Recipe: Roasted Yam & Edamame Salad

Happy Monday everyone! I hope everyone had a great few days! We just wrapped up a super weekend filled with kids parties and an end to an entire (wonderfully bizarre) week of parrot sitting. Yes, you did read that right! For those of you who follow me on Instagram, you may have seen little Ella perched on my tea-cup or nestled inside my shirt – she belongs to great friends who were vacationing in Mexico and we had a lovely time together indeed 🙂

Today’s recipe comes courtesy of one of my favorite ways to create recipes – using color as my inspiration. I can often be found daydreaming about new ideas, whether for the garden, for an outfit, or most likely scheming up a new food combination based on colors that go beautifully together.

With this time of year being what it is, and the darkness that fills our mornings & evenings, a little pop of color in your salad bowl is a wonderful way to bring a smile to your face and a beautiful vision to your eyes. You know what they say about first impressions right? Well this dish aims to please with its bright pop of orange & green right up front.

The Less:

Less processed soy bean products means protein that is sincere in its simplicity. Fewer processed foods (even plant-based) means less work for the body to break down. Less heavy grain-based meals means you can lighten up safely, with loads of colorful vegetables & fiber.

The More:

More fresh green edamame means more soy protein in its purest state. More bright orange veggies means more beta-carotene for your eyes and immune system. More high fiber & protein combos means clean, healthy fuel without heaviness. So lightness comes to you with out a heavy cost.

Roasted Yam & Edamame Salad:

• (1) extra large orange yam, or 2 small, peeled & chopped (4 cups chopped)
• (2) tbsp olive oil for roasting
• (1/2) tsp sea salt
• (1.5) cups shelled edamame (fresh soybeans found in the freezer section)
• (2) stalks celery hearts, or 1 large stalk of celery, minced
• (2) green onions, minced
• (1/4) cup cilantro, minced
• (1/2) tsp salt, or to taste
• (1/4) cup marinated kale vinaigrette dressing

Heat your oven to 400 degrees and lightly oil a flat baking tray. Prepare the sweet potatoes by peeling & chopping into a 1-2 inch dice. Toss with olive oil & salt for roasting, and put in the pre-heated oven. Bake for 20 minutes, and then flip them to prevent sticking and promote even roasting & browning. After tossing, roast for a further 15-20 minutes, until soft & browned. Remove from heat and add to a mixing bowl.

While the yams cook, put up the frozen edamame in a small saucepan with enough cold water to cover. Bring the water to a boil, and once boiling, turn the heat down to medium high and cook, covered for 4-5 minutes. Remove from the heat and drain.

While the beans cool & the yams cook, prepare the celery, green onions & cilantro and set aside. Prepare the dressing in your blender & set aside (this recipe will make enough for a batch or two of marinated kale so be sure to pick up a few bunches of green kale too!).

Once the yams are cooked, allow them to cool for 3-4 minutes before adding 2 tablespoons of the dressing to them while still warm (but not hot). Toss very gently to incorporate and coat the warm yams. After a few minutes, combine all of the ingredients, using less or more dressing as desired. Season to taste with salt & pepper and serve right away.

Serve this dish on its own with a bed of fresh greens, or keep it in the fridge to toss with warm grains such as brown rice or quinoa. Full of protein, natural carbs from the yams, as well as vitamins & minerals, this dish is one stop shop for great nutrition and clean sustenance. I also recommend mixing leftovers into your marinated kale – a great combo as well and this dressing is a classic with the lemon & fresh ginger.

Now that we are half way through this first month of the year, how is everyone feeling about the year so far? I just wrapped up reading The Happiness Project by Gretchen Rubin and highly recommend it for anyone looking for encouragement on finding day-to-day happiness.

As for me, I’ve been plugging away at the ‘little things’ and feel encouraged at getting (just a little) done each day. Life is always a journey, and never really a destination after all 😉

• Are you a fresh soybean (edamame) fan?
• How do you dream up your recipes? What inspires your food choices?

Hint: my youngest daughter loves them plain, with a sprinkle of crushed sea salt. Sometimes simple really is best!  More news on the blog move coming up soon – thanks for all the support guys!

Yours in Less,

Recipe: Honey Crisp, Kale & Persimmon Salad

What do you get when you cross shredded raw winter greens with delicious crispy apple and sweet orange persimmon?

Well the answer is simple. Your newest favorite winter salad!

This fresh & nutritious bowl of delicious has become mighty popular in the meal rotation these days, as there is usually a few kale leaves & brussels to be found lingering in my crisper along with two of my favorite winter fruits that are always in my fruit bowl this time of year.

Toss in a handful of toasted pumpkin seeds and drizzle with that luscious pink hued dressing, and this salad is a winter dream come true.

If you are new to persimmons, it is never too late, and you can thank me later for introducing you to this naturally sweet gem of a fruit. My favorite variety by far is the common Fuyu variety, which is flat and stays firm when ripe. The entire fruit is edible, including the skin, and there are no seeds inside – only the sweet flesh. YUM.

The Less:

Fewer cooked foods in your diet means more living enzymes and untarnished nutrition. Less lettuce based salads means eating local through the winter is always possible (especially if you live in BC). Less obvious ingredients means a surprise in your salad bowl, so trying new ways to eat fresh foods becomes common.

The More:

More high fiber raw salads means more great help for your digestion. More enzymes & pectin from fresh apples means easy filling and breakdown in your tummy. More satisfying sweet fruits throughout the day means less cravings for sweets elsewhere, so natural sweetness is all you need.

Honey Crisp, Kale & Persimmon Salad:

• (1) cup shaved raw Brussels sprouts
• (1) cup shredded raw green kale
• (1/2) large Honey Crisp apple, skin on & chopped to one inch dice
• (1) Fuyu persimmon, skin on and sliced and chopped to uniform size
• (1/4) cup lightly toasted pumpkin seeds (pepitas)
• (1/4-1/3) cup Incredible Cranberry Orange Dressing

Start by toasting the pumpkin seeds in a hot oven (350 degrees) for 3-4 minutes until fragrant and turning brown (careful not to burn them!). Set aside to cool while you prepare the remaining ingredients.

Combine all of the prepared vegetables in a mixing bowl and toss gently, reserving some persimmon pieces for the top. Add the dressing and gently mix until the ingredients are well coated. Top with remaining persimmons & serve immediately.

This is easily one of the yummiest salads I’ve enjoyed in a while and I simply can’t get enough of raw winter vegetables like kale and Brussels sprouts. Both are just so nutritious and fill me up in a wonderful way that makes me feel good all day! Add together with the amazing qualities of the Honeycrisp apples (so good if you have not tried this apple variety), and the sweet and satisfying persimmon, you can’t go wrong!

• What is your favorite way to eat persimmon?
• What is your favorite apple variety?

Wishing you all the very best as we soldier on into the first official Holiday weekend. It is a hectic time of the year indeed and it’s easy to get stressed! Breathe deeply, be mindful, and enjoy... 🙂

Yours in Less,

Recipe: Incredible Cranberry Orange Dressing

No need to worry about color & flavor with this one.

Happy December everyone! Phew!

I’ve got to tell you it’s been a busy few weeks here and it’s about to get even crazier. Anyone else got a super-packed month (ha ha that is kind of trick question)? Honestly it feels like summer just ended and here we are writing out Christmas lists and watching as our evening and weekend calendars get loaded up with social engagements and festive outings.

Wow. Allow me to just marvel for a moment and catch my breath.                                           

That’s better 🙂

In the craziness, I missed that my last post was indeed the 100th post for IPOM, and now I am excited to get started with the next 100, starting with this truly beautiful and shockingly delicious salad dressing! Here goes #101..

I was recently introduced to this after stumbling across the original Oh She Glows recipe randomly (I can’t even recall where I was tipped off!). I’ve got to hand major props to Angela at OSG for this one, as I am head over heels in love with this amazing creation.

Honestly, what could be more wonderful than bright cranberries to brighten our dinner plates and bring zest and zing to a bowl of fresh winter greens? The combination here of sweet and sour is nothing short of wonderful and I can tell you I’ve now made it no less that 10 times since I discovered it.

I even substituted blueberries in place of the cranberries for a purple color and deeper, sweeter flavor. So there. It’s amazing and versatile. Enough said.

The Less:

Less heavily oiled dressings means lighter textures and fewer calories. Less bland boring salad dressings means more ways to bring veggies to life. Less heavy meals around the holidays means more enjoyment when they do happen, so eating light when we can makes a big difference in how we feel.

The More:

More tangy, bright foods means more happiness on your tongue. More cranberries & summer fruits means more vitamin C and sunshine. More flavorful salads means more reasons to enjoy them, so staying healthy through the winter months is delicious & natural.

Incredible Cranberry Orange Dressing:

~ Adapted from Oh She Glows

• (1) cup frozen or fresh cranberries (can also use blueberries for variation)
• (1/4) cup maple syrup
• (1/4) cup apple cider vinegar
• (1/2) cup orange juice
• (1/4) cup good olive oil
• (1) tbsp Dijon mustard
• (1/2) tsp salt

In a medium saucepan, combine the cranberries, maple syrup, and cider vinegar and heat over medium heat for 5-7 minutes until the cranberries are soft (careful not to boil this mixture as the vinegar liquid will condense and evaporate). The house will smell like you are pickling so be prepared, it will be worth it!

Allow the cranberry mixture to cool a little while you add the remaining ingredients to the blender. Add the cranberry mixture to the blender when a little cool and blend all until you get a silky and beautiful emulsion of goodness (YUM).

Transfer the mixture to a jar and refrigerate to cool – this will keep in the fridge for a good while, but this will not be a problem!

I’ll share with you in an upcoming post my current favorite salad. I’ve enjoyed it many times since I stumbled upon this dressing and it so good I’ve got share it.

Yes, it does involve kale & brussels sprouts, naturally, and you’ll see what else is making my meals just that much for lively and fun.

Coming up, I’ll be sharing a holiday cookie for a festive cookie swap I was so graciously invited to join by the wonderful Kristy (heart) – so stay tuned, it’s a recipe close to my heart and I can’t wait to share it with you all!

• What’s your favorite salad these days?
• Got a favorite homemade dressing you are loving?

I think it is so great to have healthy & enticing light options this time of year when many of us may be worried about heavier foods and the effects of the celebrating and Christmas parties. I’d love to hear how you plan to spend the month!

Yours in Less,

Recipe: Wild Rice & Roasted Butternut Squash Salad

Veggies, nuts, grains, & dressing makes me a happy eater.

You’ll have to forgive me, or rather, let me re-phrase that, I hope you’ll all forgive me. I am having a salad moment (or three or seven).

Ask my kids at any given moment what mom eats, the answer is always the same. Salad. But don’t you worry, because that is where the sameness ends, because when it comes to salads, the chances for finding new and satisfying combos are as limited as your (or my) imagination.

Green Salad. Greek Salad. Bean Salad. Wheat Salad. There are endless grain, bean, nut, veggie, and dressing combos out there and honestly, I do live on salads pretty much 365 days of the year. Today’s salad can (like my last post) be served warm, cold or room temperature, and tastes great days after preparation.

Here, wild rice is cooked and tossed with roasted cubes of butternut squash & more of those wonderful white cannellini beans to make a nutritious and filling meal. Toss it all up with a few herbs & flavoring and you are set.

The Less:

Less every day grains means a new food to discover. Fewer bread-based lunch ideas means more heart for less heft. Less boring, basic salad dishes means less boredom in your tupperware, so packing a flavor-filled lunch or meal-on-the-go is a joy.

The More:

More tasty alternative grains means more variety and spice in your diet (and life). More plant-based hearty proteins means more easy & affordable flavor. More clean simple cooking means more energy to focus elsewhere, so your fuel is ready to fill you as needed.

Wild Rice & Roasted Butternut Squash Salad:

• (1/2) cup dry wild rice
• (1.5) cups water for cooking
• (1) cup cooked cannellini beans (white kidneys)
• (4) cups peeled & chopped butternut squash
• (2) tbsp olive oil for roasting squash
• (1/2) tsp salt for roasting squash
• (3) tbsp mixed chopped herbs: fresh parsley, chives & thyme
• (1) tsp salt
• (2) tbsp olive oil
• (2) tbsp balsamic vinegar

Start by combining the rice and water in a small- medium saucepan. Put the rice up to boil with the lid on and once boiling, turn the heat down and cook, covered for 45-50 minutes, or until most of the water is absorbed.

Heat the oven to 400 degrees. If you are using a large butternut squash, you might get the right amount of squash simply from the top part (I call it the snout). Simply chop the top piece off the squash and peel it with a veggie peeler. Cube the squash with a sharp knife into 1-1.5 inch cubes.

Toss the squash in a bowl with the salt and oil for roasting, and lay it flat on a rimmed cookie sheet. Roast at 400 degrees for 30-35 minutes, scraping and turning with a flipper at about the 20 minute mark.

While the rice and squash do their magic thing, prepare the beans and chopped herbs and set aside. Once the rice is cooked, drain it in a colander and let sit for a minute or two to cool and drain (it’s okay if the water isn’t all absorbed, the rice should be chewy but cooked). Once the squash is nicely browned and soft-ish remove from the oven and allow to cool.

Combine the rice with the herbs and beans. Add the squash once it cools for 10 minutes or so and toss with the oil, salt & vinegar. Adjust seasonings to taste and enjoy!

This salad will keep well in the fridge for well up to a week and also heats up beautifully. I enjoyed it served over chopped romaine hearts with an avocado lovingly piled on top.

It was all my co-workers could do to not attack my lunch bowl, but I did promise I would post the recipe soon.

Just in case anyone ever doubts my word 🙂

I know folks all over the US are celebrating Thanksgiving today, and judging by the posts I have seen from those whose blogs I follow, it feels good to read the words of gratitude, love & thanks from all of you who are part of this lovely community of bloggers.

Wishing all of my south of the border friends & readers a wonderful holiday weekend!

• Are you a fan of wild rice?
• What are your thoughts on Thanksgiving this year?

With love & thanks & many continued blessings.

Yours in Less,

Recipe: Thyme Roasted Brussels Sprouts & Cannellini Beans

Brussels Sprouts that are far from boring.

Unless of course you like them that way (I do, but that is another story).

I recall a recent convo I had with a girlfriend who was looking forward to making this raw Brussels sprout salad I posted a while back after our Canadian Thanksgiving last month.  The salad was to be enjoyed by the whole family, just not her dad, who prefers his sprouts on the ‘plain’ side. Read: just steamed or boiled, as is, & with no flavoring at all. And while I love these little beauties all ways (steamed they are delicious), I think the best part about them is how well they go with so many other foods.

So if you aren’t my girlfriend’s dad (who also happens to be my boss), you might just like love this take on sprouts. Here, they are roasted to sweetness and tossed warm with a few of my favorite ingredients for a sophisticated, somewhat Mediterranean style side dish.

Roasting Brussels sprouts is certainly not new to the food world, and I recall my first experience with them 15 years ago at an old job. I worked in a gourmet deli where I passed the kitchen at least 20 times a day. Which meant at least as many roasted sprouts that were destined for the deli case ended up in my mouth as I went by.

For this dish, I soaked and cooked my own Cannellini beans, but you can find these babies canned in any grocery store and make throwing this dish together that much easier.

The Less:

Less boring, boiled Brussels sprouts means folks might actually learn to love them. Less buttery, starchy side dishes means more fiber, and easy roughage. Less traditional takes on our old favorites means more exciting flavors at the table, so dinner together gets a whole lot more appealing for all.

The More:

More cabbage family veggies means more easy on the tummy digesting. More plant-based proteins means less tax on the tummy. More tasty takes on veggies means more ways to get folks excited, so meal time is always a cause to celebrate.

Thyme Roasted Brussels Sprouts & Cannellini Beans:

• (15) medium – large Brussels sprouts
• (3) tbsp olive oil for roasting sprouts
• (1/2) tsp salt for roasting sprouts
• (1-1.5) cups cooked Cannellini beans (white kidney beans)
• (1/2) cup soft sun-dried tomatoes (either oil-packed or soft as is)
• (1/2) cup feta cheese, cubed (vegans: sub 1/4 cup capers for a salty finish)
• (1/2) tsp fresh thyme leaves, chopped (2-3 sprigs)
• (2-3) tbsp olive oil for finish
• black pepper to taste

Start by rinsing the fresh sprouts under cold water and draining well in a colander. Heat the oven to 400 degrees. Oil a flat rimmed cookie sheet with (1) tbsp of the olive oil for roasting and begin to prepare the sprouts. Using a large bowl, trim the butt end of each sprout off and cut them in halves. Peel any rough outer leaves off and discard, along with the butt ends.

Once the sprouts are all halved, toss them with other 2 tablespoons of oil and the salt. You can either add the thyme now to the sprouts or add it after roasting for a slightly different flavor, I have tried them both ways and they are both fantastic. Lay the oil tossed sprouts onto the oiled flat pan and put into the oven once it reaches temperature.

Allow the sprouts to cook for 15-20 minutes before opening the oven to toss them gently and make sure they aren’t sticking to the pan. Once tossed, leave them to cook further for 10-15 more minutes, until soft and showing some brown/blackish spots. Remove from the oven to cool.

While the sprouts cook, prepare the beans, feta (or capers), and tomatoes in a mixing bowl. Slice the tomatoes lengthwise vs. chopping as they look (just a little) prettier (of course totally your call!). Throw in your chopped thyme.

When ready to serve, toss the warm, hot, or room temperature sprouts gently with the rest of the ingredients (I use my hands to make sure I don’t break the feta pieces) and finish with olive oil and freshly ground black pepper.

Serve as is with a feast, or as a feast unto itself. I enjoyed this delicious & satisfying combo many times this week and ate it cold, warm, and all things in between.

Re-heated quickly on the stove this combo made a wonderful lunch accompanied by a bit of roasted squash (my next post) and a splash of good balsamic vinegar.

Last week we cooked with a bunch of kids in need (who isn’t a kid in need though, right?), and I said I’d post some more info on that. There will be more to come, and if you are interested in more photos & info, visit us on Facebook here.

For those of you who so generously donated, I salute you, and thank you sincerely! My heart is giant as a result of your generosity and knowing there are kind-hearted supporters (and true friends – xx) out there from all parts of this beautiful world is nothing short incredible & immensely encouraging. We go back to do it all over again in less than two weeks!

• What is your favorite way to enjoy Brussels sprouts?
• Are you preparing for Thanksgiving? If so, how?

Wishing everyone a super-charged, super-fantastic week!

Yours in Less,

Recipe: Luscious Homemade Tahini Goddess Dressing

A good dressing can make vegetables sing.

Nothing is worth more than this day.

~ Goethe

Some days you just want a salad, right?

You know, those crisp fresh vegetables full of hydrating water and loaded with vitamins & enzymes?

I don’t know about you guys (I have my suspicions though) but I am always pretty thrilled to have a homemade salad dressing hanging out in the fridge that makes it easy to wash a few raw vegetables and dress them to perfection.

This recipe is made in honor of a very popular bottled salad dressing. Anyone out there familiar with a store-bought version of the ever popular Goddess dressing?

I’ve never been a fan of bottled anything – so one day a few weeks back I decided to make my own version of a popular favorite. Here is the result! I’ve got a secret…it’s better (IMO) than anything you can buy in a bottle!

Whatever you fight, you strengthen, and what you resist, persists.

  ~ Eckhart Tolle

Utilizing tahini in salad dressings has always been a popular trick with vegans. This paste made of hulled sesame seeds is satisfying and filling, not to mention full of calcium and protein – two things vegans (and all folks really) need.

Here I added soy sauce, dried parsley, oil, vinegar, lemon juice, and granulated garlic – all easy things you probably have in your pantry already. It keeps well, eats well, and can easily be tailored to your tastes and preferences.

Boom.

Thick & satisfying, this dressing is just as home on top of hot brown rice & steamed broccoli as it is on crunchy romaine leaves or as a dip for whole raw carrots.

The primary cause of unhappiness is never the situation but your thoughts about it.

~ Eckhart Tolle

The Less:

Less bottled and packaged shelf stable groceries means more tasty, waste-free staples. More control over ingredients means fewer extras added so food can sit longer. Less sugar and sweets at dinner means you can add those later in the day, so spreading the love is still tasty and makes sense.

The More:

More high calcium sesame means more satisfaction in flavor and texture. More heft in your dressing means more freshness to go under it. More use for those pantry staples adds more depth to your kitchen, so whipping this one up year round is a snap.

Luscious Homemade Tahini Goddess Dressing:

• 1/2 cup roasted sesame tahini (you can use raw but the end result will be different)
• (1/2-1 cup) water (depending on desired thickness)
• 1/2) cup good olive oil
• (5-6) tbsp fresh lemon juice (can substitute bottled lemon juice too)
• (2-3) tbsp apple cider vinegar (to taste based on the lemon juice)
• (2) tbsp Braggs or soy sauce
• (2) tbsp dried or fresh parsley
• (1/4) tsp granulated garlic or garlic powder

Combine all ingredients in a blender (or in a bowl for use with a hand blender) and blend until creamy and emulsified.

Taste to correct seasonings (use the lesser amount of water, lemon, and vinegar and add as desired).

Transfer dressing to a clean jar and refrigerate. This should keep well for up to a week, and perhaps longer if you use bottled lemon juice. It will thicken in the fridge a little and makes fabulous dip.

A little goes a long way and this dressing is jam-packed with flavor!

Veggie salads are a great way to load up on fiber and roughage, not to mention a fabulous vehicle for a great dressing like this!

Enjoy poured on hot cooked grains, and steamed vegetables of all kinds. This would also make a great dip for roasted potato wedges and even as a mayo substitute in veggie sandwiches or on burgers.

Use it to you heart’s content!

The most powerful weapon on earth is the human soul on fire.

~ Ferdinand Foch

Greatness lies not in being strong, but in the right use of strength.

~ Henry Ward Beecher

Thanks to all of you who let me know how much you enjoyed the super nutritious quinoa breakfast from my last post..and if you liked that one, you might just like this quinoa breakfast too (you know, just in case) 🙂

Wishing you all a super swell weekend – we’ve got a typical weekend planned packed with soccer games & a special get together with good friends. For those of you curious, Not So Fast will kick off our first sponsored cooking class on November 13th…cooking up the good stuff and sending kids home with warm home cooked food.

We’re getting there with our website and taking time to do things right. I’m hoping you will all be pleased with the results!

Until then, stay tuned for more great food and stories. I sure enjoy yours.

• Are you a fan of Goddess dressing?
• Got a favorite tahini-based dressing to share with us?

The last time I asked for recipes I got tipped to a fabulous chickpea farinata recipe – I’m happy to report I’ve made it more than once (it’s amazing) and I’ll be sharing it soon with a little something extra tasty and special.

Until then, wishing you all the very best, and be well. Me and my armpit are going to be just fine (story in my next post).

Yours in Less,

How To: Grow Super Nutritious Sprouts at Home

Home grown sprouts are all yours!

Magic is believing in yourself, if you can do that, you can make anything happen.

~ Wolfgang Von Goethe

Want to see magic happen?

I’ve got just the thing. Did anyone try this salad from my last post? I was thrilled to hear that a few of you did, some of you plan to, and those of you who were waiting for the how-to on growing sprouts?

It’s here! Look no further.

Sprouting legumes is just about the safest and easiest darned thing you can do. It’s a bit like bread…set it up, leave it to sit in the right conditions, and watch live magic happen right before your eyes.

Those dried peas in your cupboard you are not sure what to do with? Sprout them. There are many things to sprout but none are as easy (IMHO) as dried peas & beans.

So let’s get started!

Every day may not be good, but there is something good in every day.

~ Author Unknown

There is a real magic in enthusiasm. It spells the difference between mediocrity and accomplishment.

~ Unknown

 There are just a few things you will need to sprout beans at home.

Starting with dried beans (of course). Of course if any of you are accomplished at growing alfalfa or other seeds, I’d love to hear from you!

My favorites beans for sprouting are:

• Mung Beans
• Garbanzos
• Green Lentils
• Green Peas (whole dried ones are hard to find strangely but oh, so good and kids LOVE them).

These are all (except for the peas) easily acquired, and cost very little. Given the cost for the average amount you will work with, you will see just how far they actually go.

How’s that for further proof that eating well needn’t be expensive, and this, dear readers, is one of the best examples around! Not to mention delicious too 🙂

Wheresoever you go, go with all your heart.

~ Kongzi

The Less:

Less store-bought sprouted foods means more health for less cost. Less cooked beans and legumes means more of their vital live energy is in tact. Less high cost sources of protein means more money that goes farther, and less heavy bulky foods means more lightness and well-being too.

The More:

More living plant-based energy & live enzymes means more good feelings and good moods. More light crunchy textures means more satisfaction when eating them. More home-grown how-to  means more skills where it matters, so good eating and good sense are easy, cheap, and pure amazing 🙂

Once you have your beans, you will need just three more things:

1. a clean jar
2. an elastic band
3. a small piece of cheesecloth

Plus, of course, lots of clean water for soaking and rinsing, light through the kitchen window, a little air circulation, and your care and attention just twice a day.

Not bad hey?

But more on that later.

Super Nutritious Sprouts at Home for Pennies:

• (1/4-1/2 cup dried beans (mung beans are great to start with!)
• (1) clean mason jar (1 liter size if you can but small ones work too for smaller amounts)
• (1) piece of cheese cloth or plastic mesh, cut into a square the size of the jar opening
• (1) elastic band to secure the cheesecloth to the top of the jar
• Plenty of cold water for soaking & rinsing

Start by putting up the beans of your choice to soak for 8-16 hours in the jar you will use for sprouting (like most things they can languish for a while so don’t worry if you soak them too long). Use cold clean water to do this as the beans are going to absorb that water. You can leave the jar open on the counter and there is no need to cover it.

The soaking process starts the ‘waking’ process for the dried beans which are by nature designed to keep for long periods of time on their dry (dormant) state. This is a (very) beautiful thing, as they can really keep almost indefinitely in a sealed container if kept dry.

Once soaked, the fun really starts.

Using your piece of cheese cloth (no more than 2 layers as the water needs to drain easily, but you don’t want anything falling through the holes), secure it to the top of the jar and drain the soaking liquid.

Next, you rinse (get acquainted with rinsing).

Simply set the jar in the sink and run cold water through the beans several times, turning the upside down to drain the water between rinses. Here you will see whether you have the cheesecloth too layered as the water will drain slowly.

After a few clean rinses, your soaked and rinsed little bundles of life are ready to grow. Simply set the cheesecloth covered jar upside down, and on an angle, and rest it in your dish rack.

Sprouts need a few things to grow well: air & light (in addition to clean water). As most sinks are by a kitchen window, light is normally not an issue. If your kitchen has no window by the sink, you might consider propping the jar (in the dish rack or in a bowl on its side near a window in between rinses). The air comes from the holes in the cheesecloth

For the next two days, morning and night, repeat the rinsing process, taking care to rinse the beans in their entirety at least twice. After each time, set them to rest in your dish rack.

After two full days…you should have this….

Life in the form of a little sprout. Don’t they just make you smile?

Once ready, and you have little tails on your sprouts, rinse them a final time and transfer to a container and store in the fridge. These guys will keep well in the fridge (for up to a week).

If you try to sprout chickpeas, I might suggest rinsing 3 -4 times a day as they are larger and can dry out faster than the smaller varieties (this is not good for growing sprouts just like it’s not good for us). So keep them (and yourself!) fresh by watering them carefully and keeping them hydrated. Chickpeas might also take an extra day to sprout.

Enjoy sprouted beans in salads, tucked into avocado sandwiches, or as a snack for hungry kids who get home from school. I’ve yet to meet anyone who doesn’t have a palate for mung beans when sprouted (pictured in this post).

Logic only gives man what he needs… Magic gives him what he wants.

~ Tom Robbins

If we are to have magical bodies, we must have magical minds.

~ Dr Wayne Dyer

I could really go on about sprouts, as I grew up eating them. My mom always had a jar of alfalfa sprouts growing in our sink as kids in the winter time. Sprouts are believed to contain a much higher level of enzymes, making them much more digestible than their cooked counterparts.

After all, sprouts are vital foods that contain enough life force to grow into a plant.

But I’ll let you be the judge of that 😉

Thank you to all of you wished me well after my little vehicle mishap last week..I’m driving a giant courtesy car this week which is demanding my full attention 🙂 You all made my weekend wonderful!

Looking forward to getting my little car back on the road, all shiny & new!

• Are any of you home sprouters?
• Anything special you are looking forward to right now?

Let us know, and wishing everyone a wonderful week!

Yours in Less,

Recipe: Crisp Brussels Sprout Salad w/ Apple Dijon Dressing

The tastiest, craziest, & most delicious salad. Ever.

Be Bold, be bold, and everywhere be bold.

~ Edmund Spenser

I’ve got to come out with it.

I know it’s hard when this happens, but really, I’ve got to be honest. I’ve had a challenging week.

I’m not sharing this to illicit sympathy (well, not intentionally), but in truth, I’d be lying if I tried to pretend life was all roses all the time. Of course this week has also brought it’s fair share of amazing as well.

So what to do?

Roll with it. Carry on. Be bold. Stay strong. And don’t stop (never stop).

Keep carrying on. Positively!

So really, that fender bender that will see my insurance rates go up for the next few years? I am choosing to see the positive: while my vehicle is in the body shop, I can finally have the rest of the knicks and scrapes repaired along with that crack in the wind shield that gets longer by the week….no one was hurt. Accidents happen.

It takes courage to grow up and become who you really are.

~ E.E. Cumming

My usual style is to beat myself up hard over stuff like this. After all, driving is serious business and there is nothing like a split second to change the course of your day, or if it is really not your day (and heaven forbid) your life.

As shaken as I was for the rest of that day, I know that practicing forgiveness for mistakes is as much a part of the lesson as the mistake itself.

So drive safely folks. Don’t text (I wasn’t on or near my phone when this happened). Don’t look down. Take a few extra seconds to think. And if you fail, forgive. It’s the least you can do.

And then make this salad. It will make you an instant hero, no matter what your week, or your day, has looked like. Even if you don’t like brussels sprouts, this raw combo will blow you away (and anyone else at your table too).

The only real mistake is the one from which we learn nothing.

~ John Powell

The Less:

Less conventional cooked brussels sprouts means a chance to finally enjoy them. Less boredom in the salad department means more excitement and life in your salad bowl. Less cooked heavy meals means more lightness, crunch, and flavor, not to mention good health and well-being too.

The More:

More cruciferous green veggies & home-grown sprouts means more delicious, disease-fighting frugality. More high-fiber substance means more filling up on the right foods. More crisp crunchy textures means more chewing for good digestion, so eating and mindfulness are a no-brainer.

Crisp Brussels Sprout Salad w/ Apple Dijon Dressing:

• (15) large brussels sprouts, washed
• (1) cup fresh sprouted legumes (my fave to grow at home are mung bean or green peas)
• (1/2) cup dried cranberries
• (1/3) cup toasted whole pecans, crumbled
• (1/2) cup Apple Dijon Dressing
• Freshly ground pepper to taste

Apple Dijon Dressing:

• (1/4) cup apple juice (or water will do in a pinch)
• (1/2) cup apple cider vinegar
• (1/2) cup good olive oil
• (3) tbsp smooth Dijon mustard
• (3) tbsp honey or plant-based sweetener
• (1/2) tsp good sea salt

First, make the dressing by combining all the ingredients in a blender (or large bowl if you are using a hand blender). Blend all until a silky texture is created, just about 20-30 seconds. Transfer to a clean container or jar.

To make the salad, start by toasting the pecans either in a 350 degree oven for 5-10 minutes or on the stove top in a dry pan for 5 minutes or so, being very careful not to burn them. Set the pecans aside.

To shred the brussels sprouts, make sure they are clean by running them quickly under cold water. With a sharp serrated knife, start with the top end of each sprout (they are cut individually) and slice the sprout in rounds as thinly as you can until you reach the thicker stem end. Use this method until all of the sprouts are shredded.

Next, add them to a large bowl and separate the rounds with your hands to free the pieces and create a slaw like mixture.

When ready to serve, combine all of the ingredients in the bowl except the pecans, and toss with the dressing, adding it to taste.

This is a nice light dressing which will pool somewhat on the bottom of the bowl once the salad is served. Don’t waste this! I suggest a few baked or steamed whole sweet potatoes to serve alongside this to soak up this delicious dressing 🙂

When ready to serve, crumble the toasted pecans over top of the salad or onto individual portions and serve right away.

Freedom lies in being bold.

~ Robert Frost

Your time is limited, so don’t waste it living someone else’s life.

~ Steve Jobs

This salad tastes incredible the next day too and is wonderful served on top of cooked grains and/or other steamed vegetables.

In my next post I’ll take you through the home sprouting process step by step – sprouting legumes is really one of those easy and cheap things that brings amazing results to anyone looking for simple raw nutrition for literally pennies!

These gorgeous mung beans provide at least a few days worth of enzymes, protein, and vitality and they only took 2 days to grow right here in my sink 🙂

If you are ashamed to stand by your colors, you had better seek another flag.

~ Author Unknown

So folks, I hope you are having a fabulous October so far – it is hard to believe we are almost half way!

I am looking forward to the upcoming Vegan Potluck hosted by Annie and Somer, as well as continuing to take in all the delicious recipes coming through Vegan MoFo (October is the Vegan Month of Food)…and a special thanks to Kristy at Keepin’ it Kind for her gorgeous version of this chickpea flatbread!

I am also excited to get my car fixed up. Turns out there IS an up side to everything, it just depends in which light you look at it. So whether life is actually roses all the time or not, those colored glasses we always hear so much about?

I’m keeping mine close. It’s the only way.

• Have you tried brussels sprouts raw before?

If not, this is so worth a try!

It has been immediately added to our regular rotation, and even got a huge thumbs up from both the teenager and the husband. Now, that’s a win worth celebrating!

Wishing you all a safe and happy week!

Yours in Less,

Recipe: Super Powered Super Protein Quinoa Salad

Imagine a world where we always felt super strong!

He who stands for nothing will fall for anything.

  ~ Alexander Hamilton

Anyone up for a super powered, super nutritious, and super delicious recipe to help us stay strong?

There are few foods that fit the bill quite like quinoa does, as this amazing super food boasts some truly impressive nutritional qualities.

Quinoa is often referred to as a grain, but from everything I’ve read, is actually the seed of a plant. This could explain it’s super packed punch of pure complete protein, and it’s super light texture and taste.

And of course, if you are one of those folks who has yet to try it, you are most surely in for a treat as I’ve yet to meet a vegetarian, vegan, meat eater, or otherwise that doesn’t appreciate it.

It just makes you feel that good.

It is easier to build strong children than to repair broken men.

  ~ Frederick Douglass

When it comes to quinoa, it really is all that and more.

Just ask the Bolivians, who have been eating it (where it originates) for centuries.

With the sudden rise in popularity of quinoa in North America and across the globe, it has been written (this New York Times article from last year is a great read) that the effects of this new demand for this amazing food have had some very interesting ripple effects on the diet of some of the people of its homeland.

It is for this reason I try to take (just a little) extra care not to burn quinoa when I cook it, and not to leave any languishing in the pot at the end of cooking (if at all possible). Of course, in a perfect world, we would do this with anything we cook or bring into the house, as food waste of all forms is really never a good thing, and especially when it’s this precious (because it really is).

And have I mentioned delicious? No need to worry about those leftovers going to waste, especially with delicious combinations like this.

So without further ado, here is a wonderful way to enjoy this amazing food, packed full of energy and added super power from sweet corn, whole roasted almonds, veggies, and your unadulterated love & affection.

With the new day comes new strength and new thoughts.

~ Eleanor Roosevelt

The Less:

Less gluten based sustenance can mean lighter fare to keep you going. Less weight in your tummy means lighter movements throughout the day. Less prepared foods and packaged salads means more hand-made love in your house, so no matter where you eat this, you’re home.

The More:

More plant-based, clean protein means more pure energy to burn through the day. More high fiber, high frequency flavors means you’ll never waste a single bite. More color, love & homemade goodness means you’ll never skip a beat, with super powered super foods to get you primed for whatever comes your way.

Super-Powered Super-Protein Quinoa Salad:

• (1) cup dry quinoa
• (1 – 3/4) cups cold water

Veggies & Nuts:

• (3/4- 1) cup whole almonds
• (3/4) cup sun-dried tomatoes, chopped into one inch pieces
• (2) cobs fresh corn on the cob, peeled and broken in half
• (1) yellow, orange, or red bell pepper, chopped
• (2) tbsp chopped fresh cilantro, chopped (or parsley)

Dressing:

• (1) tsp salt
• (2) tbsp apple cider vinegar
• (3) tbsp olive oil
• (1) tbsp cumin seeds
• (1) additional tbsp olive oil for frying cumin seeds

Start by putting up your quinoa to cook. Combine the quinoa and water in a saucepan with a lid and bring to a boil. Once boiling, turn the heat to low (without removing the lid) and cook, covered for 25 minutes. Once cooked, remove the lid and fluff the quinoa with a fork. After a few minutes, place it in a mixing bowl to cool. Make sure to give it a good stir with a fork – this will continue to fluff it up and will also help to release the cooking steam.

While the quinoa cooks, heat the oven to 350 degrees.

Place the whole almonds onto a cookie sheet and place in the oven (yes, even while it is heating up!) and allow the almonds to roast until turning a deep brown and smelling fragrant (about 10 minutes). Once roasted, remove the almonds from the oven and let cool.

Next, put up a pot of water to boil and add the two peeled cobs of fresh corn.

Cook, covered on a medium boil, until the corn is tender, about 6-8 minutes. Drain the corn when ready and place in a bowl of ice water to allow to cool while you prepare the rest of the vegetables.

Chop the colored bell pepper, sun-dried tomatoes, and cilantro and set aside. In a large mixing bowl, combine the oil, vinegar & salt and set aside.

By this time, you should have a pot of quinoa either cooked, almost cooked or cooled, corn cooling, and almonds cooling.

Now time to fry (or dry toast if desired) your delicious cumin seeds.

If you like, you can also sub in dried powdered cumin in this recipe, using a teaspoon to start and adding as you wish to taste. I’ve become so fond of whole cumin seeds of late that I simply couldn’t resist throwing them into the mix here..you won’t regret this extra step!

To fry whole cumin seeds, heat the olive oil for frying (1 tbsp or less) in a frying pan on medium high heat. Once the oil is ready (about 1 minute), add the cumin seeds and cook, stirring, on medium high for one minute or until the seeds are fragrant and darkening a little (if they start to smoke and turn black they are burning).

Remove the seeds and their cooking oil into the mixing bowl with the oil/vinegar/salt mix and allow to cool.

Next up is the corn. In this house, it is common to cook up several cobs of corn to have in the fridge cooked and ready to go. When removed from the cob, fresh local corn is simply delicious added to all manner of salads and veggie dishes.

Once you have cooked the corn halves and allowed them to cool, simply hold the half cob of corn up on the stub end with one hand and cut the kernels off with a sharp knife with your other hand.

The sweet corn that falls off the cob is nothing short of heavenly, and once you get the hang of this, you’ll wonder how you ever got by without this.

Once the quinoa is cool enough to touch, add it to the mixing bowl with the oil & vinegar & spices. Stir to combine and add the corn, vegetables, cilantro and whole roasted almonds.

Stir everything until well mixed and beautiful. Taste to correct salt and add pepper if desired.

Serve this beautiful mixture still a little warm, cool, or cold from the fridge for lunch or dinner, with or without added feta cheese  (it really doesn’t need it here).

This can also be served a top a bed of dressed greens and cold steamed vegetables like I had several times this week.

Perfection right to the last bite.

We acquire the strength we have overcome.

  ~ Ralph Waldo Emerson

The beauty of this food is that it never feels heavy. If the goal is satisfaction, it is well within reach here.

If your goals are even higher, you can bet that when the fuel is this powerful, there’s just no limit to what you can do.

Mastering others is strength. Mastering oneself makes you fearless.

~ Lao Tzu

Strength is not something you have, it’s something you find.

~ Emma Smith

So whatever your dragon is today, face it knowing you are already armed with all you could ever need. Personal strength really does come from so many places, and good food is a great place to start.

• What is your favorite super food?
• Got a super power or source of strength to share with us?

I know you gifted & passionate folk must have more than a few tricks up your sleeves!

With so much raw talent amongst you all, there really couldn’t be any other way…and I for one would love to hear all about it!

Yours in Less,

Recipe: Vegan Harvest Chickpea Salad

A salad to make weekday lunches sparkle & shine!

I just wish people would realize that anything’s possible if you try; dreams are made possible if you try.

~ Terry Fox

Good day everyone!

I’ve got a goodie to share today, and this one has been tucked away in the ‘fave salad’ category for many years now.

One of the best things for us folks who love to prepare food is enjoying something in an unfamiliar place prepared by someone else and enjoying it so much we promptly head home to re-create it.

Sound familiar?!

Well this salad came about after a work trip many many years ago, and it was in Calgary that I first enjoyed this combo as part of a quick healthy lunch.

It has pine nuts in it, which truthfully I don’t use very much and haven’t featured on IPOM before, as they are very expensive. They are, however, a nice treat and combined with the rest of the ingredients here taste rather unreal! Of course, you could also sub in lightly roasted cashew or almond pieces if pine nuts are not on hand.

So without further ado, let’s get to this beautiful salad featuring Farmer’s Market chard & yellow zucchini.

It’s totally vegan & gluten-free too! A rather nice perk, I would say 🙂

A single leaf alone provides no shade.

~ Chuck Page

It always seems I am reminded of this recipe at the end of summer when I stumble across fresh yellow zucchini squash.

This time of year they are abundant and cheap, not to mention firm, sweet, and delicious. Of course, you can sub in green for the recipe too, you’ll just miss that sunny hit of yellow in your bowl!

The chard used here adds a nice variety and provides a use for this green in its raw form that can be (for some) rather obscure in its applications.

Of course you can also sub other greens such a raw kale here too, but the case for color remains the same – just looking at the colors in this dish brings a smile to my face!

Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.

  ~ Thich Nhat Hanh

The beauty here is depending on what you’ve got, this can be made year round & keeps well for 4-5 days in the fridge.

It makes for a truly satisfying & light lunch on the go during the work or school week.

It takes as much energy to wish as it does to plan.

~ Eleanor Roosevelt

The Less:

Less prepared foods at lunchtime means more freshness in your tupperware. Less pre-bottled dressings means less waste, cost, and preservatives. Less reliance on traditional lunch foods means packing a brown bag becomes exciting & weekday lunches become something to relish.

The More:

More high fibre chickpeas means easy filling up on the good stuff. More colorful veggies means a feast for the eyes. More variety & raw greens means more fresh vital energy, so you’ll never miss the standard old heavy stuff.

Vegan Harvest Chickpea Salad:

• (3) cups cooked chickpeas or garbanzos
• (2) medium yellow zucchini, chopped into one inch pieces
• (4-6) cups chopped Red Chard
• (1/2) cup sun-dried tomatoes, chopped
• (4) tbsp pine nuts
• (2) tsp dried basil
• (1/4) cup good olive oil
• (3) tbsp red wine vinegar
• (2) tsp salt, or to taste

Start by washing and preparing the vegetables.

On the stove, put up a shallow pan filled with an inch of water and turn on the heat to high. Chop the zucchini into one inch pieces and add t the pin with the lid propped just barely on.

Once the water reaches boil, turn it down to simmer and cook for no longer than 3 minutes (set the timer!), just until the zucchini is soft-‘ish’ – be careful to not to overcook! Drain the zucchini pieces and set aside to cool.

In a large mixing bowl combine the olive oil, salt, and wine vinegar & mix together with a fork or whisk. Add the cooked chickpeas, sun-dried tomatoes, pine nuts, and basil. Stir all gently to combine.

Add the zucchini and raw chopped chard to the mixture and stir gently to incorporate, taking care not to crush the chard leaves or the zucchini. Taste for seasonings, and transfer to a clean serving bowl and serve!

If you are making this for lunches, store covered with wrap or foil or in a to go container. Last week I packed up my containers in advance and just grabbed them in the morning when I left the house.

Feel free to add freshly ground pepper or crumbled feta to this if you like.

It is also totally wonderful just on its own and truthfully a wonderful break from heavier cheeses and nuts.

As much as I normally try to avoid using pine nuts due to their high cost, I was lucky to find a very reasonable source here in Vancouver recently, and this recipe benefits immensely from their taste and light texture. Of course the substitutes I mentioned above would add their own brand of delicious too 🙂

If you choose to cook your chickpeas from scratch, simply put up 2 cups of dry beans to soak in 6-8 cups of cold water for 8-12 hours. Before cooking drain & rinse the soaked beans in more cold water and put up to boil in plenty of salted cold water (about 1 teaspoon salt added to the water). Simply Bring to a boil and simmer for 1 – 1.5 hours or until soft.

If you’ve got the time, this is a wonderful cost saver, not to mention the added benefit of having no cans to open & recycle.

Happiness is when what you think, what you say, and what you do are in harmony.

~ Mahatma Gandhi

Wherever there is a human being, there is an opportunity for kindness.

~ Seneca

I hope you might enjoy this celebratory combo as we continue to ring in this beautiful fall season we are having here in this part of the world!

• Do you have a chard recipe to share with us?
• Do you ever cook beans from scratch?

I’ve certainly posed this question about beans before and am always interested to know who is cooking their own. It is so easy but can be tough to fit in (and to look that far ahead) at the same time.

I became re-inspired about cooking my beans from scratch as much as possible after reading (and trying) a few recipes I brought home with me from my holiday, and after getting to it have been reminded of the taste & texture of freshly cooked beans, especially chickpeas – it is heaven in comparison!

Wishing you all a fabulous sparkly week as always filled with good food, good friends & loved ones!

Yours in Less,