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.

 

No peanut satay 

I drummed this recipe up while I was wondering what to do for yet ANOTHER dinner salad. In our house, most of the time but definitely during prep season our last meal of the day is a salad. We harness the most beneficial nutrients of all of the raw vegetable ingredients simply by not cooking them at all.

Flavours are crisp, clean and robust every time.

For this particular salad I was craving something a little Thai but didn’t want to use peanut butter as I have that as a staple at least a couple of times per day. I also wanted to avoid peanut butter so that this recipe could be accessed by folks who may have moderate to severe nut allergies.

The flavours at the end of the day are not 100% Thai Peanut sauce (obviously) but are a great second runner up in my books.

The bowl itself contained snap peas, spiralized zucchini noodles, red peppers and mushrooms. Macro-nutrient wise dinner was still on point for prep.

Ingredients: 

1 tablespoon Mugi miso

3 tablespoons Sun Butter

1/4 – 1/2 teaspoon  hot pepper oil (this stuff is HOT so choose your own adventure)

3 tbsp hot water – add as needed to create smooth consistency

2 cloves raw garlic

1/4 tablespoon coconut manna / coconut butter

Method: 

Place all ingredients in wide mouth mason jar & blend with hand blender.

If you do not own a hand blender then simply ensure that you utilize a garlic press or dice the hell out of your garlic to ensure it’s all mixed up nicely.

I topped a great hot salad which included some new lightly seasoned Tofurky for a vegan protein option.

Nutritional Info: 

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 317
% Daily Value *
Total Fat 8 g 12 %
Saturated Fat 1 g 7 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 332 mg 14 %
Potassium 635 mg 18 %
Total Carbohydrate 54 g 18 %
Dietary Fiber 5 g 20 %
Sugars 3 g
Protein 13 g 25 %
Vitamin A 1 %
Vitamin C 80 %
Calcium 28 %
Iron 18 %
* 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.

 

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.

 

 

Vegan chocolate cream pie – HOLIDAY SERIES

 

  

Oh what are the holidays or special family dinners without dessert? I tried my hand at a no-bake pie this winter and it turned out magically.

No ovens, small mess to clean up and a delicious result.

Best of all? No crappy processed ingredients.
Ingredients: 

Crust: 

2 -2.5 cups CREAMY CHEWY dates. If they are not creamy/chewy/soft – you must soak!

 

1 cup walnuts

1 cup crumbled honey wafers

4 tbsp cacao powder

1/8 cup melted Earth Balance

Salt to taste

1/4 cup warm water set aside

Filling: 

2 cups cashews, unsalted, raw. Soak if you wish.

3/4 cup scented coconut oil

2 cans light coconut milk

2 cups melted carob chips

1/2 cup liquid sweetener ie: stevia/agave

Juice of 1 large lemon

Salt to taste

Other: 

Pecan halves to decorate

Method: 

Process dates, walnuts and wafers from crust ingredients. Once mixed add remainder of ingredients and pulse. *TIP*: Add drops of warm water to mixture if it is not blending well. Should resemble a play-doh “ish” ball when fully mixed.

You should now have a loose ball of “dough” to line a pie plate with. Ensure you come up the sides of the pie plate like an authentic thick crust so that your filling is held in nicely! Place in fridge to chill.

In blender place all filling ingredients and mix for a couple of minutes or until smooth.

Pour into pie filling, top with pecan halves.

If you have less time, place the pie in the freezer for a couple of hours. If you’re not in a rush, refrigerate for at least 4-6 hours.

I left mine in over night to really set up.

You’ll only need to pop this out of the fridge for about 2 minutes to be able to cut into slices.

I served mine with a scoop of Peanut Butter and Banana Nice Cream and Coconut Whip!

 

 

 

Coconut Date Poppers

This is a quick 2 minute recipe to curb that sweet tooth attack and add a few vitamins, minerals and protein in one bite!

Medjool are the sweetest/softest dates you can use…the rest will pale in comparison and be far less buttery.

Make sure you’re working with room temperature dates or allow them to sit out for an hour or so before you put this recipe together to maximize buttery-ness.

Ingredients: 

1 small/medium sized medjool date, pitted

.5 tsp shredded coconut

1/4 tsp lemon juice (fresh)

.1 tsp coconut oil melted

Method: 

Split your date(s) in half but not all the way through. Remove pits.

Add coconut and top with a tiny bit of coconut oil and top with lemon juice.

Repeat for as many poppers as you can handle/fit your diet plan.

Note: I used small/medium dates to come up with the nutritional information below. The extra large californial medjools will blow this out of the water by double.

Great to take on the road as well.

Nutritional Info: 

Total Calories: 93

Fat: 1.5 g

Carbs: 22.4 g

Protein: .7 g

225 g of Potassium & 36 G of Vitamin C!

Watermelon salad

image

I threw this recipe together in a matter of minutes armed with the challenge to continue eating six to seven 2-300 calorie meals per day in preparation for a fitness competition. Somehow, I forgot to take a snapshot…so I had some fun with this classic guy.

This recipe  is a compilation of all remnants from my fridge and I hope you enjoy it!

Ingredients: 

J100 g fresh Watermelon

100 g chopped Avocado

85 grams extra  firm Tofu chopped – toast this in a pan or leave raw ( I left raw in this recipe)

Optional – 15g crumbled Boursin garlic cheese

30g toasted pumpkin seeds

.5 tbsp Mint leaves chopped

1/2 tsp balsamic vinegar

Method: 

On stove-top lightly toast pumpkin seeds until browned.

Chop all ingredients and layer watermelon, avocado and tofu. Top with remaining ingredients and serve.

Warning – works out FAR better if you layer rather than try to toss everything – I tried both ways and layering is definitely the way to go for flavour and presentation.

Nutritional Info: 

537 Calories

41.2 gms fat

23.9 carbs

23.9 Protein

Quick protein rich parfait – Vegan

The biggest gripe I have about eating during the week is that I hate feeling as though I have no time to eat something delicious. Smoothies work but they’re not so fun day in and day out.

I got my hands on some cultured almond milk yogurt and whipped up this delicious 5 minute breakfast this morning.

Ingredients: 

1 large banana sliced

1/2 cup raspberries

1/2 cup black berries

1/4 cup cashew nuts, crushed

1/3 cup hemp hearts

1 cup almond milk, dairy free yogurt

Drizzling of agave nectar

Method: 

Layer fruit and yogurt. Top with nuts, seeds and agave nectar. Maybe even a dash of cinnamon.

Serves two.

Here’s a tip: If you need to run out the door, stack it all in a mason jar and eat it at work or after a workout.

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.

Garlic-y Sauerkraut

Crocks are a delight

Crocks are a delight

 

Another recipe to address eating in-season. Cabbage, carrots, garlic and some spices are all you need to start playing with fermentation! Luckily if you’re North of the 49th, these ingredients are available to you at any time.

You may NOT have a crock but do not fear, if you have some glass vessels you can start out fermenting in smaller batches to see how much you enjoy it and how much you will be consuming before you put out the cash for a crock.

Please do not use metal or plastic – ever.

My suggestion is to check second hand shops and online bargains like Kijiji or Craigslist instead of buying new. This way you can up-cycle and save cash.

This is a larger batch recipe, halve or quarter depending on your brewing vessel. Note: your cabbage volume will decrease by about half by the time you’re ready to ferment.

Ingredients: 

3 heads cabbage

5 large carrots

6 large cloves garlic

2 tbsp celery seed

1/4 cup vinegar (if needed)

1/4 cup water (if needed)

1/4 cup salt (or to taste)

 

Method: 

Slice up veggies thinly as shown below.

In-season goodness

In-season goodness

Next, start massaging your salt (slowly) into the veggies to pull the water out of the cabbage and carrots. This will take some time if you do not have some sort of a tamper to do this for you. Squeeze and squeeze and squeeze until you start to see a lot of water appearing.

Taste a little bit of the mixture to see how salty it is while you are adding salt slowly. Remember, your fermentation process will not remove all salt SO if you over salt, add more veggies.

Wet & ready

Wet & ready

You should start to notice that when you push down on the veggies your water starts to come up over the top of them. This is great. You will need to keep the ferment covered in water for the duration of its souring.

You will need to add some water/vinegar mixture to add more water if you cannot draw enough from your vegetables.

Secret ingredient

Secret ingredient

My secret ingredient is celery seed. I add this at the very end and stir throughout the mixture.

Once your mix is covered with liquid, place a loose towel over the opening of your vessel to allow air to access your new batch of ferment. I like to secure this with an elastic band.

You will need to check on this daily to ensure mold does not appear. Unlike Kombucha, you can scrape mold off of the top of a kraut ferment. Like Kombucha, the length of fermentation is all up to your own personal taste AND the time of year.

The warmer your kitchen the quicker your ferment. Taste in about 2-3 days to see your progress. Allow the ferment to continue until you have the desired level of sourness you like. After this, place a lid on your kraut and refrigerate to stop the fermentation process. Hit up my Kombucha post for fermenting tips.

Remember, you can start to make ferments your own. Add nettle for food medicine, hot peppers for spicy kraut, use purple cabbage for more colour or just stay straight up plain with green cabbage.

Your kraut is resting nicely and soon you will be able to use this delicious food to balance your gut, clear your skin and bring shine to your hair!

Sleeping & souring

Sleeping & souring