Wednesday, April 28, 2010

Look Who Is Vegan!!! just to name a few

Ellen DeGeneres
Alicia Silverstone
Gwyneth Paltrow
Woody Harrelson
Gillian Anderson
Ed Begley Jr
Pamela Anderson
Alanis Morissette
Alyssa Milano
Daryl Hannah
Demi Moore
Elijah Wood
Heather Mills
Keenan Ivory Wayan
Natale Portman
Toby Maguire
Weird Al Yankovic

My Lunch April 28

The Salad
I use spinach and butter lettuce (never from a bag) avocado (I'm addicted to them) tomato, pumpkin seeds, sunflower seeds and pecans. I make my own dressing. Today I mixed sesame oil, rice vinegar and some shoyu.
The Noodle
I stir-fried onion, peppers, asparagus, then added some spinach and cooked udon noodles, sprinkled on some salt and red pepper flakes.

Sunday, April 25, 2010

Tonights Dinner; Quinoa Loaf, Yam Fries, Veg Wrap

Tonight we had Quinoa Loaf with Mushrooms and Peas, Yam Fries, Veggy Wrap, and Carrot Dip.
Quinoa Loaf with Mushrooms and Peas
1 tbsp oil
8 oz button mushrooms, sliced
salt and pepper
1 (15 oz) can chick peas, rinsed and drained
3/4 cup rolled oats
2 cups cooked quinoa
1 cup frozen green peas
1 tbsp minced fresh thyme ( I added some tarragon too)
10 sundried tomatoes packed in oil, drained and chopped
1 cup chopped red onion
Preheat oven to 350 degrees. Lightly grease a loaf pan. Heat oil in a large skillet over medium high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until mushrooms are golden brown, 6 to 8 minutes.
Meanwhile, put beans, oats and 1/2 cup water into a food processor and pulse until almost smooth. In a large bowl, combine mushroom, bean mixture, quinoa, peas, parsley, tomatoes, onion, salt and pepper. Transfer mixture into loaf pan, gently pressing down and mounding it in the middle. Bake until firm and golden brown, 1 to 1 1/4 hours. Set aside to let rest for 10 minutes before slicing and serving.

Curried Carrot Dip
Great dip for on crackers or pita bread
1 lb carrots, peeled and cut into 1/2 inch chunks
1/4 cup roasted sunflower seeds
2 tsp oil
1/2 tsp minced garlic
1 tsp curry powder
1/2 tsp ground cumin
1/4 tsp salt
1 tbsp fresh lemon juice
Bring a small pot of water to a boil. Boil the carrots for 10 minutes, until soft. Drain and let cool just until they are no longer steaming.
Place the sunflower seeds in a blender and process into crumbs. Add all the remaining ingredients and blend until smooth, scraping sown the sides of the processor as you go.
Taste for salt and adjust the spices and lemon. Transfer to a covered container and refridgerate until ready to use.

Saturday, April 24, 2010

Pumpkin Muffins

I am still trying to perfect this recipe. The main ingredients are pumpkin puree, spelt flour, spices, raisins and sweetened with maple syrup.

Tuesday, April 20, 2010

My Dinner Tonight

Creamy curry goodness.
I stir - fried a bunch of veggies (onion, mushrooms, asparagus, spinach, basil, garlic, zuchinni, peppers, sun dried tomatoes), added coconut milk and spices (turmeric, cumin, cayenne, red pepper flakes, salt, pepper) then stirred in some udon noodles. So very yummy.

Monday, April 19, 2010

Tropical Quinoa

1 cup quinoa

1 cup pineapple juice

1 cup cold water

1/4 tsp soy sauce

4 oz raw and unsalted cashews

3 tbsp oil

3 green onions, sliced

2 cloves garlic, minced

1 hot chile pepper

1/2 inch of minced ginger

1 red bell pepper

1 cup frozen peas

1/2 cup fresh basil, chopped

2 tbsp finely chopped fresh mint

10 oz fresh pineapple, cut into bite sized pieces

3 tbsp shoyu

3 tbsp vegetable broth

1 tbsp mirin

Prepare the quinoa first by combining the quinoa, juice, water and soy sauce in a pot. Cover and cook on high heat to bring to boil. Stir, lower to medium/low cover and cook for 14 minutes. LET COOL.

Use a large skillet, over low heat place cashews in dry pan and heat until lightly toasted about 5 minutes. Remove cashews. Add oil and turn pan to medium heat. Add green onions and garlic. Cook 2 minutes, add chile pepper and ginger. Stir fry for 2 minutes. Add the bell pepper and peas. Stir fry for 4 minutes until the pepper is softened. Add the basil and mint and stir for another minute. Add the quinoa and pineapple. In a bowl combine the shoyu, broth, and mirin. Pour over the quinoa. Stir to incorporate completely and coat the quinoa. Continue to stir fry for 10 minutes until the quinoa is hot. Add cashews and serve.

Roasted Cauliflower

Preheat oven to 400 degrees. Slice cauliflower into bite-sized pieces. Toss with oil, salt and pepper. Roast for about 15 minutes, turning them once in a while. I jazzed it up with some cumin...add any spice you like.

Sunday, April 18, 2010

Strawberries and cream

WOW WOW WOW...I know I say that a lot but WOW. The cream is made of cashews (a great source for protein). It is so sweet and HEALTHY. Let me know what you think!!!

The Cream:
1 1/2 cups of raw cashews
Water for soaking nuts
1/4 cup fresh squeezed orange juice
2 tbsp maple syrup
A few drops of almond extract

INSTRUCTIONS: Put nuts in a container filled with enough water to cover; let soak for at least 2 hours. Drain. Place nuts in a blender; add orange juice, maple syrup and, if you wish, a few drops of almond extract. Blend, scraping down sides of blender jar with a rubber scraper to help cream turn over. Stop and check for sweetness and consistency; add more water if cream is still too stiff. Continue blending until fluffy and smooth. Use immediately. Yields 1 1/2 cups.

PIZZA BABY oh yeah!

The Best Pizza good and less then 200 calories for 1/4 of the whole pie!!! That's a pretty big slice. Mmmmm.

1/2 cup sun dried tomatoes
1/2 cup water
2 tomatoes, chopped
2 tsp agave
Fresh basil chopped
Put all the ingredients in a small pot and bring to a boil. Simmer for 5 minutes and cool. When cool blend until smooth.
One whole wheat or sprouted wheat pizza crust
Any veggies you want
I used:
caramelized onions
yellow peppers
red peppers
Bake at 450 degree oven for 14 minutes. Let stand for a bit and then ENJOY!!!

Nori Wrap...MY Favourite

On a nori sheet wrap spinach (or lettuce) layer brown rice and drizzle creamy thai dip. Wrap and eat. The recipe for the thai dip is on this blog. About 165 calories and so yummy. Sometimes I add avocadoes too.

Friday, April 16, 2010

Mochi Waffles

1 package plain mochi
Maple Syrup
Sliced Strawberries

Preheat a waffle iron. Cut a package of mochi into 3 large pieces, width wise. Slice each piece into long finger like pieces, about 1/4" wide. Using 6 to 8 strips for each waffle, place the mochi strips on the hot, ungreased waffle iron and close the top. Cook until puffed and slightly crispy but not too hard and dry, about 3 minutes or until your waffle iron signals that it's done. Remove the waffle and place on a plate. Do not stack the waffles because they will stick together. Serve and eat waffles as son as possible - they are best hot and crispy. Serve with maple syrup and sliced strawberries.

Maple Roasted Lotus Root and Leeks

4" piece of lotus root (about a half of a medium root) sliced into thin rounds
2 small or 1//2 of a large, thick leek (white part only) sliced into thin half-moons
2 garlic cloves, minced
1 tbsp oil
1 tsp shoyu
1 tbsp maple syrup

Preheat the oven to 375 degrees
Place all the vegetables and garlic in a bowl. Add the oil, and toss to coat. Spread the veggies onto a baking sheet.

Roast thevegetables for 12 minutes, then sprinkle with the shoyu and syrup, stir to coat. Return the vegetables to the oven, and roast an addditional 10 minutes. At this point, check to see if the vegetables are tender and becoming golden; if not, return to the oven for 5 to 10 minutes longer. Serve warm.

Cuban-Style Roasted Sweet Potatoes

3 large yams, peeled and quartered
4 tbsp olive oil
Fine sea salt
Freshly grounded black pepper
1 large garlic clove, minced
1 tbsp fresh lime juice
11/2 tbsp chopped fresh parsley

Heat the oven to 400 degrees. Line a baking sheet with parchment paper, and set aside.

Place the yams in a medium bowl, toss with 2 tbsp of the oil, and season to taste with salt and pepper. Spread the potatoes on the prepared baking sheet, and roast until they can be pierced easily with a knife but still offer some resistance, about 30 minutes. Let cool for 15 minutes or so.

Transfer the potatoes to a large bowl, and toss with the garlic, lime juice, parsley, and remaining 2 tbsp of oil Adjust the seasoning to taste with salt and pepper. Serve warm or at room temperature.

Thursday, April 15, 2010

Beet & Yam Latkes

Makes about 20

2 cups peeled, shredded beets
1 cup peeled, shredded carrots
1 cup peeled, shredded yams
1 shallot, chopped finely
1/2 cup flour
1/4 cup cornstarch
1/2 tsp salt
Fresh ground black pepper
1 tsp fennel seeds, chopped
1/4 cup water
Oil for frying

Combine the shredded veggies in a mixing bowl. Add the shallots, flour, cornstarch, salt, pepper and fennel seeds. Use a spoon to mix everything well, the flour should evenly coat all the veggies. Add the water and stir again, until all the flour is dissolved.
Preheat a heavy bottomed skillet over medium high heat. Pour a 1/4 inch layer of oil into the pan. Let the oil heat for about 2 minutes.
Form the beet mixture into patties. Fry for about 4 minutes, turn over and flatten them a bit with a spatula. Fry for another 3 minutes. Transfer to paper towels to drain. Serve immediately.

Wednesday, April 14, 2010

Walnuts are GOOD for you!

While nuts of all types have health benefits... walnuts have a secret weapon, six times more of a compound called ALA (alpha linolenic acid). You convert ALA - albeit slowly - to DHA, an omega 3 fatty acid that supports brain health and a whole lot more. So besides tasting great, walnuts can:
  1. Bring down lousy LDL cholesterol: just 8 - 13 nuts a day drop LDL by six per cent.
  2. Decrease your risk of a heart attack: 12 walnuts halves a day decreases the risk of a heart attack by 60 per cent.
  3. Lower your diabetes risks: If you eat an ounce of nuts or a couple tbsps of almond butter five times a week, your risk of type 2 diabetes drops by half.
  4. Nix extra waist: The healthy fat in about 6 walnuts halves starts a chain reaction that slows the rate at which your stomach empties. Eating them about 25 minutes before a meal helps you feel more satisfied by that meal.

Try walnuts in my recipe for Mushroom-Walnut Pate!!!

Tuesday, April 13, 2010

Edamame and Corn Salad

Simple and Good!
Serve by itself or over greens.
2 tbsp sesame oil
1 tbsp rice vinegar
2 tsp shoyu
2 cups shelled edamame
1 cup fresh corn (or frozen)
2 tbsp sesame seeds, toasted
Whisk all the dressing ingredients together in a bowl. Bring a pot of water to a boil. Add edamame for 3 minutes then add corn and boil for another 2 minutes. Drain and run under cold water and add to the dressing. Toss. Add the sesame seeds and toss again. Salt to taste. Cover and chill.

Vegan Tzatziki

Garlicy Delicious!!!
1 lb seedless cucumber, peeled, grated and juice squeezed out.
1 cup raw cashews
2 large cloves of garlic
1 tbsp olive oil
1 tsp dried oregano
1/2 tsp salt
3 tbsp lemon juice
Pinch of pepper
1 tbsp chopped fresh dill
Combine everything but the cucumber and dill to a food processor. Add half the grated cucumber. Blend until creamy. Scrap into a bowl and stir in the remaining grated cucumber and the dill. Cover and chill until ready to use. Serve with warm pita bread lightly brushed with olive oil.

Monday, April 12, 2010

Yam-Pear Tzimmes

Wow, sweet and warm comfort food. Try it!

2 lbs yams, peeled and cut into 3/4 inch pieces

3 Bartlett pears, seeded and cut into 3/4 inch pieces

1 tbsp vegetable oil

2 tbsp mirin

1 tbsp maple syrup

1/2 ground cinnamon

1/4 tsp salt

3/4 pecan halves

3/4 raisins

Preheat the oven to 350 degrees F. Place the yams and pears on a large rimmed baking sheets. Sprinkle with the oil and mirin, and mix it all up to make sure everything is coated. Add the maple syrup, cinnamon, salt, and pecans, and toss to coat.

Cover with foil and bake for 30 minutes. Remove the foil and add the raisins. Using a spatula carefully toss and mix.

Return to the oven uncovered and bake for 30 more minutes, tossing every now and again. Serve warm or at room temperature.

Asparagus-Spinach Dip

How can veggies taste so good???

Makes about 3 cups.
1 tbsp olive oil
4 cloves garlic
1 lb asparagus, cut into 2 inch lengths
1 lb spinach, chopped
1/3 cup water
1 cup raw cashews
3 tbsp capers, with brine
salt to taste
A bit of pepper
1 tbsp fresh lemon juice

Preheat a pan over medium heat. Saute the garlic in the oil for about a minute. Add the asparagus and water, cover, and bring to a boil. Let boil for about 5 minutes. Add the spinach, cover the pan for about 3 minutes. Cook uncovered for about 5 minutes.
Meanwhile, put the cashews, capers, salt, and pepper in a food processor and blend until the cashews are small, coarse crumbs.
When the spinach is done cooking, add to the food processor and puree until relatively smooth. Try to get as much of the garlic from the pan as possible, and any remaining water. Add the lemon juice, adjust salt and pepper if necessary, and transfer to a container . Cover and chill for at least an hour. Serve with crackers.

Sunday, April 11, 2010

Roasted Veggie Sandwich

I bought a loaf Artisan Bread cut it in half (horizontal) spread on some veganaise (I mixed the veganaise with lemon zest and chopped basil) then I layered on the vegetables I roasted like portobello mushrooms, red bell pepper, eggplant and zucchini. Next time I will add spinach. Wrap it up tight in plastic wrap and refrigerated then just slice and enjoy!!!

Saturday, April 10, 2010

Mango Salsa




Red Pepper Flakes


Toasted Pita Bread

Thursday, April 8, 2010

Quinoa Salad with Mango

Wow what a beautiful salad and it tastes so great.

1 mango, peeled and cut into small dice

1 red bell pepper, seeded and diced as small as you can get it

1 cup chopped scallions

1 cup chopped fresh cilantro

2 tbsp red wine vinegar

2 tbsp grapeseed oil

1/4 tsp salt

2 cups cooked quinoa, cooled

1 (15oz) can black beans, drained and rinsed

A few leaves of lettuce for garnish

Combine the mango, red pepper, scallions, and cilantro in a mixing bowl. Add the red wine vinegar, oil, and salt, and stir to combine. Add the quinoa and stir until everything is well incorporated. Fold in the black beans. You can serve immediately or let it sit for a bit for the flavors to meld. To serve, placea few leaves of lettuce on a plate and scoop some salad on top. this tastes good chilled and is even better at room temperature.

In the picture I didn't add black beans and only had 1 cup on quinoa. It was great!!!

Wednesday, April 7, 2010

Curried Udon Noodle Stir-Fry

Another AMAZING recipe. WOW.
1/2 lb udon noodles
Curry Roux Sauce:
2 tbsp peanut oil
2 tbsp flour
1 1/2 tsp curry powder
1/2 cup vegetable broth
2 tsp sugar (I use sucanat)
Udon Stir-Fry:
2 tbsp oil
1 large yellow onion, sliced into thin strips
1 tsp fresh grated ginger
1 red bell pepper, sliced into thin strips
1 hot red chile pepper,
1/2 lb broccoli florets, sliced into bite-size chunks (I used asparagus)
1/4 cup vegetable broth
2 - 3 tbsp shoyu
Prepare the udon noodles according to the package directions and drain and rinse well with cold water.
Combine the flour and 2 tbsp oil in a small saucepan. Cook over medium heat, stirring constantly with a wooden spoon, until the mixture browns to the colour of caramel and smells toasty, about 10 minutes. Stir in curry powder and cook for one minute. Whisk in the broth and sugar and cook the roux, stirring until thick sauce forms, about 2 minutes. Remove from the heat and set aside.
Heat the 2 tbsp of oil in a large skillet and cook the sliced onion for 6 minutes, stirring until the onion is softened and translucent. Add the ginger, peppers, and stir fry for 5 minutes. Add broccoli and fry for 5 minutes.
Add the udon to the vegetables, sprinkle with shoyu and fry for 3 minutes. Whisk 1/4 cup of the veg broth into the curry roux in the saucepan. pour the sauce over the udon stir fry and stir to coat everything completely with the sauce. Stir and cook for 3 minutes until the sauce is simmering and the noodles are warm. Remove and serve.

Baked Spinach Vegan Samosa

I bought this samosa at Sweet Cherubim. Very good!!! mmmmmm

Monday, April 5, 2010


Also on Commerical Drive is a store that I love. I can't resist their cookies. The one I buy is VEGAN and it is a Hemp, Spirulina, Walnut, chocolate cookie. I ate most of eat before taking the picture. It is a big cookie and oh so good and healthy as they only use natural ingredients. This store sells organic and natural foods but also is a cafe. Check out their mostly vegan menu on line.

Havanah's on Commerical Drive

My favourite spot on Commerical Drive is Havanah's. They always have a vegan soup on the menu and it is always amazing. Today's soup was cauliflower. Both Stephanie and I loved it. We sit on the patio and you can see (through the trees) downtown Vancouver. There is a park across the street. Perfect place to relax, eat and enjoy our beautiful city.

Best Chip EVER

These tortilla chips have flax. They taste great especially with the Mushroom-Walnut Pate and only 200 calories for 34 chips.

Sunday, April 4, 2010

Cornmeal Roasted Brussels Sprouts

8 tbsp peanut oil
1 lb Brussels sprouts
2/3 corn meal
3 tbsp chickpea flour
1 tsp salt
1 tsp cloves
1/2 tsp ground coriander
1/4 tsp ground cumin
1/4 tsp cinnamon
Pinch of cayenne
Lemon wedge (optional)
Wash the sprouts, shake off any excess water, and pat dry lightly with a clean towel. Place the sprouts in a large bowl, sprinkle with a little salt, and dust with 1 tbsp flour tossing to coat every sprout.
In a small bowl, mix together the cornmeal, remaining flour, salt, cloves, coriander, cumin, and cayenne. Pour in 6 tbsp of the oil and mix together with your fingers to form crumbs. Add the sprouts, toss to coat with the oiled crumbs, and press as much of the crumb mixture as possible onto them. It's okay if some of the coating doesn't stick.
Pour the coated sprouts and crumbs into prepared pan and roll them around in the oil. Bake for 25 minutes, until the sprouts are browned and tender. Every 10 minutes turn the sprouts and crumbs with a spatula while baking.
Pile the sprouts on a plate, heap a spoonful of crumbles on top, and squeeze a lemon wedge over the sprouts.

Creamy Spinach Dip

1 (15oz) can or 1 1/2 cups cooked cannellini beans (white kidney beans)
1/4 cup water
1 tbsp lemon juice
1/2 cup salsa
2 lbs fresh spinach, chopped and steamed
1 pkg vegetable soup mix
Mash beans and water together using a potato masher until smooth. Stir in the remaining ingredients and refrigerate for at least 1 hour before serving. 61 calories for serving (serving is 1/10 of recipe)

Walnut-Mushroom Pate - AMAZING!!!

Makes 2.5 cups
3 tbsp olive oil
1 cup diced yellow onion
3 cloves garlic
1 tsp dried thyme
1 tsp dried tarragon
3/4 tsp salt
Freshly ground black pepper
1 lb cremini mushrooms, chopped
1 cup lightly toasted walnuts
3/4 cup cooked cannellini beans (white kidney)
1 tsp balsamic vinegar
Up to 1/4 cup cold vegetable broth
Heat 2 tbsp of the oil in a skillet over medium heat. Add the onions and saute for 3 - 5 minutes until translucent, then add the garlic, thyme, tarragon, salt, and pepper, and cook for another minute. Next, add the mushrooms and cook for 7 minutes until they are very soft.
Meanwhile place the walnuts in a blender and process until very fine.
Add the cooked mushroom mixture to the walnuts in processor, along with the vinegar, beans, and remaining tbsp of oil. Process until smooth, adding the broth 1 tbsp at a time as needed. Puree the ingredients until the pate resembles a smooth, thick, and spreadable paste. Scrap into an airtight container and chill for at least an hour before serving, to allow the flavours to meld.
Serve on thick, crusty bread, or crisp wheat crackers. Or stuff on pita with salad greens for a great lunch.

Friday, April 2, 2010

Broccoli-Millet Croquettes

These are good, good for you and taste great. Non-Vegans will love them too.
Makes 16 Croquettes

(Make Ahead: prepare the millet and broccoli a day in advance. Then you only need about 20 minutes to finish preparing this dish)

1 tbsp olive oil
2 cloves garlic, minced
1 tsp dried tarragon
1/2 tsp red pepper flakes
Several pinches of freshly ground black pepper
1/2 tsp salt
1 cup millet
2 1/2 cups vegetable broth
4 cups broccoli, tops and stalks, chopped very finely into pea-size or smaller pieces

Preheat a pot over medium heat. Saute the garlic in the oil for about 30 seconds. Add the tarragon, red pepper flakes, black pepper, and salt, and mix for a few seconds. Add the millet and stir constantly for about 3 minutes to toast it. It should turn a shade darker.
Add the vegetable broth and cover; bring to a boil. Once the mixture is boiling, lower the heat to a simmer, cover and cook for 10 minutes.
Mix in the chopped broccoli, cover, and cook for about more minutes. Uncover and cook for another 10 minutes, stirring often. Once the water is mostly absorbed, turn off the heat but leave the pot on the stove, covered to continue to cook for another 10 - 15 minutes. At that point, all of the water should be absorbed and the millet should be mushy if you push down on it with a spoon. You are looking for a polenta-like consistency.
Transfer to a mixing bowl and let it cool completely!
Once cooled, tightly form the millet into golf ball size balls. Press them down in your hands to flatten just a bit, then roll the sides between your hands to form tire shaped croquettes.
Heat a thin layer of oil in a large nonstick skillet over medium heat. Cook in batches for 3 - 4 minutes on each side. they should be golden brown. Serve immediately and enjoy. Serve with White Bean Aioli Sauce.

Orgasmic White Bean Aioli

Makes 1 1/2 cups
Great with grilled or roasted vegetables, or on sandwiches, also great on 'burgers'. I served on the Broccoli-Millet Croquettes. So so so so GOOD!
1 (15oz) can navy beans
2 tbsp lemon juice (about a 1/2 lemon)
1/2 tsp salt
Several pinches of freshly ground blanck pepper
1/4 olive oil
6 cloves garlic, chopped

Combine the beans, lemon juice, salt, and pepper and puree until smooth scraping down the sides of the bowl to get everything.
Preheat a small pan over low heat. Cook the garlic in the olive oil for about 3 minutes. You want to gently heat it, not brown it.
Add the garlic and oil to the bean mixture and puree. Taste for salt, pepper, and lemon, and adjust to your liking.
Cover and refrigertate unitl ready to use.

Thursday, April 1, 2010

My Favourite Sandwich!

Less than 200 calories.
2 pieces weight watchers whole grain bread, 1/4 avocado, tomoato, lettuce and a bit of veganonaise.
I am addicted to avocado! m m good.