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Kale Chips

Kale chips last about as long as it takes them to cool down in my house.  It’s an incredibly effective way to eat a LOT of greens all at once! They are pretty comparable to regular chips in terms of tastiness and ‘you can’t eat just one-ness’, but you get to control how much salt goes on them and anything else you can think of.

Serves 2-3 (or 1 if you’re me)

2 bunches of kale washed and dried
1 tbsp olive oil
1/2 tsp sea salt

1. Preheat oven to 375°. Ripe kale off the spines so that you have bite sized ‘chips’.

2. Place the chips on a baking sheet and toss with olive oil and salt.

3. Put into oven and set timer for about 12-15 minutes, checking to make sure they’re not burning. They should be crisp and a little brown on the edges.

4. Remove from oven and enjoy.

Coconut Lime Chicken with Almond dipping sauce

Serves 4

Marinade:
2 tbsp coconut milk
2 tbsp lime juice
2 tbsp wheat-free tamari

Almond-Lime Dipping Sauce:
6 tbsp almond butter
1/4 cup freshly squeezed lime juice
1/4 cup coconut milk
1-2 tbsp tamari
1 tbsp agave nectar
1-2 cloves garlic

1. Place chicken breast pieces in to a bowl and cover with the ingredients for the marinade. Stir chicken and marinade together with a spoon to evenly distribute. Let chicken marinade for about 20-30 minutes.
2. Heat a 10 inch skillet over medium-high heat. Add about 1 tbsp of virgin coconut oil, then chicken pieces. Saute, stirring frequently, for about 3-5 minutes, or until chicken is cooked through. Cooking times will vary depending on the size of the chicken pieces.
3. Place all ingredients for dipping sauce into a bowl and whisk together until the mixture is thickened and well combined. Sauce can also be warmed on the stove in a small pot over low heat.
4. To serve, divide dipping sauce into four small serving bowls for each person to dip chicken into.

Gluten-Free Sweet Potato Corn Bread

I have to admit that gluten-free baking is not my forte. I`ve been blessed to be tolerant of gluten, so wheat free does it for me meaning that I`ve had no need to seriously explore the world of sorghum and rice flours. Luckily, there are others out there who are very, VERY good without gluten in their larder: www.glutenfreegoddess.blogspot.com/. Goddess is a very appropriate word for this woman as she pumps out amazing gluten-free recipes and charm in every post she delivers. She also has somewhat of a fixation on chocolate which no one seems to be complaining about either. Enjoy this lovely bread with a hot bowl of Moroccan Yam Soup or simply by itself with a bit of butter.
3 large organic free-range eggs
1/2 cup extra light olive oil or vegetable oil
3/4 cup sweet potato puree
3/4 cup organic light brown sugar, packed
1 tsp vanilla extract
1 cup Bob`s Red Mill gluten-free stone ground cornmeal
1 cup Pamela`s Ultimate Baking Mix – (or your own flour mix with 1/2 teaspoon baking soda, 1 teaspoon baking powder, and a good pinch of sea salt added)
1/2 tsp baking powder
1/2 tsp cinnamon
1 tsp Pumpkin Pie spice blend
Sea salt, to taste.
1. Preheat the oven to 350 degrees F.
2. Grease the bottom of a 8-inch cake pan and dust it with cornmeal. I used a Springform pan.
3. In a large mixing bowl, whisk the eggs until foamy; add the oil; whisk again to combine. Add in the sweet potato puree and mix well. Add the light brown sugar, and bourbon vanilla extract, and mix to combine.
4. In a separate mixing bowl whisk together the dry ingredients: cornmeal, gluten-free flour mix, baking powder, cinnamon, Pumpkin Pie Spice blend, and sea salt.
5. Using a rubber spatula or wooden spoon, add the dry ingredients into the wet; and stir by hand just enough to make a smooth batter.
6. Pour the batter into the prepared cake pan.
7. Bake on a center rack in the preheated oven for about 45 minutes or so, until the cornbread is firm to the touch and golden. Check with a wooden pick, if necessary; if it emerges clean, the cornbread is done. [Remember, Dear Reader, I bake at high altitude, so please use your own tried-and-true guidelines for baking times.]
8. Cool the cornbread in the pan- on a wire rack- for ten minutes. Remove from the pan and continue to cool.
9. Serve slightly warm with a dab of your favorite butter or buttery spread.
Chickpea Pancakes with White Bean and Basil Tapenade

Chickpea Pancakes with White Bean and Basil Tapenade

This recipe is very easy to prepare and the chickpea pancake is a nice break from the regular cracker or pita that is normally served with bean dips. This would go great as a starter to a Greek or Mexican meal, or on it`s own as a light meal.

Serves 8

1 cup chickpea flour (also called garbanzo bean flour)
5 tbsp olive oil
1 cup canned or cooked cannellini beans or white kidney beans, drained and rinsed
2 tbsp chpped fresh basil
1 clove garlic
1/2 tsp sea salt, plus additional to taste
fresh ground black pepper to taste

1. Preheat oven to 450°
2. Prepare pancake: pour 1 1/3 cups water into a medium bowl. Add flour to bowl slowly, whisking in until smooth. Allow mixture to stand at room temperature for at least 1 hour. When hour is complete, stir in 2 tbsp olive oil and 1/2 tsp salt.
3. Heat a 10 inch cast iron or oven-safe heavy skillet on medium-high. Add 2 tbsp olive oil, pour in vatter and cook for 30 seconds to 1 minute, until the edges of the pancake begin to turn golden brown. Do not flip. Place skillet in the oven and bake for about 25 minutes, until crisp around edges and light golden brown. Slide pancake onto a cutting board and slice into 8 wedges.
4. Prepare tapenade by placing white beans, remaining 1 tbsp olive oil, 3 tbsp water, basil, and garlic in a food processor and puree until smooth. Season with salt and pepper to taste. Scrape mixture into a sealable container, and set aside until needed, or dollop directly onto chickpea pancakes and enjoy.

This recipe is from Clean Eating magazine.

Cashew Pudding with Rhubarb compote

Cashew Pudding with Rhubarb compote

This recipe is an all time favorite during rhubarb season. The nutty sweetness of the cashews blends deliciously with the tartness of the rhubarb. Serve for Tuesday night dinner or at a dinner party to guests, everyone will be licking their bowls.

Serves 6

The Pudding
1 cup cashews
3 cups boiling water
6 tbsp arrowroot powder
3 tbsp honey
2 tsp vanilla

Rhubarb compote
4 cups chopped rhubarb
1/2 cup water
1/4 cup honey

1. Grind the cashews in the blender. Add the boiling water until creamy. This makes about 3 1/2 cups of cashew milk.
2. Pour 1 cup of cashew milk into a boil and mix in the arrowroot powder until it is quite smooth.
3. Pour this mixture and the rest of the cashew milk into a saucepan. Add the honey and vanilla.
4. Heat over low to medium heat until thickened, stirring all the while so it doesn’t boil.
5. Pour into individual serving dishes, the pudding will continue to thicken as it cools.
6. To make the compote, put the chopped rhubarb and water in a saucepan over medium heat until the rhubarb is quite soft. Keep watching and stirring it as it doesn’t take long to cook. Add the honey and stir to combine.
7. Spoon a bit of compote over each pudding, serve warm or cold and enjoy.

 

Sunny Sunflower Seed Burgers

Makes 6-8 burgers

1 cup uncooked short grain brown rice
2 cups water
pinch sea salt

2 cup raw sunflower seeds
1 tsp garlic powder
½ tsp dried thyme
½ tsp dried oregano
½ tsp ground cumin
½ tsp Herbamare
1 small carrot, coarsely chopped
small handful of fresh parsley
extra virgin olive oil for cooking

  1. Place rice into a small pot with a tight-fitting lid. Add water and sea salt, cover and bring to a boil. Turn heat to a low simmer and cook for 45 minutes. Remove from heat and let stand for at least 20 minutes.
  2. In a food processor, place the sunflower seeds, garlic powder, thyme, oregano, cumin, and Herbamare and process until finely ground. Add the chopped carrots and parsley and pulse a few times. Then add the rice and pulse a few times to combine all of the other ingredients. Be sure not to over process the mixture or it will get very gooey.
  3. Form mixture into patties. Uncooked patties can be sotred in a glass container in between pieces of waxed paper in the refrigerator for up to a week.
  4. When ready to cook, heat a skillet over medium heat and add about one tbsp extra virgin olive oil. Add burger and cook on both sides for 3-5 minutes.
  5. I recommend enjoying these burgers on Ezekiel hamburger buns (available frozen at most health food stores) with your favourite toppings.

Taken from The Whole Life Nutrition Cookbook 2nd edition by Alissa Segersten and Tom Malterre

Garlic-Lemon Salmon on Spinach

Garlic-Lemon Salmon on Spinach

This uber-easy recipe was actually a pod cast from the website by Jerry Seinfeld’s wife Jessica called; www.doitdelicious.com
The recipe is so easy that I watched the video once and remembered the whole thing – well, almost  (and I changed the fish from halibut to salmon).

4 4oz pieces of salmon with skin removed
1 lemon cut into slices
10oz baby spinach (about 3-4 handfuls from bag or box)
1tbsp olive oil
1 1/4tsp salt
1 clove of garlic smashed and cut in half

1. Preheat oven to 450˚.
2. Rub a baking pan thoroughly with the two halves.
3. Toss spinach with olive oil and 1/4tsp of salt, and spread evenly over the pan.
4. Place fish on spinach bed.  Salt each piece of fish with remaining 1tsp of salt.  Place 2-3 slices of lemon on each piece of fish.
5. Place fish in oven for 7-8 minutes, or until the fish is no longer translucent in the middle.

Moroccan Yam Burgers

Ryan’s Moroccan Yam Burgers

My husband Ryan is a talented guy in many ways. Cooking, however, is not one of them; this is not his recipe :) I’ll likely be posting many many vegetarian burger type recipes as I love a good burger. And though I will occassionally go all out and indulge in a grass-fed, organic, free-range beef or buffalo burger, I usually prefer to go for a lighter option. Really, it’s just an excuse to layer all of my favorite toppings between two buns! Who can resist sauteed mushrooms, crisp red onions, garlic aoili, all the varieties of lettuce, cheese (sometimes), unpasterized saurkraut,  etc etc etc. It’s got to be lunchtime somewhere…….

Makes 12 patties

6 cups grated yams
2 tbsp garlic, peeled and coarsely chopped
2 tbsp ginger, peeled and coarsely chopped
1-19oz can chickpeas, drained and rinsed
1 1/2 cup unsalted mixed nuts
1/2 cup fresh cilantro, chopped
2 tsp cumin
1 tbsp chili powder
1 tsp coriander
1/2 tsp cinnamon
1 tsp pepper
2 tbsp soy sauce or tamari
2 tbsp sesame oil
1 tbsp egg replacer mixed with 3 tbsp water (or 2 eggs)
1/3 cup dry breadcrumbs (use wheat-free or gluten free breadcrumbs to suit your diet)
vegetable oil for sauteing

1. Peel the yams and grate them in a food processor or by hand. Put grate yams in a large mixing bowl.
2. Put the garlic and ginger in the food processor and pulse until finely chopped.
3. Add hald of the chickpeas to the garlic and ginger and process until fairly smooth. Add this mixture to the shredded yams. Put the remaining chickpeas in a bowl and mash them slightly with a potato masher or a large metal spoon. Add them to the yam mixture.
4. Add nuts to the food processor and grind until coarsely chopped. Add them to the yam mixture.
5. Add cilantro, cumin, chili powder, coriander, cinnamon, and black pepper to the yam mixture and mix well.
6. Mix the egg powder mixture, or eggs, in a small bowl and set aside.
7. Add soy sauce or tamari and sesame oil to the yam mixture and mix well.
8. Add eggs or egg replacer and breadcrumbs. You may need a bit more breadcrumbs to make the patties stick together. Measure into 1/2 cup portions and form into patties.
9. Saute on medium low, approximately 5 minutes on each side.
10. Serve on Ezekiel buns or your favorite whole wheat bun with lettuce, tomato, sliced red onions, and tzatziki.

This is another recipe from the ‘Whitewater Cooks at home’ cookbook by Shelley Adams. 

Crispy Tofu Nuggets

Crispy Tofu Nuggets

Tofu is unfortunetly not without it’s faults as a potential health food. It is however a very good source of protein and relatively fast to prepare. I keep it on hand for the occasional quick dinner. Like anything else that isn’t completely healthy, use this food in moderation.

Serves 4

1 package (440g) firm or extra firm tofu
2 tbsp soy sauce or tamari
1 tsp sesame oil
1 tbsp rice vinegar
1 tbsp thai sweet chili sauce
1 tbsp arrowroot powder
1 tbsp water
1/3 cup sesame seeds (untoasted)
or 1/3 cup panko or other dry breadcrumbs
2 tbsp vegetable oil for frying

1. Slice tofu into 15 rectangular pieces. Put the pieces on the bottom of a glass baking dish.
2. Mix soy sauce or tamari with sesame oil, rice vinegar and sweet chili sauce; pour this over the tofu turning the pieces over to coat. Marinade for about an hour (or longer) turning the tofu over a couple of times.
3. Mix the arrowroot powder and water together in a small bowl. Put the sesame seeds or panko bread crumbs in another bowl.
4. Remove the tofu from the marinade, (most likely, it will be all absorbed to the tofu) and dip each piece first into the arrowroot mixture and then the seeds or crumbs, pressing quite firmly to get them to stick.
5. Heat a saute pan to medium and add the vegetable oil.
6. Add the tofu nuggets to the hot pan and saute for a minute or 2 on each side until they are golden brown. Don’t try to fitr too many in the pan at one time or you’ll have trouble flipping them around.
7. Remove from the pan and set onto paper towel to soak up any extra oil, then serve right away with your favorite dipping sauces.

This recipe was taken from ‘Whitewater Cooks at home’ by Shelley Adams.

Moroccan Yam Soup

Moroccan Yam Soup

This recipe was passed on from my mother-in-law, and is a staple in her kitchen.  It’s freezes well, is fancy enough to serve to company, and healthy at the same time.  Yams are very high in carotene which is helpful for everything from preventing cancer, to keeping your eyesight strong.

Serves 6-8

½ cup olive oil
¼ cup minced garlic
1 tbsp turmeric
2 tbsp oregano
1 tbsp ground black pepper
1 tsp saffron threads
8 cups grated yams (do this in the food processor to save time)
1 cup chopped red peppers
1/3 cup crushed tomato
4 cups chopped onion
1/3  cup minced ginger
2 tsp cinnamon
¼ cup ground cumin
1 cup chopped celery
6 cups soup stock (chicken or veggie is fine)
1 cup sliced almonds
½ cup currants
salt

  1. Slowly sauté onions in oil at low to medium heat, stirring often, until soft and caramelized.
  2. Add garlic, ginger, and spices cook 2 minutes, stirring often.
  3. Add remaining ingredients, and simmer whisking periodically until yams practically ‘melt’ and thicken the soup (or use a hand blender once the yams are soft).

 Recipe from the Alfresco restaurant, Saltspring Island, BC