recipes

Vegan Bolognese

This Vegan Bolognese is a rich and flavorful sauce for those ‘meat lovers’ in your family. I use riced cauliflower and mushrooms to recreate the traditional ‘hamburger’ used in this sauce. Very rich, very flavorful, and VERY satisfying.

• 2 cups Cauliflower (riced or finely chopped)
• 1 cup Mushrooms (finely diced)
• 1/4 cup Walnuts (finely chopped)
• 2 Tbs Soy Sauce (low sodium)
• 1 Tbs Italian Seasoning
• 2 tsp Paprika

The Sauce

• 1 med Onion (finely diced)
• 1 rib Celery (finely diced)
• 1 large Carrot (shredded)
• 4 cloves Garlic (minced)
• 1 cup White Wine
• 1 can San Marzano Tomatoes (28 oz)
• 1 can Tomato Paste (6 oz)
• 1 cup Almond Milk (unsweetened)
• 1/4 cup Fresh Basil (freshly chopped)
• 1 Tbs Oregano
• 1 tsp Rubbed Sage
• 1/4 tsp Salt
• 1/4 tsp Pepper
• 1/4 tsp Red Pepper Flakes
• 1/4 tsp Nutmeg

InstructionsTo Prepare the ‘Meat”

1. Add 2 cups of ‘riced’ cauliflower to a large bowl.  Or – finely chop about 2 cups of fresh cauliflower and add to bowl. 
2. Add diced mushrooms, walnuts, soy sauce, Italian seasoning, and paprika.   Stir well to combine.
3. Spread mixture onto a parchment-lined baking sheet and bake for 30 minutes at 350 deg F.   Stir once or twice during baking. 

To Prepare the Sauce

1. Saute onion, celery, and carrot in a few tablespoons of veg broth (or water) until softened.  Stir in garlic and simmer until fragrant – about 30 seconds. 
2. Add wine and stir to de-glaze the pan.   Be sure to scrape up any burnt bits of onion that may be stuck to the bottom of the pan.  Lots of flavors are here!  
3. Add tomatoes, tomato paste, and almond milk and mix well.
4. Add all the seasoning and mix well.  Simmer uncovered for 20-30 minutes to allow flavors to come together. 
5. Stir in the ‘meat’ you prepared earlier.  Continue simmering until it thickens.  Adjust for seasonings and serve over your favorite pasta. 
6. enjoy.

chocolate mug cake

This Chocolate Mug Cake is so quick and easy to make, you’ll be munching on Chocolatey Peanut Butter goodness in less that 5 minutes!Serious – it takes just 1 minute to cook in the microwave!

• 2 Tbs Flour
• 2 tsp Sugar
• 2 tsp Unsweetened Cocoa Powder
• 1/4 tsp Baking Powder
• 1 pinch Salt
• 2 Tbs Unsweetened Almond Milk
• 1 Tbs Unsweetened Applesauce
• 1-2 Tbs Raw Cocoa Chips (optional)
• 1 Tbs Creamy Peanut Butter

1. Whisk all dry ingredients in a large coffee mug until uniform
2. Add in wet ingredients and mix to form a smooth batter
3. Stir in cocoa chips (if using)
4. Add peanut butter and push it down inside the batter
5. Microwave for 1 minute

Fluffy Vegan Waffles with Blueberry Sauce.

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perfect for a Saturday morning!

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Ingredients

For the waffles:

• 1 1/2 cups white spelt flour all-purpose flour works, too
• 1 1/2 Tablespoons baking powder
• 1/8 teaspoon salt
• 3 Tablespoons sugar
• 2 1/2 Tablespoons lemon juice
• 1/2 teaspoon lemon zest
• 1 teaspoon vanilla extract
• 3 Tablespoons organic canola oil
• 1 cup water

For the blueberry sauce:

• 1 1/2 cups blueberries fresh or frozen
• 1 1/2 Tablespoons sugar or other sweetener of your choice

Instructions

1. Preheat your waffle iron.
2. Whisk together the spelt flour, baking powder, salt, sugar, and lemon zest.
3. Add the organic canola oil, water, vanilla extract, and lemon juice.
4. Let the batter sit for a couple of minutes while it rises.
5. Spoon batter into your waffle iron and cook according to your waffle iron’s instructions.

Make the blueberry sauce:

1. Place the blueberries into a small pan and add the sugar or other sweetener. (If the blueberries are super sweet, you may not need much).
2. Heat over medium low heat until the blueberries are soft and release their juices. Taste and add more sweetener if needed.
3. Serve waffles with vegan buttery spread and blueberry sauce.

Sun-Dried Tomato, Mushroom, And Spinach Tofu Quiche

Ingredients:

For the crust:

• 1 tablespoon ground flax + 3 tablespoons water, mixed together
• 1 cup whole almonds, ground into flour
• 1 cup gluten-free rolled oats or buckwheat groats, ground into flour
• 1 teaspoon dried parsley
• 1 teaspoon dried oregano
• 1/2 tsp kosher salt
• 1 tbsp coconut oil or olive oil
• 1-2.5 tbsp water, as needed

For the quiche:

• 1 block (14-oz) firm tofu
• 1 tablespoon coconut oil or olive oil
• 1 leek or yellow onion, thinly sliced
• 3 large garlic cloves, minced
• 3 cups (8-oz) sliced cremini mushrooms
• 1/2 cup fresh chives, finely chopped
• 1/2 cup fresh basil leaves, finely chopped
• 1/3 cup oil-packed sun-dried tomatoes, finely chopped
• 1 cup baby spinach
• 2 tbsp nutritional yeast
• 1 teaspoon dried oregano
• 3/4-1 teaspoon fine grain sea salt
• Black pepper, to taste
• Red pepper flakes, to taste

Directions:

1. Preheat oven to 350F and lightly grease a round 10-inch tart pan. Alternatively, you can use a 9-inch glass pie dish if desired.
2. Wrap rinsed tofu in a few tea towels. Place a few books on top of it to lightly press out the water while you prepare the crust.
3. For the crust: Whisk together flax and water mixture in a small bowl and set aside so it can gel up.
4. In a large bowl, stir together the almond meal, oat flour (or buckwheat flour), parsley, oregano, and salt.
5. Add in the flax mixture and oil. Stir until mostly combined, adding the remaining water until the dough is sticky (about the consistency of cookie dough). The dough should stick together when you press it between your fingers.
6. Crumble the dough evenly over the base of the tart pan (or pie dish). Starting from the centre of the pan, press the mixture evenly into the pan, working your way outward and up the sides of the pan. Poke a few fork holes in the dough so air can escape.
7. Bake the crust at 350F for 13-16 minutes, or until lightly golden and firm to touch. Set aside to cool while you finish preparing the filling. Increase oven temperature to 375F.
8. For the filling: Break apart the tofu block into 4 pieces and add into food processor. Process the tofu until smooth and creamy. If it doesn’t get creamy, add a tiny splash of almond milk to help it along.
9. In a skillet, add oil and saute the leek (or onion) and garlic over medium heat for a few minutes. Stir in the mushrooms, season with salt, and cook on medium-high heat until most of the water cooks off the mushrooms, about 10-12 minutes. Stir in the herbs, sun-dried tomatoes, spinach, nutritional yeast, oregano, salt, pepper, and red pepper flakes until combined. Cook until the spinach is wilted.
10. Finally, remove from heat and stir in the processed tofu until thoroughly combined. Adjust seasoning to taste if desired. Spoon mixture into baked crust and smooth out with a spoon until even.
11. Bake quiche, uncovered, at 375F for 33-37 minutes, until the quiche is firm to the touch. For best results, cool the quiche for 15-20 minutes on a cooling rack before attempting to slice. The crust may crumble slightly when sliced warm, but not to worry.
12. Wrap up leftovers and refrigerate for 3-4 days. Leftover quiche can be reheated in the oven on a baking sheet for about 15-20 minutes at 350F.