RECIPE: Vegan Chilli

Vegan Chilli – But Make It Vegan
for Environment911.org

It’s cold. You want something hearty, easy and vegan. You need chilli.

INGREDIENTS

• 2 tbsp olive oil

• 4 to 6 cloves of garlic

• 1 red onion

• 1 or 2 red peppers (1 if large, 2 if small)

• 1/2 tsp salt

• 2 tsp cumin

• 2 tbsp of chilli powder (I used two different kinds for more variety)

• 1 tsp smoked paprika

• 1 tsp dried oregano

• 540 mL can of black beans, drained

• 540 mL can of red kidney beans, drained

• 796 mL can of tomatoes, crushed or diced works, depends how chunky you like them in your chilli

• 1 cup vegetable broth

INSTRUCTIONS

1. Finely chop onions and red pepper.

2. Heat the olive oil in a heavy-bottomed pot over medium heat and then add in the onions and pepper, cooking until soft (about 8 minutes).

3. Mince the garlic and add it to the pot, along with all the spices (chilli powder, cumin, paprika, oregano, salt). Stir to combine and cook for an additional minute.

4. Add the beans, the tomatoes and the broth to the pot and stir. Bring to a low boil, then reduce to a simmer, cooking for another 35 mins with the lid on the pot. Stir the mixture occasionally making sure the bottom isn't burning.

5. Serve with your choice of (healthy) topping and over rice (if desired).

6. Should last at least 3 days in the fridge, and can also be frozen for up to 3 months.

*Tip I found on the internet: Scoop up a cup or two of the mixture and place it in a blender, then fold back into the chilli. It will thicken it/give it a bit more consistency.

RECIPE: Vegan Egg Salad

Vegan Egg Salad – But Make It Vegan 
for Environment911.org

Every now and then I get a craving for an egg salad sandwich but between the eggs and the mayo, it just ends up being too much for me. 
 
When I found out I could make something that tastes almost exactly like it with Medium-Firm Tofu, and it would have the same texture, I knew I needed to give it a try.  
Since then, especially with the addition of Shani Seasoning (a Vancouver company), it’s become a lunchtime favorite for me. 
 
I even made it for an afternoon tea with friends and blew their minds that it wasn’t actually eggs! 
 
INGREDIENTS: 

- 1 package of medium-firm tofu (this firmness is KEY) 
- ¼ cup of vegan mayo (you might need more to taste) (can also sub a mashed avocado) 
- 2 green onions, finely chopped 
- 1 celery rib, diced (optional) 
- 2 tsp of Shani Seasoning * 
- crusty bread 
- sprouts or lettuce 
 
* If you cannot find Shani (they ship world-wide), a mix of turmeric, black salt, and fresh ground pepper will work. Taste for seasoning. 
 

INSTRUCTIONS: 
 
Drain the tofu and press to release excess water. You can use a tofu press or wrap the tofu in a clean tea towel and weigh it down with heavy books for at least 10 minutes. 
 
Roughly chop the tofu into small squares (like you would with egg), but you can also optionally finely crumble some of it to give the texture that the yolk has. 
 
Mix the seasoning in with the mayo, and then the mayo, green onion, and optional celery in with the tofu. 
Taste for seasoning, and you might need a bit more mayo to hold it together. 
 
Chill until ready to use, and serve on some good crusty bread with your favorite lettuce or sprouts. 

RECIPE: Apple Sauce

RECIPE: Apple Sauce
for BC Living column “From Scratch”
October 2021

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Some things are just better when they're made from scratch—and making something with your own two hands provides such satisfaction. When you cook from scratch, you know exactly what ingredients go into your meals, and it offers you the flexibility to adjust your recipe for dietary or taste preferences.

It’s apple season, and I just happened to get a huge bag of them for super cheap. I’m not a big pie person, so I knew I wanted to make applesauce. Not only is a great little side dish for all ages, but it's incredibly easy to make. (And it can be used to replace eggs in vegan baking!) By making it from scratch, you can also control the sweetness. 
 
I recommend not putting any sugar into it while you’re cooking. Depending on the apples you have, they might be sweet enough already. You can add sugar in afterwards when you taste test, or on an individual basis when serving. Try just sprinkling some cinnamon sugar on top for an added kick!

INGREDIENTS

• 4 lbs of apples (about 10 medium)

• ½ cup water

• Juice of half a lemon

INSTRUCTIONS

1. Peel and core the apples. I have an apple peeler which makes this job take far less time, but a regular peeler will do as well. Next, dice into small pieces.

2. Place the apples into a large pot, and pour juice over the apples to help stop them from browning.

3. Add the ½ cup of water and set over medium-high heat until the water starts to boil.

4. Bring it down to a simmer and cover, cooking for about 20 minutes until the apples are fully cooked and easy to mash.

5. For chunky applesauce, use a potato masher and roughly go over them until you have your desired consistency. Alternatively, process until smooth in a blender or with an immersion blender.

6. Serve warm or cold, and optionally sprinkle with cinnamon.

Makes approximately four cups

RECIPE: Cold Soba Noodle Salad

Soba Noodle Salad
for BC Greenhouse
August 22, 2021

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This light, refreshing and veggie-forward noodle salad is an excellent lunch or starter. The vegetables themselves take center stage, and the dressing is just enough to add a flavorful punch. 
 
INGREDIENTS 
 
For the Salad: 
- ~125g soba noodles 
- 1.5 bell peppers (red, orange, yellow or a mix), thinly sliced 
- 1 medium carrot, peels and then shaved into ribbons 
- ¼ cup cilantro, chopped 
- green onions, chopped 
- sesame seeds (white and/or black) 

For the Sauce: 
- ¼ cup low-sodium soy sauce, or tamari 
- 3 tbsp sesame oil 
- 1 tbsp lime juice 
- 2 cloves of minced garlic 
- 1 tsp ginger (fresh), finely minced 
 
INSTRUCTIONS 

Cook the soba noodles according to package instructions, then drain and immediately run under cold water to stop the cooking process. 

While the noodles are cooking, whisk the sauce ingredients together in a bowl. Taste for seasoning, you may want to add a bit more soy sauce, or water to thin it down. 

Place the drained/cooled noodles in a bowl, add in the carrot, peppers, cilantro and green onions. 
Add in some of the dressing at toss until combined, adding more dressing as needed. 
 
If you are not serving right away, reserved some of the sauce until right before serving to loosen everything up. 
Top with sesame seeds in serving bowl or in individual portions. 
 
Serves Approx. 4 

CHICKEN & CABBAGE WONTONS 
for BC Living “From Scratch” Column

Everyone is starting to gather again, and the prospect of BBQ parties and park potlucks are super tempting. Finger food where everyone can take their own individual portions is a smart way to go, and sure, you could go to the frozen food section and pick up some generic flavourless appies, but it’s super easy to make some from scratch, and you can put whatever you’d like in them. 
 
These are easy to modify to be vegetarian by switching out the chicken for more veggies or crumbled tofu. And to make it vegan, make another binder to use in lieu of the egg white. The sweet and sour sauce on the side cools them nicely, or you can go for a spicier dipping sauce. 
Plus, you can bake them, so they’re healthier than their fried counterparts. 

 
Makes ~24 (but can be doubled) 

INGREDIENTS 
 
- wonton wrappers 
- 1 chicken breast, cooked and shredded 
- 1 small carrot, peeled and shredded 
- ½ cup cabbage, shredded 
- ¼ cup of water chestnuts, chopped finely 
- 2 green onions, finely diced 
- 1 clove garlic, minced 
- 1 tsp fresh ginger, minced 
- 1 tbsp soy sauce (low sodium) 
- 1 egg white 
- sweet & sour sauce for dipping 
 

INSTRUCTIONS 
 
Finely dice your cooked chicken breast (can pulse in a food processor to make it even easier), and place in a bowl. 
 
Add shredded carrot and cabbage, chopped water chestnuts, green onions, and mix. Then add the garlic, ginger, soy sauce, and egg white, and stir until evenly distributed. 
Preheat the oven to 425 or 450 degrees (if your oven runs hot, choose the lower setting). 
 
Lay out the wonton wrappers and place 2 tsp of the mix into the center. Get a small bowl of water for sealing them and set it next to the wontons. Dip your finger in the water and wet the edges of the wontons, and then roll them into logs, sealing the edge, and pinching the sides until they are closed. 

Repeat until the mix is used up. Cover the wontons as you finish them so they don’t dry out. 
You can also freeze them at this stage by placing them on a parchment paper lined tray and freezing for about 30 mins, and then place in an air-tight freezer bag to bring out when you want to cook them. 
 
Place finished logs on a greased baking sheet, and spray with cooking spray on the top (or lightly brush with oil). 
Bake for 10-15 minutes – you'll have to watch to make sure you don’t burn them, but you want them to be nice and toasty brown, a bit of a bubble and crisp to them. 
 
Plate and serve with dipping sauce – optionally top with some sesame seeds or green onions. 

If cooking from the freezer, they may need some extra time, so use the low setting so the insides have enough time to thaw and heat up, and the outsides can cook properly. 
 
ENJOY! 
 

Spinach and Artichoke Dip – But Make It Vegan
for Environment911.org

I love a good spinach and artichoke dip and miss sharing some with my friends. This one is easily sharable if you bring plates and a serving spoon and everyone can choose their own dipping materials. 

Usually, this dish is full of cheese and dairy, but using white kidney beans as the base and tapioca starch to keep it together, you won't even know it’s dairy-free.  

Serves 6-8 (approx.) 
 
INGREDIENTS: 

- 1 large onion chopped 
- 1 tbsp olive oil 
- 4 cloves of garlic, minced (more or less doesn't hurt, it's all preference) 
- about 6 cups of baby spinach or kale (or combo of both) 
*- 1/2 cup of soaked raw cashews 
- 3/4 cup of almond milk 
- 1 tsp lemon juice 
- 2 tsp apple cider vinegar 
- salt & pepper 
- 1 tsp onion powder 
- 1/2 tsp dried basil 
- 2 tbsp of tapioca starch 
- 1 395mL can of white kidney beans 
- 1 can of artichokes (in water, not oil), drained 
- 3-4 tbsp of nutritional yeast, additional for sprinkling on top 
 
- veggies, pita, corn chips to dip 
 

INSTRUCTIONS: 

*Soak cashews overnight, or for a least 3-4 hrs, or for an hour in boiling water* 

Preheat oven to 425. 

Sauté chopped onions in olive oil in a pan over medium heat for a few minutes until soft and translucent. Add in garlic and stir. 

In batches add in the spinach or kale and stir until it wilts (I used a lid to help this along), until all of the greens have been added and they have wilted. Take off the heat and set aside. 

In a blender or food processor, add the drained cashews and blend until broken down. 

In a small bowl add some of the almond milk to the tapioca starch to dissolve it then add it and another 1/4 cup of the almond milk to the blender with the cashews, along with the apple cider vinegar, lemon juice, salt & pepper, onion powder, dried basil and 2 tbsp of the nutritional yeast. Blend until smooth adding some almond milk if needed. 

Next toss in the kidney beans and the artichokes, as well as the remaining almond milk, and again blend until smooth. You can add a bit more milk if required, but try not to make it soupy! 

Pour the processed mixture into a baking dish, then stir in the remaining nutritional yeast, and fold in the greens-onion-and-garlic until it's evenly distributed in the dish. 

Sprinkle the top with some more nutritional yeast and you have the option to drizzle some olive oil on the top too. 

Bake in the oven for 20-25 minutes until bubbling, and starting to brown. Switch oven to broil to get a nice toasty layer on the top should only take about 3-5 minutes, just watch it closely. 

Carefully remove and let stand for a few minutes, and then serve with whatever sides you'd like!