Category Archives: Healthy Eating

Healthy Buddha Bowl with Creamy Tahini Dressing

There’s something about eating a healthy, hearty meal out of a nice big bowl that just makes you feel good. The possibilities for your bowl are endless, but we thought we’d offer up some fresh suggestions to bring balance to your meal. These offerings pair well with a base of soba noodles or quinoa, and our delicious creamy dressing will bring you to full-on lunch enlightenment. Here’s to more mindful eating!

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Makes: 4-5 bowls

Spicy Toasted Chickpeas:

Ingredients:
1 x 398 ml can of chickpeas
1 Tbsp olive oil
1/2 tsp cumin
1/4 tsp garam masala
1/4 tsp cayenne
1/4 tsp paprika
1/4 tsp sea salt

Directions:
1. Preheat oven to 350°F.
2. Drain liquid from canned chickpeas and rinse under cool water. Lay them on top of paper towel, place another piece on top and roll it around to remove the outer skins. Allow chickpeas to dry of excess water on a fresh piece of paper towel.
3. Toss chickpeas in a bowl with olive oil, spices and sea salt, and coat evenly. Pour chickpeas onto a baking sheet and bake for 40 minutes, turning half way through.
4. While they bake prepare the dressing and other ingredients for the bowls.
** Use 2 Tbsp of spicy toasted chickpeas per bowl/serving.

Grain Base Options:
230 g (8 oz) buckwheat soba noodles or 1 cup quinoa
1 Tbsp olive oil
¼ tsp sea salt
1 green onion, finely chopped
1 Tbsp lemon juice
¼ tsp ground pepper

Directions:
1. To prepare soba noodles, bring a pot of water to a boil with 1 Tbsp olive oil and 1/4 tsp sea salt. Once at a rolling boil, add the noodles, stir until submerged and lower heat to medium-high. Cook for 6-7 minutes. Drain and rinse with water.
2. To prepare quinoa, rinse under running water through a sieve and drain. Bring 1 1/2 cups of water to a boil with ¼ tsp sea salt. Once at a rolling boil, stir in quinoa and cover with a lid. Lower the heat to a simmer and cook for 15 minutes.
3. While noodle/quinoa are still warm, toss them with lemon juice, ground pepper and finely chopped green onion (add 1 Tbsp olive oil as well to cooked quinoa).
** Use a heaping ½ cup of quinoa or soba noodles per bowl/serving

Creamy Miso Tahini Dressing:

Ingredients:
1/2 cup tahini
1 cup water
2 Tbsp lemon juice
1 Tbsp apple cider vinegar
1 1/2 tbsp miso paste
1/2 tsp turmeric
1/4 tsp ground pepper

Directions:
1. Combine all the ingredients in a blender and puree until smooth. Refrigerate dressing until ready to serve.
** use 1/3 cup dressing per bowl/serving

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Other Ingredients:
1 large crown broccoli
** use 1/2 cup (5 or 6 florets) per bowl/serving
3 cups finely chopped kale
** use 1/3 cup per bowl/serving
2 large carrots
** use 1/3 cup per bowl/serving
2 cups red cabbage shredded or finely chopped
** use 1/3 cup per bowl/serving
1 pint grape tomatoes, quartered
** use 1/3 cup per bowl/serving
1 cups marinated whole artichokes, quartered
** use 1/4 cup per bowl/serving
3 cups sunflower sprouts
** use 1/2 cup per bowl/serving
1/2 cup raw pumpkin seeds
** use 1 Tbsp per bowl/serving
1 cups fresh cilantro leaves (or fresh herb of your choice)
** use 1 Tbsp per bowl/serving
1 lemon, cut into wedges
** use 1 wedge per bowl/serving

Directions:
1. Cut broccoli into florets and steam for 3-4 minutes. Submerge in cold water to prevent further cooking for up to 5 minutes and drain.
2. Massage kale with 1 tsp lemon juice and a pinch of salt with your hands until it begins to soften and wilt.
3. Peel outer skin of the carrots and use peeler to shave off thick ribbons.

See more from hot for food on their YouTube channel.

Avocado Fries with Roasted Garlic Dip

After coming across other blogs featuring avocado fries, I knew I had to try this intriguing combination. Here is my take on these curiously delicious snack.

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I haven’t tried this recipe with any other type of avocado, but I would recommend using one that isn’t quite ripe yet, and still stiff when you squeeze it. Store it in your fridge before making these, this way you don’t have to worry about it being too soft when you bread and cook it.

Ingredients:

For the fries:
1 Avocado
3/4 Cup Panko Bread Crumbs
2 to 3 Tbsp flour
1 egg
Parmesan cheese
Salt and pepper
Canola oil

For  the dip:
2 cloves roasted garlic
1 Tbsp butter
3 Tbsp sour cream
Chili paste
Lemon juice (optional)

Directions:
1. In a small frying pan on low heat, add one tablespoon of butter and two cloves of chopped garlic, cooking until browned. Once the garlic is done, add it into a bowl with your sour cream and a few drops of chili paste (add as much or as little as you want, depending on your heat preference). Mix it all together with a spoon, mashing up the garlic as much as you can. Taste it once it is thoroughly mixed, if you feel it needs a little more zing, try adding a few drops of lemon juice. Set aside.
2. Take two plates and a bowl, put your panko and flour on the plates and scramble an egg into your bowl. Shred some Parmesan cheese into your bowl of panko. Add salt and pepper to taste (mix it around and get your finger wet, dip it in the panko and give it a taste until its to your liking). Slice your avocado into fry-like chunks, cover with flour, then egg and finally bread it with the panko and put it on a plate. Repeat this until all your avocado is done.
3. While you are breading everything, get a pan ready on medium-high heat with enough oil to coat the bottom of the pan. Once the pan is evenly heated, drop all your avocado fries in and cook each side until golden brown. Serve immediately with dip.

100x100_BS Carlene and Bob Deutscher are the dynamic sibling duo behind BS’ in the Kitchen. While Carlene leans towards the sweeter side of things, baking up delicious desserts, you can count on Bob to cook up something savoury! Aside from blogging on BS’ in the Kitchen, Carlene works in marketing & communications, and sidelines as a lifestyle & wedding photographer, while Bob operates his own media company, with a focus on food photography, and videography! Carlene and Bob Deutscher are part of the Lifestyle Blog Network family.

Kale, Feta and Barley Salad with Honey Garlic Vinaigrette

I think I’ve said this before, but I love kale. It tastes good year-round, and whether I’m sauteing it in some butter with garlic, baking it into ‘chips’ – which is one of the most oddly delicious things you’ll ever try, I assure you – or just chopping it up for a salad, this leafy green never lets me down.

Lately, I’ve also been debating whether or not to have a summer fling with barley. It doesn’t sound quite as cool as kale, but it’s a great grain that’s easy to cook and tastes great in a fresh salad. Cooking it until it’s el dente will give it a nice texture and let it hold up against salad dressings, without getting mushy like some types of rice.

So, I guess what I’m really trying to say is that barley is great too. So, why not put combine it with kale for a wicked summer salad?

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Prep Time: 10 mins
Marinating Time: 1 hour
Serves: 4

Ingredients:

Salad Dressing:
1 clove garlic (minced)
1 lemon (zest and juice)
2 Tbsp olive oil
1 Tbsp red wine vinegar
1 Tbsp  honey
2 tsp sea salt
2 tsp ground black pepper

Salad:
1 bunch kale (thinly sliced, approx 5 cups)
2 shallots (thinly sliced)
1 1/2 cups cooked barley
1/2 cup cooked green lentils
1/2 cup feta (loosely chopped)
1/4 cup dried currants
1/4 cup pickled turnips (diced, I realize this sounds random. I picked them up in the ethnic food aisle at SuperStore a few weeks ago. Pickled red onions would be a perfectly find substitute)

Directions:

1. Place all ingredients for salad dressing into a small bowl and whisk until combined. Set aside for now.
2. Combine salad ingredients in a large bowl, pour salad dressing into the bowl and toss with tongs until evenly mixed. Let marinate in the refrigerator for at least 1 hour and toss again before serving.

Dan-Clapson-Avatar Dan Clapson is a food writer and culinary instructor based out of Calgary. He is constantly creating new recipes and striving to expand his culinary horizons. He thinks yam fries are overrated.

Vegan Quiche Tarts with Red Pepper Relish

Eating vegan food isn’t about sacrifice or restriction but rather expanding your palette and creating magic in the kitchen! Here’s another recipe to prove our point. This delicious, egg-free quiche has savoury mushrooms and asparagus in a fluffy filling with flakey crust and is served with a tart red pepper relish that will leave your mouth watering for more.

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Makes: 12 mini quiches
Prep Time: 15 mins
Cook Time: 30 mins

Crust Ingredients:
2 cups all-purpose flour
8 tablespoons cold vegan butter (1/2 cup)
¼ teaspoon sea salt
½ cup cold water

Filling Ingredients:
1 cup medium soft tofu
¼ cup non-dairy milk
1 tablespoon tahini
2 teaspoons lemon juice
1 teaspoon tamari (or soy sauce)
½ teaspoon dijon mustard
2 tablespoons nutritional yeast
1 tablespoon ground chia (or flax)
1 teaspoon arrowroot flour (or cornstarch)
1 teaspoon dried tarragon
½ teaspoon turmeric
¼ teaspoon paprika
½ teaspoon sea salt
¼ teaspoon white pepper (or ground pepper)
1 ½ cups diced mushrooms
½ cup diced asparagus
¼ cup finely chopped shallot
1 tablespoon olive oil
sea salt and ground pepper to taste

Red Pepper Relish Ingredients:
1 cup finely chopped red pepper (approx. 1 pepper)
½ cup finely chopped white onion
2 garlic cloves, minced
2 tablespoons olive oil
¼ teaspoon chili flakes
¼ cup white wine vinegar
3 tablespoons agave nectar
½ teaspoon dijon mustard

Garnish (optional):
1 tablespoon finely chopped chives

Directions:

1. Pre-heat oven to 350F.
2. To make the crust, combine all-purpose flour, sea salt, and cold vegan butter in a food processor. While the machine is running slowly add cold water. Stop the machine once the dough comes together in a ball.
3. Place the dough onto a lightly floured surface and roll out until it’s ¼” thick.
4. Cut out 5” wide circles. You should only need to roll out the dough twice and cut circles.
5. Then gently press each circle of dough into the cups of a regular size muffin pan and bake for 10 minutes.
6. While the crust is baking cook the shallots, mushrooms, and asparagus in olive oil over medium heat for 4-5 minutes and add sea salt and pepper to taste. Set aside.
7. Combine the remaining filling ingredients together in a high-powered blender until smooth.
8. Pour this mixture into a large mixing bowl and fold in the cooked vegetables.
9. Fill baked crusts with the filling and bake for 20 minutes at 350F.
10. While the quiche are baking make the red pepper relish by sautéing red pepper and onion in olive oil over medium heat for 3 minutes. Add chili flakes and garlic and cook for another 5 minutes. Bring heat to medium-low to prevent burning the garlic and onion.
11. Then add white wine vinegar, agave nectar, and dijon mustard and simmer for 8-10 minutes until most of the liquid is absorbed.
12. Serve quiche right out of the oven with dollops of red pepper relish on top. Garnish with finely chopped chives if desired.

See more from hot for food on their YouTube channel.

Rainbow Quinoa Taco Salad with Vegan Dressing

We only have one diet tip and it’s easy. Ready? Here it is: eat all the colours of the rainbow the majority of the time. Just look at the spectrum of colour in this healthy rainbow quinoa taco salad. It’s full of flavour and we especially like the little zing from the creamy sunflower dressing. You might not find a pot of gold at the bottom of your bowl, but you’ll feel good eating this nutritious and filling salad.

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Rainbow Quinoa Taco Salad

Prep Time: 15 mins
Cook Time: 15 mins
Serves: 4

Ingredients for Salad:
½ cup rainbow quinoa
1 cup water
¼ cup teaspoon sea salt
8 cups chopped romaine lettuce
1 small can black beans (approx. 1 cup), drained and rinsed
1 cup frozen corn, thawed
2 avocados, diced
¼ cup finely chopped red onion
½ cup diced tomato
¼ cup cilantro leaves, finely chopped
2 teaspoons lime juice
corn chips, for serving (optional)

Dressing Ingredients:
½ cup raw sunflower seeds (soaked for 3 hours)
½ cup water
1 lime, juiced (approx. 2 ½ tbsp.)
1 teaspoon apple cider vinegar
1 teaspoon hot sauce
1 tablespoon nutritional yeast
1 teaspoon garlic powder
1 teaspoon onion powder
¼ teaspoon sea salt
¼ teaspoon ground pepper

Directions:

1. In a small pot combine quinoa, water, and sea salt. Bring to a boil, then cover with a lid and reduce heat to simmer. Cook for approximately 15 minutes or until all the water is absorbed.
2. Meanwhile combine diced tomato, red onion, cilantro and lime juice to make a fresh salsa.
3. Drain and rinse the soaked sunflower seeds and then add to a high-powered blender with remaining dressing ingredients. Combine until smooth.
4. Just before serving dress the chopped romaine lettuce in a large mixing bowl with 4 tablespoons of dressing and then divide portions into serving bowls.
5. Top each serving with quinoa, black beans, corn, diced avocado, fresh tomato salsa, and another drizzle of dressing.
6. Serve with corn chips on the side if desired.

See more from hot for food on their YouTube channel.

Vegan Mac & Peas

Ever since I turned vegan, I’ve been experimenting with different versions of mac & cheese. There are many ways to make it and I love our perfect vegan mac & cheese recipe made with cashews. But I’ve turned out a really quick version that doesn’t involve soaking nuts overnight! It’s still really creamy, kinda cheesy, healthy and kinda cute with the little green peas in it.

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Ingredients (serves 4):
1 x 454 g package Tinkyada brown rice spirals or approximately 5 cups of noodles of your choice
1/4 tsp sea salt
1 cup frozen peas
2 Tbsp tahini
2 Tbsp nutritional yeast
1 Tbsp lemon juice
1 Tbsp olive oil
1 Tbsp white miso
1 Tbsp gluten-free tamari
1 clove of garlic, minced
1 cup pasta water, reserved from boiling pasta
Ground pepper to taste

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Directions:
1. Bring a large pot of water to a boil with sea salt.
2. In a dish, mix together tahini, lemon juice, olive oil, white miso, nutritional yeast, tamari and garlic. Set aside.
3. Once the water is at a rolling boil, add in brown rice pasta and cook for approximately 10 minutes or until al dente. Add frozen peas to the boiling water during the last minute of cooking.
4. Reserve 1 cup of pasta water right before draining. Then drain the pasta and peas, do not rinse. Put the peas back in the large pot.
5. Add the sauce and 1/2 cup of pasta water to start, and stir to combine with the noodles and peas over low heat on the stovetop. Stir constantly to allow the noodles to get coated, adding more pasta water as necessary to create a creamy consistency. Don’t heat for longer than 2-3 minutes.
6. Top with fresh ground pepper and serve immediately.

See more from hot for food on their YouTube channel.

Gluten-Free & Vegan Coconut Pancakes

I thought pancakes would be the death of me! I could never get them cooked through without being burned on the outside, or they would just stick to the pan. I’m sure I’m not the only one out there who barely has the patience to watch batter bake, but this formula for gluten-free vegan coconut pancakes might just be fool proof. Feel free to leave out the coconut and add any other fillings you like.

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Ingredients (makes 6-8 pancakes):
1 cup rice flour
1 tsp baking powder
1/8 tsp cinnamon
1 tsp egg replacer powder
2 Tbsp water
1 cup unsweetened coconut milk (or unsweetened non-dairy milk)
2 Tbsp coconut oil, melted
1 tsp vanilla extract
2 Tbsp shredded coconut

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Directions:
1. Preheat your oven to 250°F and place a parchment covered baking sheet in the oven. This is where you’ll keep the finished pancakes warm until you’re done and ready to serve.
2. In a mixing bowl combine flour, baking powder and cinnamon with a fork until combined. In a separate mixing bowl whisk together egg replacer powder with water, then add the coconut milk, melted coconut oil, and vanilla extract and whisk until combined.
3. Add the liquid ingredients to the dry ingredients along with the shredded coconut and stir just a few times to get the mixture combined, but don’t over mix.
4. Heat a non-stick pan to medium and use a paper towel to spread a light coating of coconut oil on the surface, then scoop 1/4 cup of the pancake mixture into the pan. You’re looking for the surface to bubble, then flip. The other side should take 1-2 minutes.
5. Serve the pancakes with warm maple syrup, another sprinkling of shredded coconut and grated raw cacao on top with a bit of vegan butter. Happy stacking!

Tip: Let your maple syrup bottle sit in hot water while you make the pancakes! Then you’ll be serving warm syrup instead of cold.

See more from hot for food on their YouTube channel.

Better-Than-Takeout Vegan Pad Thai

You might be tempted to just order some Thai food from your local joint, but you can make a fresh and fragrant version of Pad Thai at home with the help of a little unexpected ingredient. Dates are a staple in our pantry – we use them for tons of raw desserts and in our morning green smoothies, but when blended with savory flavours like miso, sesame and lime, it tastes very similar to tamarind paste, which is the traditional base of pad Thai sauce (not ketchup, as some restaurants would have you believe!) Try this vegan Pad Thai and you’ll be convinced that healthy home-style cooking is far better than soggy takeout.

Prep Time: 25 minutes
Cook Time: 25 minutes
Serves: 4

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Ingredients:

Sauce:
10 medjool dates, pitted
1 cup water
2 tablespoons vegan oyster sauce
2 tablespoons rice wine vinegar
2 tablespoons soy sauce
2 teaspoons Siracha
2 tablespoons lime juice
2 teaspoons miso paste
1 tablespoon sesame oil

Pad Thai:
200 grams brown rice fettuccine noodles (or flat rice noodles)
350 grams medium firm tofu
2 tablespoons coconut oil (for frying)
½ cup thinly sliced onion
1 cup thinly sliced carrots
1 cup finely chopped celery
2 garlic cloves, minced
3 cups broccoli florets
3 cups bean sprouts
2 tablespoons finely chopped green onion
2 tablespoons finely chopped cilantro
2 tablespoons finely chopped roasted cashews (or peanuts)

Directions:

1. Let dates soak in water for 15 minutes.
2. Drain the water from the tofu and let it sit in paper towel for 10-15 minutes to get rid of excess moisture. Then cut into cubes.
3. Drain and rinse dates from soaking water. Then place them in a high-powered blender with the rest of the sauce ingredients. Blend until smooth and set aside.
4. Bring a pot of water to a boil for the noodles. Once the water is at a rolling boil, toss in the noodles and stir occasionally while they cook for approximately 10 minutes. Cook to al dente, drain and set aside in a colander.
5. Meanwhile, heat a large pan to medium heat and add 1 tablespoon of coconut oil and cubes of tofu. After 4-5 minutes, flip the cubes to another side to crisp. Flip the cubes every 2 minutes to get each side golden brown.
6. When the tofu cubes are golden brown all around, add ¼ cup of the sauce to the pan and coat the pieces evenly, cooking over the heat for another minute. Remove tofu from the pan and set aside. You’ll toss tofu into the vegetables and noodles near the end of cooking time.
7. In the same pan over medium heat, add another 1 tablespoon of oil and the onions, carrots and celery. Cook for 2-3 minutes stirring frequently.
8. Add in minced garlic and cook for another 1-2 minutes.
9. Then add in broccoli and sprouts (you might want to leave a small amount of raw sprouts aside as a garnish on top of the finished pad Thai) and cook for another 4-5 minutes stirring frequently.
10. Pour in half the amount of sauce remaining, toss to coat all the veggies and cook for another 2-3 minutes.
11. Add in the cooked noodles and remaining sauce, turn the heat down to low, toss to coat everything in sauce and cook for another 3-4 minutes. At this stage you can adjust the spice level if you desire by adding another 1-2 teaspoons of Sriracha.
12. Serve immediately and top with green onion, cilantro, raw sprouts and chopped cashews (or peanuts).

See more from hot for food on their YouTube channel.

Collard Green Scrambled Egg Wrap

Being new to collard greens, I am quite the fan — the large, hearty leaves make a great vehicle for other ingredients. Although this isn’t an entirely healthy recipe (see: bacon & cheese), using a collard green as a wrap instead of your typical tortilla is a great alternative for breakfast if you’re looking to eat more veggies and cut down on carbs. Of course, if you want deprive yourself, you can omit the bacon and cheese, making it super healthy. But I say spoil yourself and stick with the good stuff!

Prep Time: 5 mins
Cook Time: 25 mins
Serves: 1

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Ingredients:

2 slices of bacon
2 collard green leaves
2 eggs
2-3 slices of cheddar cheese
1 slice of red onion
3 cherry tomatoes, chopped
Handful of chopped green onion
Salt & pepper
Butter

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Directions:

1. Place bacon in a pan, turn to medium heat. Flip bacon once the first side has browned.
2. Add red onion to the pan and continue cooking until desired crispness, then remove bacon and onion, placing bacon on paper towel.
3. In the same pan, lay your collard green leaves one over the other, cooking covered for about 5-10 minutes until tender. Remove to plate once done.
4. In a bowl, scramble eggs, add tomatoes, green onions, and salt & pepper to taste.
5. Add butter to pan if needed, cook eggs to your liking.
6. On top of collard greens, add cheese, bacon, onions, and eggs. Fold collard greens over top of egg mixture, rolling until leaves overlap one another, allowing them to stick to one another.
7. Serve and enjoy.

100x100_BS Carlene and Bob Deutscher are the dynamic sibling duo behind BS’ in the Kitchen. While Carlene leans towards the sweeter side of things, baking up delicious desserts, you can count on Bob to cook up something savoury! Aside from blogging on BS’ in the Kitchen, Carlene works in marketing & communications, and sidelines as a lifestyle & wedding photographer, while Bob operates his own media company, with a focus on food photography, and videography!

Carlene and Bob Deutscher are part of the Lifestyle Blog Network family.

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Healthy Clubhouse Sandwich

Sandwiches are one of my absolute favourite things to eat! And it just so happens that this dish looks and tastes just like a classic clubhouse sandwich but without the greasy meat. Get your choice of hearty bread and start stacking this baby with all the fixins’.

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Mushroom Bacon Ingredients:

1 portobello mushroom, thinly sliced
1/4 cup tamari (can sub soy sauce)
1/4 cup water
2 tablespoons maple syrup
2 tablespoons liquid smoke
1/2 teaspoon smoked paprika

Directions:

1. Preheat oven to 325°F.
2. In a mixing bowl, whisk together tamari, water, maple syrup, liquid smoke and smoked paprika. Coat thin slices of portobello mushroom with the marinade and place onto a parchment lined baking sheet.
3. Bake for 15 minutes then remove the baking sheet from the oven, flip the slices and brush some remaining sauce on them. Bake for another 15 minutes. While the mushroom bacon is cooking, you can prep the remaining sandwich ingredients.

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Sandwich Ingredients (makes 2):

2 PC Blue Menu vegetarian chicken breasts
1 teaspoon oil (for frying chicken)
6 slices bread
1/4 cup vegan butte
1/3 cup vegan mayo
4-5 pieces iceberg lettuce
4 tomato slices
2 pickles, quartered
Pepper to taste

Directions:

1. Over medium heat, brown the vegetarian chicken breasts in a pan with 1 teaspoon of oil. This should take 5-6 minutes. Slice the cooked breasts into strips.
2. Toast the 6 slices of bread, and butter them while still warm.
3. To assemble one sandwich, add some mayo to the bottom slice then add a couple pieces of ice berg lettuce and then sliced chicken. The middle piece of bread should have mayo on both sides. Then stack 2 tomato
4. slices, add pepper to taste, place half the mushroom bacon on top and then the last piece of bread with more mayo on the inside.
5. Slice the sandwich into quarters with a sharp knife and place toothpicks in the centre of each quarter to hold the sandwich together.
6. Serve with pickle spears and chow down!

See more from hot for food on their YouTube channel.

Edamame Mash Sandwiches with Baked Fries

Veggie sandwiches don’t have to be dull and drab. Combining bright green edamame and fresh herbs makes for a delicious and beautiful sandwich filling. In this recipe we offer up some pretty pairings for your sandwich, but feel free to let your creativity fly and stack this sandwich with as many ingredients as you like. Bake up a batch of easy homemade fries and you’ve got yourself a meatless dinner the whole family can enjoy.

Serving Size: 4
Prep Time: 20 minutes
Cook Time: 65 minutes

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Ingredients:

Sandwich:
1 cup red cabbage, shredded
1/2 cup sauerkraut
8 slices of thick cut bread of your choice
4 tablespoons vegan mayonnaise
2 tomatoes cut into slices
1 1/2 cups baby spinach

Edamame Mash:
1 1/2 cups frozen shelled edamame
2 garlic cloves
1 tablespoon lime juice
1 tablespoon vegan mayonnaise
2 tablespoons fresh cilantro leaves
1 tablespoon fresh mint leaves
1 tablespoon fresh dill fronds
1/4 teaspoon ground mustard
1/4 teaspoon sea salt
1/4 teaspoon ground pepper

Baked Fries:
4 russet potatoes
1/4 cup sunflower oil
1 teaspoon sea salt
1/2 teaspoon ground pepper
1/2 teaspoon paprika

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Directions:

1. Mix red cabbage with sauerkraut and let it sit in the fridge overnight. The cabbage will soak up the fermented liquid in the sauerkraut and soften.
2. Preheat the oven to 425°F for the fries.
3. Bring a large pot of water to a boil. Wash the potatoes and cut into approximately 1-centimetre sticks, leaving the skin on. Once the water is at a rolling boil, submerge the potato sticks in the water and                    cook for 10 minutes.
4. Drain the water from the pot and toss them in oil, sea salt, ground pepper, and paprika until evenly coated.
5. Lay the fries out on baking sheets without over crowding. Bake for 50-55 minutes, flipping halfway through. Meanwhile, prepare the edamame mash.
6. Place edamame in heat safe bowl. Bring 2 cups of water to a boil in a kettle and pour over edamame. Place a plate or lid on top of the bowl and let them sit for 5 minutes. Drain the hot water and rinse                     under cold water until they are no longer emitting heat.
7. Place edamame, garlic, lime juice, vegan mayonnaise, cilantro, mint, dill, ground mustard, sea salt, and ground pepper into a food processor.
8. Process until the mash is well combined but still has some texture to it. Refrigerate until ready to assemble sandwiches.
9. To assemble the sandwiches, spread vegan mayonnaise onto one side of each slice of bread, then add edamame mash to the other side
10. Top with the cabbage/sauerkraut mixture, tomato slices, baby spinach leaves, and top with another slice of bread.
11. Serve with baked fries right out of the oven.

See more from hot for food on their YouTube channel.

Healthy Breakfast Bake with Spaghetti Squash

This recipe for Breakfast Spaghetti Squash doesn’t have to be exact; it’s all about adding ingredients to your liking! I encourage you to switch some ingredients too. Perhaps you want to swap the ham for bacon? Add a different kind of cheese? Go for it. It’s your breakfast!

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Healthy Breakfast Bake with Spaghetti Squash

Prep Time: 5 mins
Cook Time: 40 mins
Total Time: 45 mins
Serves: 1

Ingredients:
½ spaghetti squash
salt and pepper
2 to 3 tablespoons tomato sauce
1 to 2 handfuls chopped spinach
1 handful diced mushroom
2 slices of ham (chopped)
1 to 2 thin slices of red onion (chopped in half)
1 handful of cheddar cheese (shredded)
1 handful of green onions (chopped)
2 eggs

Directions:

    1. Preheat oven to 400F.
    2. Slice squash in half and clean out seeds.
    3. Sprinkle squash with salt and pepper to taste.
    4. Spread tomato sauce in squash.
    5. Place spinach, followed by mushrooms, ham, red onion and cheese, followed by another sprinkle of salt and pepper.
    6. Once oven is preheated, bake squash for 15 to 20 minutes.
    7. After 15 to 20 minutes crack two eggs into the spaghetti squash and continue to bake until egg reaches your desired doneness (about 15 to 20 minutes).
    8. Finish with salt and pepper and serve.

100x100_BS Carlene and Bob Deutscher are the dynamic sibling duo behind BS’ in the Kitchen. While Carlene leans towards the sweeter side of things, baking up delicious desserts, you can count on Bob to cook up something savoury! Aside from blogging on BS’ in the Kitchen, Carlene works in marketing & communications, and sidelines as a lifestyle & wedding photographer, while Bob operates his own media company, with a focus on food photography, and videography!

Carlene and Bob Deutscher are part of the Lifestyle Blog Network family.

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Vegan Greek Salad with Mushroom Souvlaki

Just because you’re going meatless today doesn’t mean you won’t be satisfied. This recipe is Greek-inspired but instead of the traditional lamb souvlaki you might normally see in a dish like this, the star of this big salad is a flavourful mushroom walnut “meatless” patty. You could even make great meatballs with this recipe and use them in a simple spaghetti and tomato sauce.

NOTE: This recipe is for 4 servings with the exception of the tofu feta. But the tofu feta is a great thing to keep in the fridge and use for lunches and other dinner ideas.

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Tofu Feta Ingredients (make 1 day ahead):

1 x 350g brick extra firm organic tofu
½ cup rice vinegar
2 tablespoons lemon juice
½ cup almond milk (or soy milk)
1 teaspoon dried basil
½ teaspoon garlic powder
2 teaspoons sea salt

Directions:

  1. Remove the tofu from the packaging and drain the excess water.
  2. Cut it lengthwise in half, then into strips, and then cut the strips into cubes.
  3. Whisk the remaining ingredients together in a glass storage container that has a fitted lid. Submerge the tofu cubes in the mixture, place the lid on the container and refrigerate it.
  4. It is preferred to marinate the tofu at least overnight as it gives it a stronger flavour, but you could do it as for as short as 3 hours.

Creamy Cucumber Dressing Ingredients:

¼ cup olive oil
2 tablespoons white wine vinegar
1/3 cup shredded cucumber
2 tablespoons vegan mayonnaise
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon garlic powder
¼ teaspoon ground mustard
¼ teaspoon sea salt
¼ teaspoon ground pepper
½ teaspoon agave nectar (can substitute honey for non-vegans)

Directions:

  1. Make the dressing ahead of the mushroom walnut patties and leave it the fridge until you’re ready to serve the salad.
  2. You can either whisk all these ingredients together until combined or blend them in a blender for a creamier, smoother dressing.

Mushroom Walnut Patties Ingredients (makes 8 patties, 2 per serving):

1 tablespoon ground flax
3 tablespoons water
1/3 cup yellow onion, finely chopped
2 cloves garlic, minced
1 cup mushrooms
2 teaspoons coconut or grapeseed oil (for frying)
1 teaspoon fresh thyme
1 cup raw walnuts
½ cup all-purpose or whole wheat flour
2 teaspoons tamari (or soy sauce)
2 tablespoons tomato paste
2 tablespoons fresh parsley leaves
1 teaspoon onion powder
½ teaspoon cumin
½ teaspoon ground mustard
¼ teaspoon smoked paprika
¼ teaspoon sage
¼ teaspoon ground pepper
¼ teaspoon sea salt
1-3 tablespoons coconut or grapeseed oil (for cooking the patties)

Directions

  1. In a small bowl whisk together ground flax and water. Place it in the fridge for 15 minutes to allow it to thicken.
  2. Heat a pan to medium and sauté onion, garlic, and mushrooms in 2 teaspoons of oil for approximately 5 minutes. In the last minute of cooking add in fresh thyme.
  3. Put the sautéed mushroom mixture in a food processor along with the thickened flax mixture, walnuts, flour, tamari, tomato paste, parsley, onion powder, cumin, ground mustard, smoked paprika, sage, pepper, and salt. Process the mixture until a smooth pâté-like consistency is formed.
  4. Form 2 ½ wide x ¼” thick patties with the mixture using your hands. You may need to dampen your hands with a little bit of water to keep the mixture from sticking.
  5. You can either bake the patties on a lightly oiled baking sheet for 10 to 12 minutes at 375°F and flip them half way through or pan fry them.
  6. To pan fry, heat a large pan to medium heat with 1 tablespoon of oil. When the oil is hot, place the patties in the pan and fry for 1 to 2 mins a side until golden brown. Don’t overcrowd the patties in the pan. Depending on the size of your pan you may want to only do 2 to 3 at a time. Add more oil to the pan for the next batch.

Greek Salad Ingredients:

8 to 9 cups arugula
1 cup cherry tomatoes
½ cup sliced kalamata olives
½ red onion, thinly sliced
1 cup tofu feta cubes (as per above recipe)

Directions:

  1. Assemble the salads starting with a bed of arugula and add in olives, halved cherry tomatoes, and top with thinly sliced onions.
  2. Place warm mushroom walnut patties on top of the salad.
  3. Crumble tofu feta on top and drizzle with the creamy cucumber dressing.
  4. Garnish with fresh ground pepper and serve immediately.

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Super Easy, No-Fail Healthy Bread Recipe

Bread is one of the most beloved food staples. There is nothing like slicing into fresh bread in the morning and smearing it with a hearty layer of almond butter, jam or butter.

The problem with a lot of commercial breads that line grocery store shelves is that they are loaded in preservatives and refined flours. These breads might appear healthy, proclaiming to protect against heart disease and high cholesterol; however, they are riddled with unwanted ingredients.

Pick up your average bread in the grocery store and find words like monoglycerides, calcium propionate, diglycerides and sodium stearoyl-2-lactylate. While all of these ingredients have their specific purpose to leaven, emulsify and liquefy, many of these ingredients can actually wreak havoc in the body. This does not even take into account the commercial breads made with refined flours that have removed any semblance of fiber or micronutrients.

The answer to finding the most delicious, healthful bread is to make your own. This recipe is with spelt, tolerated by those with wheat sensitivities and it is higher in protein, fibre and contains nutrients that’s easier to absorb in the digestive system.

Bread making can be quite challenging and laborious but this recipe is to do. Get ready because your kitchen is about to become the best bakery in town.

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Sprouted Spelt Artisan Bread

Ingredients:
3 cups of sprouted spelt flour
1 teaspoon of rapid rise yeast
2 teaspoons of sea salt
1 ½ cups of luke warm water
¼ cup of oats for dusting

Directions:

  1. Sift the flour, yeast and sea salt into a large bowl.
  2. Add the water and mix until shaggy dough forms, cover the bowl with plastic wrap or a towel and let it sit for 12-18 hours overnight.
  3. When the dough is ready, preheat the oven to 450 °F. When the oven has reached the desired temperature put a dutch oven into the oven for 30 minutes.
  4. Meanwhile, place the dough on a floured surface and form into a ball. You do not need to knead the dough, so even though it may be tempting, refrain from doing it! Cover it with plastic wrap and let it rest until it’s ready to go into the oven.
  5. When the oven has been preheated for 30 minutes, take the dutch oven out, sprinkle the bottom of it with a small handful of oats (this prevents the bottom of the dough from immediately sticking and burning).
  6. Place the dough in the dutch oven, put it back in the oven and bake for 30 minutes covered and then a final 15 minutes uncovered.
  7. Take it out, let it cool for 10 minutes.

Get Creative

Add different combinations of ingredients for a gourmet loaf that will be a great addition to any entertaining table.

  • Olives and rosemary
  • Thyme and grapes
  • Pumpkin seeds, sunflower seeds and craisins
  • Millet, quinoa and oats
  • Sundried tomato and garlic
  • Asiago and basil

Notes: Visit your local health food stores to find sprouted spelt flour.

tamara-green-living-kitchen Tamara Green is co-founder of The Living Kitchen, and a Holistic Nutritionist and Natural Cook. She combines her knowledge of nutrition and passion for cooking good food to work with clients to create lasting changes in their lives.

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