Freshly Picked and Made with Love!

Part 1 -

If you haven’t been raspberry picking yet this summer you should go before it is too late! These little red gems are so good when they are freshly picked. They are small, tart and juicy – and beaming with red hot love!

Last Saturday – my friend Jaime and I went to an Organic raspberry farm about a half hour north of Toronto (so worth the short drive). A cute cozy plot of land filled with lines of raspberry bushes.  At first we both opted for the largest basket, but didn’t realize how much work it actually is to pick raspberries. Also when they are this small, it takes that much longer to fill up a box. So by the end of the first line, we decided to combine our efforts and just have one basket between the two of use. This would bare more than enough fruit for our soon to be made – Raspberry Tart!

It was a hot one, so we didn’t last too long before we were anxious to get home and start baking. When raspberries are so super tart (in taste) like these ones, they are especially good when paired with something sweet. So the attempt was a fresh raspberry tart with a sweet almond crust. We stewed the raspberries with some Kuzu and Agar-Agar – (my two favourite sea-veggie based thickeners) to make the raspberries hold together in a jello-like consistency. I love using this stuff! Then instead of putting the raspberry blend on the tart crust, we put the raspberries in a bowl and crumbled the crust on top. Since baking likes to do it’s own thing sometimes, the crust didn’t turn out as planned. It was supposed to be on the bottom of our tart, but since it stuck to the glass (which isn’t supposed to happen – even though there was enough coconut oil on it)  – we scraped it out and used it as a crumble instead. Either way it was going down the same “pie-hole” – so to speak, and it all tasted the same – DELICIOUS. We weren’t trying to impress anyone but ourselves, so the actual look of it didn’t really matter. What mattered is that it tasted delicious and we have fun making it. So the moral of the story, is get out there, go pick some raspberries and put them in a smoothie, granola, a pie or raw pie, on cereal, fruit salad or just eat them straight from the bowl! Raspberries are not only beautiful and glorious to eat in the summer but they are full of antioxidants, fiber – and of course lots of love!

Jaime – stewing up those Raspberries!

Our gorgeous up-side-down Pie!

Two ladies in the bush – I promise, I am not naked!

Part 2-

I had so many leftover raspberries, I  made a Raw Berry Pie – as a second attempt. I have strawberries growing in my backyard, just bought some fresh blueberries, and picked some fresh mulberries from a friends tree (right here in Toronto!). So I was inspired not to cook these berries up- but instead – blend them up in my blender – with some fresh peaches for thickness – then I made an almond coconut raisin crust, poured my berry blend on top – and let it freeze. What a nice treat!

These are the tastiest, sweetest berries!

It was a treat to have fresh Mulberries, as I have only ever had dried ones! They are also the most beautiful shade of purple!

Here is my Raw Berry Pie!

So there you have it. Two ways to use up your berries this summer. Both Vegan, both gluten free and both delicious! Enjoy!

Fresh Berry Tart with Almond Crust (Cooked)

1 cup almonds

¾ cup brown rice flour

2 Tablespoons maple crystals

¼ teaspoon baking powder

Pinch of sea salt

3 tablespoons melted coconut oil

¼ cup maple syrup

Filling:

2 tablespoons agar flakes (to gel it together)*

1 ¾ cup apple juice

2 tablespoons kuzu dissolved in ¼ cup apple juice (to make it like pudding)*

2 tablespoons maple syrup

Sea salt

4 cups raspberries, rinsed and drained

Preheat oven to 350. Oil a 9” tart pan.

For the Crust:

1. In food processor, grind nuts to a meal. In mixing bowl, combine nuts, flour, maple crystals, baking powder and salt.
2. In separate small bowl, whisk together oil and maple syrup.
3. Mix wet ingredients (oil and syrup) into dry ingredients (nut meal and flours).
4. Press crust mixture into tart pan. Refrigerate 15-20 minutes, and then bake 20-25 minutes. Let cool completely.

For the filling

1. In a small pot, simmer agar flakes in apple juice until agar completely dissolves. When agar dissolves, add kuzu/juice mixture. Whisk until mixture thickens. Add maple syrup.
2. Add pinch of salt and berries. Cook 6-8 minutes. Remove from heat and let mixture cool partially. Pour into cooled crust pan.
3. let set completely. Garnish with mint before serving. There may be a small amount of filling left, you can enjoy as a pudding by blending in food processor.

**Kuzu and Agar can be found at your local health food store in the Asian or macrobiotic section. There are tons of resources online to help you use them.

But two quick tips, dissolve and heat!

Raw Berry Tart with Almond Coconut Crust

For the crust:

2 cup almonds, soaked

1 cup coconut flakes

1/2 cup raisins

- blend in food processor until you have a uniform “dough”

- press out in a tart dish evenly all over and up the sides (there should be enough)

For the filling

2 cups fresh berries

1 tbsp lemon juice

2 fresh peaches

- blend in a high speed blender until thick and creamy

- pour the blended berries into the raw pie crust and decorate ad you would like

- place in freezer for several hours, serve and enjoy!

Mac n’ Cheeze Pleeze!

Bringing back my favourite childhood meal help to conquer my recent cravings for Mac n’ Cheese. There is nothing more delicious then biting into creamy “cheezy” noodles that are doused in orange sauce and covered with “breadcrumbs”. It is even better when it is vegan, gluten free and organic. I know, I know nothing will every compare to K.D. but this is as good as it is going to get – and maybe even better!

After some research, I have officially re-created it. After trying many non-dairy and other versions of mac n’ cheese, I finally came up with a recipe that works. It has been tested on friends, family members and my young cousins – (who are very well acquainted with Kraft’s number one brand.) Only happy smiles and second helpings have proved to me that I have hit the mark and can offer this as a yummy alternative to kids of my own one day!

What I love about this recipe, unlike some other vegan creations out there, this one doesn’t use any soy, fake margarine, food colouring, soy cheese, rice cheese or anything else that came out of a package. The sauce is truly made from whole organic foods. As I mentioned it took me some time to come up with the perfect sauce that was just orange enough, just creamy enough and just zesty enough to make every bite more delicious than the next. It took some experimenting but a little butternut squash, tahini, miso, turmeric, garlic powder and lemon juice can work wonders. Then just top it with some sprouted spelt bread crumbs and you’ve got the most nutritious and delicious Mac n’ Cheeze going!

Even though I am sharing the recipe here – based on extreme demand, you can also have a chance to make this recipe with me in my upcoming class Comforting Vegetarian Feast on January 21st. You will learn all the techniques I used (along with a few tips). We will also be making other classic and timeless recipes that will bring out the kid in you – as you delve into hearty and mouthwatering favourites.

Easy Mac and Cheese

1 pound pasta ( brown rice – elbows aka macaroni noodles)

Blend together:
1 1/4 cups water

1 cup plain rice milk (may use other non-dairy milk)

1 softened small butternut squash cut in cubes (can be steamed or roasted)

3/4 cup nutritional yeast

3 tablespoons arrowroot powder

1 tablespoon lemon juice

1 teaspoon salt (or more to taste)

1/2 teaspoon garlic powder

1 teaspoon onion powder

1/2 teaspoon dry mustard

1/2 teaspoon smoked paprika

1/2 teaspoon turmeric

2 tablespoons tahini

1 teaspoon mellow white miso (or additional salt)

Procedure:

1. Put the pasta on to boil, according to package directions. While it’s cooking, blend all remaining ingredients together in a blender.
2. When the pasta is al dente, drain it, reserving about 1/2 cup of the cooking water, and return the pasta to pot.
3. Add the sauce mixture and cook, stirring, until mixture boils and thickens. Add a little of the pasta water if more moistness is needed.
4. If the sauce is not as flavorful as you’d like, add a little more mustard and onion powder.

Thanksgiving in Ottawa – Veggie Style!

I hope you all had a fantastic Thanksgiving weekend! It was such a perfect weekend for me to get away. My boyfriend decided to take me to Ottawa for the weekend. I had never seen Parliament, and it was about time! I also knew that Ottawa had some other amazing things to offer – so we took off and had a fun filled, veggie eating weekend.

I was also actually surprised to find out that Ottawa had quite a bit to offer in the way of vegetarian, healthy living and local fair. It was so nice be completely accommodated for in a new city. We frequented a delicious restaurant called The Table. It is buffet style, and I am normally not one for a buffet – but this was the freshest and tastiest buffet I have ever been too. I don’t even really want to call it a buffet, but it was more like a table topped with organic, local and vegetarian goodies – and mostly gluten free too! The first night we were there, I was in heaven, I just filled up my plate with quinoa, squash, cabbage, broccoli, tempeh, spinach and seaweed, lentil dhal. I love when I can pick and choose everything what I want on my plate (especially when I am not home). I also love when all the ingredients are listed for me on a little card, so I know exactly what is in it!

So being more than satisfied the first night – we made sure to come back on our way back to Toronto – here is what my take out dish looked like! Can you say YUM!!!

We were also so lucky to find an amazing Farmer’s Market on Sunday morning. It had such a nice community feel and was loaded with some goodies. We went there on an empty stomach – which is never a good idea but we found some local pears and carrots to munch on. There was so much amazing produce, but I didn’t have a kitchen to cook in or else I would have gone wild! Cabbage, Brussels sprouts, squashes, greens – all of the ingredients for the perfect fall harvest vegetarian warming meal! I had to hold back and now I will have to wait until next weekend at the Brickworks market to stock up.

After we left the market, I was still hungry of course – and we were lucky enough to find this cozy little bakery called The Wild Oat – which featured an amazing menu like toasted spelt veggie sandwiches, salads and soups. So we sat down to a chai latte and a toasted spelt sandwich with tahini and roasted veggies. It was fantastic!

We spent the rest of the day perusing through Ottawa, the Byward Market, Parliament Hill, The Rideau Canal and other little nooks. So I have to say, for a first trip to Ottawa, I was not only impressed with the city itself and all of it’s history but the amazing culture and organic veggie food that it had to offer!

BY the WAY: For those of your with your FAVOURITE VEGGIE MEAL posted on my blog – tomorrow is the day where I am going to list the top three picks (so you still have today to GET POSTING!) and then YOU my readers will vote which ones (out of the three) are your favourite posts and why! Then the lucky winner will be selected, contacted and will attend any one of my classes for FREE!

Fall of Apricots!

What better way to transition into the fall season than with some Apricot Amaranth Muffins? Everyone needs a new muffin recipe when the fall season comes around. The cool breeze, the changing leaves, it is such a wonderful time to get into some warming fall recipes. ( I know it still maybe a little early – but I am getting ready anyways!)

There is something about apricots and that fall that seem to go so well together.  A little note on apricots. Make sure you are buying dark Turkish apricots, meaning they should look fairly brown as opposed to bright orange. The orange ones that you typically find in most grocery and bulk food stores are that colour because of preservative called sulphur dioxide. These little guys can get into our system and cause a whole host of health issues from headaches to stomach cramps. So if you can avoid sulfites and this is very easy, especially if you just stick to a whole foods diet, as most sulfites are found in things that are packaged and processed!

Apricots can be a wonderful ingredient to add into a whole bunch of recipes (especially in the fall). Whether you are making muffins, granola, a cake or pie – just chop them up and throw them in. They will not only naturally sweeten you baked goody, but they also add a great chewy texture. Apricots are also great in trail mixes. So if you have never seen or purchase dark brown apricots…I encourage you to go out and find them and use them in this extremely simple and delicious gluten free recipe!!

Apricot Amaranth Muffins

1 cup brown rice flour

1/2 cup amaranth flour

1 teaspoon each baking soda/baking powder

1/4 teaspoon sea salt

1/4 teaspoon cinnamon

1/2 cup puffed amaranth

1/4 cup coconut oil

1/4 cup maple syrup

1/4 cup rice milk

1-2 cups chopped apricots, soaked (I actually heated them up with some water and mixed them with some apple butter and lemon juice)

Procedure:

Mix all the dry ingredients in bowl.

Mix the wet ingredients in another bowl.

Mix the two together and stir in the chopped apricots.

Divide into 8 – 12 muffin cups and bake on 350F for 20 minutes.

Enjoy!

Organic Doggie Muffins

Yes, I make my dog super-powered organic, gluten free muffins. They are made from a base mix of- organic milled whole brown rice, organic whole chickpeas, organic whole quinoa, calcium, carob, 100% pure alfalfa, acadian sea kelp, oregano, marjoram, parsley, rosemary, ginger and garlic. This is a pre-made mix from Canine Life, a company that specializes in whole foods for dogs. They are an amazing company because they will cater to dogs that have ailments from food allergies, to skin disorders, cancer and arthritis. Dogs can suffer from the same things as humans and this can be a result of their diet, their environment or a genetic predisposition. Pet owners who take pride in their pets health will understand that they only want to feed their dog the best quality food. Why would you give your dog any less quality than you would give yourself? Why would you want to give your dog food that has no nutrients and is sometimes full of preservatives, chemicals and dead remnants of other animals that were not raised organically?

If you want to see your dog thrive and live a long healthy life – make sure to feed him or her the best quality organic foods. There are actually some great dried food mixes on the market that are made from 100% organic ingredients – so look out for them or ask at your local pet food store.
Or if you really want to take control and responsibility for your pet’s diet – you can go the length and make them muffins!

Here is the recipe I make for my dog Casey

Casey’s Organic Muffins

5 cups of Canine Life – gluten free flour mix
1 organic red apple, chopped
2 carrots, shredded
1 large handful of green beans, chopped
1 lb. organic ground chicken
1 organic egg
1/2 cup organic sunflower oil
1-2 cups filtered water
1 cup blueberries

1. Mix all the ingredients together in a large bowl.
2. Stir well to combine everything.
3. Place in muffin tray and bake for 20-30 minutes until they have hardened up.
4. Take one muffin out to let it cool and give to your dog right away – because he will have been hovering around the oven for the last half hour licking his lips!

The Nourished Traveler

It is so important to make sure you nourished when you are away. That may mean that you have to pack a yourself a whole bunch of goodies to take with you on the go just in case! It really is the worst thing when you are away somewhere with no access to healthy food. If you choose not to bring your own food for whatever reason, then it is important to make use of the internet and source out some of the healthy, vegetarian and organic restaurants and stores that may be nearby. There are some great resources for you to use like Happy Cow which is an amazing site with listings of health centered and vegetarian restaurants and health food stores located all over the world. I have used this resources many a time – in London, New York, Los Angeles, Florida, Vancouver – you name it!

After just coming back from vacation to Scottsdale Arizona, a common landing spot for the Wasserman family – I was more impressed this time than ever before. I have been traveling here with my family for years. The first few years – most meals were centered around your standard American chain restaurants ( Cheesecake Factory, Houston’s, P.F Changs) as the years passed and as my palate became more refined (and discriminating) I have had a yearning for more sophisticated and health based options – which Arizona clearly lacked. Luckily we have a “place” ( or a second home) down there and I have the ability now to stock up on my favourite groceries from Whole Foods and Trader Joe’s which usually takes care of breakfast and lunches for me but often dinner is out at a restaurant and now finally I had places to go! So after much research online and just merely keeping my eyes open my family and I have now found more places to eat here than I have ever imagined. An amazing restaurant called True Food Kitchen - has become a new favourite. It is a restaurant built on the foundation Dr. Andrew Weil’s anti-inflammatory diet. “The dishes feature whole grains, omega-3 rich fish, organic fruits and vegetables, whole soy products and anti-inflammatory herbs and spices such as ginger and turmeric. The result: food that is delicious, satisfying, healthy and environmentally responsible.” This makes me so happy and of course fully nourished! Then there were some other hidden gems along the way like Pizza Fusion a happy eco organic pizza place that has gluten free crust and goat cheese! So as you can see I was very well nourished while I was away!

So here are some quick tips to make sure you can be just as successful on your next vacation!

Things to bring with just in case you have limited resources:

- quick grab goodies like healthy snack bars (lara bars, pure bar etc..) trail mixes (raisins, almonds, goji berries, walnuts)
- organic whole grain crackers or spelt flatbread
- organic dark chocolate bar
- a loaf of spelt or kamut bread or gluten free bread or rice cakes
- a jar of almond butter or now you can get them in little squeeze packs
- dried fruit (mango, apple, pear slices)
- seaweed (nori, dulse)
- rolled oats so that you can make them anywhere ( you may want to bring some cinnamon too!)
- a bag or box of spelt, kamut or brown ricepasta (this can really come in handy)
*** For the record – if you know you are going to be somewhere where you don’t have many options on the menu and you have the guts to do so, bring in your own pasta – ask the head chef to make it for you and just add some tomato sauce or olive oil, order some steamed veggies and voila you have your very own healthy pasta dish! ( I did this while in Scottsdale, at a family dinner at a hotel – the only options for me were cheese layered lasagna or white pasta with tomato sauce – neither would satisfy – so I worked a little magic and instead of sitting there starving – I had an amazing dinner!)

Or if you are in big city (Vancouver, Montreal, New York, L.A, Chicago, Miami) be sure to:

- check out web resources such as happy cow or you may find a local website that has listing of local restaurants
- go to any health food store (such as whole foods) and ask if they can recommend restaurants
- find areas in the city that cater to a healthy living lifestyle and you can ask there – also any yoga studio or spa may have some ideas for you

Don’t be afraid to nourish yourself and ask questions as you may discover some amazing organic and friendly places where the food is delicious!

If you have any suggestions or other resources to share all readers please leave a comment below!

PASSOVER those cookies please!

Passover, the Jewish holiday celebrated this time of year is known for its traditional recipes and ingredients that have been used for centuries. The premise is to make savoury and sweet recipes that do not “rise”. In this case, many families have become accustomed to purchasing either pre-packaged “kosher for passover” treats or making their own “unhealthy” desserts. In which case, many of the ingredients are either full of fat, sugar and other processed ingredients that are tasteless and unsatisfying – (not to mention the digestive back up that comes along them).
I want to assure you that you don’t have to settle for bland desserts and cookies during Passover- there is another way!

All that is required is a little creativity and knowledge of what grains and alternative flours can be used and what other natural ingredients can be put together to make delicious treats that are not only comprised of butter, eggs, sugar and matzah!

So, I got a little crazy in the kitchen concocting all sorts of amazing passover cookie recipes. I wanted to prove to my own family that passover desserts can not only taste great, but also have some amazing nutritional properties (protein, fiber and heart healthy fats)!

I took some traditional cookie recipes and modified the ingredients by using almond flour, quinoa flour and amaranth flour as the main ingredients. (For the record these are not only kosher for passover, but are also gluten free!). Then I used natural sweeteners like agave nectar, maple syrup and brown rice syrup and oils such as grapeseed, organic canola or coconut oil and then some added in some fun ingredients like nuts and seeds, chocolate chips, coconut and naturally sweetened raspberry jam.

It is simple and may even save you some money to make your own treats this year! So enjoy and have a little fun in the kitchen. Then pass-over your own healthy and delicious cookies to everyone in your family!

Passover Friendly Jam Dot Cookies

Ingredients:

1 cup almonds, ground to fine meal
1 cup quinoa flour
1 cup amaranth flour
¼ teaspoon ground cinnamon
½ cup melted coconut oil, sunflower, canola oil
½ cup maple syrup
Pinch of sea salt
Raspberry or Apricot Jam

Procedure:

Preheat oven to 350, line 2 baking sheets with Parchment paper.

1. In medium bowl, combine almonds, both flours and cinnamon. Mix well to combine.
2. In separate bowl, blend oil, maple syrup, and sea salt. Add to nut mixture and stir to combine.
3. Roll into walnut sized balls. Place on baking sheet and press down with thumb.
4. Fill indentation with jam and bake for 15-20 minutes.

Gourmet and Gluten Free

Despite what people might think, eating a gluten free diet is not limiting at all. In fact you can get more variety eating a gluten free diet than most people do eating their average diet. When people don’t have any limitations, it is ironic, but that is when people tend to eat the same thing day in and day out. When one is restricted to a specific diet either for health reasons (allergies, intolerance’s, sensitivities or digestive problems) – it forces you to become more creative and add more variety to your everyday eating.
On Wednesday night at my “Gourmet and Gluten Free” cooking class, my participants learned just that. By incorporating gluten free foods in your diet you can have more variety, colour and balance then you ever would have dreamed. For example we made these delicious “Everything Cookies” (recipe below) that had just about everything in them – except for gluten! Based on the response – these cookies tasted better than anything they had ever expected. Also included in the menu was a creamy carrot ginger apple soup, a quinoa pilaf salad with cashews and cherries, a tofu vegetable stir fry with buckwheat soba noodles, black bean and yam burgers, a pesto sauce on brown rice penne pasta and guacamole with blue corn chips. As you can see, there is no lack of flavour, variety, colour and texture in this menu. Gluten free grains are also extremely high in protein, calcium, vitamins, minerals and best of all they don’t make you bloated! You don’t have to be intolerant to gluten to have this variety in your diet – just be creative and have fun.

A word on Gluten:

Gluten is the protein in wheat that many people nowadays have difficulty digesting. If someone is gluten intolerant, they are likely to have Celiac Disease. This can be an extremely severe situation for some people as everyday digestion is compromised causing inflammation of the small intestine.
People who suffer from Celiac Disease need to stick to a gluten free diet indefinitely.
If someone is just simply sensitive to gluten containing foods it is important to stick to gluten free foods as much as possible to keep the gut lining nourished and soothed.

Examples of Gluten Free Grains:

Grains & Grain Products
GF Grains: amaranth, arrowroot, buckwheat, corn (cornmeal, corn grits), fava, flaxseed, garbanzo bean (chickpea, besan, gram or channa), hominy, hominy grits, kasha (toasted buckwheat), millet, pure uncontaminated oats, quinoa, rice, sago, tapioca

GF flours: bean flours (garbanzo, fava, romano), pure buckwheat flour, buckwheat bran, cornstarch, cornmeal, corn bran, garfava flour (garbanzo + fava bean flours), mesquite flour, quinoa flour, montina flour (made from Indian rice grass), nut flours and nut meals, pea flour, potato flour, potato starch, rice flour (white and brown), sorghum flour, soy (soya) flour, teff (or tef) flour

Breads and baked goods made with GF grains and free of other gluten-containing ingredients

Pastas made from rice, beans, corn, potato, quinoa, soy, wild rice and other GF grains
Cold cereals: puffed corn, amaranth, buckwheat, millet or rice, rice flakes and soy cereals
Hot cereals: hominy grits, soy grits, cream of buckwheat, cream of rice, puffed amaranth, rice flakes, quinoa flakes, soy flakes
Rice: brown, white, basmati, jasmine or wild rice
Grains: buckwheat, millet, amaranth, rice, corn, quinoa

Corn or rice tortillas

Everything (but gluten) Cookies

Ingredients:

1/3 cup maple syrup or agave
1/3 cup honey
2 tbsp brown rice syrup
2 tsp. vanilla
2 Tbs. almond butter
1/3 cup tahini
1 cup quinoa flakes
¼ cup puffed amaranth
¼ cup brown rice flour
½ cup sunflower seeds
½ cup pumpkin seeds
½ cup chocolate chips
¼ cup ground flaxseeds
1/3 cup currents
1/3 cup sesame seeds

Procedure:
1. Preheat oven to 350F. Lightly grease 2 large cookie sheets, or line with parchment paper.
2. In a small bowl, whisk together the maple syrup, honey, vanilla, almond butter and tahini.
3. In a medium bowl, mix together the remaining ingredients. Pour wet mixture over dry and stir to blend well.
4. Drop by tablespoonfuls onto prepared bake sheets.
5. Bake for 10-15 minutes, until golden brown. Cookies will firm up as they cool.

Makes 20-24 cookies.