A bounty of colour & flavour combined! Prep & Cook time: 15 mins Serves: 6-8 Pairs well with: Zesty Herb Dressing Main Ingredients: 1lb dry pasta of your choice – shaped pasta such as bowtie or rigatoni make for a nice presentation and tend to hold the dressing well ½ - ¾ cup of Friendly Food’s zesty herb dressing – if you are short on time or ingredients your favourite pre-made Italian dressing will do the trick ½ bell pepper, chopped ½ cup green beans, raw and chopped ½ cup red onion, chopped ½ cup grape tomatoes, quartered 10 or more olives, pitted and chopped – we chose kalamata, but use what you like and have on hand Method: Cook your chosen pasta until al dente, often the package will indicate a range of 8-12 minutes. While the pasta is cooking, wash and chop your vegetables. Keeping your cut vegetables small and around the same size makes the finished salad easier to eat. Drain your pasta and allow to cool for just a few minutes. Dressing the pasta while it is still a little warm enhances the flavour; bringing the herbs and seasonings to life and helps to ensure the pasta is well coated. Toss the cooked pasta in the dressing to coat and add the chopped vegetables. Give the salad an additional few stirs to blend the vegetables evenly throughout the pasta. Add additional salt, pepper, and chopped fresh herbs if desired. Serve immediately or allow the flavours to intensify by refrigerating for a few hours. The salad will keep for several days in a sealed container in the refrigerator. Tips & Variations:
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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:
A fresh and tangy take on a simple staple side dish! 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 dill pickles 1/3 cup chopped radish 1/3 cup chopped celery ¼ cup chopped red onion (optional) 1 tbsp lemon juice 2-3 tbsp dill pickle brine 1 tsp garlic powder Salt and pepper to taste Fresh dill for garnish (optional) Method: Peel and dice cooked and cooled potatoes. In a small bowl, combine the mayonnaise, mustard, lemon juice, pickle brine, salt, pepper, 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, pickles, and radish. Stir again to incorporate all ingredients. Garnish with fresh dill and serve. For a more intense flavour, allow the salad to chill for a few hours or overnight. 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. A nutritious and tasty “egg hunt” option Prep & Cooking: 25 minutes Makes: 12-15 pieces Main Ingredients: ¾ cup raw cashews ¼ cup raw almonds 2 tbsp cocoa powder 8-10 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 2 tbsp shredded coconut Pinch of salt Topping: 1 cup shredded coconut and food colouring (optional) Method: In small bowls, tint approximately ¼ cup of coconut with a colouring of your choice. If you are using a liquid colour, it is suggested that you allow the coconut time to dry before using it to decorate the bites. In a food processor, chop almonds and cashews until fine. Add dates, cocoa powder, vanilla, coconut, and salt. 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. Form the mixture into eggs shapes or roll into 1” balls. Roll each of the balls into coloured or plain coconut, coating evenly. These bites 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. If you are using these bites for an Easter hunt you may wish to package them in small groups of 2 or three. A classic crowd pleaser – if you want to share, that is! Prep and Cooking: Makes: 24-30 cookies Main Ingredients: 1 cup natural crunchy peanut butter – or substitute whatever nut butter or nut butter blend you like or have on hand *if you are using smooth nut butter, add ¼ cup chopped nuts ½ cup light coconut sugar or cane sugar ½ cup brown sugar 2 tsp vanilla extract ½ cup plant-based butter – you can substitute coconut oil, however the cookies will have a different texture and taste 2-3 tbsp plant-based milk or cream 1 ½ cups flour – use a gluten-free blend if needed 1 tsp baking soda 1 tsp baking powder pinch of salt pinch of cinnamon 1/3 cup chocolate chips ¼ cup finely chopped peanuts (optional for extra crunch) Method: Preheat over to 350°F and line two baking sheets with parchment paper. In a large mixing bowl, combine peanut butter, sugars, vanilla, and butter. Cream the ingredients together until blended and no lumps remain and set aside. In a separate bowl, combine; flour, baking soda, baking powder, salt, and cinnamon. Blend until all dry ingredients are incorporated. Gradually add the dry ingredients to the wet. Stir to combine adding milk or cream 1 tbsp at a time as needed. The dough should be soft and easily hold a ball shape. Add chocolate chips and additional nuts and stir to incorporate. Roll dough into golf ball sized rounds and, using a fork, press the cookies into a round, flattened shape. If the cookies split, simply press the edges back together using your hands. Bake for 15-20 minutes. The cookies should have a golden brown edge and bottom when done. It can be difficult to see this as the cookies are a golden colour to begin with. You can check for doneness by using the edge of a fork or small spatula to lift a cookie gently to check the bottom. The cookies may break when you do this so only check one and do so gently, keeping in mind that a broken cookie is usually the baker’s treat. Allow the cookies to cool completely and store in an airtight container for up to one week. Tips & Variations:
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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