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Cabbage Roll Stew

With Vitamin D rich mushroom and iron rich lentils, this hearty stew packs a nutritional punch that will stick to your ribs. Make a large pot for dinner and have left overs to get you through the week.

14 g dried porcini mushrooms hydrated with 3 cups boiling water – save stock and mushrooms

2 Tbsp (30 mL) grapeseed oil, avocado oil or oil of your choice

3/4 lb (340 g) mixed mushrooms, trimmed and cut in halves or quarters

1 small yellow onion, finely diced

2 cloves minced garlic

2 Tbsp tomato paste

28 oz can (796 mL) diced tomatoes (I like salt free)

4 cups (1 L) vegetable broth

1/2 cup (125 mL) green or brown lentils

1/4 cup (60 mL) wild rice

1 medium green cabbage, cut into bite-sized pieces, about 6 cups

1 bay leaf

1 tsp dried thyme

2 Tbsp (30 mL) red wine vinegar

1 tsp (5 mL) sea salt

3/4 cup (180 mL) fresh parsley leaves, chopped (optional)

In large 4 L stock pot or Dutch oven, warm oil over high heat. Add mixed mushrooms (except chopped porcini mushrooms) and allow to sear, stirring only very occasionally, until well browned, about 6 minutes. Turn heat down to medium and stir in onion. Cook, stirring often, for 3 minutes before adding reserved chopped porcini mushrooms, minced garlic, and tomato paste. Continue to cook, stirring often, for 2 minutes. All vegetables should be well covered in tomato paste and some should be sticking to the bottom of the pot.

Deglaze bottom of pot with 1 cup (250 mL) reserved mushroom broth. Stir in diced tomatoes along with their juices, vegetable broth, remaining mushroom broth, lentils, and wild rice. Bring to a simmer before stirring in cabbage, bay leaf, and thyme. Cover pot with lid and cook on low, stirring occasionally, until lentils and rice are tender, about 40 to 45 minutes. Stir in vinegar and salt and let soup continue to cook for another 2 minutes. Remove from heat and stir in about 1/2 cup (125 mL) parsley, if using.

When ready to serve, ladle soup into bowls and garnish with some more parsley, if desired. Eat while warm.Cabbage-Roll-Stewp_web-690x518

Recipe from Alive Magazine, pick up your magazine in store or visit www.alive.com for more recipes and articles.

Caesar Salad – Vegan Style

Who doesn’t love a fresh, creamy caesar salad? This is comfort food for all and a vegan version is easier and creamier than you may have imagined.

INGREDIENTS

  • ¼ cup olive oil
  • ¼ cup soft silken tofu (non-GMO)
  • ½ teaspoon finely grated lemon zest
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons Dijon mustard
  • 2 teaspoons drained capers
  • Kosher salt, freshly ground pepper
  • Lettuce Gem lettuce or romaine hearts,
  • Add in what you love! croutons, tomatoes or grated toasted almonds

 

Purée oil, tofu, lemon zest and juice, mustard, capers, and nutritional yeast in a blender until smooth. Season with salt and pepper.

 

Just before serving, toss dressing with lettuce and add ins.

Raw Carrot Cake Balls

Quick, easy and delicious. These No-Bake Carrot Cake Balls pack a nutritional punch but satisfy the sweet tooth. Enjoy as a snack or as dessert. Make them nut free and freeze for a quick lunch box treat your kids will love.

1/2 cup unsweetened shredded coconut

1/4 cup unsweet coconut for rolling

6 -7 dates (Medjool are the tastiest!)

3/4 cups walnuts (Substitute sesame or pumpkin seeds to make it nut free)

1/2 cup grated carrots

1/4 cup hemp seeds

1/4 honey (maple syrup can work too)

1 tsp vanilla

1 tsp cinnamon

1/2 tsp nutmeg

1/4 tsp cloves

Reserve the 1/4 coconut in a shallow pan for rolling finished balls. Place the remainder of the ingredients in a food processor and process until fully combined. The mixture should be firm enough to form 1 inch balls. Roll balls in reserved coconut and reiterate for a few hours. Store in airtight containers in the fridge up to 7 days. Can also be frozen for up to 60 days.

3 Great Vegan Recipes containing Nutritional Yeast

Adding Nutritional Yeast to your diet is easier than you might think. It can simply be sprinkled to the foods you already enjoy, but if you’re looking for some new ways – try these great vegan recipes. Packed with protein, B vitamins and more. Adding Nutritional Yeast increases the protein and B vitamins in your food. It’s a great addition for kids with a taste they like – cheese!

Vegan Pasta Alfredo

INGREDIENTS
  • 1 clove of garlic
  • 1 teaspoon extra virgin olive oil
  • 1 cup cauliflower
  • 3/4 cup almond milk
  • Salt and freshly ground pepper, to taste
  • 1 tablespoon nutritional yeast
  • 1/2 tablespoon lemon juice
  • 4.2 ounces uncooked spaghetti (120 grams) (regular or gluten free)
INSTRUCTIONS
  • Cook the minced garlic with olive oil until golden brown, about 3-4 minutes.
  • Add the almond milk and bring it to boil. Add the salt, pepper, chopped cauliflower and cook until it’s soft about 7 minutes.
  • Transfer to a blender (or use an immersion blender) and add the nutritional yeast and lemon juice. Blend until smooth.
  • Cook the pasta al dente according to package directions.
  • Drain the pasta and pour it into the pan with the sauce. Stir and serve.

Mashed Cauliflower with Roasted Garlic & Chives

INGREDIENTS
  • 1 large cauliflower, chopped into florets
  • 2 big cloves of roasted garlic (or 1 clove raw garlic)
  • 2 tbsp nutritional yeast
  • 2 tbsp vegan margarine
  • 1 tbsp fresh chives, chopped
  • salt & pepper
INSTRUCTIONS
  • Chop the head of cauliflower into small florets.
  • Place cauliflower in a large pot and fill with just enough water to cover the florets.
  • Bring the water to boil and then reduce the heat to medium-low. Steam until tender, about 6 minutes.
  • Drain the cauliflower well.
  • Place the cauliflower in a large bowl, and puree with a potato masher or immersion (stick) blender.
  • Mix in remaining ingredients, seasoning with salt and pepper, to taste.

Crispy Hash Browns

INGREDIENTS
  • 4 yellow potatoes (the small type)
  • 2 tablespoons nutritional yeast
  • 1 tablespoon extra light olive oil
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2-3/4 teaspoon Himalayan/sea salt
  • 1/4 teaspoon dried basil
  • Generous sprinkles of Italian herbs
  • Spray Oil
INSTRUCTIONS
  • Fill enough water in a small saucepan to cover the potatoes and bring it to a boil – which may take up to 10 minutes.
  • Once the water is bubbling, turn the heat to medium (4) and simmer for about 50 minutes or so until the potatoes are very soft.
  • Drain all the water and rinse the potatoes in cold water to cool it down a bit, then put them in a bowl and remove any excess water. Mash the potato with a fork, masher or something else. You can leave little bits and pieces unmashed for better texture. Also, leave the peel in there.
  • Once the potato has been mashed pretty well, add the nutritional yeast, olive oil, garlic powder, onion powder, salt and Italian herbs. Give it a good mix until everything is even.
  • Preheat oven to 425°F (218°C).
  • Grease an oven tray with non-stick cooking spray.
  • Use your hands to form the dough into oval, hash brown sizes. The thickness should be about the same thickness as your pinky. Place them on the oven tray without overlapping.
  • Add a generous spray of cooking oil on top of the hash brown pieces and bake in the oven for about 20 minutes, flip them over (very important, or you’ll end up with one burnt side), then bake for another 16 minutes until the top has browned.

Nutritional Yeast – A Vegan Pantry Staple

Nutritional Yeast is a deactivated yeast.  It cannot be used to leaven bread or brew beer. Instead it can be used to add a nutritionally packed creamy flavour to your food. It is also referred to by many as “nooch”.

Nutritional Yeast is a strain of yeast known as Saccharomyces Cerevisiae. Like all yeasts it is a member of the fungi family. It is typically grown on a sub straight of molasses or cane sugar. The yeast is harvested from the growing medium, washed and dried with heat, which “kills” or deactivates the yeast (stops the growing process).

Nutritional yeast has the benefit of being a complete protein, containing all nine essential amino acids that the body can not produce. This makes it a huge hit with vegans who are always on the hunt for good plant based protein sources.  In addition to protein, nutritional yeast also contains a full complex of B vitamins, including thiamine, folate, B6 and niacin all which help with energy production. It also has the benefit of being low in sodium and fat and its gluten free.

Nutritional Yeast is used as a condiment similar to parmesan cheese by many vegans and non vegans alike. It creates a uniquely cheesy texture and taste. You can add nutritional yeast raw to smoothies or salads, or sprinkle it over popcorn, stir into soup or toss into pasta.

When shopping for Nutritional Yeast at The Granary, look in the fridge! The fridge keeps it staying fresh and flaky for an extended shelf life.

 

Back to School Granola Cups

These yummy balls of goodness have been adapted from an Alive magazine recipe to meet nut free school requirements.  I usually make them in mini muffin cups – but big ones work too.  They can also be adapted to be gluten free and are incredibly easy to modify to the ingredients you have on hand!  Make lots – they freeze great.

1 1/2 cups (350 mL) rolled oats (not instant)
1/2 cup (125 mL)  flour  ( I use spelt but regular or a GF blend would work too.)
1/4 cup (60 mL) wheat germ or ground flax
3/4 cup (125 mL) seeds (sunflower, hemp, pumpkin, sesame, poppy or any combination up to 1 tbsp chia can also be used)
1 cup (125 mL) dried fruit pieces –  (raisins, cranberries, apples, cherries, coconut, apricots or any combination)
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) ground ginger
1/2 tsp (2 mL) salt
1 large free-range egg
2/3 cup (160 mL) honey or maple syrup
1/4 cup (60 mL) melted coconut oil or other oil of ch
1 tsp (5 mL) natural vanilla extract

Preheat oven to 350 F (180 C).

In large bowl stir together all dry ingredients.
In separate bowl lightly beat egg and stir in honey, oil, and vanilla extract. Add wet ingredients to dry and mix until everything is moist.
Divide mixture among 12 medium-sized greased or paper-lined muffin cups and pack down tightly with the back of a spoon so they stay together after baking. Bake 20 minutes or until edges begin to brown. Let cool several minutes before unmoulding.
Serves 12.
– See the original recipe with nuts

Granola Cups

Granola Cups

Foodie Friday: Southwestern Salad in a Jar

Foodie Friday

If you find yourself running out the door in the morning without grabbing anything for lunch, today’s recipe is perfect for you. Not only is it healthy and filling, but you can prep multiple portions at once and it can be customized to your liking. Here’s one of many possible salad in a jar recipes for you to try! We like using BNTO lunch box adapters to separate our salad and dressing. This means our salad won’t get soggy!

Southwestern Salad in a Jar

This recipe was adapted from this MJ AND HUNGRYMAN recipe.

Ingredients

A jar with the BNTO lunchbox adapter is perfect for this salad in a jar Photo courtesy of www.cuppow.com

A jar with the BNTO lunchbox adapter is perfect for this salad in a jar. More colours are available at The Granary!
Photo courtesy of www.cuppow.com

Salad

  • 1/2 cup canned black beans, rinsed and drained
  • 4 or 5 cherry tomatoes, sliced in half
  • 1/2 diced bell pepper (colour of your choice)
  • 1/2 avocado, diced
  • 1/2 cup of corn, fresh or canned
  • grated cheese of your choice (optional)
  • crushed tortilla chips (optional)
  • grilled chicken or protein of your choice (optional)
  • 2 cups mixed greens

Chipotle Lime Salad Dressing 

  • juice of 1 lime
  • 4 tablespoons of olive oil
  • 1 clove minced garlic
  • a dash of chipotle hot sauce (to taste, we like it spicy so we added a couple dashes)
  • roughly chopped fresh cilantro
  • salt and pepper to taste (optional)

Instructions

Begin by layering your ingredients into your jar. First, add the beans, followed by your tomatoes, peppers, avocado and corn. Top that off with cheese, tortilla chips and chicken if you’re adding it. Finally fill the remaining space (leaving room for your BNTO lunchbox adapter) with mixed greens. Set this aside and whisk together your salad dressing ingredients. Pour that into your BNTO lunchbox adapter and seal with the lid. Store in your fridge and grab and go whenever you need to!

Foodie Fridays: Banana Ice Cream

Foodie Friday

If you’re going dairy free or are just looking for a healthier, tasty cold treat, try this recipe for Banana Ice Cream. All you need is frozen banana, a food processor and toppings of your choice. We went for a classic chocolate, peanut butter flavour and it was very tasty.

Chocolate Peanut Butter Banana Ice Cream

Chocolate Peanut Butter Banana Ice Cream

 

Blending the inredients together may take some time, add more milk if necessary

Blending the inredients together may take some time, add more milk if necessary

 

Ingredients

  • Banana (sliced and frozen)
  • 1 tablespoon of Vanilla Almond Milk
  • 1 tablespoon of PB2 (Powdered Peanut Butter)
  • 1 tablespoon of Cocao Powder
  • Dark Belgium Chocolate Shavings for Garnish

Instructions

Grab your food processor and throw in your frozen banana slices and your vanilla almond milk, and process until smooth. You may want to add a little more milk so that your mixture reaches the perfect, creamy consistency. Once it’s well blended, add your toppings, we chose peanut butter and chocolate. When that’s mixed, serve with some dark chocolate shavings on top.

 

 

 

 

 

 

 

 

 

 

Foodie Fridays: White Bean Dip


Foodie Friday

It is a rare occasion when there is no hummus in the house, so I was shocked to find it missing from its usual spot in the fridge. Hummus is easy to make, assuming you have the right ingredients, so I headed to the pantry only to discover that there were no chickpeas. This lead me to substituting white kidney beans in place of chickpeas, which produced this White Bean Dip. It’s lighter than hummus, but tastes just as good on crackers or veggies. So if you’re eating a lot of hummus and want to switch things up, I would definately recommend giving this recipe a try.

White Bean Dip

White Bean Dip

Ingredients

  • About 3 cups of white kidney beans
  • 1/4 cup of tahini (feel free to add more if you’re a fan of the taste!)
  • 1/4 cup of vegetable broth or water
  • 2 cloves of garlic minced
  • 1 tablespoon fresh rosemary
  • 2 tablespoons of olive oil
  • salt and pepper to taste

Instructions

Whip out your food processor and fill it with as much as you can, I halved all my ingredients so they could fit and did it in two batches. Mix until creamy and transfer to a container. Chill for 30 minutes for the flavours to really come out. Chop up some veggies or grab some crackers and dig in!

5 Reasons to Eat More Kidney Beans

White Kidney Beans, which are named due to their resemblance to the kidney, have a high mineral, vitamin, protein and fiber content, making it a superfood. Here are 5 benefits of Kidney Beans, which may convinve you to start eating more of them.

cc licensed flickr photo by dominik18s

cc licensed flickr photo by dominik18s

5 Health Benefits of White Kidney Beans

  1. Cancer-Fighting Properties – Like other legumes, kidney beans are rich in antioxidants, which are known to have cancer fighting abilities. Free radicals are produced when cells metabolize and when they bind to your other cells they may cause aging, cancer and other chronic diseases. Antioxidants counter the effects of free radicals and their harmful effects.
  2. High in Fiber – Like other legumes, kidney beans contain 2 types of fiber, soluble and insoluble, both of which are important in maintaining a healthy digestive system. In addition fiber is important in weight management, as it will keep you fuller for a longer period of time.
  3. Heart Healthy – White Kidney Beans are rich in B9, also know as folate or folic acid. Homocysteine is an amino acid found in the bloodstream. In elevated amounts it can increase your risk of heart attack and stroke. Luckily folate reduces the leveles of this amino acid.
  4. Improved Cognitive Function – White Kidney Beans are also very rich in another B Vitamin, B1, also known as thiamine. This B Vitamins is essential in the formation and operation of healthy brain cells. It is also useful in maintaining memory function.
  5. Detoxifying – Sulfites are commonly found in prepared food and can cause headache, increased heartbeat or even disorientation. White Kidney Beans contain a trace mineral, molybdenum, which has the ability to detoxify sulfites, preventing the possible negative side effects.
Source

Woods, P. (n.d.). What Are the Benefits of White Kidney Beans? Retrieved May 6, 2015.

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