Thursday, 12 April 2018

sweet potato aduki bean bowl

1 sweet potato, cut into slices
2 T olive oil
1/3 c cooking onion (if tolerated)
2-3 garlic cloves, chopped
roughly 1 t each italian spice, corriander, tumeric (if tolerated),
za'tar seasoning (to taste, if tolerated)*
about 4 cups kale, washed de-stemmed and chopped
1 tin aduki beans, drained and rinsed
2-4 cups veggie soup broth (ic friendly)
2-3 T coconut aminos (if tolerated)

In a large pot, saute onion (if using) in olive oil for a few minutes until translucent. Add garlic and saute for another minute or so. Add spices and sweet potato slices. Add just enough soup broth to cover the sweet potatoes.

Bring to a boil and then reduce heat, simmer for 10-15 minutes or until the sweet potatoes are cooked. Add in kale and aduki beans, cook uncovered for a few more minutes until most of the broth has evaporated. Stir in coconut aminos and any additional seasoning if desired.

Serve over grains.

* I've been putting za'tar seasoning on pretty much everything lately. It is a Palestinian spice blend with thyme, sumac, sea salt and sesame seeds. I got it from 10 000 Villages (fair trade!), and have seen it at No Frills as well.

Friday, 17 November 2017

carrot and lentil soup

'Tis the season for soups and stews!

Serves 2-3

3 large carrots
2 T olive oil
About 1/2 t each corriander, tumeric (if tolerated), cumin (if tolerated) and ceylon cinnamon (if tolerated)
4 cups veggie broth (ic friendly)
1/3 cup red lentils
1/4 cup cooking onion (roughly- if tolerated)
2 cloves garlic
1 grated apple (ic friendly)
1 small head of broccoli

Heat up olive oil on low heat in the bottom of a pot. Chop and add onion (if using), saute a few minutes until translucent. Add garlic and saute about 1 minute.

Add spices, chopped carrots and broccoli, grated apple and 2 cups veggie broth. Bring to a boil and then lower heat. Simmer about 5 minutes.

Puree the contents of the pot in a blender, and then set aside.

Bring the rest of the veggie broth to a boil. Rinse and add lentils. Simmer about 15 minutes or until lentils are cooked, stirring occasionally.

Add the pureed mix back into the pot and simmer a few minutes longer. Serve and enjoy!

Note: I've taken a little break from this blog due to various life changes, but will be posting recipes again from time to time if you want to check back :)... 

Saturday, 21 March 2015

mashed potatoes with cashew gravy, green beans and collard greens

Serves 2


2-3 medium red potatoes
1 small head of cauliflower
1/4 cup veggie broth (ic friendly)
sea salt and fresh pepper (to taste)
1 bunch collard greens
1-2 T onions (optional, if tolerated)
1 clove garlic
red pepper (to taste)
1 cup fresh/frozen green beans
1 T olive oil

for the cashew gravy:

1 cup cashews, soaked beforehand if necessary
2 t tahini paste (if tolerated)
fresh thyme (to taste)
1 small garlic clove
1/2 cup veggie broth
1 T coconut aminos (if tolerated)
salt and fresh pepper (to taste)

Bring a large pot of water to boil. Wash and cut up the potatoes and cauliflower and cook until soft (test them with a fork). Drain the water and mash them with veggie broth, salt and pepper (butter or vegan butter optional).

Meanwhile, wash and de-stem the collards. Steam them for 15-20 minutes.

Heat up olive oil in a frying pan or cast iron skillet. Saute onions (if using) for a couple of minutes. Add red peppers and saute a few minutes more. Add beans. Add collards to the pan when they are cooked. Add the garlic when everything else is lightly sauteed and cook about a minute more. Sprinkle with salt and pepper to taste.

For the gravy, blend all ingredients in a blender or food processor until saucy. Serve everything together and enjoy!

Monday, 9 March 2015

epic granola


2 1/2 cups oats
1 cup shredded unsweetened coconut (no preservatives)
3/4 cup almonds
1/4 cup pumpkin seeds
1/2 cup walnuts (if tolerated)
1/4 cup pure maple syrup
2 T coconut oil
1 t vanilla
1/4 t cinnamon (optional - try ceylon cinnamon)
1/8 t sea salt
dried mango without preservatives (optional, to taste)

Preheat oven to 300 F. Pour the oats, almonds, and walnuts (if using) onto a cookie sheet. In a small pot on low heat, mix together the maple syrup, coconut oil, vanilla, cinnamon, and salt (just until coconut oil is liquified). Pour this liquid over the oats and nuts and mix with a flipper.

Bake for 20 minutes, stirring about every 10 minutes. Remove from oven and mix in the coconut and pumpkin seeds. Bake for another 10-15 minutes.

Remove from oven and transfer to a pyrex dish to cool, stirring every so often. If you wish, cut a few slices of dried mango (if tolerated) into smaller pieces and mix it in. Store in the fridge.

Sunday, 7 September 2014

peppermile iced tea


About 1 T fresh mint leaves (in a tea ball or sachet)
1 bag of chamomile tea
1 t raw honey (optional, to taste)

Boil enough water to almost fill a medium size teapot. Steep tea for about 20 minutes, then remove the chamomile and mint.  At this point, you can stir in a little honey if you wish. Wait for it to cool down closer to room temperature, then put the pot in the fridge and forget about it for a while.

Enjoy a refreshing glass, with ice if you like.

Tuesday, 26 August 2014

watermelon salad

This is an ic friendly version of a watermelon salad one of my friends served at a potluck a while ago. Serves roughly 4-5

1 mini red seedless watermelon, or half of one depending on size (if tolerated)
1-2 cups english cucumber, sliced
1 half pint box of blueberries
fresh mint sprigs (to taste)

Cut watermelon into slices, then remove the rind/outer part before cutting it into smaller chunks. Put into one large bowl or individually portion into several bowls. Add the cucumber slices and top with blueberries and sprigs of fresh mint. No dressing necessary!

Sunday, 17 August 2014

red pepper sauce

Serves 3


1/2 cup cashews, soaked beforehand if necessary
2 red peppers, chopped
1/3 cup onion, chopped (optional- if tolerated)
4 garlic cloves, smashed and minced
1/2 cup veggie broth (ic friendly)
1/2 cup cooked sweet potato, mashed
about 3/4 cup chopped fresh parsley
1/2 t sea salt, or to taste
2 T olive oil
fresh pepper (to taste, optional)
1 t each dried oregano, basil, and savory

In a frying pan or cast iron skillet, saute peppers and onion (if using) together for about 20 minutes on a low-medium heat. Add garlic and stir for a couple more minutes.

Blend all ingredients together in a blender or food processor.

Note: If your blender is not very powerful, you can try blending just the contents of the frying pan, veggie broth, and sweet potato to start, before adding cashews, olive oil and seasonings, blending in the parsley at the end. If this is the case you probably also want to soak the cashews for several hours beforehand to make blending easier.

Tuesday, 1 July 2014

stir fry sauce

Happy summer everyone, and if you're a Canuck happy Canada Day!  I will be working on some cool summer recipes over the coming months if you want to check back.

Here is a tasty stir fry sauce with no soy sauce or miso (this was a challenge for me). I have been experimenting with coconut aminos (coconut seasoning sauce) as a soy sauce substitute. If you can't eat soy sauce this might work for you, although since it is an aged/fermented product it may not work for everyone. Please feel free to substitute for any ingredients here or leave them out. Also, of course feel free to add anything that you can eat but I can't!


1/2 - 1 cup veggie broth (ic friendly)
2 T toasted sesame oil
2 - 3 T coconut aminos (if tolerated)
1-2 T cashew, peanut or almond butter
1 t parsley flakes
1 t italian spice
1/4 t tumeric (if tolerated)
1/4 t garlic powder
salt and fresh pepper (to taste)

Mix all the ingredients in a bowl until well combined and then add to your stir fry.

Optional :  If you want your sauce to be thicker, you can thicken it with cornstarch or arrowroot starch. Combine starch with equal parts cold water first and then whisk it into your sauce on a low/medium heat for a couple of minutes. Start with just a teaspoon or two of starch as you can always add more if necessary (side note: sometimes it doesn't look like it has thickened but when you put it on your food you'll notice that it has).

Saturday, 3 May 2014

Wednesday, 12 March 2014

kale and quinoa soup

Once you have a good broth, you only need a few ingredients to make a delicious soup.  Sometimes the best soups are just made with whatever you have on hand at the time.  Here's one of those I made that turned out well.       Serves 5-6


1/2 tin great northern beans, drained and rinsed (or equal amt cooked beans)
2- 3 cups kale
3-4 small carrots, chopped small
1 leek  (if tolerated - maybe add something else with a strong flavor if not using)
about 1 1/4 cups cooked quinoa
fresh thyme and sage
6 cups veggie broth
2 cloves garlic, smashed and chopped
2 bay leaves

If using leek, chop just the white/light green part and saute in olive oil in a frying pan or cast iron skillet for a few minutes, until softened. Add carrots and saute a couple more minutes.

Add garlic and herbs, saute another minute or so.

Bring 6 cups veggie broth plus bay leaves to a boil in a large pot then reduce heat to simmer.  Add the contents of the frying pan to the pot.

In the meantime wash, de-stem, and roughly chop kale. Add kale and beans to the pot. Simmer for about 10 minutes. Add quinoa towards the end.

You can serve it right away, or turn off the heat and let it sit for a little while so that the flavors can mingle.