Roasted Squash and Macaroni Casserole

Every summer our family is lucky enough to benefit from my in-laws' plentiful garden. Almost every visit from them in the late summer weeks includes handfuls of fresh produce like garlic, onions and tomatoes! But what we all look forward to the most is their late Fall offerings of Hubbard Squash! If you haven't tried this type of squash you're missing out! It's so smooth and creamy and you'd swear it's drenched in butter...but it's not!

Anyway, I wanted to do something different with them this year, rather than eating them mashed or in a soup like we usually do. I found this recipe on one of my favorite Iphone apps - the Whole Foods Recipe app (you can access this service online as well here). You tell them what you have on hand and they find a recipe for you! This one looked so good I had to try it...and it was such a hit that I've made it several times since.

The recipe calls for butternut squash, but I used my Hubbard. I just roasted the whole thing and scooped out the cooked squash as needed. You could also used can pumpkin here too (be careful not to pick up the pie filling). I also added a bit of frozen chopped kale for some extra nutrition...I imagine any greens would work, or even chopped broccoli or peas.

The final product is creamy and filling, and the walnuts add a really wonderful delicate crunch. This recipe is the perfect comfort food and a fantastic substitute for traditional mac and cheese. It would be welcomed at any potluck and therefore great for the holiday season as well!

Ingredients
2 tablespoons olive oil
1 large yellow onion, thinly sliced
1 squash, peeled, seeded and cut into 1-inch pieces (about 2 pounds or 3.5-4 cups mashed)
1 (15-ounce) can coconut milk (light or regular)
3/4 tsp salt
Black pepper to taste
1/2 tsp dried sage
3/4 pound dried elbow macaroni, Penne or other small pasta (454g box minus about a handful)
1/2 cup chopped toasted walnuts
1-2 handfuls frozen chopped kale (or other greens) (optional)
1/2 cup whole wheat bread crumbs

Method
To roast the squash, preheat oven to 400°F. Roast diced squash for 25-40 minutes until fork tender. If you're roasting a whole squash cut in half you'll have to roast it for at least an hour...timing depends on how large and thick your squash is. Once cooked, mash roasted squash, leaving some chunks.

Preheat oven to 350°F. Lightly oil a 9x13-inch casserole dish; set aside.

Heat oil in a medium pot over medium heat. Add onions and cook, stirring often, until softened, 5 to 7 minutes. Add roasted squash, coconut milk, salt and pepper and simmer for 10 minutes. Stir in sage and kale and simmer 5 minute more. (This part can be made ahead, up to 1 day in advance.)

Meanwhile, bring a large pot of salted water to a boil. Add macaroni and cook until tender but still firm, about 8 minutes. Rinse in cold water, drain well and transfer to a large bowl. Transfer squash mixture to bowl with macaroni. Add walnuts, salt and pepper and toss to combine. Transfer to prepared dish and top with bread crumbs. Bake until just golden brown and hot throughout, about 30 minutes.

Enjoy!

This recipe is from Whole Foods Recipe index at http://www.wholefoodsmarket.com/recipes

Spiced Squash and Toasted Almond Quinoa

Having been on maternity leave for the last 13 months, I'll admit that I've watched my fair share of daytime television. But for all you haters out there, I'd like to point out that you can learn some really interesting and valuable things on some of these shows! For example, did you know that Anderson Cooper rarely eats anything other than boiled hotdogs? Or that you can incorporate your leftover Halloween pumpkins into your at-home workouts? Ok, so not everything is ground breaking! But it passes the time and if you're lucky you come away with a piece of information that is actually useful in everyday life. This recipe is a great example of that!

Aida Mollenkamp is a Food Network chef that was featured on daytime's Access Hollywood Live about a year ago. She prepared this recipe and it looked so good that I immediately looked it up online so I could make it that night! It was fantastic! I did make a couple minor adjustments in the preparation as well as by adding black beans...making it a nice hearty complete meal.

If you've never heard or tried quinoa in your kitchen, I highly recommend it! it's as simple as cooking rice and is truly a super food! It has a nice fluffy texture with a slightly nutty flavour. It comes in red or tan...I used the red quinoa in the picture but the color doesn't make any difference in the taste. Quinoa is high in protein, fiber, magnesium, iron, copper and phosphorus, making it especially valuable for persons suffering from migraine headaches, diabetes and cardiovascular problems (source).

Spiced Squash and Toasted Almond Quinoa

Ingredients
2 tablespoons olive oil
3 cups small-diced butternut squash
2 teaspoons ground cumin, coriander, and paprika
1.5 cups quinoa, rinsed and drained
2 teaspoons salt, plus additional for seasoning
3 cups vegetable broth or water
2 teaspoons freshly squeezed lemon juice
1 teaspoon packed lemon zest
1 can black beans, drained and rinsed
3 thinly sliced medium scallions
1/2 cup slivered almonds

Directions
Heat oven to 425 degrees. Spread diced squash on a cookie sheet, drizzle with olive oil and cook for approximately 30 minutes (flipping once) or until fork tender but not too mushy.

Meanwhile, rinse quinoa and drain. Heat a medium pot over medium heat, add quinoa, and stir frequently until moisture evaporates and it makes a popping noise, 5-10 minutes. Add broth and 2 tsp of the salt, stir briefly and return to a boil. Cover, reduce heat to low, and simmer until quinoa absorbs liquid and grains are tender, about 10 to 15 minutes.

Stir in roasted squash, black beans, lemon juice, zest, and scallions and season to taste with salt and freshly ground black pepper. Heat on low-medium heat until heated through. Sprinkle almonds over the top and serve.

Enjoy!

You can find this recipe on Aida Mollenkamp's blog Pairs Well with Food.

Portobello Mushroom Burgers

I've been eating veggie burgers and veggie dogs for a long time now...and I love them...especially during barbeque season. But, it's nice to have an alternative to these guys when you get a hankering for a thick and juicy (meat-free) burger! Actually, I'll admit that after trying these earlier this year, I haven't had a soy veggie burger all summer!

These burgers are surprisingly meaty considering they're a simple fungus! They're not bad on the wallet either! Try to find the biggest caps you can as they shrink a bit in cooking...I found HUGE ones at Costco for a great price!

The vinaigrette recipe is super simple and just a guide...I usually just pour a couple glugs of oil and balsamic vinegar until I have enough to coat the caps. They always turn out perfect!

I like to top mine with fresh lettuce, tomatoes, and diced avocado. But feel free to top with whatever your heart desires (e.g., Dijon mustard, vegan mayo, pesto, grilled or caramelized onion, chutney, hummus, bbq sauce, etc...). Pair them with grilled veggies, a nice bean salad, greens, or my favorite, sweet potato fries!! So summery!!

Grilled Portobello Mushroom Burgers

Ingredients

2 large portobello mushrooms
1/2 red or yellow onion, finely diced
1-2 cloves garlic, diced (optional)
1/4 cup olive oil
3 tbsp balsamic vinegar
pinch salt and pepper

Directions

Carefully pull or cut stem from mushrooms and brush clean. Place mushroom caps gull side up on a large plate.
Mix all other ingredients together and pour evenly over mushrooms. Let caps marinade for at least 30 min to a couple hours.
Cook mushrooms on hot grill for about 5 minutes per side (depending on thickness).
Serve on a toasted whole grain kaiser roll, or bun of your choice.

Enjoy!

African Sweet Potato and Peanut Stew

This dish is one of those ones that you'll have to pack away the leftovers right away, or else you'll find yourself coming back to the pot over and over again to sneak "one more spoonful" until you're left with pants that are too tight, and minimal leftovers for lunch the next day! I first tried this recipe when my super mother-in-law made it for us this Christmas...we've pretty much made it every other week since then!!

The secret ingredient is the peanut butter...it makes the stew so creamy and slightly sweet when it meets the tomato and sweet potatoes. The recipe calls for sweet potato and kidney beans, but I've made it with butternut squash and chickpeas (as pictured) and it turned out just as fantastic! We like to serve it over quinoa, but any grain will do! The recipe makes a good amount so you should have enough to freeze or serve the next day (if you heed my warning from above!).

Ingredients

3 tablespoons water or oil (for sauteing)
2 medium onions, chopped
3 garlic cloves, pressed or minced
2 red bell peppers, seeded and chopped into bite-sized pieces
1 tablespoon light brown sugar (I skip this, it isn't necessary)
1 teaspoon grated or minced fresh ginger
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper (a little generous if you like things on the spicy side)
1/2 cup smooth natural peanut butter (crunchy is fine too)
3 sweet potatoes peeled and cut into 1/2 inch cubes
1 can (15 oz.)red kidney beans, drained and rinsed
1 can (19 oz.) diced tomatoes or 2 fresh tomatoes, diced
4 cups vegetable stock
1 teaspoon salt (or to taste)
1/2 cup chopped, unsalted dry-roasted peanuts (optional)

Directions

Heat water or oil in a large saucepan over medium heat. Add onions and garlic and cook until softened, about 5 minutes. Add bell pepper, cover and cook until softened, about 5 minutes. Stir in brown sugar, ginger, cumin, cinnamon and cayenne pepper, and cook, stirring for 30 seconds.

Stir in peanut butter and tomatoes, stir until melted and distributing evenly.

Add stock, sweet potatoes and kidney beans. Bring to a boil, then reduce heat to low and simmer until the sweet potatoes are soft (30 – 40 minutes). Taste and add salt if necessary. Serve over your choice of grain with chopped peanuts on top!

Enjoy!

This recipe is from Colleen Patrick Goudreau's The Vegan Table

Coconut-Lime Chickpea Stew with Rice

I found this recipe in the Holiday issue of Food & Drink magazine...you know, the one you can pick up for free at the LCBO. After reading the title I was a little bummed as it was originally called Coconut-Lime Chicken Stew with Rice...booo! But after thinking for, oh, a nanosecond, I realized this stew would be fantastic with chickpeas instead! And so it was...sooo fantastic!

I made a few other changes to the recipe in addition to the chickpeas...here's the final product.

Ingredients

1 tbsp vegetable oil
3 cups onions, coarsely chopped
1 1/2 cups red pepper, diced
2 cloves garlic, minced
3 tbsp fresh ginger, minced
1/2 tsp red pepper flakes, or to taste
4 cups sweet potato, finely cubed
4 cups vegetable stock or water
1 can coconut milk (light or regular)
1 cup cooked basmati rice
1 can cooked chickpeas
1/2 cup frozen peas
1/2 cup frozen corn
1/2 cup fresh cilantro, coarsely chopped
Zest and juice of 2 limes
Salt and pepper to taste

Directions

In large pot, heat oil over medium heat, add onion, red pepper, garlic, ginger, and red pepper flakes - sauté until onions are translucent, about 5 minutes.

Add the sweet potato and stock, bring to a boil then lower heat and simmer until potatoes are tender.

Add remaining ingredients and simmer for another 5 minutes. Serve.

A note on freezing: This soup freezes really well, the only thing I'd recommend would be to let it thaw in the fridge overnight, then warm it up...rather than using the "defrost" function on your microwave. When reheating a soup with rice, you want to heat it as little as possible so as to avoid overcooked soggy mush. :D

Enjoy!

Quick and Easy Pumpkin Curry

I've been meaning to share this fantastic Pumpkin Curry recipe with you all for a while now...it's become a regular favorite in my house as of late. It features mild curry flavours including slightly spicy from the red chilies and ginger, and creamy sweetness from the coconut! Best of all, it's SUPER easy to make! I know, I know, I always say that...and yes, I always mean it! But this one is even easier than usual...the only chopping you'll have to do is the onion and garlic, the rest is measure, pour and stir!

I've made some minor adjustments to the recipe, mainly in the spicing. Feel free to play around with it depending on your tastes though. I like to serve it over some brown basmati rice, but it's just perfect on it's own too! Oh, and it freezes superbly...so make a big batch and save some for a rainy (or snowy) day!

Pumpkin Curry
3 tbsp vegetable oil
2 medium-size yellow onions, finely chopped
1 tsp grated fresh ginger
3 garlic cloves, minced
1 1/2 cups red lentils
3 cups water or vegetable stock
3 tbsp curry powder
1/4 tsp cayenne OR 1/2 tsp chili powder
1/2 tsp dried red chili flakes
1/2 tsp salt
2 cups nondairy milk OR 1 can coconut milk
1 large (796 ml) can of pumpkin puree (not the pumpkin pie filling!)
1/2 cup shredded coconut (optional)

Directions
Saute onion, garlic, ginger until onions are translucent (about 6 min).
Add lentils, water, curry powder, cayenne, chili flakes and salt. Bring to a boil, then reduce heat to medium-low and cook until lentils are almost cooked al dente (soft but still retains body and texture) (about 15-20 minutes).
Stir in milk, pumpkin puree and shredded coconut. Stir well and heat through on medium heat.
Serve over rice or other grain if desired.

Enjoy!!

This recipe is adapted from Colleen Patrick-Goudreau's Vegan Table.

Spicoli Burgers

These burgers are from the brilliant Dreena Burton's Eat, Drink and be Vegan. Their name was inspired by the movie Fast Times at Ridgemont High (great movie if you haven't seen it!). Anyway, in it, the hilarious character Jeff Spicoli (played by Sean Penn) is a surfer dude who partakes in smoking lots of marijuana!! Since these burgers are packed with nutritious hemp seeds...well, I guess it seemed fitting :D

Hemp seeds are super nutritious! Here are a few facts about them:

Hemp was first cultivated in China more than 6,000 years ago, and was used as a food source long before soy foods

Hemp seed is considered by leading researchers to be one of the most nutritious super foods on the planet — packed with protein, vitamin E, Omega-3, and GLA

Hemp has twice the iron and magnesium contained in flax.

Hemp is a complete protein
Source

You can use hemp seeds in so many ways like adding them to cereal, omelets, yogurt, soups, snacks, smoothies, salads, pasta, veggies, dressings, and desserts. You can find them in your local health food store, or online...we buy ours from Manitoba Harvest. I highly recommend picking some up to try. And no worries, if you do invest in hemp seeds, I'll be including several other recipes that use them here...so you won't be left with a big quantity and nothing else to do with them. Most online retailers publish recipes as well...so try doing a quick search!

These burgers are not only packed with protein and nutrition, they're really great tasting and super easy to make too! They're great to bring to work for lunch or to grab as a quick snack. You can throw them in a pita with veggies and eat it as a wrap or just eat them on their own. They freeze really well too, so you can make a big batch and have them on hand whenever you want (if they're around for that long!).

Spicoli Burgers
Yields 9 patties

Ingredients

Note: you'll need a total of 3 cups of cooked rice for this recipe
2 tsp olive oil
1 1/2 cups onion, diced
1/8 tsp salt
fresh ground pepper, to taste
3/4 cup red pepper, diced
2 cups cooked short grain rice
1 cup shelled hemp seeds
2 cloves garlic
2 tbsp ketchup
1 tbsp tamari
1 tsp Dijon mustard
1 tsp oregano
1/2 tsp thyme
1/4 tsp sage
1/4 tsp sea salt
1 cup cooked short grain rice
1/4 cup flour
2 tbsp olive oil

Directions

In a frying pan on medium heat, add oil, onions, salt and black pepper. Saute for 3-4 minutes until onions start to soften. Add bell pepper and saute for another 5-6 minutes, until onions are fully softened.

In a food processor, combine veggies, 2 cups rice, hemp seeds, garlic, ketchup, tamari, mustard, oregano, thyme, sage, and salt and puree until fairly smooth, scraping down the sides of the bowl if needed.

Transfer to a bowl and stir in remaining rice. Refrigerate for at least 30 minutes to firm up.

Remove from fridge and form patties with your hands. Place flour evenly on a plate and lightly dust both sides of each patty, shaking off access.

In a frying pan on medium-high, heat oil. Add patties 3 or 4 at a time and lightly flatten with a spatula. Cook 6-9 minutes on each side, until golden and a crust has formed.

Enjoy!

Roasted Yellow Pepper and Corn Bisque

With the crisp Fall temperatures coming at us these days, it's nice to have a comforting soup to come home to. This dish is perfect for the season, using fresh corn, yellow squash, and yellow peppers. Together, they make a beautiful yellow soup that is slightly sweet and very creamy! Due to the pepper roasting, this soup does take a bit more preparation than others, but it's so worth it! And if you're really keen, you can roast and prep the peppers the day before to save some time. Try roasting them on the barbecue, it gives you an excuse to spend some more time with the big guy before he's put away for the winter!

To pump up the nutrition with extra fiber and protein, I added red lentils. Red lentils are my favorite trick for adding nutrition and thickness to creamy soups because they break down so well once cooked - you really don't notice they're there!

You can choose to partially blend or fully blend this soup depending on your mood. I chose to blend about 2/3 of the soup and keep the rest unblended. This added a nice texture to the soup, especially the fresh corn because it's still a bit crisp!

This is officially my new favourite Fall soup...until I find my next fav anyway :) Give it a try!


Ingredients

4 yellow bell peppers
3 cups fresh corn, cut from the cobs (about 4 cobs)
1 tbsp vegetable oil
1 medium sized onion, diced
3 cloves garlic
1/2 tsp red pepper flakes
3 cups yellow summer squash, cut into small cubes
1 cup dry red lentils
4 1/2 cups vegetable stock
1 1/2 tsp salt
1 (14 oz) can of coconut milk (light is fine)
1 tbsp pure maple syrup
juice of 1 lime, or to taste
1/2 tsp ground nutmeg

Directions

Preheat the oven to 375F. Cut the stems off the peppers and pull out the seeds. Place on a rimmed baking sheet (covered in parchment paper) and bake for about 40 minutes, turning once. The peppers should be very soft and collapsed. If you are roasted them on the barbecue, place them on the grill whole, and turn them as the skins blacken. Let them cool and sweat in a bowl wrapped tightly with plastic wrap before peeling off the skin and removing any remaining stem and seeds. Roughly chop the peppers.

In a large pot, saute the onion in the oil to 5 to 7 minutes over a medium-high heat, until softened and translucent. Add the garlic and the chilies and saute for another minute or so.

Add the corn, squash and lentils; cook for 3 to 5 minutes, until moisture begins to release from the squash. Add the roasted peppers, vegetable broth and salt. Cover and bring to a boil. Once the soup is boiling, lower the heat and simmer for about 20minutes, covered.

Add the coconut milk and blend the soup, either by using an immersion blender or by slightly cooling and then transferring the soup to a food processor or blender in batches. Reheat the soup and stir in the nutmeg, maple syrup and lime.

Enjoy!

Adapted from Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero

Brazilian Rice Salad

I'm always on the lookout for tasty bean and grain salads. They're typically easy to prepare, healthy, and great for weekday lunches, potlucks and a nice addition to casual dinners with company.

This rice salad is one of my favorites! The rice is cooked with coconut milk so it's so nice and creamy. There's a very mild spicing, nothing too different or strong tasting. And the beans combined with the veggies and grain make it a complete meal - not just a side dish.

I've made this one with white basmati, but if you want the additional nutrition, using brown rice will work just as good!

Just note that this recipe makes A LOT of salad...so if you're only looking to serve two or three people and don't want a ton of leftovers, I suggest halving the recipe.

Ingredients

2 cups long-grain rice (such as Basmati)
2 1/4 cups water
1 3/4 cups coconut milk (either regular or light)
1 tsp ground turmeric
1 tsp ground cumin
1 tsp sugar
1 tsp salt
1 (15 ounce) can black beans, rinsed and drained
1/2 cup chopped red onion
1/2 cup chopped red, yellow, and/or green bell pepper (I usually add a bit more than this)
2 large plum tomatoes (about 3 ounces each), chopped
1/4 cup finely chopped fresh cilantro (again, I'm usually more generous here)
3 tbsp olive oil
3 tbsp fresh lime juice
Freshly ground black pepper, to taste

Directions

In a medium pot (or use rice cooker), bring rice, water, coconut milk, turmeric, cumin, sugar and salt to a boil over high heat. Reduce the heat, cover, and simmer gently until all the liquid is absorbed, 17-20 min. When ready, fluff with a fork and set aside or in the fridge to cool for about 20 min.

In a large bowl, combine the rice with the remaining ingredients, tossing well to combine. Season with additional salt and pepper.

This salad is best served slightly warm or at room temperature.

Enjoy!


This recipe is from Donna Klein's The Tropical Vegan Kitchen: Meat-Free, Egg-Free, Dairy-Free Dishes from the Tropics

Creamy Broccoli and Spinach Soup with Coconut Milk

Ok...I know it's summer, and people don't typically think of eating a steaming bowl of creamy soup when it's hot and sunny outside. But hey, like everyone else, I go to work everyday and soup has always been a tried and true staple for my weekday lunches. And it's always nice to have a couple servings of soup lying around in the freezer for those nights when cooking something for dinner sounds like torture!

A few weeks back we visited the farmers market here in Ottawa and I got so excited by all the fresh greens available!! I decided to buy a bunch of broccoli and spinach, not knowing yet what I was going to do with them.

At home, I found a recipe for a creamy broccoli and spinach soup and that was that! The recipe however, called for milk as the creamy base so I decided to use coconut milk instead. I also added some red lentils to add additional thickness and to boost the protein and fiber content of the soup. The result was fantastic!! This creamy soup is now one of our favourites! As can be expected - the coconut milk is the real star here...but if you'd like to reduce the fat content, feel free to use light coconut milk, or just reduce the amount and compensate with more veggie stock.

Pair this soup with some whole grain crusty bread for a filling and complete meal. Feel free to play with garnishes as well, I've used sunflower seeds here, but you could use any nut/seed really, or croutons, or fresh herbs, or crackers... you get my point!

Eating a big steaming bowl of greens will make anyone feel healthy - thereby making that sweet treat you've been craving all day a guilt-free dessert!

Ingredients:
1 onion, chopped roughly
1-2 cloves garlic, chopped roughly
1-2 tbsp olive oil
3/4 cup red lentils
12 oz broccoli (about 4 cups) cut into florets
8 oz fresh spinach, packed (about 3 1/2 to 4 cups)
4 cups vegetable stock
1 can coconut milk
1/2 tsp ground nutmeg
pepper to taste

Directions:
- Saute onion and garlic in oil until lightly cooked - about 5-7 min.
- Add red lentils and cook 1-2 min
- Add vegetable stock and bring to a boil, then turn down to simmer for a few minutes to get the lentils cooking.
- Add broccoli and simmer until broccoli and lentils are tender - about 10-15 min depending on size of florets
- When broccoli is fork tender, add spinach, coconut milk, nutmeg and pepper. Cook spinach for 2-3 minutes until wilted.
- Use a blender to blend soup (really well) in batches until all the soup is smooth.

Enjoy!

This recipe was heavily adapted from Susannah Blake's 500 Soups: The Only Soup Compendium You'll Ever Need

Fresh Basil Pesto and Tomato Brushetta

When I first cut out eating dairy, I had a few moments of mourning for all my former favourites that were now off-limits. But, happily, as I've come to discover, there's ALMOST ALWAYS a comparable (or better) version of these foods available without meat, eggs or dairy.

One of my former favourites is basil pesto - with it's creamy texture made from fresh basil, garlic, pine nuts, olive oil and most importantly - the cheese! Well, when I tried this recipe I was shocked... it was the perfect pesto! The creamy, buttery texture is thanks to the blended cashew nuts! And there's a great fresh flavour that's achieved by the basil-lemon combination too!

As a side-dish, jazz up your garlic bread routine by making simple, yet oh-so-yummy and fresh, brushetta! I got this recipe a long time ago while dining with the chef at a former restaurant in Halifax. He told me the secret ingredient to good brushetta - balsamic vinegar! Ok, maybe it's not so secret, but it was certainly news to me at the time! Below is my rough version of what he served us that night.

Take advantage of the summer produce at it's peak - find fresh basil and tomatoes at your local farmer's market, or even better, your own garden!

Lemony Cashew-Basil Pesto
Serves 3-4

Ingredients
1 large clove garlic
3 to 3 1/2 tbsp freshly squeezed lemon juice
3/4 tsp dry mustard
3/4 tsp salt
freshly ground black pepper to taste
2 tbsp olive oil
3 tbsp water
1 cup + 1-2 tbsp raw cashews
2 1/2 to 2 3/4 cups (packed) fresh basil leaves and tender stems
1/2 to 3/4 lb (225g-340g) dry pasta of choice
olive oil for finishing

Directions
- In a food processor, combine garlic, lemon juice, mustard, salt, pepper, oil, and water, and puree until fairly smooth, scraping down sides of bowl as needed. Add cashews and basil and puree until smooth, again, scraping down bowl.
- Toss cooked pasta with pesto. If it's too dry, add some water, 1 tbsp at a time.
- Season with additional salt and fresh pepper, and finish with a drizzle of olive oil.

This recipe is from Dreena Burton's Eat, Drink & Be Vegan: Everyday Vegan Recipes Worth Celebrating

Tip!
Make a double batch of this pesto and freeze it for another meal. Just lightly spray an ice cube tray with oil, fill each compartment with pesto, then put in the freezer until completely frozen. Once frozen, remove squares from tray and store in a freezer bag (for about 6 months). A serving for two people would be 3-4 squares, depending on how much pesto you like.

Other great uses for pesto:
- Pesto is delicious as a sandwich spread and as a layer in an appetizer dip.
- Pesto mixed with olive oil makes a fabulous salad dressing, especially for pasta salads. It can be stirred into rice or mashed potatoes, or mixed into hot vegetables.
- Make pesto pizza by spreading pesto on pizza crust instead of tomato sauce. Cover with sun dried tomatoes, other veggies and/or crushed pine nuts - OR - drop a few dollops of pesto right on top of the tomato sauce!


Fresh Tomato-Basil Brushetta
Serves 4-6

Ingredients
2 large ripe tomatoes (or 4 Roma tomatoes), diced into small cubes
1-2 cloves garlic, minced
1/4 to 1/2 cup fresh basil (depending on your affinity for basil), chopped finely
1 1/2 tbsp red onion, chopped very finely
3 tbsp olive oil
3 tbsp balsamic vinegar
1/3 cup toasted pine nuts (toast at 400 for about 5 min - tossing frequently)
salt and fresh pepper to taste

Directions
- Toast pine nuts.
- Toss all ingredients together in a bowl.
- Serve on toasted crusty bread (or garlic bread), either cold on the side with a spoon or warmed up slightly in the oven until heated through.

Enjoy!

Easy Peasy Pasta Sauce

It's Friday!! You know what Friday means in my house? Pasta night!! Yup, for the last few years we've been having pasta dinner every Friday night and still look forward to our end of the week meal!

Now, I'm a fan of simple pasta sauce. No big chunks of veggies or fake meat in my sauce...just a simple and tasty tomato sauce that's great for dipping your garlic bread in. Sometimes I even forgo the pasta and just have garlic bread and sauce...yes, it's strange...but sooooo good!!

After seeing all the added crap that goes into store-bought sauce I started making my own every Friday. It's really only a couple more steps than just opening a jar and heating. Try it out tonight...maybe you'll start a new tradition too!



Ingredients
1 28oz can diced tomatoes
2 cans tomato paste (just the regular small size)
2-3 cloves garlic
1/4 cup olive oil
3 tbsp agave syrup* OR 2-3 tbsp sugar (to taste)
2 tsp dry basil
2 tsp dry oregano
1/2 tsp salt
pepper to taste

* You can find agave (a sugar substitute) in most grocery stores, if not, check your local health food store.

Directions
In a blender or food processor, blend diced tomatoes, paste, and garlic. While it's blending, add the olive oil. Place blended sauce in a saucepan, add remaining ingredients and heat slowly until simmering. Serve when hot! That's it!

I recommend cleaning up any leftover sauce with some toasted garlic bread...mmmm...yum!

Enjoy everyone!

Chili

Hey everyone, sorry for my absence last week, I was a touch under the weather...but I'm back this week with a great chili recipe!

Chili is one of those meals that hits the spot on a cold winter day! I had been searching for a good standard vegetarian chili recipe for a long time but somehow they always fell flat...or included strange ingredients that I didn't necessarily want to see in my bowl of chili! So I was determined to create one that met my tastes and was easy to make...

This recipe is really easy, especially if you're making use of a slow cooker. Don't get anxious, but there's one new ingredient that you may not have seen or used before...textured vegetable protein (or TVP for short). It's a high-fiber, high-protein meat substitute made from soy flour. To use it, you just need to rehydrate it - making it a great substitute for ground meat. I get mine at the Bulk Barn, easy peasy! For a bit more on TVP, check out this explanation. If you can't find TVP, or are still a little weary, try adding veggie ground round, it's easy to find in most grocery stores and it works just as well!

Now go make some chili! Cozy up with a warm bowl and watch some Olympics!


Ingredients
1 tbsp vegetable oil
1 cup onions, chopped finely
1 large pepper, any color, chopped finely
2 stalks celery, diced
2-3 cloves garlic, finely diced
1 (28 oz) can diced tomatoes
1 can tomato paste
3-4 cups cooked beans (about two cans) any kind of bean works here, I usually use 1 can kidney, the rest adzuki or black beans
1 1/2 cups dry TVP or 1 pkg veggie ground round
3-4 cups water
4 tbsp chili powder (just make sure it's not the crazy hot variety)
2 tbsp cumin powder
2 tsp dry oregano
1/2 tsp - 1 tsp cayenne powder (depending on your taste for spice)
1/2 tsp salt
pepper to taste
1 cup frozen corn kernels

Directions
Add chopped veggies and garlic to large sauce pot with saute for about 5 min. Add all remaining ingredients except frozen corn (start with 3 cups water then add more if required later). Bring to a boil, turn down the heat and let simmer until veggies are cooked to a desired consistency - about 30 minutes. Add frozen corn at the end and warm through.

If using a slow cooker, throw everything in the pot; for quick cooking, set it on high heat for about 3 hours; for slower cooking, set it on low heat for about 6 hours. Add frozen corn at the end and warm through.

The best garnish for chili is avocado! Just chop some up and throw it on top. Another good way to eat it is to serve it with tortilla chips on the side - yum!

Enjoy everyone!

Salad - it's what's for dinner!

Yeah, yeah...I know what you're thinking, "Really, Leigh - salad??...Yawn!" But wait! Salad can be tasty, filling, and exciting with the right components!

I'll start with a confession...up until not long ago, I NEVER ate salad - unless of course, it was a creamy and fatty Cesar! I would pretty much turn my nose up to anything that had the semblance of a green salad. I did try though...I'd go through spurts where I'd buy all the fixings - lettuce, salad dressing, tomatoes, cucumber, etc. - then just let it all die a slow and slimy death in my fridge. Sad, I know.

This all changed when I discovered that a salad doesn't have to be just chopped lettuce and veggies topped with a never-quite-perfect store bought dressing. I thank my mother-in-law for this enlightenment!! There is a whole world of salads out there that include different greens, veggies, fruit, nuts, grains and home-made dressings! Once you find your perfect components, you'll never let your greens wilt alone in the fridge again! And you'll be healthier for it!



For a salad to be a complete and filling meal it should have a few things: greens, veggies/fruit, protein, carbohydrates and fat. Below I've included some of my favorites, but really, the possibilities are endless.

Greens
Organic baby greens (they are organic and prewashed so you just dump a few handfuls into a bowl - so easy!)
Other lettuce (Boston, Romaine, etc.) remember that plain old Iceberg lettuce is pretty much devoid of nutrition
Other greens (spinach, kale, cabbage, arugula)

Veggies
Sweet peppers (any color)
Cucumber
Tomatoes (halved cherry tomatoes are particularly suited for salads)
Red onion, thinly sliced (an absolute must for my salads)
Green onion
Carrots, grated
Beets, grated
Radishes, thinly sliced

Fruit
Pear
Apple
Oranges/tangerines
Any berry
Avocado, sliced (another must!)

Protein
Any bean/legume (I love black beans or chickpeas) - just open the can and drain!
Nuts (pecan, slivered almonds, cashews, etc.)
Seeds (sunflower or pumpkin are good)

Carbohydrate
Any cooked grain (barley, buckwheat, bulgar, corn)
Toasted pita (just brush on olive oil, toast at 400 degrees for about 10 minutes)
Whole grain bread croutons

Fat (aka dressing)
The best dressings are home-made and they typically include the following:
Oil
Vinegar or lemon juice
Salt and Pepper
Optional: Herbs, spices, garlic, other flavorings, mustard (mustard actually helps hold it together so it doesn't separate as easily.)

The ratio of oil to vinegar should be about 3 to 1. Shake it all together in a jar or whisk in a bowl. Super easy!! Below I've also included two of my favorite go-to dressings. These can be made and kept in the fridge for up to a week or so.

Both recipes adapted from Eat, Drink and be Vegan by Dreena Burton

Maple-Balsamic Vinaigrette
1/4 cup olive oil
3 tbsp pure maple syrup
3-4 tbsp balsamic vinegar
1 tsp Dijon mustard
1/2 tsp salt
freshly ground black pepper to taste
1 small clove garlic, minced

Cumin-Cinnamon Vinaigrette
(This one is great for Mexican or Caribbean dishes like Burritos, Mexican Lasagna, or Sweet Potato and Black Bean Quesadillas)
2 tbsp apple cider vinegar
2 tbsp lemon juice
3-4 tbsp agave or maple syrup
1 tsp Dijon mustard
1/4 tsp ground cumin
1/8 tsp cinnamon
1 pinch allspice
1/2 tsp salt
1/4 - 1/3 cup olive oil

Health Benefits: Eat your greens!!
Pound for pound, leafy greens are just about the healthiest food on the planet! They are low in fat, high in fiber, and rich in folic acid, vitamin C, potassium, magnesium, iron and calcium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene. The benefits of regularly including greens in your diet include cancer-prevention, lower risk of diabetes and heart disease, prevention of cataract and age-related macular degeneration, and improved immune function. Wow..Now that's a sales pitch!

Now go forth and enjoy mother nature's medicine!

Paella

I'd never had paella before this Christmas. We were staying at my Dad's and he sought out to make a vegan friendly dinner that everyone would enjoy. It was so simple, tasty and creamy, I was amazed that I'd never thought of trying it before! Who wouldn't love a dish with rice, beans, veggies and a slightly spicy tomato based flavour?! And don't we all need more Spanish influence in our lives?! So thank you Dad and Gisele for your introduction to this fantastic meal...it's since become one of our staples!!

Now, I did a bit of research about this dish because I was a little curious as to how "authentic" this recipe is. Well, turns out, not very! Apparently, to prepare paella, there are three basic rules to follow:

1. Cook Over a Fire - Hmmm...nope, not in this weather anyway!

2. Use a traditional Paella Pan - A paella pan is apparently a necessity. It's a large, flat, open round steel pan with handles. Again, nope!

3. Use Medium-Grain Rice - For best results, use a medium-grain rice rather than a long grain rice. The medium-grain rice absorbs a lot of liquid, which makes it particularly fitting for paella. Ok! Now this we can do!!

1 out of 3 ain't bad right? Give it a try and feel free to be flexible...paella is meant to be personal to the chef - that's you! So mix it up and see what you get!

Makes approximately 6 servings

Ingredients
3 tbsp olive oil
5 cloves minced garlic
1 large yellow onion
4-5 cups vegetable stock
2 cups medium grain brown rice
1 28oz can diced tomatoes
1 small red bell pepper, chopped
1 small green bell pepper, chopped
1 small yellow bell pepper, chopped
1 tsp rosemary
1/2 tsp crushed red pepper flakes
2 tsp cumin powder
1/2 tsp paprika
1 can (about 2 cups) cooked black beans (or any other bean), drained
1 cup frozen corn kernels

Directions
Heat oil in a large high-sided frying pan or large saucepan. Add garlic and onion and saute until onions are translucent (about 5-7 min). At the same time, heat broth in a separate saucepan until simmering.

Pour the rice in the pan and mix well. Fry for about 3 minutes, then add can tomatoes (with juice), spices, and bell peppers and cook for another 3-4 minutes.

Add 3 cups of stock to begin with. Partially cover the pot and let simmer on low until the stock is mostly absorbed (anywhere from 10-20 minutes depending on type of rice used). Once most of the stock is absorbed, add another cup of stock and leave the cover off as it simmers. You may need to add some or all of the final cup of stock depending on the rice and the tenderness you like. All together, the cooking process can take up to 40 minutes (white rice takes much less time to cook than brown rice).

Once the rice is tender and there is still a bit of stock remaining to be absorbed, add the beans and frozen corn. Just heat through and serve!

This recipe freezes really well and tastes great as leftovers!

Enjoy!

Soup's On!

Last year Jeff (my husband) and I decided to do a 21-day cleanse wherein we omitted all meat, fish, eggs, dairy, alcohol, caffeine, and sugar and, as a result, shifted our eating toward more whole food including using new grains and lots of organic produce. This was based on the cleanse suggested in Kathy Freston's Quantum Wellness (see my reading list). Throughout the 21 days we were so surprised at how easy it was to eat this way--the food tasted amazing and we felt better (physically and mentally) almost instantly! After the three weeks, we decided to stick with this diet for the most part because we just couldn't come up with a good reason to go back to how we were eating before.

Last week, I learned about a similar program being sponsored by the Physician's Committee for Responsible Medicine (PCRM). The 21-Day Vegan Kickstart is a "program is designed for anyone who wants to explore and experience the health benefits of a vegan diet". If you're interested, check-out their website, it's got some really fantastic resources including a full 21-day meal plan, personalized grocery shopping lists, tons of recipes, celebrity tips, and some great videos! In the spirit of the 21-Day Kickstart, I decided to test out a couple of the recipes on their site. I chose two soups because, well, it's winter, and soups do a great job at warming us up on those cold and snowy days! The pictures are from my own kitchen, so what you see is what you get!

Butternut Soup with Cinnamon Cream
Makes 4-6 servings

This soup is sooooo good!! I'm a big fan of creamy soups and this one does not disappoint! It's super silky and creamy from the buttery squash and it's got just the right amount of flavour kick from the ginger and cinnamon. Best of all, it's really easy to prepare!! This soup would be a great starter for any meal. Or pair with a hearty salad and some crusty bread for a complete meal.

Ingredients
2 tablespoons olive oil
1 onion, finely chopped
2 pounds butternut squash (about 6 cups), peeled and chopped
1 carrot, chopped
1 1/2-inch piece fresh ginger, grated
1 clove garlic, chopped (this wasn't original to the recipe--silly eh?)
1/2 teaspoon ground cinnamon
1 tablespoon ground coriander
3 cups vegetable stock
1 cup soymilk (or any non-dairy milk)
salt, to taste
freshly ground black pepper, to taste

Directions
In a heavy-bottomed pan, heat oil over medium heat and sauté onion for 5 minutes, until golden. Add squash, carrot, garlic, ginger, cinnamon, and coriander. Cook while stirring for 5 to 8 minutes, until the vegetables are browned.

Add the vegetable stock and soymilk and bring to a boil. Reduce the heat to medium and cook, stirring for 30 to 35 minutes until the vegetables are tender. Blend until smooth in a blender or food processor. Add salt and black pepper to taste.

Lentil Barley Stew
Makes 6 1-cup servings

I love barley in soups! Well, I love barley in anything really, it's so chewy and hearty and pairs really well with beans and lentils. This soup is really tasty, it's got the exact right flavour that you'd expect from a lentil and barley stew...and it's got just a tiny bit of spice at the end to keep you coming back for more! This soup is a meal all on it's own, but paired with some fresh whole wheat crusty bread, it's over the top ;)

Ingredients
1/2 cup dry lentils, rinsed
1/4 cup dry hulled or pearl barley
4 cups Vegetable Broth or water
1 onion, chopped
1 garlic clove, pressed or minced
1 carrot, diced
1 celery stalk, sliced
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper
1/4 teaspoon black pepper
1/2 - 1 teaspoon salt

Directions
Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until lentils and barley are tender, about 1 hour. Add salt to taste.

Enjoy!

Sweet Potato and Black Bean Quesadilla with Fresh Tropical Fruit Salsa

Having a dinner party? Don't know what to serve? Looking for some inspiration to spice up a weeknight dinner at home? Why not whip up some yummy Sweet Potato and Black Bean Quesadillas with some Tropical Fruit Salsa? They're a nice (and healthy) variation on the standard chicken and cheese versions that are usually piled high with sour cream! Instead, opt to serve these babies with some fresh guacamole and a nice green salad. If you want to get really fancy, serve some basmati rice infused with lime and coconut milk with a side of fried plantains! Mmmm...so tropical!!! I can hear the steel drums now...


Sweet Potato and Black Bean Quesadillas
(makes 2 main-course, 6 snack-size or 12 appetizer servings)








Ingredients
1 (8-ounce) sweet potato, peeled and cut into small pieces
1/2 tbsp olive oil
1 tsp lime juice
1/4 tsp garlic salt (or one clove fresh garlic)
1/4 tsp ground cumin
Freshly ground black pepper and salt to taste
1/2 tbsp diced canned mild green chilies, drained (you can find these in any grocery store with the taco seasonings)
6 (8-inch) whole wheat tortillas
3/4 cup rinsed and drained canned black beans

Directions
Boil sweet potatoes until soft (about 10 minutes)
Drain and return to saucepan. Add oil, lime juice, garlic salt, cumin, and black pepper. Mash well. Stir in chilies and mix well.
Lay out one tortilla, cover with one third of the mashed sweet potato (about 1/4 cup), then top with 1/4 cup black beans.
Cover with another tortilla, press. Repeat with remaining tortillas.
Heat a frying pan over medium heat with a little oil.
Press tortillas (one at a time) lightly with a spatula and cook until lightly browned, then turn over and repeat.


Tropical Fruit Salsa

Ingredients
2 cups tropical fruit of your choice (papaya, pineapple, mango), diced
1 to 2 jalapeno chilies, seeded and finely chopped
1/2 cup finely chopped red onion
1/4 cup finely chopped fresh cilantro
2 tbsp olive oil
1 tbsp lime juice
1 tbsp red wine vinegar
1 tsp sugar
1/2 tsp salt, or to taste
Freshly ground black pepper, to taste

Directions
Toss all ingredients together until combined. Serve.
You can prepare ahead of time and store in the fridge for up to 1 day.


Did you know?
Sweet potatoes are an excellent source of vitamin A, a very good source of vitamin C and manganese, and a good source of copper, dietary fibre, vitamin B6, potassium and iron! Black beans are a very good source of cholesterol-lowering fibre, as are most other legumes. In addition to lowering cholesterol, black beans' high fibre content prevents blood sugar levels from rising too rapidly after a meal. When combined with whole grains (such as whole grain tortillas), black beans provide virtually fat-free high quality protein! Wow!

Enjoy!

Both recipes are taken from The Tropical Vegan Kitchen by Donna Klein

Bean & Corn Tortilla Lasagna with Avocado

This recipe is one of my new favorites!! It combines my love of lasagna, mexican food, black beans and of course - Avocado! And it's got a crunchy topping which is welcomed at any meal! Even though the ingredient list looks long, it's actually very easy to assemble. It avoids the need to boil the lasagna noodles, which - even though simple - always seems to stop me from making lasagna more often...well, that's my excuse and I'm sticking to it!!


Hint: to make prep time even shorter...prepare the tomato sauce mixture ahead of time and freeze it. When you want to have it for dinner, just defrost the sauce and assemble!!


Ingredients
1 can (14-oz/398 ml) plain tomato sauce
1 tsp chili powder
1 1/4 tsp cumin powder
1 tsp dried oregano
1/8 tsp allspice
1/4 (rounded) salt
freshly ground black pepper to taste
1/2 tsp chipotle hot sauce (I use Tabasco brand)
1/4 tsp sugar, agave or maple syrup (optional)
2 cloves garlic, minced
1/3 cup onion, finely diced
1 can (14 oz/ 398 ml) black or pinto beans, rinsed (about 1 3/4 cups)
2-3 large whole wheat tortillas
1 large avocado (or 2 small ones), sliced thinly
3/4 cup corn kernels
1 1/2 tbsp lime juice
1/2 cup tortilla chips
grated vegan cheese (optional)
Fresh cilantro for garnish


Directions
- Preheat oven to 400 degrees.
- In a large bowl, combine tomato sauce, chili powder, cumin, oregano, allspice, salt, pepper, hot sauce, agave or syrup, garlic, onion, and beans. Stir to mix well.
- Lightly oil an 8x12-in baking dish. Pour half of mixture in baking dish and distribute evenly.
- Place one of the tortillas on top of mixture (I cut the tortilla in half and place the straight edge along the long side of the dish. Then I fit the other half on the other long edge...there will be some overlap with the two halves - cut the overlap off the second half and use the extra pieces to cover the left and right sides).
- Place avocado slices on top of tortilla, then evenly distribute corn over avocado. Drizzle this layer with lime juice.
- Top with remaining tortillas, spread with remaining sauce, and sprinkle with crushed tortilla chips. You can add grated non-dairy cheese to the top if you like (but it's fine without it).
- Cover with foil and bake for 25 minutes, then uncover and bake for another 10 minutes or so until casserole is bubbling at edges.
- Remove from oven, let sit for about 5-10 minutes, then cut into squares to serve. -- Sprinkle with fresh cilantro if desired.

Enjoy!!


This recipe is taken from Eat, Drink and be Vegan by Dreena Burton

Vegetarian Burritos

This week's recipe for Vegetarian Burritos is packed with yummy veggies, beans, rice, and salsa! They're in low fat, and have tons of fibre, protein and other healthy vitamins and minerals!! These burritos are super easy to make especially with the help of a food processor!! Feel free to play with the ingredients and spicing...that's the great thing with burritos, they're so versatile!

I recommend making a double batch -- you can prepare, individually wrap in plastic and freeze them!! When you're ready for a great lunch or dinner, just pop them in the microwave, defrost for a few minutes on each side, then cook for 2-3 minutes...voila! They're excellent served with mashed avocado on the side!!

This recipe was adapted from one given to me by my sister-in-law - Thanks Ellen!

Ingredients
1 onion
1 zucchini
1 1/2 peppers (any colour)
1 carrot
garlic (2-3 cloves)
2 T chili powder (or to taste - make sure it's not the super-hot stuff first!)
2 T cumin powder (or to taste)
1 tsp. salt (or to taste)
1 can refried beans (any kind, e.g., pinto, black bean, soy bean...)
about 1/2 large jar of salsa (or just to taste)
1/2 cup cooked brown rice
7-10 large whole wheat tortillas (depending on how full you stuff them)
1 avocado

Directions
- Chop veggies into big chunks, then process in food processor until desired 'chunkyness' (I usually use the grating attachment for the carrots). Fry veggies all together with spices and salt until softened (but still a little firm).
- Add refried beans and mix well (using a little heat over the stove helps soften the beans a bit faster). Then add salsa and cooked rice, mix well.
- Add about 3 heaping tablespoons of mixture to the large tortilla, fold in edges and roll up moving from the bottom up
- If you're gonna serve them right away, add a little extra filling on top (if available), then top with non-dairy cheese (optional)
- Cook at about 425 for about 15-20min
- Serve with extra salsa and guacamole - or just some mashed avocado for those of us who don't want to get too fancy!

Enjoy!!