Mostly raw watercress, green apple soup with cashew cream

/0 Comments/in , , /by

Normally cooked and chilled, this soup is a very
nutritious, simple and mostly raw variation on this
superb if surprising flavour pairing.

Ingredients

2 green apples, cored and thinly sliced, 1/8″ (reserve 4-6 slices for garnish)
1 cup packed watercress, minced
1/4t coarse sea salt
2 scallions, minced (reserve 4″ of green for garnish)
2t fresh garlic, minced
1T lemon juice
2T cashew butter
2 cups warm water
2T nutritional yeast
Sea salt and black pepper to taste

For the garnish
2t cashew butter
2t warm water
1/4t coarse sea salt
2t nutritional yeast
Sliced apple and sliced scallion as above

Directions

Puree the apples with the watercress, garlic, scallions, nutritional yeast, and lemon juice with the cashew butter and sea salt until smooth.
Add the warm water, let stand 20 minutes, and puree again.
Chill the soup for one hour to setup.
When ready to serve, ladle out into bowls and add the garnish
Dissolve the cashew butter in the 2t water and sea salt to make the cashew cream. Add another 1t of water if necessary for consistency.
For the garnish, add a few apple and scallion slices to the middle of the soup, sprinkle with nutritional yeast and a few dollops of cashew cream.

Chocolate amaranth pudding, red pear and walnut cream and sweet black cherries

/0 Comments/in , , , /by
A simple, very nutrient dense pudding — a healthy dessert or a rich breakfast.

Ingredients

For the amaranth
1 1/2 cups water
1/4t coarse sea salt
1/2 cup dried white amaranth
1/4 cup cocoa (I use a fair-trade, Dutch-processed brand)
1/4 cup agave (or to taste)
1T cashew butter
Coarse sea salt to taste

For the garnish
1 red pear
2T chopped walnuts
1T lemon juice
1T agave nectar
1 cup dark cherries
1/4t coarse sea salt

Directions

In a small sauce pan with a lid, bring the water and sea salt to a light boil.
Add the amaranth, cover and simmer on low approximately 25 minutes, until the amaranth is thick, stirring occasionally.
Remove from head, add the cocoa, agave, and cashew butter.
Whisk to combine, season to taste and transfer to small glasses.
Chill uncovered for 20 minutes, cover with plastic wrap, and chill for 2 hours.
Core and chop the pear.
Puree the pear with the walnuts, lemon juice, and agave until thickened.
Spoon the pear and walnut sauce over the top of the amaranth.
Garnish each with 1/2 cup of cherries tossed in the remaining sea salt.

 

 

White corn grits with smokey maple, tamari coconut, black beluga lentils, and baby greens

/0 Comments/in , , /by

Heirloom tomatoes, nutritional yeast, sumac, purple dulse, and nori flakes add some additional colour and flavour to a traditional breakfast dish.

Ingredients

For the lentils
2/3 cups water
1/4 cup black beluga lentils
1 sprig dried kombu (about 1″)
1/2T olive oil
1T nutritional yeast
Sea salt and black pepper to taste

For the grits
1 1/2 cups of boiling water
1/2t coarse sea salt
1/2 cup white corn grits (grits are treated corn meal)
1/4 cup unsweetened plant milk
1T olive oil (use sesame seed butter as a flavourful alternative)
1T fresh garlic, minced
1 scallion, minced (4″ green reserved for garnish)
1T tapioca flour dissolved in 2T water
2T nutritional yeast
Sea salt and black pepper to taste

For the coconut
2T coconut flakes
2t maple syrup
1T tamari
A dash liquid smoke
Sea salt and black pepper to taste

For the garnish
3-5 heirloom grape tomatoes, thinly sliced
1/2 cup baby greens (I use a mix of baby spinach and baby kale)
1T nutritional yeast
Scallion green sliced at an angle (as noted above)
A good pinch each: dried ground sumac, purple dulse flakes, and nori flakes.

Start lentils, then the grits, then the coconut. In a small sauce pan with a lid, bring the water and sea salt to a soft boil. Add the lentils and kombu, cover and simmer on low for 30-40 minutes or until the water has been absorbed. When done, drain the lentils, remove the kombu, and rinse. Set aside until you’re ready to plate.

While the lentils cook, make the grits. In a small sauce pan with a lid, bring the water and sea salt to a soft boil. Add the grits slowly, whisking as you go. Reduce heat to the lowest setting and cook for roughly 20 – 30 minutes, stirring frequently to avoid sticking. The grits will be done when they’re quite thick and pulling away from the sides of the pan. Cooking time varies by pan and grind — use the consistency of the grits to determine when they’re done. When the grits are done, add the garlic, scallion, olive oil, and soy milk. Cover and simmer another 5 minutes on low. Stirring continuously, add the tapioca mixture until thickened. Remove from heat, add the nutritional yeast, and stir to combine.

With grits and the lentils well underway, make the coconut. Preheat the oven to 350F. Toss the coconut in the other ingredients until well-coated. Arrange the coconut in a a small glass or ceramic baking dish in an even layer. Bake on the middle rack until brown, about 10-12 minutes, stirring here and there. Ovens vary; use the color and dryness as a guide and be careful not to overcook.

When everything is ready, toss the black lentils with the oil, and nutritional yeast. Season the lentils and grits to taste. Spoon half of the grits onto the plate in a circle, thinner in the middle than at the sides. Sprinkle with the sumac, nutritional yeast, nori and dulse around the edges. Add half of the black lentils a couple of tablespoons at a time, layering half the baby greens in between tablespoons of lentils. Add a sprinkle of coconut to the top. Add half the sliced tomato around the sides. Repeat for the second portion and serve.

Vanilla frozen dessert with salted whiskey, coffee and cashew fudge sauce

/0 Comments/in , , /by

Ingredients

1/4 cup whiskey (traditionally Irish — I used bourbon)*
1T coconut sugar
1 shot espresso (short)
1T cashew butter
1/4 cup unsweetened plant milk (I use soy)
A pinch coarse sea salt
2 large frozen bananas (about 1 1/2 cups)
1/4t vanilla extract
1/4 cup frozen cherries

Optional: 1t maca powder

Directions

In a small sauce pan with the lid handy, bring the whiskey to a light boil on medium high heat. Add the sugar and stir. Simmer for about 30 seconds, and then — carefully — light the pan. If the fire is too high, put the lid on. Otherwise, it should burn off the alcohol and caramelize the sugar a bit.

Reduce heat to medium low. Let the whiskey simmer and reduce to about 2T, add the espresso and the cashew butter. Stir to thoroughly dissolve the cashew butter, and then slowly whisk in the plant milk and sea salt. It should emulsify quickly into a thick, fluffy cream. If the mixture is too thick, add a more plant milk. If it seems thin, ensure the cashew butter is thoroughly dissolved. Chill if necessary.

Puree the banana with the vanilla until smooth. If using the maca, puree it with the banana. Spoon out the banana into an appropriate dish, garnish with the cream and the cherries and serve.

*The quality of the whiskey makes a difference to this dish. Also, it’s rare, but some whiskeys are still produced using animal products.

Garnished with cherries!

Creamy tomato soup accented with sumac, sun-dried tomato and sesame

/0 Comments/in , , /by

Topped with spiral cut and roasted white potato and drips of sesame cream, balsamic vinegar and tomato passata, this makes a good sized bowl for two, but easily doubles or halves. Shown here with a light sandwich (waffles with oat, white miso spread and roasted mushrooms) and a light salad of baby arugula (2 cups packed baby arugula greens, 1T olive oil, 2t balsamic vinegar with a little sea salt).

Ingredients

For the soup
1T cooking oil
1/4t coarse sea salt
2 scallions (4″ green reserved for garnish)
1T dried sumac
1t dried thyme, rubbed
1T fresh garlic, minced
1/4 cup sun-dried tomatoes, chopped (the dehydrated kind, not packed in oil)
1/2T lemon juice
2 cups vegetable stock
1 cup passata (or tomato puree)
1 cup unsweetened soy milk
1T sesame seed butter
2T red miso
1T tapioca flour dissolved in 2T cold water
Sea salt and black pepper to taste

For the garnish
2 medium white potatoes (about 1 1/2 cups)
1T cooking oil
1/4t coarse sea salt
2t nutritional yeast
2t balsamic vinegar
2t passata
1t sesame seed butter dissolved in 1t water
Scallions sliced on a diagonal as above

Instructions

Start with the potatoes, then the soup. Preheat the oven for 450F. If you don’t have a spiral slicer, you can still grate the potatoes with a box grater with the medium holes. Toss the sliced potatoes in 1T oil and coarse sea salt. Add in an even, shallow layer to a small, lightly oiled roasting pan. Roast for about 10 minutes at 450F, reduce heat to 350F and bake for another 15-25 minutes until the potatoes are soft, but not mushy and lightly browned. Ovens vary; use the colour and texture of the potato as a guide.

While the potatoes cook, make the soup. In a large pot with a lid, bring the cooking oil and sea salt to heat on medium high. Add the scallions, sumac, and herbs and saute for 2 minutes. Add the garlic and saute for 1 minute. Add the lemon juice and deglaze the pan. Add the stock, passata and soy milk. Cover and reduce heat to low. Simmer while the potatoes cook.

When the potatoes are done, remove from the oven, sprinkle with the nutritional yeast, and set aside. Remove the soup from heat and add the red miso and sesame see butter. Puree until the soup is smooth. Return the soup to a light simmer. Slowly and stirring continuously, add the tapioca mixture until thickened. Season to taste.

Ladle out the soup. Add the potatoes to each bowl in a thin, light layer. Add the vinegar, the passata and the sesame in small splashes, garnish with the scallions and serve.

Tamari and masala-spiced French lentils and amaranth

/0 Comments/in , , , /by

Served with with roasted kale, cabbage and red onion this make a light lunch or a good savoury breakfast.

Ingredients

1 cup water
1/4 cup amaranth
3T French lentils
1 ‘sprig’ dried kombu, about 2″
1T tamari
1T cooking oil
1T garam masala
2T nutritional yeast
Sea salt and black pepper to taste

For the vegetables
1T cooking oil
1/4t coarse sea salt
1 scallion, minced
1 cup green cabbaged, shredded (I use coleslaw mix)
1/2 cup red onion, thinly sliced
1/2 cup green kale, coarsely chopped
Sea salt and black pepper to taste

Directions

Start the amaranth and lentils, then make the vegetables. In a small pan with a lid, bring the water to a boil. Add the amaranth, lentils and kombu. Cover, reduce heat to low and simmer 30 minutes or until the lentils are soft, stirring occasionally.

While the amaranth cooks, make the vegetables. Preheat the oven to 450F. Toss the vegetables in the oil and sea salt. In a lightly oiled roasting pan, roast for 20-30 minutes turning occasionally, until the vegetables are lightly browned. Ovens vary; use the colour and texture of the vegetables as a guide.

When the lentils are soft, remove the kombu. Add the tamari, cooking oil and masala to the amaranth and cook another 5 minutes. Remove from heat, add the nutritional yeast and stir to combine. Let stand 10 minutes to cool.

When the vegetables are done, season both the amaranth and the vegetables to taste. Plate the amaranth and lentils in a small even circle. Add the vegetables to the middle and enjoy!

Red lentil, potato, and spinach dal with roasted tempeh and Brussels sprouts

/0 Comments/in , , /by

A warm, rich dal with some added color and flavor.

Ingredients

For the dal
2 cups water
2 cups vegetable stock
2 medium yellow potatoes, quartered (about 1 1/2 cups)
1 cup red lentils, rinsed and drained
2T vegetable ghee (or coconut or avocado oil, but not olive)
1/2t of coarse sea salt
1t dried cumin seeds
1/2t dried coriander seeds
1/2t dried mustard seeds
1t dried ground turmeric (or to taste)
3 scallions, minced (reserve about 6″ – 8″ of green for garnish)
2T fresh garlic, minced
1t fresh ginger, grated
1/2t red Thai chili (or green chili, 1/4t cayenne pepper, and so on)
1/4 cup tomato passata (or tomato puree)
A dash of liquid smoke
2 cups loose baby spinach greens
Sea salt and black pepper to taste

For the tempeh and sprouts
1/4t coarse sea salt
2 cups vegetable stock
A sprig of kombu (about 2″)
250g pasteurized tempeh
1 cup Brussels sprouts, trimmed and cut in half
1/4 cup tamari (or to taste)
2T cooking oil, divided
1/2T fresh garlic, minced
1/2t fresh ginger, minced
1T lemon juice
1T coconut sugar
2T nutritional yeast
Sea salt and black pepper to taste

Optional: 1T minced cilantro for garnish, 1t dried curry leaves, 1/4t hing (if you can get them, add them with the other dried spices), 2T coconut milk (added with the passata) if you have 2T that you can spare.

Instructions

First start the tempeh, then start the dal. In a small pan with a lid, bring the stock, kombu and sea salt to a light boil. Add the tempeh, cover, reduce to low and simmer for 45 minutes. Toward the 30 minute mark, start the dal. In a large pan with a lid, bring the water to a light simmer. Add the lentils. Cover, reduce heat to low and simmer for 20 minutes. Stir occasionally.

At the 20 minute mark, add the stock and return the pan to a simmer on medium. Add the potatoes. Cover, reduce heat to medium low and simmer for another 20 – 30 minutes or until the potatoes are fork tender and the lentils have mostly dissolved.

Toward the 40 minute mark, preheat the oven for 400F. Remove the tempeh from the stock and set aside to cool. Cut the tempeth into 3/4″ to 1″ cubes. Whisk the tamari, garlic, ginger, lemon juice, sugar and nutritional yeast with 1/2 cup of the stock until consistent. Cut the sprouts in half, length-wise. Toss the tempeh and the sprouts in the mixture until well coated.

Add the tempeh to a lightly oiled baking sheet and bake for 20-30 minutes on the middle rack. Spoon half of the marinade over the tempeh. Add the sprouts after 10 minutes. Spoon 1/4 cup marinade over the sprouts.

Bake on the middle rack until the tempeh and sprouts are a nice golden brown. Turn the sprouts and tempeh at least once, and add the remainder of the marinade at that point. The sprouts should be soft but not overcooked. Ovens vary; use the colour and texture of the tempeh and sprouts as your guide.

When the potatoes, lentils, tempeh and sprouts are all ready, bring the oil or ghee and sea salt to heat on high in a small frying pan. You can use already ground spices, but the flavor is never the same as freshly ground, and ensuring a correct balance means doing the conversion by weight.

If you have experience popping spices on the stove top, add the cumin, coriander and mustard seeds to the oil until they pop. Otherwise, grind the cumin, coriander, and mustard until powdered in a spice grinder.

Add the dry spices and saute for 1 minute or until they are nicely aromatic. Add the curry leaves and hing if you’ll be using them. Add the scallions, garlic, ginger, and chili and saute for another 2 minutes. Add the dash of liquid smoke. Add the passata and deglaze the pan. Saute for another 3 minutes and remove from heat. Add the coconut milk if you’ll be using it.

Add the spice mixture to the dal. Stir to combine. Let stand 5 minutes for the flavours to mingle and the dal to cool. Add the baby spinach greens. Stir to combine. Let stand a minute for the greens to wilt. Season to taste and dish out the dal in a wide, narrow bowl.

For a dish like this, I’ll usually concentrate some of the potatoes in the center to add additional garnish on top. Season to taste and add the tempeh and sprouts in a loose stack in the middle (or however you prefer for the presentation). Garnish with the scallion greens sliced on an angle and cilantro if you’ll be using it.

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

/0 Comments/in , , /by

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.

Sweet potato, chick pea, and sea vegetable hash with kale, sauerkraut and balsamic vinegar, tomato catsup

/0 Comments/in , , , /by

A fairly straightforward hash — in spite of the ingredients list — baked with sesame and curry spices, topped with kale stir-fried in tamari and mustard, garnished with some sauerkraut, black sesame seeds, and a simple tomato, balsamic vinegar catsup. This recipe easily doubles.

Ingredients

For the dressing
1 scallion, minced
1/2T fresh garlic, minced
1T sesame seed butter
1T tamari
1T pickle or sauerkraut vinegar (pickle vinegar pefered for the spices)
1T cold water
1/2t coconut sugar
1T nutritional yeast
1/2T curry powder
1/4t red Thai chili
Sea salt and black pepper to taste

For the hash
1 cup sweet potato, peeled, 1/3″ dice
1 cup yellow potatoes, scrubbed, 1/3″ dice
1/2 cup cooked chick peas (1)
1T warm water
1/2T nori flakes
1/2t purple dulse flakes
1T nutritional yeast
Sea salt and black pepper to taste

For the kale
1 cup green kale, stemmed and chopped
1/2t prepared mustard (I use a brown mustard)
1/2T tamari
1T nutritional yeast
Sea salt and black pepper to taste

For the garnish
1T passata (or tomato puree)
1t balsamic vinegar
Sea salt and black pepper to taste
1/2t black sesame seeds
2T sauerkraut (I use unpastuerized)

Optional: add 1/2t agave nectar, 1/4t garlic and/or onion powder to the catsup for a more traditional catsup taste.

Directions

Make the dressing for the hash first, then the potatoes and chick peas, the kale and the garnish.

Preheat the oven to 375F. Whisk together the ingredients for the dressing and season to taste. Let the dressing stand while the oven warms up. Prepare the sweet and yellow potatoes. Using a fork, mash the chick peas with the warm water, dulse, nori, and nutritional yeast. Season to taste. Toss the potatoes in the dressing until well-coated. Toss the chick peas with the potatoes and mix thoroughly.

Add the hash to a 5″ – 6″ tart ceramic plate (or similar glass or ceramic baking dish). Pack the hash tightly with a spoon. Bake for 20-30 minutes until the potatoes are fork tender and lightly browned. They should have formed a light crust. When the hash is done, remove from the oven and let it stand 5 minutes to cool and setup.

While the hash cools, make the kale and catsup. Whisk the tamari and mustard. Add the mixture to a frying pan on high heat. Add the kale and stir fry until the kale is lightly wilted (about 2-3 minutes). Remove from heat, toss with the nutritional yeast, and season to taste. Whisk the passata and balsamic vinegar together for the catsup and season to taste.

Run the flat of a knife around the interior edge of the hash to loosen it from the tart plate. Carefully turn out the hash onto a plate (it may be a bit crumbly). Season to taste. Add the kale. Garnish with sauerkraut, black sesame seeds, and catsup, and enjoy!

  1. If you make the chick peas from scratch for this dish, about 1/4 scant cup will yield slightly more than 1/2 cup cooked, which will be fine. I slow cook mine in larger batches with kombu so that I have them on hand.

Champurrado frozen dessert

/0 Comments/in , , /by

A traditional hot chocolate richly spiced with cinnamon, vanilla and star anise, thickened with masa, presented here in frozen dessert form.

Ingredients

2T cool water
1t masa harina
1/4 cup unsweetened soy milk
1/2t ground cinnamon (1)
2T unrefined sugar (2)
1/4t vanilla extract
Several drops, anise extract (1)
25g bittersweet chocolate (I used a fairly traded bar, 70% cocoa)
2 Large frozen bananas (about 2 cups)
A pinch of cocoa for garnish (I use a fairly traded, Dutch-processed brand)

Directions

Mix the masa and cool water in a small bowl. Add the mixture to a small sauce pan and warn on medium. Add the soy milk and stir to combine. Bring the pan to a light simmer. Mix the cinnamon and sugar until well combined. Add the mixture to the pan. Stir thoroughly. Simmer lightly, stirring frequently, for about 3-5 minutes

or until the mixture is starting to thicken.

As the sugar is dissolving, break the chocolate in to small pieces. Add the chocolate to the pan, stirring continuously until the chocolate is melted. Be very careful not to add water, heat the pan too much, or do anything else that might make your chocolate seize.

When the chocolate has melted, remove from heat. Let the chocolate cool 1 minute, stirring frequently. Add the chocolate mixture to the bananas and puree smooth. Spoon out into an appropriate glass, sprinkle with cocoa and serve.

1. Normally, cinnamon sticks and star anise pods are preferred, but given the small amount of liquid involved, ground cinnamon and extract will do. If you decide to quadruple the recipe, by all means, use the whole spices.

2. Piloncillo is preferred, but not readily available everywhere. I used 2T scant coconut sugar, 1/2t black strap molasses for this version.