Kale and Leek Tofu Frittatas

For my family , tofu frittatas have become that go-to food you pull out of the freezer when your day goes awry and you don’t have time to whip up something healthy.   When my daughter was eating these en route to the skating rink this past week, I knew I had to post the recipe.  So many of us struggle to find a healthy snack or meal for our kids when life just gets too busy.  Tofu frittatas are that perfect “finger food” that will prevent you from making a quick stop at your local fast food restaurant.

I used Elisa Ray’s tofu frittata recipe from her plant-based and allergy-friendly blog, eating whole.  I made one substitution (kale for spinach) and one addition (leek) from her original recipe in hopes that they would mimic the mini quiches I used to make quite frequently for the kids.  My daughters said they taste just like those quiches and I am thrilled!  No eggs, dairy, or gluten in this recipe!  Add whatever veggies suit your fancy.  Our favourite combination is kale and leek.

Instead of eggs, a block of firm tofu is the base of this recipe.  I recommend that you use an organic tofu in all of your tofu recipes.  Tofu is made from soybeans and right now in Canada and the U.S., nearly all non-organic soybeans are genetically modified.  If you are at all confused about soy or tofu, I suggest you read this – one of my earlier posts.  Hopefully, this will clarify things for you.

If you have small children, use your mini muffin pan and make mini frittatas.  Actually, my ten year-old daughter has renamed these as tofu bites.  They are a perfect size for small mouths.  They are also a perfect size for when you are on the go and wish for a mess-free trip. 😉

Wraps and Sandwiches in the Raw!

It occurred to me last weekend that if I plan on being successful on Natasha Kyssa’s detox program,  I had better get organized and start making some lists.  So, over a warm mug of Lemon Water, I poured over all my raw food books in search of some delicious and satisfying meals for the week.  That job was pretty easy.  The hardest part was narrowing my list down, as all the dishes looked absolutely mouth-watering.

Along with 40 other adventurous gals,  I am entering week 2 of the program.  Unlike last week, week 2 meals must be 100 per cent raw and vegan.  Sprouts and leafy greens are to be the focus of each or most of our meals.

Since I like to try new things in the kitchen, I decided that I would make one or two dishes that I have never ever made.  I have had great success with crepes in my dehydrator, so it only made sense to give wraps a try.  As well, I recall last summer at the cottage when my sister-in-law had brought me a sample of one of her wraps.  It was so vibrant and delicious stuffed with sprouts and a variety of vegetables.  I decided I would make the same wrap.  By Sunday afternoon, I had Judita Wignall‘s Garden of Eden Pesto Wraps in my dehydrator.

On Monday, my husband and I sat down to wraps stuffed with a delicious pesto spread, broccoli sprouts, red pepper, red onion strips,  sliced avocado,  Julienne cucumber and shredded carrot.  Basically, I stuffed them with what was available in my fridge.  We ate our pesto wraps with a mixed green salad.  This meal carried my husband and I through to dinner.  In fact, I didn’t feel like much more than a smoothie later that same day.

Still thinking of wraps,  the next day we enjoyed sunflower herb pate in collard leaves.  I stuffed the collards with the same veggies as the previous day’s wraps.  On this day,  I was craving something a little sweet which was odd.  I have always been a person that could pass on sweets.  In fear of breaking down and grabbing my daughters’ chocolate chip cookie stash, I catered to this craving by throwing some chopped dates in our mixed green salad.  And just to be sure, I made a dressing of cold-pressed olive oil, apple cider vinegar and a good splash of maple syrup.

SUNFLOWER HERB PATE (taken from The SimplyRaw Living Foods Detox Manual)

• 2 cups sunflower seeds, soaked overnight
• 1 clove garlic, chopped
• 1/4 cup fresh parsley
• 2 tbsp raw tahini
• 1/4 cup lemon juice
• 2 tbsp olive oil
• 1 tsp dried basil
• dash cayenne
• Himalayan salt to taste

Blend all ingredients in a food processor. Season to taste with salt.

Now, I’m excited about sharing this next creation!  I wanted a bread similar in texture to sandwich bread.  I chose to make Ani Phyo‘s Zucchini Bread.  I changed up the recipe a bit by adding one garlic clove (did you know that garlic is an aphrodisiac?), some chopped onion, and some fresh dill to the mix.  Later that night, I couldn’t resist the garlic and onion aroma any longer so I opened up the dehyrdrator and picked away at the sides of the bread.  Just so the sides looked more symmetrical, of course. 😉

This was my delicious sandwich yesterday afternoon – a pesto spread, tomato and sprout sandwich!  I had another for dinner and a piece this morning as my mid-morning snack.

RAW ZUCCHINI BREAD (adapted from Ani Phyo’s “Raw Food Essentials”)

• 2 cups chopped zucchini
• 1/4 cup cold-pressed olive oil
• 1 teaspoon sea salt
• 1 garlic clove
• 1 medium onion, chopped
• a sprig or two of fresh dill
• 1 cup almond meal
• 1 cup flax meal

Place the zucchini, oil, salt and garlic in a food processor, and process into a puree.  Add the chopped onion and dill and pulse processor a few times.  Process the almond meal and flax meal into the batter.  Spread the batter evenly on a lined dehydrator tray.  Dehydrate at 104 degrees Fahrenheit for 6-8 hours.  Flip directly onto a mesh tray and dehydrate for another 4-6 hours. This bread is moist and flexible.

Today is leftover day.  I have a busy night at the skating rink, so I will pack myself another wrap, an apple, and a jar of green smoothie.   On busy days, I make more than enough smoothie to fill one or two jars as a snack later in the day.

I feel great!  I love that I don’t feel hungry throughout the day on this program.  I also love the fact that I am now making foods I may never have tried if it wasn’t for this cleanse.  I love that my family will share these foods with me.  I will mention, as well, that I LOVE, LOVE, LOVE  the fact that my fingernails appear stronger and longer (I’ve never had nice nails) and I can comfortably wear my blue jeans all day long!

It only took 3 runs at it, but I finally learned that the key to being successful on this program is to be organized.  Make lists and keep your fridge stocked with lots of fresh fruit and veggies.

“When the body is cleansed, it becomes more efficient at digestion, assimilation, and elimination. Detoxifying strengthens the immune system and give your body greater energy. It also reduces inflammation and results in a slimmer body.  Skin becomes softer and more youthful in appearance; your eyes sparkle and become brighter, you will shed excess weight, and you will feel much more vibrant, happy, and alive!”  – Natasha Kyssa

Kale Salad With a Kick

I finished day 3 of Natasha Kyssa’s “SimplyRaw Detox” with this beautiful and slightly spicy kale salad.  By far, this has to be the best kale salad I have ever tasted.

The recipe is from Brendan Brazier’s “Whole Foods to Thrive”.  Early this morning over a warm cup of Fire Water, I earmarked several pages of this book.  It never really dawned on me until today of the large number of raw recipes Brendan actually has in this book.  This kale salad recipe popped out as it contains a good pinch of cayenne pepper, just like my early morning Fire Water.

This salad was my dinner tonight, so I gave it a little extra by adding a handful of sunflower sprouts and a handful of raw pumpkin seeds.

QUICK KALE AND AVOCADO SALAD

• 1 head of kale, shredded
• 1 tomato, diced
• 1 avocado, chopped
• handful of sprouts
• handful of raw seeds or nuts
• 3 tablespoons flaxseed oil
• 2 green onions, finely diced
• 1 lemon, juiced
• 1 teaspoon sea salt
• a good pinch of cayenne pepper

In a large bowl, using a fork, mix together the oil, lemon juice, salt and cayenne pepper.  Toss in chopped avocado and chopped tomato and mix.  Add kale and green onions and toss.  You may want to use your clean hands to help “wilt” the kale and soften the avocado to a creamier texture.  Once kale has been coated, toss in sprouts and seeds.  Serve immediately.

Mango and Black Bean Salad

Full of refreshing mango, this is a salad I normally make in the heart of the summer for picnics, potlucks and family gatherings at the lake.  When my husband recently came home from a work trip in Brazil with a big bag of mangoes, I immediately thought of this tangy and sweet salad.  I have been dreaming of the tropics.  Enough with this snow already!

This salad is awesome served on its own in a big bowl or on top of a bed of mixed greens or brown rice.  We have even enjoyed it as a topping for a veggie burger.  I tend to make it slightly different each time depending on the ingredients I have in the house.  Try, too, adding a cup of organic corn kernels, chopped avocados and a small handful of chopped parsley.

MANGO AND BLACK BEAN SALAD

• 2 cups of cooked black beans*
• 1 red onion, chopped
• 2 cups of cherry tomatoes, halved or quartered
• 1 orange pepper, chopped
• 1 mango, diced

Dressing:

• 1 garlic clove, pressed
• 1 small red chilli pepper, chopped finely (or use a good pinch of crushed red peppers)
• 2 tablespoons lime juice
• 1/4 cup of extra virgin olive oil OR 1/4 cup of garlic and chilli flax oil

Combine all ingredients in large bowl.  Top with dressing and toss lightly.

*If you own a crock pot, save the time and money by making slow cooker black beans.  Thanks to a recent post by dawdling darlings, I now keep a container of cooked black beans in my freezer for future recipes. These beans add protein plus fiber to any dish.  If choosing canned beans, I recommend Eden beans, as their cans are BPA-free.

Almond Butter and Applesauce Muffins

I woke up this morning feeling refreshed and energetic after a very relaxing March Break.  We didn’t get away to any sunny or luxurious destination (well, does Toronto for one night count?), but we did savour some lazy afternoons at home with the kids.  I think we even had a couple of days where we didn’t get dressed ’till after noon. 🙂

Since it was unlikely that I’d get called to work on the first day back to school after a week break, I decided it was a great day to do some baking.

This muffin recipe came to mind when I was looking for a muffin that contained no gluten, no eggs, no dairy, and no sugar.  Those of you sensitive to gums like xanthan or guar, will be pleased to learn that this recipe contains absolutely no gums.  However, you will find baking soda in this recipe.

The ground chia seeds holds these muffins together nicely and thanks to the applesauce in this recipe, there is no need for any added oils.

These muffins are sweetened with our good ‘ol maple syrup.  They have the perfect amount of sweetness, in my opinion.  Also, these muffins are a little higher in protein than most due to the almond flour, almond butter and ground chia seeds, not to mention the additional  fiber boost.  You gotta love that!

ALMOND BUTTER AND APPLESAUCE MUFFINS (from Simply Gluten-Free)

• 1 cup brown rice flour
• 1 cup almond flour
• 1 tablespoon ground chia seeds (grind whole chia seeds in a clean coffee grinder)
• 1 teaspoon gluten-free baking soda
• 1 teaspoon ground cinnamon
• 1/2 teaspoon sea salt
• 3/4 cup unsweetened almond milk (or other non-dairy milk)
• 1/2 cup unsweetened applesauce
• 1/3 cup creamy natural unsweetened almond butter
• 1/3 cup maple syrup

Preheat your oven to 350 degrees Fahrenheit.  Line a muffin pan for 12 with paper liners or lightly grease pan with coconut oil or vegan butter. (I like to use IF YOU CARE BAKING CUPS because they are unbleached and made from recycled board).

In a large bowl, whisk together the flours, baking soda, cinnamon and salt.  In a small pot over medium heat, whisk together the milk, applesauce, almond butter, and maple syrup until the mixture is warm and smooth.  Pour liquid ingredients over dry ingredients and stir.  Pour batter evenly into muffin cups or greased muffin pan.

Served with a delicious smoothie,  these muffins make a great breakfast treat.  No guilt in giving these to the kids!

Maple Glazed Brussels Sprouts

I love this time of the year. 🙂 The maple sap is flowing and the sugar shacks are open!!  We recently purchased a jug of local maple syrup from Lindsay’s Maple Syrup in Pakenham, Ontario.  I used their syrup to create a sweet and tangy glaze for these often overlooked vegetables.

This recipe comes from Brendan Brazier’s book, “Whole Foods to Thrive”.   Brazier suggests tossing in some roasted and peeled chestnuts to create an ideal holiday dish.  The holidays have long come and gone, but I decided to add the chestnuts anyways.  Maple syrup and chestnuts together? How can you not love that combination?!  You can certainly leave them out, though.

MAPLE GLAZED BRUSSELS SPROUTS (with chestnuts)

• 1/4 cup onions, chopped
• 2 tablespoons coconut oil
• 4 cups Brussels sprouts
• 1 cup chestnuts, roasted and peeled
• 1 tablespoons fresh thyme
• 1/4 teaspoon sea salt and freshly ground pepper, to taste
• 1 1/2 tablespoons maple syrup
• 1 teaspoon gluten-free Dijon mustard
• 1 tablespoon apple cider vinegar

Preheat oven to 350 degrees Fahrenheit.

In a large roasting pan, saute the chopped onions in coconut oil over medium heat.  Once onions are soft, add the Brussels sprouts, chestnuts (if desired), thyme, salt and pepper and stir well.  Transfer the roasting pan to the oven and roast for about 15-20 minutes.

In a small bowl, mix the maple syrup, mustard and apple cider vinegar.  Remove pan from the oven and pour mix over Brussels sprouts.  Return the pan to the oven and continue to roast until the sprouts are tender (10 minutes, or more).

Transfer to a serving dish and enjoy!

Beet and Beet Green Risotto

Beet and Beet Green Risotto is by far one of my family’s favourite dishes.  I make it a few times each year, mostly at Christmas because of its vibrant red and green colour.   Recently, my 9 year-old daughter asked for it again when we spotted a beautiful bunch of organic beets in our grocery store.

My sister-in-law first made me this dish nearly 14 years ago.  After the first bite, I knew I had to have the recipe.  The original recipe comes from epicurious.  For years, I made it with butter (or garlic butter!) and a good helping of Parmesan cheese.  I have recently discovered that these ingredients are not at all necessary to create a creamy and flavourful risotto.

I now make my risotto with no oil and thanks to a recent post from liveblissful,  I now use veggieful’s vegan parmesan cheese made from cashews, nutritional yeast and a bit of salt.

BEET AND BEET GREEN RISOTTO

• 1 onion, chopped
• 2 cloves garlic, minced
• 1 pound red beets with greens (about 3 medium)
• 4 cups vegan soup stock
• 1 cup Arborio rice
• 1/2 cup vegan parmesan cheese

Finely chop onion and trim stems close to top of beets. Cut beet greens into wide slices and chop stems.  Peel beets and cut into a fine dice.  In a small saucepan, bring vegan soup stock to a simmer and keep it a low simmer.

In a heavy saucepan, cook onion and garlic until softened in about 3 tablespoons of water over medium heat.  Add beets and stems and cook for about 5 minutes, stirring occasionally.  Stir in rice and cook for about 1 minute.  Stir in 1 cup of simmering broth, stirring constantly.  Keep saucepan at a strong simmer until broth is absorbed. Continue cooking, adding 1/2 cup of broth at a time, stirring constantly. Be sure to allow each broth addition to be absorbed before adding the next.

After about 10 minutes, stir in beet greens and continue cooking and adding broth 1/2 cup at a time.  Once rice is tender and creamy-looking but still al dente, remove pan from heat and stir in vegan parmesan cheese.

If I am successful at soliciting the help of an eager family member, we will eat this risotto with a side salad and/or a piece of toasted gluten-free garlic bread. 😉

So, don’t throw out those greens and stems on top of your beets!!  Like swiss chard and kale, these greens are our “superheroes”!  If you have some greens leftover from your risotto, try them in your morning smoothie or tossed in your mixed green salad.

Roasted Garlic and Parsnip Soup

I admit I was relieved when my kids asked for soup last night for dinner.  After a day of work, I came home to over an hour’s worth of snow shoveling.  And, it wasn’t the light fluffy kind.  Clearly, we were all very much in the mood for something quick, warm and comforting.

Parsnips have been on my mind this past week.  (I get the oddest cravings sometimes).  Luckily, I had a few reserved from my Parsnip Salad that I made on the weekend.

So, I roasted up some parsnips and garlic for a soup and the girls set out to make some garlic toast and a mixed green salad.  This meal hit the spot on this winter wonderland kind of day.

I adapted this recipe from our LCBO’s (Liquor and Control Board of Ontario)  Food and Drink Magazine.  This is a gluten-free and vegan version of  Lucy Waverman’s  Curried Parsnip Soup .  I didn’t get to the apple compote.  I will blame it on all the snow.   I chose instead to garnish my bowl with a few thyme leaves. 😉

CURRIED PARSNIP AND ROASTED GARLIC SOUP

• 4 or 5 parsnips, peeled and cut into chunks
• olive oil
• several cloves of garlic, skins on
• 1 onion, chopped
• 1 tablespoon ginger, chopped
• pinch of curry paste (or more, if you wish!)
• 1 apple, peeled and chopped
• 5 cups vegan soup stock
• 1/2 cup coconut milk (from the can – reserve the rest for a vegetable curry)
• sea salt, to taste

Preheat oven to 350 degrees Fahrenheit.

Place parsnip chunks and garlic cloves with skin in a large bowl, drizzle lightly with olive oil and toss.   Place on a baking sheet and bake, stirring several times, until parsnips are browned but not fully cooked and garlic is soft.  Set aside.

Saute onion and ginger in a soup pot over medium heat for 2-3 minutes.  (Try sauteing onion and ginger in a couple of tablespoons of water to avoid adding more oil to your soup).  Add curry paste and stir together.

Once garlic cloves have cooled, use your fingers and squeeze cloves out of skins.  Add apples,  parsnips and roasted garlic to pot and cook another 2minutes or until flavours have combined.

Add vegan soup stock and bring to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until vegetables are soft.

Puree soup using an immersion blender.  Add coconut milk and simmer for 5 minutes, thinning with a little water if needed. Season with sea salt to taste.

This morning I went for a walk along the river.  Our little town looked so beautiful with the freshly fallen snow. (Still snowing, by the way).  Thought I’d share my photos……

Parsnip Salad with Japanese Dressing

This past weekend, I found a beautiful bag of local, organic parsnips at my favourite store.  I realized then that it had been a long time since I made a dish using this ordinary looking winter vegetable.

Parsnips are often overlooked in stores as they get overshadowed by all the other colourful and vibrant  vegetables.  Don’t let their dull cream-coloured exterior fool you, though.  Parsnips do contain a generous amount of vitamins, minerals and fiber.  For this, Jamie Oliver refers to parsnips as the “humble little vegetable”.

Roasting parsnips with some olive oil and sea salt brings out their sweetness making them a kid-friendly dish for those very picky eaters!  I have taken this salad (recipe from my Green Door Restaurant Vegetarian Cookbook) to many functions and it has received some rave reviews.

Parsnip Salad with Japanese Dressing

• parsnips, approx. 2 1/2 pounds, peeled and cut into chunks of approximately the same size

Parsnips turn dark when peeled and exposed to air for any length of time.  Once peeled and cut, immediately toss them with a tablespoon of olive oil.  Spread on a parchment paper lined baking sheet and sprinkle with sea salt.  Bake at 350 degrees, for roughly 30 minutes, or until tender.  Let cool.

Japanese Dressing

• 1 tablespoon grated ginger
• 1 tablespoon crushed garlic
• 2 tablespoons tamari
• 1/2 tablespoon dark sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon mirin
• the juice of one lemon

Mix well and pour over cooled roasted parsnips.

Garnish

• arame seaweed* (soaked for 20 minutes and drained), sliced green onion, sliced or diced red pepper, and finely chopped parsley

*Arame seaweed is a good choice for introducing the palate to sea vegetables, as its taste is sweet and mild.   I would definitely recommend giving it a try – arame is high in iron, calcium and iodine.  Add it to your soups, salads or stews!

Vitamin D and a big bowl of stew

Where we live, if you wake up to a beautiful, mid-winter, sunny day, you grab your coat and hat and head outside!  We did just that on the weekend – for “a little vitamin D” as the saying goes. Sunshine can be rare these days, so we decided to celebrate this good weather with a little snowshoeing.

We got lots of exercise and fresh air, but the question is did we get our vitamin D?  You see, we live approximately 45 degrees north of the Equator.  This time of year the sun’s rays are not that strong.  However, when reflected off the snow, the sun’s ultra-violet rays double in strength.

Vitamin D is all the talk these days.  It is considered an important vitamin in the prevention of many acute illnesses and chronic diseases.  As the media continuously reports, most of us Canadians are deficient in this vitamin.

The best source of vitamin D is produced by our skin after sun exposure.  There are some food sources such as, fortified grains, fortified plant-based and animal-based milk, fish, and cod liver oil.  However, all these food sources have a minimal amount of vitamin D compared to what our bodies can make from the sun.

A plant-based diet is not the cause of a vitamin D deficiency.  A vitamin D deficiency is a sign of sunlight deficiency.

According to Dr. Matt Lederman, a lecturer in the Plant-Based Nutrition Program at Cornell, vitamin D is made by our bodies when 50% to 75% of our skin is exposed to UVB light.  That is, the sunlight we experience around noon hour.  If you have the skin type which easily burns and rarely tans, like myself, then only 15 minutes in the sun is required. The darker your skin type, the longer your skin should be exposed to sunlight.

Lederman also suggests that the day’s UV index must be 3 or higher for your body to make vitamin D.  If you check out this chart from Environment Canada for today, only a few cities in Canada, and these cities were in southern Ontario, ever got to a UV index of 3.

If getting vitamin D from the sun is unlikely due to your geographic location,  your inability to get outside in the sunlight, or your concern with unprotected sun exposure,  then supplementation may be required.

When taking vitamin D supplements, be cautious as to avoid toxicity.  I believe that supplements should be treated like medicine and taken under the care of a health care provider.  If you are concerned about your vitamin D levels, get some blood work done.

Vitamin D supplements are generally derived from sheep’s wool or fish oil.  Vitashine does make an organic, non GMO plant-based vitamin D supplement made from lichens.

After a good few hours in the snow, we went home to a big bowl of Sweet Potato Lentil Stew.  It is hearty and absolutely perfect as a meal on a cold winter’s day.

This recipe comes from Dreena Burton’s cookbook, eat, drink and be vegan. You will find the exact recipe here.  I made the oil-free version and added an extra garlic. 🙂