Cheaty Kitchen

Low-to-No-Fat Pea Soup

2010-02-26T19:56:10Z

As many Torontonians in my area know, one of the best pea soups in the city can be found at United Bakers — a Kosher-style restaurant in Lawrence Plaza. It’s not my favourite place to go because it’s not exactly chic…, not at all chic, and because I usually see half the people I knew in high school when I go there — and I like to relax when I dine. I used to take out their pea soup and their Greek salad ALL the time. But, now that I’m vegetarian, I can’t eat these dishes. The pea soup has butter in it, and, of course, the Greek salad has cheese in it. Until now, I haven’t met a pea soup as great as theirs, though. Until now….

Meet the best low-to-no-fat pea soup on the planet — right here in Cheaty’s kitchen, and soon in yours if you take my word for it. This soup tastes EXACTLY like United Bakers, without the BUTTER, and without any added fat. The secret, I think, is in the carrots and sweet potatoes….

CHECKIT!

Ingredients:

2 cups dried split peas (rinsed)
6 cups water (or vegetable broth)
1 onion (chopped)
2 cloves of garlic
2 carrots (sliced)
2 stalks of celery (sliced)
2 handfuls kale or spinach (chopped)
1 potato (peeled and chopped)
1 sweet potato (peeled and chopped)
1/2 tsp dried marjoram
1/2 tsp dried basil
1/2 tsp turmeric
1/2 tsp ground curmin
Sprinkle of pepper
Sprinkle of salt (optional, to taste)

Instructions:

1. In a large pot, combine peas, water/broth, onion, garlic, carrot, celery, potato, sweet potato, and marjoram, basil, turmeric, and cumin. Cover loosely.

2. Let it simmer, medium heat, until the peas are tender — approx. 1 hour.

3. Scoop as much of the soup as you like into a blender and puree until smooth. I like my pureed soups a LITTLE crunchy and colourful, so I puree about 3/4 of it. If you want a perfectly smooth soup, you can use a hand blender, of course, or transfer the whole thing to a blender or food processor.

4. Return the soup to the pot, stir in the pepper (and teeny bit of salt to taste — only if you feel it’s necessary).

Storing: I’ve kept this soup in my fridge for up to a week. I ladle up only what I need each time because it’s not good to keep reheating it.

This soup is so hearty it’s a meal in itself. Enjoy! And let me know how you like it!

Love!
xo Haley-O

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Fancy Udon Noodles With Shiitake Shrooms & Chickpeas

2009-12-30T23:34:51Z

I’ve been cooking up a STORM lately. It’s part of my New Year’s Resolution. I’m going to stop going to Starbucks and ordering take-out and START cooking and REALLY paying attention to what I’m putting into my body. And, INDEED, with a little motivation, some good slippers, some help from must-have STAR cookbooks, like…

…and a little creativity, I am SO good to go. I’m, like, DINING in my own home.

This particular recipe was adapted from Isa Chandra Moskowitz and Terry Hope Romero’s brillers tome Veganomicon (recipe p. 201). And it is UNBELIEVABLE. My little 2-year-old was begging me for “MORE NOODLES, MAMA!” And I…. I could not SPEAK while eating this dish. (I was even able to take a GOOD PHOTO of it — see above? — which NEVER happens; I am NOT a food photographer most days.)

In my adaptation of the recipe, I lowered the fat and salt content, and I added chickpeas for protein — making this a complete, one-dish vegan meal!

OH! And some of the ingredients may seem scary, I know. But, just buy a pack of Udon noodles (I used Kamut), some delicious Umeboshi vinegar (or Mirin, a Japanese rice wine), some brown Miso, and, really, any mushroom will do — I splurged on Shiitakes because they’re apparently among the most healthful. Just go out and buy them. Be adventurous! It’s no biggie, really, and the recipe’s a cinch.

Speaking of healthful, among the shiitakes, the miso, the umeboshi vinegar, the kale and the chickpeas (cooked from scratch), this is not only a ridiculously delicious dish, but it’s also a disgustingly HEALTHY dish.

Check it!

INGREDIENTS

1 package Udon noodles
1 tbsp Oil (I used olive oil – and cooked dish at low to medium heat)
1/2 Onion (thinly sliced into “half moons”)
3 cloves Garlic (minced)
1/2-1 cup Shiitake Mushrooms (stemmed and chopped)
2 tsp fresh Ginger (grated/minced — use 1 tsp ground ginger if you must!)
1 tbsp Umeboshi Vinegar (OR Mirin)
1 cup Water
3 tbsp Brown Miso

2 cups cooked Chickpeas
2 big handfuls Kale (lovingly tear it up into bite sized pieces)

INSTRUCTIONS

1. Cook the Udon noodles (see package instructions).

2. Meanwhile, using low-to-medium heat, sauté onions, mushrooms, and garlic in the olive oil — until onions and shrooms are just softened (about 5 or so minutes).

3. Sprinkle ginger and continue to sauté a little longer.

4. Next comes the umeboshi vinegar, water and miso. Sauté, sauté, sauté.

5. Add the kale and chickpeas, stir it up, and cover until kale is softened.

6. Add in the noodles, mix, and mix.

7. I’d let it sit for a bit — allowing the noodles and chickpeas to really absorb the flavours — if you can resist, that is….

8. ENJOY!

9. Let us know if you LOVED it, too!

Serves 4-6.

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Caroline Dupont’s Green Smoothie

2009-11-30T01:53:09Z

As part of my new diet/lifestyle regimen, I am no-matter-what supposed to have a Caroline Dupont green smoothie in the morning. I’ve been doing it for a few mornings now, and it truly is a great, healthy way to start my mornings. INFINITY better than the Starbucks Grande Soy Tazo Chai Lattes I’ve been guzzling daily. So, I want to share it with you here, too.

INGREDIENTS:

Fruit: berries pear, apple, peaches, banana, soaked dried fruit like apricots – any combination;

A big handful (2 – 3 cups) organic baby spinach

Water or fruit juice (about 2 cups);

Green powders like spirulina or barley grass juice powder – you can find this at the – Health Food Store (1 tsp or so);

Natural Traditions sprouted chia and flax;

Possibly Vega Smoothie Infusion (Health Food Store).

I like to add about a half of teaspoon of natural vanilla to my smoothie. It gives it a little ZING and seems to mask some of the “green” taste.

INSTRUCTIONS:

Place all the ingredients in a blender, and puree until REALLY smooth. I sometimes puree for 3 minutes (because I don’t want to be crunching chia as I drink – no thank you!). ENJOY!

WARNING: Caroline calls it a green smoothie because it really is GREEN! Don’t let that scare you….

I’ve never taken spirulina before, and I’m really excited about it. It makes the smoothie SUPER GREEN. Imagine how many servings of vegetables and fruit there are in just that smoothie!?

So, try this out, and let us know how it CHANGES YOUR LIFE!

For more recipes and health info from Caroline, see her truly excellent book Enlightened Eating. Also, please visit her website for more resources, such as her new healthy eating DVD and meditation cds, Carolinedupont.com.

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Guest Cook: Mike Laur Talks Movies, with Recipes for Raw Snacks!

2009-10-06T15:09:09Z

Since I can’t post as much as I’d like here lately, I’ve asked some friends to help out. Welcome Mr. and Mrs. Raw, otherwise known as Mike and Jennifer Laur. You can read all about their journey toward the raw vegan lifestyle in their adorable, inspiring bio (and great read) HERE. Take it away, MIKE!

Hello everyone. Lets talk movies.

I am a movie fanatic. And if you give me enough hours in a day I’ll watch as many movies as I eat goji berries. And I eat A LOT of goji berries. Just ask Jennifer, she has to bring them home from her store all too often.

But for me films create a complex world of stories and memories and like my goji berries, I couldn’t live without them.

I get laughs, I get scared, I get thoughtful, I get all the things I expect to get from a great film, I even get tears…ah, well I mean, from all those fresh onions Jen cuts up.

But how often do we watch a movie that changes our lifestyle?

The six movies below have affected me and Jennifer profoundly. In fact, Food Matters was a film that changed our paths even before the end credits rolled. We knew we had to change our lives immediately, and in the four months that have passed since we watched the film we have become a 100 percent raw foodists.

But that’s what it takes sometimes. You don’t have to be sick or in pain or whatever rock bottom it may be for you. In some cases all it takes is a great movie to just wake you up and send you off as a new student just about to enter the doors of a new school of thought. The other five films can be just as life changing and I hope they can affect you in the positive ways they have for us.

But don’t stop there! Continue on a you’ll find a few delicious raw recipes from Jennifer that you can munch on while you view your film. No need for popcorn!
Enjoy!

Mr. and Mrs. Raw

1. Food Matters

This is an exceptional film and happens to be a great one for the uninitiated as well. And it makes perfect sense. You are what you eat. From raw food to superfoods, organics to vitamin supplementation, this movie covers it all.

2. Simply Raw: Reversing Diabetes in 30 Days

You mean food has the ability to cure me? Most of us are dead set on science and conventional medicine to make us better but this movie is an inspiring look at 6 diabetic individuals and the journey they make towards a cure through raw foods. The results are astonishing.

3. Crazy Sexy Cancer

Cancer. The very thought of it can cause fear. How would we react if we were
told we couldn’t be cured? This is another uplifting film that documents survivor Kris Carr’s journey into experimental healing as she stumbles upon raw food. It is filled with stories of strength, determination and humour.

4. Our Daily Bread

Ever thought about how your food is created in this high tech world of production? This is a unique film that uses powerful imagery to reveal just what process our food is subjected to. Without narration the film provides the viewer with the information to create an opinion without corporate name dropping and biases.

5. The World According to Monsanto

How far will corporations and governments go to make a profit? Even your food is at risk. A detailed look at how a company like Monsanto is working towards a global seed stranglehold and the dangers we all face with GMO foods. This movie solidified my belief that organic food is the only way to eat.

6. Blue Gold: World Water Wars

I would say most North Americans take water for granted. I certainly did until I viewed this movie. And eventually if we continue down the path of environmental destruction and excessive waste we might all see the effects of water deprivation and privatization. Thanks to the World Bank and IMF, poor economic countries are already witnessing the misuse of their water. Could you live without water for more than a week?

Raw “Where’s the Beans?” Hummus

2 zucchini, peeled and chopped (about 2 cups) leave peels on for a green hummus
1/2 to 3/4 cup raw tahini (put 1/2 cup if you don’t really love the taste of tahini and 3/4 cup if you love it!!)
1/2 cup fresh lemon juice
1/4 cup raw olive oil
2 to 4 cloves garlic depending on your own preference
1 tsp sea salt
1/2 tbsp cumin

Process all ingredients in a food processor and process to desired consistency. Eat with cup up veggies or some raw crackers.

Fresh Rawtastic Guacamole

4 avocados
1/2 small red onion chopped fine
5 to 6 cherry or grape or one small tomato chopped
1 lemon or lime juiced
1 to 2 cloves garlic pureed
1 tsp cumin
1/2 tsp salt
1/2 tsp pepper
1/2 to 1 hot pepper finely chopped (jalapeno if you have) or 1 tbsp of hot sauce (omit if you do not like spicy!!!)

Add all ingredients together and mash either with a potato masher or with a fork.

Sometimes I like to add cucumbers finely chopped to add some more crunch to it.

Also if making this dip for a lot of people puree up some celery and add it to the avocado to increase the amount of dip without using more avocado, plus it is a good way to get some of that celery goodness without the celery taste, for all those who dislike celery!!!

If making the dip ahead of time, put the pits back in, as it helps keep the guacamole green.

Enjoy with organic chips or raw crackers.

Michael currently works in an advertising company, but with tasty food, proper nutrition and amazing health constantly on his mind his goal has him in enrolling in the Natural Nutrition program at the Canadian College for Natural Nutrition next fall. He is constantly inspired by the likes of Victoria Bountenko and David Wolfe.

His wife Jennifer works at Organic Abundance, an organic grocery store in Toronto and is lucky enough to spend all day talking about organic food, looking at organic food and eating organic food!!

Please check out their extended bio: “Did My Meat-Loving Self Just Call Me a Veggie-Loving Pansy?”

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Dreena Burton’s HEAVENLY Tahini Sauce

2009-11-09T02:33:46Z

My kids ate their salad last night. We’re talking carrots and LETTUCE. Romaine lettuce. And it was all because of Dreena Burton’s “Sesame Mustard Tahini Sauce” (from her awesome cookbook Vive le Vegan p. 56), which I drizzled generously on their salads. I am telling you, this dressing is one of the most delicious things I’ve ever tasted. It’s so good, I’m bringing it to dinner tomorrow night — for my entire extended family and friends to enjoy.

Here — look how happy:

The beauty of this dressing, too, is that it’s versatile. It’s great not only on salad, but also on grain dishes and veggie burgers. Since it gets thicker over time, it makes a dip that’s actually better than hummus.

The ingredients in this dressing are also beyond healthy — a healthy dose of apple cider vinegar (great for arthritis, I hear), and tahini (which is a good vegan source of calcium, protein, B vitamins, and essential fatty acids for GORJ skin, etc.). And the kids never have to know….

Check it!

DREENA BURTON’S SESAME MUSTARD TAHINI SAUCE

INGREDIENTS

(Note: See Dreena’s book for further recommendations for use. I have altered the ingredients only slightly to make it more raw, and because I only own cold-pressed sesame oil!)

1/2 cup water (if desired, add more water to make it thinner)
1/2 cup tahini
1/3 cup apple cider vinegar
1 clove garlic (sliced)
1.5 tbsp agave nectar
3 tbsp low-sodium tamari
1 tbsp sesame oil (cold-pressed unrefined, if possible)
2 tsp dijon mustard
1/4-1/2 tsp sea salt (to taste)

INSTRUCTIONS

Easy: Just stick it all in a blender and puree until smooooth!

Enjoy!

Posted with the permission of Dreena Burton.

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Fit for a King: Raw Vegan “Caesar” Salad

2009-09-07T04:01:37Z

Whenever I go to one of my favourite health food stores in Toronto, Organic Abundance, I not only stock up on wholesome goodies, but also knowledge. They’ve got some wise vegans over there, including one Jennifer Laur.

Jennifer Laur is a raw vegan, and she — like a growing number of peeps from all walks across the globe — are loving this eco-friendly and truly tasty way of life.

Maybe it’s the trademark youthful glow of these raw vegans (Jennifer looks amazing), I’m not sure…. But, I want to get ON THAT! I mean, it makes sense. When you cook something, as the theory goes, you’re killing all its key nourishing enzymes. While I don’t believe one has to go completely raw to reap the benefits, I do think the more raw you eat the better. I certainly feel better since I’ve consciously added more raw into my diet.

So, Gorgeouses, meet Jen. Jen? Meet the Gorgeouses. Jen’s going to help us add more raw into our diets by bringing on the scrumptious recipes now and then. Starting with this delightful raw vegan Caesar Salad. I tried it just tonight. And, while it doesn’t taste EXACTLY like Caesar (I may have used too much lemon juice, and I didn’t have any coconut on hand), I loved it, and, more importantly, my picky little eaters each ate A BOWL of salad drizzled with it. So, there you go. TRY IT!

INGREDIENTS

SALAD

1 head romaine lettuce
1 cucumber, chopped
1 red pepper, chopped
1/2 cup red onion, chopped
1 large carrot shredded
1/2 cup dried coconut, grated

DRESSING

2 tbsp olive oil
1 lemon, juiced (2 tbsp max, I’d say)
1 tbsp honey (vegans who don’t eat honey can substitute with 1tbsp agave nectar)
1 large garlic clove, pressed
1/2 tsp sea salt
1/4 cup pumpkin seeds, ground

INSTRUCTIONS

1. Combine the lettuce, cucumber, red pepper, onion, carrot and lettuce in a large bowl.
2. Mix all the dressing ingredients together in a bowl.
3. Pour dressing over salad. Toss well, and serve!

Again, I didn’t have coconut on hand, and I decided to omit the onions. So, I’d say these two items are optional. The shredded carrots, however, are a must. Their juice somehow adds to the richness and texture of the dish. ENJOY! And let us know what you think!

Thank you Jen!

Love!
xo Haley-O

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Caroline Dupont’s Cheatilicious Chai

2009-08-31T00:51:56Z

Lately, I’ve been having consultations with the lovely Caroline Marie Dupont who wrote what is perhaps my favourite food book, Enlightened Eating: Nourishment for Body and Soul (Cheaty HIGHLY recommends):

In our most recent meeting, some mornings ago, Caroline invited me into her kitchen and made me a chai — because she knows I have that, erm, wretched little GRANDE STARBUCKS SOY CHAI LATTE addiction. I didn’t expect much, to be honest, because nothing thus far has compared to Starbucks’ chai, and I’VE TRIED EVERYTHING. But, I decided to humour her, and I watched with great interest as she pitted the dates (best sweeteners, by the way, for smoothies).

Much to my surprise, this chai FAR SURPASSED Starbucks’. Yes, Caroline did it again. So, I told her I HAD to share it with my readers. And, since this recipe is not in her book, she typed it up just for us. Enjoy! But, first, Caroline’s cat — because LOVE….

ALMOND CHAI (SERVES 4)
A richly spiced creamy treat. Enjoy!

INGREDIENTS
1 cup soaked almonds
4 cups fresh water
1 ½ Tbs ginger
2 tsp cinnamon, or 2 inches cinnamon stick
½ tsp nutmeg
½ tsp cardamom
1 tsp allspice
¼ tsp black pepper, or 4 black pepper balls
pinch sea salt
1 tsp vanilla extract
1/4 cup soft dates, or soak ½ hour
2 Tbs raw honey (vegans who don’t eat honey can substitute with 1.5 tbsp agave nectar, or to taste)

INSTRUCTIONS
Rinse soaked almonds and blend with water and all other ingredients at high speed until smooth. Pour through a fine strainer, pressing with a spoon to remove all milk. Or, use a nut milk bag available through naturallyalive.ca (or do a search under “nut milk bags” on the internet). Taste and adjust sweetness if desired.

Serve slightly warmed, chilled or at room temperature.

Serves 4

Caroline and I sipped our smooth sweet chais during the consultation in THIS lovely room that OOZES spirituality (an area in which I have been GRAVELY lacking of late)….

BLISS!

Love!

xo Haley-O

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Rice Rice Baby!

2009-08-12T02:25:37Z

It was my part-time nanny who discovered little Rascal’s love for rice — “RASH, Mama, RASH!” And it was my part-time nanny who fed him hot dogs for lunch today. I almost had a heart attack when she told me, especially since I’m trying REALLY HARD to adopt the DR. FUHRMAN’s eating plan for my children (sshhhh! don’t tell Josh) — which emphasizes loads of vegetables and very little animal products. I’ll leave MOST of the treats and animal products to grandma and the nanny…. The kids’ll thank me later.

Because they had hot dogs for lunch (God help me), I wanted to give them a straight vegan dinner. And it was NICE for me to be able to eat exactly what they were eating. I made this great pesto rice dish and some grilled peppers and portobello mushrooms — which EASILY take the place of steak on a vegan plate. YUM. I finished the meal off with a KALE/banana/strawberry/omega 3 oil smoothie. The ingredients of which I could never duplicate (but see sidebar tag cloud for sneaky smoothie ideas).

And now for the recipes. Check it….

PESTO RICE

INGREDIENTS (serves 4-6)
1 cup Brown Rice
2 cups Water
1/2 cup Chopped Mushroom
Basil (to taste)
2 tsp Extra Virgin Olive Oil
1-2 Cloves Garlic (minced)
Salt (DASH; optional)
Pepper (to taste; optional)
Handful Pine Nuts (or so)

INSTRUCTIONS:
1. COOK RICE: In a medium-sized pot, pour in the rice and water and BOIL. Turn heat down to low when water starts to boil, and let sit for 15 mins. Turn OFF heat, and let sit until all water is absorbed.
2. Sprinkle the mushrooms on top as rice sits cooking (this will steam them to perfection).
3. Once rice is done, and enough water absorbed, add the oil, basil, garlic, salt, pepper, and pine nuts. Note that HEAT IS OFF. We want to keep the oil, etc., raw, for maximum health benefits!

Et voila!

ROASTED RED PEPPERS AND PORTOBELLO MUSHROOMS

INGREDIENTS
Portobello Mushrooms (thickly sliced)
Red Pepper (sliced)
Any other veggie
Canola Oil Spray (preferably high-heat resistant Spectrum, organic)
Tamari Sauce (or soy sauce)

INSTRUCTIONS
Preheat oven to 400ºF. Place reusable silicon mat on baking sheet (to make it nonstick). Place veggies on baking sheet and SPRAY until just covered. Bake for about 20 minutes, or until peppers start to darken and crisp lightly at the edges. Place veggies in a bowl and mix with tamari sauce to taste. ENJOY!

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Cheaty’s Favourite Salad Dressing

2009-03-09T13:08:17Z

This salad dressing is my own li’l concoction. I’d forgotten about it for some time. But, today, I decided to make the family a great salad — because, really?, what better way to show your family you love them than make them a fresh salad, especially after DADA took them out for grilled cheese, french fries and popcorn. Ahem.

It is seriously delicious — nutty and tangy — and composed of only a few ingredients. Walnut oil may be an unusual one for you, but it’s a TASTY alternative to flax seed oil for getting your daily dose of omega 3 fatty acids (which, as most of you know, are essential fats — essential to both physical and emotional health).

Check it!

INGREDIENTS

1/2 cup Walnut Oil
1/4 cup Balsamic Vinegar
1 tsp Dijon Mustard
1 clove Garlic (minced)
Pepper (to taste)

INSTRUCTIONS

Put all the ingredients in a bowl, stir, and drizzle on salad. It would be great if you could let it sit for a bit before serving, so the vinaigrette can absorb the garlic flavour, but no biggie.

ENJOY! And let us know what you think!

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Oatbran Raisin Cereal Muffins (and Great Egg Replacers!)

2009-03-05T05:26:10Z

The Monkey actually ASKED me to make muffins today. And she LOVED these ones. She loved them even more, she claimed, than her favourite STARBUCKS muffins. SO THERE! Ha!

So, I try to keep this blog as vegan as possible. And I’m finding so many baking recipes I love call for eggs. Without further ado, then, I give you vegan egg substitutes — good for vegans AND those who, like me, couldn’t crack an egg properly if their life depended on it….

FLAX SEEDS AND WATER

For one egg, grind 1 tablespoon of flax seeds (or just measure 2.5 tablespoons of ground flax seeds) and mix with 3 tablespoons water. The mixture will become thick and gooey as you beat it. If the recipe you’re using is already pretty wet, you may be able to skip the water — just blend the flax in well. Of course, the best part about substituting eggs with flax (aside from happier hens) is the omega 3 factor! Ground flax is a great source of omega 3 fatty acids.

MASHED BANANAS

For one egg, mash half a banana! EASY! Just, be careful: only use this egg replacer if you don’t mind your baked goods tasting a wee bit like banana….

These are my favourite egg substitutes because they’re so easy and available…. But, there are others. See HERE for more on the above ideas and other great egg substitutes.

In the meantime…, I give you your muffins, Gorgeouses!

INGREDIENTS
(Makes 12)

2 cups oat bran (preferably a hot cereal mix — get your high fiber!)
1 cup whole wheat flour
1/2 tsp baking powder
1/4 tsp sea salt
1/2 tsp ground cinnamon
1/2 cup milk substitute (I used rice milk)
1/2 cup canola oil (or vegetable oil of your choice)
1 organic egg or egg replacer (beaten)(see above)
1/2 cup maple syrup
3/4 cup raisins
1/4 cup ground walnuts (grind a small handful of whole walnuts)

INSTRUCTIONS

1. Preheat oven to 375°F and grease muffin tin.

2. Combine all the dry ingredients in a large bowl.

3. Combine the wet ingredients in a separate bowl.

4. Pour the dry mixture into the wet, and combine until just blended.

5. Spoon the mix into the muffin tin.

6. Bake for 20 minutes (or until they look ready to you — golden…).

7. Let cool for 5-10 minutes. And ENJOY!

Let me know what you think and, of course, any tips or variations you have!

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