New Year Resolution Soup

creamy vegetable soup loaded with good for you vegetables like broccoli and cauliflower, lentils for protein and fiber

 

Happy 2018 everyone!

Some of you that read my blog regularly (thank you loyal fans, I appreciate you so much!) have probably noticed that I haven’t posted a new recipe in a while. This New Year Resolution Soup is actually my first recipe since mid-December. A lot of things happened in the last month of 2017, which I’ll share with you in the coming weeks, but what I do want to share with you right now, other then this really yummy soup recipe, is the few additions I’ll be making to this blog.

2017 has not been a great year for me. Yes, great things have happened, because nothing is ever all bad, but in the whole, it’s been a rather difficult year. That being said, I have learned tremendously from the experiences and events of the past year and I’ve had to dig deep into my life long teachings to overcome the obstacles that were scattered across my path. And I want to share what these teachings with you.

I want to teach you and share with you the tools I’ve developed and used to turn these obstacles into opportunities or at least into manageable situations. I want to share these with you because I think you can greatly benefit from what I’ve learned over decades of practise. I think everyone is confronted with obstacles in their lives and everyone needs as many tools as possible to face them in order to bring happiness back into their life.

So as of my next blog post, I’ll be sharing with you these teachings, along with recipes. I’ll also be sharing with you additional tips on the mindfulness page of this blog so do go and check it out. This is all for you.

Some of you may be wondering what a food blog has to do with mindfulness and life lessons. Well let me tell you, it has everything to do with a food blog. How we choose to feed our bodies greatly impacts how we feel. And how we feel greatly impacts how we react (internally and externally). And how we react to life’s events greatly impacts our happiness. So yes, not only do I want to share with you tools on how to handle and face obstacles, but I want to do so in a holistic way that includes sharing with you delicious and soul nourishing recipes that I believe will serve you best to reach whatever goal you have.

And speaking of goals, this soup fits right in!

 

creamy vegetable soup loaded with good for you vegetables like broccoli and cauliflower, lentils for protein and fiber

How many of you have made a New Year Resolution that relates to your health, be it eating more fruits and vegetables, eating less processed foods, making more home cooked meals, having a more healthy approach to food, loosing weight or maybe even going fully plant based… These are all very popular new year resolutions and they are all very noble. It’s putting them into practise in a consistent fashion that sometimes presents the greatest hurdle. But not to worry. This is why I’m here, creating recipes for you and this is why this soup was created for you in the first place.

2018 is all about reaching goals and thriving!

I always find that to stick to lifestyle changes relating to food or weight or health, you need to make these changes accessible and  easily implementable into you life. If not, chances of success are slim. That’s why this soup bears its title: because it easily fits into your new year resolutions: it takes no time at all to make so it can fit into any busy family’s schedule, it’s plant based and loaded with vegetables like broccoli, cauliflower, leeks, celery and golden potatoes, green lentils for protein and  plenty of fiber so its super healthy and will fill you up and leave you satisfied without weighing you down.

Winner!

I hope you guys enjoy this soup. Don’t forget to leave me a comment by clicking on the title and going to the bottom of that page and let me know what your new year resolution is.

 

New Year Resolution Soup
Prep time:
Cook time:
Total time:
Serves: 8 portions
This soup is loaded with vegetables, protein and fiber to fill you up and leave you fuelled and satisfied for the day.
Ingredients
  • 1 head of cauliflower
  • 2 heads of broccoli
  • 1 leek
  • 2 stacks of celery
  • 1 yellow onion
  • 1 garlic clove
  • 4 small yellow potatoes
  • 1 Cup dry green lentils
  • 1 inch piece of ginger
  • 1 tsp coconut oil
  • 1/2 tsp tumeric
  • 1 tsp Himalayan pink salt
  • 2 vegetable stock cubes (non-GMO and no MSG)
  • 6 Cups water
  • 1 Cup cashew milk (can add almond milk instead)
Instructions
  1. Wash and coarsely chop the cauliflower, broccoli, leek and celery.
  2. Dice the onion and mince the garlic and ginger.
  3. Wash, peel and cut the potatoes in little cubes.
  4. In a large pot, set over medium high heat, melt the coconut oil.
  5. Add the onion and garlic.
  6. Cook and stir for 3 minutes.
  7. Add the remaining vegetables, lentils and ginger and stir to combine with a wooden spoon.
  8. Add the water, turmeric, salt and vegetable stock cubes.
  9. Bring to a boil over high heat.
  10. Allow to boil for 5 minutes.
  11. Reduce to medium heat and cook covered for 15-20 minutes, until the lentils and vegetables are cooked.
  12. Set aside and allow to cool for a few minutes.
  13. With a hand blender, blend the soup to your liking (we like a bit of chunks in ours).
  14. It will be thick.
  15. Stir in the cashew milk (we like thick soups so 1 cup of cashew milk was enough for us but add more or less to suit your family’s taste)
  16. Serve and enjoy

 

 

Liquid Gold Salad Dressing

 

I know what you guys are thinking… really Elle, Liquid Gold salad dressing, isn’t that a bit of an over exaggeration? It’s just salad dressing after all. Ahhh, but no my friends, it isn’t. This isn’t just some salad dressing and the title doesn’t only come from its golden colour. This is THE salad dressing. The salad dressing that will convert the non-salad-eaters into salad-cravers! Now, I’ll admit that I come from a very biased place: I love salads! Any kind of salads. Even the ones that don’t have a speck of green leaf in them. Chickpea salads, quinoa salads, asian rice salad, I love them all.

But I know not everyone is as excited about eating salad as I am. My husband for example, would never ask me to make salad for dinner. When I did, he’d happily eat it, but in our five years of being together, I had never heard him say: Babe, I’d love to eat a nice salad for dinner! Until now. Yes folks, the other evening, he asked to have a salad for dinner. VICTORY.

I’m pretty sure many of you feel the same about eating salad, or have someone in your family that is neither hot nor cold about salads. Or maybe you have someone that really dislikes salads altogether. Well, after many so-so attempts (you know those salad dressings that are good but don’t knock your socks off), I’ve managed to create this recipe. This one is for you my friends. The end goal: to turn your non-salad-eaters into salad-devourers (is that a word? not sure, but you get the idea!)

This salad dressing has other good things going for it: the two main ingredients are nutrition power houses. So not only do you feel good about eating the actual salad, but the salad dressing (which is usually the caloric/unhealthy downfall to many salads) enhances all those health benefits. And most importantly, for all of you busy folks out there, this salad dressing takes no time at all to make and can go over most any salad. I’ve tried it over lentil salad, brown rice and beet salad and plain mixed green salad. As a busy parent, anything that is quick and easy usually has my vote. If I can toss some leftover vegetables or whole grains or both, in a bowl, drizzle some awesome dressing over it and call it a salad to serve for dinner, that’s a winner in my book. And I promise, it’ll be a winner in your book as well.

So, what are those power house ingredients. The main, and my favourite ingredient for this salad dressing, is apple cider vinegar (ACV).

ACV can be used in endless tasks from washing windows to face toners to cake batter to weight loss and regulating blood sugar. The fermentation process and the “Mother” (cobweb like strands of protein, enzymes and friendly bacteria substance at the bottom of the vinegar bottle) are thought to give vinegar its health benefits. According to Dr. Mercola, vinegar is traditionally made through a long, slow fermentation process, leaving it rich in bioactive components like acetic acid, gallic acid, catechin, epicatechin, caffeic acid, and more, giving it potent antioxidant, antimicrobial, and many other beneficial properties. Stellar ingredient, if you ask me.

The other ingredient is olive oil. Now there is a lot of debate out there on the health benefits of adding fats to your diet and how much of it. Some believe that no fat should be eaten while others believe high fat is the way to go. Peer reviewed scientific articles have been written and published on both sides of the spectrum and if this is a topic that is of interest to you, I encourage you to dig deeper into it. As for me, I’ve personally tested both ends of that spectrum and where I feel my best is somewhere in the higher end middle. Trial and error is the only way you’ll be able to determine what works for YOU.

Now onto the health benefits of olive oil.

What makes olive oil so good for you is it antioxidant content. It also boast a decent amount of vitamin E and K, which doesn’t hurt. The health benefits of olive oil include treatment of colon, breast cancer, diabetes, heart problems, arthritis, high cholesterol. It also aids weight loss, improves metabolism, digestion, and prevents aging. Not bad for an oil…

So yes, not only are you going to feel great about eating this dressing because of all its health benefits, but it’s also amazingly delicious. Aren’t you just craving this recipe now… Wait no more my friends, here it is!

Hope you guys love it. Don’t forget to leave me a comment by clicking on the recipe title on top of the page and leave me a comment at the bottom of the post to let me know what kind of salad you made to go with this dressing.

xx

 

Liquid Gold Dressing
Prep time:
Total time:
Serves: 8 portions
This salad dressing takes no time to make and will soon become a family favourite
Ingredients
  • 1/3 + 2 Tbs Cup apple cider vinegar (use raw, unfiltered, unpasteurized ACV if possible)
  • 1 Cup olive oil (use extra virgin olive oil if possible)
  • 1 tsp Dijon mustard
  • 1 1/2 tsp agave nectar
  • 2 tsp tamari sauce ( i use gluten free tamari sauce)
  • 1/2 dried origano
Instructions
  1. Place all ingredients in a mason jar and give a good shake.
  2. And voilà!

 

Golden polenta fries

 

I know what’ you’re thinking. You’re thinking that fries have taken over my kitchen blog. And you are absolutely right! I’ve been craving these little golden gems like crazy these days so I’ve been experimenting with different kinds of fries. Monday was all about sweet potato fries (you can read the post here) but today, the spotlight is on polenta fries. Yes, you read that correctly, polenta made into fries. Divine!

One of the reasons fries have my heart is because they can be a very nourishing side dish or  snack and they’re fun to eat, whether you’re a toddler or a grown up. Everyone loves fries. You can dress’em up any way you like, whether you’re the typical ketchup dipper or you wanna go fancy and dip them in guacamole or a spicy roasted red pepper sauce. We served them with the lather for dinner last night.

Actually, I shouldn’t say “we”, I should say my husband. Yup, that’s right, my husband made these for me for my birthday yesterday. He served them as an appetizer and if he hadn’t told me there was a main course coming after (fried tofu with sweet & spicy Asian inspired sauce over jasmine rice! That’ll be Friday’s post), I would have eaten the entire plate myself. Full disclosure, I did sneak the leftover fries with the red pepper sauce in my lunch bag because these fries were the bomb and make amazing leftovers!

The making of polenta fries is quite simple actually, although it does require a few steps. But please don’t shy away from this recipe just because of the multiple steps. They are totally worth it! And they don’t take much active time at all to make. Most of it is resting time where you can do other things. Time is precious my friends, remember Monday’s post!

The first step for these polenta fries is to actually cook the polenta, which takes no time at all. For these fries, my husband used a medium grain cornmeal. It’s the cornmeal I always have on hand because I find it gives just enough texture without being too grainy.

Once the polenta is cooked, just transfer it to a baking dish, covered in parchment paper, and spread it evenly. I recommended a 9X13 inch baking dish so the fries are long and lean. If you want chubbier fries, you can use a 9X9 baking dish instead but you’ll need to adjust your baking time and add a few extra minutes. After it’s cooked, the polenta needs to set in the refrigerator. If you can let them rest in the refrigerator for at least 30 minutes, that’s ideal.

Once the polenta is cool and set, cut into fry-like shape and pop them in the oven for 30 minutes (15 minutes each side – I also like to broil them for the last 1 min of each side to give the fries that golden crispy texture). Your polenta fries will come out of the oven.

Now before I give you the recipe for these beautifully golden and crispy fries, you know I’m going to share another mindfulness concept with you guys. And it actually has everything to do with an important step of making these fries: the resting time.

 

Just like polenta needs time to set to become beautiful fries, you also need time to “set” to become the best possible you. What I mean by that is this: you most likely lead a very busy life: you juggle a job, and maybe even 2 or 3 jobs; you take care of your children, a spouse, an elderly parent or your in-laws, maybe you foster animals; you take care of your home, do the laundry, dishes, meal prep, lunches for the next day; you try to keep everybody fed and clothes and clean and functioning. Everything you are, everything you have, everything you do, you give freely to everyone around you. But what about you? When do you have time for you? Where is the “setting” time for yourself in your day?

To continue reading on time “setting” for yourself, please join me here.

If you want to get to the recipe first before reading the mindfulness post, just scroll on down my friend.

Hope you guys enjoy these fries.

Don’t forget to click on the recipe title and leave me a comment at the bottom of the post to let me know what you served these delicious polenta fries with.

xx

 

Golden polenta fries
Prep time:
Cook time:
Total time:
Serves: 4 portions
Versatile, these polenta fries make a great side dish or snack.
Ingredients
  • 3 Cups of water
  • 1 vegetable broth cube
  • 1 tsp dry oregano
  • 1/2 tsp dry rosemary
  • 1/2 tsp dry sage
  • 1/4 Cup nutritional yeast
  • 1 Cup medium size cornmeal
  • 2 Tbs vegan butter (I use Earth Balance)
Instructions
  1. Preheat the oven at 425 degrees.
  2. Line a 9X13 baking dish with parchment paper.
  3. In a large pot, bring the water to a boil.
  4. Add the vegetable broth cube and herbs. Stir.
  5. Whisk in the cornmeal, nutritional yeast and vegan butter.
  6. Reduce the heat to medium.
  7. Stir occasionally with a wooden spoon so the polenta doesn’t clump up.
  8. The polenta will be ready when it starts pulling from the sides, after about 15 minutes of cooking.
  9. Pour the polenta in the baking dish and spread evenly. Set aside.
  10. When cool enough, put in the fridge for 30 minutes, to set.
  11. Once the polenta has set, cut into stick shapes.
  12. Spray a baking sheet with oil and arrange the fries so they’re not too crowded on the sheet.
  13. Bake for 15 minutes on each side, with the last minute on broil.
  14. Serve with your choice of dipping sauce.

 

Potage à la kale & dill

 

Some of you may look at the picture of  this potage à la kale and dill and you start reading, you may think to yourself : “wait a minute, another soup recipe?” Yes, my friends, it is. And there are two very simple explanations for that:

a) I love soup… I mean, I love soup now. I used to hate soup growing up. Cant’ remember why, but I did. Needless to say, I don’t feel that way anymore. Not only do I love eating soup, I just as much enjoy making it, especially when it’s a quick and easy recipe like this one.

b) I live in Montreal. It’s winter. It’s humid cold (you know that type of cold that just gets into your bones through whatever and no matter how many layers of clothes you’re wearing. Yah, Montreal has that kind of cold). Soup warms you up. Period.

And today was particularly cold, although beautiful and sunny, so I thought it would be perfectly fitting to share this soup recipe with you, so you too can feel all warmed up from the inside out. This soup will not only warm you up, but will nourish every cell in your body with killer good-for-you-ingredients like kale, dill and russet potatoes.

Potatoes act as a great replacement for the typical cream in “cream” soups. It offers the same mouthfeel and velvety texture as cream. The key is to blend the soup very well. You don’t need an expensive blender (although that does help and saves a lot of time), most often, any blender will do. I often opt for my hand blender. It’s convenient and handy. But it does take me a bit more time to reach that smooth, velvety consistency I am looking for in a soup like this one.

But once all those delicious potatoes are pureed and blended with the other ingredients, it’s magic. This is plant power at it’s best my friends!

Speaking of plants and their incredible power, I bumped into an old acquaintance of mine the other day and as we were catching up on the important events of the past year or two of our lives, she asked me how I was able to “stay” vegan and not be tempted by my old food favourites like bakery style donuts, lasagna and California sushi roll.

It’s simple I answered: I have an anchor.

She looked confused. I don’t blame her. That wasn’t really a complete answer. An anchor. What does an anchor have to do with Italian baked pasta or fried pastries anyways? Well, actually, it has everything to do with it.

What I mean by “an anchor’ is something that is profoundly important to you, something that you value to your core, a belief, a love, a passion, a promise, that is embedded deep into your heart. So that whatever else is presented or offered to you and is in conflict with that anchor, that love, that passion, that promise, has no impact on you. Like the anchor of a boat. Once a boat’s anchor has been released to the bottom of the sea, the boat will not move. It will not falter. It will not waiver.

Before I decided to transition to a vegan diet, I knew I needed to define my anchor. I needed to identify why I wanted to adopted a plant based lifestyle, what is of the outmost importance to me in that regards and what would guide my decisions and be my rock in times of temptations. I don’t have those temptations anymore but I won’t sit here and tell you I didn’t have them at the beginning, because I did. I’m humane and it’s ok to feel those temptations. But I didn’t waiver. I didn’t falter. Because I had my anchor. Because I had taken the time to identify that anchor at the beginning of my journey. And that is what I encourage everyone wanting to embark on a journey, on any journey, on any path that is different then the current path: find your anchor. Find what speaks to you, find the true motivation for doing what you are setting out to do, find that Loce that will keep you grounded and steady.

Often times people mistaken “willpower” with “anchor”. I’ve often heard: “I don’t have the willpower to be vegan, I love (insert non vegan food here) too much” or “I tried the vegan diet but it was too complicated”. Nuclear science is complicated, quantum physics is complicated, eating a plant based diet is not complicated. But you do need your anchor from which you will source your motivation when it lacks and your willpower to say no to bakery style donuts (or whatever is offered to you that is not aligned with the path you have now chosen to follow) when offered to you.

Willpower without an anchor is not strong enough.

So that’s what I answered my friend: I am “still” on a plant based diet because I have an anchor…and because I make delicious soup like this one!

I hope you guys enjoy this soup and leave me a comment to let me know what your anchor is.

xx

Potage à la kale & dill
Prep time:
Cook time:
Total time:
Serves: 6-8 portions
This kale and dill soup is velvety and creamy. It’s also very versatile. If you don’t have any kale on hand, you can easily use collard greens or any other leafy green.
Ingredients
  • 6 cups of water
  • 2 cubes of vegetable broth
  • 2 1/2 tsp cumin, ground
  • 1 1/2 tsp coriander, ground
  • 1 tsp coconut oil
  • 3 large russet potatoes
  • 6 cups of kale
  • 1 medium red onion
  • 2 garlic clove
  • 1/4 Cup fresh dill
  • Salt & pepper to taste
Instructions
  1. Peel the potatoes, remove the ribs from the kale and chop roughly, dice the onion, mince the garlic, chop the dill.
  2. In a large pot, melt the coconut oil on medium high heat.
  3. Add the onion and garlic. Cook for 3 minutes.
  4. Add the water, vegetable broth cubes, cumin and coriander.
  5. Bring to a boil.
  6. Add the potatoes and cook for 10 minutes.
  7. Add the kale and cook for another 8 minutes.
  8. Remove the pot from the heat and add the dill.
  9. Allow to cool for 10 minutes.
  10. With a blender or handheld blender, blend the soup until smooth and velvety.
  11. Adjust salt and pepper to taste.

 

 

Simply Pho Soup

 

Do you have certain food cravings that are stronger then others and just hit you out of nowhere? I have that for Asian food. Especially for Asian soups. It doesn’t hit often but when it does, I have to have it now!

It used to be that I reached for the phone and ordered from our favourite Chinese or Vietnamese take out restaurant but since we moved further out west, I can no longer reach out to these places for help to quench my cravings: they don’t deliver this far out and if we did venture out ourselves to pick it up, well, let’s just say that by the time we got back home and started eating, the craving would have certainly passed!

So I did what any other motivated foodie would do, I learned how to make some of my favourite Asian dishes and on top of that list was Pho (pronounced fa). Pho is a bowl of noodle soup, generally thin rice noodles, in a rich aromatic broth, topped with bean sprouts, lime, Thai basil, cilantro and your choice of vegetable mix, tofu or meat. You can add spicy chilli sauce, hoisin sauce or tamari sauce to finish off the dish… It’s simple yet absolutely delicious and soul satisfying!

The beauty of making such a simple dish is that it can be adapted to suit the cravings of that moment or, what’s in your fridge. Unless I set out to make a traditional dish for a specific reason, I never let the constraints of what my food should be like, define what it actually turns out to be. You get me? So I make my Pho to suit my craving for that day and add ingredients that you probably wouldn’t find in a traditional Pho, like the one I made for dinner the other night, with caramelized onions and mushrooms.

What I also love about this soup is how easily it can be put together. The broth is what requires the most time but since I didn’t have much time the other night, and like I said, I don’t let tradition dictate the outcome, I made a miso base broth and it was glorious. Miso is a paste that comes from fermented soybeans. It brings an amazing umami flavour to any dish and the health benefits are endless (it provides probiotics, helps improve digestion, levels out blood pressure, provides copper, vitamin K, manganese…)

When combining caramelized onions and mushrooms with rice noodles simmering in a miso broth and top it with fresh basil, bean sprouts and a squirt of lime, trust me you’re in for one deliciously filling meal! Even my toddler loved it. I put a little less broth in his bowl and cut up the noodles. Let’s just say he had a great time eating it and mommy had a not so great time cleaning everything up!

This soup is also a great meal for entertaining a group of friends. I make a large batch of the broth and let the noodles sit in it in the center of the table. I spread a few different toppings on the table: cubed tofu, edamames, mixed vegetables, caramelized onions, sautéed mushrooms, basil, cilantro, lime wedges, bean sprouts, spicy chilli sauce, hoisin and tamari sauce. That way, everyone can create his or her own soup and since it’s all gluten free, it will suit everyone’s dietary restrictions.

On a side note, I mentioned to you guys the other day that I started reading the book “May cause Miracles” by the amazingly talented Gabrielle Bernstein. Well I just started reading chapter 3 and it’s all about body image. Up until now, I was very comfortable with the assigned exercises. I can even say that I did them wilfully and with ease. I can’t say the same now… This chapter is really hitting home for me and I’m struggling. I want to share this experience with you guys, as I believe it can be of help to others, but I understand some of you may only want my recipes (which is totally cool!) so I’ll be creating a separate page on my blog. My new page will be up tomorrow so you can start reading about my journey…

 

Simply Pho
Prep time:
Cook time:
Total time:
Serves: 4 portions
This soup is easy to put together and can easily be adapted to suit your cravings of the moment. Just let your imagination leas the way.
Ingredients
  • 6 Cups of water
  • 6 Tbs miso paste (I use red miso paste but white works well also)
  • 1/2 package of vermicelli rice noodles (about 200 grams)
  • 1 tsp coconut oil
  • 1 medium red onion
  • 2 Cups mushrooms, sliced
  • 1/2 lime
  • Optional toppings: bean sprouts, basil, cilantro
Instructions
  1. In a sauce pan, melt the coconut oil on medium high heat.
  2. Add the onions and cook for 3 minutes.
  3. Add the mushrooms and cook another 5 minutes.
  4. Set aside.
  5. In a large pot, bring the water to a boil.
  6. Add the miso paste and whisk.
  7. Add the vermicelli rice noodles and allow to cook for 3-5 minutes.
  8. Juice the lime into the broth.
  9. Separate the broth and noodles between 4 bowls and top with onions and mushrooms.
  10. Top with your favourite toppings and enjoy.

 

P.S. As you guys may have noticed, some adds have been added to my blog and you will now find some affiliated links. I now participate in the Amazon Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon and affiliated sites. Please rest assured that the products I link to, are all products I personally use and love.

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Soul satisfying cornbread

 

I love cornbread. I actually love all things soul food, many of which are already vegan or can be made vegan: collard greens, grits, black eye peas, sweet potato pie… The first time I made cornbread was years ago, when I was having friends over on a Sunday afternoon to watch some football. I was obviously making chili and I wanted something to serve it with, something hearty enough that could be dunked into the chili. I searched online for a recipe that would inspire me and found cornbread. Chive cornbread to be exact.

I’ll be honest, that first try at cornbread was not good at all. Actually, it was pretty bad. My friends ate it, bless their hearts, they are good friends, but I knew I could do much better. It wasn’t until almost a year later that I tried my hand at cornbread again.

Again, having friends over, this time, my husband’s friends. I was cooking a full on soul food meal with collards greens, mac n’ cheeze, peach cobbler…the works! Cornbread included. But this time, I did a few recipe trials beforehand… And I found what the problem: it was way too sweet and way overcooked! I tweaked the recipe I had originally found and it ended up exactly how I wanted it: moist, a little sweet, soft but hearty enough to be dunked in whatever it was served with!

This is that recipe. The good one…


I’ve made it a bunch of times since then, serving it with soup, alongside a big bowl of salad or even for breakfast with strawberry jam and even apricot jam when I’m feeling fancy. I promise this bread won’t disappoint. And this recipe is gluten free, as I wanted to share some with my mom.

The main ingredient in cornbread is cornmeal. Personally, I like my cornbread with some texture. A bit gritty. I don’t like it to be as smooth as say, a slice of white bread. So I choose coarser cornmeal or as some brands advertise, medium coarse. If you google “how to make cornbread” you’ll see there is quite a debate on the best way to make it, if you should add sugar vs no sugar in the bread, what type of cornmeal to use, if flour should or should not be used… To me, this recipe is the type of cornbread I like and I hope you like it as well. It’s got a little sugar for sweetness and a little flour for smoothness.

And that goes for more then just cornbread. It goes for everything you do in your life and every decision you take. No matter what others say the recipe for the perfect “cornbread” is or should be, remember to follow your own palate, follow your own inner voice, just follow you…

Hope you guys enjoy this recipe. Leave me a comment and let me know what you enjoy cornbread with!

xx

Soul satisfying cornbread
Prep time:
Cook time:
Total time:
Serves: 10 portions
This cornbread is moist and chewy but dense enough to be dunked in soup or chili.
Ingredients
  • 1/4 Cup + 1 Tbs vegan butter (I use Earth Balance)
  • 1 1/4 Cup milk alternative (I use Ripple pea mylk)
  • 1 1/2 Cup cornmeal
  • 1 Cup gluten free all purpose flour (I use Bob’s Red Mill)
  • 1/4 Cup raw sugar
  • 1 1/2 Tbs baking powder
  • 1/2 tsp salt
Instructions
  1. Preheat the oven at 400 degrees.
  2. Melt the 1/4 cup of butter in the microwave.
  3. Add all the dry ingredients in a mixing bowl. Whisk to combine
  4. Add the melted butter and the mylk. Stir with a wooden spoon to combine.
  5. In an iron skillet or heavy bottom skillet that is oven safe, melt the remaining 1 Tbs of butter on the stove top on high heat.
  6. Once the butter is melted, spread around to coat all the skillet and pour the cornbread mixture.
  7. Bake in the oven for 20 mins or until a toothpick is inserted and comes out clean.
  8. Let rest for at least 10 mins before serving.

 

 

Blueberry & Zucchini oatmeal bread

 

 

This is what happens when I stand in front of my fridge in the evening, looking for inspiration for my next recipe, and I see a beautiful zucchini just chilling there, all alone, somewhere between the romaine lettuce heads and a bag of carrots. It must have slipped my radar when I made my Indian inspired stir-fry the either night. But now, it’s staring back at me and I know I want to cook something with it, but I can’t figure out what exactly. I didn’t have enough to make zoodles for everyone, and it would have been pretty selfish of me to make zoodles just for myself. I could have chopped it and add it to a salad as is, but I wanted to do something with it. Since my fridge had provided me with limited inspiration, I looked into the freezer and saw a bag of frozen organic wild blueberries. Yup. There was the last little bit of inspiration I needed. I was going to make a blueberry & zucchini bread for breakfast the next morning!

Excellent idea I thought!

And an excellent breakfast it turned out to be. The loaf was gone in no time. I didn’t even have time to take out the coconut yogurt or the stewed apples I intended to serve it with. My toddler was begging for more while his mouth was still full and my husband was slicing pieces as he was eating them. Now that’s a winner in my book! Luckily, I was able to steal a piece (a large piece I must admit) for myself and I enjoyed every last bite with a hot cup of coffee.

This loaf has all you need to start your day off right: it’s got fruits, it’s got vegetables, it’s got whole grains and it’s got protein and some wholesome tasty fat. Pretty much all the good food groups are represented here. And did I mention it’s super moist and decadent tasting. You almost feel naughty eating it but you don’t because the ingredients are so good for you!

One of the ingredients I almost always add to a breakfast loaf is oatmeal. I’ve enjoyed eating oatmeal since I was a little kid. Ok, in all honesty, I didn’t enjoy it at all when I was a kid but nonetheless, I ate it every Tuesdays and Thursdays without fail. And my parents gave it to me for good reasons.

According to Adda Bjarnadottir, MS and Hrefna Palsdottir, MS over at healtline.com, oats are a very good source of fiber, especially beta-glucan (which provides us with digestive benefits), and are high in vitamins, minerals and antioxidants. Half a cup (78 grams) of dry oats contains:

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RDI
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

Oats are also the only source of a unique group of antioxidants called avenanthramides, believed to have protective effects against heart disease.

So yes, oats are a good thing to add to your diet. Even when I’m having a lower carb day, I include oatmeal either in my breakfast or as a snack. It provides me with sustained energy and leaves me feeling satiated, which is not something I can say about fruits which give me an immediate energy rush upon eating but then leave me hungry and lethargic shortly after. So to make sure I have good energy throughout my morning, I mix my fruits with my oatmeal: winner combination!

I hope you enjoy this loaf as much as my family did. Leave me a comment and let me know  if you ate it as is or if you enjoyed it topped with some whipped coconut cream or some home made jam.

Blueberry & Zucchini oatmeal bread
Prep time:
Cook time:
Total time:
Serves: 8 portions
This breakfast loaf is perfect to make the night before and keeps well at room temperature overnight. It makes for easy mornings, which we could all use a little more of. I made this recipe gluten free using Bob’s Red Mill GF flour mix but I’ve also made this bread with whole wheat flour and it turned out amazing. Also this bread is not very sweet. I didn’t feel the need to add too much agave nectar as the blueberries add natural sweetness.
Ingredients
  • 1 Tbs ground chia seeds
  • 3 Tbs water
  • 1/2 Cup agave nectar
  • 1/3 Cup coconut oil + 1 tsp for greasing
  • 2 tsp vanilla extract
  • 1 1/2 Cup gluten free flour mix (I use Bob’s Red Mill)
  • 1/2 Cup rolled oats (I used Quaker GF rolled oats _ not instant oats)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 1/2 Cup zucchini, shredded (do not wring out)
  • 1 Cup frozen bluberries
Instructions
  1. Preheat the oven to 350 degrees.
  2. Grease a loaf pan with the teaspoon of coconut oil.
  3. In a small bowl, combine the ground chia seeds and the water. Set aside for at least 5 mins.
  4. In the meantime, in a microwave safe bowl, melt the 1/3 Cup of coconut oil.
  5. Add the agave nectar to the melted coconut oil and mix well with a small whisk.
  6. Add the vanilla extract and set aside.
  7. In a larger mixing bowl, combine the flour, oats, baking powder, baking soda and salt.
  8. Add the chia egg to the coconut oil mixture and stir to combine.
  9. Add the wet ingredients to the dry ones and stir to combine.
  10. Add the zucchini and the blueberries.
  11. Gently stir to mix everything together.
  12. Pour into the greased loaf pan and bake for 50 to 60 minutes. Mine was done in 60 minutes but I’ve bake it at my parent’s house and it was done in 50 minutes. So check after 50 minutes and add time accordingly.

 

Mango & peach oatmeal bake

 

I’ve probably mentioned this to you before, at least once or twice, actually, come to think of it, I think I wrote an entire post on breakfast, but yes, food is what gets me up in the morning. And I don’t just mean it’s what gets me going. I literally mean, it’s what gets me out of bed…that, and a beautifully impatient 14 month old.

More often then not, I go to bed at night thinking about what I’m going to eat the next morning. And then I get all excited at the idea of having breakfast…as I’m getting ready for sleep!

This oatmeal bake is one of those breakfasts that I particularly can’t wait to eat. It’s creamy, rich, dense and oh so satisfying. And since it’s pretty easy to put together, it’s something you’ll get excited about too. And it’s very versatile… I chose mangos and peaches for this recipe because that’s what I had in my freezer (I pretty much always have mangos in my freezer and I’ll explain why in just a little bit…). But I’ve done it with blueberries and strawberries, pineapples and bananas… The combinations are deliciously endless! It’s only sweetened with just a little maple syrup as I like the natural sweetness of the fruits to shine through.

Now back to mangoes… One of the reasons I always have mangoes handy, other then for their obvious amazing taste and texture, is for their nutrition content. Mangoes are vitamin and mineral bombs and provide major health benefits including lowering blood sugar levels, boost brain and bone health, alleviate anemia and increase immunity, just to name a few.

Alleviating anemia is a very important factor for me, as it is for many people.  According to the World Health Organization:

  • 2 billion people are affected by anemia worldwide and 293 million of those affected are preschool age children;
  • 56 million pregnant women are anemic (41.8% prevalence globally);
  • 468 million non-pregnant women are anemic (30.2% prevalence globally)

Those numbers are scary, especially if you consider that iron deficiency (leading cause of anemia) is the most common nutritional deficit in the world.

Like many women, I suffered from anemia for years. I was told it was due to my vegetarian/vegan diet. I was continuously encouraged to eat red meat and calf liver to bring my iron levels back up… little did these people know about the power of plants!

Mangoes are just one of the plant foods that contain iron. If you think you have low iron levels (you can read on the signs and symptoms of low iron levels here), I would strongly suggest you get blood tests done and your results reviewed by a trusted and competent specialist.

Some other great plant foods that contain iron are:

  • spirulina (love this stuff!)
  • spinach, kale and swiss chard
  • dark chocolate
  • lentils
  • chickpeas and black beans
  • pumpkin, flax and hemp seeds

One important thing I learned when researching high iron plant foods, is that adding vitamin C when eating iron rich foods actually facilitates the absorption of the iron by the body. Hence, the peaches in my oatmeal bake. The vitamin C in peaches compliments the iron in the mangoes… Mind you, mangoes do hold quite a good amount of vitamin C on their own, but a little more, especially this tasty, doesn’t hurt!

I hope you guys enjoy this breakfast and leave a comment to let me know if you’ve ever suffered from anemia and what foods you include in your daily diet.

xx

This recipe was inspired by the amazing oatmeal bake from Cookie & Kate!

Mango & peach baked oatmeal
Prep time:
Cook time:
Total time:
Serves: 6 portions
This oatmeal bake takes no time at all to put together and while it cooks, you have time to get yourself or your kids, or both, ready for the day. Enjoy with a steaming cup of coffee or tea and top with some vegan yogurt or additional maple syrup, if you wake up with a sweet tooth!
Ingredients
  • 2 Cups rolled oats, (I use Quaker GF large rolled oats)
  • 1/4 tsp ground ginger
  • 1 1/2 tsp baking powder
  • 1/2 tsp fine Himalayan pink salt
  • 2 Cups pea mylk (I use pea mylk for its high protein content but any mylk will do)
  • 1/3 cup maple syrup
  • 2 Tbs chia seeds
  • 6 Tbs water
  • 2 Tbs coconut oil
  • 1 Tbs vanilla extract
  • 2 Cups frozen mangoes
  • 1 Cup frozen peaches
Instructions
  1. Preheat the oven to 375 degrees.
  2. Grease a 9-inch square baking dish.
  3. Pour the frozen fruits in the dish and set aside.
  4. In a small bowl, combine the chia seeds and water. Stir and allow to rest for at least 5 minutes.
  5. In a mixing bowl, combine the oats, ginger, baking powder and salt. Stir to combine.
  6. In another mixing bowl, combine the mylk, maple syrup, coconut oil, vanilla and chia mixture. Whisk until blended.
  7. Mix the wet ingredients with the dry ingredients and stir to combine.
  8. Cover the frozen fruits with the oatmeal mixture and wiggle the dish a little.
  9. Bake for 45 minutes, until the top is golden brown.
  10. Remove from the oven and allow to cool for a 10 minutes.

 

 

Biryani cauliflower rice stuffed acorn squash

 

Good morning friends,

The title of this post is a bit long but I wanted to fit as much description as possible in it because I want you guys to get excited about this recipe just from the title. And trust me, you won’t be disappointed. This recipe is just delicious spicy goodness in an acorn squash bowl.

I’ve been getting a lot of comments recently from friends that follow a low-carb or lower carb diet that shy away from plant based recipes because they either find them too high in carbs or they feel they are limited to eating only salads. Although I do agree that a lot of plant based recipes are heavier in carbs from all the beans, root vegetables or fruits, there are so many delicious ways to make a low carb plant based meal that isn’t only salad and that doesn’t rely on processed protein sources, which seems to be another area of concern that I’ll address in another post.

Now I’m not going to debate the pros and cons of high carb vs low carb diets. In one of my previous posts, I stressed the importance of eating a diet with a macro split that works best for YOU. Not what mainstream “experts” or “diet gurus” are saying or pushing onto the public, but what your own body is saying, what feels good for you. Personally (and I’m only sharing this with you guys here because I get asked this question a lot and not because I think this is how you should eat also), I eat a moderate-high carb, moderate protein, lower fat diet. What does that mean exactly? Well it means that I eat 50% carbs, 30% protein and 20% fat. Now for some, this is either too little or too much carbs, too much or too little protein or too much or too little fat. But again, this is what works for me.

And trust me when I say, I’ve tested all spectrum of diets. From pure ketogenic diet (up to 70% fat, 25% protein and 5% carbs) all the way to text book high carb/low fat (80% carbs, 15% protein, 5% fat) and lingering a bit in the high protein world (50% protein, 30% carbs, 20% fat), I can assure you that my current macro split is what works best for my body. But these are just numbers and I’ve learned with time that numbers are just that: numbers, and our approach to our food intake and our overall diet needs to be flexible to meet our body’s needs. For example, on weekends, I tend to eat more carbs because I’m outdoors playing with my 14 month old and my dog, I’m running errands and carrying very heavy grocery bags, I go to the gym or do an intense Ashtanga yoga class or go hiking with my husband… I’m a lot more active then during the week where I’m mostly sitting at a desk working or standing in my kitchen cooking. So I adapt what I eat because my body needs more energy.

On weekdays, I usually don’t eat that much carbs at night, simply because I don’t feel good going to bed on a full stomach and not only do I go to bed early (around 10pm) but again, I tend to be less active on weeknights. I’m not saying I eat low carb at night, I’m saying I eat lower carb. A perfect example of a weeknight dinner would be the following plate divided in three parts: 1/3 mixed green salad with raw hemp hearts with a drizzle of olive oil and apple cider vinegar, 1/3 oven roasted sweet potatoes and 1/3 vegetable and bean curry. If it was the weekend, the plate would be half potatoes, half curry and the raw mixed salad would be in a bowl on the side!

So this recipe is perfect for my weeknight dinners. And it’s gluten free. If however, you enjoy eating more carbs at night and that is how your own body thrives, then please, adjust this recipe and add rice instead of the cauliflower rice. The recipe will still be gluten free, as most rice brands are gluten free, and you’ll eat within your own macros.

It also makes great leftovers for lunch as the Biryani spices develop even more flavour overnight. In my family, spicy Indian food is always a huge hit so I make sure that I prepare plenty to have for lunch the next day, or if you’re like my husband, for breakfast!

I hope you guys enjoy this recipe. Leave me a comment and let me know what kind of dinners you like to have and what macro split works best for you.

xx

 

Biryani cauliflower rice stuffed acorn squash
Prep time:
Cook time:
Total time:
Serves: 8 portions
This Indian Biryani cauliflower rice is spicy and perfect for a lower carb dinner. The acorn squash is not only a pretty bowl but adds just the right amount of creaminess to the dish. Don’t be intimidated by the long list of steps. It does take a bit of time but it is totally worth it!
Ingredients
  • 2 acorn squash, washed and cut in half
  • 4 Tbs olive oil, divided
  • 1 large onion, diced
  • 3 garlic gloves, minced
  • 2 Cups porcini mushrooms, diced
  • 1 medium zucchini, diced
  • 1 cauliflower head, cut into large chunks
  • 2-4 Tbs Biryani masala powder mix (depending on how spicy you like it)
  • Salt and pepper to taste
Instructions
  1. Preheat the oven at 375°.
  2. With a spoon, remove the seeds from the squash and keep for a later use.
  3. In a sheet pan, place the acorn squash halves and drizzle with 2 Tbs of olive oil, salt and pepper.
  4. Place in the oven and cook for 35 minutes.
  5. While the squash in cooking, prepare the Biryani cauliflower rice.
  6. In a food processor with an S blade, pulse the cauliflower chunks until you get a rice like consistency. This may take 2-3 times, scraping the bottom of the processor with a spatula to get all the cauliflower chunks. Set aside.
  7. In pan, heat 1 Tbs of olive oil over medium high heat.
  8. Add the garlic and onion and stir. Cook for 3 minutes.
  9. Add the mushrooms and cook for another 3 minutes.
  10. Add the zucchini and cook for another 5 minutes, stirring frequently to prevent the vegetables from burning.
  11. Remove the pan from heat and pour the vegetables into a mixing bowl. Set aside.
  12. Bring the pan back on the heat and add the remaining 1 Tbs of olive oil.
  13. Add the cauliflower rice and stir. Cook for 5 minutes.
  14. Add the vegetables back into the pan with the cauliflower rice and add the Biryani masala powder mix.
  15. Salt and pepper to taste and remove from heat.
  16. When the 35 minutes is up, remove the squash from the oven.
  17. With a large spoon, very carefully scoop some of the squash meat out to create a nice hallow bowl.
  18. Add the squash meat to the cauliflower rice and stir.
  19. Add the cauliflower rice into the acorn squash bowl and out back in the oven.
  20. Set the oven on broil and cook for 5 minutes, watching over carefully so the squash or cauliflower doesn’t burn.
  21. Remove from oven and let cool for 5 minutes.

 

French lentil Cakes

 

Happy Monday friends,

Ah les lentilles françaises, un vrai délice! If you’re French is a bit rusty, that means: Ah French lentils, how delicious!

French lentils, sometimes called Puy lentils (from the Puy region in France where they are cultivated) are often my go-to bean when I need to make a soup, a salad or in this case, a patty cake. One of the reason is that those little gems are slightly smaller in size then their cousins the brown and green lentils and they also hold their shape much better. The taste is also slightly different. The French lentils tend to taste earthier, in contrast to the brown and green lentils that I find taste a bit more…peppery.

I also choose lentils over other beans, generally speaking, because of their nutritional makeup. These little guys are serious power houses. According to a great article written by Dr.Axe, lentils have been found to lower bad cholesterol and prevent heart disease, improve digestive health, help alkalize the body and regulate the pH level, help manage blood sugar levels, are high in protein and improve immunity. Not bad for such a little pod!

The nutritional data of one cup of cooked French lentils breaks down like this:

  • 230 calories
  • 18 grams protein
  • 15 grams of fiber
  • 3.5 grams sugar
  • less than 1 gram fat
  • 358 milligrams folate (90 percent DV)
  • 1 milligram manganese (49 percent DV)
  • 6.6 milligrams iron (37 percent DV)
  • 356 milligrams phosphorus (36 percent DV)
  • 0.5 milligrams copper (25 percent DV)
  • 0.5 milligrams thiamine (22 percent DV)
  • 731 milligrams potassium (21 percent DV)
  • 71 milligrams magnesium (18 percent DV)
  • 0.4 milligrams vitamin B6 (18 percent DV)
  • 2.5 milligrams zinc (17 percent DV)
  • 1.3 milligrams vitamin B5/pantothenic acid (13 percent DV)

I told you it was good stuff!

Fiber and protein are the two big winners for me here (along with folate, manganese, iron…but let’s stick to the basics).

When eating a plant based diet and living a very active lifestyle, you want to make sure your body is getting enough protein. The average recommended intake is 42 grams of protein, give or take a little depending on your lifestyle. So lentils here are a no brainer, providing 43% of your daily protein intake in just one cup! But fiber plays just as vital a role and is not nearly as talked about as protein. Sadly, very few people here in North America still meet their minimum daily fiber requirement.

According to Michael Greger, M.D. FACLM over at NutritionFacts.org, “less than 3% of Americans get even the recommended minimum adequate intake of fiber. On average, we get only about 15 grams a day. The minimum daily requirement is 31.5 [grams], so we get less than half the minimum. Men are particularly deficient. If we break down intake by age and gender, after studying the diets of 12,761 Americans, the percent of men between ages 14 and 50 getting the minimum adequate intake is zero.”

“This deficit is stunning in that dietary fiber has been protectively associated in population studies with the risk of diabetes, metabolic syndrome, cardiovascular disease, obesity, and various cancers as well high cholesterol, blood pressure, and blood sugars. Therefore, it is not surprising that fiber is listed as a nutrient of concern reported by the Dietary Guidelines Advisory Committee.”

 

This is not good news my friends! But with just one cup of cooked lentils, you reach half your daily fiber intake goal. Add a pear, a banana and a nice oat muffin and you’ve easily met your total daily goal. Heck, you could even combine all of those in one meal. And you’ll feel so much better when you do!

This recipe for French lentil cakes easily allows you to meet your total daily fiber intake. I don’t normally calculate nutrition information for my recipes because I believe you should eat intuitively (promise I will write a post on that very soon) but I did calculate the fiber content per serving of this recipe and it adds up to 34 grams of fiber ( I used this calculator).

I hope you and your family enjoy these power house French lentil cakes. Leave me a comment and let me know how you make sure you have enough fiber in your diet.

xx

French lentil Cakes
Prep time:
Cook time:
Total time:
Serves: 6 portions
These lentil cakes are easy to make, gluten-free and very versatile. You can eat them as is, served with a side salad or in a bun, sandwiched between some lettuce leafs, pickles, tomatoes and avocado slices! They also freeze well for up to three months.
Ingredients
  • 2 Cups cooked French lentils, canned
  • 1 Cup sweet potato, peeled and cubed
  • 2 carrots, peeled and cubed
  • 2 Cups parsnips, peeled and cubed
  • 1 large onion, diced
  • 2 garlic cloves, minced
  • 4 tsp olive oil – divided
  • 1 tsp Italian herb mix
  • 1 tsp roasted garlic, ground
  • 1/4 Cup fresh parsley
  • 1/2 Cup brown rice flour
  • Salt and pepper to taste
Instructions
  1. Add your root vegetables to a steamer basket and set over a pot of water. Make sure you’ve peeled and cut your root vegetables about the same size so they’ll steam in the same time.
  2. Bring the water to a boil and allow the vegetables to cook for 10 minutes or until fork tender.
  3. In the meantime, in a pan, heat 2 tsp of olive oil over medium high heat.
  4. Add the onion and the garlic and cook for 3 minutes.
  5. Add the Italian herb mix and stir.
  6. Remove from heat and add to a mixing bowl.
  7. Add the French lentils and the root vegetables once cooked.
  8. With a potato masher, mash the mixture until you reach a thick but smooth consistency.
  9. Add the brown rice flour, salt and pepper. Mix well.
  10. The mixture will get thick.
  11. Add the parsley.
  12. If you have a few extra minutes to spare, put in the fridge to set for 10-15 minutes. The cakes will be easier to form.
  13. Spray a plate with some oil.
  14. With an ice cream scoop, scoop out portions of the mixture and flatten with a spatula on the plate.
  15. Heat the remaining olive oil in a pan over medium high heat.
  16. Place the patty cakes in the pan and cook 3 minutes on each side until lightly brown.