Archive for Vegan

Quinoa, Black Bean, Butternut Chili

I tend to cook with the seasons. That means I like to eat ingredients when they are seasonally available; which means fresh greens and fruit in the summer, heartier winter vegetables in the winter.

a, Black Bean, Butternut Chili

It’s been a long, hot summer here in Vancouver, with very little rain. It’s only just over the last few days that we’ve started to feel a change in the weather, and have been happy to see some badly-needed rain.

One of the things I love most about living here is our beautiful, warm falls. You can pretty much count on there being beautiful weather well into October.

So while Starbucks may be already pimping out the PSL, I’m going to try to enjoy the last bit of summer for a while.

However, I am turning to warmer recipes these days, now that it’s cooled down enough for me to turn on my oven. I’m loving my French Enamel cookware (I am lucky enough to now own TWO Staub Cocottes), which are busy these days making up pots of beans and soups and stews.

Even before I was a vegetarian, I made my chili without meat. I just don’t think it needs it, simply put. Chili, made with beans, especially, is so meaty and full of protein already. It really fills you up.

The spin on this one includes one of my favorite fall ingredients: butternut squash. It also includes and extra dose of protein in the form of quinoa.

It’s a little sweet, a little spicy, very warming and oh-so-filling. You can make this in your French Enamelware, or in your slow cooker.

Vegan Chili

Quinoa, Black Bean, Butternut Chili

 

Ingredients:

  • 1 medium onion
  • 5 cloves garlic
  • 1 small can tomato paste
  • 1 chipotle pepper in adobo sauce, finely chopped
  • 2 tsp chili powder
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp smoked paprika
  • 1 tsp cinnamon
  • salt and pepper to taste
  • 4 c vegetable stock
  • 1 can black beans, drained
  • 1 smallish butternut squash
  • 1 large (14-oz) can of diced tomatoes
  • 1 c uncooked quinoa
  • 1/4 c chopped cilantro

Method:

  1. Heat your dutch oven over medium heat, and add a couple tablespoons of oil. Dice up the onion and add it to the pot. Season and stir well. Allow onions to sweat out for 5-10 minutes, until soft.
  2. While the onions are cooking, cut the butternut squash in half, and peel. Scoop out the seeds, then cut into 1″ dice.
  3. Finely dice the garlic and add it, stirring, just until fragrant. Now add all the spices and stir well so that they coat the onions and garlic.
  4. Now add the squash, and stir well. Cook for 5 minutes or so more, allowing the edges to soften and pick up some colour.
  5. Now add everything else, stir well, and taste for seasoning. Allow to simmer, partially covered, on top of the stove for about 20-30 minutes, until the squash is soft and everything is thick and comes together.
  6. Before serving, taste and see if it needs more salt or heat. Stir in most of the cilantro, reserving a few leaves for garnish. Garnish with a sprinkling of cilantro, and slices of avocado, if you wish.

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Overnight Goji Oats

It kills me to write the following sentence, but:

The kids go back to school today.

I know that I, for one, have at least one member of the household that is deeply unhappy that this day has arrived.

We have spent the last two months footloose and fancy-free, flip-flop clad, jumping (literally) in lakes, exploring other cities and countries and making a game of how few nights we spent sleeping in our own beds at home.

The answer is about 3, and we are wildly proud of that fact.

But reality is now coming crashing down. Michael is starting Grade 9, and I am back teaching as of next Monday. A busy fall schedule awaits us both. *sob*

One more moment of silence as we mourn carefree, sunny summer days that were our own.

Okay. Now that that’s done, let’s turn our focus to the matter at hand: school. I’ve already loaded the freezer up with lots of healthy, quick grab-and-go lunches: homemade vegetarian pizza pockets made with yams, Trader Joe’s vegan chorizo, and beans, and individually-sized containers of Cuban rice and beans that I can quickly heat up in the microwave.

But breakfast. That’s the kicker. I usually resort to smoothies, or I’ll make breakfast cookies or homemade granola bars.

But I also love me some Overnight Oats. You see, the thing is, you can really pack a lot of good stuff into your Overnight Oats.Gojoy Goji Berries

Like Gojis, for example. I was tickled pink to discover that there is a local farm here in Vancouver that’s growing gojis. Up until now, our only way of getting this superfood was by purchasing them dry (imported from China). I really like the fresh ones, they have a pop of tartness, and did I mention how good they are for you??

This overnight oat recipe can be customized to how you like it. Be sure to make up 3-5 to last you a whole week of healthy, grab-and-go breakfasts.

 

Overnight Goji Oats

Ingredients (for each individual serving)

  • 250-ml mason jars with lids
  • 2-3 tbsp oats (not instant)
  • 1 tbsp ground, roasted flax
  • 1 tbsp chia seeds
  • 2 tbsp vegan protein powder(I like vanilla)
  • 8-12 fresh goji berries
  • 1-2 tbsp dried fruit like cranberries, dates or raisins
  • 2 tbsp yogurt (or non-dairy yogourt if you want to keep it vegan)
  • 2 tbsp non dairy milk
  • a sprinkle of cinnamon
  • a tiny pinch of salt
  • a drizzle of maple syrup

Method:

  1. Place all the dry ingredients in the bottom of the mason jar, and give it a shake to combine.
  2. Now add the wet ingredients and shake/stir well to mix everything together.
  3. Place the lid on and store in the fridge overnight. In the morning, grab and go.
  4. If you like, you can add extras, like nuts/seeds, or blob of peanut butter and jelly.

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