SESAME GLAZED CAULIFLOWER "WINGS"

Ingredients

For the sauce:

• ½ c liquid aminos or soy sauce (or tamari for gluten free)
• ¼ c maple syrup 
• ½ T grated fresh ginger
• 1 T sesame oil
• ¼ c rice vinegar
• 1-2 sliced scallions
• 1 T sesame seeds

For the cauliflower:

• One large head cauliflower
• ½ c flour (I used brown rice flour, but I have seen similar recipes where regular all purpose flour was used)
• ½ c almond, hemp or soy milk
• ½ t garlic powder
• Optional additional sesame seeds and/or scallions for garnish

INSTRUCTIONS

For the sauce:

1. Combine all of the sauce ingredients in a bowl and whisk together. Set aside.

For the cauliflower:

1. Preheat your oven to 450°F, and spray a baking sheet with oil or cooking spray.
2. Cut the cauliflower into florets. The smaller they are, the faster they will cook and softer they will get.
3. Whisk together the remaining ingredients in a bowl.
4. Toss the cauliflower in the batter until thoroughly coated.
5. Arrange the cauliflower on the baking sheet in a single layer.
6. Bake for 15-20 minutes, or until slightly less done than you want them.
7. Remove from the oven and pour the sauce over the cauliflower (see Note).
8. Return to oven for another 5 minutes.
9. Remove from the oven and gently flip and toss the cauliflower in the sauce on the sheet.
10. Return to the oven for another 5 minutes.
11. Place the cauliflower on a serving plate or bowl, and if desired, sprinkle with some additional scallion and/or sesame seeds.
12. If desired, pour any remaining sauce off of the baking sheet into a bowl for dipping.

NOTES

This does make quite a bit of sauce. I like to pour it all over and let it cook down a bit in the oven, but you can pour over less, and save some for dipping.

Orange Cauliflower

Healthy Benefits

Cauliflower’s anti-inflammatory abilities- found especially in its supply of Vitamin K, Vitamin C, various antioxidants, and omega-3 fatty acids- help to keep arteries and blood vessels free from plaque build-up, lessening the chances of high blood pressure and out of control cholesterol levels developing.

Servings: 2-3

Ingredients   

Produce

1/2 cup Bell peppers
1 Cauliflower broken into florets, medium sized2 cloves Garlic1/4 tsp Ginger, ground2 tbsp Green onion1 tbsp Orange zest

Canned Goods

• 3/4 cup Vegetable broth

Condiments

• 2 tsp Liquid Aminos (or soy sauce)

Baking & Spices

• 1/2 cup All-purpose flour
  1/4 tsp Black pepper1/2 cup Corn starch1 tsp Salt1/2 tsp Sesame seeds2 tbsp Maple Syrup

Oils & Vinegars

• 1 TSPB Oil

Drinks

1/2 cup Orange juice, freshly squeezed

Liquids

1/4 cup Water

Preparation

        In a first pan

• In frying pan, heat half tbsp. oil and add the diced peppers. Sauté them for a one or two minutes until they turn golden. Make sure that you are not overcooking the peppers. Set aside and leave in the pan.
  
  In a bowl
• Mix the corn starch and all-purpose flour with a pinch of salt and water to make a thick batter.
• The batter should be thick enough to coat the cauliflower florets evenly.
  
  In a second pan
• Dip each cauliflower floret into the batter and add them into hot oil for frying.
• Fry them in batches so as to not overcrowd the pan.
• Once the batter covering the florets turns crisp, drain them out of the oil and place them on paper towels.
• Once you are done frying all the florets, you have to keep them crisp until you are ready to toss them in the sauce.
  
  Sauce
• For the sauce, heat 1/2 tbsp oil in the pan you roasted the peppers in (the first pan). Add minced ginger and garlic.
• Sauté them for a minute until they turn golden. Add the orange zest in.
• Add the broth, orange juice, Liquid Aminos (or soy sauce), maple syrup and mix.
• Meanwhile, mix 2 tbsp of corn starch in water to make a thin paste.
• Once the broth-orange mixture begins to boil, lower the heat. Add the crushed black pepper and salt.
• Add the corn starch paste into the boiling mixture in a slow steady stream. Make sure you are constantly stirring the simmering mixture with your other hand while adding the corn flour paste.
• Once the mixture thickens, toss in the fried cauliflower and the sautéed bell peppers.
• Mix well and increase the heat up a notch. Heat for one or two minutes.
• Transfer it to a serving dish and garnish with sesame seeds and sliced green onions.

Modified from http://yummilyyours.com/

Easy Pad Thai

Healthy Benefits

Nutritional highlights. Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Servings: 2-3

Ingredients   

• 1 cup water, plus more for soaking the noodles
• 1 10-oz. package rice noodles or ramen-style noodles
• 2 Tbsp. olive oil
• 2 cloves garlic
• 1/2 12-oz. package extra-firm tofu, drained and cut into chunks
• 4 Tbsp. Liquid Amino's (or soy sauce)
• 2 Tbsp. peanut butter
• Juice of 2 limes
• 3 Tbsp. maple syrup
• Hot Pepper Flakes, to taste
• Sliced scallions, for garnish
• Chopped peanuts, for garnish (optional)

Preparation

• Fill a large bowl with boiling water. Submerge rice noodles in the water and soak for about 15 minutes.
• In a large frying pan, heat the olive oil over medium heat and add the garlic cloves and tofu chunks. Drizzle 1 tablespoon of the soy sauce over the tofu and sauté until golden brown.
• In a small bowl, whisk together the peanut butter, lime juice, maple syrup, hot pepper flakes, remaining liquid aminos and 1 cup of water.
• Add the soaked noodles and peanut butter mixture to the tofu and cook through for about 5 minutes.
• Garnish with sliced scallions and chopped peanuts and serve right away. 

Inspired by http://www.peta.org/recipes/easy-vegan-pad-thai/

Squash (or Pumpkin), Kale (or Spinach) and Walnuts Pasta

Healthy Benefits

Squash is an important source of many nutrients, including vitamin C, magnesium, and other antioxidant compounds. These vitamins and minerals are important antioxidant components in the body, which help to neutralize free radicals throughout the body.

Ingredients   

• 2 cups (2 servings) linguini or spaghetti 
• 3 tbsp / 45 ml olive oil
• 2-3 garlic cloves, finely diced
• 2 cups of cubed butternut squash / pumpkin*
• 1 handful of kale or spinach
• ½-1 tsp chili flakes (depending on level of heat and your preference)
• ½ lemon, zest and juice
• salt and pepper, to taste
• 1/4 cup walnuts, finely chopped

Preparation 

1. Coat cubed butternut squash in 1 tbsp of olive oil and season with salt. Bake at 435º F for about 40-45 minutes, until butternut squash turns soft and gets lightly caramelized.
2. Heat up 2 tbsp of olive oil in a pan. Fry off garlic gently on a low-medium heat, stirring frequently so it doesn’t burn. Add chili flakes and cook for another minute or two stirring frequently.
3. Cook pasta for a minute shorter than you would normally.
4. Mash half the squash with a potato masher. Put both mashed and whole butternut squash chunks into the pan with chili and garlic.
5. Add drained pasta and washed spinach into the pan. Incorporate them well into the pumpkin. Taste and season with pepper, a squeeze of lemon juice and additional salt and chili if needed.
6. Serve immediately with chopped walnuts and lemon zest on top.

Inspired by http://www.lazycatkitchen.com/pumpkin-spinach-and-walnut-spaghetti/

Mushroom Stroganoff

Healthy Benefits

When it comes to antioxidants -the substances that help fight free radicals that are the result of oxidation in our body-we’re more likely to think of colourful vegetables than neutral-hued mushrooms. 

B vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin): 100 grams (31/2 ounces) of Crimini have 44 percent and 30 percent of your daily recommended amount, respectively, white button have 36 and 30 percent, and oyster mushrooms have 32 and 39 percent.

Ingredients    

8 ounces uncooked ribbon noodles (per serving)

1 tablespoon olive oil

1 yellow onion, chopped

3 tablespoons whole wheat flour

2 cups vegetable broth

1 tablespoon Liquid Aminos (or soy sauce)

1 teaspoon lemon juice

1 teaspoon tomato paste

1 pounds mushrooms (half Portobello and half White Button mushrooms), cut into large 2-inch chunks

1/2 teaspoon dried thyme

1/2 teaspoon dried sage

1/2 teaspoon salt

10 turns of fresh ground, black pepper

1/4 cup flat-leaf parsley, minced

Preparation 

1. Cook the noodles per the direction on the package. Under cook them a bit because they will be cooked again once incorporated into the sauce.
2. Drain and set aside.
3. In a large saucepan, add the olive oil and sauté the onions for 3 minutes over medium heat.
4. Add the flour and cook for 30 seconds, stirring constantly.
5. Gradually add the broth, soy sauce, lemon juice, and tomato paste, while stirring at the same time. Stir until mixture becomes thick and bubbly, about a minute.
6. Add the mushrooms, thyme, sage, and salt. Stir to combine.
7. Cook for 5 minutes, stirring frequently until mushrooms have shrunk in size.
8. Add the noodles, 1 tablespoon of flour, black pepper, and parsley and cook on low for an additional 5 minutes.
9. Garnish with parsley.

Banana Nut Bread

Healthy Benefits

They contain several essential nutrients, and have benefits for digestion, heart health and weight loss. Bananas contain a fair amount of fiber, as well as several antioxidants. 
Bananas are a great dietary source of potassium. Potassium is a mineral that is essential for heart health, especially blood pressure control. Yet despite its importance, most people are not getting enough potassium in their diet. 

Bananas may help relieve muscle cramps caused by exercise. They also provide excellent fuel for endurance exercise.

Ingredients    

2 cups whole wheat flour
1-1/2 tsp baking powder
1/4 cup maple syrup
1/4 cup apple sauce
4 (or 3) ripe bananas
1 tbsp chia seeds
1/4 cup water
1 tsp vanilla extract
3/4 to 1 cup ground walnuts

Preparation  

1. Preheat over to 350 degrees
2. Mix flour and baking soda in a bowl
3. In a large bowl, stir maple syrup and apple sauce together, then add bananas and mash them (potato masher works good). Stir in he water and vanilla and mix well. Add the flour mixture with the chopped nuts and stir to mix.
4. Spread in a nonstick or lightly sprayed oil-sprayed 9 inch square baking pan.
5. Bake for 50 minutes.

Crispy Cauliflower Wings

Healthy Benefits

This is one vegetable that deserves a regular rotation in your diet, however, as it contains an impressive array of nutrients, including vitamins, minerals, antioxidants, and other phytochemicals.

Ingredients   223 calories per serving (serves 2)

1 small cauliflower head

Batter
1/2 cup whole wheat or other grain flour

1/2 cup almond milk
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes 
1 cup Panko crumbs

Sauce

4 tablespoons maple syrup
2 tablespoons liquid aminos
1/2 teaspoon sesame seeds
1/4 teaspoon ground black pepper
3/4 teaspoon ground ginger
Chopped scallions & sesame seeds, for garnish

Preparation  

Preheat oven to 450 degrees.

1. Prepare a baking sheet by lining it with a baking sheet foil but don't spray.
2. Remove stems from florets from the cauliflower and cut into small pieces.
3. Place the bread crumbs in a bowl. In another bowl, mix all the batter ingredients together.
4. Toss the cauliflower in the mixture one at a time, shaking off excess batter. Then, dip the cauliflower into the breadcrumbs to coat, then place onto the baking sheet. 
5. Bake for 22 minutes.
6. Prepare the sauce ingredients.
7. You can stop here, and serve the wings sauceless with sauce on the side (it is not a very thick sauce). The cauliflower will be CRISPY this way. Alternatively, coat the wings in the sauce. With a pastry brush, brush the sauce onto the cauliflower and bake for 5 minutes for the sauce to soak into the wings.

Note to vegan chef: Consider doubling the sauce for full flavor. There was barely enough to go around but crispy was very goo! You can also extend the mix by adding more almond milk or doubling that too.

Inspiration: Jessica in the kitchen