Peach Blueberry Oats

 

Summer means fresh, juicy peaches and blueberries that taste better than at any other time of year. This simple little dish is perfect for breakfast, a snack or even to use as a topping on some sweet “nice cream”. It can be eaten hot, warm or cold. Unlike crisp or cobbler, this dish is oil-free and sugar-free, relying on the natural sweetness and juice from the fruit. If you would like it a little sweeter, you can always drizzle a little maple syrup on top.

 

 

 

 

 

Peach Blueberry Oats

Great for breakfast or dessert!
Prep Time 10 mins
Cook Time 40 mins
Course Breakfast, Dessert, Snack
Servings 4 1/2 cup servings
Calories 195 kcal

Equipment

  • 8 X 8 glass baking dish

Ingredients
  

Ingredients

  • 4+ whole peaches, sliced Slice enough peaches to fully cover bottom of pan
  • 1 dry pint / 551 ml container fresh blueberries
  • 1 cup large flake oats
  • 1/2 - 1 tsp cinnamon
  • 1/2 cup water (optional) If your fruit is not super juicy, pour the water over the fruit and oats before baking

Instructions
 

Instructions

  • Preheat oven to 350 degrees F
  • Wash and slice peaches, cutting away from the stone and spread the slices on bottom of an 8 X 8 glass baking dish
  • Evenly spread blueberries on top of the peaches
  • Evenly sprinkle oats on top of the blueberries
  • Very lightly mix with a fork to incorporate oat layer into the fruit a little bit
  • If your fruit is not the juiciest, add the water
  • Dust with cinnamon
  • Place into preheated oven and bake for 40 minutes
  • Remove from oven and let cool for 1 minute, then use fork to thoroughly mix the baked fruit and oats together, until the oats are moist with fruit juice
  • Serve hot, warm or cold, on its own or as a topping over "nice" cream.
  • Drizzle with maple syrup if you like it sweeter (optional)

Notes

You may also cook this in the microwave on High for approximately 4 to 5 minutes. Stir after cooking.
Keyword Blueberries, Peaches, Summer

Fresh-from-the-Garden Salad with creamy herb dressing (Oil-free, plant-based, vegan)

Once the backyard veggie garden is planted, half the fun and excitement is waiting for the first harvest. The earliest things that I have seen (besides rhubarb) are many of the returning perennials, like sorrel, chives, mint or other herbs, radishes and different varieties of lettuce. 

Fresh Romaine, Arugula, Mint and Dill minutes after harvest and ready to form the backdrop for the Garden Salad

When the lettuce comes in, there is a window of opportunity to eat it before it bolts to flower and the leaves become bitter. Nothing beats this freshly-picked lettuce and other early crops to make a wonderful summer salad. A nice base is a combination of romaine leaves and spicy arugula, with a bit of chopped mint and a little bit of dill. It’s also fun to mix lettuces: leaf lettuce, boston, romaine and sorrel.

Artfully arrange brightly-coloured additions on top of the greens, such as:

  • Radish slices
  • Green onions or chives
  • Diced cucumber
  • Halved grape or cherry tomatoes
  • Nuts (almonds, walnuts, pecans)
  • Seeds (sunflower or pumpkin)
  • Edible flowers (zucchini blossoms or nasturtiums)
  • Fresh fruit (berries, sliced peaches or nectarines, pears)

Finally, a fresh, creamy oil-free dressing using the herbs from your garden.

Creamy Herb Dressing (Oil-Free)

A bright and delicious dressing or dip using fresh herbs from your garden.
Prep Time 10 mins
Course Dressings and Dips, Salad

Equipment

  • High-Speed Blender

Ingredients
  

  • 1 cup raw cashews, soaked for 10 to 15 minutes
  • 3/4 cup chopped fresh herbs (any combination of basil, parsley, cilantro, chives, oregano, marjoram, lovage, thyme or mint)
  • 2 or 3 cloves garlic, chopped
  • lemon or lime juice from 1/2 a lemon or lime
  • 1/4 cup water or vegetable broth, drizzled in as required to thin the dressing
  • Salt to taste

Instructions
 

  • Soak raw cashews for 10 or 15 minutes
  • Drain cashews and add to high-speed blender, along with all of the herbs, garlic and lemon juice
  • Blend at high speed until creamy consistency is reached. If dressing is too thick, thin with a little water or vegetable broth
  • Season with salt to taste - not too much salt!
  • Drizzle over arranged salads or use as dip for crudités 
  • Will keep in refrigerator for up to a week

Notes

I would not recommend using rosemary or sage here, as their flavour profile is too strong and would overpower the dressing.

 

Game Changer: Fat-Free Onion Cream

One of the most difficult parts of transitioning to a low-fat whole-food plant-based diet is trying to figure out sauces and dressings that don’t involve oil. Tahini and hummus take on a much bigger role in salads than ever before. When I found this onion cream at Fat-Free Vegan Kitchen, I fell in love and  had to share it.

This recipe uses only three ingredients: onions, lemon juice and a little salt. I used plain old yellow onions, but I suppose it would work with other kinds. The process is simple too – all you need is an oven and a blender.  The end result is a savoury and bright cream sauce that you can use in countless ways: mix into soups or stews, stir into a risotto or pasta sauce, use as a base for oil-free salad dressings and dips, or use instead of hummus or mayo in wraps and sandwiches. I even top my baked potato with it. I could eat it from the jar with a spoon, I love it so much!

2 tablespoons contain approximately 22 calories.

The recipe makes enough to almost fill a 500 ml mason jar, which will keep in the fridge for at least a week. It won’t last that long. 

Recipe for Fat-Free Onion Cream may be found at Susan Voisin’s Fat-Free Vegan Kitchen. 

Tofu Scramble – Easiest way to mimic scrambled eggs in the plant-based diet

I was never a huge fan of tofu. Now that I’ve been preparing it in different and more varied recipes, I’ve come to respect its versatility and how it can transform itself from soup to stir-fry to dessert. 1 cup of firm tofu has only 94 calories, a whopping 10 g of protein, 227 mg of calcium, 1.82 mg of iron and only 5 g of fat.

Tofu has the starring role in this dish, the plant-based version of scrambled eggs.  It’s quick. It’s simple. The trick here is to use black Himalayan salt. Kala namak is a kiln-fired rock salt used in South Asia and its sulphurous, pungent-smell stands in quite nicely for eggs.  It’s available on Amazon if you don’t have an international grocer nearby. This is a simple “base” recipe, which may be modified by adding different flavour profiles as outlined below.

Basic Tofu Scramble

Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Breakfast
Servings 4
Calories 210 kcal

Ingredients
  

  • 1 tbsp olive oil or vegan butter For oil-free version, sauté in water
  • 1 medium onion, diced
  • 3 large cloves of garlic, minced
  • 1 block extra-firm tofu
  • 2 tbsp nutritional yeast
  • 1 tsp turmeric
  • 3/4 tsp black Himalayan salt (Kala Namak Salt)
  • 1/2 tsp paprika
  • 2 scallions, diced

Instructions
 

  • Heat a large skillet to medium-high
  • Add olive oil or butter to pan (or water by the tablespoon if omitting oil)
  • Start by sautéing onions and garlic until soft and translucent. Don't let the garlic get too brown or it will taste bitter.
  • Crumble the block of tofu into the skillet
  • Sprinkle with nutritional yeast, turmeric, salt and paprika
  • Gently mix the spices into the tofu using a wooden spoon until everything is blended and fragrant, approximately 5 minutes or so
  • Fold in the diced scallions in the last minute of cooking

Variations on a Theme – just add the following ingredients to the basic scramble for a whole new breakfast experience. Experiment! Have fun!

Italian scramble

Add 1 tsp oregano, 10 halved cherry tomatoes, diced small green pepper, 4 sliced mushrooms, sprinkle with freshly chopped basil

Tex-Mex scramble

Add 1 tsp cumin, 1 tsp chili powder, 1/2 tsp coriander, 1 cup black beans, 1 diced red or green pepper, 2 large mushrooms, sliced, 1 finely diced jalapeño pepper. Sprinkle with fresh cilantro –  Serve with a little hot salsa. You can even wrap this into a tortilla for a breakfast burrito

Spanish scramble

Add 1 large cooked potato, diced to skillet with onions and garlic. Add 1 tsp oregano, 1/2 tsp smoked paprika, diced red pepper, 4 sliced mushrooms and a handful of baby spinach leaves. Sprinkle with parsley.

Caribbean scramble

Add 1 cooked sweet potato, diced, 1 cup very thinly-sliced collard greens (matchstick size) to skillet with onions and garlic. Add 1/4 tsp  allspice, 1/4 tsp cinnamon,  dash of hot sauce.

 

Creole Black-Eyed Peas with Collard Greens

From Texas Caviar to Hoppin’ John, black-eyed peas are the star of the show this time of year . It is said that eating these little beauties on New Year’s Day will bring much prosperity for the year ahead and if you add tomatoes, good health too.  Add collard greens (to represent the almighty dollar) and your financial future is set!

As superstitions go, this isn’t a bad one as black-eyed peas and collard greens are both nutrient-dense foods.

One cup of black-eyed peas has: 160 calories, 8.2 g of fibre, 5.2 g of protein and 263 mcg of folate, 53% of your daily required amount. All that fibre acts like a little toothbrush through the colon – most people don’t get enough.

One cup of cooked collard greens has only 49 calories, 5 g of fibre and 4 g of protein. It is extremely high in Vitamin K, Vitamin A and Vitamin C, plus a host of other nutrients. Collards are from the Brassica family, related to cabbage, Swiss chard, broccoli, cauliflower, kale and Brussels sprouts. These cruciferous veggies have sulfur-containing compounds known as glucosinolates which may reduce cancer risk.

Get all of that goodness inside of you with this spicy Creole-inspired dish. It’s a perfect food any day in January! 

Creole Black-Eyed Peas with Garlicky Collard Greens

A perfect New Year's Day dish, guaranteed to bring you good health and prosperity throughout the year! Black-eyed peas in a spicy tomato broth, served with collard greens lightly sautéed with garlic.
Prep Time 15 mins
Cook Time 1 hr 30 mins
Course Main Course
Cuisine Creole

Ingredients
  

  • 2 onions diced
  • 1 green bell pepper seeded and diced
  • 1 jalapeno pepper seeded and diced
  • 2 stalks celery diced
  • 3-4 cloves garlic minced
  • 2 cups dried black-eyed peas rinsed and soaked overnight (8-10 hours)
  • 6 cups vegetable broth or water
  • 28 oz canned diced tomatoes fire-roasted preferred, but regular are fine
  • 2 bay leaves
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp salt or to taste
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper or to taste
  • 1/4-1/2 tsp Liquid Smoke
  • 1 tbsp Louisiana-style hot sauce optional

For the Collard Greens

  • 1 bunch collard greens
  • 1 pint cherry or grape tomatoes cut into halves
  • 1/4 cup water or vegetable broth
  • 3 cloves garlic minced
  • 2 tbsp coconut aminos or soy sauce

Instructions
 

  • Heat a 5L/5QT pot to medium-high. Add a little water to the pot and sauté the onions, garlic, and celery until softened. Add the rest of the ingredients except the liquid smoke. Bring to a boil, then reduce heat, cover and simmer for approximately 1.5 hours or until the peas are soft. At that point add the liquid smoke, starting with 1/4 tsp (as it is pretty potent and can destroy the dish if too much is added). Cook an additional few minutes and serve, hot.

For the Collard Greens

  • Remove and discard stems and centre ribs of collard greens. Cut leaves into 1-inch pieces. 
  • Heat 12" skillet to Medium-High
  • Add 1 tbsp of water (or broth, if using) plus the garlic to the pan, stirring for just a few seconds. Add the chopped collards, cherry tomatoes and remaining water to pan, gently sautéing until greens are tender but not mushy . Sprinkle with coconut aminos or soy sauce to taste. Give a final stir and serve with the black-eyed peas over brown rice.

Notes

 
 
Keyword Oil-free, Vegan