A satisfying and hearty meal or side full of warming cool-weather flavour Prep & Baking Time: 1 hour Serves: 2-4 Main Ingredients: 1 acorn squash, halved and roasted – see roasting instruction below 2 tbsp olive oil Salt and pepper to taste Filling: 1 cup cooked rice – we have used a blend of wild and brown, use what you have on hand 1 tsp olive oil 1 cup finely chopped mushrooms ½ small onion, finely chopped 1 cup chopped fresh spinach ½ cup cooked lentils 2-3 tbsp balsamic vinegar ¼ cup pecans, chopped and toasted ¼ cup dried cranberries (optional) 1 tsp dried thyme ½ tsp dried rosemary 1 tsp ground sage 1-2 cloves minced fresh garlic Salt and pepper to taste Method: Preheat oven to 375°F. Cut the acorn squash in half lengthwise and remove the stringy flesh and seeds using a metal spoon. Score the flesh; cutting ¼ - ½ inch deep depending on the thickness of the squash. You do not want to cut all the way through. Drizzle both cut sides with 1 tbsp olive oil and season with salt and pepper. Place squash, cut side up on a prepared baking sheet or in a shallow baking dish and bake for 45-50 minutes or until a knife slices through the squash flesh easily. While the squash is roasting prepare the rice, mushroom, and lentil filling. In a medium saucepan or high-sided frying pan, heat 1 tbsp oil over medium heat and sauté the onion and garlic for 3-5 minutes being careful not to burn either. Add the mushrooms, lentils, and seasonings and stir. Continue to cook for an additional few minutes until the mushrooms are cooked. Add the rice, spinach, herbs, and vinegar and stir to combine. Heat the rice mixture through and remove from the heat. In a separate dry pan, toast the pecan pieces over a low heat, watching carefully to avoid burning them. Add the nuts and cranberries to the rice mixture and stir to combine. When the squash is cooked through, remove from the oven and allow to cool a few minutes. Fill each half with a generous amount of the rice mixture and top with additional toasted nuts, herbs, and cranberries as desired. If the filling has become too cool for your liking you can pop the filled squash back into a hot oven to warm through for about 10 or so minutes. This dish is best served when warm and soon after preparing. If you are making ahead store the cooked squash and filling separately, heating both before combining to serve.
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Fall spices & warm seasonal fruit in an easy to prepare anytime dessert Prep & Cooking: 45-60 mins. Serves: 6-8 Pairs well with: Coconut Whipped Topping Main Ingredients: 2 medium sized apples, cored & chopped – I don’t peel my apples, but if you prefer you can 3 cups fresh plums, pitted and chopped ½ tsp ginger ½ tsp cinnamon 1 ½ tbsp flour – use what you have; gluten free blend, whole wheat or all purpose Crumb Topping: 1/4 - 1/2 cup brown sugar or coconut sugar ½ cup plant-based butter ¾ cup flour of your choice ¾ cup rolled oats 1/3 cup walnuts, chopped 1 tbsp cinnamon ½ tbsp ginger ½ tsp nutmeg Pinch of salt Method: Preheat oven to 400°F. In a large mixing bowl, cream together sugar and butter. Add salt, spices, flour, oats, and chopped nuts, stir to combine. You may find it easier to work the ingredients together by hand or with a fork to ensure that the oats are evenly distributed. Set this mixture aside while you prepare the fruit. In a large bowl, combine apples, plums, spices, and 1 ½ tbsp flour, stir until all of the fruit has been coated. This will thicken any fruit juice and will create a less liquid finished product. Transfer fruit mixture to a 9x9 baking dish, If you do not have a 9x9 baking dish use an oven safe container that will hold the fruit; creating approximately a 1 ½ - 2 inch layer of fruit. You can also use multiple smaller containers. Baking times will vary, but not enough to worry about. Layer the crumb topping evenly over the fruit mixture and place on the middle rack of a preheated oven. Bake uncovered for 20-25 minutes. When finished, the topping should be golden and the fruit mixture will be bubbling. Allow the crumble to cool for 15 minutes or more before serving. Tips & Variations:
Rich flavours combine for a warm and nutritious one-pan dish Prep Time: 20-30 minutes Serves: 4 as a side, 2 as a main Main Ingredients: 1 cup dry quinoa, cooked according to package directions - for a flavour boost cook the quinoa in vegetable broth 1 tablespoon avocado or olive oil 1 small onion, diced 3 cups sliced mushrooms - portobello or cremini work well 2 cups chopped fresh spinach 1 cup cooked white beans 2-3 cloves of minced garlic OR 4-5 tsp pre-minced Salt and pepper to taste 1-2 tbsp lemon juice 2-3 tsp fresh thyme or 1-1 ½ dried 1-2 tbsp nutritional yeast (optional) Method: In a large skillet or high-sided frying pan, heat the oil over medium-high heat. Add onions and mushrooms and cook for 2-3 minutes, stirring occasionally to avoid burning. Add garlic, thyme, nutritional yeast, and salt and pepper. Continue cooking until the garlic is tender and mushrooms are cooked through; approximately 1-2 minutes. Stir frequently after adding the garlic in order to avoid burning and sticking. Reduce the heat to low and add the chopped spinach to the mushroom mixture. Allow the spinach to wilt and add the lemon juice and pre-cooked quinoa to the pan. Stir to combine. Garnish with additional lemon, fresh thyme and/or nutritional yeast. Serve as a side or a main dish. Tips & Variations:
A back to basics breakfast – tasty, sweet, and energizing! Prep & Cooking: 10-15 mins Serves: 2 Main Ingredients: 1 cup old fashioned rolled oats (not quick oats) prepared as per the package directions ½ cup sliced or slivered almonds, lightly toasted 1 cup fresh blueberries – if you don’t have fresh and are using frozen allow them to thaw for around 30 minutes or microwave for 45-50 seconds 1 tsp vanilla 2 tsp cinnamon Pinch of salt Brown sugar or maple syrup to top (optional) Shelled hemp seeds or chia seeds to top (optional) Method: In a large saucepan, prepare the oats using package directions. Add ½ cup of the fresh blueberries and cook uncovered for an additional 2-3 minutes; stirring frequently and allowing for the blueberries to pop open and soften with the heat. You may need to add additional water or plant-milk a tablespoon at a time if the mixture becomes too thick. When the oats are cooked through, remove from the heat and add the vanilla, cinnamon, and ½ of the toasted almonds. Stir to combine. Top with remaining berries, almonds, hemp seeds, and maple syrup. Warming Fall flavours come together for this lunchbox treat! Prep & Cooking: 30 minutes Makes: 12 muffins Main Ingredients: 1 ½ cup flour – use a flour of your choice, a gluten free blend if needed 3 ripe bananas, mashed ¼ cup vegetable or liquid coconut oil ¼ cup coconut sugar 2 tbsp ground cinnamon ¾ tbsp ground ginger Pinch of salt 1 tsp baking soda 1 tsp baking powder 2 tsp vanilla 1 medium sized apples peeled and diced ¼ cup chopped walnuts Optional Topping: 1 tbsp coconut sugar mixed with 2 tsp cinnamon Chopped walnuts Method: Pre-heat oven to 350°F and prepare a muffin tin. Banana Tip: See our Peanut Butter & Chocolate Chip Muffins recipe for tips on using frozen bananas in your baking In a large bowl, combine oil, sugar, 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, spice, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add chopped nuts and diced apples 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 the crumble mixture. Top with cinnamon sugar blend and additional chopped walnuts. 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. Store in an airtight container for up to one week. This no-bake recipe is the perfect way to still enjoy a tropical treat in the summer heat! Prep Time: 20 minutes Makes: 12 Main Ingredients: 1 cup shredded unsweetened coconut 1 cup almond flour (also called almond meal) 2 tbsp maple syrup OR agave nectar 2 tbsp coconut oil 1 tsp lemon juice 1 tsp lime juice Zest of ½ lemon Zest of ½ lime Pinch of salt 1 tsp vanilla Optional Topping: Zest of ½ lemon Zest of ½ lime Method: In a large bowl, blend all ingredients together until well incorporated. Using a small ice cream scoop or your hands, form small bite sized macaroons and top with additional lemon-lime zest mixture. Store in an airtight container in the refrigerator for up to one week. A Summery "set it and forget it" start to your day! Prep Time: 10 minutes, plus additional time to set (minimum 1 hour or overnight) Serves: 1 Main Ingredients: ½ cup almond milk – or other plant milk of your choice ½ cup old fashioned rolled oats (not quick oats) - double check the ingredients to be sure they are gluten free if required 1 tablespoon almond or coconut yogurt (optional) 1-2 tsp agave or maple syrup 1 ripe peach, pitted and diced – reserve half for garnish Pinch of salt Pinch of cinnamon 2-3 tbsp sliced or slivered almond, lightly toasted – reserve half for garnish Method: In a lidded container, combine all ingredients except for the peaches and almonds reserved for garnish. Stir until all ingredients are incorporated and the oats are well coated with milk. Place the container in the refrigerator for a minimum 1 hour, or for best results overnight. Enjoy cold from the fridge or heated for a 30 seconds or so in the microwave. Top with reserved fruit and nuts and enjoy. Tips & Variations:
The perfect snack or side when you want a little heat! Prep & Cooking: 1 hour Serves: 3-4 as an appetizer Pairs well with: Oil-Free "Mayo" Main Ingredients: 1 large head of cauliflower cut into florets ½ cup flour – if you prefer gluten free, use a blend ½ cup unsweetened plant milk or water 1/4 cup water 1 teaspoon garlic powder ½ tsp paprika ½ tsp teaspoon salt ½ tsp pepper 2/3 cup hot sauce 1 tsp melted vegan butter or coconut oil Method: Preheat oven to 450°F and line two baking sheet with parchment paper or tin foil. In a large bowl, combine flour, plant milk, water, garlic powder, paprika, salt, and pepper. Stir the mixture to remove any lumps. Pat your cauliflower florets dry if needed, and coat each one with the batter setting them on the baking sheet as you go. The batter will be runny and it is important to shake or tap any excess batter from the cauliflower to avoid a pool of batter on the baking sheet. Do your best not to overcrowd the baking sheet. Keeping an even single layer will help the cauliflower to become nice and crispy. Bake for 25-30 minutes until the coating on the florets is browned. In a large bowl, mix together the melted vegan butter and hot sauce. Toss the florets in the hot sauce mixture to coat. Place the florets back in the oven for an additional 10-15 minutes. Allow to cool for a few minutes before serving; the inside of the “wing” can be very hot! Serve with your favourite creamy dressing as a dip. A filling breakfast, lunch, or dinner – all the bases covered Prep & Cooking: 20-30 minutes Serves: 4-6 Main Ingredients: 1 package extra firm tofu 1 tbsp olive oil (optional) 1 large bell pepper, diced ½ white or yellow onion, diced ½ cup cremini or button mushrooms chopped 1-2 cloves garlic, minced 2 tbsp yellow mustard 1 tbsp Dijon style mustard ½ tsp onion powder 1-2 tsp turmeric powder salt and pepper to taste finely chopped green onion or parsley to garnish (optional) 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, high-sided pan, over medium heat, warm the oil and sauté the onion, and garlic until translucent, being careful not to burn the garlic. Add the chopped pepper to the pan and then the tofu, crumbling it into the pan into small pieces. Brown the tofu pieces for 5-7 minutes, stirring frequently to avoid sticking. Add the chopped mushrooms and continue stirring to incorporate all of the ingredients for an additional few minutes. When all of the vegetables are cooked and the tofu is lightly browned, add the mustards and seasonings. Stir the mixture to evenly distribute the mustard and spices and allow to cook uncovered for an additional 5-7 minutes. Remove from the heat and garnish with chopped green onion. Serve on its own, with toast or in a breakfast wrap. Tips & Variations:
A bright and cheery pink drink to start the day! Prep Time: 10 minutes Serves: 2 Main Ingredients: 1 cup plant milk 2 frozen bananas chopped 1 tbsp shelled hemp seeds (also called hemp hearts) 3/4 cup fresh or frozen peaches 3/4 cup fresh or frozen raspberries *if you are using both fresh peaches and raspberries add 4-5 ice cubes Optional Add-ins: 1 tbsp chia seeds 2 tsp ground flax 1 scoop protein powder Method: In a blender, combine plant milk and chopped bananas, blend until smooth. Add fruit and hemp seeds and continue to blend. Because banana size varies you may need to add more if the mixture seems too liquid; do so half a frozen banana at a time. If you are making additions of your own or from the add-ins list, do so before adding additional banana. When your smoothie is well blended and a straw-drinking consistency, pour into glasses or jars and enjoy within 30 minutes. Tips & Variations:
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