Wednesday, April 18, 2018

Shepherd's Pie


Ingredients
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 450g mushrooms, thinly sliced
  • 450g frozen mixed vegetables
  • 1 cup reduced sodium vegetable broth
  • 540ml lentils, drained and rinsed
  • 600g potatoes, diced (rougly 3 medium)
  • 350g cauliflower, cut into bite size pieces
  • 3 tbsp unsweetened almond milk
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1/4 tsp crushed red pepper flakes
  • 1 tbsp cornstarch (or arrowroot powder)
  • 1 tbsp water
  • 1 tsp salt
  • 1/2 tsp black pepper

Directions
  • Preheat oven to 400F
  • Cut up the potato and cauliflower and place in a pot of boiling water, boil for 15-20 minutes or until potatoes and cauliflower are cooked.
  • While the potatoes and cauliflower cook sauté the onion and mushrooms in a tablespoon of water until onions are translucent, season with salt and pepper
  • Add in garlic and cook for another minute or two
  • Add the vegetable broth, lentils, frozen vegetables, thyme, rosemary and chilli flakes and stir until combined.
  • In a small bowl mix together the cornstarch and water, pour over vegetable mixture and stir until liquid thickens.
  • Pour vegetable mixture into a 9x13 pan.
  • Once potatoes and cauliflower are cooked, strain and then add the almond milk and begin to mash.
  • Top the vegetable mixture with the potato/cauliflower mix and place in the oven and bake for 25 minutes.


This recipe makes 8 servings, each serving is 2 SmartPoints.  I personally thinks it's best served with some of my Vegan Gravy

Vegan Gravy


Ingredients
  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 2 cups reduced sodium vegetable broth
  • 4 tablespoons low sodium Tamari Sauce (soy sauce will work also)
  • 2 tablespoons Nutritional Yeast
  • 1/2 teaspoon black pepper
  • 1 tablespoon cornstarch (or arrowroot powder)
  • 1 tablespoon water

Directions
  • In a small sauce pan add onion, garlic, black pepper, and 1/4 cups of vegetable broth.  Bring to a simmer and cook until onion is translucent.
  • Add in remaining vegetable broth, tamari, and nutritional yeast.  Mix everything together and add gravy mixture to a blender or use an immersion blender and blend until smooth.
  • Add mixture back to your pot and bring to a boil.
  • Mix cornstarch and water together and add to the gravy mixture, make sure to stir as you add the cornstarch mixture so that you don't get lumps.  Stir until gravy thickens and then remove from heat.


Makes 9 servings, each serving is 1/4 cups and 0 SmartPoints.

Monday, April 02, 2018

Sweet Potato, Chickpea, and Spinach Coconut Curry

*This recipe is adapted from the Oh She Glows Every Day Cookbook
Ingredients
  • 1 medium onion, diced
  • 1 tablespoon garlic, minced
  • 4 teaspoons ginger root, grated
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1/4 teaspoon red pepper flakes
  • 540ml canned chickpeas, drained and rinsed
  • 796 ml diced tomatoes
  • 400 ml light coconut milk
  • 5oz baby spinach
  • 14oz sweet potato, peeled and diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions
  • Add a tablespoon of water to a pot along with the onion, salt and pepper.  Sauté on medium heat until the onion has become translucent, add in the garlic and ginger and mix well.  After a minute add in the cumin, coriander, turmeric, and red pepper flakes stir well and cook for another minute.
  • Pour in the chickpeas, diced tomatoes, sweet potato and coconut milk and bring to a boil.  Reduce heat to a medium simmer and cover.  Cook for 25 minutes or until the sweet potato is cooked.
  • Turn off the heat and very carefully give the curry a few mashes using a potato masher, you don't want everything mashed.
  • Add in the spinach, stir a few times and allow the spinach to wilt.

This recipe makes 5 servings, each serving roughly 1 1/3 cups and is 5 SmartPoints.  I like to serve this curry with a side of basmati rice.

Wednesday, February 28, 2018

Minestrone Soup


Ingredients
  • 1 medium onion, chopped
  • 2 cloves of garlic, minced
  • 2 ribs of celery diced
  • 1 medium carrot, sliced and then quartered
  • 1 medium zucchini, sliced and then quartered
  • 1/2 cup of green beans cut into 1" pieces
  • 540ml can of white beans (cannellini, kidney, etc.)
  • 28oz can of diced tomatoes, no salt added
  • 43g uncooked macaroni pasta
  • 1 large handful of baby spinach
  • 1 vegetable bouillon cube
  • 6 cups water
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Directions
  • In a soup pot over medium heat add in the onion, celery, carrots and garlic, I use water to sauté them until the onion is translucent.
  • Add in the diced tomatoes, white beans, water, bouillon cube, and spices.  Give a good stir and then bring everything to a boil.  Once boiled lower the heat to a simmer and cook for 20 minutes.
  • Now add in the green beans and uncooked pasta, continue to simmer for another 12 minutes.
  • Add in the spinach and stir until wilted.


Makes 10 servings at 1 SmartPoint per serving (1 cup)

Sunday, January 14, 2018

Vegetable Stew


Ingredients
  • 1 small onion, minced
  • 1 small carrot, minced
  • 1 celery stalk, minced
  • 1 large onion, chopped
  • 2 tablespoons garlic, minced
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup green beans, chopped into 1" pieces
  • 1 cup corn
  • 15oz potato, chopped (roughly 2 medium potatoes)
  • 8oz cremini mushrooms, chopped into large pieces
  • 6oz portobello mushrooms, chopped into large pieces
  • 1 1/2 cups frozen green peas
  • 540ml diced tomatoes, no salt added
  • 398ml tomato sauce, no salt added
  • 3 3/4 cups vegetable broth, no salt added
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon dried sage
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon kitchen bouquet (browning gravy liquid)
  • 2 tablespoons cornstarch
  • 2 tablespoons water
  • salt and pepper to taste


Directions with an Instant Pot
  • Place your Instant Pot onto Saute and toss in the minced onion, carrot, celery and 1/4 cup of vegetable broth and cook until the onion starts to go translucent.  
  • Add in minced garlic and cook for another minute, stirring often.
  • Add in the mushrooms and cook until all liquid has been evaporated
  • Press Cancel on the Instant Pot and add in the rest of the ingredients except for the cornstarch, water and peas
  • Place lid on Instant Pot and turn the Steam Release Valve to Sealing.  
  • Press Pressure Cook and adjust cooking time to 15 minutes.
  • After your stew is done cooking you can either allow your Instant Pot to releasr the pressure on it's own or you can manually release the pressure.  If you are manually releasing the pressure please be careful, do not put your face or body parts near the steam release valve.  I cover the valve with a cloth and then release the pressure to keep myself from getting burned from the extremely hot steam.
  • Once the lid is off the Instant Pot stir in your frozen peas, the heat from the stew will heat them through.
  • Mix together the cornstarch and water and add to the stew to help thicken it, stirring a few times.

Directions without an Instant Pot
  • Place 1/4 cups vegetable broth into your pot along with the minced onion, carrot and celery.  Cook on medium/low until the onion is translucent.
  • Add in the garlic and cook for a few more minutes, stirring often.
  • Add in the mushrooms and cook until all the water has evaporated.
  • Add in the rest of the ingredients except for the cornstarch, water and peas.
  • Stir and bring to a boil.  Once boiling reduce heat and simmer, covered for 30 minutes or until the potato and carrots are cooked.
  • Add in your peas and stir, the heat from the stew will heat them through.
  • Mix together the cornstarch and water and add to the stew to help thicken it, stir a few times and then serve.

Makes roughly 16 servings (1 cup) at 1 SmartPoint per serving





Tuesday, January 09, 2018

Curried Sweet Potato Stew


Ingredients
  • 1 medium onion, diced
  • 2 tablespoons garlic, minced
  • 4 teaspoons ginger root, minced
  • 1 teaspoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground coriander
  • 1/4 teaspoon chili flakes
  • 15oz sweet potato, pealed and diced (about 1 large)
  • 1 small head of cauliflower, cut into bite sized pieces
  • 540ml chickpeas, drained and rinsed
  • 540ml diced tomatoes
  • 400ml light coconut milk
  • 1 cup vegetable broth, no salt added
  • 5oz baby spinach
  • 3/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste
  • 2 tablespoons water


Directions
  • In a nonstick pan add in your water, onion, and garlic and sauté on medium until onions become translucent
  • Add in ginger and cook for 1 minute.
  • Add in the curry powder, cumin, turmeric, coriander and chili flakes and cook for another minute or until spiced become fragrant
  • Add in sweet potato, cauliflower, chickpeas, diced tomatoes, coconut milk, vegetable broth and mix well. 
  • Bring the pot to a boil, reduce to a simmer, cover and let cook for 15 minutes.  At the 15 minute mark remove the lid, stir and continue cooking, uncovered for another 15 minutes.
  • Add in spinach and cook for another 3 minutes, stirring to help wilt the spinach.

Makes 8 servings (1 cup) for 3 SmartPoints.  I like to serve the stew over some basmati rice for a few additional SmartPoints.

Sunday, January 07, 2018

Chocolate Chip Banana Bread Baked Oatmeal


Ingredients
  • 1/2 cup quick oats
  • 1/2 cup water
  • 1 ripe banana, mashed
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon chia seeds (optional)
  • 1/2 teaspoon baking powder
  • 5g Enjoy Life mini chocolate chips

Directions
  • Preheat your oven to 380F
  • Place the quick oats, water, mashed banana, vanilla, chai seeds, and chocolate chips into a bowl and mix well. Spray your baking dish with cooking spray of choice and pour the mixture in.
  • Bake for 30 - 35 minutes.  When you take the oatmeal out the centre should feel a bit firm to the touch.

This recipe makes 1 serving and is 5 SmartPoints

Enjoy!

Shepherd's Pie