Tag Archive for: Wheat Free

Moroccan Yam Burgers

Ryan’s Moroccan Yam Burgers

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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

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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

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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

 

Chocolate Avocado Pudding

Chocolate Avocado Pudding

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This pudding knocks everybody’s socks off. Kids and adults fight for the last spoonful, and nobody realizes they’re also lapping up B vitamins, fiber, as well as vitamins C, E, and K.  Ti’s smooth, chocolatey, and everything a good pudding should be. For those of us living in British Columbia (or similar cold winter climates) this recipe is best for the summer months because tropical fruits such as avocados cool our bodies down, when we need to conserve that warmth.

Serves 2-3

2 large or 3 small avocados
1/4 cup cocoa powder (use a gluten free brand such as Dragoba if you are sensitive to gluten)
1/4-1/3 cup honey
1/2 tsp vanilla extract
dash of cinnamon

Place all ingredients in blender and blend until smooth and creamy. Add more sweetener if needed, and enjoy.

 

Sesame Miso Ginger Dressing

Sesame Miso Ginger Dressing

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As a foodie and wannabe chef, I am super proud of this dressing.  It is a little labour intensive for a dressing, but well worth it. Read more

Warm Winter Kale Salad

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This salad is a lovely way to enjoy a nutrient packed green.  Kale is high in Vitamins A and C, as well as beta-carotene, and minerals iron, manganese, calcium, and potassium. Serve this salad warm or cold, to company or for a Tuesday night dinner, and know that you’re feeding your cells as well as your taste buds.

Serves 4
2 bunches of Kale (any variety is fine)
2 red peppers
1/2 cup thinly sliced carrots
1/3 cup pumpkin seeds
1/2 cup marinated articoke hearts optional
Dressing: Sesame Miso dressing

1. Preheat oven to broil. Cut peppers in 2, removing stems and seeds.  Place on baking sheet with skin side up. Broil for about 10 minutes or until most of the skin is black.  Take out of the oven and put on plate with a metal bowl ontop, or into a ziplock baggie, as long as they are sealed in so that they can steam.  After peppers have cooled slightly (about 15-20minutes) skins should peel off easily.  Discard the skins and cut peppers into stripes.

2. Meanwhile, put pumpkin seeds on a baking sheet with oven at 350˚ and roast for 6 minutes.

3. Cut carrots into thin matchsticks (or just rounds if you’re short on time).

4. Wash kale and rip the leaves off stems into bite-sized pieces.  Place in steamer and steam for 3-5 minutes until kale is bright green.

5. Place peppers, pumpkin seeds, carrots, articoke hearts, and kale into a salad bowl and toss with one recipe of Sesame Miso Ginger dressing. Can be served cold, but is especially nice warm.

 

Spelt Flax Hotcakes

Spelt Flax Hotcakes

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Serves 2-3 (or less if my Dad is around)

My dad made breakfast in our family.  Everyday he’d be making the ‘breakfast of the day’, which followed a schedule for my entire younger life. The schedule was as follows;

Monday – eggs (usually poached)
Tuesday-cold cereal or porridge depending on the season
Wednesday-eggs (often fried)
Thursday-cold cereal or porridge depending on the season
Friday-French toast
Saturday-eggs (always scrambled)
SUNDAY-PANCAKES OR WAFFLES!!!  Needless to say, Sunday was always our favourite day, especially dad`s.  I don’t know how many times he doubled the recipes he made, but there always seemed to be enough for him to have 10 more when everyone else was done; with a huge smile on his face.  So pancakes, as long as they’re good pancakes, always remind me of Sundays at our house. 

1 egg
1 ½ cup buttermilk (if you don’t have buttermilk, you can make your own by adding about ½ tsp of vinegar to the milk.  I’ve done this with regular, almond, and soy milk with good results in all cases.)
1 tbsp melted butter or vegetable oil
½ tsp vanilla
1 cup spelt flour (the recipe actually calls for ½ cups each of whole wheat and unbleached flour, so you can do that if it`s easier)
4 tbsp ground flaxseed
1 tsp baking powder
¾ tsp baking soda
¼ tsp salt

  1. In a small bowl, lightly whisk together the egg, buttermilk, vanilla, and melted butter.  In another bowl, add flour(s), and the rest of the dry ingredients. Add the wet mix to the dry mix and gently stir them together, taking care not to over mix.  Let the batter rest for a few minutes while your griddle heats up to 350 degrees. The batter is quite runny, but don’t worry, it will firm up when cooked.
  2. Lightly grease the griddle with butter or veggie oil.  Using a ladle, or 1/3 cup measuring cup, drop batter into 4” circles. When bubbles begin to appear on the uncooked surface and the edges begin to dry out, flip the cakes over and cook until golden brown. Serve immediately with your favourite toppings. 

This recipe was adapted from the cookbook `The Rebar Modern Food Cookbook`


Scrambled Tofu

Scrambled Tofu

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Tofu scrambles became a big part of my life after I left home and had to start cooking for myself.  My mom had always served tofu, so it was familiar, and I found that meat protein did not fit into my student budget quite as well. This is great for any meal of the day.  I will make it on weekends for a tasty brunch, or for lunch or dinner when I need something quick and tasty.  Serve with toast, brown rice, salad or quinoa for a complete protein packed meal. 

Serves 4-6

  • 1lb tofu
    2tbsp oil
    ½ cup chopped onion
    ½ cup chopped celery
    ½ cup grated or chopped carrots
    1/4cup slivered almonds (optional)
    1cup sliced mushrooms(optional)
    2tsp tamari (or 1 1/2tsp soy sauce)
    1tbsp parsley
    1/4tsp sage        
    1/4tsp turmeric
    pinch of marjoram
    1/4tsp black pepper
    1/2tsp sea salt
    1tbsp whole wheat, spelt, or kamut flour

1. Drain the tofu in the strainer, pressing it gently to release water, then mash it and set it aside.

2. Saute onions, celery, and almonds in oil, until veggies begin to soften and the almonds are slightly browned. 

3. Add the remaining ingredients except the whole wheat flour.  Continue cooking and stirring until the mushrooms are softened and the spices are well mixed. 

4. Sprinkle the flour over the mixture and stir until the veggies are coated and any liquid has thickened. 

5. Stir in the tofu, and cook over low heat for 10-15 minutes more. 

This recipe was adopted from an old favourite of mine, “Salt Spring Island Cooking; Vegetarian Recipes from the Salt Spring Centre” by Rodney Polden and Pamela Thornley.


Apple Raisin Spelt Muffins

Fruit Sweetened Apple Raisin Spelt Muffins

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These muffins remind me of my home town because they come from an old vegetarian restaurant called ‘The Big Carrot’.  Now, they remind me of my mom, because she makes them all the time. We can be at an airport, a beach, or any old family gathering, and these muffins are too! How can you go wrong with a sugar-free muffin!  Don’t be scared by the large scale ingredients, they freeze well and you’ll never have trouble finding people to eat them for you. 

Makes 24 large muffins

Dry ingredients:
      6 cups spelt flour
      1 cup raisins         
      1tbsp cream of tartar
      1tbsp baking soda
      ½ tbsp. sea salt

 Wet ingredients:
      2 cups whole pitted dates
      4 cups chopped apples
      1½ cups sunflower oil
      2 cups apple juice
      1/8 cup vanilla extract
      1¼ cups water

 1. Preheat oven to 350˚

2. Combine dry ingredients in a large bowl.

3. In a small pot, cover dates with water. Bring to a boil, turn off heat, and let cool. Puree in a blender or food processor.

4. Combine wet ingredients in a separate bowl.

5. Add wet to dry and gently fold together being careful not to over mix. Add large spoonfuls to well-greased muffin tins so that batter is just over the tops of the muffin tins.

6. Bake for 20 minutes, and then rotate tins.

7. Bake for an additional 10 minutes.  If baking large muffins or until a toothpick inserted in the middle comes out clean. 

This recipe was taken from The Bar None Cookbook, a great cookbook from an even better vegetarian restaurant in Courtenay BC which is sadly no longer open. 

Mochanana smoothie

Mochanana smoothie

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I found this recipe watching a British show called,”you are what you eat”. This show features a dietitian by the name of Gillian McKeith transforming people’s lives by changing their horrendous diets.  Gillian created this recipe for a woman who was addicted to cafe lattes, and despite the fact that it’s caffeine-free, she loved it! You’ll love it too, even if you’re not a coffee-aholic. 

Makes 1 smoothie

         2 tsp cafe-lib or any coffee substitute
         1 tbsp boiled water
         1 ripe banana
         200 mls rice, soy, or almond milk

1. Put coffee substitute on a blender or food processor and add hot water and stir.  Add remaining ingredients and blend until smooth.  Enjoy!