Tag Archives: vegan

Hola! It’s Aztec soup – spices, veggies and lentils sing in a bowl.

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AztecSoup

Here’s a hearty, flavourful soup that’s easy to make and satisfying. I love it with side of toast and sliced avocado sprinkled with salt and pepper.

Alas, this delicious soup that’s loaded with great flavours and textures photographs badly. You’ll just have to trust me that this ugly duckling is beautiful on the inside (of your tummy).

This recipe makes four dinner-sized bowls. Mmmm.

Ingredients

1 medium onion chopped

1 cup (250 ml) red lentils

1 red or green pepper diced

2 carrots sliced into half-moon coins.

1 stalk celery sliced

½ cup fresh or frozen corn

1 large jalapeno pepper minced

2 cloves garlic minced

½ Tbsp olive or coconut oil

4 cups vegetable broth

1 Tbsp chili powder

2 tsp cumin

1 tsp dried oregano

Salt and pepper to taste

Directions

Heat the oil in a large saucepan. Add the carrot, celery, onion, jalapeno and garlic and sauté on medium heat until the onion softens about 5 minutes. Add the diced pepper and sauté a few more minutes. Add all the other ingredients and stir to combine. Bring to a boil, then reduce to a simmer and simmer for about 30 minutes. Taste and add salt and pepper as needed.

This soup will keep covered in the fridge for about 3-4 days and freezes well. It will last for 3 months in the freezer, but even better share with neighbours and friends.

Baked falafel with lemon-garlic tahini sauce

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Falafel

There is a Lebanese restaurant in town that makes the best falafel. They’re crispy crunchy on the outside and cakelike and tender inside. They’re also deep fried. Oh oh!

These falafel are lightened up by baking them and they’re quick and easy to make. The hardest part will be waiting for them to finish baking.

I love these falafel drizzled with a garlicky lemon tahini dressing and served on a bed of greens with tomatoes and avocado. Cucumber, onion and olives are other great, traditional additions. Falafel are often served inside pita bread too.

You’ll need a food processor for this recipe .

Ingredients for the falafel

1 ½ cups cooked chickpeas (one 15 oz can drained and rinsed)

2 cloves garlic

½ onion chopped roughly (it’s going in a food processor)

1 tsp cumin

1-2 tsp coriander (depending on your taste)

1/4 tsp cayenne or a few drops of hot sauce

¼ tsp smoky paprika (optional – I just love the taste it adds)

¼ cup fresh parsley

½ tsp ground pepper

½ tsp baking soda

1 tsp salt

1 Tbsp lemon juice (about ¼ of a lemon)

1 Tbsp regular or chickpea flour (optional but helps to keep the dough thick and dry)

2 tablespoons olive oil

Directions

Preheat your oven to 375F. Lightly grease a cookie sheet.

Put all your ingredients in a food processor and pulse together until you have a thick dough. You may need to scrape down the sides occasionally to get everything incorporated and you may need to add a bit of water to get everything to bind together, but you do not want an overly wet dough and it’s okay to have some lumps and bumps in your dough too (I call this aesthetic “authentic”, “homemade” and even “rustic”.).

Take about 2 tablespoons of dough in your hand and roll it into a ball. Place on the cookie sheet. You can press the ball a bit flat to make a patty or you can mark with a fork as I have done here (similar to what one does making gnocchi). The patty shape is great if you’re going to eat the falafel inside a pita.

Bake for 15 minutes then turn the balls/patties over and bake for another 10 minutes. They should have a nice golden outside and tender, moist inside.

Ingredients for the lemon-garlic tahini sauce

1/3 cup hot water

½ teaspoon sea salt

1 clove garlic minced

1 Tbsp maple syrup

Juice of half a lemon

¼ cup tahini

Directions

Mix everything together in a small glass or bowl. Whisk until well blended and spoon over the falafel.

 

Chocolate walnut loaf

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chocolateloaf

Ah, chocolate. I love it. This beautiful loaf is straightforward, unpretentious and delicious. The recipe is from the cookbook “How it all Vegan” by Barnard/Kramer.

My only changes simplify some of the measurements (do you really need to count out 7 tablespoons of oil when it ½ cup will do the trick?) and to add ½ a cup of vegan chocolate chips, because where chocolate is concerned, more is more.

Ingredients

1 cup plant-based milk (I use unsweetened almond milk)

1 Tbsp apple cider vinegar

2 Tbsp ground flax or chia seeds

6 Tbsp water

1 ½ cups all purpose flour

¾ to 1 cup sugar (make sure you use unbleached or raw sugar, for a vegan cake)*

½ cup cocoa powder

1 tsp baking powder

1 tsp baking soda

½ tsp salt

½ cup oil ( I use melted oil but you could use any flavourless oil)

1 tsp vanilla

½ cup chopped walnuts

½ cup vegan chocolate chips

Directions

Preheat your oven to 350F. Lightly grease a 9-inch loaf pan. Have your pan and your oven ready to go. Once you’ve mixed your batter and the vinegar hits the baking soda and baking powder, the leavening action starts happening and you want this baby in the oven!

Mix the milk, water, vinegar and flax or chia seeds in a small bowl. In a larger bowl sift together the flour, baking powder, baking soda, cocoa and salt. Yes –sift. I am a lazy baker but sifting here is a good idea so you don’t end up with weird, white salty bursts of unincorporated baking soda or baking powder in your finished loaf. Stir these dry ingredients together, then stir in the walnuts and chocolate chips.

Add the milk/water mixture, the vanilla and the oil to the dry ingredients and mix together until you have a  sticky batter. Do not beat or over stir. Pour into the loaf pan and bake for 50-55 minutes. I needed the full 55 minutes in a convection oven.

Let the cake cool for about 15 minutes before removing it from the pan and slicing it.

*What’s the deal with white sugar? About 60% of white sugar produced in North America is whitened by filtering the unrefined sugar through charred animal bones. Ugh. This process doesn’t have to be noted on the sugar packaging. So unless you find white sugar that’s specifically labelled vegan, you’re better off going with unrefined or raw sugar. The taste is exactly the same except you know… no animal bones.

Chickpea mini muffins with lemon tahini sauce

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ChickpeaMuffins

These little cuties are savoury and satisfying. I love them served on a bed of millet with lemon tahini sauce and a big side salad.

The original recipe is from Esther’s Kitchen (Esther being the Wonder Pig). I have made a few alterations and embellishments to the original recipe to amp up the flavour because that’s how I like it. Feel free to leave out any of the seasonings –the herbs, garlic, shallot/green onion or salt as you prefer…. But why? Why?

You can eat these muffins hot or cold, they’re portable so they make a great snack or breakfast on the go, and they’re easy and affordable. What’s not to love?

Ingredients for the muffins

Makes 12 mini muffins

2 cups of chickpea flour – also called besan or gram flour

2 cloves garlic minced

2 shallots diced OR 3 green onions chopped

1 Tbsp fresh parsley chopped

1 Tbsp fresh dill chopped

1 tsp sea salt

1 tsp baking powder

2 Tbsp nutritional yeast

1 cup water

Directions

Heat the oven to 400F. Grease a mini muffin tin.

Combine all the ingredients in a mixing bowl and stir until everything is incorporated and moist. Spoon into the muffin tin. Bake for 20 minutes. The muffins should be golden on top when they’re done.

Ingredients for the lemon tahini sauce

1/3 cup hot water

½ teaspoon sea salt

1 Tbsp maple syrup

Juice of ½ lemon

¼ cup tahini

Directions

Mix everything together in a small glass or bowl. Whisk until well blended and spoon over the muffins.

 

Chestnut cookies with almond drizzle

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ChestnutCookies

I love chestnuts and eat them throughout the fall and winter. They work in savoury dishes such as my stuffed acorn squash and in sweet dishes, like these cookies.

Roasting your own chestnuts is charming and also dangerous and labour intensive – a lot like dating. So I buy my chestnuts already roasted. You can find these chestnuts in 100 gram bags at grocery stores and even the dollar store. Aurora is one well known brand.

These cookies are not too sweet and dangerously addictive.

Ingredients

Cookies

100 grams roasted chestnuts (about 9-11 chestnuts)

1/3 cup pecans

2 Tbsp flax or chia seeds

6 Tbsp plant-based milk (I use almond)

1 cup flour

½ teaspoon cinnamon

¼ tsp each of ginger and allspice

¾ tsp sea salt

1 tsp baking powder

1 tsp vanilla extract

¾ cup brown sugar lightly packed

¼ cup melted coconut oil

Almond drizzle

¾ cup icing sugar

½ tsp almond extract

1-2 Tbsp plant based milk

Directions

Preheat the oven to 400 degrees.

In a small bowl or cup, mix the chia or flax seeds and 6 tablespoons plant milk. Combine to create 2 flax or chia“eggs”. Set aside.

Grind the chestnuts and pecans and 1 tablespoon of the flour in a food processor until you have a mealy consistency.

In a mixing bowl combine the chestnut/pecan mixture with the flour, spices, baking powder, salt and brown sugar. I recommend sifting in the flour, spices and baking powder.

Add the vanilla, oil and “eggs” and mix everything together. I find it’s easiest just to combine everything with my hands. You will have a ball of slightly oily-feeling dough when you’re done.

Pinch off a bit of dough and roll it into a ball about the size of a walnut. Place the ball on an ungreased cookie sheet and press the ball down slightly to flatten it. Repeat. You should end up with 24 cookies.

Bake for 6-10 minutes. Let cool.

To make the icing drizzle, combine the 3 ingredients in a small bowl or cup. Start with one tablespoon of milk and add more if needed, but be patient. You’ll feel like the sugar is never going to turn into icing and in a blink of an eye, it will transform.

When the cookies are cooled, use a spoon to drizzle the icing over the cookies. The drizzle will set in about 30 minutes.

Enjoy!

Bearing witness to slaughter

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Slaughterhouse

Photo by: Rosemary Szponarski

At the end of December I became an animal rights activist.

I attended a slaughterhouse vigil to bear witness to the animals’ last painful minutes alive.

I didn’t understand how bearing witness would matter to animal welfare. Having seen photos of activist holding up signs protesting the slaughter of farmed animals, I thought the point was to help change the minds and hearts of people who were still eating and using animal products.

Bearing witness is more subtle but no less profound. After my vigil I cannot be silent about what happens to farmed animals. I will not stop trying to help them.

A group of about 25 of us met on a cold, wet afternoon outside Conestoga Meat Packers in Breslau, Ontario.

As I reached the gate to the slaughter yard, I heard a pig squeal. The sound was keening, piercing. I moved straight to the transport truck to see the pigs inside. They fell silent as I approached and stuck their noses out the air vents sniffing me. Through my tears I told them that “the world is beautiful and that what is happening is not fair or kind.” I stroked their faces and promised that we couldn’t help them but we would never stop working to make this horror end for other pigs. Those gentle, intelligent animals just minutes from their own death were quiet, but never stopped moving, never stopped shuffling and shifting in their agitation.

We were asked to leave the property and stay behind the marked line on the driveway “so that no one would get hurt.”

A truck loaded with pigs rolled up to the receiving dock to be unloaded.

The endless squeals of the pigs filled the air. They screamed and screamed and screamed in terror and pain as the men unloading them goaded them with electric prods.

The entire truck – an 18 wheeler weighing 80,000 pounds when it’s empty- was rocking back and forth from the violence taking place inside. Hellish, flickering light streamed from the air vents as the men inside the trucks chased and prodded the pigs.

Enraged, I watched and listened and could do nothing, helpless to make the nightmare stop. As soon as one truck was unloaded, another rolled up and the gruesome process started again.

One of the truck drivers casually leaned against a car smoking and watched another worker, prod held high, climb into the truck to move a stubborn or possibly injured pig off the truck. Something was going very wrong because a forklift driver came out and strategically kept moving his vehicle so we couldn’t see what was happening. What did they have to hide? What did they do when there was no one there to see their brutality?

None of the men in the slaughter yard made eye contact with us. I thought, I hoped, it was because somewhere inside themselves they felt shame or grief for what they were doing.

No. This was just a day’s work for them. We were simply annoying.

As the sun set on that cold, muddy slaughter yard where pigs screamed endlessly in trucks that were rocking from the violence inside, a worker strolled up holding the hand of a young child. The man stood talking and smoking with the drivers and handlers and the little boy simply stood and stared at us, then looked at the men, but never once at the trucks. The group in the slaughter yard seemed oblivious to the death and violence all around them.

How will that child escape this numbing, joyless bondage? How can we move to a better future when future generations are being indoctrinated into a lifestyle where pain and violence are considered normal and necessary?

I don’t know. But I won’t stop trying to help the animals… and the little, lost children.

As our cold, sorrowing group disbanded, another truck loaded with frightened pigs for slaughter came rolling out of the gloaming and into the slaughter yard.

NOTE: Every week 24,000 pigs are slaughtered at Conestoga Meat Packers; that’s 1.2 million animals each year in just one slaughterhouse.

Mushroom risotto – classic and comforting

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mushroomrisotto

I used to make risotto all the time before I adopted a vegan diet. But I was very leery of how much I’d enjoy a vegan risotto. No butter? No cheese? Turns out it’s no problem. This version is flavourful, creamy and vegan. If you have 30 minutes you have time to make this dish and wow yourself and a friend.

Making risotto is a bit of an exercise in faith. You just have to believe it’s going to work because halfway through the process, the pan will look like a messy failure. But it always turns out.

This recipe makes 2 generous servings or 3 appetizer size servings.

Ingredients

1 cup Arborio rice (must be Arborio rice)

3 cups vegetable broth

1 Tbsp olive oil

1 Tbsp vegan margarine

1 shallot finely minced (or 1 clove garlic minced and ½ onion minced)

1/3 cup (or so) of dry white wine

3 cups of mushrooms – I used a mix of white and cremini) sliced

½ cup fresh or frozen peas. If using frozen, thaw the peas.

1-2 Tbsp chopped fresh parsley

1 green onion or 6 chives chopped (optional)

2 Tbsp nutritional yeast

1/2 to 1 tsp ground black pepper

Truffle oil and chopped pecans for garnish (optional)

Directions

Heat the broth in a saucepan so it’s at a low simmer.

In a large frying pan or skillet, heat the olive oil. Add the mushrooms and sauté until they release their liquid and are browned. Put the mushrooms in the pot of broth.

In the same pan you fried the mushrooms in,melt the vegan margarine. Add the shallot (or onion and garlic, if that’s what you’re using) and sauté until translucent.

Add the rice and stir until it’s coated with the margarine and shallots and turning a light golden colour.

Add the white wine and stir together.

Now the magic. This step will take about 20 minutes.

One ladle at a time (about ½ cup), add broth to the pan of rice. Try to just add broth and not the mushrooms.

Stir the rice until the broth is all absorbed by the rice. At first the rice will quickly absorb the broth and at the same time it will release its starch, creating a creamy base. As the rice cooks, the broth will absorb more and more slowly. Patience. Listen to music. Ladle. Stir. Ladle. Stir.

In about 20 minutes your rice will be done and all your broth should be used up. The rice will be al dente.

Add the mushrooms you reserved in the broth, the peas, the chives/green onion, pepper and nutritional yeast and stir together.

I garnished my risotto with truffle oil and some chopped pecans.

SUGGESTION: If you have never tried truffle oil, I highly recommend it for a touch of richness and decadence. Yes, the oil is pricey. BUT you can buy a very small bottle and it will last about 18 months, if you keep it at room temperature out of the light. Only a teaspoon on a dish like this will have you feeling like a gourmet chef!

Lemon-garlic soup with lentils and rice

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LemonGarlicSoup

Are you feeling a little less than spectacular after a holiday season of indulgences? Here’s the perfect bowl to perk you up. The garlic, lemon, turmeric and parsley are all ready to give you a detox and boost your immune system. This is also a bright, refreshing soup full of great flavour and textures, and you can whip it up in just 30 minutes. Mmmmm.

Ingredients

4-6 cups vegetable broth

The juice from 2-3 lemons (about ½ cup juice)

1 tsp grated lemon rind

1 tsp turmeric

4-5 cloves garlic. Mince half the cloves and slice the other half.

1 bay leaf

1 piece star anise (optional, but I love the tang it gives)

¼ cup chopped fresh parsley (see TIP below)

1 cup cooked lentils. II used ½ cup dried beluga lentils (also called black lentils) because they taste great and cook in 15 minutes.

1 cup cooked brown rice (about ½ cup before it’s cooked)

2 carrots sliced

salt to taste (You probably will need none, but depends on your broth.)

Directions

Put all the ingredients except the rice, lentils and parsley in a pot and bring to a boil. Let simmer for about 10 minutes so the carrots cook. Remove the bay leaf and the star anise. Add the lentils, rice and parsley. Heat through and serve. Enjoy!

TIP: You can freeze your fresh parsley to use in cooking. Make sure it’s clean and dry and place the whole bunch in a zippered freezer bag. When you need fresh parsley for a recipe, simply break off however much you need and crumble it into your dish. No chopping required. Frozen parsley will lose some of its brightness and firmness so I don’t recommend using frozen parsley for garnishes or in dishes such as tabouli.

Seize her salad….and eat it yourself

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SeizeHerSalad

If you like creamy, garlicky Caesar salad dressing, pay attention.

This recipe comes from Esther’s Kitchen – Esther being the wonder pig. My embellishments are the kale, chickpea croutons and a sprinkle of nutritional yeast. Get out your blender and let’s get started.

Ingredients

One head romaine lettuce – washed and torn into bite sized pieces

TIP – check prices. It’s December in Canada and a big head of local, organic kale costs less than the imported romaine so this salad is got the nutrition boost of kale. Mmm.

½ cup water

1/3 cup tahini

1/3 cup raw shelled sunflower seeds

Juice of one lemon (about ¼ cup)

1 tsp miso

2-3 cloves garlic

1 medjool date, stone removed

Salt and pepper to taste. I used about ¼ teaspoon each.

Directions

Put everything but your salad greens into the blender and blend until creamy. You will have a thick dressing, but it should not be a paste. If it is, add a bit more water and keep blending.

Put your greens in a large bowl. Pour the dressing over top and toss well. I added roasted chickpeas (see recipe below) and a sprinkle of nutritional yeast.

Roasted chickpeas

½ cup cooked chickpeas patted dry

1 tsp olive oil

½ tsp salt

¼ tsp each of black pepper, smoky paprika, garlic powder

Toss all the ingredients together in a cup or small bowl. Place on a baking sheet and bake at 400 degrees for about 20 minutes. Let cool before eating. When they are done the chickpeas will be almost melt-in-your-mouth crunchy; they won’t have any chewiness/moisture to them. If they don’t have that texture, roast the chickpeas for another 5-10 minutes.

Pumpkin zucchini bread

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PumpkinbreadI make this bread or variations of it almost every week to have for breakfast. This is a quick bread, but it’s not sweet. It’s intended to be eaten with a nut butter or nut cheese.

This bread is super simple to make and versatile. I’ve substituted applesauce or mashed banana for the pumpkin and mixed up what other fruits and nuts I add. Use your imagination; just don’t mess with the chemistry – the basic mix of flours, baking soda and milk!

Lately I’ve been adding chickpea flour (a/k/a besan or gram flour) to amp up the protein content.

Ingredients

Dry ingredients

2/3 cup regular flour

1/3 cup chickpea flour

½ cup cornmeal

1 tsp baking soda

2 Tbsp chopped walnuts

1 Tbsp pepitas (shelled pumpkin seeds)

1 Tbsp raisins

1 tsp cinnamon

½ tsp allspice

½ tsp cloves

Wet ingredients

1 cup plant milk

1 tsp vanilla

¼ cup molasses

½ – 2/3 cup pureed fruit (in this case pumpkin, but try apple sauce or mashed banana)

½ cup fresh fruit (e.g. here I used grated zucchini, but try berries, diced apples or pears etc)

Directions

Preheat the oven to 350. Grease a loaf pan.

In a large bowl, mix the dry ingredients together.

In a smaller bowl, mix the wet ingredients together.

Pour the wet ingredients into the dry ingredients and mix to incorporate but no need to mix well. Pour into the loaf pan and bake for 45 minutes. A fork inserted in the loaf should come out clean.

TIP: Pumpkin tends to come in big cans. I dole out 1/2 cup portions of pumpkin in freezer bags and store it in the freezer for up to 4 months. This way, you waste nothing and always have pumpkin when you need it. Ditto zucchini – that grated zucchini in this loaf is from September’s harvest.