Soba Noodles with Eggplant, Mango & Tofu

 

This one-dish meal is light, refreshing and wonderfully flavourful. It's a great make-ahead meal, as the flavours become bolder and more vibrant with a little time. It also makes a great picnic or  pot luck dish as it's equally delicious served hot or cold.

Adapted from Plenty by Yotam Ottolenghi's.

1 tbsp. canola oil
1-2 tbsp. tamari (or soy sauce)
350 g. tofu, cut into 1/2" pieces
1 large eggplant, chopped into 1" pieces
1 mango, peeled and chopped into 1/2" pieces

270 g. buckwheat soba noodles
10-15 basil leaves, finely chopped
10-15 springs of cilantro, finely chopped

Dressing
1/2 c. rice vinegar
3 tbsp. sugar
1-2 tbsp. lime juice
2 tsp. sesame oil
1/2 tsp. salt
1 garlic clove, minced
1 red chilli, deseeded and finely diced

In the fridge, marinate the tofu pieces in tamari sauce for 30 minutes or more. Prepare the dressing by combining the rice vinegar, sugar and salt in a microwave safe dish. Heat on high for 30 seconds. Stir to dissolve the sugar and salt. (Microwave for a few more seconds if needed.) Once somewhat cool, add the lime juice, sesame oil, garlic and chilli.

Heat the oil in a large non-stick frying pan over medium heat. Using care as it will splatter, add the tofu and unabsorbed tamari to the pan. Cook, gently stirring occasionally, for about 5 minutes until the tofu is golden brown and crisp on the outside. Transfer to a plate and set aside.

Add the chopped eggplant to the pan along with 1/4 cup of water and a generous pinch of salt. Cover and cook for 5-10 minutes, until tender. Stir the eggplant every couple minutes and add more water as necessary to prevent it from sticking or burning.

While the eggplant is cooking, prepare the soba noodles according to the package's directions. Drain and place in a medium serving or mixing bowl. Add the tofu, eggplant and mango. Top with the fresh herbs and dressing. Toss gently to combine.

Mediterranean Vegetable Filo Rolls with Goat Cheese and Pesto

 

There is something very appealing about the light and crisp texture filo pastry. I find it really highlights and allows the flavours of the filling to shine through. These parcels are delicious and surprising filling. They're also healthy, stuffed with roasted vegetables and just a touch of soft goat cheese. Best of all, each roll, served on a handful of arugula leaves provides 6 servings of vegetables.

These are a great make-ahead meal. Simple bake for about 10 minutes (until they just start to crisp but not brown) before storing, so they don't dry out. Then, bake for the remaining 20 minutes immediately before serving. Leftovers are also best reheated in the oven. Just be careful not to overcook.

1 eggplant
2 sweet potatoes, peeled
2 red peppers
2 zucchini
200 g. chevre (soft goat cheese)

1 box filo pastry, thawed
2 tbsp. canola oil

Pesto
25 or more basil leaves
1/4 c. pepitas (green pumpkin seeds)
2 tbsp. olive oil
2 tbsp. water
2 tsp. lemon juice
1 garlic clove, sliced
1/2 - 1 red chili, deseeded and sliced
pinch of each salt & pepper

baby arugula leaves (about 150-200 g.)

Preheat the oven to 190 C/ 375 F. Line two baking sheets with parchment paper. Cut all the vegetables into rectangular slices, about 3-4" long and 1/2" deep and wide. Sprinkle the eggplant with salt and arrange all the vegetables on the baking sheets. Bake until tender, approximately 30 minutes, turning midway.

To prepare the pesto, combine all the ingredients in a blender or food processor. Remove one-third of the pesto and place in serving dish. Add another pinch or two of salt. This pesto will be used in the rolls, so you want it to be slightly too salty as it will season the vegetables. For the remaining two-thirds of pesto: stir in an additional 2 tablespoons of water to form a dressing and refrigerate until serving.

Place 2 sheets of filo on a clean counter or board. Brush or pat with a little oil and add one more sheet on top. Keep the remaining sheets covered with plastic wrap or a damp towel to prevent from drying out. Spread a tablespoon of pesto along one of the short sides of the filo rectangle, leaving a 2 inch border on the left and right side. Lay 1/6 of the vegetables (about 4 or 5 pieces of each) on top of the pesto. Top with 1/6 of the goat cheese. Fold in the left and right sides and roll up the bundle. Place seam side down on the baking sheet and brush lightly with oil. Repeat to create 6 rolls. Bake for approximately 30 minutes, until crisp and light golden brown, rotating the tray halfway.

Serve the rolls on a bed of arugula and allow guests to drizzle with pesto dressing at the table. (This will prevent the rolls from losing their crispness.)

Squash Pizza

Pizza is my husband Paul's specialty. He makes lovely thin crust pizza from scratch. We like to experiment with toppings and combinations. This pizza was inspired by the flavours and colours of my Roasted Pumpkin and Arugula Gnocchi. The sweetness of the squash puree contrasts beautifully with the peppery arugula and spicy chilies. The dressing is reminiscent of a balsamic reduction, except ready in seconds, and brings all the gorgeous flavours together.

 

Makes 2 pizzas.

3 c. flour
2 1/4 tsp./7 g. yeast
1 tsp. salt
1 tsp. sugar

2 lbs./1 kg. squash or pumpkin, cut into 1" thick slices
1 tsp. extra virgin olive oil
2 cloves garlic, not peeled
1/2 - 1 fresh red chili pepper, finely diced
2 c. mozzarella cheese, grated
2 tbsp. pine nuts
100 g. baby arugula
1 tbsp. balsamic vinegar
1 tsp. sugar

Combine the yeast, sugar and water in 1 1/3 cups of warm water. Let the mixture sit for 5 minutes to activate the yeast (it will start to bubble). Combine the flour and salt in a large mixing bowl. Form a well in the centre of the flour. Slowly pour the liquid into the well while stirring and integrating the flour. Once all the liquid has been added, kneed the dough for 2-3 minutes to bring it together and create a smooth, elastic ball. Dust the dough with flour as needed to prevent it from sticking to the bowl or your hands. Cover the bowl with cling wrap and set it in a warm place to rise until it doubles in size, about 2 hours.

Preheat the oven to 190 C/ 375 F. Drizzle the whole cloves of garlic with olive oil and wrap in tin foil. Place the garlic parcel and squash, cut side down, on a baking sheet lined with parchment paper. Cook for 35-45 minutes, until very tender. Scoop out the flesh of the squash, remove the garlic from its skin and place in a mixing bowl. Discard the skins. Puree until smooth, season with salt and pepper and set aside.

Increase the oven temperature to 240 C/ 475 F. In a microwave safe dish, combine the balsamic vinegar and sugar. Microwave for 30 seconds to dissolve the sugar.

Divide the dough into two and roll out on a surface dusted with flour. Move to a pizza pan, preheated pizza stone or baking sheet. Spread each base generously with squash puree. Top with fresh chili, cheese and pine nuts. Bake for 5-7 minutes, until the crust is firm and the top is starting to brown. Remove the pizza from the oven, add the arugula and bake for another minute or two to wilt. Drizzle the hot pizza with balsamic dressing.

Lime & Coconut Squares

Let me start by admitting, I assumed the filling would be lime green in colour! The erroneous assumption probably stems from the fact that a lot of pre-packaged lime-flavoured items tend to be a vibrant, bright green. These lime squares look quite similar to traditional lemon squares, because most of the colour comes from the egg yolks. I've always been a fan of lemon squares. I know they're the kind of treat that people either love or hate, and I fall firmly into the first group. I would consider these an update on an old favourite. Lemon squares 2.0! They are the perfect balance between sweet and tart. The coconut and lime are perfect together. The base is like a cross between a shortbread cookie and a coconut macaroon. Delicious!

Adapted from Green Kitchen Stories.

Coconut Base

50 g. butter, melted

2 tbsp. raw sugar

1 1/2 c. medium or shredded unsweetened coconut

3/4 c. rice flour

pinch salt

2 eggs whites

Lime Filling

3 eggs + 2 yolks

1/3 c. almond meal

1/2 c. sugar (or honey)

1/3 c. lime juice

zest of 1 lime

Preheat the oven to 170 C/350 F. Make a piece of parchment paper pliable by scrunching it into a ball and running it under cold water. Shake it out and use it to line a 8" square baking tin. Combine the sugar, coconut, rice flour and salt in a bowl. Stir in the butter, then the egg whites until well combined. Transfer the mixture to the prepared baking tin, pressing it firmly, especially around the edges and corners, with the back of a spoon or fork. Bake for 10 minutes.

Meanwhile, prepare the filling by combining all the ingredients and whisking well. Pour the filling into the partially-baked base and continue cooking for 25-30 minutes until the centre is firm.

 

Spaghetti with Fresh Herbs and Ricotta

This meal is perfect for a busy week night or last minute dinner guests! It's quick and easy to put together, but has the presence of a gourmet menu item. The generous quantity of fresh herbs adds a lively vibrant green and lovely fresh flavour to the dish. It seems like a lot of herbs, but it tastes just right - they do not overwhelm the pasta at all!

500 g./1 lb. spaghetti (organic, whole wheat or gluten-free)
bunch of asparagus, cut into 1" pieces

2 c. ricotta (or one batch of homemade)

2 lemons, zest and juice
extra virgin olive oil

1/2 bunch basil, finely chopped

6 springs parsley, finely chopped

2 sprigs rosemary leaves, finely chopped
1 red chilli, seeds removed and finely diced

Add the zest of one lemon to the ricotta. Roll both lemons a few times on the counter using medium pressure to release the juice. Set aside. Bring a large pot of water to a boil. Add 2 generous pinches of salt and cook the spaghetti according to package directions. Heat a frying pan over medium heat. Cook the asparagus until desired tenderness is reached, anywhere from 4-8 minutes. Once the pasta is cooked, reserve 1 cup of the starchy water and stir it back into the drained noodles. Cut the zested lemon in half and add the juice to the pasta.

Divide the pasta between the plates. Drizzle each with olive oil and top with asparagus, crumbled lemon ricotta, a mixture of the herbs and a pinch of fresh chilli. Serve with a lemon wedge.

Kale & Black Rice with Squash, Tofu and Seeds

I'm one of those people who at the beginning of the week plans out the entire week's menus. I buy all my non-perishable items at once then do a couple fruit and vegetable runs throughout the week. This routine works well for me because I'm fortunate to live around the corner from a nice market with great produce. This was the last meal on the weekly menu, and I was eagerly awaiting it! For good reason... I think I'm I love! This dish is everything I was waiting for and more! Full of flavours and textures, as well as packed with superfoods and gorgeous colours. This dish covers all the best food groups! Nothing but beautiful, healthful, goodness.

Serves 4, with each portion providing 4 servings of vegetables, 11g of fibre and 23g of protein.

350 g. firm tofu
2 tbsp. lemon juice
1 tsp. sugar or honey
1/2 tsp. liquid smoke (optional)
1/4 tsp. smoked paprika
1/2 tsp. salt
hot sauce, to taste

1 kg. pumpkin or squash (about 1/4 of a kent pumpkin or 1/2 a medium butternut or acorn squash)

1 c. black or wild rice
100 g. kale (about 3 large leaves), thick white stock removed
pinch salt

1 pomegranate
20 walnuts
4 tbsp. pepitas

2 tbsp. olive oil
1 tbsp. lemon juice
1/2 tsp. honey
pinch salt, pepper & cayenne powder (optional)

Cut the tofu into 6 slices, about 1/4" thick. Cut each slice diagonally to form 12 triangles. Make the marinade by mixing the lemon juice, sugar or honey, liquid smoke, paprika, salt and hot sauce. Soak the tofu in the marinade in the fridge for 30 minutes to 2 hours.

Preheat the oven to 190 C/ 375 F. Cut the squash into 1" thick slices. Cook on a baking sheet lined with parchment paper, until tender, about 30-40 minutes. Turn the squash halfway through cooking.

Measure the rice into a medium pot. Finely chop the kale into 1/2" squares. Add the kale, salt and the recommended amount of water to the pot and cook according to package directions.

Heat 1 teaspoon of canola oil in a large frying pan over medium. When hot, add the tofu and cook for 2-3 minutes per side until dark brown and crisp on the outside.

De-seed the pomegranate by cutting it in half, laying it in your hand, cut side down, over a bowl and whacking the round side with a wooden spoon. The seeds will fall out into the bowl. (If the seeds need a little coaxing, gently put the cut side apart to tear a little and loosen things up.)

Make the lemon vinaigrette by combining the olive oil, lemon juice, honey, salt, pepper and cayenne, if using.

To serve, divide the rice onto 4 plates. Top each with one quarter of the squash, tofu, walnuts, pepitas, pomegranate seeds and vinaigrette. Enjoy!

Autumn Root Vegetable Tart

In keeping with my goal of increased vegetable consumption: a lovely seasonal vegetable tart. Between the colours and the flavours, this tart is autumn in a dish! The crust contains a little whole wheat flour and a lot less butter than most. Made of almost entirely vegetables, this bright and cheery tart is wonderfully healthy, hearty and most importantly delicious! The savoury coconut-cashew sauce adds a beautiful creaminess and flavour to the vegetable filling.

Serves 4 or 5, which provides 6.5 and 5 servings of vegetables, respectively.

1 c. organic all-purpose flour

1/4 c. whole wheat flour
1/2 tsp. salt

1/4 c./50 g. butter or shortening

1 egg

2 tbsp. ice cold water

750 g. squash or pumpkin (about 1/4 of a kent pumpkin or 1/2 a medium butternut or acorn squash)

1 large sweet potato

3 carrots

Coconut-Cashew Sauce

1/3 c. cashews

1/2 c. coconut milk

1 garlic clove

3/4 tsp. smoked paprika

1/4 tsp. salt

freshly ground black pepper

pinch of hot chilli flakes (optional)

Combine the flours and salt in a small mixing bowl. Cut in the butter until it resembles a course crumb. In a separate bowl, mix together the egg, vinegar and water. Add to the flour and combine until the dough just comes together. Add more water if needed, 1 teaspoon at a time. Form the dough into a flattened ball and cover in plastic wrap. Let rest in the fridge for 30 minutes to an hour.

Preheat the oven to 190 C/375 F. Line two baking sheets with parchment paper. Prepare the vegetables by peeling the squash and sweet potato then cutting them into 1/2" cubes. Cut the carrots into 1/4" thick slices. Arrange the squash in a single layer on one of the baking sheets. Place the sweet potato and carrots on the other. Bake for 25 minutes or until tender.

Make the coconut-cashew sauce by blasting all the ingredients in a blender or food processor until smooth. Roll out the dough on a well floured work surface until a few inches larger than your tart or pie pan. Carefully and gently transfer into the form. When the vegetables are tender, combine them on one baking sheet (or in a large mixing bowl), pour the cashew cream over and gently stir a few times to coat. Spread them into the pie shell and bake for 35-40 minutes, until the crust is cooked.

Triple Vegetable Pizza

I recently watched the Jamie Oliver special Eat to Save Your Life. It made me reflect on the quantity of fruits and vegetables I eat in a day. (The average person's diet is severely lacking.) As a vegetarian, who home-cooks most of my meals, I think I eat a better than average diet. But, I'm also a massive grain lover, so I know there's room for improvement! All this has led me to the goal of trying to prepare new dishes that are not only vegetarian, but vegetable-based. In fact, I'm going to take that a step further and try to create a number of meals that are mostly vegetables! These very healthy, very vegetable-rich meals will be categorized "Eat-Your-Vegetables"! 

For my first experiment... vegetable pizza made on a cauliflower crust! Who would have thought!? This perfectly conforming veggie-rich dish is adapted from Green Kitchen Stories. It's a great food blog whose recipes have never let me down. That being said, I have to be honest, I had pretty low expectations for a cauliflower crust. Silly me! After being baked, it looks and feels just like a flour pizza crust - crisp on the outside, soft and chewy on the inside. It also has a very mild, neutral taste (meaning it hardly tastes like cauliflower!).

This is just one way of topping your pizza. Feel free to be creative and use any (and many!) of your favourite vegetables.

I'm a big fan of leftovers for lunch. This recipe makes 2 pizzas, which will serve 6, each containing 8(!) servings of vegetables. 

Cauliflower Crust

1 head of cauliflower, cut into small florets
3/4 c. almond meal or almonds, finely ground
3/4 c. rice flour
2 tbsp. dried oregano

1 garlic clove, minced
2 tsp. salt
2 tsp. black pepper
6 eggs, beaten

Chunky Eggplant Tomato Sauce
2 tsp. extra virgin olive oil
1 large eggplant, roughly chopped into 1-2" pieces
1 onion, diced
2 garlic cloves, minced
1 red chilli, finely diced (remove the seeds to reduce heat)
1 tbsp. balsamic vinegar
400 g. tin organic whole tomatoes, no salt added
10 olives, pits removed and halved
1/4 tsp. salt
freshly ground pepper
pinch of sugar
10 basil leaves, chopped

2 zucchinis
2 c. old cheddar cheese, grated
150g. arugula/spinach mix (or arugula only)

Lemon Vinaigrette
1 tbsp. lemon juice
1 tbsp. olive oil
1/2 tsp. honey
pinch salt

Preheat the oven to 200 C/400 F. Line two baking sheets with parchment paper. Using a food processor or blender, blast the raw cauliflower until finely chopped (it will resemble rice). Measure 6 cups of cauliflower and place it in a large mixing bowl. Add all the dry ingredients and stir together. Pour in the eggs and combine. Place half the mixture on each baking sheet and press into a large circle, just less than half an inch thick. Bake for 20 minutes, until it holds together and starts to brown.

During that time, prepare the eggplant & tomato sauce. Heat a teaspoon of olive oil in a large frying pan with a lid over medium heat. Add the eggplant, cover and cook for 7-10 minutes, stirring frequently, until tender. Add the other teaspoon of olive oil to a small pot over medium-low heat,  cook the onion for 5 minutes until softened. Add the garlic and chilli. Let cook for another minute or two then pour in the balsamic vinegar, followed 30 seconds later by the tin of tomatoes. Stir in a quarter of a tin of water, the olives, salt, pepper and sugar. Transfer the tomato sauce to the eggplant pan, reduce the heat to low and let simmer for 10 minutes, stirring occasionally, until all the vegetables are very soft and the sauce has thickened. Stir in the basil and remove from the heat.

Top each pre-cooked pizza base with half the eggplant tomato sauce. Thinly slice the zucchinis using a vegetable peeler and arrange the slices in an even layer on the sauce. Sprinkle each with one cup of cheese. Bake for 15 minutes until the zucchini has softened and the cheese is melted. Combine the lemon juice, olive oil, honey and salt in a small dish. Add the greens to the pizzas and bake for another 2-3 minutes until wilted. Remove from the oven and drizzle with lemon vinaigrette.

Paneer & Cauliflower Tikka Masala

This is another healthy and wonderful Indian dish. It's great to have a handful of flavourful, delicious go-to recipes to brighten a dull day or impress guests! Like with the Shahi Paneer with Eggplant, I have added a vegetable to the traditional dish to make it a meal in a bowl. This one works really well with cauliflower and has a spicy tomato-based sauce.

This dish has lots of spices, but its heat is up to you. To adjust the hotness, include or remove the seeds of the red chili, which is where most of the heat comes from. Remove, it's much easier to add heat than remove it! I often test the puree before deciding whether to add more seeds or chilli.

Adapted from Manjula's Kitchen.

1/2 cauliflower, cut into small florets
1 tsp. canola oil
2 c. paneer, cut into 1" pieces

400 g. tin diced tomatoes, no salt added
1 1/2 tsp. ginger
1 garlic clove
1 - 2 red chillies, remove seeds to reduce heat

1 tsp. canola oil
1 tsp. cumin seeds
2 bay leaves
1 tbsp. ground coriander
1/2 tsp. paprika
1/2 tsp. curry
1/2 tsp. sugar
1/2 tsp. salt
1 tsp. corn starch, dissolved in 1/4 c. water
1/4 tsp. garam masala
2 tbsp. fresh cilantro, chopped

In a medium pot, bring 4 cups of water to a boil. Add the paneer and cook for 3-5 minutes. Remove with a slotted spoon and allow to drain. Add the cauliflower florets to the pot and cook until tender, about 10 minutes.

In a large frying pan, heat 1 teaspoon of canola oil over medium-high heat. Fry the paneer, stirring gently a few times, until brown, about 5 minutes. Set aside on a plate covered with paper towels to drain.

In the blender, puree the diced tomatoes, ginger, garlic and red chilli(es) until smooth.

Heat the other teaspoon of oil in the frying pan over medium heat. When hot, add the cumin seeds and bay leaves. Allow to cook for about 30 seconds to brown, then add the tomato puree. Stir in the coriander, paprika, and curry and cook for 1 minute. Add the sugar, salt, and cornstarch slurry. Stir frequently. Once the mixture starts to boil, add the paneer and cauliflower, and reduce the heat to low. Continue stirring occasionally and simmer for 5-10 minutes, until desired thickness is reached. Remove from the heat and stir in the garam masala and fresh cilantro leaves.

Serve with brown basmati rice or whole wheat paratha (which are available ready-to-cook in the freezer section of some supermarkets).

Oatmeal & Apple Breakfast Muffins

These are exactly what a breakfast muffin should be: portable and healthy! They're like a bowl of oatmeal disguised as a muffin! Low-fat, low-sugar and gluten-free, yet still remarkably moist and tasty! These really stood the test of time, too! I was pleasantly surprised at how soft and chewy they remained, even days later. There are lots of fresh ingredients in here, so store them in the fridge and freeze any that won't be eaten within 4 or 5 days.

Adapted from this cornmeal muffin recipe.

1 c. large flake oats
1/4 c. unsweetened shredded or medium coconut
1 tsp. baking powder
1/2 tsp. baking soda
1 tsp. cinnamon
1/4 tsp. salt
1/2 c. plain yogurt
2 eggs, beaten
1 apple, roughly sliced
1/4 c. sugar
12 walnuts, chopped

Preheat the oven to 170 C/350 F. Lightly grease or line 8 or 9 holes of a 12 muffin tin. In a blender or food processor, blast half a cup of the oats until very fine to make oat flour. Transfer to a large mixing bowl. Pulse the remaining oats 5-10 times to reduce them to about a quarter of their original size. Add to the oat flour. Finally, pulse the coconut 5-10 times to break up, before adding it and the baking powder, soda, cinnamon and salt to the oats.

Finely chop the apple slices (skin on is fine) in the food processor. In a small mixing bowl, combine the yogurt, eggs, apple and sugar.

Pour the wet mixture over the dry ingredients and stir until just incorporated. Fold in the walnut pieces and divide the batter evenly between the prepared muffin holes. Fill the unused spaces with half an inch of water. Bake for 25-30 minutes, or until a toothpick inserted in the centre of a muffin comes out clean. (If your oven cooks as unevenly as mine, rotate the tin after 15 minutes!)

Chocolate Mousse Tart

My husband's new favourite dessert! Impress any guest with this delicious and dangerously easy to make mousse tart. The main ingredient might surprise you - it's silken tofu! - but don't let it dissuade you! This tart tastes of only smooth and rich dark chocolate. The tofu gives it a gorgeous silky texture that, after being refrigerated, holds its shape perfectly. It also allows for a tart that is both gluten and dairy-free, if you select your oats and chocolate carefully.

Don't have time to assemble the base? Skip it and pour the chocolate/tofu mixture into small ramekins or cups for a delicious treat that's whipped up in 5 minutes!

Keeps for 5 days in the fridge.

Adapted from Trupps' Wholefood Kitchen.

Base
1 c. large flake oats
1/2 c. unsweetened medium or shredded coconut
2 tbsp. dark Dutch cocoa powder
1/4 c. canola oil
1/4 c. honey

Mousse
600 g. silken tofu
400 g. dark chocolate, roughly chopped
4 tbsp. your favourite jam

Preheat the oven to 170 C/350 F. In a blender or food processor, pulse the oats 5 to 10 times to reduce to about a quarter their original size. Transfer to a small mixing bowl. Stir in the coconut and cocoa powder. In a small saucepan over medium heat, bring the oil and honey to a bowl and cook for 1-2 minutes, stirring constantly. Pour the hot liquid over the oat mixture and combine well. Press the crumble into a tart or pie pan and bake in the oven for 15-20 minutes, rotating midway.

Melt the chocolate in a heat-proof bowl set over a small pot filled with a couple inches of simmering water. (Ensure the bowl does not touch the hot water.)

In the blender, blast the tofu and jam until smooth. Stir into the melted chocolate and pour into the tart pan, over the base. Chill for a couple hours in the fridge before serving.

Serves 12.

Fragrant Nut Pilaf

The seeds and nuts give this fragrant and flavourful rice pilaf a wonderful texture. The dried fruits add just a hint of sweetness and another layer of textures. Pilafs often call for dried cranberries, but with so much added sugar and a host of other ingredients, I prefer to substitute other dried fruits. In this recipe, I used dried apricots and prunes, but dates, currents or raisins would work just as well. Serve with mixed greens or a side of vegetables for a satisfying and filling main.

Adapted from 30-Minute Vegetarian.

1 1/2 c. brown rice
1/2 c. unsweetened coconut

1/4 tsp. curry powder
pinch salt

1 tsp. extra virgin olive oil 

1 onion, diced
3 garlic cloves, crushed
1 tbsp. cumin seeds

1/2 c. ( +2 tbsp.) sliced/flaked almonds

1/3 c. pepitas

1/3 c. cashews, roughly chopped

10 dried apricots, diced
6 prunes, diced

1 lemon, zest and juice

2 tbsp. fresh cilantro, chopped

Combine the rice, coconut, curry and salt. Add water and cook according to package directions.

In a large frying pan, gently sauté the onion in olive oil over medium-low heat until soft, about 5-10 minutes. Add the garlic and cook for another 2-3 minutes. Add the spices, seeds and nuts; toast for a few minutes until warm and fragrant.

Stir the dried fruit and toasted nut mixture into the cooked rice. Add the lemon zest, juice and cilantro. Combine and serve.

Serves 5-6. 

Eggplant Involtini

I'm sure this is stating the obvious, I love good food and I love to cook. I'm not sure which came first, but at this point they seem to go hand-in-hand. So, it might not surprise you that when my husband asked what I'd like to do for my birthday, which was a few days ago, I said, let's cook a multi-course Italian dinner together! Eggplant involtini was the main course of our Italian feast. It consists of thinly sliced baked eggplant stuffed with wilted greens and ricotta, served over a homemade tomato sauce. Delicious!

Adapted from Ashley Hughes's rotolo recipe. I was looking for a way to make the rotolo gluten-free and decided to use eggplant slices in lieu of pasta, which turns out is involtini!

2 firm medium eggplants
1 tbsp. canola oil
2 garlic cloves, minced
160 g. mixed baby spinach and arugula
1 1/2 c. ricotta (homemade recipe)
pinch nutmeg
1/4 tsp. each salt & pepper
1/2 c. old cheddar cheese, grated
20 chestnuts, cooked or vacuum packed (optional)

Tomato Sauce
2 garlic cloves, minced
2 tsp. balsamic vinegar
pinch sugar
400 g. tin diced tomatoes
salt, pepper & crushed chili flakes to taste

Preheat the oven to 170 C/350 F. Line two baking sheets with parchment paper. Remove the stems and cut the eggplants lengthwise into 1/4 inch slices - you'll end up with about 16 total. Using two teaspoons of oil, lightly brush both sides of the slices with canola oil and lay on the baking sheets in a single layer. Sprinkle each baking sheet of eggplant with one pinch of salt. Bake until soft, about 20-25 minutes, turning midway.

In a frying pan, heat one teaspoon of oil over medium-low heat. Cook the garlic for 1-2 minutes then add the greens. Cook another 2-3 minutes, stirring frequently, until wilted. Remove from the heat and roughly chop. Combine with the ricotta and stir in the nutmeg, salt and pepper.

In a lightly greased 8 x 8 inch baking dish, combine the ingredients for the tomato sauce. Create the involtini by placing two tablespoons of ricotta filling at one end of each eggplant slice and rolling it tightly. Place the roll seam side down in the baking dish on top of the tomato sauce. Sprinkle with chestnuts and grated cheese and bake in the oven for 20 minutes until hot and bubbling.

Cauliflower Soup with Cornmeal Muffins

Together, the cauliflower soup and cornmeal muffins make a healthy yet surprisingly hearty meal. Don't confuse hearty with heavy though, with no gluten, cream or butter, this menu is practically guilt-free! Adding a little cornstarch to the pureed cauliflower and milk makes a thick and creamy-tasting soup.
My husband and I both love cornmeal muffins. Over the years I've tried a number of different recipes, but never one with olives before. I love the wonderful savoury flavour of these, and that they don't contain (nor do they need) any added sugar. They also hold together perfectly, so leftovers make a convenient snack.

Cornmeal muffins adapted from The Green Kitchen.

Cauliflower Soup
1 tbsp. extra virgin olive oil

2 onions, diced

3 garlic cloves, minced

1 cauliflower, cut into small pieces

4 c. vegetable broth

2 bay leaves

4 c. milk (whole or 2%)

1 tbsp. cornstarch

1 c. old cheddar cheese, grated

salt & pepper

crushed chilli flakes (optional)

Cornmeal Muffins

3/4 c. oats

1 c. cornmeal

1 c. rice flour

2 tsp. baking powder

1 tsp. baking soda

1 tsp. dried oregano

1 tsp. salt

3 eggs, beaten

1 c. plain yoghurt

1/4 c. milk

1/4 c. extra virgin olive oil

100 g. feta, crumbled

10-15 olives, pitted and roughly chopped

1 red chilli pepper, deseeded and finely chopped

Preheat the oven to 350 F. Lightly grease a 12 muffin tin.

In a large pot, cook the onions in the olive oil over medium-low heat until softened, about 5-10 minutes. Stir in the garlic and cook for another 2 minutes. Add the vegetable stock, cauliflower and bay leaves, increase the heat to medium-high and bring to a boil. Cover, reducing heat to low, and cook for 20 minutes, until the cauliflower is very tender.

Pulse the oats 10-15 times in a food processor or blender to reduce the size of the oats. Transfer to a large mixing bowl and stir together the dry ingredients. In a separate bowl, beat the eggs then stir in the yoghurt, milk and olive oil. Pour the wet mixture over the dry ingredients and stir until just combined. Fold in the feta, olives and chilli. Spoon evenly into the muffin tin holes. Bake for 20 minutes, rotating the tin partway.

Add the milk (reserving 2 tablespoons) to the pot, remove the bay leaves, and puree the soup using an immersion blender until smooth. Increase the heat to medium and bring the soup to a simmer. Stir the cornstarch into the reserved milk until smooth. Pour the slurry into the soup, reduce the heat to low, and cook for another 5-10 minutes, stirring often. Remove from the heat, stir in the cheese, salt and pepper. Garnish with chilli flakes, if using. Serve hot with muffins fresh from the oven. Yum!
 

The soup serves 5-6 as a main. Makes 12 muffins.

Coconut Tempeh with Red Curry Noodles

Coconut tempeh is a bit like coconut shrimp for vegetarians! It's crispy, tasty and very high in protein. It makes an impressive appetizer served with dipping sauce or dresses up just about any meal as a side. The easy Thai red curry sauce compliments the vegetables and noodles while enhancing the coconut on the tempeh and adding some heat. Though largely unattended, it takes some time to soak and set the tempeh, but one bite and I'm sure you'll agree it was worth it!

This meal is inspired by a couple menu items at the fabulous vegetarian restaurant Fresh in Toronto.

300 g. tempeh (approximately), cut into 1/4-1/2" thick strips

1 tbsp. salt

2 bay leaves

1/4 tsp. crusted chilli flakes

1/4 c. flour

1/4 tsp. curry

1/4 tsp. salt

1/4 c. milk (cow's, almond, soy, or other)

3-4 tbsp. water

2 c. unsweetened medium coconut

1/2 c. canola oil

300 g. buckwheat soba noodles

1 sweet potato, diced

1 red pepper, diced

1 avocado, diced

few cilantro leaves, for garnish

1-3 tsp. Thai red curry paste, depending on heat and strength

1/4 c. lite coconut milk

1/2 tsp. tamari or soy sauce

Combine the salt, bay leaves, chilli flakes and about 2 cups of water in a  shallow dish. Soak the tempeh in the seasoned water for 30 minutes to 2 hours in the fridge. (Add more water to cover, if needed.)

Preheat the oven to 200 C/400 F. Cook the sweet potato and red pepper until tender, about 30 minutes, turning halfway.

Remove the tempeh from the water, rinse and set aside on a plate. Combine the flour, curry, salt, milk and water in a mixing bowl to form a thin batter. Place the coconut on a plate. Dip the tempeh first in the batter, then press and coat in the coconut. Set on a plate or tray and refrigerate for 30 minutes to set.

Heat the canola oil in a small sauce pan over medium heat. Fry the tempeh in small batches cooking each side for 1 to 2 minutes, until golden brown. Keep warm in the oven.

Bring a pot of salted water to a boil. Cook the soba noodles according to the package's directions. Combine the curry paste, coconut milk and tamari in a small dish. Serve the vegetables and tempeh over the noodles dressed with curry sauce.

Roasted Peppers Stuffed with Quinoa

Quinoa is a wonderful gluten-free grain, high in both fibre and protein. I love creating well-balanced one dish meals that cover all the bases. This meal does exactly that - with style! In one go you've had vegetables, whole grains, pulses, and even a few raw seeds. This dish has lots of textures, flavours and colours. There is a subtle Tex-mex flair, with smooth avocado, tangy lime and just a hint of smoky heat. A gorgeous dish that appeals to all the senses.

Adapted from How to Cook Everything Vegetarian.
 

2 or 3 coloured peppers

3/4 c. quinoa

1 large carrot, finely diced

1 medium sweet potato, chopped
2 garlic cloves, minced

400 g./2 c. cooked chickpeas

1 tsp. smoked paprika

2 tbsp. fresh cilantro, chopped

1 red chilli, finely diced

2 tbsp. pepitas (green pumpkin seeds)

1 avocado, diced

1 1/2 tbsp. lime juice

2 tbsp. extra virgin olive oil

Preheat the oven to 220 C/425 F. Cut the peppers in half and remove the seeds, white rib and stem. Place skin-side down on a baking sheet lined with parchment paper. Bake for 25-30 minutes, until slightly charred and semi-tender, rotating the tray midway.

Cook the quinoa, with a pinch of salt, according to package directions. 

In a medium frying pan with a lid, cook the carrot and sweet potato with a teaspoon of olive oil on medium to medium-low heat until the vegetables are tender, about 10-15 minutes. When there are a few minutes of cooking time left, add the garlic and chickpeas. Remove from the heat, stir in the cooked quinoa, paprika, cilantro, chilli and pepitas. Just before serving, add the avocado, lime juice and olive oil and gently fold together a few times. Scoop the quinoa into the peppers. Serve hot or at room temperature.

Falafel Fiesta

This would be a Mexican fiesta if not for the chickpea and cauliflower falafels, but I like that there's an unexpected guest at the party! Besides, these falafels are a super-healthy baked version. All the elements of this meal are homemade, so there are a number of recipes below, but most are surprisingly quick and easy to put together.

Falafel recipe adapted from Lentil No-Meat Balls, Tortillas from allrecipes.com, and Cilantro Pesto from Lemon Pesto.

Chickpea & Cauliflower Falafels
1/2 head of cauliflower, cut in half
2 bay leaves
pinch salt
400 g. tin or 2 c. chickpeas, drained
2 tbsp. fresh cilantro, carefully washed and chopped
zest of half a lemon
1/2 tsp. smoked paprika
1/2 tsp. salt
1/2 tsp. crushed hot chilli flakes
1 egg, beaten
3/4 c. wholegrain breadcrumbs

Whole Wheat Tortillas
1 c. all purpose flour, plus more for dusting
1 c. whole wheat flour
1 tsp. salt
1 tsp. baking powder
3-4 tbsp. butter or shortening, cubed
3/4 c. water

Cilantro Pesto
half bunch cilantro, including stems
juice of 1 lemon and half the zest
half a garlic clove
2 tbsp. pepitas (raw pumpkin seeds)
2 tbsp. extra virgin olive oil
3 tbsp. water
pinch salt

Easy Homemade Salsa
400 g. tin of diced tomatoes
half a garlic clove
1 hot red chilli pepper
4 sprigs of fresh cilantro
1 tsp. white vinegar
pinch salt

Charred Peppers
2 coloured or 1 package mini peppers
1 tsp. canola oil
salt and pepper

1 c. melting cheese (Cheddar, Monterey jack, Colby or other), grated

Cook the cauliflower with the bay leaves and a pinch of salt in a pot of boiling water for 20-25 minutes until tender. Drain and set aside to cool. Puree the chickpeas and cauliflower using a food processor or immersion blender. Stir in the cilantro, lemon zest, paprika, salt and chilli flakes. Incorporate the egg and breadcrumbs, then chill for 30 minutes in the fridge.

Prepare the tortilla dough by mixing together the flour, salt and baking powder. Cut in the butter using two knives like scissors, or pinch with your fingers to incorporate. Stir in the water until the dough comes together and then kneed a few times to form a ball. Cover in plastic wrap and set aside for 20 minutes.

Preheat the oven to 190 C/400 F. To make the cilantro sauce, whizz up all the ingredients in a food processor or blender. Pour into a dish.

Add half the diced tomatoes and the remaining salsa ingredients to the processor. Puree until smooth. Stir in the remaining tomatoes and transfer to a bowl.

Roll the falafel dough into 16 to 20 balls, flatten slightly and place on a baking sheet lined with parchment paper. Bake in the oven for 30 minutes, turning midway.

Place a large frying pan on the stove over medium heat. Divide the tortilla dough into 8 balls. Dust your work surface with a little flour then roll out the dough into thin circles. Cook each tortilla in the pan for 1-2 minutes per side.

Heat the canola oil in a small frying pan over medium-high heat. Add the peppers and cook, stirring frequently for about 5 minutes until slightly charred.
 

Almond Shortbreads

My lovely grandmother was kind enough to give me her other fantastic shortbread recipe! These, along with Nan's Shortbread Cookies, remind of Christmas as a child. My Nan would always make both recipes, and I would have to have one of each because I couldn't pick which ones I liked more! She usually put a few drops of red or green food colouring in these cookies for the holidays, but since it's October, I stuck with au natural! The almond meal gives these shortbreads a great flavour and texture. They also have less sugar than traditional shortbreads.

Recipe adapted from Elva Zehr's.

 

225 g./1/2 lb. butter, melted

1 c. almond meal

2 c. all-purpose flour

6 tbsp. icing sugar, plus 1/4 c. for dusting (optional)

Preheat the oven to 150 C/ 300F. Line a baking sheet with parchment paper. Combine all the ingredients in a bowl. Gently shape the dough with your hands to form finger-shaped cookies. Bake for 30 minutes, rotating the tray midway. Once mostly cooled, roll in icing sugar to coat.

Barley Arancini and Roasted Root Vegetables with Lemon Yoghurt Dressing

Arancini is typically made using risotto made with Arborio rice, a short-grain white rice. This recipe uses barley, which is easier to prepare (no constant stirring) and is a whole grain, high in protein and fibre. The barley gives the arancini a lovely hearty and slightly chewy texture. The light but creamy lemon yogurt dressing is quick and easy to prepare and is the perfect accompaniment to both the arancini and the roasted vegetables.

To serve the arancini as an appetizer, form the barley into 16 instead of 8 balls. Serve with lemon yoghurt dressing or tomato sauce.

Adapted from Trupps' Wholefood Kitchen.

1 c. pearl barley

1 vegetable bouillon cube

2 garlic cloves

1/4 tsp. each dried thyme, oregano and smoked paprika

pinch salt & pepper

8 x 3/4" cubes of melting cheese (mozzarella, cheddar or other)

1/4 c. flour

2 eggs

1 c. whole grain breadcrumbs

1/2 c. canola oil

4 carrots

1 sweet potato

1 kg./2 lbs. squash or pumpkin

2 tsp. extra virgin olive oil

Lemon Yoghurt Dressing

1/4 c. plain yogurt

juice of half a lemon

1 tsp. extra virgin olive oil

1/4 tsp. thyme
pinch salt

1-2 tbsp. water to thin

 

Cook the barley with the bouillon cube and garlic, according to package directions. Set aside to cool.

Preheat the oven to 200 C/400 F. Cut all the vegetables lengthwise - the carrots in half, the sweet potato in 8 wedges and the pumpkin in 1 cm/1/2" slices. Toss in olive oil then lay in a single layer on baking sheets lined with parchment paper. Bake until tender, about 40 minutes, turning halfway.

Stir the herbs, salt and pepper into the barley. With damp hands, roll the barley into 8 large balls. For each, make an indent by pressing your thumb into the ball then stuff with a cheese cube. Reshape the ball to close the gap. Place in the fridge to set for 10-30 minutes (longer is better). In the meantime, prepare the sauce by combining all the ingredients.
 

Pour the canola oil in a large frying pan over medium-high heat. Place the flour and breadcrumbs on separate plates. Beat the eggs in a bowl. Roll the barley balls first in the flour, then dip in the eggs and coat with breadcrumbs. Fry the balls for 7-10 minutes turning every minute until all sides are golden brown. Drain on paper towels. Serve hot with the roasted root vegetables, drizzled with lemon yoghurt dressing.