Cauliflower "Popcorn"

The delightful crunch and taste of "cauliflower popcorn" can be enjoyed  as an intriguing side dish or as an awesome evening snack. Cauliflower is composed of tiny  bunches of florets on multi-branched stalks.With the exception of a little prep work to separate the head into pieces, the recipe is quick and easy to make. Roasted until tender and slightly caramelized, this cauliflower's savory flavour compliments any meal. When the dish is oven-baked until crisp and well-done, it's a different, but delicious 'finger food'. We've enjoyed it instead of regular popcorn on 'home movie night'. Cauliflower popcorn is rich in nutrients, especially Vitamins A and C, and is an excellent source of iron, potassium, and zinc. Try this new way to eat a familiar but always interesting vegetable!

You'll Need: 1 large cauliflower; 2 tablespoons olive oil; 1 teaspoon turmeric powder; 1/2 teaspoon sea salt; 1/2 teaspoon ground cayenne pepper; 1/4 teaspoon freshly ground black pepper ; 1/4 additional sea salt (optional).

Method: Break cauliflower florets into small bite-size pieces to resemble popcorn. Place in a large bowl. You can use a small knife to separate the cauliflower, but clean fingers are much faster.

Whisk olive oil, salt, pepper and turmeric together. For flavoured popcorn, add 1 teaspoon of your favorite herbs or spices such as Italian blend seasoning, ground cumin and coriander, curry powder, etc.

Pour olive oil mixture over cauliflower pieces, and mix until florets are thoroughly coated with marinade. (Impeccably clean hands are usually the best 'kitchen tool' for doing this task)

When cauliflower is evenly coated with olive oil mixture, spread on a baking sheet. Roast in a hot oven at 425 degrees for 40 - 60 minutes until done. Using an oven-proof spatula, turn the cauliflower pieces several times while roasting.

For a side dish, bake for 30 - 40 minutes until tender and glossy and cauliflower is just beginning to caramelize. Sprinkle with a little salt and black pepper, and serve hot or cold.

For "cauliflower popcorn" snack food, roast for 50 - 60 minutes or until cauliflower is well-caramelized, slightly browned and crisp. Sprinkle with a little additional sea salt and black pepper. Eat when cool enough to handle with your fingers, or let cool completely. Enjoy!

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Cucumber and Arugula Quinoa Salad

This "Cucumber and Arugula Quinoa Salad" is not only delicious and easy to digest but also contains a wealth of valuable nutrients for a healthy balanced meal. Tender, piquant arugula and crisp juicy cucumber are tossed with sprouted quinoa marinaded in a tangy orange-lime maple dressing. Sprout the grain a day or so before preparing the salad. It's a great way to introduce meal-time guests to the wonderful taste and texture of quinoa, a true superfood.

Quinoa is an ancient grain making a comeback in modern cuisine. It is actually a starchy seed, bursting with nutrition. A native of South America, quinoa is one of the few alkaline grains. It is a powerhouse of goodness with an exceptionally high protein and calcium content. The seeds sprout quickly, and are wonderful in salads. It is easy to digest and rich in Vitamin B, iron, phosphorous and Vitamin E. Quinoa contains 36% soluble fiber and 64% in-soluble fiber.

To sprout quinoa: Place seeds in a wire sieve and rinse thoroughly under running water until water is clear. Place in a small container and cover with 2 times the amount of water. Soak for 2 hours. Rinse and drain. Put quinoa in a covered container, place in fridge and let quinoa sprout for 24-48 hours. Rinse and use in recipes.

You'll need:  

For the Salad Dressing:

1 large orange; 1/2 lime; 2 slices ginger root; 1 tablespoon olive oil; 2 teaspoons maple syrup; 2 teaspoons cumin powder; 1 teaspoon coriander powder; 1/2 teaspoon ground cayenne; 1/4 teaspoon sea salt.

Method: Peel the orange and lime, cut into sections and place in blender with olive oil, maple syrup, cumin, coriander, cayenne powder and sea salt. Whirl until smooth. Pour into a large serving bowl. Fold in sprouted quinoa, cover and marinate for 1/2 - 1 hour.

You'll Need:

For Salad:

1 bunch fresh arugula; 1 small cucumber.

For Garnishing: 1 - 2 tablespoons of hemp hearts for garnish; 1 piece of lime and orange peel, cut into long , thin strips.

Wash arugula, pat dry and coarsely slice into bite-size pieces. Peel and dice cucumber. Add to quinoa and mix well to incorporate into dressing.

Dust salad with a generous amount of hemp hearts, and place a few thin strips of orange and lime peel on top. Serve with crusty rolls for a lovely, light but satisfyingly-nutritious lunch. 

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Gluten-Free Vegan Blueberry Pancakes

Sunday morning is always a great time to linger over the breakfast table, savouring a stack of pancakes. Filled with pump fresh blueberries, and drizzled with a generous helping of Canadian maple syrup, these delicious pancakes are gluten-free,dairy-free, and egg-free-- a perfect meal for people with food sensitivities, or for those who have chosen to enjoy a vegan lifestyle. Gluten-free cooking is considered 'tricky' by some, but this recipe and a few simple cooking tips make these pancakes a pleasure to prepare and to eat. My breakfast companion's only comment was "Mmmm..." He was too busy eating to say anything else!

 You'll need: 1 cup almond milk; 2 tablespoons coconut oil, melted; 1 tablespoon ground flax seed; 2 teaspoons gluten-free baking powder; 2 tablespoons agave syrup; 3/4 teaspoon Xanthan Gum; 1/4 teaspoon sea salt (optional); 1 teaspoon ground nutmeg or allspice; 1 cup fresh or frozen blueberries; 2 cups all purpose gluten-free flour (I use a mixture of almond meal, brown rice, sorghum, tapioca and potato flours. Bob’s Red Mill All-Purpose Gluten Free Mix is a popular ready-mixed product but contains bean flours which some people find difficult to digest.) For Frying: about 2 tablespoons of coconut oil. To Garnish: Maple syrup; blueberries.

 

Method: Combine flours to make 2 cups, sift and mix together in a large bowl with 1 tablespoon ground flax seed, 2 teaspoons baking powder; 1 teaspoon nutmeg or allspice, 3/4 teaspoon Xanthan Gum, and 1/4 teaspoon sea salt.

Rinse 1 cup of fresh blueberries and pat dry. Set 1 -2 tablespoons aside for garnish. Add berries to flour mix and gently fold in to cover with flour. If using frozen berries, add them directly from freezer without thawing. 

Gently warm 1 cup of almond milk with 2 tablespoons of coconut oil, and 2 tablespoons agave syrup. Heat only until oil melts.

 
Make a well in the center of the flour and pour in almond milk-oil mixture. Stir lightly until liquid is incorporated into a thick batter. Add a little more almond milk if necessary. The mixture will be very thick and will not pour like regular pancake batter.

Put about 1 tablespoon of coconut oil in a saucer for smoothing batter with spatula while cooking pancakes. Place a small amount of coconut oil (about 1/2 teaspoon) in a frying pan over low heat. Scoop out a portion of batter to make the size of pancake you want.

Dip a spatula in coconut oil. Flatten and round-out the batter to desired the size and thickness. Using the underside of the spatula, spread the top of the pancake with a little coconut oil.  

As the pancake is cooking, gently loosen each side a few times to prevent sticking. Make certain none of the pancake adheres to the pan before flipping. (This step is key to successfully cooking gluten-free pancakes)

Turn the pancake over and cook on the second side. The coconut oil on the surface will facilitate even frying. Gluten-free flours take a little longer to cook, and patience is well-rewarded during this process.

Place pancakes in a warm oven until the whole batch is ready to eat.

To Serve: At the table, invite guests to stack pancakes on their plate, drizzling  maple syrup between each layer. Place a handful of fresh berries on the top and finish with a generous pour of syrup. Enjoy!

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"Crunch-n-Munch Lunch"

Cucumber, apple, sweet yellow pepper, avocado, green onions, pumpkin seeds, hemp hearts, sultanas, fresh lemon ginger root, maple syrup, ground cinnamon, cooked millet...a list of mouth-watering ingredients that combine easily to make a delicious mid-winter salad. It is wholesome and hearty enough for a satisfying lunch. Added to a more elaborate meal, it's sure to please the eye and the palate while revving up the body's energy in a sustained and solid way. My meal-time guest called it a "crunch-n-munch lunch". He thoroughly enjoyed every bite!

You'll need: 1 English cucumber; 1 crisp apple; 1 avocado; 1 small yellow pepper; 2 tablespoons chopped ginger root; 1/4 cup pumpkin seeds; 2 tablespoons sultanas; 1/4 teaspoon ground cinnamon; 2 tablespoons olive oil; 1.5 tablespoons fresh lemon juice; 2 teaspoons maple syrup; 1 cup cooked millet; 2 green onions; 1/4 cup hemp hearts; salt to taste. For Garnish: 2 teaspoons hemp hearts; lemon slices; green stalk of green onion, thinly sliced lengthwise.

 

Method: Soak 1/4 cup of pumpkin seeds in water for 2 hours. Rinse and set. Soak sultanas in water with 1/4 teaspoon ground cinnamon until plump. Drain and pat dry.

 In a large serving bowl, whisk 2 tablespoons of olive oil, 1.5 tablespoons of lemon juice, and 2 teaspoons of maple syrup together until creamy. Add pumpkin seeds, chopped ginger root, sultanas, and cooked millet. Mix gently to coat grain with dressing. Set aside to blend flavours.

Peel and chop cucumber into bite-size pieces. Wash and dice apple with peel on. Pit, peel and cut avocado, and spritz with lemon juice. Slice white and green parts of green onion into thin rounds.

Add chopped fruit and vegetables to millet mixture along with 1/4 cup hemp hearts. Toss well. Sprinkle with a few grains of sea salt, if desired.

Garnish the "Crunch-n-Munch Lunch" salad with an additional sprinkling of nutritious hemp hearts. Add a few thin lemon slices with long slivers of green onion leaves along side them. Enjoy!

Fat-Free "Chunky Soup in A Cup"

Ladle a tasty cup of soup out of the stock pot. Warm hands and heart, and satisfy hunger after a cold winter walk. Vegetables, herbs and red lentils are simmered to perfection in an onion, garlic, dill-Dijon mustard stock, flavoured with brown rice vinegar and maple syrup."Really good!" said a guest, enjoying a cup of this intriguing, nutritious soup after a snowy walk in the park. Without oil, it's a healthy addition to any diet.

You'll need: 2 teaspoons dill seed; 1/4 cup water; 2 teaspoons Dijon mustard; 1 onion; 2 cloves garlic; 1 tablespoon chopped ginger root; 2 carrots; 1 parsnip; 1 sweet red pepper; 1/2 teaspoon hot red pepper flakes; 1 cup red lentils; 5 cups water; 2 tablespoons nutritional yeast; 1 small bunch fresh chives; 1 small bunch fresh parsley, 1 tablespoon brown rice vinegar; 1 teaspoon maple syrup

Method: In a large soup pot, lightly dry roast dill seed over low heat until fragrant.

Add 1/4 cup of water and stir in 2 teaspoons Dijon mustard. Bring liquid to a light boil. 

Chop onion, garlic and ginger root into bite-size chunks.

Add to dill-Dijon broth. Cook at a very gentle heat until onions are softened and liquid is reduced to a thick creamy consistency.

Chop carrots and parsnip into bite-size chunks. Slice sweet red pepper into thin pieces. Add to stock pot, along with 1/2 teaspoon hot red pepper flakes and 2 tablespoons of nutritional yeast.Stir well.

Add 5 cups of water, 1 cup of red lentils, and chopped chives. Bring to boil, reduce heat and simmer until lentils and carrots are cooked. Option: For a creamier texture, process about /13/ of liquid with an immersion (stick) blender, or using a variable-speed blender, lightly blend 1/3 of the soup and return to stock pot, stirring well.

Just before serving, stir in 1 tablespoon brown rice vinegar; 1 teaspoon maple syrup, and 1/4 cup finely chopped fresh parsley. Scoop into a cup, add a spoon and enjoy! 

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Cuban Cauliflower!

 This hummus and pepper topped cauliflower shines in a bed of freshly-grated carrot salad. The steamed cauliflower is iced like a cake. The nutritious protein-rich chick pea, sunflower seed and hemp heart topping is full of oven roasted sweet peppers, green onions, garlic, and the aromatic spices of Cuban cuisine. Served with a tangy fresh carrot salad, this interesting twist on a favorite winter vegetable is sure to please. My lunch guest said it was, "awesome!" I thought so, too. 

You'll Need: 

For the cauliflower: 1 cauliflower; 1 cup assorted sweet red, orange and yellow peppers, chopped; 1 tablespoon olive oil; 1/4 teaspoon sea salt; 2 cloves garlic; 3 green onions; 1/2 cup soaked sunflower seeds; 1 cup hummus; 1/4 cup hemp hearts; 2 teaspoons cumin powder;  1 teaspoon Cuban oregano; 1 teaspoon coriander powder; 1/2 teaspoon allspice; 1/4 cayenne pepper.

For the carrot salad: 2 large carrots, grated; 1 teaspoon chopped fresh chives; 1 teaspoon brown rice vinegar; 1/2 teaspoon cumin; 1/4 teaspoon Cuban oregano; 1/4 teaspoon sea salt.

Method: Soak sunflower seeds for 2 hours; drain and set aside to air dry. 
Remove leaves and stalk from cauliflower. Steam until tender-crisp. Keep warm. 
Wash and chop peppers into bite-size pieces. Toss with 1 tablespoon olive oil and sea salt. Place in a shallow baking dish, a grill until skin begins to bubble. Remove from oven.

Slice green onions in thin pieces, and finely dice garlic. Add to pepper mixture in baking dish.

Add sunflower seeds, reserving 1 teaspoon for garnish, and return dish to oven. Grill under broiler, stirring once, until seeds begin to lightly brown.

Stir spices and water into hummus, blending well. Add the roasted pepper mixture, reserving 2 teaspoons for garnish. Stir in hemp hearts, reserving 1 teaspoon hemp hearts for garnish.

Place cauliflower in the center of a serving platter. Using a spatula, ice cauliflower with hummus-pepper mixture. Mix chopped chives, reserved sunflower seeds and hemp hearts together with a pinch of salt for garnish.

Grate carrots and toss with brown rice vinegar, cumin, Cuban oregano and sea salt. Place a small amount of carrot salad on top of cauliflower, and circle the rest around the cauliflower. Place reserved pepper mixture on top the carrot salad on the cauliflower. Sprinkle seed and hemp heart garnish on top of roasted pepper garnish, and over the carrot salad ring.

To Serve: Cut the cauliflower into thick slices, and serve alongside a generous portion of carrot salad. Enjoy with toasted bread or lightly dressed greens. The Cuban Cauliflower can also be cut into wedges, and served as nutritious and intriguing side-dish.

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