Category Archives: Healthy Eating

Citrus, Kale & Avocado Salad with Lemon-Yogurt Dressing

This bright and fresh summer salad is loaded with tons of great ingredients: oranges, raw kale, almonds and a creamy yogurt lemon dressing.

Rather than smothering this gorgeous dish with multiple artery-clogging dairy products, we used light coconut yogurt and made some homemade tofu feta instead. Trust us — it will blow your taste buds away!

Serves: 4-6

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For the tofu feta:

Ingredients:

1/2 brick extra firm tofu, cubed
1/4 cup rice vinegar
1 Tbsp lemon juice
1/2 cup non-dairy milk
1/2 tsp dried basil
1/4 tsp garlic powder
1 tsp sea salt

Directions:
1. In a bowl or glass container, whisk together rice vinegar, lemon juice, non-dairy milk, basil, garlic and sea salt.
2. Submerge the cubes of tofu in the liquid and cover bowl with plastic wrap or fit the lid to your container.
3. Refrigerate micture for a minimum of 3 hours and up to 24 hours to develop more flavour.

For the salad dressing:

Ingredients:
1/4 cup non-dairy milk
1/2 cup unsweetened coconut yogurt
2 Tbsp dijon mustard
2 Tbsp freshly squeezed lemon juice
2 tsp agave nectar
1 clove garlic, minced
1/2 tsp each sea salt and pepper
1/2 cup snipped chives (optional)

Directions:
1. In a medium bowl, whisk together non-dairy milk with coconut yogurt, mustard, lemon juice, agave nectar, garlic, sea salt and pepper. Stir in chives, if using.
2. Store dressing in the fridge until ready to use.

For the salad:

Ingredients:
1 small bunch of kale (approx. 10 cups)
1 seedless orange, peeled and cut into segments
1/3 cup almonds, coarsely chopped
1/2 cup crumbled tofu feta (as per above)
1 ripe but firm avocado, peeled and cut into cubes

Directions:
1. Trim the kale by cutting out and discarding the tough ribs of leaves.
2. Stack leaves and then slice crosswise into strips about 1 1/4 inches (3 cm) wide.
3. Place kale in a serving bowl and add orange segments, almonds and tofu feta, and gently toss.
4. Drizzle with about 1 cup of dressing, then gently toss in avocado.
5. Refrigerate remaining dressing up to 5 days.

Tip: for even more flavour, toast almonds for a couple of minutes in a skillet over medium heat until fragrant.

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Creamy Vegan Roasted Corn Chowder

Here’s a delicious and easy recipe for using up left over corn on the cob. If you’re feeling ambitious, this corn chowder is totally worth it. While it may seem a little complicated it really isn’t, and it’s so darn tasty!

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Ingredients:
1/2 cup raw cashews (soaked for 3 hours)
1/2 cup water
1 cup roasted corn kernels (4 cobs)
1 cup yellow onion, finely chopped
1 cup carrot, finely chopped
1 cup celery stalk, finely chopped
2 garlic cloves, minced
2 Tbsp grapeseed oil
1 Tbsp fresh thyme
1/2 tsp smoked paprika
1 tsp chilli powder
1 tsp sea salt
1 tsp ground pepper
4 cups vegetable stock
1 1/2 cups roasted corn kernels
4 cups baby spinach leaves

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Directions:
1. Drain and rinse soaked cashews. Place in a vitamix or high powered blender along with 1/2 cup of water and 1 cup of roasted corn kernels. Blend until smooth and set aside.
2. In a large pot, saute yellow onion in 2 Tbsp of grapeseed oil over medium heat for 2-3 minutes, stirring frequently with a wooden spoon until soft. Stir in minced garlic and cook for another minute. Then toss in celery and carrots and saute for another 5-6 minutes, until everything is soft and has started to release moisture.
3. Add in thyme, smoked paprika and chilli powder combining with the carrot and celery mixture. Saute for another 1-2 minutes, while the herbs and spices become fragrant. Add in sea salt and pepper plus 2 cups of vegetable stock and stir to combine. Simmer this mixture for 8 minutes.
4. Then add in all the cashew cream you blended earlier, 2 more cups of vegetable stock and 1 1/2 cups of roasted corn kernels. Simmer on medium for 7-8 minutes, until a light bubbling occurs. Then fold in 4 cups of spinach leaves and simmer on low for another 20 minutes to allow the flavours to combine.

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3 Best Homemade Veggie Burger Recipes

Grilling season is upon us and just because you don’t eat meat, doesn’t mean you can’t enjoy a delicious, juicy burger!

Veggie burgers are wonderful for vegans, vegetarians and omnivores; they pack loads of fibre, phytonutrients, antioxidants, vitamins and minerals. In turn, they help with weight control, prevent inflammation and still deliver a sufficient amount of protein. You can get creative and play around with different flavours and seasonings, like with these three burgers below.

1. Crunchy Sunshine Burger

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Ingredients:
1 cup sunflower seeds
3/4 cup brown rice or quinoa (dry)
1 cup beet, grated
2 cloves garlic, chopped
1 cup onion, diced
1 cup fresh parsley, chopped finely
1/4 tsp sea salt
Pinch of black pepper

Directions:
1. Preheat oven to 350°F.
2. In a pot, combine ¾ cup of brown rice and 1 ½ cups of water. Bring to a boil, cover the pot and simmer for 25 minutes until the rice is fully cooked.
3. In a food processor, combine all of the ingredients and blend until a sticky mixture forms.
4. Shape the mixture into patties, place on a baking sheet linked with parchment paper and bake in the oven for 15-20 minutes.
5. The burgers should be crunchy yet still moist and soft.

2. Oh My Chickpea Goodness Burger

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Ingredients:
1 can chickpeas (BPA free, if possible)
½ red onion, chopped
1 clove garlic
1 small sweet potato
½ cup parsley
¼ cup chickpea flour
2 Tbsp tahini
1 Tbsp honey
¼ tsp sea salt
½ tsp ground cumin
¼ lemon, squeezed

Directions:
1. Preheat oven to 350°F.
2. Turn on a food processor; while it is running throw in the garlic clove so it is evenly chopped.
3. Add the sweet potato, parsley and onion to the food processor and pulse.
4. Open the can of chickpeas, rinse them and then add the chickpeas to the food processor. Pulse the mixture so some of the chickpeas are being mashed and some are retaining their shape.
5. Take the mixture out of the food processor and place in big bowl. Add the chickpea flour and seasoning to the bowl. Mix well so the entire chickpea mixture is seasoned.
6. Form into patties and place on a parchment lined baking sheet.
7. Bake in the oven for 30 minutes.

3. Black Bean Rainbow Burger

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Ingredients:
1 can black beans (BPA Free, if possible)
½ cup quinoa, uncooked
¼ red onion, chopped
¼ cup corn
½ red pepper, chopped
¼ cup cilantro, chopped
½ tsp cumin
½ tsp  paprika
½ tsp chili powder
¼ tsp sea salt
1 Tbsp honey
½ lime, squeezed
1 tsp chili in adobo sauce (optional)

Directions:
1. Preheat oven to 350°F.
2. Place ½ cup of quinoa and 1 ½ cups of water in a pot, bring to a boil, cover and simmer for 15 minutes.
3. Place the red onion, red pepper and cilantro in a food processor or chop very finely.
4. Open a can of black beans, rinse and add to the food processor. Pulse until some of the mixture is mushy and some beans are still intact.
5. Once the quinoa is cooked add it to a big bowl. Pour in the mixture that’s in the food processor.
6. Add in all of the spices, honey and lime. Mix everything together well so it is all seasoned.
7. Shape into patties, place on a parchment paper lined baking sheet and bake in the oven for 30 minutes.

Got Some Healthy Buns?

Most buns are made from white flour, which robs your body of nutrients and provides no real nutrition, and many of our bodies simply cannot tolerate whole-wheat based buns. In order to have your bun and eat it too, there are plenty of alternatives to amplify your burger and still maintain your health.

Gluten-Free Buns

A lot of people are sensitive to gluten, which is why the gluten-free craze is blowing up! Gluten is a protein found in certain grains, which gives it is a nice, fluffy texture. Although delicious, gluten can actually be the culprit of a lot of digestive and inflammatory issues. While I don’t necessarily believe everyone needs to remove gluten from their diet completely, it’s something you may want to limit and be conscious of when you’re eating it.

There are tons of gluten-free baked goods out there at health food stores and conventional grocery stores as well. Check the freezer section for gluten-free buns, but be sure to read the ingredients! There may be some additives you’re not familiar with such as xanthan gum. If the ingredient list gets too long or looks a bit too scientific, try searching for another brand. Alternatively, try experimenting in the kitchen with gluten-free flours and make your own!

Sprouted Buns

The act of sprouting grains is a really interesting process. Grains that are sprouted have higher protein and nutrient content; they have much higher levels of vitamins B and C than other options. Many people who are sensitive to certain flours can actually tolerate sprouted grains, and there are also great companies that make sprouted burger buns, sprouted wraps and sprouted bread . Check the grocery store freezer section or fresh bread section to the find some sprouted goodness.

Wraps & Bread

There are many different varieties of healthy wraps and bread out there; spelt, kamut, quinoa, gluten-free and sprouted. If you’re looking to have some carbs with your burger but don’t care if it’s a bun in particular, try slicing your burger and placing it in a wrap or using two pieces of bread. This way you’ll have a much heartier carbohydrate and still enjoy your delicious veggie burger too.

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.

Best Vegan Baked Potato Salad Ever

Potato salad is the perfect side dish in the summer. Here’s a vegan version that some say is the best they’ve ever had!

baked potato salad

Makes: 6 servings

Ingredients:

Potatoes
1 ½ lbs small red potatoes
1 Tbsp olive oil
Sea salt & ground pepper to taste

Dressing
½ cup vegan mayonnaise (store bought like Veganaise or Wild Wood)
½ cup sweet relish
1 tsp dijon mustard
½ tsp onion powder
1 Tbsp dill fronts (finely chopped)
1 cup celery (finely chopped)
1/4 cup red onion (finely chopped)

Toppings

1/4 cup Vegan Coconut Bacon
1 Tbsp snipped chives

Directions:

1. Pre-heat oven to 400°F.
2. Cut the small red potatoes in halves and toss in sea salt, ground pepper, and olive oil until evenly coated.
3. Bake for 45 minutes in a oven safe dish. Meanwhile prepare the dressing by combining all the dressing ingredients until well combined.
4. Refrigerate until potatoes are fully cooled from baking.
5. Right before serving toss baked potatoes in the dressing.
6. Top with coconut vegan bacon and chives. Serve immediately!

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Easy and Nutritious Green Mango Smoothie

Here’s an easy smoothie that will take you to the tropics without having to leave the comfort of your kitchen. It’s got the powerful flavours of mango and banana combined with protein packed hemp hearts and nutrient rich spinach.
Green Mango Smoothie

Makes: 2 cups

Ingredients:

1 cup frozen mango chunks
½ banana
1 cup baby spinach leaves
2 Tbsp hemp hearts
1 Tbsp coconut oil
1 cup coconut water

Directions:

1. Blend all the ingredients in a high-speed blender until smooth.

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Easy No-Bake Fruit and Nut Granola Bars

These simple and easy no-bake granola bars are guaranteed to win over every family member. Eat them as a snack, breakfast on the go, or after workouts. It’s best to make granola bars from scratch rather than opting for store-bought versions because then you know you’re only eating the good stuff!

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Makes: 16 bars
Prep Time: 15 minutes
Cook Time: 5 minutes (if using melted chocolate)

Ingredients:
1 cup gluten-free rolled oats
½ cup raw walnuts
½ cup raw almonds
½ cup raw sunflower seeds
½ cup raw pumpkin seeds
½ cup mixed dried fruits
1 tsp ground ginger
½ tsp  ground cinnamon
1 cup nut butter (almond, peanut, or sunflower)
2 Tbsp unsulphured molasses
1 Tbsp maple syrup
pinch sea salt

Optional Topping:
¼ cup (1.5 oz) dark dairy-free chocolate or vegan chocolate chips

Directions:
1. In a food processor, add walnuts and almonds, and pulse on low until they are roughly chopped.
2. Add rolled oats and continue running the food processor just until the oats are broken up.
3. Place oats, walnuts, and almonds into a large mixing bowl and add remaining ingredients. Stir until well combined.
4. Line a 9” x 9” baking pan with parchment paper and press the mixture into the pan, spreading out evenly to the edges with your hands.
5. If adding drizzled chocolate on top, melt dark chocolate over a double boiler or in the microwave. Use a fork to drizzle the chocolate on top.
6. Refrigerate for 2 hours before cutting into individual bars. Store bars in the fridge in an airtight container.

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Cauliflower Tacos with Mango Slaw and Avocado Crema

Everyone wants to eat a little lighter when it’s hot outside, so we’ve come up with a clever and delicious meat-free meal. Grilled cauliflower, mango slaw and avocado crema come together for a sophisticated vegetarian take on fish tacos, perfect for a family picnic or easy weeknight meal.

Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: makes 12 tacos

Cauliflower Tacos with Mango Slaw and Avocado Crema

Mango Slaw:
1 cup thinly sliced red onion (approximately ½ an onion)
1 thinly sliced red pepper
1 thinly sliced red mango
¼ cup cilantro, finely chopped
½ lime, juiced

Avocado Crema:
1 ½ avocados
2 limes, juiced
2/3 cup canned coconut milk
1 garlic clove
1 tsp hot sauce
¼ tsp onion powder
¼ tsp sea salt
¼ tsp ground pepper

Grilled Cauliflower:
1 head of cauliflower, cut into florets
3 Tbsp olive oil
1 garlic clove, minced
½ tsp chili powder
¼ tsp cumin

Extras:
24 corn tortillas

Directions:
1. In a bowl toss together all the ingredients for the mango slaw and refrigerate until ready to serve tacos.
2. In a blender, combine all the ingredients for the avocado crema until smooth and refrigerate until ready to serve tacos.
3. Toss cauliflower florets in olive oil, minced garlic, chili powder and cumin, and grill for 20 minutes on the barbecue over medium-high heat.
4. Assemble each taco with 2 corn tortillas as a base to prevent tacos from tearing. Place a small amount of mango slaw on the bottom, then a few pieces of grilled cauliflower and top with a dollop or drizzle of avocado crema.
5. Add a squeeze of extra lime on top if desired.

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Vegan Kale Caesar Salad with Tempeh Bacon

Caesar salad is something that non-vegans will swear we can’t re-create. But the truth is, a vegan Caesar salad is SO much healthier for you, you’ll only want to eat this version from now on. It will leave you feeling light, clean, and energized. Feel free to use romaine lettuce instead of kale for an even more traditional salad. We just like to switch it up and get our dark leafy greens in wherever we can. Tempeh bacon makes this more of an entree salad, but you can use coconut bacon for an appetizer version (as seen in right photo). You can also use the coconut bacon in the entree salad for added flavour and texture.

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I like the taste of roasted garlic in a Caesar dressing because it makes it sweeter and less overpowering. In case you don’t know how to roast garlic, just peel the outer layers off the garlic bulb, leaving a thin layer still in tact and cut the top of the bulb off (approx. 1/4 inch from the top) so the cloves are visible. Coat in 1 Tbsp of olive oil (per bulb) and a pinch of sea salt and then bake at 400°F for 35 minutes or until the cloves are browned and soft to the touch.

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Caesar Dressing

Ingredients (makes 2 cups):
3/4 cup raw cashews (soaked for a minimum of 3 hours)
3/4 cup water
1 bulb of roasted garlic (approximately 7-9 cloves. Feel free to do more/less depending on your taste.)
1 pitted medjool date
1 lemon, juice & zest
3 1/2 Tbsp nutritional yeast
1 Tbsp apple cider vinegar
1/2 tsp Dijon mustard
1 tsp  sea salt
1 tsp ground pepper

Directions:
1. Drain the soaked cashews and rinse with more water until it runs clear.
2. Place all the ingredients in a vita-mix or high powered blender and mix on high until smooth. Refrigerate for at least 1 hour before serving on your salad.

Garlic Croutons

Ingredients:
3 cups cubed bread (your choice)
1/4 cup olive oil
1 Tbsp garlic powder
1 tsp onion powder
1/2 tsp sea salt
1/2 tsp ground pepper
2 Tbsp go veggie! vegan Parmesan

Directions:

1. Preheat oven to 350°F. In a mixing bowl whisk together olive oil, garlic powder, onion powder, sea salt, and pepper. Toss the cubed bread in the mixture until well coated. If you’re adding the vegan Parmesan, then toss them in that next.
2. Lay out the bread onto a baking sheet and bake for approximately 10-15 minutes, turning over once in the middle of baking, until golden brown. Depending on the bread you use the time will vary so just keep an eye on them. Gluten-free bread takes longer, approximately 20 minutes. and gluten free bread is always a bit gummy so don’t expect them to be crispy crunchy croutons like when they’re made with regular bread. Italian baguette is our favourite for this recipe.

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Tempeh Bacon

Ingredients:
1 package of tempeh (approximately 250 grams)
1/2 cup tamari (can sub soy sauce or Bragg’s aminos)
1/2 Tablespoon water
1/3 cup liquid smoke
1/3 cup maple syrup
1 Tbsp smoked paprika
1-2 Tbsp coconut oil (for frying)
Extra water for de-glazing the pan

Directions:
1. Thinly slice the tempeh.
2. Whisk together all the liquid ingredients and smoked paprika in a shallow dish that you can use to marinate the tempeh in.
3. Lay the slices of tempeh in the dish and pour in half the sauce. Marinate in the fridge for at least 1 hour.
4. To cook, heat a non-stick pan to medium and add 1 Tbsp of coconut oil. When it’s heated, add the slices of tempeh.
5. Once the first side starts to brown you’ll want to start de-glazing the pan with left over marinade and a bit of water every so often to prevent them from sticking and to get them really caramelized and browned. Flip the slices and do the same thing on the other side.
6. You might want to use another Tbsp of coconut oil on the other side to get them frying up nice. You’ll start to notice the liquid becoming absorbed and the tempeh getting crispier and stickier. Cook time is approximately 15-20 minutes. Remember, you’re trying to caramelize the tempeh, times may vary.
7. Remove from the heat to cool while you assemble the Caesar salad.
8. All there is left to do is wash and chop your romaine lettuce or kale.

Garnish your Caesar salad with more black pepper, lemon wedges, and additional go veggie! vegan Parmesan if you like! And…I think we might just convert you to being a vegan Caesar salad lover.

Kale tip: If you’re using kale, finely chop it and massage it with your hands in some lemon juice for 3-5 mins. Massaging the kale is actually beneficial. It makes the tough, bitter green sweeter, softer and easier to digest. I like using lemon juice for this salad, but massaging kale with olive oil, lime juice or a pinch of sea salt will wilt it and break it down just the same.

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Raw Vanilla Cheesecake with Chocolate Almond Crust

This recipe has been in the bank for a long time and I’ve just never divulged my secret. I keep it in my arsenal and always make it for dinner parties to wow my non-vegan friends! It totally works plus they all feel good after eating it. This healthified dessert is definitely a fan favourite and now I’m sharing this little piece of vegan love with you too. Enjoy!

vanilla-cheesecake-with-chocolate-almond-crust

Makes: 4 x 4 1/2″ cheesecakes

Ingredients:

Chocolate Almond Crust
1 cup raw almonds (soaked at least 3 hours)
1/2 cup raw walnuts
1/3 cup shredded coconut
8 medjool dates, pitted
1/4 cup coconut sugar
1/3 cup coconut oil
2 Tbsp raw cacao powder
1/4 tsp sea salt

Vanilla Cheesecake Filling Ingredients
1 1/2 cups raw cashews (soaked at least 3 hours)
1/3 cup agave nectar (or 1/2 C maple syrup for non-raw version)
1/4 cup lemon juice
1/3 cup coconut oil
1/2 tsp vanilla powder (or the inside of 1 vanilla bean)

Topping
1 cup frozen mixed berries

Directions:

Chocolate Almond Crust
1. Place the almonds and walnuts in a food processor and blend them into a coarse meal. Add remaining ingredients and blend until well combined.
2. Using your hands, press the dough in an even layer into mini tart pans with removable bottoms. Freeze the crusts for 30 mins and make the cheesecake filling.

Tip: If you don’t care about eating a strictly raw dessert, you can poke a few holes in the bottom of the crust with a fork and then bake them for 8-10 minutes at 325°F. The nuts toast up nicely and it gives a yummy overall flavour to the cheesecake that might be more palatable to people who aren’t accustomed to raw food and desserts. Allow the crusts to cool completely before filling them.

Vanilla Cheesecake Filling
1. In a vita-mix or high powered blender, combine all the ingredients until smooth.
2. Remove your crusts from the freezer and pour the filling into them just below the top edge of the crust. Place them back in the freezer for 1-2 hours to set.
3. Before serving the cheesecake allow them to sit out at room temperature for 10 minutes. They can keep for a while in the freezer as well.

Topping
For an easy topping you can just thaw frozen mixed berries at room temperature while you wait for the cheesecakes. Alternatively, you can place fresh mixed berries in a bowl with a mixture of 2 parts lemon juice and 1 part raw agave nectar and let this mixture sit for 30 minutes until it becomes soft and juicy.

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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.

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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.

avocado-fries-recipe

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.

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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.

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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.

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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.

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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).

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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!

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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.

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