Author Archives: msokane

Parsnip Apple Soup

Today is very cold! The temperature dropped 10 degrees from last weekend to this weekend! We’ve even had snow! This kind of quick change in weather and temperature is hard to get used to. Even dressed for the cold, I found myself walking around outside with a tense and hunched up body, daydreaming about beaches in Hawaii!

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I mean, look at it! The trees and bushes are still green (under that snow)! It’s not right! I’m not ready! Brrrr!

Well, when it comes to food and cold weather, what do you think of?

I think of soup!

For lunch today, I had a delicious Tomato Fennel Soup at Tractor Everyday Healthy Foods (http://tractorfoods.com/). Warmed me right up, it did! Later, when I got home and saw that I had parsnips and leeks in my CSA box, I immediately decided to make my own soup.

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I’d just read the latest post on Dishing Up the Dirt and there was a Parsnip and Apple Soup featured so I decided to use that recipe as my guide. I think you’re going to like it!

Parsnip Apple Soup

(adapted from Dishing Up the Dirt, Parsnip and Apple Soup, http://dishingupthedirt.com/recipes/parsnip-apple-soup/)

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scant tbsp. butter (vegan or the real thing)

1 tsp vegetable oil

1 leek, chopped finely

3 parsnips, peeled and chopped in small pieces

1 large apple, peeled, cored and chopped in small pieces

3/4 tsp coriander

salt and pepper

2 cups chicken flavoured vegetable stock

1/4 cup cashew cream

Melt and heat the butter and the oil together over medium heat in a medium to large sized pot. Add the leek, parsnips and apple and combine, increasing the heat a little bit. Add in the coriander and salt and pepper (I used several grindings of fresh black pepper and about 1/4 tsp salt). Stir together and cook, stirring occasionally for about 5 to 10 minutes until the vegetables are soft and releasing their juices. If you like, you can add a splash of water to keep the vegetables from sticking. Pour in the stock, cover and simmer over medium to low heat for 20 minutes. Using an immersion blender, puree the soup to your desired consistency. (In our household, “Tom” prefers a bit of texture in his soups, so I left a few bits of vegetables in the soup. I think the soup would be quite lovely if you thoroughly puree it too). Stir in the cashew cream, warm through and serve. Yum!

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Red Lentil Squash Curry

I don’t know about you, but my menu planning tends to suffer as the workweek goes on. I usually start off well with part of Sunday devoted to earmarking recipes, food prep and ingredient shopping for the week ahead. And this bit of planning ahead is really helpful as it allows me to arrive home from a long work day knowing that supper is planned and partially prepped. By Thursday, however, my ideas have petered out, my creativity is low and I drive home from work thinking about whether I’ll order out or have avocado toast for supper! It’s not so much the making the meal that wipes me out, but the thinking of what to make. If I have a plan for supper, I don’t really mind making it even when arriving home after a 9 or 10 hour work day. This is when the slow cooker has often come to the rescue! If I can throw something together in the slow cooker in the morning before leaving for work, then it’s doing double duty – the meal is planned and the meal is cooked! Here’s what the slow cooker produced recently. (I apologize for the pictures! I tried to make the curry look appetizing in my pics, but it’s really difficult to make cooked red lentils look like anything but tan-coloured mush!)

Red Lentil Squash Curry

(adapted from Kitchen Treaty, Slow Cooker Pumpkin, Chickpea, and Red Lentil Curry)

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1 small to medium sized onion, finely chopped

1 tbsp. grated ginger

2 cloves garlic, minced

1 delicata squash (or equivalent squash), cut into bite sized pieces

3 small potatoes, cut into bite sized pieces

1 large carrot, but into bite sized pieces

1 cup dry red lentils

1 1/2 cups cooked chickpeas

1 tbsp. curry powder

1/4 tsp garam masala

1/2 tsp cumin

scant 1/4 tsp cayenne

2 cups veg broth

1 tomato, skinned and chopped

1 can light coconut milk

1 tsp salt

juice from 1 lime

cilantro, chopped

1 cup brown basmati rice

1 cup peas

Put everything from onion to veg broth into the slow cooker. Cover and cook on low for 8 to 10 hours. Also, before you leave for work, wash the rice and leave it to soak in two cups of water. When you get home, drain the rice, put it in the rice cooker with just under 2 cups of water. Next, turn the slow cooker to high, stir in the tomato, coconut milk and salt, cover and cook while the rice is cooking. When the rice is done, fluff it up, stir in the peas, and keep warm. Stir the lime juice into the curry. Serve the curry over the rice with a side of something green and steamed like kale or broccoli. Sprinkle some chopped cilantro over the curry.

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Kale Salad with Honey-Mustard Vinaigrette

I got a new blender this weekend! I bought it to replace my on-it’s-last-legs blender. This old blender operated only on the lowest setting or on pulse, plus the rubber ring that sits between the blade and the bottom of the blender pitcher disappeared!

The blender I ended up purchasing is a Hamilton Beach Professional 1500 watt Blender.

Blender

This blender is a compromise, or maybe a blending of two requirements … I wanted a high powered blender and “Tom” wanted a quiet blender. It turns out that the higher the wattage or power of a blender, the noisier it is and we wanted a blender with a minimum of 1000 watts. Well, it turns out that there actually are a few quiet high powered blenders out there. They can be very expensive though. We finally settled on this Hamilton Beach blender because it’s got the power, it’s got a quiet shield, it’s got a variety of settings including a self-clean setting, and it was on sale at London Drugs right near our house! The pitcher is a bit small at only 1 litre, but I think I can live with that.

As soon as we got the blender home, we wanted to try it out – me to try out the high power and “Tom” to test out the quiet shield. I decided to make the salad dressing for a kale salad in the blender (I would usually make a dressing in a measuring cup with a whisk). Well, let me tell you that a high powered blender whips salad dressings together so well that the oil and vinegar does not separate! So cool! And quiet? Yes indeed! “Tom” is very happy with that quiet shield!

Kale Salad with Honey-Mustard Vinaigrette

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Unfortunately, this is the only picture I took of the salad. I took it with my phone in poor light.

3 tbsps apple cider vinegar

2 tbsps honey

1 tsp balsamic vinegar

1/2 tsp Dijon mustard

1 clove garlic (minced if you are whisking, cut in quarters if you are high power blendering)

pinch sea salt 2 tbsps olive oil

handful of walnuts, broken

1/2 bunch kale, stems removed, chopped into small pieces

salt

5 or 6 fresh strawberries, large dice (I used local strawberries which are still available from the local road stand if you can believe it!)

In the blender, add the dressing ingredients, vinegar to oil. Blend on medium power for less than a minute, until ingredients have transformed into a smooth sauce. Toast the walnuts in a small frying pan over medium heat, shaking and stirring, for about a minute or so until the nuts smell toasty and just start to brown. Set aside to cool. Place the kale leaves in a large bowl. Add a drizzle of the salad dressing and a sprinkling of salt. Massage the sauce and salt into the kale until the leaves begin to wilt and reduce down. Add the strawberries to the bowl, pour on about 1/2 of the dressing, toss gently to combine. Sprinkle on the cooled walnuts.

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Vegan Cream Cheese

I am so proud of myself! I made vegan cream cheese today and it’s delicious!

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You know, sometimes I lack confidence in the kitchen. I enjoy cooking and creating delicious and creative vegan dishes and meals, but, most of the time, I follow a recipe. I get a bit anxious about launching off on my own without a recipe to anchor my creativity. Oh yes, there are several dishes I can make off by heart or have invented (humous, various salads and salad dressings, chili, bowls …), but most cooking days find me consulting a recipe. Now, this cream cheese recipe … I based it on Kaylie Johnson’s Dairy Free Paleo Cream Cheese Recipe on the blog Paleo Gluten Free Eats. I followed her recipe, but I wasn’t pleased with the flavour. So, you know what I did? I added a bit of this, a bit of that until I was satisfied. While I was adjusting, I realized that I was feeling confident and sure, that I have enough experience to just go for it. Although I used someone else’s recipe to start, I made this recipe my own. I can truly call it my own because I used what I know, what I like, and made something that worked for me. Yay me! So here it is:

1 cup cashews, soaked

1 1/2 tbsps water

1/8 cup + freshly squeezed lemon juice

1 tbsp coconut oil

1/2 tsp apple cider vinegar

1/8 tsp salt

1/16 tsp finely minced garlic

Put all ingredients in a blender and blend until very, very smooth. If you are using a high powered blender like a Vitamix, you shouldn’t have to blend for too long to get everything blended and the right consistency. If you have an ordinary blender, like I do, you will have to blend for at least 5 minutes, probably more, scraping down the sides as you go. I was able to keep the blender going while using a spatula to push the mixture from the sides into the middle. This way, the blender didn’t get stuck and I got everything really well blended together.

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This cream cheese is a savoury type, due to the salt and garlic, so use it in that way – on crackers, on bagels, on toast, with tomatoes … whatever your cream cheese thing is! I haven’t tried it yet, but I’m sure you could use this cream cheese in things like a layered mexican dip or in a salad dressing. Try it and let me know what you think and how you used it. Now, if you’ll excuse me, I’m going to have a snack!

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Greek(ish) Salad and Humous(ish)

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I really love Greek salad and humous! I love the freshness of the vegetables in the salad and I love the wholsomeness of humous. Humous, of course, is a mainstay of a vegan’s diet and I make it weekly if not more often. And I make some version of Greek salad regularly as well. I call this one Greekish salad because it has what I consider the base of a Greek salad – cucumbers, onions, bell peppers, tomatoes with a lemon juice and olive oil dressing – then has a few other things thrown in that you wouldn’t typically find in a Greek salad. Same goes with the humous – a base of chickpeas, tahini, garlic and lemon juice –  it’s a bit “ish” because I changed the type of beans. Read on to find out more.

Greekish Salad

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1 English cucumber, diced

1 red bell pepper, diced

10 (or so) grape tomatoes, cut in quarters

5 green onions, diced

1 cup of quinoa, cooked

handful of chopped green cabbage (optional)

1 tsp olive oil

2 tsps red wine vinegar

2 tsps fresh lemon juice

1 clove garlic, pressed

1/2 tsp salt

several sprigs fresh oregano, minced (if you can get it)

Put the vegetables and quinoa in a large bowl. Whisk the oil, vinegar, lemon juice, garlic, salt and oregano together then pour over the vegetables. Toss together.

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Humous

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1 1/2 cups navy beans

2 tbsps tahini

1 clove garlic, minced

juice of 1/2 lemon

zest of 1/2 lemon

1/2 tsp salt

1/4 cup water

Put all ingredients in a blender and blend for at least 5 minutes until very smooth, adding water 2 tbsps at a time. I like my humous to be not too thick and not too runny.

 

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Soup and Salad From Thug Kitchen

This week, I checked out Thug Kitchen 101 from the library. This is a vegan cookbook written in an interesting style. F-bombs throughout, I had to read it in small doses as the “thug” language was rather jarring! Once I got over the liberal use of swear words, I was able to read the recipes and found several good ones that I must try over the 3 week loan period. I started with these two – Southwestern Salad and Turmeric and Sweet Potato Soup.

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Southwestern Salad

Dressing:

1 avocado

1/4 cup chopped green onions, white part

1/2 cup corn kernels

3 tbsps. fresh lime juice

2 tbsps. rice vinegar (original recipe calls for 3 tbsps.)

2 tbsps. olive oil

1/2 tsp salt

1/4 tsp chili powder

Salad:

2+ cups short pasta, cooked

1 1/2 cups cooked black beans

1 cup corn kernels

1 medium carrot, shredded

1/2 cup chopped green onion

1/2 cup chopped cilantro

1 tomato, chopped (original recipe calls for 1 1/2 cups mixed into salad)

(original recipe calls for 1-2 jalapenos)

Place all the dressing ingredients in the blender and blend for 5 minutes until very smooth. Combine cooked pasta, black beans, corn, carrot, onion in a large bowl. Pour in about 2/3’s of the dressing and toss. Fold in cilantro. Chill in fridge for 30 minutes. At serving time, add the chopped tomatoes to the salad.

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Turmeric and Sweet Potato Soup

(See notes below the recipe for the adaptations I made).

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1 small onion, diced

1 yam, diced

1 red bell pepper, chopped

1 jalapeno, seeded and minced (optional)

2 tsps. ground turmeric

1 1/2 tsps. dried basil

1 tsp paprika

1/4 tsp ground ginger

1/4 tsp cinnamon

1 tbsp. tamari or Braggs

5 cups vegetable broth

1 can diced tomatoes

1 cup small pasta

1 1/2 cups cooked chickpeas

2 cups kale

2 tbsps. lemon juice

Water saute onion for about 4 minutes over medium high. Add yam, pepper and jalapeno (if using) and cook for another 4 minutes, adding a tbsp. of water at a time to prevent sticking. Add turmeric, basil, paprika, ginger, cinnamon and tamari and stir for about 1 minute, allowing the vegetables to be coated in the spices. Add the broth and tomatoes and simmer for 8 minutes until yam is tender. Add the pasta, chickpeas and kale and simmer until pasta is cooked and kale is soft and wilted. Stir in lemon juice just before serving and warm through.

Notes:

  • I had a little bit of leftover chickpea and kale curry so I stirred this into the soup

  • I omitted the chickpeas (because there were chickpeas in the leftover curry I added)

  • I used 2 fresh, whole tomatoes, skinned, instead of the canned tomatoes

  • I omitted the pasta and used 1/3 cup red lentils instead which helped to thicken the soup nicely and provided some good nutrition

  • I used 1/2 of a yam plus 4 small, new potatoes, diced, instead of a whole yam

  • I omitted the red bell pepper

  • I omitted the basil and paprika because I didn’t want to change the flavour profile provided by the leftover chickpea curry

  • I reduced the broth to 4 cups

  • I subbed 3 large handfuls of spinach, coarsely chopped, for the kale, because I didn’t have any kale, but had lots of lovely, fresh spinach!

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Savoury Brunch Dishes

This is a quick post to help me get back into blogging. I haven’t been able to find the time to write a post for this blog, but now that summer’s here, I may have more success. While waiting for a more substantial post, here’s one with a few of my favourite quick weekend brunch creations …

This one is my usual weekend breakfast bowl (https://mostlyveganfun.wordpress.com/2016/02/27/yummy-breakfast-bowl/), but I substituted some leftover roast vegetables and some steamed broccoli for the usual steamed spinach.

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And this one, I whipped up this morning … I heated some leftover Gujarati Potatoes from yesterday’s breakfast (http://www.veganricha.com/2017/06/gujarati-potatoes-bateta-nu-shaak.html), with some leftover Pumpkin and Mushroom Curry from last night’s dinner out at Kaya Malay Bistro (http://www.kayamalay.com/), then I added a peeled, chopped up fresh tomato and 4 leaves of fresh spinach from my CSA box.

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And this I made recently – a BLT sandwich. I made vegan bacon from tofu. I also like to use marinated baked tofu in this sandwich with a homemade spicy cashew mayonnaise, long, thin slices of cucumber, and crunchy leaves of Romaine lettuce.

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That’s it for now! Talk to you soon!

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Salad or Dessert?

Around the end of February, I decided to give up sugar. I wanted to cleanse my body, get over the cravings of an addiction, and add in another layer of healthy living to my life.

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Here are some negative qualities of sugar that I’ve come across in my reading:

  • empty calories

  • bad for the liver

  • linked to cancer

  • fattening and can lead to obesity

  • can cause heart disease

  • can be highly addictive

How much sugar did I actually consume before eliminating it from my diet? Well, being a (mostly) vegan, I don’t eat cookies and cakes and such, but I do like chocolate! My latest chocolate binge began in December and carried on into the new year. There is always a lot of chocolate around during the holidays and then once Christmas is over, chocolate goes on sale and ya gotta buy it because it’s such a deal! And, I have to admit, I was eating milk chocolate – so deliciously sweet and smooth; so very not vegan; so very addictive!

Eating Chocolate

So, at the end of Dine Out Vancouver, I said, “That’s it! No more sugar!” I anticipated that it was going to be somewhat trying when I embarked on this sugar elimination campaign, but I was pretty sure it wouldn’t be too difficult. I was wrong! It was, and it continues to be, hard. It’s been about six weeks with no sugar and I still get cravings! At first, the cravings were every day, mostly in the evening. Nowadays, those cravings have tapered off, but every now and then, maybe a couple of times a week, when I’m relaxing in the living room in the evening, I get this restless craving for something … a nice big bite of milk chocolate! So, how do I deal with these cravings? Well, I live with a terrific partner who, for the most part, stays away from refined sugar. I’ve discovered Larabar, an energy bar made from dates and nuts.

larabar peanut butter

Plus, “Tom” and I have been exploring sweet replacements for sugar. We’ve always eaten a lot of fresh fruit, but now we eat more during the evenings – the danger time zone when fighting sugar addiction – such as fresh pineapple, mango, oranges, apples, bananas. (“Tom” is cutting up some pineapple as I type)!

And this brings me to the recipe I want to share with you. This salad is so sweetly, deliciously yummy that you could (and I have) eat it for dessert! The recipe was developed by Sherry Strong of Return to Food (http://www.returntofood.com/).

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Now before you freak out about the colour and look of this salad, let me explain! I used my spiralizer for the first time to make this salad and I made spirals our of some wonderful organic purple carrots that I received in my CSA box. Looks kinda weird, but taste was yummy!

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1 large carrot, spiralized or grated

1 large apple, spiralized or grated (skin on)

zest and juice of 1 lime

1/4 cup raisins, chopped

handful of walnuts, left whole or coarsely chopped

Toss the carrot and apple in a bowl with the lime zest and juice. Stir in raisins and walnuts. Eat! Simple, quick, healthy, satisfies the craving for sweet. Yum!

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Smoothie Bowl!

Happy Thanksgiving!

This Thanksgiving weekend, my family celebrated on Friday. This was a work day for me, so other members of the family stepped up and did all the food prep. I didn’t have to do anything except show up! So, I don’t have any Thanksgiving feast recipes to share today. Instead, I thought I would share my discovery of Smoothie Bowls. I’m thankful for Angela Liddon and her new cookbook (see below). I’m thankful for wonder, imagination and creativity.

Check out this new vegan cookbook!

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I took this book out of the library and have had a wonderful time reading it – yes, cover to cover! – and have earmarked a few recipes to try out. I’ll have to return the book to the library before I can really give it the good attention it warrants, but that’s okay because … I just bought it!

The first recipe I tried was a Smoothie Bowl! What? A Smoothie Bowl? What the heck is that? That’s what went through my mind when I first encountered the smoothie bowl recipes! I’m actually quite an accomplished smoothie maker, if I do say so myself, and I didn’t see the point of a smoothie bowl! But then I looked at the pictures, reread the recipes (there are 3 or so recipes for smoothie bowls as well as several recipes for smoothies) and thought, “Well, I have a smoothie every day for breakfast, maybe I’ll just change it up a bit, put my smoothie in a bowl, add a few toppings, and see what happens.” So I did! I actually made my usual smoothie but decreased the liquid and made sure I added chia seeds to make a thick, spoonable smoothie. And now I’m sold on Smoothie Bowls because this bowl kept me full until lunch time! I used to be hungry and ready for a snack by recess, about 2 1/2 hours into my work day, but when I start my day with a Smoothie Bowl, I’m good for another 2 hours!  Folks in the know tell me the feeling of fullness comes from chewing my food – “oral-sensory stimulation” or tricking the brain into thinking I’m eating.

http://www.prevention.com/weight-loss/weight-loss-tips/how-more-chewing-leads-eating-less

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Here’s how I did it:

1 banana

1/2 apple or 5 large strawberries or equivalent amount of fruit

1 tbsp chia seeds

1/2 cup almond milk

a chunk of cucumber, diced (about 2 tbsps)

4 cm piece of celery, diced

handful of spinach

2 large lettuce leaves

1 cm piece of ginger, peeled and diced

very thin slice of lemon, peel and flesh, diced

1/8 tsp turmeric

less than 1/8 tsp cayenne

1 tbsp hemp hearts

2 tbsps granola

1-2 tbsps nuts

Put the fruit, chia seeds and milk in a blender (I use an immersion blender in a tall, narrow container). Blend for a few seconds until combined. Add the rest of the ingredients, blending after each addition if necessary. Pour into a bowl and let sit for a bit. (I usually make the smoothie bowl up to this point, go for a walk, then finish making it and eat it when I get back). Sprinkle on the hemp hearts, granola and nuts. Sit down and enjoy eating your smoothie with a spoon!

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This Smoothie Bowl gets its colour from strawberries.

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The fruit in this Smoothie Bowl was light coloured so the green colour from the leafy greens really stands out.

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Another Dinner Party – White Bean Salad and Strawberry Chocolate Mousse Pie

This summer saw a few dinner parties. I posted about the party “Tom” and I had here. The next dinner party was a casual bday celebration outside on some friends’ patio. It was a potluck – not in the literal sense where everyone brings whatever, and all guests take their chances on what food is available, but where the hosts provided the main course and the guests brought complementary food. Our hosts made Puttanesca sauce with pasta, so I thought I’d bring a salad. But what kind of salad goes with the strong flavours of Puttanesca sauce? Here’s what was recommended by Moira Hodgson in Oprah Magazine:

White Bean Salad

(adapted from Moira Hodgson)

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3 cups cooked navy beans

1 orange bell pepper, diced

1/4 red onion, diced

1 large tomato, diced

1 tbsp. olive oil

2 tbsps. white wine vinegar

1 tbsp. water

1 tbsp. Dijon mustard

1 or 2 cloves garlic, minced (optional)

1/2 tsp salt (or more)

sprinkling of black pepper

Gently toss the beans, bell pepper, onion and tomato together. Whisk the dressing ingredients together then pour over the beans. Gently mix together and let marinate in fridge for a couple of hours. Bring to room temperature to serve.

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I also decided to bring a dessert. I have been making my chocolate mousse pie for some time now, but I wanted to add in another layer … literally another layer, but also another layer of flavour. I had some late season local strawberries in the fridge so I created this:

Strawberry Chocolate Mousse Pie

(my own creation)

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2 packages Oreo cookie type cookies

2 tbsps. coconut oil

1 recipe chocolate mousse

  • 1 full package (200 grams) organic fair trade baking chocolate (I use Camino semi-sweet)

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  • 1 package silken tofu

  • 1/2 cup almond milk

  • 1/2 tsp pure vanilla (liquid or powder)

  • pinch sea salt

1 cup strawberries

1 tbsp. maple syrup

several strawberries cut in slices

Crumble 1/2 of the cookies in a blender, then transfer to a pie plate. Crumble the other 1/2 of the cookies in a blender with the coconut oil until well mixed. Mix the dry and oiled cookie crumbs together and press up the sides and into the bottom of the pie plate.

Melt the chocolate over a double boiler.

Slip the tofu into a pot of boiling water and boil for 2-3 minutes (helps get rid of any beany taste).

Put the tofu into the blender with the milk and blend until smooth. Add in the melted chocolate, vanilla and salt and blend for 2-3 minutes until very smooth. Pour the chocolate mousse into the pie plate on top of the cookie crumb base. Put in fridge for an hour or so until the mousse cools and firms up.

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Put the cup of strawberries into a blender and blend until liquid. Add in the maple syrup and blend briefly. Ladle the strawberry puree onto the chocolate mousse, letting the puree spread on its own to the edges.

Top with sliced strawberries.

Chill in fridge for at least an hour. Serve straight from the fridge.

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