African Yam Stew

This recipe originally called for chicken. That’s not something you’re gonna find in our house, so we adapted it until it was delicious and still super filling. The peanut butter adds a lovely creaminess. The yam, peas and chickpeas are there to remind you that it’s healthy dish, even though it tastes like comfort food. It’s been cold, rainy and gloomy here, so this dish has been nice to dig into!

2 tablespoons olive oil
1 onion, finely chopped
2 cloves garlic, chopped
1 large yam, peeled and diced
4 carrots
1/2 teaspoon cumin
1 teaspoon ground coriander
1/2 teaspoon chili flakes
1/2 teaspoon salt
1 1/2 cup vegetable broth
1 1/2 cup water
1 cup frozen peas
3 tablespoons natural peanut butter
1 can chickpeas, rinsed and drained
2 tablespoons fresh, chopped parsley

1. Heat oil in a large frying pan. Add chopped onion and saute for 4 minutes.
2. Add carrots and saute for an additional 4 minutes. Add garlic, yam, cumin, chili flakes, coriander and fry for a few minutes, stirring frequently.
3. Mix in vegetable broth and water, cover, bring to a boil and let simmer for 10 minutes.
4. Stir in the peanut butter, frozen peas and chickpeas. Bring to a boil and simmer for 5 more minutes. Make sure the peanut butter is well blended.
5. Remove from heat, add salt if needed, and garnish with 2 tablespoons of fresh parsley.

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Lemon Raspberry Muffins

We have a raspberry bush in our backyard. We have to watch the plant carefully and make sure we pick the berries immediately at the slightest hint of ripeness, or squirrels plan their attack and make off like bandits. Or maybe it’s the one squirrel; the guy who is always wobbling around in our backyard, stuffed with the tiny strawberries and other fruit we managed to grow.

As much as we love eating fruit on its own, sometimes it’s best in a fluffy muffin. These also make a delightful breakfast.

2 1/2 cups all purpose flour
1 cup sugar
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 large lemon, zested
2 large eggs
1 cup vanilla Greek yogurt
1/2 cup vegetable oil
1 tablespoon vanilla
1 cup fresh or frozen raspberries

1. Preheat oven to 350 degrees C. Spray 12 muffin cups with a non-stick cooking spray.
2. Mix together flour, sugar, baking powder, baking sod, and lemon zest. Set aside.
3. In a large bowl, whisk together the eggs, yogurt, vegetable oil and vanilla.
4. Stir in the flour mixture.
5. Coat raspberries in flour, and fold in very carefully. Spoon the mixture into 12 muffin cups.
6. Bake for 20 to 22 minutes, or until a toothpick inserted into the center comes out clean.

Peanut Butter Strawberry Smoothie

Green smoothies get all the hype. I’m looking at you, Green Monster Movement.

And yes, while they’re super healthy and super delicious, sometimes they just don’t cut it. When it’s finally 22 C in April instead of -15 C and snowing, (it used to snow on my birthday every year – and I have a May birthday) you just want a fruit smoothie.

That you can sip on while sitting on the porch, as your Vitamin D-deficient skin slurps the sun up for the first time in months – without being shielded by a giant winter coat, hat and ear muffs, of course. Calgary is a very sunny city. Even when it’s -40 C.

On those wonderful days when you can escape the perpetual chill, you just want something that you can slip some vodka into, if you feel like it. Am I right?

Peanut Butter Strawberry Smoothie

1 cup orange or cranberry juice
1 banana
1/2 cup strawberries
1/4 cup mango
1 tbsp natural peanut butter
1 scoop soy protein powder
Crushed ice (optional)

1. Combine everything in a blender on ice setting. Blend for 30 seconds to a minute.

– Silvia

Low Sodium Vegetable Stock

Vegetable stock is so much cheaper to make at home, not to mention way tastier and healthier! Who wants to pay $6 a box for something filled to the brim with sodium?

Making your own vegetable stock is pretty simple. We like to keep a bag in the freezer with all the usable scraps from our veggies, which we’ll throw into the pot with regular veggies. You can throw in pretty much anything that is edible, like mushroom caps, parsley, the rough part of carrots, and any veggies that look like they are close to their expiration date.

If your fridge needs to be cleaned out, take the opportunity to make your own veggie stock! Or if you bought a big tray of delicious organic veggies for a party thinking that your guests would go for a healthy selection, but they stuck to the chips and salsa, use them up! Alternatively, buy the cheapest onions, carrots and celery you can find and add them to the pot with scraps.

Low Sodium Vegetable Stock

4 tbsp olive oil
1 yellow onion, chopped
1 red onion, chopped
4 garlic cloves, minced
1/2 pound carrots, chopped
1/2 pound celery, chopped
24 cups water
2 tsp salt
Kitchen scraps (mushrooms, parsley, broccoli stems, parsnips, etc.)

1. Heat olive oil on medium setting in a very large pot. Saute onions for 4-5 minutes, then add carrots, celery and garlic and saute for an additional 4-5 minutes.
2. Add all your vegetable scraps and then add 24 cups of water.
3. Cook on high until it starts to boil, then lower heat to medium low and cook covered for two hours.
4. When it’s done, strain the stock over a sieve covered with two layers of cheesecloth.
5. Divide the mixture into 1 and 2 cup portions and freeze. Use as needed when a recipe calls for vegetable stock.

Veggie Meatballs


DJ veganized a vegetarian meatball recipe for Christmas dinner and then again at New Years Eve. It tastes amazing with garlic mashed potatoes and a big salad. It’s omnivore-approved!



Meatballs

1 cup shredded vegan cheddar cheese
1/2 cup vegan cottage cheese
1/2 cup onion, finely chopped
1 cup walnuts, finely chopped
1 & 1/2 cup bread crumbs
1 teaspoon dried oregano
2 teaspoons salt
1/2 teaspoon ground pepper
1 teaspoon ground sage
1 teaspoon dried basil
1/2 cup vital wheat gluten
3/4 cup vegetable stock



Sweat and Sour Sauce

1/4 cup olive oil
1/4 cup white vinegar
1 cup ketchup
1 teaspoon dried oregano
1/2 teaspoon onion flakes
1/4 teaspoon garlic powder
3/4 cup apricot jam

1. Preheat oven to 375 degrees F.
2. In a large bowl, mix together cheddar cheese and cottage cheese until well combined. Add onions, walnuts, basil, oregano, salt, pepper, sage, wheat gluten and bread crumbs; mix until well combined. Slowly pour in vegetable stock , mixing at the same time until well blended. Form the mixture into small “meatballs” and place them into 9 x 13 inch baking dish.
3. In a small bowl, mix together the olive oil, vinegar, apricot jam, ketchup, oregano, onion flakes and garlic powder. Pour over meatballs, making sure that they are completely covered.
4. Bake uncovered for 35 to 4a min.

Serves 8.
Adapted from allrecipes.com