Archives for category: vegan

Agua FrescaThis recipe is great with watermelon, but can be made with any fruit that is soft enough to puree. Examples include canteloupe, strawberry, pineapple, or mango.

Ingredients:

5-6 cups scooped watermelon (or other fruit)
2 cups cold water
enough agave syrup or sugar to taste

Directions:

Puree watermelon in a blender or food processor and pour through a fine sieve to eliminate the pulp. In a pitcher, mix strained fruit puree with water and sweeten with agave or sugar to taste. Makes about 2 liters of watermelon agua fresca (about 8 servings).

Nutrition (made with 1/4 cup sugar (whole recipe); per serving):

  • Calories: 60
  • Carbs: 15 g

This recipe uses two of the main fall harvests available at your local farmer’s market. Squash is rich in vitamin A and apples add a pleasant sweet flavour to this blended soup.

Ingredients:

2 tbsp olive or canola oil

1 onion, peeled and chopped

2 cloves garlic, crushed

2 carrots, peeled and diced

1 butternut squash, peeled, seeded, and diced (about 6 cups)

2 apples, cored and chopped (pears work nicely here as well)

6 cups vegetable stock (or enough to cover the vegetables)

salt and pepper to taste

Directions:

Heat the oil in a soup pot over medium heat. Add the onions and garlic and cook until the onions are soft (about 3 minutes) add the carrots and squash and cook until the vegetables start to brown. Add the vegetable stock and apples. Simmer on low heat until the squash and carrots are soft (about 30 minutes). Add salt and pepper. Purée in a food processor or with a hand blender. With a hand blender, you can purée while it is still hot. In a blender or food processor, wait until the soup has cooled slightly, blend, then reheat to serve. Makes about 12 cups (3 litres).

Nutrition (per 1 cup serving, or 1/12 of the recipe):

  • Calories: 123
  • Carbs: 19 g
  • Protein: 4 g
  • Fat: 4 g
  • Fibre: 3 g
  • Vitamin A: 58% DV
  • Folate: 7% DV

 

It’s pumpkin season! Pumpkin is an excellent source of beta-carotene.  These tasty muffins are dairy- and egg-free, but if you would prefer a recipe that uses eggs, click here.

Ingredients:

1 1/2 cups whole wheat flour

1 tsp baking soda

2 tsp baking powder

2 tsp cinnamon

1 tsp ground ginger

1/4 tsp allspice

1/4 tsp nutmeg

1/4 tsp salt

1 cup milk (or alternative such as soy or almond milk)

1 tbsp chia seeds

1 tbsp ground flax

1/2 cup brown sugar

1/4 cup honey, agave syrup or maple syrup

1 cup pumpkin puree

1/4 cup vegetable oil

1 tsp vanilla

1/2 cup cooked quinoa

Directions:

Preheat the oven to 350ºF and grease a muffin tin (or line with paper cups). In a medium-sized bowl, mix the chia seeds, flax seeds and milk. Let stand 3-5 minutes.

Meanwhile,  in a large bowl, mix the flour, baking soda, baking powder, spices and salt.When the chia mixture has started to gel, add the brown sugar, honey, pumpkin puree, oil, and vanilla and mix well. Stir in the quinoa and add the wet mixture to the dry. Stir ingredients together just until moistened (do not over-stir, or the muffins will be tough).

Spoon the batter evenly into the muffin cups. Bake in the centre of the preheated oven until golden brown and a toothpick inserted in the centre of the muffins comes out clean (about 18-20 minutes). Makes 12 muffins.

Nutrition (per one muffin made with almond milk):

  • Calories: 174
  • Carbs: 29 g
  • Protein: 3 g
  • Fat: 6 g
  • Fibre: 3.2 g

 

You may be able to find crackers similar to these at your local gourmet grocery store (for about $7/box). However, I discovered not too long ago that they are very easy to make at home. This is just a basic recipe, so feel free to be creative with your choice of nuts, seeds and fruit (the crackers pictured are made with figs and pumpkin seeds).

Ingredients:

2 cups whole wheat flour

1/4 cup brown sugar

1 tsp salt

2 tsp baking soda

2 tbsp flax seeds

2 tbsp sesame seeds

3/4 cup seeds and/or nuts (I used pumpkin and sunflower seeds)

3/4  cup dried fruit (I used chopped figs and cranberries)

2 cups of milk (or milk alternative such as almond milk)

1/4 cup molasses

Directions:

Mix the dry ingredients together in a medium-sized bowl. In a separate container, stir together the milk and molasses. Pour the wet ingredients into the dry  and stir just until moistened. Turn the batter into a greased loaf pan (or two very small loaf pans). Bake at 350°F for about 45 minutes, or until a toothpick inserted into the center comes out clean. Remove from the pans and let cool to room temperature on a cooling rack. Wrap the loaf in plastic wrap, or place in a sealed container and refrigerate overnight (you can skip this step, but it will make slicing the crackers much more difficult).

The next day, preheat the oven to 250ºF and slice the loaf thinly (ideally about 3-4 mm) using a sharp knife. Lay the slices on a cookie sheet and bake until crisp (about 30-40 minutes). Cool and store in a sealed container up to 3 weeks. Makes about 100 crackers, depending on the size of your loaf pan and how thinly you slice them.

Nutrition (per 4 crackers, if 100 are made):

  • Calories: 100
  • Carbs: 15.4 g
  • Protein: 3.4 g
  • Fat: 3.2 g
  • Fibre: 1.8 g
  • Magnesium: 49 mg (12% DV)
  • Iron: 1 mg (7% DV)

Use this flavourful dressing on shredded cabbage to create and Asian slaw, or simply toss with your favourite salad.

Ingredients:

2 tbsp whole grain mustard

2 tbsp apple cider or white wine vinegar

3 tbsp olive oil

1 tbsp sesame oil

Salt and pepper to taste

Directions:

Whisk all ingredients together in a small bowl or shake in a plastic squeeze bottle or jar. Makes 1/2 cup of dressing.

Nutrition (per 1 tbsp):

  • Calories: 65
  • Carbs: 0.2 g
  • Protein: 0 g
  • Fat: 7 g

 

These cookies are high in fibre and are a source of protein, so you can feel a little less guilty about eating them.  For a gluten-free version, replace the oats with extra quinoa or another grain of your choice. (This recipe was adapted from: http://kazualkreative.com/).

Ingredients:

2 cups cooked quinoa (2/3 cups dry cooked with 1 1/3 cups water–for instructions, click here)

1 cup rolled oats

3/4 cups natural, salted peanut butter

1/3 cup honey

1/2 cup dry shredded unsweetened coconut

1/2 cup chocolate chips

Directions:

Preheat the oven to 325˚F (170˚C). Mix all ingredients together in a bowl (I find it works best to mix all ingredients but the chocolate together while the quinoa is still warm). Form into cookies, flatten, and place on a parchment paper-lined cookie sheet. Bake for 30 minutes (or until golden brown). Makes 24 cookies. Store in the fridge or freezer.

Nutrition (per 1 cookie):

  • Calories: 103
  • Carbs: 10 g
  • Protein: 3 g
  • Fat: 6 g
  • Fibre: 1.5 g

Ingredients:

1 cup milk (or alternative such as soy, almond, hemp)

1/4 cup plain yogurt (or alternative such as soy or coconut milk yogurt)

1/2  banana (fresh or frozen)

1/2 cup mango (fresh or frozen)

4 almonds

2 dates or 1 dried fig

2 cardamom pods or 1/4 tsp ground cardamom

optional: pinch of cinnamon

Directions:

Puree all ingredients in a blender. Serves 1.

If you have never tasted miso gravy, I suggest you give it a try. This version is low in fat and the addition of nutritional yeast makes it rich in B-vitamins, which are important for metabolism and energy production.

Fries:

4 Yukon Gold potatoes, scrubbed and cut into wedges

2 tsp olive oil

1 tsp sesame oil

1/2 tsp turmeric (optional)

1 tbsp sesame seeds

Ground black pepper

Miso Gravy:

3 tbsp miso paste (check the ingredients if you are gluten intolerant)

1  cup water

1 clove garlic, crushed

1 tsp oil

2 tbsp nutritional yeast flakes (optional: this gives at a “cheesy” flavour)

1 tbsp cornstarch or arrowroot powder

Directions:

Mix the turmeric and oils together in a small bowl.  Place the potato wedges in a large bowl. Add oil/turmeric mixture, sesame seeds, and  pepper. Stir to coat the potatoes. Alternatively, you can place all of the ingredients in a container with a tightly fitting lid and shake to coat the potatoes. Spread the potatoes in a single layer on a baking sheet. Bake at 400°F (200°C) until they are golden brown and feel soft when pierced with a fork (about 30-40 minutes). Turn over half way through baking. Makes 4 servings.

While the potatoes are cooking, prepare the miso gravy. Dissolve the miso paste in the water. In a small saucepan over medium heat, cook the garlic in the oil for about 2 minutes. Add the miso mixture and whisk in the nutritional yeast and cornstarch or arrowroot powder. Bring to a boil, then reduce heat to low and simmer until the gravy has thickened. Serve warm.

Nutrition (per serving, without gravy):

  • Calories: 144
  • Carbs: 27 g
  • Protein: 3 g
  • Fat: 3 g
  • Fibre: 5 g

1/4 recipe of miso gravy (with nutritional yeast) provides 43 calories; 100% DV of B1, B2 and B3; 81% DV of B12; 15% DV of folate. (DV= recommended daily value)

This might be my favourite cereal. It is high in fibre, calcium and omega-3s, and is a source of iron. As well, it is very low in sodium, which is something that can’t be said for most breakfast cereals.

Ingredients:

1/2 cup roasted buckwheat groats

6 tbsp chia seeds

3 tbsp hemp seed hearts

1/4 cup dried fruit (such as raisins, cranberries, chopped dates or apricots)

2 tbsp coconut flakes

1/2 tsp cinnamon

Directions:

Mix all ingredients together and store in an airtight container in the fridge. Makes 1 1/3 cups dry mix.

To prepare the cereal: add 2/3 cup milk (any type) to 1/3 cup cereal mix. Let stand 10 minutes, stirring once or twice (the chia seeds will create a gel-like consistency). Sweeten to taste. Serve with fresh fruit such as berries or sliced banana if desired. You can also prepare it the night before (keep covered in the fridge).

Nutrition: one serving (1/3 cup cereal mixture, made with raisins, without milk)

  • Calories: 250
  • Carbs: 30 g
  • Protein: 9 g
  • Fat: 12 g
  • Fibre: 9 g
  • Iron: 1.25 mg (9% DV*)
  • Calcium: 115 mg (12% DV)
  • Sodium: 8 mg

*DV= Daily Value

Today I experimented with a muffin recipe by replacing the eggs and part of the oil with a chia/flaxseed mixture. This reduces the fat, makes them vegan-friendly, and adds some fibre and omega-3s. I was very happy with the result! Here is the recipe:

Crumble (optional):

1/4 c all-purpose flour

1/4 c lightly packed brown sugar

1 tsp ground cinnamon

2 tsp chilled salted butter, or vegetable oil

Muffins:

2 cups whole-wheat flour

1 tbsp baking powder

1 tsp baking soda

1/2 tsp ground cinnamon

pinch of salt

3/4 cup water

1 tbsp chia seeds

1 tbsp ground flax meal

1 cup milk (can be substituted with soy or almond milk)

½ c lightly packed brown sugar

1/4 cup vegetable oil or melted butter

½ cup fresh or frozen raspberries and/or blueberries

Directions:

1. Preheat the oven to 350ºF (180ºC). Line a muffin tin with paper cups.

2. Mix the water, chia seeds, and ground flax in a small bowl and stir. Set aside. (The mixture should develop  a gel-like consistency after about 5 minutes. If not, stir once more and let stand a couple more minutes.)

3. For the crumble, stir ¼ cup of flour with sugar and cinnamon. Work in butter or oil until crumbly. Set aside.

4. For muffins, whisk the whole-wheat flour with baking powder, baking soda, cinnamon and salt in a bowl.  In a separate bowl, mix the chia mixture, milk, sugar and oil. Pour over flour mixture and stir just until the ingredients are moistened (the mixture will be lumpy). Fold in the berries (one or two stirs).

3. Spoon batter into muffin cups then evenly sprinkle with crumble. Bake in the centre of the preheated oven until golden brown anda toothpick inserted in the centre of the muffins comes out clean (about 20-25 minutes). Makes 12 muffins.

Nutrition info: 1 muffin (made with skim milk)

  • Calories: 195 
  • Carbs: 31 g
  • Protein: 4.3 g
  • Fat: 6 g 
  • Fibre: 2.7 g