Eat: Roasted Vegetable Salad

This salad is absolutely delicious. The dish is warm, colorful, and filling. A perfect salad for a cold summers days. The weather in Calgary has been depressing and Vancouveresque lately; complete with endless rain. The warm roasted root vegetables are sweet and mix nice with the tang of the mustard dressing. Roasting and prepping the veggies takes a bit of time, but the salad will export you to a wonderful summer utopia void of bad weather blues. 

Roasted Vegetable Salad with Dijon Dressing

Ingredients:

Roasted Vegetables

1 large yam peeled and diced

2 large parsnips, peeled and chopped

1 fennel bulb quartered and sliced thinly

1 red onion sliced, and chopped

2 zucchini quartered and sliced

1 lb mushrooms halved

1 eggplant, cubed

3 beets peeled and quartered

1 bulb garlic (less two cloves)

1/4 cup olive oil

1 tsp salt 

1 tsp black pepper

1 tbsp cumin

1 tsp paprika

dressing:

1/3 cup apple cider vinegar

2 tbsp Dijon mustard

2 cloves garlic minced

1/4 cup maple syrup

1 tsp salt

1 tsp black pepper

1/3 cup olive oil

1 cup fresh basil, julienned

4 cups baby spinach

Preparation:

preheat the oven to 375

prep all vegetables, and divide into 3 different mixing bowls. 

(beets in one, yams, fennel and parsnips, and all other veggies).

Whisk together the olive oil, salt, pepper, cumin, and paprika. Pour the oil evenly between the 3 bowls. And cover vegetables evenly. 

Transfer the veggies to baking trays. One for the beets, yams, parsnips and fennel (as they take longer to cook), and one for the remaining veggies. 

Roast for 20 minutes,  flip the roast yams/beets and return to the oven for an additional 20 minutes. 

Take out the remaining veggies and let cool.

In a small bowl combine the salad dressing, and whisk until smooth. 

In a large salad bowl toss the cooled roast veggies with the spinach and dressing. 

-enjoy!

Eat: Breakfast Cinnamon Quinoa

Breakfast is the most important meal of the day. To some; chowing down first thing in the morning, when trying to reach or maintain a healthy weight, may seem counter intuitive. Logically it can reasoned that by skipping breakfast you are able to cut calories. In a mathematical equation with controlled variable the reasoning make sense, however our bodies mechanics are so complex that any and logic is lost emotion. 

We actually need calories first thing in the morning to rev up our metabolism.  When we skip a meal, our bodies go into starvation mode. When I skip a meal my body temperature cools and I get irritable.  Not eating breakfast can slow down the metabolism by as much as 40%. Mornings are a rush, and I know that finding time to gulp down anything more than coffee can seem impossible. Before bed on Sunday night, (or any day of the week) I'll put my slow cooker on and wake up to a delicious protein rich breakfast. 

Creamy Cinnamon Breakfast Quinoa

Ingredients:

1 cup organic vanilla soy milk

1 cup water


1 cup organic quinoa, (rinsed)

1 can pureed farmers market butternut squash 


2 cups fresh or frozen blackberries,


1 tsp ground cinnamon


½ tsp ground ginger

1/3 cup chopped pecans

1 tbsp orange zest


4 tsp organic agave nectar

Salt to taste

Preparation:

Lightly oil the crock pot, and combine all ingredients. Stir well. Set the Slow cooker to low, and cook overnight for 8 hours. 

Enjoy warm, with a big mug of coffee or tea!

Eat: Roaster Pear and Squash Soup

To all the mom's, Happy Mother's Day! My gift to my mother this year, is my graduation from university. I will walk at commencement and pick up my very expensive piece of paper. My parents are both is a state of bliss at my university accomplishments. 

This soup is a wonderful dish to serve mom, grandma, or whomever else. The soup is easy to prepare and tastes great. 

Butternut Pear Soup

1 butternut squash ( or 1 can farmers market purred butternut squash)

4 large pears 

1 sweet onion

2 tbsp coconut oil

4 cups vegetable broth

1 cup non-dairy creamer

1 tsp nutmeg

1 tsp allspice

1/2 tsp paprika

1/2 tsp cloves

1/4 cup agave syrup

Salt and pepper to taste

Preheat the oven to 35O. Cut the squash, and the pears in half and remove the seeds/core. Slice the onion. Brush the squash, pears, and onion with oil and bake in a shallow pan for 30-35 minutes. 

Scrape the squash out of its shell ( if using fresh) and transfer the squash, pears, and onion to a food processor. Puree until smooth and well combined. 

Add 2 cups of the vegetable broth and continue to puree. 

Once smooth pour the pureed mix into a large sauce pan. Add the remaining vegetable broth. Stir in the non dairy cream, nutmeg, allspice, paprika, cloves, agave syrup. Bring to a boil, and let simmer for 10 minutes. Add the salt and pepper to taste. 

Cheesy Croutons

1/2 ( 2 cups) loaf of french bread, cut into 1/2 inch cubes 

1 tbsp olive oil

1 tbsp apple cider vinegar

3 gloves garlic minced

1/4 cup nutritional yeast

(keep oven at 350)

In a large bowl cut up the bread and leave in cubes. 

In a small bowl combine the olive oil, vinegar, garlic, and nutritional yeast. 

Pour the "cheesy mix" onto the bread cubes and mix until well combined. 

spread evenly on a rimmed baking sheet; and bake for 10-15 minutes. ( Or until toasty brown.)

-Enjoy!

Eat: Vegan French Toast

My first cook book was blue and made specially for kids. I was obsessed with. When I first began playing in the kitchen it was all about baking, pancakes, and french toast. Obviously my taste has evolved beyond sugar highs. As ski season (in Banff) began to wrap up; I found myself comforted by knowing Saturday mornings could be spent watching cartoons and making breakfast.

My Vegan French is a lighter and gluten free alternative to old school comfort breakfasts. French toast is  a bite down memory lane- 

I had forgotten how relaxing and enjoyable a carb overdose breakfast can be. 

Vegan French Toast:

Ingredients

1 loaf old whole wheat bread,  french bread, or gluten free bread (sliced to your desired serving).

2 over ripe bananas

1 1/2 cup soy milk

1 cup frozen blueberries 

( I like Stahlbush Island Farms because the farm is 100% sustainable)

1 tbsp apple cider vinegar

1 tsp cinnamon

1/2 tsp allspice

1/2 tsp nutmeg

dash of salt

1/4 cup agave syrup 

1 tbsp vanilla

Instructions: 

In a large bowl mash the bananas. Add the soy milk and mix well.  

In a small microwavable bowl nuke the blueberries until soft and juicy. Pour the blueberries and juice into the banana milk mix. Combine until smooth"ish". Add the apple cider vinegar, cinnamon, allspice, nutmeg, salt, agave, and vanilla. Whisk until you get a light froth. 

Oil a large skillet or fry pan on medium heat. 

Gently soak one piece of bread at time. 

Place the sloppy bread in the fry pan and cook until golden on each side (about 3 per side). 

Serve hot, with fresh berries, "Melt"butter, and maple syrup. So good! 

-enjoy!

Eat: Vegan Fratatta

Small Town Sky Girls Frittata

My good friend Fiona at Small Sky Cowgirl put a delicious looking effort free Frittata on her blog. She quotes the recipe as a Healthy no hassle Dinner that can clean up your fridge fast.

With Easter Brunch this Sunday, I wanted to veganize her recipe. Which turned out fabulous.

I followed Small Sky Cow Girls Recipe making only a few minor adjustments

Vegan Frittata

2 tsp olive oil

1 bag frozen cubed sweet potato defrosted ( I like Statton Island Farms)

1 red onion

2 cups crimini mushrooms sliced

2 cups baby spinach

1 cup baby kale ( if you can't find it use an extra cup of spinach)

1 package of lite silken tofu

1 Tbsp arrowroot powder

1 tbsp apple cider vinegar

1/4 cup nurtional yeast

1 tsp Cayenne

1 tsp thyme

1 tsp oregano

salt and pepper to taste

1 cup cherry tomatoes halved

1/2 cup shredded Daiya Cheddar style cheese

Preheat your oven to 400 F

In an oven proof skillet, heat the oil over medium heat. Add the onion, and saute until it becomes translucent (apx. 5 min). Add the mushrooms and saute until they begin to soften 5 min, stir in the greens.

In a food processor or blender combine the silken tofu, apple cider vinegar, arrowroot powder, nutritional yeast, cayenne, thyme, oregano, salt and peeper. Blend until smooth. 

Fold in the "replacement egg" mix into the skillet. For best result make sure the Replacement Egg is evenly distributed. 

Continue to let the dish cook on medium heat, while you decorate the frittata with the cherry tomatoes. 

Add the cheese and transfer the dish to the oven to bake for 10 minutes- Then broil for 5 minutes.

-Happy Easter, Hope you enjoy!

Eat: Lightened up Falafel's

Happy April Fools! I woke up this morning wondering how I could play a little April Fools trick on you all. Then realized what a silly notion it would be to trick you; and how much better it would be to trick the non-vegans into happily eating a vegan donair. 

Chickpeas (Garbanzo Beans) the main ingredient in felafel's are high in fiber, protein, folic acid, iron, copper, zing, and magnesium. Chickpeas have super powers which fight toxins in the body. Chickpeas help the body naturally detoxify while lowering cholesterol. 

Homemade Felafel's

Ingredients: 

 1 15 oz can of chickpeas

1 red onion finely chopped

2 cloves garlic 

1 cup chopped celery

1/2 cup cilantro

1 tsp dried cumin

1 tsp red chili flakes

1 tsp oregano

1 tsp salt

1 cup garbanzo bean (or other) flour

1 tsp lemon juice

Directions:

In a food processor combine all the ingredients, except for the flour. Once the mixture has turned to a mush slowly add in the flour and combine again. The mix should be a little on the moist side; but with a good batter like consistency. If the mix is to wet; add in more flour.

In a large skillet heat some olive oil or coconut oil on medium high. 

form patties with the falafel mix, and drop them into the skillet to pan fry. Cook the patties on each side for about 5 minutes or until they get a nice crispy brown exterior and are cooked all the way through. Remove from the pan and let cool/drain on paper towel. 

Serve warm in a pita; topped with grilled veggies and creamy avocado dressing. Or in a Greek inspired salad. 

-enjoy!

Eat: Citrus Beet Salad with Avocado Dressing

My Great-Grandma was born in the Ukraine. She lived to be 102. She had fetish for beets. The colorful root vegetable contains powerful nutrient compounds that help protect the body against heart disease, and colon cancer. Beets are a great source of carotenoid, vitamin C, magnesium, and iron. Beets are a great natural anti-inflammatory; they help support the body in detoxification. Beets have a unique composition, they are low in calories just 42 per 100gr; and contain the highest sugar content of any vegetable. Beets are a great healthy way to boost energy.

Citrus Beet Salad

Hot Plus Cold

Hot Salad:

3 large red beets

1 tbsp coconut oil

1 red onion

1 Bunch Kale

1 cup mushrooms

1/4 cup orange juice

2 Tbsp lime juice

1 Tbsp apple cider vinegar

1/4 tsp thyme

1/4 tsp paprika

dash of salt

Cold Salad:

4 cups raw spinach

2 large oranges

Avocado Dressing:

1/2 cup ripe avocado 

3 cloves garlic minced

1/4 coconut cream (or other creamer)

1/4 cup lime juice

2 tbsp agave nectar

2 tbsp orange juice

1/4 tsp Cayenne pepper

salt and pepper to taste

Preheat the oven to 425 F. Wash the beets, and gently drizzle them with oil before wrapping them in tinfoil. Bake the beets for about an hour or until soft. Once cooked set aside to cool.

In a small bowl, combine all the ingredients for the dressing. Blend until to smooth. 

In large wok, heat the oil and add the onions. Stir the onions until soft, add the kale, lime juice, orange juice and salt. Cover for a few minutes or until the kale turns a bright green. Add the mushrooms, thyme and paprika. Check your beets; if they have cooled enough slice them up and add them to the wok. Stir well.

To assemble: 

Fill a large salad bowl with the spinach and the oranges. Add half of the avocado dressing. Slowly fold in the hot kale/beet mix. Add the remaining dressing, and toss well. 

-Enjoy!

Eat: Vegan French Onion Soup

I love soup for lunch, especially when I am up at the mountain. The fresh snow, mountain air, and the excitement of shredding always makes cheesy soups looks so enticing. The Chimney Corner, at Sunshine Village has a pretty fan-fricken-tastic French onion soup. I always drool in envy over it as other dinners dig into their cheesy pot of warm goodness. 

I have been playing with some French Onion Soup recipes, trying to find a decent alternative. I don't have a dutch oven, or one of those oven friendly soup bowls so this recipe has forced some creativity out of me. My French Onion Soup is tasty, hearty, and soul warming. 

Ingredients:

1 Tbsp olive oil

1 red onion (sliced into skinny moons)

2 white onions (sliced thinly)

Fresh thyme (about 4 or 5 twigs)

3 cloves garlic (minced)

1/4 balsamic vinegar

1 cup white whine

4 cups vegetable broth

1 bay leaf

1 tsp rosemary

1 tsp oregano

1 tsp salt

1 tsp black pepper

Topping

Sprouted grain bread

1 tsp coconut oil

Daiya vegan mozzarella  cheese

In a large sauce pan, heat the oil over medium heat. Add the yellow onions, thyme, and salt. The onions will appear to take up the whole pan, however, I promise that they will cook down. Cook the onions on a medium low heat, until they begin to caramelize (about 45 min). Add the balsamic vinegar, and stir the onions until the vinegar is absorbed into the onions and they are a deeper brown. Add the stock, wine, red onion, garlic, bay leaf, and pepper. Bring to boil and let simmer for 20 minutes.

You can year the soup now, as is, or for the extra gooey goodness of non-vegan french onion soup preheat the oven to 350 F. On a baking tray place several pieces of whole wheat, or sprouted grain bread- preferably fresh. Lightly brush with oil, and top with tons of Daiya Cheese. Bake for about 10 minutes or until the cheese is uber gooey. 

Pour the soup into a large bowl, and then cover with the baked cheese bread. 

- Enjoy

Eat: Tex-Mex Taco's

I was a server at  "The Magpie & Sump," a Tex-Mex restaurant in Banff. The Magpie is such a fun place, and working there has probably been one of my favourite jobs. I loved the people I worked with, the relaxed atmosphere, the customers, and the food. I love Mexican food, (and tequila). Traditional Tex-Mex food, can be a caloric disaster and Tex-Mex is not always as tasty vegan. ( At The Magpie and Stump, orders can be made vegan and gluten friendly.) 

This, Tex-Mex Tofu Taco Filling, recipe is one of my favourites to combine in a crock-pot before I head up skiing for the day. It takes 15 minutes to prep, and is a dumby proof recipe for great taste. 

Vegan and Gluten Free Texas Style Soft Tacos:

Taco Filling

1 package firm tofu (cubed)

1 sweet potato (chopped)

1 cup celery or bok choy (chopped)

1 yellow squash

3 cloves garlic (minced)

1/4 cup lime juice (preferably fresh)

1 cup salsa

1 red pepper (chopped)

1/2 tsp chili powder

1 tsp cumin

1/4 tsp paprika

salt and pepper to taste

Serving Accompaniments

1/4 cup cilantro (garnish)

1 cup red cabbage (shredded)-

1 large avocado

soft corn tortilla shells

Combine the above ingredients in a large slow cooker. Stir to combine all the ingredients, and cook on low for 6-8 hours. 

When you come back from your fabulous day of activity, check on the taco filling, and give it a good stir.

Chop up the cilantro, and the cabbage; while you warm up the taco shells. When you are ready to eat, dish out the taco filling, and dress with the cabbage and avocado. 

-Enjoy!

Eat: Cashew Teriyaki Tofu

When I first began cooking vegan, ( a good 6 years ago), this was the recipe I had on speed dial. The flavours are rich and the recipe is fool proof. This Cashew Teriyaki stir fry, is the perfect fix for a craving of panda express.

Tofu Marinade:

1 package extra firm tofu (cubed)

1 tbsp Tamari Soy Sauce (San J has an organic gluten free and vegan soy sauce that I often use).

2 Tbsp apple cider vinegar

1 tsp ginger

In a small tubberwear container place in the cubed tofu, and add the soy sauce, vinegar, and the ginger. Cover, shake, and refrigerate. 

Teriyaki Sauce:

1/3 cup Tamari

1/4 water

3 tbsp agave syrup

1 large lemon squeezed

1 tsp fresh lemon rind

1 tbsp toasted sesame oil

5 cloves of garlic minced
1 tbsp crushed red pepper flakes

1 tbsp fresh grated ginger (or ginger powder)

1 tbsp arrowroot powder 

In a medium sized bowl, whist together all the ingredients for the teriyake sauce. Stirring until the arrowroot powder is dissolved. Set aside.

Stir Fry:

1 tbsp coconut oil (or any cooking oil)

4 cups broccoli florets

1 bunch swiss chard 

1 red onion sliced

2 bell peppers sliced

1 tsp sea salt

1/2 cup raw cashews

Garnish with cilantro

In a large fry pan or wok, heat the oil. Add the tofu and onion saute until lightly browned. Reduce the stove temperature to medium and add the broccoli salt and water. Toss well and cover, allowing the broccoli to steam and turn a rich green color.  Uncover and add the bell peppers stirring to mix everything together. Slowly pour in the teriyaki sauce  and return stove heat to high. Toss well, and let the sauce come to a slow boil. One the sauce has thickened, add the cashews and the cilantro. Remove from heat and serve as is or over rice, kelp noodles, or quinioa.

Enjoy!

EAT: Chipotle KALE Salad!

My love for kale has been slow to develop. I like it, sure, when some else prepares it. Preparing it myself, has been frustrating and un-delectable. While home in Alberta I had the chance to catch up with Alicia Silverstone who was in town for a "Waterkeeper Alliance Fundraiser." Alicia, who wrote the "kind diet," and recently gave birth to a beautiful baby boy told me, that what most people don't know about kale is that it has to be worked/beaten/massaged before it is served. 

Kale is a super food, green and powerful. At only 35 calories per serving, the green provides a days worth of: potassium; which supports bone growth, and regulates blood clotting: Vitamin A; which helps with vision, growth, bone formation, tissue repair, and red blood cell production: Fiber; which helps regulated the digestive system. 

To make your kale dishes as tasty as possible, remove the leaves from the thick middle stem, and wash/dry the leaves. Then tear the kale into bite sized pieces. Toss the leaves in a bowl and drizzle with a little olive oil and salt. Work the leaves, getting your hands dirty until you notice the leaves turn from a dull green to a bright and beautiful color. 

Wilted Kale Salad with a Chipotle Dressing:

2 heads of kale

1 teaspoon salt

1 cup grape tomatoes -sliced

1 red bell pepper -chopped

2 carrots -grated

1-red onion- chopped

1 cucumber -sliced

Dressing:

1 avocado

1 cup lite silken tofu

1 chipotle pepper in abodo sauce

1/2 cup lemon juice

1 tbsp agave syrup

1/4 cup apple cider vinegar

So first prep the kale with a little salt and olive oil. Then add the  tomatoes, grated carrots, red bell pepper,  onion, and cucumber. Mix together and set aside. 

In a blender combine the avocados, chipotle pepper, lemon juice, agave syrup and vinegar. Blend until the mix is smooth, combined, and somewhat creamy. 

Slowly mix the dressing into the kale salad, by hand making sure to toss the salad well. 

I personally like to add some baked sweet potato bites to this salad, because the sweetness of the potato cools down the spice of the chipotle brilliantly. Bake the sweet potatoes before you make the salad to ensure perfect salad timing. 

-Enjoy!

EAT: Artichoke Fries

From #yyc to #mia, is a long a way to go for a three day cruise. We docked in Miami early, and were off the boat by 8 am. Our flight home was scheduled for 6pm so we had a whole day to explore Miami and shop. The cruise was awesome, and somewhat over whelming. I kind of felt like I was stuck in a ridiculous over the top limo with all off the flashing neon lights and 24 hour refreshment stations. 

It was fun to have a holiday with my whole family. In Miami, we had lunch at Canyon Ranch. I have been dying to go to Canyon Ranch since I can remember. It sounds like heaven to me: healthy food, unlimited exercise classes, and spa treatments. 

We shared an order  of Artichoke Fries, and they were incredible. Artichokes are an amazing vegetable with multiple health benefits and a rich unique taste. 

Home Made Artichoke Fries: 

Ingredients: 1/2 pounds artichoke bottoms (fresh, frozen, or canned)

1/2 tsp lemon lest

1.2 tsp lemon juice

1/4 tsp sea salt

1/2 tsp black pepper

1 tbsp nutritional yeast

2 cloves minced garlic

2 tsp olive oil

Preheat the oven to 375. Place the artichoke bottoms in a steamer and steam for 5 minutes or until tender. Remove from heat and let cool enough to touch. Slice the artichoke bottoms into thin fry like strips. 

In a medium sized mixing bowl combine the lemon zest, lemon juice, salt, pepper, nutritional yeast, garlic and olive oil. I've also been adding a tsp of crushed red pepper for an extra little kick. Combine well.

 Place the artichokes into the mixing bowl with the seasoning and toss until the artichoke fries are well coated. Place the seasoned artichokes on a baking tray.

 For a true fry texture use a perforated baking sheet. Bake for 25- 30 minutes. 

* I have had difficulty finding frozen artichoke bottoms, and have used canned artichoke. They taste just as good.

-Enjoy!