I had a brand new package of organic bulgur that had been sitting in my pantry for way to long. I wanted to make something other than the traditional tabbouleh with it (don’t get me wrong though, I enjoy tabbouleh!) I found a fantastic recipe from Bittersweet and as soon as I saw it had miso in it, I was sold! I was so impressed with this recipe, it sounds so simple but simple really is best here. My mom and I have been enjoying this over the past couple of days.

In case you aren’t too familiar with bulgur, it’s a Middle Eastern grain. It’s high in fibre and protein, and low in fat and calories. It’s a whole grain, and usually derived from durum wheat. When you buy it, it comes par-boiled and dried. It’s used around the world in pilafs, salads, soups, baked goods, and as cereal. Ya learn somethin’ new every day!

Bulgur Pilaf

• 1 cup bulgur wheat
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1/2 tsp fresh ginger
• 1/2 tsp lemon zest
• 1 tsp tamari
• 2 tbsp miso paste
• 1 3/4 cups water
• 1/4 cup frozen peas
• 1/2 cup whole almonds, toasted
• 1 tbsp chopped chives

Heat a dry skillet over the stove and toss in the bulgur. Toast for about 10 minutes, shaking the pan occasionally to keep the bulgur moving, until it smells nutty and turns slightly darker brown. Pour the grains out onto a plate, and place the emptied skillet back over the heat.

Add in the oil, garlic and ginger, and cook for just a minute or two until the spices have browned a bit. Stir in the lemon zest, soy sauce, and miso paste, breaking up any lumps that may form. Stand back a bit while slowly pouring in the water, as it may hiss and splash slightly. Scrape everything off the bottom if it’s sticking, and add your toasted bulgur into the mix, along with the peas. Turn down the heat, cover, and let simmer for 15 minutes. If all of the liquid hasn’t been absorbed by then, simply continue to cook over low heat, uncovered, until it has all evaporated.

Let stand for 5 minutes off the heat, and stir in the almonds and chives.

Serves 2 as a main dish, 4 as a side.

I really love having healthy muffins on hand for snacks- I just keep them in the freezer and then heat them up whenever I need a little boost. I really find that so many muffins are more like dessert than healthy snack so I think it’s better to just make them at home. These ones are fantastic- very little sugar, healthy protein packed quinoa, flaxseeds, and great flavour. I topped these muffins with a bit of butter and honey or almond butter. The quinoa makes them have a unique chewy texture that I had to get used to- they never tasted bad, I just hadn’t had a muffin with that texture before. Vegan or not, these are very enjoyable and you can feel good about eating such a nutritious muffin!

Almond Quinoa Muffins (adapted from Veganomicon)

• 1 cup unsweetened soy milk
• 1 tbsp ground flax seeds
• 1/4 cup vegetable oil
• 1/4 cup maple syrup (I used slightly less)
• 1 tsp vanilla extract
• 1/2 tsp almond extract
• 1/4 cup almond meal
• 2 teaspoons baking powder
• 1 tsp baking soda
• 1/2 tsp salt
• 1 1/4 cup whole wheat pastry flour
• 1 tsp pumpkin pie spice
• 1 1/4 cups cooked quinoa
• 1/2 cup currants or dried blueberries

Preheat the oven to 350 F and lightly grease a 12 cup muffin tin. In a bowl, whisk together the almond milk and ground flaxseed and let sit for one minute. Whisk in oil, maple syrup, vanilla and almond extracts.

In a seperate bowl, sift together flour, almond meal, baking soda, baking powder, salt, and spices. Add the wet ingredients to the dry, mixing until just incorporated. Fold in the cooked quinoa and currants/blueberries and mix until the large lumps are gone. Pour into the muffin tin and bake for 18-20 minutes until a toothpick inserted into the center comes out clean.

I feel like it’s been longer than usual inbetween posts for me. I have had midterms all of last week, so I was a bit busy studying (or trying to….). Honestly, who can study with the excitement of the Olympics coming up in just under a week! I can’t wait to have some fun amidst all the chaos and hectic activities downtown. And now onto the food….

I really wanted to make something sort of unique, and cute. I decided on Herb & Feta Polenta with Sun-Dried Tomato Tapenade. I had never made polenta before and I think I had only tried it once. I really like the look of these for appetizers- they are easy to make and can need to be made ahead of time. The polenta has a pretty neutral flavour with just a bit of feta in each bite-sized cake. The sun-dried tomato tapenade livens it up with a splash of balsamic vinegar, and black olives. Try these for some classy superbowl hors d’oeuvres

Herb & Feta Polenta with Sun-Dried Tomato Tapenade (adapted from Vegetarian Food for Friends)

• 3 tbsp butter
• 1 tbsp olive oil
• 1 garlic clove, crushed
• 3 scallions, finely chopped
• 1 1/4 cups boiling water
• 1/4 cup + 2 tbsp polenta or yellow cornmeal
• 4 oz feta cheese, crumbled
• 1 tsp of dried dill
• sea salt and black pepper
• sliced black olives

• 2 oz sun-dried tomatoes, soaked in water and 1 tbsp apple cider vinegar overnight
• 1/3 olive oil
• 1 tbsp balsamic vinegar
• 1/8 tsp red chili flakes
• small handful of fresh basil

Polenta:

In a saucepan, combine butter, olive oil, garlic and scallions and cook until scallions are translucent- a couple minutes. Pour in boiling water, add polenta in a steady stream whisking the whole time to prevent lumps. Cook until polenta thickens and starts forming large bubbles. Stir in feta, dill, salt and pepper. Pour into a well-greased 8 inch square baking pan. Smooth the top of the polenta. Chill in the refrigerator for several hours or overnight.

Cut out approximately 16 rounds with a 2-inch diameter cookie cutter. Top with a spoonful of tapenade and 2-3 slices of olive. Garnish with fresh dill or cilantro. Serve and enjoy!

Tapenade:

Drain the sun-dried tomatoes, and put in a blender with the olive oil, balsamic vinegar, chili flakes, and basil. Process until fairly smooth, and add salt and pepper to taste.

When I went to Mexico, one of my favourite meals was at a Mexican restaurant in the resort. There was a great salad bar and one of my favourite salads was a corn salad. It had a mystery flavour to it, but it made it fantastic. After a couple bites, I realized that the flavour was cinnamon! A strong cinnamon flavour. I knew that when I got home I would be making a salad with corn and cinnamon. Instead of stopping at a corn salad, I decided to add the cinnamon flavour to quinoa, and make that the base of my salad. I added black beans, corn, tomatoes, avocado, cilantro, and feta cheese and it made a truly beautiful, healthful salad. I took the flavour up another notch by making a roasted red pepper vinaigrette to top the salad.

Mexican Quinoa Salad

• 1 cup quinoa
• 2 cups cold water
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/8 tsp cayenne pepper
• pinch of salt and pepper
• zest of one lime
• juice of one lime
• tobasco, to taste
• 1 avocado
• 3-4 tomatoes
• 3/4 cup canned or frozen corn kernals
• 1 can black beans
• 1/2 cup cubed feta cheese
• 2-3 tbsp finely chopped cilantro

Rinse the quinoa thoroughly and put in a pot with cinnamon, nutmeg, cayenne, salt and pepper, lime zest and juice, tobasco, and 2 cups of water. Bring to a boil, cover, reduce to a simmer for 15 minutes. Remove from stove and let sit for 5 more minutes. Fluff with a fork. Add the remaining ingredients and toss. Enjoy!

The other day I randomly thought about making ratatouille- I had never made it before but I wanted to try it. That night, the movie Ratatouille (so cute) was on TV and  so, I was convinced. I adapted the Ratatouille Provencale recipe from the Joy of Cooking. Ratatouille is usually a side dish but is also great as a main meal. I chose to serve mine over quinoa for some extra protein instead of rice, or noodles. Though not usually a part of ratatouille, I thought some mushrooms would have been nice and I will be sure to add them next time. I used chopped tomatoes but I felt that using canned tomatoes might have provided a juicier ratatouille, which is what I was looking for. Either will work depending on your preference! I chose to add parmesan cheese to mine but omit for this dish to remain vegan.

Ratatouille Provencale (adapted from the Joy of Cooking)

• 1/4 cup olive oil + 2 tbsp
• 2 chinese eggplants (about 1 pound)
• 1 pound zucchini
• 1 cup sliced onions
• 2 large red bell peppers
• 3 garlic cloves, fienely chopped
• salt and pepper
• 1 1/2 cups chopped tomatoes or one 14 oz can diced tomatoes (drained)
• 1/2 tsp dried thyme
• 2 bay leaves
• 1/2 chopped fresh basil
• parmesan cheese

Heat 1/4 cup olive oil in a large skillet over high heat. Add eggplant and zucchini and cook, stirring, until golden and tender (about 10-12 minutes).

Remove the vegetables and reduce heat to medium high. Add 2 tbsp olive oil and onions and cook, stirring until the onions are slightly softened.

Add the bell peppers and garlic and cook until tender (about 8-12 minutes). Season with salt and pepper, to taste.

Add tomatoes, thyme and bay leaves. Reduce the heat to low, cover, and cook for 5 minutes.

Add the zucchini and eggplant back in and cook until everything is tender, about 20 minutes.

Taste and adjust seasoning. Stir in chopped basil, sprinkle with parmesan cheese. Serve over quinoa, rice, noodles, or plain. Enjoy!

For the month of October, instead of having a Cookbook of the Month, I will be having a Flavour of the Month. This flavour will be the alllllllll too popular PUMPKIN! I adore pumpkin and could never get tired of it. I recently spent an entire day making everything pumpkin from oatmeal to scones and brownies and pie. I will be posting these recipes in future posts as well as others part of the flavour of the month. If you know of any interesting and unique pumpkin recipes, let me know because I would love to try them out!

This week I’ve really had the urge to make nice dinners for myself. Sometimes I am just too tired after work, but not this week! I recently was given a new cookbook and started a little project from it (more on that in a later post!) and then I got to work on dinner. I had some tofu in my fridge and I’ve really been trying to up the protein in my diet, so I was thinking about quinoa as well. After a quick search on Tastespotting, I found a delicious-sounding recipe from Vegan Yum Yum and adapted it. The result? A wonderful Thai-inspired dish packed with protein! The tofu was wonderful- I had never dry-fried tofu before and I loved the texture it took on. It was almost crusty on the outside and the glaze that coated it was deeeeeelish! It was great to pick some fresh lime from my garden, as well. I didn’t use a vegetable in this dish though, as I have been drowning in swiss chard lately (courtesy of the garden) and that was all I had on hand that would fit.

Thanks for a wonderful recipe Vegan Yum Yum!

It’s Wonderful Wednesday! I’m feeling tired and I wanted a quick but yummy dinner. I once made a teriyaki quinoa dish from Dreena Burton’s “Eat, Drink, Be Vegan”. I have since created my own version that I like to call Citrus Quinoa. It is delicious! It comes together in only a couple of minutes and it has a great balance of flavours- ginger, tamari, chewy quinoa, and a hint o’ sesame with plenty of zesty citrus flavour! I paired it with steamed broccoli accompanied by a miso-tahini dipping sauce and was very happy with my simple, lovely dinner.

I have created my own version of a teriyaki quinoa, using the flavours that I enjoy with teriyaki. I present my Citrus Quinoa

• 1 cup dry quinoa
• 1 3/4 cups water, 1/4 cup fresh orange juice
• 1/4 tsp sea salt
• 3-4 cloves of garlic, minced (based on your tastes)
• 1/2 tsp fresh ginger, grated (* I freeze my ginger and grating becomes so easy!)
• 4 tbsp tamari
• 2 tsp fresh lemon juice, 1 tsp fresh lime juice
• 2 1/2 tbsp honey
• 2 tsp toasted sesame oil
• 1/4 tsp red pepper flakes
• 1 tbsp raw sesame seeds
• 2 tbsp raw cashews, chopped
• 1/4 cup green onions
• zest of one lime
• 1 carrot, julienned (*Optional- add for extra crunch and colour!)

Give the quinoa a good rinse. Add the quinoa, water and orange juice, garlic and salt to a saucepan and bring to a boil. Stir, then reduce heat to low. Cover and cook for 15 minutes. Turn of the heat and add the ginger, tamari, lemon and lime juice, honey and toasted sesame oil. Re-cover and allow to sit for 3-5 minutes, until liquid is absorbed. Stir, or fluff quinoa with a fork. Add red pepper flakes, sesame seeds, cashews, green onions, lime zest, and carrot (if using). Enjoy!

Helloooooo everyone. What a wonderful day it was! I can’t get over how much I love summer and sunshine. Today my boyfriend and I went to EAT! Vancouver and thoroughly enjoyed ourselves. We gathered samples from a whole bunch of booths and munched our way through the entire event!

Several hours later though, I was hungry! I had bought some Kamut pasta at Whole Foods and I was very excited to use it. Since I am following a very specific diet to rid my body of candida, white pasta or even whole wheat is not the greatest for me to eat. Kamut, on the other hand is a variety of durum and is a very high protein wheat. It tends to cause fewer allergic reactions and is lower on the glycemic index, making it a great option for those who are sensitive to wheat or diabetic.

I decided on a recipe I have been wanting to try for quite some time now- “Pasta Della California” from “Veganomicon”. I’ve adapted it in several ways, though it is no longer vegan. Along with the use of kamut pasta, there are other ingredients in this recipe to make it quite healthy. The spinach is a fabulous source of vitamin A which is super important for your eyesight as well as a whole bunch of other lovely things like immune function and red blood cell production. The avocado contains healthy monounsaturated fats and plenty of potassium, B-vitamins, and fiber! Add in the garlic and broccoli and you have got some amazing health benefits all from one dish!

Pasta Della California-Sorta

• 1 16 oz. package kamut pasta (I used Artesian Acres brand)
• 3 cups broccoli (sliced into tiny florets and thin stalks)
• 2 tbsp olive oil
• 2 tsp crushed garlic (this equals about 4-6 cloves…still less than the original recipe calls for!)
• zest of one lime
• 1/2 tsp red pepper flakes (or more, to taste)
• 1/4 white whine
• 1 cup vegetable broth
• juice of one lime (about 2 tbsp)
• 1/2 tsp salt
• lots of freshly ground pepper!
• 4 cups loosely packed spinach leaves (excellent vitamin A! Woohoo!)
• 2 avocados, peeled, pitted, sliced into 1-inch chunks
• a couple of tbsp of pesto

Bring a large pot of water to a boil and prep all your ingredients while you wait. Once the water is boiling, add the pasta and cook according to the directions on the package. Bear in mind that in the last minute of cooking you will be adding the broccoli.

Meanwhile, preheat a large skillet over medium heat. Add the olive oil, garlic, lime zest, and red pepper flakes. Gently heat, stirring often for about 2 minutes.

Pour in the wine and raise the heat to bring to a boil, to reduce the wine, about 2 minutes.

Add the vegetable broth, lime juice, salt and pepper, and bring to a boil again. Once boiling, lower to a simmer. Add the spinach.

When the pasta is almost done, add the broccoli to the boiling pasta and cook for one more minute. Drain into a colander.

When the spinach is wilted, add the broccoli and pasta to the pan and use a pasta spoon to toss-get that garlic on everything!! 

Cook for about 3 more minutes. Add the avocado and pesto and turn off the heat. Gently toss, but don’t smush the avocado!

Serve with generous grinds of black pepper and add a lovely basil garnish.

Enjoy!

Unfortunately, I didn’t have time to take a picture of it so I shall link you to the original recipe and a lovely picture. BUT, I couldn’t post this without ANY pictures, so I decided I would let you all in on my garden! It’s my first time having a vegetable garden and everything I planted is growing like crazy! 

The garden as a whole

“upside-down” tomatoes

My beautiful romaine lettuce!

Yummy parsley!

The first recipe from the Cookbook of the Month- Gourmet Vegetarian is this delicious “Brown rice and Puy Lentils with Pine Nuts and Spinach. It is protein packed with lentils and healthy brown rice (I used brown basmati).

Brown Rice and Puy Lentils with Pine Nuts and Spinach

• 2 tomatoes
• 1 red onion
• 1 carrot
• 2 celery stalks
• (I added some cucumber)
• 1 cup long grain brown rice
• 100 ml extra virgin olive oil
• 2 garlic cloves, crushed
• 1 cup puy lentils
• 3 tablespoons chopped coriander (cilantro)
• 3 tablespoons chopped mint
• 2 tablespoons balsamic vinegar
• 1 tablespoon lemon juice
• 2 tablespoons pine nuts, toasted
• 2 cups baby English spinach leaves

Score a cross in the base of each tomato. Put in a heatproof bowl and cover with boiling water. Leave for 30 seconds, then transfer to cold water, drain and peel away the skin from the cross. Cut the tomatoes in half, scoop out the seeds and dice the flesh. Dice the onion, carrot and celery. Bring a large saucepan of water to a boil. Add 1 teaspoon salt and the rice, cook for 20 minutes, or until tender. Drain and refresh under cold water.

Heat two tablespoons of the oil in a saucepan and add the onion, garlic, carrot and celery. Cook over low heat for 5 minutes, or until softened, then add the puy lentils and 1 1/2 cups of water. Bring to a boil and then simmer for 15 minutes, or until tender. Drain well, but do not rinse. Combine with the rice, tomato, coriander, and mint in a large bowl. Whisk the remaining oil with the vinegar and lemon juice and season well. Pour over the salad, add the pine nuts and English spinach, and toss to combine. Serves 6-8

Being a vegetarian, I find it difficult to find breakfasts that include protein- no eggs, no bacon, no sausages…you get the point.

After searching for a wholesome, nutritious breakfast recipe that didn’t take too long to make, I stumbled across a recipe for Quinoa Porridge- just what I had been looking for!

Quinoa is an ancient grain that happens to be closer to the beet and leafy green families than to other grains like oats or barley. I have even seen it referred to as a “vegi-grain”. Quinoa is packed with protein and contains all of the essential amino acids, including lysine (rare in protein-containing cereal grains).

This particular recipe is adapted from Feasts and Fotos.

Quinoa Porridge (serves 2)

• 1/2 cup uncooked quinoa (rinse!!)
• 1/2 cup water
• 1 cup milk (I used plain Silk, although I think Almond Milk would be delicious)
• 1/4 tsp cinnamon
• 1 tbsp chopped pecans
• 1 tbsp raisins
• 1 tsp honey
• 1 tsp plain yogurt (optional)

Add quinoa, water, cinnamon and 1/2 cup of the milk in a pot and bring to a boil.  Reduce heat, cover and simmer for 10-15 minutes or until most of the water has been absorbed.  Add the remaining 1/2 cup of milk, pecans and raisins and allow to simmer for about 5 minutes or until it reaches your desired consistency (it will gradually get thicker).  Once it reaches the consistency you like, add the honey and the yogurt (yes, yogurt!) and stir to combine. Enjoy!