Thursday, April 27, 2017

Lentil Salad with Roasted Carrots and Cumin

Yield: 3 servings

4 carrots
1 large shallot
1 tbsp fennel seeds
1 tbsp cumin seeds
1-2 tbsp olive oil
salt and pepper
3/4 cup French green lentils
1 tbsp olive oil
2 tsp ground coriander
2 tbsp cilantro, chopped
1 cup arugula
1/3 cup walnuts, chopped

1. Preheat oven to 350F. Line a baking tray with parchment paper.
2. Cut each carrot in half length-wise, and then slice on the diagonal.
3. Peel the shallots and chop into quarters.
4. Place carrots and shallots on prepared baking tray. Toss with fennel seeds, cumin seeds, olive oil, and salt and pepper. Roast for 30 minutes.
5. In the meantime, cook lentils in 2 cups of water for about 20 minutes. Drain and rinse in cold water to stop cooking.
6. To serve, in a large bowl, combine the cooked lentils, olive oil, ground coriander, chopped cilantro, arugula, walnuts, and the roasted vegetables.
7. Add some generous dollops of cashew cheese before serving.

Cashew Cheese Sauce

Yield: 1 cup

1 cup cashews
juice of 1 lemon
1 tbsp nutritional yeast
1/4 cup water
salt and pepper

1. Combine all ingredients in a blender and process on high until totally smooth.

Snapper in Yogurt Curry

Yield: 3-4 servings

2 tbsp coconut oil, separated
2 tsp cumin seeds
1 small onion, diced
2 cloves garlic, finely minced
2 tbsp finely chopped ginger
salt and pepper
1 tsp turmeric
2 tbsp ground coriander
1 tbsp paprika
1 tsp ground cayenne pepper
1 cup water
2 cups plain yogurt (minimum 2% milk fat)
1 lb snapper (or other white fish)
1/4 cup cilantro, chopped

1. In a medium pot, heat 1 tbsp coconut oil over medium heat. Add cumin seeds and allow them to sizzle for 30 seconds.
2. Add onion and sauté for 3 to 5 minutes, or until beginning to soften.
3. Add garlic and ginger, and sauté for 1 minute.
4. Add spices and stir for 2 to 3 minutes. The spices will become slightly pasty. Turn off the heat and stir in water.
5. To prevent the yogurt from curdling, whisk 1/2 cup of the masala-water mixture into the yogurt. Pour the yogurt into the pot of masala-water and stir well with a whisk. Turn the heat to high and bring curry to a boil, whisking constantly, then reduce the heat to medium-low and simmer for 5 minutes, stirring once or twice. Set aside while you prepare the fish.
6. In a pan, heat 1 tbsp coconut oil over medium-high heat. Season the snapper with salt and pepper. Cook for 2 minutes on each side, until just barely cooked through.
7. To serve, place snapper on a plate and cover with sauce. Garnish with chopped cilantro.

Chard with Cumin and Lemon

Yield: 2 servings

2 tbsp olive oil
1 tbsp cumin seeds
1 clove garlic, thinly sliced
1 lb swiss chard, chopped
zest of 1 lemon
1/4 tsp red pepper flakes
salt and pepper, to taste

1. In a large skillet, heat oil over medium heat. Add the cumin seeds and garlic and toast for 1 minute. Stir to ensure the garlic does not burn.
2. Add the chard and toss until wilted.
3. Season with lemon zest, red pepper flakes, and salt and pepper.

Wednesday, April 26, 2017

Breakfast Cookies

Yield: 15

1 tbsp ground flax seed 
2 1/2 tbsp water
1/2 ripe banana, mashed 
2 tbsp unsweetened applesauce
1/4 cup almond butter or peanut butter (or some of each)
1/2 tsp vanilla extract
1 tbsp coconut oil, melted
2 tbsp maple syrup 
1/2 tsp cinnamon
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
3/4 cup rolled oats
1/4 cup oat flour
1/4 cup almond meal
2 tbsp chopped walnuts or pecans
1/4 cup dried blueberries (or other dried fruit)

1. Preheat oven to 350F. Line a baking sheet with parchment paper. 
2. In a large bowl, prepare flax egg by combining ground flax seed and water. Stir to combine and let rest for 5 minutes.
3. Add banana and applesauce and whisk thoroughly to combine.
4. Add nut butter, vanilla, coconut oil, maple syrup, cinnamon, baking powder, baking soda, and salt and whisk thoroughly.
5. Add oats, oat flour, and almond meal, and mix well until just combined. The batter will look a little wet and sticky.
6. Add nuts and dried fruit and stir until just combined. 
7. Use a tablespoon to scoop batter onto prepared baking sheet, then press down slightly with your fingers to spread out a little. The cookies will not expand much while baking, so they can be placed pretty close together. 
8. Bake for 15 to 18 minutes or until the cookies are slightly golden brown on the edges.
9. Let rest on baking sheet for 3 minutes before transferring to a cooling rack. 
10. Once completely cooled, store in an air-tight container to keep fresh for up to a few days. Will keep in the freezer up to 1 month.

Friday, April 21, 2017

Curry and Lime Spiced Cashews

Yield: 2 cups

2 cups cashews
1 1/2 tbsp melted coconut oil or olive oil
1 tbsp maple syrup
1 tbsp green curry paste
1 1/2 tbsp coconut sugar
1 tsp curry powder
1/2 tsp ground cumin
1/2 tsp ground ginger
1/2 tsp ground turmeric
1/2 tsp sea salt
1 tsp lime zest

1. Preheat oven to 325F.  Line a baking sheet with parchment paper.
2. Place cashews on prepared baking sheet. Bake for 5 minutes.
3. In the meantime, in a medium bowl, add oil, maple syrup and green curry paste. Whisk thoroughly to combine.
4. Remove slightly toasted cashews from the oven and add directly to the curry mixture. Toss to combine.
5. Add remaining spices (coconut sugar through sea salt), and toss thoroughly to combine.
6. Add back to baking sheet and bake for another 8 to 12 minutes, or until golden brown and roasted.
7. Once the cashews have cooled a bit, sprinkle with lime zest and toss to coat.
8. Store leftovers in an airtight container at room temperature for 2 to 3 weeks. Best within the first week.

Spinach Coconut Curry Sauce

Yield: 3-4 servings

2 tbsp coconut oil
2 shallots, diced
4 cloves garlic, minced
1 tbsp ginger, minced
1 tbsp curry powder
3 cups spinach
1 1/2 cups coconut milk
1 tbsp maple syrup
salt and pepper
1 tbsp arrowroot starch
1 tbsp lime juice

1. In a large pot, heat oil over medium heat. Once hot, add shallot, garlic, and ginger. Cook for 3-4 minutes, stirring frequently, or until softened and slightly browned.
2. Add curry powder and spinach and cook for 3 to 4 minutes, stirring occasionally.
3. Add coconut milk, maple syrup, and season with salt and pepper. Bring to a boil. 
4. Remove from heat and transfer to a high-speed blender. Blend on high until pureed. Add the arrowroot starch to thicken and blend once more to fully combine. 
5. Transfer curry back to the pot and heat over medium heat until bubbling. Then reduce heat to low and cook until slightly thickened, about 5 to 10 minutes.
6. While the curry cooks, you can throw in some meat or tofu or any vegetables of choice (red pepper, sweet potatoes, squash, kale).
7. Season with lime juice before serving.

Wednesday, April 19, 2017

Lemon Garlic Chicken Drumsticks

Yield: 4 servings

3 tbsp olive oil
3 cloves garlic, minced
zest and juice of 1 lemon
1/2 cup chicken stock
1/2 tsp paprika
1/2 tsp chili flakes
1/2 tsp ground cumin
1/2 tsp dried oregano
1/2 tsp thyme
salt and pepper
8 chicken drumsticks
1 tbsp parsley, chopped
lemon wedges, to garnish

1. In a large bowl, combine oil, garlic, lemon zest and juice, chicken stock, and all spices. Stir to combine.
2. Add the chicken to the bowl and stir to coat. Let marinate for at least one hour.
3. Preheat oven to 400F. Line a baking dish with parchment paper.
4. Place chicken and all the marinade into the prepared dish. Bake about 20 to 30 minutes, or until chicken is golden brown and fully cooked through.
5. Garnish with chopped parsley and serve warm with lemon wedges to garnish.

Red Lentil Chili

Yield: 4-6 servings

2 tbsp coconut oil
1 small onion, diced
4 cloves garlic, finely minced
1 jalapeño, finely diced 
1 red pepper, diced
1/2 zucchini, diced
1/2 tsp salt
1/2 tsp pepper
3 tbsp chili powder
2 tbsp ground cumin
1 tsp smoked paprika
1 can diced tomatoes
3 tbsp tomato paste
1 tbsp maple syrup
1 1/2 - 2 cups water or stock
3/4 cup red lentils
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1/2 cup frozen corn

1. In a large pot, heat oil over medium heat. Once hot, add onion. Sauté for 3-4 minutes, stirring frequently.
2. Add garlic, jalapeño, red pepper, and zucchini, and season with salt and pepper.
3. Add the spices, diced tomatoes, tomato paste, maple syrup, and water/stock, and stir to combine. Bring to a low boil over medium high heat.
4. Once boiling, add lentils and reduce heat to medium-low. Gently simmer for about 15 minutes, or until lentils are mostly tender. If the mixture is looking too dry and lentils are not submerged, add more water/stock.
5. Add kidney beans, black beans, and corn, and stir to combine. Cook for 5 to 10 more minutes to allow flavors to meld together. Stir occassionally.
6. Serve as is, or garnished with fresh jalapeño, cilantro, red onion, and/or avocado (optional).
7. Store leftovers in the refrigerator up to 4 days, and in the freezer up to 1 month.

Thursday, April 13, 2017

Broccolini Salad

Yield: 2 servings

1 cup broccolini, finely chopped
1/2 cup carrot, grated
1/2 cup beet, grated
1 cup arugula, finely chopped
1 tbsp sunflower seeds

1 tsp dijon mustard
1 tbsp apple cider vinegar
1 tsp maple syrup
1 tbsp dill, finely chopped
2 tbsp olive oil
salt and pepper, to taste

1. Combine salad ingredients in a large bowl.
2. To prepare the dressing, combine dijon mustard, vinegar, maple syrup, and dill in a small bowl. Drizzle in olive oil while continuously whisking. Season to taste with salt and pepper.

Tofu Scramble with Kale and Sweet Potato Hash

Yield: 4 servings

1 large block extra firm tofu 
3 sweet potato, sliced into rounds
1 red onion, sliced into wedges lengthwise
4 tbsp olive oil, separated
1 tsp maple syrup
1/2 tsp dried basil
salt and pepper
1/8 tsp ground turmeric
2 tbsp fresh parsley, chopped
1 large bundle kale, chopped

1. Preheat oven to 400F. Line a baking sheet with parchment paper.
2. Wrap tofu in a clean towel and set something heavy on top (such as a cast iron skillet) to press out excess moisture.
3. Toss sweet potatoes and red onion with 2 tablespoons of oil, maple syrup, basil, and a pinch each salt and pepper. Toss to coat. Bake about 25 to 35 minutes, stirring at least once, until sweet potatoes are fork tender and onions are brown and caramelized. Remove from oven and set aside.
4. While vegetables are roasting, place pressed tofu in a bowl and use two forks to crumble into small pieces. 
5. When potatoes and onions are almost done cooking, heat a large skillet over medium-high heat. Once hot, add 1 tablespoon of oil and tofu. Sauté for 5 minutes, stirring occasionally, to dry and brown the tofu. Season with turmeric, fresh parsley, and a healthy pinch each salt and pepper. Remove from skillet and set aside.
6. Add remaining 1 tablespoon of oil to the skillet and add kale. Season with a healthy pinch each salt and pepper and toss to coat. Sauté, stirring frequently, to wilt the kale, about 3 to 4 minutes.
7. To serve, divide the kale between 4 serving plates, top with roasted sweet potatoes and onion, then tofu. For extra flavour, season with hot sauce and serve with a generous spoonful of hummus (optional).
8. Best when fresh, though leftovers keep covered in the refrigerator for 2 to 3 days.

Tuesday, April 11, 2017

Peanut Butter Cookie Bites

Yield: 16 balls

Peanut Butter Centers:
1/4 cup rolled oats
2 pitted dates
1 cup almond meal
1/2 cup peanut butter

Outer Layer:
10 pitted dates (deglet nour or medjool)
1/2 cup rolled oats
1/2 cup dark chocolate chips
3 tbsp peanut butter

1. Start by making the peanut butter centers. Add the oats to the food processor and process until only small pieces remain.
2. Add dates and process again until only small bits remain.
3. Add almond meal and peanut butter to the food processor and pulse until the mixture forms a loose dough.
4. Scoop small handfuls of dough and form into small balls, about 1 teaspoon. Place on a parchment lined cookie sheet and pop in the freezer to harden for 15 minutes.
5. Next, prepare the outer layer by pulsing dates in the food processor until only small pieces remain.
6. Add oats, chocolate chips, and peanut butter and mix until well combined. All pieces should be consistently small, but the mixture should not be overly processed.
7. Scoop out about 1 tablespoon of the outer layer mixture and flatten into a disc. Place a peanut butter center on top, and carefully form the outer layer around it. Place back on cookie sheet and pop back in the freezer for 15 minutes to set.
8. Will keep fresh in an air-tight bag or container for up to a week. Store in fridge or freezer to keep for longer.

Quinoa Gado Gado Bowl

Yield: 2 servings

1/2 cup white or red quinoa
1 cup water
1 cup green beans, trimmed
1/2 red bell pepper, thinly sliced
3/4 cup bean sprouts
2/3 cup red cabbage, thinly shredded 
2 carrots, thinly sliced or grated
to garnish: chopped cilantro, lime wedges, red pepper flake

1. In a small pot, combine quinoa and water, and bring to a low boil. Then reduce heat to a simmer, cover, and cook for about 15 minutes or until all liquid is absorbed and quinoa is tender. Fluff with a fork, remove lid, and remove from heat.
2. Meanwhile, blanch green beans until just tender, about 4 minutes, then place in a bowl of ice water to stop them from cooking. Set aside.
3. To serve, divide quinoa between two serving bowls and top with green beans, red bell pepper, bean sprouts, cabbage, and carrots. Serve with any additional toppings, crispy tofu, and spicy peanut sauce.
4. Store leftovers separately in the refrigerator up to 4 to 5 days.

Spicy Peanut Sauce

Yield: 1/2 cup

1/3 cup peanut butter (or almond butter or cashew butter)
2 tbsp tamari 
1 tbsp maple syrup 
2 tbsp lime juice
1 Thai red chilli, minced (or 1/4 tsp red pepper flake)
3 tbsp water to thin

1. Add peanut butter, tamari, maple syrup, lime juice, and chilli to a small mixing bowl. Whisk to combine.
2. Add water 1 tablespoon at a time until a semi-thick but pourable sauce is formed.
3. Store leftovers in the fridge for one week.

Thursday, April 6, 2017

Vegan Alfredo Sauce


3 tbsp olive oil
4 large cloves garlic, minced
1/4 cup arrowroot powder
1 3/4 - 2 cups unsweetened plain almond milk
1/2 tsp salt
1/2 tsp pepper
4-6 tbsp nutritional yeast
1/2 tsp garlic powder
3/4 tsp red pepper flake

1. In a large skillet over medium heat, heat olive oil.
2. Add garlic, stirring quickly to ensure it doesn’t burn.
3. Reduce heat to medium-low and add arrowroot powder. Whisk to combine. Cook for about a minute.
4. Add a 1/4 cup of almond milk at a time until about 2 cups have been added, whisking after each addition to prevent clumps. Cook for 2 minutes.
5. Transfer to a blender and add salt, pepper, nutritional yeast, garlic powder, vegan parmesan cheese, and red pepper flake, and blend on high until creamy and smooth, scraping down sides as needed. Taste and adjust seasonings as needed - it should taste pretty cheesy and salty.
6. Return sauce back to skillet and cook on medium heat until it bubbles, then reduce heat to low and cook until thickened, stirring frequently.
7. Leftovers keep covered in the refrigerator for up to a few days, though best when fresh.

Nut Butter Blondies

Yield: 16 bars

3/4 cup coconut sugar
1 tsp baking soda
1/4 tsp salt
2 eggs
2 tsp vanilla extract
1 cup nut butter
1/3 cup dark chocolate, roughly chopped (or chocolate chips)

1. Preheat oven to 325F. Line an 8x8 square pan with parchment paper.
2. In a small bowl, combine coconut sugar, salt, and baking soda.
3. In a large bowl, whisk eggs and vanilla extract together.
4. Add the nut butter to the egg mixture, and stir thoroughly to combine. The dough will be very thick.
5. Add the coconut sugar mixture and fold together.
6. Add about half of the chopped chocolate, using your hands if necessary to incorporate.
7. Press the dough into the prepared pan. Sprinkle the remaining chocolate over the top and press each piece slightly into the dough. Sprinkle with a pinch of flaky sea salt and place in the oven.
8. Bake for 25-30 minutes until the blondies are golden brown.
9. Remove from the oven and let cool in the pan completely before cutting.

Tuesday, April 4, 2017

Crispy Tofu

Yield: 2-3 servings

1 lb extra firm tofu
1/4 tsp salt
optional: 1 tsp desired seasoning (eg curry powder, chili powder, tamari, tandoori spice, etc.)
1 tbsp coconut oil

1. Preheat oven to 375F.
2. Wrap the tofu in an absorbent towel and set something heavy on top to press out extra moisture. Let press for at least 5 minutes.
3. Unwrap tofu and cut into small cubes, approximately 1x1x1 cm.
4. Place cubes in a medium mixing bowl. Season with salt and desired seasoning, if using.
5. Heat a large oven-safe metal or cast iron skillet over medium heat. Once hot, add the oil and the seasoned tofu. Sauté for 5 minutes, shaking/flipping occasionally to cook on all sides, until tofu has a slight crust on each side and has begun to brown.
6. Transfer skillet to oven to bake for about 15 minutes, or until the tofu is firm to the touch and has begun to dry out and crisp up. 
7. Best when fresh, but can be stored in the refrigerator up to 3 days. Reheat in a 375F oven until very hot.

Halibut with Sweet Garlic Tomato Sauce

Yield: 2 servings

Tomato Sauce:
2 tbsp olive oil
1/2 red onion, diced
2 cloves garlic, finely minced
2 tomatoes, diced
1 tbsp maple syrup
salt and pepper

350g halibut 
1 tbsp olive oil
1 tsp maple syrup
1/2 cup fresh basil, finely chopped
salt and pepper

Tomato Sauce:
1. In a small pot, heat olive oil over medium heat. Add onion and sauté until softened, about 5 minutes.
2. Add garlic and for 1-2 minutes.
3. Add tomatoes and cook down for 7-8 minutes.
4. Add maple syrup and season with salt and pepper. Stir to combine. Remove from heat.

1. Cut the halibut into 2x1 inch pieces.
2. In a large pan, heat olive oil over medium-low heat. Add the maple syrup and a pinch of salt and pepper, and heat for about 1 minute.
3. Add basil to pan and sauté for 1 minute.
4. Add halibut to the pan and turn with tongs to coat all sides of the fish with basil and sauce. Season each piece of fish with salt and pepper.
5. Increase the heat to medium and cook the fish for about 5-6 minutes, depending on the thickness, until the fish is not translucent anymore and appears firm and flakey.
6. Put half the tomato sauce on a plate and place half of the fish on top of the sauce. Garnish with a piece of basil.

Black Bean Brownies

Yield: 12

2 flax eggs (2 heaping tbsp ground flax + 6 tbsp water)
1 3/4 cups black beans, well rinsed and drained
3 tbsp coconut oil, melted
3/4 cup cocoa powder
1/4 tsp sea salt
1 tsp vanilla extract
1/4 cup turbinado sugar
1/4 cup cane sugar
1 1/2 tsp baking powder
optional: chopped walnuts, chocolate chips

1. Preheat oven to 350F.
2. Lightly grease a standard size muffin pan (not mini). 
3. In a small bowl, prepare flax eggs by combining ground flax and water and let rest for a few minutes.
4. Add remaining ingredients, except any optional additions, to a blender or food processor. Puree about 3 minutes, scraping down sides as needed. The mixture should be pretty smooth, slightly less thick than chocolate frosting but nowhere close to runny.
5. Add any optional toppings if using. Stir to combine.
6. Evenly distribute the batter into the muffin tin and smooth the tops with a spoon.
7. Bake for 25 to 28 minutes or until the tops are dry and the edges start to pull away from the sides. 
8. Remove from oven and let cool for 30 minutes before removing from pan. They are very tender, so remove gently with a fork. 
9. Store in an airtight container for up to a few days on counter or in refrigerator.

Sunday, April 2, 2017

Spicy Bulgur and Beans

Yield: 4 servings

1 cup bulgur
2 cups water
zest and juice of 1 lemon
salt and pepper
1 tbsp olive oil
2 cloves of garlic, finely minced
1 fresh red chilli, finely sliced
1 can cannelloni beans

1. In a medium pot, bring the bulgur and water to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
2. Finely grate in the lemon zest and squeeze in the juice. Season to taste with salt and pepper.
3. Drain and rinse cannelloni beans.
4. Heat olive oil in a frying pan over medium-high heat. Add the garlic and chilli and cook for 1 minute, or until softened.
5. Add cannelloni beans and the cooked bulgur. Stir well to coat.

Spiced Roasted Broccoli

Yield: 4 servings

2 broccoli crowns
2 tbsp olive oil
1 tsp garam masala
1 tsp garlic powder
1/2 tsp chilli powder
salt and pepper, to taste

1. Preheat the oven to 400F. Line a baking sheet with parchment paper.
2. Cut the broccoli into florets. Place in a large bowl.
3. In a small bowl, combine the garam masala, garlic powder, chilli powder, and salt and pepper. Toss over broccoli and stir to coat.
4. Add the oil and mix well.
5. Spread as a single layer on prepared pan. Roast for 10 to 15 minutes stirring once halfway through.

Saturday, April 1, 2017

Cilantro Lime Chicken

Yield: 4 servings

1/4 cup olive oil
3 cloves garlic, finely minced
1/4 cup fresh cilantro, finely chopped
2 tbsp lime juice
1 tsp red chili flakes
1 tsp cumin
salt and pepper
2 lbs chicken breast or thighs
fresh cilantro, for garnishing
lime wedges, for garnishing

1. In a medium bowl, whisk together the olive oil, garlic, cilantro, lime juice, red chili flakes, cumin, and season with salt and pepper to taste.
2. Add the chicken to the cilantro mixture, and let marinate in the refrigerator 1 to 2 hours.
3. Preheat the oven to 375F. Line a baking sheet with parchment paper. 
4. Place chicken on prepared sheet and bake for 20 to 30 minutes, or until the chicken is cooked through.
5. Garnish the chicken with fresh cilantro and serve with lime wedges.

Cod Piccata

Yield: 4 servings

1 1/2 pounds cod
1/2 cup almond flour
1/2 tsp salt
1/2 tsp pepper
1/2 tsp dried thyme
1/2 tsp paprika
1/2 tsp chili powder 
3 tbsp olive oil
1 cup chicken broth
1/4 cup lemon juice
1/4 cup brined capers
1/4 cup fresh chopped parsley

1. Cut the cod into 6 pieces. Rinse and pat dry with paper towel.
2. In a medium bowl, mix together almond flour and spices.
3. Dredge each piece of cod thoroughly in the flour mixture until well coated.
4. In a large skillet, heat the oil over medium high heat. Add the cod pieces and brown well, about 3 minutes per side. Remove from pan and let rest on a plate while preparing the sauce.
5. In the same pan, add chicken broth, lemon juice, and capers. Let simmer until sauce has been reduced by half.
6. Add parsley and remove from heat.
7. Plate the cod, and pour the sauce over to serve.