Summer Slaw with Grilled Corn and Honey Lime Dressing

Yale at the Canadian National Exhibition.

The end of summer brings the sweetest of corn.  That's Yale eating some grilled corn at the CNE. Her big smile inspired me to make this crunchy summer slaw  because I know how much she likes corn.

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Ingredients:

For the salad:

• 3 ears fresh corn, shucked and silks removed
• 2 carrots, julienned
• 1/2 a medium red bell pepper, sliced thin
• 1/2 a medium yellow bell pepper, sliced thin
• 1 jalapeño pepper, seeds and ribs removed and diced
• 1/4 cup fresh cilantro, chopped
• 2 cups red cabbage, shredded
• 2 cups napa cabbage, shredded

For the salad dressing:

• juice of three limes
• 1 teaspoon lime zest
• 1/4 cup oil (whatever oil you like, I used Grapeseed)
• 1/4 cup apple cider vinegar
• 2 - 3 tablespoons honey (start with 2 tablespoons and taste)
• salt and pepper to taste

Directions:

1. Grill corn on gas stove top or barbecue grill over a medium flame until black char marks cover the ears.
2. Cut the kernels off the cobs once cooled.
3. In a mixing bowl, combine corn, carrots, jalapeño, bell peppers,  cabbages, cilantro and set aside.
4. Combine oil, vinegar, lime juice, zest and honey and whisk until smooth.
5. Add salt and pepper to taste and toss the slaw with the dressing. 

Cooks Notes:

You could also add some chopped cashews, pumpkin seeds and dried fruit to add more crunch.

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

Quinoa and Sweet potato veggie burger

Next time I will try these grilled on the Weber - Gordy.

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Dinner at my maternal grandmother Jenny's, (we called her 'Nanny') always included a platter of well cooked burgers. As soon as you stepped off the elevator (The Marquesa Apartments on Bathurst Street) you could smell onions frying.  Her burgers were well seasoned with salt,  pepper, ketchup, Worcestershire sauce, breadcrumbs, and eggs and always cooked in an electric frying pan drowned in shmaltz (chicken fat) and mound of fried onions. She made enough burgers for a small army, (my mother would say) and we each had to eat at least two, my father was expected to eat three, (out of sight he called them hockey pucks).  When we left we took home leftovers and the scent of the frying onions clinging to our clothes.  I never forgot those burgers.

I think my Nanny would like these veggie burgers, mine were cooked on a cast iron skillet.

This recipe makes 6 burgers that your Granny would love.

Ingredients:

• 2 cups water
• 1 medium sweet potato, diced, (about 2 cups)
• 1 cup uncooked red or white quinoa
• 1 cup cooked chickpeas
• 1 small zucchini, grated (1 cup)
• ½ cup pumpkin seeds or sunflower seeds
• 6 Tbs. hemp harts or flaxseeds
• 1/2 cup fresh parsley, chopped
• 1 tsp sea salt
• ½ tsp. freshly ground black pepper
• ½ tsp chili powder
• ½ tsp finely chopped fresh thyme
• 2 Tbs olive oil

Directions:

1.  Bring water, sweet potato, and quinoa to a boil in saucepan over medium heat. Cover, reduce heat and simmer for about 20 minutes, or until the quinoa is cooked. Transfer to bowl to cool.
2.  Stir chickpeas, grated zucchini, seeds, hemp hearts or flaxseeds, parsley salt, pepper, chili powder, and thyme into the quinoa mixture.
3. Mix well, mashing the chickpeas and sweet potato but leaving some chunks. I used my potato masher.
4. Shape mixture into patties.
5.  Preheat oven to 400°F.
6.  Heat oil in a large skillet over medium heat. Cook patties about 3 minutes per side, or until lightly golden brown. Remove from heat, and place on baking sheet. 
7. Bake for 20 minutes or until crispy.
8. Serve with your favourite toppings.

Summer Strawberry Muffins with hemp seeds & strawberry jam. Guest post by Gordy.

My mother in law Flo brought me some local strawberries from a farm near the cottage. I feel a bit guilty about doing anything with these local strawberries but eat them raw. They are  perfect as is but as you may know (or not) I love my muffins so strawberry muffins I will bake.  We ate handfuls, blended some for a smoothie and the rest went into these muffins and some home-made jam by Gordy. 

 Gordy made the jam, (did I mention that Gordy has never made jam before and he is thinking... " could I make it on the bbq)."

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Guest post from Gordy...

Strawberry Jam brings back memories of summers beside Lake Simcoe with my mother singing over the sweet aromas of fresh strawberries boiling in her old pot on the stove.

That homemade jam was the perfect complement to all that  Kraft Peanut butter (crunchy) smeared over the challah that the baker truck used to deliver up from the city.  (We call came running to the cries of “Baker, Baker!”). 

But good things don’t last forever and one day I realized that there was no jam to be had.   

Just  moments later the doorbell rang and there was my mother with a large container of fresh berries picked that very day.  Marla convinced me to try and make jam myself, so with a lot of encouragement I cleaned and sliced and diced and boiled and stirred with a little help from Marla of course.  Stirring those sweet berries swimming in sugar and lemon gave aromatherapy new meaning. 

To this day I can’t believe I was able to pull off making my own strawberry jam.  Goes perfect with Organic Raw Almond butter and  baguette from  Blackbird Backing Co. in Kensington.

Muffin Recipe:

This recipe makes 8 Muffins

Ingredients:

• 1 cup spelt flour of choice
• 1/3 cup hulled hemp seeds
• 1/4 tsp baking soda
• 1/4 tsp salt
• 1 ripe banana, mashed,
• 1/4 cup maple syrup 
• 1/4 cup organic unrefined cold-pressed extra virgin coconut oil
• 1 tsp vanilla extract
• 1/2 tsp apple cider vinegar, or lemon juice
• zest from ½ a lemon
• 1 cup strawberries, chopped

Directions:

• Preheat oven to 350°.
• In a medium bowl mix together the dry ingredients.
• In a large bowl mix together the wet ingredients.
• Add the dry ingredients to wet, folding strawberries in last and mix until just combined 
• Spoon batter into a lined muffin pan filling cups 3/4 of the way.
• Bake for 20 to 25 minutes, or until toothpick comes out clean.
• Allow to cool.

Very Simple Strawberry Jam Recipe:

Ingredients:

• 2 pounds fresh strawberries, hulled
• 4 cups white sugar
• 1/4 fresh lemon juice

Directions:

1. In a heavy bottomed saucepan, mix together the strawberries, sugar, and lemon juice.
2. Stir over low heat until the sugar is dissolved. Increase the heat to high, and bring the mixture to a full rolling boil. Boil, stirring often, until the mixture reaches 220 degrees F (105 degrees C).
3. Transfer to hot sterile jars, leaving 1/4 to 1/2 inch space and seal. Process in a water bath. If the jam is going to be eaten right away, don't bother with processing, and just refrigerate.

A trip to Fresh City Farms. Summertime Parsnip soup with parsnip chips

I love coming home on Thursday's.  This beautiful bag is waiting for me at my front door from Fresh City Farms.

My Fresh City Farms bag, I wonder what I will get this week.

Some of the goodies in my bag... mini red potatoes, baby bok choy, mushrooms, arugula, garlic and parsnip, all fresh and beautiful. I made a simple soup with the parsnip, added a few of the mini potatoes and lots of garlic. While the soup simmered I thinly sliced some of the parsnip, tossed them in oil and then baked in a hot oven.  Dinner is served. 

Parsnip in my bag that I used for this recipe.

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Recipe

For the parsnip chips:

Ingredients:

• 4 parsnip
• olive oil or grapeseed oil
• salt and pepper

Directions:

1. Preheat the oven to 300 F. Using a very sharp knife or a mandolin, cut thin the parsnip into round thin slices.  Make sure the parsnip are very dry, you may want to take out the extra moisture by placing the parsnip slices on some paper towel. When dry, place parsnip in a large bowl and toss with the sunflower oil. 

2. Arrange the parsnip in single layers on 1 to 2 baking trays lined with parchment paper. Roast in the oven for 25-30 minutes, turning halfway, until golden and crisp. Sprinkle with sea salt while warm and serve with the soup.

For the soup

Ingredients:

• 3-4 parsnips,  diced
• 1-2 carrots, diced
• 2 mini red potatoes, diced
• 2 tsp thyme, (I used lemon thyme from my garden)
• 4 cups vegetable broth plus 2 cups of water
• 2 Tbsp olive oil
• 1 small onion, diced
• 3 cloves garlic, chopped
• splash of white wine
• sea salt and pepper
• fresh chives or any fresh herbs for garnish, (I forgot to add them in the photo).

Directions:

1. In a large sauce pan,  sauté the onion and garlic in the olive oil until soft.

2. Add the parsnips and carrots and thyme and continue cooking for 1-2 minutes.
3. Add the vegetable broth, water, a big splash of white wine, salt and pepper and simmer for 20-25 min until everything is tender.
4. Take 3/4 of the soup and blend until smooth with a blender and stir back into the remaining soup.  If the soup seems a little too thick, add more water and simmer for anothe 5 minutes.
5. Check for seasonings, adding more salt and pepper if needed and garnish with fresh chives or any fresh herbs you have.

Toronto has a farm in the city, smack right in Downsview Park, really,  you can see Keele Street in the background., Gordy and I toured the farm lead by Fresh City Founder Ran Goe.  There is a greenhouse, a fish-fuelled food aquaponics and rows and rows of greens, herbs and veggies.  They use certified organic seeds, potting mixes, compost, fertilizers and sustainable methods of farming.  I just love that it is local, organic and delivered.

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.

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.

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.

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.

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).

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.

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.

HONEY CAKE WITH PLUMS AND PLUM COMPOTE FOR ROSH HASHANAH OR ANYTIME

A visit to the Leslieville Farmers’ Market inspired me to make this plum cake for Rosh Hashanah. At the market I bought a basket of purple onions, purple potatoes, purple cabbage and purple plums. I just read that purple fruits and veggies are good for you and I think that even applies to using purple fruit in cake.  Well I could be stretching this healthy cake thing but it is gluten-free and sweetened with honey. This recipe makes 2 – 9 inch round or square cakes. When Gordy saw that we had 2 cakes cooling on the counter and I asked him what he wanted for lunch he said…”I think I am in the mood for cake!” Shana Tova.

Makes 2 cakes

Ingredients:

• 8 tablespoons melted coconut oil
• 2/3 cup honey
• 6 eggs
• 1 tsp vanilla extract
• 1 cup almond flour, packed
• 1/2 cup gluten free flour, packed
• 1 teaspoon salt
• 1 teaspoon baking soda
• 6 to 8 plums, cut in half, pits removed

Directions:

1. Preheat oven to 325 degrees.
2. Grease your pans with some coconut oil.
3. Combine wet ingredients.
4. Add dry ingredients, stir until combined. Pour into 2 greased 9 in pie plates or square pans.
5. Top with the sliced plums.
6. Bake for 3o-40 minutes, until golden brown.
7. Let cool before serving.

Plum Compote:

Ingredients:

• plums, sliced and pitted
• honey, the amount of honey you like depends on how sour the plums are. Taste and add more honey if needed.
• vanilla to taste
• dash of salt
• splash of balsamic vinegar
• water

Directions:

1. Combine plums, a little water and honey in a saucepan.
2. Bring to a low boil.
3. Add vanilla, a splash of balsamic vinegar and a dash of kosher salt.
4. Stir over low heat until plums are very tender and compote thickens, stirring often and  tasting to see if more honey is needed.
5. Cook for about 15 to 20 minutes until plums are soft and have started to break apart.
6. Remove from heat.
7. To serve drizzle a small amount of compote on each dessert plate and add a slice of cake on top.
8. Any leftover compote store in an air-tight container for up to one week.

VEGAN CORN PUDDING WITH FRESH THYME AND ROSEMARY

When I told Gordy I was making a pudding for dinner he thought he was getting chocolate pudding.  Wait until he finds out that this recipe has no milk, no butter, no flour… and no chocolate.

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Vegan Corn Pudding

Serves 6 as a side dish

Ingredients:

• 6 cups fresh corn

• 1/2 cup unsweetened almond milk (you could use soy milk)

• 2 tablespoon of arrowroot flour

• 1 teaspoon salt

• 2 teaspoons fresh thyme

• 2 teaspoons fresh rosemary

• 1/4 teaspoon black pepper

• 1/8 teaspoon of cayanne pepper

• 2 tablespoon melted Earth Balance Buttery Spread

• 4 teaspoons of baking powder

• 2 tablespoon of corn meal

Directions:

1. Cut corn niblets off the cob.

2. Whisk arrowroot in 1/2 cup of almond milk.

3. Put 2 cups of corn and almond milk in the food processor. Puree.

4. Add salt, pepper, cayenne, melted “butter,” baking powder, and cornmeal to the food processor, and process well.

5. Add remaining corn, thyme and rosemary to the food processor and and pulse for 5 or 6 times, just until mixed, you should still have some of the texture of the corn.

6. Grease a 9 or 10 inch round baking dish with canola oil or coconut oil. Scrape corn mixture into dish. Bake uncovered at 350º for 30 to 40 minutes or until slightly brown around the edges.

RAW BEET AND KALE SALAD WITH LEMON VINAIGRETTE

I am having so much fun with my new spiralizer! I’ve been making curlicues of carrots, parsnips, apples, beets, sweet potatoes, radishes and my favorite, zucchini noodles! This salad has it all –  crunch, colour and WOW.

For the Lemon Vinaigrette:

Ingredients:

• 1 teaspoon Dijon mustard
• 1 teaspoon minced fresh garlic
• 2 tablespoons fresh lemon juice
• Kosher salt and freshly ground black pepper
• 1/2 cup good olive oil

Directions:

1. In a small bowl, whisk together the mustard, garlic, lemon, 1 teaspoon salt, and 1/2 teaspoon pepper.
2. While whisking, slowly add the olive oil until the vinaigrette is emulsified.
3. Taste and adjust seasonings.

For the Salad

Ingredients:

• 2 cups of kale or your favourite salad greens
• any combination of spirilized veggies
• handfull of nuts and seeds (optional)

Directions:

1. Place the salad greens in a medium bowl and add all the sprialized veggies.
2. Add enough dressing to moisten.
3. Toss the salad well, (I use my hands to toss this salad)
4. Sprinkle with nuts and seeds
5. Sprinkle with a little extra salt and pepper, if desired, and serve immediately.

Cooks Notes:

• When tossing the salad massage the kale well with your hands.

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Nutritional information for this recipe can be found at 

MINI BLACK BEAN BURGERS

I have made vegetarian burgers before but never thought to make them mini and since Gordy loves anythingburger I thought I could pass these mini burger off without questions.  Boy was I wrong.  Before he even tasted one the competition was on. Gordy made his with wagu beef, American cheese, ketchup and pickles. Mine are made with black beans, oatmeal, organic ketchup and a dollop of dijon. Surprise, surprise, Gordy told me he really liked the black bean burgers, but ate all the the wagu burgers! I tried.

Mini anything is fun! You just need to know when to stop eating them!

My mini black bean burgers.

 This is Gordy’s mini made with wagu beef.

Ingredients:

This recipe make about 12 mini burgers.

• 1 large onion, finely chopped
• 1 tablespoon olive oil
• 4 garlic cloves, minced
• 1 medium carrot, shredded
• 1 to 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 10 ounce can black beans, rinsed and drained
• 1 -1/2 cups quick-cooking oats
• 2 tablespoons Dijon mustard
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon organic ketchup
• 1/4 teaspoon pepper
• 8 mini hamburger buns (optional)
• 8 lettuce leaves (optional)

Directions:

• In a large saute pan and a bit of oil and saute onions in oil for 2 minutes. Add garlic; cook for 1 minute. Stir in the carrot, chili powder and cumin; cook 2 minutes longer or until carrot is tender. Remove from the heat; set aside.
• In a food processor add the  black beans, oats, mustard, soy sauce, ketchup, pepper and carrot mixture; process until all ingredients are well blended.
• Shape into mini patties.
• Add a bit of oil to your saute pan and add patties and cook of each side until lightly browned.
• Then place on cookies sheet and heat in the oven for 10 to 15 minutes or until they are slightly crispy on the outside and soft in the inside.
•  Serve on buns with lettuce and dijon mustard or whatever topping you enjoy.

BUCKWHEAT, SUNFLOWER & ALMOND RAW CRACKERS SERVED WITH MANGO POMEGRANATE GUACAMOLE

We are almost done our house renovation and have been living at my mother-in-law Florence Hertzman’s apartment.  We have a stellar view of the city, beautiful watercolour paintings by Flo on the walls and lots of family photos of grand-kids and our great grand-parents to look at over and over.  But what I like best is opening up the cabinets and looking at the fine assortment of china, cutlery, serving pieces and delicate dessert plates.  There is also the prettiest collection of tea cups, I find them a bit too small to drink my morning tea but I thought the would make the perfect holders for these raw crackers and guacamole.  Thank you Grandma Flo for sharing your home with us. xo

This raw cracker recipe was inspired from the cookbook Eat Raw, Eat Well by Douglas McNish.

You will need an electric food dehydrator for these crackers.

Ingredients:

• 2 cups whole raw almonds, soaked for one hour
• 4 cups buckwheat groats, soaked for one hour
• 2 1/2 cups raw sesame seeds, soaked for 30 minutes
• 1 1/2 cups sunflower seeds, soaked for 3o minutes
• 1 cup whole flax seeds, soak for 30 minutes
• 1/2 cup chia sees, soaked for 30 minutes
• 1 cup pumpkin seeds, soaked for 30 minutes
• 3 cups red bell pepper, chopped
• 1 cup nutritional yeast
• 1/4 cup fresh lemon juice
• 7 cloves garlic
• 1 tsp sea salt
• 1 tsp dried oregano
• 1 tsp cayenne pepper
• 1 cup ground golden flax seed

Directions:

1. To soak the nuts and seeds place in bowl and cover with water. Drain when ready to use.
2. In a food processor fitted with a metal blade, process red peppers, nutritional yeast, lemon juice, garlic, salt, and spices until smooth.
3. Add soaked almonds and buckwheat and process until smooth.
4. Transfer to a large bowl. Add soaked sesame seeds, sunflower seeds, pumpkin seeds, flax seeds and the ground flax seeds, mix well with a wooden spoon.
5. Divide batter in your nonstick dehydrator sheets.
6. Dehydrate at 105 degrees for 18 to 20 hours or until completely dry and crispy.
7. Cool and store in an airtight container.
8. Store at room temperature.

Mango Pomegranate Guacamole

Ingredients:

• 4 ripe avocados (2 pounds total)
• 1 cup finely chopped white onion
• 2 fresh Serrano chiles, finely chopped (2 tablespoons), including seeds
• 1/4 cup fresh lime juice, or to taste
• 3/4 cup pomegranate seeds (from 1 pomegranate)
• 3/4 cup diced peeled mango
• 1/2 cup chopped cilantro

Directions:

1. Halve, pit, and peel avocados.
2. Coarsely mash in a bowl.
3. Stir in onion, chiles, 1/4 cup lime juice, and 1 1/4 teaspoons salt, then fold in pomegranate seeds, mango, and cilantro.
   Season with salt and additional lime juice.
4. Garnish with lime wedges.

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Nutritional information for the Buckwehat, Sunflower and Almond Crackers and for the Mango Pomegrante Guacamole can be found at Meal Garden

PISTACHIO AND DRIED-FRUIT HAROSETH

I know this is really good because right now Gordy is eating this on his gluten-free waffle!

Have a  Happy Passover.

Ingredients:

1 1/2 cups unsalted natural pistachios
1/2 cup chopped pitted dates
1/2 cup chopped dried cherries or dried cranberries
1/2 cup golden raisins
1/2 cup chopped dried apricots
1/4 cup sweet passover wine
1/4 cup pure pomegranate juice
1 tablespoon honey
1 1/2 teaspoons fresh lemon juice
1 teaspoon finely grated orange peel
1 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg

Directions:

1. Stir pistachios in heavy medium skillet over medium heat until lightly toasted and fragrant, 4 to 5 minutes. Set aside to cool.
2. Combine dates, cherries or cranberries, raisins, apricots, wine, and juice in medium bowl. Let stand 15 minutes, stirring occasionally.
3. Mix in honey, lemon juice, orange peel, and spices.
4. Chop pistachios; mix into haroset.
5. Can be made 1 day ahead. Cover and chil