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Posts Tagged ‘five ingredients or less’

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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Red Rice Pilaf

Have you guys heard of Bhutanese red rice?

My rice awareness was essentially limited to the brown, wild and white varieties, until I read about the wide array of rice options in Alive Magazine.

If you’re so inclined, you can read further about red rice over at Lotus Foods, but here’s the Coles Notes version: it’s extremely high in potassium and magnesium, which are essential to stuff like muscle function, nerve function and blood pressure balance. It’s gluten-free. And it cooks it only 20 minutes. That means you can’t use ‘but white rice is faster’ as an excuse. Deal?

This simple pilaf is an utterly tasty mixture of sweetness from the rice and squash, tartness from the cranberries, and deliciously caramelized onion bits. Serve it as a side dish, or throw in some protein like chickpeas or lentils to create a substantial, satisfying meal.

Anyone else tried Bhutanese red rice before? What did you think of it, and what’s your favourite way to use it?

Red Rice Pilaf
gluten-free, dairy-free, vegan, soy-free, five ingredients or less

3 cups cubed butternut squash
1/2 cup Bhutanese red rice
1 small onion, sliced into half moons
2 tbsp olive oil
1/4 cup dried cranberries, finely chopped
salt to taste

Preheat the oven to 350 degrees F.

In a large baking dish or pan, toss the squash cubes and onion with olive oil. Bake for 40 minutes, stirring occasionally, until the squash can be easily pierced with a fork.

While the veggies are roasting, bring the rice and one cup of water to a boil, then reduce the heat to low and simmer for about 20 minutes.

When the rice and veggies are done, stir them together, along with the cranberries and salt to taste.

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Kale and Broccoli Bowl 2

I love gourmet plant-based fare as much as the next health-loving, nutrition-focused foodie. People always tell the husband how lucky he is to be married to a nutritionist who adores experimenting in the kitchen.

And while it’s true I love creating new and inventive dishes, the way I eat most of the time is dead simple. Lots of steamed and roasted veg, quick-cooking whole grains, beany stews and soups, smoothies, basic dips, minimalist sauces and dressings.

I hesitate to even call this a recipe, since it’s so easy and flexible depending on your personal tastes. However, when I’m inspired to eat something three days in a row, I feel duty-bound to share the deliciousness with you.

Friends, this is fast food at its finest. Even with the chopping, this will take about 10 minutes from fridge to table. The vitamins and minerals are off the charts here, and with the extra special combo of healthy fats you will definitely feel satisfied.

I ate this for breakfast twice this week (yes, breakfast), though you can have it for lunch or dinner instead if you’re not into the savory stuff first thing in the morning.

How does that sound to you? Think you’d skip the take-out for a dish like this?

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

Quick Kale and Broccoli Bowl
gluten-free, dairy-free, vegan, soy-free, five ingredients or less

2 large leaves of kale, chopped (about 1 1/2 cups)
1/2 cup chopped broccoli
1/2 of an avocado, cubed
1 tsp lemon juice, or more to taste
drizzle of hemp oil, or olive oil
sprinkle of hemp seeds, optional
salt to taste

Steam the kale and broccoli for three minutes, then put them in a bowl. Add the avocado, lemon juice, oil, salt and hemp seeds, if using. Toss gently until everything is combined. Taste and adjust lemon juice, oil or salt as needed.

Serves one, but you can easily expand the amounts for more people.

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Avocado Fries 2

A nutritionist always has avocados on the brain. I’ll bet if you took a poll, more than 90% of us would name avocados as our favourite food.

There are few things more decadent than deep-fried avocado. I recently swooned over the ‘avocado frites’ at Vancouver’s newest vegetarian restaurant, Heirloom. Then the folks over at My Superhero School sent me a vacation snapshot of a fried avocado dish at Cafe Flora, my favourite veg restaurant in Seattle.

I believe anything deep-fried should be a once-in-a-blue-moon treat. Still, I couldn’t get avocado fries off my mind, so I created an amazing baked version.

You’re welcome.

I am so excited about this recipe! The crunch of the cornmeal combined with the smooth avocado deliciosity makes this one a winner.

The only change I would make next time around is the spices – the paprika flavour got a bit lost, so I would replace it with something like onion powder and garlic powder instead.

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

Avocado Fries
gluten-free, dairy-free, vegan, soy-free, egg-free, five ingredients or less

2 small avocados
1/2 cup vegetable broth
1 tbsp arrowroot or tapioca flour
1/2 cup cornmeal
1/2 tsp paprika
1/2 tsp salt

Preheat the oven to 400 degrees F. Prepare a baking sheet with parchment paper or a silpat.

Cut the avocados in half, remove the pit, and peel them. Cut them into lengthwise slices.

In a shallow bowl, mix the vegetable broth and flour. In another shallow bowl, mix the cornmeal, paprika and salt.

Dip an avocado slice into the broth mixture, then dip it into the cornmeal. Coat the avocado slice with cornmeal, patting it gently to make sure the cornmeal sticks, and lay it on the baking sheet. Repeat with remaining slices.

Bake for 22-25 minutes, until the cornmeal is lightly browned and crispy. Serve hot with a marinara dipping sauce, or another sauce you adore.

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This is a quick and easy meal for those inevitable days when you don’t feel like spending a heap of time in the kitchen.

I loved the simple flavour combination of this dish. I genuinely enjoy the nutty, slightly sour taste of tempeh, so I didn’t feel the need to embellish it with sauces or spices. If you prefer yours with a marinade, a simple tomato sauce or a sesame/tamari/garlic combo would work nicely here. Or you could just leave out the tempeh altogether and use tofu or beans in its place.

I used a spiralizer to create my carrot pasta. To be honest, I found it a total pain to use with carrots, because they’re firmer and smaller than a spiralizer-friendly vegetable like zucchini. Next time, I’d just skip using it and choose a basic vegetable peeler instead.

Isn’t it lovely how the simplest tools work better than the latest gadgets?

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

Carrot ‘Pasta’ with Tempeh
gluten-free, dairy-free, vegan, egg-free, five ingredients or less

1 large carrot, spiralized or sliced into ribbons using a vegetable peeler
1/3 cup tempeh, cut into small cubes
1 tbsp olive oil
splash of rice vinegar or apple cider vinegar
salt and pepper to taste

In a small pan, heat the olive oil and add the cubed tempeh. Sauté for several minutes, then add the carrots and splash of vinegar.

Continue to cook for another 3-4 minutes, until carrots have softened but still maintain some bite.

Remove from heat and add salt and pepper to taste.

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You may be thinking, ‘Gee, some of those Brussels sprouts look burnt.’

Let me tell you, those crunchy and caramelized bits are the best part. There were more of them, but they were so tempting I picked them off and ate them before I took photos.

It’s a common practice in food photography to undercook food so it maintains a vibrant sheen and looks more appealing. I never do that with my dishes. I’m no food stylist, plus I think it’s helpful for you to know exactly how my food looks when I’m finished cooking it.

Perhaps this isn’t the best strategy for me to use with Brussels sprouts, which could probably use some good PR. My theory is everyone hates them because their moms or dads boiled them to death, so they tasted like mush.

However, when they’re cooked with a tangy, sweet and flavourful sauce like this one, Brussels sprouts are a pleasure to eat.

And your parents were right – they are good for you. Really good for you. They’re a member of the cruciferous family of veggies, which are rich in antioxidants and support our bodies’ detoxification system. Brussels sprouts are particularly high in a compound called glucosinolates, which can activate cancer-fighting processes in our cells.

Sweet deliciousness with added cancer ninjas? Yes, please.

Maple Dijon Roasted Brussels Sprouts
gluten-free, dairy-free, vegan, soy-free, egg-free, five ingredients or less

1 pound Brussels sprouts, trimmed and halved
3 tbsp maple syrup
2 tbsp olive oil
2 tbsp Dijon mustard
1 tbsp rice vinegar

Preheat the oven to 350 degrees F.

Place the halved Brussels sprouts on a large baking sheet or in a large dish.

In a small bowl, whisk the maple syrup, olive oil, mustard and rice vinegar. Pour over the sprouts, and mix well to make sure they’re all covered.

Bake for 40-45 minutes, until they are browned and golden.

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Back in my gluten-eating days, I gobbled up sesame sticks by the handful.

I loved the saltiness and the crunch, and somehow convinced myself that they were healthy because they weren’t made of chocolate or sugar. Even though I knew they were probably fried. (Yep, my line of thinking made no sense.)

Then spelt sesame sticks came along. A few weeks ago, I decided to buy a small amount to satisfy a craving and it did not end well for me. I’ll spare you the details.

Unfortunately, this incident only ignited my desire for them, so I knew I had to attempt a gluten-free version.

I was incredibly happy with the results of this experiment. These are definitely crunchy and (mildly) salty, with a lovely fresh earthiness from the sesame seeds. And if you roll them out thinly, you could transform them into crackers, too.

What gluten-filled snack or treat do you miss eating?

(PsstLove desserts? Me too! That’s why I wrote an e-book about how to make them healthy. Take a peek here. Or maybe you’d like to learn how to eat healthy on a budget – check out my tips right over here. PDF versions are available here.)

Gluten-free Sesame Sticks
gluten-free, dairy-free, vegan, soy-free, egg-free, five ingredients or less

1 cup brown rice flour
3 tbsp extra virgin olive oil
6 tbsp warm water
1/3 cup sesame seeds
1/8 tsp turmeric
1/4 tsp salt, or to taste

Preheat the oven to 350 degrees F.

In a medium-sized bowl, mix the brown rice flour, sesame seeds, turmeric and salt. Add the olive oil and water and stir until everything comes together into a soft dough.

Gather the dough into a ball and place it in the centre of baking sheet lined with a silpat or parchment paper. With your hands (or a rolling pin if you want to get classy), gently pat the dough into a rough rectangle about 1/4-inch thick.

Score into sticks. You can also sprinkle the top with extra salt or sesame seeds if you’d like.

Bake for about 25 minutes, until the sticks are lightly browned and crispy (times may vary depending on the oven).

When the sesame sticks have cooled, break them up along the score lines and enjoy!

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