Quinoa Veggie Patties w/ Carrot and Zucchini

written by Tamar Saskin

These quinoa patties are vegan, dairy free, gluten free and high in protein and made with zucchini, carrot and shallots.

Looking for a delicious meal packed with veggies and that’s easy to eat? Try these delicious quinoa patties that are travel friendly and keep well in the fridge as leftovers that can easily be reheated for lunch.  We’ve included shallots, carrots, and zucchini in these vegan, dairy-free and gluten-free patties that are similar to veggie burgers, but you could use onion, garlic, other root veggies like sweet potato or beets, and other leafy greens like chard or kale. Because these patties are baked, it makes this recipe so much easier to prepare than frying them on the stove top.

The magic ingredient that is the base of these patties and works to hold everything together is quinoa. Soaking quinoa in a bowl of water overnight or during the day before you prepare this recipe will make the quinoa softer, more sticky and better at holding the other ingredients together in the shape of burgers. Besides this, soaking quinoa is an important step to make it easier on the digestive system as well as make its nutrients more accessible to the body. Grains, nuts and seeds contain phytic acid, which binds to the minerals in these foods, making it difficult for the body to access these nutrients. But, soaking grains, nuts and seeds helps to reduce the the phytic acid content.

Quinoa is an excellent source of protein, fiber, and many minerals including manganese, magnesium, zinc and potassium. It’s fiber content is as much as 10-16 grams per 100 grams, which helps support removal of waste through your digestive system as well as prevent your blood sugar from spiking.  And, it’s protein content is 8 grams per cup and contains all nine of the essential amino acids. The essential amino acids are normally only found in animal based foods, so quinoa is quite a special plant based food that vegetarians can get protein from.

We hope you’ll give these quinoa patties a try. Let us know if you do and snap a photo and tag us on Instagram or Facebook, we’d love to see how they turn out!

Quinoa Veggie Patties w/ Carrot and Zucchini

1 cup dried quinoa
2 cups water
1 Tbsp extra virgin olive oil
2 shallots, finely diced
2 small carrots, grated
1 small zucchini, grated
1 (10 ounce) package chopped spinach, thawed and squeezed dry
1 Tbsp almond flour (or other gluten free flour of choice)
1 Tbsp buckwheat flour (or other gluten free flour of choice)
½ tsp baking powder
2 Tbsp tahini
1 tsp sea salt
Some freshly ground pepper
⅛ cup chopped fresh cilantro
2 tsp lemon juice
1 Tbsp coconut dairy-free, unsweetened yogurt

Directions:

  1. We recommend soaking the quinoa in a bowl of water overnight or during the day before you make this recipe.  Then drain the quinoa and toss out the water.

  2. Place the quinoa, water, and olive oil in a large sauce pot and bring it to a boil.

  3. Lower to a simmer and cook the quinoa, covered, stirring occasionally for 20 minutes, until tender and all the liquid is absorbed.

  4. Let the quinoa cool to room temperature (you can place it in the fridge to speed this process up).

  5. Preheat the oven to 400 F

  6. Place the cooked quinoa into a large bowl with the shallots, carrots, zucchini, spinach, flour, baking powder, yogurt, tahini, salt, pepper, cilantro, and lemon juice.

  7. Mix well.

  8. Line a baking sheet with parchment paper.

  9. Lightly oil the paper with avocado oil.

  10. Using a ¼ cup to measure, place the scooped mixture on the paper and press down lightly to form patties.

  11. Bake for about 20 minutes or until lightly browned (10 minutes on each side).


References:

  1. https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section7

Summer Rolls With Almond Butter Dipping Sauce

written by Tamar Saskin

This is a recipe for summer rolls and rice wraps with veggie wraps and delicious almond ginger dipping sauce

We’ve always loved summer rolls for their refreshing, crisp veggies and the sweet-salty dipping sauce. The best part about summer rolls is that they require no cooking and are an easy vegan and gluten free snack or lunch to prepare.  We decided to fill our rice wraps with cucumber, carrots, basil, red pepper, purple cabbage, and baby spinach but you can really use any fresh veggies you have in your fridge and experiment with adding in other fresh herbs that you like, such as mint and cilantro, or even add in some marinated tofu, tempeh, shrimp or chicken for additional protein. Our dipping sauce is made with almond butter and ginger for some plant based protein and delicious flavours to infuse with the veggies.

Spinach is a wonderful leafy green packed with iron, vitamins and minerals. We always recommend keeping a box of baby spinach in the fridge because it’s an easy way to add greens to just about anything: wraps, salads, omelettes, soups and smoothies. Spinach contains Vitamin K, fiber, potassium, magnesium, calcium, phosphorus and thiamine. Spinach is a good source of iron, making it wonderful vegetable to include in your diet if you’re vegan and not eating animal products.  The iron found in spinach is more absorbable when it’s cooked, as opposed to eating it raw (so make sure to saute your spinach or add it to a soup if you want to eat more iron). Spinach also contains small amounts of an antioxidant called alpha-lipoic acid which plays a role in balancing glucose levels and increasing insulin sensitivity.  Spinach contains our favorite green pigment chlorophyll, which gives plants their beautiful green color and has been studied for its potential role in cancer prevention.

Purple cabbage adds wonderful color to these summer rolls, along with many more antioxidants, vitamins and minerals.  Being a member of the cruciferous vegetable family, purple cabbage is a great food to include in your diet to get sulfur-containing glucosinolates, the compounds that have been studied for their role in cancer prevention and supporting the liver in breaking down toxins. Purple cabbage is a good source of vitamin C, which is always helpful for your immune system.  

We hope you’ll give this recipe a try and make these summer rolls as an appetizer, for a snack or for lunch.  They are best eaten fresh when made, but if you need to prepare them in advance you can place a damp paper towel over them to prevent the rice paper from dying out.  The sauce will stay fresh for several days when stored in the fridge.

summer rice wraps 1.jpg


Summer Rolls With Almond Butter Dipping Sauce

½ English cucumber, sliced in matchsticks
1 carrot, sliced in matchsticks
12 basil leaves
½ red pepper, sliced in thin strips
2 cups of purple cabbage (or red cabbage), slivered/sliced thinly
½ box of baby spinach

Dipping Sauce:
3 Tbsp of almond butter
2 tsp of tamari
1 and ½ tsp of maple syrup
½ tsp grated ginger
1 tsp of lime juice
½ tsp of toasted sesame oil
¼ cup of water

Directions:

For the Summer Rolls:

  1. Chop all the vegetables in thin slices.

  2. Fill a deep dish or saucepan (that’s 2 to 3 inches deep) with hot water.

  3. Place each sheet of rice paper in hot water for 10-15 seconds to soften slightly.

  4. Remove the rice paper from the water and place it flat on a plate or cutting board.

  5. Place the vegetables in the center of the rice paper.

  6. Roll the rice paper to form a wrap (roll over the edge closest to you, then fold in the left side, then the right side, then roll over completely).

For the Dipping Sauce:

  1. Place all ingredients in a bowl and stir, except the water.

  2. Slowly add the water as needed and mix until smooth (you may need more or less than ¼ cup of water).

This is a recipe for summer rolls and rice wraps with veggie wraps and delicious almond ginger dipping sauce

Strawberry Coconut & Cherry Popsicles

written by Tamar Saskin

these are strawberry coconut and cherry popsicles that are vegan and dairy free and also sugar free

Looking for a delicious refreshing popsicle recipe to rescue you from this summer heat? Try these nutritious strawberry, coconut, cherry popsicles! They are delicious and do not take long to prepare, the hardest part is resisting the temptation to eat them while waiting for them to freeze fully. There are only two layers to the popsicle, the strawberry layer and the coconut layer. Then we threw in some sliced cherries to add some additional health benefits and delicious flavour, as well as to create some contrast with the colors.

Besides the delicious flavour of strawberries, these berries also have a lot of nutritional benefits. First of all they contain anthocyanins, a type of flavonoid that is responsible for the beautiful color of strawberries and is also a type of antioxidant. Another flavonoid and antioxidant, quercetin, is found in strawberries and is known for its anti-inflammatory properties. Strawberries are also a good source of fiber and potassium which are both important nutrients for heart health. They have a low glycemic index making them a wonderful sweet berry that won’t impact blood sugar as much as other fruits do.  Strawberries are a good low-sugar snack that we recommend for anyone that has Type 1 or Type 2 diabetes or if you’re following a low-sugar diet or even the candida diet (if you are not strictly eliminating all berries). Lastly, strawberries taste delicious and are easy to incorporate into your diet. They can be added to salads, smoothies, popsicles, or enjoyed on their own with a little squeeze of lemon juice (a simple and yet delicious combo).

Cherries have a delicious tart yet sweet flavour as well as many health benefits. Cherries are an excellent source of vitamin C and antioxidants.  Cherries, like strawberries, have a low glycemic index so they won’t spike your blood sugar level in the way that sugary desserts do.

We hope you will give these delicious popsicles a try during the summer- it's such a lovely recipe because it's sweetened with low-glycemic fruits and can be made completely sugar free by using monkfruit sweetener instead of maple syrup or honey.  Alternatively, you could even omit sweetener all together and simply use fruit and coconut milk.  These popsicles are also vegan and dairy free, making them friendly for everyone.  We promise you won’t regret it!

 

these popsicles are dairy free and sugar free and made with coconut, strawberries and cherry.  This popsicle recipe is so easy.

 

Strawberry Coconut & Cherry Popsicles

Coconut layer:
¾  cup full fat coconut milk (from can)
1 ½ tsp monkfruit sweetener, honey or maple syrup

Strawberry layer:
1 1/2  cups frozen or fresh strawberries (if using frozen berries, add ½ cup of water)
1 tsp lemon juice

Cherries:
6 cherries, sliced in thin pieces

Directions:

  1. Whisk together the coconut milk with sweetener of choice in a bowl.

  2. Blend the strawberries and lemon juice in a high-speed blender until smooth and liquid.

  3. Slice the cherries in thin pieces (you’ll need to remove the pits).

  4. Pour the strawberry liquid into 6 popsicle molds, filling them ½ way.

  5. Then pour in the coconut milk over top of the strawberry liquid (it will mix in slightly with the strawberry liquid).

  6. Place some slices of cherries into each popsicle mold.

  7. Place the popsicles in the freezer for 1 hour.  

  8. Then carefully stick wooden sticks into each popsicle.  Place back in the freezer and freeze for 3-4 hours, until solidified completely.

 

these popsicles are dairy free and sugar free and made with coconut, strawberries and cherry.  This popsicle recipe is so easy.

Marinated Beet Salad w/ Almond and Sesame Seed Crumble

marinated beets, marinated beet salad

While we often associate beets with warming, hearty winter recipes, this root veggie is also delicious in the spring and summer.  In fact, beets prepared in a flavourful marinade served over salad greens is one of the tastiest ways to eat them.  This recipe is uplifting and refreshing with zesty lemon juice and a subtle bite from fresh garlic.

Beets are rich in the phytonutrients called betalains (gives them their beautiful color), which have been studied for their antioxidant properties as well as for their role in supporting the liver's ability to detox toxins from the body. 

If you eat dairy, you could add some goat or sheep cheese crumbled over top of this salad.  You could also add in some other vegetables, such as cucumber and radishes, if you want more variety.  But, the crunch of the toasted sesame seeds and almonds pairs perfectly with the tender beets.

marinated beets, marinated beet salad

Marinated Beet Salad w/ Almond and Sesame Seed Crumble

2 large beets, peeled
1 bunch of red leaf lettuce (or other type of lettuce that you like)

Marinade:
1 Tbsp extra virgin olive oil
2 Tbsp fresh lemon juice
1 Tbsp balsamic vinegar
1/2 of a small garlic clove, minced
sea salt and pepper

Almond and Sesame Seed Crumble:
3 Tbsp sesame seeds
3 Tbsp sliced almonds

marinated beets, marinated beet salad

Directions:
1. Peel the beets and cut into small wedges.
2. Place the beets in a small pot with around 1/4 cup of water (enough water to cover the bottom of the pot and some of the beets, but they don't need to be completely covered).
3. Bring to a boil and then reduce to a simmer.  Cover and simmer on low heat for 15 minutes, or until the beets are tender.
4. Run the beets under cold water to cool them down.
5. Then toss the beets together with the marinade in a bowl.  Add sea salt and pepper to taste>
6. While the beets are cooking- rinse off the lettuce well and  make sure to dry.  Pull the leaves apart carefully, leaving them whole (remove any wilted or dirty parts).
7. Place the leaves out on a serving platter and serve some beets into the center of each leaf.
8. Place the sliced almonds and sesame seeds on a baking sheet and toast lightly at 350 in the oven for 5-7 minutes, until just light golden (be careful not to burn).
9. Once toasted, pulse the almonds and sesame seeds in the food processor into a crumble.
10. Sprinkle the crumble over top of the beets right before serving.

 

 

Creamy Cauliflower and Celeriac Soup

cauliflower soup, cauliflower celeriac soup, vegan cauliflower soup

This creamy cauliflower and celeriac soup was our farewell to winter for another year. As it warms up outside, we feel less inclined to eat soups and gradually transition to plenty of cool, hearty spring salads. Anything to avoid turning on the stove when it’s warm out!

In lieu of using a traditional mirepoix that consists of onion, celery, and carrots, we added celery’s sibling celeriac to the mix (also known as celery root). While celeriac is not so pleasant on the eyes, once you peel away the twisted, dirty outer layers it reveals a smooth white flesh that packs an earthy, subtle celery flavour.

Celeriac is great to eat raw in salads, as a puree that’s a wonderful alternative to mashed potatoes, or in soup recipes as we’ve done here. This soup is great for a chilly evening, or you can turn it into a delicious cold soup by adding in a few pears or apples to the mix.

 

Creamy Cauliflower and Celeriac Soup

Ingredients:
2 to 3 tsp Lee’s Za'atar Star ghee (or use any type of ghee or regular olive oil)
1 yellow onion, chopped
3 cloves of garlic, chopped
1 Tbsp fresh thyme, chopped (plus extra for garnish)
sea salt, to taste
1 head celeriac, chopped
1 head cauliflower, chopped
3 cups vegetable broth
½ cup coconut milk

Directions:

  1. In a pot over medium-low heat, melt the ghee. Add the onions and a pinch of salt, sauteeing until translucent (about 5 minutes). Add in the garlic and thyme, cooking until fragrant.

  2. Add in the celeriac and cauliflower, sauteeing for 7-8 minutes until softened.

  3. Add in vegetable broth and coconut milk, adjusting if needed.

  4. Bring to a boil and reduce to a simmer, cooking until vegetables are completely soft.

  5. Puree the soup using either an immersion blender or carefully transfer to a stand blender.

  6. Top with a sprinkle of fresh thyme.

Cacao Cherry Granola Clusters

Written by Bronwyn Cawker

granola, gluten free granola, healthy granola, chocolate granola.jpg

Granola doesn't last very long around Living Kitchen HQ. We love it so much that we could eat it for every meal (alright, maybe we're exaggerating a little bit). While oats are packed with heart-healthy soluble fibre that makes for a satiating breakfast, store-bought versions are often high in sugar - around 12.5 grams per cup according to The Guardian. Eating this first thing in the morning can absolutely be a recipe for a massive energy spike and crash later in the day. 

Homemade granola is definitely the best option if you're looking to control your sugar intake. It is easy to prepare a large batch on Sundays to use for grab-and-go breakfasts or snacks. Prioritize loading it up with healthy fats from nut butter and seeds, adding sweetness with honey or unsweetened dried fruit. 

We created these crunchy granola clusters that are packed with cacao, peanut butter, and dried cherries. It is light on sweetness with only a touch of raw wildflower honey from Beekeeper's Naturals. The best part? It's completely adaptable and you can modify our recipe to include the things you love.

Plus we have an awesome cooking technique that you can use to get nice crunchy clusters! 

healthy granola, granola, honey, raw honey, gluten free

Cacao Cherry Granola Clusters

Dry Ingredients:
2 cups rolled oats
1/4 cup raw pepitas
1/4 cup flaked coconut
1 tbsp raw cacao powder
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp sea salt

Wet Ingredients:
1/4 cup peanut butter (or preferred alternative)
3 tbsp raw honey
1 tbsp coconut oil

Additional Toppings:
3 tbsp dried cherries
2 tbsp dried mulberries
2 tbsp cacao nibs

Directions:
1. Preheat oven to 300 F.
2. Combine all dry ingredients together in a small bowl. In a small pot over medium-low heat combine peanut butter, raw honey, and coconut oil until completely glossy and smooth.
3. Mix together the wet and dry ingredients until completely coated and spread evenly on a silpat or parchment lined baking sheet.
4.  Bake for 30-35 minutes until golden brown, rotating the pan halfway through the cooking time. Do not stir it (trust us).
5. Place on a cooling rack, allowing to cool completely to the touch. Once cool, break into large cluster sized pieces and mix with additional toppings.
6. Store in an airtight glass container or mason jar.
7. Serve on top of yogurt, or with a splash of coconut milk and a drizzle of raw honey. 

Let us know what your favourite granola toppings are over on our Instagram page. While you're there, don't forget to enter our Spring Snack Giveaway where you can enter to win a jar of raw wildflower honey from Beekeeper's Naturals.

Happy snacking!