Friday, April 27, 2012

Magnificent Matcha, tofu chco-nut smoothie.

Serves 1 as tall glass (meal replacement), serves 2-small/medium glasses, portioned with a meal.

1 cup almond milk; 1 cup ice;
1/4 cup blueberries
1/2 cup raw (un-roasted) cashews
2 TBSP Honey (not always considered vegan) or Agave, or other sweetener;
2-3 TBSP Matcha green tea powder;
1 container tofu almond dessert (looks like this
1/4 cup Hemp Hearts;
1/4 cup shaved dark chocolate.

Throw everything in the blender. Blend until smooth.Top with more chocolate shavings and hemp hearts.  Enjoy. -Love, Nicole

I adapted to what I had at home from what is listed on page 3 of this online article on the 7 New Super Foods ( which All Vegan. All Delish. had posted on their FB profile.

I used:
1 cup almond milk;
1 cup ice;
1/4 cup blueberries (they suggested mango, but I am using chocolate too, and I don't think it would taste good, some people like cherries or raspberries with chocolate, just choose what you like);
1/2 cup raw (un-roasted) cashews (or walnuts or whatever you have on hand);
2 TBSP Honey or Agave; 2-3 TBSP Matcha green tea powder;
1 container tofu almond dessert (1/2 of the 2 pack, I used sunrise brand, looks like this ( Thanks to Calgary Reviews for the photo), which you can get at SuperStore in Halifax, NS I found it in the deli section where other tofu and meat substitutes are found);
1/4 cup Hemp Hearts;
1/4 cup shaved dark chocolate.

Blend until smooth. Top with more chocolate shavings and hemp hearts. Enjoy

Thursday, April 19, 2012

Quinoa Burgers


2 cups of Quinoa

1 cup of shredded cheese (medium cheddar)

1/2 cup cottage cheese

1 cup of shredded carrot

3 medium sized eggs

1 tsp of minced garlic

1tbsp olive oil

dash of S&P

1 finely chopped green onion

dash of white sugar


Bring 4 cups of water to a boil in medium saucepan

Add Quinoa

dash of Salt

Boil 15-20 mins until desired consistency

Remove cooked Quinoa from saucepan and place into mixing bowl

In mixing bowl, add all ingredients

Form mixture into patties (1/2 inch thick)

add olive oil to heated frying pan

Fry Quinoa patties for approx 3-4 mins on each side


Garnish with your choice of toppings

Suggested: Tzatziki or hummus or guacamole in a pita or kaiser roll

Wednesday, April 18, 2012

Curried Carrot Soup


1 & 1/2 pounds of carrots

1tbsp chopped garlic

1tbsp of olive oil

1 can coconut milk

Dash of S&P

1 medium sized onion

3 tsp of curry

1 package of onion soup mix

6 cups of waters

1 cup of plain yogurt (optional)


Peel and chop carrots (1/8 inch thick)

Add carrots, onions, olive oil, curry, garlic, salt and pepper in a medium saucepan

cook on medium heat for 20 minutes

add in water and soup mix and cook until carrots have softened

Puree with hand blender

Add coconut milk

Add plain yogurt (optional)

*Garnish as desired

Thursday, October 6, 2011

GF/SF/Egg Free/Milk and Butter free, Strawberry shortcake (no whip- 0% fat greek yoghurt)

DEEEEEEEEE- licious Strawberry Shortcake, who doesn't love this amazing summer treat.

This is made with no sugar added because I am more of a savoury girl than a sweet one, and I prefer natural tasting flavours. These would be 100% Vegan if you swap out the yoghurt I used for a vegan alternative. I like yoghurt over whip, because I like lower fat, and the tangy flavour combination.

What you will need:

  • Plain Yoghurt - I used 0% fat Presidents Choice Greek Style 
  • Biscuits - I used vegan ones my mom made with spelt flour (note:**these biscuits are vegan gluten free, egg free, milk and butter free** recipe as per Bob's Red Mill GF Biscuit mix, made with Earth Balance Vegan shortening and almond milk, see website for details
  • strawberry jam- I used Presidents Choice No Sugar added
  • Garnish with Chocolate shavings  (note:***scrape heavy straight blade knife over smooth side of the chocolate bar, toss on top, no finger touching- it breaks and melts your shavings***)

I use dark chocolate, I always have some variety in the fridge, waiting. 

use warm biscuits out of the oven or warm up in a toaster oven or microwave so it will slightly heat up your ingredients.

In a bowl or on a plate stack:

half biscuit
strawberry jam
yoghurt or white topping of choice
other biscuit half
top with strawberry jam and chocolate shavings


You can barley see what is under the yoghurt!


Helpful Note: To make restaurant style chocolate shaving scrape a heavy flat blade knife over the bar of chocolate, on the flat side, and then sprinkle over top by tipping chocolate bar or foil. If you handle the shaving with your finger they will break or melt, they are only little babies after all.

Biscuits are made as per Bob's Red Mill GF Biscuit mix directions, my mom used Earth Balance Vegan Shortening, and almond milk, super easy and quick.  see website for details

Sunday, July 24, 2011

Fennel Pea Risotto

Ingredients ::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

1 1/2 cups of veg broth

dash of saffron

1tsp olive oil

1 onion diced

1/2 bulb fennel chopped

1 clove garlic minced

1 cup of aborio rice

1/4 cup of white wine
1 cup peas

1/4 cup of freshly grated parmesan cheese

2 tbsp freshly chopped parsley
Directions :::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::

In medium size pan..add broth and 1 1/2 cups of water to boil

add saffron and let simmer on low heat

In a separate pan .. add oil, onions and fennel

cook for approx 5 minutes

stir and add rice into mix until well coated

after 2 minutes... slowly stir in wine

add peas, and the broth mixture from the other medium sized pan.. but very slowly and only half cup at a time....

after 20 mins..stir in cheese and parsley

Serve immediatly! TIP: bring a dish of shredded parm to the table for guests to top up their dish

Thursday, July 21, 2011

Delish Summer Dish: Zucchini & Cantaloupe Salad with Feta and Mint


1/2 cup of lemon juice

1/4tsp lemon zest

dash of sugar

dash of Salt and Pepper

Olive Oil

1 Zucchini (trimmed)

1/4 of a cantaloupe (peeled and seeded)

3oz of feta cheese

mint for garnish


In a small mixing bowl add lemon juice, zest, sugar, S&P

combine olive oil for vinaigrette

Separately, slice zucchini and cantaloupe lengthwise with a mandolin

toss in vinaigrette and sprinkle with feta, black pepper

garnish with mint*

Voila! Great summer time dish for those hot hot summer days..

Tuesday, July 19, 2011

Soy and Dairy Free Dessert: Pineapple Coconut Bliss

Remember when ice cream alternative were hard to find, and then when you did find them, you didn't exactly jump for joy. Most of the ice cream substitutes I have tried have left me feeling less than satisfied. This however was introduced to me by my cousin Anna who was visiting recently from Toronto. I want to sing her high praise up the hills. Hello new fav dessert !!!!!

Coconut Bliss -available what seems like a kagillion different flavours including cappuccino, pineapple coconut, naked coconut, dark chocolate, vanilla island, chocolate hazelnut fudge in the tubs, and naked coconut and dark chocolate in the bar format. check their website for more, like ingredients or nutritional info and 4 new flavours for 2011.

YAY YAY YAY YAY. Now everyone can have dessert all together all the non-daries, soy-allergic and vegans can all rejoice.

**Notes** Where to buy:  I was perusing their website- and if you can't find it locally, just go to their website print off this form and let the wonderful people of coconut bliss know and they will contact the store to help you get it to where you are. How cool

Vegan: Creamy dreamy balsamic dressing

Ever wanted to lick the plate clean after a salad? I have.....hello creamy dreamy balsamic dressing.

What you will need:

2 Tbs Nayonaise vegan (or regular mayo if you are non-vegan)
6 Tbs olive oil
3 Tbs Balsamic vinegar
1 Tsp Agave
pinch cayenne pepper
Salt and Pepper to taste


Combine ingredients in a jar or a squirt bottle like I used. Shake vigorously for a few minutes until a smooth light mocha coloured dressing is evenly blended. Alternatively you can use a small food processor using the pulse function.


Want different flavours like maple balsamic? - Add maple syrup instead of agave to sweeten. YUM!

Want to use as bread dipper- add more olive oil and balsamic vinegar. Just that easy folks.


What the heck is Nayonaise anyways? website- I bought mine locally at Planet Organic, and you can also get it at AtlanticSuperStore.

Saturday, July 16, 2011

Asparagus in white wine


2 pounds of asparagus (thick end removed)

1/4 cup of butter (VO: margarine or alternative)

1/4 cup of white wine

dash of salt of pepper


Boil water, add asparagus

cook asparagus for 4-5 minutes

Drain asparagus and let cool

In a large skillet melt butter, add wine and salt and pepper

Add in asparagus to mixture

Serve immediately

Thursday, July 14, 2011

Oven Baked Sweet Potatoe Fries with Curry Mayo


1 & 1/2 pounds of sweet potatoes - cut and sliced into half inch strips

1/4 olive oil

1/4 tsp of cinnamon

1/2 tsp paprika

salt and pepper to taste


Pre heat oven to 425

Rinse sweet potatoes well....

Place parchment paper on baking sheet
Distribute sweet potatoes evenly on baking sheet

drizzle olive oil & spices over sweet potatoes

Bake for approx 30 minutes

turning potatoes every 10 minutes with spatula

****Serve Warm With Curry Mayo

You will need:

1 cup of mayo (VO: Nayonaise or alternative)

2tsp of curry

1tsp of fresh lime juice

1/8 tsp of cayenne