Whole Food Recipes

Roasted Red Pepper Soup

2012-02-07T18:13:00.000-08:00

Unbelievably dairy-free and no stock required!

Ingredients

10 (approx.) red bell peppers, roasted
2 tablespoons of olive oil or coconut oil
2 cups chopped onions (ex. 2 medium onions)
2 garlic cloves peeled and left whole
1 tsp chili pepper flakes
1 tsp sea salt
Coconut milk, 400 ml can
2 cups water

Directions

1. In a Dutch oven or soup pot, heat oil on medium heat.

2. Add onions, salt, chili flakes, and garlic. Sauté on medium heat for 15 minutes or until onions are soft and translucent.

3. Add roasted red peppers (drained if from a can/jar), coconut milk, and water.

4. Bring mixture to a boil.

5. Remove the soup from the heat and puree it.

6. Garnish with drizzled molasses, cashews, and a sprig of green, ex. Basil.

Sprouted Oat & Aduki Bean Salad

2010-04-27T15:21:00.000-07:00

Here is another sprouted salad - great for Spring.

Salad:

3/4 cup oat groats or other grain, sprouted for 2-3 days

1/4 cup aduki beans or other legume, sprouted for 2-3 days

2 carrots, shredded

1/2 a red onion, thinly diced

1/4 cup fresh sage or other herb, finely chopped

1/2 cup sunflower seeds, slightly toasted

Dressing:

2 Tbsp. cold-pressed, unrefined, extra virgin olive oil

2 Tbsp. flax seed oil

1/4 cup freshly squeezed lemon juice

2 Tbsp. Dijon mustard

1/2 tsp. each of dried basil and sea salt

1/8 - 1/4 tsp. cayenne

Directions:

In a sauce pan, bring a little water to boil and cook the red onion just a little if you want to take away some of its bite (optional). Pour off the water. In cooler weather, add the rest of the salad ingredients to the warm pan and cover with a lid so that the salad is slightly warm, but still raw (optional).

Whisk the dressing ingredients in a glass measuring cup or jar. Pour dressing over salad and serve immediately.

Adapted from Slice by Barb Davies & Jennifer Rallison.

Curried Lentil & Butternut Squash Salad

2010-04-03T15:55:00.001-07:00

Winter Meets Spring!

As the days get warmer, yet they are still cool in the mornings and evenings, I crave a heavier salad that combines a grain, legume or root vegetable with lighter vegetables. I intended to cook the lentils in this salad and I soaked them to shorten their cooking time, but I kept putting off making the salad until I had sprouts a few days old, making it all the more "Springy" to match the warm days we just had.

1 butternut squash, peeled and cut into 1 inch cubes

1 red onion, diced

2 Tbsp. extra virgin coconut oil

2 tsp. curry powder

A pinch each of sea salt and freshly ground pepper

1/2 cup chopped walnuts

3/4 cup french lentils, sprouted or cooked with vegetable stock

3 Tbsp. cold pressed, unrefined olive oil

2 Tbsp. freshly squeezed lemon or lime juice

1 Tbsp. toasted sesame oil

1/2 tsp. sea salt

1/4 tsp. freshly ground pepper

1/2 cup fresh parsley, chopped

Toss the squash and onions with coconut oil and the pinch of salt and pepper in a shallow baking dish. Bake 15 minutes at 425 or until squash is almost tender. Add walnuts and return to oven for 10 more minutes or until squash is tender.

Meanwhile, whisk together the olive and sesame oils, citrus juice, salt, and pepper in a glass measuring cup or jar.

Combine the lentils, squash mixture, parsley and toss with dressing. Enjoy!

Adapted from Slices by Barb Davies and Jennifer Rallison

Roasted Moroccan Squash

2010-01-19T15:40:00.000-08:00

I love sweet, spicy and sour flavours, so I decided to make a simple rice and vegetable dish with sweet root veggies, lime juice and several spices. The result was very satisfying. The purple carrots are great for presentation, but they are not vital for flavour. The virgin coconut oil adds an aromatic flavour and a crispy texture to the vegetables. It is safe for high temperature roasting and is rich in lauric acid and medium chain triglycerides.

1 butternut squash, cut into cubes

2 purple carrots, cut to a similar size as the squash (optional)

Coating:

2 Tbsp. virgin coconut oil (from a health food store)

1/2 lime, juiced

1 garlic clove, crushed or minced

1/2 tsp each: paprika, sea salt, coriander

1/4 tsp each: cumin, cinnamon

1/8 tsp each: cloves, allspice

2 Tbsp. maple syrup

Combine all the coating ingredients and toss with the squash and carrots. Roast in a casserole dish or stone at 425 F for 25 minutes or until vegetables are tender. Serve over sweet brown rice and sprinkle with chia or sesame seeds.

Adapted from "Moroccan Steamed Carrots" in Slices by Barb Davies & Jennifer Rallison

Pecan Pie Squares & Fluffy Lemon Bars

2010-01-07T15:35:00.001-08:00

I love baking for Christmas, and I spent much of December doing just that. My top favourite Christmas goodie is still the peanut butter ball that I posted last year. The next two at top of my list are Fluffy Lemon Bars and Pecan Pie Squares, both adapted from Baking with Agave Nectar by Ania Catalano.

Pecan Pie Squares

Crust:

1/2 cup oat flour

1 cup raw almonds, ground to a fine meal in food processor

1/4 cup light agave nectar

1 tsp. ground cinnamon

1 Tbsp. olive or grape-seed oil

Topping:

1 and 1/4 cups amber agave nectar

2 large eggs, beaten

1/4 tsp. salt

3 Tbsp. butter, melted

1/2 cup pecans, ground to a meal in a food processor

1/2 cup pecan halves

2 tsp. vanilla extract

1/2 tsp. ground cinnamon

1 and 1/2 Tbsp. oat flour or other whole flour of your choice

Optional - dairy-free dark chocolate, melted

Preheat the oven to 350. Oil an 8X8 baking pan.

To make the crust, mix all ingredients and press into pan. Bake 15 minutes, then remove pan from oven and set aside.

To make the topping, whisk all ingredients (except chocolate) together until well blended. Spread over crust. Optional - drizzle in melted chocolate. Bake 5 minutes, then reduce temperature to 350 and bake another 15 minutes or more until firm (I had to bake mine quite a bit longer). Let cool 10 - 15 minutes before cutting into squares.

Fluffy Lemon Bars

Crust:

1/2 cup oat flour

1 cup raw almonds, ground to a fine meal in food processor

1/4 cup light agave nectar

1 tsp. ground cinnamon

1 Tbsp. olive or grape-seed oil

Topping:

1 Tbsp. butter, room temperature

2/3 cup light agave nectar

2 large egg yolks

Juice & zest of two lemons

1/2 cup oat flour

1 cup thick coconut milk - use the thickest part if it has separated

3 large egg whites

Preheat the oven to 350. Oil an 8X8 baking pan.

To make the crust, mix all ingredients and press into pan. Bake 15 minutes, then remove pan from oven and set aside.

To make the topping, whisk all ingredients except the egg whites together until well blended. In a separate bowl, beat the egg whites with an electric mixer until stiff but not dry peaks form. Gently fold the egg whites into the lemon mixture until combined. Pour topping over crust, bake 25-30 minutes until the crust begins to turn golden and filling is set. Let cool completely before cutting into bars. Store in refrigerator.

Carrot Ginger Soup

2009-12-11T06:01:00.001-08:00

This soup does not contain dairy, but is very smooth and creamy.

1-2 Tbsp. avocado oil

1 onion, chopped

1 Tbsp. grated, fresh ginger

1 sweet potato, chopped small

4 carrots, chopped (the total amount of sweet potato and carrots should be 4 cups)

1/2 cup rinsed quinoa

Juice of 1 large orange, freshly squeezed

Vegetable stock (homemade without salt is best)

3 Tbsp. tamari (gluten-free)

In a large pot over medium heat, saute the onion and ginger in oil until soft. Add sweet potato, carrots, quinoa, orange juice, tamari, and enough stock to just cover the vegetables. Bring to a boil, reduce heat, cover and simmer until vegetables are soft, about 20 minutes. Puree the soup, garnish with black pepper, a dollop of sour cream, toasted pumpkin seeds and/or parsley.

Adapted from Clean Food by Terry Walters

Vegetarian "Beef" Stock

2009-12-03T17:41:00.001-08:00

This amazing stock looks and tastes like beef broth, but it is a snap to make and completely vegetarian. Porcini mushrooms are high in protein, vitamins, minerals and dietary fibre. They taste nutty and slightly meaty. Since they have not been successfully grown in cultivation, porcini mushrooms are most often dried, packaged and distributed worldwide.

1/4 oz dried porcini

2 cups boiling water

12 cups water

1/2 cup nutritional yeast

1/4 cup soy sauce (gluten-free optional)

2 Tbsp. Blackstrap molasses

1 tsp. garlic powder

1 tsp. onion powder

1/8 tsp. black pepper

2 bay leaves

1. Place porcini in boiling water and steep for 15 minutes. Strain through a coffee filter, reserving liquid (you can save the mushrooms if they are not too gritty or sandy.

2. Combine porcini liquid with remaining ingredients in a large stockpot. Bring to a boil, reduce heat and simmer 5 minutes. Remove bay leaves.

Yield: 3 litres

I was given this recipe by Red Seal Chef Sara Harrel when I took Vegetarian Culinary Arts at George Brown College.

Green Tea Poached Pears with Fruit Juice Glaze & Pine Nuts

2009-11-24T08:02:00.000-08:00

Adapted from Clean Food by Terry Walters

I get really excited by desserts that taste great and are so healthy that I can eat them for breakfast. I had a lot of fun making this recipe, eating it, and drinking the cook water afterwards! If I had to choose between Maple Poached Pears and these, I would choose the maple poached, but this is a fantastic recipe too.

6 cups water

3 green tea bags

1/2 light agave nectar or maple syrup

6 pears

1/2 cup toasted pine nuts

Syrup Reduction Glaze:

1 and 1/2 cup cherry, raspberry or pomegranate juice

1 cup water

1/2 cup light agave nectar or maple syrup

In a large pot, bring the water to a boil. Add tea bags and syrup, remove from heat, cover, and steep for no longer than 5 minutes. Meanwhile, wash and cut the pears in half. If they are ripe enough, remove the core and stem with a spoon. If they are too firm, you may need to quartre them and cut out the core.

Remove the tea bags from the pot and add the pears. Bring to a boil and poach until soft, about 6 to 10 minutes, depending on ripeness.

Meanwhile, to make the glaze, bring juice, water and syrup to a hard boil and let it reduce until you have a thick syrup and it is about a quarter of the original amount.

Toast the pine nuts for 3-4 minutes or until lightly browned.

Remove the pears with a slotted spoon, drizzle with syrup glaze, sprinkle with pine nuts and serve.

Drink the tea, syrup, pear cook water! I don't add sweetener to my tea, so it was a special treat - I just could not waste something so healthy and yummy.

Silky Sweet Potato Pie

2009-11-22T04:11:00.000-08:00

Adapted from Clean Food by Terry Walters

Walters includes this pie in the vegetable section of her book - for first course! It makes a great breakfast too. This version is gluten and soy-free. The nutty crust gives it some protein, and so does the chickpea flour. The crust turned out good, but a bit dark, so I am wondering if it needs to be pre-cooked, or if I didn't cover the edges well enough. I like this pie better than pumpkin pie.

Crust:

1 and 1/2 cups pecans

1/4 cup chickpea flour

2 Tbsp. olive or avocado oil

2 Tbsp. maple syrup

Pinch of sea salt

Filling:

3 medium sweet potatoes, washed

1/4 cup maple syrup

1/4 cup rice milk

1 Tbsp. vanilla extract

1/4 tsp. sea salt

1/2 tsp. cinnamon

1/4 tsp. nutmeg

1 Tbsp. arrowroot

1 tsp. agar powder

Bake the sweet potatoes on a cookie sheet at 350 degrees until soft (time will vary - about 1 hour to 1.5 hours).

Crust:

Chop pecans in a food processor until they resemble a fine meal. Add chickpea flour and process to combine. Add oil and syrup and salt and process until a dough forms. Press into a lightly greased 9-inch pie plate, prick several times and bake 12 minutes.

Filling:

Place cooked sweet potatoes (chopped into large pieces) and the filling ingredients in the food processor or a Vita-mix blender. Process until smooth.

Finishing:

Pour filling into pie crust, cover the pie edges with foil, and bake 50 minutes or until lightly browned.

Serve at room temperature or cold.

Marinated Bitter Greens

2009-11-20T12:21:00.000-08:00

Adapted from Clean Food by Terry Walters

Walters' fall marinade is not the usual salad dressing I think of or crave, and yet, I found it appealing. It has an Asian flare due to the toasted sesame oil, so I bet it would taste great with oranges and toasted almonds too.

The recipe calls for a raw shallot, and one I purchased was quite large. I added the whole thing, and couldn't stomach the dressing because of all the raw onion, so I had to cook it. Next time, I would leave out the shallot, cook it, only use a little bit, or maybe soak it in water ahead of time.

Dark leafy greens have so many health benefits, and if you let them sit in Walters' marinade for 10 minutes, the acidity of the apple cider vinegar allows the greens wilt, making them taste less bitter and easier to digest.

4 cups fall salad greens, such as watercress, endive, radicchio or romaine

Marinade:

1 shallot (optional - cooked, raw, soaked or prepared to suit your taste)

2 Tbsp. apple cider vinegar

4 tsp. of maple syrup, honey, agave or other natural sweetener

2 tsp. mustard

1/2 tsp. soya or tamari sauce

3 Tbsp. toasted sesame oil

1/4 cup olive oil

Wash, dry and cut greens. Whisk or blend the marinade ingredients together and pour it over the greens. Toss and let the salad sit for 10 minutes. Toss again and serve.

Spiced Sweet Potato Fries

2009-11-14T14:23:00.000-08:00

Adapted from Clean Food by Terry Walters

I find sweet potatoes so satisfying as the weather turns colder. They are filling, sweet, they spice up very nicely, and they are rich in Vitamin A. They are probably my favourite winter vegetable.

I prefer to cut sweet potatoes into cubes or wedges. If the fries are too thin, I find they dry out (the outside is over-cooked), and the inside can not be appreciated.

4 yams or sweet potatoes, cubed or wedged

1 Tbsp. olive oil

1 Tbsp. balsamic vinegar

2 tsp. cinnamon

course sea salt

Combine the oil, vinegar, cinnamon and sea salt. Drizzle it over sweet potatoes and toss until potatoes are evenly covered. Bake at 400 degrees, stirring or flipping every 10 minutes, for about 35 minutes total or until soft (time will vary depending on thickness of potatoes). If you have a baking stone, use it.

Kale with Pine Nuts and Currants

2009-11-14T10:06:00.000-08:00

Adapted from Clean Food by Terry Walters

This kale recipe has a light, delicate flavour. The currants and pine nuts make the dish.

1/3 cups currants

2 Tbsp. extra virgin olive oil

2 garlic cloves, minced

1/2 red onion, diced

1 large bunch of kale

4 dashes ume plum vinegar

1/4 cup toasted pine nuts (or pumpkin seeds)

Simmer the currants in water for 3-4 minutes until plump and drain.
Saute the garlic and onion in the oil until soft.
Steam the kale for about 10 minutes.
Toss all the ingredients together.
Salt and pepper to taste if desired.

Vegetarian "Chicken" Broth

2009-11-10T16:21:00.000-08:00

This vegetarian "chicken" broth is incredibly easy to make and tastes great. Use it as a base for any recipe that calls for chicken broth. The secret ingredient is nutritional yeast. Paul Pitchford says it has been used for more than 30 years by vegetarians as a source of B12 and other nutrients such as phosphorus. The better grades are "primary" yeast, produced specifically as a food supplement. This kind is often grown on molasses or sugar beets. Check the label to make sure it has B12 also. You don't want yeast that is a by-product of the brewing industry grown on hops, grain or malt. It picks up alcohol and chemicals.

Caution: Individuals with candida and those susceptible to yeast infections should not use this supplement.

Ingredients:

10 cups water

8 oz. onion, diced

4 oz. celery, diced

4 garlic cloves, chopped

6 black peppercorns

----------

3/4 cup nutritional yeast

2 tsp agave nectar, honey or maple syrup

1 tsp salt (optional)

Bring the first 5 ingredients to a boil in a large stock pot. reduce heat and simmer for 30 minutes. Add the remaining ingredients and simmer 5 more minutes. Strain.

Tips:

Taste your stock before adding the salt and see if it needs it or not. Remember, the stock is a base, not a stand-alone.
Adding dried herbs will darken the stock - dried sage, thyme and parsley are traditional "chicken" flavourings.
Dark green vegetables usually do not make good stock.
Stay away from strong flavours like cabbage.

Any Flavour Biscuits

2009-11-07T16:22:00.000-08:00

This recipe is very adaptable. My son loves them and calls them “Grandma Archer Biscuits”.

Ingredients:

2-1/4 cups (625 mL) whole flour (any combination of glutinous flour – I like 1 3/4 cup whole spelt plus 1/2 cup oat flour)

2-1/2 tsp (12 mL) aluminum-free baking powder

1/2 tsp (2 mL) baking soda

1/2 tsp (2 mL) sea salt

1/2 cup (125 mL) cold organic butter

1/2 cup apple juice sweetened dried cranberries (see note below)

1 cup (250 mL) buttermilk (Harmony milk comes in a reusable glass bottle)

2 tbsp (25 mL) raw, local honey

Note: This recipe can be adapted to many different flavours. You can add raisons and cinnamon instead of the dried cranberries, or cheese and garlic or anything else you think might be good. I just made some with raisons and 1/4 tsp. each of cardamom, nutmeg, allspice and 1/8 tsp. of cloves. They reminded me of my grandma's biscuits.

Preparation:

In bowl, whisk flour, baking powder, baking soda and salt. Using pastry blender or 2 knives, cut in butter until in coarse crumbs. Add cranberries or other. In 2-cup measuring glass, whisk buttermilk with honey; add to flour mixture and stir with fork to make soft dough.

With lightly floured hands, press dough into ball. On lightly floured surface, knead gently 10 times. Pat into 3/4-inch (2 cm) thick round. Using 2-1/2-inch (6 cm) floured round cutter, cut out rounds. Place on ungreased baking sheet.

Bake in centre of 425°F (200°C) oven until golden, 12 to 15 minutes. (Make-ahead: Let cool. Store in airtight container for up to 1 day or wrap individually in plastic wrap and freeze in airtight container for up to 2 weeks.)

Adapted From The Canadian Living Test Kitchen

Turmeric Squash Soup

2009-11-01T17:27:00.000-08:00

Squash is warming and reduces inflammation, and the seeds have anti-parasitic properties.

Turmeric Squash Soup

1 onion, diced

2 tsp. turmeric powder

1 butternut squash, peeled & diced (discard string and save seeds for roasting)

1 cup homemade rice milk

1 cup homemade vegetable stock

1/4 tsp. sea salt

Place all ingredients in a crock pot and cook on low all day or overnight. Puree cooked soup and then stir in 1 Tbsp. maple syrup. Add fresh-ground black pepper or cayenne to taste if desired.

Maple Poached Pears

2009-10-25T16:59:00.000-07:00

These poached pears are simple and light, yet they are warming and very sweet. My husband asked for more and said that they would make the house smell wonderful on Christmas Eve. They taste great alone, or with vanilla ice cream, or topped with cranberries, chocolate chips and toasted nuts.

1 cup water

1/2 cup maple syrup

1 tsp. vanilla extract

1/4 tsp. cloves

1/4 tsp. ginger

1 cinnamon stick

4 pears, cut in half, cores removed (scoop out with a spoon)

On medium heat in a large, wide pot, bring all of the ingredients to a simmer and cook 20 minutes.

Adapted from Clean Food by Terry Walters.

Skillet Cornbread

2009-10-18T07:41:00.001-07:00

The Wolters/Walters Project: 10 of 50 for Fall

One thing I find a challenge is cooking for adults and children. Terry Walters' Skillet Cornbread sounds really good with a minced jalapeno, red bell pepper and a whole kernel corn, but there is no way my son would eat it like that. I was going to make the batter plain, then split it in half, adding the "textured" ingredients to just half, but I really wanted to make the bread the authentic way, in my skillet. So, I pureed the red pepper and left the jalapeno out. The edges did come out really crispy in my Le Creuset cast-iron skillet, but my son still would not eat it with the corn in it. The corn meal was also too gritty for him. I think it tastes great though, especially since I added some cheddar cheese. Next time I will split the batter and make two loaves or a batch of muffins.

I made the bread with home-made rice milk and I used chia seed as an egg replacer. I also used blue corn flour. According to Paul Pitchford, blue corn is has not been hybridized (combined with different varieties) and it is open-pollinated (the seeds will produce new generations), and has 21% more protein, 50% more iron and twice the manganese and potassium of yellow or white corn. If you have seen King Corn, you will know why I think it is important to buy quality corn. If you haven't seen it, I highly recommend the documentary.

Cranberry Chutney

2009-10-11T16:17:00.001-07:00

I brought three dishes to my sister's house for Thanksgiving. The Cranberry Chutney was my favourite. It wasn't very hard to make, and is much healthier than the smooth jelly from a can. I put it on top of my turkey, but also my squash! The favours matched nicely. I cooked fresh cranberries, raisins, sucanat, maple syrup, cinnimon, fresh ginger, cloves and water in a large pot on the stove for 15 minutes. Then, I added onion, apples, celery, and cooked that 15 more minutes. Lastly, I folded in some lemon peel. I am going to freeze some for Christmas.

Chickpea Potato Cauliflower Masala

2009-10-04T12:03:00.000-07:00

I had some friends over for Indian the other night, and I served this dish adapted from Slices by Barb Davies & Jennifer Rallison over brown basmati rice. When I ate some of the leftovers today, I added in some raisons, and that was nice too.

Ingredients:

3 Tbsp. extra virgin olive oil

2 tsp. cumin seeds

2 small onions, diced

2 tsp. coriander

1 tsp. each cumin & turmeric

1/2 tsp. chili powder

1/4 tsp. cinnamon

1/8 tsp. cloves

2 cups diced tomatoes

2 potatoes, diced

3/4 cup water

1 head cauliflower, cut into florets

2 cups cooked chickpeas (19 oz. can)

1 cup baby spinach

2 Tbsp. butter or vegan alternative

1/2 tsp. sea salt

Heat oil & cumin seeds over medium heat in a large, heavy pot until the seeds begin to pop. Add the onion and all of the spices and saute about 5 minutes. Pour in the tomatoes, potatoes and water. Bring to a boil, then reduce the heat and simmer covered for 10 minutes. Add the cauliflower and simmer covered 10 more minutes or until the veggies are soft. Add the rest of the ingredients (from chickpeas to salt) and let them heat up for about 5 minutes. Serve over rice.

Brown Basmati Rice with Indian Spices

Cook 1.5 cups brown basmati rice according to package directions. Meanwhile, saute 1 large onion, diced, in oil until translucent. Stir in 1/2 tsp. each ground cloves, cinnamon, and cardamom and 1/4 tsp. turmeric and saute another minute. When the rice has finished cooking, fluff it with a fork and gently fold in the onion and spices.

Ginger Pear Crisp

2009-10-03T12:53:00.001-07:00

I served this dish to 4 friends last night, and although one teased me about reducing the maple syrup, most took some home (including the one who teased me) and everyone seemed to really enjoy it. I like it a lot - I had it for breakfast before I went cycling this morning and it seemed to sit really well.

Adapted from Clean Food by Terry Walters.

Filling

8 large pears, sliced, peel left on

1 tsp. almond extract

2 tsp. grated fresh ginger

1/2 cup apple cider

2 Tbsp. orange juice

1 Tbsp. arrowroot powder

Topping

2 cups rolled oats

1 cup whole spelt or barley flour

1 cup toasted sliced almonds

Pinch of sea salt

1/4 cup maple syrup

1/4 cup olive oil

1 tsp. almond extract

Place pears in a large casserole dish. In a medium bowl, combine the rest of the filling ingredients, and whisk until arrowroot is dissolved. Pour mixture over pears evenly.

Combine the dry topping ingredients and then add the syrup, oil and almond extract and stir until combined. Sprinkle topping over filling and bake at 350 degrees for about 40 minutes.

Spiced Kukicha Iced Tea

2009-10-03T12:04:00.001-07:00

Kukicha tea is new for me. Terry Walters says that it is alkalinizing, strengthening and highly regarded for its medicinal properties. She says it supports healthy digestion and it is useful in treating heart disease and fatigue. I tasted it on its own, and it kind of has that coffee-substitute taste because it is made from roasted twig - it is a Japanese blend of green tea made of stems, stalks and twigs. It is favoured in the macrobiotic diet, is safe for children, has almost no caffeine, and it is a powerful anti-oxidant.

I served it as iced tea with cinnamon, orange, apple and pomegranate juices to some friends last night, but I like it better as a coffee substitute.

Chicken Pot Pie

2009-10-01T17:12:00.000-07:00

This recipe actually called for celery, peas and sweet potato, which probably would have been healthier than what I used, but since I had only corn, red potatoes and no celery, here is my variation. It was true comfort food and my husband absolutely loved it - so that made the modifications all worthwhile. It could be turned into a vegetarian dish with a faux chicken broth. I have since made it with sweet potato, carrots, peas and kale. Both were great!

It is adapted from one of my favourite cook books, Slice: Health Inspired Food by Barb Davies & Jennifer Rallison.

1/4 cup butter

1 med. onion, diced

1/4 cup whole spelt or barley flour

sea salt and freshly ground pepper to taste

3 cups chicken stock

2 carrots, diced
2 celery stalks, diced

3 medium potatoes or 1-2 yams, diced

-------

3 cups cooked, diced chicken

1 cup corn or peas or chopped kale

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2 cups whole spelt or a combination of barley and oat flour (I used 1/2 cup oat flour and 1/5 cups barley flour)

2.5 tsp. baking powder, aluminum free

1/2 tsp. sea salt

1/4 cup cold butter

3/4 cup almond or rice milk

In a large sauce pan, melt butter and saute onions until translucent. Add 1/4 cup flour and salt and pepper, stirring constantly. Gradually pour in stock until smooth and thick. Add carrots and potatoes and cook until almost tender, about 12 minutes. Remove from heat and stir in cooked chicken and corn. Place in a 9 inch round casserole dish.

While the veggies are cooking, combine 2 cups of flour, baking powder and salt. Cut in butter until crumbly. Stir in milk, adding it slowly and stirring with a fork until it forms a ball. Knead dough in bowl 5-10 times, adding more flour if it gets too sticky. Transfer dough to a lightly floured surface and roll it out into a 10 inch circle. Cover the mixture in the casserole dish with the pastry. Prick it several times and cut a vent in the centre. Bake for 45 minutes at 400 degrees or until crust is golden brown.

Chocolate Lover's Tart

2009-09-29T15:42:00.000-07:00

Adapted from Clean Food by Terry Walters

Here is a wonderful dessert without eggs, sugar, butter or white flour - and it tastes great! This vegan chocolate pie is made with silken tofu, which should be fermented or sprouted and non-GMO. We all need something special once in a while, and this is a perfect Thanksgiving or Christmas treat. So, go ahead and celebrate without guilt! Guilt will harm your body more than the occasional decadent treat. This pie is also super easy to make.

12.5 ounces fermented or sprouted silken tofu (silken is a must)

1/2 cup nut butter, such as cashew, hazelnut, almond or peanut

1/4 cup maple syrup

1 tsp. vanilla extract

1/8 tsp. sea salt

1 cup quality dark chocolate chips (dairy-free for a vegan pie or grain sweetened for a sugar-cane free pie)

1 100g fair trade or organic dark chocolate bar for shaving

Melt the chocolate chips and nut butter over low heat on the stove. I find the oil in the nut butter helps melt the chocolate without burning it, but if you want the nut butter to remain raw, put it in the blender instead.

Whip the tofu, maple syrup, vanilla and salt in a blender or food processor. Add the melted chocolate and nut butter and blend until combined. Pour into the cooked pie crust of your choice - whole wheat or a rice flour/nut shell. Refrigerate for at least 30 minutes.

Shave the chocolate bar with a vegetable peeler and top the set pie with the curls. It is that easy!

Quinoa with Almonds and Currants

2009-09-22T16:36:00.000-07:00

Quinoa is an amazing food with a higher protein content then any other grain - yet it tastes light. The Incas called it "the mother grain" and it was was a staple of theirs. It has more calcium than milk, and it is a good source of iron, phosphorous, vitamin E and B vitamins. Amaranth, a cousin of quinoa with similar properties, has gained attention from world health workers because where it is consumed in Africa and Latin America, there is no malnutrition, and it is able to thrive in poor soil during drought conditions. Quinoa can be used as a breakfast "porridge" with apples, cinnamon and maple syrup, or in savoury dishes would traditionally call for couscous or rice.

Here is a tip that applies to all grains - rinse them with water before cooking them. The more you wash them, the less bitter and more sweet they will become.

Terry Walters' recipe is a combination of sweet flavours balanced with savoury and pungent spices. The quinoa is cooked with currants, and the onion is sauted with cinnamon, ginger, coriander, turmeric, and cumin. The ingredients are then folded together with toasted sliced almonds and fresh parsley.

It is a little plain on its own, but we mixed it with chicken and a spicy grape jam, and really enjoyed it.

Peanut Butter Chocolate Chip Cookies

2009-09-19T17:34:00.000-07:00

These are my favourite cookies!

1.5 cups whole spelt or oat flour

1/4 tsp. sea salt

1 tsp. baking soda

1 cup natural peanut or almond butter

3/4 cup pure maple syrup

1/2 cup dairy-free chocolate chips

Combine the dry ingredients in one bowl and the wet in another. Then, blend the two together until just combined - do not over mix. Fold in the chocolate chips. Bake for 13 minutes at 350 degrees - don't over bake.

Adapted from Clean Food by Terry Walters.

Chocolate Chip Cookies

2009-09-13T16:12:00.001-07:00

Finally! I found a chocolate chip cookie recipe made with a liquid natural sweetener - maple syrup in this case - that didn't spread out all over the pan. It is also vegan. I was surprised to find 1 Tbsp. of cinnamon in the recipe, but the combination of maple syrup and cinnamon is addictive.

2 cups rolled oats

1.5 cups whole/brown flour of your choice (barley, spelt or rice)

1 Tbsp. cinnamon

1/4 tsp sea salt

3/4 cup maple syrup

1/2 cup canola oil

1 tsp vanilla extract

2/3 cups dairy-free chocolate chips

Combine the dry ingredients in one bowl and whisk the wet ingredients in another. Add the wet to the dry and stir until evenly combined. Roll into balls and bake for 15 mintues at 350 degrees.

Optional - you can add coconut, nuts, or raisins, but I was looking for a classic chocolate chip recipe. Walters' recipe has 3/4 cup coconut, 1 cup walnuts, 1/2 cup chocolate chips and only 1 cup of flour (because I left out the coconut and nuts, I increased the flour by 1/2 a cup and added some extra chocolate chips). I might try adding a little nut butter in the future.

Adapted from Clean Food by Terry Walters

Citrus Fish Marinade

2009-09-10T16:12:00.000-07:00

Adapted from Slice: Health Inspired Food by Barb Davies & Jennifer Rallison

Whisk together:

1/4 cup cold pressed, unrefined extra virgin olive oil

1/4 freshly squeezed lemon juice

1 Tbsp. fresh dill and/or cilantro

2 tsp. raw honey

1 tsp. lemon zest

1/8 tsp. chili flakes

sea salt and freshly ground pepper to taste.

Marinate fish for no longer than 15 minutes as acidic liquids will break down the proteins, making the fish tough after cooking. Makes enough for 1.5 pounds of fish. I baked my fish at a low temperature, about 325 degrees for 20 minutes, because unrefined oils have a lower smoke point than refined oils, but they are much healthier!

Fudgy Chocolate Cupcakes

2009-09-08T16:04:00.000-07:00

Adapted from Baking with Agave Nectar by Ania Catalano

Today was the last day that my son and I were both home before he starts senior kindergarten. We wanted to have a little party to say "good-bye" to summer, so we made his favourite treat - cupcakes.

This recipe can be made with quinoa for a gluten-free indulgence, but I made them with barley flour. They were moist and soft - not too sweet. We all enjoyed them for dessert after supper.

Bring to a boil on the stovetop:

1/4 cup butter

1/2 cup water

Remove from the heat and whisk in:

1/3 cup cocoa powder

3/4 cup light agave nectar

While the liquid cools, mix the following dry ingredients:

1 and 1/4 cup barley flour

1/2 each of baking poweder, baking soda and mineral or sea salt

Wisk these into the cooled liquid ingredients:

2 large eggs

1 tsp. vanilla extract

1/4 cup strawberry yogurt (or any flavour)

Fill a cupcake pan and bake at 375 degrees for 20 minutes. Top with the icing or jam of your choice.

Stuffed Roasted Red Peppers

2009-08-26T17:08:00.000-07:00

This recipe can be made into a salad or a stuffed pepper dish.

Citrus Dressing adapted from Slice by Barb Davies & Jennifer Rallison

Toss together:

1/3 cup flax oil
1/4 cup freshly squeezed lemon or lime juice
1 Tbsp.
local, unpasteurized honey
1 tsp. Dijon mustard
1 tsp. dried basil
1/4 tsp. each of crushed chili flakes and sea salt

Cook 1 and 1/4 cups of dry wild rice mix (or a combination of red, black and basmati or jasmine rice) according to package directions.

Toss the cooked rice with the dressing and:

2 roasted red peppers, cut into bite-sized pieces (I rub olive oil on peppers that have been cut in half and baked at 350 for about 30 mintues)
1 chopped apple
1 cup of dried cranberries

Sprinkle 1/4 cup of toasted, sliced, raw almonds, on top along with about 1/2 a cup of goat cheese or feta. Serve at room temperature or chilled.

To make stuffed peppers, use the salad to fill red peppers that have been cut in half. Top with the cheese, and bake at 350 for about 30 minutes.

Spring Soup

2009-07-01T17:40:00.000-07:00

Stock, any flavour (I like vegetarian "beef" broth made from mushrooms best)

minced garlic

Chopped green onions

Shredded carrots

1 tsp to 1 tbsp hot chili or pepper paste, as spicy as you like

Bring the above ingredients to a boil for a few minutes, and then stir in an egg quickly.

The soup is great just like that, but if you want to add a special treat, top it with crumbled goat cheese.

For a hardier soup, add cooked rice, or place cubes of whole spelt sourdough bread (or your favourite whole, healthy bread) and the goat cheese gently on top of the soup and broil it in the oven for five minutes. This soup is very versatile, so feel free to add mushrooms or whatever you have in the fridge. I love it because, in its simplest form above, it can be prepared and cooked in about 5-10 minutes since the green onions and shredded carrots cook so fast.

Roasted Pepper Salad with Goat Cheese

2009-04-01T17:36:00.000-07:00

I love goat cheese and balsamic vinegar. I also love roasted peppers and avocado. I whipped this salad up pretty quickly by slicing a pepper in half, rubbing it with olive oil and putting it in my toaster oven on about 275 degrees. Then, I started slicing a tomato and topping it with cheddar goat cheese and a bit of pesto seasoning (you could use basil, garlic and sea salt if you don't have pesto). I added the tomato to the toaster oven and left them until the cheese was melted and the pepper was soft and browning.

Meanwhile, I mixed 1 chopped avocado and some arugula (I think I would like spring salad mix better) and drizzled them with raspberry and mango salad dressing. Balsamic vinegar dressing might have even been better.

I topped the arugula and avocado with the roasted pepper and tomato slices for a warm salad. Yummm!

Caramel Nut Chocolate Granola

2009-02-09T18:12:00.000-08:00

My husband was buying PC Double Chocolate Crunch Cereal, so I had to come up with something better. I did and he loves it.

4 cups large ﬂake oats

1 cup nuts (walnut pieces, ground hazelnuts, etc.)

1/4 teaspoon salt

1 cup dairy-free dark chocolate chunks or chips

1/4 cup water

3/4 cup honey

1/4 cup butter

1 teaspoon vanilla extract

Line 2 large, rimmed baking sheets with parchment paper and wipe down with olive

oil to prevent sticking. Preheat the oven to 300 F.

In a large bowl, mix the oats, nuts and salt.

In a 2 L heavy-bottomed saucepan, stir together the water and honey. Over high heat, bring to a boil while stirring. Take off heat and carefully stir in butter (as it will foam and bubble). Stir in the vanilla.

Scrape into the oat mixture and stir immediately. The caramel mixture will start to harden and clump, but it will melt while baking and disperse. The chocolate will cover the oats evenly. Scrape in the oat mixture onto the prepared pans, and spread it out into rough chunks.

Bake for 15 minutes, then stir well. The caramel will be liquiﬁed and will soak into the oats more evenly. Bake for 15 minutes more. Remove to cooling rack. When cool, break the granola into chunks and store.

Tip: One time I made it with pumpkin seeds instead of nuts so that my son could take it to school with yogurt. Since he is a picky eater, I grind the nuts or seeds very fine for him.

Adapted from The New Whole Grains Cookbook by Robin Asbell.

Ethical Eating

2009-02-08T09:28:00.000-08:00

vs.

So far, most of my posts have been recipes, and that is the main purpose of this blog; however, I did say that it is also about exploring ethical food consumption, seasonal eating, organic food, etc. Today, a friend challenged me to think about eating in a way that is healthful not just for me, but also for the Earth and for those who do not have access to knowledge or resources that are sometimes associated with organic food which can become a fad of wealthy people simply because it is good for them personally.

I have posted several recipes that have "processed health foods" in them (for example, organic Root Beer). I do this only because sometimes people need time savers and transitional foods that help them move away from processed foods toward what Michael Pollan would call "real food" in Omnivore's Dilemma.

My real intention is move mainly (but not completely) toward food that truly is unprocessed because I believe that it will save me money while at the same time having a positive impact on the planet, people's health, the cost of health care, and the availability of such real food to more than just the wealthy. I am reminded of an article written by another friend and whole foods nutritionist, Michael Fisher, called "Eating Healthily Doesn't Have to Be Expensive". In this article, he makes the point that what makes health food expensive is partly the quality of the food, yes, but more often, it is the processing and marketing. In his books, organic toaster pastries that cost double the price are still sugary and bad for us. He makes some very good points about real foods such as beans, barley and rice that are both very affordable and nutritious. I am trying to keep these things in mind on my journey toward healthful cooking so that my eating grows increasingly ethical environmentally and socially, affordable, and good for me and my family.

Blueberry Sourdough Muffins

2009-01-30T15:51:00.000-08:00

Adapted from http://www.sourdoughhome.com/blueberrymuffins.html

A great way to use up an extra bit of starter is to make muffins or pizza dough. I made these muffins tonight and I am very pleased with how they turned out. Best of all, no rising!

Ingredients

1 egg, free range

1 tsp vanilla

1/4 cup olive oil

1 cup sourdough starter

1/4 - 1/3 cup raw honey (depending on your sweet tooth)

1 cup whole spelt flour, freshly ground

1 tsp baking soda

1/4 tsp salt

1/2 cup blueberries

Preheat oven to 425F.

Combine dry ingredients in small bowl. Stir in blueberries. Combine wet ingredients in medium bowl. Add dry ingredients to wet ones.

Mix gently and spoon into 6-8 muffin cups, greased.

Bake at 425 for about 20 minutes.

Here is a picture of my starter - light, bubbly and airy.

Whole Spelt Sourdough Bread

2009-01-28T17:52:00.000-08:00

I made my first sourdough bread today that rose well and tastes great! From just a tablespoon of starter, I fed my pet until...Voila!

To begin, all you need is a tablespoon of active sourdough or you can mix 1 tbsp. freshly ground whole spelt flour with 1/2 tbsp. of water and some plant enzyme. Ferment it until it is bubbly and smells sour.

I ground my own flour from spelt kernels, and then I followed the instructions on the Sourdough Home webpage (www.sourdoughhome.com/100percentwholewheat.html). The only change I made from the recipe was to add 1/8 tsp. of ascorbic acid (vitamin C). I also left out the optional vital wheat gluten.

Warm Kale Salad

2009-01-22T16:12:00.000-08:00

Here is a leafy green dish my husband will eat adapted from Slice Health Inspired Food by Barb Davies and Jennifer Rallison.

Ingredients:

4 to 5 cups kale, spine removed

2 large carrots julienned or shredded*

1 small red onion, thinly sliced

2 tbsp. apple cider vinegar

2 tbsp. unpasteurized honey or maple syrup for vegan

Dressing:

2 tbsp. extra virgin olive oil (cold pressed, unprocessed)

2 tbsp. flax oil

1 tbsp. balsamic vinegar

1 tsp. Dijon mustard

1 tsp. each basil and freshly ground pepper

Steam the kale for about 10 minutes. Meanwhile, saute onions and carrots in the 2 tbsp. of apple cider vinegar and honey for about 5 minutes until the onions are bright red and soft.

Whisk oils, balsamic vinegar, mustard, basil and pepper together.

Combine cooked vegetables and pour dressing over mixture. Serves 4-6.

*You can substitute carrots for any cooked vegetable, such as beets, potatoes, etc.

Ponderoasta

2009-01-17T08:19:00.000-08:00

(Sweet & spicy barbeque roast beef)

Adapted from Eat, Shrink & Be Merry by Janet & Greta Podleski.

This is one of my husband's favourite dishes.

¾ natural Rootbeer (such as BlueSky with raw sugar cane)
1/3 cup barbeque sauce (such as OrganicVille with agave nectar)
2 tbsp. tomato paste or sauce if you have it
1 tbsp freshly squeezed lemon juice
1 tsp. dried ginger
2 tsp soy sauce
1 tsp minced garlic
½ tsp each cumin and chili powder
1 sirloin tip roast (other roasts work also)

Make a sauce with the above ingredients by bringing them to a boil over medium-high heat. Reduce heat to medium and let boil gently for 2 minutes. Place roast in the slow cooker and season with sea salt and freshly ground pepper.

1 medium onion, cut into wedges

Place onion wedges around the roast. Pour sauce over roast. Cook on high for about 7 hours (test for doneness by seeing if the meat is stringy and just falls off the bone).

2 tbsp. each cornstarch and water

Remove roast and onions from slow cooker (a slotted spoon will scoop out the onions). Pour sauce from slow cooker into a sauce pan and skim off fat if possible. In a small bowl or cup, mix cornstarch and water until smooth. Add to sauce and bring to a boil over high heat, whisking constantly, until sauce has thickened slightly (about 3-5 minutes). Cut up the meat and pour the sauce over it.

Serve on toasted Ezekiel bread or with potatoes.

Chocolate Earth Balls

2009-01-10T07:52:00.000-08:00

Photo by Mark Wolters

This recipe is my absolute favourite Christmas treat!

1 cup natural peanut butter

1/4 cup local, raw honey (maple syrup or agave nectar for vegans)
2 teaspoons cocoa powder (preferably organic and free-trade)
1/2 cup juice-sweetened dried cranberries
3/4 cup organic rice crispy cereal
1/2 cup dairy-free chocolate chips

Mix the peanut butter, honey and cocoa powder until well combined. Stir in the cranberries and chocolate chips. Stir in the cereal. Refrigerate for 1 to 2 hours.

Using a spoon, scoop small heaps of the peanut mixture from the bowl; roll into 1 1/4-inch balls. Refrigerate for at least 30 minutes.

Can use any of the following substitutions:
1/2 cup raisins instead of cranberries
3/4 cup unsweetened shredded coconut or oatmeal instead of rice cereal
1/2 cup carob chips instead of chocolate
1/4 cup sesame seeds
1/4 cup finely chopped nuts (walnuts, pecans, etc.)
Optional: Roll each finished ball in the coconut, sesame seeds and chopped nuts.

Adapted from the Whole Foods Market Cookbook.