except the walnuts.
4. In a large bowl, mix the wet ingredients together.
5. Combine the two bowls and mix well.
6. Pour into the prepared pan and sprinkle the top with the nuts.
7. Bake for 30-35 minutes or until the top is nicely golden and the mixture has set.

Saturday, May 7, 2016

Root Vegetable Stew

Yield: 6-8 servings

1 tbsp olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 1-inch knob ginger, minced
1/2 tsp salt
1/2 tsp mustard seeds
1/2 tbsp ground coriander
1/2 tbsp turmeric
1/4 tsp cayenne powder
1 red pepper, diced
4 cups diced root vegetables (carrots, sweet potato, parsnips, celeriac, sunchokes, turnips, daikon, etc)
1 cup red lentils
1 can diced tomatoes
1 can coconut milk
2 cups vegetable broth
1 can chickpeas
juice of 1/2 lemon
1/2 cup cilantro, chopped

1. In a large pot, heat the oil over medium-high heat. Add oil and cook for 5 minutes until beginning to soften.
2. Add garlic, ginger, and all the spices. Cook for 5 minutes.
3. Add the chopped vegetables. Cook for 5 minutes.
4. Add lentils, canned tomatoes, coconut milk, and broth. Bring to a boil, then reduce heat to simmer. Cook for 20 minutes until lentils are soft and root vegetables are tender.
5. Add chickpeas and lemon juice. Season to taste. Garnish with cilantro before serving.

Mango and Curried Chickpea Salad

Yield: 4 side servings

1 small cauliflower, broken into small florets
3 tbsp olive oil
1 medium onion, thinly sliced
1/2 tsp salt
1 tsp ground coriander
1 tsp black mustard seeds
1/2 tsp ground cumin
1/2 tsp ground turmeric
1/2 tsp curry powder
1 tsp sugar
1 can chickpeas
1 large ripe Alphonso mango, diced
1 jalapeno pepper, seeded and finely chopped
1 cup cilantro, chopped
3 tbsp lime juice
1 cup baby spinach leaves

1. Bring a large pot of water to boil and blanch cauliflower for 1 minute. Drain and pat dry.
2. In a medium pan, heat 2 tbsp oil over medium-high heat. Add the onion and cook for 5 minutes.
3. Add spices and cook for 2 minutes. Transfer to a medium bowl.
4. In the same pan, heat remaining 1 tbsp of oil. Add cauliflower and fry for 3-4 minutes, just to give it colour.
5. Add cauliflower to bowl with onions. Add chickpeas, mango, jalapeno, cilantro, lime, and spinach. Stir well and serve at once, or chill and serve within 24 hours.

Curried Lentils and Sweet Potatoes and Swiss Chard

Yield: 6 servings

2 tbsp olive oil
1 medium onion, chopped
4 cloves garlic, minced
1 1-inch piece of ginger, peeled and grated
1 jalapeno pepper, deseeded if desired, minced
1 1/2 tsp garam masala
1/2 tsp curry powder
4 cups vegetable broth
2 medium sweet potatoes, peeled and cut into cubes (about 2 cups)
1 1/2 cups green lentils
1 bay leaf
2-4 leaves of Swiss chard, centre ribs removed, leaves thinly sliced
1 tsp salt
1/2 tsp ground black pepper
1/3 cup cilantro, chopped
zest of 1 lime
juice of 1 lime
1/4 cup green onions, sliced, for garnish

1. In a large pot, heat oil over medium heat. Add onions and saute until translucent, about 5 minutes.
2. Add garlic, ginger, jalapeno, garam masala, and curry powder. Cook for 1 minute.
3. Stir in broth, sweet potato, lentils, and bay leaf. Increase heat to high and bring to a boil.
4. Reduce heat to medium and simmer for 25 minutes.
5. Stir in chard and cook for about 5 more minutes, or until lentils and sweet potatoes are cooked.
6. Just before serving, season with salt and pepper, and stir in cilantro, lime zest, and lime juice. Garnish with green onions.

Saturday, April 30, 2016

Quinoa and Fennel Salad

Yield: 6 servings

1 cup quinoa
4 tbsp olive oil
2 fennel bulbs, trimmed and sliced thinly
1 tbsp sugar or honey
3 tbsp apple cider vinegar
1/2 tsp salt
1/2 cup edamame beans
1 green chile, seeded and finely chopped
1 1/2 tsp ground cumin
1/2 cup mint, chopped
1/2 cup dill, chopped
1/2 cup cilantro, chopped
2 tbsp dried cranberries
2 tbsp pumpkin seeds
2 limes, segmented plus juice

1. Cook quinoa as directed on package. Let cool.
2. Over medium-high heat, pour 2 tbsp of olive oil into a large saute pan.
3. Add fennel and sear for 2 minutes, stirring once, to get some colour.
4. Turn down heat to medium and cook for another 10 minutes until fennel is completely soft.
5. Add sugar/honey, vinegar, and salt and cook for another 2 minutes. Remove from heat.
6. Combine quinoa, fennel, edamame, chile, cumin, herbs, cranberries, pumpkin seeds, limes, and remaining 2 tbsp of olive oil.

Friday, April 29, 2016

Granola Bars

Yield: 9x9 square pan

1 2/3 cups quick rolled outs
1/3 cup oat flour (oats processed until finely ground in a food processor)
1/2 cup sugar
1/2 tsp salt
1/4 tsp cinnamon
2-3 cups dried fruits and nuts*
6 tbsp melted butter
1 tsp vanilla extract
2 tbsp honey
2 tbsp maple syrup
2 tbsp corn syrup
1 tbsp water
1/3 cup almond butter

*My mix: 3/4 cup unsweetened coconut, 1/4 cup flax seeds, 1/3 cup sunflower seeds, 1/3 cup pecans, 1/3 cup walnuts, 1/4 cup dried cranberries, 1/3 cup chocolate chips

*Suggestions: dried cranberries, dried cherries, dried apricots, dried apples, pecans, walnuts, coconut, sunflower seeds, pumpkin seeds, sesame seeds, flax seeds, wheat germ, chocolate chips. If nut pieces are coarse, can pulse in food processor to break up a little if desired.

1. Preheat over to 350F.
2. Line a 9x9 square pan with parchment paper.
3. In a medium-sized bowl, stir together all the dry ingredients.
4. In a small bowl, whisk together the wet ingredients.
5. Add the wet ingredients to the dry, as well as the almond butter, until the mixture is evenly crumbly.
6. Spread into the prepared pan and press in firmly.
7. Bake for 30-40 minutes, until they are brown around the edges.
8. Cool the bars in the pan. Once cool, lift parchment to remove bars and place on a cutting board to cut into squares. If bars seem crumbly, chill pan in the fridge for 30 minutes before cutting.

Saturday, April 23, 2016

Apple Chai Energy Balls

Yield: 20 1-inch balls

1 1/2 cups rolled oats
1/2 cup almond butter
1/3 cup honey
1/2 cup dried apple, chopped
1/4 tsp cinnamon
1/8 tsp ground cloves
1/8 tsp ground cardamom
1/8 tsp ground ginger

1. Mix all ingredients together in a large bowl. If mixture is too dry, add more honey or almond butter.
2. Using a tablespoon, scoop dough out and roll into balls.
3. Store in an air-tight container in the refrigerator or freezer.

Friday, April 22, 2016

Vanilla Chia Pudding

Yield: 1 cup

1/2 cup yogurt
1/2 cup almond milk
1/4 cup chia seeds
1 tbsp maple syrup
1 tsp vanilla extract
1/4 tsp salt

1. Add all ingredients to a bowl and mix together.
2. Refrigerate for 2 hours.
3. Serve chilled with any toppings you like.

Chocolate Chia Pudding

Yield: 1 cup

1/2 cup coconut milk
1/2 cup almond milk
1/4 cup chia seeds
2 tbsp cocoa powder
1 tbsp maple syrup
1/4 tsp salt

1. Add all ingredients to a bowl and mix together.
2. Refrigerate for an hour.
3. Serve chilled with any toppings you like.

Thursday, March 3, 2016

Almond Satay Sauce

Yield: 2/3 cup

1/3 cup almond butter
1/4 cup water
2 tbsp maple syrup
2 tbsp tamari
2 tbsp lemon juice
1 tsp sesame oil
1 clove garlic
1 inch knob ginger, peeled
1 tsp chili flakes
1 tsp chili oil
salt and pepper to taste

1. Place all ingredients in blender or food processor and process until smooth.
2. Store in airtight container in fridge for up to 5 days.

Wednesday, February 24, 2016

Kale Pesto

Yield: 1 cup

1 bunch kale, rinsed, ribs removed, torn into large pieces
3/4 cup olive oil
2 tbsp hemp oil
1 clove garlic
1/3 cup pumpkin seeds
1/4 cup parmesan cheese, grated
salt and pepper to taste

1. Blanch the kale in boiling salted water for about 1 minute.
2. Chill in cold water bath, then drain and squeeze out excess water.
3. Place kale in food processor or blender with half the oil and pulse to start breaking up the kale.
4. Add garlic and pumpkin seeds and blitz several times.
5. Add the cheese and slowly add oils. Process until everything is broken down. It will never be really smooth.
6. Season with salt and pepper to taste.

Recipe Index

Entrees
Almond Butter Tofu
Almond Butter Tofu Stir-Fry
Asian Beef Skewers
Beef and Broccoli Stir Fry
Beef Stew
Black Bean Burger (Inspire Health)
Black Bean Burger (Oh She Glows Every Day)
Cashew Chicken
Chana Masala
Chickpea and Sweet Potato Buddha Bowl
Chickpea Stew
Chili
Chicken Teriyaki
Chicken Tikka
Chicken with Mushrooms and Marsala Wine
Chickpea Coconut Curry with Sweet Potato and Spinach
Chickpea Shakshuka
Cilantro Lime Chicken
Citrus Balsamic Pork Tenderloin
Coconut Crusted Chicken Strips
Coconut Curry Prawns
Cod Piccata
Curried Dal
Curried Lentils with Sweet Potatoes and Swiss Chard
Green Curry Chicken
Green Lentil and Squash Stew
Green Lentil, Yam, Mushroom, and Green Bean Curry
Halibut with Sweet Garlic Tomato Sauce
Indian-Spiced Turkey Meatballs
Jerk Chicken
Lemon and Parsley Crusted Cod
Lemon Garlic Chicken Drumsticks
Lemongrass Pork Meatballs
Lentil Shepherd's Pie Filling
Lentil Taco Meat
Marinated Portobello Steaks
Mediterranean Chicken
Mediterranean Turkey Burgers
Mexican Quinoa Salad Cups
Miso Halibut
Miso Spaghetti with Brussel Sprouts and Lemon
Moroccan Chickpea Stew
Moroccan Lamb Stew
Pad Thai
Pork Vindaloo
Pulled Pork
Quinoa Gado Gado Bowl
Quinoa Taco Meat
Ratatouille
Red Lentil and Quinoa Fritters
Red Lentil Chili
Root Vegetable Stew
Snapper in Yogurt Curry
Spaghetti Squash with Kale Pesto
Stuffed Acorn Squash
Stuffed Peppers
Stuffed Portobello Mushrooms
Sundried Tomato Pasta
Sweet Potato, Zucchini, and Red Lentil Stew
Tahini Ginger Quinoa Bowl
Tandoori Chicken
Thai Noodle Bowl
Thai Salmon Fishcakes
Tofu Lettuce Wraps
Vermicelli Noodle Bowl with Portobello Mushrooms and Pickled Vegetables
Vietnamese Salad Rolls
Zucchini Lasagna

Sides
Asian Quinoa
Brussel Sprout Skillet
Cabbage Mango Slaw
Caribbean Rice and Beans
Chard with Cumin and Lemon
Crispy Tofu
Falafel-Spiced Chickpeas
Greek Rice Pilaf
Herb Quinoa
Lemon Asparagus Risotto
Orange Roasted Carrots
Quick Pickled Onions
Sardines with Lemon and Mint
Sauteed Radishes with Mint
Sesame Lime Rice
Spaghetti Squash with Kale Pesto
Spanish Rice
Spiced Roasted Broccoli
Spicy Bulgur and Beans
Spicy Green Beans
Zucchini Gratin

Salads
Asian Noodle Salad
Bean and Beet Salad
Broccolini Salad
Cabbage Mango Slaw
Cannellini and Green Bean Salad
Cumin Coleslaw
Curried Chickpea Salad
Italian Pasta Salad
Kale and White Bean Salad
Kale, Beet, and Carrot Salad
Kale, Brussel Sprout, and Chickpea Caesar Salad
Kale Salad Ideas
Lentil Salad with Roasted Carrots and Cumin
Mango and Curried Chickpea Salad
Marinated Cucumber Salad
Mexican Quinoa Salad Cups
Nicoise Salad (Vegan)
Quinoa and Fennel Salad
Quinoa Tabouli Salad
Roasted Broccoli, Sweet Potato, and Chickpea Salad
Roasted Corn Salad
Roasted Fennel and Quinoa Salad
Seedy Coleslaw
Soba Noodle Salad with Broccoli, Mushrooms, and Kale
Spiced Lentil Salad
Tabbouleh Salad Bowl
Taco Salad
Thai Noodle Bowl
Tomato Basil Chickpea Salad
Vietnamese Salad Rolls
Warm Lentil, Bean, and Potato Salad
Watermelon and Cucumber Quinoa Salad
Wheatberry Chickpea Salad

Breakfast
Baked Egg White Cups
Baked Oatmeal
Banana Bread (gluten-free)
Banana Bread (vegan)
Banana Bread Muffin Tops
Banana Granola
Basic Overnight Oats
Blueberry Cornmeal Muffins
Blueberry Pie Overnight Oats
Breakfast Cookies
Chickpea Shakshuka
Chocolate Chia Pudding
Coconut Almond Quinoa Pancakes
Coconut Chia Pudding
Devilled Eggs with Dill
Granola
Lemon Poppyseed Muffins
Potato and Broccolini Frittata
Power Cereal
Scrambled Tofu Breakfast Burrito Bowl
Smoothies
Spinach and Artichoke Egg Bake
Spinach and Basil Egg Wraps
Tofu Scramble with Kale and Sweet Potato Hash
Vanilla Chia Pudding

Dessert/Snacks
Almond Butter Chocolate Chunk Cookies
Almond Coconut Chocolate Chip Cookies
Almond Thumbprint Cookies
Apple Chai Energy Balls
Banana Bread (gluten-free)
Banana Bread (vegan)
Banana Bread Muffin Tops
Banana Granola
Black Bean Brownies
Blueberry Cornmeal Muffins
Blueberry Squares
Breakfast Cookies
Brownies (Gluten-Free)
Brownies (No-Bake)
Cherry Almond Crumble Squares
Chocolate Almond Espresso Cookies
Chocolate Chia Pudding
Chocolate Chip Tahini Cookies
Chocolate Frosting
Chocolate Ganache Cake
Chocolate Hemp Energy Bites
Coconut Chia Pudding
Coconut Lime Energy Bites
Curry and Lime Spiced Cashews
Ginger Molasses Cookies
Granola
Granola Bars
Granola Bars (Crunchy)
Granola Bars (No-Bake)
Guacamole
Lemon Coconut Muffins
Lemon Poppyseed Muffins
Nut Butter Blondies
Oatmeal Chocolate Chip Cookies
Peanut Butter Cookie Bites
Peanut Butter Cookies
Peanut Butter Energy Balls
Pumpkin Loaf
Salted Almond Butter Cookies
Vanilla Chia Pudding

Sauces/Marinades/Dressings
Almond Butter Vinaigrette
Almond Satay Sauce
Avocado Basil Dressing
Avocado Chimichurri
Avocado Cilantro Dressing
Balsamic Tamari Dressing
Barbeque Sauce
Cashew Cheese Sauce
Cashew Garlic Sauce
Cashew Sour Cream
Chimichurri
Chipotle Aioli
Chipotle Red Salsa
Cilantro Lime Coconut Dressing
Creamy Dill Dressing
Dijon Balsamic Sauce
Dill Tofu Dressing
Fire-Roasted Tomato Salsa
Ginger Honey Marinade
Ginger Lime Tahini Sauce
Guacamole
Honey Ginger Glaze
Honey Lime Vinaigrette
Kale Pesto
Kale Pesto (Vegan)
Lemon Dill Dressing
Lemon Dill Hummus Sauce
Lemon Tahini Dressing
Lemongrass Marinade
Miso Glaze
Miso Sesame Sauce
Miso Tahini Dressing
Orange Ginger Stir Fry Sauce
Piri Piri Sauce
Raspberry Chia Seed Jam
Sesame Dressing
Spicy Peanut Sauce
Spinach Coconut Curry Sauce
Sun-dried Tomato Dressing
Tahini Ginger Sauce
Thai Dipping Sauce
Tomato Coconut Curry Sauce
Tzatziki (Paleo)
Vegan Alfredo Sauce)
Vegan Caesar Salad Dressing (nut-free)
Vegan Caesar Salad Dressing (with cashews)
Vegan Caesar Salad Dressing (with sunflower seeds)
Vegan Parmesan Cheese
Vegan Ricotta
Vietnamese Dipping Sauce

Bread
Corn Bread (gluten-free)
Gluten-Free Loaf
Seed Crackers

Soup
Beet and Cabbage Soup
Broccoli, Spinach, and Red Lentil Soup
Chicken, Ginger, and Kale Soup
Minestrone Soup
Miso Soup
Red Pepper and Tomato Soup
Sweet Potato, Carrot, and Ginger Soup
Turkish Lentil Soup
Yam and Basil Soup
Yam, Ginger, and Coconut Soup