Browsing Tag

vegan

Granola with Raw Cashew Cream

June 1, 2012
granola-with-raw-cashew-cream

As granola recipes go, some are simpler and some are more complex, and this one lies squarely in the middle. I love the idea of a bare-bones, just-the-essentials granola – oats, nuts, oil, and a sweetener of some sort – but to my palate, a great granola needs a little more. It needs a variety of nuts and seeds, and maybe a couple of different sweeteners for flavor complexity, and some warm spicing too, like cinnamon and ginger. It may require buying a couple of extra pantry ingredients, but once you’ve got them, you’re set for a while – and for a lot of granola.

This granola makes for a lovely breakfast, snack, or even dessert. When the granola is topped with raw cashew cream, it supplies just the right amount of indulgence – without the guilt.

Cashew Cream

Ingredients:

  • 1 cup raw cashews, soaked overnight
  • 1/2 cup water
  • 1 Tbsp. extra virgin coconut oil
  • 1 Tbsp. agave nectar (or maple syrup, raw honey etc)
  • Seeds from 1/2 a vanilla bean (or 1 tsp vanilla extract)
  • Pinch of sea salt

Directions:

  1. Place the soaked cashews and water in a blender. Turn the blender onto a low-medium speed to break up the nuts and stop when the pieces are starting to form a puree.
  2. Add the coconut oil, agave nectar, vanilla bean seeds, salt and more water if necessary. Turn the blender to high until the mixture is as creamy and smooth. This may take a few minutes.
  3. Scrape cashew cream into a container and chill thoroughly.

granola-raw-cashew-cream

Fig’ n Pear Granola

Ingredients:

  • 1 cup nuts or seeds of your choice (I used a mix of almonds and hemp seeds)
  • 1/2 cup fresh or dried figs, chopped
  • 1 cup fresh pears, cored & roughly chopped
  • 2 1/2 cups rolled oats
  • 2 tsp. cinnamon
  • 2 tsp. ground ginger
  • 1 tsp. salt
  • 1/2 cup unsweetened apple sauce
  • 1/4 cup agave nectar, maple syrup or honey
  • 1 Tbsp. coconut oil or olive oil
  • 2 Tbsp. vanilla extract

Directions:

  1. Preheat the oven to 350° F  (177° C).
  2. In a large bowl, combine all of the dry ingredients. Stir to mix well. In a small bowl, combine all of the wet ingredients. Stir to mix well. Pour the wet ingredients over the dry ones, and stir well.
  3. Spread the granola evenly across a baking sheet. Bake for about 20 minutes, or until golden brown. Stir periodically to help it bake evenly.
  4. Let cool completely, store in airtight container and keep in the refrigerator for longer shelf life.

To assemble: Place sliced/chopped fruit into a bowl and spoon some granola mix evenly on top of the fruit and put a nice dollop of cashew cream on there. Then devour. 

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Pineapple Couscous

May 26, 2012
pineapple-couscous

We have had absolutely beautiful weather in Cork the last few days, which inspired me to whip up a dish with a tropical feel. And this delicious pineapple fried couscous definitely hits the spot. I can almost feel the sand in my toes and ocean breeze on my face when eating this meal. So why not get a head start on summer creating this tropical recipe this weekend and get to smelling summer in your house today.

Couscous is made with semolina flour, the same flour that pasta is made with (so, in truth, it’s not a grain, it’s a teeny, tiny pasta). Although it is used in many Mediterranean and Indian dishes, it is very versatile. It can be eaten alone, as a dessert or a side dish. Whether it is prepared as sweet or savory, couscous is quick, easy to use, and nutritious. When you are buying couscous, be sure to get whole wheat or whole grain – it is much higher in fiber and much healthier.

pineapple-for-couscous

Pineapple Couscous

Serves 4

Ingredients:

  • 1 cup couscous, uncooked
  • 1 1/2 cups water
  • 1 Tbsp. coconut oil
  • 1 medium yellow onion, chopped
  • 4 spring onions, chopped
  • 3 garlic cloves, minced
  • 1/2 – 1 tsp. chili powder (I like it spicy so I used Hot)
  • 1 red bell pepper, diced
  • 1.5 cups fresh pineapple, diced

Directions:

  1. In a saucepan, bring water to a boil. Add couscous and remove from heat and allow to sit for about 5 minutes. Couscous should be light and fluffy. Be sure to allow the couscous to absorb the water.
  2. Add coconut oil to a pan over medium-high heat.  Add the onions, garlic and chili powder and cook for 2-3 minutes, until fragrant.
  3. Add bell pepper and pineapple, and cook over high-heat for about 3 minutes, stirring frequently, until the pineapple just starts to caramelize.  Add in the cooked couscous.  Mix well and cook for an additional minute.  Serve hot.

 

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Raw Hummus

May 18, 2012
raw-hummus
Hummus is much adored in the food community, and with good reason: it’s creamy, delicious, versatile, and high in protein and fiber. Raw hummus may sound like more effort than your usual cooked hummus, but in fact, the raw version is simple to make. Raw hummus is easily transportable and is a great dip for fresh veggies such as carrots. It also goes nicely with falafel, pitta pockets and wraps. It is my ideal snack for picnics.
Chickpeas belong to a food group called legumes – the French for vegetables – which also includes lentils, beans, peas and peanuts. When sprouted, the nutritional value of legumes increase dramatically. Sprouted chickpeas are rich in protein, heart-healthy potassium, B vitamins, calcium, enzymes and isoflavones. Isoflavones are calcium’s ally, which are particularly important for vegans. Sprouted chickpeas are also a great source of fiber with 12.5g per cup.

Raw Hummus

Ingredients:

  • 1 cup sprouted chickpeas
  • 5-6 Tbsp. lemon juice
  • 4 Tbsp. tahini
  • 2-3 Tbsp. cumin powder
  • 2 Tbsp. extra virgin olive oil
  • 3 cloves garlic, crushed
  • pinch of sea salt
  • ½ cup filtered water

Directions:

  1. Simply sprout your dried chickpeas by soaking them in water overnight (about 12 hours.) Drain them the following morning. Continue to rinse and drain them at least twice a day for the next 2 days. As soon as the tail of the sprout is a few centimeters in length, they are ready. Then you can whiz up this gem of a recipe.
  2. Blend everything in your food processor (or high speed blender) for a few minutes until smooth. Add more filtered water to help move it around if necessary.

Enjoy!

 

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Lentil Burgers + Sweet Potato Fries

May 14, 2012
lentil-veggie-burger

A tasty burger patty that’s high in fiber and folate and easy to prepare. Serve on a whole wheat bun or pita with your favorite toppings. Even meat-eaters will find this dish to be a delicious and hearty veggie option.

Lentil Burgers

Serves 8

Ingredients:

  • 4 cups water
  • 1 cup uncooked green lentils
  • 1 cup uncooked brown rice
  • 2 Tbsp. ground flax seeds + 4 Tbsp. water
  • 1 medium yellow onion, diced
  • 1 tsp. olive oil
  • 1 cup instant or regular rolled oats
  • 2 garlic cloves
  • 2 tsp. dried mixed herbs
  • 1/2 tsp. sea salt
  • 1/4 tsp. black pepper

Directions:

  1. Cook lentils and rice in 4 cups water for 35 minutes, simmering over low heat in a covered pan. Allow to cool.
  2. Mix the flax seeds and water together and let sit for about 15 minutes. (This will allow it to become sticky and will be a better binder for the patties.)
  3. Saute the onion in the oil in a pan over medium heat.  Cook for 5 minutes or until the onion is translucent.
  4. Stir the onion and oats into the lentils and rice until mixed. Add remaining ingredients and mix well. Shape into patties and cook on griddle or pan (may spray with non-stick spray) over medium heat, until nicely browned – about 6 minutes per side.

sweet-potato-fries

I know a lot of people are fond of their fries, but have you tried oven baked sweet potato fries? Not only are sweet potatoes readily available, inexpensive, and delicious, these yummy vegetables provide some surprising health benefits. Sweet potatoes contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron. Antioxidants abound in sweet potatoes, which also have anti-inflammatory properties. The beta-carotene and vitamin C in these tubers work together to rid the body of free radicals. Diabetics can even eat sweet potatoes without worry as they have a low glycemic index.

Sweet Potato Fries

Ingredients:

  • Sweet potatoes
  • Coconut oil
  • Sea salt
  • Spices of choice (optional)

Directions:

  1. Preheat the oven to 400° F  (204° C).
  2. Cut sweet potatoes into 1/2 inch strips or wedges. I like cutting them a little thinner so they turn out nice and crispy. I also leave the skins on.
  3. In a large bowl toss sweet potato wedges with coconut oil and spices. Be sure to cover all the potatoes.
  4. Arrange coated wedges on a baking tray and sprinkle with sea salt.  Place in oven for 30 minutes, turning once. Serve with ketchup or sauce of choice.

These dishes are a favorite in our house. We hope you enjoy them too!

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