Cream of Kale Soup

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Photo by Caroline Attwood

Cream of Kale Soup

Ingredients

½ cup raw cashews

1 Tbsp grapeseed oil

1 medium onion diced

½ tsp salt

1 large Yukon gold potato

2 garlic cloves, chopped

 

2 tsp herbes de Provence

½ tsp black pepper

¼ tsp cayenne pepper

4 cups low sodium vegetable broth

6 cups chopped kale

Juice of 1 lemon

 

 

Instructions for soup

Cover cashews with water and let soak for 2 or more hours. Drain cashews and place in blender with ½ cup water. Blend until smooth.

Heat the oil in a large sauce pan. Place onion and salt in pan and heat until onions have softened. Add potato and garlic and heat for 2 minutes. Add the herbs, pepper and cayenne and heat for about 30 seconds. Pour in broth and bring to a boil reduce heat to low and let simmer until potatoes are fork tender. Stir in 4 cups of the chopped kale and lemon juice and remove from heat. Let sit for 10 minutes.

Place soup in blender and blend until smooth. Return to pan and stir in cashew cream. Taste and adjust seasoning as needed. Place soup in serving bowls and serve topped with kale chips and drizzle with olive oil.

Instructions for kale chips

2 Tbsp extra virgin olive oil

2 cups roughly torn kale leaves, stems removed

Wash and dry kale leaves. Massage leaves with oil and sea salt and spread on a baking sheet. Bake kale chips in a 300F oven for 10 minutes. Rotate pan and bake another 5 minutes.

What I Eat for bigFou - 2019

Vegan Corn Chowder

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Photo by Caroline Attwood

Corn Chowder

Ingredients

2 Tbsp olive oil

2 cups diced onions

2 large carrots, diced

1 celery stalk, diced

1 red bell pepper, diced

1 dried chipotle pepper (optional)

5 cups vegetable broth

2 potatoes, diced

2 sprigs thyme or ½ tsp dried

6 corns, kernels

Cashew cream*

Sea salt and black pepper

Instructions

Heat the oil in a pot over medium heat. Add onions, carrots, celery, bell pepper and chipotle pepper. Sauté for 10 minutes, stirring often. Add the stock, potatoes, and thyme, then bring to simmer, and cook for 20 minutes.

Smash some of the potatoes against the side of the pot. Add the corn kernels and cashew cream, season with salt and pepper, and simmer for 15 minutes. Remove the chipotle pepper and thyme sprigs before serving.

*Cashew cream: Place 1.5 cups whole raw cashews in a bowl, cover with water and refrigerate overnight. Drain, rinse and place in blender. Add just enough water to cover the cashews, then blend on high until very smooth.

What I Eat for bigFou - 2019

Banana Quinoa Muffins

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Lars Blankers

Banana Quinoa Muffins

Ingredients

2 cups whole wheat flour

¼ cup soy flour

2 tsp baking soda

½ tsp salt

1/3 cup cooked quinoa

½ cup applesauce

2 large liquid egg substitute

2 cups bananas

¼ cup golden raisins

Directions

Preheat oven to 350F. In a large bowl mix together the flours, baking soda, salt, quinoa. Set aside.

In blender, puree on high speed the applesauce, egg or equivalent, bananas and raisins. Add wet ingredients to dry, moisten evenly.

Spoon batter into non-stick 12 muffin tin and bake for 40 to 50 minutes at 350F or until browned.

What I Eat for bigFou - 2019

No Cheese Mac & Cheese

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No Cheese-Cheese Sauce for Pasta

Ingredients:

2 cups vegetable broth

Pinch of ground pepper

¼ cup flour

¼ tsp turmeric

1Tbsp olive oil

¼ cup nutritional yeast

3 cloves garlic

1 Tbsp. lemon juice

Pinch of dried thyme

1tsp Dijon mustard

1 tsp salt

 Instructions

Combine the broth and flour and whisk with a fork. Few lumps are ok.

Place the oil and garlic in large enough saucepan to later on contain all the ingredients and cook for about 2 minutes. Stir often not to burn.

Add the thyme, salt and pepper and cook for 15 seconds.

Add the broth, turmeric, and nutritional yeast and raise the heat to medium. Use a whisk to stir constantly. The mixture should start to bubble and thicken. Once it bubbles stir for 2 approximately 2 more minutes.

Add the lemon and mustard. The mixture should resemble a thick melty cheese. Taste for salt and turn the heat off.

Cover the pan to keep it warm and ready to use. The top might thicken but just stir and it will be fine. Serve warm with the pasta of your choice. Gives about 2 cups.

This recipe is from Veganomicon by Chandra Moskowitz & Terry Hope Romero.  

What I Eat for bigFou - 2019

 

Tofu Ashram Style

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Tofu Ashram Style

 

Preparing the night before:

I block extra firm tofu cut in cubes (32) and marinated a few hours or overnight

Marinade:

2 full tablespoon Curry Powder

3-4 tablespoon Bragg liquid soy seasoning or Soya sauce

2 Tbsp water

Mix everything with tofu and refrigerate.

Move once in a while for the tofu to absorb.

 

How to:

1 Tbsp. coconut or grape seed oil

Fry the tofu until it becomes golden on at least 2 sides then add:

½ bag spinach

4 red Italian style tomatoes cut in 4

As the spinach and tomatoes are cooking add the remaining marinade liquid for the sauce.

Optional additions:  

1 can drained whole baby corn

1 cup of bean sprout.

 

Serve: On a ¼ cup of Quinoa

What I Eat for bigFou - 2019

 

 

Halloumi and Fire Roasted Pepper Salad

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Halloumi and Fire Roasted Pepper Salad

Ingredients

2 Large red bell peppers

1 – 8oz pkg halloumi cheese

2 large whole grain pitas

8 cups salad greens

½ cup sliced oil packed sun dried tomatoes

1/3 cup sliced Kalamata olives

¼ cup chopped walnuts

1/3 cup hummus

2 Tbsp olive oil

Juice of ½ lemon

1 garlic clove, minced

1 Tbsp zaatar seasoning

 

Instructions

Cut peppers in coarse chunks and remove seeds. Brush with oil. Heat peppers in dry skillet until skin is significantly blackened. Remove from heat. 

Cut Halloumi block into about 6 slices. Heat Halloumi into skillet over medium heat until darkened in spots.

Whisk together hummus, olive oil, 2 Tbsp water, lemon juice, garlic, and zataar.

Divide salad greens among 4 serving plates and top with roasted peppers, halloumi, sun dried tomatoes, olives and walnut.

Drizzle hummus dressing over salad.

What I Eat for bigFou - 2019

Spicy Black Bean Chili

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Spicy Black Bean Chili

 

3 Tbsp. extra virgin olive oil

1 onion, finely chopped

1 carrot finely chopped

½ tsp chili flakes (optional)

2 garlic cloves finely chopped

1 jalapeño pepper, seeded and chopped

2 Tbsp. ground cumin

2 teaspoons paprika (used smoked if you like a smoky flavor)

1 ½ Tbsp. chili powder of your choice (optional)

1 large can or 4 vine ripe tomatoes, chopped

1 can black beans, drained and rinsed well

1 can kidney beans, drained and rinsed well

2 red (or yellow or orange) bell peppers, chopped

1 small can corn (or one fresh corn sliced)

1 cup water or vegetable stock

1 Tbsp. sea salt (more or less to taste)

1 ½ tsp course black pepper

How to:

 

Heat the olive oil in a large pot over medium heat. Add the chili flakes, onion, carrot and 1 tsp salt, sauté until the onion is translucent, about 5 minutes.

Add the jalapeno, cumin, paprika, chili powder and garlic, and sauté 2-3 minutes until very fragrant.

Add the tomatoes with the liquid to deglaze the bottom of the pan. Stir the bottom of the pot well to pick up all of the spices.

Add the beans, bell pepper, corn, water, salt and pepper. Stir well and let cook for at least 1/2 hour to allow the flavors to combine. Add some water to desired consistency if necessary.

This chili can be stored in the refrigerator in an airtight glass container for up to 3 days. It also freezes well.

 

Optional garnishes: Fresh Cilantro - Plain Yogurt

What I Eat for bigFou - 2019

Kale Salad with Green Apple and Tamari Roasted Almonds

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Kale Salad with Green Apple and Tamari Roasted Almonds

1 bunch of kale (about 8-10 leafy stems)

1 juice of one lime

1 diced green apple

1 Tbsp. fresh ginger

1 green onion chopped

¼ cup almonds or seeds.

1 Tbsp. Tamari

2 Tbsp. olive oil

Sea salt to taste

Instructions 

Place ¼ cup of nuts in a bowl and mix/cover with tamari. Spread on a parchment paper lined baking sheet in 350 oven until roasted (about 5-7 minutes).

Massage the kale with the lime juice until softened.   

Mix in all the other ingredients.   

What I Eat for bigFou - 2019

 

 

 

 

 

Green Apple and Red Cabbage Slaw

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Green Apple and Red Cabbage Slaw

Ingredients

3 cups grated red cabbage

1 orange bell pepper, sliced

1 Granny Smith apple cut into match sticks

1 cup cilantro leaves, chopped

Juice of ¼ of an orange

2 Tbsp apple cider vinegar

1 tsp maple syrup

2 tsp Dijon mustard

2 tsp olive oil

Instructions

Toss together cabbage, bell pepper, apple and cilantro.

Whisk together remaining ingredients in small bowl. Pour dressing into salad mixture and toss.

Serve.

What I Eat for bigFou - 2019

Sweet Potato, Red Onion, and Kale Hash

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Lars Blankers

Sweet Potato, Red Onion, and Kale Hash

Ingredients

2 Tbsp coconut oil

2 sweet potatoes, peeled and diced

2 red onions

1 tsp dried thyme

½ tsp sea salt or more

Zest of 1 lemon

½ Juice of 1 lemon

4 cups destemmed kale, shredded

¼ tsp black pepper

Instructions

In a large cast iron or skillet, heat the oil over medium. Add potatoes, onion, thyme and salt. Sauté for 12 to 15 minutes, until potatoes are tender and starting to turn brown. Stir in lemon zest, lemon juice and kale. Cook until kale is wilted, about 3 minutes.

Serve warm.

What I Eat for bigFou - 2019

Granola Raspberry Chia Pudding

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Lars Blankers

Granola Raspberry Chia Pudding

 Ingredients

½ cup milk

1 cup plain yogurt

1 cup fresh or frozen (thawed) raspberries, plus more for topping

2 Tbsp fresh mint

2 tsp honey

1 tsp lemon zest

1 tsp vanilla extract

½ tsp cinnamon

Pinch of salt

4 Tbsp chia seeds

2/3 cup granola

2 Tbsp chopped pistachios

Instructions

Place milk, yogurt, raspberries, mint (if using), honey, vanilla, lemon zest, cinnamon, and a pinch of salt in blender container and blend until smooth.

Divide mixture between 2 wide-mouth jars, add 2 Tbsp chia seeds to each jar, and stir to combine. Seal jar and chill overnight. The chia seeds will soak up the liquid and create a thick texture.

When ready to serve, top each jar with an equal amount of granola, pistachios, and raspberries.

What I Eat for bigFou - 2019

 

Berry Crumble

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Lars Blankers

Berry Crumble

Ingredients

Filling:

1 cup frozen raspberries

1 cup frozen blueberries

1 cup frozen sliced strawberries

1 Tbsp. balsamic vinegar (optional)

1 Tbsp. maple syrup

2 Tbsp. whole wheat flour

½ tsp. cinnamon

Crumble Topping

1 ½ cups whole rolled oats

1/3 cup whole wheat or buckwheat flour

1 tsp. cinnamon

½ tsp. ground nutmeg

2 Tbsp. coconut oil, melted

2 Tbsp. maple syrup

1 Tbsp. water

1 tsp. vanilla

Instructions

Filling
Toss berries in vinegar and maple syrup until evenly coated then toss the berries in the cinnamon and flour until coated. Place in an 8” x 8” baking dish and set aside. 

Crumble Topping
In a medium bowl combine the oats, flour and spices. In a small bowl, whisk together coconut oil, maple syrup, vanilla and water. Add wet mixture to dry ingredients and blend with a fork. Add on top of the berry filling. Bake until golden brown about 20-25 minutes. 

What I Eat for BigFou 2019

Vegan Creton Pâté

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Vegan Creton Pâté

Ingredients

¾ cup green lentils

2 Tbsp Olive oil

1 onion finely chopped

2 garlic cloves

¼ cup nutritional yeast

½ cup walnuts

1 tsp tamari

1/8 tsp ground cloves

¼ tsp cinnamon

¼ tsp ground nutmeg

2 cups vegetable broth

Salt and pepper to taste

Instructions

In a saucepan, heat 1 tablespoon of olive oil over low heat and add the onion. Cook until it becomes translucent. Add garlic and sauté for 1 to 2 minutes.

Add lentils, walnuts, yeast, spices, salt, pepper, and tamari. Mix and let infuse the flavours for 2 to 3 minutes. 

Add vegetable broth and remaining oil, then continue to cook on low for 25 minutes, uncovered.

Stir often to make sure the mixture doesn’t stick to the bottom. Add water if needed. Simmer gently.

Remove when lentils are soft. In a food processor, reduce the preparation to a smooth and even purée. Correct the seasoning if needed.

Place the mixture in a mold and let cool. 

What I Eat for BigFou 2019

Almond, Broccoli Pasta with Coconut Milk

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Ingredients

  • 1 lb or 450 g of pasta of your choice

  • 1 head broccoli florets

  • 1 – 14 oz can light coconut milk

  • ¼ cup almond butter

  • 3 Tbsp soy sauce

  • 2 tsp grated ginger

  • 2 garlic cloves, minced

  • ½ tsp dried chili flakes (optional)

  • 1 cup shredded basil

Directions

  1. Boil pasta until al dente

  2. Add broccoli florets to boiling water during last minute of pasta cooking

  3. Place coconut milk, almond butter, soy sauce, ginger, garlic and chili flakes in blender. Mix to purée. Pour mixture into large frying pan. Bring to a boil, then simmer gently until sauce thickens, 3 to 5 minutes. 

  4. Drain pasta and broccoli. Add to frying pan along with basil. Stir gently to cover pasta. Serve.

Beet Lentil Quinoa Salad

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Ingredients

Salad ingredients

  • 4 medium beets + 1 tsp olive oil

  • ¾ cup green lentils

  • ¾ cup quinoa

  • 4 cups arugula

  • 1 sliced avocado

  • 1/3 cup sliced mint or dill

  • ½ cup crumbled feta

  • ¼ cup unsalted roasted pumpkin seeds

  • ¼ cup dried cranberries

Dressing ingredients

  • 1 medium carrot, peeled and chopped

  • 2 Tbsp olive oil

  • 2 Tbsp white wine vinegar

  • 2 Tbsp Miso 

  • 1 Tbsp grated ginger

  • 1 tsp toasted sesame oil

Directions

  1. Heat oven to 400F.

  2. Wash the beets and chop into 1 inch cubes. Massage the beets with 1 tsp olive oil and bake until tender about 30 minutes. Remove and let cool. Once cooked, cut them in smaller bites if you prefer.

  3. Meanwhile cook the lentils as package instruction and do the same for the quinoa.

Dressing

In a stick blender container or regular blender place all the ingredients except water and mix to desired consistency adding water as you go along.

To serve

Divide arugula among plates and top with lentils, quinoa, avocado, mint, beets, feta, pumpkin seeds, and dried cranberries. Top with carrot dressing.