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"The body is your temple. Keep it pure and clean for the soul to reside in". - B.K.S Iyengar
"The doctor in the future will give no medicine, but will interest his patients in the care of the human frame, in diet
and in the cause and prevention of disease." - Thomas Edison
Vegan Spring Rolls
-from Vive le Vegan! by Dreena Burton
These spring rolls are baked instead of frieds and full of flavor. They take a little bit of prep time but are so flavorful they are totally
worth the time they take. They make a great appetizer of a side with an asian inspired meal. Enjoy!
1 - 22 gram pkg of shitake mushrooms (approximately 1 3/4 - 2 cups dried)
3 - 4 cups boiled water (to soak mushrooms)
1 tbsp toasted sesame oil
2 tsp vegan Worcestershire sauce
1 1/2 - 2 cups of rice vermicelli noodles, softened*
1 cup carrots minced**
1/2 cup celery, minced
1 1/2 - 2 tbsp of fresh ginger grated
2 medium cloves of garlice, grated or minced
1 cup green onions, sliced (mostly the green portion)
1/4 - 1/3 cup fresh parsley or coriander, chopped
2 1/2 - 3 tbsp hoisin sauce
1/4 tsp Chinese five spice powder
1 1lb pkg egg free egg roll wrappers (large square)
2 -3 tsp toasted sesame oil (more or less as needed - to brush spring rolls)
1 - 2 tbsp toasted sesame seeds
*To soften the rice noodles, simple place them in a bowl of boiled water. Once soft drain the water and let sit until ready to use.
**You can use any other veggies that you wish replacing some of the carrot and / or celery, such as red or yellow peppers. If you are looking for
a little more substance you could add some marinated and sauteed tofu, toasted sesame seeds or some hemp seed nuts to the filling.
In a large boawl, add the mushrooms and cover with the boiled water. Let soak for several minutes Drain the mushrooms using a sieve, and press out as much liquid as possible using your hands and / or paper towels. In a bowl, toss the mushrooms with the toasted sesame oil and vegan Worcestershire sauce and stir
through until well mixed and the mushrooms have absorbed the liquid. Roughly chop the softened noodles. In a large bowl, combine the noodles with the marinated mushrooms and all the veggies and seasonings (except the remaing sesame oil and sesame seeds.)
Preheat oven to 350 degrees. The make the rolls, take 3-4 tablespoons fo the filling and place it in the centre of one wrapper about and inch from the top. Working from the top, start to roll the wrapper, tucking in the sides as you go, wrapping fairly securely but not so tight that it tears the wrapper. Place
the roll seam down on the baking tray lined with parchment paper. Repeat this process until you have used all the filling. Lightly brush the tops to the rolls
with the toasted sesame oil, and sprinkle the optional toasted sesame seeds. Bake for 26 - 30 minutes, until golden. Serve with plum or peanut sauce or the
ginger dipping sauce (recipe below).
Ginger Dipping Sauce
1/4 cup apple cider vinegar
4 - 5 tbsp pure maple syrup or other honey alternative
2 - 3 tbsp tamari
1 - 1 1/2 tsp freshly grated ginger
1 1/2 tsp toasted sesame oil
1/3 tsp red pepper flakes (optional)
In a bowl, combine all the ingredients and stir to mix well until the honey alternative is disolved .
Slow Cooker Chickpea and Lentil Stew
This is a wonderfully easy recipe - I mean open up a couple of can combine everything in your crockpot and 8 - 10 hours later
you have a super delicious meal that is nutritionally sound. Serve with some stemed veggies or a side salad along with some
crackers or naan and voila there is your meal. This is a meal high in fibre and protein.
Enjoy!!
2 tbsp extra virgin olive oil
1 medium onion, chopped
4 cloves of garlic, chopped
2 tsp garam masala
1/4 cup sesame seeds
2 15 oz cans of garbanzo beans (chick peas) drained and rinsed
1/2 cup dried red or brown lentils
1 28 oz can of crushed tomatoes
2 cups of vegetable stock
1/4 cup pitted black olives
1. Heat olive oil in a pan and saute the onions, until soft. Add garlic, garam masala and sesame seeds and cook for a couple
minutes.
2. Combine everything in slow cooker and cook on low heat for 8 - 10 hours.
Nut Free Granola
-by my friend Christina
So many people are now dealing with children with various nut allergies and my friend Christina is one of them. She has
created this recipe to accomadate the allergies in her house and the recipe is super yummy. For those of us fortunate
not to have to deal with any alleries or sensitivies there is alway the option to add nuts or just enjoy as is. This is a great
snack to pack in kids lunches or to travel with on long road trips. Enjoy and thanks Christina for sharing!
3 cups rolled oats
3 cups quinoa (pronounced keen wah) flakes
1 cup raw sunflower seeds
1. Mix together above items in a large bowl or pot.
1/4 cup agave nectar
1/4 cup pure maple syrup
1 tbsp vanilla
1 tbsp cinnamon
2 tbsp canola oil
2. Mix together wet ingredients and add them to the dry. Mix well
3. Spread on 2 cookie sheets, lined with parchment paper (my addition because it makes clean up so simple) and bake at 175 degrees for approximately 75-90 minutes, turning granola every 10 minutes or so to prevent burning.
4. Remove from oven and transfer to large pot or bowl.
5. Add 1 cup raisins and 1 cup of craisins.
6. Store in a large airtight container.
Christina, loves to eat this granola in the morning mixed with puffed rice or puffed kamut to make it a nutrionally sound and satisfying breakfast. Her hubby loves to enjoy this granola mixed with yogurt. What's your pleasure?
Blueberry Bounty Buns
-from Vive le Vegan! by Dreena Burton
This recipe is for the EWYT crew who think I have a little of the Betty Crocker in me ;-). They will now know that it is thanks to Dreena and her very easy to follow recipes that are super yummy I have come to enjoy baking. This one is for all you being posted with love and gratitude that you are in my life...........Enjoy!
These buns are a cross between a muffin and a scone. They are very easy to make and wonderfully delicious with a blueberry in every bite.
1 cup & 1 tbsp ground oats (I simply crumble the oats in my hands - you could use a food processor to ground them)
1 cup whole wheat flour - to make it wheat free you can use spelt flour just add 3 tbsp
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 cup unrefined sugar (I use Sucanat - can be purchased at Superstore)
3/4 cup vanilla non-dairy milk
1 tbsp flax meal
2 tbsp pure maple syrup
1 tsp pure vanilla extract
1/4 cup canola oil
1 cup frozen or fresh blueberries
Preheat oven to 350 degrees.
1. In a large bowl, combine the ground oats and flour and sift in remaining dry ingredients and mix to combine well.
2. In another bowl, combine the non-dairy milk and flax meal, stir and let sit for 1 minute. Add the maple syrup, vanilla and
canola oil and stir through.
3. Add the blueberries and immediately add the wet mixture to the dry mixture and stir through until just well combined.
4. Scoop large spoonfuls of the mixture onto a baking sheet lined with parchment paper.
5. Bake for 20 - 23 minutes, until the buns are lightly golden and are set in the center.
6. Remove from the oven and let cool on pan for 1 minute and then transfer to a cooling rack.
Banana Oat Bundles -
-from Vive le Vegan! by Dreena Burton
These little bundles are a cross between a cookie and a mini muffin. They are tasty, wholesome and so super
easy to make. They can be enjoyed hot from the oven or cooled. They are an excellent addition to any lunchbox
that you can feel really good about sending.
1 cup quick oats
1 cup ground oats (again I just crumple them up with my hands)
1/4 cup unrefined sugar
1/4 tsp sea salt
1/4 tsp cinnamon or ground cardamon
1/4 tsp nutmeg
1 tsp baking powder
1 cup overripe banana, pureed (roughtly 2 large bananas) - I buy them reduced and peel them and place them in ziploc bags and freeze them for future use
1 tsp pure vanilla extract
3 - 3 1/2 tbsp canola oil
Preheat oven to 350 degrees.
1. In a large bowl, combine the oats, ground oats, sugar, sea salt, cinnamon and nutme, sift in the baking powder. Stir through until well combined.
2. In another bowl combine the pureed banana, vanilla and canola, stirring through.
3. Add the wet mixture to the dry mixture and stir through until just well combined.
4. Drop large spoonfuls onto a baking sheet lined with parchment paper.
5. Bake for 12 - 15 minutes, until lightly golden.
6. Remove from oven and let cool on pan for 1 minute and then transfer to cooling rack.
Rice & Lentils
This recipe is quick, cheap, healthy and good. Serve with a big salad and some steamed veggies and viola dinner is served.
3/4 cup brown rice
1 1/2 cups of water
2/3 cup dried brown or green lentils
3 cups of water
2 large onions, finely chopped - can use leeks instead
3 tbs olive oil
1 tsp salt
1. Place rice and 1 1/2 cups of water in a pot with a tight fitting lid, bring to a boil and then reduce heat to minimum for 20 minutes. Turn off heat and
allow rice to stand for another 15 minutes. NOTE if you have a rice cooker just use that.
2. Place lentils and 3 cups of water ina medium sized pot, and bring to a boil, then reduce heat to medium low until lentils are tender but firm (20 - 25 minutes).
3. While rice & lentils are cooking in a large skillet, stirfry onions in olive oil over medium heat to start and then reduce to low, until onions are well browned.
4. Add lentils and rice to onions, plus salt and toss to combine.
Almond Milk
This recipe is simple and the results are a wonderfully sweet nutritious non dairy milk that can be used in smoothies,
on cereal or any other why that you can find. I usually double the recipe so that I have enough milk for 2 or 3 days.
1 cup raw almonds
5 cups water
2 tbsp pure maple syrup
1. Soak almonds overnight in enought water to cover them by an inch.
2. Drain off water and rinse almonds several times.
3. Heat water to almost a boil.
4. Place almonds in blender and grind to a fine texture.
5. Add 3 cups of water and maple syrup and blend for 2 - 3 minutes.
6. Place a medium sized fine strainer over a large bowl or jar and pour almond milk into stainer and allow to filter through.
7. Return almond fibers to the blender and blend again with remaining 2 cups of water. Strain again.
8. Make about 5 cups. Keep in fridge in a sealed container.
Enjoy!! This is super yummy and nutritious.
Indian Caluliflower and Kidney Bean Stew with Coconut Milk
- from Fresh from the Vegetarian Slow Cooker by Robin Robertson
This dish was so simple to prepare and incredibly flavorful. I served it with some fresh naan purchased from
Alnoor Kebab & Sweets Restaurant in Ajax - www.alnoorkebab.com. We had the butter naan as well
and the garlic naan which were made fresh and they were a wonderful compliment to the stew.
1 large yellow onion, cut into pieces
2 garlic cloves, sliced
1 tsp peeled and sliced fresh ginger
1 jalapeno chile (optional), seeded
2 tbsp olive oil
1/2 tsp dry mustard
1/2 tsp ground fennel seeds
1/2 tsp ground cardamom
1/2 tsp ground allspice
1/4 tsp ground cumin
1/4 tsp tumeric
1/4 tsp cayenne pepper
2 large Yukon Gold potatoes, peeled and diced
1/2 head cauliflower, cut into small florets
1 15.5 ounce can dark red kidney beans, drained and rinsed
1 14.5 ounce cand diced tomatoes, drained
2 cups vegetable stock
salt and pepper to taste
1 cup canned unsweetened coconut milk
1. In a food processor, place the onion, garlic, ginger and jalapeno (if using) and process
until smooth.
2. Place the oil in a 4 - 6 quart slow cooker turned on high. Add the onion puree and stir in the mustard, fennel,
cardamom, allspice, cumin, tumeric and cayenne. Cover and let it cook on high for 5 minutes.
3. Stir the potatoes, cauliflower, kidney beans, tomatoes and stock into the cooker. Season with salt and pepper, cover and cook on low
for 6 hours.
4. When the vegetables are tender, add the coconut milk and cook uncovered to incorporate the flavors for 10 - 15 minutes.
Enjoy!
Corn Chowder with Limas
- from Quick Fix Vegetarian by Robin Robertson
This chowder was super yummy and very quick and easy to make.
1 tablesppon extra virgin olive oil
1/2 cup chopped onions
1 white potatoe, cut into 1/4 inch dice
3 cups vegetable broth
2 cups frozen baby lima beans
3 cups frozen corn kernels
1 1/2 cups soy milk
sal and freshly ground black pepper
1 tablespoon chopped pimientos (we didn't have so we left these out)
1. Heat the oil in a large pot over medium heat. Add the onions an potatoe, cover and cook until softened, about 5 minutes.
2. Add the broth and bring to a boil.
3. Stir in the limas and corn and cook until tender, about 15 minutes.
4. Decrease the heat to low, stir in the soy mild and season to taste with salt and pepper
Optional - use an immersion mixer to puree some of the soup right in the pot.
Sesame Tofu Stir Fry
1 12 ounce package of extra firm tofu, drained and cut into 1/2 inch cubes
cornstarch
1/2 cup finely chopped peanuts
1 tablespoon of sesame seeds
1 tablespoon fresh grated ginger or 1/2 teaspoon ground ginger
1/2 teaspoon crushed red pepper
1 tablespoon oil
2 cups of fresh veggies of your choice i.e. zucchini, snow peas, mushrooms, red & green peppers (you get the idea.........whatever you like)
2/3 cup of stir fry sauce (again your choice) we like Tamari
2 scallions, thinly sliced - approximately 1/4 cup
2 cups cooked brown rice
1. Lightly coat tofu with cornstarch, In a bowl, combine 1 tablespoon of peanuts, the sesame seeds, ginger & red pepper, add tofu and gently toss.
2. Heat oil in a large skillet or wok over medium high heat. Add tofu mixture to skillet and cook briefly, stirring gently, until sesame seed are toasted and tofu begins to brown.
3.Remove tofu, add veggies to skillet and cook and stir for 2 - 3 minutes until heated. Add stir fry sauce; cook and stir gently until mixture is bubbly. Stir in tofu and heat thoroughly. Sprinkle with remaining peanuts and the scallions. Serve over brown rice. Enjoy.
NOTE: Tofu is packed with protein (20 grams per half cup) and low in calories. It also contains alpha-linoleic acid, a heart healthy fat. Research suggests that soy protein found in tofu can lower your risk of a heart attack.
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