Miso Eggplant… what you so?

mmm mmmm mmmm

Miso collage 1.5

Guess who got a new mandolin for christmas??

NOPE , no the instrument, a mandolin slicer. Vegans best friend ; p

OXO Good Grips V-Blade Mandoline Slicer

1992mandolin

 

I highly recommend this product! The V-blades are all self contained storage-wise on this puppy and it comes completely apart for easy cleaning : )

It props up on an angle for ease of use and the safety guard is quite large and…. well safe ; p Oh the things I shall slice …

Mooving on to the edible stuff

What you need.

2 “chinese ” eggplants AKA “long eggplant”

2 cloves of garlic

2 table spoon of miso paste

1 teaspoon of fresh chopped ginger

1/3 cup of water

2 tablespoons of white vinegar

1 splash of sesame oil

The process

Preheat the oven to 425

* wash and slice the eggplant as desired. I used my mandolin and julianed the eggplant using the french fry setting.

In a bowl, mix the miso paste,vinegar,sesame oil  and water until a saucy like consistency is achieved.

Dice and stir in the fresh garlic and ginger.

Pour and mix the miso sauce with the eggplants.

Place on a coconut oil greased baking sheet.

Bake in the oven for 10-15 minutes making sure to stir every 5 minutes. ( time may vary depending on oven)

Once they begin to brown remove from the oven and serve as a delicious side dish! *I paired mine with steamed rice and barley.

yummmers!

Enjoy!

IMG_4620

Long time no blog! … my bad

I’m back at it again my friends, but before we dive in… i’ll set the scene with a little background music.  http://www.youtube.com/watch?v=nDxhugRKZ8g .. Much better.

On November 29th, I hosted a drop in dinner at the quaint little resto at 1033 College street

IMG_00000101

I’ll let the spelling of my name go this time, as I was too busy cooking to proofread : P

http://thedepanneur.ca/event/drop-in-dinner-7-vegetable-soup-kale-caesar-split-pea-bread-by-katherine-duffin/

 All of the produce used to cook the meal was purchased from the fabulous west end food co op —> Become a member/ find out more about them : ) http://westendfood.coop/

food coop 1.5

 

It was a delicious thyme! heheh

friends dinner 1.5

Thanks so Much to all the wonderful people who came out to enjoy !

IMG_00000103

And a very special thanks to my amazing partner in crime!

Couldn’t have done it without you < 3

Can’t hardly wait to do it again!

If you missed out this time, I’m considering doing a springtime dinner : )

Stay Tuned!

 

 

 

Let’s give it up for bananas!!!! Banana Zucchini bread.

Believe me this recipe is more than appealing ; p

IMG_4410

Makes 1 regular loaf pan… I was able to stretch it out and make 2 lil cookie cutter loafs , which was kinda fun! Great for a snack on the go.

Keeps at room temperature for about a week and a half.

Things you”ll need :

2 cups whole whear  flour

3/4 cups  unrefined cane sugar

1/3 of a large zucchini

3/4 t. baking soda

3/4 t. salt

3/4 t. cinnamon

1/2 cup almond milk or soy milk

1 t. apple cider vinegar

2  mashed bananas

1/4 cup canola oil

2 T. maple syrup

Pre heat oven to 350

Prep

Place all dry ingredients in a mixing bowl. Mash and mix in the bananas. Dice the zucchini and toss in. *** it’s important to note that the zuchini retains water, which means you don’t want to add too much or your bread will be too moist and ruined : (

Mix in the wet ingredients until a smooth consistency is achieved.

Grease the pan with coconut oil and smooth the mixture evenly across the pan.

Bake it

place in the oven for 1 hour, making sure to rotate and check on it of course ; p

Not sure if it’s done? stick a knife or tooth pick in the centre and if it comes out clean, you’re good to go!

And now I shall leave you with some fantastic banana news !!!!!!!

: D


Follow · October 9

A MUST-READ!!! Banana for Breakfast anyone???This is interesting. After reading this, you’ll never look at a banana in the same way again.Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.PMS:
Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:
200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:
Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’

DON’T LOSE THIS! FRIEND ★FOLLOW ★SHARE ★LIKE ★RE POST

TO SAVE this or share with family & friends, be sure to click this photo and SHARE so it will store on your personal page.

~ Feel free to Friend request me or just click on “Follow” on my cover pic for daily cool stuff ~

For healthy recipes, tips, motivation and fun, join us at:
——> Natural Weight Loss FriendsAL

Glazed veggies !

glazed veggie 1.5

Ingredients

agave

Fresh Basil leaves

maple sirup

1 handful of walnuts

1/2 a zucchini

1 handful of carrots

2 cloves of Garlic

1 beet

Sea salt

yummy glazed veggies are  super easy my friends!!

Preheat the oven to 400″

Slice the  beet and zucchini , as thinly as possible  * I used a mandolin to slice the beets ( i kept the skins on ) and the zucchini.

cut the baby carrots into quarters.

Dice a handful of basil leaves and 2 cloves of garlic.

place your chopped veggies,walnuts  and herbs in a bowl.

Toss in a bit of coconut oil, 1 tbl spoon of maple syrup and 2 tablespoons of agave syrup and sea salt to taste.

After mixing place in a oven safe dish and bake for 20-25 minutes  making sure to rotate half way through.

 * Know your oven! make sure to keep an eye on what you’re baking,regularly stirring will prevent the vegetables from burning.

Newer ovens may require less time, so keep an eye on those puppies !   : p

Deliciously ready to serve!

 Enjoy : )

*****UPDATE******

My friends, it pays off to be fearless in the kitchen : P

IMG_4466

Tonight I basically made the same dish, ‘cept I  added apple chunks and cinnamon. WoW yyyuummmmm is all I have to say.

Give it a try : )

Beet leaf salad ft. fresh peas and raspberries.

Beet leaf me you’ll love this salad! !

IMG_4291

Have you ever tried eating the leaves attached to your fresh beets?? no? why not? They are delicious and contain the benefits of the beet root.

You will need

-As many leaves you can salvage from the top of your beets

– another leafy green to mix in – I’ve used kale but you can use any other for ex add Chard and you can make SWISS BEETS !  hah ** in case you don’t know http://www.youtube.com/watch?v=3NrsQR282Qw **

-1 cup of fresh green peas ….ssssoooo delicious!

– a handful of raspberries

-1/3 of a zucchini grated

-2 diced mushrooms

-* add a few hand full’s of nuts for protein*

-walnut oil

-lemon juice

 

So buddies…

It’s pretty straight forward from here…

Wash and Chop all your veggies..* don’t forget to de stem the kale!

mix in the walnut oil and lemon juice and she’s ready to serve!  You’ll be surprised just how much flavour the fresh peas and raspberries bring to the table.

 

Easy pea sy : )

Enjoy!

Heirloom Tomato Gezpacho-juice

mmm hhhmmmmmm

IMG_4079

Yields about 60z of juice

15+ heirloom tomatoes ( they’re small …use your discretion ) 

2-3 fennel stalks  

3 stocks of green onion

2 stalks of celery

Black pepper to taste. 

3-4 squirts of Sriacha  (to taste)

a pinch of salt ( the recipe is flavourful you’ll find you don’t need the salt.)

 

 

 

I’m so lucky to have lovely people in my life!

Thank you to those that grow  and those that share ! : D

Mrs. Williams, you definitely earned your gold star for sharing today : P

Some lovely people gave me a whole bunch of  locally grown fresh tomatoes…. from https://www.facebook.com/pages/Well-Grounded-Garden/336410303146180

CHeck it out!   From June til October, for only $450, you could get a weekly box filled with delicious organically grown produce plus some prepared foods like dips, soups and pesto!

Get in touch with them  for more info!

You can feel good about supporting  your local farmers .. plus you end up with a ton of delicious veggies!!! !!

 

— side tracked !

Tomatoes, fennel and onions… from the well grounded garden ( + 1 tom  from the Green/ Perin garden! Thanks guys : )

I couldn’t decide what to do with them… and then it hit me!

juice : D
I don’t have a fancy blending type machine, so this is going to be my best attempt with my  trusty hand blender… and hey if it doesn’t work there’s always gazpacho/ soup ; p

Fresh juice is great for yah and if you’re not so keene on vegetables … you’re crazy !

…but also maybe this is  a good way to add more vegetables to your diet.

Awesome things about tomatoes

Tomatoes  are quite filling , due to their high water content. Heart healthy, they protect against  high blood pressure , cholesterol , heart disease and strokes.

One serving of red, ripe, raw tomAtoes (one cup or 150 grams) is a good source of Vitamins A, C, K, folate and potassium. Tom toms  are naturally low in sodium, saturated fat, cholesterol, and calories. Maters  also provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper, all of which are necessary for a healthy body.  Pluuusss one serving of tomators gives you 2 grams of fiber , which accounts for 7% of your dails recommended amount ; p

On top of that, one serving of  tomatoes gives you 2 grams of fiber, which is 7% of the daily recommended amount. Tomatoes also have a relatively high water content, which makes them a filling food. In general eating plenty of fruits and vegetables, including tomatoes, confers protection against high blood pressure, high cholesterol, strokes, and heart disease.

 

DIce the tomaters ; place into your blending receptacle and cover with 3/4 of a cup of water. add in all ingredients bits at a time . ( you may need to separate this recipe into 2-3 batches)

continue to blend until you get the consistency you’re looking for. You may add more water  and  strain if you find the juice is too thick. I’d recommend consuming the juice as soon as possible, and wouldn’t keep it much longer than 2 days. Turns out it’s delicious as a gezpach and as a juice .  Serve chilled / over ice .

Salut!

IMG_4081

 

Super Summer Salad ft. Dill

Hey kids!

peep this…

I’m going to show you how to make the easiest tasty- ist salad … and guess what?!?! You don’t need salt! or Garlic!

Impossible right??

 

                                                                                                                              ………Say hello  to my little friend  Dill

dill

 

 

Dill is fantastic!  I didn’t even realize before i started looking into it, but dill is actually a good source of dietary fibre, calcium, magnesium and iron. The seeds contain the most of these properties, which is usually the case anyways.  DIll has also been studied for its ability to prevent bacterial overgrowth! How cool is that? Dill and Garlic are like little buddies since they are both known to have  bacteria-regulating effects. Good to know!

So why am  i advertising this as a  dish without salt and garlic? I feel that these are easy go to’s in the kitchen! Everything is delicious with salt , garlic, hot sauce and for some of you cheese . I don’t think that has to be true! I don’t accept it as true, and i think you should give it a try!  Repeat after me

 

 “Fresh cooking herbs …I put that $@*! on everything”

 

Now lets talk about onions.

I feel like most people don’t know this, but it really is best to eat the full onion once it has been cut. WHy?  i’ll tell you why ! These guys become poisonous!!!

It’s true. Every had a tummy ache and are not sure why? Could be the onion. : ( Onions absorb bacteria, which is why they are great for cold and flu prevention. However think of them sitting around for a while… all they are doing is collecting bacteria!

Grrrrooooossss right?

I’m sorry , and you’re welcome! ; p

**Just try to use them up within  a day or two, i know it could be hard to do… I always do my best to buy the smallest onions .**

 

 

Now lets eat!   

This should feed 2-4  ( depending on portions)

What  you need:

1/2 a purple onion ( remember you want to try and use up onions as fast as you can they don’t keep well )

1/3 of a bunch of dill

1 cucumber 

a few splashes of olive oil 

a few splashes of  white vinegar

2-3 roma tomatoes. * or your favorite kind of tomatoes.

 

Wash all or veggies and herbs.

Give everything a nice chop.and place into a bowl * try to dice everything to about the same size , it’ll just look nicer.

mix while adding the olive oil. next slowly add in the vinegar, you don’t want to much , but if you poor bit by bit , you’ll get the right taste you’re looking for.

serve cold. DOne!

If  you want salt and pepper add it!  If you’d like this to be a little hardier and need protein try adding a l

ittle bit of chickpeas, tofu or almonds !  YUM

IMG_3731

 

Who wants to split a peas of pizza with me?

This one goes out to you gluten free buddies !

IMG_3724

I wanted to make a pizza.I don’t like cheese or fake cheese, and would rather avoid soy if i can… So i thought to myself, what can I use as a protein for my pizza, without using soy products. I started thinking and thinking … and then it came to me! what if the protein was in the dough!? ! : )

… And thus split pea pizza dough/crust  was born!

Split pea flour is naturally processed and has a high protein content, so you can feel good about eating dishes made with it.

 

What yah knead

Split pea flour  1 cup

chives  a handful * you can also use onions

avocado 1/2

seasalt  to taste

Almond milk 3/4 of a cup… add more as needed

garlic 2-3 gloves diced

basil 4-5 leaves rolled and diced

tomato 4-5 cherry tomatoes cut in half

zucchini  I did a few zucchini ribbons on top . * to acheive this effect you your carrot peeler , or if you like a cheese grater is a great way to shred zucchini. You can pretend it’s cheese!

mushrooms 1-2 sliced

**It ends up being more of a savory pastry crust, so it is best served hot **

I made a personal size, since I wasn’t completely  convinced my project would work, but believe you me… this puppy is filling!!

pizzacollage 1.2

 

 

Lets get to it!

* Preheat your oven to 450.

I started with 1 cup of split pea flour added a tea spoon of baking powder ,sea salt and a handful of fresh chives .

Slowly pour in almond milk, mixing as you pour * don’t worry if you add too much just add a bit more flour ; p. You will know once the flour and milk is mixed enough as all the dry flour will be gone : 0

Fun time!!

Cover  your hands in split pea flour and begin to knead the dough. * I’ll  be honest, I didn’t do much kneading, this kind of flour doesn’t really knead it : )

a ha ha ha

Form a ball with the dough and press it down on a greased baking sheet. Grab a mason jar or a rolling pin and flatten the dough into a small round circle about an inch thick.

I then placed the crust in the oven whilst I chopped my vegemables, garlic and herbs.

Remove the crust from the oven . Spread a layer of the chopped garlic and basil on the bottom with a dash of olive oil.  add on your veggies. I placed the avocado on after the pizza was cooked but if you do want it cooked along with the pizza, I suggest putting it on for the last 5 minutes only : )

..aannd Yeah   bake for 15-20 minutes, but keep an eye on it depending on your oven it may take less time.

Enjoy hot, enjoy a full belly.

And peas…. split with your friends

sharing is fun : D

 

Cashew & broccoli Rump “Alfredo” sauce

cashew broccoli rump 1.5

inGREEDYents

2/3 of a cup of cashews

1/2 cup of  almond milk

oregano/ italian seasoning mix ( i used the mix , but regular ol’  oregano should be fine)

chilli flakes ( to taste)

sea salt ( to taste)

Black pepper ( to taste) — not toooo much! ; p

3-4 cloves of garlic : D

Broccoli stumps

whole wheat noodles

A spoon ful of coconut oil

Yields 2 smallish portions ( but i will say that you don’t want much in terms of left overs nut sauces tend to separate and become less enjoyable)

psst the best meat’s in the rump ; p  ( Simpsons reference )

While that may, or may not be true for meat eaters… it unfortunately isn’t true for broccoli : ( .. But fret not ! They contain all of the vitamins and nutrients of their bushy upper half they both contain the same amounts of fiber , minerals and vitamins however the flourets have about 7 times more beta carotene. So no big deal…

lets get to it

Soak the cashews in almond milk or water if you don’t have any… set aside while you get everything else going ; p

Wash peel and chop the broccoli bums.  I used a cheese grater to ensure all the bits get a fine chopping, it will be easier on your blender.

sautee the garlic in a bit of coconut oil, add in shredded broccoli … oh yeah this would be a good time to get your noodles cooking : )

Sautee the garlic and broccoli for a few moments, we just want them to be slightly cooked.

Once the aroma fills the air you should remove from heat. add the broccoli and garlic to the mixture of cashews and almond milk. add in salt, oregano, black pepper

now blend bend blend! 

You will end up with a wonderful creamy sauce ! give it a taste and add more spices as needed : )

I’m alfredo It won’t taste like cheese, because i hate cheese… but it will be nutty and delicious!

Pour over the pasta, noodles of your choice and that’s it baby!

mmmmmmmmmm

IMG_3625

wild open sesame

SO delicious!

Did you know sesame seeds are awesome? !

Seeds, tahini, oil?  what can’t they do?

 This ol’ condiment contains copper , magnesium, calcium, iron, fibre, B1….to name a few benefits !

They add a special practically invisible crunch to many delicious dishes , and don’t get me started on sesame oil! Brilliant stuff!

** as a side note, if you have never used sesame oil before, I suggest you taste a lil on your finger  first, so that you can see how powerful it is, you really don’t need to use much!***

Kay  enough about that… SHall we?

What chew need :

1/4 cup of sesame seeds

4-5 mushrooms washed and quartered * we’re keepin’ em raw for this one

4 stalks of kale  washed and  roughly chopped ** don’t forget to remove the vine! We only want leaves : D

broccoli 1/2 cup roughly chopped

carrots 1 handful .. i used baby carrots which i quartered.

1 -2 splashes of Braggs

Coconut oil 1 tsp for cooking

garlic 2 cloves chopped

a container with a lid

Final sesame collage canada

Grab a frying pan. Blast the heat . Cover the pan with  water add coconut oil and  garlic.

The key is high heat , we’re trying to give the veggies a light steam.

Add the kale first allow it to cook down . Add the broccoli and carrots last to keep em crunchy.

remove from the heat and set aside

place the quartered mushrooms in a container ,

add a splash of braggs ( or soy sauce) and sesame oil.

Add in the steamed veggies .

Now make it rain with the sesame seeds!!!

I  say the more the better… but half a handful is plenty.

Pop the lid on the container and shake ! Make sure the lid is on tight ; p

 That’s it!  ready to enjoy!

Feel free to add some nuts for extra crunch and protein

IMG_3430