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.

 

Kale & Aubergine Hot Salad

I’m dedicating this recipe to my lovely lovely friend Ziuta in London who is a busy mom of two and tries SO hard to learn new things and stay healthy. I don’t know how you do it lady, but I applaud you.

I’d normally call this one Kale & Zucchini however, Ziuta refers to them as their other name (aubergines) so I will for those purposes as well.

This is such a quick recipe that you can’t make any excuses for not getting your S&*T together to make some decent meals.

I’ve made this vegan (of course) but if you’re NOT vegan you can sub in whatever protein you wish. I’d hope for your sake you utilize this recipe to implement a Meatless Monday in your home – stay heart healthy.

I have omitted onions and garlic from this as they aren’t “safe” right now in my house ~ excess gas during prep time is not ideal, so add this if you wish.

You will need a pan with a lid or a way to cover your pan.

 

Ingredients: 

10 large white mushrooms sliced

1 large bunch kale chopped well

2 med/large aubergine spiralized or sliced thinly, you can also use a potato peeler or mandolin to make thin strips.

1 cup chopped pea shoots

2 cups snap peas

1 tsp coconut/avocado oil

16 oz Tofurky “chicken” type protein

2 large cloves garlic diced

1 medium yellow onion diced

Method: 

Heat oil in large (deep) pan over medium heat. Add onion and garlic and sautee for 3-4 minutes until they start to clarify but not brown.

Next, add kale, mushrooms and peas and cook for 3-5 minutes with lid on.

Next, add your vegan protein to basically just warm it up and brown a bit….you will have to add COOKED animal protein to this if you are using meat. DO NOT ADD RAW MEAT!!

Cook for another 3-5 minutes.

Remove from heat and add in pea shoots & aubergine.

Serve as a hot salad in bowls. This serves 4 people approximately 4oz of protein.

This is approximately 600 calories per serving…my nutrition generator is NOT working at the moment and I will update once it start accepting my new foods. 

 

 

 

2 minute dijon dressing

There is nothing simpler and more dynamic than a salad – especially at dinnertime. In my home the last meal of the day (other than a protein shake while on prep) is a salad. The ingredients can be used in a variety of ways to prep other types of meals & snacks during the week.

All of your hard earned cashola spent on organic & pesticide free fruits and vegetables will not go to waste if you can keep a wide range of meals in your grab bags. This is one of them.

I’m adding some produce notes before the quick dressing recipe because I want you to keep at least 5 or 6 types of fresh veggies in the fridge for all around use at all times:

1 – Cucumbers – use these little suckers to make juice, scoop hummus, eat plain, place on salad, make into their own salad with a modification to THIS little recipe here or place on tired eyes.

2 – Carrots, Celery & Peppers– see cucumbers…..these can also be sauteed for quesadillas, or added to quick soups. Not sure how hot they will be on eyes, test it and let me know.

3 – Kale & Spinach – great salad base, great smoothie & juice base, great sauteed with onions and garlic, fantastic kale chips &  oh yes- you can also add both to salad. Don’t waste this delicious cruciferous delight.

Ingredients: 

Dressing: 

4 tbsp dijon mustard

2.5 tbsp nutritional yeast

1 tsp apple cider vinegar

1/8 cup water

Salad ingredients: 

4 cups diced curly green kale

2 cups spinach

1 cup beet leaves

2 cups romaine hearts

1 cup sliced cukes

1 cup sliced carrots

1 cup diced celery

1 cup diced red pepper

Sprinkling of hemp hearts

Protein options: Tofurky “chicken” or Green Cuisine Smoked Tempeh

(6-7 oz for average sized men 3-4 oz for women)

Method: 

You know the method for the salad, right? I mean, just look at the picture.

Add all dressing ingredients to vessel large enough to hold them, whisk with fork. This should be runny so that it coats your entire salad without being “too much” sauce.

Serves 4.

 

 

Sweet Superfood Salad

 

Summer, finally.

Summer, finally.

Summer is here and it’s time to celebrate by taking in all the colour and nutrients we can.

Here’s a simple, crisp, savoury and sweet salad that takes just 10 minutes to make – including the homemade dressing.

Ingredients: 

3 cups torn kale

2 cups baby spinach

1/2 cup chopped cucumber

1/2 cup chopped strawberries

1/2 cup of micro greens – these ones were grown in Alberta – Thanks to Reclaim Urban Farm

Handful of mixed nuts

Dressing: 

1/4 cup spring water

1 tbsp nutritional yeast

1 heaping tbsp tahini

1 tbsp tamari

2 tbsp apple cider vinegar

1 clove garlic

Method: 

Mix all salad ingredients in large bowl.

Blend all dressing ingredients with hand blender/magic bullet type device OR double/triple recipe and use a standard blender.

This should serve 2 as a side salad, 1 as a meal.

Pear & Arugula Salad

Health of the Irish to you!

Health of the Irish to you!

After being abroad where FRESH leafy greens are the hottest commodity around, I felt like I needed to up my ruffage. As luck would have it it’s also St. Patricks day.

I created a nearly 100% green salad with just a few ingredients which I have given some ideas of how to interchange to suit your pantry.

Zippy, salty and with just enough crunch, this is a perfect base camp salad from where you can choose a tonne of flavourful paths.

Ingredients: 

1 pear sliced

5 dates pitted and chopped (try raisins or apricots if you have no dates)

2 cups green kale, torn

2 cups arugula

1 cup pea shoots, chopped

1 green onion diced

1/2 cup pumpkin seeds, roasted on the stovetop

1/4 cup asiago or crumbled goat cheese – or none

Dressing:

2 tbsp red wine vinegar

2 tbsp grape seed oil

3.5 tbsp grainy, german or dijon mustard

Salt to taste

Pepper to taste

I picked up some fantastic chili salt in Vienna in January which I used and LOVED.

Method:

Combine all ingredients, toss with dressing and top with cheese and pumpkin seeds.

Serves 2 as a meal, 4 as a side.

Indian potato galette – vegan

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I’m happy to be a half-baked locavore – pun intended. As a portion of my ethics of eating, it allows me to utilize foods that are in-season and plentiful. I rarely waste and can come up with some pretty creative ideas. This recipe popped up because I had a massive delivery (in error TWICE) of organic produce. Part of me wanted to grocery shop for a less starchy meal, however, the other part of me that works out often, won.

I love spice and I especially L-O-V-E indian spice. The flavours and heat are second to none. Don’t even try to argue that with me.

Behold a galette worthy of any winter palette.

Ingredients:

1.5 head kale – chopped

2 medium yellow onions – chopped

4 large cloves of garlic – chopped

3 tbsp oil (of your preference)

6 medium & small potatoes peeled and sliced as thinly as you can with a knife (mandolins that are not accurate may slice too thinly)

4 carrots sliced thinly

1 can chick peas

2 tbsp AMAZING indian spice

1 small tsp garlic salt

3 tbsp tandoori paste

1/4 + a bit melted butter or butter-like substance (Earthbalance)

1/4 cup nutritional yeast

1/4 cup chopped fresh cilantro (optional)

Pepper to taste

Method:

Grease baking dish /casserole dish with 1 tsp oil.

Heat oven to 425/435.

Sautee onions and garlic in pan until translucent. Add chopped kale & cook until wilted.

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Stir in amazing indian spice.

Mix one can chickpeas, garlic salt & tandoori paste, set aside.

Peel, wash and slice potatoes and carrots.

Line bottom of baking dish with potatoes & carrots, layer kale mixture, then potatoes & carrots, then chickpeas, then potatoes and carrots.

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Pour melted “butter” mixture over dish.

Bake for 25 – 30 minutes at least or until potatoes begin to brown.

Add nutritional yeast, bake for another 1- minutes.

Let stand 5-7 minutes, top with cilantro, pepper & serve.

**UPGRADES**

On day one this recipe seemed a little bit dry. I have tried two variations that work out way better and keep this dish moist. Note: this does taste better day 2.

Variation #1 – use 1.5 tbsp oil of choice, 1/2 cup PANEER and blend with chickpeas and blend with tandoori paste, 3-5 tbsp water and chickpeas until creamy.

Variation #2 – grate 2 cups of cheese or cheese product of choice. Mix in between layers and top with cheese.

Roasted beet & kale salad with hemp

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January is here. It’s time to get on the fit train. This is an easy and protein-packed salad to help you on your way.

HAPPY NEW YEAR!!

 

Ingredients: 

6 small beets washed

1 head kale torn into bite-sized pieces

1 medium tomato diced

2 tbsp hemp seeds

1/2 tsp Rosemary salt

1 tsp Dried rosemary

1 tbsp Spiced olive oil

Cracked tri-colour pepper to taste

Dressing: 

1/3 cup water

3 tbsp nutritional yeast

3 cloves garlic

1.5 tbsp raw miso

1 tbsp tahini

2 tbsp apple cider vinegar

1/2 tsp cracked pepper

Method: 

Preheat oven to 450 degrees.

Wash beets and quarter. (I never peel my beets…but you can choose to if you wish)

Toss in salt, rosemary, pepper and oil.

Arrange on non-stick or greased baking sheet and roast for 1 hour turning often or at least every 15 minutes. Bake until they are easily pierced with a fork.

Once cooked set aside to cool.

In the meanwhile, wash and prepare remainder of veggies

Dressing: I use a hand blender for all my dressings – it is the easiest method and then leaves you with any remaining dressing in a nice small container….Braun is a decent model.

Place all dressing ingredients in hand blending vessel. Blend for 1 minute.

Coat kale and tomatoes in dressing, top with cooled beets and hemp seeds.

Serves 4.

Warm, Savory Kale & Chickpea Salad

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Tonight was one of those rushing around nights, but one where we FINALLY got home before 7:30pm on a weeknight. Yay!!

Nothing sucks more than living in a hamlet with barely any services when the cupboards are bare!

I popped into the local market before it closed (for once) and along with a couple items I had from my CSA pick up yesterday, I managed to slap together a great cold weather salad.

Delish, warm, filling, 30 minutes start to finish.

Now to relax, snuggle and reset for tomorrow.

Ingredients:

1 bunch curly kale
1 can/cans worth cooked chickpeas
2 tbsp grapeseed oil
1 tsp Himalayan salt
1/2 tsp pepper
Juice of 1/2 large lemon
1/4 tsp paprika
1/4 tsp garlic salt

Method:

Preheat oven to 250

Wash & tear kale into bite sized pieces, coat with 1 tbsp grapeseed oil. Lightly salt.

Place on baking sheet & bake for 20 minutes or until a 50/50 wilted/crispy texture is achieved.

While baking combine chickpeas and all ingredients but lemon juice in bowl, fry on stovetop on medium heat until hot, mildly crunchy and brown.

Combine chickpea mixture with kale, coat with lemon juice & serve.

Serves 2

 

Click HERE for 14 awesome things you should know about Kale.

Vegan Kale Pasta Salad

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I’m sure if you are vegetarian or vegan or Pescatarian or whatever you are you will find yourself surrounded by meat eaters often.

Last week on a family trip to Montana I was inspired to make a pasta salad dish as I couldn’t eat the one that looked relatively delicious in front of me.

My pasta salad is similar to my potato salad in that I try to ensure I use as many fresh vegetables from my garden or my CSA to incorporate a diet with a great balance of vitamins and minerals.

It’s is a simple recipe and keeps for 3 to 5 days in the fridge.

Ingredients:

2 cups brown rice pasta
One cup veganaise
2 tablespoons apple cider vinegar
1 tablespoon red wine vinegar
Heaping tablespoon Dijon mustard
Two cloves garlic
Quarter teaspoon salt
Quarter teaspoon pepper
1 teaspoon water
Quarter teaspoon nutritionally yeast
Two carrots grated
One handful kale chiffonade
Three green onions diced

Method:

Boil pasta for 15 to 20 minutes or until tender. Rinse under cold water in colander and leave to cool.

Rinse and prepare carrots, kale, and green onions. Place in large bowl.

In separate vessel, combine all remaining ingredients and blend. I like to use a hand blender for all dressings it is quite easy for cleanup and works well with smaller batches.

Place all ingredients in large bowl with veggies and mix well until evenly coated with dressing.

Place in refrigerator and allow to sit for 30 to 60 minutes.

Serves four.

 

If you’re following the 30 day Transformer challenge, here’s day 27!

Inflammatory foods & speed healing for an active summer

Happy Monday everyone!!

 

The weather is so much nicer out now and this means (hopefully) that you are all out getting some sunshine and exercise. With movement comes fitness and inevitably, injury. Here are some foods to consume/avoid should you become injured or suffer from chronic pain. Get lots of rest and see a doctor if any pain persists longer than a week or two.

 

Do your best to minimize inflammation in your body for a speedy recovery. As a general rule avoid the “Three P’s” Processed, packaged or prepared foods. If that’s all you remember, you’re ahead of the pack.

 

Inflammatory foods to avoid/speed up healing:

 

Hydrogenated / trans fats – margarine, shortening, lard (foods like cookies/pies/buns that are made with them)

 

Meat & poultry – avoid while injured, seek out lean & clean proteins like fish, beans and legumes.

 

Fried foods

 

White sugar, pop, juices

 

Synthetic sweeteners – Splenda/aspartame

 

Additives – sulfites/benzoates and colourings like F/D/C #100 etc…

 

Dairy

 

Wheat

 

Alcohol

 

Nightshades – tomato, potato, eggplant, peppers (their alkaloid levels increase inflammation)

 

 

Eat lots of:

 

Blueberries

Grapes

Apples

Cayenne Pepper

Turmeric

Celery

Cherries

Dark green veggies (kale/spinach/broccoli)

Drink lots of water

Raw Olive Oil

Almonds – raw

Organic soy beans

Fennel

Fish/Omega 3’s

Hemp hearts/seeds