Prep time 5 minutes
Serves 6 - 8
1 large can (28 ounce) diced tomato
1 can chickpeas
1 tbsp curry powder
1 bell pepper, red yellow or green diced
2 cups Spaghetti Blend frozen vegetables (onion/carrot/celery)
1 bouillion cube, any flavour.
Place all ingredients in slow cooker and set on Low, overnight, or for the day.
Serve with grain of choice ( brown rice, whole wheat couscous, quinoa, whole oat groats, millet).
Wednesday, September 30, 2009
Friday, September 18, 2009
Plant Inc.
Saw the movie Food Inc. While most of the material was familiar to me, it was still provocative and informative. If you are reading here you likely already eat close to home, less processed and out of sync with the mainstream North American diet. If you live in the US check here to see when the film is coming to an area close to you.
Samosa stuffed baked potato
From Veganomicom, this is something to think about making if you have some leftover baked potatoes. Essentially a scooped out potato with the filling mixed with spices, and then placed back in the potato skin shell.
4 large baked potatoes cooled
1/4 cup soy unsweetened non dairy milk, water or vegetable broth
1 tablespoon oil
1 tsp yellow mustard seed
1 tsp crushed coriander seeds
1 cup diced onion
1 cup diced carrot
2 cloves minced garlic
2 tsp. grated fresh ginger
2 tsp. ground cumin
1/2 tsp turmeric
1/2 tsp salt
1/2 cup frozen peas
juice of 1 lemon
Slice potatoes in half lengthwise and scoop out insides leaving about 1/2 inch of potato in skin. Mash the potato insides with the milk and set aside the skins.
Preheat oven to 400 F
Heat the oil in a large skillet over medium heat, Add mustard seeds and coriander seeds. The mustard seeds should start to pop. If not, turn heat up a bit. Keep a lid on the pan and let them pop for about a minute. Add the onions and carrot and saute for 7 - 10 minutes or until onion begins to brown.
Add garlic and ginger, cumin, turmeric and salt and continue to saute. Add a splash of water if it seem dry. Add potatoes and mix well in pan. Add a bit more water if it looks too dry. Cook until potatoes are heated through, then add frozen peas, and cook until those are heated. Add the lemon juice and stir in until well incorporated.
Scoop and press the filling into the potato shells. Place potato halves on a baking sheet and bake for 20 minutes. Serve.
4 large baked potatoes cooled
1/4 cup soy unsweetened non dairy milk, water or vegetable broth
1 tablespoon oil
1 tsp yellow mustard seed
1 tsp crushed coriander seeds
1 cup diced onion
1 cup diced carrot
2 cloves minced garlic
2 tsp. grated fresh ginger
2 tsp. ground cumin
1/2 tsp turmeric
1/2 tsp salt
1/2 cup frozen peas
juice of 1 lemon
Slice potatoes in half lengthwise and scoop out insides leaving about 1/2 inch of potato in skin. Mash the potato insides with the milk and set aside the skins.
Preheat oven to 400 F
Heat the oil in a large skillet over medium heat, Add mustard seeds and coriander seeds. The mustard seeds should start to pop. If not, turn heat up a bit. Keep a lid on the pan and let them pop for about a minute. Add the onions and carrot and saute for 7 - 10 minutes or until onion begins to brown.
Add garlic and ginger, cumin, turmeric and salt and continue to saute. Add a splash of water if it seem dry. Add potatoes and mix well in pan. Add a bit more water if it looks too dry. Cook until potatoes are heated through, then add frozen peas, and cook until those are heated. Add the lemon juice and stir in until well incorporated.
Scoop and press the filling into the potato shells. Place potato halves on a baking sheet and bake for 20 minutes. Serve.
Quinoa, black bean and mango salad
I like the combination of flavours in the recipes in a new cookbook by Moskowitz and Romero, Veganomicon. This one is very easy and can be any mix of grain, fruit and bean that appeals.
1 mango, peeled and small diced
1 red bell pepper, seeded and small diced
1 cup cilantro, chopped
1 cup scallions, chopped (optional)
2 tablespoons red wine vinegar
2 tablespoons oil (optional)
2 cups, quinoa, cooked
1 (19 ounce) can black beans drained and rinsed, or 1 1/2 cups beans
Combine everything but the bean and quinoa in a bowl and mix together. Then add quinoa and stir into well coated. Fold in black beans. Can be served immediately or let sit, for favours to meld
1 mango, peeled and small diced
1 red bell pepper, seeded and small diced
1 cup cilantro, chopped
1 cup scallions, chopped (optional)
2 tablespoons red wine vinegar
2 tablespoons oil (optional)
2 cups, quinoa, cooked
1 (19 ounce) can black beans drained and rinsed, or 1 1/2 cups beans
Combine everything but the bean and quinoa in a bowl and mix together. Then add quinoa and stir into well coated. Fold in black beans. Can be served immediately or let sit, for favours to meld
Sunday, September 13, 2009
Energy bar variations
Inspired by Plant-Powered's bars take on Lara bars, I made these versions;
Top left - 3 cups dried dates + 2 cups raw cashews = 12 x 45 g. bars
Bottom - 1 .5 cups dried dates + 1 cup pecans + 1 tbsp raw cocoa powder = 8 x 35 g. bars
Top right - 2 cups raw blanched peanuts + 2 cups dried dates + 1/2 cup dried cranberries = 11 x 40 g.bars
Put half the nuts in the food processor and chop, then add the fruit, process a bit more, then add the rest of the nuts. Continue to process until well blended. It will appear crumbly, but will hold its shape when pressed into muffin tins (lined with paper liner cups). Refrigerate overnight and store in a covered container. All of these versions calculate out to around 150 calories per piece.
Top left - 3 cups dried dates + 2 cups raw cashews = 12 x 45 g. bars
Bottom - 1 .5 cups dried dates + 1 cup pecans + 1 tbsp raw cocoa powder = 8 x 35 g. bars
Top right - 2 cups raw blanched peanuts + 2 cups dried dates + 1/2 cup dried cranberries = 11 x 40 g.bars
Put half the nuts in the food processor and chop, then add the fruit, process a bit more, then add the rest of the nuts. Continue to process until well blended. It will appear crumbly, but will hold its shape when pressed into muffin tins (lined with paper liner cups). Refrigerate overnight and store in a covered container. All of these versions calculate out to around 150 calories per piece.
Saturday, September 12, 2009
Savoury Loaf Creation ~adzuki, squash, potato
Preheat oven to 350 F
4 potatoes, baked, skin on, or sweet potato
1 acorn squash, large or two small, roasted, or any cooked squash
1 cup oat bran or oatmeal
4 tbsp corn starch
1 tbsp Italian seasoning (rosemary, oregano, basil, fennel) or seasoning of choice
1/2 cup onion, chopped ( I use frozen diced onion for convenience)
1 tbsp garlic, minced ( I use frozen minced)
4 cups adzuki beans, or any bean of choice.
I happened to have all these ingredients on hand, so mixed them together in the food processor until smooth, and then turned into two parchment lined loaf pans and baked at 350 for one hour.
4 potatoes, baked, skin on, or sweet potato
1 acorn squash, large or two small, roasted, or any cooked squash
1 cup oat bran or oatmeal
4 tbsp corn starch
1 tbsp Italian seasoning (rosemary, oregano, basil, fennel) or seasoning of choice
1/2 cup onion, chopped ( I use frozen diced onion for convenience)
1 tbsp garlic, minced ( I use frozen minced)
4 cups adzuki beans, or any bean of choice.
I happened to have all these ingredients on hand, so mixed them together in the food processor until smooth, and then turned into two parchment lined loaf pans and baked at 350 for one hour.
Friday, September 11, 2009
Carolbars
My friend Carol over at plant-powered.com has created a homemade version of a delicious whole food energy bar made with just dates and raw cashews.
Thursday, September 10, 2009
Baked Yam koftas and sauce
Koftas:
2 medium yams (peeled,sliced,boiled,drained)
1/2 c peas
1 tsp minced garlic
1/2 tsp toasted sesame seeds (optional)
2 T chopped cilantro
1/2 tsp salt
pinch pepper
2 T cornstarch
1/4 tsp baking powder
Sauce:
1 cup water
1/4 C peas
1/2 C green bell pepper
1/2 C cilantro
1 clove garlic, minced
1/4 tsp black mustard seed
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt
1 tsp sugar
Preheat oven to 400 degrees
Combine kofta ingredients and mix thoroughly. Form into 1 inch balls and bake 1 inch apart on a non stick baking sheet until golden, about 30 minutes.
Meanwhile, mix together the first 5 sauce ingredients in a blender. In sauce pan on med-high put mustard seeds and heat until they start to pop, then add blended ingredients. cook 5 min and add the rest of the spices. Simmer for 10 min.
Cool koftas for 5 min. Pour sauce into a serving dish, add koftas and serve hot with rice or grain of choice.
2 medium yams (peeled,sliced,boiled,drained)
1/2 c peas
1 tsp minced garlic
1/2 tsp toasted sesame seeds (optional)
2 T chopped cilantro
1/2 tsp salt
pinch pepper
2 T cornstarch
1/4 tsp baking powder
Sauce:
1 cup water
1/4 C peas
1/2 C green bell pepper
1/2 C cilantro
1 clove garlic, minced
1/4 tsp black mustard seed
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp salt
1 tsp sugar
Preheat oven to 400 degrees
Combine kofta ingredients and mix thoroughly. Form into 1 inch balls and bake 1 inch apart on a non stick baking sheet until golden, about 30 minutes.
Meanwhile, mix together the first 5 sauce ingredients in a blender. In sauce pan on med-high put mustard seeds and heat until they start to pop, then add blended ingredients. cook 5 min and add the rest of the spices. Simmer for 10 min.
Cool koftas for 5 min. Pour sauce into a serving dish, add koftas and serve hot with rice or grain of choice.
Monday, September 7, 2009
Roasted Pepper Hummus
1 1/2 cups cooked chickpeas (one can drained, save liquid)
2 tablespoons tahini (optional)
1/4 cup lemon juice
2 garlic cloves, crushed
1/2 cup -3/4 cup roasted red or yellow peppers (depending on taste)
Put all ingredients in food processor and process until smooth. Add water a tablespoon at a time if too thick or the liquid from the canned chickpeas.
I used roasted yellow peppers and three of us ate this in one sitting as a dip for vegetables and as a filling for whole grain tortillas.
Added: I have been making this without the tahini and using fire roasted peppers so that smoky taste is predominate. Very good with pita, on vegetables, as a topping for grains.
Kids rated this 9/10
2 tablespoons tahini (optional)
1/4 cup lemon juice
2 garlic cloves, crushed
1/2 cup -3/4 cup roasted red or yellow peppers (depending on taste)
Put all ingredients in food processor and process until smooth. Add water a tablespoon at a time if too thick or the liquid from the canned chickpeas.
I used roasted yellow peppers and three of us ate this in one sitting as a dip for vegetables and as a filling for whole grain tortillas.
Added: I have been making this without the tahini and using fire roasted peppers so that smoky taste is predominate. Very good with pita, on vegetables, as a topping for grains.
Kids rated this 9/10
Saturday, September 5, 2009
Vegan Pancakes
1 1/2 cup whole wheat pastry flour
2 tsp. baking powder
3/4 tsp. baking soda
4 TBS Energy Egg replacer
1 TBS Vinegar
1 cup soy or rice milk
3/4 cup unsweetened applesauce
Mix the dry ingredients and wet ingredients seperately
and then together. Mix just enough to wet the dry
ingredients because over mixing causes flatter pancakes.
Ladle batter into non stick pan. Cook over medium heat.
These are thick and dense and my kids rate them 7.5/10
It made about 7 pancakes and we cut the remaining ones in half horizontally (they are thick!) and used them as an accompaniment to roasted yellow pepper hummus.
2 tsp. baking powder
3/4 tsp. baking soda
4 TBS Energy Egg replacer
1 TBS Vinegar
1 cup soy or rice milk
3/4 cup unsweetened applesauce
Mix the dry ingredients and wet ingredients seperately
and then together. Mix just enough to wet the dry
ingredients because over mixing causes flatter pancakes.
Ladle batter into non stick pan. Cook over medium heat.
These are thick and dense and my kids rate them 7.5/10
It made about 7 pancakes and we cut the remaining ones in half horizontally (they are thick!) and used them as an accompaniment to roasted yellow pepper hummus.
Thursday, September 3, 2009
Black Bean And Barley Salad
Borrowed from WWDonna at Bootcamp Buddies veggie forum. Thanks!
Serves 9
3 C. cooked barley (3/4 C. barley in 4 C. boiling water for 45 minutes)
2 C. black beans
1 1/2 C. whole kernel corn, thawed
1 1/2 C. tomato, fresh diced
1 C. green peas, thawed
1 C. chopped avocado
1/4 C. cilantro
Dressing:
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. water
2 TBS. lemon juice
1 TBS. grated onion
2 garlic cloves, minced
Romaine lettuce and 18 wedges of tomato (for garnish and under the grains)
Combine 1st 9 ingredients in large bowl, toss gently. Combine water and next 4 ingredients in a jar; pour over salad. Toss gently. Serve warm or room temperature.
Serves 9
3 C. cooked barley (3/4 C. barley in 4 C. boiling water for 45 minutes)
2 C. black beans
1 1/2 C. whole kernel corn, thawed
1 1/2 C. tomato, fresh diced
1 C. green peas, thawed
1 C. chopped avocado
1/4 C. cilantro
Dressing:
1/2 tsp. salt
1/4 tsp. pepper
1/2 C. water
2 TBS. lemon juice
1 TBS. grated onion
2 garlic cloves, minced
Romaine lettuce and 18 wedges of tomato (for garnish and under the grains)
Combine 1st 9 ingredients in large bowl, toss gently. Combine water and next 4 ingredients in a jar; pour over salad. Toss gently. Serve warm or room temperature.
Shelled Hemp Seeds
These were new for me. I found Manitoba Shelled Hemp Seeds in the local health food store and had a spoonful tonight. It was like eating chopped walnuts and quite tasty. I was impressed that 2 tablespoons had 20% of our daily iron and 11 grams of protein plus a great balance of all the omega fats.
Wednesday, September 2, 2009
Blueberry Oat Breakfast Bars - a serving of oatmeal in every bar!
1 pint blueberries
1/4 cup sweetener of choice
1/4 cup water
1/2 teaspoon vanilla
2 tablespoons cornstarch mixed with enough water or juice to form a smooth paste
3 cups oatmeal (not instant)
1/2 teaspoon cinnamon
1 1/2 teaspoons baking powder
4 ounces unsweetened applesauce (one small container)
1/2 cup water
1/4 cup sweetener of choice
1 teaspoon vanilla
Preheat oven to 350F. Oil an 8x8-inch baking dish.
In a small saucepan over medium-high heat, combine the blueberries, sweetener and water. Bring to a boil. When it boils, stir in the vanilla and the cornstarch mixture. Continue to stir as it thickens. Remove from heat and set aside.
In another bowl mix the oatmeal,cinnamon, baking powder, and salt. Stir in the apple sauce, sweetener, water, and vanilla, and mix well.
Spread half of the oat mixture into the prepared pan, patting it in place to fill the corners. Spoon the blueberry filling over the batter, and cover the blueberries with the remaining oat mixture. I scatter it by hand in an even layer so that some of the blueberries show through.
Bake for 25 - 30 minutes, or until the top is lightly browned. Allow to cool before cutting into bars.
1/4 cup sweetener of choice
1/4 cup water
1/2 teaspoon vanilla
2 tablespoons cornstarch mixed with enough water or juice to form a smooth paste
3 cups oatmeal (not instant)
1/2 teaspoon cinnamon
1 1/2 teaspoons baking powder
4 ounces unsweetened applesauce (one small container)
1/2 cup water
1/4 cup sweetener of choice
1 teaspoon vanilla
Preheat oven to 350F. Oil an 8x8-inch baking dish.
In a small saucepan over medium-high heat, combine the blueberries, sweetener and water. Bring to a boil. When it boils, stir in the vanilla and the cornstarch mixture. Continue to stir as it thickens. Remove from heat and set aside.
In another bowl mix the oatmeal,cinnamon, baking powder, and salt. Stir in the apple sauce, sweetener, water, and vanilla, and mix well.
Spread half of the oat mixture into the prepared pan, patting it in place to fill the corners. Spoon the blueberry filling over the batter, and cover the blueberries with the remaining oat mixture. I scatter it by hand in an even layer so that some of the blueberries show through.
Bake for 25 - 30 minutes, or until the top is lightly browned. Allow to cool before cutting into bars.
Breakfast and Lunch
Yesterday I made Quinoa with plum and lemon ( lovely purplish hue to the grain), so today I had a sweet potato and some of the quinoa for breakfast.
Since I worked today and had to bring lunch I packed a container with some bean loaf, roasted plum and quinoa. Another with watermelon and blueberries ( gorgeous!) and a third with pepper strips. Finally a, just in case I get hungry, serving of blueberry crisp.
Since I worked today and had to bring lunch I packed a container with some bean loaf, roasted plum and quinoa. Another with watermelon and blueberries ( gorgeous!) and a third with pepper strips. Finally a, just in case I get hungry, serving of blueberry crisp.
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