Portobello Mushrooms au Poivre (Peppercorn Sauce)

This vegetarian plant-based recipe is a take on the classic steakhouse favourite. Portobello mushrooms stand in for the steak and the peppercorn sauce is infused with garlic, cognac and cream. Add a classic green salad with a fresh tarragon vinaigrette and pour a glass of robust red wine and dinner is done.

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Portobello Mushrooms au Poivre
This recipe makes 4 servings

Ingredients

5 - 6 large portobello mushrooms, stems and gills removed with a spoon, (see Cooks Notes below)
¼ cup olive oil
2 tsp black pepper, coarsely ground
4 tbsp unsalted butter
3 garlic cloves, minced
1/4 tsp salt
1 shallot, finely chopped
¼ cup Cognac or Brandy
¾ cup whipping cream, (heavy cream)
1/2 - 3/4 cup low-sodium vegetable broth, (as needed)
1 tablespoon Dijon mustard
fresh thyme, a few sprigs or 1 sprig of fresh rosemary

Directions

1. Remove gills from the mushrooms , (see Cooks Notes below), and lightly brush both sides with olive oil and sprinkle with the black pepper. It may seem a lot of pepper but you are making mushrooms in a peppercorn sauce. I like to use a cast-iron pan, but any heavy pan will work. Heat pan over medium-high then add the mushrooms to the pan gill side up. Cook for 4 to 5 minutes, then flip over and continue to cook for 2 minutes more.

2. Reduce heat and with the mushrooms gill side up add the 3 tablespoons of the butter. Once butter has melted add the garlic and season with salt. Baste the mushrooms with the butter and continue cooking for about 3 minutes. Transfer the mushrooms to a plate and set aside.

3. To the hot pan add the remaining butter, shallots and stir until soft. Cook shallots for 2 to 3 minutes or until translucent. Add in the broth and simmer for about 3 minutes. Off the heat carefully add the Cognac. Put pan back over the heat and add the cream and mustard and stir to combine. Then add in the thyme or rosemary.

4. Return the mushrooms to the pan, (and any accumulated juices from the mushrooms) and cook until the cream is thickened. If too thick you can add more broth. Taste the sauce and add more salt or pepper if needed.

Cooks Notes
Portobello mushrooms, have particularly dark gills, which can cause any dish they're used in to turn dark. To remove the gills, use a paring knife to trim out the stem, then scrape off the gills using the edge of a spoon.
You can substitute brandy, whiskey or sherry for the Cognac.
You can make ahead but note that the mushrooms will soak up some of the liquid so have extra broth on hand.
If you are not making this recipe vegetarian you can use a low-sodium beef broth.
You can use this sauce on top of baked tofu or roasted veggies.

Lacy Latkes for Hanukkah

No food says Hanukkah more than the latke, it can be made as many ways as there are Bubbies. My mother's latke recipe was handed down from her mother Jennie: grated potatoes, eggs, a a handful of matzo meal, salt and pepper, fried in lots and I mean lots of oil, so much that you could smell the latkes cooking before you got off the elevator to her apartment. I remember watching my grandmother peel and grate the potatoes by hand. Me, I like to keep the skin on and use my food processor.

When making latkes there is always discussion about the right way to make them...russet or yellow, flour or matzo meal, onions or no onions, processed or grated, corn or peanut oil...I still try and follow my grandmother's recipe but with something a little extra...I add sweet potatoes for a for colour and a crunchy texture.  I think this makes a really pretty latke.

At Hanukkah time my mother and her brother Syd each had their own plate of latkes, my mother said she would eat six latkes and more if she was allowed. I am not sure if I could eat six, but I know that Zachary and Gordy could.  Now off to make some apple sauce.

Chag Sameach and Happy Hanukkah.

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Lacy Latkes

This recipe makes about 20 to 25 latkes that are crispy with golden edges and moist interiors.

Ingredients

8 medium potatoes, peeled (russet)
1 small sweet potato, peeled (optional), sometimes I use and sometimes I don’t!
2 onions, finely chopped
3 eggs, beaten
1/3 cup matzo meal, you might need more depending of the size of your potatoes
salt and pepper to taste (lots)
vegetable oil for frying
applesauce and sour cream for topping

Directions

1. Using a food processor with your grating blade, grate the potatoes. Try and squeeze out as much liquid as you can but I do not work to hard at this.

2. Add potatoes to a very large bowl and add in the onion, egg, matzo meal, salt and pepper.

3. In a large frying pan heat oil over medium heat, make sure to add enough oil to cover the bottom of the pan.

4. Add a big spoonful of latke mixture into the hot pan - do not overload the pan, I like to cook four at a time for about 4 to 5 minutes on each side or until golden. Make sure to push them down with your spatula. and cook or until golden brown. You will need to add more oil between batches. (Don't be afraid to use too much oil).

5. Drain well paper towels, (you will need a lot of these).

6. If not serving right away they can be reheated or I like to make them a few days ahead and put in the freezer. When reheating place the frozen latkes on cookie sheet lined with parchment paper and bake for about 10 to 15 minutes at 400 F until hot. Drain well on paper towels.

7. Serve with home-made apple sauce and sour cream.

Vegan Curried Smashed Chickpea Salad or Sandwich

Move over PB & J, I am over you. My new go-to sandwich is made with the humble and healthy can of garbanzo beans; to me, chickpeas. This vegan mashed chickpea sandwich is packed with texture, flavour and 39 grams of protein per cup, an excellent source of fibre, potassium, vitamin C and B-6. They fill you up and support your immune system. What’s not to love?

When in the grocery store look for organic chickpeas. The ingredient list will be this: garbanzo beans, water and sea salt, nothing else. Some of the non-organic brands have extra ingredients, like Disodium EDTA. I had to look that up. Disodium EDTA is the most commonly used food preservatives worldwide. It stands for Ethylenediaminetetraacetic acid, I will take a pass since I cannot even pronounce it. What is that? It is a chemical added to preserve colour, flavour and texture in canned foods. Listen up, we have so many choices of brands to buy, find the brand that has clean ingredients, read labels and most likely if you can’t pronounce the ingredient or have no idea what it is, move on.

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Vegan Curried Smashed Chickpea Salad or Sandwich
This recipe makes 3 - 4 servings.

Ingredients

1/4 cup vegan mayo or any mayo you like
1 teaspoon curry powder, or more to taste
pinch of garlic powder
pinch of turmeric
1/4 tsp salt or more to taste
1 stalk celery, finely diced
2 scallions, minced
juice of 1 lime
¼ cup cilantro or parsley, roughly chopped
1 can chickpeas, drained well, (540 ml or 19 oz can)

Directions

1. In a medium sized bowl combine the mayo with the curry powder, garlic, turmeric and salt, mix well.
2. Add in the chopped celery, scallions and lime juice, mix again.
3. Then add about half the chickpeas and mash them well with the back of a fork or I like to use a potato masher. You could also use a food processor but make sure not to over process.
4. Fold in the rest of the chickpeas, cilantro or parsley.
5. Taste and adjust seasoning.
6. For best result, let mixture chill in fridge for at least an hour before serving.

Cooks Notes
Make sure to drain, rinse and dry the chickpeas well.
Be careful not to over process the chickpeas in the food processor. I like to leave it a bit chunky.
I like to make this in advance as I find the flavours really develop after a few hours int he fridge.
If you are not use to using curry powder I would start with 1/2 tsp and adjust to taste.
Feel free to add in other veggies, like diced peppers and carrots, or fruit like a chopped apple.
This keeps well in the fridge for 3 to 4 days.

If you like this recipe then try this one…
Mashed Chickpea Salad that tastes like tuna!

Nourishing Vegetable Broth

My January 2021 is all about this broth. I sip it when I am in need of some warmth, some energy and grounding and lately, I need it all.

This broth is easy to make. I like to use as many organic or local ingredients as the goal here is to extract all the nutrients from the vegetables. Cut the veggies any way you want and add them into a large pot. No fancy knife skills needed as you will be tossing out the veggies once the soup has finished simmering. If you want to change up any of the vegetables and use what is hanging around in the fridge, go ahead. I only use veggies that I would eat anyways. I would not add anything that I would not eat fresh or looks rotten, wilted is definitely ok. I don’t use cauliflower or white cabbage as it can overpower the taste. Have fun with this broth as it will bring you good health for the new year.

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Nourishing Vegetable Broth
If you want to add more veggies to your day then I recommend this broth.
This recipe makes 6 servings.

Ingredients

14 cups water
1 tbsp coconut oil or extra-virgin olive oil
1 red onion, quartered
4 cloves garlic, smashed
1 2-inch piece of ginger, smashed
1 cup greens, such as kale or spinach
3 medium carrots, chopped
3 stalks celery, chopped
4 cremini mushrooms
1/2 cup dried shiitake mushrooms
1 sheet kombu
1 tbsp whole peppercorns
1 - 2 tsp ground turmeric
1 tbsp coconut aminos or white miso paste
1 tbsp soy sauce, (low sodium)

Directions

1. In a large stockpot add all the ingredients. Bring to a boil and then reduce to a simmer. Cover the pot and let simmer for about 1 1/2 hours or until the vegetables are very soft.
2. Once vegetables are soft, allow broth to cool. Then using a strainer or colander strain broth. Discard all the vegetables.
3. Let stock cool before storing in the fridge or freezer.

Cooks Notes
I like to use organic or locally grown vegetables when available.
Discard the cooked vegetables after cooking.
Can be stored in the fridge for up to a week or in the freezer for 3 months.
You can find coconut aminos in most health food store, however you could use a spoonful of miso paste in place of the aminos.

Mushroom Stew with Buckwheat Groats (Reposted From 2014)

Gordy collects pens, Zach loves old books and typewriters and Yale miniature tea sets.  I love dishes. What I love about my vintage dishes is that I don't have enough of any one pattern for a full set so it becomes a game of mix and match.  Playing with dishes as an adult is just as much fun as those tea parties you had as a child. And what you put on those plates is just as much fun too.

 This stew is made with a mix of mushrooms like portobello, button and oyster. It is perfect comfort food for these long December days.  

Serve in your prettiest bowls.

Some history about the plates in the photos…

I purchased these plates many years ago in an antique shop in Montreal. In my collection I have 4 dinner plates, 4 salad plates, 4 soup bowls, 1 serving platter and 1 serving bowl.  Some of the sketches on the dinnerware are:  The Rideau Canal Bytown, Citadel of Kingston, Fish Market Toronto, Scene Among The Thousand Islands, Wigwam in the Forest and The market Place Quebec.

Ridgway's "Heritage" pattern merged Canadian history and colorful dinnerware. Manufactured by Ridgway Pottery of Staffordshire England in the 1960's, the earthenware pieces feature hand applied colors over a dark green transfer. "Heritage" pattern was adapted from a series of sketches and sepia watercolors composed by William Henry Bartlett, then a twenty-nine year old english artist. From June to November 1838 Bartlett traveled through eastern Canada creating the works. These were later engraved onto steel plates for mass printing.  Images from Bartletts journey were published as "Canadian Scenery Illustrated", an 1842 collection featuring over one hundred steel engravings.

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Mushroom Stew with Buckwheat Groats
Serve in your prettiest bowls.
This recipe will make enough for 3 to 4 servings.

Ingredients

2 tbsp. olive oil
1 large onion, chopped
3 cloves garlic, chopped
1 medium carrot, diced
1 stalk celery, diced
1 1/2 lbs assorted mushrooms, sliced (use whatever you kinds if mushrooms you can find)
3 tbsp dried mushroom, rinse well and then soak for 10 minutes,
1/2 cup white or red wine
1 tbsp fresh thyme, remove from stalk
1 tbsp fresh sage, chopped, (or you an use dried)
pinch of red pepper flakes
1 cup buckwheat groats
5 cups mushroom stock, you may need more at the end of cooking, (see recipe below), or you could use a store bought vegetable stock.
salt to taste
freshly ground black pepper to taste
parsley, chopped for garnish
lemon zest, for garnish

Directions

1. Heat the olive oil in a large sauté pan over medium heat. Add the onion, celery and carrots. Cook for about 5 minutes, or until softened.
2. Add the garlic to the pan and continue cooking until you can smell the garlic.
3. Add the sliced mushrooms and cook for about 7 to 10 minutes or until the mushrooms are soft and have released all the juices.
4. Pour in the wine, the soaked dried mushrooms with their liquid. Add the thyme, sage, red pepper flakes and salt and pepper. Cook 2-3 minutes more, or until most of the liquid has evaporated.
5. Add the mushroom stock and buckwheat groats. Bring to a boil, then reduce heat to low.
6. Partially cover and cook 15 minutes, or until groats are tender.
7. Taste and adjust seasonings.
8. Serve with chopped parsley, lemon zest and freshly ground black pepper.

Mushroom Stock
Makes 2 quarts
For the Mushroom Stock

Ingredients

1 large yellow onion, sliced
1 leek top, chopped
2 medium carrots, chopped
½ lb. white mushrooms, sliced
1 oz. dried shiitake mushrooms
4 cloves garlic, smashed, skins left on
6 sprigs parsley
2 sprigs fresh thyme
2 sprigs fresh oregano or marjoram
1 bay leaf
1 tsp. salt
½ tsp. black peppercorns
10 cups of water.

Directions

1. Place all ingredients in large pot with 10 cups water, and bring to a boil. Reduce heat to medium-low, and simmer 1 hour.
2. Strain, pressing as much liquid from vegetables as possible.
3. Discard solids.
4. If not using right away, cool and then store in the fridge or can be frozen.

Cooks Notes:

I have tested this recipe using red and white wine. The red wine will give the stew a bit more depth in flavour and colour.
Do not overcook the buckwheat, it should have a little bite to it.
I like to taste as I cook, feel free to add salt and pepper or more spices to your taste.
Don't leave out the garnishes, the lemon zest add brightness and the parsley colour.
Next time I make this recipe I will try adding some chopped spinach.
If making ahead and reheating, you may need to add a bit more stock as the buckwheat tends to soak up some of the liquid.

Kimchi Cauliflower Fried Rice

Tis the season of the cauliflower. They are big, easy to find, locally grown and very inexpensive this time of year. I have been making this recipe all month long and I change it up with whatever veggies are hanging out in my fridge. If you love fried rice, but don’t want the rice then you have to try this Kimchi Cauliflower Fried Rice.

Are you curious about kimchi? If you have not yet had the opportunity to try kimchi I can say it is definitely one of those acquired tastes and be warned it may not be love at first bite. Kimchi is a bit hot and spicy with a tangy, slightly sour and crisp flavour. So what is kimchi? Kimchi is a staple in Korean cuisine, usually made of fermented cabbage, although just about any vegetable can be fermented. The fermentation process creates healthy bacteria which is great for your gut and helps to aid in digestion.

What I like about this recipe is that you can create this dish in a flash - At all times a jar of kimchi is in my fridge and if you don’t have time to make the cauliflower rice yourself you can find packages of riced cauliflower in the produce section and freezers at most grocery stores. I have yet to make my own kimchi but stay tuned it may be my next cooking experience or experiment. Attention Gordy…(my very own in-house taster), be warned you may be eating a mouthful of kimchi on top of your next burger!

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Kimchi Cauliflower Fried Rice
You can make this dish in less than 15 minutes.
FYI - This recipe is adapted from Goop.

Ingredients
This recipe makes 2 -3 servings.

1 small head cauliflower, (about 4 cups)
2 tbsp oil, use any oil you like (I made mine with avocado oil)
1 small clove garlic, minced
2 tsp sesame oil
1 small bunch of kale, (any type of kale you like) ribs removed, leaves sliced into ribbons
2 scallions, thinly sliced
½ cup chopped kimchi
¼ cup chopped fresh parsley
3 tbsp tamari, soy sauce or coconut aminos
Sriracha or your favourite hot sauce, for serving
Sesame seeds for garnish (optional)

Directions

1. Cut the cauliflower into small florets, then in small batches add the cauliflower into the bowl of a food processor and pulse until it resembles grains of rice.
2. Heat both oils in a large nonstick sauté pan over medium-high heat. Add the garlic, kale and cauliflower and sauté until the kale is wilted and the cauliflower is beginning to brown, about 5 minutes. Mix in the scallions, kimchi, parsley, and tamari sauce.
3. Taste for seasoning and serve with Sriracha or your favourite hot sauce.

Cooks Notes

Top with any protein you like, such as a fried or a soft-boiled egg, baked tofu, (my fav) or baked tempeh.
This recipe is adaptable to any green leafy vegetables such as spinach, bok choy or swiss chard.

THE FORGIVING STEW - OR IS IT A SOUP?

This is the forgiving stew, or is it a soup?

The idea behind this stew is to use up all of the vegetables in your fridge and to eat as many vegetables as possible. It’s perfect for the winter months when it’s freezing outside and your schedule is packed with social events and too many treats. This stew is forgiving because you can substitute different ingredients to use up what is in your fridge and based on your vegetable preferences. If you like more cabbage, then put in more cabbage. If you don’t like cabbage but you like zucchini, put more in. You can’t go wrong; it’s the forgiving stew!

One of the key ingredients to this stew is lots of marjoram, I used dried which is perfect for this recipe. It’s herby flavour and adds a natural sweetness. Make this recipe for vegetarians or meat lovers, I sometimes have two pots going at once, one with meat and one without. I like adding a tin of cannellini beans for the creamy texture or black beans for their earthy flavour; and for my meat lover any ground meat works, if you can find grass-fed beef, go for it.

Is it a soup or is it stew? You decide!

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The Forgiving Stew
This recipe serves 6.
You can make it however you want! More soup-like add more water, it you want it stew-like add more tomato paste.

Ingredients
olive oil for sauteing
1 medium-sized white or yellow onion, diced
2 stalks of celery, diced
1/2 pound of mushrooms, sliced
2 cloves of garlic, chopped
1/2 of a zucchini, diced
2 carrots, diced
1 28 oz (or 796 mL) tin of diced or chopped tomatoes
1 tin (156 mL) of tomato paste
2 tins of water, (use the tin of tomatoes to measure the water)
1 pound of ground chicken or turkey or beef preferably grass-fed or organic, (for your meat eaters)
1 tin of beans, (any beans you have in the panty)
2 cups of chopped kale, swiss chard or spinach, chopped into bite sized pieces (you can use any kind of kale, we used red kale in this recipe because it looked nice)
2 cups green cabbage, chopped into bite-sized pieces
1 tbsp of marjoram
1/2 tbsp of thyme
1 tbsp of salt (or more to taste)
pinch of red chilli flakes
1 bay leaf

Directions
1. In a large soup pot heat about 3 tablespoons or olive oil over medium heat. Add in the onion, celery and mushrooms. Cook, stirring often until the onion has softened, then add in the garlic.
2. If you are using ground meat now is the time to add to the pot. Cook until the meat is well browned.
3. Add the zucchini and carrots, tomato paste, tin of tomatoes, water, beans, cabbage, and all the spices. (Do not add the chopped greens at this time).
4. Raise the heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
5. Cook for about 40 minutes, then remove the lid and add the chopped greens. Cook for another 10 minutes or until the greens have softened.
6. Taste and adjust seasonings.

Optional Add-ins
A tablespoon or two of bouillon powder. This is a great panty staple. I like Harvest Sun Organic Bouillon Powder.
Kombu, one strip. It adds a natural saltiness and any seaweed is good for you. Take out the Kombu once soup is cooked and discard.
Splash of red wine - I usually do red wine but today I had white wine, so that’s what I used. I keep the red wine frozen in the freezer so it’s available this stew!
A big grind of Parmesan cheese or for vegans I love Bragg’s Nutritional Yeast or daiya cheese.

Cooks Notes
I like to taste as I go along for salt, pepper, etc.
You could use one or two tins of beans.
If you have any leftovers, it will thicken up and you may need to add more water or broth to thin out.
Store any leftovers in the fridge.

THE BEST TOMATO SAUCE EVER, REPOSTED FROM 2012

I first posted this in the summer of 2012 when we were making lots of car trips back and forth to Montreal. Along with bringing home a few dozen Montreal style bagels we stocked are car with jars of tomato sauce. If you happen to be in Montreal you can add this to your places to go.

A trip to Montreal always includes a stop at the famous Fairmount Bagel. I cannot buy a dozen bagels without Gordy eating a least two from the paper bag, the bagels are freshly baked in a wood-fired oven and yes impossible to resist! So while walking and eating bagels we noticed this tiny little shop, Drogheria Fine, filled with jars and jars of tomato sauce, olive oils and other delights in mason jars.

Just as you would be welcomed into your grandmother’s kitchen, owner Franco Gattuso welcomed us into his tiny shop. Bottles of olive oil were on the counter and pots of tomato sauce were boiling on the stove in the open kitchen and Franco offered us a spoonful right from the pot!  He calls the sauce La Salsa della Nonna which means Grandma’s’s Sauce.  We went home to Toronto with four jars, but soon realized that was not enough.  Now when visiting Montreal we get our dozen bagels and a dozen jars of Nonna’s sauce. 

Yale and owner Franco Gattuso.

Vegan Bean Soup in my new Instant Pot!

My cousin Suzanne gave me this super easy bean soup recipe. You just toss all the ingredients into the Instant Pot, press a button and an hour later you have a big pot of hearty bean soup. I love that you can make this soup your own by adding what ever spices or herbs you like, the same goes for the veggies. I had some fresh thyme and rosemary in my fridge so I added a few sprigs. I also like to toss in a big heaping spoonful of dried marjoram and a dash of dried chili flakes. This soup gets better as it sits and thicker too, so when reheating you may need to add a bit of water to thin out. It also freezes well. Serve as is or top with a few shaving of parmesan cheese or a sprinkle of nutritional yeast and lots and lots of freshly ground pepper.

A notes from Suzanne… says she '‘adds a spoonful of miso paste to up the flavour.” I say a splash of wine too!

Enjoy.

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Hearty Bean Soup in the Instant Pot
This soup is hearty and rich.
Makes 8 big servings.

Ingredients

12 1/2 cups of mixed beans, rinsed
1 (796ml) can diced Italian-style tomatoes
10 cups vegetable broth or water
2 carrots, diced
1 onion, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon sea salt
1 teaspoon smoked paprika
1/2 teaspoon ground black pepper
a few big handfuls or swiss chard or baby spinach

Directions

1. Combine rinsed beans, diced tomatoes, vegetable broth, carrots, onion, celery, garlic, salt, paprika, and black pepper in an Instant Pot. Close and lock the lid. Select high pressure according to manufacturer's instructions; set timer for 35 minutes.
2. Let pressure release naturally before removing lid.
3. Taste and adjust seasoning, you may need to add more salt or pepper to taste.
4. Add in chopped swiss chard or baby spinach.

Cooks Notes

The soup will thicken up so you may need to add more broth or water to thin out.
Go ahead and freeze any leftovers.

Beet, Tempeh & Chickpea Burger - Way Beyond The Way Beyond 'Meat' Burger

I do love it that veggie burgers have become so mainstream, you know the ones I am talking about. They taste like meat, they look like meat, they have marbling and they bleed. They claim to do everything but moo…I have tried them and they do kind of taste like meat, especially when eaten in a bun and topped with ketchup.

I am sure that these new ‘meatless’ burgers are marketed towards meat eaters who want to eat less meat, nothing wrong with that. But I am not looking for something that mimics meat in my plant-based burger. So the question for me is do you want a high tech burger made in a lab? Or you can try this plant-based version made in your own kitchen, you decide.

You can find more veggie burger recipes here.
For some good advice on How To Shop for Veggie Burgers check out this post on Nutrilicious.

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Beet, Tempeh and Chickpea Burger, Way Beyond the Way Beyond ‘Meat ‘ Burger
These ‘Beyond Meat” Burgers are adapted from The Upbeat Kitchen
This recipe makes 8 burgers

Ingredients

1 flax egg (1 tbsp ground flax + 3 tbsp water)
1/2 cup walnut halves
8 oz tempeh, cubed
1 1/2 1 14-oz can of chickpeas, drained and rinsed
1/2 cup finely diced red onion
3 medium cloves garlic, minced
1 medium beet, finely chopped
3 tbsp barbecue sauce
1 tbsp Dijon mustard
2 tbsp tamari or soy sauce
1 tbsp Worcestershire sauce
1 tbsp hot sauce
1/2 tsp cumin
1 tsp smoked paprika
1 tsp salt
1/4 tsp black pepper

Directions

1. Preheat the oven to 375 degrees F and line a baking sheet with parchment paper.
2. Start by making the flax egg by mixing together the flax and water in a small dish and set aside to thicken, this should take about 10 minutes.
3. Place the walnuts in a food processor and process until ground into a meal. Empty walnuts into a large mixing bowl.
4. Steam the tempeh for 10 minutes, then drain and pat dry with a paper towel.
5. Place the steamed tempeh and chickpeas in the food processor and pulse until crumbly. Do not over-process: you want the burgers to have some texture. Add the tempeh and chickpeas to the bowl with the walnuts. Add in the flax egg, onion, and garlic.
6. Place the chopped beet, barbecue sauce, Dijon mustard, tamari or soy sauce, Worcestershire sauce, and hot sauce in the food processor. Process until just about smooth. Add to the other ingredients in the bowl, along with the cumin, smoked paprika, and salt and pepper Process again until combined.
7. Using a 1/2-cup measuring cup, divide the mixture into equal patties.
8. In a medium sized pan and a few tablespoons of oil, when the oil is hot add a few burgers at a time and cook for about 3 minutes on each side or until lightly browned. Then place burgers on the baking sheet and place in the over and bake for 20 to 30 minutes, or until crispy around the edges.
9. Serve on buns with your favourite toppings.

For serving:
Vegan cheese of choice
Pickles
Sliced tomato
Avocado
Lettuce
Mustard
Barbecue sauce

Cooks Notes
Burgers can be frozen.

Tempeh with Peanut Sauce

Some people say tempeh is the vegan and vegetarian’s substitute for meat. I will never tell you that tempeh tastes like meat. I will never tell you that I try to make my plant-based meals taste like meat. I really just want them to taste delicious. And tempeh is just that, delicious.

Tempeh is one of those foods most of us don’t know how to prepare, what it tastes like or what it is! Tempeh is a fermented soy product; it's made with the whole soybean with very little processing. It's also very high in protein, which makes it an excellent plant-based protein source. It has a bit of a nutty and mushroom flavour. You can bake it, fry it or grill it. But first it needs a bit prep…so I called Karen, my veggie friend from Nutrilicious and we got busy in the kitchen with tempeh.

We started by steaming the tempeh, this helps it stay moist and absorb flavours. It can be a bit bitter tasting straight out of the package so give it a quick steam before using. Just place the whole block of tempeh into a saucepan and cover with water, bring to a boil, reduce the heat and simmer for about 10 minutes. Remove from the water, pat dry and then you are ready to go with any recipe. We loved this Baked Tempeh with Peanut Sauce recipe for its crispy tempeh and creamy peanut sauce. The marinade comes together quickly in the food processor and you can adjust the seasoning, I like it a bit more spicy and Karen liked it a bit more sweet.

Just so you know… my in-house taste tester said this chicken is delicious!

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Baked Tempeh with Peanut Sauce
This recipe serves 4

Ingredients

8 ounces tempeh, one package
1 tsp chili garlic sauce or 1/4 tsp red pepper flakes, more if you like it spicy
1 tbsp sesame oil 
2 tbsp creamy peanut butter or almond butter
6 tbsp tamari or soy sauce
3 tbsp lime juice
1 1/2 tbsp maple syrup
1/4 tsp ground turmeric
pinch of salt
3 large cloves garlic, peeled
1 stalk lemongrass, remove ends and chop into small pieces
sesame seeds, to sprinkle on top, optional

Directions for the Tempeh

1. Place tempeh in medium saucepan and cover with water; bring to a boil over medium heat. Steam tempeh for about 10 minutes.
2. Once steamed remove tempeh from saucepan and pat dry.
3. Cut into bite-size pieces and set aside.

Directions for the Marinade

1. In the bowl of a food processor make the marinade by adding the chili garlic sauce, sesame oil, peanut butter, tamari, lime juice, maple syrup, turmeric, garlic, salt and lemongrass. Blend until well combined. You may want to have a taste to adjust flavours. I like mine with a bit of extra chili sauce.
2. Place the tempeh in a bowl and add the marinade, toss to coat. Cover and refrigerate for at least 2 hours or longer if you have the time.
3. Preheat oven to 375 degrees F and line a baking sheet with parchment paper. Put the tempeh on the baking sheet. Save the remaining marinade to use for serving.
4. Bake for 25 minutes or until lightly browned, turning over once. Remove when down and brush with more of the marinade.
5. If you want you can put the cooked tempeh on skewers, it makes a great way to serve or just serve on platter, either way remember to brush on more of the marinade on the tempeh and sprinkle with sesame seeds.

Cooks Notes

You can marinate the tempeh up to 24 hours.
Any leftover marinade can be kept in the fridge for up to 2 weeks.
This sauce is good on just about anything.

Vegan Baked Mac and Cheese, with peas...so yummy!

Who grew up eating Kraft Dinner? I sure did and so did my brother, those were the days when kids came home for lunch. It was our weekday lunch staple served with a glass of Allen’s apple juice sitting in front of the TV watching the Flintstones. This was the lunch kids dreams were made of…afternoon gym and arithmetic classes seemed far far away.

I still love a bowl of mac and cheese now and then but how to create that umami taste that mac and cheese has without the cheese? My secret is lots of nutritional yeast, butternut squash and a dash of dijon blended together to make this savoury sauce. Help me, I could not stop eating this creamy mess, it is addictive - but I had to control myself so I could save some for the photo.

Don’t forget the peas!

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Vegan Baked Mac and Cheese
This recipe makes 6 hearty servings.

Ingredients
2 cups butternut squash cut into 1 inch cubes
1 clove garlic, leave skin on, (optional, but I like the flavour)
2 tbsp arrowroot powder or cornstarch
1 cup unsweetened almond milk, or your favourite non dairy milk, divided
1 tbsp canola oil or grapeseed oil
1 tbsp Dijon mustard
1 tsp onion powder divided
1 tbsp lemon juice
1 cup nutritional yeast
1 tsp red chili flakes
1 tsp turmeric
1 ½ tsp sea salt
½ lb macaroni noodles, use any brand you like, they can be gluten-free
1 cup frozen peas, (optional, but I think delicious)

Bread Crumb Topping
1 cup breadcrumbs, you can use gluten-free
1/2 tsp salt
1/4 tsp pepper
2 - 3 tablespoons oil

Directions
1. Preheat oven to 375°.
2. Prepare baking sheet with parchment paper. Arrange cut up squash on cookie sheet along with the garlic. Drizzle the squash and garlic with oil and 1/2 tsp onion powder, toss well. Bake for 30 to 40 minutes or until the squash is soft. Remove from oven and set aside.
3. Mix the arrowroot in a small bowl with ⅓ cup of the milk until smooth and all the lumps are gone. Set aside.
4. In a sauce pan over medium heat add in the remaining milk along with the mustard, onion powder, turmeric, chili flakes, lemon juice, nutritional yeast, and salt. Mix well with a whisk.
5. Turn the heat to medium high and stir in the arrowroot and milk mixture, and continue to whisk just until the sauce begins to thicken up, this will take about 2 to 3 minutes.
6. Transfer the sauce to a blender or food processor, add the roasted butternut squash and squeeze out the roasted garlic, blend until smooth and creamy.
7. Meanwhile, cook the macaroni noodles just until al dente, when the noodles are cooked, drain well, saving about a cup of the pasta cooking water.
8. In the same pot that was used to cook the noodles add the drained noodles back and pour the cheese sauce over the noodles, mix well. If using, add the peas and mix again.
9. Spoon the cheesy macaroni into an oven proof dish. Mix breadcrumbs with salt, pepper and oil in a small dish until combined. Sprinkle over the top of the mac and cheese and cook for 20 - 25 minutes or until it is hot and the crumb topping is golden brown.

Cooks Notes
This cheezy sauce is really good on top of roasted or steamed veggies.
I used my Blendtec to blend the sauce.

Jackfruit - Two Easy Recipes

Jackfruit is the new baby of the vegan and vegetarian world. If you have never hard of jackfruit you are in for a real treat. It is a tropical fruit, mild in flavour and easy to find in most grocery stores. It has great texture that makes it the perfect substitute for meat.

The star of both of these recipes is the jackfruit. Karen from Nutrilicious and I were busy again, this time cooking with Jackfruit. We tried the Upton’s Naturals brand which is sold in a pouch and is already chopped into bite size pieces, ready to use, cutting down on your prep time. We also tried the Native Forest Jackfruit in a can, the pieces of jackfruit are bigger and require some chopping. I thought that both products were similar in taste - but know how much you need for your recipe because the Native Forest is a 14 ounce tin and the Upton’s package is only 7 ounces, so depending on your recipe you may need two packages. Both products need to be rinsed, drained and dried well before using; so you don’t water down your dressing or sauce.

Some Jackfruit Trivia…
Jackfruit is considered the largest tree-borne fruit in the world.
Jackfruit is high in magnesium, vitamin B6 and antioxidants, which means healthy skin and hair.
It thrives in tropical climates and is popular throughout Southeast Asia, Africa and Brazil.
It's high in fiber, potassium, iron, magnesium and calcium
Low-carb and low in calories, about 30 calories in 100 grams and 5 grams of fiber!

FOR THE RECORD…My in house taster Gordy had no idea what he was eating… Jack -who?

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BBQ Jackfruit
This recipe makes 4 generous servings.

Ingredients

For the jackfruit
2 14-ounce cans of young green jackfruit in water 
2 tbsp brown sugar
1 tbsp oil, (I use grapeseed or canola)
1 tsp paprika
1/2 tsp chili powder
1 tsp garlic powder
1/2 tsp salt
1/2 tsp pepper
3/4 cup BBQ sauce, use your favourite brand

For the Slaw
2 cups shredded cabbage
1 carrot, shredded
1/2 ripe avocado
1 tbsp maple syrup 
1 tbsp lemon or lime juice
1 tbsp oil
pinch of salt
pinch of pepper

For Serving
Your favourite buns

Directions

1. Rinse, drain, and dry the jackfruit well between 2 pieces of paper towels. Chop off the core portion of the fruit and discard. Place in a large mixing bowl and set aside.
2. In a medium size bowl, mix together BBQ seasoning and add to jackfruit. Toss to coat.
3. Heat a large skillet over medium heat, once hot, add oil and seasoned jackfruit. Toss to coat and cook for 2-3 minutes.
4. Add the BBQ sauce, if too thick you can thin with a bit of water to make it saucy. Stir and reduce heat to low- medium and cook covered for about 20 to 30 minutes, stirring occasionally.
5. While the jackfruit is cooking you can make slaw. Start by making the dressing; whisk together the maple syrup, lemon or lime juice, oil, salt and pepper. Pour dressing over the cabbage, carrots and avocado and toss to coat. Place in the refrigerator until ready to serve.
6. To serve place a spoonful of slaw on the bottom buns, top with a generous serving of the BBQ jackfruit.

Cooks Notes
For finer texture, use two forks to shred the jackfruit, you can do this while it is cooking.
You can store any leftover jackfruit in the fridge for a few days, though best when fresh.
Make sure to purchase canned jackfruit that says “in brine” as opposed to “in syrup”

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Jackfruit ‘Tuna’ Salad
This recipe makes 2- 3 servings

Ingredients

1 14-ounce can of young green jackfruit in water 
2 medium stalks celery, finely chopped
1/4 cup red onion, finely chopped
1/2 cup finely chopped red, green or yellow pepper
3 tbsp vegan or any mayo you like
1 tsp yellow mustard
2 to 3 tsp fresh dill, finely chopped
2 tsp fresh lemon juice
1/2 tsp smoked paprika
1/4 tsp salt, or more to taste
1/2 dill pickled, finely chopped, (optional, but adds a bit of tanginess and crunch)
Freshly ground black pepper, to taste

Directions

1. Rinse, drain, and dry the jackfruit well between 2 pieces of paper towels. Chop off the core portion of the fruit and discard. If not already chopped, chop into bite sized chunks.
2. Put the jackfruit in a medium mixing bowl and add the rest of the ingredients and mix until fully combined. Taste and adjust seasoning. I like to let the mixture sit in the fridge for at least 30 minutes to let the flavours develop.
3. Serve in a sandwich or on top of your favourite greens.

Cooks Notes
Leftovers can be refrigerated in an airtight container for 3 to 4 days.
Make sure to purchase canned jackfruit that says “in brine” as opposed to “in syrup.”

Gluten Free Pasta taste-test and a recipe for Vegan Pumpkin Pasta Sauce with wild Mushrooms

Do you love spaghetti, penne or mac and cheese? My friend Karen from Nutrilicious and I sure do, well really who doesn’t love a good noodle. Which is why we thought why not try of some of the new pastas that are showing up on grocery shelves. It use to mean a trip to the health food store to find gluten-free and alternative pasta options. Not any more, now you can find noodles made with chickpeas, lentils, black beans and I even spotted a box of edamame spaghetti.

The good news is most are packed with protein but also low on carbohydrates. Explore Cuisine’s black bean spaghetti has 23 grams carbs, 24 grams of protein and 11 grams of fibre per 2 ounce serving. When shopping for gluten free pastas read the back of the box, I noticed that some brands base the nutritional values on 2 ounce serving and some on 3 ounce serving.

Here's what we sampled:
Tolerant Organic Black Bean Penne VS Explore Organic Black Bean Spaghetti
Explore Organic Chickpea Fusilli VS Tolerant Organic Chickpea Penne

Now the fun part, eating the pasta!
The pastas did hold up well with the sauce, but yes you do have to get use to the chewy and dense bite of the noodle. I did enjoy both the Tolerant Organic Chickpea Penne and the Explore Organic Chickpea Fusilli, but if I were to buy again I would go for the penne, but that’s because any penne is my go to pasta. Both the black bean pastas are a good choice too, and they make for a dramatic presentation. Though have fun getting members in your family to buy into black pasta, (I thought it looked purple). For the record my in house taste-tester Gordy was not sold - just give me a bowl of white spaghetti!

Cooking Gluten Free Pasta
It is challenging to correctly cook gluten-free pasta. My best advice is to start tasting for doneness a few minutes before the recommended cooking time. And do not make that pasta in advance, have it ready for when you are ready to eat. Do not rinse the pasta, just drain and add it to the sauce, and save a bit of the pasta water so you can add a splash to the sauce.

These alternative pastas are not exactly like regular spaghetti, but they make great substitute and are a healthy, alternative to regular pasta.  So go ahead and get your pasta fix and eat your noodles.

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Vegan Pumpkin Pasta Sauce with Wild Mushrooms
This recipe serves 2

Ingredients

1/2 cup raw cashews
2 cups pumpkin puree, fresh or canned
½ cup vegetable stock
1 tsp salt
1 cup of mixed mushroom
2 shallots, minced
2 cloves garlic, minced
1/4 tsp dried thyme
1/4 tsp dried chili flakes
pinch of salt and lots of fresh black pepper
9 oz of pasta, any variety you like
Chopped fresh parsley, for garnish
Drizzle of olive oil, for garnish

Directions

1. Soak the cashews in hot water for 15 to 30 minutes or until soft.
2. Blend the cashews, pumpkin puree, vegetable stock and salt in a blender until smooth and creamy.
3. Cook the pasta according to the package directions and drain, saving a cup of the pasta water. Do not drain the pasta.
4. In a large non-stick pan heat the oil over medium-high heat. Add the mushroom and cook until golden brown. Remove to a plate then cook the shallots, garlic and thyme until soft and transparent. Add the mushrooms back to the pan and sprinkle with salt and pepper.
5. Add the pumpkin sauce mixture to the pan with the mushroom. Toss in the pasta, reserving some mushrooms to decorate the top. Sprinkle over some fresh chopped parsley and more salt and pepper. If the sauce is too thick add a bit of the reserved pasta water to thin out.

Yellow Lentil Soup with Coconut Milk, vegan

I will say it loud and clear, I LOVE TO COOK AND I LOVE TO EAT. Cooking allows me the freedom to make just what I like and want to eat. I hear this over and over ...it takes to long to make healthy food, all the shopping, chopping and prep.

I have a few tips to make cooking at home FUN, think creative, you are creating something that should taste and look good enough to eat.

Set the tone! Start with a well-organized workspace and for me that means music on, tea kettle on or glass of wine, ingredients, knives and pots on the counter, ready to be used.

Have a well-stocked pantry. A cupboard filled with canned tomatoes, canned and dried beans, coconut milk, nuts, seeds, honey, maple syrup and an assortment of spices.

My fridge always has veggies like carrots, red and green cabbage, celery, onions, shallots, white and sweet potatoes and garlic. Fruits like bananas, apples. pears, lemons, limes and I always have an avocado or two ripening on the counter.

In my freezer are bags of frozen fruit for smoothies, vegetables like corn, peas and chopped spinach that can be added last minute to soups and stews.

During the week I fill in with the fruits and veggies that have a shorted shelf life.

Now on to this soup recipe. I love this soup because you can make this with what you have in your pantry and it’s easy to substitute the veggies. If you don’t have fresh spinach in the fridge, frozen works or any fresh leafy green veggies, like kale or chard. As for the rest of the ingredients I used red lentils for fibre, (and they cook up fast) and added the turmeric for the beautiful colour and its antioxidants. The coconut milk gives it the creamy texture and the dark leafy greens are a good source of many vitamins.

So with a bit of creativity and smart shopping you can stock your pantry and fridge and start cooking healthy beautiful meals filled with good ingredients and most important your LOVE..best ingredient ever.

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Yellow Lentil Soup with Coconut Milk
Makes 6 servings.
This soup will warm and fill you up with all that is good for you.

Ingredients:

olive oil for sautéing
1 large onion, diced
3 large garlic cloves, minced
2 tsp ground turmeric
1 1/2 tsp ground cumin
1 tsp cinnamon
1/2 tsp curry powder
1/4 tsp ground cardamom
1 can tomatoes, with juices, 26 ounce tin
1 can coconut milk, 15 ounce tin
1 cup uncooked red lentils, rinsed and drained
6 cups water or vegetable broth
1 tsp salt, or more to taste
freshly ground black pepper, to taste, 
1/4 tsp cayenne pepper, to taste, (I like a little heat so I used more)
2 cups baby spinach, kale or swiss chard chopped and remove the stems if using kale or chard
squeeze of lime juice, add just before serving

Directions:

1. In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
2. Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, or until you smell all the spices.
3. Add the diced tomatoes (with juices), can of coconut milk, red lentils, water or broth, salt, and pepper and cayenne pepper.
4. Stir to combine. Increase heat to high and bring to a boil.
5. Once soup starts to boils, reduce heat to medium-high, and simmer, uncovered, for about 30 minutes. 
6. Add in the spinach or whatever green you choose.
7.  Taste and adjust for salt and pepper. If soup is to thick add more water or broth.
8. Just before serving add a squeeze of lime or serve on lime wedges on the side.

Zucchini Kale Quiche With A Sweet Potato Crust

Food brings people together - no matter how far apart you are. This recipe was posted by my friend Shelley who moved to Israel in the early 80's.  Fast forward a few decades and continents and thanks to Facebook I can see what she's up to and what she's been eating.  And it's all healthy! 

Shelley eats grain-free and created this delicious quiche.
You can find the original recipe at Galilee Green.

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Zucchini And Kale Quiche With A Sweet Potato Crust
Serves 4 to 6
What makes this recipe special is the sweet potato crust.

Ingredients:

2 medium sweet potatoes, peeled and sliced thin
1 tbsp olive oil
1/3 cup of minced yellow onion
2 - 3 cloves garlic, minced
2 cups of shredded zucchini
2 cups of chopped kale, make sure to remove the stem
1/4 cup canned coconut milk or coconut cream
5 eggs
1/2 tsp salt
1/2 tsp pepper
1/4 tsp ground nutmeg
1  tomato, sliced, (optional)
a sprinkle of dried rosemary, (optional)
goat cheese, (optional)

Directions

1.  Preheat the oven to 400 degrees.
2. Lay out the sliced sweet potatoes in a pie dish in a crust-like fashion.
3. Brush some olive oil onto the sweet potato slices with a silicone basting brush.
4. Bake the sweet potato crust for 20 minutes.
5. While the sweet potato crust is baking, put 1 tbs of olive oil onto a large frying pan over medium heat.
6. Put the the minced onion and garlic in the pan, mix them into the olive oil and let them cook 3 1/2 minutes.
7. Add the shredded zucchini and kale to the pan, mix them into the onions and then let it all cook for 4 minutes, stirring every so often
8. Set the veggies aside.
9.  Then, in a medium bowl, mix the eggs, coconut milk or cream, salt, pepper, and nutmeg together with a whisk.
10. Mix the zucchini and kale into the egg mixture and then pour the whole thing into the sweet potato crust
11. Top the quiche with the sliced tomatoes. If you want, sprinkle with some dried rosemary.
12. Reduce the oven heat to 375 degrees.
13. Put the whole thing into the oven and bake for 40 minutes. Let the quiche rest for 15 minutes.
14.  Slice and Enjoy!

Beet Noodles with Spicy Almond Sauce

I love that my noodles are actually beets.  If you are gluten-free or grain-free or just want to eat more vegetables then replacing pasta with veggie noodles is a great way to up your daily intake of vegetables. And now you can buy them ready to eat at the grocery store. No beet stained fingers...Harvest Fresh is doing all the work for you!

Spiralized beets taste slightly sweet and have a great crunch. They are fun to eat, a pretty colour and loaded with all things that are good for you... nutrients like vitamins B and C, iron, manganese, copper, magnesium, and potassium. There is more, they are rich in antioxidants that are especially important for the body’s natural detoxification.

Now to this one-dish meal; start by sautéing the beets in lots of garlic and fresh ginger.  You can prepare the sauce ahead of time, then when you are ready to eat toss the beet spirals with the sauce and dinner is ready.  This recipe is as flavourful and nutritious as its bold ruby beet colour. Happy twirling!

Want to know about he health benefits of beetroot and blood pressure - keep consuming beets and read this article.

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Toppings
cilantro or parsley, chopped
crushed almonds or cashews
thinly sliced green onions
lime wedges

Directions
1. Start by making the sauce.  Mix all ingredients in a small bowl and whisk to combine, set aside.
2. In a large pan (big enough to hold the whole package of beet spirals), heat oil over medium hight heat and add the garlic and ginger. Then add the full package of beet spiral and cook for about 5 to 7 minutes or until just tender.
3. Turn down the heat and add in a good amount of the Spicy Almond Sauce, just enough to coat the noodles.  Toss well and heat through.
4. Serve in bowls and top with more sauce, cilantro, crushed nuts, green onions and lime wedges.
5. Don't forget the chopsticks!

Cooks Notes
You can add protein to this dish, tofu or tempeh.
The sauce can be prepared ahead of time.
Any leftover sauce keeps well in the fridge.

Red Beet Noodles with Spicy Almond Sauce
Serves 2
This recipe is vegan and delicious!

Ingredients

For the Beets
1 package Harvest Fresh Beet Spirals
1/2 yellow pepper, thinly slices
2 tbsp olive oil or coconut oil
1 clove garlic, minced
1 tbsp fresh ginger, minced

For the Spicy Almond Sauce
1/3 cup almond butter, (or any nut butter you like), room temperature
1 tbsp tamari or soy sauce
1 tbsp rice wine vinegar or apple cider vinegar
1/2 tsp chili flakes, (more if you like it really hot)
2 tsp fresh lime juice
1 small cloves garlic, minced
2 1/2 tps warm water, (more if needed)
2 tsp sesame oil

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Now you can buy all kinds of spiralized vegetables ready to eat from Harvest Fresh.
Thank you Harvest Fresh for sending me this colourful package of deliciousness.

Mashed Chickpea Salad that tastes like tuna - really!

I grew up eating tuna sandwiches -  on rye bread, open-face on a bagel or packed between two slices of challah.  It had to be Clover Leaf white albacore tuna, that was the only kind my mother bought and she still does. Tuna was my go to sandwich, but as I have long ago learned eating too much tuna is not so good for you, but hey...chickpeas are.

This chickpea salad is a great substitute. What I love about this recipe is that once you mash up the chickpeas, add in the veggies for a little crunch and mayo for creaminess you have a hearty filling for your sandwich.  Chickpeas are packed with protein, low in fat and filled with fibre, manganese, iron and folate. 

 This may not be the sandwich I grew up with but it sure is tasty and I think my mother would approve!

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Mashed Chickpea Salad
Chickpeas are a great source of plant-based protein.
This will make enough for about 3 big sandwiches.

Ingredients:

• 1 can chickpeas, rinsed, (15-ounce tin)
• 2 stalks celery, finely chopped
• 2 green onions, thinly sliced, (or you could use red onion)
• 1/4 cup finely chopped dill pickle, (use a bit more if you like pickles)
• 1/4 cup finely chopped red or yellow pepper
• 3 tbsp mayonnaise, (I like Vegenaise but if you love Hellmann's then why not)
• 2 tsp yellow mustard
• 2 tsp fresh lemon juice, (start with a bit and add more to taste)
• 1/2 tsp salt, or more to taste
• ground black pepper

Directions

1. Pulse the chickpeas in a food processor until broken down, but not totally mushy.
2. Add in the celery, green onions, pickles, peppers, mayonnaise and pulse a few times.
3. Transfer to a medium sized bowl and stir in the mustard, lemon juice, salt and pepper.
4. Taste and adjust seasoning, you may need more salt or lemon juice or more mayo, depending on your tastes.
5. Serve on your favourite bread or add a scoop on top of your salad.

Cooks Notes

This keeps well in the fridge for about 3 to 4 days.
 

CAULIFLOWER CARROT AND LEEK SOUP

Cauliflower and carrots become the most delicious colour when cooked together and because we eat with our eyes you will love the deep orange hue of this soup and of course the simplicity of taste.

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Cauliflower Carrot and Leek Soup
This soup is quick and easy to make and is dairy-free.
Serves 4

Ingredients:

1 tablespoon extra virgin olive oil
1 onion, chopped
1 clove garlic, chopped
1/4 tsp chili powder
1 medium cauliflower, cut into florets
2 leeks, white parts only, chopped and rinsed well
3 carrots, diced
8 cups water
1 tbsp fresh thyme if you have, otherwise use 1 tsp dried thyme
salt & pepper to taste

Soup Toppings
almonds, roughly chopped
sprouts
dash of hot sauce, optional

Directions:

Chop garlic and onions.
Separate the cauliflower florets from the stalk and cut into smaller pieces, cut the remaining stalk into small bite-sized pieces.
Prepare the leeks, cut off the dark green bottom and discard.  Coarsely chop the leeks.
Add the olive oil to a medium sauce pan over medium heat. Stir in the onions and garlic and cook until the onions soften, stiring occasionally. Add the leeks and cook for a few more minutes. Then add the chili powder and cook until fragrant.
Add the cauliflower, carrots, thyme and water and bring to a boil.  Then lower the heat and let the soup simmer until all the vegetables are soften, about 20 to 30 minutes. 
Using a blender or food processor puree as much or the soup as you want to the consistency you like.  I like to blend most of the soup. If the soup is to thick you can add more water.  Taste and add the salt and pepper.
Serve with chopped almonds, fresh sprouts and a dash of your favourite hot sauce.

Cooks Notes

Can be made ahead for the freezer.

Lentil and Mushroom Shepherd's Pie Topped with Mashed Cauliflower and Parsnip, Vegan

Remember eating TV dinners?  I sure do.  I loved them as a kid, peeling back the foil, the piping hot apple dessert (always a pea stuck in the gooey apple). My brother ate the Hungry Man Salisbury Steak and I had the Turkey Dinner.  We also ate frozen fish sticks from a blue box, crinkle cut fries and chicken pot pies. Well my recipe for Lentil and Mushroom Shepherd’s Pie brings back the TV dinner, but with a healthy twist.  I used lentils, lots of veggies and I have even thrown in a handful of peas to add a comfort food vibe to my shepherds pie! I made them in these cute little tinfoil pans for easy freezing and a dinner for one. I am planning ahead - I want to have healthy and delicious food ready to go in the freezer when I don't have time to cook. 

So preheat the oven, turn on the TV and eat!

And if you are craving that apple dessert why not try my recipe for Apple Cranberry Crisp made Sugar and Dairy Free.

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Lentil and Mushroom Shepherd’s Pie topped with Cauliflower and Parsnip Mash
This recipe will make 6 servings.

Ingredients

1/2 large cauliflower, cut into florets
1 to 2 medium parsnip, peeled and cut into 1 inch chunks
2 tbsp vegan butter
2 tbsp olive oil
½ cup unsweetened rice milk or other nondairy milk, more if needed
Salt to taste
2 tbsp olive oil
1 large onion, finely chopped
2 cloves garlic, minced
8 ounces cremini mushrooms, sliced
Two 15-ounce cans lentils, rinsed and drained
1 cup frozen green peas, or fresh when they are in season
2 tbsp dry red wine, optional
1 to 2 tbsp reduced-sodium soy sauce
dash of hot sauce
½ tsp dried thyme
3 tbsp corn starch or arrowroot powder mixed with enough water to make a smooth paste
1 cup, packed of baby spinach or swiss chard, chopped
Freshly ground pepper to taste
Sprinkle of paprika

Directions

1.  Preheat the oven to 400º F.
2.  In a large saucepan add the cauliflower and parsnip and cover with water. Bring to a boil then cover and simmer until tender, about 30 minutes. Drain and transfer to a food processor. 
3.  To the food processor add the vegan butter, rice milk and process until smooth.  Season with salt, taste and adjust seasoning, set aside until needed.  
4.  Heat 2 tbsp of oil in a medium skillet. Add the onions and sauté over medium heat for about 5 minutes.  Then add the garlic and mushrooms and continue to sauté until the mushrooms are soft and start to release their liquid.
5.  Add the lentils, wine, soy sauce, thyme, hot sauce and pepper. Cook for 5 minutes. Add the cornstarch paste and stir into the lentil mixture. Bring to a simmer just until the mixture begins to thicken. Taste and adjust seasonings.
6.  Add the spinach and the frozen peas. Remove from the heat; (I like to taste and for seasonings).
7.  Pour the lentil mixture into 6 small tinfoil pans or a 9 x 13 glass pyrex, then spoon the cauliflower parsnip mixture evenly over the top the sprinkle with paprika.
8.  Bake for 30 to 35 minutes, or until the top begins to turn golden and slightly crusty. Let stand for 5 to 10 minutes before serving. If you are putting them in the freezer, cool for about 10 minutes then cover with foil, label and store in the freezer until ready to use.  

Cooks Notes

You can always make this with mashed potatoes in place of the cauliflower.
Frozen corn work well in this recipe.
This recipe freezes well, just defrost when ready to eat and bake in the oven at 400º F for about 30 minutes or until hot.  You can also put in the oven without defrosting, bake for about 50 minutes, checking halfway.
You can make this in a 9 x 13 glass pyrex or two smaller pans.

Secrets from my kitchen

Freezing wine is a great way to always have it ready to use.  I have a designated ice cube tray just for wine.  Then when I have a recipe that calls a bit of wine I just open the freezer and pop out a wine cube and voilà, I have another layer of flavour added to my meal.