Broccoli Spinach Quinoa Soup

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Broccoli Spinach Quinoa Soup

Ingredients

2 Tbs. olive oil

1 red onion, chopped fine

1 tsp sea salt

½ tsp black pepper

1 cup quinoa, rinsed

2 tsp minced garlic

7 cups vegetable broth

5 cups chopped broccoli

1 potato, chopped

1 cup Spinach

2 Tbs. tahini

1 tsp sea salt (more or less to taste)

½ tsp fresh ground black pepper

1/8 tsp cayenne pepper

1 cup sharp cheddar cheese

Instructions

Heat olive oil in a large stock pan. Add onion, salt and pepper and cook for 10 to 12 minutes, until tender. Add quinoa and garlic and stir for one to two minutes. Add in vegetable broth, broccoli and potato. Bring to a simmer and reduce heat to low. Cover and cook for 35 minutes. Remove cover and add spinach, tahini, salt and peppers. Cook until spinach is wilted.

Remove from heat, and allow to cool. When cool enough to handle, transfer to a blender and puree in batches. Return to the pan and heat to low, add cheese and cook until melted. You may keep a batch unpureed if you want more texture.

What I Eat for bigFou 2020

Cauliflower Tacos with Lime Avocado Cream

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Cauliflower Tacos with Lime Avocado Cream

Ingredients

Cauliflower taco filling:

1 Tbsp olive oil

½ red onion

1 head cauliflower, cut into small pieces

2 cloves garlic

¼ cup coconut milk

2 ½ Tbsp taco seasoning

For slaw:

½ small red cabbage, finely chopped

2 cups black kale, stems removed, thinly sliced

½ lime fresh juice

¼ red onion, minced

½ cup fresh cilantro, finely chopped

Salt to taste

For crema:

¾ cup plain yogurt

1 avocado

½ lime juice

¼ cup cilantro, finely chopped

Instructions

Heat oil in a frying pan over medium heat. Sauté onion until transparent, about five to seven minutes.

Add cauliflower and garlic. Mix in coconut milk and taco seasoning. Cook until cauliflower is soft, about 10 to 15 minutes, stirring every few minutes. Combine slaw ingredients and toss together in a large bowl. Let ingredients marinate for at least five to 10 minutes.

In a food processor, combine ingredients for the crema and process until avocado is no longer chunky.

Place slaw and taco filling on tortillas and top with crema.

.What I Eat for bigFou - 2020

Tofu Burgers with Chili Lime Pineapple

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Tofu Burgers with Chili Lime Pineapple

Ingredients

1 block extra-firm tofu, chopped

1/4 Cup wheat germ

3 green onions, chopped

¼ Cup (60 mL) chopped cilantro

1 garlic clove, minced

1 tsp minced ginger

1 Tbsp. reduced-sodium soy sauce

1 tsp. sesame oil

1 tsp curry powder

3 pineapple rings

Zest of 1 lime

¼ tsp chili powder, or to taste

½ tsp salt

3 whole grain buns (optional)

Instructions

Place tofu in food processor container; blend until pulverized and beginning to stick together. Add wheat germ, green onions, cilantro, garlic, ginger, soy sauce, sesame oil, chili sauce and curry powder to container and pulse until everything is mixed together. Form mixture into 3 equal-sized patties.

Pat pineapple rings dry with paper towel and brush both sides with a light coating of oil. In small bowl. Stir together lime zest, chili powder and salt. Season both sides of pineapple with chili mixture.

Preheat grill to medium. Brush tofu burgers with oil and grill for 5 minutes per side, or until golden brown. Grill pineapple rings for 2 minutes per side, or until they have developed grill marks. If using buns, heat them on the grill for 1 minute, or until toasted.

Serve tofu burgers topped with grilled pineapple.

What I Eat for bigFou - 2020

Asian Inspired Bowl

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Asian Inspired Bowl

Ingredients

Pickled vegetables

¾ Cup (180 mL) unseasoned rice vinegar

1 ½ tsp clover honey or other light honey

½ tsp salt

½ Cup (125 mL) matchstick-cut daikon radish

½ Cup (125 mL) matchstick-cut carrot

Bowl

¾ Cup (180 mL) quinoa, well rinsed under cold water

1 ½ Cups (350 mL) no-salt-added vegetable stock

2 Tbsp. Vegan mayonnaise

1 ½ tsp Sriracha or hot sauce

1 tsp water

¼ English cucumber, cut into ¼ in rounds

1 radish, very thinly sliced

1 jalapeño thinly sliced into rounds (optional)

1 green onion, trimmed and thinly sliced

½ Cup (125 mL) mixed fresh herbs, such as cilantro, mint, or basil

1 tsp toasted sesame seeds, for garnish

Instructions

Start by making pickled vegetables. In small saucepan, bring rice vinegar, honey, and salt to a boil. Remove saucepan from heat, stir in daikon and carrot matchsticks, and let cool to room temperature. Pickled vegetables may be made and refrigerated in an airtight container for up to 7 days.

To cook quinoa for base of bowl, in large saucepan over high heat, combine quinoa and stock, bring to a rolling boil before reducing heat to low, covering, and simmering for 15 minutes or until liquid is absorbed. Remove from heat and let saucepan sit, covered, for 5 minutes. Fluff cooked quinoa with fork and set aside until ready to use.

While quinoa is cooking, in small bowl, stir together mayonnaise, hot sauce, and water until well combined. Set aside.

To assemble bowl, divide quinoa among serving bowls. Top with drained pickled vegetables, cucumber, radishes, jalapeño (if using), green onion, and herbs. Garnish with a drizzle of spicy mayonnaise and sprinkle of sesame seeds.

Use the leftover pickled vegetables from this recipe in into a salad or sandwich.

What I Eat for bigFou - 2020

Green Pickled Salad

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Green Pickled Salad

Ingredients

Salad

1 large green bell pepper, sliced

2 tsp granulated cane sugar

1 tsp salt

2/3 Cup (160 mL) cider or rice vinegar

2 Cups (500 mL) sugar snap peas

12 thick asparagus spears

8 Cups large pieces of lettuce of choice

2 Cups (500 mL) cooked or canned navy beans

1 English cucumber, chopped

¼ Cup (60 mL) unsalted shelled pistachios, chopped

Dressing

3 Tbsp. extra-virgin olive or avocado oil

Juice of 1 lime

1 small ripe avocado

½ Cup (125 mL) basil

½ Cup (125 mL) parsley

2 green onions, chopped

2 garlic cloves, minced

½ tsp salt

Instructions

In large wide-mouth jar or bowl, place green pepper slices. In separate bowl, place sugar and salt and add 2/3 Cup (160 mL) boiled water; stir until sugar and salt are dissolved. Stir in cider vinegar. Let cool for a few minutes and then add this mixture to peppers. Cover and chill for at least 2 hours or up to several days.

Half-fill medium saucepan with salted water and bring to a boil. Add snap peas and boil for 1 minute. Drain and transfer peas to bowl of ice water to halt cooking.

Working with 1 asparagus spear at a time, use vegetable peeler to shave spears into long, thin shavings.

To make dressing, in blender container, place olive oil, 2 Tbsp. water, lime juice, avocado, basil, parsley, green onions, garlic, and salt, and blend until smooth. Add more water, 1 Tbsp. at a time, if needed to help with blending and to reach a desired smooth consistency.

To assemble salad, divide lettuce among serving plates or large bowls. Top with beans, pickled green peppers, cucumber, peas, and asparagus. Add dollops of dressing and scatter with pistachios.

Serves 4

What I Eat for bigFou - 2020

Green Lentil Salad

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Green Lentil Salad

Ingredients

¼ Cup (60 mL) finely chopped parsley

1 garlic clove, grated

1 shallot, minced

1 Tbsp. vinegar

2 Tbsp. grapeseed oil

2 Cups (500 mL) cooked green lentils

2 Cups (500 mL) spinach leaves

2 medium carrots, shredded

2 medium celery stalks, sliced thinly

1 red bell pepper, diced

Instructions

In small bowl, combine parsley, garlic, shallot, vinegar and oil. Stir until well combined.

In large serving bowl. Combine all remaining ingredients. Add dressing and toss to coat. Serve immediately.

How to cook lentils: Bring 2 Cups (500 mL) water to a boil. Add 1 Cup (250 mL) dried green lentils, turn down heat and simmer for 25 or 30 minutes. Do not add salt as it will toughen lentils. Drain and allow to cool.

What I Eat for bigFou - 2020

Coleslaw with Miso-Ginger Dressing

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Coleslaw with Miso-Ginger Dressing

Ingredients

¼ Cup rice vinegar

3 Tbs. white miso

1 Tbs. mayonnaise

1 Tbs. fresh lemon juice

1 teaspoon fresh ginger, finely grated

1 pinch sugar or maple syrup

¾ Cup grapeseed oil or other vegetable oil

Salt & freshly ground black pepper

½ small green cabbage, shredded

½ small red cabbage, shredded

4 medium carrots, shredded

4 radishes, shredded

3 large scallions, white and light green parts only, chopped

Directions

In a food processor, combine the rice vinegar, miso, mayonnaise, lemon juice, ginger and sugar and process until completely smooth. With the machine on, add the grapeseed oil in a slow and steady stream. Season the dressing with salt and pepper. Pour ½ Cup of the dressing into a large bowl and refrigerate the rest for another use.

 Add the green and red cabbage, carrots, radishes and scallions to the bowl and toss to coat thoroughly with the dressing. Serve slightly chilled or at room temperature.

What I Eat for bigFou - 2020

Brussels Sprout Coleslaw

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Brussels Sprout Coleslaw

Ingredients

10 Brussels sprouts, thinly sliced

1 apple chopped cut in matchsticks shape

2 sticks celery sliced

½ cup raisins

½ cup walnuts chopped

Dressing

1 ½ Tbs olive oil + a few drops of liquid smoke flavor is desired

1 clove garlic finely chopped

1 tsp fennel seeds

1 tsp honey

1 tsp Dijon mustard

1 Tbs apple cider vinegar

Pinch sea salt

Instructions

Slice Brussels sprouts and celery into a medium bowl.

Slice the apple into matchsticks, and add to the bowl.

Turn the heat to low, and add the garlic and fennel seeds to oil. Cook for 1 minute. Remove from heat. Keep stirring the garlic and fennel seeds so they don’t burn.

Add mustard, honey, apple cider vinegar and apple cider, a pinch of sea salt, and whisk to combine all ingredients. Reserve.

Add raisins, and walnuts to the bowl with the Brussels sprouts. Add dressing. Stir to combine.

What I Eat for bigFou - 2020

Bell Pepper, Olive, and Arugula Salsa

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Bell Pepper, Olive, and Arugula Salsa

Ingredients

1 ½ Tbs. olive oil

1 tsp fennel seeds, coarsely crushed

2 small bell peppers (1 red and 1 yellow), diced

16 pitted Kalamata olives, chopped

½ Cup packed baby arugula, chopped

Instructions

Heat oil and fennel seeds in large nonstick skillet over medium heat 1 minute, stirring occasionally. Add bell peppers. Sauté until peppers just begin to soften.

Scrape bell peppers and oil into medium bowl. Mix in olives. Season with salt and pepper, if desired. Let stand 1 to 2 minutes for flavors to meld, stirring occasionally. Add arugula, and toss until arugula is slightly wilted.

What I Eat for bigFou - 2020

Apple, spinash & blueberry salad

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Apple, Spinach & Blueberry Salad

Ingredients

1 cup fresh blueberries

¼ cup olive oil

1 teaspoon maple syrup

½ inch grated fresh ginger

½ lime juice

1 tsp Dijon mustard

¼ tsp salt

4 cups baby spinach

1 green apple cored and thinly sliced

1/3 cup pecan halves, toasted

2 celery branches cut into matchstick

Instructions

In a blender, combine ½ cup of blueberries, oil, maple syrup, ginger, lime juice, mustard and salt: blend until smooth. Divide spinach into 4 bowls top with apple slices, celery, blueberries and pecan. Blend dressing again and spoon over salad.

What I Eat for bigFou - 2020

Peanut Butter Chocolate Chip Muffins

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Peanut Butter Chocolate Chip Muffins

Ingredients

Dry

1 1/4 cups whole wheat pastry flour
1/2 tsp salt
1 Tbsp baking powder
1/3 cup rolled oats

Wet

1/4 cup plant-based milk + 1 tsp chia seeds

1 large banana, mashed (or sub with 1/2 cup apple sauce)
1/2 cup maple syrup

1 tsp apple cider vinegar
1 tsp vanilla extract

Warm

2-3 Tbsp virgin coconut oil (or another veggie oil)
4-5 Tbsp peanut butter fold in: 1/2 cup dark chocolate chips

Instructions

Preheat oven to 350 degrees.
Combine the chia seeds + liquid, allow to sit and soak for a few minutes until seeds plump.
Combine dry ingredients in large bowl. Add in the wet ingredients including the chia seed mixture.
Warm the oil and peanut butter in the microwave until soft and liquid in texture. Pour into your batter and fold well. The batter should be about room temperature at this point - you don't want it too warm or it will melt the chips.
Fold in the chocolate chips.
Pour into muffin cups.
Bake for about 20 minutes at 350 degrees. Serve warm.

What I Eat for bigFou - 2020

Blueberry Muffins

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Blueberry Muffins

Ingredients

¼ cup vegan butter

½ cup unsweetened applesauce

½ tsp. salt

1 cup sugar

2 cups all-purpose flour

1 Tbsp. baking powder

1 tsp. vanilla extract

½ cup milk

2 cups fresh blueberries

Instructions

Preheat oven to 350F. Line 1/3-cup muffin cups with paper liners, or oil.

Mix all ingredients together in mixing bowl. Spoon into muffin cups, filling three-quarters full.

Bake 35 minutes, or until tops are firm. Cool slightly on rack.

 What I Eat for bigFou - 2020

Pumpkin Chai Muffins

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Pumpkin Chai Muffins

Ingredients

2 large eggs or vegan eggs, at room temperature

1.5 Cup (250 mL) canned pumpkin purée

¾ Cup packed brown sugar

½ Cup (125 mL) canola oil

1/3 Cup (75 mL) unsweetened apple juice

2 tsp pure vanilla extract

1 ½ Cups all-purpose flour

½ Cup large-flake oats

1 ½ tsp. baking powder

1 tsp baking soda

½ tsp salt

1 tsp ground cinnamon

1 tsp ground ginger

½ tsp ground cloves

½ tsp ground nutmeg

¼ tsp ground cardamom

½ Cup semi-sweet chocolate chips (optional)

¼ Cup pumpkin seeds

 Instructions

Preheat the oven to 350 °F. Place the rack in the center of the oven. Line a muffin pan with papers, or lightly grease with oil.

Whisk together the eggs, pumpkin purée, brown sugar, oil, apple juice, and vanilla in a large bowl until smooth. In another large bowl, stir together the flour, oats, baking powder, baking soda, salt and spices. Stir in the chocolate chips.

Add these wet ingredients to the dry ingredients and stir just until incorporated. Scoop into the muffin cups so they’re about three-quarters full and sprinkle with pumpkin seeds.

Bake for 18-25 minutes, until the tops spring back when lightly touched and a toothpick inserted in the center of a muffin comes out clean.

 What I Eat for bigFou - 2020

Maple Skillet Granola

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Maple Skillet Granola

Ingredients

2 Tbsp. coconut oil

¼ Cup (60 mL) dark maple syrup

2 Cups (500 mL) gluten-free rolled oats

½ Cup (125 mL) sliced natural almonds

½ Cup (125 mL) unsweetened coconut flakes

¼ Cup (60 mL) raw pumpkin seeds

1 Tbsp. ground flax

2 tsp chia seeds

2 tsp sesame seeds

½ tsp ground cinnamon

 Instructions

Add coconut oil and maple syrup to large frying pan and bring to a boil over medium heat, about 1 minute. Stir in all remaining ingredients and cook, stirring often, until granola is toasted, golden brown, and fragrant, about 4 to 6 minutes. Remove frying pan from heat and allow granola to cool to room temperature in pan. Granola will crisp up as it cools. Once cooled, break up any large clumps and store in airtight container. Granola will keep at room temperature for up to 1 week.

 What I Eat for bigFou - 2020

Tofu Scramble

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Tofu Scramble

1 block extra firm tofu

A handful finely chopped onions

1 red pepper chopped

1 cup chopped tomato

Any other vegetable of your choice

1 clove garlic

½ teaspoon Turmeric

1 tsp dried basil

1 tsp dried oregano

Salt and pepper or tamari sauce to taste

1 Tbsp oil for frying

 Instructions

Heat oil. Add onions and garlic. Sauté for a few minutes until onions start to soften. Add garlic tomatoes and peppers. Crumble tofu into the pan and add the spices. Cook until the vegetables soften and tofu is heated. Add salt and pepper or tamari sauce to your taste.

 What I Eat for bigFou - 2020

Sweet Potato Blueberry Muffins

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Sweet Potato Blueberry Muffins

Ingredients

1 small sweet potato, peeled and cubed

2 Tbsp. ground flaxseed + 5 Tbsp. water

¾ Cup (180 mL) milk or unsweetened nondairy milk

1 Cup (250 mL) whole wheat flour

¾ Cup (180 mL) almond flour

1 tsp cinnamon

1 tsp ground ginger

½ tsp baking powder

½ tsp baking soda

¼ tsp salt

1 Cup (250 mL) blueberries

Zest from 1 orange

Instructions

Place sweet potato cubes in pot of boiling water and cook until tender. Drain, cool, and measure out 1 Cup (250 mL).

Whisk together flaxseed meal and 5 Tbsp. water. Let stand for 5 minutes until mixture forms a gel.

Preheat oven to 350 °F (180 °C). In blender container, place milk, cooled sweet potato, and flax gel and blend until smooth. In large bowl, stir together flour, almond flour, cinnamon, ginger, baking powder, baking soda, and salt. Toss blueberries coated in 2 Tbsp. of flour mixture. Stir sweet potato mixture into rest of flour mixture. Gently fold in blueberries and orange zest.

Scoop mixture into 12 greased standard-sized muffin cups and bake for 22 minutes, or until a toothpick inserted into a pancake muffin comes out nearly clean. Let cool a little before unmolding.

What I Eat for bigFou - 2020

Raw Cherry Cheesecake

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Ingredients
Base:
¾ cup pitted dates (soaked in warm water for 10 minutes and rinsed).
1 cup raw walnuts.
½ cup raw almonds.
1 teaspoon cinnamon.
Pinch of sea salt.

Filling:
2 cups raw cashews (soaked in water at least 4 hours to overnight and rinsed).
1 lemon juice.
¼ cup coconut oil.
½ cup full fat coconut milk (use the cream on top).
¼ cup honey, maple syrup or a little less
1 teaspoon vanilla extract.

Top Layer:
1 bag (16oz) frozen or fresh cherries or strawberries.
½ cup dates (soaked in warm water for 10 minutes and rinsed).

Instructions

Add walnuts, almonds, cinnamon and sea salt in processor and process into a meal.
Add soaked dates in and blend until it forms a dough like mixture.
Press the base mixture into a 9" spring form pan evenly and place it in the freezer while you are preparing the filling. I like to cut and place parchment paper at the base of my pan. It just makes it easier to remove the cake after.
Add all filling ingredients to your food processor and mix until silky smooth.
Remove the chilled base from the freezer and top it with the cashew cream cheese filling and return to the freezer to set for about 5 hours.
Put the top layer ingredients in power blender/food processor and blend until you have a mousse texture.
Remove the cheesecake from the freezer and top it with the strawberry mousse and return to the freezer.
Take it out from the freezer 10-15 minutes before serving.

If you are not going to serve the whole cake, I usually cut it in slices and keep it in the freezer that way. When I want to have a slice, I don’t have to take the whole cake out every time.

What I Eat for BigFou 2020

Aloo Gobi

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Aloo Gobi

Ingredients

¼ cup vegetable oil

1 large onion, peeled and cut into small pieces

1 bunch fresh coriander, chopped

1 small green chili, chopped into small pieces (or one tsp chili powder)

1 large cauliflower, leaves removed and cut into florets

3 large potatoes, peeled and cut into even pieces

1 large can of diced tomatoes

Fresh ginger, peeled and grated

Fresh garlic, chopped

1 tsp cumin seed

2 tsp turmeric

1 tsp salt

2 tsp garam masala

Directions

Heat vegetable oil in a large saucepan.

Add the chopped onion and one tsp of cumin seeds to the oil.

Stir together and cook until onions become creamy, golden, and translucent.

Add chopped coriander stalks, two tsp of turmeric, and one tsp of salt.

Add chopped chilies (according to taste) Stir tomatoes into onion mixture.

Add ginger and garlic; mix thoroughly.

Add potatoes and cauliflower to the sauce plus a few Tbsp of water (ensuring that the mixture doesn’t stick to the saucepan).

Ensure that the potatoes and cauliflower are coated with the curry sauce.

Cover and allow to simmer for twenty minutes (or until potatoes are cooked).

Add two tsp of Garam Masala and stir.

Sprinkle chopped coriander leaves on top of the curry.

Turn off the heat, cover, and leave for as long as possible before serving.

 What I Eat for bigFou - 2020

Miso Soup with Sea Greens

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Miso Soup with Sea Greens

1 Tbsp.  Miso Paste

Boiling water

1 Nori sheet sliced

1 green onion (chopped)

 How to:

Place 1 heaping tablespoon of miso paste in a small bowl, pour boiling water over it and add a handful of dried seaweed. Garnish with spring onion.

 What I Eat for bigFou - 2019

Dill Pickle Soup

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Dill Pickle Soup

Ingredients

1 Tbsp oil

2 leeks trimmed, rinsed and thinly sliced

1.5 cup grated dill pickles

2 potatoes, diced

1 cup pickle brine

1 cup water

6 cups vegetable broth

1 tsp garlic powder

½ dried dill

¼ tsp dried chili flakes

2 Tbsp. all-purpose flour

2 Tbsp. water

2 cups half and half or milk

Salt and pepper to taste

Instructions

Heat oil in medium pot and add leeks to cook until softened, 5 to 6 minutes.

Add the next 8 ingredients and once mixture comes to a simmer reduce to medium heat and let cook for 20 minutes, stirring occasionally. In a small bowl combine water and flour and add to pot. Soup should thicken. Add cream or milk and simmer for another 10 minutes.

What I Eat for bigFou - 2019