Showing posts with label vegan. Show all posts
Showing posts with label vegan. Show all posts

Monday, September 15, 2014

Savoury Autumn Pita Pockets


Scott asked for something that was vegetarian and could be eaten in a pita pocket.  Why?  Because it would be easy to heat up and assemble on a weeknight.  Sounds reasonable...

There are so many variations to this dish, the possibilities are endless.  You could eat it without the pita pocket as a warm potato salad (very yummy), you could add white beans, you could add strips of sirloin steak, you could even leave out the squash and potatoes and eat the zucchini and chard as a side to any meaty or eggy dish.  If you don't have swiss chard, you could use kale, spinach, or beet greens.  If you can't find delicata squash (they really are great), you could use butternut instead.

You can use any kind of pita pockets you want for this, but I used Happy Camel spinach and herb pitas that I got at the farmer's market.  I will admit, this makes a huge batch.  For some reason, I got the most ginormous bunch of swiss chard for $3.  It was so large, that I used mostly the stalks and only some of the leaves.  However, if you get a reasonably sized bunch (no more than 10 stalks), you might want to just make a half a batch.

This recipe makes about 8 large pita pockets.


Ingredients:

3 Tbsp extra virgin olive oil (divided)
1 pound baby potatoes, chopped into cubes
2 - 3 small delicata squash (or butternut), seeded and chopped into cubes (skin on)

1/8 tsp red pepper flakes
1 onion, chopped
2 medium zucchini, chopped into cubes
2 cloves garlic, minced
1 Tbsp Italian seasoning
1 bunch swiss chard (see note above), chopped finely
2 tsp honey (or agave syrup for a vegan option)
2 Tbsp balsamic vinegar
salt, pepper

Directions:

1. Preheat the oven to 450 degrees Fahrenheit.

2. Toss cubed potatoes with 1 Tbsp oil.  Spread into even layer on parchment-lined baking sheet and sprinkle with salt.  Do the same thing for the squash.

3. Bake the potatoes and squash in the oven for about 18-20 minutes, turning once halfway through cooking.  They should be tender and lightly browned when they are done.

4. In the meantime, in a large skillet, sauté the oil, red pepper flakes, and onion until soft, about 5 minutes.

5. Add the garlic, Italian seasoning, and zucchini and sauté until tender, about 10 minutes.

6. Add the chard stems and cook until tender, about 5 minutes.

7. Add the shredded chard leaves and cook until wilted, about 3 minutes.

8. Add the honey and vinegar and reduce, about 1 - 2 minutes.


9. Remove from the heat and toss with the potatoes and squash. You can top with fresh basil, if you want.  Enjoy!


Shopping Tips:

1. Delicata squash look kind of like small footballs.  They are a light yellow/orange colour with green stripes.  Sometimes they are in the organic section.  Like I stated above, if you can't find them, you can use butternut squash.

2. Swiss chard is sometimes called rainbow chard or just chard.  It might have red, yellow, or white stalks.  It all tastes the same.  As stated above, you can always use kale, spinach, or beet greens instead.

3. If you can't find Italian seasoning, although it is pretty common in the spice section, use a combination of dried oregano/thyme/basil.


Monday, July 28, 2014

Zucchini Cakes with Lemon Dill Sauce


Well, after a great week out at the lake visiting with family and playing with my nieces, it's time to get serious and back to healthy eating.  As you can see from the photo above, the pickings at the grocery store on a Sunday night were pretty slim, but beggars can't be choosers, right?  These zucchini bites are full of flavour and make a great appetizer or light meal. If desired, serve them in lettuce cups with raw carrot and cucumber on top.  The lemon dill sauce can also be used as a salad dressing. We made these with the perogy bites and ate both for dinner.
Makes about 10 cakes.

Ingredients:

Zucchini Cakes:
3 zucchini, shredded
3/4 cup minute oats
2 cloves garlic, minced
1/2 cup fresh dill, chopped
1/4 cup fresh basil, chopped
1/4 cup pine nuts
1/2 onion, finely chopped
3/4 tsp dried Italian seasoning
2 Tbsp ground flax or chia seeds
1  egg, whisked
salt, pepper

1 Tbsp coconut oil

Lemon Dill Sauce
1 cup raw, unsalted cashews, soaked in water for 4 - 12 hours
1/2 cup water
zest and juice of one lemon
2 Tbsp fresh dill
1 Tbsp white wine vinegar
1 Tbsp extra virgin olive oil
1/2 tsp onion powder
1 - 2 cloves garlic
salt, pepper

Directions:

1. Toss the shredded zucchini in 1/2 tsp salt and let drain for about 30 minutes.  After 30 minutes, place zucchini on a couple of paper towels and wring out the excess moisture.


2. Preheat the oven to 425 degrees Fahrenheit.  Coat a baking tray with a thin layer of coconut oil.  Mix all the zucchini cake ingredients together.  Let chill in the fridge for at least 30 minutes.  

3. Using the lid of a narrow canning jar, pack the mixture into the lid to form small cakes.  Slide the cakes out of the lid and onto the baking tray.  Melt the remaining coconut oil and brush a thin coat on the top of each cake.  You could also put a sheet of parchment paper on the baking tray, which I would do next time.


4. Bake for about 25 minutes until golden brown.

5. Meanwhile, make the Lemon Dill Sauce by combining all the ingredients together in a small bullet-type blender, adding extra water bit by bit until desired consistency is reached.

6. When the zucchini cakes are baked, allow them to cool for a few minutes.  Then, serve them on top of the lettuce cups, if using.  Top with the Lemon Dill Sauce, carrots, and cucumbers. Enjoy!



Shopping Tip:
1. Don't go to the grocery store on Sunday night like I did!

Monday, July 14, 2014

Frozen Chocolate Almond Banana Bites


I'm in the middle of a really intense art class for my Masters degree right now and have been creating "art" for about 14 hours a day, so this week I'm going to share with you a really easy yet delicious recipe I have slightly adapted from Angela Liddon's She Glows cookbook.  This treat is perfect for hot summer nights when you are craving ice cream but don't want all the sugar.  There are just a few ingredients, and they are easy to put together.  If you've ever had frozen chocolate covered bananas at the fair (or Folk Fest), you will love these.  You will notice in the picture that I added raw cacao nibs to mine, but I don't think it is necessary.  You could try adding shredded coconut, though.

Serves: that depends on how much will power you have! (Makes about 24 pieces)

Ingredients:

2 large bananas, peeled and sliced into 24 thick rounds
3 Tbsp natural peanut, almond, or other nut butter (my favourite is Mystery Butter, which is a combination of cashew butter and almond butter - not such a mystery...)
1 tsp coconut oil
2 oz 70% chocolate
24 roasted almonds

Directions:

1. Cover a baking sheet with parchment paper, and place the 24 banana rounds on the paper.

2. Top each piece of banana with 1/2 tsp of nut butter.  Place one whole roasted almond into the nut butter, on top of the banana round.

3. Cover with plastic wrap and place in the freezer for at least 30 minutes.

4.  In a small saucepan over a very low heat, melt the coconut oil and chocolate together.

5. Using a teaspoon, drizzle the melted chocolate over the frozen banana-almond pieces.

6. If you want, stick a toothpick (unflavoured!) into each piece.  Cover with plastic wrap again, and place back in the freezer for 15 - 30 minutes to firm up.  Once the pieces are frozen, you can either eat them or transfer them to a freezer bag to store for longer.  If you store them longer, partially thaw them at room temperature for a few minutes before eating them.  Enjoy!


Shopping Tips:

1. Many different kinds of nut butter can be found in the natural foods section of any major grocery store.

2. You can buy roasted almonds, or bake them at 350 degrees Fahrenheit for 5 - 7 minutes to make your own.

Monday, July 7, 2014

Dairy-Free Cucumber Dill Salad Dressing


I think I've mentioned before that salads are not one of my favourite meals.  I always feel like they are too light and leave me with an uncomfortable feeling in my stomach if I just eat a bunch of raw vegetables.  However, in the summer when everything is fresh and the weather is hot, I don't always like to cook, and salads are a great, quick meal.  I've found that if I include ingredients with substance (like gains, beans, nuts, etc.) and add a hearty homemade dressing, salads can be a satisfying meal that do not leave me with gut rot.

This dressing will make 3 - 4 large salads.

Ingredients:


2 Tbsp raw cashews, soaked for at least 4 hours
1/4 small ripe avocado
2 Tbsp extra virgin olive oil
1 Tbsp lemon juice
1 Tbsp white wine vinegar
1/2 tsp salt
4 Tbsp fresh dill
6" of cucumber, chopped
1-2 cloves garlic
black pepper

Directions:

1. Blend all ingredients in a bullet-type blender or small food processor until creamy and combined.  If needed, add a bit of water to make the dressing thinner.

I served this dressing on a salad of baby romaine lettuce, cucumber, cocktail tomatoes, cooked and cooled quinoa, hemp hearts, basil, and toasted almonds.  Enjoy!


Shopping Tips:

1. Buy avocados at least two days before you need them.  Let them ripen on the counter until they are a bit soft, and then put them in the fridge until you need them.

2. This dressing will keep in the fridge for about 3 days.

Monday, May 19, 2014

Crunchy Baked Strawberry and Rhubarb Oatmeal


This recipe is adapted from one in Vegetarian Everyday by David Frenkiel and Luise Vindahl.  I call for this to be prepared the night before, in fact, the first time I made it, I took it to a breakfast potluck at work.  But, in a real pinch, it can be made the morning of.  It definitely benefits from sitting, though.  It can also easily be made vegan if you substitute almond milk and a flax or chia egg*.  If you use gluten-free oats, it is also a filling gluten-free breakfast.  One more option: If you pair it with ice cream, you can eat it for dessert!

Serves 4 - 6.


Ingredients:

2 stalks rhubarb, sliced
2 cups fresh strawberries, sliced
2 cups quick cooking oats
1 tsp baking powder
3/4 tsp sea salt
1/2 tsp ground ginger
1/4 tsp cinnamon
2 large eggs
21/4 cups milk
1 tsp pure vanilla extract
1/3 to 1/2 cup pure maple syrup, depending on your preference
1 Tbsp coconut oil, melted
1/2 cup hazelnuts
1/2 cup almonds
1/2 cup flaked coconut, pieces as large as you can find (I use dehydrated flakes)

Directions:

The night before you want to eat this...

1. Place the almonds and hazelnuts on a baking sheet and bake for 5 - 7 minutes. Chop to large chunks.

2. Place the sliced rhubarb and strawberries in a large round baking dish.


3. In a bowl, combine the oats, baking powder, salt, ginger, and cinnamon.  Spread on top of the fruit.


4. In the same, now empty bowl, combine the eggs, milk, and vanilla.  Pour on top of the oats, making sure everything is soaked.  Cover and refrigerate.

5. In the morning, preheat oven to 375 degrees Fahrenheit.

6. Combine the coconut oil, nuts, and maple syrup.  Spread on top of the oats.


7. Bake oatmeal for 40 - 50 minutes.  Let sit for about 5 minutes before serving.  Serve with yogurt, if you wish.  Enjoy!


*Vegan Egg:

For an egg alternative with no sacrificing in taste, combine 2 Tbsp chia seeds or ground flax seeds with 1/3 cup of water.  Let sit for 15 minutes.  This will replace the two eggs in the recipe.
UA-45633129-1