Just to let you know Kate McGoey-Smith from ForkSmart is setting up an evening with Dr Caldwell Esselstyn. This is an amazing opportunity to hear him speak. His information is relevant to all who are looking to be healthier, have more energy. Hope to see you there.

Dr. Caldwell Esselstyn Jr., M.D. New York Times Bestselling Author of "Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure". Is coming to Calgary on April 28, 2017.

Register for your Early Bird Tickets at: heartcalgary.com

I am planning to run workshops!

I love sharing recipes, research and information I find. I love meeting people and having great conversations. I love running workshops, mentoring people and sharing meals together with people I know & meeting new people over a meal.

So why not combine all these together?

Well that is just what I plan to do.

I am going to run my first FREE workshop in February for friends and colleages; they will be my guinea pigs in one sense. I have run loads of educational and experiential workshops, taught seminars, trained student social workers, taught classes etc etc. I have put on dinner parties, taught people how to cook, written hundreds of recipes & shared many. But I have never done both at the same time!

So I am going to start running workshops on healthy eating, exploring whole plant-food eating though recipes and eating delicious food together. Then for those who would like to explore further, learn more I will offer some mentoring & support and a chance to share more meals.

I would love some feed back & to know if you are interested in participating in one of these workshops.

Bean & Herb Slaw

I had this yesterday and it was so good!

Bean & Herb Slaw
1 tin mixed beans, drained
2 handfuls store bought broccoli slaw
1 handful arugala/rocket chopped
1 handful baby kale leaves chopped
10 mint leaves chopped
handful cilantro leaves chopped
handful parsley chopped
4 basil leaves chopped

Combine all in a large salad bowl

Dressing
Mix together:
1 tablespoon vegan mayo
1 tablespoon lemon white balsamic (Soffrito in Calgary stocks this)
1 tbsp oil free raspberry salad dressing

Mix slaw & dressing together and serve
Enjoy

Black bean & rice burgers with roasted peppers, onion mushroom & garlic

I woke this morning thinking about my health & what I do to improve it. That spurred me to get up and start cooking.

Last night I had some store bought vegan sausages - yes they are tasty but with a whacking 11 gr of fat they are not healthy. We need some fats in our diet but it must come from whole sources such as adding a few nuts or seeds to a meal or some avocado; even an occasional few olives. But when it is an added ingredient it does s no favours and potentially it can do us some harm, increasing insulin resistance or adding to the stickiness of our arteries. So up I got to make some burgers for my lunch and the rest can be frozen or turned into a loaf and frozen or used for supper tomorrow.

Black Bean & Rice Burgers

1 tablespoon ground flaxseed mixed with 2 1/2 tablespoons of water

1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans, drained

1/2 ripe avocado

3/4 cup oats

3/4 cup cooked rice - I use a mix of black, red, brown & wild, there are lots of brands such as Nuworld and Lindburgs

1 tablespoon chia seeds

1/2 finely diced onion

1/2  finely diced red pepper

2 mushrooms finely chopped

1 clove garlic finely chopped

2 tablespoons low sodium organic ketchup

1 tsp tamari

couple of grinds of black pepper

good sprinkle of Montreal steak spice

Heat oven to 350 degrees

Put flax seeds and water in bowl with water & let sit for at least 5 mins.

Mash beans & avocado with a fork, leaving some beans whole. Add all the other ingredients and mix thoroughly. Taste to see if seasoning is right & adjust if needed. I sometimes leave the mushrooms out and use this mix as a pate.

Form into 6-8 burgers.

Roasted veg:

1 & 1/2 onion cut into thin wedges

1 & 1/2 red pepper cut into slices

1 head of garlic peeled

6-8 mushrooms (that is 1 per burger but you can add as many as you want per burger)

Either line a baking sheet with a non stick sheet, parchment paper or very lightly oil it. Place as many burgers as you want to cook on the sheet. Fill the rest of the baking sheet with veg. 

Cook in oven on middle shelf for 15 min. stir veg  & very carefully flip burgers. put sheet back in with what was front edge now at back. Cook for another 15 mins. You may need a few more minutes depending on your oven. If everything looks cooked serve with salad, a bun and favourite burger fixings or with roasted root veg such as sweet potato, parsnip, beet and butternut squash.

Enjoy

Spicy Lemon Ginger Stir-fry

 I am quite excited that I have heard of a few people who I know or people they know of who are deciding to try vegan eating this month. I know for me a vegan whole plant food diet is the way to go, but as my friends know I can fall off at times. So I am always pleased to hear someone is trying this out; my hope is that they will see so many benefits to them and to the planet so they will grow & surpass me in their efforts.

What really helps me is knowing I can make meals that are more delicious & healthier than I can buy at a restaurant; but what is great is more places are offering vegan & gluten free options so I at least get a chance to eat out without suffering.

This Stir-fry is just one of a variety I do. As a student back in the 1990's with a very limited budget I found stir-frys were my staple. I invested in an electric wok so I could eat no matter where I was. Then I went to work creating lots of different stir-fry recipes so I would never be bored. Add some rice to the bowl or use to top a baked jacket potato & this is the ultimate in cheap healthy tasty eating. Now a days I stirfry with out oil, I steam fry as this is so much healthier & ultimately more flavourful.

I can eat this as a meal on it's own, or with rice, quinoa or jacket potato or as a side with  marinated tofu, bean burger, vegan sausages or sweet potato fitter or even fakn chickn, though that is not a healthy choice.

Spicy Lemon Ginger Stir-fry
1 onion, cut in 4 & thinly sliced
1/4 inch ginger, grated
1/4 inch galangal, grated - optional, first time I used this is today, it's like a citrus milder ginger
1 stick celery chopped
1 Thai red chili, de-seeded & chopped fine - leave out if you don't want spicy
1 habernero chili de-seeded & chopped fine - leave out if you don't want spicy
1 red pepper, chopped
1 zucchini into bite size bits
4 mushrooms, sliced
1/8 savoy cabbage, chopped
very large handful broccoli slaw (from a package)
1 small lemon, juiced, I cut a slice from the middle before juicing & add this to the pan too.
1/4 veg stock cube
salt & pepper
Added at end:
handful baby spinach, roughly chopped
handful baby kale roughly chopped
handful arugala/rocket
handful of stems chopped fine  & a few leaves of Cilantro roughly chopped,
few stems & leaves of mint, roughly chopped

Put about 1 tbsp of water in large wok. bring to simmer & add ingredients onions to zucchini, add a little more water if drying out. Cook for about 2 mins then add the rest of the ingredients down to salt & pepper plus more water to keep moist & give a little sauce (about 1 or 2 tablespoons left in bottom of pan at end of cooking). Cook stirring for about 4-5 mins til veg are tender. Add green leaves, stir til wilted.

Enjoy

Roasted Veg Cottage Pie - CheezyOnion sauce variation

Veganuary which takes place worldwide in January, is a chance people to learn more about being vegan, try out recipes and learn more about what it takes to produce food for your plate. There are a few websites to go to to learn more, for example;
https://veganuary.com/

http://www.veganfoodandliving.com/

http://www.peta.org/living/food/free-vegan-starter-kit/?gclid=Cj0KEQiA-_HDBRD2lomhoufc1JkBEiQA0TVMmoTLYd4k64DL3MgXQhNQhB9b5eOBBjnLujFql7Mfb5AaAsi_8P8HAQ

https://www.vegansociety.com/

I must admit after the excesses of the Christmas season, I am always desperate for some healthy food, salads and new recipes. However, being winter I also crave some good comfort food.

Roasted Veg Cottage Pie is one of those. What I love is that each time I make it it can be a little different depending on what I have in the fridge. I bought some Cashew cheese yesterday and thought "Wow that'd make a good sauce..."

Roasted Veg Cottage Pie 
Roasted Veg:
Any root veg you have in your fridge basically. Today I used
1 carrot
1 Parsnip
1/2 white sweet potato/yam
1/2 orange sweet potato
1 small beet
1/2 small butternut quash.
1 Indian Egg Plant ( the small round ones)
6 mushrooms cut in 1/4s
2 tsp olive oil

Set oven a 400 degrees.
Chop all root veg & egg plant into cubes and place in baking tray tossing in the olive oil. Roast for 25 mins, Stir and add mushrooms, stir & roast for 20 min.

Topping
Chop these at same time as the veg fro roasting.
1 Parsnip
1/2 white sweet potato/yam
1/2 orange sweet potato
1/2 butter nut squash
1/2 small swede / rutabaga
Pinch Salt
Water to boil

Place in saucepan, bring to boil then s min til soft enough to mash. Drain & mash, add a little salt & pepper to taste if liked.

Sauce
1 onion, chopped fine
4 cloves garlic chopped fine
1 stalk celery chopped fine
1 tablespoon vegan cream cheese - I used Spread'Em Kitchen Co's "Cashew Turmeric & Pepper Fermeted Cheese style spread
1 tblsp Nutritional yeast
2 tsp potato flour
Cold water
Water from vegetables
1/4 cup unsweetend almond milk
2 tsp tamari

In pan  combine onion, garlic & celery with a little water, simmer covered for 5-10 mins til softened. Add cheese & stir
Add about a cup of veg water and nutitional yeast, back up to slow boil
Mix potato flour with cold water to make slurry add  to pan & stir to begin thickening, add tamari. Add more veg water if too thick. Taste & add salt or tamari  if needed.

Construct
Place veg in casserole dish, pour over enough sauce to coat veg, I don't put enough to cover as it becomes too wet. Mix.
Top with mashed veg, make ridges on top with a fork. Dot with a little vegan margarine if you like.

Place back in oven for 20 mins to heat through & crisp topping.

I serve with steamed green veg.

Enjoy

Butternut & Cauliflower Curry

This is an adaptation of Bernadette Bohan's Hot & Spicy Curry which I saw in "Vegan Food & Living" a UK magazine. See veganfoodandliving.com or www.facebook.com/veganfoodandliving

Butternut & Cauliflower Curry
1 onion, peeled & chopped
6 cloves garlic, peeled & sliced
1 small butternut squash, peel if the skin is tough, otherwise just chop into cubes
1/4 sweet potato cut into cubes
1-2 small Thai red chillies
1 tsp turmeric
1/2 tsp ginger
2 tsp cumin
1 tbsp medium curry powder
1 tbsp ground coriander
1/2 cup split yellow peas, rinsed & picked over for stones etc
1 small cauliflower, chop the stem into chucks, cut the rest into large sections, they will break down.

1 tin (14oz) full fat coconut milk

2 McCormick vegetable stock cubes
2 -3 cups water

In a medium large soup pan put a little water & place over medium heat. Add onion & garlic, cook to soften. Add a little water to prevent sticking.  Add squash & sweet potato cook for a minute or two. Add a little water to prevent sticking. Add spices & stir well, cook stirring to release flavours & cook off rawness. Add a little more water to prevent sticking. Add yellow split peas & stir. Add Cauliflower. Stir. Add coconut milk, stock cubes & water. Make sure there is enough to cover well as the peas will soak up fluid while cooking.
Stir, bring to boil & boil for 10 minutes partially covered to start peas cooking, then turn down to simmer. Cook covered for about 20-30 minutes until peas are tender. Mine were a bit old so they stayed very firm but were cooked and added more texture.

Serve with mixed rice & poppadoms

Enjoy

Christmas Nut Roast with Garlic Brussels

Nut roasts are a strange thing. Some people associate them with weird hippies of the 60's & 70's, some with comfort food. Some nut roasts are full of texture & flavour, others are a soggy mess or like cardboard.

I keep experimenting & have had varying success. This one is one of the best so far & my meat eating family all enjoyed it and in particular my daughter-in-law Claire gave very positive feed back. So I think this is a winner even though it has a few steps.

One thing you will note is that while I normally do not cook with added oils this recipe does have some. I don't really think the oil is completely needed but in such small amounts it does add another layer of taste and using it on one day a year probably won't do huge harm. The vegan margarine & coconut nut cream are certainly not a healthy choice but the taste extravagance is worthwhile for Christmas dinner . 🌝

Christmas Nut Roast
Heat oven to 350 degree

Step one:
1/2 butternut squash, peeled & diced
1/2  orange sweet potato, washed & diced.
tsp olive or coconut oil
light sprinkle of salt

Toss squash & sweet potato in oil, spread out on baking sheet, very, very lightly sprinkle with salt. It is a flavour enhancer only. Cook for about 20 -30 mins until soft and just beginning to crisp.

Stage two, while squash & sweet potato cook:
3 medium shallots or 1 onion peeled & diced
6 cloves of garlic, peeled & chopped
10-12 brown mushrooms, wiped with damp cloth, cut into pieces
1 red or yellow pepper, washed, de-seeded & diced
1 tsp olive or coconut oil
2 tblsp tamari

In a large frying pan add oil & all veg & saute until soft & starting to turn golden. Add tamari.

Step Three:
4 tablespoons almond flour/ground almonds
1/4 cup nibbed almonds
1/4 cup chopped walnuts
1/4 cup chopped cashews
1/4 cup chopped hazelnuts
6 chestnuts chopped
2 tablespoons chia seeds
1/4 tsp Montreal steak spice

Place in a large bowl and mix together.
Add mushroom mixture & squash mixture. Mix all together. The mix should be moist & the chia seeds will create a gel to bind it together. Taste & adjust seasoning.

Put the mixture into a pie plate that has been lightly greased with vegan margarine. Press it down so it is firm. Cover & place in fridge for 20 - 30 mins. to set up.

Cook in oven 350 degrees for about 20 minutes till crisp & dark golden on the top.

This is a crumbly roast, if you want it more solid I suggest adding a slice of gluten free or granary bread that was soaked in a little tamari & water. Add this to the final mixing before setting in fridge.

Garlic Brussels
As many Brussels Sprouts as you like. Cut in half & sliced.
1 clove of garlic per 4-5 Brussels Sprouts
1 tablespoon vegan margarine
pinch of salt & a little pepper
3 tablespoons vegan cream or thick coconut cream

In a large fry add margarine, garlic, sprouts & saute till cooked but not mushy. Add salt & pepper. stir & then add the vegan/coconut cream. Cook for a minute or two. Serve.

My daughter who hated sprouts when little would eat these, of course when she was little I used double cream from a cow. However, we have found this actually tastes better especially when coconut cream is used as it brings more depth to the flavour.

Enjoy

Almost vegan holiday .... Insanity or Addiction?

I have discovered there is a problem for me with certain situations. While at home cooking for myself I create the most amazing & delicious vegan, whole plant food meals and recipes; I have no desire for fish or cheese & certainly not meat. But go on a hike in the mountains with one friend, a committed carnivore & I want a steak afterwards! Have a meal with with colleagues at a restaurant & I want it all and far too much of it! Go to Jersey to visit family & despite their absolute support in my vegan whole plant food life style I want fish & cheese!

Do I really enjoy these animal based foods when I go ahead & eat them? - NO.
Do I know that they make me sick & feel unwell? - YES and I really do not have positive health reactions which you do not need to hear again!
Am I not committed to a whole plant food way of eating and a life-style that does no harm to any creature?  - YES I am committed!
Does it stop me from eating animal products at times? - NO

So what is wrong with me???

They say that doing something over again and expecting a different result is insanity! I think eating something that harms you, knowing it harms you & makes you feel bad & still eating it is insanity... thus I must be insane on some level.

Either that or it really is an unconscious drive to re-experience a positive experience that over-rides logic, self-talk & other experiences. In which case it is a form of addiction.

I am going for the latter. An addiction, whether physical, mental or emotional is really hard to beat but it is possible.

Also insanity seems a little harsh.

I think the addiction hypothesis is more likely, a case of unconscious flash back to associating these animal products with community, good times and comfort & we all need those things. So I need to build community, have good times and experience comfort without the association to animal based eating. I can do that! In fact I am doing that, so I just need to continue so that becomes the stronger impulse.

So just in case you are feeling bad because you didn't make it through Christmas, New Year & holidays with out a slip-up, let me encourage  you, it is ok. You can start again today, and again tomorrow, & again the next day. Each meal or snack we eat that is whole plant food-based is a success.

I really believe that we can have good intentions, try our best and still fall off the train. The key is not to go into negative thoughts of self-criticism, blame and failure. As a very old song says pick yourself up, dust yourself off & start all over again.

So here I am back on the tracks to regaining my health, discovering more ways to cook prepare & eat a whole plant food based diet. I am excited by this & already have created 3 new takes on favourite dishes..... next few blog will give you details.