Category Archives: Recipe

Recipe: Quinoa with sesame, grapefruit and mint

Posted on July 19, 2012 | Leave a comment

This a light refreshing summer dish that I have adapted over the years from the Silver Palate Cookbook. It’s great as a side dish for a barbecue or on it’s own for lunch at a picnic. If you don’t like grapefruit, orange works equally well. The original recipe called for canned mandarin orange segments, which is even more convenient if need be. However, I find there is more zest and nutrition with fresh orange or grapefruit.

1 cup quinoa, rinsed

1 grapefruit, peeled and segmented into small pieces

2 green onions, chopped

1/4 cup mint, finely chopped

2 tablespoons sesame oil

1/4 cup walnuts, pine nuts or sunflower seeds

Cook quinoa in 2 cups of water, add salt to taste at the end of cooking and allow to cool to room temperature. In a large bowl, mix together quinoa, sesame oil and green onions. Add grapefruit (be sure to add any grapefruit juice that remains on the cutting board for extra flavour) and nuts, mix gently. Serve at room temperature.

 

Leave a comment

Posted in healthy recipe, Vivian Law

Tagged , ,

Recipe: White Bean and Feta Dip

Posted on July 8, 2012 | Leave a comment

I received a recipe for a black bean and feta dip from a client yesterday. She had tried the dip at a party and loved the flavours of feta and mint. I happened to have only cooked white beans on hand, as I prefer not to use canned beans, so I adapted the recipe. I really enjoyed these flavours as well. This dip is a great way to eat some raw veggies.

2 cups or 1 can of cooked white beans (black beans if you prefer)

1 shallot finely minced

1/2 cup crumbled feta cheese (greek, sheep’s milk is good)

1/2 cup chopped fresh mint

Juice of 1/2 a lemon

Salt and black pepper to taste

In a food processor, pulse beans and shallot until pureed. Add feta, mint and lemon juice, pulse until well blended. Season with salt and pepper to taste.

 

Leave a comment

Posted in Healthy food, healthy recipe, Veggies, Vivian Law

Recipe: White Bean Dip

Posted on June 13, 2012 | Leave a comment

This is a recipe that has stayed with me for many years after trying it at a good friend’s summer dinner. The original recipe was from Gourmet magazine and used canned beans, but as I have mentioned before, I prefer to slow cook them myself for better flavour and minimal gas. The simple blend of fresh mint, garlic, lemon juice, olive oil with the pureed white beans makes for a clean and refreshing summer dip. Serve with raw veggies (ie. endive, celery, cucumber slices) or whole grain crackers. Makes a tasty, healthy snack anytime.

2 cups cooked white beans (or one can)
1 clove garlic, cut into slivers (more if you like the taste of garlic)
Juice of 1 lemon
1/2-1 cup mint and parsley, minced (depending on how much herb taste you prefer)
2 tablespoons olive oil
Salt and pepper to taste

In a food processor, puree white beans, garlic, olive oil and lemon juice. Add salt and pepper to taste. Add mint and parsley, pulse until just blended through. Enjoy!

Leave a comment

Posted in healthy recipe, Healthy snack, Vegan, Vivian Law

Recipe: Red Lentil Pasta Sauce

Posted on May 22, 2012 | Leave a comment

This a recipe I came across and adapted while studying vegetarian nutrition. I enjoy it as a vegan main dish with brown rice pasta, and find I feel satisfied and energized after this meal. Some little people I know love it as well. It is a great way to have a few different vegetables at once. I find this particular mix of veggies the best tasting, but any veggies you have on hand especially ones you need to use up, is good to try.

Red Lentil Pasta Sauce

1 cup red lentils, cooked
(rinse 1 cup of dry lentils, bring to a boil in 2 cups of water, then simmer for 15 minutes until tender)

1 tbsp olive oil
1 onion, finely chopped
1 carrot, finely chopped
1 stalk of celery, finely chopped

1 jalapeno pepper, seeds removed, finely chopped (optional)

1-2 cloves garlic, crushed
1 small head of cauliflower, cut into small florets

1 bunch of swiss chard or kale, finely chopped

1 can 796ml of diced tomatoes
1 tsp oregano
1 tbsp lemon juice (optional)
salt and pepper to taste

In a large saucepan, saute onion, garlic, carrots, celery and cauliflower in olive oil over medium heat until softened, about 5 minutes. Add the tomatoes, lentils, and oregano bring to a boil and reduce heat to simmer for 15 minutes. Add finely chopped swiss chard or kale and simmer for 5 more minutes. Season with salt, pepper and lemon juice to taste. Use an immersion blender if smaller discernible pieces of vegetables are desired.

 

Leave a comment

Posted in healthy recipe, Vegan, Vivian Law

Tagged , ,

Recipe: Acai Bowl

Posted on April 13, 2012 | Leave a comment

So it was not too difficult at all to create an acai bowl at home. I went to a health food store, Evergreen Natural Foods and purchased some Sambazon frozen organic acai berry puree (smoothie packs). Printed on the package was directions on how to make an acai bowl! Here is my version:

One package of Sambazon frozen acai puree
1/4 cup Coconut Dream or other non dairy milk
1/2 banana, sliced
1/4 cup granola
1/2 cup mixed berries of your choice
1 tsp honey or more to your taste

Blend acai puree and milk in blender until thick and pour or scoop into a bowl. Drizzle with honey. Top with granola, sliced banana and berries-enjoy!
Enjoy as a light breakfast, healthy snack or dessert.

Leave a comment

Posted in healthy recipe, plant food

Tagged , , ,

Recipe: Quinoa Tabbouli Salad

Posted on April 4, 2012 | Leave a comment

Tabbouli is a salad that I have always loved and purchased frequently from falafel shops. I tried a version with quinoa and have made it a constant in my quick lunch ideas. The combination of flavour from lemon juice, parsley, tomato, shallot, onion and cucumber makes it one of my favourite ways to eat quinoa. If you have it on hand, try one tablespoon of chili macadamia oil (found in Hawaii) and one tablespoon olive oil for extra special flavour. Serve it on a bed of baby spinach for some extra veggie intake.

1 cup quinoa, rinsed
2 cups veggie stock/chicken broth or water
1 tsp salt
2 tablespoons of olive oil
Juice of one lemon

1 shallot, finely chopped
2 green onions finely chopped
1 cup finely chopped cucumber
1-2 plum tomatoes seeded and finely chopped
1 cup parsley (at least half a bunch) finely chopped

Cook quinoa in stock/broth and salt. Bring to a boil and lower to a simmer for about 15 minutes or desired tenderness. Let the quinoa cool to room temperature.

In a large bowl, toss quinoa with olive oil and lemon juice. Add chopped shallot and green onion. Mix well. Add cucumber and tomatoes, toss together. Add chopped parsley and mix well.

Serve at room temperature.

Note: May 20, 2013. I have been making this recipe lately with a mixture of parsley, cilantro and mint which adds an extra depth of flavour. Serving it with lightly cooked french beans is also a nice addition of veggies.

 

Leave a comment

Posted in healthy recipe, Vivian Law

Mushroom Soup Recipe (vegan)

Posted on March 26, 2012 | Leave a comment

This is a simple, absolutely delicious and rich tasting vegan mushroom soup. The secret is the homemade veggie stock and dried shiitake mushrooms, which add depth of flavour.

2 cloves garlic, minced
1 shallot, finely chopped
1 tbsp olive oil
1 pound organic cremini mushrooms finely chopped
3 dried shiitake mushrooms, soaked in water overnight
4-5 cups homemade veggie stock
1/4 tsp thyme
1 tsp celtic sea salt
fresh ground pepper to taste
In a large pot, saute the garlic and shallot in olive oil. Add chopped mushrooms and cook until the mushrooms start to brown. Add veggie stock, bring to a boil and reduce heat to simmer. Add thyme and let simmer for 20-25 minutes. Season with salt and pepper to taste. Let soup cool slightly and puree with hand immersion blender until relatively smooth. Makes 4-5 servings. Enjoy!

Leave a comment

Posted in healthy recipe, Vegan

Recipe: Multigrain Carrot Muffin

Posted on March 7, 2012 | Leave a comment

This is a healthy muffin recipe that is adapted from bestselling cookbook Spilling the Beans. Pureed white beans add extra fibre and nutrition to the muffins, as does the different flours and ground flaxseed. The ingredients sound a little strange, but the muffins are tasty with a moist texture. Organic ingredients are preferable if possible.

Multigrain Carrot Muffins
1 cup organic whole wheat flour
1/3 cup oat flour
1/3 cup millet flour
1/3 cup buckwheat flour
1/4 cup ground flaxseed
3/4 brown sugar
2 tsp ground cinnamon
2 tsp baking powder
1/4 tsp salt
2 cups grated carrots
1 apple, unpeeled coarsely grated
1/2 cup currants
1 cup white beans
1 cup buttermilk
1/3 cup sunflower or safflower oil
2 large eggs
2 tsp vanilla
Preheat oven to 350 degrees. Line muffin tin with paper liners.
In a large bowl. mix together the flours, ground flaxseed, cinnamon, baking soda, salt, and sugar. Add the carrots, apple and carrot and combine.
In a food processor, puree the white beans. Add buttermilk, oil, eggs and vanilla and process until smooth.
Add buttermilk mixture to flour and carrot mixture. Stir until just combined.
Fill muffin cups until almost full. Bake for 20-25 minutes or until the tops are springy to the touch. Makes up to 18 muffins.
Enjoy the same day, refrigerate for 2-3 days or freeze. The muffins have a short shelf life due to the organic ingredients.

Leave a comment

Posted in healthy recipe

Carrot Apple Juice

Posted on March 1, 2012 | Leave a comment

Let me preface this by saying that I really dislike eating raw carrots. I make an effort, but have never enjoyed the taste of a raw or cooked carrot much. I do understand that carrots are a healthy food to include in your diet. I was doing some research on juicing and came across the idea of fresh carrot apple juice. I made some and it was delicious, even someone who dislikes carrots enjoyed drinking it!

Carrot Apple Juice
Makes 1 glass
(just double, triple or quadruple the amount of carrots and apples to make your desired quantity)
2 peeled organic carrots
1 organic royal gala apple, cut into quarters
small sliver of fresh ginger if desired for flavour
Place carrots and apple into the juicer and enjoy the juice immediately.

Leave a comment

Posted in healthy recipe

Recipe: Hummus

Posted on February 5, 2012 | Leave a comment

Hummus is a delicious and healthy snack that is good to have anytime. Great choices for dippers include, endive, baby carrots, celery sticks, cucumber, grape tomatoes, baked chips, and high fibre crackers such as Finn Crisp. Pita wedges is a tasty classic pairing, but try to have just half a pita each serving.

Here is a recipe that was inspired by Keith Froggett’s recipe that was printed in the Globe and Mail last year. I cannot find my copy that I clipped from the paper or on the Scaramouche website. I do recall that he had said it was one of his most requested recipes. I can understand why, this hummus is delicious because of its purity of flavour. Note that this recipe does not contain tahini. Using the highest quality olive oil delivers the best flavour. I cook the chickpeas from dry myself, because I find this form of preparation eliminates the issue of gas.
Hummus
1 cup dry chickpeas or one can
1 clove garlic, slivered
Juice of one lemon
1-2 tablespoons high quality extra virgin olive oil
salt and pepper to taste
Soak chickpeas in a bowl full of water overnight. Cook on stovetop or in slow cooker until tender.
Place chickpeas, garlic, lemon juice, olive oil into the bowl of the food processor and puree until smooth. Season with salt and pepper to taste.
Store in a airtight container if there is any left, it will keep for up to a week.

Leave a comment

Posted in healthy recipe, Vegan