Way back in this post, I asked you all if you’d be interested in tips on speeding up the process of cooking whole foods from scratch. Today, I’ll begin to answer that question. I realized there is so much to say on this topic that I’d need to split it up into two smaller posts. So today’s post covers the first four tips; come back next week for the rest of them!
If you cook 98% of your food from scratch as I do, it’s really just a basic survival strategy to find ways to speed up the process and make it easier. Below are some of the things that I’ve found helpful over the years. I’ve come to most of these ideas on my own over time, but have also found some useful information on blogs and sites I’ve read along the way. So thank you to all the lovely bloggers and writers whose words contributed to this post!
Note: A truly “from-scratch” meal would be made entirely on my own, without ANY help from food manufacturers. If most of the ingredients were fresh and/or cooked entirely by me, I consider that from-scratch. If I use a canned or packaged product that is basically a single ingredient and one I could also make at home (most common in this category would be canned diced tomatoes or natural nut butters, for instance, but I also do use packaged alternative milks), then I also consider that “from scratch.” Of course, you have to draw your own line where it feels comfortable to you.
Special Note! There’s a giveaway on now of Growing Naturals Protein Powder–the very powder I use in this recipe! Once you’ve seen the recipe, head over here to enter the giveaway!
What’s the most dreaded question ever asked of a vegan? Go ahead and guess. Here are some to get you started:
“Wanna come back to my place and split a tofu pizza?”
Okay, so I was being a bit crafty here, since none of those is the question I’m thinking about. (But the answers to those ones are, respectively: I really do. Only in my mind. But I would dearly love to serve up some treats from my new cookbook on her show. VEE-gun, though some of us oldies still use the antiquated VAY-gun. Well. . . . okay. [That last one was an actual question posed to me many years ago on a date with Rocker Guy. The pizza was great, but too bad the relationship sucked.].
The single question, then, that is most dreaded by VEE-guns far and wide is this:
Can you all believe it’s SNOWING here in Toronto today? Anyone who knows me (or even anyone who’s met me for more than 30 seconds, at any point between October and April) knows how much I hate winter. As soon as the tiniest hint of spring arrives, I’m ready to throw out the old and usher in the new: I pack up the boots and scarves; I fold up the heavy blankets; I even enjoy a bit of spring cleaning.
We’re far off from true spring right now, but that didn’t stand in the way of some recent spring cleaning. The other day, I spied a can of black beans that had been waiting patiently for someone to use them—and these vegan Black Bean Burgers sprang to mind. I was absolutely delighted with the final results. Not too spicy, firm and crispy on the outside, with a great mix of black beans and veggies. And no oil added!
I know you’ll love these, too. To check out the recipe, head over to the Attune Foods blog. And don’t forget to leave a comment and let me know what you think!
In the meantime, I hope the weather is better where you are.
[This post is part of an ongoing series of interviews with cookbook authors, bloggers, women entrepreneurs and home chefs whose work I enjoy and admire. If you've got someone in mind you'd like me to approach for an interview, please shoot me an email at dietdessertdogsATgmailDOTcom, or leave a comment here and let me know! And now, enjoy today's installment!]
Today I’m thrilled to share with you an interview with vegan cookbook author Nava Atlas, who runs the site VegKitchen.com, where you’ll find “Easy Vegan and Vegetarian Recipes, Tips, and Products for a Healthy, Plant-Based Lifestyle.” The popular site is a fantastic resource for all things vegan and vegetarian, from recipes to nutrition to raising veg kids and more.
Here’s your chance to learn a little more about Nava, as I had the opportunity to chat via email with her and ask a few questions about her new book and career recently. And be sure to enter the giveaway to win a copy!
What was the inspiration for Wild About Greens? How did the book come about?
The inspiration was my own hubby, who grew enough chard during the summer of 2010 to feed a small nation. Every time he came in with another big bunch, I freaked out. What to do with so much chard? I started searching for some ideas, and discovered that there hadn’t been a comprehensive book on greens since 1996. Added to my own culinary dilemma, I was aware of the growing craze for kale, and the idea for a book was born. Of course, now there are several books on kale alone.
Researching the book to make it comprehensive was a bit daunting, but testing the recipes was fun, and helped me to get to know several types of greens that I hadn’t had much experience with, including mustard greens and escarole. The variety of greens I grew to like more than I expected was collard greens; but I couldn’t warm up to dandelion greens at all. Greens are the best of addictions; I still use one or another or even several, pretty much every day.
You’re well known in the vegan community as a talented and prolific cookbook author. But many of your fans also know about your other talents as visual artist and writer. How would you say that these other interests have an impact on your work as a recipe creator or cookbook author?
For a long time I kept the two paths pretty separate, but I find that my skills as a food writer, designer, and visual artist are merging, and they intersect in a number of ways. I used my experience in writing recipes to create Secret Recipes for the Modern Wife , a faux-1950s cookbook in which the “recipes” and altered ads comment on contemporary relationships and issues still faced by women. I’ve also started a series of artworks under the umbrella title of “Meat Science,” all of which comment on the ethical dilemmas and environmental disasters caused by animal agriculture — which ties in neatly with my vegan ethics. In my artwork, I like to use humor and irony to explore difficult subject matter.
I’m also a completely bookish person and literature geek. Hence my book, The Literary Ladies’ Guide to the Writing Life. No real crossover there; it’s an area of interest (reading and writing) that’s fairly discrete. If your readers are interested in my creative pursuits outside the kitchen, my art site is here and Literary Ladiesis here .
[Collard-Wrapped Yellow Rice & Black Bean Enchiladas from Wild About Greens. Recipe coming up tomorrow!]
Which three recipes from the book would you recommend for people just getting started with dark leafy greens?
At the demos I’ve done to promote Wild About Greens, people just go crazy over the raw massaged kale salads. A couple of really simple ones are Kale Salad with Dried Fruits and Nuts and Kale Salad with Asian Flavors. Stir-Fried Collard Greens are a revelation, especially after the longstanding myth that they need to be boiled to death in order to be eaten. And like kale salad, they can be varied in any number of ways. I like to stir-fry them with napa cabbage or romaine lettuce for a great side dish.
For anyone just starting with greens, it’s always a good idea to start with the familiar; baby spinach is so widely available, versatile, and easy to use, raw or very lightly cooked. One simple recipe I like is Polenta or Grits with Spinach and Caramelized Onions.
What’s your most recent new food discovery?
It’s not exactly new, but within the last year or so, hemp seeds have become a staple in my kitchen. They’re a great source of omegas, good-quality protein, etc. and you can use them in or on pretty much anything.
What’s your next culinary project?
Harper One in San Francisco approached me with an idea for which they thought I’d be the right author: It’s titled Plant Power: How to Practically and Joyfully Transform Your Kitchen, Plate, and Life. It will be both a guidebook and a cookbook for people who want to adopt a plant-based lifestyle, starting with their own kitchen. The recipes will be vegan, of course, but we’re aiming for those who want to rethink their eating habits in a more plant-strong direction, even if they don’t go fully vegan. There will be a lot of tips and ideas for menu planning, shopping, kitchen organization, etc., in addition to the recipes. And it will be very visual and colorful, with photos by Hannah Kaminisky. This combination how-to guide and cookbook is due out mid-2014.
Thanks so much, Nava! It sounds like you’ve got more exciting projects on the way. I have no doubt that Plant Power will be another incredible book–one that I look forward to reading.
Stay tuned for a great recipe for Collard-Wrapped Yellow Rice and Black Bean Enchiladass (pictured above) from Wild About Greens on the blogtomorrow. I’ll also be giving away a copy, so be sure to COME BACK AND ENTER THE GIVEAWAY to win it!
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[Sometimes, you just want a dish that's quick and easy--no fuss. I've decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly or else is so simple to make that no recipe is required. Here's today's "Flash in the Pan." (For other FitP recipes, see "Categories" at right).]
Some people love surprises. Me, I’m not a big fan of the unexpected. Well, let me rephrase that: I’m not a big fan of the unexpected when I’m the one being surprised. If someone else, on the other hand, is treated to an unforeseen birthday party, or engagement ring, or earwig, well, then, I just lurve surprises!
Case in point: some of you will recall my snowbound trail-walk with the Girls a couple of weeks ago, which I reported on Facebook. It was the afternoon following (yet another) snowstorm**, and I’d spent the requisite 27 minutes bundling myself in layers as protection from the cold: two pairs of socks; long underwear topped with thick corduroy pants; cotton undershirt under cotton turtleneck, under fleece-lined sweater. On top of that, I added a pair of thick rubber galoshes, a padded ski jacket, a pair of thin gloves underneath a pair of thick gloves, a fleece hat topped with earmuffs for good measure, and my hood. Oh, and let’s not forget my sunglasses, huge contraptions that I wear over my regular glasses (really).
Looking like some bizarre Alaskan zombie, I somehow managed to ease myself out of the car and waddle my way along the trail, which was still blanketed in pristine snow that had clearly not been trod by anyone else that day.
The Girls always love these walks, so I’m happy to provide them. Besides, it’s kind of fun to watch Chaser scampering and leaping, bunny-like, through the snow whenever she’s off-leash. On that day, however, she was doing something different: not just leaping and prancing, but diving face-first into the snow, burying her entire head in it, over and over, at 2-foot (3/4-meter) intervals. Then she’d surface, nose covered in powder, sniffing the air as if a steak were sizzling nearby. What was up with that? I couldn’t help but laugh as I recalled a documentary the HH had been watching a few nights earlier about foxes, who thrust their snouts into the snow in order to seize their prey. How funny, I thought. Tee hee hee. . .
And then, it happened. Chaser dove head-first into the snow and came up with. . . a mouse! A LIVE MOUSE.
IN. HER. MOUTH!!
What followed could have come straight out of a National Lampoon vacation movie. I started shrieking like a banshee: “Drop it! Drop it! DROP ITTTTTT!!!!” as I sprinted (well, more like shuffled, zombie-like) through the snow toward her, arms flailing like a flag in a hurricane. And, to her credit, she did drop it.
The mouse stumbled across the path (by this time a bit wobbly), aiming to scoot back into its burrow. By now Elsie had figured out something was afoot, and came charging; she too, grabbed the tiny rodent in her muzzle and held it aloft for me to admire, the mouse’s feet and tail flapping uncontrollably. And again, my horrified shrieking, “DROP IT!!!” as I leapt to grab The Girls’ collars and prevent any further nose-poking of the mouse across the snow. By now my voice was pretty hoarse and my face was pretty darned red.
But as I threw myself forward, I lost my footing and crashed down–thwack!–rather ungracefully onto the snow (luckily, the depth of the snow, combined with my natural padding “back there,” saved me from injury). Before I could regain my composure, the mouse went berserk, zig-zagging across my legs. All I can say is that I’m glad there was no one else around to see what ensued as I struggled to get up, legs jerking like loose wires in an electrical storm, still shrieking (shrieking even more!), still clinging for dear life to the Girls’ collars so they couldn’t dive in for Round Two.
Finally, with all three of us panting and our hearts racing, I steadied myself, once again upright and watched as the mouse ambled back to safety under the blanket of snow. Frankly, I am still not sure which one of us was more traumatized by the experience.
So as you can see, I don’t react too well to unexpected, er, “visitors.” Needless to say, we won’t be back to that particular trail as long as the snow remains on the ground.
Now, when I receive an unexpected surprise from food, well, that’s a whole ‘nother story. This spread (or dip) came about, for instance, as a serendiptious discovery because we had run out of fresh produce. What with all the book edits, I’ve had not time for grocery shopping. (I know, boo hoo for me. Okay, cue violins). The only green ingredients left in the fridge were a few limp stems of fresh cilantro, half a cucumber from our CSA, half a lime and that neglected chunk of the HH’s brie cheese, cowering way at the back. I decided I’d create something based on all the nonperishable ingredients in the cupboard that I’ve been hoarding saving for a day just such as that one. I rooted around to find a can of black beans and some almond butter. I could work with that!
A quick whir in the food processor and my slightly unconventional black bean dip was made. We ate it with leftover corn chips from our previous nacho night along with the remnants of the cucumber. The following day (after a trip to the grocery store), I smeared it on a raw collard leaf, added grated carrot and sprouts, and had a fabulous raw collard wrap. If you’re looking for a high-protein snack or light meal, this is a great recipe.
And–don’t let it surprise you–you may just discover that you love it.
** I’ve officially dubbed this season “The Winter that Refused To Leave.” I mean, really, Mother Nature? This isn’t funny any more.
DDD READERS: It May Be Time To Update Your Subscription!
I know that many of you, like me, read your favorite blogs via Google Reader. Well, if that’s how you keep up with DDD, be warned that Reader is closing down as of July 1, 2013! (I know–boo hoo).
I am always so grateful for your visits and your comments on the blog and I don’t want you to lose touch! To ensure that you continue to receive notices whenever I add a new blog post–or to get updates on the new cookbook or other happenings here at DDD–you can easily subscribe via email. That way, you won’t miss a thing! Just click here to receive every new DDD post right in your Inbox.
Thanks so much for reading. (And if any of you know of other good readers to use instead, please share in the comments!).
Oil-free Black Bean Spread or Dip
This is a super-quick twist on classic black bean dip, with more protein than the original. If you like a spicy dip, add about 1/2 tsp (2.5 ml) minced jalapeno.
1 can (15 ounces or 400 ml) black beans, well rinsed and drained
juice of 1/2 lime
2 cloves garlic, chopped
1/4 cup (60 ml) natural smooth almond butter
1/2 tsp (2.5 ml) cumin
1/4 cup (60 ml) cilantro leaves
1/4 tsp (1 ml) fine sea salt
2 Tbsp (30 ml) water, or more, to taste
Place all ingredients in the bowl of a food processor and process until smooth. Add more water until desired consistency is reached (you’ll need more for a dip vs. a spread). Makes about 1-1/2 cups/360 ml. Store, covered, in the refrigerator up to 5 days.
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Last Year at this Time: (gluten free; ACD All Stages Stage 2 3 and beyond Maintenance)
What if you could snack on raw cookie dough that was full of protein, lower on the glycemic index, gluten free. . . AND designed specifically as a snack rather than a baked good (though I bet this would bake up just fine–)? There’s also a filling, delicious breakfast tart and perfectly portable nutrient-dense muffins for your lunchbag or backpack.
That’s right: sweet treats. . . from chickpeas. Yes, seriously!
With frantic book edits going on now, I haven’t created much in my kitchen in the past couple of weeks, but I had to share these sweet treats I created last month for VegNews, each made with chickpeas or chickpea flour.
** to make the cookie dough ACD-friendly, omit the raisins and replace with unsweetened carob chips or cacao nibs.
Oh, and I couldn’t end this post without mentioning that my Girls have got their moment of fame (well, on a site other than this one, that is!). Check out Elsie and Chaser as the “cover dogs” on Our Hen House’s “This Animal on This Day” feature today!! (“That’s great, Mum. . . but frankly, we’d rather eat some of that cookie dough!”).
Never miss a recipe–or a comment from The Girls! Click here to subscribe to Diet, Dessert and Dogs via email. (“We love subscribers, Mum. . . almost as much as we love treats!”)
[No, you're not in a time warp or losing your mind. . . this is, indeed, a repeat of an earlier post from January of this year, that was lost when my blog was hacked. Luckily for me, two intrepid readers, Jayme and Cristina, printed it out and were able to send it to me (thank you so much to both of you!). So here it is, re-transcribed in full, for your reading pleasure. Sadly, they weren't able to save all your wonderful comments from the original. So please do comment again--or if you missed it the first time!]
While I’m not big on “year in review” posts on the blog and I don’t believe in new year’s resolutions (though I do set goals every year), I thought it was time for another anti-candida diet update for those of you who’ve been following along this journey with me since March, 2009–and for those of you who are newer to the blog, here’s why I eat the way I do. (Oh, and if you’re here just for the recipe, feel free to skip on down to the bottom of the post and enjoy some anti-candida friendly Nachos Supreme).
FIRST, AN ANTI-CANDIDA UPDATE:
I haven’t shared much about the ACD lately. For many of us, just embarking on the diet is a Herculean task, the first three or so months so challenging that you want to vent and share and question and gain some sort of catharsis just by putting all your frustrations, fears and fury out there. For me, the beginning of the diet was like hearing from an old nemesis who’d moved away for a while and then suddenly thunders back into town, harassing you with phone calls every day and asking for all kinds of favors. You dread hearing from that “friend” again. No wonder I’ve avoided the topic.
Still, now that I’m heading into four years on the diet, I feel as if I’ve established a certain level of stability and imagine that this is the way I will live for the rest of my life. This kind of balance is, in most ways, reassuring and allows me to go about my daily business without having to pay attention to every morsel that passes my lips, and without having to worry too much that I’ll have a reaction to something I eat (though that still does happen, too–see below).
I’ve developed a strategy to deal with outbreaks and, for the most part, can anticipate them. But there are still ongoing challenges for me, in any case, that continue to this day. For those of you who’ve just started and feel as if there’s no end in sight, for those of you who may also be maintaining, or for those of you who are just curious, here’s an update, and what I’ve learned after almost 13 total years of experience with this diet.
[Faux Chocolate for when you can't have the real thing. . . or even when you can.]
1. Hold Steady on NO sugar, fungus, vinegar (except ACV), active yeast.
Over time, it gets easier to allow some formerly taboo ingredients back into your diet. I will never (NEVER) eat refined sugar again; however, my repertoire of natural sweeteners has grown from stevia and yacon syrup in Stage 1 to stevia, yacon, coconut sugar, coconut nectar, lucuma, and the (very occasional) agave. I still don’t consume maple syrup (sob) or any kind of cane sugar (take note, those of you on “sugar-free” diets: evaporated cane juice is just a fancy name for “sugar.”)
Also still prohibited from my culinary repertoire are mushrooms of all kinds (though I did take a tincture for sinus issues that contained some mushroom extracts, with no ill effects); any alcohol (double sob, especially at this time of year–Oh, Segura, how I missed thee on New Year’s Eve! Dear Glenlivet, how I wish you could warm my heart this winter; and take note, G&Ts, summers will never be the same without you), or regular vinegar (I do use apple cider vinegar, often referred to as ACV, since it’s known to have anti-fungal properties, among other myriad health benefits.)
I did re-introduce some previously banned foods once I entered Stage 3 and maintenance, a couple of years ago. These include whole-grain gluten-free flours (though I’ve come to realize that too much flour or too many flour-based foods don’t work for me), plus some lower glycemic fruits that I missed terribly and eat only on occasion (to wit, pomegranate, or goji berries in place of raisins and prunes in place of dates, plus a few others).
2. Address Slip-Ups as Quickly as Possible.
Just because I don’t eat sugar doesn’t mean I’ve beaten my sugar addiction. When I make desserts and consume them too often (which for me means once a day), I find that I crave them, begin to eat more, and eventually succumb to a “binge” (my definition of a binge these days is 3 or 4 cookies, say, nothing like the entire tubs of Betty Crocker Cream Cheese Frosting I used to eat, straight from the can, with a butter knife).
I still subscribe to Stacy Halprin’s philosophy, mentioned earlier on this blog: if you do slip up, do not berate yourself. Simply move to the next meal, or next snack, and start over as if it never happened. Repeat until the behavior sticks. Apparently it takes 6-8 tries for a smokers to permanently quit smoking; when I learned to drive (at the ripe old age of 33!), it took me more than a year–driving every day–before that habit became natural to me and I no longer had to think actively about it. I don’t see why overriding poor eating habits and conquering sweets cravings should be any different. In other words, I’m willing to keep trying 50 times, or 500 times, to prevail with healthy eating that sticks permanently. Nine-five percent of the time, I’m successful.
Right now, my weight is “up” again. I tend to fluctuate up to 20 pounds in one direction or another (kids, do not try this at home). If I am consistent in my healthy eating and exercise, it eventually balances out again (though my naturopath is now suspecting adrenal fatigue–for which I’m currently being treated–and hidden, uncovered allergies in this case, for which I’ll follow an elimination diet eventually).
For me personally, certain carbs (mostly grains) seem to be the culprit. However, my diet also relies on fat-laden foods like nuts and seeds for much of my protein (and sweet cravings), so I am sure that my weight is connected to how much of those I consume as well; not to mention that I’m not heading into the stage of “mature woman” (though not getting those senior discounts just yet–darn!), which can cause weight gain. And, as many of you have helpfully pointed out in the comments, addressing long-standing emotional issues is essential to permanently banish excess weight. Despite many years of therapy (and continued visits), those emotional issues still hang on. But I’m working on it! If I go up a few pounds (or ten), I try not to freak out too much, which only causes stress (and then stress eating. . . a vicious cycle).
4. Pick Your Battles, in Food as in Life.
Even though I know that some foods might trigger cravings, I am not willing to forfeit all aspects of a “normal” life at this point being on the diet. My hubby and I still eat in restaurants on occasion (and that “occasion” has decreased dramatically from 3-4 times a week in our first year together, down to maybe once a month at present).
Similarly, when we’re on vacation, I do my best to ensure that the meals are ACD-compliant, but if I have some vinegar in a salad dressing, or even (gasp!) dates in a raw dessert, I do not worry about it. I find those aren’t he events that trigger overeating in any case; when I’m on holiday, I don’t have access to my own kitchen, so I won’t go bake up a brownie and scarf down three pieces of it one afternoon. For me, the triggers are much more here at home.
[Still a favorite snack and an absolute must for me when I want a "safe" sweet.]
5. When Necessary, Return to Square One.
Unlike weight-loss diets, the ACD is kind of a diet for life, and you don’t get to reincorporate most of the foods you gave up once you’ve attained your “goal.” It does afford the opportunity, on maintenance, to enjoy so many of the delicious, even decadent, desserts that I love so much; but with the ACD, I find that (for me, at least), it’s a good idea to return occasionally to the first stage of the diet, sort of like a detox or the way you can “revert to default settings” on your computer. I revisit Stage One when I feel I’ve veered too far from the strictures of anti-candida living (say, like when I’ve been baking 4 or 5 times a day over several months when testing for a new cookbook). At those times, I try to par down the diet and consume only the foods that helped to reverse the symptoms in the first place: clean veggies; fresh fruits, sparingly; nuts and seeds; less starchy legumes and beans; some grains.
When I’m attempting to reset my metabolism this way, I forfeit any baked goods and most flours as well, going grain-free as much as possible (I don’t worry about the occasional bowl of steel-cut oats or rice with Indian food, for instance, but I don’t’ mix up muffins or cakes or pancakes for breakfast during those times). After a couple of weeks on this regimen, I usually feel recharged and revitalized, ready to resume my regular ACD activities.
My goal this winter is to incorporate more fresh juices and raw foods into my winter diet. I love fresh juice–even 100% vegetable varieties–and raw foods have always been a favorite. The challenge, I think, will be to steer clear of sweeter desserts, even as I bake them up daily for the next month to complete a manuscript. [Edit, February 2013: manuscript completed--baking done for a while!]
So how will that affect what I post here on the blog? Expect to see more savory dishes and more grain-free fare (including desserts). I was delighted with your response to my detox juice post a while back and hope to post more juice recipes as well. And, of course, I want to hear from you and what you’d like to see more of: Stage One foods? Later foods? Stevia-based desserts? More main dishes? Let me know and I’ll go for it–I am always up for a recipe challenge!
If you’re on an anti-candida diet, or, like me, have been on it for a while, I’d love to hear how this compares to your experience. What are the greatest challenges for you on the diet? What has helped you to stay the course? Please share your experiences, tips and tricks, or anything else candida-related that you’d like in the comments! (Even if you’re not following an anti-candida diet, feel free to share your experiences around consuming sugar and how it has affected you as well).
And now–today’s recipe (congratulations if you’ve made it this far!). This is a dish The HH and I have whenever I’m stumped for what to make for dinner, or if we simply feel like eating something that tastes a little bit “naughty.” These are nachos fully loaded with all the toppers that we love and that make for totally indulgent “junk food.” This dish hits all the key spots for gustatory variety and satisfaction: crunchy (corn chips), salty (ditto), smooth and creamy (cheese sauce), briney (olives), hot and fiery (jalapenos), saucy (salsa), meaty (meat crumbles). Feel free to substitute your own favorite cheese sauce or even grated Daiya if it means speeding up the prep time.
Nacho Supreme
This is the anti-candida diet equivalent of fast food. If you can tolerate corn, this makes a spectacular quick dinner–or plate to share with friends on a casual Saturday evening.
About 2 cups (480 ml) organic corn chips (I use Garden of Eatin‘)
1 cup (240 ml) rinsed and drained cooked black beans (canned are fine; rinse well).
1 recipe Cheesy Sauce (below) or about 1 cup shredded Daiya
About 1 cup (240 ml) organic, sugar-free salsa (or use homemade)–we use medium-hot
Toppings of choice: sliced olives, sliced onion, sliced jalapenos, chopped sweet bell peppers
Preheat oven to 400F (200 C). Line a pie plate or pan with corn chips. Prepare the cheesy sauce and set aside.
Top the chips with a layer of beans, a layer of meaty crumbles, and a layer of cheese sauce. Sprinkle with toppings of choice and bake for 25-35 minutes, until sauce is bubbly and everything is heated through. Dig in and enjoy. Makes 4 dinner servings or 8 snack servings.
Blend all ingredients in a blender until smooth. Transfer to a small pot and cook over medium heat, stirring constantly, until the sauce begins to bubble and thicken; stir for another 30 seconds. Remove from heat and use on nachos. May also be used on pasta or as a dip for raw veggies.
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*Or, My Dad Actually Cooked this Vegetable Soup for an Army
Well, howdy! I hope all of you in the US had an enjoyable President’s Day on Monday, while we here in Ontario enjoyed a statutory holiday with Family Day (translation: “Sit-on-your-butt-and-relax-inside-while-the-frigid-snow-and-wind-whip-around-the-house-outside-creating-snowdrifts-taller-than-the-HH-Day). Before I get to today’s stupendous soup recipe, I thought it might be fun to share a bit of the food that the HH and I have been enjoying over the past couple of weekends.
You see, I handed in the final first draft of my cookbook manuscript last weekend, which occasioned a brunch celebration! I’d been reading and hearing about a place called The Beet for ages, and since we were already in that general area of town to pick up photos from the photographer, we decided to drop in.
The food was AH-MAY-ZING! The place offers an all-organic menu, with many vegan and gluten free (and vegan/gluten free) options. I began the brunch with a juice called “Beet It”: a vibrant and zingy mix of beet, apple, carrot and ginger:
Next up was a main course of the Buenos Dias Wrap, a rice tortilla filled to bursting with quinoa, black beans, avocado, pico de gallo and Daiya cheese (which they gracious subbed instead of the dairy cheese):
And wrapped it all up with a rich, decadent raw chocolate cheesecake:
(The HH opted for the Huevos Rancheros with a hunk of local sausage and a big piece of Apple Crumble Cake for dessert. Two thumbs up from him as well.).
This past weekend was another brunch happening, this time to meet up with one of my favorite blogger buddies, the newly-settled, all-the-way-from-Australia, loving-her-new-job and Queen-of-all-things-chocolate: Hannah, or Wayfaring Chocolate! We met up at Fresh in Toronto, another favorite spot for healthy, whole foods dishes. After hugs and much chatter, we finally ordered once the server came by for the second time:
[Blog friends are among the best, y'all.]
My choice was the Powerhouse bowl (new to me), which was layered with avocado, chick peas, grilled tofu steaks [which I exchanged for tempeh], sunflower sprouts, toasted nut & seed mix, tomato, red onion & spicy tahini sauce. A stellar combination (despite the fact that the tempeh steaks resemble poo in this photo):
While Hannah chowed down on the Macro Greens bowl: steamed greens & broccoli, grilled sweet potato & tomato with bean sprouts and choice of dressing (she had salsa):
We had a grand time gabbing about (in no particular order) adapting to Canadian winters, working one’s dream job, family and computer experts, avoiding hospitals, cupcake cravings, funnel web spiders and drop bears. Thanks, Hannah, for meeting up! And I’d highly recommend either one of those restaurants if you’re ever in the Toronto area.
And now, from restaurant food to. . . .army food!
Although I didn’t realize it back then, there was much about my childhood that was a little “different” from the typical upbringing most of my friends had (and I’m not talking about those chartreuse bell bottoms I refused to give up even when they were almost up to my knees, either).
To begin with, my mom worked outside the home throughout most of my grade school years (fairly unusual during the era of The Brady Bunch). She and Auntie M both toiled in the same building on Monkland Avenue, at a company called International Film Distributors. While Mom didn’t actually have anything to do with the films per se, she spent her days as bookkeeper to the boss, Mr. Diamond, who reminded me a bit of a rottweiler with his black hair slicked firmly back off his forehead, his face slightly square with flattened nose and eternal scowl, and a temper that could erupt without any warning.
(“Mum, we don’t remember any of them ,either, but I’m sure we would have liked Dog Day Afternoon–I mean, what could be bad about an afternoon frolicking with other dogs?”)
In addition, my dad worked crazy-long hours; in contrast to my friends’ suit-and-tie clad, office-bound fathers, my dad often left the house before the rest of us were even awake, spent his day in a blood-stained apron sawing up cow parts, then returned home long after dinner was over. He repeated this pattern six days a week; on Sundays, he drove the rest of us back to his store for grocery “shopping” excursions. He did, however, take one Monday off every two weeks; and it was on those Mondays that he cooked this vegetable soup.
Even if I’d forgotten it was my father’s day off, I remembered the moment I strode through the door at lunchtime. On those days, I was greeted with the scent of carrots, celery, parsnip, peppers and a slew of other veggies gently bobbing in a massive pot on the stove, my dad leaning over inhaling the wafting steam. He chopped and tossed various vegetables, alternating with rice and seasonings, twirling between the counter and the stovetop like a weathervane perched on a farmhous roof. He always made a massive amount, enough to last the rest of the week for all five of us.
You see, when my dad was in his twenties, after he left Poland, he ended up for a time in the Russian army. (He still speaks fondly of the wonderful socialized medicine over there. Gee, Canada, you might take a lesson–?!). In any case, between riding horses from town to town, chopping wood in the forest, guarding an outpost in Siberia and getting into knife fights with the enemy (there’s a thin scar still visible on his waistline), my dad worked as the barracks cook for a time, so he became accustomed to cooking in bulk.
There was something magical about dad’s steaming vat of soup, too, a flavor my mother could never reproduce no matter how many times she attempted the “recipe.” His method harkened back to those days when, as a soldier, he had to make due with whatever meager ingredients were on hand. Like so many of those traditional recipes, my father’s soup contained whatever forgotten, neglected or nearly wilted vegetables were on hand, with just ingenuity and thrift guiding his movements; yet every time, it ended up exactly the same, the soup simmering all afternoon until everything in the pot softened, colors fading like paint on the side of a barn.
How did he manage it? Even when he used barley instead of rice, or green pepper instead of red, or split peas instead of baby lima beans, the end result was the same: a hearty, golden broth, steaming with pale, colorful chunks that we slurped up with gusto. In fact, the only consistent part of the recipe was that it contained no meat whatsoever, since in that case, my mom would refuse to eat it.
Well, this is my rendition of that soup. It’s not exactly like my dad’s, but like any family recipe, I’ve tweaked it to make it my own. I hope you feel free to do the same; the recipe is very fluid (fluid. . . . soup–get it? I swear, I crack myself up). If you’re not a fan of rice, use your grain of choice; feel free to substitute similar chopped veggies for the ones I use here. The end result will invariably be a good one, and you’ll have a filling, simple meal that will both nourish and delight.
Although there is quite a bit of prep here, this recipe will yield a lot of soup. You can leave the pot simmering while you go about your business, then enjoy a steaming bowl of pure, delicious nourishment–that night, and several more as well. Feel free to mix up the vegetables here to your preferences.
1 large onion, chopped
2 Tbsp (30 ml) extra virgin olive oil, preferably organic
1 broccoli stalk, cut into florets (and dice the stalk)
1 cup (240 ml) cherry or grape tomatoes, cut in half
1 red or green sweet bell pepper, diced (or use half of each)
1 cup (240 ml) trimmed fresh green beans, cut in 1 inch (2 cm) lengths
1/2-1 cup (120-240 ml) fresh dill, chopped
1/2-1 cup (120-240 ml) fresh parsley, chopped
1-2 tsp (5-10 ml) fine sea salt, to your taste
In a LARGE pot or Dutch oven, heat the oil over medium heat and add the onion and garlic. Sauté until onion is translucent, 7-10 minutes. Add the broth, water, carrot, parsnip, celery, lima beans, rutabaga, cabbage, oat groats and rice and bring to a boil over medium-high heat. Lower heat and allow to simmer for 40-45 minutes. As the soup cooks, a foam may form on the surface; skim this off and discard.
After about 45 minutes, add the remaining ingredients and increase heat just until boiling once again; then lower heat to simmer and allow to cook for another 1-2 hours, checking occasionally (if you feel like it), topping up the water level if you feel it’s getting too low. Add salt and taste. Adjust if necessary. Serve. Makes enough for an army (okay, not really. It actually makes 12-15 servings). May be frozen.
Note: I find that chopping all the veggies in advance really speeds the process and makes it seem less onerous; you can then just throw them in the pot and walk away.
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Some things just never change. As a result, there are certain aspects of our lives upon which we all tend to rely.
For instance, you expect that Wile E. Coyote will tumble down the mountainside (an anvil in hot pursuit), only to re-emerge the following week without so much as a scratch–and start all over again. You can reliably presume that if you wear a white shirt on a first date, you will likely spill red wine on it. You depend on David Letterman to deliver a Top Ten list (and for there to be ten items on it). When you look in the mirror, you assume you will see your own reflection staring back at you (and not your mother’s, as I have been seeing lately). And if you’re Elsie and Chaser, you count on Mum to feed you at precisely 5:00 PM, or else feel justified executing the “border collie stare” and butting her thigh with your cold, wet nose. ["Yeah, so, and what of it, Mum? A gal's gotta eat."]. You just rely on certain things to always be. . . well, reliable.
One of the most reliable aspects of winter is that I will hate itmy whingeing against the cold and sleetRicki dreaming of the tropics comfort food. And one of the most common forms of comfort food in winter is shepherd’s pie.
[Almost makes it worthwhile to endure another winter. . . . almost.]
Interestingly enough, while my mom wasn’t a great cook, she did, on occasion, tackle this multi-layered dinner casserole. When it came to ground beef in general, her usual plated meal was grey hamburgers with a side of insipid mashed potatoes (eat up, everyone!). The burgers were always the color of lead, with a thick, tough crust on the exterior and dry, nubby bits inside; eating one felt like taking a big bite of a thick packing box filled with styrofoam chips.
But then, perhaps once a year, she’d go wild and make the shepherd’s pie. Her version involved cooking half a bag of frozen peas and carrots along with the meat, then plopping the mixture in the bottom of a square pan and topping the whole mess with homemade mashed potatoes (which were reliable as well: always full of lumps). As you can imagine, I wasn’t a fan of shepherd’s pie.
Of course, I wouldn’t have been a fan of the dish even if my mother had been a fabulous cook. Authentic shepherd’s pie, I learned with great dismay, contained ground lamb (because, well, they were what the shepherds were shepherding). Personally, I’d much rather see shepherds train their sheep to do this:
["Oh, sure, Mum, those sheep may look impressive, but don't forget that it's actually the dogs who did all the real work. I think they deserve some food for that."]
Once I left home for university, I completely forgot about shepherd’s pie. It wasn’t until my 30s here in Toronto that I encountered a stellar vegan version of the dish at a restaurant called le Commensal that I fell in love. Their shepherd’s pie featured buckwheat (one of my favorite “grains”) and a topping made with fluffy sweet potato mash. (These days, it seems, the place is no longer a vegan establishment and has added some “flexitarian” options to their menus. . . so who knows? Maybe they’re serving lamb-based sheperd’s pie after all now.)
When I began to crave comfort food, I decided to create my own riff on that buckwheat pie and soup it up a bit with lentils for additional protein. Having tried both sweet potato and regular potato, I decided to go with the regular mash as a more traditional topping. The result is a sturdy, full-flavored–dare I say, meaty--pie that will fill your belly with flavor and comfort. Because after all, when you eat shepherd’s pie, you want to be able to count on it to be just what you expect, right? Some things never change. . . .
Although it takes a bit of advance preparation, this pie comes together very easily. It also makes a large casserole, so you’ll have leftovers to freeze for another day. If you’re not a fan of buckwheat, simply double the amount of lentils.
Preheat oven to 375F (190C). Spray a 9-inch (22.5 cm) square pan or casserole dish with non-stick spray, or grease with coconut oil.
Make the filling: Bring the 2 cups/480ml vegetable broth to a boil in a large pot over high heat. Add the lentils. Cover, lower heat to simmer, and cook for 20 minutes. Uncover the pot and add the buckwheat, then replace the cover and simmer for another 20-25 minutes, until all the liquid is absorbed and both the lentils and buckwheat are soft. (If necessary, add a bit more liquid and continue to cook until done).
Meanwhile, heat the olive oil in a large non-stick frypan over medium heat. Add the onion and cook, stirring often, until onion is translucent, 7-10 minutes. Add the walnuts, celery, carrots and garlic, and continue to cook, stirring frequently, until the walnuts are fragrant and the onions are browned, another 10-12 minutes. Sprinkle with the flour and stir to coat the vegetables. Add the remaining ingredients including the lentil-buckwheat mixture and stir well to combine.
Turn the filling into the pan and smooth the top. Set aside until the potatoes are ready.
While the filling cooks, prepare the potatoes: Place the potatoes and water in a large pot and bring to boil over high heat. Boil until the potatoes are quite tender, 20-25 minutes. Drain and mash with the 1/2 cup (120 ml) broth and coconut oil; add salt to taste.
Spread the mashed potatoes over the filling in the pan. You can simply smooth the top, or run the tines of a fork through it in swirls in a decorative manner. Sprinkle with more paprika, if desired.
Bake in preheated oven for 45 minutes to an hour, until the potatoes are beginning to brown and the filling is bubbly. Allow to cool 10 minutes before cutting into squares. Makes 4-6 servings. May be frozen.
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[This post is part of an ongoing series of interviews with cookbook authors, bloggers, women entrepreneurs and home chefs whose work I enjoy and admire. If you've got someone in mind you'd like me to approach for an interview, please shoot me an email at dietdessertdogsATgmailDOTcom, or leave a comment here and let me know! And now, enjoy today's installment!]
It was almost 3 years ago that I first came across The Blissful Chef, aka Christy Morgan. I remember hearing quite a bit of buzz about this classically trained, macrobiotic-leaning vegan chef (who had received glowing reviews from her client, Alicia Silverstone!). Shortly thereafter, Christy and I somehow became friends on Facebook, and a dialogue began. I admired what she was doing and agreed to review one of her ebooks,Cooking with the Seasons: Summer. I recall being pleasantly surprised at how much the recipes focused on real, whole foods, unprocessed and without a lot of added oils or salt. I loved the dishes I tried and was happy to move on to a glowing review of Christy’s first cookbook, Blissful Bites,half a year later. That book remains one of my favorites to this day.
Today, I’m happy to share with you Christy’s latest venture: Wellness Reboot, a healthful, all-in-one online culinary and exercise program that will help you reboot your wellness goals. But Christy says it much better than I can, so take a gander at her answers to my questions, below! And don’t forget to check out the giveaway after the interview!
Q. Can you explain what Wellness Reboot is all about?
Wellness Reboot is a 28-day online wellness program. It’s an accumulation of all that I’ve learned both in culinary arts and in over 10 years in the health and wellness field. The program includes more than 15 videos on cooking techniques (stocking you kitchen and pantry, etc), a 28-day meal plan of delicious whole food plant-based recipes (no oil, no processed foods, no refined sugar, mostly gluten-free), a Getting Started Guide that explains everything one would need to know about eating healthfully and living a plant-based lifestyle, continual support from me through a private Facebook group, and bi-weekly conference calls. Not only does it have all of this, but I’ve partnered with an amazing vegan personal trainer, Chad Byers of Beyond Fit, to include a fitness element to the program, so you’ll get a workout that’s easy to do at home, along with workout videos. It’s unlike any other online program!
Q. Sounds very comprehensive, Christy! Who can benefit from taking this program?
This program is great for those who are ready to transition to a healthier way of eating and living. Whether you’ve made a New Year’s resolution to lose weight, or maybe you have a health condition you would like to treat naturally, or maybe you recently switched to a plant-based diet but need guidance, this program is for you. I have a lot of people email me who have watched Forks Over Knives or another documentary and they are ready to change their diet to plant-based. This program will hold your hand and show you the healthy way to transition. Wellness Reboot is endorsed by Forks Over Knives, Dr. Neal Barnard (of PCRM.org) and many more people in the health and wellness community.
It’s also for those who have already made the switch to a vegan diet but need help in the kitchen. Wellness Reboot is being dubbed as a “cooking boot camp” from participants. If you aren’t good in the kitchen you will be after this program. So be prepared to cook your butt off (literally and figuratively). Even after one week, our Rebooters are losing weight, no longer having sugar cravings, and controlling health issues like IBS. The power of plant-based food combined with a fitness program are unbelievable!
Q.What prompted you to include the fitness element? And who inspires you to be more fit?
I’m a strong believer that we need to eat healthfully AND move our bodies on a regular basis for optimal health. Studies show that those who exercise have better physical and mental health, have stronger bones, a better sex life, less instances of disease or common illness, and live longer. But you can’t out exercise a bad diet. You need both. My boyfriend is a good example. He is a bodybuilder and ultramarathon runner. He looks about 10 years younger than he is and continues to excel post-40. He and my trainer (and fitness coach for Wellness Reboot), Chad Byers, inspire me to become more every day. I’ve signed up for a triathlon in September and I’m ready to take my training to the next level! [Congrats!]
[Carrot Hummus--oil-free and flavor-packed!]
Q. Can you tell us which are your three favorite recipes from the program?
[Indian Chickpea Wraps from the program]
Honestly I’m kind of in love with all the recipes. I feel like it’s some of my best work because they are all very easy recipes packed full of flavor using whole food ingredients. If I had to choose just a few it would be: 1. Breakfast: Maple Pumpkin Seed Cereal Parfait, 2. Lunch: Indian Chickpea Wraps, 3. Snack: Edamame Guacamole Dip, 4. Dinner: Polenta Pesto Pizza and 5. Dessert: Chocolate Coconut Pecan Bites.
Q. You mentioned that the recipes are oil-free. For those who don’t follow an oil-free diet, can they include healthy oils and still benefit from the program?
The program is kind of like a cleanse so it’s nice to eliminate oil so you start to enjoy the taste of whole foods. We have become addicted to fat, and while some fat is better than others, we leave out oil for this program. There is plenty of whole food fat like coconut, avocado, and some nut butters. It’s not about deprivation but retraining our palates and creating new healthy habits in the kitchen.
Q. If someone has time for just one form of exercise, what would you recommend as the best thing that can be done daily?
I think High Intensity Interval Training (HIIT) is the way to go. I’ve been doing it for years and that is what the fitness program is based on. It’s exactly what it sounds like, a series of moves that use body weight (or other equipment) in fast, short bursts where you push yourself as hard as you can and take a small rest in-between each move. All the exercises in our program are shown in video and pdf form and we also have a LIVE workout class with our fitness coach, Chad Byers of Beyond Fit.
Thanks so much, Christy! I’ve really enjoyed learning more about this latest venture of yours.
And now. . . GIVEAWAY TIME!
This giveaway is now closed. Thanks to everyone who entered! We have a winner:
JESSICA BARRINGER!
Congratulations, Jessica! Christy or I will contact you via email for more information.
Christy has also generously offered to give away a FREE spot in the next Wellness Reboot($350 value!) to one lucky winner! In addition, she’s offering FIVE spots in the program at a huge discount ($100 off) for the first 5 DDD readers to claim their places. All you need to do is contact Christy here if you’re interested in one of the five discounted spots–but remember, it’s first come, first served for the $100 discount!
(Note: This is NOT an affiliate product; I am receiving no monetary or other compensation for this review. I was, however, given access to the program materials and recipes so that I could review it for you all, and I thought it was a great program.).
Wellness Reboot is a comprehensive program that not only provides healthful recipes, but teaches you how to make them; and the video workout component is something I’ve not seen anywhere else.
To enter the giveaway, simply leave a comment below telling me which aspect of the program you’re most interested in: cooking classes, recipes, or workout videos, or something else! You can also gain extra entries by doing any of the following (then come back and leave an additional comment telling me that you did):
THIS GIVEAWAY IS NOW CLOSED. THANKS TO EVERYONE WHO ENTERED!
This giveaway is open worldwide. You can enter until midnight EST on Wednesday, January 30th, after which I’ll choose a winner at random. Good luck, all!
Christy also shared this recipe for Carrot Hummus from the program, as well as one participant’s comment about it: “I took the Carrot Hummus to work and shared with a coworker. She *loved* it and the wrap I made with it today was awesome! It was the perfect portable lunch for work. I can’t believe how much my meat-eating husband is loving all the recipes too.” I have to say, the HH also enjoyed this hummus, and I gobbled up my serving. No need for oil in this one–totally delicious!
No-Fat Carrot Hummus
Reprinted with Permission from Christy Morgan.
Who says you have to use chickpeas to make a hummus dip?! You are going to flip for this white bean version that has added carrots for extra vitamins.
2 cups (480 ml) carrots, large dice
2 cups (480 ml or one 15 ounce can) cooked white beans
2 tablespoons nutritional yeast [I'm still avoiding nooch so used 1 Tbsp/15 ml light miso and it worked beautifully]
2 Tbsp (30 ml) fresh lemon juice
1 Tbsp (15 ml) tamari soy sauce [I used Braggs]
1 tsp (5 ml) apple cider vinegar
1/2 tsp (2.5 ml) garlic powder
1/2 tsp (2.5 ml) cumin
1/2 tsp (2.5 ml) corianderBoil carrots until tender. Drain and place in blender or food processor with remaining ingredients. Blend until well combined and no chunks remain. Add more seasoning to taste. Makes 3-5 servings.
Never miss a recipe–or a comment from The Girls! Click here to subscribe to Diet, Dessert and Dogs via email. (“We love subscribers, Mum. . . almost as much as we love treats!”)
(And if any of you know of other good readers to use instead, please share in the comments!).
(“That’s great, Mum. . . but frankly, we’d rather eat some of that cookie dough!”).
