Posts Tagged ‘five ingredient dish’

Cream of Asparagus 1

(Looking for healthy dessert recipes, or tips for how to eat deliciously on a budget? Then check out my e-books here.)

I wholeheartedly believe that if you can read, you can learn to cook.

However, I appreciate that preparing food is intimidating and daunting for some people. Plus, the popularity of gourmet cooking shows has left many of us feeling insecure about what we create. There’s no need to be Martha Stewart, people.

For those of you who still feel inept in the kitchen, this soup is foolproof. I mean, it’s basically got three ingredients (salt and water not included). You really can’t mess it up.

You’re making this. No excuses.

Easy Cream of Asparagus Soup
gluten-free, dairy-free, vegan, soy-free, egg-free, five ingredients or less

3/4 cup chopped onion
1 bunch of asparagus (about 12-15 spears)
1/4 cup cashews, soaked for a few hours and drained
1/2 tsp salt
2 cups of water

In a few tablespoons of water, sauté the onions for a few minutes until they soften. Add the asparagus and two cups of water, then simmer until the vegetables are tender – about 20 minutes.

Put the vegetables, cashews and salt in a blender and whirl until smooth (be careful blending hot liquids). Taste and adjust seasonings as needed, or add more water if you’d like a thinner consistency.


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Broccoli Bites 2

(Looking for healthy dessert recipes, or tips for how to eat deliciously on a budget? Then check out my e-books here.)

Basil is one of those herbs I don’t use enough. It has anti-bacterial and anti-inflammatory properties, along with a healthy dose of nutrients that fight pesky free radicals. Sounds like a super-herb to me.

My husband didn’t like these because he thought the basil came on too strong, but that is exactly why I found these surprisingly delightful. I was expecting an overwhelming broccoli flavour – which would have been awesome – and ended up with sweet, fragrant basil highlights.

Eat these on their own as a snack, fold them into a wrap or plop them onto your salad for an extra protein boost. Want to elevate the deliciousness factor? Daub them with my new obsession: roasted garlic tahini sauce. You won’t regret it.

Broccoli Basil Bean Bites
gluten-free, dairy-free, vegan, soy-free, grain-free, five ingredients or less

2 cups cooked cannelini beans
2 crowns of broccoli, chopped finely (about 3 cups)
1/4 cup basil, finely chopped
1/2 tsp salt
2 tbsp nutritional yeast (optional)

Note: you can make this recipe without a food processor. Just finely chop the broccoli and mash the beans with a fork or potato masher. You’ll need a little more elbow grease, but you can get ‘er done.

Preheat the oven to 350 degrees F.

In a food processor, finely chop the broccoli, then set it aside.

Place the beans in the processor and pulse them until they are well mashed, but still have some texture to them.

Add the broccoli, basil, salt and nutritional yeast (if you’re using it) to the processor and pulse everything together. You may need a tablespoon or two of water to bring everything together.

Using a tablespoon measure, scoop the mixture onto a prepared baking sheet and flatten slightly into patties.

Bake for 20-24 minutes, until patties are firm and lightly golden on the outside. They will harden as they cool.

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Lentil Dip 2

Somewhere on the internet, I read the secret to creating ultra-creamy hummus is blending the liquids with tahini before adding the beans.

I wish I could remember whose blog it was that enlightened me, so I could give her due credit. Because this tip changed. my. life.

Yes. Changed my life. Other people are transformed by their first love or giving birth to children, while my world is rocked by new and innovative kitchen tips.

This isn’t the most attractive looking dish, with its ghastly gray-ish hues. But I know your taste buds will love the luxurious and creamy texture, while your insides will adore the protein, fibre and minerals.

Do you have any unusual kitchen tips to tell me about?

Creamy Lentil Dip
gluten-free, dairy-free, vegan, soy-free, five ingredients or less

2 cups cooked green lentils (this is about 1/2 cup dried)
1/2 cup water, or more as needed
1/4 cup tahini
2 tbsp lemon juice
2 small cloves of garlic, minced or crushed
1/2 tsp Himalayan salt, or to taste

In a food processor or blender, combine the tahini, water and lemon juice. Blend until the mixture is smooth.

Add the cooked lentils, garlic and salt, then process again until smooth and creamy. Taste and adjust seasonings if needed.

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Beet Sliders 1

(Looking for healthy dessert recipes, or tips for how to eat deliciously on a budget? Then check out my e-books here.)

Beets are an incredibly healthful, detoxifying food.

Their gorgeous, deep pigment comes from a set of phytonutrients called betalains, which support the second step of liver detoxification by triggering the enzymes that neutralize toxins. Beets also have antioxidant and anti-inflammatory properties as an extra bonus.

Don’t worry if your pee or poop are tinged red after eating them – this is normal, you’re not bleeding internally. Well, you’re probably not bleeding internally. Check with your doctor if your poop is red and you haven’t been snacking on beets, okay?

Beet and Avocado Sliders
gluten-free, dairy-free, vegan, soy-free, five ingredients or less

1 large beet (about half a pound)
1/2 an avocado, sliced
salt to taste

In a steamer basket, steam the beet for about 30-40 minutes, until it can be easily pierced with a fork.

When the beet is cool enough to handle, cut it into slices about 1/2-inch thick. Use a cookie cutter to stamp out uniform rounds (save the scraps for snacking). I got about four pretty rounds from my beet, and plenty of scraps to snack on later.

Top each round with a slice of avocado, then sprinkle with salt.

Serve immediately.

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Dukkah 2

A few weeks ago, I went to a new vegetarian restaurant here in Vancouver called The Parker, where I ordered a dish called Hazelnut Dukkah.

I had no clue what dukkah was. I didn’t know if it was a spice, a vegetable, or the name of a cooking style.

All I knew was that it tasted amazing.

Thanks to Google, I’ve learned that dukkah is a crumbly Egyptian spice mix prepared from nuts and seeds. It’s traditionally served with fare like bread and vegetables, or it can be used as a spice rub.

My version is likely an abomination to the real dukkah-makers, but I thought it was delicious. Warm, nutty and savory with a hint of spicy heat. I’m typically far too lazy to toast spices, but I really thought that toasting them made this dish sing – which is why I’m recommending it to you, too.

I made my dukkah a little less crumbly and more like a paté, since that’s how it was served at The Parker and I really liked the consistency. Feel free to experiment with what you like.

Have you ever heard of dukkah? What’s your favourite way to use it?

Hazelnut Dukkah
gluten-free, dairy-free, vegan, soy-free, egg-free, five ingredients or less

1 cup hazelnuts
1/2 tsp cumin seeds
1/2 tsp coriander seeds
pinch of cayenne
2 tbsp olive oil
2 tbsp water
1/4 tsp salt

In a small pan, dry roast the hazelnuts over medium heat for about 4-5 minutes, until they are lightly browned and starting to crackle.

Pour the hazelnuts into a bowl to cool, then add the cumin and coriander seeds to the pan. Dry roast them briefly – you shouldn’t need more than 30 seconds to a minute for them to get browned and start crackling.

Add the hazelnuts, seeds, cayenne, olive oil, water and salt to a food processor and blend until the mixture begins to stick together. Taste, and adjust seasonings as needed.

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Yam Falafel 1

Are you sick of sweet potato recipes yet?

I’m not. There really are endless ways to use those babies.

Apparently February is sweet potato month, and I had no clue. Good thing I’ve already been celebrating them all month long, like with this crust and yummy pie.

This play on falafel is smoky and sweet, with a very creamy texture. They won’t get as firm on the inside as traditional falafel, though you could certainly leave them in the oven for longer to firm them up.

Serve these atop a salad, alongside roasted veggies or in a gluten-free tortilla. I wrapped mine up in an organic blue corn tortilla with tomato slices and this incredible herbed vegan cream cheese – and let me tell you, it was a very satisfying lunch.

(Looking for healthy dessert recipes, or tips for how to eat deliciously on a budget? Then check out my e-books here.)

Sweet Potato Falafel
gluten-free, dairy-free, vegan, soy-free, egg-free, five ingredients or less

1 cup cooked chickpeas
1 cup mashed yams or sweet potatoes
2 tbsp tahini
1/2 tsp cumin
1 clove of garlic, minced or pressed
salt to taste

Preheat the oven to 350 degrees F.

Add the cooked chickpeas, sweet potatoes, tahini, cumin, garlic and salt to a food processor. Pulse a few times so everything gets chopped, then blend the ingredients together. You can make these as smooth or chunky as you want.

Put the mixture in the fridge for 15 minutes or so to firm up – this will make the patties easier to shape.

Line a baking sheet with a silpat or parchment paper. With wet hands, grab about two heaping tablespoons of the mixture, roll it into a ball and flatten to about 1/2-inch thick. Repeat with remaining mixture.

Bake for about 30 minutes, until the patties are dry and slightly cracked on top. You can bake them for longer if you want them firmer on the inside.

Makes 10-12, depending on how big you make your patties.

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Lentil Crepes 1

Remember the gorgeous flatbread I created a few weeks ago? I’ve made it a few times since, and had a hunch that I could adapt it slightly to make a simple crepe batter.

Mission accomplished.

Now you have this tasty, easy and versatile wrap you can cram with whatever strikes your fancy. I packed mine with lightly cooked spinach and avocado slices, then topped it with salsa. I’ve got some more ideas below – what would you add to the list?

This crepe is gluten-free, dairy-free, grain-free, soy-free, nut-free and egg-free. Plus, it’s flexible enough that you could spread it thinly with something like hummus, lentil pecan paté or pesto, roll it up tightly and munch on it as a snack.

What? I’m awesome? Aw, shucks (blushing).

* Spice combos: cumin, coriander and cayenne; onion and garlic powder; basil, oregano and parsley; fenugreek and onion powder.

* Filling ideas: Sautéed onions and mushrooms; pesto and arugula; sautéed kale and garlic; salsa, guacamole and chopped cucumber; roasted red pepper and hummus, shredded carrots and raisins; lentil pecan paté; roasted butternut squash and sweet potato; kale and olive tapenade.

Red Lentil Crepes
gluten-free, dairy-free, vegan, soy-free, grain-free, five ingredients or less

1/2 cup red lentils, soaked for a couple of hours
1 cup water
pinch of salt
olive oil, for the pan

Drain your lentils in a fine mesh strainer and rinse well, then add them to a blender with the water. Blend until smooth.

Lightly oil a non-stick pan and turn the heat to medium. When the pan is hot, spoon a half cup of batter into the pan and gently swirl it until the crepe is about six inches wide. Don’t make it too large, as that will make it more challenging to flip.

Cook for 3-4 minutes, then flip the crepe and cook for 3-4 minutes on the other side.

Remove the crepe from the heat, then repeat the process with the remaining batter. I got four crepes, but that may vary depending on how large you make yours.

Heap the crepes with your choice of filling, then serve.

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