A Quick Cup of Coffee

29 01 2012

Happy Sunday. The days are getting a wee bit longer, which is nice and the weather continues to be freakishly lovely. It feels like a March day in Calgary today. Up early with tea, read, off to practice, tea with the usual yoga crew and home for a quiet Sunday. It’s nice when you did all your errands on Fri/Sat and you are left with a bit less to do on a Sunday.

I don’t drink coffee but T does. I wish I liked it though. It smells so good sometimes, but doesn’t do it for me. I like my tea. Maybe it’s because coffee became a survival technique during university and now it has lost its allure. I do like it now and then (decaf) with dessert when out for dinner. But I think even the thought of it keeps me up so I don’t do that often.

Our combo expresso/coffee maker died an early death last fall. It was a good one too (we thought), a Krups. I have learned since, that it has been discontinued. Nice. T was without a proper coffee maker up until Christmas. He used the Bodem, which worked and he liked because he likes fresh ground coffee in the morning. He hates cleaning it out though…it’s about being efficient in the morning. So for Christmas I thought, i’ll buy him a new coffee maker, how practical of me. ;) Well I found the bomb of quick coffee makers. I don’t mean to offend, but those little pod coffee makers that everyone is buying and were EVERYWHERE at Christmas are an environmental disaster. I work at a building with 40 some floors and each floor has an average of two of these machines pumping out a black garbage bag or more a day in little plastic containers. Yikes. Yeah, yeah, they’re recycled, but their still made from plastic…and they’re expensive!

I have the perfect item for you, fresh coffee, one cup at a time with the Hamilton Beach The Scoop. T grinds fresh coffee every morning, fills the scoop, adds water and presses start. How easy is that AND the unit is half the price or more than the expensive pod ones. So if you have been considering buying a new coffee maker and are being woo’d by those trendy pod types, give The Scoop a thought. (I swear we are not endorsed by Hamilton Beach, but when something this smart comes along, I gotta tell people. p.s I got ours at London Drugs and saw them at Canadian Tire too. Shameless, I know.)

Eat well, Be well,

Nat


Comments : 1 Comment »
Tags:
Categories : Rants

Butternut Squash Moroccan Style Soup

19 01 2012
How are you enjoying the weather :) . If you are in Calgary then you are probably getting a bit tired of the extreme cold. However, I see my friends in the West are getting hit with snow. The cold makes you slow down which isn’t a bad thing right?
I made this soup up the other day and ate it all this week for lunch. I wasn’t feeling like the usual butternut squash soup, although so delicious. I wanted to use other veggies and add some protein to it. It’s got a bit of Moroccan flair with the cinnamon. Cinnamon goes great with any squash. Squash is abundant right now and full of vitamins. I picked this one up, yup you guessed it my favourite market KFM. I did this soup sans onions and garlic, but if you like that, add it in. I was going for a warming sattvic like soup. Try it and let me know if you like it.
  • 1 tbsp Coconut Oil, Ghee or Olive Oil for sautéing
  • 2 large stalks of Celery, diced large
  • 3 large Carrots, diced large
  • 3 medium Parsnips, diced large
  • 1 medium Butternut Squash, peeled, seeded and cut up into 1″ cubes
  • 1/2 tsp dried Rosemary
  • 1/2 tsp dried Thyme
  • 1 Cinnamon Stick
  • 5 Black Pepper Corns
  • 1 Bay Leaf
  • 1 cube or tsp Low Sodium Veggie Stock (or veggie stock if you have it)
  • 7 cups of filtered Water
  • 1 398 ml can (or more) cooked Chickpeas
Heat the oil in soup pot, add the carrots and celery, sauté on medium-high heat for about 5 min. Just so they start to sweat a bit. Add everything else but the chickpeas and bring to a boil, cover and turn the heat down to a good simmer for about 30 min or so. Test the veggies for softness. Add the chickpeas and cook uncovered for about 5 min, so everything is warm. Serve on its own or over rice of your choice. I had it with a fragrant jasmine rice a few times. Perfect for these cold days in Calgary (or anywhere).
Eat well, Be well (and stay warm),
Nat

Comments : Leave a Comment »
Tags: , , , , , ,
Categories : Recipes

Citrus Salad and Merry Christmas (again)

7 01 2012

Merry Christmas (again). If you are Ukrainian, you still have your Christmas tree up and the lights on for the last days of the season. Today is Ukrainian Christmas and the big feast was last night, Christmas Eve, based on the Julian calendar (today we use the Gregorian calendar which lines up the solstice’s or solar seasons more accurately, so Wikipedia says). My first post on this blog was a celebration of my Food Spark and the traditions of my family, including Ukrainian Christmas, which we celebrate on Dec 24. Growing up January 7 was recognized in some way, mom would make Latke’s or we’d have a mini Ukrainian feast again.

Our Ukrainian Christmas Table

This time of year oranges of all sorts are abundant. T just brought home a box of juicy california oranges. What to make? A salad. I recently made this super simple dressing and salad. I love this dressing, it is light, healthy and if you are vegan, you can replace the yogurt for your favourite non-dairy replacement.

In a bowl mix together;

  • 1 small to medium head of Romaine lettuce, torn into bite size pieces
  • 1 large navel Orange, segmented and chopped (google how to segment an orange, easy and tastier way of adding citrus to a dish)
  • 1 Avocado, scoop the flesh out into bit size chunks
  • 1 small Cucumber, chopped

Shake together the dressing ingredients. This makes more than you need, so store it in the fridge to use on a couple more salads;

  • 1/4 tsp Tarragon (dry)
  • 1/2 tsp Basil (dry)
  • 1/8 tsp fresh cracked Pepper
  • 1/8 tsp Sea Salt
  • 1 tsp Maple Syrup
  • 1/2 tsp Dijon Mustard
  • 1/2 cup non-fat plain Yogurt
  • 1/4 cup Apple Cider Vinegar
  • 1/8 cup Olive Oil

Mix about a 1/4 -1/3 of the dressing and salad ingredients together. Top with more fresh cracked pepper.

Citrus Salad

Eat well, Be well,

Nat


Comments : Leave a Comment »
Tags: , , , ,
Categories : Recipes

(Re)Start Your Engine

30 12 2011

Soon we will be saying farewell to 2011 and hello to 2012. How’s that feel? Another year to reflect on and another year to look ahead to. Lots to think about… I like the week between Christmas and New Years, lucky for me I usually don’t work so it is time to dig into books, my yoga practice, kick up the healthful routine and spend quality time with friends. The weather here has been so amazing, walks with good friends and tea dates have been a good way to spend the time. What have you been doing?

Great cup of Tea, Crazyweed, Canmore

I stuck to my green smoothies throughout most of the holidays, this routine is so important and if you haven’t tried it, maybe next year ;) . Green smoothies are a good way to pack in the vitamins and nutrients any time of the year. Here is an easy recipe: 1 small or 1/2 large banana, 1/2 cup frozen berries of your choice (makes the smoothie not so green though), 1 stalk of celery, 2 cups water and a few big leaves including stems of swiss chard. If you don’t have a good strong blender you might have some clumps, but whatever, it tastes good and it’s good for you. Maybe next year you’ll buy a Vitamix as well!

In the fall I picked a bunch of mint from the garden and dried it out. I like mint tea on its own, but I thought I’d experiment and mix it with other flavours. I grated the zest from three organic lemons and let it dry and bought dried grated ginger from Life with Style from my favourite market, KFM. I mixed equal parts mint, ginger and lemon together to make an herbal tea. Turned out pretty good.

Mint, Ginger and Lemon Zest Tea

One of the most popular recipes on this blog is the Spicy Black Bean Soup - I made a pot of it the other day, mmm good and nourishing. Froze some for work next week. I gotta say though, I couldn’t find a sweet potato near by, so I used a regular potato, it turned out fine but you certainly miss the flavour of the sweet potato. I also toasted a new jar of mixed seeds and nuts to put on my whole grain breakfasts. Although I love sprouting grains, good old oatmeal has been my fave these past few weeks, easy and warming. Lightly toast roughly chopped walnuts, almonds and pecans in a medium-high dry pan, stirring often. Add pumpkin and sunflower seeds, toast until you hear them pop. 1/2-1 cup each nut and seed. Let cool and store in air tight jar. Order organic from Real Raw Food.

Ready to go, toasted seeds and nuts

Thumbing through the newest City Palate get’s my cooking juices going…time to get back to the kitchen and experiment with more healthful eats.

Wishing you all a healthful and happy New Year.

Eat well, Be well,

Nat


Comments : Leave a Comment »
Tags: , , , , , , , , ,
Categories : Recipes

Feeling a bit Nostalgic

13 12 2011

The Winter Solstice is around the corner. The holiday season is among us. A New Year is coming. I am personally looking forward to the break. To family, friends and down time. I am sure you are too. Life continues to provide its ups and downs and as of late, I feel my heels dragging along. In times like this I find myself yearning for comforts and memories come to mind that warm.

As usual, I was driving home the other day and listening to CBC, to a story about kids writing letters to Santa. I guess today it’s quite high-tech and you can email him. Canada Post apparently has volunteers that help Santa with all the responses. Whether you agree with the idea of Santa or not, I smiled remembering the days when we’d get a call Christmas Eve from Santa (aka Grandpa K). We’d be celebrating Ukrainian Christmas Eve at Baba and Dido’s house, the phone would ring and Tim and I would get our few minutes with the big guy. I think I learned who the ‘real’ Santa was when I was in my teens <head shake, so silly>.

Do you put up a Christmas tree? I have antique tree that belonged to my great-grandfather. It is silver and I have memories of being in his little house and the tree sparkling at Christmas. I inherited the tree a few years ago and cherish it. Each year I buy a few new ornaments and have collected them throughout my travels. This year I bought three really pretty green and blue ornaments that are bunches of butterflies. Somehow they reminded me of my dear friend Jodie. This time of year has lost it’s meaning in mainstream. Focusing on family and friends, tree or not, is what this season is all about.

Sparkle and Shine

Another thing that I love this time of year, food related and healthy of course, are pomegranates. I love, love, love whole pomegranates. My dad use to cut them open for us and pick out the seeds into a bowl. Each of us with our own bowl of pomegranate seeds, sitting on the couch being super careful not to spill, eating them a few at a time. This fruit takes patience but it is so worth it. No juice from any bottle or pre-packed seeds even come close. Go out, buy some and enjoy the fruits of your labour (pun totally intended).

Best Christmas Snack

The shortest day of the year draws near, the Winter Solstice on Dec 21. This time of reflection is a gift and should be cared for. T and I were married on the longest day of the year, June 21, and we always take a moment to reflect on the last six months and the six months to come. How are you spending time to take care?

Eat well, Be Well,

Nat


Comments : Leave a Comment »

Categories : Rants

Chipotle Veggie Chili

27 11 2011

Nothing warms up the soul like a bowl of chili and this recipe’s got heat, that’s for sure. I think I added one too many chipotle peppers in adobo sauce, so that’s your fair warning. I searched for hearty veggie chili recipes and found one called ‘Ultimate Vegan Chili’ and when I saw the use of chipotle peppers in adobo sauce, I knew it had to be good. If you like the Spicy Black Bean Soup from my blog, you’ll love this chili. I love it because it is another way to use those yummy chipotle peppers. Remember you can freeze what you don’t use and thaw a bit to use again.

I hate chili that relies on onions for bulk or main ingredient, so I didn’t go that route. I used a small onion and added celery for the texture. The original recipe called for seitan, a gluten based protein substitute. I couldn’t find any, but I wanted to try it. I figured for all those out there that are gluten intolerant, it wasn’t necessary to use it, so I opted for soy based veggie round. Here is my adaptation of the chili:

  • 1 small Onion, diced
  • 4 stalks Celery, diced
  • 2-3 Tbsp Olive Oil
  • 1-3 cloves of Garlic, minced
  • 1 or 2 (not 3 like I did) Chipotle Peppers in Adobo Sauce, minced
  • 2 cups finely chopped Mushrooms (use crimini, button or Portobello)
  • 1 pkg veggie ground round like Yves Original
  • 1 small can Tomato Paste (or 3-6 Tbsp if you have some in a tube. I bought Italian tomato paste in a tube from the farmers market. It’s handy, just keep it in the fridge)
  • 3 tsp Smoked Paprika (a good addition to your spices)
  • 2 tsp dried Oregano
  • 2-3 tsp Mexican Chili powder seasoning
  • 1 tsp of Sea Salt (or more to taste)
  • 1 cup Water
  • 1 14oz can Diced Tomatoes (with liquid)
  • 3 19oz cans of cooked beans, drain half the liquid (choose from Pinto, Black and Kidney and mix it up)
  • 1 1/2 cups of chopped Carrots
  • 2 Tbsp Tamari, Soy Sauce or Braggs
  • 1 Tbsp Worcestershire Sauce

Heat the olive oil in a big soup pot over medium-high heat, add the onion and celery and saute until soft and the onions start to brown. Add the garlic and chipotle peppers and cook for another minute, stirring. Add the mushrooms and saute until cooked down and liquid is released, about 4-5 min. Add the veggie round, tomato paste, paprika, oregano, chili powder, salt and water, stirring occasionally, for 4-5 min.

Add the rest of the ingredients, cover and reduce heat to medium-low. Simmer for 1 hour stirring occasionally. Chili is ready when carrots are tender. Serve with slices of a toasted baguette (we love the Turkish bread from Cobbs) and a sprinkle of mozzarella cheese (or your vegan choice).

Eat well, Be well,

Nat


Comments : Leave a Comment »
Tags: , , , ,
Categories : Recipes

The Easiest Pumpkin Pie Ever

15 11 2011

It’s that time of year, pumpkin everywhere. I was at Sunterra Market in Calgary a few weeks ago and they had organic unsweetened pumpkin pie puree on sale. So of course, I stocked up. I have made pumpkin pie from scratch, and there is nothing like it. Well, having cans of pumpkin ready to go makes using this healthy ingredient (pumpkins are full of important vitamins) that much easier.

This pumpkin pie recipe comes from the same great gal who gave us Chia Seed Pudding, Kathy Patalsky from Healthy-Happy-Life blog. It is vegan and only has four ingredients, well five including the pie crust.

  • 1 can unsweetened Pumpkin puree
  • 1 cup Maple Syrup (not Aunt J’s)
  • 1 1/4 cups soaked Cashews (plan ahead you need at least 8 hours)
  • 2 tsp Pumpkin Spice

That’s my kind of recipe, especially when you are experimenting. There is nothing worse than trying a recipe with a bunch of ingredients and steps and it doesn’t turn out all that great. Blah. This pumpkin pie recipe delivers. I experimented with a rice flour pie crust because I am making this for a gathering of friends and one has celiac. I didn’t love the pie crust, but hey, it did the trick. I picked up the rice pie crust from Planet Organic and noticed they had whole wheat pie crusts as well, two in a pack, mmmm.

mmm, Pumpkin Pie filling

For the original recipe go here. My adjustments and notes:

  • I had more filling than the pie crust could hold – but the rice crust is a bit smaller. That didn’t matter, I ate it right out of the Vitamix!
  • I made my own pumpkin spice, see below. It gave me the opportunity to use the whole nutmeg I got in Mexico last year, fresh ginger and Mexican cinnamon.
  • Because the pie was a bit full, I had to bake it twice as long, 65 min. The crust was tough, but softened the next day. I will try not pre-baking it for 8 min next time. If I have a regular crust, I’ll try the pre-bake again.
  • We didn’t try it with coconut whip, but will next time. I looked up that whipping gadget she uses and it is TWICE as much on Amazon.ca than Amazon.com. Annoyed. Maybe The Bay will have it. I also so want a jar of vanilla bean specks, that’ll get me to the mall and Williams and Sonoma.

A very full pumpkin pie ready for the oven!

Pumpkin Spice:
  • 1 tsp ground Cinnamon
  • 1/2 tsp ground Nutmeg (fresh ground is so much better)
  • 1/4 tsp ground Cloves (use a mortar and pestle to easily ground the cloves)
  • 1/4 tsp fresh grated Ginger (invest in a fine grater for things like nutmeg and ginger)
TIP: I freeze my ginger whole, and grate as I need. Perfect way to always have it on hand. If you buy a fine hand grater, then it is a cinch to add in a zip.

Fresh Baked

Seriously, make this. It is guilt free, vegan, naturally sweetened and makes you happy.
Eat well, Be well,
Nat

Comments : 3 Comments »
Tags: , , ,
Categories : Recipes

« Previous Entries Next Entries »


Follow

Get every new post delivered to your Inbox.

Join 25 other followers