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GLAZED MUSHROOMS WITH SESAME SEEDS

Ingredients:

300g mushrooms
1 tbsp olive oil
1 large diced onion
3 cloves garlic, minced
1/4 cup soy sauce or tamari
2 tbsp tomato paste
2 tbsp rice vinegar
1 tbsp maple syrup
1/2 cup water
1 tbsp cornstarch
1/4 cup sesame seeds

Method:

1. Cook the mushrooms in a saucepan for 8-10 minutes, then drain and rinse. Meanwhile, heat the olive oil in a different pan and cook the onion and garlic for 5-7 minutes, until softened.

2 Make the sauce by whisking together the soy sauce, tomato paste, rice vinegar and maple syrup.

3. In a different bowl, mix the cornstarch and water. Add the mushrooms to the pan with the onion, stir, then add the sauce and cornstarch slurry.

4. When the sauce thickens, add the sesame seeds. Enjoy

French Lentil Soup

This French lentil soup is the cosiest veggie soup you’ve ever had. You only need a handful of ingredients to make a hearty and healthy soup that’s packed full of vitamins and fibre. And have I mentioned the flavours are absolutely amazing?

Prep Time10 minutes

Cook Time45 minutes

Total Time55 minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 2 leeks, sliced (white and light green parts only)
  • 2 medium carrots, diced
  • 3 celery ribs, diced
  • 1 medium parsnip, diced
  • 4 garlic cloves, finely chopped
  • 2 tablespoons fresh thyme, finely chopped
  • 350 g (12 oz.) puy lentils, rinsed
  • 75 ml (⅓ cup) dry red wine (or 2 tablespoons red wine vinegar)
  • 2 bay leaves
  • 1.5 litres (6 cups) vegetable stock
  • 30 g (1 cup) fresh parsley, roughly chopped
  • Salt and pepper to taste

Instructions

  1. Heat the olive oil in a large stock pot or Dutch oven and sauté the onions over medium heat for 4-5 minutes until translucent.
  2. Add the leeks, carrot, celery and parsnip and continue to cook for 10 minutes, stirring occasionally.
  3. Once the veggies have softened, add the garlic and fresh thyme and continue to cook for another minute until fragrant.
  4. Add the lentils, red wine, bay leaves and vegetable stock and stir to combine. Bring to a boil, then lower the heat and simmer for 30 minutes until the lentils are tender.
  5. Stir in the fresh parsley, season to taste and serve with your favourite crusty bread, topped with extra fresh parsley and a dash of olive oil if you like.

Nutrition Information:

Yield:

 4 

Serving Size:

 1
Amount Per Serving: Calories: 271Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 1186mgCarbohydrates: 39gFiber: 11gSugar: 9gProtein: 11g

Nutritional information is an estimate provided by an online nutrition calculator.

Easy Vegan Baked Taquitos

Crispy baked taquitos which are super easy to make, gluten-free, stuffed with a hearty veggie mixture, and vegan cheese. These crispy vegetable flautas are bursting with flavor and can be enjoyed as a snack, dinner or side dish!

CourseMain Course, Side, Snack

CuisineAmerican, Mexican

Prep Time25 minutes

Cook Time20 minutes

Total Time45 minutes

Servings10

Ingredients

  • 2 medium-large (400 g) potatoes peeled and chopped
  • 1/2 tbsp oil
  • 1 medium (140 g) carrot grated or finely diced
  • 1/2 medium-large onion chopped
  • 3 garlic cloves minced
  • 1 cup (180 g) peas frozen or canned
  • 1 tsp curry powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1/4 tsp ground nutmeg
  • 3/4-1 tsp sea salt or less/more to taste
  • 1/4 tsp smoked paprika
  • Red pepper flakes to taste
  • Black pepper to taste
  • 1/4 cup (60 ml) vegetable broth
  • 5 oz (140 g) vegan cheese of choice
  • Taco seasoning to sprinkle on top of taquitos (optional)
  • 8-10 small/medium tortillas (*see notes)

Instructions

  • Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of plant-based milk for a creamier result. Set aside.
  • Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.
  • Pour in the vegetable broth, add peas (frozen), put the lid on and cook for a few minutes until the carrot is softened. If you use frozen peas, make sure to let them thaw completely. If using canned peas, drain and rinse (no need to cook, add them in the next step). Turn off the heat.
  • Also, add the mashed potatoes and vegan cheese (you can use store-bought grated vegan cheese or cream cheese). I used my easy vegan cheese sauce. Use a fork or a potato masher to combine everything.
  • Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.
  • Preheat oven to 410 degrees Fahrenheit (210 degrees Celsius) and line a large baking sheet with parchment paper.
  • Place about 2-3 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other.
  • Brush with a little vegetable oil (to make them even more crispy) and sprinkle some taco seasoning on top.
  • Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few minutes (optional).
  • Serve with salsa, sour cream, vegan queso or guacamole. Enjoy! Store leftovers covered in the fridge for up to 3 days or freeze in zip lock bags for up to 2 months.

Notes

  • Peas: If you aren’t a fan of peas, simply use chickpeas or beans to add healthy plant-based protein.
  • Vegan meat: You can use vegan ground “beef” as a meat substitute if you like. Simply fry it together with the onion in a pan.
  • Crispy taquitos: Want the taquitos extra crispy? Pan-fry them with some oil instead of baking until nicely browned on all sides and crispy.
  • Tortillas: I use homemade gluten-free tortillas. They are also grain-free, pliable, and delicious. If you are using store-bought corn tortillas, make sure to warm them in a pan (with a lid on) or wrapped in a damp paper towel in the microwave (for about 30-40 seconds). You can also use flour tortillas (if you aren’t gluten-free).
  • Read the blog post for more useful tips, step-by-step photos, and to watch the video.
  • Recipe serves 10. Nutrition facts are for one serving.

Lemon Butter Garlic Pasta Sauce (Pasta al Limone)

Prep Time5 minutes

Cook Time10 minutes

Total Time15 minutes

Ingredients

  • 300 g (10.5 oz) linguine or spaghetti
  • 1 tablespoon olive oil
  • 40 g (2 tablespoons) unsalted butter
  • 6 garlic cloves, finely sliced
  • ½ teaspoon red chilli flakes
  • Zest and juice of 1 lemon
  • 50 g (½ cup) grated Parmesan (or veggie hard Italian cheese)
  • A handful freshly chopped parsley
  • Salt and freshly ground black pepper to taste

Instructions

  1. Cook the pasta al dente in salted water according to the instructions on the package. Reserve 1-2 cups of pasta water before draining.
  1. Meanwhile, heat the olive oil in a large pan or Dutch oven and melt the butter in it over low-medium heat.
  2. Stir in the garlic and red chilli flakes and cook for 1-2 minutes until the garlic changes its colour, careful not to burn it.
  3. Transfer the cooked pasta to the pan and toss well with a pair of kitchen tongs to cover it in the butter sauce. Add a splash of pasta water if it looks too thick.
  4. Stir in the lemon zest and juice, then add the Parmesan and toss well to combine.
  5. Add the chopped parsley, season to taste and serve immediately, topped with additioanl grated cheese and lemon zest if you like.

Nutrition Information:

Yield:

 4 

Serving Size:

 1
Amount Per Serving: Calories: 341Total Fat: 16gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 32mgSodium: 314mgCarbohydrates: 39gFiber: 2gSugar: 1gProtein: 11g

French Lentil Soup

This French lentil soup is the cosiest veggie soup you’ve ever had. You only need a handful of ingredients to make a hearty and healthy soup that’s packed full of vitamins and fibre. And have I mentioned the flavours are absolutely amazing?

Prep Time10 minutes

Cook Time45 minutes

Total Time55 minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 2 leeks, sliced (white and light green parts only)
  • 2 medium carrots, diced
  • 3 celery ribs, diced
  • 1 medium parsnip, diced
  • 4 garlic cloves, finely chopped
  • 2 tablespoons fresh thyme, finely chopped
  • 350 g (12 oz.) puy lentils, rinsed
  • 75 ml (⅓ cup) dry red wine (or 2 tablespoons red wine vinegar)
  • 2 bay leaves
  • 1.5 litres (6 cups) vegetable stock
  • 30 g (1 cup) fresh parsley, roughly chopped
  • Salt and pepper to taste

Instructions

  1. Heat the olive oil in a large stock pot or Dutch oven and sauté the onions over medium heat for 4-5 minutes until translucent.
  2. Add the leeks, carrot, celery and parsnip and continue to cook for 10 minutes, stirring occasionally.
  3. Once the veggies have softened, add the garlic and fresh thyme and continue to cook for another minute until fragrant.
  4. Add the lentils, red wine, bay leaves and vegetable stock and stir to combine. Bring to a boil, then lower the heat and simmer for 30 minutes until the lentils are tender.
  5. Stir in the fresh parsley, season to taste and serve with your favourite crusty bread, topped with extra fresh parsley and a dash of olive oil if you like.

Nutrition Information:

Yield:

 4 

Serving Size:

 1
Amount Per Serving: Calories: 271Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 1186mgCarbohydrates: 39gFiber: 11gSugar: 9gProtein: 11g

Vegan Lemon Orzo

This vegan lemon orzo is naturally creamy, simple to make and utterly delicious. It’s just the perfect light lunch or side dish full of lemony flavour that you can have ready in 20 minutes!

PREP TIME5 minutes

COOK TIME15 minutes

TOTAL TIME20 minutes

INGREDIENTS

  • 2 tablespoons olive oil
  • 2 medium shallots, finely diced
  • 2 garlic cloves, finely chopped
  • 300 g (10.5 oz) orzo
  • 1 litre (4 cups) vegetable stock
  • 100 g frozen peas
  • 75 g (2 packed cups) baby spinach
  • Juice of 1 lemon
  • Salt and freshly ground black pepper to taste

INSTRUCTIONS

  1. Heat the olive oil in a large, deep pan and cook the shallots for 2- 3 minutes over medium heat until slightly softened.
  2. Add the garlic and continue to cook for 1 minute.
  3. Stir in the orzo and toast it for 1-2 minutes, stirring often.
  4. Add a third of the vegetable stock and bring to a simmer. Lower the heat and cook, stirring often, until most of the liquid is absorbed.
  5. Repeat with another third of the stock, then add the remaining stock, frozen peas and baby spinach. Simmer, covered, for 2-3 minutes. The orzo should be al dente at this point.
  6. Stir in the lemon juice, season to taste and serve immediately.

NUTRITION INFORMATION:

YIELD:

 4 

SERVING SIZE:

 1
Amount Per Serving: CALORIES: 287TOTAL FAT: 8gSATURATED FAT: 1gTRANS FAT: 0gUNSATURATED FAT: 6gCHOLESTEROL: 0mgSODIUM: 518mgCARBOHYDRATES: 46gFIBER: 4gSUGAR: 6gPROTEIN: 9g

Nutritional information is an estimate provided by an online nutrition calculator

Middle Eastern Chickpea & Black Bean Salad

PREP TIME10 MINUTESTOTAL TIME10 MINUTESSERVES4A healthy middle-eastern inspired salad with black beans and chickpeas! Tasty, delicious and super easy to make!

Ingredients

  • FOR THE DRESSING:
  • 2 cloves garlic, minced
  • 1/4 cup fresh lemon juice
  • 3 tablespoons olive oil
  • 1 teaspoon sugar or maple syrup
  • Salt and pepper, to taste
  • FOR THE SALAD:
  • 1 – 15 oz can garbanzo beans (chickpeas), rinsed and drained
  • 1 – 15 oz can black beans, rinsed and drained
  • 1/2 cup diced red onion
  • 1 pint grape tomatoes (or mini heirloom!), halved
  • 1/4 cup chopped basil
  • 1/4 cup chopped mint
  • 1/4 cup chopped parsley

Instructions

  1. In a medium bowl, whisk together all dressing ingredients: garlic, lemon juice, olive oil and sugar. Taste, add salt and pepper, and adjust seasonings as necessary.
  2. https://4a4e46753f92ea528bd1ea3755a7747b.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlIn a separate large bowl, toss chickpeas, black beans, red onion, tomatoes, basil, parsley and mint together. Pour dressing over and gently toss to combine. Refrigerate 30 minutes before serving to allow flavors to soak in. Sprinkle avocado on top if desired.
  3. avocado on top if desired.

Recipe Notes

Nutrition does not include avocado or feta.

This recipe was inspired by Trader Joe’s Balela Salad

NutritionServings: 4 servingsServing size: 1 servingCalories: 245kcalFat: 5.4gCarbohydrates: 35.8gFiber: 12.4gSugar: 4.2gProtein: 14g

Lentil Salad

Lentil Salad. Hearty, crunchy, and fresh, this lentil salad is a wonderful meal in itself. This healthy lentil salad is made with brown lentils, fresh cucumbers, juicy tomatoes, red onions, and flavorful colored peppers. A simple vinaigrette of dijon mustard and olive oil takes this salad to another level. Vegan and gluten-free
PREP TIME15 minsCOOK TIME10 minsTOTAL TIME25 minsCOURSESalad, Side DishSERVINGS4

INGREDIENTS  
½ Cup Uncooked Brown Lentils/ Saboot Masoor dal
1 Cup Chopped English Cucumber
⅓ Cup Chopped Red Pepper
⅓ Cup Chopped yellow Pepper
½ Cup Chopped Tomato(Remove the seeds)
¼ Cup Chopped Red Onion
¼ Cup Chopped Cilantro and Mint
¼ Cup Jalapeno,chopped
For the dressing
¼ Cup Extra virgin olive oil
1 Tsp Dijon mustard
¼ Tsp Red Pepper Flakes
1 Tsp Maple Syrup
1 Tbsp Lime/Lemon Juice
¼ Tsp Salt
INSTRUCTIONS 
Wash lentils under running tap water .
In a pan combine lentils with 3 cups of water and ½ tsp of salt .
Bring it to a boil and turn down the flame low.
Cook it for 12-13 minutes for till they are tender and firm .Remember you dont need to to cook it mushy .
Strain the lentils after cooking. Leave it on the strainer to make sure its totally dry .
Chop all the vegetable .
Whisk everything required to make dressing .
Mix everything together and drizzle dressing on top of it .
Mix it nicely and keep it in the fridge for flavours to get mixed up..
Serve and enjoy.

Gochujang Spiced Korean Brussels Sprouts

yield: 4 prep time: 10 MINUTES cook time: 10 MINUTES total time: 20 MINUTES

Gochujang Spiced Korean Brussel Sprouts would be a great appetizer to serve at a New Year’s Eve celebration or at your next game day party.

Ingredients

  • 4 heaped cups halved, cleaned Brussels sprouts
  • 2-3 cloves of garlic minced
  • 1/3 cup Korean Gochujang Sauce
  • 1 Tablespoon sesame oil, (use water if avoiding oil )
  • 1 Teaspoon sesame seeds – raw or toasted
  • Pinch of salt

Instructions

  1. Make sure your Brussels sprouts are rinsed, dried, and halved and any large stem portions are removed.
  2. Heat a large cast-iron skillet over medium-high heat. Once hot, add sesame oil (or water) to the pan and evenly spread the Brussels sprouts in the pan so each one is touching the surface of the pan (make sure not to over crowd them).
  3. Cover and cook for 2 minutes. Then remove lid and stir-fry uncovered for 2 minutes more, stirring occasionally to brown all sides. Burnt Brussels sprouts taste bitter so make sure to keep the heat not too high at all times.
  4. Once the Brussels sprouts appear to be caramelized, add the Gochujang sauce, minced garlic and salt. Stir-fry for 1-2 minutes more to coat and caramelize the sprouts even more. Then turn off heat and transfer to a serving platter. Garnish with sesame seeds. Enjoy hot.
  5. Store cooled leftovers in the refrigerator up to 3-4 days. Reheat over medium heat in a cast-iron skillet until hot.

Notes

Please don’t add the seasoning while they are still cooking since burnt flavors tend to taste bitter. Always add it right after you turn off the heat and gently mix them well.

Nutrition Information:

 YIELD: 4 SERVING SIZE: 1 cup
Amount Per Serving: CALORIES: 172TOTAL FAT: 8gSATURATED FAT: 1gTRANS FAT: 0gUNSATURATED FAT: 7gCHOLESTEROL: 1mgSODIUM: 1370mgCARBOHYDRATES: 24gFIBER: 2gSUGAR: 15gPROTEIN: 3g

the best vegan chocolate cake ever

  • Total Time: 55 minutes
  •  Yield: 16 servings 
  • Diet: Vegan

The BEST vegan chocolate cake you’ll EVER make!! Super moist fudgy and full of chocolate with an easy healthy dairy free ganache frosting. All 5 star reviews from my readers! They love this cake recipe!

INGREDIENTS

WET INGREDIENTS:

  • 1 cup unsweetened non dairy milk, I like cashew, soy milk or almond milk
  • 1 tbsp white vinegar (could sub apple cider vinegar)
  • 200 grams dark chocolate, broken up, I use 2 Great Value dark chocolate bars from Walmart (Canada) or the equivalent of dairy free chocolate chips
  • 1 cup boiling water
  • 2/3 cup cocoa powder
  • 1 tbsp vanilla
  • 3/4 cup unsweetened apple sauce
  • 1/2 cup vegetable oil plus 1 tbsp, I use grape seed oil (not coconut oil)

DRY INGREDIENTS:

  • 2 cups all purpose flour
  • 3/4 cup white sugar
  • 3/4 cup dark brown sugar, I use Demerara sugar
  • 2 tsp instant coffee powder, reg or decaf ( espresso powder)
  • 1 and 1/2 tsp baking powder
  • 1 and 1/2 tsp baking soda
  • 1 tsp salt

CHOCOLATE GANACHE ICING:

  • 350 Grams dark chocolate, broken up, I use Great value dark chocolate from Walmart (Canada) or the equivalent of dairy free chocolate chips
  • 1 (400 ml) (14 fl oz) can coconut cream (not milk), I use Savoy brand from Walmart
  • 1/3 cup cocoa powder
  • 1 tsp vanilla

INSTRUCTIONS

  1. Preheat oven to 350° Lightly grease 2- 9 inch round non stick cake pans. I also line my pans with parchment paper rounds and lightly grease them.
  2. In a small bowl add the plant milk and vinegar, this is your “Buttermilk mixture”, stir and set aside.
  3. In a medium bowl add the dry ingredients and stir to combine, set aside
  4. In a large mixing bowl add the chocolate pieces, and boiling water, let sit for a minute. Now add the cocoa powder and whisk it until smooth. Then add in rest of “Wet Ingredients” including “Buttermilk mixture”, whisk it until it’s combined.
  5. Next add the dry ingredients and whisk until it’s smooth. Do not over mix.
  6. Pour the cake batter into your 2 prepared baking pans. Bake for 30-35 minutes or until a toothpick inserted into the centre of cake comes out clean or with a few crumbs. Cool the cakes in pans for 10-15 then remove cakes from pans and cool completely on racks before icing.
  7. Dairy free Chocolate ganache:  Add chocolate pieces to a large DRY mixing bowl,
  8. Heat the coconut cream on stove until hot, don’t let it simmer. Pour the cream over chocolate mixture. Let it sit for a minute then add the cocoa and vanilla. Whisk it until smooth.
  9. Refrigerate for 1 hour, whisking after 30 minutes. If the icing seems to soft after 1 hour leave it in the fridge and check every 15 minutes until you have a good consistency.
  10. Ice the cake: Once cake is completely cool, frost the cake! Enjoy!

NOTES

  • for vegan gluten free chocolate cake: a few of my readers have said they have made this recipe using a gluten free flour blend and it turned out great. I personally have not tried it.
  • You can use any unsweetned plant milk you like, soy for nut free, etc.. (soy milk curdles the best for ‘buttermilk’)
  • I bake my cakes for 35 minutes
  • If you leave icing in fridge for to long, just remove to counter until spreadable.
  • If wanting cupcakes bake for 20- 25 minutes
  • I use Great value dark chococlate bars from Walmart (Canada) for a lot of my dessert recipes. They are excellent quality and super affordable.
  • I wouldn’t use a really dark chocolate for this recipe or your icing won’t be sweet enough.
  • The cake does not take on any coffee flavour from the instant coffee, it just adds a richness to the cake. I highly recommend adding it.
  • Prep time doesn’t include cooling time for cakes or chilling time for icing.
  • This cake will keep covered in the fridge up to 5 days. If using vegan buttercream frosting you can store the cake covered on the counter.
  •  To freeze cake: Wrap unfrosted pieces with plastic wrap. You can freeze cake for up to a month.

Serves 16Serving Size: 1Calories Per Serving: 457

Total Fat 23.6g 30% 1%Cholesterol 1.7mg12%Sodium 284.5mg21%Total Carbohydrate 57gSugars 36g10%Protein 5g23%Iron 4.1mg7%Niacin (B3) 1.1mg