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!

Chocolate puffed quinoa cranberry, roasted coconut and almond granola

I love granola. You can probably glean that from all the granola recipes on this blog :) This is another that goes down in the books as one of my favourites. No added sweetener. Gluten Free. Crispy and satisfying for breakfast, a snack or as a crunchy addition to salad.

This was inspired by literally the most random ingredients in my pantry and inspiration to try and bake some gluten-free items this weekend. I have just finished a relatively busy season of my life and have had the last few days off, enjoying time with my mom and getting back to the kitchen. Enjoy :)

Cookin Tunes:
Tremble [Mosaic MSC]
What a Beautiful Name [Hillsong]
Castle on a Hill [Ed Sheeran]

Chocolate puffed quinoa cranberry, roasted coconut and almond granola

2 cups gluten free oats (small)

1.5 cups chocolate puffed quinoa cereal

1/2 cups dried cranberries (unsweetened)

1/2 cup slivered almonds

1/2 cup dried coconut shavings (unsweetened)

1 egg (separated) or 2 tbsp egg whites

1 cup lactose free 1% milk (or non-dairy alternative)

1. Set oven to 375F

2. Combine everything in a bowl and stir until well mixed

3. Line 2 baking sheets with parchment paper

4. Spread mixture evenly, divided onto 2 baking sheets

5. Place in oven for approximately 15 minutes and then flip/stir mixture to brown the opposite sides

6. Continue baking for 20 minutes

7. Remove from the oven when browned and crispy

8. Donezo!

Enjoy by itself, try with a banana chia smoothie bowl, or add to a delicious yogurt parfait! So delicious! :)

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).

Orange Ginger Purple Cabbage Noodle Bowl

Something savoury. Something with some colour. Something new and exciting.

Cabbage Noodles.

Yes. Noodles and cabbage. They can be one in the same my friends.

Cookin' Tunes:

Grace so glorious [Elevation Worship]

I will look up [Elevation Worship]

Raised to life [Elevation Worship]

Orange Ginger Purple Cabbage Noodle Bowl

1/2 Purple cabbage

1 Orange bell pepper

1 cup Red wine vinegar

1 tbsp Ground ginger

2 tbsp Orange marmalade

1/2 cup White and red quinoa (cooked)

Scallions (garnish)

1. Slice the cabbage right down the centre. It might look like a cabbage steak but with some pulling, the 'noodles' will be clearer. I cut mine about 1 cm thick

2. Place the cabbage in a large pot with the lid on, on medium heat. After about 5 minutes, add the red wine vinegar. Place the lid back on and let the cabbage cook for another 5 minutes. You may want to add about 1/2 cup water as well.

3. Slice the bell pepper thinly and add to the pot. Cook until cabbage and pepper until wilted

4. Stir in ginger and orange marmalade

5. Serve on a bed of quinoa with scallions for colour and extra flavour!

Bon Appetit! 

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!**