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.

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.

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.

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).
•  

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.

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.

GRILLED PEACHES WITH BURRATA, ARUGULA & HAZELNUTS

What happens when you bring together fresh peaches, local arugula,burrata and hazelnuts? LOVE.

Serves 6

Ingredients:

• 4-6 peaches ( I usually do 1/2 a peach per person for the salad, but you can add as much as you like.)
• 1 ball of burrata
• arugula
• 1/2 cup hazelnuts. lightly toasted
• olive oil
• sea salt
• freshly ground black pepper

Balsamic Glaze:

• 1 cup balsamic vinegar
• 1 tablespoon honey
• sea salt
• freshly ground black pepper

Directions:

1. Put the balsamic vinegar in a small saucepan and simmer until reduced into a thick syrup. Add the honey and set aside.
2. Slice peaches in half and remove pit. Brush the cut side with olive oil and season with salt and pepper.
3. Heat a grill pan on medium high heat. Once the pan is hot, place the peaches cut side down and grill until you start to see grill marks and until the peaches turn a golden color, about 2-3 minutes.
4.  Remove from the grill and set aside.
5. It is not necessary to clean then pan, but turn heat to medium-low and lightly toast the hazelnuts.  Put aside.
6. To assemble place baby arugula on a platter, add the peaches and using your hands gently rip the burrata and place on top of the argula and peaches.
7. Drizzle olive oil and balsamic glaze over the peaches and burrata.
8. Sprinkle the burrata with a little sea salt and  freshly groud pepper and then the hazelnuts.
9. Serve immediately with a very crusty baguette.

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