programs gym photos nutrition videos

Vegetarian and Vegan Favourite Recipes


So last week I posted about a delicious lamb shoulder Shelley made.  It occurred to me while writing it up that these meat-centric posts end up excluding parts of our membership that are vegan or vegetarian.  I understand it is everyone's personal choice to eat the way they do.  I won't stop putting up meat centric posts.  

However, this post is intended to be inclusive for all our membership.  I asked a few vegans and vegetarians around the gym for some of their favourite recipes.  They were very generous in their responses.  :-)

 

Claire sent me a few of her favourites from the Rebar Cookbook.  The ReBar is a restaurant in Bastion Square, Victoria that I used to frequent when I lived there.  Loved it.  

Yam & Pepita Quesadillas

Rebar Cookbook

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


The Cast:
2 large yams
1 tsp vegetable oil
1/4 tsp salt
1 bunch scallions, chopped
1/4 cup toasted pumpkin seeds
2 cups grated Monterrey Jack cheese
4 whole wheat tortillas
1/3 cup honey-chipotle sauce

Honey Chipotle Sauce
4 tbsp tomato paste
1 tbsp chipotle puree (canned chipotle chiles in adobo sauce.)
1 tsp lime juice
1 tbsp honey
2 tbsp water
Combine all ingredients and mix well. Can be stored in a refrigerator for about two weeks.

The Script:
Pre heat the oven to 375'F. Peel the yams and quarter them lengthwise (like flat french fries). In a small bowl, toss the yams with the oil and salt. Spread them out on a parchment lined or lightly oiled baking sheet and roast until tender and golden (about 20 minutes). 

For the quesadillas, heat a large skillet over medium-high heat. Brush lightly the skillet lightly with oil and cover with a tortilla. Spread a thin layer of honey chipotle sauce over the surface (like making a pizza), sprinkle with a quarter of the grated cheese, scallions and the toasted pumpkin seeds. Add the yam fries.

Heat until the cheese melts and the tortilla crisps. Fold the tortilla in half and slide into the baking sheet in the oven to keep warm. Prepare the other three tortillas.  

 

Nicoise Salad

Rebar Cookbook

Dressing:

1 garlic clove, minced
1 shallot, minced
juice of 1/2 lemon
2 tbsp white wine vinegar>
2 tsp grainy Dijon mustard
1 tsp honey
1/4 tsp salt
1/8 tsp cracked pepper
1/2 cup extra virgin olive oil

Salad:
1 1/2 lb new potatoes
1/2 lb asparagus (or you could use lightly steamed green/yellow beans)
2 roasted red peppers or 1 pint of cherry tomatoes, sliced
4 hard cooked eggs
1/2 red onion, thinly sliced
1 cup nicoise olives (optional-I omitted them)
2 tbsp each fresh minced chives and dill
Assorted salad greens

Pre-heat oven to 400 F.

Cut about 1 inch off the ends of the asparagus and discard. Using a vegetable peeler, lightly give the last 4 inches or so of each stalk a peel. In a bowl, toss the asparagus spears with a little drizzle of olive oil and season with salt and pepper. Transfer to a baking sheet.

Cut the red peppers in half, then core and seed them. Leave in large pieces. Toss with a little oil and transfer to a baking sheet, skin side up. You could put them on the same sheet as the asparagus, just make sure there’s enough room to move things around.

Cut the potatoes into bite sized pieces. Toss with a drizzle of olive oil and a little salt and pepper. Arrange on a baking sheet.

Put the baking sheets in the oven and roast all the vegetables, checking and moving them around as need be. The asparagus will finish first (about 10 minutes, maybe less depending on thickness-more intensive directions for roasted asparagus here, but omit the balsamic vinegar). Keep an eye on the asparagus, as they burn easily. You want to remove them when they are tender. The red peppers will need a little more time, as the skins start to blacken and blister. (about 15 minutes) The potatoes will take the longest, and it’s a good idea to be moving them around, making sure that they get evenly browned. They would take about 20 minutes, depending on how small you have cut them.

While the veggies are roasting, you can get a pot of water on and the eggs boiled. When they are finished, pour some cold water over the eggs to cool them down for the salad assembly. (you can also make these ahead if need be)

Allow the veggies to cool once you have removed them from the oven. Peel the blistered skin off the red peppers and slice them up.

Arrange some salad greens on each plate, then alongside portion out some of the roasted potatoes, a few spears of asparagus, a sliced hard cooked egg, some slices of roasted red pepper, and a bit of drained tuna. Sprinkle with dill and chives, then drizzle with the salad dressing.

Dressing:
Whisk together all the salad dressing ingredients except the oil. Add the oil in a small drizzle, whisking all the while to emulsify. I like to store my dressings in jam jars, because that way they are easy to shake up and use again after. This makes a good portion of dressing, but it is good on all kinds of salads.

 

Kirby contributed with one of her faves:

Sweet Potato, Black Bean, Spinach, and Pepper Vegan Enchiladas

(picture above)

Makes 4 Enchiladas

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 1 onion, chopped (~2 cups)
  • 2 garlic cloves, minced
  • 1 cup sweet potato, chopped (or zucchini)
  • 1 bell pepper, chopped
  • 2 handfuls spinach, chopped
  • 1 can black beans (~2 cups), drained and rinsed
  • Enchilada sauce
  • 1 tbsp nutritional yeast (optional)
  • 1.5 tsp ground cumin
  • 1-2 tbsp fresh lime juice, to taste
  • 1/2 tsp kosher salt, or to taste
  • 1/2 tsp garlic powder
  • 1 tsp chili powder, or to taste
  • 4 whole grain tortilla wraps (I used Food for Life Ezekiel)
  • Cilantro Avocado Cream Sauce, to pour on top (recipe below)
  • Green onion & chopped cilantro, to garnish

 Directions:

1. Preheat oven to 350F and grab a baking dish large enough for 4 enchiladas. Pre-cook the chopped sweet potato, by simmering it in a small pot of water for about 5-10 minutes until just tender. Do not overcook. Drain and set aside.

2. In a large skillet or pot, add 1 tbsp oil and bring to medium to low heat. Add in the chopped onion and cook for about 5 minutes, stirring often, until translucent. Add in garlic and reduce heat to low and cook for a couple more minutes. Now add the chopped pepper, pre-cooked sweet potato, drained black beans, and chopped spinach. Cook for about 5-7 more minutes on medium-low heat.

3. Now add in your enchilada or pasta sauce. Stir well, and add in your seasonings: nutritional yeast (optional), cumin, fresh lime juice, salt, garlic powder, chili powder- all to taste. Adjust seasonings if necessary. Stir well.

4. Scoop about 3/4-1 cup of the mixture onto the bottom of your casserole dish and spread out in a thin layer. Scoop about 1/2-3/4 cup of the mixture onto each tortilla and wrap, placing the fold down on the casserole dish. Repeat for the remaining 3 tortillas and leave a bit of filling left to spread over the top. Sprinkle with vegan cheese if preferred.

5. Bake tortillas at 350F for 18-20 minutes. Meanwhile, make your Cilantro cream sauce (see below). When enchiladas are cooked, remove from oven and pour the sauce over top. Garnish with chopped cilantro and green onion. Serve immediately. Makes 4 enchiladas.

Prepare the cream sauce while baking the enchiladas.

Fill and roll your tortilla wraps, placing fold side down in the dish. You can sprinkle vegan cheese on them before baking if you prefer.

Cilantro Avocado Cream Sauce

Yield: ~1.25-1.5 cups

Ingredients:

  • 1 & 1/4 cup avocado flesh
  • 2 tbsp water, or more as needed to thin out
  • 2-3 tbsp lime juice, to taste
  • 1 tsp apple cider vinegar (optional)
  • 1 cup packed fresh cilantro
  • 1 tsp kosher salt, to taste
  • 1/2 tsp garlic powder
  • 3/4 tsp ground cumin
  • Black pepper, to taste
  • Red pepper flakes or cayenne pepper, to taste

 Directions:

1. In a food processor, process the avocado flesh and water until creamy. Now add in the rest of the ingredients and process until smooth and well blended. Use immediately for best results.

When the enchiladas are done cooking, spread the Cilantro avocado sauce over top, sprinkle with cilantro and green onion and eat your heart out!

Hint!: Due to the avocado in the cream sauce, this sauce needs to be used immediately for best results. If you plan on having leftovers, my advice is to wrap the leftover enchiladas without sauce and store in the fridge. You can try storing leftover sauce in an air-tight container for up to one day or you can make a half batch and make fresh sauce as needed.

 

Our newest Icelandic Queen Inga contributed these vegan beauties:

Kohlrabi “Linguine" with Vegan “Cream Cheese"

 
Ingredients
 
1 pack (10 oz) Kohlrabi “Linguine” (Available at Save on Foods)
Blend of white mushrooms and portobello mushrooms
1/2 pack Extra firm tofu
1/2 Red onion
3 garlic
1/2 Broccoli head
Vegan Daiya cream cheese (as much as you like)
Tamari sauce
Salt & pepper
 
Method
 
Cut broccoli and fry lightly on a pan with olive oil. Add salt and pepper and put the broccoli aside. Cut mushrooms and tofu into pieces. Fry tofu and mushrooms with a bit of Tamari sauce and garlic until tofu is golden brown on all sides. Add the broccoli to the pan along with the Kohlrabi linguine and cream cheese. Blend everything together and heat until the Kohlrabi is soft. Enjoy!
 
 

Vegan Cauliflower Rice "Risotto" with Asparagus & Mushrooms

 
Prep Time: 10 mins
Cook Time: 20 mins
 
Ingredients
  • 1 tablespoon extra virgin olive oil
  • 1 large yellow onion , diced
  • 8 ounces mushrooms , sliced
  • 12 ounces asparagus , cut into 1-inch pieces
  • 1 clove garlic
  • 1 tablespoon high quality balsamic vinegar
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh)
  • 1 pound cauliflower rice
  • 3/4 cup coconut milk
  • Fine sea salt
  • Sliced green onions , for garnish
  • Black pepper , for garnish
  1. Heat the olive oil in a large skillet or Dutch oven over medium heat. Sauté the onion until it starts to soften, about 5 minutes, then add in the mushrooms and asparagus and cook for 5 more minutes.
  2. If you haven't purchased prepared cauliflower rice for convenience, this would be a good time to to prepare the rice while the vegetables are sauteeing. Simply break up a head of cauliflower into florets and then pulse them in a food processor, or grate them with a box grater, to create a rice-like texture.
  3. Add in the garlic, balsamic vinegar, and thyme and sauté for another minute. Add in the prepared cauliflower rice, coconut milk, and 1 teaspoon of salt, then stir well.
  4. Bring the coconut milk to a simmer and cover the pot with a lid. Lower the heat and let the vegetables cook until the cauliflower rice is tender, about 10 minutes. Remove the lid. If any excess liquid remains at the bottom of the pan, you can raise the heat to simmer it off. Adjust any seasoning to taste, adding more salt if desired. (I added another 1/2 teaspoon to mine-- I find that cauliflower needs quite a bit of seasoning!)
  5. Serve warm with sliced green onions and black pepper on top. Leftovers can be stored in an airtight container in the fridge for up to 4 days.

 

Lots of good food coming your way folks! Enjoy and let us know how it goes.  :-)

 

Cheers!

Sheppy