Creamy Sweet Potato Risotto | plant-based recipe

 

UPDATED: February 25, 2018

On my first ever Instagram post, a couple of weeks ago, I shared this picture of my creamy sweet potato risotto. In the caption, I mentioned that my blog would be up and running soon… Well “soon” took a little (a lot!) longer then expected. I am no techy by any stretch of the imagination and yet I was animate about setting this up, all on my own.

So after many failed attempts, a multitude of pages magically disappearing or mistakenly deleted and quite a few melt downs, I think I’ve succeeded…or at least I’m here, blogging, sharing with you guys a recipe I absolutely love. So in advance, and before we get to the recipe, I’d like to apologize if my site isn’t “perfect”. I’m still working on it. But my desire to start sharing all this deliciousness with you guys was stronger then my need for “blog perfection” so I hope my food will make up for my lack of technical talent!

So onto my recipe…

This creamy sweet potato risotto was inspired by an amazing meal I had at the Montreal’s Children Hospital Foundation Gala last June (you can read about it on my first Instagram post). The risotto I had that night was a squash risotto. It was perfectly creamy, luscious and oh so satisfying.

So the following week, I knew I had to make my own version of that risotto. I didn’t want to use squash because I wanted to make this recipe my own. Although butternut squash was a very tempting ingredient, I decided to make my key ingredient sweet potatoes.

I chose sweet potatoes for their earthy and creamy taste and texture. Sweet potatoes are also nutrition power houses. I remember in my hardcore fitness training days, sweet potatoes were on the menu every. single. day. And for good reason. When you train at that level, you need all the nutrients food can bring you.

According to the knowledgeable folks over at Organic Facts, sweet potatoes, or yams, are loaded with healthy vitamins, fiber, minerals, and proteins. The health benefits of sweet potatoes include their ability to help lose weight [hence being on most every fitness competitors menu], boost immunity, aid in digestion, treat asthma and bronchitis, control diabetes and help treat certain cancers. Sweet potatoes also help in treating arthritis and stomach ulcers.

Not bad for an orange little tuber.

I love using using sweet potatoes for another reason: my husband doesn’t like them… Well he likes them if they are cut into fries and come from this Irish pub not far from where we live! Loll. On the other hand, my 1 year old son Adriano and I, love them! Needless to say, I need to find sneaky ways to include sweet potatoes so my son and I can enjoy them without my husband minding so much. And a risotto is the perfect place to “hide” them as it a dish my Italian husband is quite found of. Winner!

 

The trick to this risotto, and to any risotto for that matter, is the gentle stirring. Stir, stir, stir…

Slowly, lovingly, gently, stir in small quantities of hot liquid into the rice. As the rice absorbs the hot liquid, the constant stirring releases all that starchy goodness that gives risotto its creamy identity. And from there, you can build layers of textures and tastes.

That’s where the addition of the creamy sweet potato comes in. To enhance the texture and creaminess of the risotto. And once all that texture has developed, I like to add an acidic component to my risotto, like the lime juice in this recipe. This brightens the taste of the dish and cuts through all that creaminess.

Trust me, you won’t miss any of the traditional ingredients found in risotto. And you won’t feel so heavy after your meal.

So without any further a do, here’s the recipe. I hope you guys enjoy it as much as my family and I did. And please, let me know what you think!

xx

Creamy Sweet Potato Risotto
Author: Elle
Prep time:
Cook time:
Total time:
Serves: 4
Creamy Sweet Potato Recipe
Ingredients
  • 1 tbsp olive oil
  • ½ cup sweet onion, diced
  • 3 garlic cloves, minced
  • ¼ tsp nutmeg
  • ¼ tsp roasted ground ginger
  • 1 cup Arborio rice (arborio rice is naturally gluten free)
  • 3 cups vegetable stock, heated (I used homemade broth to make sure it’s gluten free. If using store bought, make sure you buy GF)
  • 2/3 cup sweet potato, pureed or mashed
  • 1 tbsp fresh lime juice
  • Fresh dill, to serve
  • Salt and pepper, to taste
Instructions
  1. In a large saucepan, heat the olive oil on medium heat.
  2. Add the diced onions, minced garlic, nutmeg and roasted ground ginger.
  3. Stir the onions and garlic with the spices for 2 minutes or until onions are translucent. Make sure the garlic doesn’t turn brown as it’ll give a bitter taste to your risotto.
  4. Add the arborio rice to the pan and coat the rice with the spice mixture.
  5. Add 1/4 cup of the warm vegetable stock to the rice and stir until all the liquid is absorbed.
  6. Repeat, 1/4 cup at a time, until all the vegetable stock is absorbed by the rice.
  7. Add the sweet potato and continue stirring.
  8. Turn off the heat and add the fresh lime juice.
  9. Add salt and pepper to taste and garnish with some fresh dill.

 

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vegan sweet potato creamy risotto

 

 

Luscious mushroom risotto | Vegan recipe

luscious mushroom risotto

 

Mushroom risotto will forever hold a dear place in my heart. Not only has it always been one of my favorite dishes, but it was also a star dish at my wedding. The hotel venue we chose for our reception actually has a designated chef who’s sole responsibility is to make heavenly delicious mushroom risotto. During our wedding, the DJ stopped the music and invited everyone to take a seat at their table when the risotto was served, so it could be eaten right away. A bit intense, I know. But that’s how seriously they take their risotto. It also goes to show just how seriously I take risotto, considering I went along with it.

I also thought the timing was pretty good since Valentine’s Day is tomorrow. And what could me more romantic then sharing a warm dish of creamy, rich, decadent risotto.

That being said, I have to say I have mixed emotions about Valentine’s Day. I like it and dislike it, for the exact same reasons.

I like the idea of having a single day dedicated to love and happiness. A day that brings us out of our routine and invites us to take a moment and remind the people in our lives that we love and care for them and that they are important to us.

I never though Valentine’s day was just for lovers/spouses/partners. I feel it’s a celebration of love for everyone in our lives: parents/friends/mentors… People that we share our lives with and who influence us in a positive way.

I also genuinely dislike Valentine’s Day because you have to show love on that one day. That one special day that is so commercialized and over advertised, making you feel like you need  to do something special, and mostly extravagant, for that one person in your life. You can’t walk into any store right now and not be bombarded by expensive gift ideas, overpriced flowers, cards, chocolates… That, I don’t like.

Ok, rant over, back to my risotto.

 

creamy mushroom risotto loaded with mushrooms and flavour

 

Since I’ve never been a fan of going out for dinner on Valentine’s Day, I always try to make dinner a little extravagant. Jazz it up a little. Make it a little fancier without necessarily going overboard and leaving us with mounts of dishes to do afterwards.

Risotto fits that bill perfectly as it is rather simple to make and it only takes one dish. Or one pan to be exact.

Mushroom risotto also being such a beautiful reminder of our wedding, I felt it needed to be replicated this year.

The challenge was making it exclusively plant based while still getting that amazingly creamy mouth feel you get from a traditional risotto, that’s loaded with cream and parmesan cheese.

The secret is in the layers of flavours from the mushrooms. Umami.

From the rich mushroom broth used as the base of the risotto to the chunky pieces of portobello, porcini and white mushrooms sautéed in olive oil and garlic.

If you are pressed for time, you can buy already made mushroom broth in cube, powder form or even liquid form. But if you have a little extra time, I strongly suggest making your own mushroom broth. It’s easy and adds so much flavour to a dish.

My mushroom broth is a variation of Chef Michael White’s recipe over at Food & Wine. It is rich and flavourful and perfect for drinking on it’s own or in a recipe like this. The only differences are the addition of 2 more gloves of garlic (for 6 total gloves) and a 2 inch piece of ginger. I just love the added zing and brightness, ginger brings to the broth.

I also add a secret ingredient to my risotto. An ingredient that is not Italian at all. So this will be our little secret.

I add miso paste. Red miso paste. It gives this risotto so much flavour and an added boost of good for you nutrients.

Miso seems to bring out the umami even more in the mushrooms. I dissolve the miso paste in the mushroom broth before adding it to the rice. Amazing.

I promise, this mushroom risotto recipe won’t have you miss the heavy cream or the parmesan cheese.

If my Italian husband and his mom, gave it their seal of approval, I’m confident your family will enjoy it too.

The second key to a great risotto, after the stellar ingredients, is the cooking method. Risotto requires patience.

The liquid to rice ratio is anywhere between 1:3 to 1:4. I tend more towards the 1:4, because I find it gives a much creamier and smooth texture. So for each cup of arborio rice, I’ll add 4 cups of broth. You can also replace some of the broth with white wine. I choose not to because I feed this risotto to my toddler. But if you want to make this recipe for grown-ups only, you can easily replace 1/2 cup of broth with 1/2 cup of white wine.

When it comes time to cook my rice, I separate my broth in 4 parts, pouring only 1 cup at a time, stirring gently, waiting for all the broth to be absorbed before I add any more liquid.

I guess that’s why I consider this the perfect Valentine’s Day dish: it takes love, and time, and patience to make.

Leave me a comment and let me know how you guys have enjoyed this risotto.

xx

Luscious mushroom risotto
Prep time:
Cook time:
Total time:
Serves: 4 portions
This mushroom risotto is rich and creamy while offering you all the goodness of a plant based meal.
Ingredients
  • 4 Cups sliced mixed mushrooms (I used portobello, porcini and white mushrooms)
  • 1 Tbs. olive oil
  • 1 spanish onion, diced
  • 2 Tbs. vegan butter (I use Earth Balance)
  • 2 Tbs. olive oil
  • 1 Cup arborio rice
  • 4 Cups mushroom broth
  • 1 Tbs. red miso paste
  • 1 tsp. fresh rosemary
  • Freshly cracker black pepper
Instructions
  1. Add the olive oil to a deep pan set over medium high heat.
  2. Add the mushrooms and sautée for 5 minutes.
  3. Remove the mushrooms from the pan, add a dash of salt and return the pan to the heat.
  4. Reduce to medium heat.
  5. Add the vegan butter and olive oil.
  6. Add the onion and cook for 3 mins.
  7. Add the miso paste to the broth and stir with a whisk to dissolve the paste.
  8. Add the arborio rice to the pan and stir to evenly coat the rice.
  9. Add 1 cup of broth at a time, stirring frequently until the liquid is completely absorbed before adding more broth.
  10. Risotto is done when the rice is still firm but cooked through and creamy, about 20 minutes.
  11. Stir in the fresh rosemary, mushrooms and black pepper.

 

 

 

 

 

Comfort zone cheezy broccoli soup

creamy and thick broccoli soup loaded with cheesy taste and a mount of grated vegan cheese

 

Comfort food. Just saying those words you start salivating, as your minds drifts off, daydreaming of bowls of creamy pasta, giant chocolate chip cookies straight out of the oven, mounts of mashed potatoes smothered in rich gravy, warm apple crumble topped with ice cream melting on the sides. I’m making you drool aren’t I? Good! For me, comfort food comes in a bowl and requires only a spoon or a big slice a bread for eating. In short, comfort food is just this recipe: a thick, rich, savoury bowl of cheezy broccoli soup.

Often times when we think of comfort food, we think of unhealthy or even dirty food. But my friends, I am here to tell you there is no need for such name calling. Comfort food can be just that, comforting and delicious and oh yes, totally nutritious. It’s all in the way you prepare the food and the ingredients you use. I refuse to feel guilty about the foods I eat or serve my family. Guilt and food just don’t go together in my book. Pleasure and food, do!

Following a plant based diet, I feel like I have an edge over others because my food is wholesome, natural and nourishing from the start. All I need to do really, is combine them in delicious, mouthwatering ways without adding too much of the unnecessary stuff. Like this soup for example, the main ingredients are:

  • potatoes – well hello vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. Oh and potatoes also contain a variety of phytonutrients that have antioxidant activity;
  • carrots – did anybody say beta-carotene and fiber. Carrots are also a good source of antioxidants, are rich in vitamin A, C, K, and B8, as well as pantothenic acid, folate, potassium, iron, copper, and manganese.
  • broccoli – let me see some hands for dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus,  choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper. Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.

Now that’s a pretty good start if you ask me! Add some soaked raw cashews, a little herbs and seasoning, some nutritional yeast for that cheezy flavour and you’ve got yourself a lip smacking, belly loving, soul satisfying meal.

 

 

 

Speaking of comfort, and before we move on to the recipe, let’s get into our little mindful moment of the day…

Mindful moment – your comfort zone

In my last post, I talked about the “accomplishment mindset” and how setting small tasks for you to accomplish everyday builds that positive mindset and sets you up to reach your higher, loftier goals.

Now I want to talk about your comfort zone.

What is a comfort zone? Well, according to the Cambridge English Dictionnary, a comfort zone is a situation in which you feel comfortable and in which your ability and determination are not being tested.

Deep down inside, you know that if you continuously stay within the confines of your comfort zone, you won’t achieve the greater goals you set for yourself. But how to move out of your comfort zone without feeling completely frazzled and overwhelmed only to eventually give up… This is key here.

It comes back down to your task list.

Once you’ve settled nicely into your three first tasks and you’ve maintained their daily application/practice for a set period of time (I generally use a rule of 2 weeks as I find it is a good indicator of my willingness to apply change. You can read this great article here on the 21 day myth), review them and see how you can push them a little further. This could mean to replace a task that has become easy or second nature by a more challenging task or increase the value/duration of a task.

Let me give you an example.

In my previous post I told you my three basic tasks after a life altering event: shower, brush teeth, meditate for 10 minutes. Once I new I was well enough to do those every day, I increased my meditation to 20 minutes and I replaced brushing my teeth (which luckily, became a habit again) with a 30 minute walk.

I can’t tell you the amount of times I did not want to go for a walk. It took every once of willpower out of me and sometimes, I needed to bribe myself. But I did it anyway, even at -30°C or in pouring rain. And that attitude reinforced my “achievement mindset”. Everyday, by choosing to follow through with my list of 3 tasks, I made my “achievement mindset” stronger. And it got stronger because I was willing to comfortably step out of my comfort zone. I say comfortably because I didn’t go for drastic changes. I didn’t say, well ok then, now that I shower everyday, I’m gonna start training for a triathlon! I kept it within a reasonable increment that challenged me but didn’t overwhelm me.

I encourage you to do the same. Once you’ve mastered the daily application of your first three tasks, review them and see how you can comfortably step out of your own comfort zone. And do not give up. There are greater achievements waiting for you…

And now, unto the cheezy brocoli soup recipe

cheesy and comforting vegan broccoli cheese soup with chunks of broccoli and grated vegan cheeseThis recipe calls for soaked cashews. Here are my two tips when it comes to soaked raw nuts:

  1. when I know I’m going to make a recipe that uses them in the evening, I soak the nuts first thing in the morning as I get myself and my toddler ready for the day. Once we’re all ready, I drain the nuts and put them in a container in the fridge. And yes, I do set a timer in order not to forget.
  2. soaked nuts freeze very well. When I buy raw nuts in bulk, I soak half the bag right away, allow them to dry on a sheet pan over paper towel, then pop them in a freezer bag. So when I need them, they are ready to go in no time and can be used straight out of the freezer.

This recipe was inspired by the amazing Stacey over at www.staceyhomemaker.com.

I hope you and your family enjoy this comforting bowl of soup. Don’t forget to leave me a comment at the bottom of the post. And let me know if you are enjoying these little minduflness tips.

xx

Cheezy broccoli soup and your comfort zone
Prep time:
Cook time:
Total time:
Serves: 6-8 portions
This recipe is cheezy, luscious, delicious and nutritious. I used 1/2 Cup of nutritional yeast because we love a big cheezy flavour in our family but you can bring it all the way down to 1/4 Cup. This soup will also thicken up overnight so just add a little water or even some almond milk for a creamier taste, when you reheat it.
Ingredients
  • 1/3 Cup raw cashews
  • 2 Tbs. olive oil
  • 1 red onion
  • 4 medium yellow potatoes
  • 2 medium carrots
  • 2 broccoli heads
  • 2 Cups of water
  • 1 tsp paprika
  • 3 tsp granulated garlic
  • 1/2 Cup nutritional yeast
  • 1 Tbs yellow prepared mustard
  • 1 tsp Dijon mustard
  • 4 Cups water
  • 1 vegetable bouillon cube
  • 2 tsp Himalayan salt
Instructions
  1. Soak cashews in water for about 30 minutes to 1 hour. Drain and set aside.
  2. Peel and thinly slice the onion, potatoes and carrots (it will cut down on your cooking time).
  3. Wash the broccoli and cut into bite size florets.
  4. In a large pot set over medium heat, add the olive oil and the onion. Cook for 3 minutes.
  5. Add the potatoes, carrots and 2 Cups of water. Stir.
  6. Bring to a boil and reduce to medium heat.
  7. Allow to cook covered for at least 15 minutes. In the last 5 minutes of cooking, add the broccoli florets.
  8. When vegetables are done and tender, remove most of the broccoli and set aside.
  9. Remove the pot from heat, add the soaked cashews, paprika, granulated garlic and nutritional yeast and with a hand blender, blend the vegetable and nut mixture.
  10. Once the mixture is blended to creaminess, add the 4 cups of water, vegetable bouillon cube and the two mustards.
  11. Bring the pot back on to low heat and allow to simmer for 15 minutes.
  12. Add the broccoli and salt to taste.
  13. Enjoy.

 

 

Beluga lentil couscous salad

beluga lentil couscous salad

 

I’m sure this won’t come as a surprise to most of you, but I spend a lot of time in grocery stores. Sometimes, multiple times a day (like when a recipe is a total fail and I need to redo it but I’ve run out of ingredients!) Luckily, I truly enjoy the process. But every once in a while, I get bored of shopping at the same few places so I off I go, looking for some new and exciting ingredient to spark my creativity. Last week, while shopping at a bulk food store, I found Beluga Lentils. It was an ah-ha moment. I had never heard of Beluga lentils but their cute little jet-black rounded shape sparked my interest. I also found some spelt couscous and the idea of the Beluga lentil couscous salad was born.

Beluga lentils get their name from their ressemblance to Beluga caviar. According to Merchant Gourmet, these little black gems pack a serious nutritional punch and are loaded with dietary fibre and folates. Unlike green lentils, black lentils such as Beluga possess anthocyanins – the same powerful antioxidant found in dark berries like blueberries and blackberries. These antioxidants are great at preventing damage to cells by free-radicals.

Spelt couscous is also a powerhouse and according to the savy people over at Organic Facts, the health benefits of spelt include its ability to help in regulating the body’s metabolism, aid in the creation of sex hormones, increase circulation, build strong bones, improve the immune system, boost the digestive function, lowering blood sugar, and reducing cholesterol levels in the body.

Now I’m thinking, combining those two powerhouses together and you’ve got yourself some seriously nourishing food.

Because at the end of the day, that’s my goal: to bring you great tasting food that nourish your body so you can thrive both mentally and physically. It is very hard for the mind to function optimally if the body is undernourished but when the body is fed what it craves and needs, the possibilities are limitless.

And that’s where I went to propel you: to your own limitlessness…

And it all starts in your plate.

 

beluga lentil couscous salad with raw vegetables and liquid gold dressing

But before I share this awesome recipe with you guys, I want to follow up with you on what I wrote in my last post: that I would be sharing with you tips and tricks I’ve learned along my journey as a student of yoga, spiritual scriptures and mindfulness practices, for you to implement in your daily life so you can reach your own goals and potential.

Yes, this blog is not only about getting your belly full of delicious food, but also feeding your inner Self.

So the first tip I want to share with you is this: make a list of 3 tasks and do them daily. No exception.

Now why is that so important? Well I’m sure you’ve read about the importance of goal setting and how successful people are all goal-setters. But too often we get tangled up in really big goals and we get frustrated and easily discouraged because we’re not seeing result as quickly as we would like. Goal setting is important but by getting into the habit of accomplishing 3 daily tasks we set for ourselves, we are taking the necessary small steps to reach that bigger goal without getting discouraged.

It also creates what I like to call the “accomplishment mindset” where you get into the habit of succeeding at meeting your own goals, daily. that mindset is so extremely beneficial for your self-esteem and for reaching your bigger goals down the road.

As you are starting out with your list, pick 3 (and yes, no more then 3) tasks that you know you can achieve in a day, everyday. Don’t start off with unrealistic tasks. Start small, and grow from there.

Let me give you a personal example. A few months back, my life came to a halt and I lost one of the most important, influential and beloved person in my life, my father. Everything became overwhelming and I felt stuck. Luckily, I knew how to get myself out of that funk. I took out my journal and wrote down 3 tasks that I would need to accomplish everyday for the next few weeks. Here were my tasks:

  • take a shower
  • brush my teeth
  • meditate/pray for 10 minutes

I know. Very basic. But I knew I couldn’t do more then the basics. However, I always made a point to accomplish all three tasks, everyday. No exceptions. Slowly but surely, the “accomplishment mindset” set in and I was able to move to more evolved tasks. I still implement the 3 tasks rule everyday because it’s what keeps me motivated, accountable and mindful.

This is just an example of my life but it goes to show you how sometimes, we need to go back to basics in order to move forward with ease again. So calibrate your tasks to where you are in your life right now and where you want to go.

I hope this tip helps you move forward.

And now, unto the recipe!

This salad calls for my Liquid Gold Dressing from a few posts back.

Don’t forget to leave me a comment about this recipe or my 3 task tip.

Beluga lentil couscous salad
Prep time:
Cook time:
Total time:
Serves: 6
This salad can easily be put together and can accommodate any raw vegetable combination. Make it as colourful as you fancy.
Ingredients
  • 1/2 Cup dry Beluga Lentils
  • 3 Cups water
  • 1 Cup dry spelt couscous
  • 1 Cup of water
  • 1/2 tsp Himalayan salt
  • 6 small radishes
  • 2 medium size carrots
  • 1 tomato
  • 1 bunch fresh parsley
  • 1 green onion
  • 1 serving of Liquid Gold Dressing
Instructions
  1. Rinse the lentils under cold water.
  2. In a large pot, cover the lentils with 3 cups of water and bring them to a boil.
  3. Reduce the heat and continue to cook them over medium low heat, stirring occasionally until the lentil, about 25 minutes of cooking.
  4. In the meantime, bring 1 cup of water to boil in a small pot.
  5. Add the salt and couscous, stir and remove from heat.
  6. Chop up the raw vegetables and fresh parsley and set aside in a salad bowl.
  7. Fluff up the couscous with a fork and add to the vegetables.
  8. Once the Beluga lentils are cooked, drain and add to the salad bowl.
  9. Toss everything together and drizzle the Liquid Gold Dressing.
  10. Enjoy

 

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

 

 

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.

 

Sweet & Spicy Curry

There is something so grounding and soul satisfying about eating a curry or any Indian dish for that matter . Maybe it’s the abundant use of earthy spices. Maybe it’s the time and care it takes to make Indian dishes. Maybe it’s the complexity of the flavour. Maybe it’s because the cuisine dates back over 8,000 years and marries British and Portuguese influences. But whatever the reason may be, Indian cuisine is absolutely delicious and nourishing! At least that’s how we feel about it in my house…

I was inspired to make this dish by looking at the ingredients I already had on hand. This is my new starting point when meal prepping for the week. I used to spend time drafting a menu, starting off with what I wanted to cook/bake first, then making my grocery list, detailing all the ingredients I needed to buy and lastly looking in my cupboards and fridge to see what I already had on hand.

Lately, I’ve decided to reverse the process as my cupboards are bursting at the seams with unused ingredients and my fridge is always way too full for my liking. So now, I search for inspiration in my own kitchen and go from there. I can’t tell you how much time and money I’ve saved by proceeding this way. And how much more fun the whole process has been…

I’ve made it into a challenge with myself: what can I come up with that is nourishing, easy to make and delicious. My son and husband are the critics to this challenge. Luckily for me, they are easy critics! Hahahaha

So I looked into my cupboard and found a can of full fat coconut milk (love that stuff!), a can of chickpea and a bag of couscous. Then I walked over to my spice rack and the indian curry powder caught my eye. I was on to something…

A quick look into my fridge and I grabbed sweet potatoes (not a surprising find there, I always have those on hand), fresh ginger, onions and fresh cilantro. Done. These ingredients were going to turn into a delectable sweet and spicy indian chickpea curry. And no need to go to the grocery store. Even better. And this could all be put together in no time. Gold.

The key ingredient in this dish are the sweet potatoes which bring  sweetness to balance out the spiciness of the curry and texture to balance out the creaminess of the coconut milk. This dish was a huge hit in my family as I’m sure it will be in yours.

Now before we move on to the curry recipe, I wanted to dig a bit deeper into the anchor concept I presented to you guys in my previous post (if you haven’t read it yet, you can read it here).

After publishing the post, a friend of mine called me to asked how she could define her own anchor. She’s already eating a plant based diet, but she wanted to define her anchor for something else that is going on in her life. She liked the concept and felt it could really help her with what she wanted to accomplish.

She knew relying on willpower wouldn’t be enough. She knew she needed something stronger to keep her grounded and focused. She knew she needed an anchor. She just didn’t know how to define it.

It got me thinking that maybe some of you feel the same way and you also need guidance onto how to define your own personal anchor.

So what is a personal anchor: it’s something that holds a special power because of it’s importance to you. Something that goes above and beyond the simple will or want to do something or achieve something. A personal anchor is powerful because it comes from you and is rooted in you.

So how do you define your personal anchor?

Here are the steps I’ve taken to identify my own personal anchors (you can have more then one anchor. ) Know that anchors can change over time and it’s ok to revisit them every once in a while. Know also that identifying them requires inner work that will demand some soul searching on your part so it’s best to follow these steps when you have some quiet time set aside and you can focus and be connected to yourself.

  1. Prepare your work place and have pen and paper on hand.
  2. Take a few minutes to breath deeply in through your nose and out through your mouth.
  3. Close your eyes as you breath to really connect to yourself.
  4. Once you feel connected, open your eyes and start writing.
  5. Don’t over think this and just let your pen write
  6. Start by writing what you love about yourself. Write as much as you want. If you feel you have nothing to write, start small like you love your eyes, your nails, the colour of your hair, the way you smile… The point is for you to feel love for yourself.
  7. Then write what you value most in your life like your children, your dog/cat, your comfortable home, your friends
  8. Lastly, write down what you want to achieve.

Write as much as you want. Don’t stop yourself. Let your inner voice guide your writing.

Once you’re done. Set the pen down and close your eyes for a few minutes. Pat yourself on the back for going through with this exercise. When you’re ready to open your eyes, read through everything you wrote and combine your thoughts.

Here’s an example from my anchor work:

  • what I Iove about myself: I’m compassionate
  • what I value most in my life: my family
  • what I want to achieve: eat less sugar (quite difficult when you’re job is partly food blogging!)
  • The resulting anchor: my family and the compassion I choose to show myself.

So when I am faced with a challenge: like a decadent carrot cake I just baked. I simply remind myself that I decided to quit sugar for myself, because I love myself, and for my family, because I love my family and I want to be healthy to enjoy my life with them. Love is at the basis of my anchor. Love for myself and love for my family. And when I remember my anchor, I feel that love and it is at the base of what allows me to achieve what I set out to do.

Try the exercise and let me know how it’s help you identify your personal anchor. Just click on the title of this post and write your comment at the bottom post, in the comment section.

And now that your soul is nourished, let’s nourish your belly. On to the recipe…

Sweet & Spicy Curry
Prep time:
Cook time:
Total time:
Serves: 4 portions
You can control the heat of this recipe by adjusting the amount of curry powder you add to the coconut milk. My husband can handle a lot of heat but my son and I, not so much. So I’ve kept this on the milder side.
Ingredients
  • 1 can (398 ml) of full fat coconut milk
  • 1 can (398 ml) chickpeas
  • 1/2 cup of water
  • 1/2 red onion
  • 1 tsp coconut oil
  • 1 inch fresh ginger
  • 2 Tbs indian curry powder
  • 3 medium size sweet potatoes
  • 1/4 cup fresh cilantro
  • 2 Cups of water
  • 1 1/2 Cup couscous
  • Salt and pepper to taste
Instructions
  1. Peel and cube the sweet potatoes, dice the onion, finely chop the ginger and cilantro.
  2. In a large pot, add the the sweet potatoes and cover with water. Bring to a boil and cook 10 minutes.
  3. Strain the potatoes and set aside.
  4. In the meantime, melt the coconut oil in a deep sauce pan over medium high heat.
  5. Add the diced onion and cook for 3 minutes.
  6. Reduce the heat to low and add the curry spices.
  7. Stir for 1 minute. Be careful not to burn the spices.
  8. Add 1/2 cup of water and stir.
  9. Add the coconut milk and chopped ginger pieces.
  10. Reduce the heat to a simmer.
  11. Add the sweet potatoes.
  12. With a potato masher mash some of the sweet potatoes in the coconut milk but leave some pieces whole.
  13. Add the chickpeas and cilantro and stir. Remove from heat.
  14. Allow flavours to marry for another 10-15 mins.
  15. While the flavours marry, in the same pot you cooked the sweet potatoes in, add 2 cups of water and a pinch of salt and bring to a boil.
  16. Add the couscous and remove from heat. Allow to cook for 5 minutes. Fluff with a fork.
  17. Serve the curry over the couscous.

 

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.

 

 

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.

 

 

Cheezy root vegetable casserole

 

One of the things I love most about food blogging is the possibility to create and share recipes with all of you. I won’t lie, it can be a very frustrating and time consuming task, with multiple trips to the grocery store to get the same items and tweaking ingredients down to the last 1/4 teaspoon. But even though I’ve had my fair share of epic fails, when I nail a recipe and get the smile of approval from my husband and my toddler, it makes it all worth it.

Food blogging for me is also about sharing more then just my passion for good food, it’s about sharing my passion for nutrition or should I say, nourishment, as a whole. For me, it’s all about how to feed you and your family so you can thrive. I read a lot (and I mean a lot!) of food blogs. Some have entire posts dedicated to explaining the posted recipe. And that’s great, I love reading those blogs, but I tend to always go back to the ones that bring me a little something more, that give me some added knowledge along the way. And that’s what this food blog is all about. Me, sharing with you, the knowledge I’ve gained over the years along with some delicious family tested and approved recipes that will have you crowned Queen/King of the Kitchen.

So I hope you guys are enjoying this blog and if there’s a topic you would like me to cover or some questions you have about this lifestyle or anything else that’s on your mind, leave me a comment, I’d love to know!

Now on to this recipe… and some B-12 info!

This root vegetable casserole gets it’s cheezy flavour from the nutritional yeast in the sauce. Now don’t worry, nutritional yeast won’t have you balloon up like a rising bread. It’s deactivated yeast that grows from fungi, so it can’t be used in baking, but it can be used in cooking to add a cheezy, nutty and even creamy taste to a dish.

It is often found in vegan dishes, like this one, for the taste and nutrition it provides. Nutritional yeast is of particular interest to vegans and vegetarians because of it’s nutrient makeup. According to Dr. Axe, it’s a source of complete protein and vitamins, in particular B-complex vitamins, including the very important B-12 which is a vitamin vegans need to supplement their diet with as it is not found in the plant kingdom. A very important side note here: nutritional yeast contains B-12 because it has been fortified. According to Diane Vukovic over at Plenteousveg.com, yeast, like plants, does not make vitamin B12.  Only bacteria can produce B12.  Theoretically, nutritional yeast could contain bacteria and thus have natural B12.  However, nutritional yeast is grown in conditions in which bacteria is not allowed to grow. So vegans shouldn’t rely solely on nutritional yeast to meet their recommended daily B-12 intake and should read the labels of their nutritional yeast brand carefully to make sure it has been fortified with B-12.

As a quick reminder, the RDA for B-12 is 2.4 mcg daily though many experts agree it ranges more in the 4mcg. I personally make sure I take around 4mcg a day.

That being said, nutritional yeast contains other great nutrients like folates, thiamine, riboflavin, niacin, selenium and zinc. It’s low in sodium and fat, gluten-free, and doesn’t contain any added sugars or preservatives. It also preserves immune functions, holds antiviral and antibacterial properties, helps improve digestion and contains beneficial protein and thiamine. It definitely deserves to be tagged a Superfood!

And did I mention it gives dishes a great cheezy taste! Cheese is one of those foods I enjoyed the taste of back in the days but knowing what I know now, eating it is definitely not an option anymore…

This dish is also full of other good for you ingredients that are high in protein and nutrients like brown rice, brown lentils, carrots, parsnips, celery, onion, garlic and pea mylk. Pea mylk is my new “mylk” obsession because of its creamy taste and its high protein content.

Now I’ll be honest with you, this dish does take a bit of time to cook, but it’s inactive time, so while it gently simmers and bakes, you can sit down and read a book or my blog (of course!), set the table, help the kids with their homework…what ever you need to do for 1 hour.

I hope you guys enjoy this recipe and don’t forget to let me know what topic you would like me to cover next!

xx

Cheezy root vegetable casserole
Prep time:
Cook time:
Total time:
Serves: 4 portions
This recipe is gluten free and uses Lundberg rice brand. If being gluten free is not a concern for you, then any rice brand will do.
Ingredients
  • 1 tsp coconut oil
  • 1 large onion, diced
  • 2 garlic cloves, minced
  • 2 medium carrots, shredded (should give about 1 1/2 cup)
  • 1 medium parsnip, shredded (should give about 2 cups)
  • 1 Cup brown rice
  • 1/3 Cup brown lentils, uncooked
  • 2 tsp italian herb mix
  • 1 tsp Himalayan pink salt
  • 1/4 tsp pepper
  • 2 Cups of water
  • 1 Cup mylk (I used pea mylk)
  • 1/3 Cup nutritional yeast
  • 1/2 Tbs corn startch
  • 1 Tbs water
  • 1 tsp Dijon mustard
  • 1 tsp granulated garlic
  • 1 tsp Himalayan pink salt
Instructions
  1. In a large pot, melt the coconut oil over medium high heat.
  2. Add the diced onion and minced garlic and cook for 2 mins.
  3. Add the shredded carrots and parsnips and cook for another 3 mins.
  4. Add the Italian spices, salt and pepper and stir.
  5. Add the rice and lentils and stir to combine.
  6. Add the water and bring to a boil over high heat.
  7. Cover and reduce the heat to low.
  8. Let simmer for 30-35 mins. It’s ok if the rice is still a little al dente.
  9. Preheat the oven at 350.
  10. While the rice and vegetables simmer, prepare the cheezy sauce.
  11. Add the mylk, nutritional yeast, Dijon mustard and garlic powder to a saucepan and whisk.
  12. Bring to a simmer over medium heat.
  13. In a small bowl, dissolve the corn startch in the water and add to the sauce.
  14. Allow to simmer for 5 mins while whisking a few times.
  15. Set aside.
  16. Once the rice and vegetables are cooked, pour into an oven safe dish.
  17. Pour the cheezy sauce over it and mix around.
  18. Pop in the oven for 30 mins.
  19. Allow to cool 5 mins before serving.