Tofu, mushroom, and sea vegetable stew with potatoes and poblano pepper

This is a simple, comforting and nutritious stew with a number of rich flavours. The poblano pepper gives is just a little heat This makes a medium bowl for 4 and a large bowl for 2.

Ingredients

2T water
3 scallions, minced, 3″ – 4″ green reserved for garnish
1/4t coarse sea salt
1 poblano pepper, cored, seeded, 1/4″ dice
4 large cremini mushrooms, stemmed, thickly sliced (about 1/2″)
225g extra firm, high quality tofu, 1/2″ cubes
2 cups green cabbage, shredded (I use coleslaw mix)
1 floury potato (about 2 cups, I use organic russet), 1/3″ dice
1T lemon juice
1 cup water
1 ‘sprig’ kombu (about 3″)
2 cups unsweetened plant milk (I use soy)
1/2T white vinegar
1T dried wakame, crumbled
1T tapioca flour dissolved in 1T cold water
1 cup green curly kale, coarsely chopped
1/4 cup nutritional yeast
Coarse sea salt, black pepper and vinegar to taste
1/2t purple dulse flakes
1/2t nori flakes

Optional: A tablespoon of garlic and/or replacing the water with vegetable stock will add flavour. A little white miso and/or cashew butter added at the end would go nicely. A little dusting of smoked paprika with the dulse and nori will add flavour and colour. Slowcook for a few hours if you prefer. Press your tofu ahead of time if necessary.

Method

Warm a large frying pan with a lid on medium high heat. Add the 2T water, sea salt, and scallions. Water saute for 1 minute. Add the pepper and mushrooms. Saute for 2 – 3 minutes. Add the cabbage and stir fry for 2 minutes. Add the potatoes and stir fry another 2-3 minutes.

When the pan has browned a little, add the lemon and deglaze. Add the 1 cup water and kombu. Return the pan to a simmer. Reduce heat to low, cover, and simmer for 30 minutes or until the potatoes are fork tender.

Uncover and remove the kombu. Add the plant milk and wakame. Increase heat to medium-low. Simmer uncovered for 15 minutes, stirring frequently, aiming to reduce the plant milk by about 1/3.

Stirring continuously, add the tapioca mixture slowly and stir until it thickens. Remove from heat. Add the kale and nutritional yeast and stir to combine. Season to taste. Ladle/spoon out. Garnish with scallion green sliced on an angle, dulse and nori flakes.

Brown lentil, teff stew with sun-dried tomatoes and lemon cashew cream

A rich but simple stew with nutrient dense teff, kale, and sauerkraut. This makes 4 smaller bowls, 2 larger ones.

Ingredients

1/4 cup brown lentils
2 1/2 cups water, divided
1 ‘sprig’ kombu (about 1″)
1/4 whole grain teff
1/4 cup scallions, minced, 3″ – 4″ green reserved for garnish
1T fresh garlic, minced
1/4t coarse sea salt
1/2T herbes de Provence (or similar)
1/4t black pepper, freshly cracked
1/4t dried red chilis (or to taste)
1 cup vegetable stock
2T sun-dried tomatoes, finely chopped (dehydrated, not jarred)
1 cup tomato passata (or puree)
1/4 cup nutritional yeast
2 cups green curly kale, coarsely chopped
Coarse sea salt and black pepper to taste

For the garnish
2t cashew butter
2t lemon juice
2T plant milk (I use soy)
1/4t coarse sea salt (or to taste)
3″ – 4″ scallion green sliced on an angle
2T sauerkraut per bowl (I use unpasteurized)

Optional: Sesame seed butter will also work for the garnish. Use green, black and dupuy lentils in place of brown. Slowcook if you prefer.

Method

In a small saucepan with a lid, bring 1/2 cup water to a light simmer. Add the lentils and kombu. Cover, reduce heat to low and simmer 15 minutes. Drain the lentils reserving the kombu.

Dry the pan and add the teff. Toast for 2 – 3 minutes on medium heat. Add the scallions, garlic, pepper, chili, sea salt, and herbs to the pan. Stir fry for 2 minutes. Add the lentils and the remaining 2 cups water to the pan. Return the pan to a simmer, reduce heat to low, cover and
simmer 25 – 30 minutes.

Uncover and remove the kombu. Add the stock and sun-dried tomatoes. Increase heat to medium low. Simmer for 5 minutes. Add the passata and simmer another 5 minutes or so. Add the kale and nutritional yeast and stir
to combine. Let stand 2 – 3 minutes for the kale to wilt and soften.

Mix the cashew butter and lemon juice. Add the plant milk and sea salt. Mix thoroughly until dissolved. Season the stew and the cashew mixture to taste.

To plate, ladle/spoon out the stew. Add the cashew mixture and design if you like. Add the sauerkraut and serve.

Creamy artichoke, cabbage and white miso soup with kale, sun-dried tomatoes and olives

A simple but flavourful and light soup. This makes 4 small bowls, 2 large ones.

Ingredients

For the soup
2T water
2 scallions, minced (about 2T)
1T fresh garlic, minced
1/4t coarse sea salt
1 cup artichoke hearts (not jarred)
2 cups shredded green cabbage
1/2T lemon juice
2 cups unsweetened soy milk
2 cups vegetable stock
1 ‘sprig’ dried kombu (about 2″)
1/4t black pepper, freshly cracked
1T cashew butter
2T white miso
2T sun-dried tomato water (as noted below)
1T tapioca flour dissolved in 2T cold water
Coarse sea salt and black pepper to taste

For the garnish
2T sun-dried tomatoes (dehydrated, not jarred), coarsely chopped
2T boiling water
1 cup curly green kale, coarsely chopped
2t kalamata olives, pitted and sliced

Optional: Add some capers for an additional touch. Add 1t herbs de Provence for some additional flavour.

Method

Warm a large pan with a lid on medium-high heat. Water saute the garlic and scallion for 2 minutes. Add the cabbage and artichokes. Saute for 3 minutes. Add the lemon and deglaze the pan (if necessary). Add the stock, kombu, black pepper, and plant milk. Bring the pan to a simmer.

Reduce heat to low and simmer covered for 10 minutes. Uncover, remove the kombu and puree smooth. Increase heat to medium low and simmer uncovered for 15 minutes.

While the soup simmers, prepare the garnish. Add 2T boiling water to the sun-dried tomatoes to rehydrate them. Preheat the oven to 450F. On a baking or roasting pan on the middle rack, roast the kale for 5-8 minutes, or until it’s nicely wilted and a vibrant green (don’t let it brown). Remove from heat and set aside when done.

At the 15 minute mark, remove the soup from heat. Add the cashew butter, sun-dried tomato water and miso. Puree smooth. Stirring continuously, add the tapioca mixture. Stir until it thickens (should be immediately). Reheat the pan only if absolutely necessary. Season to taste.

To plate, ladle/spoon out the soup, garnish with the kale, then the sun-dried tomatoes and then the olives and serve.

Chili-garlic tofu, asparagus and kale bowl stir fried with avocado oil and sriracha

This is a simple, but light dish, with tofu and asparagus stir fried with red pepper, zucchini, carrots, avocado oil and sriracha, then tossed with kale. This makes a small appetizer for 4 or a larger bowl for 2.

Ingredients

For the tofu
225g extra-firm, high quality tofu, 1/3″ cubes
2T cornstarch
1/4t coarse sea salt to taste
1/4t black pepper, freshly cracked

For the vegetables
2T avocado oil
1 small sweet onion, trimmed, halved length-wise, and sliced, 1/4″
1/4t dried red chilis (or to taste)
1T fresh garlic, minced
1t fresh ginger, minced
8-10 stalks of asparagus, bottoms snapped off, cut in 1″ segments
1 red pepper, cored, seed, and sliced 1/2″
2 small carrots, trimmed, halved length-wise, and sliced on an angle, 1/10″
1 small zucchini, trimmed, halved length-wise, and sliced on a angle, 1/8″
2 cups green curly kale, coarsely chopped
Sea salt and black pepper to taste

For the sauce
1/2 cup boiling water
1 ‘sprig’ dried kombu (about 1″)2T tomato passata (or puree)
1T white pickling vinegar
1/2T sriracha (or to taste — I use 1T)
1/2T coconut sugar
2T tamari (or to taste)
1T tapioca starch dissolved in 2T water

Optional: Add rice or rice noodles for a fuller meal. Add whole cashews. Reduce the avocado oil to 1 tablespoon and add a tablespoon of peanut butter to the sauce if you like. If you have the time, make the sauce first and marinate the tofu in the sauce for 30 minutes, then toss with corn starch. To water saute, replace the avocado oil with 3 tablespoons water and add the tofu with the asparagus. The tofu won’t be as crispy but the cornstarch also provides cling for the sauce. You can replace the kale with other greens, but if you do, pick a sturdy green that will hold up under the warmth of the other vegetables.

Method

Press your tofu ahead of time if necessary. Prepare your vegetables so they’re ready to go. Cube and toss the tofu in the corn starch until well-coated. Bring the 1/2 cup water to a boil and add the kombu to start the rehydration process.

When ready, warm a large frying pan or wok on medium high heat. Add the avocado oil. Add the tofu and fry until lightly browned (should be 2-3 minutes). Working quickly, remove the tofu and set aside.

Add the onion and stir fry for 2 minutes, deglazing the pan as you do. Add the chili, garlic and ginger. Stir fry for another minute. Add the tofu and stir fry for 3 minutes. Add the red pepper, zucchini and carrots. Stir fry another 5 minutes.

Remove the kombu from the water and whisk together the remaining sauce ingredients. Add the sauce to the pan and deglaze again if necessary. Stir fry another 2 – 3 minutes.

Stirring continuously, add the tapioca mixture to the pan and stir until it thickens (should be immediately). Add the kale and stir until lightly wilted (about 2 minutes). Season to taste. Spoon out into bowls and serve

Brown lentil, sweet potato, and mushroom stew with dates and arugula

Sweet and spicy, this makes a small bowl for 4 and a large one for 2.

Ingredients

2T curry powder
1/2t dried, ground allspice
1/4t crushed red chili (or to taste — I use 1/2t)
1/4t coarse sea salt
3 scallions, minced (3″ – 4″ reserved for garnish)
1T fresh garlic, minced
1t fresh ginger, grated and minced
1 1/2 cup water
1 ‘sprig’ dried kombu (about 1″)
1/2 cup brown lentils (black, green or dupuy will also work)
4 large cremini mushrooms, quartered (about 1 1/2 cups)
2 cups sweet potato, peeled and cut 1/3″ dice
2 cups unsweetened plant milk (I use soy)
1/2T white pickling vinegar
2T tomato passata (or puree)
1/4 cup dried, soft dates
1T tapioca flour dissolved in 2T water
2 cups packed baby arugula
Coarse sea salt and chili or black pepper to taste

Optional: Garnish with sour sesame or cashew cream (as show here), a little coconut milk, and/or a little cilantro to add colour and flavour.

Directions

Bring a large frying pan with a lid to heat on medium. Add the curry powder and other spices. Toast for 2-3 minutes until aromatic. Add the scallions, sea salt, garlic, and ginger. Stir fry for 2 minutes.

Add the water and deglaze the pan. Add the lentils and kombu. Bring the pan to a light simmer. Cover, reduce heat to low and simmer 15 minutes. Add the mushrooms and sweet potatoes and simmer covered for another 15 minutes or until the lentils are tender.

At the 30 minute mark, add the plant milk and vinegar. Increase the heat to medium low and bring the pan to a light simmer. Simmer uncovered for 20 – 30 minutes or until the plant milk is reduced by about half. Remove the kombu. Add the dates and passata. Simmer another 5 minutes. Stirring slowly, add the tapioca mixture. Stir until it thickens (should be immediately)

Add the arugula and stir gently but thoroughly to combine. Let stand 2 minutes to cool and to wilt the greens. Season to taste. Ladle out and garnish as you like with scallion greens sliced on an angle.

Garlic and herb gnocchi with asparagus, sun-dried tomatoes and artichokes

A rich but simple potato pasta, paired up with traditional vegetables, kalamata olives, and a light red sauce. This makes a smaller appetizer size for 4 or a larger bowl for 2.

Ingredients

For the gnocchi
1 large floury potato (about 2 cups, mashed — I use organic russets)
1T fresh garlic, minced
1/2T herbes de Provence (or similar)
1/4 cup nutritional yeast
1/4t black pepper, freshly cracked
Up to 1/2 cup tapioca flour (see the note below)
1/3 cup brown rice flour
Coarse sea salt to taste
2 liters water with 2t coarse sea salt for boiling

For the sauce
2T pasta water
3 scallions, finely chopped
1/4t coarse sea salt
1/4t black pepper, freshly cracked
1T fresh garlic, minced
1/2T herbes de Provence (or similar)
16 asparagus stalks, bottoms broken off, cut into 1″ segments
1 cup artichoke hearts (don’t use jarred)
2T sun-dried tomatoes rehydrated in 1/4 cup boiling water (don’t use jarred)
1/2T lemon juice
1 cup tomato passata (or puree)
2T nutritional yeast
1/2T kalamata olives per bowl, pitted and sliced
Coarse sea salt and black pepper to taste

Optional: Typically, you would peel the potato once it has cooled, but I leave it on and blend it in. A lot of the fiber and other nutrients are in the skin. Add a little nutmeg for something more traditional. Add some fresh basil for additional colour and flavour. Finish the sauce with 1 – 2 tablespoons of olive oil for a richer mouth feel and flavour.

Method

First, start the gnocchi, then make the sauce. Boil the potato unpeeled in enough water to cover for about 30 minutes. Drain and chill uncovered in the refrigerator for at least 3 hours.

When the potato has cooled and you’re ready to start the gnocchi, add the boiling water to the sun-dried tomatoes in a small bowl and set aside. Puree smooth. Add the garlic, herbs, and nutritional yeast, 1/4 cup tapioca, and the brown rice flour. Mix thoroughly and let stand about 15 minutes. Add more tapioca as necessary until a soft dough forms. Add salt to taste.

If you find your dough doesn’t come together is too moist, add more tapioca flour 1 tablespoon at a time. But start with 1/4 cup. If it’s too dry, add a little water, 1 tablespoon at a time. If you’re unsure whether the dough is right, test one piece and see what the resulting texture is like before committing.

When the dough is ready, roll out gently into lines about 1/2″ in diameter and cut into 1″ segments. You can also roll about 1T pinches of dough as dumplings if you prefer. Lines are more traditional. Decorate each gnocchi with a gentle fork press (striation helps to hold the sauce with the pasta).

In a large pan, bring the 2 liters water and salt to a light boil on high heat. Reduce heat to medium. Add the gnocchi and swirl the pan to avoid sticking. Simmer the gnocchi until they float. Don’t overcook.

Drain carefully, reserving 2T water for the sauce. Rinse gently but thoroughly with cold water. Turn then out onto a clean, dry cutting board and let them dry a little while you make the sauce.

Warm a large frying pan on medium high heat. Add the water, scallions and sea salt. Water saute for 2 minutes. Add the garlic and herbs. Saute for 1 minutes. Add the asparagus and saute for 4 – 5 minutes. Add the artichoke hearts and saute for 2 minutes. Add the sun-dried tomatoes (including the soaking water) and the lemon juice. Deglaze the pan.

Add the tomato passata. Reduce heat to medium and simmer for another 3 minutes. Add the gnocchi to the pan and toss to combine. Simmer for 2 minutes, remove from heat and toss with the nutritional yeast.

Let stand a minute or so to cool. Season to taste. To plate, spoon out and garnish with olives and more nutritional yeast if you like, and serve.

Mushroom, pepper and potato soup

A simple, colourful and light soup. A good appetizer or a very light lunch, this makes a small bowl for 4 or good sized bowl for 2.

Ingredients

2T water
1/4t coarse sea salt
2 scallions, minced, 3″ – 4″ green reserved for garnish
1T fresh garlic, minced
4 large cremini mushrooms, stemmed and thinly sliced, 1/8″
1T smoked paprika
1/4t black pepper, freshly cracked
3 small white potatoes, 1/4″ dice (about 1 cup)
1/2T white vinegar
2T tamari
3 cups vegetable stock
1 ‘sprig’ dried kombu (about 2″)
1 red shepherd pepper (or red bell, see the note below)
1 green bell pepper (a few very thin slices reserved for garnish)
2T nutritional yeast
1/2T arrowroot flour dissolved in 2T cold water
Coarse sea salt and black pepper to taste

Optional: Add lentils, chickpeas, cubed tofu, dumplings or pasta for a more filling soup. Red bell pepper will work as an alternative to the red shepherd, but it won’t be as juicy. Add a few tablespoons tomato passata and/or a couple tablespoons of cashew butter or olive oil to add body and flavour. Add some finely chopped figs and/or sun-dried tomatoes to broaden out the flavour. Add some leafy greens for additional colour and nutrition. Slowcook if you prefer.

Method

Warm a large pan with a lid on medium heat. Add the water, scallions and sea salt. Water saute for 2 minutes. Add the garlic. Saute for 1 minute. Add the mushrooms and paprika.

Increase heat to medium high and saute for 3 minutes. Add the potatoes and saute for another 2 – 3 minutes. Add the vinegar and tamari and deglaze the pan. Add the stock and kombu.

Return the pan to a simmer, cover, reduce heat to low and simmer 10 minutes. At the 10 minute mark, uncover and add the peppers. Increase heat to medium low and simmer for another 10 minutes uncovered or so until the potatoes are tender.

Remove from heat. Remove the kombu. Add the nutritional yeast. Stirring continuously, add the arrowroot mixture slowly. Stir until it thickens (should be immediately). Season to taste.

To plate, ladle out into bowls. Garnish with scallion green sliced on an angle and thin slices of green pepper. Sprinkle with some additional nutritional yeast if you like and serve.

Sun-dried tomato scones with olives, figs, and green herbs

Made with miso and cashew butter, these are a simple treat good for a snack, small sandwiches or other uses.

Ingredients

The wet ingredients
3T cashew butter
1T white vinegar (or to taste)
1T unpasteurized sauerkraut vinegar
1/4 cup unsweetened plant milk
1T white miso

The dry ingredients
1 cup bread flour
1/4 cup nutritional yeast
1t baking powder
A pinch baking soda
1/2T herbes de Provence (or similar)
1t garlic powder

The garnish
2T sun-dried tomatoes, chopped and rehydrated with 3T boiling water
3T figs, finely diced
1T kalamanta olives, pitted and chopped
Coarse sea salt and black pepper to taste

Optional: The crumb will be light and closer to foccaccia in some ways than to a traditional dense but flaky scone.
If you prefer, bake as a in a very well-oiled 3″x9″ loaf pan. Black olives will also work fine in this. White miso will produce a lighter crumb, while red produces a richer flavour and a darker coloured crumb. Balsamic vinegar will produce a slightly sweeter and darker scone.

Method

Rehydrate the tomatoes with the boiling water. When the tomatoes are getting close to room temperature, whisk the wet ingredients together (adding the ingredients in order) until smooth. Chill both the tomatoes and the wet ingredients in freezer for about 20 minutes.

At the 30 minute mark, preheat the oven to 425F.
Combine the dry ingredients. Add them to a small food processor. Add 2T figs, 2T rehydrated sun-dried tomatoes (i.e., leaving a little of each for garnish) and 1/2T olives, the wet ingredients and the sun-dried tomato soaking water.

Pulse blend until a dough forms. Mix in the remaining figs and sun-dried tomatoes, handling the dough as little as possible. Press into a 3″ x 9″ loaf pan and chill covered with plastic wrap for about 30 minutes.

Turn out the dough. Press the remaining olives into the top, gently. Cut into 3″ squares. Cut each square in half at a 45 degree angle. To bake, use a baking sheet lined with baking paper preferably, or a very lightly oiled baking sheet or a baking sheet lightly dusted with fine corn meal
if necessary.

Bake on the middle rack for about 12 – 14 minutes or until the scones are lightly browned. Remove from heat and let cool on a wire rack until ready and serve.

Mocha frozen dessert with salted Earl Grey tea caramel

Ingredients

For the bananas
2 medium frozen bananas (about 1 1/2 cups)
3T soft, dried dates pitted and chopped
A shot espresso (short)
1/2t vanilla extract
1t walnuts, chopped

Optional: 1t maca powder. Use pistachios, peanuts or shelled sunflower seeds in place of the walnuts if you like.

For the caramel
1 Earl Grey tea bag
3T boiling water
3T soft, dried dates, pitted and chopped
A pinch sea salt

Method

For the caramel, steep the tea and the dates for 5 minutes. Squeeze the bag and discard. Puree smooth. Add the sea salt and stir to combine.

For the bananas, make the espresso and steep the dates in it for a few minutes. Puree smooth. Add to the bananas and add the vanilla extract. Add the maca if you’ll be using it. Puree smooth.

Mix 1t banana mixture with the caramel to combine. Spoon out. Add 1-2T caramel and stir to marble if you like. Garnish with remaining caramel and walnuts, and serve.

Creamy mushroom soup

With cabbage, scallions and garlic, this is a creamy, delicious and fairly simple soup.

Ingredients

2T water
1/2t coarse sea salt, divided
4 scallions (about 1/4 cup), minced, 3″ – 5″ reserved for garnish
1T fresh garlic, minced
1T herbes de Provence
2 cups cremini mushrooms, stemmed and thinly slice, about 1/6″
1T lemon juice, divided
1T tamari, divided
2 cups shredded green cabbage (I use coleslaw mix)
4 cups unsweetend plant milk (I use soy)
1/2T tapioca starch dissolved in 1T cold water
1/4 cup nutritional yeast
Coarse sea salt and black pepper to taste

Method

Warm a large frying pan with a lid on medium heat. Add the water, 1/4t sea salt and scallions. Water saute for 2 minutes. Add the garlic and herbs. Saute for 1 minute. Increase heat to medium high. Add the mushrooms and stir fry for 3 – 5 minutes until the mushrooms are well wilted and nicely browned. Add 1/2T lemon juice and 1/2T tamari. Deglaze the pan and stir fry another minute. Remove from heat. Remove the mushrooms, et al., and set aside.

Return the pan to heat on medium high. Add the cabbage, the remaining lemon juice, tamari and sea salt. Stir fry for 3 minutes until the cabbage is lightly wilted. Add the soy milk. Return the pan to a simmer. Reduce heat to low, cover and simmer 20 minutes. Uncover, increase heat to medium low and simmer another 10 minutes, or until the soy milk is reduced by about a third.

Stirring continuously, add the tapioca mixture. Stir until it thickens (should be immediately). Remove from heat. Add the nutritional yeast and about half of the mushrooms. Stir until combined. Let stand 2 minutes to cool. Season to taste. To plate, ladle out the soup. Garnish with remaining mushrooms and scallion greens sliced on an angle, and serve.