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Kale, cashew and walnut pesto

A simple, mostly raw pesto, heavy on the greens. Pictured here with a maple and tamari roasted tofu, red
potatoes and heirloom carrots.

Ingredients

2 cups packed baby kale
1/4 cup fresh basil
1T fresh garlic, minced
1T lemon juice
2T cashews
2T walnuts
2T olive oil
1/4 cup nutritional yeast
Sea salt and black pepper to taste

Directions

Soak the nuts in warm water for at least an hour.
Combine all ingredients in a food processor and puree
until smooth.
Let stand 30 minutes before using.
Seasons to taste.

 

 

Creamed artichoke and walnut soup with kale and kalamata olives

Served with red Thai chili spiced tomato ribbon and scallions, this soup combines enthusiastic flavours and colours.

Ingredients

4 cups vegetable stock
1t coarse sea salt, divided
1/4t black pepper
1t dried, rubbed thyme
1T lemon juice
2 cups artichoke hearts
4 scallions, minced (6″ of greens reserved for garnish)
2T fresh garlic, minced
1/2 cup walnuts
1/4 cup and 1T nutritional yeast
4T kalamata olives, roughly chopped
1/4 cup passata (tomato puree)
1/4t red Thai chili paste (or to taste)
1 cup kale, finely chopped
2T tapioca flour whisked with 2T cold water
Sea salt and black pepper to taste

Directions

Soak the walnuts in warm water for 1 hour.
When ready to make the soup, preheat the oven to 400F.
Toss the kale with 1/4t of coarse sea salt.
Add the kale to a lightly oiled baking sheet and bake on the middle rack until lightly browned (approximately 15 minutes). Ovens vary; use the colour and lightness of the kale as your guide.
Bring the stock to a light simmer in a pan with a lid.
Add 1/2t sea salt, lemon juice and black pepper
Add the artichoke hearts, scallions and garlic.
Reduce heat to low, cover and simmer 10 minutes.
Remove the kale from the oven when ready.
Toss with 1T nutritional yeast and set aside.
When the soup has simmered 10 minutes, pull out the artichoke hearts with a spoon (and some stock is fine).
Drain the walnuts.
Using an immersion blender, puree with the artichoke hearts until smooth.
Add the pureed artichoke hearts and walnuts to the pan.
Puree soup together until smooth.
Return to a simmer on low, cover and simmer for 10 minutes.
While the soup simmers, mix the passata with the chili paste and 1/4t of coarse sea salt.
Whisk the tapioca flour and the cold water.
Stirring constantly, add the mixture slowly. to the soup until it thickens.
Add the 1/4 cup nutritional yeast and stir to combine.
Remove from heat.
Season to taste.
Ladle out the soup into bowls.
Sprinkle the soup with roasted kale.
Dribble the passata over the soup and the kale.
Sprinkle about 1/2T olives around the soup with 1/2T in the center.
Garnish with scallions and serve.

Red kale, kamut and wild rice salad

With sun-dried tomatoes and pumpkin seeds, this salad offers a lot of texture, colour, and nutrition — either as a side dish or a light lunch. Kamut is a relative of wheat. Similar in some respect to orzo, it plumps up when cooked.

Ingredients

3 cups vegetable stock
1/4t coarse sea salt
2/3 cup kamut
1/3 cup wild rice
2T sun-dried tomatoes, diced
4 cups packed red kale, stemmed and coarsely chopped
1/4 cup pepitas (pumpkin seeds)
2T olive oil
1T lemon juice
2T nutritional yeast
Sea salt and black pepper to taste

Directions

Bring the stock and the sea salt to a light boil in a small sauce pan with a lid.
Add the kamut, cover and simmer on low for 15 minutes.*
Add the wild rice, cover and simmer for another 45 minutes or until the moisture has been absorbed.
Remove from heat.
Add the remaining ingredients except for the nutritional yeast.
Stir until until well-combined.
Cover and let stand 10 minutes to wilt the kale.
Toss with nutritional yeast, season to taste and serve.

*If you prefer, soak the kamut overnight, and then just cook the kamut and wild rice together, reducing the stock to 2 1/2 cups.

Warm kamut salad with red pepper, zucchini and kale

A simple warm salad that goes well as a side dish. Add some walnuts or black olives for a light lunch.

Ingredients

3 cups water
1 cup kamut berries
1/2t coarse sea salt, divided
2T cooking oil
2 scallions, minced
1T fresh garlic, minced
2T fresh basil, minced
1t dried rubbed oregano
2 red peppers, 1/2″ dice (about 1 1/2 cups)
1 large zucchini, 1/4″ slices (about 2 cups)
2 cups kale, finely chopped
1T lemon juice
1t tamari
2T nutritional yeast
2T olive oil
Sea salt and pepper to taste

Directions

First, make the kamut.
In a small sauce pan with a lid, bring the water and 1/4t sea salt to a simmer.
Add the kamut.
Cover, reduce heat to low and simmer for 1 hour or until the stock has been absorbed.
Remove from heat and set aside.
Trim the ends of the zucchini, slice in half length-wise and then slice in 1/4″ rounds.
In a large frying pan, bring the oil and 1/4t sea salt to heat on medium high.
Add the scallion and saute for 2 minutes.
Add the garlic and herbs and saute for 1 minute.
Add the red pepper and saute for 3 minutes.
Add the zucchini and saute for 5 minutes.
Add the kale and saute for 3 minutes or until the pan is starting to lightly brown.
Add the lemon juice and tamari, and deglaze the pan.
Remove from heat.
Add the nutritional yeast, olive oil and kamut, and toss to combine.
Season to taste and serve.

Deep dish white pizza with kale, sun-dried tomatoes and kalamata olives

A thick-crust pizza with a white sauce made from red lentil, cabbage and artichoke white sauce accented with sesame, oregano, nutritional yeast and white miso.

Ingredients

For the dough
2 1/4 cups hard wheat flour
1/4t coarse salt
1T dried Italian herbs
1 cup warm water
1T yeast
4T olive oil, divided
1/2 coarse yellow corn meal

For the sauce
1/2 cup red lentils
1 1/2 cup water
1/4t coarse sea salt
1 cup cabbage
1 cup artichoke hearts
1/2 cup unsweetened soy milk
1T white miso
1T fresh garlic, minced
2T olive oil
2T sesame seed butter
1/4 cup nutritional yeast
2T tapioca flour whiskey with 3T cold water
Sea salt and black pepper to taste

For the toppings
1t dried oregano, rubbed
1/4t coarse sea salt
2T sun-dried tomatoes, reconstituted
2T kalamata olive, pitted and chopped
1 cup of kale, coarsely chopped
1/2T olive oil

Instructions

Start the dough, then make the sauce and then add the toppings.
Combine salt and flour in a bowl.
Combine the water and yeast according to your yeast’s instructions.
Once the yeast proofs, whisk in 2T of oil.
Combine the wet and dry ingredients.
Kneed for 10 minutes on a floured board.
Let rise at least 1 hour in a clean, lightly oiled bowl, covered with a damp clean kitchen towel.
Punch down from time to time.
While the dough is rising, make the sauce.
In a small saucepan with a lid, bring the water to a boil with 1/4t coarse sea salt.
Add the red lentils, cover and simmer for 20 minutes.
Add the remaining ingredients except for the tapioca flour and water.
Simmer on medium low, uncovered for 15 minutes.
While the sauce simmers, roll out the dough on a lightly floured board.
Oil a 9″x9″ baking dish with the remaining 2T olive oil.
Sprinkle the corn meal evenly across the bottom.
Puree the sauce and return to a light simmer.
Whisk the tapioca with water until dissolved.
Stirring continuously, add the tapioca mixture to the sauce slowly until thickened.
Set aside and allow to cool for 10 minutes.
While the sauce cools, preheat the oven to 450F.
Add the dough to the pan, and pinch up the sides about 1″.
When the sauce has cooled a bit, add to the dough in an even layer.
Sprinkle the sauce evenly with the coarse sea salt, the oregano, the sun-dried tomatoes and olives, and the kale last.
Drizzle with the 1/2T olive oil.
When the oven is ready, bake on the middle rack for 25-30 minutes, until the crust is starting to brown lightly. Ovens vary; use the color of the crust as a guide.
Remove from the oven, let cool 10 minutes, slice and serve.

Single-serve polenta pancake with sauteed kale, sesame and tapioca white sauce and sliced heirloom tomatoes

A simple dish for brunch for one that easily doubles.

Ingredients

For the polenta
1 1/3 cup boiling water
1/4t of coarse sea salt
1/3 cup coarse yellow cornmeal
2T unsweetened soy milk
1T olive oil (or coconut oil, if you prefer)
1/2T fresh garlic, minced
1T nutritional yeast
1 pinch black salt
1/2t dried ground turmeric (or to taste)
1T tapioca flour dissolved in 3T water
Sea salt and black pepper to taste

For white sauce
3/4 cup unsweetened soy milk
1/4t coarse sea salt
1T sesame seed butter (or cashew butter if you prefer something milder)
1/2T sauerkraut vinegar
1T nutritional yeast
1T tapioca dissolved in 1T cold water
Sea salt to taste

For kale and tomatoes
1 cup kale, chopped coarsely
1/4t sea salt
1T olive oil
2-3 heirloom grape tomatoes, thinly sliced, 1/8″
Sea salt and black pepper to taste

Directions

Make the polenta first, then the kale and the white sauce.
Bring the water and sea salt to a soft boil in a pan with a lid.
Add the corn meal slowly, stirring as you go.
Reduce heat to low, cover and simmer for roughly 20-30 minutes, stirring frequently to avoid sticking.
The polenta will be done when it’s quite thick and pulling away from the sides of the pan.
Add the nutritional yeast, garlic, turmeric, soy milk and any additional seasonings.
Return to a light simmer on low.
Add the tapioca solution slowly stirring continuously until it thickens.
Remove from heat, let stand five minutes to cool, and season to taste.
Spoon the polenta into the bottom of 9″ round glass pie plate and smooth the top with a spoon.
Let cool for about 20 minutes uncovered in the refrigerator to setup.
Cover with plastic wrap and chill another hour or until you’re ready to put it into the oven.
When read, preheat the oven to 400F.
Carefully turn out the polenta onto a well-oiled baking sheet (use a spatula — it will be fragile).
Bake on the middle rack for 20 – 30 minutes until the bottom is lightly crisping.
Broil for about 5 minutes until the top is lightly browning.
Turn off the heat of the oven and leave the polenta on the middle rack to keep it warm.
While the polenta bakes, make the sauce and the kale.
In a small sauce pan, bring the soy milk to a simmer.
Add the sea salt, sesame seed butter and vinegar.
Simmer for 5 minutes on low.
Add the nutritional yeast.
Add the tapioca solution slowly stirring continuously until it thickens.
Remove from heat, season to taste and set aside for 5 minutes to cool.
In a frying pan, bring the oil to heat with 1/4t sea salt on medium high.
Add the kale and saute for 3-5 minutes (longer if you prefer your kale more cooked).
Remove from heat, season to taste and set aside.
When done, remove the polenta from the oven (carefully — it will be fragile) and plate.
Garnish with kale, then sauce, then sliced tomatoes.

Black lentils, potatoes, and kale with lemon cashew butter and sea vegetables

Seasoned with scallions, purple dulse flakes, toasted nori, and black sesame seeds, this dish relies primarily on the salty flavour of the sea vegetables, the sweetness of the cashew butter and the rich combination of lentils, potatoes and greens for its flavour. One pan, one bowl, one plate, no refined oil, no added sugar, added salt optional (but recommended if you’re not trying to cut out salt!).

Ingredients

For the lentils, potatoes and kale
1 1/2 cups water, divided
1/4 cup black beluga lentils (green, brown, dupuy will also work, but not red)
1 ‘spring’ dried kombu (about 1/2″)
1 medium yellow potatoes, about 1/8lb or 3/4 cups in 1/2″ dice
1 scallion, minced (2″ – 3″ green reserved for garnish)
1/2T minced garlic
1 cup green kale, chopped
1t purple dulse flakes, 1/4t reserved
1t nori flakes, 1/4t reserved
1T nutritional yeast
1t black sesame seeds (white will do)
Sea salt, tamari, and/or black pepper to taste

For the cashew sauce
1T cashew butter
1T warm water
1T nutritional yeast
1/2T lemon juice
Sea salt and black pepper to taste

Directions

Start the lentils, add the potatoes and finish with the kale. In a medium pan with a lid, bring 1/2 cup water to a soft boil. Add the lentils and kombu, cover and simmer on low for 20 minutes. Drain the lentils and rinse thoroughly.

Return the lentils and kombu to the pan, add the
potatoes and add enough of the 1 cup remaining water to cover. Bring the pan to a soft boil on medium-high.
Cover, reduce heat to low and simmer for another 20 minutes or until the potatoes are just shy of fork tender and most of the water has been absorbed. If you have more than 1/4 cup or so water left in the pain, drain the lentils carefully. Remove the kombu. Add the kale, garlic, purple dulse, nori, and scallions. Stir to combine and simmer on low for another 5 minutes until the kale is lightly wilted.

When done, remove from heat and set aside for 5
minutes to cool. Toss with the nutritional yeast. Season to taste. Whisk the cashew butter with the water and lemon. until creamy. Add the nutritional yeast and stir till its absorbed and consistent. Season to taste. Plate the lentils, potatoes and kale. Spoon the cashew mixture over the top. Sprinkle with the remaining 1/4t nori, 1/4t dulse, and black sesame seeds. Garnish with the scallion green sliced on an angle and serve.

Brown lentil, toasted millet bowl with spinach, kale, and sun-dried tomatoes

Stir fried with tamari, garlic, scallions and embellished with spiral cut carrots, raisins, milled flax seed, and nutritional yeast, this is a simple to prepare and nutritious dish. Makes a large bowl for 2 or a filling side dish for 4.

Ingredients

For the lentils and millet
2 cups water
1/3 cup dry brown lentils
1/3 cup hulled millet
1 ‘sprig’ kombu (about 1″)

For the sauce
1/2 cup sun-dried tomatoes (dehydrated, not jarred)
1/2 cup boiling water
2 scallions, finely chopped
1T fresh garlic, minced
1T tamari

For spinach and kale
2 cups packed baby spinach
1 cup packed kale, stemmed coarsely chopped
1/4 cup raisins (I use sultana)
About 1 cup, spiral cut carrots

For the garnish
2T cold milled brown flax seed
2T nutritional yeast
Coarse sea salt and black pepper to taste

Optional: A little lemon or lime juice will add some sour flavour. Some chopped olives will add some additional flavour and fat. A mix of orange and purple carrots, a little spiral cut golden or red beet will add a lot of colour and some additional nutrition.

Directions

Start the millet and lentils, and then assemble the rest of the bowl. In a small pan with a lid, toast the lentils and millet for about 3 minutes (stirring frequently). Add the water and kombu. Bring the pan to a light boil. Cover, reduce heat to low and simmer for about 30 minutes, or until the water is absorbed. Remove from heat, remove the kombu, and let fluff about 5 minutes.

At about the 15 minute mark, bring half a cup of water to a boil and add it to the the sun-dried tomatoes to rehydrate. Set aside.

While the lentils and millet are fluffing, add the spinach, kale and raisins to a large bowl. Using a spiralizer or a mandoline, cut the carrots in fine, noodle like shapes, Or if you prefer, use a box grater to grate, or use a knife to cut matchsticks. Mix the milled flax seed and nutritional yeast.

When the millet has fluffed, bring the pan back to heat on medium heat. Add the tamari, the water from the sun-dried tomatoes, the scallion, and the garlic. Stir fry for about 2 minutes until the water has been absorbed.

Add the millet and lentils to the greens and stir
thoroughly to combine. Sprinkle in the the nutritional yeast and flax seed. Stir to combine. Let stand about 5 minutes to wilt the greens lightly. Season to taste, bowl out, and serve!

Miso soup with tofu, shiitake mushrooms and kale

Simple and nourishing, this makes 4 small bowls or 2 large ones.

Ingredients

1T water
2 scallions, minced about 4″ green reserved for garnish
1 cup shiitake mushroom caps, stemmed and sliced 1/4″
250g tofu, 1/4″ cubes
1T tamari
1T lemon juice
4 cups water
1 ‘spring’ dried kombu, about 1″
2-3T red miso (use low sodium if you can find it)
1 cup green kale, stemmed and coarsely chopped
Coarse sea salt to taste
1/2 cup purple carrots, matchsticked

Optional: 1/2t toasted sesame oil add some additional flavour to this dish, and a teaspoon of white sesame seeds will add colour, flavour and nutrition. I often add nori flakes to mine as a garnish as well. White and yellow miso often have a milder flavor than red. Regular orange carrots are also fine for this dish and add a lovely colour contrast.

Method

Bring a medium pan to heat on medium high heat. Add the scallions and water and stir fry for 1 minute. Add the shiitake and tofu stir fry for 2 minutes.
Add the tamari and lemon and deglaze the pan. Stir fry for another 2 minutes or until most of the moisture has been absorbed, the tofu is lightly browning, and the pan is starting to dry again.

Add water and kombu. Bring to a gentle simmer and simmer 5 minutes. Remove from heat, remove the kombu, add the miso and stir to combine. If you’re new to miso, add 2T to start and add more to taste. Add the kale and stir to combine.

Let stand a minute to wilt the kale lightly. Season to taste. Ladle out. Garnish with scallion greens sliced on an angle and the matchsticked carrots, and serve.

Note, miso ‘tea’ also makes a light, simple snack or breakfast. Bring a cup or so of water to a boil, pour over a 2-3 teaspoons of miso in a mug, and stir until dissolved.

Tomato, artichoke drop soup with brown rice and kale.

A warm and filling soup. The tapioca binds the artichoke and tofu into a nice, lightly chewy drop dumpling. This makes 4 small bowls or 2 large ones.

Ingredients

For the soup
1/4 cup long-grain brown rice
4 cups vegetable stock
2 cups tomato passata (or tomato puree)
1/4 cup scallions, minced, with about 4″ green reserved
for garnish
1T garlic
1/2T dried basil, rubbed
1t dried oregano, rubbed
1/2t dried thyme, rubbed
1T lemon juice
1/4t black pepper, freshly ground
2 cups green curly kale, stemmed and coarsely chopped
2T nutritional yeast
1/2 cup carrots, matchsticked (I use purple carrots)
Sea salt and black pepper to taste.

For the artichokes
120g extra firm, high quality tofu
1/4t coarse sea salt
1/2 cup artichoke hearts (not jarred)
1/4 cup tapioca flour
1/2t dried ground turmeric
1/2t baking powder
1/4 cup cold water

Optional: Replace the basil, oregano, and thyme with a tablespoon of “Italian herbs” mix or herbes de Provence.

Method

In a large pan with a lid, toast the rice for 2-3 minutes on medium high. Add the stock, return to a simmer, cover reduce heat to low and simmer for 30 – 40 minutes until the rice is soft. Add the passata, herbs and spices to the soup. Cover and simmer another 10 minutes.

While the soup finishes, puree the artichoke ingredients until smooth. Uncover the soup and increase the heat to medium to return the soup to a light boil. Scoop about 1T artichoke mixture onto a spoon and drop into the soup. Repeat (quickly) until all of the mixture has been dropped.

Simmer for another 2 minutes (be sure not to overcook). Add the kale and nutritional yeast. Stir to combine. Add the carrots, reserving a few for garnish if you like. Let stand 2 minutes to cool. Season to taste. Ladle out, garnish with scallion green sliced on an angle and serve.