Pasta with root vegetables tossed in a warm lemon vinaigrette

Root vegetables aren’t something you normally see paired with pasta especially now that summer is almost here, but I saw these little heirlooms at the farmers market, and home they went. 

My root vegetables.

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I used gluten free pasta for this recipe.  I have had good results with quinoa and brown rice, and now I am trying a new 4 grain pasta from Catelli made with white rice, brown rice, corn and quinoa. The texture was right on and my taster Gordy was happy to be eating a big bowl of pasta.

Recipe:

Ingredients:

• 1 lb of your favourite pasta, (I used gluten free Catelli)

• 2-3 cups of root vegetables, any combination you like

• 1 cup olive oil

• 1/2 teaspoon whole fresh thyme leaves

• 1 tablespoon minced fresh garlic

• ¼ cup flat leave parsley, (chopped)

• 1 cup argula

• 2 lemons, zested

• 1/4 cup freshly squeezed lemon juice

• 1 teaspoon Dijon mustard

• 2 tablespoons white wine vinegar

• 2 teaspoons kosher salt

• 1/2 teaspoon freshly ground black pepper

• pine nuts or walnuts

• 1/4grated parmesan, (optional)

Directions:

For the roasted vegetables:

1. Preheat oven to 450 degrees.

2. Toss vegetables with olive oil and season well with salt and pepper.

3. Put vegetables onto a baking sheet and start roasting them for 35-40 minutes, or until they’re vegetables are becoming sweet, golden, and slightly caramelized (to get this effect, you’ll want to avoid tossing them around too much as they cook.

For the pine nuts or nuts:

1. Toast pine nuts (or any nut you like), in a large frying pan set over medium heat.

2. Stir them continually, and remove them as soon as they start to brown.

The pasta:

1. Cook pasta (according to directions), until tender but slightly al dente. 

2. Drain and return to pot.

The sauce:

1. Heat the olive oil in a medium saute pan and add the thyme, garlic, and lemon zest, cook over low heat for 1 minute.

2.  Off the heat, add the lemon juice, mustard, vinegar, salt, and pepper, stir well.

 To assemble:

1. Pour the hot vinaigrette over the pasta and then add the roasted vegetables and arugula.

2. Taste and adjust seasonings, sprinkle with grated parmesan (optional) and nuts and some fresh flat leave parsley.

3. Can be served warm or at room temperature.

Fresh herbs from my garden.

Lentil Tomato Sauce with zucchini 'noodles'

Did I say this was meatless? What makes this pasta so hearty and rich is the lentils and yes it is meatless, thought you could have fooled me, but not Gordy. The weber was lit and Gasparos sausages were cooked.  Happy all around.

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Recipie

Ingredients:

• 1 tablespoon olive oil

• 1 cup chopped yellow onion

• 4 garlic cloves, minced

• 1/4 teaspoon crushed red pepper

• 1 1/2 cups dried lentils, rinsed

• 4 cups vegetable broth

• 1 tin of diced tomatoes, with juice

• 1 cup sliced mushrooms

• 1 cup diced eggplant

• ¼ cup sundried tomatoes

• 1/2 tablespoon dried rosemary

• 1/2 tablespoon fennel seeds

• dash of stevia or coconut sugar

• 1 tablespoon balsamic vinegar

• 1/4 cup red wine (optional)

• salt and pepper to taste

• 1/2 cup black olives

• 2 large zucchini or pasta

Directions:

1. Heat oil in a large saucepan over medium-high heat. Add onion and sauté until softened and starting to brown (5 to 7 minutes). Add garlic and crushed red pepper and cook until fragrant, about 1 minute.

2. Stir in lentils and broth and bring to a boil. Reduce heat, cover and simmer until lentils are tender (about 20 to 30 minutes).

3. Meanwhile, in a large pan sauté mushrooms and eggplant in olive oil until soft.

4. To the mushrooms and eggplant add the tomatoes, vinegar, and rosemary and fennel seeds, sun dried tomatoes, salt, pepper, sugar and stir until combined.

5. Add the cooked lentils to the tomatoes.

6. Bring to a boil again, reduce heat and cover. Simmer for 40 minutes. 

7. Taste and adjust seasonings.

8. Serve over zucchini or pasta and garnish with olives.

To learn how to make zucchini noodles: http://www.wikihow.com/Make-Zucchini-Noodles

Gordy's sausages on the Weber.

My spiralizer.

ROASTED EGGPLANT BALADI WITH TAHINI SAUCE

My friend Jayne invited me to a cooking demo – to my surprise we were handed an apron, so much for watching someone else do the cooking. Our instructor was Galya Sarner, Director of the Israeli-Canadian Project. Galya was born in Jerusalem, her parents from Baghdad and Israel, later in life Gayla lived in Paris with her husband before moving to Toronto. She shared with us her many stories about the joys of shopping for fresh ingredients in the local markets.  The menu for the evening reflected this –  a unique mix of influences from markets in Bagdad, Israel and Paris in what she calls ‘Jewish-Iraqi comfort food with a French twist’.

Now it was time to roll up our sleeves and get to work. She had a ‘market’ spread out for us with all the foods we would need.  Thirty of us, all cooking together, you can feel the energy in the room - gathered up eggplants, dried fruit, fresh herbs, and got to work.  One hour later we were eating a feast of Kichree, (rice and red lentils) Labane, Kubbe, Sabich and more. This eggplant dish was my favourite.  I have added my own touch with a drizzle of pomegranate molasses, which is a good substitution if you can’t find fresh pomegranates, or use both like I did.

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Eggplant 'Baladi' with Tahini Sauce

Ingredients for the Eggplant:

• 2 Eggplants

• pinch of salt and pepper

• 1 pomegranate

• handful of chopped parsley

Ingredients for the Tahini:

• 1/2 cup of raw Tahini

• 1/4 cup water

• 2 cloves garlic, minced

• 2 tbsp of fresh lemon juice

Ingredients for Pomegranate Molasses:

• 2 cups pure 100% pomegranate juice

• 2 tbsp honey

Directions for cooking Eggplant:

1. Preheat oven to broil.

2. Slice eggplant lengthwise and sprinkle with salt and pepper on the inside part of the eggplant.

3. Bake face down on a cookie sheet covered with parchment paper or tin foil.

4. Broil for 15 to 20 minutes, or until the eggplant is black on the outside and very soft on the inside.

Directions for the Tahini:

1. In a large bowl, mix the tahini, water, garlic and lemon juice.

2. Keep mixing until the mixture is very smooth.

3. Taste and adjust, you may need more water or lemon.

Direction for the Pomegranate Molasses:

1. In a large, uncovered saucepan, heat pomegranate juice and honey on medium high until the honey has dissolved and the juice simmers.

2. Reduce heat just enough to maintain a simmer.

3. Simmer for about 30 to 40 minutes or until the juice has a syrupy consistency and has reduced to about half.

4. Once cooled, pour into a glass jar.

5. Any leftovers can be stored in the refrigerator.

If you want your pomegranate molasses to be sweeter, add more honey to taste while you are cooking it.

How to serve:

Place eggplant on a platter, drizzle tahini, then the pomegranate molasses, pomegranate seeds and a handful of chopped fresh parsley. Eat with pita, a baguette or challah.

RAW ENERGY BARS (MY NEW BEST AFTERNOON SNACK)

If you are like me, you try to always make snacks as healthy as possible, I know that some of that thinking has become Yale’s thinking too. Yale is studying for exams and she came up with this super energy snack. These little snacks are jammed with oats, almond butter, honey and chia.  Today’s post is by Yale.

Guest Post by:  Yale Hertzman
Here is her article as it appears in the The independent student newspaper of the University of Toronto Faculty of Law, Ultravires.

Step aside, Nature Valley. There’s a new bar in town. Chocolate Dipped Chewy Bars, Nutrigrains, and Lara Bars pale in comparison to these home-made energy bars. While store-bought bars are undoubtedly convenient and delicious, they have their downsides:

1. Expensive. $2.99 for an energy bar, really? Unless you have direct access to Costco or an account in the Cayman Islands, buying energy bars daily are likely to suck the energy out of your wallet.
2. That KIND bar may not so kind after all. Purportedly healthy energy bars can be riddled with processed and unnatural ingredients. Soy isolate protein, what are you? If you need to chemical engineering degree to understand the ingredients in your food, you probably should not be eating it.
3. Deceiving. The package will say something like “chocolate-flavored” but inside is something that looks like and tastes like an actual brick.

Treat yourself right with one of these home-made, no-bake energy bars. You read it correctly: there is no baking required. Even if you are the worst cook alive – you burn toast, you use your oven as a storage space, and you don’t know how to make a pate en croute – you will be able to make these energy bars. Is time an issue? Of course it is – you’re a law student! From start to finish, these bars take 20 minutes to make. Meaning your precious Tort readings will not have to wait for long.

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Raw Energy Bars

Ingredients:

• 2 cups of quick-cook oats, uncooked
• 2/3 cups of dates (can also substitute for dried cherries or raisins)
• 1 cup all-natural peanut or almond butter
• ¼ cup of maple syrup or honey
• 1 tbsp of chia seeds
• 1 tsp of cinnamon
• 2 tsp vanilla
• Pinch of salt

Directions:

1. Mix all of the ingredients together in a large bowl.
2. Spread the mixture into a pan and freeze for at least 2 hours.
3. Slice into bars and enjoy!
4. Store in fridge or freezer.

I had to make these too. This is my version.  I added a 1/4 cup of cacao nibs and 1/4 cup of coconut flakes.

RAW FIG AND OAT BARS (TASTES LIKE A FIG NEWTON)!

Yale loves figs.  I thought I would make these fig bars as a super serious snack, for a super serious girl. I can see her now rolling her eyes,(when she reads this), but I know when she bites into one of these little squares of healthy goodness she will love me forever.  These are for you Yale. xo

This recipe was inspired from the food blog This Rawsome Vegan Life.

Makes 16 small squares.

Ingredients:
For the crust:

• 2 cups oat flour, (see instructions below on how to make your own oat flour)
• 1 1/2 cups raisins
• 6 dates, pitted
• 1/4 teaspoon cinnamon

For the filling:

• 1 1/2 cups dried figs, soaked in water for 2-4 hours ( remember to keep some of the water!)
• 1 tablespoons maple syrup
• 1 teaspoon vanilla
• 1/4 teaspoon salt

For the topping:

• 1 1/2 cups pecans
• 1/4 cup or a bit less of the filling

Directions:

1. To make the crust process the oats in your food processor or blender until you get the consistancy of flour. (see instructions).
2. Add the raisins, dates and cinnamon.  Process again until the mixture starts to gather around the blade.  If this does not happen you may need to add a few more dates or raisins.
3. Press the crust into a 8×8 or 9×9 pyrex lined with parchment paper.
4. For the filling blend the figs, maple syrup, vanilla and salt in the food processor.  While the food processor is running add a bit of the liquid from the soaked figs to make the filling smooth enough to spread on the crust layer.
5. Before spreading on the curst layer take out about a 1/4 cup of the filling and set aside.
6. Spread the remaining filling on the crust.
7. For the topping, add the pecans to the food processor with the rest of the fig mixture and pulse until the pecans are roughly chopped. Sprinkle the topping onto the fig filling and press down.
8. Cut into squares.
9. Store in the fridge. (These freeze really well).

How to Make Your Own Oat Flour

Ingredients:

• rolled oats

Directions:

1. Place rolled oats in a blender or food processor.
2. Pulse on high until the oatmeal becomes the consistency of flour, approximately 30 seconds to 1 minute.
3. Repeat until you have as much flour as you need.

END OF WINTER SALAD

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Sometimes you need a bit of colour in your day and this end of winter salad will do just that.

Ingredients for salad:

Use as much as you like of:

• red cabbage, thinly sliced
• green beans, lightly steamed
•  peppers, thinly sliced
• cauliflower, small florets
• radish, thinly sliced
• pear, thinly sliced
• handful of fresh herbs such as dill, parsley or cilantro, chopped
• handful of nuts or seeds or both, (optional)
• soft cheeses such as goat or feta, (optional)
• salt and freshly ground pepper to taste

 Ingredients for salad dressing:

• 1/2 cup olive oil
• 2 tsp Dijon mustard
• 1/4 cup apple cider vinegar
• Zest of 1  lemon
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon honey

Directions:

1. To make the vinaigrette, whisk together olive oil, apple cider vinegar, lemon zest, lemon juice, and honey in a small bowl; taste and adjust seasonings.
2. To assemble the salad, place the veggies on a pretty platter.
3. Sprinkle with the nuts, seeds and cheese if using.
4. Pour the dressing on top of the salad and gently toss to combine.
5. Season with additional salt, pepper and fresh herbs.
6. Serve immediately.

GOOD MORNING MUFFINS (VEGAN)

My Good Morning Muffins are vegan and made with a little bit of everything – spelt flour, coconut flour, zucchini, carrots, applesauce, dates and maple syrup. True to their name, they are worthy of breakfast after I spent the weekend enjoying too much TV, red wine, dim sum, and french fries (my weakness). The good thing about overindulging is that you know you can always start over and put aside the fries, and yes my jeans are a bit tight. Yale told me it is lame to wear leggings all the time, but it is winter and I must keep warm.  I admit to watching too much TV and I am hooked on Episodes and True Detective. I may never give up TV, french fries or wine, but I can make some healthy choices, bake muffins and start a new day, good morning.

This recipe makes 10 large muffins.  I used applesauce, maple syrup and dates to naturally sweeten these muffins.

Ingredients:

Dry

• 2 cups spelt flour
• 1 tablespoon of coconut flour
• ½ teaspoon of baking soda
• 1 ½ teaspoon of cinnamon
• ½ teaspoon of sea salt

Wet

• 1/2 cup applesauce
• ¼ cup maple syrup
• ¼ cup melted organic coconut oil
• 1 teaspoon of vanilla extract
• 1 1/2 tbsp water
• 1 tsp baking soda
• 1/2 tsp apple cider vinegar

Add-ins

• ½ cup of grated carrots
• ¾ cup of grated zucchini (unpeeled)
• 4 dates, chopped

Directions:

1. Preheat oven to 350.
2. Line a 12-cup muffin tin with liners.
3. Mix all the dry ingredients in a large bowl.
4. In a smaller bowl combine all the wet ingredients.
5. Add the wet ingredients to the dry ingredients and mix well.
6.  Finally, mix in the carrot, zucchini and dates and mix again.
7. Spoon the batter evenly into your muffin tin.
8. Bake for 35 minutes, or until tops are browned and a knife inserted comes out clean.
9. Remove from oven and allow to cool completely or a cooling rack before removing from muffin tin.

CAULIFLOWER PIZZA CRUST

When you think of cauliflower, pizza is probably the last thing to come to mind.  I should tell you up front that this is not going to be anything like the Dr. Otker pizza in your freezer.  BUT I can tell you that you will be pleasantly surprised at how delicious it tastes while also packing a big punch of veggies. This crust is low carb and gluten free. That being said all this goodness did not persuade my in-house taster to join in the pizza party. Tonight Dr. Otker came through for Gordy.

This recipe makes 6 large slices of pizza.

Ingredients:

• 3 cups of processed cauliflower, (packed)
• 2 garlic cloves, minced
• 1 cup almond flour
• 2 large eggs
• 1 1/2 teaspoons baking powder
• 1/4 cup garbanzo bean flour
• 2 tablespoons corn meal
• 1/3 teaspoon salt
• 1 – 2 teaspoons dried oregano
• 1/2 teaspoon onion powder
• 1/4 teaspoon red pepper flakes

Directions:

1. Preheat your oven to 400 degrees F.
2. Line a pizza pan with parchment paper and brush very lightly with oil.
3. Place the cauliflower florets into a food processor and process until completely broken down into the consistency of rice. You will need enough for 3 cups.
4. Now wrap the cauliflower ‘rice’ in a clean dishtowel, twist it up then squeeze all the excess moisture out.  The less moist, the crispier the crust will be.
5. In a large bowl, combine the cauliflower mixture, almond flour, eggs, baking powder, garbanzo bean flour, corn meal and spices. Using your hands, form the mixture into a ball and then flatten out directly on to a pizza pan.
6. Bake the crust for 25 minutes or until it starts to become crisp on the outside. Remove from the oven and let cool for 5 minutes.
7. Carefully slide the parchment paper out from under the crust. The crust will now be directly on the pizza pan.  (This will help crisp the crust).
8. Add your toppings. (Your choice)
9. Bake again with the toppings at 400 degrees for 15 minutes or until hot.

Toppings:
Whatever pizza toppings you like.  Just a note about ‘cheese’. I try to stay away from eating dairy and am not a big fan of ‘fake’ cheese but I thought I would give it a try.  I mixed a 1/2 cup of Daiya dairy-free style cheese with 1/4 cup of grated goat milk mozzarella, my pizza had the cheesiness I was looking for.

Cooks Notes:  You can bake the crusts earlier in the day and refrigerate until ready to top and bake.  The secret to a crispy curst is to squeeze out as much moisture from the grated cauliflower.

CARROT MUFFINS MADE WITH SPELT AND COCONUT FLOUR (VEGAN)

I have been testing muffin recipes this week and my in-house taster Gordy has very busy eating them.

My plan: To come up with a healthy muffin recipe using coconut flour, coconut sugar and coconut oil.

The method: Having never baked with coconut flour, I wasn’t sure what to expect. The first few batches I baked used just the coconut flour, I found the muffins too dense and heavy. I wanted a muffin with texture, so I added spelt flour, nuts for crunch and currents for sweetness.

What the experts are saying:  Marla: ‘I think this is a really good muffin, moist and not too sweet. You could add a handful of chocolate chips or some shredded coconut to the mix.’ My taste tester is happy and I am he has no idea that this is a certified healthy muffin he is snacking on. He said ‘the muffins are delicious’ and asked me ‘what are we testing next week’…‘cauliflower pizza crust,’ I answered.

Coconut flour is high in fiber and protein and is gluten-free.  Since coconut flour contains natural sugar from the coconut meat, the good news is baked goods need less added sugar.

RECIPE WILL RETURN SHORTLY

ROMANIAN EGGPLANT SALAD (SALATA DE VINETE)

This is a traditional family Romanian recipe from my  mother-in-law Florence Hertzman that she learned from her mother Bessie Swartz.  Bessie was born in Iasi, Romanian in 1904 and she was taught this recipe by her mother Batya Yancovitz. Florence remembers her mother calling it ‘Potelagela’ or ‘Putlagula’.

There are many variations for eggplant salad, each Romanian housewife adding one or two ingredients to make it their own. Bessie added green onions and used  a wood pasty cutter to mash the eggplant and peppers. This Russian/Polish housewife, (that’s me) will be using the food processor and adding a dash of hot sauce.

Ingredients:

• 1 medium eggplant, whole

• 1 medium green or red pepper, cut in quarters and seeded.

• 2 green onions, chopped

• 1 to 2 teaspoons of canola oil, or more if needed (you could use any light tasting oil)

• 1/2 tsp salt, or more to taste

• dash of white pepper

Directions:

1. Place eggplant and peppers on a baking sheet and broil until charred on all sides, turning often.

2. When done take out of the oven and let the eggplant and peppers rest for at least 30 minutes or until cool enough to handle.

3. When cool carefully peel the charred skin from the eggplant and peppers, set aside.

4. Add the green onion to the food processor and process until finely chopped.

5. Place only the flesh of the eggplant and peppers into the food processor. Add the oil, salt and pepper, mix well.

6. Taste and adjust seasonings.

7. Spread on crackers or crusty bread.

Best served at room temperature.

WINTER ROOT VEGETABLE STEW

This is a perfect recipe to make when you have lots to do, such as holiday shopping and you just don’t feel like doing it. This recipe has lots of slicing, dicing and chopping to keep you busy.

My instructions are very simple.

1. Get Gordy to build a fire.
2. Open some wine.
3. Make this stew.
4. Then eat and enjoy while watching your favourite TV show.

I took the photo and realized I forgot to add the peas!

Cooks Notes:  Read the recipe before you start.

This is a one-pot meal.

Servings: 6

Ingredients:

For the mirepoix:

• 2 tablespoons olive oil
• 1 medium onion, minced
• 1 medium red onion, chopped medium
• 1 medium carrot, minced
• 1 medium stalk celery, minced

For the stew:

• 9 medium portobello mushrooms, sliced 1/2 inch thick (about 1 and 1/4 pounds)
• 10 ounces cremini mushrooms, sliced
• 2 medium garlic cloves, minced
• 1 teaspoon minced fresh rosemary
• 1/2 teaspoon dried thyme
• 1/2 cup wine, (red or white)
• 2  1/2 cups vegetable stock, (you could use water in a pinch)
• 2  teaspoons salt
• 1 cup canned diced tomatoes
• 1 bay leaf
• 2 large carrots, peeled, halved lengthwise, and cut into 1-inch pieces
• 2 large parsnip, cut into 1-inch pieces
• 2 turnips, cut into 1-inch pieces
• 2 medium red potatoes (about 1 and 1/2 pounds), peeled, quartered lengthwise, and cut crosswise into 1-inch piece
• 1 tablespoon cornstarch
• 1 tablespoon cold water
• 1 cup frozen peas, (frozen corn works well too)
• 1/4 cup minced fresh parsley leaves, (optional)

Instructions

1. Heat the oil in a large pot over medium heat.
2. Add the mirepoix and sauté, stirring frequently, until the vegetables begin to brown, about 10 minutes.
3. Add the portobello and cremini mushrooms, raise the heat to medium-high, and sauté about 10 minutes.
4. Add the garlic, rosemary, and thyme and cook for a few seconds until you can smell the herbs.
5. Add the wine, vegetable stock, salt, tomatoes, bay leaf, carrots, parsnip, turnip and potatoes and bring to a boil.
6. Reduce the heat and simmer, partially covered, until the carrots, parsnip, turnip and potatoes are tender, about 35 minutes.
7. Mix the cornstarch with water to form a smooth paste.
8. Stir the paste into the stew and cook until the liquid thickens for about 2 minutes.
9. Stir in the peas and cover.
10. Just before serving stir in the parsley, discard the bay leaf.
11. Taste and adjust seasonings.

FRESH CANTEEN AND LOVE THY CARROT ARE A PERFECT MATCH

For the next two weeks Fresh Canteen will be featuring a vegetarian recipe created by Love Thy Carrot.

Fresh Canteen delivers fresh ingredients to your home so you can create meals with easy-to-follow recipes, photos and instructions.  To learn more about them and to see the recipe for the Tofu and Broccoli in Peanut Sacue check out the website at http://www.freshcanteen.com

TWO SOUPS TO FEED THE SOUL… VEGETABLE AND LEEK & POTATO SOUP

24 Volunteers
1 Rabbi
15 pounds of potatoes
5 pounds of carrots
and a pound of onions
…take all these “ingredients” and what do you get?
4 stock-pots of delicious soup!

I was thrilled to have the  honour of leading a group in women in soup-making for the Bikur Cholim Soup Brigade evening at Holy Blossom Temple. Bikur Cholim is Hebrew for “visiting the sick”, and what we did was chop, dice and stir two big batches of soup.  While the soup simmered the room filled up not only with delicious cooking smells, but the warmth of people working together and a Talmud study session lead by Rabbi Teri Appleby. We all left that evening with a good feeling in our hearts, leaving behind 100 containers of some great-tasting soup that will help warm some people over the coming winter months.

Here is the link to Holy Blossom’s Bikur Cholim if you would like to know more.

Here are the two recipes we made:

Vegetarian Vegetable Soup 

This recipe serves 4 to 6

Ingredients:

• 1 can cannellini beans, drained and rinsed well
• 1 tablespoon olive oil
• 1/2 large onion, diced (about 1 cup)
• 2 carrots, diced (about 1/2 cup)
• 2 stalks celery, diced, (about 1/2 cup)
• 1 small zucchini, diced (about 1 1/2 cups)
• 1 cup green or yellow beans, sliced
• 1 clove garlic, minced
• 1 tablespoon chopped fresh thyme leaves (or 1 teaspoon dried)
• 2 teaspoons chopped fresh sage leaves (or 1/2 teaspoon dried)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 cups water
• 1 can diced tomatoes
• 2 cups chopped savoy cabbage, sliced
• ½ cup orzo or any small pasta

Directions:

1. In a small bowl mash half of the beans with a masher or the back of a spoon, and set aside.
2. Heat the oil in a large soup pot over medium-high heat. Add the onion and celery, sauté until soft. Add the garlic and continue to cook for another few minutes or until the garlic is fragrant.
3. Add the water and tomatoes with the juice.
4. Then add the vegetables, the thyme, sage, salt and pepper.
5. Bring to a boil.
6. Add the mashed and whole beans.
7. Simmer for 30 minutes or until the vegetables are soft.
8. Taste and adjust seasonings, you may need more salt and pepper.

Leek and Potato Soup

This recipe serves 4 to 6

Ingredients:

• 6 potatoes, diced
• 2 large leeks, white part only, chopped
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 yellow onion, diced
• 2 cloves garlic, minced
• 2 Tablespoons olive oil
• 1/2 teaspoon thyme, fresh
• 1 – 2 bay leaves
• 6 cups water
• 1 teaspoon salt
• Freshly ground black pepper to taste

 Directions:

1. Rinse the leeks and slice them thinly.
2. Dice the potatoes, carrots and celery.
3. Heat the oil in a large stockpot, sauté the leeks for a few minutes.
4. Add the onion and garlic and continue cooking until onions are soft.
5. Add the potatoes, carrots and celery.
6. Add the water, salt, thyme and bay leaves.
7. Simmer until the vegetables are very soft, about 20 minutes.
8. Add the pepper.
9. Remove the bay leaves.
10. Puree soup in blender or with hand blender.
11. Add more salt and pepper if needed.

Cooks Notes:  Both theses soups are great basic recipes.
Here are a few suggestions to make these soups your own…

For the vegetable soup:

• Add some red or white wine 
• You can add some little meatballs, (cook meatballs in the oven then add to the soup).
• Add a parmesan rind while the soup is simmering.
• Drizzle some pesto over the soup just before serving.
• Garnish with fresh herbs like basil or parsley

For the Leek and Potato Soup:

• Garnish with chives or fresh parsley.
• Garnish with some crumbled goat cheese or sharp cheddar.
• Toast some bruschetta with a little olive oil for dipping.
• Make the soup creamy with some cream or milk.
• Or for an Asian twist add a tin of coconut milk and a dash of curry powder and a chunk of ginger (omit the thyme and bay leaves).
•  

CANADIAN MAPLE GRANOLA

My brother-in-law Len is visiting from Perth, Australia.  So to make him feel at home I am baking him a batch of granola made with pure Ontario maple syrup. Welcome to Canada!

This is my basic recipe for a healthful granola.  You need just a bit of maple syrup for sweetness, a variety of nuts, seeds and dried fruit to pull it all together. This is easy to make with kids, you bake the base and they add all the fun stuff to make it their own.

My secret to a very crunchy granola is to use a combination of flakes.  Some of my favourite combinations are equale parts of oat flakes, spelt flakes, rye flakes and quinoa flakes.

Ingredients:

• 4 cups raw oat flakes (or combination of flakes)

• ⅓ cup maple syrup (you can use honey in place of maple syrup)

• 4 tablespoons extra virgin coconut oil

• 1/2 tsp. salt

• 2 tsp vanilla

• 1 tsp cinnamon

• 1/2 cup apricots

• 1/2 cup dried cherries

• ¾ cup unsweetened dried flaked coconut

• ⅓ cup chopped or sliced almonds

• 1/3 cup chopped walnuts

• 1/4 cup raw pumpkin seeds

• 1/4 cup raw sunflower seeds

• 1 tablespoon flax or chia seeds

• 2 cups assorted dried fruit, like apricots, raisins, cranberries, cherries, dates, etc.

Directions:

1. Preheat the oven to 325 degrees F.

2. Place the oats in a large mixing bowl.

3. Mix the oats with maple syrup and the melted coconut oil. Add the salt, vanilla and cinnamon and stir until well combined.

4. Spread the granola out on a large baking sheet. Bake for 20-25 minutes or until lightly toasted, stirring every few minutes to prevent burning.

5. Let the granola cool completely.

6. Add the coconut flakes, nuts and seeds, flax or chia seeds and dried fruits.

7. Stir to combine.

8. Store in a glass jar.

MAGIC VEGAN CHOCOLATE CUPCAKES

Yale calls these cupcakes magic.  Magic because they taste good, magic because they make you smile, and magic beccause cupcakes make you happy.  I call them magic because they are made without white sugar and white flour.  Gordy calls them magic because he can make them disappear real quick.

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This recipes makes 12 cupcakes.

This recipe was developed by my friend Karen from Nutrilicious and myself. We spend many afternoons baking, testing and eating these cupcakes. Thanks to our personal testers Mark, Marcy, Haley, Gordy and Yale, you worked hard eating the dozens we made!

Ingredients:

• 1 tsp apple cider vinegar
• 2/3 cup unsweetened almond milk
• 1 cup gluten-free flour
• 1/3 cup cocoa powder
• 1 tsp espresso powder (optional)
• ½ tsp baking powder
• ¾ tsp baking soda
• ¼ tsp sea salt
• ¼ cup agave
• ¼ cup maple syrup
• 3/4 cup safflower, canola or melted coconut oil
• 1 ½ tsp vanilla

Directions:

1. Preheat oven to 350.
2.  In a small bowl, mix apple cider vinegar and soy milk. Let it sit for a few minutes.
3. In a separate bowl, combine the flour, cocoa, espresso powder, baking powder, baking soda and salt.  Mix well with a whisk.
4. Beat the milk mixture again.  Add the agave, maple syrup, oil and vanilla to the milk mixture, whisking until well combined.
5. Add the wet ingredients to the dry ingredients and mix well until only a few lumps remain.  Do not overmix.
6.   Spoon into greased or lined muffin cups.
7. Bake for 12-14 minutes.
8. Cool completely before frosting.

Frosting:

Ingredients:

• ½ cup cocoa powder
• ¼ cup plus 2 tbsp Earth Balance or vegan margarine, softened
• ½ tsp vanilla
• ½ cup maple syrup

Directions:

1. Process all ingredients in a food processor or blender until smooth and creamy.
2. Spoon onto cooled cupcakes.
3. Shave or grate some dark chocolate to top your cupcakes, (optional).

APPLE, PEAR, CRANBERRY AND PECAN CRISP

Gordy and I are in training, our motivation is to get in shape for our 10k hike in Algonquin Park.  Gordy’s idea is to run up and down the Baldwin Steps at Spadina and Davenport, located just between Casa Loma and The Spadina House.  Not sure if this put us in shape for the hike but it sure was a good workout.  After climbing the stairs (five times), we wandered through the gardens at the historic Spadina House, did you know we have an apple orchard right here in Toronto?  Just when you think you know your city you can be surprised.  Time to make an apple crisp.

Whichever type of apples and pears you use, make sure to choose the best local varieties.

This recipe is a classic and is adapted from Ina Garten, The Barefoot Contessa. I added pecans for some extra crunch.

This recipe serves 8 to 10.

Ingredients:

2 pounds ripe Bosc pears (4 pears)
2 pounds firm apples (6 apples), I use whatever I have in my fridge.
3/4 cup fresh cranberries
1 teaspoon grated orange zest
1 teaspoon grated lemon zest
2 tablespoons freshly squeezed orange juice
2 tablespoons freshly squeezed lemon juice
1/2 cup granulated sugar
1/4 cup all-purpose flour
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

For the topping:
1 1/2 cups all-purpose flour
3/4 cup granulated sugar
3/4 cup light brown sugar, lightly packed
1/2 teaspoon kosher salt
1 cup old-fashioned oatmeal
1/2 cup peacans
1/2 pound (2 sticks) cold unsalted butter, diced

Directions:

1. Preheat the oven to 350 degrees F.
2. Peel and core the pears and apples and cut them into large chunks. Place the fruit in a large bowl and toss with the cranberries, zests, juices, granulated sugar, flour, cinnamon, and nutmeg. Pour into a 9 by 12 by 2-inch baking dish.
3. For the topping:
4. Combine the flour, sugars, salt, oatmeal, pecans and cold butter in the bowl of an electric mixer fitted with a paddle attachment. Mix on low speed for 1 to 2 minutes, or until the mixture is in large crumbles. Sprinkle evenly over the fruit, covering the fruit completely.
5. Place the baking dish on a parchment-lined sheet pan and bake for 50 minutes to 1 hour, until the top is brown and the fruit is bubbly. Serve warm with ice cream or whipped cream.

BEET AND CARROT VEGGIE BURGERS

Why are beets so amazing? They are jam packed with potassium and antioxidants, low in calories, and purple too. Beets make these burgers juicy and sweet and are full of good healthy stuff like veggies, beans, fresh herbs, oats and flax.  These burgers may be gluten free, dairy free and egg free but  filled with so much goodness that I can promise you that this tasty little burger is just that – amazing.

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This recipe makes 8 burgers.

Ingredients:

• 2 cup cooked black beans, (if using canned drain well)
• 2 cups shredded beets
• 1 1/2 cups shredded carrots
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dijon mustard
• 1/2 onion, finely chopped
• 2 cloves garlic, minced
• pinch of cayenne pepper
• 1/4 teaspoon pepper
• 1 teaspoon salt
• 1/2 cup rolled oats
• 1 tbsp ground flaxseed*** + 4 tbsp water
• Olive oil or coconut oil for sautéing

Toppings:
lettuce
mango
avocado
tomatoes
onions
sprouts

Directions:

1. Soak the 1 tbsp ground flaxseed in 4 tbsp water for 15 minutes.
2. Clean beets and carrots and shred with the shredder attachment of your food processor, then set aside.
3. Change the attachment to a metal blade and add the beans, carrots and beets. Pulse about 10 to 15 times until the mixture blends together making sure not to over process, the beans should still have some texture.
4. Transfer to a mixing bowl and add all the remaining ingredients.
5.  Using your hands mix very well. Everything should be well incorporated.
6. Place the mixture in the fridge for a half hour to chill.
7. Form patties, shape with your hands into burgers.
8. Heat a pan over medium-high heat.
9. Pour a thin layer of oil into the pan and cook patties for about 5 minutes on each side.  Depending on the size of you pan you should cook 3 or 4 burgers at a time.
10. Preheat oven to 400 degrees. Place burgers on parchment lined cookie sheet.  You can prepare ahead at this point and either keep in the fridge until ready to bake in the oven or put them directly into a preheated oven.
11.  Cook the burgers in the oven for 30 minutes until heated through. Check the burgers after 15 minutes and flip the burgers, this will make them crispy on both sides.
12. Serve with your favourite toppings.

Cooks Note:

•  I like to serve this burger with some honey mustard that I make by adding some honey to dijon mustard, add a pinch of cayenne pepper and stir well.  Serve as a dipping sauce or on the side.

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Nutritional information for this recipe can be found at Meal Garden.

CAULIFLOWER PARSNIP SOUP WITH FRESH CORN

After riding my bike through the wind and the rain I came home and made a pot of this warming soup for supper.

Time to celebrate fall.

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This recipe serves 4.

Ingredients:

• 2 tbs. olive oil

• 1 medium yellow onion, chopped

• 1 small head cauliflower, chopped into florets

• 1 medium carrot, peeled and chopped

• 4-5 small parsnips, peeled and chopped

• 2 cobs of fresh corn,

• 2 garlic cloves, chopped

• 2 tbs. fresh dill, chopped

• 6 cups of water

• Sea salt and black pepper, to taste

• Freshly grated nutmeg, to taste

• Fresh chives for garnish (optional)

Directions:

1. Heat oil in a large soup pot over medium.

2. Add onions, stirring until onions are translucent.

3. Add cauliflower and continue cooking unit cauliflower is browning in spots, about 5 to 8 minutes.

4. Add carrots, parsnip, garlic and dill and cook, stirring about 1 minute.

5. Add water, turn the heat to high and bring to a boil.

6. Reduce to a simmer, cover, and cook until vegetables are tender–about 20 minutes. Remove from heat.

7. Season to taste with salt, pepper, and nutmeg.

8. Using a handheld immersion blender or a regular blender puree soup (if using a regular blender do this in small batches).

9. Remove the corn from the cob and add to the soup.

10. Adjust seasoning is necessary, I often add more dill at this time.

11. Bring back to a simmer and serve with fresh chives, (if using).

HONEY CAKE – A HEALTHY CAKE FOR A SWEET NEW YEAR

Honey cake is traditionally made with lots of oil, eggs, white flour, sugar and of course honey. I wanted to make a healthy honey cake without using to much oil and refined sugars so last week for Rosh Hashanah I tested this cake on my family. Both Gordy and Zach said it was good but I could tell by how quickly they gulped a glass of water that it must a little dry. Yale told me to make it again and try adding zucchini.  Guess what..?  This cake is now perfectly moist. The spelt flour makes the cake mildly sweet and has a slight nutty flavour that adds real character. The additions of applesauce and zucchini make it light and moist. Happy New Year.

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Ingredients:

• 2 1/2 cups spelt flour
• 1 tablespoon baking powder
• 2 teaspoons baking soda
• 1  teaspoon cinnamon
• 1/4 teaspoon ground ginger or fresh
• 1/4 teaspoon ground cloves or allspice
• 1 cup honey
• 1 cup applesauce
• 1 medium zucchini, shredded
• 1/2 cup safflower  or grapeseed oil
• 2 teaspoons vanilla
• 1/4 cup sliced almonds, optional

Directions:

1. Heat the oven to 325 degrees. Combine the first 6 dry ingredients in a mixing bowl. Make a well in the center of the dry ingredients and pour in the wet ingredients. Stir together until the wet and dry ingredients are thoroughly combined.  Add the zucchini with the wet ingredients.
2. Cut two pieces of baking parchment to fit the bottoms of two 8-inch loaf pans. Lightly oil the pans. Divide the batter between the two lightly oiled loaf pans. Sprinkle the almonds over the tops of the loaves.
3. Bake for 35 to 40 minutes, or until a knife inserted in the center of a loaf tests clean.
4. Allow the cakes to cool completely. Remove the loaves from the pans.
5. Cut each loaf into 10 slices to serve.

If you want to make this cake vegan substitute 1/2 cup of agave and 1/2 cup of maple syrup for the honey.

I like to make this honey cake at least a day or two before serving as the taste gets better.  If not using store in the fridge.

MIXED BEAN VEGGIE BURGERS WITH CARROTS AND PARSNIP

Everyone has that familiar tin of mixed beans in the cupboard that stare you in the face every time you open the door.  What to do with them…?  No mixed bean salad here, just a delicious recipe for a veggie burger. No promises that everyone in your household are going to enjoy these or even taste one (you know who I am talking about…Gordy) but Yale and I had them for dinner last night with purple potatoes and a dollop of honey mustard that I made by mixing dijon, some buckwheat honey and a dash of cayenne pepper and all of a sudden your can of mixed beans is not ordinary any more.

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This recipe makes 8 patties.

Ingredients:

• 1 large onion, minced
• 1 tbsp tomato ketchup
• 2 tbsp low sodium soy sauce
• 2 tbsp Dijon mustard
• 1 1/2 cups oats
• 1 -19 ounce tin of mixed beans
• 1 tsp ground cumin
• 1 1/2 teaspoons chili powder
• 1/4 tsp sea salt
• 1 medium carrot, grated
• 1 medium parsnip, grated
• 2 or 3 cloves garlic, very finely chopped
• Coconut oil or olive oil

Directions:

1. Preheat oven to 400 degrees.
2. Rinse beans well in colander under cold running water.
3. Heat a skillet and saute the onion and garlic until translucent.
4. Add the carrot, parsnip, chili powder, cumin, salt and cook until the carrot and parsnip is tender. Turn off the heat and set aside.
5. Mash the beans in a large bowl. Add the carrot and parsnip mixture, mustard, ketchup, soy sauce and oats.
6. Mix well and then shape the mixture into eight patties.
7. Place patties in the fridge for 15 minutes so they become firm.
8. Heat a nonstick  skillet and coat with coconut oil.
9. Cook patties over medium heat for four to five minutes on each side, or until golden brown.
10. Place patties on parchment lined cookie sheet, (You can prepare up to this point in advance).
11.  Bake in the oven for 20 to 30 minutes until hot.
12. Serve with your favourite toppings.

These veggie burgers freeze well.