A spicy & satisfying simple supper! Prep & Cooking Time: 45 minutes Serves: 4-6 Main Ingredients: 1 package of firm or extra firm tofu - usually packages are anywhere between 325-450 grams ¼ cup peanut butter 3 tbsp tamari or soy sauce 1 tbsp rice vinegar 2 tbsp sriracha sauce Juice of one lime or 2 tbsp of lime juice 1 clove of garlic crushed or 1 tsp minced 1/3 cup chopped salted and roasted peanuts (optional garnish) ¼ cup chopped green onions and/or chili peppers (optional garnish) Method: Drain water from the tofu package, remove tofu and gently squeeze the block applying enough pressure to release some liquid but not enough to crumble the tofu. You may want to do this over the sink in a colander. Wrap the tofu in paper or cloth towel and place on a plate large enough to catch any liquid that will drain. To speed the draining process, place a heavy object securely on top, I find a can of beans works well. This will allow excess water to drain before slicing the tofu and should be done for a minimum of 10 minutes. In a small bowl combine peanut butter, tamari, vinegar, sriracha, lime juice and garlic. Whisk together until the mixture forms a thick sauce and there are no lumps of peanut butter. Set sauce aside and unwrap the tofu. Slice tofu into thin strips, approximately ¼ inch thick or small cubes (as pictured). In a dry pan over medium-low heat, brown tofu for 3-4 minutes per side (2 sides). When tofu is browned, remove from heat and add sauce mixture, tossing to coat. If the sauce appears too thin, return coated tofu to low heat for 1-2 minutes stirring frequently until the sauce reaches desired consistency. Top with chopped peanuts, chili, and green onion, serve over rice or noodles or with a side of greens. Tips & Variations:
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A classic comfort combination ready for snacking at home or on-the-go! Prep & Cooking: 30 minutes Makes: 12 muffins Main Ingredients: 1 ½ cup whole wheat flour – substitute a gluten free blend if needed 3 ripe bananas mashed ¼ cup vegetable or liquid coconut oil ¼ cup coconut sugar ½ tbsp ground cinnamon 2 tsp vanilla Pinch of salt 1 tsp baking soda 1 tsp baking powder ¼ cup peanut butter (chunky is best if you have it) – if you don’t want to use peanut butter, almond butter is a good substitute ¼ (or more) cup chocolate chips ¼ chopped peanuts (optional topping) Method: Pre-heat oven to 350°F and prepare a muffin tin. Banana Tip: I use frozen bananas. Freezing ripe bananas is a great way to avoid waste and to have a stash of fruit ready for baking. I remove the banana stem prior to thawing, this creates a nice little opening for the ripe and often very soft fruit to travel through. I then place the bananas, peel on, flat on a plate and microwave them for 1-2 minutes; usually checking every 30 seconds after the first minute. By removing the stem prior to thawing, you will also avoid any bits of burnt banana peel (not a pleasant smell). When the bananas are thawed they can be easily squeezed from their peel right into your mixing bowl. If you have high-powered microwave you may wish to use a low or medium power setting or use the defrost feature instead; this may add a few minutes. In a large bowl, combine oil, sugar, vanilla, and bananas. Stir to combine and use the back of your mixing spoon to break up the bananas until the mixture is smooth with few to no lumps. If your bananas are still firm, you may wish to use a fork or a whisk to mash them. In a separate bowl, combine flour, spices, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add peanut butter and chocolate chips to the batter and gently fold the batter until incorporated. Fill each of your prepared muffin cups ¾ of the way full and top with chopped peanuts, if desired. Bake for 20-25 minutes. Remove muffins from the oven and test for doneness using a toothpick. When the toothpick comes out clean, the muffins are done. Allow to cool and store in an airtight container for up to one week. A simple snack or savoury side dish! Prep & Cooking Time: 45-50 minutes Serves: 4-6 Pairs Well With: Baked BBQ Tofu Main Ingredients: 4 - 6 large russet potatoes rinsed and scrubbed (skin on) 2 tbsp olive oil Seasonings/Spices: 3 tsp garlic powder or 2 fresh cloves minced 2 tsp dried parsley ½ tsp chili powder ½ tsp paprika 1 tsp black pepper 1 tsp salt Method: Pre-heat oven to 400°F and prepare a baking sheet (or two) by lining them with aluminium foil or parchment paper. Cut each rinsed and scrubbed potato into quarters and each quarter in half again. In a large bowl add oil and seasonings, whisk to combine. Add pre-cut potato wedges to the bowl and toss to coat evenly. Place seasoned wedges in a single layer on the baking sheet, brushing or pouring over any of the excess oil blend remaining in the bowl. Bake for 35-40 minutes, turning once at 20 minutes. Wedges should be golden and crisp. Cooking times and oven temperatures may vary, watch these closely during the last half of baking to avoid burning. Tips & Variations:
Cherries & chocolate with a hidden veggie advantage that can’t be beet! Prep & Baking: 30 minutes (plus cooling time before frosting) Makes: 9 large brownies, 16-20 small brownies Pairs well with: Coconut Whipped Topping Main Ingredients: ½ cup finely shredded or processed beets (in a food processor or blender) approximately 3 small cooked beets ½ cup dried cherries 1 cup all purpose, whole wheat, or gluten free flour blend ¼ cup coconut sugar ½ cup vegetable or liquid coconut oil ½ cup cocoa powder ½ tsp baking powder ½ cup chocolate chips Pinch of salt Pinch of cinnamon Frosting: ¼ cup plant-based butter 2 tbsp cocoa powder 3 tbsp icing sugar ½ tsp vanilla Method: Preheat oven to 350°F and line a 9x9 baking pan or dish with parchment paper or spray with coconut oil. In a food processor or blender, shred the cooked beets into a pulp. Transfer to a large mixing bowl and add coconut sugar and oil. Stir to combine. In a separate bowl, combine remaining dry ingredients; flour, cocoa powder, baking powder, salt, and cinnamon. Stir to combine. Gradually add the dry ingredients mixture to the wet and stir to incorporate. When the dry and wet ingredients are thoroughly mixed and no lumps remain, fold chocolate chips and dried cherries into the mixture. Transfer batter to a prepared 9x9 baking pan or dish and bake for 25 minutes. To check if brownies are baked through insert a toothpick or clean knife into the middle of the brownies, it should come out clean. If batter remains uncooked, continue baking in 5 minutes intervals. Allow brownies to cool completely before topping with frosting. If you prefer a thicker layer of icing, as shown in the photo, we suggest doubling the frosting recipe. Tips & Variations:
Warming ginger coupled with deep roasted flavours creates a welcomed Winter winner! Prep & Cooking: 40-45 mins Serves: 4-6 Pairs well with: Whole Wheat Cornbread Muffins Main Ingredients: 2 cups cauliflower florets 2 cups carrots, diced 1 medium onion, diced 2-3 tbsp olive oil Salt and pepper to taste 1-2 tsp fresh garlic, minced OR ½ -1 tsp powdered 3 cups vegetable stock 1 tbsp (or more) grated fresh ginger Method: Preheat oven to 425°F and line a baking sheet with parchment paper or foil. In a large bowl, drizzle cauliflower and carrots with olive oil. Add salt and pepper to taste and toss to coat. Roast vegetables for 20-25 minutes, turning once halfway through until carrots are tender. In a large pot, warm 1 tbsp of olive oil over medium heat and sauté onions until translucent. Add fresh garlic, stirring frequently to avoid burning. Transfer cauliflower and carrots to the pot and stir to combine. Add the vegetable stock and turn heat up to medium-high. Allow the soup to simmer for 5-10 minutes. Remove the soup from the heat and, using an immersion blender or standard blender, process the soup to desired thickness. If you prefer a chunkier soup, remove some of the carrots and cauliflower prior to blending. Return the soup to the heat and stir in the grated fresh ginger. Heat through on low. This soup will keep in a lidded container for up to a week in the refrigerator or in the freezer for months. We suggest single serving sizes for freezing. Tips & Variations:
A colourful and tasty way to warm up this Winter! Prep & Cooking: 35-40 minutes Serves: 2-4 Pairs well with: Whole Wheat Cornbread Muffins Main Ingredients: 1 jar or can (approx. 398 ml/14 oz.) of black beans, rinsed OR 1 ½ -2 cups cooked black beans – if you are using a can or jar of beans that is slightly more than the suggested size, no problem 1 jar or can (approx. 398 ml/14 oz.) of diced tomatoes, with liquid 1 large sweet potato, peeled and diced into 1” pieces – this is roughly around 2 cups, a little more or less is A-OK 1-2 tbsp olive oil (optional) 1 medium white or yellow onion, diced 1 bell pepper, diced 1-1 ½ cups of vegetable broth or water – start with one, depending on the amount of beans and potato to cook, you may need to add more 1-2 cups fresh spinach (optional) Seasonings/Spices: 2-3 cloves of garlic, chopped finely OR 1-1 ½ tsp powdered 2-3 tbsp chili powder 2 tsp cumin 1 tsp each; paprika, oregano, thyme 1 tsp cayenne (optional) Method: In a large pot over medium heat, sauté onion in olive oil until onion is translucent; around 3-5 minutes. Add garlic and bell pepper, stirring the mixture for an additional 2-3 minutes, being careful not to burn the garlic. Add diced sweet potato, tomatoes, beans, and, broth making sure the potatoes are covered by the liquid. Add the spices and stir to combine; working out any lumps. Bring to a boil and reduce heat to medium low. Allow the chili to simmer, covered for 20-30 minutes or until the sweet potato pieces are soft. Remove from heat and add spinach, stir to combine and allow the spinach to wilt. Garnish with cilantro, a wedge of lime, or chopped green onion and serve. This chili pairs wonderfully with cornbread and will keep in a lidded container for up to a week in the refrigerator. Tips & Variations:
Soft-baked, nutrition packed, hand-held fuel! Prep & Cooking: 30 mins Makes: 10 cookies Main Ingredients: ¼ cup shredded carrot ¼ cup shredded apple ¼ cup shredded zucchini 2-3 tbsp melted coconut oil - if you want the cookies to be oil free substitute the same amount of applesauce 2-3 tbsp molasses 2 tbsp chia seeds 1 cup quick cook oats 1 cup oat flour – if you don’t have oat flour then use what is available or grind oats into a flour using a blender or food processor 1 tsp baking soda 1 tsp baking powder 1 tsp vanilla 2 tbsp hemp hearts (optional) ¼ cup pecans – use what you have on hand, walnuts work well too ¼ cup raisins or dried cranberries ¼ cup shredded coconut (optional) Method: Preheat oven to 350 °F and prepare two cookies sheets. In a large bowl, mix together the molasses, oil, vanilla, and chia seeds. Set this mixture aside allowing the chia seeds to sit in the liquid while you combine the dry ingredients. In a separate bowl, mix together flour, oats, baking soda, and baking powder. Add the shredded fruit and vegetables to the wet ingredient mixture; and stir to combine. Gradually incorporate the dry ingredients into the wet mixture, stirring to combine. Depending on the moisture content of your fruit and vegetables, you may need to add water or plant milk a tablespoon at a time to help the mixture come together. When the wet and dry ingredients are combined, add the pecans, raisins, and coconut. Stir to combine. The mixture will be sticky and you may want to wet your hands before handling it. Using your hands or two spoons, drop the batter onto a prepared cookie sheet. Shape the batter into round forms, patting them out to around 2 ½ inches in diameter and approximately ½ thick or less. Bake the cookies for 12-15 minutes. The cookies will darken considerably when baked. These breakfast cookies are soft, but when done should be firm enough to hold their shape. Tips & Variations
A quick, simple, and flavourful way to dress up your salad! Prep & Cooking: 5 minutes Serves: 1-2 Main Ingredients: 2 tbsp tahni (sesame seed butter) 1 tbsp maple syrup 1 tbsp apple cider vinegar 1 tbsp lemon juice 1 tsp turmeric Pinch of cayenne (optional) Pinch of salt (optional) 2-3 tsp water (use, if necessary, to thin out the dressing - depending on desired consistency) Method: In a small bowl, mix together the tahini, lemon juice, vinegar, and maple syrup. When blended and smooth, add turmeric, salt, and cayenne and stir to combine. If you would like a thinner consistency, add water a teaspoon at a time and continue to whisk together. Tips & Variations:
A satisfying and sweet on-the-go snack! Prep & Cooking: 25 minutes Makes: 15-20 pieces Main Ingredients: ¾ cup raw cashews ¼ cup raw almonds 1/3 cup dried cranberries 6-7 Medjool dates, pitted and quartered - I use medjool because they tend to stay fresh and are easily blended as are most fresh dates, if fresh dates aren’t available or you have dried dates on hand soak them for about 30 minutes in hot water before continuing with the recipe. The dates pictured below are fresh. 1 tsp vanilla 1 tsp cinnamon Pinch of salt Optional Topping: 2-3 tbsp finely chopped cashews Method: In a food processor, chop almonds and cashews until fine (see photo below). Add dates, cranberries, vanilla, salt, and cinnamon. Continue processing until all ingredients are incorporated; often the ingredients will come together and form a ball in the processor. Unplug your food processor and remove the mixture. The mixture should hold together easily when pinched, if not, continue processing for approximately 1 minute. If the mixture is still too dry, add an additional pitted chopped date or two, one at a time, and process. Roll into 1” balls. Leave plain or roll in chopped cashews. These bites make a great on-the-go snack or a great addition to a packed lunch. They keep for around a week in an airtight container in the fridge. If you are travelling with these, be sure to store them in a hard-sided container to avoid squishing. A hearty start to a chilly Winter morning Prep & Cooking: 25-30 mins Serves: 2 Main Ingredients: ½ cup steel cut oats - use gluten free oats if needed 2/3 cup fresh cranberries (use ¼ cup dried if you don’t have fresh) 1 pear cored and diced finely 1 apple cored and diced finely Zest of one clementine (optional) ¼ cup pecans chopped and toasted (optional) 1 tsp vanilla 2 tsp cinnamon Pinch of salt Brown sugar or maple syrup to top (optional) Method: *Be sure to check the ratio and cook time for the oats you are using. In a large saucepan over high heat, bring 2 ½ cups of water with a pinch of salt to a boil. Add steel cut oats and reduce heat to medium. Add fresh cranberries and cook uncovered for 10 minutes; stirring frequently to avoid clumping. You may hear or see the cranberries popping. The berries are softening with the heat. At the 10-minute mark add the diced apple and pear. Continue cooking over medium heat, stirring frequently for an additional 15 minutes. You may need to add additional water, a few tablespoons at a time, if the mixture becomes too thick. When the oats are cooked through, remove from the heat and add the vanilla, clementine zest, and cinnamon. Stir to combine. Top with toasted pecans and brown sugar or maple syrup. Tips & Variations:
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