Recipe: Classic Vegan Shepherd’s Pie

Hey all! What a week! Here I am coming up for a little air and breathing deeply at the thought of a quiet weekend at home – I feel I’ve been a little MIA here the past few days – we’ve just finished up a whirlwind week of kids Christmas concerts, choirs, and gifts for teachers and friends, not to mention craziness at work & the rest of the prep for Christmas……it is now officially time to breathe.

I won’t go into details, but after my last post exactly a week ago today, I was pretty rattled and blogging really was the furthest thing from my mind (it was always lurking back there though). With the husband being a little under the weather, we battened down the hatches and stuck around the house in our free moments (which there were very few of).

It may be cold & dark outside, but tonight it’s warm & bright in the house. The kids are home for two weeks now, and we get to be together. No soccer, no school, no running around. Just us. How truly blessed we are!

With all the goodness time at home with family brings, comes the memories of favorite times spent around the table with family as kids. Nostalgic meals that bring us back to the safe places where we store and guard our coziest childhood memories, and still perhaps recall the tastes and smells of the food we ate, and maybe even the stories we told.

This recipe is that for me. Growing up, we ate Shepherd’s Pie with lentils often, and always with straight mashed potatoes and maybe even ketchup (for us kids). I’ve been meaning to bring this back over the years and must thank my good friend Danielle for the push (a huge yes to the soaked walnuts and coconut butter!) and also to the Moosewood Cookbook, as I borrowed the very best parts of Mollie’s infamous lentil mushroom burger for this as well.

The result is a perfect comfort food to share with loved ones at any time, but particularly wonderful on a cold dark night like tonight, the darkest night of the year. Thanks to my mom for the original inspiration behind this truly delicious & ultra classic recipe!

The Less:

Less meat based main dishes means less heavy, hard to break down proteins. Less time to digest means more lightness and less time in your tummy. Less wheat and grain based main courses means filling up on lean plant fuel, so easy satisfaction comes light, healthy, and heavenly.

The More:

More plant-based eating means more ways to stretch your dollars. More healthy legumes and vegetables means more fiber & friendly digestion. More mushrooms, garlic, and walnuts means rich satisfying flavor, so missing out on anything while eating healthy is next to impossible.

Classic Vegan Shepherd’s Pie:

The Proteins:

• (1) cup raw walnuts, soaked for 4-6 hours minimum or overnight
• (1) cup dry green lentils
• (3) cups water for cooking lentils
• (1) tsp salt
• (1) tbsp prepared Dijon mustard

The Vegetables:

• (2) tbsp olive oil
• (1/2) tsp salt
• (1) large onion, chopped finely
• (10) large white button mushrooms, chopped finely (about 5 cups total)
• (2) cloves fresh garlic, minced
• (2) cups green kale, washed & chopped finely
• (2) medium-large carrots, peeled & diced
• (1) tsp salt (to taste – this is optional but I recommend it)*

The Topping:

• (4) yellow fleshed medium potatoes, peeled & chopped (4-5 cups)
• (1/4) cup raw cashews
• (1/2) cup cold water
• (1-2) tbsp coconut butter (or any butter)
• (1/2) tsp salt (optional)
• olive oil for the top while cooking
• chopped fresh parsley or chives to garnish

To prepare, start by soaking the walnuts in advance in enough water to cover (you can do this either the night before or the morning of). To prepare for the pie, drain, rinse & chop the walnuts with a sharp knife to a coarse chop and set aside in a bowl.

Next, combine the lentils and 3 cups of cold water for cooking in a medium sauce pan and bring to a boil. Turn the heat down, and cook, partially covered for 30-40 minutes until the lentils are soft. Most of the water should get used up in the cooking but feel free to drain if needed once the lentils are soft, and also if the water is gone before the cooking is finished feel free to add as required. Set the cooked (and drained if needed) lentils in a bowl and mix with salt. Mash a little with your hands or a spoon and set aside to cool.

Prepare the vegetables for cooking and when ready, heat a large pan with olive oil on medium heat. Add the onion and salt, and cook for 6-8 minutes or until soft. Add the chopped mushrooms and cook a further 10 -12 minutes, until all of the water is completely evaporated and the mushrooms are starting to turn a rich brown. Add the garlic and cook 2 more minutes until everything is mixed together (it will smell amazing). Remove this mixture from the pan and set aside in a large mixing bowl.

Using the same pan, add another bit of oil and re-heat on medium. Add the chopped carrots and cook for 3 minutes, stirring to coat well and cook evenly. Add the chopped kale and cook for 2-3 minutes further, until the kale is bright green and just softening. Remove from heat and add to the onion/mushroom/garlic mixture.

Next, combine the peeled & chopped potatoes in a small pot with a few inches of water. Bring the water to a boil with the lid on, and once boiling, turn the heat to medium and cook for 8-10 minutes with the lid on, until the potatoes are soft.

While the potatoes cook, combine the cashews & water in a blender and blend until smooth – you should have a creamy sauce with no lumps. Drain the cooked potatoes and mash them lightly with a fork, add the coconut butter, cashew cream, and optional salt and mix all well until you have light and fluffy mashed potatoes. Season to taste and set aside.

Next, combine the cooked lentils, cooked vegetables, chopped walnuts and Dijon mustard together in the large mixing bowl and mix with your hands until perfectly combined.

*Check for salt and add an additional teaspoon if you like.

When ready to cook, heat the oven to 350 degrees. Oil a standard glass pie plate (my mom used to serve hers in a cast iron fry-pan) and spread the entire filling mixture on the bottom. Spread to make it even and condensed.

Next, spread the mashed potatoes over top of the filling. Use a fork to make ‘waves’ on the top (or however you like it!) and top with a generous swirl or two of olive oil. Bake the pie uncovered in the oven for 40 minutes, until a nice golden crispy crust forms on the potatoes. Remove from the oven and serve hot, with or without chopped fresh parsley or chives as a garnish. Leftovers keep very well, and are also great cold (I speak from experience here!)

Memories are made of meals like this. Warm, healthy soul food to feed your heart and your soul. I’m so delighted to head into the new year with a warm belly and an even warmer heart. Thanks to all of you for your part in this!

Wishing you all the warmest, safest, and healthiest of holidays! Merry Christmas to all 🙂

Yours in Less (with hugs),

Recipe: Bright & Lively Beet Borscht

Bright bowls of yum for these cold dark days of winter.

It’s definitely here. As winter creeps upon us and chills our insides, it is important to stay warm from the inside out.

This is the time of year that I reach for thick leggings versus pants, as I need extra layers of warmth like I need extra heat in my belly. This borscht recipe is one of my all time favorite ways to seek comfort, and I’ve been making it for the family ever since I’ve been lucky enough to have one (it’s been a few years).

A frugal favorite that is loaded with healthy veggies, this recipe stands the test of time by a mile.

Some might argue what actually makes borscht its authentic Ukrainian self (if that is actually its true origin). The cabbage? The beets? The dill?

In fact, I can never really decide what is even the best part of this soup. At the end of the day the combo of comforting soft potato, sweet and tender green cabbage, roasted sweet beets, zingy tomato, chopped carrots, and fresh dill make me swoon. Not to mention the sight of such a combination is about the most beautiful thing I’ve ever seen.

An elderly Ukrainian friend (who we bought our house from) once shared her recipe with me and that is where I learned the best trick ever to making a great borscht: not too much beet, and what you do add, make sure they are sweet. So we roast them. Of course!

The Less:

Less heavy dairy based soups means more light, satisfying texture. Fewer beans means less starch and potential bloating and indigestion. Fewer meat-based hearty soups and stews means more fiber-loaded fueling, so warm and cozy comes at a comfortable cost.

The More:

More vegetable-based main courses means more fiber, vitamins, and fun. More beets in your diet means more sweetness and needed iron. More lively bright foods means more mood enhancing meal times, because what fun is eating without color?

Bright & Lively Beet Borscht:

• (2) small-medium red beets for roasting, or one larger one
• (3) tbsp olive oil
• (1) tbsp salt
• (2) cups yellow onion, chopped small (2 small or one large)
• (3-4) medium carrots, peeled or unpeeled & chopped small (2 cups chopped)
• (3) medium yellow fleshed potatoes, peeled and chopped small (3 cups chopped)
• (3) cups canned tomatoes (1 796 ml can)
• (4-5) cups water
• (4+) cups chopped green or savoy cabbage, washed & chopped small
• (4) tbsp honey
• (1) tsp salt
• (1/2) tsp black pepper, or to taste
• (2-3) tbsp apple cider vinegar
• (1) bunch fresh dill, or (2) tbsp dried dill

To start, heat the oven to 350 degrees. To roast beets, simply wrap them in foil one layer thick (no washing required) and prick them with a fork several times. Put the in the heated oven for 45-60 minutes or until tender when pushed. This step can be done days in advance of making this soup and the beets will keep well in the foil or in a container for up to a week or more.

Once the beets are done, put them in a bowl in the sink, unwrap each as you go and one by one with cold water running, rub the skins off the beets with your hands. They will simply slide right off under the water! Chop the beets into a 1/2 to on 1 inch dice and set aside.

To prepare the vegetables, peel and chop each veggie before starting, taking care to chop into a small dice, about 1/2 inch if possible, or bigger as your patience, skill, and desire dictates.

Heat the olive oil on medium heat in a large soup pot. Add the onions and (3) tbsp salt and cook the onions until soft, about 6-8 minutes. Add the potatoes and carrots and cook, stirring, for a further 5 minutes.

Add the tomatoes & (4) cups water and turn the heat to high. Bring the water to a boil and turn the heat down. Simmer the soup for 8-10 minutes, or until all the vegetables are just tender. Add the cabbage and cook a further 6-8 minutes, until all of the veggies are soft and starting to meld together.

To finish, add the chopped beets, honey, black pepper & remaining salt to taste. Stir and cook a few more minutes on medium heat until well blended and tasting amazing.

Next, using a blender, blend up to half of the soup to a smooth consistency (feel free to add up to a cup more of extra water to get the blending going), leaving the rest in its chunky form. Pour the blended soup into the pot and stir all to combine.

Stir in the chopped dill & cider vinegar at the end and taste to correct seasonings, reserving some to sprinkle on each bowl.

To serve, scoop into bowls and garnish with dill and more freshly ground black pepper & a small drop or two of cider vinegar. To me, the zing of the vinegar adds the most wonderful flavor boosting acidity and I highly recommend trying it this way.

That is one thing I did not learn from my Ukrainian friend, but I am sure I picked up that little tidbit somewhere or from someone along the way 😉

Enjoy this super cozy and super nutritious soup on a cold night when you need a little love in your tummy. Snuggle up with a hot bowl and enjoy, these cold nights won’t last forever, and we want to remember them fondly when we are picnicking in the grass next summer 🙂

• What is your favorite winter soup?
• Got a borscht recipe to share?

Wishing you a most wonderful few days, we are busy preparing as the next Not So Fast class is going full steam ahead in just two days, we’ll be cozying up with the kids and that rocking red lentil soup. Just when you thought we couldn’t get any warmer….

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: Broccoli & Lemon Zest Pesto

A beautiful bright green add-on to your day.

Life really is a funny thing. As we move forward (which we inevitably have to), it is certainly impossible to know what might inspire us from day-to-day, week to week, and so on. It could be a conversation over lunch, or a person you haven’t seen for years that suddenly pops into your life. It could be a season, or the way you feel after spending quality time outdoors in the fresh air.

I know that for me, I am happiest and most inspired when I’ve got a full, balanced plate in front of me. Pardon the corny food metaphor, but it’s just so apt! Not too much, and not too little. Just the right amount. Having too much (of anything) can certainly cause a feeling of being bogged down. The goal (for me anyways) is always to find some sort of precarious balance and this week, I am finding much strength in looking at ways to further embrace the philosophy and idea behind this blog.

Less is always more (except when it isn’t). Simple & easy might rule around here for a while, as we kick off our next set of NSF cooking classes (pumped!) which are just around the corner. Stay tuned for an update on what we are doing next week as we finalize the recipes, write the ingredient lists, and round-up the best volunteers in the whole entire world (love you guys!).

Of course, we’ll also get to some really great recipes too. Lots of them, in fact! Starting with this amazing version of a popular favorite. Yes, broccoli pesto it is, and it is wonderful, especially when you see what it goes with!

The Less:

Less oil-heavy sauces means fewer calories and fragmented foods. Less traditional pesto ingredients means more variety and fun ways to eat different things. Less calorie & dairy rich appetizers means lighter eats to snack on anytime, so good taste and light feelings come together.

The More:

More fiber filled broccoli means more chlorophyll and vitamins. More lemony, zesty flavor means more punchy bright taste. More pumpkin seeds & fresh herbs means more plant-based nutrition, so eating adventurously is just this good for you & healthy.

Broccoli & Lemon Zest Pesto:

• (1) broccoli floret, washed and chopped (about 2 – 2.5 cups chopped)
• (1/3) cup pumpkin seeds
• (1) clove garlic (optional)
• (1) tsp salt
• (4) tbsp lemon juice
• (1) tsp lemon zest
• (2) tbsp olive oil
• (3/4) cup fresh parsley
• (1/4) cup fresh basil leaves

Start by putting up some water to boil in a small saucepan and steam the broccoli for 2-3 minutes until bright green and tender, but not mushy. Once cooked, remove the broccoli from the heat and set aside.

Roast the pumpkin seeds in a 350 degree oven for 2-3 minutes until turning brown and fragrant. Prepare the lemon juice, lemon zest, & fresh herbs and set aside.

Once the seeds are toasted, remove from the oven and add them directly to the blender warm with all of the prepared ingredients. The mixture might need some agitation with a spatula to get going, but should get going to a nice bit of pureeing in little time. Blend on high until well mixed and bright green.

Serve within a day or two to ensure the best color from the broccoli and the best nutritional value. Broccoli pesto will keep in the fridge for several days and is delicious served with chickpea flat bread, or as a dip for crunchy crackers.

In my next post, I’ll share with you the latest version of chickpea flat bread that has won my heart for good.

Since our return from France in August (and the recipes I brought home from Provence), I’ve had the pleasure to try a many of these, and this one is so far my favorite! So stay tuned for an easy, filling, and nutritious version of what is fast becoming a popular food here at home (and for very good reason).

Stay tuned, you’ll want to make this one, I promise! Also do let me know if you’ve got any streamlining to do as a result of a (rather) full plate, and what is your first thing to let go!

• What do you do when you feel bogged down by details?
• Have you tried a broccoli pesto or chickpea flat bread yet?

Have a wonderful remainder to the week my friends and thank you as always for reading, for your kind comments, and your wonderful feedback on the recipes 🙂

Yours in (just a little) Less,

Recipe: Easy Coconut Kale Chickpea Curry

A nice simple curry for our (sometimes) complicated lives.

Doing nothing is better than being busy doing nothing.

~ Lao Tzu

Hey everyone! I hope everyone had a great weekend!

I am sure many of you are enjoyed a nice rest and took some time to enjoy the rest of the delicious posts from Vegan Blogger’s Potluck that went down last week (with great success I might add). Great work and a giant fist bump to all involved!

Today’s recipe is another fave of ours, and it’s one that should make itself super comfy in anyone’s meal repertoire. Chock full of spicy delicious flavors, this classic straight out of Vikram Vij’s first cookbook won my heart straight away. I think you will soon see why!

I haven’t failed. I’ve just found 10,000 ways that won’t work.

~ Thomas Edison

Ginger, tomato, jalapeno, cumin, and coconut…I mean what could be better?

Whipped up in just a few minutes, I challenge you to not want to curl right up into a warm bowl of this curry with a soft blanket and your favorite company…right away 🙂

The Less:

Less complicated meals means easy & healthy are at your fingertips any day. Less heavy, dairy-based curry means more light plant-based goodness. Less heavy meat-based dinners means more satisfied tummies without digestive difficulty, so dinner time leaves you feeling spiced just right.

The More:

More high fiber chickpeas means more filling, hearty proteins. More spicy foods in winter means more warming for your insides. More warm bowls of nutrition means less clean up & complicated prep work, so one pot does the trick every time 🙂

Easy Coconut Kale Chickpea Curry:

• (1/2) cup canola oil
• (1) tbsp cumin seeds
• (1.5) cups finely chopped onions (1 large yellow should do)
• (2-3) medium tomatoes, chopped
• (1.5) tsp salt
• (4-5) tbsp finely chopped fresh ginger
• (2) finely chopped fresh jalapeno peppers
• (4) cups cooked chickpeas
• (1) can coconut milk
• (1) bunch green onions, chopped
• (3-4) cups curly green kale, chopped very finely

Heat the oil in a medium to large pot on medium high for one minute. Add the cumin seeds and cook, stirring frequently, for about 30 seconds (the seeds will start to sizzle and become fragrant). Add the chopped onions and continue to cook on medium high for about 8-10 minutes, until the onions are soft and brown.

Stir in the tomatoes, pepper, ginger and salt, and cook for a further 8-10 minutes, stirring well. THe oil should start to glisten on the top.

Add the chickpeas and coconut milk and stir well. Cover and bring the mixture to a boil. Once boiling, turn the heat to medium low, keep the pot covered and cook for 5-8 minutes, stirring here and there.

At the last minute, add the chopped green onions and kale and stir in well. Cook the mixture for one to two minutes further until the kale turns bright green.

Serve this curry right away to retain the color in the kale and enjoy it freshly cooked.

Slightly spicy (or quite spicy depending on your idea of spicy), the fresh jalapeno add a kick of warmth to jump-start digestion and the coconut milk and tomatoes make a comforting & delicious sauce to match it.

Serve this dish on its own, or with this delicious homemade Naan Bread…this fabulous and creative (vegan) recipe was originally brought to us by Vegan Richa and has recently been beautifully celebrated again over at Kristy’s wonderful blog. I’ve been looking for a homemade naan recipe to try, so I am excited for this one!

I’m looking forward to trying this at home soon and love the great inspiration that is coming in these days.

Stored in the fridge, leftovers will keep for up to a week and all this needs is a gentle re-heating for an easy and satisfying weekday lunch or dinner. Perfect for these cool (and dark) winter days (over here in North America anyways)!

The greatest wealth is to live content with little.

~ Plato

On another note..this is one busy month for me and the crew at Not So Fast!

We’ve got (2) cooking classes coming up this month, the first being on the horizon in precisely a week from today – November 13th marks the first class!

We’ll be cooking the basics of a healthy day of delicious food on a limited budget with 8 youth here in Vancouver’s Downtown Eastside. For those of you interested in supporting our efforts…feel free to send a donation our way..every little bit helps, and as little as $5 goes an awful long way towards filling little tummies!

I’ll be sharing all of the details for this as we go along….but for now wish us luck! (THANKS!)

• What’s your favorite warm & spicy winter meal?
• What would a ‘basic day’ of food necessities be to you?

We all have those things we can’t live without, I’d love to know what your ideal healthy food day would look like from a necessity stand point. I’ve a feeling a few of those things might be included in today’s recipe…

Wishing you all the very finest of weeks as always! Love all of your guts….

Yours in Less,

Recipe: Apple, Kale & Hemp Seed Green Smoothie

Easy, clean eating to fuel your body.

Don’t major in minor things.

~ Author Unknown

Okay, I admit it. Sometimes I am a mess.

And no, I don’t mean in the kitchen (but I am that too and I LOVE it).

I mean, I worry. I try to worry (just a little) less at times, but catch me at a bad time late at night and it’s game over.

I worry about my schedule, or I worry that the kids won’t have the strength they need to stand up to a mean kid at school. I worry about the tall tree in the neighbor’s yard that might fall on the house in a windstorm, and I worry that I could get sick with some scary awful disease and leave my kids and my husband all alone (completely unwillingly of course).

Now please don’t get scared, I am not going somewhere dark or deep here.

I’m just saying, I think it’s in us all to worry, right? And we should be responsible, and do our diligence by living healthily and reducing our reasons to worry needlessly.

Here is the world. Beautiful and terrible things happen. Don’t be afraid.

~ Frederick Buechner

So cue the checklist to healthy living.

Eat well (check). Live well (check). Exercise (check). Laugh (check). Give thanks (major check) Give yourself regular breast exams.

Silence.

Am I the only one that is (so far) dangerously lax in this department?

This week I decided to take action on that front & was quite terrified when I actually found something. It was indeed a painful lump in my armpit (SO tender!).

It was late at night at the time of this discovery, time for bed. After my discovery and the inevitable irrationality of thoughts that followed, a little visit to the Mr. Internet Self  Diagnosis department, and more irrationality (there may have been tears & attempts to hide them from the husband), I finally fell asleep.

Like I said, I am a mess sometimes. But aren’t we all? (And it WAS late).

The miracle is not to fly in the air, or to walk on the water, but to walk on the earth.

~ Chinese Proverb

Waking up that morning I vowed to be better. To check more often, and to visit the doctor more often. After all, I am in the prime age for this kind of stuff, and statistics show 1 in 8 of us will be diagnosed with breast cancer during our lifetime.

Shira you owe it to your family to do a better job (check).

After several hours of worry that morning, trying to work but only really thinking of my sore armpit (it was really really sore), and (maybe) a call to work announcing that I’d found a scary evil worrisome lump (in my pit), I managed to see the doctor in the clinic.

Even waiting there in that room (evidently the very same room almost 10 years ago that I learned I was pregnant the second time), I was a mess. Biting back tears, I explained my case.

I told the lovely doctor about the discovery, and about how I’d rubbed that lump extra hard to see just what kind of lump it was. I told her it really hurt (it really did).

When she didn’t seem to look worried, I started to (maybe) feel like it wasn’t going to be so bad.

Then when she asked me to take my shirt off and started poking around under my arm, I pretty much realized it was going to be okay.

The Less:

Less worry and more action means you can spend energy on real matters. Less avoidance of important issues means more facing things head on. Fewer reasons to fret needlessly means more calm in your center, so making room for thoughts that are fruitful comes easy.

The More:

More action on health issues means fewer reasons to lose sleep. More calm, confident feelings means more rational sound thinking. More healthy food and healthy thoughts means more wholeness and good, wholesome living. So the need to worry can go out with the compost.

Apple, Kale & Hemp Seed Green Smoothie:

• (1) organic apple, seeded and chopped
• (1/2 – 1) avocado
• (1-1.5) cups mango juice, (or apple juice if you don’t have access to mango)
• (1) tbsp hemp hearts
• (3-4) leaves green kale
• (3-4) ice cubes, if desired

Blend all to a creamy consistency and enjoy immediately for full health benefits. Don’t worry though if you do need to blend it and enjoy it later..it will still be good for you (but maybe not if you worry too much about it) 😉

This makes a generous amount that can easily feed 2-3 hungry people, but if you are at all like me, this could be just for one worry-free wonder woman (or man) as well. I often use this as my main daily sustenance until late afternoon, which means I have no problem enjoying the full recipe over the course of the morning.

Today was good. Today was fun. Tomorrow is another one.

~ Dr. Seuss

Turns out, I managed to strain a muscle in my armpit. I learned from the very nice doctor lady that there aren’t any nodes in there, but there are a lot of tendons (apparently ones that don’t like being pressured frenetically late at night).

I’d rubbed the heck out of that node the night I discovered it and caused myself a whole lot of pain for no other reason but to give myself a little wake up call.

I’m glad it was all okay.

And I don’t wish for the day when it isn’t. For anyone out there that has had a scare, or (heaven forbid) has been through cancer, I was reminded this week of how lucky we all are to have our health.

Only a few things are really important. 

~ Marie Dressler

How can something bother you if you won’t let it?

~ Terri Guillemets

I don’t know how I strained my armpit, and it doesn’t really matter, the point is, I am going to be okay (it’s all healed now too so that’s good). For now, at least, and that is worth celebrating, and protecting, every day.

And I hope you are too.

So don’t delay on giving yourself some well-intentioned attention. Check yourself regularly, and eat well. Go to the doctor for check ups, and try not to worry (I think it comes with the Motherhood territory and having a majorly over-active imagination).

Surround yourself with friends that care about you.

And treat yourself to a green smoothie. Just be careful not to strain any muscles while tearing up your kale 🙂

That’s for you, JY and MN 😉 Love.

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,

Recipe: Single Serve Quinoa, Apple, & Almond Butter Breakfast Bowl

A warm breakfast for those cool autumn mornings.

In between goals is a thing called life, that has to be lived and enjoyed.

~ Sid Caesar

Want to get in your apple a day?

Here is a warm way to start your winter mornings that makes getting your apple a day a (delicious) cinch.

A nice warm bowl of protein and fibre-filled fuel is a great way to start a big day, especially if you’ve got a lot on the go (anyone out there?!).

Because as much as I love to scheme about food and think about recipes, there is a big big life out there to lead with lots of daily responsibilities, so fueling up early can help on those days when the to-do list is long.

The weak can never forgive. Forgiveness is the attribute of the strong.

~ Mahatma Gandhi

Because, as we know, life is about so much more than just food.

On that note I’ve got to say – for those of you who read, paused, thought, commented, and emailed me or shared your own stories on my last post, I not only thank you, but I salute you all.

To recognize & face difficult parts of ourselves is indeed a difficult thing to do, and in understanding that weakness is an affliction no one is ever spared from, it was important that I honored the real reason I am here.

So thank you to all of you, for making that (small) part of me welcome, and for your kind words of support, and in turn for your bravery and honesty in sharing your stories with me and everyone else. Really, as a co-worker of mine says…mad mad love (I can’t quite pull that off but have always wished I could and you get the idea). 🙂 🙂 🙂

What you do speaks so loudly that I cannot hear what you say.

~ Ralph Waldo Emerson

A few posts back I brought up this NYT article about how our consumption of quinoa has affected the people of Bolivia.

I was glad to see that many of you are aware of this and already approach this grain with (just a little) more reverence than maybe some other foods, and perhaps try (just a little) harder not to waste any when you cook with it.

This is a good thing!

If you haven’t read the article yet, I encourage you to have a read, and then make this hearty breakfast for one (or two depending on what you enjoy it with).

Never leave that till tomorrow which you can do today.

~ Benjamin Franklin

The Less:

Less traditional cooked cereals means less gluten-loaded cooked grains. Less boxed and sugared breakfasts means less waste and empty calories. Less waste when you are cooking means not a single morsel gets left behind, so wasting precious food becomes history.

The More:

More warm food in the morning means you’ll be cozy all day long. More high fiber breakfast food means better digestion overall. More unprocessed whole foods means better for the body to break down, and more ways to portion wisely means food never goes to waste.

Single Serve Quinoa, Apple, & Almond Butter Bowl:

• (1/3) cup quinoa
• (2/3) cup water
• (1) apple, peeled, seeded and chopped
• (1) tsp maple syrup or honey
• (1) tbsp almond butter
• (1) tsp coconut butter (optional)
• a pinch of sea salt
• fruit or berries for the top
• (1-2) tbsp of toasted nuts or seeds of choice (here we have toasted walnuts)

To cook, start by peeling and seeding your apple. I like to use the ones that are maybe (just a little) past the crunchy stage where I eat them as is, as I hate to waste apples, especially this time of year when they are just so darned good.

Put up to boil in a small pot the quinoa, apple, and cold water. Once the boil is reached, turn the heat to low (do not remove the lid) and cook, covered, for 20 minutes, or until the water is absorbed.

While the quinoa cooks, combine together the almond butter, coconut butter, and honey in a small mixing bowl. If you are toasting nuts from scratch, heat a dry skillet and toast the nuts lightly until fragrant. Remove from heat and allow to cool.

Once the quinoa is ready, scrape the cooked apple/quinoa mixture directly into the bowl with the coconut/almond/honey mixture. Sprinkle in a pinch of salt and stir all to combine.

Transfer the mixture to a clean serving bowl and top with choice of nuts, and perhaps some frozen blueberries for a hit of summer on a dark morning.

These frozen beauties made for a lovely contrast to the warmth of the cooked grain. You can also add a small spoon of thick plain yoghurt if you like, or milk if that is your preference.

Perfect to warm those bones on a chilly day.

All the statistics in the world can’t measure the warmth of a smile.

~ Chris Hart

Do one thing every day that scares you.

~ Eleanor Roosevelt

I’m wishing you all (just a little) extra strength this week – to do one thing a day that scares you, and just to be kind to yourself and to others.

Whether that means cooking yourself a nice healthy breakfast, or singing your favorite song out loud in the streets, it’s never the wrong time to make a change, and to try something new. Maybe even something scary! Whatever that means to you 🙂

• What’s your favorite fall breakfast food?

We’re busy here working on stuff as always..from family & work stuff to planning our next NSF cooking class (we are set for November 13th) to the Vegan Potluck event coming up – this fall is proving to be a busy one!

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,