The moistness of the zucchini with the subtle orange flavour is fantastic. This recipe is an adaption from Eating Alive. I have made this recipe gluten free but you can use any flour you want. I chose millet and barley as I had a lot on hand.
This super fast and easy recipe is absolutely delicious. It makes 4 servings and freezes really well making it a super fast healthy meal on the go. Chickpeas add a great texture and boost the protein content. Serve this over brown rice to really make a meal.
Here’s a delicious compromise for our traditional high fat and high sugar apple crisp. This recipe is adapted from www.diabetesfoodhub.org. It still uses a little bit of brown sugar so if you have issues with sugar, make sure you follow the portion size (1/2 cup per serving).
Here's a fast and easy vege soup recipe that has great depth in flavour. I have adapted this recipe from Eating Alive by Dr. Jonn Matsen. Note: You'll need an immersion blender or a blender to make this recipe. Just make sure the soup is cool before placing in a blender. (step 5)
Go here to print this recipe: recipe_vegetable_soup.docx
This recipe is absolutely fabulous. The combination of lentils and walnuts gives the texture of meat and fennel seeds are a revelation for giving you that true Italian flavour. I have adapted this recipe from www.fragrantvanilla.com. To make this recipe oil-free, simply sauté the onions and garlic in water and eliminate it from the sauce. Choose salt free organic tomato products if possible.
Meatballs (makes 24 balls)
First introduced at A & W, these patties have rocked my world. They have the taste and texture of ground beef and with 20 grams of protein, there is no need to sacrifice taste for good health. You can now find these patties either in the meat section or in the frozen food section of your local grocery stores. I have bought them from 49th Parallel, Thrifty's, Country Grocer and QF. They aren't cheap but good quality usually isn't. At most stores the price is $7.99 but QF sells them for $6.99. Even my meat-eating husband loves them. This is the easiest way to give a plant-based meal a try and just in time for barbecue season.
· 1 cup almond flour
· 2 cups unsweetened sulfite-free coconut flakes
· 4 Tbs. maple syrup
· 4 Tbs. coconut oil
· 2 tsp. pure vanilla extract
1. In a large bowl, combine almond flour and coconut flakes.
2. On minimum (2) melt coconut oil in a small pot.
3. Add maple syrup and vanilla extract to coconut oil and stir to mix.
4. Add coconut oil, maple syrup and vanilla extract to flour mixture.
5. Mix until combined.
6. Line a cookie sheet with parchment paper and with clean hands massage a little coconut oil into your hands.
7. Scoop out rounded teaspoon sizes of mixture into you hands and press together to form a ball or whatever shape you want. Place ball on parchment paper and continue this process until you have used up all the mixture.
8. Place the cookie sheet into the fridge or freezer to set for about 30-60 minutes.
9. Store in the fridge or freezer in a covered glass container.
Go here to print this recipe: recipe_raw_macaroons.docx
The original recipe from La Dolce Vegan suggested this as a cold noodle salad but both my husband and I love it as a hot casserole. Rice noodles can be either a soggy mess or undercooked to the point of having a crunch. Making them in this method ensures that they come out just right.
· ½ a package of broad rice noodles (enough for 2 large servings)
· 2 shallots, chopped finely
· 2 cloves garlic, chopped finely or minced
· 1 Tbs. dark sesame oil
· 2 Tbs. red curry paste
· 2 Tbs. tamari
· ½ tsp. turmeric
· 1 tsp. sea salt
· 1 can organic coconut milk
· ½ cup fresh basil, roughly chopped (or about 1 Tbs. dried + ½ cup roughly chopped spinach for color)
· 1 large tomato, chopped
1. Put dry noodles in a big bowl or big Pyrex cake pan. Cover with boiling water and let sit for 30 minutes. Drain and transfer to a lightly oiled casserole dish.
2. While noodles are soaking, in a large pan sauté the shallots and garlic in the sesame oil until the shallots are translucent.
3. Add the curry paste, tamari, turmeric, sea salt and coconut milk to the pan and simmer on medium for about 8 minutes.
4. Remove from the heat and add the tomatoes and basil and mix through and set aside until noodles are ready.
5. Add the sauce to the noodles and toss to mix.
6. As a noodle salad, chill well before serving. As a casserole, bake at 350 for 20-30 minutes or until heated thoroughly.
7. Makes 2 large servings or 4 side servings.
Go here to print the recipe: recipe_thai_coconut_curry_noodle_salad.docx
Here’s another adapted recipe from La Dolce Vegan. It’s a great way of using up lots of fresh basil, green beans or cherry tomatoes if you are growing them. Basil is not just delicious. It has anti-bacterial, anti-inflammatory and anti-aging properties. A delicious way to improve your health.
· 5-6 medium new potatoes, washed and quartered
· 1 cup green beans, cut into 1-inch pieces (fresh or frozen)
· 5 sun-dried tomatoes, soaked then finely chopped (or) 6 fresh cherry tomatoes, quartered
· 2 Tbs. balsamic vinegar
· 1 ½ cups fresh basil
· ¼ cup raw pine nuts
· 2 garlic cloves
· ¼ tsp. sea salt
· ¼ tsp. black pepper
· ¼ cup oil (e.g. extra virgin cold-pressed olive oil, flax or hemp oil)
1. In a large pot with water, boil the potatoes until they can be pierced easily with a fork. (20-30 minutes) Drain the potatoes and set aside to cool.
2. While the potatoes are cooking, add all the pesto sauce ingredients to a food processor or blender and blend until smooth. Set aside in the fridge until you are ready to assemble.
3. Assemble the salad in a medium bowl by combining the cooled potatoes, green beans, tomatoes, balsamic vinegar. Toss to mix and coat.
4. Add the pesto sauce and gently toss until it well mixed. Serve chilled.
Here’s another adapted recipe from La Dolce Vegan! The combination of quinoa and beans makes a complete protein. If you have some premade quinoa, use ½ a cup to replace the uncooked quinoa and water.
· ¼ cup quinoa, washed and rinsed
· ½ cup filtered water
· 1 can black beans, rinsed and drained
· 1 large tomato, diced (seeds removed)
· 1 large celery stalk, diced
· ½ bell pepper, diced
· 2 green onions, sliced
· 1 small avocado, diced in ½ inch pieces
· ¼ cup frozen corn, thawed
· ¼ cup cilantro, chopped
· 1 Tbs. olive oil
· 2 Tbs. flax oil
· 2 Tbs. balsamic vinegar
· ¼ tsp. chili powder
· ¼ tsp. sea salt
· ¼ tsp. pepper
1. Rinse the quinoa and put in a small pot. Add the water and bring to a boil. Cover and reduce heat to low (2-3). Let cook for 20 minutes. Remove from the heat and let cool.
2. While the quinoa is cooking, in a large bowl combine the beans, tomato, celery, bell pepper, green onions, avocado, corn and cilantro. Set aside.
3. Whisk together the olive oil, flax oil, balsamic vinegar, chili powder, sea salt and pepper.
4. Once the quinoa is cool, add it to the salad ingredients. Pour on the dressing and toss together well.
5. Refrigerate for at least an hour before serving to develop the flavours.
I am a registered holistic nutritionist, open-minded vegan and cooking enthusiast.