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


  • 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.