Potato, Kale, and White Bean Hash

Potato, Kale, and White Bean Hash

A hearty and nutritious meal that can be prepared any time of the day.

Serves: 4

Ingredients

Quantity

Russet Potato

1, large, scrubbed & diced

Butter or Olive Oil

2 tbsps.

White Onion

¼ cup, thinly sliced

White Beans

1 can, drained and rinsed

Kale

2 ½ to 3 cups, thinly sliced

Lemon

1, zested

Parmesan Cheese, Shredded (Omit if Vegen)

¼ cup

Kosher Salt and Black Pepper

To Taste

Crushed Red Pepper Flakes

To Taste

Directions

1.     Melt butter/heat oil in a heavy bottomed skillet over medium-high heat. Add the potatoes and a generous pinch of Kosher salt, toss well to coat. Cover the skillet with a tight fitting lid and cook for 7-9 minutes, tossing or flipping occasionally to ensure that all sides of the potatoes are browning and getting crisp.

2.     Add the onions and the white beans to the skillet with the potatoes, mix well and gently arrange the beans and onions into a single layer in the pan. Leave to cook for 3-5 minutes, flipping once or twice, to ensure that the beans are browning and getting crisp.

3.     Add the ribbons of kale and cook briefly until the kale wilts slightly. Remove from the heat and sprinkle in lemon zest, black pepper, red pepper flakes, and additional salt to taste. Serve immediately.

Reference

Posted November 30, 2012 on

http://beardandbonnet.com/potato-kale-and-white-bean-hash-gluten-free-and-vegan/

Coconut Curry Lentils and Potatoes

Coconut Curry Lentils and Potatoes

A hearty recipe for those craving lentils.

Servings: 4

Ingredients

Quantity

Brown Lentils

1 cup, rinsed & drained

Coconut Milk

2 cups

Vegetable Broth

1 ½ cups

Curry Powder

1 tbsp.

Russet Potatoes, Medium

2, peeled & cut into ½ inch cubes

Peanut Oil

2 tbsps.

Frozen Peas

1 cup

Cilantro, Minced

¼ cup

Directions

  1. Combine the lentils, coconut milk, vegetable broth and curry powder in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat and simmer, partially covered. Stir occasionally and let cook for about 15 minutes.
  2. Add potatoes to the pan and cover completely. After about 10 minutes, stir in peanut oil and add more liquid if it’s getting dry.
  3. Add peas, cover and keep cooking until lentils and potatoes are very tender, about 5 to 10 minutes. If it gets too dry, add more liquid. It should be moist, but not soupy. Finish with lots of black pepper and cilantro.

Reference

Found at http://wellvegan.com/recipes/coconut-curry-lentils-and-potatoes

Grilled Pineapple Salsa

Grilled Pineapple Salsa

With the last bit of snow melting away and warmer weather coming, it is time to fire up the grill and make some delicious salsa. One part sweet, one part smoky, 100% delicious.

Servings: 2-3

Ingredients

Quantity

Pineapple

½ ripe, trimmed & sliced

Red Bell Pepper

1 large, seeded & quartered

Red Onion

½ small, peeled & cut in half

Jalapeno

1 whole

Cilantro

½ cup, finely chopped

Lemon Juice

1 tbsp.

Ground Ginger

¼ tsp.

Ground Cumin

¼ tsp.

Salt and Pepper

To Taste

Olive Oil

As Needed

Directions

  1. Grease grill and heat to medium high heat.
  2. Drizzle red onions with olive oil and thread onto a skewer (if using a wooden skewer, soak skewer in water for at least 30 minutes beforehand). Drizzle red bell pepper quarters and jalapeno with olive oil to lightly coat.
  3. Working in batches as needed depending on grill size, grill pineapple and vegetables at medium high heat until tender and lightly charred all over, about 12 minutes for the onions, turning occasionally, about 8-10 minutes for the pineapple, or until caramelized, flipping once, 6 minutes for the red bell peppers, flipping once, and jalapeno for 3-5 minutes, turning occasionally.
  4. Once cool enough to handle, dab off any excess oil with paper towels from vegetables and chop pineapple (cutting around core), red bell peppers, and onions. De-vein and de-seed jalapeno and dice, reserving some of the seeds if desired.
  5. Toss pineapple, red bell pepper, red onion, jalapeno, cilantro, lime juice, ginger, cumin and salt and pepper to taste in a large bowl. If you would like it spicier, add some of the jalapeno seeds to taste.
  6. Can be served immediately or even better chilled.

Reference

Jen@CalsbadCravings – Posted May 18 2015

http://www.carlsbadcravings.com/grilled-pineapple-salsa/

Healthy Chocolate Chip Pumpkin Bread

Healthy Chocolate Chip Pumpkin Bread

A unique twist on a crowd favourite. A good addition to any breakfast or afternoon snack.

Serves: 4-6

Ingredients

Quantity

Wet

Coconut Oil

1/8 cup, melted

Maple Syrup

¼ cup

Almond Milk

½ cup

Apple Sauce

¼ cup

Pumpkin

1 cup

Molasses (Optional)

1 tbsp.

Dry

Spelt Flour

1 ½ cups

Salt

½ tsp.

Baking Powder

1 tsp.

Cinnamon

1 tsp.

Chia Seeds

1 tbsp.

Chocolate Chips

1 cup

Directions

  1. Preheat oven to 350F. Add all of the wet ingredients to a large bowl and stir until combined.
  2. Add in the dry ingredients except chocolate chips and stir until just combined. Try not to overmix or it will get tough. Then add in the chocolate chips.
  3. The batter will be thicker than regular quick bread batter. Transfer it into a greased loaf pan and bake for 45-50 minutes, or until a toothpick inserted comes out clean.
  4. Let cool before slicing! Store for 1-2 days on the counter before transferring to the fridge (or freezer!)

Reference

Leigha – Posted November 21

http://theyoopergirl.com/2015/11/healthy-chocolate-chip-pumpkin-bread/

Vegetarian Spinach Dip

Vegetarian Spinach Dip

A healthier alternative to traditional spinach dips. This dip is packed with hearty nutrients to fuel you throughout your day. A multi-use recipe that can be used as a spread or a dip. Perfect pairing are bread, pita, and vegetable sticks.

Serves: 2

Ingredients

Quantity

Baby Spinach

200g., fresh

Green Peas (Optional)

25g., frozen

Onion

1, medium

Roma Tomato or Tomato Paste

1, medium or 2 tbsps.

Garlic Paste

1 tbsp.

Olive Oil

1 tbsp.

Salt

To Taste

Pepper

To Taste

Directions

1.     Blanch the baby spinach for 10 minutes in boiling water.

2.     Drain the water, and immediately soak in ice water for 10 minutes. It will restore the fresh green colour of spinach followed by blend it in blender.

3.     Boil the frozen green peas for 10 minutes

4.     Heat olive oil in a non-stick pan, put finely chopped onion and ginger garlic paste

5.     Add finely chopped tomato or add 2 tbsp. tomato puree

6.     Add boiled green peas and mashed the whole mixture coarsely

7.     Add spinach puree, bring to boil

8.     Finally add salt and pepper to taste

Reference

Sushma Singh

Lemon Rasam

Lemon Rasam

A traditional South Indian dish that can be enjoyed as a soup or paired with rice. To unlock the flavourful potential of the rasam, it is recommended to temper the spice by cooking them quickly in hot oil. This process allows for the aroma and flavour of the spices to develop.

Serves: 4-5

Ingredients

Quantity

Oil

1 tbsp.

Mustard Seeds

1 tsp.

Cumin Seeds

1 tsp.

Ground Cumin

1 tbsp.

Black Pepper Powder

½ tbsp.

Paprika

½ tbsp.

Ground Turmeric

1 tsp.

Sprig Curry Leaves

1

Tomatoes

1 ½, cubed

Lentils

½ cup, cooked & pureed

Water

As needed (begin with 4 cups)

Salt and Pepper

To Taste

Lemon Juice

1/4 cup

Cilantro

2 stems, chopped

Directions

1.     For the tadka – Place the oil in a wok or saucepan over medium-high heat. Once the oil is hot, add the mustard and cumin seeds and stir frequently until they crackle and pop. Add ground cumin, black pepper, paprika, turmeric, and curry leaves and sauté for ~10 seconds.

2.     To the pan, add cubed tomatoes and cook until tomatoes become tender, stirring occasionally.

3.     Add pureed lentils and cook for about 2 minutes.

4.     Add water as desired and bring to a boil.

5.     Cook for about 5 minutes, taste, and add desired salt/pepper.

6.     Once fully cooked, remove from heat and stir in lemon juice.

7.     Garnish with chopped cilantro.

Reference

IshaUSA

http://www.ishafoundation.org/us/blog/lemon-rasam-recipe/

Mint Chutney

Mint Chutney

A dual use recipe for use a spread or a dip. Great for pairing with samosas, baked potato wedges and fries, as well as meat or vegetable kebabs. This recipe includes yogurt. For a vegan option, use the yogurt alternative of your choice (e.g., soy yogurt), or simply omit.

Servings: 3-4

Ingredients

Quantity

Yogurt

½ cup

Mint Leaves

1 cup, fresh

Cilantro

½ cup, fresh

Ginger

1 tsp., fresh, peeled & diced

Cumin Powder

1 tsp.

Chaat Masala

½ tsp.

Mango (Amchur) Powder

½ tsp.

Lemon Juice

1 tbsp.

Salt and Sugar

To Taste

Directions

1.     Whisk yogurt in a bowl until smooth. Add the cumin powder, chaat masala and mango powder to the yogurt and mix well.

2.     In a blender, mix mint leaves, coriander, and ginger. Add a few tablespoons of water and blend until smooth.

3.     Mix the blended paste with the yogurt. Add salt and sugar to taste.

Reference

IshaUSA

http://www.ishafoundation.org/us/blog/mint-chutney-recipe/

Fresh Homemade Tomato Sauce

Fresh Homemade Tomato Sauce

Having a homemade tomato sauce in your recipe book is necessary have for every cook in the kitchen. Perfect for pairing with pasta or rice, a fresh tomato sauce recipe allows for experimentation and creativity. Perfect for date-night when you are trying to impress someone with your cooking prowess.

Serves: 2

Ingredients

Quantity

Olive Oil

2 tbsps.

Onion

½, chopped

Garlic Cloves

4, chopped

Zucchini

½, chopped

Cremini Mushrooms

5, chopped

Hot Yellow Pepper

1, chopped

Tomatoes

10, medium/large

Tomatoes

1 can, diced

Oregano

To Taste

Salt and Pepper

To Taste

Parsley Leaves

To Taste, Fresh or Dried

Directions

1.     Heat a large pan or pot on low medium heat. Add olive oil and spread to cover the bottom of the pot.

2.     Finely chop onion and garlic. Add onions and garlic to the pot and stir frequently. Cook until soft (about 5 minutes).

3.     Cut zucchini, mushrooms, and pepper into bite sized pieces. Add to pot and stir frequently. Cook until soft (about 7 min).

4.     Wash and prepare tomatoes- cut tomatoes into large chunks, removing cores. Add tomatoes to pot. Add canned diced tomatoes. Add oregano, salt, and pepper to taste. Cover pot, reduce heat, and allow to simmer. Check pot frequently and stir to prevent burning. Cook until tomatoes disintegrate (about 1 hour).

5.     Add parsley to pot (chop leaves if fresh). Cook for 5 minutes, and serve over pasta. Enjoy!

Reference

Nina Malek

Skinny Homemade Houmous

Skinny Homemade Houmous

Looking to save a few dollars? Making your own houmous versus purchasing the store bought brands is a quick and easy solution. Packed full with natural ingredients and no preservatives this recipe will have you dipping for more. Use as a spread or as a dip this is the perfect companion for pitas, sandwiches, and veggie sticks.

Serves: 2

Ingredients

Quantity

Chickpeas

1 (660g.) can

Tahini

1 tsp.

Natural Yogurt

2 tbsps.

Cayenne Pepper

1 pinch

Garlic Clove

½, chopped

Lemon

½, juiced

Directions

1.     Open the can of chickpeas, juice and all, into a blender. Add the tahini, yoghurt and a pinch of cayenne pepper, then peel and add the garlic. Squeeze in the lemon juice, then blitz until smooth. Taste and season to perfection, then serve with an extra sprinkling of cayenne.

Reference

Jamie Oliver

http://www.jamieoliver.com/recipes/vegetables-recipes/skinny-homemade-houmous/#l4qM5tCfYsux37YF.97.

Vegan Chili

Vegan Chili Recipe

Serves: 6

Chili is one of those meals, which is easy to make and affordable because it yields a greater quantity of food and doesn’t spoil quickly. On those cold Canada winter nights, a hot pot of chili is one of the greatest ways to warm yourself. Unlike most chili’s that are hearty with meat this chili recipe is completely vegetarian and packed filled with delicious and healthy vegetables. If you’re not in a rush, once your chili is finished let it sit for 24 hours. This time allows the spices and herbs to bring out their full flavour and incorporate it into the chili.

Ingredients

Quantity

Vegetable Oil

1 tbsp.

Red Kidney Beans

3 cups, cooked

Black Beans

3 cups, cooked

Tomatoes

4 cups, diced

Corn

1 cup

Carrot

1, large, chopped

Bell Peppers (Green and Red)

2, diced

Molasses

1 tbsp.

Paprika

1 tbsp.

Cumin Powder

2 tbsp.

Coriander Powder

1 tbsp.

Ginger

1 tbsp., fresh, grated

OR

1tsp., ginger powder

Cilantro

½ cup, fresh, chopped

Lime/Lemon

1, juiced

Salt and Pepper

to taste

Directions:

In a large pot, heat oil over medium heat. Sauté fresh ginger until light brown (about 2 minutes), then add carrot, corn, bell peppers, and tomatoes. Sauté until tender. Add beans and water (optional) to reach desired consistency. Add molasses, salt and pepper, paprika, cumin powder, coriander powder, and continue to simmer for at least 15-20 minutes, stirring often. Turn off heat, add cilantro, and lime juice.

As seen on http://www.ishafoundation.org/us/blog/vegan-chili/