Mushroom Millet and Kale

1 tbsp sesame oil
1 medium onion, chopped
4 cloves garlic, minced
2 tsp minced ginger, minced
1 tsp each black cardamom, caraway powder, cumin
2 tsp basil
2 tsp dulse
pepper
4 cups chopped shittake mushrooms
1 tsp balsamic vinegar
1 tsp Bragg’s or Soy Sauce
4 cups water
1 cup millet
1 bunch lacinato/black kale, sliced thinly

Cook the onions, garlic and ginger in sesame oil until the onions are soft. Add the spices, mushrooms, vinegar, Bragg’s and cook for 5-10 minutes. Add the water and millet for 10-15 minutes. When the millet is almost soft, add the kale so it doesn’t get overcooked. Cook until millet is soft, serve with toasted sesame oil.

Additional vegetables can be added, such as peas and zucchini. The black cardamom is best when purchased whole, in the pod, peeled and ground fresh.

Zucchini and Mushroom Breakfast

Shiitake Mushrooms, enough to half fill a fry pan, sliced
2 small zucchini, chopped
2 medium carrots, shredded
1/4 cup frozen peas
3 cloves garlic, sliced thinly
2 tbsp butter
salt & pepper
1 tsp each tumeric, smoked paprika, coriander, cumin, oregano
Bragg’s or Soy Sauce
1 tbsp nutritional yeast

Melt butter in the frying pan and add garlic. Cook on low heat for 5 minutes, then add mushrooms, pepper and some Bragg’s. Cook for 5-10 minutes on medium-high heat, until mushrooms are loosing water. Add the zucchini, spices, Braggs. You may need to add 1-2 tbsp of water if the pan is dry. Cook for another 5 minutes, you don’t want the zucchini overcooked and mushy. Once the zucchini is just about ready, add the shredded carrots and frozen peas. Another 2 minutes should be enough to heat the carrots and thaw the peas.

The spices can be adjusted to your taste, and the nutritional yeast is optional.

Shiitake Mushrooms and Kale

Shiitake Mushrooms, enough to fill a fry pan, sliced
1 bunch Lacinato Kale, chopped
4 cloves garlic, minced
2 tbsp butter
salt & pepper
1 tsp balsamic vinegar

Melt butter in the frying pan and add garlic. Cook on low heat for 5 minutes, then add mushrooms. Cook for 5 on medium, then add kale on top. The kale will get steamed from the water released from the mushrooms. After 5 minutes, mix together kale and mushrooms, adding balsamic vinegar.

Quinoa and Green Peas

1 1/2 cups water
3/4 cup quinoa, red or white
Bragg’s soy sauce
1 cup frozen green peas
1 tsp sesame oil
pepper
1 tsp nutritional yeast

Bring water and braggs to a boil and add quinoa. Remove peas from freezer, let thaw while quinoa is cooking, about 15-20 minutes. Add peas and remaining ingredients, cover and let steam for 3 minutes or until peas are warm. Experiment with different oils and spices to get a flavour you enjoy.

The inspiration for this recipe came from Thai-Inspired Chickpea Salad by FatFree Vegan Kitchen.

Coconut Tamarind Dressing

2 tsp unsweetened shredded coconut, toasted
1/4 tsp tamarind paste
1 tsp tahini paste
1/4 tsp cumin
1 tbsp olive oil
2 tsp apple cider vinegar
1 tsp braggs soy sauce
pinch of cayenne
2 tsp grated ginger
salt and pepper

Mix together the ingredients for the dressing in a large bowl, adjusting to suit your taste. The measurements are meant to be guidelines, I don’t always follow them exactly.

Chickpea Salad
Serves 4

1 red pepper
1 english cucumber
1 avocado
1 large tomato
1 15oz can chick peas, drained and rinsed
fresh cilantro

Chop all the vegetables into bite size pieces, and mix together with the dressing. If you want this salad to last for a while, don’t add the avocado until ready to eat, otherwise they will go brown.

The black lentils and green beans make a great combination in this dish, but any curry flavour can be used. I picked Patak’s Balti because it was the first one I grabbed from the fridge, but experiment and find the flavour you like best.

Balti Beans and Lentils
Serves 4

1 small onion diced
4 cloves garlic, minced
1 tbsp coconut oil, or vegetable oil
3 tbsp Patak’s Balti
1/2 tsp tumeric
1/2 tsp coriander
1/2 cup black lentils (or french lentils)
2 cups water
2 cups fresh or frozen green beans, cut into bite size pieces,
3 tbsp almond butter

Start by frying the onion and garlic in coconut oil. Any vegetable oil will work, but coconut oil leaves a distinct flavour on the dish without being overpowering.

Add the Patak’s, water, spices and lentils. If you are using fresh green beans, cook lentils for 20-30 minutes until softened but not cooked completely, then add green beans and cook another 10 minutes. For frozen beans, cook lentils until soft, then add green beans and cook until beans are hot. By adding the frozen green beans at the last, they will stay as crunchy as possible.

Don’t forget to stir in Almond Butter before serving.

This recipe is a very simple chili recipe and many of the ingredients can be substituted for what you have on hand.

Chili Chard
Serves 2 as main dish

1 tbsp olive oil
1 medium onion, minced
3 cloves garlic, minced
1 15oz can crushed tomatoes
1/2 cup water
1 15oz can northern beans
1 tbsp chili powder
1 tsp cumin
cayenne pepper
1 bunch swiss chard, chopped

Prep the chard by first soaking it in water, then remove most of the main stem, as it is tough and would take longer to cook. Stack up the chard, and slice into finger width slices using a sharp knife. I find it easier to take several leaves together, roll them and then slice the roll, similar how you would chiffonade fresh basil.

Fry the onion and garlic in oil, before adding tomatoes, beans, water and spices. Cook mixture for 10 minutes, add more water if necessary. Add sliced chard on top and cover for 3 minutes. Stir chard into mixture and cook until softened.

This dressing is similar to many used in asian salads with napa cabbage and ramen noodles. There is no sugar used in this recipe, so the amount of vinegar may need to be adjusted to your taste. If you find it too tart, add some sugar or maple syrup to balance it out.

Sesame Ginger Dressing

1 tbsp toasted sesame oil
1 tbsp olive oil
1 tsp flax oil
1 tsp Bragg’s Soy Sauce
1 tsp fresh grated ginger
1 tsp dulse Flakes
2 tsp apple cider vinegar
fresh ground pepper

I prefer to use Indian thick or thin sev instead of the ramen noodles, and red or green leaf lettuce. Sev can be purchased at most Indian grocery stores, and is made from chick pea flour, salt, oil and spices. The thin sev is spicy but thick sev is milder. Either one gives the crunch to the salad and mixes well with the sesame ginger dressing.

Sesame Ginger Salad
Serves 4-6 as side salad

1 head leaf lettuce
1 avocado, diced
thin or thick sev

Mix together the ingredients for the dressing in the bottom of a large mixing bowl. I like to soak my lettuce in cold water for 10 minutes to crisp it up, then tear into small pieces and spin in a salad spinner. Toss the lettuce in the dressing until well coated.

Distribute the lettuce into serving bowls, then add avocado and sev on top before serving.

What makes this so good is the Coconut flakes and Almond Butter. If you want a creamier sauce, you can add some milk or soy milk.

Curried Cauliflower
Serves 2 as main dish or 4 as side dish

1 medium onion, chopped
4 cloves garlic, minced
2 tbsp coconut oil
2 tbsp Patak’s Korma paste
2 cups water
1 small head of cauliflower, chopped
1 tbsp shredded coconut
2 tbsp almond butter

Fry onions and garlic in Coconut Oil. Any vegetable oil can be used, but coconut oil goes well with the korma spice mix. Add Patak’s and slowly add in the water to form a sauce.

Add the shredded coconut and cauliflower. Cook for 10-15 minutes depending on how cooked your prefer your cauliflower.

Add in the Almond Butter, cooked for a couple of minutes and then serve.

Per serving: 450 Calories (kcal); 35g Total Fat; 12g Protein; 30g Carbohydrate; 0mg Cholesterol; 95mg Sodium; 10g Fiber.

Peanut Butter Banana Smootie
Makes 2 large glasses

3-4 frozen Bananas
2 tbsp Flax meal
1/4 cup Peanut Butter
2 tbsp Cocoa Powder
1 tbsp Agave Nectar
2 cups soymilk

Combine everything in a blender and start at the lowest speed working your way up to full speed. The idea is to get it as whipped up as possible.

Per serving: 500 Calories (kcal); 19g Total Fat; (35% calories from fat); 20g Protein; 66g Carbohydrate; 0mg Cholesterol; 214mg Sodium; 12g Fiber.