Spring (10 minute) veggie soup 

 

Tired of salad, still on a training plan…enter Zuppa.

Yesterday felt cold, really cold and blustery. I think that during this point of my training, when I’m burning off all my body fat, I just tend to be more cold. Plus, we live in the woods in the foothills of the Canadian Rockies so….we still have knee-deep snow in places that I’m sure adds to this fact.

This soup wasn’t as satiating as I would normally make it because I had measured my protein and placed it in the bottom of the bowl instead of just going for it like i usually would. If you’re watching calories, this one is very very low on carbs, good amount of fiber and if you measure out your protein, it’ll balance out quite well for an evening meal.

In the bottom of this bowl is 4oz of firm organic Tofu. In Jeff’s bowl was 6oz of Tofurky Lightly Seasoned “Chicken”. So jealous of his “meat”…hee hee.

Ingredients: 

4 cups veggie stock – try my homemade recipe HERE

2 cups hot water

2 medium carrots chopped

2 cups cauliflower chopped

2 cups broccoli chopped

1 medium yellow onion diced

3 cloves garlic diced

3 cups white mushrooms sliced

1 cup shelled peas

1 heaping TBSP Mugi Miso

Coconut oil (spray) or 1/2 tsp

1 tsp salt

** I use sriracha on EVERYTHING including this soup. Add to your desired heat.

Method: 

In a large pot saute onions, garlic and carrots in coconut oil for 5 minutes on medium heat to soften and release flavour.

Next, add in cauliflower and broccoli and saute for another 3-4 minutes.

Add remainder of ingredients starting with your veggie broth then your water. Bring to a boil for 1 minute then reduce and simmer for 30 minutes or so.

You can either add protein directly to the soup OR place it in the bottom of a bowl before serving. If you do this when your protein is cold, it will cool off the soup while heating up.

Serves 4.

Winter Salad – Eating in Season

 

A beautiful salad I wish I could’ve chowed down on!

 

Another recipe from my Earl Grey School teaching series in Calgary. Keeping it simple and fun allowed the kids to have a blast putting this one together.

Ingredient by ingredient they identified in season veggies

These ingredients were a great segway into teaching about carbon footprints, our impact on the earth and what it truly means to be a locavore.

The kids love participating ~ even when it’s just emptying out a baggie into a bowl. Hands on is key & food is the way to their hearts and minds.

Another  vegan (nearly raw) recipe requiring no cooking – perfect for you to pick up and make at home with your family.

I was SO impressed by what the kids knew about the items that we discussed. One girl even knew (without using the exact terminology) that broccoli and kale belonged to the same family ~ brassicas ~ faith in some of humanity restored….look at all those hands up in the air!

 

The smart board here is showing my chart that addresses carbon footprint impacts in the food production industry.

With the use of technology we were able to forego our usual paper handouts (which I hope were making it home for parents to have a look at all the continued resources) and put up a lot of great information for the class to have a look through and comment on.

These kids will definitely be thinking more “Earth first” after going through how they themselves can help reduce carbon emissions by the choices they make as little humans – they seemed to come away feeling quite empowered. If you’re looking for the lesson plan I used to accompany this recipe – contact me!

Ingredients:

– 3 cups raw, washed broccoli florets

– 2 cups blanched yams, cubed

– 2 cups frozen or fresh peas

– 1 cup green onion diced

– 3 cups chopped kale (any variety)

– 4 tbsp lemon juice

– 2 tsp grated ginger

– 1 tsp Himalayan salt

Method: 

Combine all ingredients in large bowl, stir and serve. You can also store in the

I think this one works best if you settle it in the refrigerator for a few hours to let all the flavours combine.

Top this recipe with sesame seeds or toasted pumpkin seeds as I have omitted these due to allergies.

Great as a side dish, this recipe serves 8-10 sides.

Chili Chickpea Caesar – Vegan

Another one for the salad vaults – and yes there have been a tonne of them lately. Why? Well, because I am cooking mostly only 1 creative meal per day and that is at dinnertime when I can spare the minutes of my life to do this. To add, I’m in contest prep currently and salad-type meals are the best for my waistline at this point – yours too!

This heart healthy salad took about 10 minutes to put together….less waiting for your chickpeas to firm up. In total you’ll need about 45 minutes to get this done so may I suggest this tempo:

Get home, preheat your oven then slip into something more comfortable…….put on some tunes, crack a bottle of Perrier with a slice of lime and romance this one together. You’ll need to get your kissing on before you eat this one…she’s a garlic-y doozer which I used to my advantage trying to overcome this poorly timed flu.

Dressing Ingredients: 

2 tbsp Vegenaise or any other type of vegan mayo.

1 large clove garlic

Juice of 2 lemons

2 tbsp nutritional yeast

3 tbsp water

1/2 tsp Himalayan salt

1/2 tsp tri-colour pepper (freshly ground)

Salad Ingredients:

2 cans chickpeas

4 cups kale torn to small pieces

2 cups romaine lettuce chopped into small pieces

1 tsp Chili powder

1 tsp Garlic powder

1 tsp salt

1 tsp avocado oil

Method: 

Preheat oven to 350 degrees.

In large mixing bowl add both cans of rinsed chickpeas with chili powder, garlic powder, salt and avocado oil. Mix well.

Spread over baking sheet and bake for 12 minutes, remove from oven & stir/mix and bake for another 12 minutes or until desired firmness is reached.

While these are baking combine all your dressing ingredients in a wide mouth mason jar and blend with a hand blender. If you do not have a hand blender simply ensure all your ingredients are minced as finely as possible and whisk in a deep vessel with a fork.

Toss greens in dressing and top salad with roasted chickpeas. You can even use these chickpeas as a simple appy to replace salty crackers or nuts.

Serves 2-4 people. 2 as a full meal, 4 as a side.

Nutritional Info: 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 725
% Daily Value *
Total Fat 16 g 25 %
Saturated Fat 2 g 9 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 5 g
Trans Fat 0 g
Cholesterol 3 mg 1 %
Sodium 836 mg 35 %
Potassium 6209 mg 177 %
Total Carbohydrate 128 g 43 %
Dietary Fiber 57 g 229 %
Sugars 32 g
Protein 42 g 85 %
Vitamin A 4130 %
Vitamin C 237 %
Calcium 96 %
Iron 145 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Roasted Yams with carmelized onions -HOLIDAY SERIES

 

 

Holy tingle your mouth deliciousness. Why go the route of regular yams when you can have these little delights? Takes up about 1.5 hours of your life, but you’ll be happy for it.

This is something you can serve any night of the week, I decided to serve it for a holiday dinner with family.

Simple recipe full of flavour.

Ingredients: 

4 large Yams – washed, cubed, unpeeled

2 large Onions

4 large cloves Garlic

2 tbsp Coconut oil

1/2 cup green onion chopped

Salt & Pepper to taste

Method: 

Over medium heat melt  1/2 of your coconut oil. Add onions and garlic and saute for about 10-15 minutes or until translucent.

Meanwhile, preheat oven to 350 degrees.

In large bowl toss yams with remainder of coconut oil and a bit of salt.

Bake in oven for approximately 1 hour turning constantly.

Add caramelized onion to yams and bake for another 15-20 minutes or until yams are slightly crispy.

Remove from oven, and toss on green onion.

 

Vegan stuffing – HOLIDAY SERIES

What is a traditional holiday meal without…..stuffing? I’m not a huge stuffing girl (prefer my carbs in the form of cake) however, nothing is more simple than a good stuffing recipe and meat eaters wont have any clue! This recipe was a hit with my family …. they ate more of this than the stuffing that was up the butt of the dead bird.

Little by little I sneak all this goodness in and it’s appreciated.

Top with some vegan brown gravy – yuuuummmmers.

Ingredients:

3 cups chopped mushrooms of choice – I used giant white

3 cups bread crumbs – I used a 50/50 mix of sourdough and wheat

2 tbsp nutritional yeast

2 cups chopped celery

1 tsp Sage

2 large onions chopped fine

4 cloves garlic

4 cups veggie bouillon/broth – Here’s my recipe for homemade broth

3 Bay leaves

1 cup pecans chopped

Salt and Pepper to taste

1/2 tbsp coconut oil

Method: 

Preheat oven to 350 degrees.

Liquefy coconut oil In saucepan over medium heat, add onion and garlic. Saute until translucent. Add mushrooms and chopped celery and saute another 3-4 minutes until celery begins to turn clear and mushrooms begin to shrink.

Slowly add half the bouillon/broth and bay leaves and bring to a low boil for 2 minutes then remove from heat.

In large bowl combine remainder of ingredients. Ensure that the remaining bouillon liquid is measured in slowly as to not create a soup. Leave some liquid in reserve if need be. The drier the bread the more liquid it will take. Store-bought crouton-type bread will soak VERY easily. Once mixed well, spread evenly over non-stick baking pan or line with parchment paper first.

Bake at 350 for 15 minutes, remove from oven and “stir” then bake for an additional 15 minutes or until slightly browned.

 

Vegan coconut cream – HOLIDAY SERIES

 

I swear you will never make regular whipped cream again. This recipe is SO simple and really works. I’ve used a few recipes as inspiration but have managed to cut the fat content down without any issue so I thought it would be a PERFECT time to share this one with you all.

Minimal ingredients, maximum flavour.

Ingredients: 

3 cans low(er) fat coconut milk

1 tsp Vanilla extract – my homemade recipe HERE

1 cup icing sugar

3/4 cup cornstarch or tapioca flour

Method: 

DAY 1: You will need to separate and chill the coconut milk in the fridge over night. Empty the contents of three cans into a deep bowl and ensure you do not tip it over/move it too much or the cream & oil will get mixed up.

DAY 2: Chill a mixing bowl in the freezer and bring out your hand mixer! You can also use a traditional beater. The hand mixer worked famously.

Next, you will need to skim the coconut milk from the top into your chilled bowl. My milk didn’t really harden up too much and because it wasn’t full fat, there wasn’t much to separate at all! You’ll notice the oil poking through if you go too deep into the liquid.

Start beating/blending the cream until it starts to become creamy. Without FULL FAT cream this took me about 1.5-2 minutes. You will start to notice it will peak (as in the picture above) just like traditional cream.

Next, add vanilla extract and continue to beat for 30 seconds. Next, add your icing sugar and mix until smooth.

At this point, if you are noticing that your mixture is not creamy enough, start adding tapioca flour or cornstarch 1 teaspoon at a time and continue to mix until you reach the right consistency.

You can use this right away or refrigerate for use later. This stores easily for 1 week…maybe 2.

I topped my chocolate pie with this – deeeeelish.

Vegan Irish Cream – Holiday Series

Rarely do I make desserts or work with alcohol (unless it’s for a tincture or homemade extracts) but this month we decided to have our family holiday dinner early so that we wouldn’t miss out while we are in Panama.

My family does not celebrate Christmas, though, not for religious reasons. We are atheists and really don’t celebrate any holidays. Our tradition is to go away each year at this time to spend a week or so together making memories on (usually) the beach. No store bought gifts, just the gift of our company and time.

This year, under the Christmas fern (there is a fern we threw some things under this year to appease Jeff’s family – we had a good laugh) this year were three lovely mason jars of delight as pictured above. Last minute I decided that I was in the spirit (he he) of giving my time and energy to something delicious and seasonally appreciated – Irish Cream!

This recipe takes no time at all, really no skill and is environmentally and animal friendly.

The only hitch is that you have to use quite a bit especially if you like to see your coffee turn white because this isn’t made with heavy cream. I’d say a 50/50 ratio is good!

I’ve included the nutritional information as well as traditional Irish Cream nutritional info so that you can see the difference for yourselves!

Ingredients:

3 cans light coconut milk

1.5 cups espresso/dark coffee

1.5 cups Jameson’s Irish Whisky

3/4 cup natural organic sugar. ( I used brown cane this time)

Method:

On stove top bring coconut milk to a light boil stirring often.

Reduce heat to simmer and add sugar. Continue to stir often for about 10-12 minutes or until the liquid has thickened some. You will be able to tell by feel when you are stirring.

Remove from heat and add whiskey and espresso or coffee and mix well.

This can be stored in a sealed jar for a week in the fridge. If you can this – it will last far longer. I made 2 litres of the stuff with this recipe.

Yummmmmy.

Nutritional Information: 

*Calories come from saturated fats, nearly 90%*

Vegan Irish Cream : Roughly 65 calories per oz

Traditional Irish Cream:  From 130-147 calories per oz