Posts in Savoury
Lentil Tacos
 
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I’m one of those people who could happily eat tacos all the time- fish tacos, cauliflower tacos, I love them all. These tacos taste more like the classic ground beef tacos I’d have when I was growing up. The lentils make this dish protein packed and, dare I say, just as satisfying as using ground beef. Hot tip- soak your dried lentils in water for up to 2 days before hand to make them easier to digest.

Fat Freddy’s Drop- Hope

INGREDIENTS

1 tbsp olive oil
1 medium onion, finely chopped
2 cloves of garlic, minced
1 cup dried red lentils
1 tbsp chili powder
2 tsp cumin
2 cloves garlic
1 tsp dried oregano
2 cups vegetable broth
1 cup salsa
corn tortillas
toppings of choice: guacamole, grated cheese, lettuce, sour cream, etc.

INSTRUCTIONS

Add olive oil to a large saucepan over medium heat. Add onion, stirring often, until onions are transluscent. Add garlic and stir for a minute. Add lentils and spices, stir for another minute. Add vegetable broth, stir, reduce heat to low and cover. Cook for 20-25 minutes until water is absorbed. Uncover, stir in salsa, and cook for around 5 more minutes until mixture thickens. Serve in taco shells, garnished with your choice of toppings (I highly recommend guacamole).

 
SavouryAlexa ChichakComment
Vegetarian Chili
 
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I’ve never been a big fan of chili- I hate kidney beans, and I didn’t love the flavors, either. This chili is a game changer. The cinnamon adds amazing flavor, and there’s chickpeas instead of kidney beans. It’s super satisfying with the roasted yams and so warming- perfect for cold January.

Down- Marian Hill, Big Sean

INGREDIENTS

2 sweet potatoes, roughly diced (not yams)
1 heaping tsp cumin
2 tsp cinnamon
1 red bell pepper
1 yellow bell pepper
1 onion
2 cloves garlic
1 bunch of cilantro, chopped
2 red chili peppers
2 tins of chickpeas (400g each), drained and rinsed
2 tins of plum tomatoes (400g each)
olive oil
guacamole or avocado (optional)

INSTRUCTIONS

Preheat oven to 400 F. Add sweet potatoes to a bowl. Toss with a sprinkle of cumin, a sprinkle of cinnamon, salt, pepper and drizzle of olive oil. Roast seasoned sweet potatoes on a lined cookie sheet for approximately 45 minutes. Meanwhile, chop onions and add onions and 2 tbsp olive oil to a large pot. Sautee over medium heat for 5 minutes, until onions are translucent. Mince garlic and add to onions. Chop bell peppers into bite sized chunks and add to onion mixture, cooking for another 5 minutes. After the 5 minutes, add chopped red chillis, cumin and cinnamon. Stir in the plum tomatoes and chickpeas, and simmer for 20-30 minutes. Before serving, stir in roasted sweet potatoes and cilantro. Optionally, top with guacamole or sliced avocado.

Recipe adapted from Jamie Oliver

 
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Ginger "Beef" Lettuce Wraps
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When I was younger, Chinese food was my favorite. Ginger beef was always my first choice, and I’ve been searching for a replacement since I stopped eating meat. Speaking of meat replacements, I’m not a huge fan- for a couple reasons. First, I choose to have my protein sources be as whole as possible- fish, seeds, nuts, etc. Meat replacements typically have a lot of fillers in them to make them palatable. Secondly, I actually don’t like the taste of meat, so most meat replacements are out. This veggie ground round isn’t the most “clean” choice, but the dish tastes so good that I make it anyway, just not too often.

The taste of this dish is bang on- tastes exactly like ginger beef. I was blown away when I first tried it. I really like it in lettuce wraps, but you can always serve it over rice for a more authentic ginger beef dish.

Shakey Graves- Dearly Departed

INGREDIENTS

1 pack Yves Veggie Ground Round
1/3 cup brown sugar
1/4 cup light soy sauce
1 tbsp olive oil
1 tsp sesame oil
1 small red onion, thinly sliced
3 cloves garlic, minced
2 tbsp fresh ginger, grated
1/2 tsp red chili flakes
1/4 tsp fresh ground pepper
Romaine lettuce or rice

INSTRUCTIONS

In a frying pan, heat the olive oil. Add red onion over medium-low heat, sauté until transluscent. Add garlic and veggie ground round, and sauté for another 5 minutes. Then add soy sauce, brown sugar, sesame oil, ginger, chili flakes and pepper. Cook for a few more minutes, until most of the sauce has been soaked up by the veggie ground. Serve in lettuce wraps or over rice.

Recipe modified from Erin Ireland/ Lord Byron’s Kitchen

SavouryAlexa ChichakComment
Kale Caesar Salad
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It's been a while since I posted any kale recipes... oops! Since it's pretty much a food group for me, here's my recent favourite kale recipe. This kale caesar is vegan, packed with healthy fats and is super filling. The recipe makes a ton of dressing- you can keep it in your fridge for up to a week. Don't skip the toppings, they add texture and make the salad super satisfying.

Is This Love- Bob Marley Montmartre Remix

INGREDIENTS

Dressing
1 batch garlic cashew sauce
1 lemon, juiced
2 tbsp capers, chopped
3 tbsp caper juice
1 tsp dijon mustard
sea salt & pepper, to taste

Salad
1 bunch kale, chopped
roasted chickpeas ( I like The Good Bean original salted
vegan parmesan
avocado
optional: smoked tofu, baked
 

INSTRUCTIONS

In a blender, combine garlic cashew dressing with the rest of the dressing ingredients. Blend until smooth. Add water in small amount if the dressing is too thick. 

Massage a small amount of dressing into the kale. Add dressing until kale is coated to your liking. Top with roasted chickpeas, vegan parmesan, sliced avocado and optionally, baked smoked tofu. 

 

Recipe adapted from Oh She Glows

Buddha Bowls
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This semester at school, I go straight into clinic after a full day of classes. This doesn't leave me time to cook, so I meal prep on Sundays. This bowl is something I make almost every week, because it's so satisfying and tasty, and versatile. I've put my favorite combo below: yam, cauliflower, spinach, quinoa, avocado, sprouts, and carrots, but any of the veggies can be interchanged. I like to sub the yams for roasted squash, or the cauliflower for broccoli. If you prefer rice to quinoa, swap it out. The garlic cream sauce really makes this dish, so don't skip it! To streamline the process, roast the garlic for the sauce while your cauliflower and yams are roasting. 

INGREDIENTS

1 medium yam, diced
1 head cauliflower, chopped into small florets
2 large carrots, grated
2 large handfuls spinach, chopped
1 cup quinoa
1 tsp concentrate veggie bouillon or 1 cup veg broth
1/2 avocado
garlic cashew sauce
Optional toppings: pepitas, poached egg, sprouts, pickled red onion

This is America- Childish Gambino

INSTRUCTIONS

Preheat oven to 400 F. On a parchment lined cookie sheet, drizzle yams with olive oil, salt and pepper. On another parchment lined sheet, drizzle cauliflower with olive oil, salt and pepper. Roast yams and cauliflower for approximately 1 hour, until golden. Meanwhile, cook quinoa in either 2 cups of water with veg bouillion added, or in 1 cup of veg broth and 1 cup water. To assemble, place quinoa, spinach, carrots, yams, cauliflower and avocado in bowl and drizzle with garlic cream sauce. Optionally add toppings: a poached egg, sprouts, pickled red onions or pepitas. 

Mac n Cheeze
 
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Growing up, I was never a big fan of cheese. I didn't actually start to enjoy it until first year university, shortly before I found out i was lactose intolerant 🙈. So mac n cheese was never high on my list, even when my mom and grandma made it from scratch. So, in December when I found myself craving mac n cheese, I was confused, but had to make it and was SO glad I did. This mac n cheese is creamy, savoury and satisfies my cravings without any milk or cheese involved. Boom.

Alaska- Maggie Rogers

INGREDIENTS

2 cups frozen butternut squash (or fresh, roasted butternut squash)
2 cups vegetable broth (I use veg bouillon mixed with water)
1 tbsp butter or vegan butter
1/3 cup nutritional yeast
2 tsp dijon mustard
1 tbsp lemon juice
2 cloves garlic, minced
2 tbsp corn starch (optional, but recommended) 
salt and pepper to taste
1/4-1/2 cup almond milk- 

1-2 cups dry pasta (I use lentil or chickpea pasta)

INSTRUCTIONS

Place squash and broth in a medium saucepan, and heat on medium. Cook until squash is very soft. Drain most (but not all!) of the broth, leaving a few tablespoons left in the pot. Add squash & remaining broth to a blender, along with the rest of the sauce ingredients except the almond milk. Blend until smooth. Add almond milk, starting with a quarter cup, and add more if the sauce is still too thick. In the meantime, cook your pasta in lightly salted water until al dente. Drain the water from the pasta. Pour sauce over pasta, and stir. You might not need to use all the sauce. For an extra crunch, try topping the mac n cheeze with nut "parmesan", the same topping I use on my kale salad. 

Recipe adapted from Oh She Glows

 
 
Yams Three Ways
 

My inspiration for these little flavor bombs was the avocado toast at TurF in Vancouver. Their gluten-free option for avo toast was to have it on top of a baked sweet potato- and let me tell you, it was amazing.  I've made three different yam 'toasts': goat's cheese feta with sprouts, fig jam with goat's cheese, and avocado smash. 

Bloody Water- Kendrick Lamar with Anderson .Paak, Ab Soul, James Blake

INGREDIENTS

1 large yam, sliced into 1/2 inch thick rounds
Olive oil
1 tbsp butter or vegan butter of choice, melted
1 clove garlic, minced
Salt and pepper
Optional toppings: 
Sprouts
Goat cheese feta
Fig jam
Soft goat cheese
Avocado

INSTRUCTIONS

Preheat oven to 400F. Place sliced yams on a parchment paper lined cookie sheet. Spray lightly with oil of your choice (I like avocado oil), and sprinkle with salt and pepper. Bake for 20 minutes, then flip and bake for more 20 minutes, until slightly browned and cooked through. Remove from oven. Combine melted butter with garlic, and brush garlic butter onto yam rounds. Bake for 5 more minutes, then remove from oven and add toppings. 

For feta topping: Preheat oven to broil. Cover yam in goat's cheese feta. Place back in oven and broil until goat's cheese is slightly browned. Remove from oven, and top with sprouts, if desired. 

For fig topping: Spread fig jam over yam round. Top with soft goat's cheese. 

For avocado topping: Slice avocado and gently mash with salt, pepper and red chili flakes. Spread onto yam.  

 
SavouryAlexa ChichakComment
Garlic Cashew Cream
 
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One of the things I strive for with all my recipes is to make them easy- quick, with minimal ingredients. This recipe is the epitome of quick and easy- put 4 ingredients into a blender, and boom. I make it and leave it in my fridge for the week and throw it on/in everything-dip for carrots or roasted yams, for drizzling over glory bowls, for adding flavour to my soups. If you have extra time and are feeling fancy, try roasting the garlic before blending for extra flavor.

Electric Love- BØRNS 

INGREDIENTS

1 cup cashews, soaked
1/2 cup- 1 cup water
2-5 cloves garlic, crushed (I highly recommend roasting it first, but it's not necessary)
salt and pepper, to taste

INSTRUCTIONS

Soak cashews for about an hour. If in a rush, soak in boiling water for 10-15 minutes. Drain the water, then add nuts, fresh water, garlic, salt and pepper to a blender. Blend until smooth. If you'd like it to be thicker, add more cashews. If you'd like it to be thinner, add more water. 

 
SavouryAlexa ChichakComment
Easy Shakshuka

Shakshuka is a Middle Eastern dish, which traditionally involves making a spicy tomato sauce by simmering tomatoes with onions, garlic, peppers and a variety of spices, including smoked paprika. Eggs are then poached in the tomato sauce, and served with some sort of crusty bread. When I first started making shakshuka, I would make the whole thing from scratch which, while extremely delicious, was also pretty time consuming.

This recipe was a product of a leftover can of tomato sauce, a strong craving for shakshuka, and a lack of time to make the real thing. This version is so fast and cuts wayy down on the list of ingredients so you can make it whenever you want. I like having it for dinner but it's also amazing for brunch or breakfast.

Homemade Dynamite- Lorde ft. Khalid, Post Malone, SZA

INGREDIENTS

1 tsp olive oil
1.5 cups garlic tomato sauce
1 clove garlic, crushed
1 tsp smoked paprika
¼ tsp turmeric
¼ tsp red chili flakes
pinch of sea salt and pepper
1 big handful spinach
2 eggs
bread or toast (my favorite GF bread right now is from Aphrodite in Van!)

INSTRUCTIONS

In a small pan, sautee garlic in olive oil over low heat. Once simmering, add paprika, turmeric and chili flakes, and stir until fragrant. Add garlic tomato sauce, spinach, salt and pepper, and stir over medium heat until bubbling. Using a wooden spoon, make two hollows in the sauce. Gently break an egg into each hollow, reduce heat to a low and cover. Simmer over low heat until eggs are cooked to your liking- could be anywhere from 5-15 minutes depending on your stove and how you like your eggs. Once cooked, remove from heat and sprinkle salt and pepper over eggs. Serve in the pan you cooked it in, with a piece of your favorite bread, lightly toasted. 

Sweet Potato Carrot Spice Soup
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Ahh, fall. Leaves, scarves, pumpkin spice lattes and soup. Fall is harvest time for most root vegetables- carrots, squash, yams. Not only are these foods in season meaning they are fresher and cheaper, many of us also crave them as the weather gets cooler. 

As much as we laugh at the popularity of pumpkin spice, the concept actually has roots in Traditional Chinese Medicine. In TCM, fall is associated with spice. Eating foods heavier in spice this season will feed the body and help the transition into winter. Chinese medicine is also based on balancing the yin and the yang in the body, so colder autumn days are perfectly balanced by warmer, heartier meals. So go ahead and embrace all the super basic fall things: Traditional Chinese medicine told you to. 

Louie Free- You Make Me Feel Better

INGREDIENTS


½ large white or yellow onion, chopped
1 tbsp grated ginger
4 cloves garlic, minced
2 tbsp olive oil
1 tbsp red curry paste
2 cups vegetable broth
3 cups yams, diced
3 cups carrots, chopped
1 heaping tbsp cinnamon
¼ tsp cardamom
3 tbsp honey
sea salt & pepper, to taste
1 package soft tofu (optional) 

INSTRUCTIONS

In a large pot, heat olive oil. Over medium heat, saute onion until soft and transluscent. Add garlic and ginger, saute until fragrant. Stir in red curry paste. Add vegetable broth, yams and carrots, stir, and heat until boiling. Cover and lower heat to medium-low. Simmer until the vegetables are soft, 30-45 minutes. Add the rest of the ingredients and blend either with an immerision blender or a stand up blender until smooth. 

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.

SavouryAlexa ChichakComment
Cauliflower Pizza
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I've been working on a cauliflower pizza recipe for years. So many recipes are so delicious, but end up using a lot of ingredients that I don't usually have on hand.  This recipe is pared down to ensure it's easy and quick to make.  

Due to the cauliflower in the crust, this is not a similar texture to a regular pizza crust. It's a little lighter, and a little bit less chewy, but every bit delicious in its own way. I love using this for my pizza because there's a higher nutritional content than traditional pizza-cauliflower is high in Vitamin C, fibre and potassium, as well as a lower carbohydrate content. I never feel bad for indulging, and the high veggie content balances out the wine I'm usually pairing it with ;)

I make the pizza with a mediterranean topping filled with my favorite things like olives and feta, but you can choose whatever toppings you like.

Misty- Caamp

INGREDIENTS

Crust:
½ medium cauliflower
1 egg
½ cup GF flour
½ cup cornmeal
1 tsp nutritional yeast
¼ tsp thyme
¼ tsp sea salt
¼ tsp pepper
a healthy pinch of red pepper flakes

Toppings:
¼ cup pizza sauce
1 handful spinach
¼ cup olives, chopped
¼ cup goat's cheese feta
cherry tomatoes

 INSTRUCTIONS

Preheat oven to 400 F. Chop cauliflower into small, even florets. Add chopped cauliflower to food processor and chop until riced. Remove any large chunks left. Transfer the cauliflower to a bowl and stir in the rest of the crust ingredients. The dough mixture will be pretty wet. Line a baking sheet with parchment paper, add crust and spread into a thin circle. Bake until golden brown, about 15-20 minutes. Remove from oven. Spread sauce evenly across the crust, spread spinach on top, and add the tomatoes and olives. Sprinkle feta on top, then return to the oven. Bake for 10-15 minutes until spinach is wilted and feta is golden. 

SavouryAlexa ChichakComment
Polenta Fries

I've been a little lazy in the kitchen lately- school has really kicked my culinary creativity to the curb. Luckily, something called the #vancityvirtualpotluck came up and got me excited about recipes again! 

 
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Over 30 local Vancouver bloggers are all posting recipes today- check it out on instagram via #vancityvirtualpotluck. I have included links to two other recipes from the potluck below, and if you'd like to see the whole menu, check it out here. Such a cool way to support local bloggers & get some awesome recipes! A big thanks to Lindsay and Kristen at Piquant Marketing for organizing such a delicious event. 

These polenta fries were an old favorite that I've revamped for the potluck. I'm always amazed how easy these are, and how crispy they get- you'd never know they are baked! They are amazing vegan, but I've included some options for adding parmesan and goat cheese for an extra flavour hit. 

Leon Bridges- River

INGREDIENTS

For polenta fries: 
2½ cups low sodium vegetable stock
¾ cups organic cornmeal
2 tbsp nutritional yeast
¼ tsp thyme
salt & pepper to taste
(optional) ¼ cup soft goat cheese
(optional) grated parmesan for topping

For marinara sauce:
1 tbsp olive oil
2 cloves garlic, minced
1 can crushed tomatoes
¼ tsp crushed red pepper flakes
pinch of sugar, honey or agave
1 tbsp chopped basil leaves or 1 tsp dried basil leaves
salt & pepper to taste

INSTRUCTIONS

Fries: Bring vegetable stock to boil in a large pot. Once boiled, reduce heat to low and slowly add cornmeal, whisking constantly. Turn off heat when the cornmeal is thick and creamy. Stir in nutritional yeast, thyme, salt & pepper and goat cheese, if using. Line a cookie sheet with parchment paper and transfer the polenta onto the cookie sheet. Using a spatula, spread the polenta into a smooth layer. Place in fridge for 10-15 min or until firm.  Preheat oven to 400 F. When firm, cut into thin rectangles and place on greased cookie sheet, ensuring there is space between each fry. Brush with 1 tbsp of olive oil, sprinkle with approximately ¼ tsp salt. Bake for 10 minutes then flip the fries. Bake for another 5-10 minutes until golden and crispy. Remove from oven and sprinkle with parmesan cheese. Serve with marinara sauce. 

Marinara Sauce:  Heat oil in a saucepan over medium-high heat. Add the garlic and cook, stirring, until fragrant. Add the tomatoes and sugar and season with salt and pepper, to taste. Bring to a boil, lower the heat, and simmer for 30 minutes. Stir in the basil and serve.

Click the image to see another recipe from the potluck- Beet Carpaccio Salad by Morgan @ Shupe's Soups!

Click the image to see another recipe from the potluck- Beet Carpaccio Salad by Morgan @ Shupe's Soups!

 
 
Click the image to see another recipe from the potluck- Super Stuffed Sweet Potatoes by Suraya @ Wild Witch BC!   

Click the image to see another recipe from the potluck- Super Stuffed Sweet Potatoes by Suraya @ Wild Witch BC!

 

Roasted Yam & Kale Dish

When I'm in school, my meals tend to be pretty repetitive- I make my lunches and dinners for the week on Sundays. Since I eat the same thing every day, I have to make sure the food is delicious so I don't get tired of them. This is one of my favorites: crispy garlic kale, warm roasted yams and a poached egg together with tahini sauce. It is delicious, filling and so satisfying. 

One of the less-talked about components of nutrition is phytochemicals/phytonutrients which are naturally occurring chemical components in vegetables (particularly brightly colored veggies). Phytochemicals have a amazing preventative health benefits. Over 2000 phytochemicals have been identified in various foods. Two of the phytochemicals in this dinner are beta-carotene and lutein. They function as antioxidants, stimulate the immune system, are protective against cancers and can prevent cataracts and age-related eye degeneration.

Studies show that having a diet rich in phytochemicals is more effective in disease prevention than taking a singular supplement. Beta carotene is found in leafy green veggies, yams, carrots, squash, spinach, apricots, green peppers and mangoes. Luteine is found in green leafy veg, broccoli, egg yolks, corn, potatoes, spinach, carrots and tomatoes. To simplify, it is suggested that diets contain at least one orange vegetable/fruit and one dark green vegetable/fruit per day to get the benefit of phytochemicals. This dinner has both! 

Peter Bjorn and John- Young Folks

INGREDIENTS

1 medium yam, peeled and diced
1 bunch kale, washed and torn into bite-sized pieces
1 clove garlic, minced
olive oil
sea salt & pepper
1/4 tsp red pepper flakes
1-2 eggs
1 tsp vinegar
tahini sauce (see below for recipe)

INSTRUCTIONS

Preheat oven to 400 F. Toss diced yams in 1-2 tbsp olive oil, sprinkle with sea salt and pepper. Roast for 30-50 min until golden and soft. While yams are roasting, prepare the kale: drizzle with 1-2 tsp olive oil, garlic, salt and pepper and red pepper flakes. Massage the oil and spices into the kale. Spread over a baking sheet and roast at 400F for 5-10 minutes, until lightly crispy (keep an eye on it, it will burn quickly). If adding the eggs, poach 2 eggs while the kale is in the oven- check out how to poach an egg here. When the veggies and eggs are done, place the yams and kale on a plate and top with eggs. Drizzle with a generous amount of tahini sauce. 

Note: To speed up assembly time, I roast 3-4 yams at the beginning of the week and just warm them up while the kale roasts. 

Tahini Sauce

INGREDIENTS
1/2 cup tahini
3 tbsp nutritional yeast
2 tbsp red wine vinegar
1.5 tsp soy sauce (I used GF Tamari)
1 tsp honey or agave
1 tsp sriracha
2-3 tsp water

INSTRUCTIONS
Add all ingredients to a jar. Shake until well combined. If it's too thick, add 1 tsp of water and shake, repeating until you get the desired consistency. 

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.

SavouryAlexa ChichakComment
Veggie Sushi

I consider sushi one of my main food groups, and the hype hit a new level when my friend taught me how to make my own sushi a couple of years ago. It's way easier than it seems yet you feel like pro chef when you're done. I've listed my favorite veggie combo- yam, peppers, mango and avocado but feel free to choose whatever you want. 

Leagues- Walking Backwards

INGREDIENTS

2 cups rice, brown rice, or quinoa
1 large yam
2 bell peppers
1 mango
2 ripe avocados
5-10 nori sheets
Sriracha
optional: cucumbers, lettuce, grated carrots
Tahini sauce (see below)

INSTRUCTIONS

Preparation: Cook the rice or quinoa according to instructions on package. Peel the yams and cut into long, thin rectangles. Add to a cookie sheet lined with parchment paper. Drizzle with 3 tbsp olive oil, 2 tsp honey or agave, salt and pepper. Roast at 400 F for 30-40 minutes until lightly browned and cooked through. While yams are roasting, chop the bell peppers, mango and avocados. Cut into long, thin strips. 

Putting the sushi together:

Step 1: Lay nori sheet shiny side down on top of a slightly bigger piece of saran wrap

Step 2: Spoon about 1/2 cup warm rice or quinoa into the middle of the sheet. If you cooked the rice or quinoa ahead of time, reheat before rolling as the heat from the rice helps soften the nori sheets.

Step 3: Using a spatula, gently spread the rice out to cover all but about an inch and a half on either end of the nori sheet. When the rice is covering the area, gently press down, making sure the rice is sticking to the paper. 

Step 4: Choose one end of the rice and squeeze a small amount Sriracha all the way across. Layer the vegetables and fruits on top of this line. Choose similarly shaped veggies so the height and width of the vegetables is approximately the same all the way across. 

Step 5: Dab a small amount of water onto the opposite edge of the nori paper. I just dip my fingers into a glass of water then dab all the way across the top of the nori sheet. This helps the the roll stay together. 

Step 6: Roll! Tightly roll the sushi like you would a sleeping bag. For the first part of the roll, hold the veggies in so they don't fall out and create a loose and messy roll. 

Step 7: Tightly wrap the saran around the sushi roll. 

Note: check out steps 1-7 in action on my instagram @kaleandacoffee. The video wouldn't upload here!

Step 8: Let the roll sit for a few minutes in the saran. Then remove from saran, and cut gently into 6-8 rolls with a serrated knife. 

Step 9: Dip in tahini sauce and EAT!

Tahini Sauce

INGREDIENTS
1/2 cup tahini
3 tbsp nutritional yeast
2 tbsp red wine vinegar
1.5 tsp soy sauce (I used GF Tamari)
1 tsp honey or agave
1 tsp sriracha
2-3 tsp water

INSTRUCTIONS
Add all ingredients to a jar. Shake until well combined. If it's too thick, add 1 tsp of water and shake, repeating until you get the desired consistency. 

SavouryAlexa ChichakComment
Fig, Apple & Brie Flatbread

As the weather gets cooler, I find myself losing interest in raw foods and craving more satisfying foods- roasted veggies, soups, and this flatbread. The flatbread and brie are rich and satisfying, while the apples and arugula keep it from feeling too heavy. It's also a fantastic way to use up all those delicious apples that are in season right now! 

Make Me Fade- K.Flay

INGREDIENTS

Flatbread of your choice (I used Udi's gluten free)
Fig jam
1 medium apple
1/2 small wheel goat cheese brie
2 handfuls arugula
1/2 tsp balsamic vinegar
1/2 tsp olive oil
salt and pepper


INSTRUCTIONS

Preheat oven to 400 degrees F. Drizzle flatbread with 1/2 tsp olive oil,a pinch of salt and pepper. Bake for 5 minutes. After removing from the oven, spread a thin layer of fig jam over the flatbread. Slice the apple into thin slices and place on flatbread. Cut goat cheese into small pieces and distribute on flatbread. You can choose how much or how little to use. Put the flatbread back in the oven until cheese is melted and bubbling. While the flatbread is baking, toss arugula in olive oil, balsamic vinegar, and a pinch of salt and pepper. Once the cheese has melted, remove flatbread from oven, sprinkle with salt, and add arugula on top. 

Watermelon Salad

Mmmmm, watermelon. Tastes like summer, soccer and patio drinks. 

From May to September, this is my go-to for entertaining. It's simple, but oh so delicious. It's also refreshing, so perfect for backyard or patio dinners. 

The Lumineers- Dead Sea

INGREDIENTS

Half a large watermelon, cubed
1 cup arugula
¼ cup goat's cheese feta
¼ cup sliced Kalamata olives
small handful mint leaves, chopped
small handful pepitas

For the dressing:
¼ cup red wine vinegar
¼ cup olive oil
salt and pepper, to taste


INSTRUCTIONS

In a large bowl, combine watermelon, mint and arugula. Add the dressing and toss to combine. You will not need to use all of the dressing. Drain excess liquid from the bottom of the bowl. Add feta, pepitas and olives to the salad and toss together. 

Quinoa Stuffed Yams

I'd like to say I'm on a yam kick, but it's more like I'm on a yam train for life. I put them in my salads, bowl, sushi, in waffles, anything and everything. As a vegetarian, I've found it really helps to add yams to make meals both filling and satisfying. These stuffed yams are great both as a main dish or a side dish for those who prefer to have meat with their meal.

Gabriel Vitel- Feeling Better

INGREDIENTS

½ large white onion, finely chopped
1 clove garlic, minced
1.5 cups quinoa
1 tsp vegetable broth powder
2-3 bunches kale, chopped
2 large sweet potatoes
1/3 cup dried cranberries
½ cup goat cheese feta (optional) 
olive oil
salt and pepper

 INSTRUCTIONS

Preheat oven to 400 F. Cut yams in half lengthwise, and place on baking sheet lined with parchment. Drizzle with 2 tbsp olive oil and a pinch of salt and pepper. Roast at 400 for 45 minutes to an hour, until cooked through. 

Place quinoa in a pot with 3 cups of water and vegetable broth powder. Bring to a boil, then cover and reduce to a simmer for 15-20 minutes, until all the liquid has been absorbed. In a large pan, saute onions with 2 tbsp olive oil over medium heat until onions are soft and translucent. Add garlic, saute until fragrant. Add kale to the pan with an extra 2 tbsp of olive oil; stir for about 5 minutes, until kale is wilted. Remove from heat, add quinoa and cranberries and toss until well combined. Add salt and pepper to taste.

Once the yams have cooked and cooled (enough to not burn your fingers), scoop out the centers of the yams. Chop the centers and mix them into the quinoa mixture.  Fill the sweet potato shells with the quinoa mixture.  Top with feta (optional). 
 

 

Hummus

Hummus and I go wayyyyy back. Specifically, to a sixth grade party to celebrate the end of our Greek History unit  (I was dressed as Hera). As a child, I was a pretty picky eater, so I was shocked by how much I liked that "weird beige dip". Hummus has been a staple in my diet ever since.

Hummus is made from chickpeas, a fantastic vegetarian source of protein and also a huge amount of dietary fibre, necessary for proper digestion. They also has potassium, magnesium and B6.

It's a great meal, or snack, or whatever you need it to be. Take it anywhere for a dip for veggies, pita or crackers, or on sandwiches or wraps in place of mayonnaise. 

I love to experiment with my hummus, but this one is my tried-and-true recipe that I always come back to. 

Zion I- Coastin' ft. K. Flay

INGREDIENTS

1 can chickpeas (19 oz)
3 cloves garlic, minced
3 tbsp tahini*
3 tbsp fresh lemon juice
1 tbsp olive oil
1 tsp cumin
2 tbsp water
salt and pepper to taste

*Note: Tahini can be replaced with peanut butter

INSTRUCTIONS

Drain the liquid from the chickpeas and rinse them in water. Drain in colander. Add all the ingredients to a food processor or high powered blender and blend until smooth. Store in the fridge.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician.

SavouryAlexa ChichakComment
Avocado Toast

Avocado toast is a longtime favorite of mine, the most simple but delicious breakfast/lunch/dinner/snack. Avocado is a great source of healthy fats, which your brain needs for proper functioning. Paired with toast and just a hint of spice, it'll keep you satisfied all day long! 

There's a ton of variation with avocado toast; this is my version. Feel free to play around with adding coconut oil or butter, maybe get crazy with some goat cheese. 

Edward Sharpe & The Magnetic Zero- All Wash Out (Löwenherz Bootleg Edit)

INGREDIENTS

1 slice of bread, lightly toasted (My favorite gluten free bread is the Rustic Loaf from Lemonade)
1/2 ripe avocado
1 garlic clove, smashed
1/4 tsp red pepper flakes (optional)
salt, pepper to taste
1 poached egg (optional) 

INSTRUCTIONS

Gently rub smashed garlic clove over the toast, then discard garlic. Be careful not to leave any chunks of garlic on the toast. Thinly slice the avocado and place on top of toast. Sprinkle with salt, pepper and red chili flakes. If adding an egg, place the poached egg on top of the avocado and lightly salt and pepper the egg as well. 

Spicy Stir-Fried Quinoa

This is one of my go-to dinners, especially when I'm in a rush. It's also great when I'm running low on groceries because it's such a flexible recipe.  If you prefer rice over quinoa, replace the quinoa with brown rice. If you are vegan, use soft tofu instead of eggs. You can use whatever vegetables you have on hand, and you can increase the amount of veggies if you like those too. I've made this when I only had spinach and carrots, and it was just as good as when I had four or five different veggies. It's like a Choose Your Own Adventure.

Kale, as you might have guessed, is one of my favorite foods. I love it because it is versatile, satisfying as well as delicious. Kale is more than that, though: the nutritional profile for kale is incredible. In 1 cup of raw kale, you get 206% of your daily Vitamin A, 134% of your Vitamin C, and 684% of your Vitamin K. All of this for only 33 calories! 

Alt J- Hunger of the Pine

INGREDIENTS  

2 tbsp fresh grated ginger
2 cloves garlic, minced
¼ tsp red pepper flakes
1 tbsp olive oil
1 cup vegetables- grated carrots/ diced bell pepper/ broccoli chopped fine, your choice (or all three!))
3 cups thinly sliced greens- kale or spinach
2 cups cooked quinoa
¼ tsp fish sauce (optional)
2 eggs or ½ package soft tofu
2 tsp soy sauce
Half a lime
salt and pepper, to taste

*Note: Soy sauce does contain gluten, so if you're gluten free, sub for GF soy sauce or tamari

INSTRUCTIONS

Add ginger, garlic, red pepper flakes and olive oil to the centre of a large saucepan and heat on medium until fragrant and lightly golden. Add the vegetables and greens to the pan with 2 tbsp of water, and cook until the greens are soft and the water is absorbed. Add quinoa and mix everything together. With the heat still on, push the quinoa/veggies to the sides of the pan, creating a well in the centre. If using fish sauce, add fish sauce to the well. If using eggs, crack eggs into the well and begin to scramble within the well. If using tofu, add the tofu and scramble the tofu in the well. Once the eggs are cooked through or the tofu is fully scrambled, incorporate into the rest of the quinoa/veggie mixture. Pour soy sauce over top and add salt and pepper to taste. Squeeze lime over rice just before serving.

Disclaimer: Information can be empowering, but we all have unique health profiles and needs. Health-related information contained in this post is intended to be general in nature and should not be used as a substitute for a visit with a Naturopathic Doctor. The advice is intended to offer only a general basis for individuals to discuss their medical condition with their health care provider.  Always consult your licensed Naturopathic Physician. 

SavouryAlexa ChichakComment