Entree

Slow Cooker Vegetarian Chili

This hearty chili is super easy to prepare.  Just put all the ingredients in your slow cooker and come back in 6-8 hours to enjoy a steaming bowl of vegetarian chili.

 

Ingredients:

1 cup uncooked farro or quinoa

1 large onion, peeled and diced

4 cloves of garlic, minced

1 (19oz) can red kidney beans, rinsed and drained

1 (19oz) can black beans, rinsed and drained

1 (19oz) can chick peas, rinsed and drained

1 (114ml) can diced green chilies

1 L carton organic vegetable broth

1 (540ml) can diced tomatoes

1 (740ml) jar chunky marinara sauce

4 carrots, peeled and chopped

2 cups frozen organic corn

2 Tablespoons chili powder

1 Tablespoon ground cumin

1 teaspoon salt

1 teaspoon brown sugar

1/2 teaspoon black pepper

Method:

Add all ingredients to a large slow cooker and stir thoroughly to combine.  Cook on high for 3-4 hours or on low for 6-8 hours until the chili is cooked through.  Serve immediately, garnished with extra toppings such as shredded cheddar cheese, crushed tortilla chips, avocado or sour cream.  Refrigerate leftovers in a sealed container for up to 3 days or freeze for up to 3 months.

Recipe adapted from www.gimmesomeoven.com   

Chickpea Masala

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Ingredients

1 small cooking onion, chopped

1 yellow bell pepper, chopped

1 medium zucchini, chopped

coconut oil or avocado oil

2 teaspoons garam masala

1 teaspoon cumin

1/2 teaspoon turmeric

1 teaspoon sea salt

1 14-ounce can organic chopped tomatoes

1 19-ounce can chickpeas, rinsed and drained

1 400 ml can coconut milk

Method:

1. Finely chop onion and bell pepper and cut zucchini into small, bite-size chunks.

2. Heat oil in a large pan (with a lid) over medium heat. Add onion and pepper and cook, stirring for 2-3 minutes until softened. Add zucchini and cook for 1 minute. Stir in garam masala, cumin, turmeric, and salt, and cook for 1 minute.

3. Reduce heat to medium low and stir in tomatoes and chickpeas, and cover. Cook for 5 minutes, stirring about halfway through. Uncover, stir in coconut milk, and reduce heat to low. Cook for 5 more minutes or until your rice or quinoa are ready.  It’s perfectly fine to let it simmer longer and let the flavours blend together.

4. Serve over rice or quinoa and enjoy with a side salad.

Recipe adapted from mindbodygreen.com

Family Favourite Shepherd’s Pie

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Shepherd’s pie is an easy no-fail dish that can be made ahead of time.  Use whatever vegetables you have on hand and top with mashed potatoes or mashed sweet potatoes.  For a vegetarian version, substitute the ground beef with bulgur wheat.

Ingredients:

  • 1 lb grass fed lean ground beef
  • 2 onions, chopped
  • 2 cloves garlic, minced
  • about 4 cups of your favourite vegetables — I used rainbow carrots, peas and corn
  • 5 1/2 oz can organic tomato paste + 2 cans water (I like to use tomato paste rather than tomato sauce to avoid extra sodium)
  • 1 teaspoon dried thyme
  • 2 teaspoons worcestershire sauce
  • freshly ground pepper
  • paprika (optional)
  • mashed potatoes or mashed sweet potatoes for topping

Method:

  1. In skillet over medium heat, cook beef, stirring to break up meat, until brown; pour off fat.  For a vegetarian version, use 3 parts water to 1 part bulgur wheat.  Bring water to a boil; add bulgur, boil for 7 minutes, stirring occasionally. Remove from heat, cover; let stand for 5 minutes, drain excess water.  Transfer to a skillet.
  2. Add onions, garlic and vegetables.  Cook until tender.
  3. Add tomato paste, water, thyme, Worcestershire sauce and pepper to taste.
  4. Simmer for 5 minutes, stirring up any brown bits on bottom of pan.
  5. Spoon mixture into a casserole dish and spread mashed potatoes evenly on top. Sprinkle with paprika if desired.
  6. Bake at 375F for about 35 minutes or until heated through.  This dish can be made ahead of time and refrigerated.  It also freezes well.  Freeze before baking.  Defrost in the fridge over night and bake at 375F for about 45 minutes, or until heated through.
  7. Makes 6 servings.  Enjoy!

Bulgur wheat’s greatest claim to fame is tabbouleh salad, but it’s also a terrific substitute for ground beef. When cooked in shepherd’s pie, for example, its texture becomes very similar to ground beef, but offers more fiber and far less fat. Bulgur is available in several granulation sizes. The finer the grind, the less time is required for cooking the bulgur. A fine-ground bulgur will soften in about seven minutes, while a medium grind bulgur will be ready to eat in around 15 minutes. For shepherd’s pie, I prefer a medium grind.

Quinoa Curry

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Quinoa is a high-protein, non-gluten grain.  It combines really well with the warming spices of curry and chili to make this delicious dish.

Ingredients:

2 cups quinoa
4 cups water

1 tbsp coconut oil

1 onion
4 cloves garlic (medium size)
40 mm / 1.5 inches ginger root, grated

1 diced pepper (yellow, green, or red)
8 fresh tomatoes diced, OR 1 28 oz can organic tomatoes, diced
1 zucchini, diced

1/2 tbsp chili powder
1 1/2 tsp curry powder
1/4 tsp sea salt or to taste

1 can coconut milk

Method:

1. Rinse quinoa under cold water and drain

2. Add quinoa and water to a medium-sized pot and bring to a boil

3. Reduce heat and simmer until water has been absorbed (around 15 minutes)

4. In a separate large pan heat coconut oil

5. Add garlic, onion, and ginger and sauté until onions are slightly soft (a few minutes)

6. Add diced peppers, tomatoes, zucchini, chili powder, curry powder and sea salt

7. Simmer on medium heat for several minutes (until peppers are a little soft)

8. Add coconut milk and simmer for one or two more minutes

9. Stir in cooked quinoa

Makes approximately 4 cups

Thanks to holistic nutritionist Paul Demeda of Healthy by Knowing for this great recipe.

www.healthybyknowing.com 

 

Curly Sweet Potato Fries

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Sweet potatoes are an incredibly nutritious food, high in fiber and packed with antioxidants like beta carotene and vitamins A and C.  They are also rich in B vitamins and the minerals manganese and potassium.  These curly sweet potato fries are nutritious and deliciously fun.

Seasoning Mix:
In a bowl combine:
1 tsp sea salt
2 tsp paprika
1/4 tsp cayenne pepper
1/8 tsp garlic powder
1/8 tsp onion powder

Directions:

Preheat oven to 425F

Put 2 medium sized sweet potatoes through a spiralizer.

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Place spiral potatoes on a clay baking sheet or on a regular baking sheet lined with foil or parchment paper.  Gently toss with a small amount of olive oil.  Use just enough oil to give them a light coating.  Too much oil will make the fries soggy.  Sprinkle the seasoning mix over the sweet potatoes and gently toss.  

Bake 15-20 minutes in your preheated 425F oven.  Turn over and bake for an additional 15-20 minutes or until they are crispy.

Enjoy!

Recipe for seasoning mix from www.cleanfoodcrush.com  

Rawlicious Zucchini Pasta with Spinach Pesto

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It was too hot to turn on the oven today, which meant it was the perfect day to make this rawlicious zucchini pasta.  Full of fiber, nutrients and healthy fats, this “pasta” was a cinch to make.

Ingredients:

2 zucchini, ends trimmed (I used 1 green and 1 yellow)

3 cups spinach

2 cloves garlic

1/2 cup pumpkin seeds

1/4 cup extra-virgin olive oil

1/2 teaspoon sea salt

hemp seeds to garnish (optional)

Method:

Use a spiralizer to turn zucchini into noodles, or use a vegetable peeler to slice zucchini into ribbons.  Place zucchini noodles in a large bowl.

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For the pesto, in a food processor, consume spinach, garlic, pumpkin seeds, olive oil and sea salt.  Process to desired consistency, adding more oil if needed.  Add pesto to the zucchini noodles and stir well.

Sprinkle with hemp seeds if desired and enjoy as an entree or a salad.

Serves 2.

Recipe from Joyous Health: Eat and Live Well Without Dieting by Joy McCarthy.

 

 

One Pan Mexican Quinoa

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Wonderfully light, healthy and nutritious.   This dish is so easy to prepare, even the quinoa is cooked right in the pan!

Ingredients

1 tablespoon olive oil
2 cloves garlic minced
1 jalapeño pepper,  minced
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans drained and rinsed
2 medium tomatoes, diced
1 cup corn kernels
1 teaspoon chili powder
1/2 teaspoon cumin
Sea salt and freshly ground black pepper to taste
1 avocado halved, seeded, peeled and diced
juice of 1 lime
2 tablespoons chopped fresh cilantro leaves

Directions:

Heat olive oil in a large skillet over medium heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.

Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.

Makes 4 servings.

Serve immediately and enjoy!

Recipe modified from damndelicious.net

Salmon Burgers with Dill and Feta

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Ingredients:

1 1/2 lbs (680 g) boneless skinless salmon fillet cut into chunks
1 cup fresh bread crumbs or ½ cup coarsely ground oats (for gluten-free variation)
1/2 cup crumbled light feta cheese
1/4 cup minced shallots
1 tbsp honey mustard
1 tbsp freshly squeezed lemon juice
1 egg
1 tbsp. minced fresh dill
1 tsp. grated lemon zest
1/4 tsp. each salt and freshly ground black pepper

Method:
Place salmon chunks in a food processor. Pulse on and off until salmon is chopped into very small pieces. (If you don’t have a food processor, use a very sharp knife and mince the salmon by hand.) Transfer salmon to a large bowl. Add remaining ingredients. Mix well using your hands.
Form mixture into 6 patties, about ¾-inch thick. Place patties on a large plate, cover with plastic wrap and refrigerate for 1 hour. (Chilling will help the patties hold their shape while cooking.)
Add some olive oil to a large skillet and heat to medium high. Add patties and cook for about 4-5 minutes per side, until salmon is cooked through. Be careful not to overcook the patties, and be gentle when flipping them so they don’t fall apart.  Serve patties on small, hamburger buns with sliced tomatoes, lettuce and honey mustard and serve with a salad.
Makes 6 servings

Recipe from The Looneyspoons Collection by Janet and Greta Podleski

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