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

Easy Zucchini Bites Appetizer

Ingredients

2 cups shredded zucchini (squeeze out any excess moisture with a paper towel)
2 flaxseed eggs
1 small yellow onion
1/2 cup nutritional yeast
1/2 cup Italian style bread crumbs
1 tsp. dried parsley
1/2 tsp. garlic powder
Salt & pepper

Preheat your oven to 400 degrees and spray a mini muffin pan with cooking spray.
In a large bowl, add the eggs and then add the zucchini, onion, cheeses, bread crumbs and seasonings.

Fill muffin pan and bake for 15-17 minutes until the tops are a deep golden brown.
Serve with marinara sauce or ranch dressing for dipping if desired.


Adapted from The Naptime Chef   http://www.eatdrinkeat.com/2012/08/easy-zucchini-bites-appetizer.html

Mushroom Gravy

Ingredients

• 1/2 large onion, minced
• 10 regular-sized or 6 large mushrooms, sliced or chopped
• 2 cloves garlic, minced
• 2 cups vegetable broth
• 1/2 – 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary, crushed (optional)
• 1/4 -1/2 teaspoon rubbed sage
• 1 tablespoon nutritional yeast
• 1 teaspoon sherry (optional)
• 1 tablespoon liquid aminos or soy sauce
• 2 tablespoons unbleached flour (substitute with arrowroot for gluten-free)
• 1/4 cup non-dairy milk
• salt and freshly ground black pepper, to taste

Instructions

1. In a medium-sized non-stick saucepan, sauté the onion until beginning to brown, about 5-10 minutes (adding a pinch of baking soda speeds things up). Add the mushrooms and 1 tablespoon of water, and cook for another 3 minutes. Add the garlic, and cook, stirring, for another minute.
2. Add the vegetable broth, herbs, nutritional yeast, sherry, and soy sauce. In a bowl, whisk or blend (with a hand blender) the “milk” and flour together until smooth. Add it to the saucepan and stir well. Simmer, stirring occasionally, for 15 minutes. Season with salt and pepper to taste and serve.

Credit and inspiration: Author: Susan Voisin, FatFree Vegan Kitchen

Serves: 6

Cauliflower and Sweet Potato Soup

Sweet Potato Cauliflower Soup

yield: 6 to 8 servings

• 1 large head cauliflower (the one I used was at least 7″ in diameter
• olive oil for drizzling
• Few dashes garam masala (optional)
• 3 medium to large sized peeled sweet potatoes, cut into 1″ pieces
• 1 sweet onion, diced
• 2 cloves garlic
• 7 cups filtered water

• Garam Masala spice mix:
  1 tablespoon ground cumin
• 1 1/2 teaspoons ground coriander
• 1 1/2 teaspoons ground cardamom
• 1 1/2 teaspoons ground black pepper

First, preheat your oven to 400 °F and cut up your cauliflower into bite sized pieces. Sprinkle cauliflower lightly with garam masala. Place cauliflower onto ungreased cookie sheet and lightly drizzle with olive oil. Place in oven and let roast until golden brown on the tops and tender, but not mushy, about 20-30 minutes. There’s no need to flip ’em. Just remove from oven and let cool while you cook the rest of the soup.

In large stockpot, bring sweet potato, onion, garlic and water to a boil. Salt (abt 3/4 tsp) and stir. Reduce heat and allow to remain at a constant simmer until sweet potatoes are tender. Add in cooked cauliflower and divide soup into two parts. Include the broth in the first part. 

Let soup cool and then blend one part soup in blender until very smooth. Combine with second part soup and stir. Only use the vegetables from the second part to add to the pureed soup. Salt to taste and warm up over stovetop if needed.

Inspiration: http://www.allysonkramer.com/2011/10/sweet-potato-cauliflower-soup/