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Cream of Broccoli & Cashew Soup

Makes roughly 2.5 liters

What you’ll need…

2 tbsp extra virgin olive oil
3-5 whole garlic cloves
1 medium onion, chopped
1 small leek, sliced
1 stalk celery, sliced
1 small sweet potato, peeled & diced
4 cups roughly chopped broccoli florets (roughly 2 heads)
6 cups vegetable stock or water
½ cup raw cashews
2 tbsp arrowroot or tapioca starch (mixed with 2 tbsp/30 mL cold water)
2-3 tbsp nutritional yeast
½ tsp apple cider vinegar
  salt & pepper, to taste

What to do…

  1. In a large soup pot, heat oil over medium. Add garlic, onion, leek, celery and sweet potato. Cook 3-5 minutes, stirring often, or until starting to soften.
  2. Add broccoli and cook 1-2 minutes longer, stirring constantly. Add stock, cashews and starch mixed with water. Increase heat to medium-high, bring to simmer.
  3. Reduce heat, cover and simmer for 20-30 minutes, or until vegetables are tender.
  4. Add remaining ingredients. Blend until smooth using an emersion blender, or using a regular blender in batches. Be sure to vent the lid to avoid steam build-up if using a traditional blender. Season with salt and pepper to taste.



Coconut Kefir

Makes 2 cups

What you’ll need…

1 can organic coconut milk
½ cup filtered water
1-2 probiotic capsule (min 5 strands, 5 billion active cells)
1 500mL jar, sterilized

What to do…

  1. Add coconut milk and water to blender. Open probiotic capsule(s) and add contents.
  2. Pour mixture into sterilized jar. Cover with paper towel or cheese cloth.
  3. Culture at room temperature for 6-36 hours. Taste often with a sterilized spoon to desired taste.
  4. Store in the fridge for 3-5 days.



Chia Pudding Variations

Makes 2 cups

What you’ll need… 

2 cups sweetened & favoured liquid
4-5 tbsp chia seeds
   
Chocolate Coconut  
1 cup coconut milk
2/3 cup cold water
2-3 tbsp maple syrup or honey
2 tbsp cocoa powder
¼ tsp vanilla extract
pinch sea salt
4-5 tbsp chia seeds
   
Raspberries & “Cream”  
1¼ cups cold water
¼ cup raspberries
2 tbsp soaked cashews
1-2 tbsp maple syrup or honey
1 tsp lemon juice
¼ tsp vanilla extract
4-5 tbsp chia seeds
   
Blueberry Pie  
1¼ cups cold water
¼ cup blueberries
2 tbsp hemp hearts
1-2 tbsp maple syrup or honey
½ tsp lemon juice
¼ tsp vanilla extract
4-5 tbsp chia seeds
pinch cinnamon & sea salt

 What to do…

  1. In blender, blitz all ingredients, except chia seeds, until smooth.
  2. Add to 2-cup mason jar; sprinkle over chia seeds and mix well. Cover and shake well to mix. Chill 10 minutes then shake again to evenly distribute the seeds.
  3. Chill 1-2 hours or until thickened.

 




Brown Basmati Pulao

Makes 4 servings

What you’ll need…

2 tbsp (30 mL) coconut oil
1 small onion, finely diced
1 tbsp (15 mL) finely chopped ginger root (1 tsp/5 mL) dried
1 tsp (5 mL) whole cumin seeds
1 tsp (5 mL) cinnamon
¼ tsp (1.25 mL) ground cardamom (or 2 whole cardamom pods)
1 bay leaf
pinch saffron threads, optional
1 cup (250 mL) brown basmati rice
1 ½ cups (375 mL) water
½ cup (125 mL) coconut milk
2 tbsp (30 mL) dried currants or raisins, optional
2 tbsp (30 mL) slivered almonds, optional
  sea salt, to taste

What to do…

  1. In medium saucepan, heat coconut oil over medium. Add onions; cook 2-3 minutes or until starting to soften.
  2. Add spices and rice. Cook 1 minute longer, stirring constantly. Stir in water and coconut milk; increase heat to medium-high and bring to boil.
  3. Reduce heat, cover and simmer for 30-45 minutes, or until rice is tender and moisture is absorbed. Brown rice brands can vary greatly, if the pan is dry and rice is still tough, add a few tablespoons of hot water, cover and keep cooking.
  4. Fluff rice with a fork. Serve topped with dried currant and slivered almonds, if desired.



Baked Zucchini with Tahini Sauce

Makes 4-6 servings

What you’ll need…

3-4 medium zucchinis
3 tbsp extra virgin olive oil, divided
1 medium cooking onion, finely diced
2-3 cloves garlic, minced
¼ tsp sea salt
½ tsp allspice, or to taste
¼ tsp fresh ground black pepper
2/3 cup tahini
1/3 cup water
¼ cup fresh squeezed lemon juice
¼ tsp sea salt
½ cup roughly chopped raw walnuts

What to do…

  1. Preheat oven to 375F.
  2. Slice zucchinis into 2cm thick rounds; place into single layer in bottom of large rimmed baking dish. Drizzle with half the olive oil. Season with salt and pepper to taste. Bake in center of oven for 10-15 minutes, or until starting to soften.
  3. Meanwhile, heat olive oil in large skillet over medium. Add onions and sauté for 6-8 minutes or until softened and browned. Add garlic, salt, allspice and pepper; cook 2-3 minutes longer. Remove from heat and keep warm until needed.
  4. In a medium glass measuring cup, whisk together tahini, water, lemon juice and salt until smooth.
  5. Remove zucchini from oven when softened. Top evenly with caramelized onion mixture. Drizzle tahini sauce over to cover each round then sprinkle with chopped walnuts.
  6. Return to oven for 10-15 minutes or until walnuts are browned and sauce is bubbly.



Spelt Banana Loaf/Muffins

Spelt Banana Loaf or Muffins

Yield 2 standard loaves or 10 muffins

Ingredient

Measure
Ripe banana 800g (5-7)
Medium maple syrup 100g
Brown sugar 150g
Canola oil 120g
Vanilla bean paste 8g
Whole grain spelt flour 380g
Baking soda 16g
Salt ½ tsp (2g)
Cinnamon 1 tsp
Toasted pecan pieces 80g

Instructions

  1. Break bananas into large pieces; beat on medium using paddle attachment until smooth with some visible chunks (1-2 minutes.) Add maple syrup and sugar; beat until combined.  Slowly add oil while mixing on low speed.  Add vanilla and mix briefly to combine.
  2. Whisk together all dry ingredients (excluding pecan pieces). Add dry to wet and mix until just combined.  Make sure to mix well with a spatula to ensure there is nothing hiding at the bottom of the bowl.  Stir in pecan pieces; reserving some for garnish.  Make sure not to over mix.
  3. Transfer to greased loaf or muffin pan lined with papers. Top each with banana slices & reserved pecans.
  4. Bake at 350 F for 18-22 minutes for muffins; 45-60 minutes for standard loaf or until deep golden brown and tester comes out dry.

Note

  • Can be prepared without a mixer; simply mash the bananas well with a fork before adding the other wet ingredients.  The oil can be partially or completely replaced with more mashed banana or unsweetened apple sauce, but the texture with be significantly different; they may also need a little longer to bake.



Roasted Veggies with Miso Glaze

Makes 4-6 servings

Ingredient

¼ cup (60 mL) organic white miso
2 tbsp (30 mL) maple syrup
1 tbsp (15 mL) tamari
1 tbsp (15 mL) toasted sesame oil
2 tsp (10 mL) apple cider vinegar
black pepper, to taste
6 cups (1500 mL) chunked veggies(red onion, zucchini, mushrooms, peppers, etc)

 

Instructions

  1. Preheat oven to 400F (200C) Line a baking tray with parchment paper.
  2. In a large bowl, combine miso, maple syrup, tamari, sesame oil, vinegar and black pepper until smooth. Toss chunked vegetables in miso glaze.
  3. Roast in center of oven for 30-50 minutes, or until vegetables are cooked.