Autumn Pumpkin Soup

What more could you want on a chilly autumn day than a delicious bowl of souppp. One of my go-to soups is generally butternut squash because of it's sweet and delicate flavour but why not switch it up? Why not turn your PSL craving into a meal?

Pumpkin Soup. Boom. Healthy. Delicious.

With my schedule these days cooking has become a task that has unfortunately taken a back seat. When I get a spare moment, there just doesn't seem to be enough of those moments to string together to do a ton of cooking so I've got to make it count!

Corners to cut?

Canned pure organic pumpkin. Chop that cutting, carving, de-seeding and roasting time out and get to that cooking!

Spiced Autumn Pumpkin Soup

1 can Organic Pure Pumpkin Puree

1 medium Spanish Onion

5 medium Carrots

3 cups Veggie Stock

1.5 tsp Cinnamon

1.5 tsp Ginger

1.5 tsp Cayenne

1 tsp nutmeg

1. Add chopped onion, carrots to large pot with a few tbsp of olive oil. Place onto medium heat, covered. Make them all sweat!
2. Add pumpkin puree and veggie stock. Cover and simmer.
3. Add spices. Simmer again. check veggies and make sure they're soft.
4. Use an emulsion blender or high powered upright blender (I use Vitamix) to blend until smooth.
5. Serve and top with roasted veggies of choice, quinoa, a little pepper and whatever else you want- maybe even some greek yogurt for some creaminess.

ENJOY!

Creamy Broccoli Salad

I had a salad the other day that was so satisfying. It was a conglomeration of broccoli and cheddar cheese with a number of spices, some onion and almonds. Really tasty. Unfortunately, afterward I was regretting all that cheese intake and wanted to have something similar that was also lactose free.

The answer? Nutritional yeast. Add a pinch or more to any dish to give a savoury and delicious taste that resembles cheddar. Add some greek yogurt (lactose free plain) and some lemon juice and BAM= non-mayo based creamy wonder that is bound to satisfy during a busy work day.

Creamy Broccoli Salad

1 large broccoli floret

3 large carrots

1/4 dried cranberries

1 cup lactose free greek yogurt

1/2 cup nutritional yeast flakes

1 tbsp lemon juice

1 tbsp water

dash of sea salt

1. Wash and cut broccoli into smaller pieces
2. Use a peeler to peel the carrots into thin strands. Add to broccoli.
3. Add cranberries to veggie mix
4. In separate container, add greek yogurt, nutritional yeast, lemon juice, water and salt together. Stire until well combined. Add to vegetables.
5. Mix well and serve!

Simply Greek Salad

The past few months I've begun a whole new phase of my life: surgical residency.

DAH DAH DAHHHH.

But not really. It's more: WOOHOO mixed with sheer terror.

Each day I just want to put in 100%, learn all I can and grow a little bit closer to becoming  an amazing surgeon that can change the lives of people around the world.

Needless to say, I'm strapped for spare time and cooking is taking a major back seat. Honestly, nutrition in general has been a struggle. Granola bars and packaged foods are easily accessible and I know that they're gluten free. Buying healthy food in the hospital that is gluten free, is not only hard to find but hard to do on any kind of budget.

This week, I'm trying to do some meal prep to at least decrease the amount of empty calories I'm taking in and replace them with things that are filling AND good for me. The struggleeeee.

I was inspired by a fellow resident that does a similar thing when she can and by my recent trip to Greece. Colourful. Delicious. Quick. Packed with nutrition. Plus, no lettuce because that stuff always wilts during the day!

Bonus? I got some organic home-grown heirloom tomatoes to use. BOOYAH.

Simply Greek Salad

1 can chopped black olives

15-20 sliced cherry tomatoes

1/4 cup light feta cheese

1 small spanish onion

1 tbsp oregnao

1 tbsp ground corriander

1 tbsp dried thyme
1 tsp dried mint

Mix all ingredients. Divide into containers for the week and place with the rest of your meal prep!

Salsa or Seltzer.

Anyone watch Seinfeld? There is one episode in particular where they're talking about salsa. or seltzer. or salsa? 

You have to check it out, it's hilarious:

https://www.youtube.com/watch?v=YFzCz9HI8JM

It's fun to say: SALSASALSASALSA, and even better to enjoy at home! What brought on actually making salsa? If you make it you can have super fresh, sufficiently chunky and with customized spiciness. Also, its SUPER DUPER easy and honestly, versatile. I believe George Castanza when he says that it's the #1 condiment (mine would definitely be ketchup though) because you spice up any dish, whether it be salad, roast chicken or good ol' nachos with its deliciousness.

I spent most of this last summer in India. One thing that I appreciated about the food there was the spice- both the heat and the diverse and interesting flavours they used. When I got back I was inspired to go the grocery store and finally buy a big bag of whole dried chillies to use in my cooking. I saw tons of people there eating whole, raw chillies in between bites of food, and while my stomach and tongue aren't quite there yet, each time I crumble up my whole chillies I'm reminded of some amazing experiences and people.

Cookin' Tunes:
More and More [Selah]
He Knows [Dan Bremnes]
I am Sure [Dan Bremnes]

Sweet and Spicy Salsa

1/2 Spanish onion (small or medium sized)

5 On the vine tomatoes (small) or 1 pack cherry tomatoes

1/2 cup Kernel corn

5 dried, pitted dates

1 bunch cilantro (approximately 1/4 cup)

3 dried red chilly peppers (with seeds)

1. Finely dice the spanish onion, tomatoes, dates and cilantro.

2. Combine the first 5 ingredients in a mixing bowl.

3. Crumble the red chillies into the mixture and mix together.

4. Enjoy with tortilla chips, in a salad or alongside come cooling fig yogurt (diced dried figs and plain low fat yogurt).

Vegan Green-Salad Sandwich

It's finally nice outside and that puts me in the mood, even more than usual, for fresh produce and picnics! I have yet to go on a picnic this year, but when the timing is right, you'll find me with my books, this sandwich and my sunglasses beneath a huge tree in a park that is not more than 10 minutes via bike from my apartment. I hope that you enjoy this recipe as much as I have! It's vibrant and fresh and delicious!

Cookin' Tunes:

Touch the Sky [Hillsong]

To Those Who Wait [Bethany Dillain]

Come Thou Fount [All Sons and Daughters]

Vegan Green-Salad Sandwich

4 leaves Tuscan kale

1 large Zucchini

3 Scallions

4 cups Arugula

2 cups mixed Red and white quinoa

Pinch of fresh dill (optional)

Dressing

1/2 Ripe avocado

1/4 Red wine vinegar
1/4 cup Unsweetened almond milk

3 tbsp Nutritional yeast

1 tsp Honey

1 tbsp Coarse pepper

French Baguette, Focaccia, an English Muffin or your favourite bread!

Tempeh strips

1. Using a julienne peeler, string the zucchini and add to a large bowl. Alternatively you can slice the zucchini really thinly.
2. Wash the kale and remove the stems. Chop it up into small strips, add to the zucchini.
3. Finely chop the scallions and dill (if you're adding it) and add them, as well as the arugula and quinoa to the rest of the greens.
4. For the dressing, combine everything in a blender and combine until smooth. Add it to the salad mix and then mix thoroughly.

5. Serve on a fresh French Baguette or with some Focaccia, and some sort of protein. I prefer tempeh but anything from steak to chick peas to a good egg would be delicious! I ate mine with mini baguettes spiced with cayenne! :)

Steak Sandwich Summer Roll

I think I'm quickly becoming obsessed with summer rolls. There are just so many things that you can put in those little rice papers! This recipe deviates from the traditional protein used and brings a bit more beef to the food situation. Not sure I can classify it as a "summer roll" anymore as it pretty much resembles a good ol' steak sandwich for someone who ran out of bread and had rice paper laying around. It's delicious though. Pinky promise.

Cookin' Tunes:

You Are My One Thing [Hannah McClure]
Be Still My Soul [David Archuleta]
You're Beautiful [Phil Wickham]

Steak Sandwich Summer Rolls

4 Rice paper

6 Strips flank steak

1/2 cup Baby spinach

1/4 Ripe avocado

2 tbsp White quinoa

2 tbsp Red quinoa

2 tbsp Nutritional yeast

2 tbsp BBQ sauce (you can omit this and use it for dipping- your call!)

You can prepare these almost exactly the same way as the Savoury and Spicy Tempeh Summer Rolls. Instead, this time we're going for a more "I almost taste like a steak sandwich, but I'm not" feel.  Split the ingredients in two, as this recipe yields 2 summer rolls. Assemble in order that the ingredients are  listed in. Enjoy!

Savoury and Spicy Tempeh Summer Rolls

Need a quick meal that you can eat with your eyes, or bring to a party and is bound to impress? These will do the trick. Every time I find myself dialling the nearest thai or Chinese take-out place, which is more than I'd like to admit, I get a slew of yummy sushi rolls and good ol' thai summer rolls. Yes, I know- ordering Thai summer rolls from a Chinese place where you're getting japanese sushi? It's a thing. At least in Canada it's a thing.

I love these things. They have veggies and are still delicious despite the fact that they are...*drumroll* .. not fried! Plus, since you can literally fill them with whatever you want, you can cater them to your specific taste buds and dietary restrictions!

They usually consist of pork, vermacelli noodles, prawns, veggies and are wrapped in rice paper. Let's take this concept and run with it!
Replace the pork/prawns with with the protein of your choice! Tofu, tempeh, chicken,  chickpeas?
Use whatever veg you have laying around!
Pick a darn good sauce. And you will need rice paper (any major grocery store should have this!)

Bam.

You've just made yourself a delicious, impressive, customized meal! You can make a bunch and use them throughout a week or quickly make them before dinner or lunch.

Here's my take on a vegan summer roll :)

Cookin Tunes:

You Are My One Thing [Hannah McClure]
In Over My Head [Jenn Johnson]
A Dream Is A Wish Your Heart Makes [Lily James]

Savoury and Spicy Vegan Tempeh Summer Rolls

Makes 2 rolls.

4 Sheets of rice paper

10 Spinach leaves

2 Small spring carrots (sliced thinnly)

2 Dried dates

2 Sundried tomatoes

3 Cherry tomatoes

2 Pieces Tempeh (Sesame Garlic)

2 tsp Nutritional yeast

1. Wash carrots and cherry tomatoes. Slice carrots lengthwise into segments that are skinny and about two inches long. Slice the tomatoes, dates, sun dried tomatoes any way.
2. Place a cloth on a baking sheet. Spread it out so there are no wrinkles.
3. Fill a large bowl with hot water. Grasping two pieces of rice paper together (they should overlap perfectly), place them into the hot water bath. Don't let go of them or they'll get all tangled. Gently wade the rice paper back and forth, slowly emerging both sheets. When soft and pliable, lay them (still one over the other) flat on the cloth. Repeat with the second set of rice paper sheets.
4. Cut tempeh strips in half (about 2 inches in length), place in centre of upper 1/3 of rice paper. Layer on top the tomato, carrots, dates, and sun dried tomatoes.
5. Sprinkle with nutritional yeast and top with spinach.
6. Gently fold the top edge of the paper over the mixture, then fold in the sides. Roll until the mixture is fully enclosed. Feel free to carve off excess rice paper thats unnecessary.
7. Repeat step 4-6 for second roll.
8. Serve with siracha

Toasted and Smashed Carrot Veg Sandwich

The Sandwich Process.

 What's the most classic lunch? There are many answers to that question, but the one that comes to mind fastest is......*drum roll*: The Sandwich. A genius invention. Something between two slices of bread, typically.

According to good ol' wikipedia: The sandwich is considered to be the namesake of John Montagu, 4th Earl of Sandwich, because of the claim that he was the eponymous inventor of this food combination.The Wall Street Journal has described it as Britain's "biggest contribution to gastronomy"

Some of the Classics? (in North America anyways)

PB & J.
Ham & Mustard.
The Cubano.
Philly cheesesteak.
BLT (bacon lettuce tomato).
Croque-Monsieur (ham, cheese topped with bechamel).
Monte Cristo (the sweet cousin of the Croque-Monsieur).

What are your favourites?

Why not take your favourite meal and make it into a sandwich? Leftover thanksgiving turkey? Salad? Apple and cheese? --> sandwich those leftovers!

Here's one of my favourite combos. It's simple, fresh, vibrant and with an unexpected ingredient, smashed carrots, your taste buds will surely be left wanting more. Mine were :) The sweetness of the carrots is cut by the spicy siracha and citrus from the tomatos. Annnd of course, the crunchy greens add their crunchy perfection.

Cookin Tunes: The Classics.

Don't Rain on My Parade [Barbara Streisand]

At Last [Etta James]

Somewhere Over the Rainbow [Judy Garland]

Toasted and Smashed Carrot Veg Sandwich

2 pieces Multigrain Toast

1 Medium egg + appropriate oil for cooking **can remove from recipe or replace with tofu or tempeh for vegan option**

1 cup Baby carrots

1 cup Mixed greens (I used spinach, baby kale and arugula)

4 Cherry tomatoes

1 tbsp Siracha

1 Dill pickle

1. Microwave the baby carrots in a covered, microwave safe bowl until soft (about 5 minutes). Mash them with a fork or potato masher. Alternatively, you can use a blender.
2. Spread the carrots across the toast. Top with siracha.
3. In a non-stick pan, cook the egg to your liking. Soft would be delicious but cooking the yolk through is a little less messy when you eat the finished product!
4. Place the cooked egg atop the carrots.
5. Slice the cherry tomatoes and place evenly across the egg. Top with greens and the second slice of toast.
6. Cut diagonally and serve with a dill pickle :)

Curried Tofu with Rosemary Spring Carrots and Red Quinoa Pilaf.

I love tofu.

I love Spring.

I think it's important to have a colourful and inviting looking meal. Personally, I find it so much more satisfying and enjoyable to have a meal that I can eat with my eyes before I get to savour the flavours in the dish :)

I saw these wonderful spring carrots at the market and couldn't resist getting them. They're array of orange, purple and yellow draw your attention and would add a little pa-zazz to any dinner. Another great thing about them is that when you slice them, the inside is a different colour! My favourite is the purple carrot. The lavender outside perfectly outlines the bright orange inside. Beautiful.

Cookin' Tunes:

How He Loves [Shane and Shane]

Give Me Jesus [All Sons and Daughter]

Our God Alone [The Brilliance]

Curried Tofu with Rosemary Spring Carrots and Red Quinoa Pilaf

For the Tofu:

1/2 cup Cubed firm tofu

1 tbsp Yellow curry powder

1 tsp Celery salt

1 tsp Ground mustard

Pinch of black pepper

1 tsp Honey

1 tbsp Vegetable oil

1. Combine all the ingredients in an airtight container. Make sure the tofu gets covered in the sauce. Put in the fridge and let marinate for at least 20 minutes.
2. After marinaded, use a non-stick frying pan to cook the tofu. Place the cubes in the pan at medium high heat. When the tofu has browned on the bottom (about 3 minutes), flip the cubes and continue to cook the other sides.
3. Serve with red quinoa and spring carrots!

For the Spring Carrots:

5 (or more!) Spring Carrots

1 Sprig fresh rosemary

1 tbsp Olive oil

Pinch of salt

1. Set the oven to 375F. Wash the carrots, remove the ends and slice vertically.
2. In a mixing bowl, add the carrots, olive oil, salt and rosemary.
3. On a baking sheet, place the carrots and roast until soft (can be pierced by a fork). This should take about 30 minutes.

Red Quinoa Pilaf:

1/2 cup Red Quinoa

1 cup Low sodium vegetable stock

1. Rinse the quinoa and then add the stock and quinoa on the stove top, covered.
2. Boil until liquid has completely reduced.
**You can also cook quinoa in a rice cooker! It works very well!**

Shredded Chicken Avocado Sandwich with Roasted Acorn Squash

It's winter! That means that if you're like me you like to have hearty warm meals that are both comforting and healthy. A good avenue for getting this in a meal is by eating squash! Over the last couple of years, squash has become a staple in my kitchen. It's easy to make, versatile and really healthy. Plus, there are a zillion types of squash! Don't be intimidated by some of their tougher feeling skins, you can make it! Easy peasssy.

Acorn squash (i.e Cucurbita pepo var. turbinata for the food nerds and biology majors) is one of my favourites. It is a winter squash that has a delicate, light taste with a rich vibrant colour that looks pretty on any plate or in any soup. It is high in potassium and of course, like any squash, fibre! Good ol' fibre that doesn't just exist in plain cereal or carrots. Also according to wikipedia, acorn squash is in the same family as summer squashes (zuchinni etc) but it somehow a winter squash- Weird.

Have fun with cooking squash! 

Cookin Tunes:
In a Song [Hunter Hayes]
Wonder [Bethel Music ft Amanda Cook]
The Cure for Pain [Jon Foreman]

Shredded Chicken Avocado Sandwich with Roasted Acorn Squash

1 acorn squash

1 cup shredded chicken. I used leftover Dijon sage roasted chicken- recipe here.

1 half ripe avocado

1 tsp smoked paprika

1 piece of celery

salt and pepper to taste

1 cup baby spinach

Your favourite sandwich bread. I used baguette! Try it- recipe here.

 1. Preheat oven to 350F. Cut acorn squash in half and place flesh down on a baking tray. Bake for ~30 minutes or until the skin is easily pierced by a knife. When done, let cool and then peel the skin and remove the squash. Chop and season with salt and pepper.

2.  Finely dice celery and place in mixing bowl.

3. Combine chicken, avocado, paprika in same bowl as celery and mix well.

4. Spoon onto fresh, sliced baguette with the baby spinach on top.

5. Serve with acorn squash and enjoy!

Dijon Sage Roasted Chicken with Pecan Quinoa Stuffing

Sometimes I just need a good ol' homemade hot meal. Not a cold salad or a sandwich, something with a little..umph. Is that even a thing with food? Umph? Well, I think it is. This recipe is inspired by hours of studying like a hermit and wanting to have a nice hot meal at the end of it. One that would both fuel my brain and satisfy my need for deliciousness.



I like chicken,

I like stuffing.

I like them together. 

Cookin' Tunes:
No Turning Back [Audrey Assad]
Only Hope I Got [Ellie Holcomb]
Mirrors [Boyce Avenue ft. Fifth Harmony]
Runners [Lecrae]

Dijon Sage Roasted Chicken with Pecan Quinoa Stuffing

For the stuffing:

1 cup rinsed quinoa

2 cups water

pinch of salt

1 half red or spanish onion

1 tbsp olive oil

1/4 cup crushed pecans

1/4 cup craisins

For the Chicken:

1 medium size chicken, skin on

2 tbsp olive oil

4 tbsp dijon (grainy)

2 tbsp dried sage (ground)

1 tbsp honey

1 red or spanish onion

1 zucchini

1 cup baby carrots

pepper to taste

1. Cook quinoa with water and salt until water has been reduced.
2. Meanwhile, dice the onion. Add 1 tbsp olive oil and add to a pan on medium heat. Add the onion and cook until softened (using a lid to cover the pan will trap the steam and speed up this process)
3. Add the cooked quinoa, crushed pecans and craisins to the onion. Mix well and set aside.
4.  Combine oil, dijon, sage and honey in a bowl and whisk together. Set aside.
5. Preheat the oven to 350F. In a small roasting pan, place 1 roughly chopping onion, a sliced zucchini and baby carrots. Cover the whole bottom of the pan.
6. With a medium spoon, stuff the chicken with the quinoa mixture. Try to fit in as much as possible, so there isn't too much leftover :)
7. Place the chicken on top of the veg in the roasting pan.
8. Cover the chicken with the marinade

9. Set in the oven until cooked, about 1.5 hours depending on the size of the chicken you use. We're aiming to have the meat thermometer to be ~175-180. A general rule for roasting poultry is 30min per pound if it's unstuffed and adding an extra 20% of the total time if it is stuffed- works for me! You can also use this helpful chart as a guide: here

10. Serve with your favourite bread and veg and enjoy a lovely study break! :D Try the roasted and minted baby potatoes, a fresh baguette or rosemary seasalt focaccia!