Uncategorized

Dairy-Free Cream of Broccoli Soup

dairy free broccoli soup
I love being able to enjoy some of my favourite comfort foods that I grew up with, yet most of the time they don’t fit in with the anti-inflammatory, hypoallergenic diet that keeps me healthy. That’s why it thrills me to pieces to be able to adapt these kind of homemade family recipes, using ingredients on my safe list. The best part is that I can also share these meals with my loved ones, without fearing that I’ve sacrificed flavor. My dad used to make the BEST cream of broccoli soup. If only he was still around to try my version of this classic recipe! I think he’d like it.

I don’t usually keep vegetable stock in the pantry, but that’s no problem because my fridge is very well stocked with all the ingredients to make this quick and easy broth. There’s nothing better than completely fresh homemade soup, especially with the subzero temperatures that we’re having right now in Windsor, Ontario! brrr

You will need:

  • 1 head of broccoli
  • 2 medium onions, chopped
  • 8 cloves garlic, chopped
  • 4 medium sized potatoes, chopped
  • ½ fennel bulb, chopped
  • 2 medium carrots (1 chopped for the stock, 1 grated and added after stock is made)
  • 2 celery stalks, chopped
  • 1 tsp dried thyme
  • 1 tbsp sea salt
  • 1 tps black pepper
  • 1 bay leaf
  • ¼ cup nutritional yeast
  • 1 cup coconut milk
  • 2 tbsp coconut oil
  • 2 cups of water

Wash, peel and chop potatoes and boil for 10 minutes. After 10 minutes they won’t be completely cooked but that’s okay. We’re going to let them finish softening up in the soup. This way, they soak up some of the flavor without making the soup too starchy.

Start the stock!
Heat the coconut oil over medium heat and sauté the onions and garlic while you wash, chop and prepare the following ingredients for your stock.

Onions, garlic, celery, 1 carrot, fennel, broccoli stems, thyme, salt, pepper.
Add your stock ingredients with ¼ cup of water.  Place lid and sweat veggies for ten minutes.
Add about half of your broccoli florets and 1.5 cups of water and gently simmer for another 10 minutes, or until everything is soft enough to purée. Purée!
Slowly pour in the coconut milk, potatoes, shredded carrots, nutritional yeast and the remaining broccoli florets and gently simmer for another ten minutes or so. Since I love sesame seeds and actively try to add them to every dish I make, sprinkle with sesame seeds, and enjoy!

Uncategorized

Brown Rice/Hemp Seed Breakfast Cereal

Brown Rice Pudding

This is a great dish to serve for breakfast on a cold winter day, or have as dessert or a snack! Rich in protein, fiber and essential fatty acids, what a great way to start your day by promoting stable blood sugar levels and providing long lasting energy throughout your morning.

Served with chopped walnuts, cinnamon and hemp seeds, this dish offers anti-inflammatory omega 3’s and cinnamon for blood sugar control. The added blackstrap molasses also provides a good dose of calcium, magnesium, iron and B-vitamins!

Ingredients:

  • 1 cup brown rice
  • 1 can of coconut milk of a BPA-free can
  • 2 tbsp coconut sugar
  • 1 tbsp cinnamon
  • 1 tbsp of molasses
  • Dash of cardamom
  • Sprinkle of hemp seeds

Cook rice as per instructions. Brown rice typically takes 45 minutes to fully soften. After about 30 minutes, turn off the heat, add the coconut milk, molasses, coconut sugar and cardamom, and let the rice finish cooking with just the residual heat(lid on). A great way of not only preserving the nutrients from the molasses but you’re also saving a bit of energy.
When you’re ready to eat, throw in some chopped walnuts, sprinkle with hemp seeds and enjoy!

Pecan Pie
Uncategorized

Gluten Free Pecan Pie

Gluten Free Pecan Pie

Along with the delicious gingerbread cookies I made this year, this rich and decadent pecan pie was one of my contributions for dessert after Christmas dinner. Since this sweet and salty pecan crust recipe I used made enough for two pies, I also made a gluten free vegan pumpkin pie as well. I’ll try to post that recipe soon!

Sweet & Salty Pecan Crust
1 cup rolled oats, processed into a fine flour
2 cups raw pecans
2 tbsp coconut sugar
3 tbsp ground flax
1 tsp ground cinnamon
1/2 tsp sea salt
1/4 cup maple syrup
1 tbsp coconut oil

Grind pecans in a food processor until finely ground. If the pecans aren’t processed enough, the crust will be too dry. If you take a small amount and roll it in your hand, you should be able to easily form a ball. If the mixture is too dry, add more coconut oil.
Mix all remaining ingredients together.
Crumble into a greased pie plate, pressing down firmly to create your crust. Pre-bake for 10 minutes at 350° F.
Let cool for at least 10 minutes before continuing on and filling with your pie mixture.

Filling Ingredients:

18 pitted medjool dates
3 tablespoons Maple Syrup
½ cup coconut milk
3 tablespoons ground chia seeds
1 cup chopped pecans

In a food processor, add dates and maple syrup and process until the mixture is thoroughly blended.
Add the coconut milk and ground chia seeds and run until smooth. Stir in pecans.
Add filling to pie crust and bake for 25 minutes at 375° F.
Allow to thoroughly cool and enjoy!

Uncategorized

Curried Lentil Kale Soup

Curried Lentil Kale Soup

Ingredients:
4 cups of kale, chopped
1 cup dried lentils
2 cups water
1 large onion, chopped

3 cloves garlic, minced
1 medium tomato, chopped
1 celery stalk, chopped
1 large carrot, chopped
¼  tsp cumin
Pinch of cloves
1 tsp turmeric
½  tsp curry power
½  tsp sea salt
½ tsp fresh black pepper

Rinse the lentils under cold running water.
Add lentils and water to a saucepan and bring to a boil.
Adjust to medium heat and add onions, garlic, celery and spices and simmer for 20 minutes before adding the carrots, tomato and kale.
Turn heat down to low, cover to let simmer for 15-20 minutes, or until lentils are tender.
Purée and enjoy!

Other

Kale: 5 ways/5 days Recipe #5

Curried Lentil Kale Soup

Curried Lentil Kale Soup

 Ingredients:
4 cups of kale, chopped
1 cup dried lentils
2 cups water
1 large onion, chopped

3 cloves garlic, minced
1 medium tomato, chopped
1 celery stalk, chopped
1 large carrot, chopped
¼  tsp cumin
Pinch of cloves
1 tsp turmeric
½  tsp curry power
½  tsp sea salt
½ tsp fresh black pepper

Rinse the lentils under cold running water.
Add lentils and water to a saucepan and bring to a boil.
Adjust to medium heat and add onions, garlic, celery and spices and simmer for 20 minutes before adding the carrots, tomato and kale.
Turn heat down to low, cover to let simmer for 15-20 minutes, or until lentils are tender.
Purée and enjoy!

Other

Kale: 5 ways/5 days Recipe #4

Sweet Potato Pasta with Creamy Cashew Kale Sauce

Sweet Potato Pasta With Creamy Kale Sauce

I pulled out my handy dandy vegetable spiralizer for this one! Alternatively, if one does not have a spiralizer, this julienne peeler for $9.99 works just as well.
http://www.kitchenstuffplus.com/2029-Zyliss-Inspired-Julienne-2-Tone-Peeler.aspx

For this recipe you will need:

  • 2 large sweet potatoes
  • I head of kale
  • 1 small onion, chopped
  • 6 cloves garlic, minced
  • 1.5 cups unsweetened almond milk
  • 3 tbsp chickpea flour
  • ½ cup nutritional yeast
  • ½ cup cashews, soaked
  • 4 basil leaves
  • 1 tbsp black pepper
  • 1 tsp, sea salt

Wash, peel and spiral or julienne your sweet potatoes.
Wash and de-rib kale and add to food processor along with basil and just enough water to get them blended up. Set aside.
Blend cashews with 1 tbsp of water in food processor, until you have a thick cream.
In a medium sized pot, sauté onions and garlic on low/medium heat in 1 tbsp of coconut oil, until softened.
Stir in almond milk and slowly bring to a simmer while whisking in the nutritional yeast. Add kale, cashew cream and spices.
At this point you’ll have a good idea of the thickness of your sauce. Depending on your preference, slowly whisk in chickpea flour until desired consistency is reached. Gently simmer on low/medium heat while you prepare your sweet potato noodles.
Sweet potato noodles can be eaten either raw or cooked. Lightly steaming them makes them easier to digest and will allow the beta-carotene to become more bioavailable. I prefer mine slightly al dente so I only steamed them for approximately 5 minutes.

Uncategorized

Sweet Potato Pasta

Sweet Potato Pasta with Creamy Cashew Kale Sauce

I pulled out my handy dandy vegetable spiralizer for this one! Alternatively, if one does not have a spiralizer, this julienne peeler for $9.99 works just as well.
http://www.kitchenstuffplus.com/2029-Zyliss-Inspired-Julienne-2-Tone-Peeler.aspx

For this recipe you will need:

  • 2 large sweet potatoes
  • I head of kale
  • 1 small onion, chopped
  • 6 cloves garlic, minced
  • 1.5 cups unsweetened almond milk
  • 3 tbsp chickpea flour
  • ½ cup nutritional yeast
  • ½ cup cashews, soaked for 20 minutes in warm water then drained.
  • 4 basil leaves
  • 1 tbsp black pepper
  • 1 tsp, sea salt

    1. Wash, peel and spiral or julienne your sweet potatoes.
    2. Wash and de-rib kale and add to food processor along with basil and just enough water to get them blended up. Set aside.
    3. Blend the now soaked and softened cashews with 1-2 tablespoons of water in a food processor, until you have a thick cream. Scrape down the sides of your food processor as you blend and add more water if necessary.
    4. In a medium sized pot, sauté onions and garlic on low/medium heat in 1 tbsp of coconut oil, until softened.
    5. Stir in almond milk and slowly bring to a simmer while whisking in the nutritional yeast. Add kale, cashew cream and spices.
    6. At this point you’ll have a good idea of the thickness of your sauce. Depending on your preference, slowly whisk in chickpea flour until desired consistency is reached. Gently simmer on low/medium heat while you prepare your sweet potato noodles.
    7. Sweet potato noodles can be eaten either raw or cooked. Lightly steaming them makes them easier to digest and will allow the beta-carotene to become more bioavailable. I prefer mine slightly al dente so I only steamed them for approximately 5 minutes.

Other

Kale: 5 ways/5 days Recipe #3

Gluten-free Garlicy Kale Pizza

kale_pizza

You will need:

  • 2 cups of crushed tomatoes. I use Eden Organic(BPA Free) unsalted, unpeeled crushed tomatoes
  • 1 head of kale; washed, de-ribbed and torn into bite sized pieces
  • 1 large tomato, sliced
  • 5 cloves garlic, crushed
  • 1 onion, chopped
  • 1 tbsp oregano, dried
  • 1 tbsp rubbed basil, dried
  • 1/4 teaspoon marjoram, dried
  • 1/4 teaspoon ground black pepper
  • 1/4 cup black olives, sliced
  • 2 tbsp of coconut oil
  • Pizza crust of your choice. I did not make my own crust, shame on me. I’m not the best pizza dough maker but hey, at least I admit it. I’m a nutritionist after all, not a chef. I’m working on it though 🙂

And it all starts with the sauce!
1. In a large skillet, add the onion and half of the crushed garlic and sauté on medium heat for 3 minutes in 1 tbsp of coconut oil.
2. Add the crushed tomatoes and spices and slowly simmer for at least 25 minutes to let the flavours meld.
3. In a separate pot, boil kale for 8 minutes. Drain and transfer to a skillet and sauté with remaining garlic and coconut oil over low/medium heat for 3-5 minutes.
4. Spread sauce evenly on pizza crust and top with the kale, tomatoes and olives.
5. Bake for 10-15 minutes or until crust is of desired crispness!

Uncategorized

Kale: 5 ways/5 days Recipe #2

Wilted Kale Salad

Wilted Kale Salad

While some vegetables might be more nutritious raw, others are more digestible when cooked. Dark leafy greens such as collards, spinach, swiss chard and kale fall into this category.
The best way to cook kale to preserve the nutrient content is slowly over low heat, which breaks down the fiber just enough to make the nutrients more bioavailable without destroying the vitamins.

Begin by steaming your chopped kale for 12-15 minutes.  Then, over low/medium heat sauté kale in 1 tbsp of coconut oil with 1 tbsp of minced garlic. Set aside and let cool before adding remaining ingredients.

You will need:

  • 4 cups kale, chopped
  • 1 cup red cabbage, chopped
  • 10 cherry tomatoes, halved
  • 1 carrot, shredded
  • 2 cloves of garlic, minced
  • ¼ onion, finely chopped
  • ½ cup walnuts, chopped
  • ¼ cup hemp seeds
  • ¼ cup fresh parsley, chopped
  • juice from ½ lemon
  • 1 tsp balsamic vinegar
  • 1 tbsp coconut oil
  • ½ tsp sea salt
Other

Kale: 5 ways/5 days

For the next 5 days, I decided to share my all-time favourite kale recipes. I’m absolutely krazy about kale and I hope you all enjoy these yummy recipes that I’ve personally tried, tested and tweaked.

You might be asking, but why Chantale, why must I eat kale? Well, aside from it being exceptionally high in iron, loaded with vitamins C, A, K, fiber and manganese, kale also promotes stronger bones, strengthens the immune system, helps to prevent cancer and is an anti-aging superfood! Did I mention it’s also delicious? It’s delicious!!
So without further ado, I introduce kale recipe #1.

 Kale Stuffed Roasted Red Peppers

Kale Stuffed Peppers

Ingredients:

  • 3 red bell peppers
  • 6 cups of kale, chopped
  • 1 cup of brown rice
  • 1 small red onion, chopped
  • 3 cloves, garlic, minced
  • I medium tomato, chopped
  • 1 small yellow pepper, diced
  • 1 shredded carrot
  • ¼ cup of raw pepitas
  • ½ tsp nutmeg
  • ½ tsp cloves
  • ½ tsp cumin
  • 1 tsp sea salt
  • 2 tbsp coconut oil

 To prepare filling:

1. Precook rice until mostly cooked using 2 cups of water for 1 cup of rice (about 25 minutes if using brown rice).
2. Sauté onions and garlic in 1 tbsp of coconut oil for 2 minutes on medium heat in a large skillet. Add rice, kale and an additional ½ cup of water plus remaining ingredients and spices and gently simmer for another 15 minutes(minus the pumpkin seeds)
3. Preheat oven to 350°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Place cut-side down on a parchment paper lined baking sheet and bake until peppers are slightly tender( approx. 10 minutes).  Let cool slightly. Turn cut-side up.
4. Add pepitas to the kale and rice mixture and generously fill the peppers.
5. Bake for 20 minutes.