Food

My cousin Amy has been a vegetarian for as long as I can remember. When we were kids she was always served something intriguing at family Easter and Christmas celebrations instead of ham or turkey. This recipe is both vegan and gluten free. Tip: Look for tempeh that is certified organic and non-GMO. Tempeh is a fermented soybean product, an excellent source of protein, and much easier to digest than tofu.

For those who cannot or choose not to eat dairy or gluten, and even for those who can, this vegan chocolate pumpkin pie is the answer to the chocolate-covered good life. The pumpkin flavour is barely detected, instead acting as a structural backbone for the pudding. And, pumpkin provides antiaging skin support thanks to its high vitamin A content. Storage Store squash and pumpkin in a dark, cool place away from direct sunlight for 2 to 3 months. Orange zest, espresso powder, peppermint, or any other chocolate flavour pairing you can dream up may be added to the filling.

This is one of those amazing side dishes that disappears incredibly fast! It’s a fancy, restaurant-worthy recipe that is sure to impress special guests. (If you are serving a large crowd, I recommend doubling the recipe, since it only serves four as a side.) If you’ve been skeptical about arugula in the past, I encourage you to give this recipe a try; the spicy, peppery-tasting green pairs beautifully with a bold and bright pesto. If you can’t find baby arugula, be sure to chop regular arugula into bite-sized pieces so it’s easier to eat. Hemp hearts add a kick of protein and omega-3 fatty acids for a nutritional boost. This dish is amazing served warm, but the chilled leftovers taste great as well. Excerpted from Oh She Glows Every Day by Angela Liddon. © Glo Bakery Corporation, 2016. Photography, Food and Prop Styling by Ashley McLaughlin. Lifestyle Photography © Sandy Nicholson. Published by Penguin, an imprint of Penguin Canada Books Inc., a division of Penguin Random House Canada Limited. All rights reserved.

Always a crowd pleaser, this delicious and creamy hummus will certainly be the star at your next family gathering. When you’re cooking for crowds, making an easy appetizer makes your life so much easier. This festive dip is made from just a few ingredients, and it’s great alongside fresh vegetables for dipping. Far from traditional, this irresistibly creamy hummus is made with cannellini beans and roasted red peppers, two pantry items you may very well already have on hand. Spread any leftovers on sandwiches and wraps. This hummus will keep covered in your refrigerator for up to seven days.

Is there anything better than sitting down to a delicious homemade dessert that’s made with wholesome ingredients? Only sitting down to that same delicious dessert and sharing it with family and friends. While apple pie may be the quintessential fall dessert, the process of making it is often time consuming and a little complicated. These soft and chewy bars allow you to enjoy the comforting taste of apple pie without all the work! Plus, they’re vegan and perfect for sharing. These bars taste even better on the second day! That is, if you can make them last that long.

Look for the chocolate mint variety of fresh mint at your local garden centre, or use any variety of fresh mint you can find. Chocolate mint has a built-in chocolate flavour, making it fantastic for desserts featuring this classic, refreshing combo. TIP: Elevate this chocolate mint fudge by serving a square on a dessert plate; garnish with fresh berries and a sprig of mint.

Earthy and robust wild mushrooms add depth to this hearty vegetarian main course. Instead of rice, fibre-rich whole oat groats and steel-cut oats make for a chewy, creamy, B-vitamin-loaded base. Tip: Instead of steel-cut oats, replace with the same amount of quinoa, amaranth, or millet.

After a long winter of steamy soups, this cold version is sure to bowl you over with its bright, earthy flavour. The trio of avocado, asparagus, and edamame (green soybeans) also ensures each spoonful is packed with hunger-quelling fibre. If desired, frozen lima beans can be used instead of edamame. Smooth move Drizzling oil into puréed soups at the end creates an emulsion for a creamier mixture.

Instead of using dairy, blend peas, nuts, and roasted garlic to create a silky, pastel green base. Roasted garlic becomes muted and mellow with no sharpness left—so don’t fear the amount. Whole peas act as the “rice” of this quintessentially springlike, grain-free risotto. Tip: Instead of almonds, try roasted and skinned hazelnuts, raw cashews, or raw pumpkin seeds.

Fried rice is a takeout staple loaded with sodium, preservatives, and far too much oil. In this makeover, smoked tofu mimics the rich “fried” flavour; while black rice, an antioxidant-packed whole grain, replaces white rice, even keeping its shape in a scorching hot pan. Instead of tofu, boneless, skinless organic chicken breasts can be substituted. Cube and fully cook chicken in the wok or pot before adding the vegetables, or use leftover cooked chicken.

The best aromatic flavours come from the freshest ingredients. When cooking Italian, look for fresh vine-ripened tomatoes and good quality olive oil. Which beans are best? For best results, use dried beans as they’re firmer and hold their shape better. If time is an issue, substitute canned beans, but be sure to thoroughly drain and rinse them before using. Be gentle when folding them in. A variety of beans Italy is a country rich with beans. You can use many types of beans in this recipe, including Romano, chickpeas, fava, or cannellini—all are great substitutes in this delicious salad. Spike up the flavour with fresh basil and oregano.

Fresh lemon juice and white miso marry beautifully in this refreshing side dish. The delicious salad will keep in the fridge for several days. Its flavour is intensified by time—so you may want to double the recipe. Shades of miso There are several different varieties of miso, each with its own unique flavour profile. White miso (also known as blonde miso) is made from soybeans and rice and has a mild, sweet taste. It’s best in salad dressings, sauces, and mixed with mayonnaise to make a delicious sandwich spread. Yellow miso is made from soybeans and barley. It’s somewhat earthier tasting and shines when used in light soups, marinades, and glazes. Red miso has a higher percentage of soybeans. It undergoes a longer fermentation process than white or yellow miso. It boasts a strong, rich flavour that’s best utilized in hearty soups, stews, and rice dishes.

Chia seeds, cocoa, and coconut milk combine to make a dessert-worthy and omega-3-packed instant pudding. There’s no heat required, and the recipe can be adjusted to suit your mood with more or less sweetener, a pure vanilla version, or crushed raspberries folded in for a fruity switch-up. Tip Try a smooth version of this recipe by puréeing in a blender after it’s chilled.

Kale? In my kids’ lunch? Sure! When you give it a good massage with dressing it becomes tender and much less bitter tasting. It also won’t go soggy like more tender greens, so it can be prepared a few days in advance. The trio of apple, sweet potato, and dried cherries adds just the right amount of sweetness along with some more nutritional firepower. Fast and furious A shredding blade of a food processor can make quick work of the raw sweet potato.

Easier than the meat version, the protein, fibre and healthy fat combination of lentils, cauliflower and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore.

This savoury, vegetable-filled, cobbler-style dish will satisfy the bread-lover in us all.

Though traditionally made with heavy cream, milk, flour and butter, this lightened-up chowder packs in the produce.

Forget the heavy, stick-to-your-ribs stews of winter: this zesty and bright creation will leave you feeling light and revitalized. Whenever possible, use organic ingredients. If you have leftover cooked brown rice, quinoa, or pasta, stir that in along with the chickpeas. 2 Tbsp (30 mL) extra-virgin olive oil 1 onion, halved and cut into thin rounds 2 medium carrots, cut on the diagonal into thin slices 2 cups (500 mL) halved radishes 2 cups (500 mL) cooked chickpeas 1 cup (250 mL) vegetable broth 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) ground pepper 2 cups (500 mL) fresh spinach 1 cup (250 mL) fresh or frozen peas Zest of 1 lemon 2 Tbsp (30 mL) lemon juice In large pot or Dutch oven, heat oil over medium heat. Add onion, carrots, and radishes. Sauté for 10 minutes, or until vegetables become slightly tender. Add chickpeas, broth, salt, and pepper. Bring to a boil, reduce to a simmer, cover, and cook for 20 minutes, or until vegetables are very tender. Immediately before serving, stir in spinach, peas, lemon zest, and lemon juice. Once spinach is bright green and wilted, about 1 minute, serve. Serves 4. Each serving contains: 274 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 36 g total carbohydrates (10 g sugars, 8 g fibre); 442 mg sodium source: " Early Spring Produce ", alive #389, March 2015

This elegant appetizer is a cinch to prepare and showcases spring’s bitter, punchy flavour profile. Pungent endive, puckery grapefruit, and earthy walnuts create a unique and sophisticated snack experience. This comes together quickly and is best made right before serving. 1 large red grapefruit, peeled, segmented, and cut into small pieces 2 tsp (10 mL) extra-virgin olive oil 1/4 tsp (1 mL) sea salt 1/4 tsp (1 mL) ground black pepper 2 heads endive, bottoms cut off and leaves removed 1/2 cup (125 mL) toasted walnut halves, roughly chopped In medium bowl, toss grapefruit pieces with oil, salt, and pepper. Set aside. Line large platter with endive leaves, scoop side up. Add few pieces of grapefruit to these “boats” and top with chopped walnuts. Serve immediately. Serves 6. Each serving contains: 93 calories; 2 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 5 g total carbohydrates (3 g sugars, 2 g fibre); 98 mg sodium source: " Early Spring Produce ", alive #389, March 2015

Easier than the meat version, the protein, fibre, and healthy fat combination of lentils, cauliflower, and walnuts creates a low-GI “meaty” meal for even the most steadfast carnivore. Topping 1 head cauliflower, roughly chopped 1 Tbsp (15 mL) nondairy vegan butter or extra-virgin olive oil 1/2 tsp (2 mL) sea salt 1/4 cup (60 mL) unsweetened, plain almond milk or soy milk, at room temperature Filling 1 Tbsp (15 mL) extra-virgin olive oil 1 carrot, diced 1 onion, finely diced 2 celery stalks, diced 1 cup (250 mL) sliced cremini or button mushrooms 2 cups (500 mL) cooked green lentils 1/2 cup (125 mL) fresh or frozen peas, defrosted 1/4 cup (60 mL) finely chopped walnuts 1/4 cup (60 mL) tomato paste, no salt added 1 Tbsp (15 mL) balsamic vinegar 1 tsp (5 mL) dried thyme 1/2 tsp (2 mL) ground black pepper Pinch of sea salt, to taste Pinch of ground cloves Position oven rack in the top third of oven (not directly under broiler). Preheat oven to 350 F (180 C). For topping, steam cauliflower in large pot fitted with steamer basket until very soft (about 12 minutes). Transfer to large bowl and mash with potato masher or fork until the consistency of mashed potatoes. Add nondairy butter or olive oil and salt, and stir to combine. Slowly add milk, 1 Tbsp (15 mL) at a time until the consistency of mashed potatoes (you may need more or less depending on the cauliflower’s water content). Set aside. For filling, heat olive oil in large pot over medium heat. Add carrot, onion, celery, mushrooms, lentils, and peas, and sauté until soft (about 15 minutes). Remove from heat and stir in remaining ingredients, plus 1/3 cup (80 mL) water. Transfer to pie plate, smoothing out the top. Evenly spread cauliflower mixture onto lentil mixture. Bake, uncovered, for 25 to 30 minutes. Turn oven to broil for 3 to 5 minutes, until top begins to brown. Serve hot. Serves 4. Each serving contains: 312 calories; 16 g protein; 13 g total fat (2 g sat. fat, 0 g trans fat); 38 g total carbohydrates (10 g sugars, 10 g fibre); 447 mg sodium source: " Vegan Comfort Foods ", alive #387, January 2015

Dairy and gluten free, these squares are good as a snack or as a fibre-packed, grab-and-go breakfast.

Look no further for a new twist on a fall favourite! All the goodness of pumpkin pie has been transformed into a cool and refreshing pudding. The bottom layer is tart apple caramel topped with rich creamy pumpkin. Caramel 4 cups (1 L) unfiltered apple juice 1 Tbsp (15 mL) coconut oil or butter 1/4 tsp (1 mL) vanilla extract Panna Cotta 3 Tbsp (45 mL) cold water 2 1/2 tsp (12 mL) powdered gelatin or 3 Tbsp (45 mL) agar agar 2 cups (500 mL) coconut milk or homogenized milk 2 Tbsp (30 mL) molasses 3/4 cup (180 mL) pumpkin, sweet potato, or squash purée 1 tsp (5 mL) ground cinnamon 1/2 tsp (2 mL) ground ginger 1/4 tsp (1 mL) ground nutmeg To make caramel sauce, pour apple juice into medium saucepan. Bring to a boil, then reduce heat. Simmer, stirring occasionally, until juice foams and turns deep amber, about 35 to 40 minutes. Remove from heat and stir in coconut oil and vanilla. You should have about 1/2 cup (125 mL) sauce. Divide mixture among 8 ramekins, thick glasses, or coffee cups. Refrigerate to set while preparing panna cotta. To make panna cotta, pour cold water into 4 cup (1 L) measuring cup or medium bowl. Sprinkle gelatin over top. In saucepan, stir milk with molasses. Place over medium heat, stirring often, until hot. Remove from heat and whisk in pumpkin and spices. Gradually pour into measuring cup with gelatin and whisk to blend. Remove ramekins from fridge. Divide pumpkin mixture over top. Refrigerate until set, at least 6 hours or overnight. Serves 8. Each serving contains: 234 calories; 3 g protein; 16 g total fat (14 g sat. fat, 0 g trans fat); 23 g total carbohydrates (17 g sugars, 2 g fibre); 20 mg sodium Substituting agar agar for gelatin In saucepan, stir agar agar with milk and molasses. Let stand for 15 minutes, then bring to a gentle boil, stirring to dissolve. Remove from heat and continue with recipe. source: " Naturally Sweetened Deserts ", alive #385, November 2014

These delicious patties are so versatile and full of flavour you’ll want to double the batch and freeze in small containers for a quick midweek meal solution. Make ahead for a crowd and reheat in the oven. 1 cup (250 mL) red lentils, rinsed well 2 cups (500 mL) water 1 tsp (5 mL) turmeric, divided 1 Tbsp (15 mL) ground flax meal 3 Tbsp (45 mL) coconut oil, divided 1/3 cup (80 mL) minced red onion 1 cup (250 mL) very finely diced zucchini (about 1 small) 3/4 cup (180 mL) coarsely grated, peeled carrot (about 1 medium) 1 large garlic clove, minced 1 tsp (5 mL) peeled and grated fresh ginger 2 tsp (10 mL) ground cumin 1/2 tsp (2 mL) sea salt 1/4 tsp (1 mL) ground cinnamon 1/8 tsp (0.5 mL) cayenne pepper 2 Tbsp (30 mL) each of chopped parsley and cilantro 1/2 cup (125 mL) hemp hearts 2 Tbsp (30 mL) chickpea flour 1/2 cup (125 mL) panko bread crumbs or cornmeal Combine lentils, water, and 1/2 tsp (2 mL) turmeric in small saucepan and bring to a gentle boil. Cover and gently simmer over medium-low heat for 8 minutes until lentils are almost tender. Transfer to bowl and stir in flax meal. Set aside to cool. Lentils will still be quite moist but will thicken and absorb any excess liquid while cooling. Meanwhile, prepare vegetables. Melt 2 tsp (10 mL) coconut oil in medium-sized sauté pan. Add onion, zucchini, carrot, garlic, and ginger and sauté until onion is soft. Reduce heat. Stir in remaining 1/2 tsp (2 mL) turmeric and seasonings. Gently heat to dissolve. Remove from heat and stir in chopped parsley and cilantro. Sprinkle with hemp hearts and chickpea flour, and fold vegetables into cooled lentils. Refrigerate until chilled so they can be easily formed into patties. To form into patties, scoop up 1/4 cup (60 mL) lentil mixture and using lightly dampened palms shape into small thick patties. Dredge in bread crumbs or cornmeal and place on platter. Continue shaping patties, placing sheet of parchment paper in between single layers. Patties can be frozen in tightly covered container at this point, if you wish. Melt remaining coconut oil in large frying pan. Fry 2 or 3 patties at a time (do not crowd in pan) over medium to medium-high heat in hot oil until golden and crisp, about 2 to 3 minutes. Keep warm in covered container in 200 F (100 C) oven until ready to serve. Serve with chapatis, thick plain yogurt or cucumber raita, diced ripe tomatoes, chutney, and crisp curly leaf lettuce. Makes 12 patties. Each patty contains: 142 calories; 7 g protein; 7 g total fat (3 g sat. fat, 0 g trans fat); 14 g total carbohydrates (1 g sugars, 4 g fibre); 107 mg sodium source: " Hemp Power ", alive #384, October 2014

Tangy raspberries are blended with avocado into a luxuriously refreshing mousse. This dessert is packed with heart-healthy fats and blood sugar-stabilizing nutrients. Whenever possible, make it with organic ingredients. 1 1/2 cups (350 mL) fresh or defrosted frozen raspberries 1 avocado, pitted and flesh scooped out 1/2 cup (125 mL) raw cashews, soaked for 4 hours or overnight 1 Tbsp (15 mL) chia seeds 1 Tbsp (15 mL) maple syrup 2 tsp (10 mL) vanilla extract In food processor or blender, combine all ingredients. Purée until smooth. Divide mixture among 4 glasses; cover and chill for 2 hours or overnight in refrigerator. Serves 4. Each serving contains: 221 calories; 5 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 20 g carbohydrates (6 g sugars, 8 g fibre); 7 mg sodium source: " Avocado Sweets ", alive #382, August 2014