Guacamole Autentico

Makes 6 servings.

I looooooooove guacamole! Entertain friends by putting together a party platter with nacho chips, refried beans, pickled green jalapeno slices and soy sour cream...

4 ripe avocadoes, peeled and seeded

1-2 tsp ground cumin

1 ripe tomato, diced (seeded if desired)

1/3 cup sweet white onion, minced

2 Serrano chilies, seeded and minced

1/4 cup cilantro leaves, minced

4 Tbsp lime juice

1 large garlic clove, finely minced

hot pepper sauce

salt & pepper

Mash avocadoes with a fork, keep chunky if desired. Add remaining ingredients and blend well. Refrigerate and allow some time to blend flavors.

Per serving: 222 cals, 20g fat, 13g carbs, 11mg sodium, 9g fiber, 3g protein.  (PRO4%,CHO22%,FAT74%)

Dark Chocolate Almond Brownies

Makes 16 servings.

ooooooooooh these are good! Nothing beats a moist brownie, even better, cover it in chocolate sauce and sprinkle it with icing sugar. Or just eat it straight out of the pan, whatever floats your boat...

2 cups flour of choice, try mixing spelt and regular flours

100g ground almonds

   (1 small package) 

1 cup lightly packed brown sugar

1/3 cup unsweetened cocoa

1 1/2 tsp baking powder

1 cup unsweetened applesauce

1 1/4 cups milk of choice
1/3 cup vegetable oil
1 tsp vanilla

100g dark chocolate (5 squares)

Heat oven to 380 degrees. Spray and flour your baking tin. Mix flour, almonds, cocoa and baking powder in a large bowl. Add applesauce, milk, oil and vanilla, and stir well to blend. Pour in melted chocolate, and blend batter well to ensure all lumps are gone. Pour batter into prepared pan, and bake for 20 minutes or until a toothpick comes out done. The brownies will look very dense, but so long as the toothpick comes out clean you're good to go!

Note: if keeping this recipe vegan, be sure to check your dark chocolate for dairy - I used a PC-brand pure dark chocolate bar here. Also, consider warming the soymilk and disolving 1 Tbsp of quality instant coffee (is there such thing?!? fellow coffee snobs, you know what I'm sayin) in it to make mocha almond brownies. You could also bake this in a cake tin, it has the texture of flourless cake to some extent even though there is flour in it.

Per serving: 234 cals, 10g fat, 34g carbs, 16mg sodium, 2g fiber, 4g protein.  (PRO7%,CHO56%,FAT37%)

Lunchtime Potato Pancakes

Makes 4 pancakes, 1 per serving.

My mom makes great potato pancakes, we used to get these for lunches on weekends. They are amazingly simple to make, and be sure to drizzle your favorite vinegar over top - it really enhances the flavor!

Here they are served with a dollop of soy sour cream that has been blended with minced dill... 

4 medium-sized potatoes (800g), peeled & grated

3 Tbsp flour (more as needed)

sea salt

1 Tbsp olive oil

vinegar to drizzle

In large mixing bowl, blend potatoes and enough flour so that they stick together. Season with salt. Heat oil in large non-stick frying pan, and form potatoes into 4 flattened patties. Fry 3-4 minutes on each side, until golden-brown and cooked through. Place on plates, drizzle with vinegar, and serve with 1 Tbsp dilled sour cream each if desired.

Dill cream:

Blend 1/4 cup sour cream with 1-2 Tbsp fresh chopped dill. Allow to sit for 15 mins to allow flavors to blend. 

Per serving: 219 cals, 7g fat, 37g carbs, 24mg sodium, 4 fiber, 5g protein.  (PRO6%,CHO68%,FAT26%) 

Apfel Kuchen, German Apple Cake

Makes 10 slices.

I've been wanting to work on a vegan version of Kuchen, a simple German white vanilla cake baked with fruit - most typically apples. Thinking back to high school German class, one of my textbooks had the perfect Kuchen recipe...moist, sweet and somewhat dense. I'd also seen versions where the baked kuchen was glazed with apricot jam, but I only had crabapple on hand and it turned out quite well. Here is my vegan adaptation of Kuchen, try it with apples, but fresh blueberries, apricots, or plums would be just as yummy!

2 cups flour of choice

1/2 cup sugar of choice
2 tsp baking powder
pinch salt

1/3 cup margarine, melted

2 cups milk of choice
2 tsp vanilla
1 Tbsp lemon juice or zest
2 apples, sliced
1 Tbsp apricot jam

Use pan oil spray to prepare an 8" baking tin. Blend dry ingredients. Mix together milk, vanilla, lemon juice and melted margarine. Add wet ingredients to the flour mixture, and mix well. Pour into prepared pan. Peel and core apple, cut into slices and push down into top of cake. Bake in 350 degree oven for 15-20 mins, until done and lightly browned. Brush top with jam to glaze if desired, and serve with creme anglaise, soy ice cream or anything that adds a little sweetness to the cake. This part is up to you of course, the cake is traditionally served as is!

Note: if using frozen blueberries, toss with a little flour before pushing down into dough.

Per serving: 211 cals, 6g fat, 36g carbs, 78mg sodium, 2 fiber, 4g protein.  (PRO8%,CHO68%,FAT24%) 

Apple Bran Muffins

Makes 12 medium-sized muffins.

Muffins are the best, and these pack a wholesome punch with whole grain flours, flaxseeds and apples. They turn out somewhat dense, but are moist throughout. At 143 cals each, they are far healthier than store-bought kinds...

Bran muffin mix:

1 1/3 cups flour, preferably whole wheat

1 cup wheat bran

1/2 cup sugar

1 tsp baking soda

1/8 tsp salt

1 1/4 cups milk of choice

1/2 cup applesauce, unsweetened
2 Tbsp flax, ground
2 Tbsp vegetable oil
2 tsp vanilla extract

Add:
2 apples, peeled & grated
2 tsp cinnamon or honey cake spice

Mix the dry ingredients together. Add in the milk, applesauce, flax, oil and vanilla. Stir until just combined and allow to sit for 2-3 minutes while you prepare your muffin pan with cooking spray or muffin liners (I recommend you spray the liners if using, peals off nicely). Add apples and spices, and stir to blend. Bake at 350 degrees for 25-30 minutes, until a toothpick comes out clean. Muffins are moist, so don't be fooled if the toothpick pulls up a few soft crumblies!

 Per serving: 143 cals, 4g fat, 27g carbs, 40mg sodium, 5 fiber, 4g protein.  (PRO8%,CHO69%,FAT23%)   note: salt can be ommitted if needed, sodium becomes 10mg

Creamy Potato Squash Soup

Makes 6 servings.

I made this soup tonight, my husband thinks it need to be chunky, but then again he's not much of a creamy soup kind of guy. All the same, it's a good soup, serve it with toasted rye or multigrain bread.

1 medium acorn squash (about 4 cups)

1 Tbsp olive oil

1 large onion, chopped

3 cloves garlic, halved

4 medium potatoes, peeled & diced

3 bay leaves

1 bouillon cube of choice

1 tsp curry powder

1/2 tsp dill, fresh or dried

12oz package of soft or silken tofu

3 cups milk of choice

salt & pepper

Preheat oven to 375 degrees. Cut the squash in half and wrap in foil. Bake for about 45-60 mins or until tender. Let cool, then remove the seeds and scoop out the flesh into a food processor or blender. While the squash is baking, saute the onion in the oil. Add garlic, potatoes, bay leaves, bouillon, curry and dill. Add enough water to cover the potatoes and simmer for 25-30 mins. Discard the bay leaves, and allow to cool. Put potatoes, soymilk and tofu in processor - blend in batches if needed. Puree until smooth, or leave a little chunky if desired. Reheat in pot gently to avoid the milk seperating, season with salt & pepper.
 Adapted from a VegNews recipe.
 Per serving: 250 cals, 6g fat, 42g carbs, 157mg sodium, 6g fiber, 10g protein.  (PRO14%,CHO64%,FAT22%)

Book review!

 

I wish Sarah Kramer and Tanya Barnard were my next door neighbors. I would casually drop by, they would feed me. It would be great. This collection of vegan books are a mainstay for your kitchen - the recipes are simple, but wholesome and hearty, and the authors have such enthusiasm for livin the veg life. These books would make a great gift for the new vegetarian/vegan and even parents of (there are plenty of ideas for family gatherings), or anyone looking to learn the basics for great veg cooking everyone can enjoy. The twosome no longer write together, the last volume Sarah produced on her own...check out her website.
 Favorite recipes include:
homemade soymilk yogurt
cauliflower & potato soup with nutmeg
black bean & sweet potato burritos
b'nanner bars

Trip to the Warsaw Polish Deli

We dropped in to the Warsaw Polish Deli (747 Richmond Road, Ottawa, ON) this past weekend and picked up some great finds...

Agartine, $2.69  (vegan)

An agar-based gelling agent, Agartine is a vegetarian substitute for geletine (non-veg, contains beef) and is great for setting jello-type desserts or mousse fillings. Contains 3 packets.

Yellow Split Pea Soup $2.69  (vegan)

POLAN is a range of mostly vegetarian soups, we tried this one and were amazed at how authentic the soup tasted without the traditional ham or bacon fat. The soup is concentrated, add 1 more can of water - an amazing deal for the price! We will definitely be trying the other types...

Dark Chocolate-covered Black Currants $1.69  (vegan)

Interesting little treat, I'd buy them again seeing as how I'm a sucker for anything covered in chocolate.

Cocoa Chocolate Chip Pancakes

Makes 6 servings, 2 pancakes per serving.

These pancakes are amazing. And not overly high in calories, thanks to copious amounts of cocoa and no additional sugars apart from what's already in the chocolate milk.


1 1/2 cups whole wheat flour
1/2 cup unsweetened cocoa
1 tsp baking powder
1/2 tsp baking soda
2 cups chocolate milk of choice
1 Tbsp vegetable oil
1 1/2 tsp vanilla
1/2 cup mini chocolate chips


Mix together flour, cocoa, powder, and soda. Whisk in oil, vanilla, and milk. Blend in chocolate chips, and let batter sit for 5 minutes to thicken - the whole wheat flour will absorb a lot of the liquid. Spray a large frying pan with cooking spray, and use a 1/4 cup measuring cup to scoop out equal amounts of batter. Cook 2 minutes on each side, or until lightly browned and just cooked through. 


Per serving: 279 cals, 9g fat, 46g carbs, 49mg sodium, 7g fiber, 8g protein.  (PRO10%,CHO60%,FAT30%)

Sautéed Peppers & White Wine Penne Toss

Makes 4 entree-sized servings.

Such a simple but tasty dish! The sauteed yellow peppers, red onions, olives and wine make for a light but flavorful pasta - great for summer suppers...

150g whole wheat pasta (3 cups cooked), any shape is fine

1 Tbsp olive oil

4 yellow peppers, chunks or slices

1 red onion, thinly sliced

2 garlic cloves, pressed or chopped

1/2 cup white wine

1/2 cup chopped black olives
1/3 cup parsley, chopped
2 cups baby tomatoes, halved

Boil pasta in water. Meanwhile, heat oil in large frying pan. Saute peppers and onions for about 4-5 minutes, or until lightly browned but still crunchy. Add garlic and white wine - deglaze the pan by swirling the wine around the bottom. Lower heat and add olives, parsley and a few spoonfuls of water from the pot of boiling pasta. Toss to combine. Add little tomatoes, cook for 1 minute longer. Drain pasta when done, and add to pan. Toss again to combine, season with salt and pepper, and serve!

Per serving: 264 cals, 6g fat, 45g carbs, 126g sodium, 8g fiber, 9g sugar, 8g protein. (PRO11%,CHO64%,FAT19%)

Brown Sugar Almond Granola

Makes 12 small but filling servings.

I'm a devout granola-eating hippie chick at heart, and why pay fancy prices when you can make it at home? You also have more control over the fat and sugar content this way too...

3 Tbsp hard or soft margarine

1/3 cup brown or turbinado sugar

1 1/2 Tbsp apple juice

2 cups rolled oats

1/3 cup sunflower seeds

3 tbsp sesame seeds

1 cup almonds, chopped

1/2 cup wheat germ

1/4 cup oat bran

1/2 cup raisins and/or dried cranberries

Preheat oven to 350 degrees. Place margarine in rectangular metal baking pan. Place in oven for a couple of minutes, until melted. Stir in sugar to dissolve, add juice and blend. Add the oats, seeds and nuts, and stir until coated. Bake 15 min, stirring once or twice. Add wheat germ and oat bran, toss to combine. Bake 10 mins longer, stirring occasionaly. Remove from oven, add raisins and cranberries. When cool, store in covered container. Serve with milk of choice or yogurt.

Per serving: 235 cals, 12g fat, 28g carbs, 23mg sodium, 4g fiber, 11g sugar, 7g protein  (PRO10%,CHO46%,FAT44%)

Braised Garlic

Base recipe - to be used as ingredient in other recipes on this blog, or get creative on your own! Braised garlic is great blended into soups, pasta sauces and dips...

4 heads garlic

1 cup veggie or mushroom stock

2 tsp herbs - rosemary and/or thyme is nice

With a large, sharp knife, slice off the tops of the garlic bulbs - taking off about 1/4", or enough to skim off the tips of each clove. Place the bulbs in a baking dish, and add stock and herbs. Cover dish loosely with foil, and bake at 350 degrees for about an hour, a little more if needed (slice into a clove to check, knife should slide in easily). Remove from oven, and when cool, squeeze the garlivc out of each clove into a clean container. Can be stored in fridge for up to a week.

Cashew Cream

Base recipe - to be used in other recipes on this blog, or get greative on your own! Cashew cream thickens sauces, and is a great alternative to dairy or soy cream alternatives.

1/2 cup unsalted cashews
1/2 cup water

In a blender, process cashews and a little of the water until a smooth cream forms. This can takes several minutes, be patient, the lumps will eventually disappear! Add more water as needed, just enough to get the nuts whirling around properly - I find starting with less water mashes up the cashews faster. Keep processing until you get the consistency of dairy cream, then add remaining water. Store in fridge for up to 4 days. Slightly older cashews may require soaking in water for a few hours, if you decide to try this use the 1/2 cup of water in the ingredient list to so this, and add a little more water while blending if needed. Note that the photo to the left has been partially blended, try for an even smoother consistency.