What I Ate Wednesday (28)

I’m in somewhat of a rut at the moment—not only because I’m super busy, as per usual, but also because inspiration’s lacking. I need recipe ideas like crazy . . . nothing tastes “exciting” anymore, especially since I eat more or less the same breakfast and lunch every. single. day. Plus, there’s also the fact that, while I consider myself a foodie, food and cooking aren’t HUGE, all-consuming passions for me. Don’t get me wrong, I adore my culinary creativity, but I’d rather spend my time in the painting studio rather than the kitchen.

So, today’s WIAW (obligatory thanks to Jenn!) is pretty basic. Since learning about my (temporary) metabolism issues, I’ve been snacking a lot, but I was both busy and lazy yesterday, so I didn’t bother photographing all my noshes, just so ya know.

Breakfast

Oats cooked in coconut milk + water, cinnamon, nutmeg, organic brown rice protein powder from Nutribiotic, ground flaxseed, 1/4 an apple, 1 dried fig, and some pecans. I'm also loving the warmer, lighter mornings!

With Spring’s arrival, warm oatmeal has gone out of fashion, and a new season of overnight oats has made its debut. Thanks to Katie, I now enjoy never-ending bowls, too—huge helpings of dreamy-creamy oats prepared using this little trick.

Lunch

Steamed broccoli & spinach with pumpkin seeds; soup, recipe follows, with 1/2 cup chickpeas added; a generous slice of homemade bread; 1/4 an apple & dark chocolate from Chocolove.

I only have one more kabocha squash in the fridge, so Mission: Use Up All the Winter Produce is nearly complete. With the other squashes, the husband and I made a delicious soup for our weekly meal.

Curried Coconut Cream of Kabocha Soup

Serves 8-10

Ingredients

1 Tbs. olive oil

2 kabocha squashes, peeled, de-seeded, & cubed

1 Tbs. coconut oil

3-4 garlic cloves, minced

2 tsp. minced fresh ginger

1 large Vidalia onion, diced

2 carrots, coined

1 Tbs. curry powder

1 apple, chopped

1 14-oz. can coconut milk (lite or full fat)

1 vegan bouillon cube

1 tsp. quality sea salt

Black pepper, to taste

Chopped fresh cilantro, to serve

Directions

1. Preheat oven to 350˚ F. Toss cubed kabocha squash with olive oil with salt & pepper to taste. Spread cube onto a baking sheet and roast 30-45 minutes, or until tender. Set aside.
2. In a large pot, heat coconut oil and sauté garlic, ginger, onion, and carrots for 2-3 minutes. Add curry powder, stirring well to coat veggies. Add apple and squash cubes, coconut milk, and 1-2 cups of water (depending on the desired consistency, thinner or thicker).
3. Using a hand blender, purée the soup until creamy and smooth (or if using a food processor or blender, purée in batches, then transfer back to the big pot). Add bouillon cube, bring to a boil, then simmer for 5-10 minutes to develop flavor. Add salt and pepper, and serve hot, garnished with fresh cilantro.

For a protein boost, add cooked chickpeas or lentils.

Dinner

Last night, we dined with good friends—it was originally supposed to be our monthly vegetarian potluck, but our usual group of 6 or 7 was reduced to just 4, so I don’t think it can necessarily qualify as a potluck, then.

Delicious Indian/Middle Eastern pilaf; raw veggies; and hummus.

I provided dessert--and a raw one, at that. I won't give any details yet . . . you'll just have to wait for the recipe, coming soon!

Question: How do YOU get out of a food/recipe rut? How do you make mundane meals more fun?

What I Ate Wednesday (26): Food for Thought

(Thank you, Jenn, as always!)

It’s that time of week again . . . but today’s WIAW is a little different than usual. Instead of food porn (although I also have a recipe to share later, never fear!), I’m here to matter-of-factly discuss metabolism.

Why?

Because mine is screwed up.

I’d first sensed something wasn’t quite right a couple months ago. I was steadily gaining weight, even though my diet and lifestyle hadn’t changed. I was working out 4-5 times a week and eating an average of 2000 calories a day. I was confused and irritated. It didn’t make any sense!

Well, my suspicions were confirmed on Monday when I finally visited a dietician to have my metabolism tested using a special machine called the BodyGem. I was shocked to discover than my Resting Metabolic Rate (RMR) is 1100.

Say that again?

Even the dietician was surprised. It was the second lowest RMR she’d ever seen. After adding in certain lifestyle factors, she determined that, to maintain my current weight, I must eat no more than 1540 calories per day. The average 22-year-old, tall, and active girl should be able to enjoy at least 2000, if not more.

Not. fair.

My initial reply: “That’s not a lot of food! How will I get through the day without feeling like I’m starving?”

Good question.

So, we talked, about possible causes, solutions, and strategies.

Causes

1. Previous eating disorder—it’s been a long, long time since I severely restricted my intake, so I question whether or not this still applies, but it’s possible, I suppose. The body can take some time to respond to starvation mode, according to the dietician.
2. Stress—prior to my mother’s death in mid-December, I had been maintaining my weight without any problems. Since then, I’ve gained 4-5 pounds. My body could be in survival, a.k.a. fight-or-flight, mode just due to copious amounts of stress.
3. Underactive thyroid—we ruled this one out, since I just had my yearly physical in January and my thyroid was a-okay.
4. Recent change in diet—yes, I moved away from snacking in December, after years of doing so! Why? Because I thought it would be better for my metabolism, as per this article’s recommendation, but boy, was I wrong!

Yes, my metabolism is struggling right now, but the dietician assured me that it’s not permanently damaged. I’m no expert, but I think it was largely due to stress from last year and not snacking as of late, both of which likely messed with blood sugar and cortisol levels, hence more metabolic/weight issues. With time and careful maintenance, though, I should be able to rev up my RMR to a more normal level.

Solutions

1. Diet—eating every 3-4 hours again, plus consuming at least 73 g of protein for my stats (so upping my consumption of tempeh and seitan–it’s easy to get enough protein as a vegan, despite the infamous and misleading myth!). Snacks are a must, even before bedtime. Drinking lots of water and green tea. I am keeping a food diary, too. So far, I’m balancing calories-in vs. calories-out pretty well. Fortunately, non-starchy veggies can be eaten in abundance and exercising allows me to eat more than that measly 1500 calories . . .
2. Keep exercising—the usual cardio routine, plus walking everywhere and biking, too, now that the weather is gorgeous! Then, add regular resistance training to build lean muscle. My problem? My body fat content is only 16% as it is! So, I’m sticking to yoga and pilates and focusing on “toning” only.
3. Regular, quality sleep—this was never a problem, but I’m definitely striving for the most rejuvenating nights possible now.
4. Manage stress—this is always my downfall. Not gunna lie, I’m one stressed lady . . . but I know I have the tools to manage it. I just need to keep on truckin’.

Despite all the stress, despite this new stress concerning my metabolism, I actually find I am even more comfortable in my own skin.

I wasn’t devastated by the news.

I was empowered.

I reflected over the past 4 years, recalling the very day when everything went downhill, when good intentions spiraled into destructive tendencies. Those good intentions have haunted me ever since, coming back to sabotage me upon more than one occasion. My poor body endured quite a lot those days . . . yet, even at its weakest, it still faithfully functioned (somehow). I beat it down, but it was forgiving and still supported me. I wish I could rectify the past, correct my mistakes. My disordered habits wreaked havoc on myself, my family, my then-boyfriend-now-husband, my friends. I wasted a lot of time brooding over my body. I jeopardized my own life . . . just to be skinny of all things.

At my lowest weight, I was actually embarrassed about my appearance. Even though I never admitted it outright, I knew I looked like a skeleton, but I was addicted to the “high” associated with weight loss success. Gaining 10 pounds not only saved my life, but also convinced me for the first time in my entire life that I was beautiful, even sexy as my curves returned and I filled out.

Before Monday’s appointment, that old “fat” mentality had been strangling me again, just because I’d gained 4-5 more pounds. I was consumed with jealousy, anger, resent, and just plain ol’ negativity in numerous manifestations.

After Monday’s appointment, I left feeling strangely . . . free, for the first time in what seems like forever. I wasn’t angry with myself—instead, I was wonderfully compassionate and gave myself some slack: 2011 was a traumatic year, so it’s no wonder my body is somewhat out-of-whack!

Nonetheless, I feel confident and content. Yes, I’m counting calories (which is really a pain, let me tell you, but it’s a must at the moment), but it’s not to restrict–it’s to eat every. single. calorie. my metabolism (plus exercise) allows in a day because I LOVE to eat!—and if I eat slightly more, well, I’m not going to stress out about it, cut back the next day, or overexercise. I won’t be weighing myself anytime soon either, and honestly, I could care less. I’m going by how my clothes fit. I’m no longer concerned with “skinny” or even “thin.” I want to be strong, healthy, and, most of all, happy. I want to be able to eat a slice of vegan cheesecake and still have daily calories to spare.

So I am trusting my body and its intuition wholeheartedly, treating it like the temple that it is, and I know, with time, it will repair itself and rediscover its intrinsic balance. I may gain a little more weight in the process, but I’m okay with that.

I'm fully making peace with myself at last . . . no more dwelling over days long gone.

[Source]

I’m sorry, Body, for all the hurt I’ve inflicted. I’ll never do it again, I promise. From here on out, we shall be the best of buds. I’ll take care of you if you take care of me, okay?

How long will it take? It depends—every body is different in its recovery. I scheduled a follow-up appointment with the dietician for August 1^st; she is confident I can make a lot of progress between now and then. I believe I can, too.

I believe in ME.

I also believe in fairies. And gnomes. And leprechauns, too, of course! This Saturday is St. Patrick’s Day, and you can bet on the Blarney Stone I’ll be jigging to Irish tunes all day. This week’s one-pot meal is inspired by traditional Irish fare and contains an ingredient rarely seen on Vegan on the Go-Go: alcohol.

Irish Beer, Barley, & Seitan Soup

Inspired by this recipe

Serves 8-12

Ingredients

2 cups hulled barley, soaked overnight and cooked

1 batch of seitan (using this recipe, your own recipe, or store-bought)

5-6 garlic cloves, minced

1 large onion

2 carrots, coined

1 medium parsnip, coined

1 celery stalk, chopped

1 tsp. dried thyme

1 tsp. dried rosemary

1 tsp. ground marjoram

3 bay leaves

1 vegan bouillon cube

1 cup beer of choice (We used Killian’s Irish Red, which is vegan)

1 Tbs. soy sauce, tamari, shoyu, or liquid aminos

5-6 drops liquid smoke

½ large head of cabbage, shredded

2 roasted sweet potatoes, chopped into bite-size pieces

1 cup frozen green peas

Salt & pepper, to taste

Directions

1. In a very large pot, heat 1 Tbs. oil and sauté garlic, onion, carrots, parsnip, and celery for 3-4 minutes, or until carrots are tender. Stir in herbs, coating everything well.
2. To the pot, add 6 cups of water, the bouillon cube, beer, and liquid smoke. Bring to a boil and reduce to medium-high heat before adding cabbage, allowing to slowly cook for 10-15 minutes, until cabbage is tender.
3. Stir in sweet potato, barley, seitan, and peas. Cook another 4-5 minutes, until everything is heated through. Serve piping hot.

What I Ate Wednesday (18)

It’s that time of week again—the most fun, most fabulous day of the week for us food bloggers, thanks to Jenn. So, without further ado, here are yesterday’s eats!

Breakfast

I really need to get some pretty clear glasses rather than the much-too-big jars I've been using for parfaits. I also need some better lighting--thanks a lot, grey winter mornings.

Supercalifragilisticexpialidocious Superfood Parfait

Much, much better for you than a spoonful of sugar

Serves 1

Ingredients

½ cup non-dairy plain or vanilla yoghurt

½ tsp. coconut extract

½ cup granola of choice (I used my Groovy Ancient Grain Granola)

1 cup puffed cereal of choice (I used Puffed Kamut from Arrowhead Mills)

1 Sambazon Pure Açai Smoothie Pack

½ cup berries of choice (I used chopped strawberries)

2 Tbs. ground flaxseed

2 tsp. goji berries

2 tsp. roasted sunflower seeds

2 tsp. roasted pumpkin seeds

2 tsp. toasted sesame seeds

Directions

1. In a small bowl, stir coconut extract into yoghurt. Set aside.
2. To assemble, layer ¼ cup granola, ½ cup puffed cereal, 1 Tbs. flax, ¼ cup yoghurt mixture, ½ of the smoothie packet, ¼ cup strawberries, and 1 tsp. each goji berries and all seeds. Repeat layers, and serve!

Lunch

A salad beast with spinach, 1 carrot, celery, 1/2 cup cubed butternut squash, 1 chopped dill pickle, 6 oz. plain tofu, almonds, mustard, olive oil, Bragg's liquid aminos + seasoning, and gomashio; accompanied by a slice of homemade seedy bread with avocado + Celtic sea salt on top; all followed by an apple & Chocolove's Cherry & Chilies Dark Chocolate.

Dinner

Minestrone pasta (recipe follows!), plus a side of steamed broccoli with gomashio, raisins, and sunflower seeds.

For dessert: a clementine and two ginger chews from Ginger People.

Minestrone Pasta

When most people think of minestrone, they think of soup–such as my Mom’s Magical Never-Ending Minestrone. This recipe is all the goodness of traditional minestrone, sans the broth.

Serves 6

Ingredients

1 cup dry chickpeas or green lentils, soaked overnight and cooked

2 tsp. olive oil

2-3 garlic cloves, minced

1 medium onion, diced

3 carrots, coined

3 celery stalks, chopped

6 oz. Portobello mushrooms, coarsely chopped

1 Tbs. Italian seasoning

1 28-oz. can diced tomatoes

1 vegan vegetable bouillon cube

1/3 cup cooking wine (I recommend red or Marsala)

¼ cup nutritional yeast

2 packed cups shredded green cabbage

¼ cup chopped fresh parsley

Salt & pepper to taste

12 oz. whole grain long pasta of choice

Extra parsley, to garnish

Directions

1. In a large pot, sauté garlic and onion in oil for 1-2 minutes, or until translucent. Add carrot, celery, and mushrooms, and sauté for another 2-3 minutes, or until carrots are tender and mushrooms are a rich brown. Sprinkle in Italian seasoning, and stir well to coat everything well.
2. Add tomatoes and bouillon cube, bring to a boil, then reduce to medium-low heat. Add wine, nutritional yeast, cabbage, parsley, and cracked black pepper. Allow to simmer until cabbage is slightly tender.
3. Meanwhile, cook pasta according to package directions.
4. Finally, divide pasta evenly amongst the plates. Add a pinch of salt to the sauce, stir, then spoon over the pasta, garnishing with chopped parsley as desired.

Also delicious topped with roasted, salted sunflower seeds for a boost of healthy fats.

Diet Diversity

Firstly, before we dive into today’s topic, I must mention how sad I was yesterday when I realized I was too busy to participate in this week’s What I Ate Wednesday. It’s my last week of classes for the semester, so I’m rather busy wrapping everything up.

This week, I also started conducting a Food Journaling Challenge, courtesy of Leanne. I’ve been using her template and, instead of counting calories, listing my eats meal by meal, snack by snack, then paying attention to how I feel overall. Alongside this experiment, I’m also aiming to “eat the rainbow,” so to speak, or in other words, to eat as diversely as possible everyday instead of getting stuck in ruts, as I sometimes tend to do. The most recent rut is, obviously, squash, and so, while I’m consuming plenty of orange, I’ve been neglecting my greens a bit, a neglect easily remedied by the following two recipes.

Green Julius

As a little girl, my mum and I frequented Orange Julius. While their smoothies aren’t terribly unhealthy, compared to, say, Dairy Queen, they are much, much too liberal with sugar, and besides, they’re not really vegan-friendly. So, now that oranges are coming into season, I decided to recreate the classic Julius, with a twist!

Serves 1

Ingredients

1 ripe banana (fresh or frozen), cut into chunks

½ large orange, peeled

½ cup non-dairy yoghurt (vanilla or plain)*

½ cup milk alternative of choice or water

Couple handfuls raw spinach

*If using plain, I recommend adding 1 tsp. vanilla extract to the smoothie.

Directions

Simply blend all ingredients and serve!

This smoothie will brighten your day!

This was a delicious smoothie . . . but honestly, now that the first snow has fallen here, it’s really not the season for cold drinks. Warm soup sounds more appetizing, don’t you think?

Get-Your-Greens-&-Grains Soup

Serves 4-6

Ingredients

1 cup dry white beans or lentils, cooked

1 cup dry whole grain of choice, cooked*

2 tsp. olive oil

1 large leek, chopped

3 celery stalks, chopped

3 garlic cloves, minced

2 cups chopped asparagus

1 head broccoli, florets separated and cut into bite-sized pieces

½ head green cabbage, chopped

3 cups chopped spinach, kale, or other greens of choice

½ cup chopped parsley

1 vegan bouillon cube

1 tsp. Bragg Sprinkle Seasoning

Salt & pepper, to taste

Extra parsley, to garnish

*I used whole wheat couscous, but barley would also be delicious. Pretty much anything should work. Or, if you prefer, omit the grain and substitute with crackers or crusty bread for dipping.

Directions

1. Heat oil in a large pot and sauté leek, celery, and garlic for 3-4 minutes, or until translucent and tender. Toss in all other veggies (asparagus through parsley), enough water to just cover everything, and the bouillon cube. Bring to a boil, reduce to low, and allow to simmer until the asparagus and broccoli are tender, about 20-30 minutes.
2. Using a powerful hand blender or a food processor, blend the cooked veggies into a very smooth purée. Add extra water or veggie broth if you prefer a thinner consistency. Then, if using a processor, return the soup to the pot.
3. Finally, stir in cooked beans, grains, seasoning, and salt & pepper, to taste. Serve hot, garnished with chopped parsley.

Weirdly enough, this didn't really look green when I photographed it . . .

What I Ate Wednesday (10): Childhood Classics + Recipe Extravaganza!

Yay, another Wednesday! This week, my theme is classics/favourites from my childhood. So, without further ado, let’s embark on many a food blogger’s favourite weekly activity, courtesy of Jenn.

Breakfast

I just could not resist eating more squash. I haven’t turned yellow yet, but hey, if I do, it’s totally worth it, as my good friend Dan reminded me. Winter squash season only lasts a few months after all!

Squash-Millet Porridge with Caramelized Pear

Definitely prepare the millet the night before, allowing it to soak overnight.

Serves 1

Ingredients

¼ cup dry millet

½ cup milk alternative

½ tsp. cinnamon

¼ tsp. nutmeg

½ cup roasted winter squash purée (I used kabocha, but any variety works, as does sweet potato)

Raisins, as desired

½ small pear, chopped

1 tsp. brown sugar

¼ tsp. ground ginger

Pinch of salt*

Chia seeds or ground flaxseed, to serve

Pecans or walnuts, to serve

A drizzle of maple syrup (optional)

*I usually make salt optional in my recipes, but I recently read an article how salt, while often overused, can also be underused in the kitchen. Salt really accentuates the flavours of food and spices, so I’ve started incorporated a little more in my dishes, and it does make a difference!

Directions

1. The night before, rinse and toast the millet in a saucepan for 3-4 minutes (the grains will pop). Remove from heat, add milk alternative and about ¼ cup water, and allow the pot to sit in the fridge overnight.
2. In the morning, sprinkle in cinnamon and nutmeg, and bring millet to a boil. Stir in squash purée and raisins, and reduce heat to low, allowing to simmer.
3. Meanwhile, in a skillet, sprinkle brown sugar and ginger over chopped pear. Heat the skillet over medium heat, and cook for 7-8 minutes, or until pears begin to brown. Add a couple tablespoons of water, and simmer until the pears are tender, 5-10 minutes (depending on ripeness), adding more water if mixture begins to burn.
4. Once the porridge has finished cooking, stir in a pinch of salt, then transfer to a bowl. Stir in flaxseed. Top with caramelized pears, nuts, and a drizzle of maple syrup, if desired.

Breakfast was immediately followed by a large mug of piping hot Comfort and Joy tea from The Republic of Tea. The holidays are nearly here, after all! Why not begin celebrating early?!

Mid-Morning Snack

Steamed snowpeas, carrot coins, and roasted red peppers drizzled with a little San-J spicy peanut dressing. Accompanied by some equally enjoyable reading--I'm brushing up on macrobiotics.

Lunch

I forgot to take a picture of the entire meal, unfortunately, which included a slice of homemade seedy (poppy, sesame, sunflower, and pumpkin!) bread, followed by a small dessert of Chocolove’s Peppermint Dark Chocolate and a dried fig.

Childhood Chickpea Salad

When I was little, I loved my mum’s chicken salad, not for the chicken, but for all the other goodies she added. This is my vegan version. It’s best served in the spring or summer, but I had all the ingredients on hand, so I made it anyway.

Serves 4-6.

Ingredients

1 cup dry chickpeas, cooked

3 large stalks celery, finely chopped

1 cup red grapes, halved

¾ cup artichoke hearts, chopped

3 Tbs. sweet relish

2 scallions, chopped

2 garlic cloves, minced

1/3 cup dried apricots, coarsely chopped

¼ cup chopped parsley

¼ cup vegan mayonnaise (I use Nayonaise)

2 tsp. mustard

1 tsp. lemon juice

2 tsp. Old Bay or Bragg seasoning

Salt & pepper, to taste

Nuts or seeds of choice, to serve (I prefer almonds or sunflower seeds . . . or a little of both!)

Directions

Pulse cooked chickpeas in a food processor just until chunky. Transfer to a large bowl, and stir in all other ingredients. Serve chilled or at room temperature, sprinkled with whatever nuts or seeds you prefer.

I especially enjoy this salad stuffed in whole grain pitas alongside a generous amount of alfalfa sprouts.

Afternoon Snack

One of my favourite Larabar flavours, devoured whilst driving.

Dinner

I was slightly peckish about an hour before dinner, so I ate my first persimmon--I enjoyed it, although I probably wouldn't buy anymore. The taste grew on me with every bite, though.

Toast with mashed avocado (a.k.a., mashed heaven!), sautéed spinach with dill and a pinch of nutmeg, and a big bowl of veganized French Onion Soup.

Some homemade vanilla soy yoghurt for dessert.

My mum also made a lot of French Onion Soup while I was growing up, but of course, the traditional version includes beef stock and dairy. So, in order to satiate a craving that has probably been gnawing at me since, oh, May or June, I finally veganized her recipe.

French Onion-Seitan Soup

I make my own seitan at home, using this incredibly easy recipe, because it’s wayyyyyyyyyyyy cheaper than buying a box at Whole Foods.

Serves 8-10

Ingredients

2 Tbs. olive oil

3 lbs. Vidalia onions, halved and thinly sliced

6 garlic cloves, minced

1/2 tsp. salt

2 Tbs. whole wheat flour

1 vegan vegetable bouillon cube

2 Tbs. Bragg Liquid Aminos*

2 tsp. Bragg Sprinkle Seasoning*

24 oz. seitan, cut into strips

Salt & pepper, to taste

Slices of whole wheat, sourdough, or rye bread, very well toasted, to serve

Vegan cheese alternative, to serve (optional)

*These Bragg products are two absolutely necessary additions to all vegan kitchens!

Directions

1. Heat oil in a large pot over medium heat. Add onions, garlic, and salt, and cook 5 minutes, stirring often. Reduce heat to very low, and cook, stirring occasionally, 50 to 60 minutes, until onions are very tender and brown.
2. Stir in flour, and cook 3 to 4 minutes, stirring constantly. Pour in 8 cups water. Add bouillon cube, liquid aminos, seasoning, and seitan. Cover, and simmer 15 minutes. Add salt and pepper as desired, and serve hot topped with toasted bread and, if using, melted vegan cheese alternative.

I used homemade rye bread. I've never really tried any vegan cheese products, so I can't recommend one particular brand. You could also probably try stirring in some nutritional yeast, if you like.

“We join with the earth and with each other. We join together as many and diverse expressions of one loving memory: for the healing of the earth and the renewal of all life.”

~U.N. Environmental Sabbath Program

Happy Halloween!

Yay, it’s my favourite holiday! Though I’m a little sad October will be replaced by November tomorrow . . . and I’m quite disappointed that a) I won’t be doing anything special in the costume department, and b) I didn’t even have time to make some spooky treats to celebrate either. No fun. For all you vegan trick-or-treaters, here’s a helpful link for determining whether or not your candy is cruelty-free.

Because vintage is better. Case closed. <3

[Source]

I have been eating a rather bewitching soup lately, however—no matter how much you eat, the pot magically replenishes itself!

Well, sort of.

My mum made a batch of minestrone this weekend—and the secret to prolonging its life is just to add more beans, veggies, broth, and other goodies once the pot starts getting a bit low. It’s the epitome of quick and easy. Easier than reciting Wingardium Leviosa!

I'd LOVE to get this cookbook and veganize all the recipes!

[Source]

Mom’s Magical Never-Ending Minestrone

Serves 8-10 to begin with, but remember, you can replenish ingredients when needed. Plus, you can pretty much use whatever veggies you have on hand.

Ingredients

1 Tbs. olive oil

1 large onion, diced

6 garlic cloves, minced

1 Tbs. Italian seasoning

2-3 cups chopped portabella mushrooms

2 16-oz. cans diced tomatoes*

1 vegan vegetable bouillon

2-3 cups green beans, ends trimmed and cut into 1-inch pieces

2-3 cups coarsely shredded green cabbage

3 cups cooked white beans

6 oz. whole grain short pasta of choice, cooked according to package directions**

Salt & pepper to taste

Chopped parsley, to garnish

*My mum used not only canned tomatoes, but also canned green beans and white beans . . . and the final result was REALLY salty. I prefer using fresh alternatives (or salt-free canned veggies if that’s my only option), but both ways are tasty. Just remember to watch your sodium intake!

**Adding the noodles directly to the pot often results in their becoming really mushy and falling apart with time. This isn’t a big deal, really, but we like to add cooked pasta individually to each bowl just before serving, so everything’s super fresh. Either way works, though, so it’s up to you!

Directions

1. In a large pot, sauté onion and garlic in oil for 2-3 minutes, or until translucent. Stir in seasoning and mushrooms, and sauté again until mushrooms have browned and are tender.
2. Add tomatoes, bouillon, and 3-4 cups of water, or however much needed for desired consistency. Stir in green beans, cabbage, and white beans. Bring to a boil, reduce heat to low, and allow to simmer for about 30-40 minutes, or until green beans are tender. Add pasta (either to the pot or divided amongst the bowls—see above note!), salt and pepper, and serve hot, garnished with parsley.
3. Once the pot is only 1/3 or so full, add more tomatoes, other veggies, and beans as desired, thus prolonging your leftovers!

Alternatively, you could add barley instead of pasta, which isn't technically minestrone, then, but it's delicious either way.

Today is also the last day of Vegan MoFo and the October Unprocessed challenge—it’s been fun, folks! Can’t wait until next year, when I’ll actually have even more free time to participate and spread positive vegan/whole foods awareness (and food porn, too, of course!).

An Appetite for Asian

Perhaps I’ve mentioned this before, but when my mum was pregnant with me, she frequently ate Japanese food . . . and to this day, I am an Asian food aficionado, particularly where Japanese and Thai cuisines are concerned. Three weeks ago today, I embarked on a detox quest, and what better cuisine to cook whilst detoxing than Asian—the Japanese diet is attributed to be one of the healthiest diets in the world and is the foundation of macrobiotics, one staple of which is miso soup, which can act as a starter or, in my case, an entire meal in one big, blissful bowl.

Super Simple Miso-Soba Noodle Soup

Inspired by a recipe in The Kind Diet

Serves 1 hearty appetite, or 2-3 as a side

Ingredients

2 oz. soba noodles, cooked according to package directions and drained

2 cups water

2-inch piece of kombu, finely snipped

3 oz. extra firm tofu, pressed, drained, and cubed

1 cup shredded bok choy

1 nori sheet, cut into 3-inch matchsticks

½ cup mushrooms, whole or sliced

1 tsp. grated gingerroot

2 tsp. miso paste (I used this)

1 scallion, chopped, to serve

Toasted sesame seeds, to serve

A drizzle of soy sauce, tamari, or shoyu, to serve

Directions

1. In a medium-sized pot, bring water and snipped kombu to a boil. Reduce heat to low, add tofu cubes, vegetables, ginger, and soba noodles.
2. Ladle a little of the warm water into a small bowl and whisk in miso, stirring until smooth. Transfer miso mixture back into the pot, stirring well. Simmer for 1-2 minutes. Serve immediately, with chopped green onion, sesame seeds, and soy sauce as desired.

You can add pretty much any veggies you want--I used a couple slice of Heart of Gold squash for this bowl. And trust me, if you're eating this recipe all by yourself, you will want a BIG bowl!

With Asian on the brain, I started recalling favourite dishes from my childhood. At one particular Chinese restaurant, I always ordered the Moo Shu Pork—and to this day, I adore the unique flavour of hoisin sauce. A lot of storebought hoisin sauces, however, are not the healthiest. Then, I discovered an organic option from Premier Japan, and I couldn’t wait to test it, which I did on Wednesday, and I was quite pleased indeed.

Moo Shu Tofu Wrap

Serves 1

Ingredients

For the tofu:

3 oz. extra firm tofu, pressed and drained

1 Tbs. orange juice

1 tsp. rice vinegar

½ tsp. sesame oil

1 tsp. soy sauce, tamari, or shoyu

¼ tsp. Chinese five-spice powder

Cracked black pepper

1 garlic clove, minced

½ tsp. grated gingerroot

1 cup bok choy or napa cabbage, shredded

½ cup mushroom pieces

½ tsp. soy sauce, tamari, or shoyu

1 small carrot, shredded

1-2 Tbs. hoisin sauce

1 large whole grain tortilla

1 scallion, chopped

Pepper, to taste

Directions

1. To prepare the tofu, mix together the juice, vinegar, oil, soy sauce, spice, and pepper. Put tofu into a flat-bottomed container, and pour marinade over it. Allow it to marinate at least 1 hour, flipping halfway through.
2. Preheat the oven to 350˚ F. Place tofu on a greased baking sheet, and bake for about 20 minutes. Flip, brush with any extra marinade, and cook for another 10-15 minutes before removing from heat.
3. Meanwhile, in a skillet, sautée garlic, ginger, bok choy, and mushrooms, adding a drizzle of soy sauce as necessary. Cook for 2-3 minutes, or until veggies are just tender, not too mushy. Remove from heat.
4. To assemble, spread hoisin sauce on the tortilla. Layer cooked veggies and shredded carrot on one half of the tortilla. Top with cooked tofu (halved lengthwise), chopped scallions, and pepper. Serve warm or cold, with extra hoisin sauce for dipping if desired.

Here's how I arranged mine.

NOTE: I used a sprouted grain Ezekiel wrap from Food for Life.

Vegan Soup for the Soul

I was so sorry to miss this week’s What I Ate Wednesday. I was CRAZY busy and too stressed to take pictures of my boring on-the-run food . . . next week, I’ll be sure to share some extra special, glorious eats!

In the meantime, I’m also here to share two delicious soups I made this week, both in the spirit of the season. Autumn is, after all, the beginning of soup season . . . which will continue well into winter, thankfully. I love soups! And chili. While I enjoy traditional chili flavours (such as my Ancient Aztec Chocolate Chili), I also challenge myself to blend cuisines and create “fusion” varieties. My most recent inspiration: a can of coconut milk that has been sitting on my pantry shelf for months.

Caribbean-Cajun Coconut Chili

This just gets better and better as it sits for a few days.

Serves 8-10

Ingredients

1 Tbs. olive oil

2 Tbs. minced garlic

2 onions, chopped

1 Scotch bonnet pepper (or 2 jalapeños), seeds removed and diced

1 Tbs. dried thyme

2 tsp. cinnamon

1 tsp. allspice

1 tsp. paprika

1 tsp. chili powder

1 tsp. cumin*

1 28-oz. can diced tomatoes

3 green bellpeppers, chopped

3 cups sweet corn kernels

4 cups cooked black beans

1 14-oz. can coconut milk (lite or full fat)

1 vegan vegetable bouillon cube

2 Tbs. lime juice

Salt & pepper to taste

Chopped cilantro, to serve

*If you have Jamaican Jerk Seasoning on hand, use 2 Tbs. of that.

Directions

1. Heat oil in a large pot, and sauté garlic, onion, and Scotch bonnet until translucent, about 2 minutes. Add spices, stirring well to coat everything thoroughly.
2. Add tomatoes, bellpeppers, corn, beans, coconut milk, bouillon cube, and 2 cups water. Bring to a boil, reduce to low and cover, and cook for approximately 40-50 minutes, or until veggies are tender and desired chili consistency is reached. Stir in lime juice, salt and pepper, and serve hot, garnished with cilantro.

Serve with cornbread for dipping, of course.

I also made my first (ever!) chowder this week, with a twist on the traditional corn version.

Pumpkin, Corn, & Quinoa Chowder

As with the chili, this just gets better with age.

Serves 4-6

Ingredients

1 Tbs. olive oil

1 large onion, diced

1-2 Tbs. minced garlic

1 Tbs. dried thyme

1 tsp. cinnamon

3 cups roasted pumpkin

2 cups plain, unsweetened milk alternative

½ vegan vegetable bouillon cube

2 cups sweet corn kernels

½ cup dry quinoa, cooked

Salt & pepper, to taste

Chopped parsley, to serve

Directions

1. Heat oil in a large pot, and sauté onion and garlic until translucent, about 2 minutes. Add thyme and cinnamon, stirring well, and cooking for about 30 more seconds before adding pumpkin puree, milk alternative, and bouillon cube.
2. Transfer ¾ of the mixture to a blender or food processor and purée before adding it back to the pot. Bring to a boil, reduce to low, and add corn and cooked quinoa. Simmer for 20-30 minutes. Stir in salt and pepper as desired, and serve garnished with parsley.

The First Day of Fall!

It’s official—autumn has arrived! The days (and nights) are definitely much cooler than they were a couple weeks ago; the leaves are turning and falling by the dozen now; and I just saw my first butternut squash at the farmers market! A whole new array of produce means a whole new season of delicious, warming foods! Hoorah!

This week, I used up the last of the summer tomatoes in a delicious soup—because soup season has begun, too!

Roasted Tomato-Tabbouleh Soup

Inspired by this recipe and this recipe

Serves 6

Ingredients

2 Tbs. olive oil

4 cups cherry tomatoes

2 large onions, diced

6-8 garlic cloves

1 vegan vegetable bouillon cube

1.5 cups dry bulghur, cooked (see directions here)

¾ cup fresh parsley, finely chopped

¼ cup fresh mint, finely chopped

¼ cup lemon juice

Salt & pepper, to taste

Directions

1. Preheat the oven to 375˚ F. In a large bowl, toss tomatoes in 1 Tbs. oil before spreading on a baking sheet. Repeat using onions, garlic, and the remaining Tbs. of olive oil, and spread these on a separate baking sheet. Roast all veggies for about 45 minutes, or until onions have begun to caramelize. Remove from oven and allow to cool.
2. Transfer all roasted veggies to a food processor and blend until desired consistency is reached (smoother or chunkier, depending on what you prefer). Pour into a large pot, add 2-3 cups of water (again, until desired thickness is achieved) and the bouillon cube. Bring to a boil before reducing heat to low. Stir in cooked bulghur, chopped parsley and mint, lemon juice, and salt and pepper. Cook for another 2-3 minutes, or until everything is warmed through. Serve hot.

Delicious with pita bread for dipping!

I was inspired by the slow, subtle, but noticeable transition from summer to autumn, and the following recipe was the result.

Summer Meets Autumn Sweet Potato-Apple Salad

Slightly inspired by this recipe

Serves 4

Ingredients

1 cup dry green or brown lentils, cooked (see directions here)

2 sweet potatoes, roasted until slightly tender, then chopped into bite-sized pieces

2 red delicious apples, chopped into bite-sized pieces

2 cups sweet corn kernels

1 large green bellpepper, chopped

4 scallions, chopped

¼ cup raisins

¼ cup dried cranberries

½ cup chopped parsley

½ cup chopped cilantro

2-4 garlic cloves, minced

2 Tbs. lime juice

1 Tbs. safflower oil

1 Tbs. cumin powder

2 tsp. cinnamon

1 tsp. nutmeg

Salt & pepper, to taste

Pecans, to serve

Directions

1. In a small bowl, combine minced garlic, oil, lime juice, and spices, stirring well. Set aside.
2. In a large bowl, combine all remaining ingredients. Add dressing, tossing to coat everything evenly. Serve chilled, garnished with pecans.

I've been a bit obsessed with close-ups lately.

Finally, it’s time to announce the winners of my giveaway. Using a Random Number Generator, I received the numbers 4 and 9—Eleanor and Charlotte Katherine, you are the two lucky winners! Please email your addresses to sunflower_Eyes4utopia@yahoo.com, and I’ll ship your prizes next week. Congratulations!