You are minutes away from a decadent indulgence! Prep and Cook Time: 2 minutes Serves: 1 Pairs Well With: Coconut Whipped Topping Main Ingredients: ¼ cup flour of your choice – if you require or prefer gluten free, use a flour blend ¼ tsp baking powder 1 tsp coconut oil + a small amount to coat the mug 1 tbsp coconut sugar – if you don’t have coconut sugar you can substitute brown sugar 1 tbsp maple syrup or agave nectar ½ tsp vanilla extract 3+ tbsp plant-based milk Pinch of salt Pinch of cinnamon Method: Prepare a microwave safe mug by spraying or applying coconut oil to the inside of the mug. In a small bowl, mix together flour, baking powder, oil, maple syrup, vanilla, milk, and salt. Blend together until the mixture has no lumps and is thin enough to pour into the prepared mug. You may need to add additional milk, 1 tbsp at a time, to achieve the right consistency. Transfer the batter to the mug and microwave for 1 minute and 30 seconds. Watch the mug while the batter is heating to avoid overflow. Microwave times vary so you may need to pop the mug cake back in for additional 30 second intervals. When the mug cake is cooked, you can transfer it to a bowl or plate, or just enjoy directly from the mug. Tips & Variations:
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A picnic staple perfect for an outing or at-home lunch Prep: 15-20 minutes Makes: 4-6 sandwiches Pairs well with: Oil-Free "Mayo" Main Ingredients: 1 package extra firm tofu 2-3 tbsp Oil Free Mayo or your preferred brand of plant-based mayonnaise 2 tbsp yellow mustard 1 tbsp Dijon style mustard 1 tsp onion powder 1 tsp garlic powder 1 tsp turmeric powder ½ tsp curry powder (optional) salt and pepper to taste ¼ cup finely chopped celery ¼ cup finely chopped green onion Method: Drain water from the tofu package, remove tofu and gently squeeze the block; applying enough pressure to release some liquid. 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 crumbling the tofu and should be done for a minimum of 10 minutes. In a large bowl, combine the mayonnaise, mustards, onion, garlic and turmeric powder, optional curry powder, salt, and pepper. Blend together to work out any lumps the may remain. Crumble the tofu into the bowl using your hands. Continue to break the tofu up while mixing it into the dressing with a fork. When the mixture has reached your desired consistency, add the celery and green onion and mix together with a few final stirs. You can use the eggless salad right away as a sandwich filling, on top of crackers, or salad. Alternatively, the spread will keep in the refrigerator for up to 1 week. As the mixture sits some separation of liquid from the tofu may occur, simply drain the liquid and enjoy! Distinct aroma and flavour make this classic cold salad a unique addition to your spring or summer table Prep & Cooking: 30-45 minutes Serves: 4-6 Pairs well with: Oil-Free "Mayo" Main Ingredients: 4 large potatoes, boiled and peeled – use what you have on hand, but I find thin skinned potatoes, i.e. red or Yukon gold work best. ¼ cup plant-based mayonnaise - follow the link above for our recipe or use what you have 1 tbsp Dijon mustard – if you don’t have Dijon, just use what you have ½ cup of chopped bell peppers – use one or more colours depending on what you have on hand 1/3 cup chopped celery (optional) ¼ cup chopped green onion 1 tbsp lemon juice 2-3 tsp yellow curry powder 1 tsp garlic powder Salt and pepper to taste Additional chopped peppers and green onion for garnish (optional) Method: Peel and dice cooked and cooled potatoes. In a small bowl, combine the mayonnaise, mustard, lemon juice, salt, pepper, curry powder, and garlic powder. Blend until all ingredients are combined. In a large bowl, combine the potatoes and dressing. Stir until the potatoes are well coated in the dressing. Add chopped celery, peppers, and onion. Stir again to incorporate all ingredients. Garnish with additional chopped peppers and onion and serve. For a more intense flavour, allow the salad to chill for a few hours or overnight. Tips & Variations:
Fresh and light, this dip makes a delicious sunny day snack Prep & Cooking: 20 minutes (add additional cooking time if you are using dried beans) Makes: 1 ½ cups Pairs well with: Chili Lime Pita Chips Main Ingredients: 1 jar or can (400ml/15 oz.) chickpeas, drained and rinsed 2-3 cloves garlic ¼ cup olive oil Juice and zest of half a lemon 2-3 tbsp tahini (optional) 1 ½ tsp salt 1 tsp (or more) freshly ground black pepper ½ tsp cumin 3-4 tbsp chopped fresh dill Optional Garnish: Lemon zest, fresh dill sprigs and/or additional freshly ground black pepper Method: In a food processor or blender, combine chickpeas, garlic, oil, lemon juice, and tahini. Blend until smooth. Add the lemon zest, salt, pepper, cumin, and dill and continue to blend until all spices and herbs are incorporated. Remove from processor and transfer to a small bowl or storage container. Garnish with additional lemon zest, dill, and/or cracked black pepper. Serve with cut vegetable, crackers or toast. This hummus will keep in the refrigerator in a sealed container for up to 1 week. Topped with tasty fruit, this protein packed pudding is a winner! Prep Time: 10 minutes & 4+ hours to set Serves: 2 Main Ingredients: 1 cup plant-based milk 3 tbsp chia seeds 1 large ripe banana ½ cup fresh berries 2 tsp cinnamon 1 tsp vanilla Toppings: ½ cup fresh berries ½ banana, sliced 2 tbsp maple syrup ¼ cup chopped walnuts – if you don’t have or like walnuts, use what you have on hand Method: In a blender, or using a hand mixer/blender, combine milk, banana, cinnamon, and vanilla. In a container, with a lid secure enough to shake, pour the banana-milk mixture over the chia seeds. Shake the container to combine; making sure that the seeds are immersed. Chill in the refrigerator for 4- 6 hour or overnight. The mixture should be a thick consistency and be easy to spoon into single-serve dishes. Top with chopped nuts, berries, banana slices, and a drizzle of maple syrup. Tips & Variations:
Tangy and a little bit sweet – a perfect salad topper Prep & Cooking: 5 minutes Makes: 1 cup Main Ingredients: ¾ cup olive oil ¼ cup white wine vinegar 1 clove fresh garlic, grated 1 tsp dried oregano 1tsp dried basil 1 tsp dried thyme 1 tsp onion powder 1 tsp red pepper flakes 1 tsp agave syrup or sugar 2 tbsp lemon juice 2 tbsp Dijon mustard 1 tbsp nutritional yeast (optional) Salt and pepper to taste Method: In a small bowl, whisk together oil, vinegar, mustard, lemon juice, agave, and garlic. When ingredients are combined, add the herbs, seasonings, and nutritional yeast. Stir to combine. Store in an airtight jar in the refrigerator and shake before using. Use right away, allow the dressing to sit for a few hours, or overnight in the refrigerator for a more intense flavour. Tips & Variations:
Versatile and quick – a simple spicy side dish! Prep & Cooking: 15-20 minutes Makes: 2 cups Main Ingredients: 1 jar or can (400ml/15 oz.) black beans, drained and rinsed 1 small onion, finely diced 1 small red bell pepper, finely diced 2 cloves garlic, minced 1 tbsp olive oil (optional) 2-3 tbsp of lemon or lime juice 2 tbsp tomato paste 1 ½ tsp cumin 1 ½ tsp chili powder Salt and pepper to taste 2-3 green onions, chopped Chopped cilantro or parsley (optional garnish) Method: Warm the oil in a saucepan over medium heat. Add the onion and sauté until translucent, approximately 3-5 minutes. Add garlic and diced bell pepper. Continue to sauté until soft, an additional 2-3 minutes. Add beans, lemon juice, water, tomato paste, and seasonings and stir to combine and coat evenly. Place a lid on the sauce pan and allow to simmer on a low heat until heated through, approximately 7-8 minutes. Add chopped green onions and stir to mix. Top with additional green onion, chopped parsley or cilantro. Use this spicy bean mixture as a partner to rice. Cool and add to salads or top a baked sweet potato for a little extra kick! A bright and light addition to your spring or summer picnic platter! Prep & Cooking: 20 minutes (add additional cooking time if you are roasting the beets yourself) Makes: 2 cups Pairs well with: Chili Lime Pita Chips Main Ingredients: 1 jar or can (400ml/15 oz.) chickpeas, drained and rinsed 2-3 cloves garlic ¼ cup olive oil 2-3 tbsp lemon juice 2-3 tbsp tahini (optional) 1 ½ tsp salt 1 tsp freshly ground black pepper 1-2 tsp cumin 4-5 medium beets (approximately 1 ½ cups), peeled, roasted and sliced (not pickled) Optional Garnish: Thinly sliced beets, freshly ground black pepper, and/or a drizzle of olive oil Method: In a food processor or blender, combine chickpeas, garlic, oil, lemon juice, and tahini. Blend until smooth. Add the salt, pepper, cumin, and sliced beetroot and continue to blend until all ingredients are incorporated. Avoid adding too much liquid with the beets initially. If you want to thin the hummus or make the colour really ‘pop’ add beet juice a few tablespoons at a time. Remove from processor and transfer to a small bowl or storage container. Garnish with additional sliced beets, cracked black pepper, and/or a drizzle of olive oil. Serve with cut vegetable, crackers, or toast. This hummus will keep in the refrigerator in a sealed container for up to 1 week. Creamy and comforting, a delicious early Spring lunch or dinner Prep and Cooking: 1 hour Serves: 4-6 Main Ingredients: 4 cups of mushrooms, chopped – use any variety you would like; cremini, portabellos and button mushrooms work well 1 medium yellow onion chopped finely – if you don’t have a white onion use what you have on hand 1-2 celery ribs, finely chopped (optional) 2 -3 cloves of garlic minced 2-3 tbsp fresh thyme 4 cups vegetable broth 1/3 cup pearl barley 2 tbsp corn starch or flour 1/2 cup plant based milk 2 tsp celery salt (optional) 2 tsp poultry seasoning salt and pepper to taste Method: In a large, high-sided pot, sauté the chopped onion over medium heat until the onions are translucent. Add the chopped mushrooms and celery, cooking until soft (approximately 3-5 minutes in total), being careful not to burn the onions. Add the garlic and continue to sauté for an additional few minutes. Add the broth and barley to the pot, stirring to mix all ingredients together. Allow the mixture to cook on low heat for 25-30 minutes. While the barley mixture is cooking, whisk together the flour and milk. The finished result will be a thickened sauce or loose paste consistency. When the barley is soft and cooked through add the thickening mixture and blend well to work out any lumps that may remain. Bring the mixture to a boil, this will ensure that the flour or cornstarch is cooked through. Return to medium heat, stirring to incorporate. Allow the soup to simmer on low for 10-15 minutes or until the soup has thickened. Garnish with additional fresh thyme and serve with a crusty roll or on its own. Aromatic and sweet – a delicious little treat Prep & Cooking: 40 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 *if you don’t have all of the spices listed below then use any variation of what is suggested, or feel free to use a pre-blended spice mix equalling approximately 3 tbsp 1 tbsp ground cinnamon 1 tbsp ground ginger ½ tbsp ground nutmeg 1 tsp ground cloves 2 tsp vanilla Pinch of salt 1 tsp baking soda 1 tsp baking powder 3 tbsp molasses 1⁄3 cup chopped raisins or dates 1⁄3 cup chopped walnuts – pecans would be a good substitute, if needed ¼ cup quick oats ¼ cup shelled hemp seeds (optional) 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, molasses, 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 nuts, fruit, and hemp seeds 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 additional shelled hemp seeds 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. |
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