Meatless Monday's: Cheezy Miso Quinoa Bowl

Ah Monday's, such an under-appreciated day!

I totally get why, for most it's the day that you get to go back to the daily grind. Which is why I totally support the Meatless Monday initiative. It's a great way to start off the week on the right foot. Filling yourself up with some quality nutrient dense food will help make this day better.

Also, I need to start learning to post earlier.

I'm still trying to get the hang of this scheduling thing that I told myself I would keep up with as a New Year's goal. I don't call them resolutions anymore, since I make a pretty decent list of things that I want to accomplish in the next year. They aren't all year long commitments, but I make my health and fitness goals every year. Like this year I want to run a half marathon and do a sprint triathlon among a few other things. There's also things like wanting to publish an e-book, a 30 day meditation and yoga challenge and coming here to Costa Rica. 2014 is going to be busy! Just like I like it!

Anywho, this bowl is one of the things that I just love to eat whenever I'm in the mood for some comfort food. The sauce has been a recipe of mine, that's been changed up a bit, from my very early vegan days when I was craving cheezy things often. Now, having said that, it doesn't exactly taste like cheese by any means,but has a very similar flavor profile that I find definitely hits the spot. It's also great as a Mac n' Cheeze sauce, over potatoes, broccoli...

Cheezy Miso Quinoa Bowl

Ingredients:
- 2-4 cups quinoa
- 1 large onion, sliced
- 2 bell peppers, diced
- 1 head broccoli, cut into florets.
- 2 medium sweet potatoes, diced.

Sauce:
- 2-3 cup almond milk
- 1 cup nutritional yeast
- 1 tbsp miso (or to taste)
- ¼ cup gluten free flour
- 2/3 cup salsa
- 2 tbsp turmeric

Cook the quinoa and the sweet potatoes in the same pot, about 20 minutes.

While the quinoa/s-p’s are cooking, sauté the onion with a bit of water until translucent, then add the rest of the veggies with ¼ cup of water and cover to steam.

In another pot, combine the nooch, turmeric and flour until well incorporated, then whisk in the almond milk and miso. Heat on a medium-high heat, whisking frequently until it has thickened up. Now add the salsa.

Assemble your bowl! Quinoa, sweet potato, then veggies and as much sauce as you prefer! I basically drown my bowl in sauce, but then again I am a sauce addict!

ENJOY!!

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Holy Moly Low-Fat Chili Cheese fries

Sometimes I spend hours of my time just thinking about how to make favorite foods into healthy alternatives. Not even just my favorites, but everyones. It's a question I love asking people. I think I might be obsessed...

My partner and I had a guilty pleasure restaurant in Toronto that made epic vegan Chili Cheese Fries. I was hooked. But they we're so full of fat and processed foods that I felt terrible after eating them. I wanted all the taste and satisfaction without the unhealthies.

So, as I have been known to do, I brainstormed up a healthy delicious way to make these something I could have for dinner whenever the craving came on.

The trick here was making everything from scratch with quality ingredients that taste amazing on their own, and even better when combined.  The techniques themselves are simple and easy to accomplish.

I think that this would be an epic dish to serve at the Super-bowl, or any party really. Or dinner. I actually made these for the first time at a Grey Cup party that I hosted. I wasn't exactly doing it for the game. I was much more motivated by great company and being able to whip up a bunch of food to share with everyone.

As a small side note, There is the suggestion of using Daiya, which is vegan cheese. It is on the processed side of things, but I think that it's a great product to use to introduce the vegan lifestyle. You can also make a simple cheeze sauce with nutritional yeast to get that cheezy flavor. I'll be posting an easy one soon!

Holy Moly Chili Cheese Fries

Ingredients:

- 1/3 batch Black Bean and Sweet Potato Chili

- 1 batch Oven Fries (below)
- 1 recipe Guacamole (below)
- 1/2 recipe sour cream
- Nutritional Yeast or Daiya or Cheeze sauce of choice
- Green Onions, chopped.
- Hot sauce of choice

Assemble into a bowl as follows: Fries, Cheeze or nooch, chili, guac, sour cream and green onions. Hot sauce to top it off if desired!

To keep it low fat, only use about a tablespoon of guac and sour cream per bowl.

Dig in!

Oven Fries:

- 10 medium potatoes, cut into fries or wedges
- Hot water
- Seasoning of choice

Soak your potatoes in hot water for at least 3 hours, if you don't have that much time, soak them for 20-25 minutes in water that has been boiled.

Pre heat oven to 415F

On a sheet pan lined with parchment paper, spread out the potatoes in one even layer and season to taste (I used a salt-free cajun spice mix).

Cook fries for 20 mins, flip and cook another 10-15 until cooked through. If you want them to have a bit of a crisp broil on high for a few minutes but make sure you watch them carefully! I almost burnt a batch once or twice by getting distracted by other things.

Guacamole:

- 2 medium or 1 large avocado
- 2 tbsp minced red onion
- 1 small tomato, diced.
- 1 lime, juice of.
- Cumin, pepper, cayenne.

Mash avo, mix in the rest in, Voila!

Sour Cream:

- Meat of 2 young thai coconuts
- 1/2 cup pre soaked sunflower seeds
- 1 tbsp or so lemon juice
- Water to get it all going.

-Blend, Blend, Blend... Blend more. Until smooth as, take a bit between your fingers to ensure it's totally smooth.

ENJOY!!

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Greetings from Costa Rica and Some News!

I think I escaped winter just in time. The few days following my departure were the coldest days this winter, and now there's massive snow storms flying about.

Costa Rica is beautiful, as can be expected. It's also taking me a little while to adjust to the climate, since we're pretty close to the ocean, it's very humid. I love the humidity, such a great change from the dryness of heated houses in the Canadian winter.

That being said, I am still working out our kitchen. Since we are in a long-term rental, all the kitchen ware has been provided and it certainly isn't what I'm used to. Although, I did bring the Blendtec. There is no way I am ever going without a high speed blender!

Meals so far have been very simple. Tons of amazing tropical fruit, like the papayas above, have been my staple and will continue to be as long as we're here. I also have a few recipes in reserve from when we were in Canada, which will probably be the next month or so's posts. I'll be playing a lot with local ingredients during that time, as well as mixing up some great raw items for you. I also need to get more familiar with the grocery stores and fruit stands around here to really get a lay of the land.

All these gorgeous flowers grow everywhere, which just makes me want to take pictures all day long.

We are very lucky for a few more reasons. One, vegan food is abundant in the nearby town, there is an option at every restaurant, with two of them being organic with many (labelled) vegan choices. I will definitely be posting about them here and on the Facebook page once we've decided to treat ourselves to a night out.

Also, fresh fruit smoothies are everywhere. It's easy to ask them to make them with water instead of milk, although they aren't cheap (around $3-4). My favorite combination so far has been guanabana (soursop) and strawberry. I'll definitely be making it at home when I get my hand on another soursop.

Red Bananas growing on the property

Now that we've begun a New Year, I want to ramp up this blog a bit. I'll be adding some non-food lifestyle posts, such as skincare and fitness. I believe that whole foods eating and veganism are a lifestyle, not simply a diet and being healthy involves so much more than just food! So from now on, food is definitely still going to be the main topic of posts, but we'll be diversifying it a bit to really dig in to health and what it's all about!

I am now also officially a Blendtec Affiliate, if you are interested in purchasing one, all you need to do is click the Blendtec image on the right to purchase through me. I use mine daily and stand behind it 100% in terms of usability and quality. Check it out!

View From the Kitchen Counter

I would love to know what you guys want to hear from the blog. Any types of requests are more than welcome. I have one already on the many ways to use avocado that will be coming up in the next week or so.

Whole Food Blonde Macaroons

I've never actually had a traditionally made macaroon.

The first one I tried was at the raw vegan restaurant I was working at in Toronto, and man were they addicting. But the ingredients we're not my general M.O., cashews, coconut oil... 

By no eans is this recipe low fat, it's packed with coconut goodness, but it is whole food, nut-free-, gluten-free, flour-free, dairy-free goodness.

They're great for serving at parties (hint, hint: New Years) since they are a handheld goody that just melts in your mouth. Plus, they are so easy to make, that you can get your non-kitchen savvy friend to make them to help you with all the preparations. 

Parties, while they used to be frequent in my life, are now usually reserved for special occasions. The crowds aren;t my scene anymore. I much prefer the intimate small dinner "party" but I'd throw a party anytime just for an excuse to make these. (It's also great that I can downsize the recipe to make just a few, party for one?)

That being said, I've had my fair share of gatherings the past few weeks and I can't wait to get to Costa Rica and have a nice schedule of writing, training and making magic happen!

T minus 4 days until departure!

I've had about as much winter as I can enjoy, once the -25C starts coming along, I'm pretty much sick of it. I'm so lucky to have the opportunity this year to stay warm! Now, I will still be delivering the recipes, some cold weather comfort, some raw tropical goodness. 

Back to the Macaroons!

Macaroons 

Ingredients:

- 2 cup + 3 cups dried coconut divided

- 1/2-1 cup water

- 3/4 cup maple syrup

- 1 tsp vanilla

- If chocolate, add 1/2 cup cacao or carob

- Pinch salt. 

Pre-heat oven to 180F/

In a high speed blender or food processor, dump in the first 2 cups of coconut, maple syrup, vanilla and salt (and cacao/carob if using), Start blending, adding water if needed, until the mixture is smooth.

In a large bowl, pour the blender contents in and add the other 3 cups of coconut. Fold in well until everything is homogenous. 

With an ice cream scoop, form the "dough" into it and then place on a parchment lined backing sheet. 

Place in the oven for 2 hours, until the outside is slightly crispy but the insides are still moist.

Enjoy!!

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Fudgy Black Bean Brownies

Baking and I haven't been the closest of friends in the past year or so. We used to be bffs, I'd make cupcakes for nay reason. Happy event? Chai cupcakes. Sad event? Cookie crumble cupcakes. Small informal gathering? Cupcakes. You get the drift.

I even once made treats for people while I was on a juice fast.

The fun thing is, these treats really open up people's eyes to vegan or gluten free food not tasting like cardboard. They bring the possibility that hey, this might be doable! Thats really what I thrive to do with food, is open people's eyes to the vast array of amazing delicious food, that is both good for you and everything else.

That being said, I also now thrive to eat a very clean, whole foods and high raw diet with little processed anything. Flour isn't something that I use very often. I even buy the made-from-grain pastas and occasionally breads. So baking anything becomes a tad bit complicated.

But, there is always a way! Black bean brownies are number one on my list now for several reasons: they are entirely whole foods based, I can make them low fat, there's no flour and I can use any sweetener I want.

These also come out the way I like em, soft, gooey,fudge like and decadent.

Fudgy Black Bean Brownies

Ingredients:

-  1 can black bean, or equivalent (about 1 1/2 cups)

- 3/4 cup cacao or carob

- 1/2 cup apple sauce

- 1 cup coconut sugar or sweetener of choice

- 1 tsp vanilla

- pinch salt

- 1 1/2 tsp baking powder

Pre-heat oven to 350F

Put all ingredients into a blender, and blenddd until smooth.

Line a 8x8 baking pan with parchment paper and pour it in. 

Bake for 40 mins, or until the edges start coming away from the sides of the parchment paper.

The middle will still be very fudgy, kinda like half baked brownies, which is what I always used to do when I made them regardless of with what mixture. 

 Top with your fave toppings, I used coconut.

Enjoy!!

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Green Bean Casserole Pasta

Mushroom soup and I have a long lasting relationship. As a kid, it was one of my favorite lunches. Once I went vegan though, we had a little bit of a break. But had I known how simple it was to make it, I don't think that would have happened!

Although, now I have to find a low fat raw vegan way to make it, so that I can have it more than once in a blue moon... If you haven;t guessed, it isn't exactly a low fat recipe, which is what I strive for. However, there is nothing wrong with a high fat meal meal now and again. I stick with an 80/10/10 mentality, which is 80% carbs, 10% or less of each protein and fats in terms of caloric intake. This is something that I like having over time, so it's not like I'm strict on having my ratio.

After going through every kind of "diet" imaginable, this makes me feel at my best. No need for restrictions or fancy foods, just what nature gives us in it's simplest form or very minimally processed, combined to make great tasting meals. Also, having tried the low carb approach, I would never recommend it simply because I (and others I know)felt horrible on it, and the cravings are enough to make anyone go coo-coo. There is also so much scientific evidence against forgoing carbohydrates that everyone should take a second look. I am planning on writing an entire post or series on healthy eating and a more nutrition approach to food. 

This recipe is so simple, yet so flavourful, it'll knock your socks off and warm your feet.

I chose gluten free quinoa penne for my vessel, but it's also great over rice or even potatoes.

Green Bean Casserole Pasta

Ingredients:

- 2 cans of coconut milk, or equivalent home-made*

- 2-3 cups green beans, cut into thirds.

- 2-3 large Portobello mushroom caps, minced.

- 1 medium onion, minced.

- S/P

Pasta of choice (or rice, quinoa. Can also be served on it's own as a soup)

In a large deep pan, or pot, saute the onions in a few tablespoons of water until translucent. Add the mushrooms and beans and let cook until mushroom begin to release water. Make sure to shake your can of coconut milk well before adding them in. If you prefer a much thicker sauce without using flour, only put one full can coconut milk and the fat from another. Let cook until everything is nice and melded together. Taste and add seasoning to personal preference. 

If you find that the sauce doesn't thicken up like you want it to, add a bit of flour whisked into water to thicken up. I don't usually use flour, but I prefer doing this than cooking down the coconut milk because it can be finicky and decide to separate if overcooked. 

* Try to avoid using the boxed coconut milk, it isn't thick enough and doesn't cook as well as canned.  If you want to avoid cans, make your own coconut milk instead.

Serve over any kind of carbohydrate and...

Enjoy!

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Chipotle Scalloped Potatoes

With the holidays around the corner, I always like to think up an awesome vegan feast for the big meal. Although I don't think I've ever made the entire thing, it's a greta backup and all the recipes can be used throughout the season.

All events, in my mind, are about the food.

Coming over for dinner? I'll make a three course meal just cause I'm in the mood. Or at the very least I'll make something that you'll personally enjoy even if I've never made it before. I've actually even thought of making up a form to fill out for everyone that comes over so I know everyones likes and dislikes. I think that just might be taking it a little too far though...

I think it's pretty obvious to say that people always get excited when they eat over.

Anywho, the winter holidays are a great excuse to make a whole ton of food. Which means I get to experiment, probably my most favorite thing in the world. I do want to start making much more raw meals though, my breakfast and lunches are still mostly fruit, but I am really missing my salads.

This recipe will probably surprise you, since well the main ingredient is potato yes, but it's also the secret to the sauce. Potatoes with potato sauce, only in my world. Turns out its amaaazing. I got the idea from a potato soup I made not too long ago, that I will be posting soon. It was so creamy and velvety that it just clicked that i could make amazing scalloped taters with the same concept. After I made the sauce, it also came to me that the sauce would be amazing as a mac and cheese. Versatility 101 right there.

Without further adieu...

Chipotle Scalloped Potatoes

Ingredients:

- Enough sliced potatoes to fill your baking dish

Sauce:

- 5-6 small potatoes, boiled and cooled.

- 3/4 cup nooch

- 1/3 cup coconut milk (not the canned stuff, the carton stuff)

- Water, as needed.

- Pepper

- Lemon juice

- Chipotle pepper flakes

* You can also top it with any other vegetable, I added asparagus this time around.

Pre-heat oven to 350F

Blend all the sauce ingredients until smooooth. Taste and adjust seasonings to personal preference.

One layer at a time, lay down the potato slices and cover in sauce. Repeat until filled and cover.

Bake until cooked through, about 40 mins.

Let cool a few minutes.

Enjoy!!

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