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Holiday Baking Plant-Based Zoom Cooking Class

All the recipes are plant-based, gluten and refined sugar free!

The Menu

  • Chocolate-Almond Fudge
  • Clementine Chocolate Chip Cookies
  • Crispy Gingerbread

SHOPPING LIST (if making full batches)

Dry Grocery

  • 4 cups almond flour 
  • ½ cup rice flour (white preferably, but brown works)
  • ¼ cup potato starch (different from potato flour!)
  • 2/3 cup raw cacao or coco powder
  • 3/4 cup nut butter, any you like
  • 3 tbsp coconut flour
  • 2 tbsp coconut palm sugar
  • 1 cup coconut oil
  • 1 cup maple syrup
  • ¼ cup cocoa butter (optional)
  • vanilla extract
  • sea salt
  • baking soda
  • ground ginger
  • cinnamon
  • allspice
  • chocolate chips (mini if possible, Lily’s brand are great!)
  • molasses (optional)
  • almonds or cocoa nibs for garnish

Fresh Produce 

  • 4-5 Medjool dates
  • 1 clementine, tangerine or navel orange

WHAT YOU’LL NEED:

  • baking trays
  • parchment paper
  • wooden spoon or spatula
  • mixing bowls
  • food processor or mini chop (for the fudge only, but you need it..)
  • measuring cups and spoons
  • cookie cutters (optional)
  • loaf pan
  • plastic wrap (or more parchment)
  • citrus zester or microplane

BEFORE THE CALL:

  • Get together all needed ingredients and equipment.
  • Preheat oven to 350F (180 C)
  • Line baking trays with parchment.
  • Pre-measure some/all of the ingredients to facilitate flow.
  • Toast then roughly chop almonds or cocoa nibs to garnish the fudge

THE RECIPES

Chocolate Almond Fudge

Makes 24 pieces

What you’ll need…

1 cup (250 mL) ground almonds
2/3 cup (160 mL) raw cacao powder (or cocoa powder)
2/3 cup (160 mL) nut butter
1/3 cup (80 mL) maple syrup
¼ cup (60 mL) coconut oil
¼ cup (60 mL) cocoa butter (or more coconut oil)
3 tbsp (45 mL) cold water
4-5  Medjool dates, pitted
1 tsp (5 mL) vanilla extract
1/8 tsp (0.65 mL) sea salt
optional chopped toasted almonds & cacao nibs, to garnish

What to do…

  1. Gently melt together the nut butter, maple syrup, coconut oil, and cocoa butter until everything is fully melted and combined
  2. Combine all ingredients in a food processor, and blend until the dates are finely chopped and mixed throughout. 
  3. Line a 5×8” loaf pan with plastic wrap.  Press the fudge mixture into the pan and press flat.  Top with chopped toasted almonds and cacao nibs; press well so they stick. 
  4. Chill for several hours or overnight.
  5. Cut into squares or bars using a clean, hot, knife. Store in the fridge or freezer. Serve chilled.
  • If the mixture seems to separate, with the oil starting to come out of the fudge, then add ½ tsp of ice cold water while pulsing the processor or blender. Don’t add too much at once, little by little until it comes back together and gets smooth and shiny.

Clementine Chocolate Chip Cookies

Makes 12 pieces

What you’ll need…

1 ½ cups (375 mL) ground almonds
3 tbsp (45 mL) coconut flour
¾ tsp (3.75 mL) baking soda
pinch salt
2 tbsp (30 mL) coconut oil
1/3 cup (80 mL) maple syrup
3 tbsp (45 mL) nut butter
1 tsp (5 mL) clementine zest (1-2 zested)
1 tsp (5 mL) vanilla extract
¼ cup chocolate chips

What to do…

  1. Preheat oven to 350 F (175 c). Line a baking tray with parchment paper.
  2. Mix together dry ingredients, set aside.
  3. In a small saucepan, melt coconut oil over low heat.  Remove from heat, add almond butter, maple syrup, clementine zest and vanilla, and mix until smooth.
  4. Mix together wet and dry ingredients. Add chocolate chips; mix to combine.
  5. Scoop onto prepared baking tray; press flat, cookies will NOT spread when baking.
  6. Bake for 8-12 minutes, until just lightly browned around edges.

Crispy Gingerbread Cookies

Makes roughly 24 pieces

What you’ll need…

1 ½ cups (375 mL) ground almonds (almond flour)
½ cup (125 mL) rice flour
¼ cup (60 mL) potato starch (different from potato flour!)
2 tsp (10 mL) ground ginger
1½ tsp (7.5 mL) cinnamon
½ tsp (2.5 mL) allspice
¼ tsp (1.25 mL) salt
¼ cup (60 mL) coconut oil, melted
¼ cup (60 mL) maple syrup or honey
2 tbsp (30 mL)
1 tsp (5 mL)
coconut sugar
molasses (optional)
1 tsp (5 mL) vanilla extract

What to do…

  1. Preheat oven to 350 F (175 C). Line two baking trays with parchment paper.
  2. In a large bowl, mix together dry ingredients, set aside.
  3. In a small bowl, combine melted coconut oil, maple syrup, coconut sugar and vanilla extract.
  4. Mix together wet and dry ingredients until a dough forms. Cover dough or wrap in plastic wrap and chill until firm, roughly 1 hour.
  5. Dust counter lightly with rice flour. Using a rolling pin, roll out dough to 5 mm thickness. 
  6. Cut into desired shapes then carefully transfer to prepared baking tray using a small spatula.
  7. Bake for 10-14 minutes, or until just lightly browned around edges.

Notes…

  • Dough can be difficult to remove from cookie cutters with fine details without falling apart… more basic shapes are ideal. Can also be cut into squares or diamonds with a sharp knife.
  • Using a small spatula or lifter to transfer the shapes is highly recommended. Dough is gluten free and will tend to break apart if handled too roughly.



Plant-Based Recipe Playlist




Plant-Based Indian Cooking Class

MENU

  • Creamy Mushroom Curry (like Butter Chicken)
  • Parippu (red lentil daal)
  • Laccha (fresh tomato & cucumber salad)
  • Split Pea & Brown Basmati Flatbread

Before we Zoom…

  • Prepare Garam Masala; if making from scratch (recipe below)
  • soak 2/3 cup (160 mL) raw cashews at room temperature for 4-6 hours
  • soak 2 cups/500 mL yellow split peas and ½ cup/125 mL basmati rice in water for 4-6 hours; they can be soaked together
  • peel 2-3 cooking onions and 8+ cloves garlic
  • wash all fresh produce
  • preheat oven to 350F (180C)
  • gather all needed equipment (list below)
  • prepare some basmati rice and keep it warm. This is optional, we won’t be making it during the class.

What you’ll need…

  • cutting board
  • chef’s knife and small paring knife
  • food processor (optional, but a time saver)
  • blender or smoothie bullet
  • various bowls for prepped ingredients
  • oven-safe baking dish (2-litre/8”-square Pyrex works)
  • large sauté or frying pan (non-stick will help)
  • 1 medium sauce pans with lid
  • 2 wooden spoons (for stirring on the stove)
  • 1 spatula (for flipping the flat breads)
  • paper towels or clean tea towel
  • measuring spoons
  • measuring cups
  • pantry ingredients/spices

SHOPPING LIST

Pantry Items

  • coconut oil
  • ground cumin 
  • ground cinnamon
  • ground or whole cardamom 
  • ground coriander seed
  • ground turmeric
  • black or yellow mustard seeds, optional
  • sea salt
  • black pepper
  • cayenne pepper
  • garam masala (buy premixed or make your own with the provided recipe!)
  • bay leaves
  • fennel seeds, optional
  • maple syrup, palm sugar or coconut sugar

Fresh Produce

  • 3-4 cooking onions
  • 1 small red onion
  • 2 heads garlic
  • 3-5” chunk fresh ginger root
  • 2-3 green chilies
  • 1 red chili
  • 2-3 lemons
  • 2-3 ripe tomatoes
  • 1 English (seedless) cucumber or several mini-cucumbers
  • 1 bunch cilantro 
  • 6-10 King Oyster Mushrooms, aka King Eryngii, King Trumpet Mushroom
  • OR
  • 2 packs tempeh or tofu for a mushroom-free option

Dry Grocery

  • coconut oil
  • coconut milk
  • basmati rice (brown or white)
  • slivered or sliced almonds, optional 
  • 1-400 mL can coconut milk
  • 1 small can diced tomatoes
  • red lentils
  • yellow split peas (dried)
  • Garam Masala (premixed available at many stores, or make your own with the recipe below)
  • 2/3 cup raw cashews (sunflower seeds are a nut free option)

RECIPES

Creamy Mushroom Curry (like Butter Chicken)

Makes 4-6 servings 

What you’ll need…

What you’ll need…

1-796 mL can diced tomatoes, divided

1 cup (240 mL) coconut milk

2/3 cup (160 mL) raw cashews, soaked in water for 4-6 hours

1” (2.5 cm) piece fresh ginger

4-6 cloves garlic, roughly chopped

1 red chili, chopped, optional

2 tsp (10 mL) maple syrup or palm sugar *see notes

1 tsp (5 mL) Garam Masala 

½ tsp (2.5 mL) cinnamon

¼ tsp (1.25 mL) ground cardamom (or 2 whole cardamom pods)

¼ tsp (1.25 mL) cayenne pepper, optional

1 tsp (5 mL) sea salt, or to taste

¼ cup (60 mL) coconut oil

1 medium onion, thinly sliced

3-5 King Oyster mushrooms (about 2 cups/480 mL chopped)

1 block extra organic firm tofu (sprouted if possible), pressed & torn into bite-sized chunks

½ cup (125 mL) chopped cilantro

What to do…

What to do…

  1. Preheat oven to 350F (180C). 
  2. In a blender, purée until smooth: 1 cup (250 mL) chopped/diced tomatoes, coconut milk, soaked cashews, ginger, garlic, fresh chili, maple syrup (or other sweetener,) spices and salt. Combine mixture with remaining tomatoes; set aside.
  3. In a large skillet, heat coconut oil over medium-high. Add onion and sauté for 2-3 minutes, or until starting to soften. Add mushrooms and cook 4-8 minutes longer, or until wilted and moisture begins to evaporate. 
  4. Add chunked tofu and prepared tomato mixture. Bring to simmer, stirring often, or until thickened. Stir through chopped cilantro.
  5. Transfer to oven-safe baking dish. Bake at 350F (180C) for 20-30 minutes, or until bubbling and lightly browned. Serve topped with fresh chopped cilantro.

Notes…

  • Butter chicken is often finished with cream and contains lots of ghee (clarified butter) which helps to round out the acidity of the tomatoes and yoghurt the recipe usually contains. Adding a little bit of maple syrup, palm sugar or any other sweetener helps to balance the finished dish here. Add more or less to suit your taste. 

Garam Masala Spice Blend 

Makes ¼ cup (60 mL)

What you’ll need…

  • 1 tbsp (15 mL) cinnamon
  • 1 tbsp (15 mL) ground coriander
  • 1 tbsp (15 mL) ground cumin
  • 1 tsp (5 mL) freshly ground black pepper
  • 1 tsp (5 mL) ground cardamom
  • 1 tsp (5 mL) ground cloves
  • 1 tsp (5 mL) ground fennel seed, optional
  • 1 dried bay leaf, ground, optional

What to do…

  1. Combine all ingredients. Store in an air tight container for several months.

Parippu (Red Lentil Daal)

Makes 4-6 servings

What you’ll need…

  • 1 can (398 mL) coconut milk
  • 2 cups (500 mL) vegetable stock or water
  • 1 cup (250 mL) red lentils
  • ¾ cup (180 mL) chopped fresh or canned diced tomatoes
  • 1-2 green chilies, finely chopped
  • 1 large onion, roughly chopped
  • 2 tsp (10 mL) cumin seed
  • 2 tsp (10 mL) ground coriander 
  • 1 tsp (5 mL) turmeric
  • ½ tsp (2.5 mL) black mustard seeds, optional
  • 1 tsp (5 mL) sea salt, or to taste

What to do…

  1. In a large saucepan, combine all ingredients. Bring to simmer over medium-high heat. Reduce heat to medium-low. Simmer 20-30 minutes, stirring often, or until lentils are cooked.

Laccha (Fresh Tomato & Cucumber Salad)

Makes 4-6 servings

What you’ll need…

  • 1 small red onion, thinly sliced
  • 1 tsp (5 mL) sea salt
  • 3 tbsp (45 mL) fresh lemon juice
  • ½ tsp (2.5 mL) ground cumin
  • ¼ tsp (1.25 mL) fresh ground black pepper
  • 2-3 ripe tomatoes, sliced
  • 1 English (seedless) cucumber, thinly sliced

What to do…

  1. In a bowl, toss together sliced onion and sea salt; set aside for 10 minutes. Transfer to a mesh strainer or colander and thoroughly rinse with cold water. Press dry, using paper towel if needed. They will be salty!
  2. In the same bowl, combine lemon juice, cumin, black pepper and prepared onions.
  3. Arrange sliced tomatoes and cumber on a serving plate with a rim. Evenly distribute the onion mixture over top. Drizzle with any remaining dressing,

Notes…

  • The onions can still be salty after rinsing; they provide the seasoning for the whole dish with no additional salt being added. 

Split Pea & Brown Rice Flat Breads

Makes 3-4 servings

What you’ll need…                       

  • 2 cups yellow split peas, soaked for 4-6 hours
  • ½ cup brown basmati rice, soaked for 4-6 hours
  • 1 ½ – 2 ½ cups water
  • 1 tsp sea salt, or to taste
  •  coconut oil, for frying

What to do…

  1. Rinse/drain the soaked split peas and rice. Transfer to blender or food processor with water and salt.
  2. Blend to form a smooth batter. Start with less water and adjust consistency as needed. The batter will thicken as it sits and may need to be adjusted several times. Let rest a few minutes before cooking.
  3. In a non-stick skillet, heat some coconut oil over medium-high. When the pan is hot, add ¼ cup (60 mL) batter. Spread into a thin layer by rotating the pan in a circular motion. Batter should be thin enough to form roughly a 6-inch (15 cm) round. Allow to cook until top is bubbled and nearly dry.
  4. Flip the flatbread over and cook 2-3 minutes longer, or until cooked through. Remove from the pan, and set aside at room temperature while preparing the rest of the batter.
  5. Add some more oil if needed, and prepare the next one using the same process and adjusting the batter consistency as needed.

Optional Add-Ins. After blending the batter, stir through…

  • 2 tsp (10 mL) each crushed fennel seeds and kalonji (nigella seeds,) 1-3 cloves garlic, minced fine or 2 tbsp chopped cilantro.



Plant-Based Spanish Tapas Night | Zoom Cooking Class

FREE Zoom Cooking Class on November 19th, 2020 from 6:30-8pm EST.

Register HERE

MENU

Oat & Olive Oil Flatbread 

Garlicky Mushrooms

Chickpeas with Spinach

Warm Marinated Olives, Tofu & Roasted Peppers

Gazpacho (optional)

SHOPPING LIST

Dry Grocery

  • traditional Active Dry Yeast
  • maple syrup or honey
  • psyllium husk powder
  • gluten-free all-purpose baking flour (Bob’s Red Mill 1 to 1 Baking Flour works well)
  • gluten-free quick oats
  • 1-398 mL (14 fl oz) can chickpeas (aka garbanzo beans)
  • extra virgin olive oil
  • sea salt
  • chili flakes
  • sweet paprika
  • black pepper
  • oregano
  • ground cumin
  • 1 cup (240 mL) olives (any type you like)
  • 1 small jar roasted red peppers
  • sherry vinegar or apple cider vinegar 

Fresh Produce

  • 4 cups cremini mushrooms (aka brown mushrooms or baby-bellos)
  • 1-2 heads of garlic (10-20 cloves)
  • flat leaf parsley
  • 1 lemon
  • 3 cups (720 mL) baby spinach 
  • 1 pkg extra firm organic tofu (sprouted, if possible)
  • 1 small red pepper
  • 2-3 ripe tomatoes
  • 1 seedless cucumber
  • 1-2 green onions

Optional

  • dry sherry 
  • flaky sea salt
  • vegetable broth/bouillon powder

Tools you’ll need…

  • cutting board
  • chef’s knife and small paring knife
  • blender or smoothie bullet
  • various bowls for prepped ingredients
  • baking tray or stone
  • large skillet/frying pan 
  • medium-large pot
  • 1-2 wooden spoons 
  • 1 rubber spatula
  • tongs
  • paper towels or clean tea towel
  • mesh strainer or colander 
  • measuring spoons
  • measuring cups
  • pastry/basting brush
  • parchment paper (if you don’t have a baking stone)
  • pantry ingredients/spices

BEFORE WE ZOOM…

  • prepare flatbread dough and rise for 60-90 minutes (video below)
  • preheat oven to 400F (205C)
  • prepare and chill gazpacho (optional)
  • drain and rinse chickpeas/garbanzo beans
  • peel garlic 
  • wash, dry and prep the fresh produce
  • chop and measure anything you can to save time during the call!

THE RECIPES

Oat & Olive Oil Flatbread

Makes 4-5 Servings

What you’ll need…

  • 1 ½ cups (350 mL) warm water, not too hot!
  • 1 tbsp (15 mL) traditional active dry yeast *see notes below
  • 1 tbsp (15 mL) maple syrup or honey
  • 4 tsp (20 mL) psyllium husk powder *see notes below
  • 1 tsp (5 mL) sea salt
  • 1 ½ cups (350 mL) gluten-free all-purpose flour *see notes below
  • ¾ cup (175 mL) gluten-free quick oats *see notes below
  • 1/3 cup (80 mL) extra virgin olive oil

What to do…

  1. In a large bowl stir together lukewarm water, traditional yeast, maple syrup, psyllium husk and sea salt. Add flour blend and oats; stir until mostly combined. Stir in olive oil until a dough forms.
  2. Cover bowl with a damp kitchen towel and let rise for 60-90 minutes, or until about doubled in size. 
  3. Preheat oven to 400F (205C). Use a baking stone if you have one, if not line a sturdy baking tray with parchment paper; make sure it isn’t one that tends to warp in the oven. Brush generously with additional olive oil. 
  4. Gently dump proofed dough into center of the oiled baking stone/tray. Using the tips of well-oiled fingers, patiently press out the dough until roughly 1.5-2cm (½-¾“) thick. The shape doesn’t matter, just get it as even in thickness as possible. If the dough tears, press it back together; it’s forgiving if you’re not overly rough. 
  5. Allow the formed dough to rest at room temperature for 20 minutes. Gently brush with more olive oil and sprinkle with flaky sea salt. You can also top it with any herbs or infused oils you like. 😉
  6. Bake for 25-35 minutes in the center of the oven. When it’s golden and crispy looking around the edges, it’s done. You’re better off over baking this, if underdone it will be wet and gummy inside. Ideally, allow to cool for 20 minutes before serving.

Notes…

  • Traditional yeast needs to be “activated” by dissolving it in warm water. If using quick-rise yeast, reduce the quantity to 2 ¼ tsp (12 mL,) add it to the dry ingredients and reduce rising time by roughly half… I have not tested this recipe using quick rise yeast so can’t guarantee the results. Generally, I prefer the flavour of traditional yeast and don’t mind waiting a little longer. 
  • Psyllium husk powder is ideal for the most “bread-like” texture, if the psyllium husk you have is coarse, grind it into a powder using a blender or bullet. Ground chia seeds can be substituted in a pinch… Use ¼ cup (60 mL) ground chia seeds in place of the 4 tsp (20 mL) of psyllium. I tested it this way; it works fine but is a bit more “gummy” inside.
  • This recipe was tested using Bob’s Red Mill 1:1 Baking Flour which contains xanthan gum. If using a flour blend that doesn’t contain xanthan, add 1 ½ tsp (7.5 mL) for a similar result. There are so many options for gluten-free flours on the market, not all are equal. I tested this with my own flour blend and it turned out alright.. ¾ cup (185 mL) brown rice flour, 1/3 cup (80 mL) potato starch (different from potato flour,) ¼ cup tapioca starch, 3 tbsp sweet rice flour (or glutinous rice flour), 1 ½ tsp (7.5 mL) xanthan gum.
  • If all you have is large flake or rolled oats; just pulse them one or two times in a blender to make your own quick oats.

Garlicky Mushrooms (Champiñones Al Ajillo)

Serves 3-4

What you’ll need…

  • ¼ cup (60 mL) extra virgin olive oil
  • 4 cups (1000 mL) cremini/brown mushrooms, cut in half
  • 2-10 cloves garlic, thickly sliced
  • ¼-1 tsp (1.25-5 mL) chili flakes
  • ½ tsp (2.5 mL) sea salt
  • black pepper, to taste
  • 2 tbsp (30 mL) dry sherry or 1 tbsp (15 mL) lemon juice *see note below
  • 2 tbsp (30 mL) chopped flat leaf parsley

What to do…

  1. In a large skillet, heat 2 tbsp/30 mL olive oil over medium. 
  2. Add mushrooms. Using tongs, turn the cut side down on as many as possible. Let them sear, without stirring, for 2-3 minutes or until golden brown. Sauté for an additional 2-3 minutes stirring often. Don’t overcrowd the pan; do this in two batches if needed. 
  3. Return all mushrooms to the pan if browned in multiple batches. Add remaining oil, sliced garlic, chili flakes, salt and pepper. Sauté for 1-3 minutes, stirring often, or until garlic is starting to soften. 
  4. Add sherry or lemon juice, stirring constantly until liquid has evaporated. Stir through parsley just before serving. 

Notes…

  • Sherry will add a more authentic flavour, but don’t buy a whole bottle if you won’t use it. Lemon juice isn’t the same, but will brighten up the recipe if you don’t have sherry.

Spinach & Chickpeas

Serves 3-4

What you’ll need…

  • 3 tbsp (45 mL) extra virgin olive oil
  • 2-6 cloves garlic, roughly chopped
  • 2 tbsp (30 mL) sweet paprika (not smoked)
  • 1-398mL (14 fl oz) can chickpeas, a.k.a. Garbanzo beans, drained & rinsed
  • ¼ cup (60 mL) water or vegetable broth
  • ½ tsp sea salt, or more to taste
  • 3 cups (720 mL) chopped baby spinach

What to do…

  1. In a large pot, heat oil over medium-low. Add garlic and sauté 2-3 minutes, stirring often, or until starting to soften. Don’t burn the garlic!
  2. Stir through the paprika. Add chickpeas, water/vegetable broth and sea salt. Increase heat to medium-high. Bring to simmer and cook until the water is mostly evaporated. 
  3. Add the chopped spinach and keep stirring until wilted, roughly 1-2 minutes. Season with addition salt & pepper if needed. 

Warm Marinated Olives, Tofu & Roasted Peppers

Serves 3-4

What you’ll need…

  • ½-400g (14 oz) package extra firm organic tofu (sprouted, if possible)
  • 1 tbsp (15 mL) sweet paprika
  • ¾ tsp (3.75 mL) dried oregano
  • ½-1 tsp (2.5-5 mL) chili flakes
  • ½ tsp (2.5 mL) sea salt
  • ¼ tsp (1.25 mL) black pepper
  • 3 tbsp (45 mL) extra virgin olive oil
  • 3-8 cloves garlic, sliced
  • 1 cup (250 mL) olives, any type you like
  • ½ cup (125 mL) jarred roasted red peppers, cut into strips * see notes below
  • 2 tbsp (30 mL) dry sherry, optional *see notes below
  • ¼ cup (60 mL) chopped flat leaf parsley

What to do…

  1. Cut the tofu into 2 cm (¾”) thick slices; press between a clean kitchen towel to remove excess moisture. Cut tofu slices into 2 cm (¾”) cubes. Toss with paprika, oregano, chili flakes, sea salt and black pepper in a bowl; set aside. 
  2. In a large skillet, heat oil over medium-low. Add garlic and sauté 2-3 minutes, stirring often, or until starting to soften. Increase heat to medium-high. Add marinated tofu and stir to cover in garlicky olive oil. 
  3. Add olives, peppers and dry sherry. Stir gently until moisture has mostly evaporated and everything is heated through. Stir through parsley before serving.

Notes…

  • This recipe was tested using jarred roasted peppers which are usually sold in a light vinegar based brine. If you want to roast and peel your own red peppers, just add ½ tsp (2.5 mL) sherry or apple cider vinegar to the recipe.  
  • Sherry will add a more authentic flavour, but don’t buy a whole bottle if you won’t use it. Replace the moisture with vegetable broth or water. 

Gazpacho

Serves 2-3

What you’ll need

  • 2-3 very ripe tomatoes, chunked *see notes below
  • 1 small red pepper, seeded & chopped
  • ½ seedless cucumber, peeled & chopped
  • 1-2 green onions, roughly chopped
  • 1 clove garlic, roughly chopped
  • 2 tbsp (30 mL) extra virgin olive oil
  • 2 tsp (10 mL) sherry vinegar, or apple cider vinegar 
  • ½ tsp (2.5 mL) sea salt
  • ¼ tsp (1.25 mL) ground cumin
  • roughly 5 cm (2”) square piece Oat & Olive Oil Flatbread, optional *see notes below

What to do…

  1. Blend everything until smooth.  Serve room temperature or chilled.
  2. For more texture, garnish with finely diced tomato, red pepper, and cucumber, if desired.

Notes…

  1. You need 1½-2 cups (375-500 mL) chunked tomatoes. The quality and ripeness of the tomatoes makes ALL the difference here; buy heirloom and/or vine ripened if possible and give them some time to ripen sufficiently on your counter. Never store tomatoes in the fridge! 
  2. Traditionally Spanish gazpacho is thickened with a chunk of bread. This isn’t necessary but if you’ve baked an Oat & Olive Oil Flatbread, add a small chunk for more authentic flavour and texture. 



Plant-Based Taco Night | ZOOM Cooking Class (ALL RECIPES INCLUDED!)

MENU

  • Taco “Meat” Scramble
  • The BEST Guacamole
  • Chunky Fresh Salsa
  • Creamy Chilli-Lime Dressing

Before You begin…

  • wash all produce
  • ripen avocados and tomatoes
  • prep some/all of the vegetables (optional, but not a bad idea 😉
  • pre-measure the spices for each recipe
  • set up required tools
  • preheat oven to 425F (220 C)

What you’ll need…

  • cutting board
  • chef’s knife and small paring knife
  • food processor (optional, but HUGE time saver)
  • blender (optional, makes the dressing smoother)
  • various bowls for prepped ingredients
  • baking tray
  • parchment paper paper
  • towels or clean tea towel
  • fork or masher
  • soup spoon
  • salt & pepper

GROCERY LIST

Pantry Items

  • olive oil
  • apple cider vinegar (optional)
  • sea salt
  • black peppe
  • chili powder
  • ground cumin dried oregano paprika (sweet, spicy or smoked)
  • chili flakes or cayenne pepper
  • maple syrup, honey or sugar

Fresh Produce

  • 3-5 avocados (depends on size)
  • 2-3 medium sized tomatoes
  • 2-3 limes
  • 1-2 jalapeno peppers (optional)
  • 1 small onion
  • 1 small red pepper
  • 500 mL brown mushrooms (about 2 cups)
  • 2-5 cloves garlic (your taste)
  • 1 block sprouted firm or extra firm tofu OR 1 pk tempeh
  • 1 bunch green onions (scallions, spring onions, same thing)
  • 1 bunch fresh cilantro (coriander, same thing)
  • lettuce or salad greens (enough to serve everyone)

Dry Grocery

  • 1/4 cup pumpkin seeds
  • corn taco shells AND/OR tortilla chips
  • (if you want more than just a salad)
  • Optional, if you REALLY feel you need it… vegan cheese shreds
  • OR
  • quality cheese, shredded

THE RECIPES

Spicy Taco “Meat” Scramble – Makes – 2-4 servings

What you’ll need…

  • 3/4 medium onion, diced
  • 1 pkg sprouted firm or extra firm Tofu, pressed dry & crumbled
  • OR 1 pkg tempeh (either tofu or tempeh, don’t need both)
  • 2 cups (500 mL) brown mushrooms, finely chopped
  • ¼ cup (60 mL) pumpkin seeds, finely chopped
  • ¼ cup (60 mL) extra virgin oil
  • 2-3 garlic cloves, pressed or minced
  • 2 tbsp (30 mL) fresh lime juice, to finish
  • 1 tbsp (15 mL) chili powder
  • 2 tsp (10 mL) ground cumin
  • 1 tsp (5 mL) dried oregano
  • 1 tsp (5 mL) sweet or smoked paprika
  • ¾ tsp (3.75 mL) sea salt
  • chili flakes or cayenne pepper, to taste

What to do…

1. Preheat oven to 425F (220 C). Line a baking tray with parchment paper; set aside.

2. Finely chop onion, mushrooms and pumpkin seeds; crumble tofu using fingers. Alternately, chop everything in a food processor in small batches.

3. In a large bowl, combine oil, garlic, lime juice and spices. Add chopped onion, tofu and mushrooms; stir to coat in oil. Transfer to prepared baking tray and spread into an even layer.

4. Roast in center of oven for 15 minutes. Keep back when opening the oven; watch out for steam!

5. Stir gently. Return to oven for 10-20 minutes or until browned and lightly crispy.

The BEST Guacamole – makes 3-5 servings

What you’ll need…

  • 3-4 ripe avocados
  • 1 clove garlic, pressed or minced
  • 1 green onion, thinly sliced
  • 2 tbsp (30 mL) fresh lime juice
  • 2 tbsp (30 mL) chopped cilantro (or to taste)
  • 1 tsp (5 mL) sea salt

What to do…

1. Mash together all ingredients until desired consistency.

Chunky Fresh Salsa – makes 3-5 servings

What you’ll need…

  • 2-3 ripe medium sized tomatoes
  • 1-2 jalapeno peppers (optional)
  • 1 small red pepper
  • ¼ small onion
  • ¼ cup (60 mL) chopped cilantro
  • 1 tbsp (15 mL) fresh lime juice
  • ½ tsp (2.5 mL) sea salt
  • ¼ tsp (1.25 mL) ground black pepper

What to do…

1. Finely chop tomatoes, jalapeños, red pepper and onion. OR

2. Roughly chop tomatoes, jalapeños, red pepper and onion. Blitz to desired consistency in food processor.

3. Strain off any excess liquid; you can reserve this to drink, it’s a spicy veggie cocktail!

4. Stir through cilantro, lime juice and salt/pepper to taste.

Creamy Chili-Lime Dressing – Makes 1 cup

What you’ll need…

  • ½ avocado, mashed
  • ½-1 clove garlic, minced
  • ¼ cup (60 mL) extra virgin olive oil
  • 2-3 tbsp (30-45 mL) cold water (or to desired consistency)
  • 2 tbsp (30 mL) fresh lime juice
  • 1 tbsp (15 mL) apple cider vinegar (or more lime juice)
  • 1-2 tsp (5-10 mL) maple syrup, honey or sugar
  • 1 tsp (5 mL) chili powder ¾ tsp (3.75 mL) sea salt
  • ¼ tsp (1.25 mL) lime zest
  • ¼ tsp (1.25 mL) freshly ground black pepper
  • 1 green onion, sliced

What to do…

1. Add all ingredients to a blender and blitz until smooth. OR

2. Whisk together all ingredients, except green onion, until combined. Stir through sliced green onion. May be a little chunky and/or separate when made this way but will still be tasty!




Plant-Based Indian FEAST | LIVE Vegan Cooking Class (ALL RECIPES INCLUDED!)

Plant-Based Indian FEAST

Zoom Cooking Class

with Mike Murdoch

Date: May 31st, 2020 @ 6pm

Before we Zoom…

  • Prepare Garam Masala; if making from scratch (recipe below)
  • soak 2/3 cup (160 mL) raw cashews at room temperature for 4-6 hours
  • soak 2 cups/500 mL yellow split peas and ½ cup/125 mL basmati rice in water for 4-6 hours; they can be soaked together
  • peel 2-3 cooking onions and 10+ cloves garlic
  • open canned chickpeas, rinse and drain
  • wash all fresh produce
  • preheat oven to 350F (180C)
  • gather all needed equipment (list below)

What you’ll need…

  • cutting board
  • chef’s knife and small paring knife
  • food processor (optional, but a time saver)
  • blender or smoothie bullet
  • various bowls for prepped ingredients
  • oven-safe baking dish (2-litre, 8”-square Pyrex works)
  • large sauté or frying pan (non-stick will help)
  • 3 small/medium sauce pans with lids
  • 2-3 wooden spoons (for stirring on the stove)
  • 1 spatula (for flipping the flat breads)
  • paper towels or clean tea towel
  • mesh strainer or colander 
  • measuring spoons
  • measuring cups
  • pantry ingredients/spices

THE RECIPES

Creamy Mushroom Curry (like Butter Chicken)

Makes 4-6 servings 

What you’ll need…

3 cups (750 mL) chopped fresh or canned diced tomatoes

2/3 cup (160 mL) raw cashews, soaked in water for 4-6 hours

1” (2.5 cm) piece fresh ginger

4-6 cloves garlic, roughly chopped

1 red chili, chopped, optional

2 tsp (10 mL) maple syrup or palm sugar *see notes

1 tsp (5 mL) garam masala 

½ tsp (2.5 mL) cinnamon

¼ tsp (1.25 mL) ground cardamom (or 2 whole cardamom pods)

¼ tsp (1.25 mL) cayenne pepper, optional

1 tsp (5 mL) sea salt, or  to taste

¼ cup (60 mL) coconut oil

1 medium onion, thinly sliced

4-8 King Oyster mushrooms (about 4 cups/1000 mL chopped)

½ cup (125 mL) chopped cilantro

What to do…

  1. Preheat oven to 350F (180C). 
  2. In a blender, purée until smooth: 1 cup (250 mL) chopped/diced tomatoes, soaked cashews, ginger, garlic, fresh chili, maple syrup (or other sweetener,) spices and salt. Combined mixture with remaining tomatoes; set aside.
  3. In a large skillet, heat coconut oil over medium-high. Add onion and sauté for 2-3 minutes, or until starting to soften. Add mushrooms and cook 4-8 minutes longer, or until wilted and moisture begins to evaporate. 
  4. Add tomato mixture. Bring to simmer, stirring often, or until thickened. Stir through chopped cilantro.
  5. Transfer to oven-safe baking dish. Bake at 350F (180C) for 20-30 minutes, or until bubbling and lightly browned. Serve topped with fresh chopped cilantro.

Notes…

  • Butter chicken is often finished with cream and contains lots of ghee (clarified butter) which helps to round out the acidity of the tomatoes and yoghurt the recipe usually contains. Adding a little bit of maple syrup, palm sugar or any other sweetener helps to balance the finished dish here. Add more or less to suit your taste. 

 

Garam Masala Spice Blend 

Makes roughly ¼ cup (60 mL)

What you’ll need…

1 tbsp (15 mL) cinnamon

1 tbsp (15 mL) ground coriander

1 tbsp (15 mL) ground cumin

1 tsp (5 mL) freshly ground black pepper

1 tsp (5 mL) ground cardamom

1 tsp (5 mL) ground cloves

1 tsp (5 mL) ground fennel seed, optional

1 dried bay leaf, ground, optional

What to do…

  1. Combine all ingredients. Store in an air tight container for up to several months.

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) basmati rice

1 ½ cups (375 mL) wateror vegetable broth

½ cup (125 mL) coconut milk

2 tbsp (30 mL) slivered almonds, optional

½ tsp sea salt, or to taste

What to do…

  1. In a medium saucepan, heat coconut oil over medium. Add onions and cook for 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 15-20, 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.

Parippu (Red Lentil Dal)

Makes 4-6 servings

What you’ll need…

1 can (398 mL) coconut milk

2 cups (500 mL) vegetable stock or water

1 cup (250 mL) red lentils

¾ cup (180 mL) chopped fresh or canned diced tomatoes

1-2 green chilies, finely chopped

1 large onion, roughly chopped

2 tsp (10 mL) cumin seed

2 tsp (10 mL) ground coriander 

1 tsp (5 mL) turmeric

½ tsp (2.5 mL) black mustard seeds, optional

1 tsp (5 mL) sea salt, or to taste

What to do…

  1. In a large saucepan, combine all ingredients. Bring to simmer over medium-high heat. Reduce heat to medium-low. Simmer 20-30 minutes, stirring often, or until lentils are cooked.

Chana Masala

Makes 4-6 servings

What you’ll need…

3-5 cloves garlic, chopped

1 large onion, roughly chopped

1 green chili, chopped

2 tbsp (30 mL) chopped fresh ginger

¼ cup (60 mL) coconut oil

1 tbsp (15 mL) ground cumin

1 tbsp (15 mL) ground coriander

¼ tsp (1.25 mL) cayenne pepper, optional

2-398 mL cans chick peas

1 cup (250 mL) water

2 tbsp (30 mL) garam masala

1 tbsp (15 mL) lemon juice

1 tbsp (15 mL) tamarind or tomato paste

¾ tsp (3.75 mL) sea salt, or to taste

What to do…

  1. Blend or chop garlic, onion, chili and ginger into a paste.
  2. In a large saucepan, heat coconut oil over medium-high. Add the paste and cook for 3-5 minutes, stirring often, or until starting to brown. Add spices and cook, 1 minutes longer, stirring constantly. 
  3. Add remaining ingredients, excluding chopped cilantro. Bring to simmer, reduce heat and cook for 20-30 minutes. 
  4. Serve garnished with chopped cilantro, if desired.

Split Pea & Brown Rice Flat Breads

Makes 3-4 servings

What you’ll need…                       

2 cups yellow split peas, soaked for 4-6 hours

½ cup brown basmati rice, soaked for 4-6 hours

1 ½ – 2 ½ cups water

1 tsp sea salt, or to taste

 coconut oil, for frying

What to do…

  1. Rinse/drain the soaked split peas and rice. Transfer to blender or food processor with water and salt.
  2. Blend to form a smooth batter. Start with less water and adjust consistency as needed. The batter will thicken as it sits and may need to be adjusted several times. Let rest a few minutes before cooking.
  3. In a non-stick skillet, heat some coconut oil over medium-high. When the pan is hot, add ¼ cup (60 mL) batter. Spread into a thin layer by rotating the pan in a circular motion. Batter should be thin enough to form roughly a 6-inch (15 cm) round. Allow to cook until top is bubbled and nearly dry.
  4. Flip the flatbread over and cook 2-3 minutes longer, or until cooked through. Remove from the pan, and set aside at room temperature while preparing the rest of the batter.
  5. Add some more oil if needed, and prepare the next one using the same process and adjusting the batter consistency as needed.

Optional Add-Ins. After blending the batter, stir through…

  • 2 tsp (10 mL) each crushed fennel seeds and kalonji (nigella seeds,) 1-3 cloves garlic, minced fine or 2 tbsp chopped cilantro.

 

Laccha (Fresh Tomato & Cucumber Salad)

Makes 4-6 servings

What you’ll need…

1 small red onion, thinly sliced

1 tsp (5 mL) sea salt

3 tbsp (45 mL) fresh lemon juice

½ tsp (2.5 mL) ground cumin

¼ tsp (1.25 mL) fresh ground black pepper

2-3 ripe tomatoes, sliced

1 English (seedless) cucumber, thinly sliced

What to do…

  1. In a bowl, toss together sliced onion and sea salt; set aside for 10 minutes. Transfer to a mesh strainer or colander and thoroughly rinse with cold water. Press dry, using paper towel if needed. They will be salty!
  2. In the same bowl, combine lemon juice, cumin, black pepper and prepared onions.
  3. Arrange sliced tomatoes and cumber on a serving plate with a rim. Evenly distribute the onion mixture over top. Drizzle with any remaining dressing,

Notes…

  • The onions can still be salty after rinsing; they provide the seasoning for the whole dish with no additional salt being added. 



Plant-Based THAI FEAST Cooking Class (ALL RECIPES INCLUDED!)

Thai Menu

Hot & Sour Coconut Lemongrass Soup

Spicy Tofu Satay

Thai “Peanut-Free” Sauce

Pad Thai

Mango Salad

SHOPPING LIST

Most of these ingredients should be available at an Asian grocery store. If you don’t want to buy a bunch of specialty ingredients (ie. lemon grass, lime leaves, galangal, etc) there will be substitutions of more common ingredients provided in the recipe notes. I’ve also provided Amazon links for some of the more specialty ingredients in case you can’t find them in stores or want a visual. 😉

Dry Grocery

Fresh Ingredients

  • lemon grass or 1 lemon to zest
  • kefir lime leaves (optional, can use lime zest)
  • 1 block extra-firm organic tofu, sprouted if possible
  • 2-3” fresh ginger or galangal
  • 3-4 limes
  • 3-4 long red finger chilies
  • 1 large mango, under ripe
  • 1 sweet pepper (red, yellow or orange)
  • 1 bunch green onions
  • fresh basil (Thai or regular)
  • 1 bunch cilantro
  • 1 small red onion
  • 1-2 shallots (optional, can use the other half of the red onion above)
  • 2 heads garlic
  • 1 1/2 cups fresh bean sprouts
  • 1 ripe tomato, diced
  • 1 small carrot
  • 2 free-range grain-fed organic eggs, if you’re into that

Pantry Items

  • organic coconut oil or avocado oil
  • ground cumin
  • turmeric
  • black pepper
  • 6-8” bamboo skewers (10-12 pc)

BEFORE WE ZOOM PREP LIST…

  • prepare 4 cups/1 litre vegetable broth per package directions
  • prepare tamarind paste *see recipe below or buy pre processed
  • prepare some or all of the aromatics (onions, garlic, ginger, chilies, etc) per recipe directions
  • zest and juice citrus
  • prepare rice stick noodles per package directions, don’t do this too early
  • soak 12-15 bamboo skewers in warm water for 1-2 hours
  • peel the mango and slice into strips, I’ll be demoing this but you may want a head start
  • prepare the peanut sauce *recipe below, I’ll be demoing this but you may want a head start
  • prepare the Satay marinade *recipe below, I’ll be demoing this but you may want a head start
  • preheat oven to 425F (220C)

THE RECIPES

Hot & Sour Coconut Soup

Makes about 1.5 litres or 4 servings

What you’ll need…

3½ cups (875 mL) vegetable broth or water

2-5 cloves garlic, thinly sliced

1 medium shallots, thinly sliced

1 stalk lemon grass, trimmed, pounded and minced *see notes below

1 kefir lime leaf, centre rib removed, thinly sliced *see notes below

1-2 long red finger chilies, thinly sliced *see notes below

2 tbsp (30 mL) chopped fresh ginger or galangal *see notes below

1-400mL (13.5 oz) can coconut milk

1 ripe tomato, diced

½ cup (125 mL) fresh bean sprouts

2-3 tbsp (30-45 mL) fresh lime juice, adjust to desired sourness

¼ cup (60 mL) chopped fresh basil and/or cilantro

2-3 green onions, thinly sliced, to serve

more thinly sliced chilies, to serve, if desired

What to do…

  1. Add vegetable broth, garlic, shallots, lemon grass, kefir lime leaf, chilies and ginger/galangal to a medium sized pot. Bring to simmer over medium-high heat. Reduce temperature to low and simmer for 15-20 minutes.
  2. Stir in coconut milk, diced tomato, bean sprouts, and fresh lime juice. Bring back to simmer, uncovered, for 4-6 minutes, or until the bean sprouts are tender.
  3. Just before serving, stir through fresh basil and/or cilantro. Garnish with sliced green onions and extra chilies, if desired.

Notes…

  • If you can’t find fresh lemongrass, fresh lemon zest is an acceptable substitute in a pinch. Roughly 1 tbsp zest (or 1 lemon) will replace 1 stalk of lemongrass. Lemongrass can be found fresh at a surprising number of grocery stores and keeps in the fridge for weeks. To prepare it, remove the woody outer leaves and trim the top/bottom; discard. Using the back of a sturdy knife, pound the lemongrass to release the fragrant oils; then chop as finely as possible. If using a food processor, don’t skip the step of pulverizing with the blunt edge of the knife, it improves flavour significantly.
  • Two main varieties of chilies are used in Thai cuisine. Long red finger chilies are roughly the size of a finger (well named 😉 bright red and shiny. Finger chilies are quite spicy, but when seeded provide a lot of flavor. Bird chilies are much smaller (roughly the size of a bird beak?) also bright red and shiny. These chilies are HOT HOT HOT!!! Beware using too many and wash your hands well after chopping; smaller is not less spicy, I assure you. Removing the seeds of either varieties will reduce the fire and both can be used interchangeably in recipes; just adjust the quantities accordingly.
  • If you can’t find kefir lime leaves, or don’t want to buy a whole bag of them, you can substitute roughly 2 tsp of fresh lime zest (about 1 lime.) Kefir lime leaves are available at many Asian grocery stores and freeze well; in the freezer, they’ll last for months.
  • Galangal is rhizome (root) related to ginger. It has a sharp flavour reminiscent of citrus and pine and is used in many Thai, Chinese, Indonesian and Malaysian dishes. While their flavours are notably different, ginger can be substituted for galangal in a pinch. The flavour won’t be 100% authentic, but it’ll still taste delish!

Quick & Easy Pad Thai

Makes 4 servings

What you’ll need…

200g flat rice stick noodles, cooked to package directions & rinsed *see notes below

¼ cup (60 mL) almond or sunflower seed butter, chunky or smooth

¼ cup (60 mL) organic sustainable coconut palm sugar or maple syrup

¼ cup (60 mL) organic tamari or gluten free soy sauce

3 tbsp (45 mL) lime juice

3 tbsp (45 mL) tamarind purée *see notes below

1/3 cup (80 mL) water

cayenne pepper or Sriracha hot sauce, to taste, if desired *see notes below

2 tbsp (30 mL) organic sustainable coconut oil

2 free-range grain-fed organic eggs, scrambled, if you’re into that *Vegans see notes below

1 small carrot, peeled & thinly sliced

½ red pepper, thinly sliced

1 shallot, thinly sliced

1-3 cloves garlic, chopped

1 cup (250 mL) bean sprouts

1 cup (250 mL) cubed organic extra-firm tofu, approx. 1/3 block *see notes below

2-3 green onions, thinly sliced, to garnish

½ cup (125 mL) chopped fresh cilantro, to garnish

¼ cup (60 mL) chopped roasted almonds or cashews, to garnish

lime wedges, to garnish

What to do…

  1. Prepare noodles according to package directions. Rinse in cold water and set aside.
  2. In a medium bowl, whisk together almond butter, coconut palm sugar, tamari, lime juice, tamarind purée and cayenne until smooth. Gradually whisk in the water to thin slightly, it may not all be necessary. Alternately, combine all ingredients in a blender. Set aside.
  3. In a large non-stick skillet, heat 1 tsp (5 mL) coconut oil over medium-high. Scramble eggs if using; remove from pan and keep warm. Vegans skip this step… obvi.
  4. Add remaining oil, sauté carrot, red pepper and shallot; sauté 3-5 minutes or until starting to soften. Stir through garlic; sauté for 1 minute or until fragrant,
  5. Add prepared sauce, bean sprouts and tofu; bring to simmer; cook 2-3 minutes, stirring frequently, or until thickened slightly. If too thick, add a splash of water. Stir through scrambled eggs, if using.
  6. Just before mixing, rinse rice noodles in warm water so they aren’t stuck together. Toss noodles with sauce mixture. Serve immediately, garnished with green onions, cilantro, chopped roasted almonds/cashews and lime wedges. Vegans, if you bought some black salt (see notes below) sprinkle it over just before serving.

Notes…

  • Rice stick noodles are available in a variety of sizes. Traditionally the ones used for Pad Thai are about 3-4mm thick, but you can use any size you like or can find. Prepare them according to their package directions, drain, rinse and set aside. Just before adding back to the pan, give the noodles a rinse in hot water to separate them and warm them up.
  • Pad Thai sauce is more traditionally made with tamarind paste (recipe below) which comes from the pod shaped fruit of a tree baring the same name. Pad Thai in MOST Western Thai restaurants is made with… Ketchup. You likely had it with Ketchup more times than tamarind. If you want to go the more authentic route, make or buy some tamarind paste for the sauce (recipe below.) If you want to go the western Thai restaurant route, replace the 3 tbsp/45 mL tamarind paste with ¼ cup/60 mL ketchup.
  • HOMEMADE KETCHUP! To make approximately 1 cup/250 mL: Combine 1 small can (156 mL) tomato paste, 2 tbsp (30 mL) maple syrup, 2 tbsp (30 mL) apple cider vinegar, 1-2 tbsp (15-30 mL) water, ½ tsp (2.5 mL) onion powder, ½ tsp (2.5 mL) sea salt, pinch each of fresh ground black pepper and allspice. Serve immediately or refrigerate for up to 2 weeks. 😉
  • If you want to make the Pad Thai sauce spicy, use cayenne pepper or Sriracha hot sauce. This is to suit YOUR taste. Start with ¼ tsp/1.25 mL cayenne or 1 tsp Sriracha; taste and if needed increase gradually until it’s where you like it. 😉
  • A big part of the Pad Thai flavour is the eggs scrambled through the dish. If you’re fully Vegan, leave them out or replace with some black salt -> (https://amzn.to/3dKPUx1) which has an “eggy” flavour. I still consume eggs from time to time but ensure the eggs come from responsibly and humanely farmed chickens. If you choose to consume animal products, do so mindfully and spend the money to support farmers that care about the animals they raise!
  • Soy beans have gotten a pretty bad wrap over the years… It’s really GMO soy products you want to avoid like the plague. Tofu is not something to eat every single day, but now and then it’s a great alternative to meat. When buying tofu, always look from brands that are organic which ensure no GMO ingredients or pesticide residues. Fermented is even better! When the soy beans are fermented before processing, it makes them much more digestible and bioavailable.

Spicy Tofu Satay

Makes 10-12 pieces

What you’ll need…

2/3 block organic extra-firm tofu, cut into strips 2.5x12x1cm (1x6x½ ”) *see notes below

10-12 bamboo skewers, soaked in water

1-2 tsp (5-10 mL) avocado or melted coconut oil, to coat the baking tray

2-5 cloves garlic, minced

¼ cup (60 mL) coconut milk

2 tbsp (30 mL) organic tamari or gluten-free soy sauce

1 tbsp (15 mL) organic sustainable coconut palm sugar or maple syrup

1 tbsp (15 mL) chopped fresh lemon grass or lemon zest

2 tsp (10 mL) minced galangal or ginger

1 tsp (5 mL) ground cumin

½ tsp (2.5 mL) turmeric

¼ tsp (1.25 mL) black pepper

What to do…

  1. Preheat oven to 425F (220C). Line a baking tray with parchment paper and brush lightly with oil.
  2. Cut tofu into strips. Carefully insert one bamboo skewer into the center of each strip.
  3. In a high-speed blender, combine all remaining ingredients until smooth. OR Mix together in a bowl until combined.
  4. Coat each strip with marinade then place, evenly spaced, on the oiled baking tray.
  5. Bake for 15-25 minutes, flipping half way through cooking, or to desired doneness. Alternately, these CAN be grilled over high for roughly 2-3 minutes per side. Do this carefully as the skewers can burn and the satays can stick if the grill isn’t well oiled.
  6. Serve immediately with Thai “Peanut” Sauce, recipe below.

Notes…

  • Soy beans have gotten a pretty bad wrap over the years… It’s really GMO soy products you want to avoid like the plague. Tofu is not something to eat every single day, but now and then it’s a great alternative to meat. When buying tofu, always look from brands that are organic which ensure no GMO ingredients or pesticide residues. Fermented is even better! When the soy beans are fermented before processing, it makes them much more digestible and bioavailable.

Thai “Peanut-Free” Sauce

Makes about 1 cup/250 mL

What you’ll need…

1/3 cup (80 mL) almond or sunflower seed butter

1/3 cup (80 mL) coconut milk

1-3 tbsp (15-45 mL) organic sustainable coconut palm sugar or maple syrup

2 tbsp (30 mL) organic tamari or gluten free soy sauce

1 tbsp (30 mL) lime juice

1 tbsp (15 mL) sesame oil

1 tsp (5 mL) tamarind paste (optional) *see recipe below

1 clove garlic, minced

What to do…

  1. Combine all ingredients until smooth. Serve immediately or refrigerate for up to one week.

Green Mango Salad

Makes about 4 servings

What you’ll need…

2 tbsp (30 mL) fresh lime juice

1 tbsp (15 mL) organic tamari or gluten free soy sauce

2-3 tsp (5-15 mL) organic sustainable coconut palm sugar or maple syrup

1 tsp (5 mL) sesame oil

1 large mango, firm & slightly under-ripe, peeled & cut into strips *see notes below

½ small red onion, thinly sliced

½ red pepper, thinly sliced

1-2 red finger chili, thinly sliced (optional)

¼ cup (60 mL) chopped fresh cilantro and/or basil

What to do…

  1. In a large bowl, whisk together lime juice, tamari, coconut palm sugar and sesame oil.
  2. Add remaining ingredients and toss to combine.

Notes…

  • Look for a mango that is still slightly firm but not rock hard. Ideally, use a mango that is 2-3 days away from being ripe enough to eat on its own.

Tamarind Paste Preparation

Makes about 1½ cups/375 mL

What you’ll need…

200g block Tamarind Paste/Pulp *see notes below

2 cups (500 mL) recently boiled water

sturdy mesh strainer and spoon

What to do…

  1. Place tamarind block in a medium sized bowl. To shorten soaking time, you can use your fingers to break the tamarind into smaller chunks but it is VERY sticky. I personally just let it soak longer, but that’s your call.
  2. Pour over 2 cups/500 mL recently boiled water. Allow to soak until roughly doubled in size and softened considerably. This can take anywhere from 1-8 hours; depending on how much you break up the block of tamarind initially.
  3. Gently pour off excess water and reserve for now. This may be needed to thin the final product.
  4. Using a fork or your fingers, mash up the softened pulp as much as possible. This helps to separate the tangy pulp from the tough fibers that surround the seeds in the whole fruit. IF there are any seeds present, remove them now.
  5. Transfer the softened pulp to a mesh strainer. Press through carefully but firmly using the back of a spoon. If the strained pulp is too thick, use a little of the soaking water to loosen things up. Final consistency is a little thicker than ketchup.
  6. Pulp can be stored in the fridge for 1-2 weeks but also freezes well. For easier portioning, freeze the paste in an ice cube tray or dollop 1-2tbsp/15-30 mL blobs on to a long piece of plastic wrap, leaving about 5cm/2” between each, then roll it up and twist between each blob; think sausage links. Freeze for up to 6 months; simply remove from the freezer and allow to thaw for 10-20 minutes at room temperature or zap in the microwave for 5-10 seconds on high.

Notes…

  • Tamarind is available at many grocery stores in the “ethnic food” aisles or at most Asian and Indian grocers as well. It comes in various sizes and levels of quality. Ideally look for one that is seedless, as it makes processing it much easier. If you can only find with seeds in; remove with your fingers after soaking but before pressing through the mesh strainer.



Plant-Based Ethiopian FEAST Cooking Class (ALL RECIPES INCLUDED!)

What to do before we cook…

wash all produce

prepare necessary tools (listed below)

Prepare Berbere Spice blend

Prepare Niter Kibbeh

Prepare Injera batter (2 options in the recipe, one takes time for fermentation)

Prep some or all the onions, ginger, garlic, chillies, mushrooms, spices, etc.

Preheat oven to 250F (120 C) to keep dishes warm

What you’ll need…

cutting board

chef’s knife and small paring knife

food processor (optional)

various bowls for prepped ingredients

1-2 sauté or frying pans

1 medium pot

pantry items (add to shopping list if not on hand!)

spice grinder (only if you need to grind whole spices for the Berbere)

A great way to organize your recipe prep (aka mise-en-place) is to label the bowls. Label each recipe as A, B, C, D, etc. Then label each bowl with the prepped vegetables or spices using a small piece of masking tape, blank labels, or a dry erase marker. I will be prepping most of the ingredients/recipes in real time, but will have already made the Berbere spice blend and the Overnight Injera recipe. Depending on how quickly you can slice and dice, if you have help, or whether you intent to prepare the recipes with me in real time with determine how much prep YOU need to do beforehand.




The BEST Vegan Gluten-Free Moist Brownies w/ Dairy-Free Ganache (EASY Plant-Based Recipe!)

Plant-Based Gluten-Free Brownies with Dairy-Free Ganache Makes 16 brownies

What you’ll need…

1/3 cup (80 mL) water

2 tbsp (30 m) ground chia seeds *see below

1 ¾ cups (435 mL) ground almonds (almond powder/flour)

1 cup (250 mL) brown rice flour

1/3 cup (80 mL) cocoa powder

2 tbsp (30 mL) arrowroot or tapioca starch

½ tsp (2.5 mL) sea salt

½ tsp (2.5 mL) baking powder

¾ cup (180 mL) coconut oil, melted

¾ cup (180 mL) maple syrup, room temperature

½ cup (125 mL) dairy-free milk, room temperature

2 tsp (10 mL) vanilla extract ¼ cup (60 mL) chocolate chips **see below

¼ cup (60 mL) chopped toasted walnuts (optional)

¼ cup (60 mL) chopped chocolate **see below

1/3 cup (80 mL) dairy-free milk, very hot

What to do…

1. Preheat oven to 350°F. Grease a 9×9-inch (23×23 cm) pan with coconut oil then line with parchment paper.

2. Combine ground chia and water (chia egg replacer); set aside while preparing other ingredients.

3. Whisk together brown rice flour, ground almonds, starch, cocoa powder, salt and baking powder until well combined.

4. Using a spatula, stir wet ingredients into dry ingredients. Add chocolate chips and walnuts, if using, stir to incorporate into batter.

5. Evenly spread batter into prepared pan. Bake for 30-45 minutes or until centre is firm when pressed. If you like your brownies gooey, then baked them for less time. To keep the moist, DON’T OVER BAKE!

6. Cool for 15 minutes; remove from the pan and cool completely.When brownies are cooled, prepare the ganache.

7. Add hot dairy-free milk to chopped chocolate. Let sit for 5 minutes, then stir until smooth and shiny. This may take a couple minutes… If the chocolate chunks won’t melt, heat gently over double boiler or zap in the microwave for a few seconds at a time until warm. Stir it often, regardless of the method.

8. Spread ganache evenly over cooled brownies. Top with more chopped walnuts and/or chocolate chips, if desired. Allow ganache to set at room temperature or in the fridge.

9. Cut into 16 pieces using a warm knife; wipe the knife in between each cut with a clean warm cloth.

* You can grind your own chia seeds for this recipe; it does not need to be a fine powder. 1½ tbsp (22.5 mL) of whole chia seeds should be roughly 2 tbsp (30 mL) ground. Grinding this amount in a mortar & pestle or magic bullet works great. If you only have a larger blender or Vitamix, it may be too little. Grind ¼ cup (60 mL) and measure out 2 tbsp (30 mL) You can add the left overs to smoothies for a thicker texture. Or jut make more brownies! 😉

** Try your best to find fair-trade chocolate that has as little refined sugar as possible. Chocolate chips do not work well for making ganache; they will work, but will be thicker and less shiny. Use a little more dairy-free milk if you are making the topping using chocolate chips. You CAN add chopped chocolate to the brownies but instead of chocolate chips, but it changes the final texture a bit. If you want some chocolate recommendations ask in the comments below!




The BEST Veggie Thin Crackers – Gluten-Free, Keto Friendly, Vegan & Low-Carb (Quick & Easy Recipe!)

Veggie Thin Crackers Makes about 36

What you’ll need…

1 tbsp (15 mL) chia seeds

2 ½ tbsp (37.5 mL) warm water

1 cup (250 mL) almond flour

2 tbsp (30 mL) sesame seeds

2 tsp (10 mL) dried minced/flaked onion

1 tsp (10 mL) vegetable bouillon powder

¼ tsp (2.5 mL) baking soda

2 sheets parchment paper

What to do…

1. Preheat oven to 350F (180C); move rack to middle position. Cut two pieces of parchment paper to fit a large sheet pan; set aside.

2. In a medium bowl, combine chia and warm water; rest 2-3 minutes or until thick. Stir again briefly.

3. Add dry ingredients to chia mixture. Mix using a spatula or spoon until roughly combined. Finish mixing with clean, dry, hands until a dough forms. If it seems sticky, let the dough rest for a few minutes, the chia will keep absorbing moisture! *see notes below for stand mixer instructions…

4. Place a piece of parchment onto work surface. Form dough into a rough rectangle centred on the parchment. Top with the second sheet of parchment paper and press lightly.

5. Roll dough into large rectangle about 2-3mm (1/8”) thick. Rotate several times while rolling. Aim for an even thickness, but don’t worry about the edges being rough. Remove top piece of parchment; gently pulling it back on itself. *see notes below if the parchment is sticking!!!

6. Carefully poke entire surface of the dough with a fork. Don’t be too rough! Cut into pieces using a large sharp knife or pizza cutter. If the dough starts to stick to the blade, wipe it clean between cuts.

7. Leave the cut dough in place and slide the parchment onto a cookie sheet. Bake crackers 15-20 minutes, or until lightly browned. Set tray on wire rack; they will crisp slightly as they cool. 8. Break apart when completely cooled. Store in an airtight container

Notes…

• Steps 2 and 3 can be done in a stand mixer: Combine chia seeds and water using the paddle attachment; let rest several minutes. Add remaining ingredients and mix on medium-low until a dough forms.

• If it’s sticking, leave the top parchment in place and proceed. Remove during the last 5 minutes of baking and just break into pieces when cooled… Not ideal, but it works if things stick…

• For regular crackers: omit dried onion, replace vegetable bouillon powder with ¾ tsp sea salt.

• Don’t like sesame seeds? Replace with 2 Tbsp (30 mL) of any similar sized seeds! Hemp hearts, poppy seeds, quinoa, flax seeds or millet are all great options.




The BEST Guacamole | How to Make this EASY Classic Dip (FULL RECIPE!)

The BEST Guacamole Dip Recipe Makes 4-6 servings

What you’ll need…

3-5 ripe avocados *see notes below

¾ tsp (3.75 mL) sea salt

1 clove garlic, minced

1 green onion, thinly sliced 2-3 tbsp (30-45 mL) fresh lime juice

2-3 tbsp (30-45 mL) chopped cilantro (optional) *see notes below

What to do…

1. In a large bowl, mash together avocado flesh and sea salt to desired texture. Smooth or chunky? You decide!

2. Add minced garlic, green onion, lime juice and cilantro if using. Mix to combine.

3. See storage notes below

Notes…

• Avocados can vary greatly in size; you’re looking for about 2 cups (500 mL) mashed in total.

• Be careful when preparing avocados. NEVER CUT TOWARDS YOUR HAND! Thousands of people are rushed to the ER annually with avocado related injuries. No joke. Don’t be afraid of them, just be mindful!

• Cilantro is an acquired taste. Unlike some foods, this is a genetic trait; these people taste soap when eating it. Don’t judge! If one family member truly dislikes it, scoop out some guacamole before mixing through the cilantro. If they’re a true cilantro hater, they’ll taste cross contamination; chop the cilantro last and then get that cutting board out of there!

• There are several ways to keep your guacamole green. The best way I’ve found is to top it with a halved avocado pit (see the video for splitting technique). Cutting the pit in half seems to work better than just using it intact. Can’t explain the science here, which I wish I could, but it works. That’s what matters. Transfer your guacamole to a clean container with a tight-fitting lid. Smooth the surface then top with half a pit; or both halves. If you eat some and want to keep the rest; rinse the pit, re-smooth the surface and replace. Other options are covering the surface with a thin layer of cold water or lime juice; then dumping it off and mixing before serving (works great, but looks gross and makes the guac thinner each time you do this) Also covering the surface with a thin layer of lime juice; again works great, but thins AND acidifies the guac each time you do this…




The BEST Vegan Gluten-Free Banana Bread | Easy One-Bowl Recipe (Super MOIST!)

My BEST Vegan Gluten-Free Banana Bread Recipe Makes 1 standard loaf or 12 muffins

What you’ll need…

¼ cup (60 mL) warm water

2 tbsp (30 mL) chia seeds

3-5 ripe bananas, about 400g or 1 ½ cups mashed

¼ cup (60 mL) avocado oil (or extra virgin olive oil)

¼ cup (60 mL) organic palm sugar (or brown sugar)

¼ cup (60 mL) maple syrup (or more brown sugar)

2 tsp (10 mL) apple cider vinegar

1 tsp (5 mL) vanilla extract

½ tsp (2.5 mL) sea salt

1 ½ cups (375 mL) almond flour *see notes below

1 ¼ cups (315 mL) gluten-free quick cook oats

¼ cup (60 mL) tapioca starch *see notes below

1 ½ tsp (7.5 mL) baking power

1 tsp (5 mL) baking soda

¾ cup (185 mL) chopped walnuts *see notes below

What to do…

1. Preheat oven to 350F (175 C). Oil a standard 1.5 litre (1.5 quart) loaf pan then line with parchment paper. Alternately, line a muffin pan with muffin liners. Set aside.

2. In a large bowl, stir together warm water and chia seeds. Let rest for 3-5 minutes, or until thickened.

3. Add peeled bananas to same bowl as the chia mixture; mash well using a large fork or masher.

4. To banana mixture, add oil, palm sugar, maple syrup, apple cider vinegar, vanilla and sea salt. Stir well to combine.

5. Stir through almond flour, oats, tapioca starch, baking powder and baking soda. Mix in walnuts. Transfer batter to prepared loaf or muffin pan.

6. Bake in centre of oven until toothpick inserted in the centre comes out clean. Roughly 50-65 minutes for a full loaf, 25-35 minutes for muffins. For moister, denser banana bread bake it less. If you want it a little more dried out, bake it longer.

7. Allow to cool in pan for 10 minutes before removing to wire rack. Cool completely before slicing!!! Seriously… it’ll just crumble apart if you’re impatient. 8. Store well wrapped at room temperature. Gluten free baked goods are the best on day 2 and 3…

Notes…

– Almond flour, almond powder and ground almonds are all basically the same thing. For the best texture, look for something with a super fine grind.

– Any starch can be substituted here. Potato and arrowroot are both great options; corn starch is not ideal but will work in a pinch.

– You can substitute any nuts you like here. Nut allergy? Try chopped sunflower and/or pumpkin seeds or hemp hearts. Almond flour can be replaced with brown rice flour but will yield a different finished product.