May 7, 2017

| Nutrition Packed | One-Bowl Recipe | Vegan | Iron Packed |

Ahh.. Sunday Mornings.

I like making something fun for breakfast on Sunday mornings, even if I have a lot to do. Having something exciting and unusual to my typical green smoothies on the way to class, allows me to change things up, get a variety of nutrients and, well.. pancakes are delicious.

We just bought fresh blueberries too, so I decided to make some chocolate, vanilla twirl, blueberry pancakes!

Sizzling Blueberries

Vanilla and Chocolate- best of both worlds

May 2, 2017

| High Protein | Nutrition Packed | Vegan | Iron Rich |

I enjoy baking. It is something i love to do when i am happy, sad or anything in between. It gives me a sense of calmness, readiness and it provides a sweet treat as well.

Can you guess what we are making?

Recently, it was my birthday (May 3rd) and because i love to bake, i decided to make my own birthday cake (is that sad or great?)

I had a great birthday. It was filled with lots of food, some vegan pizza, ice cream and some new tea! I walked with my parents around Main Street- Chinatown which, for those of you who don’t live in Vancouver, is a really old part of the city. It is filled with old coffee shops, Chinese markets and interesting stores. We saw some really cool things, like 200$ ginseng, and some interesting items, such as dried geckos (which apparently are for making tea).

Main Street, Chinatown. Vancouver,BC

Dried Geckos; Vancouver, BC.

Walking around the city and finding new areas and stores is one of my favourite past-times. It is exciting to go on Vacation for sure, but it is also incredibly exciting to explore our own cities as well.

Of course, the night ended off with this delicious tiramisu and a lot more white tea (which just got added to my new tea collection).

I was originally going to move towards something like a double layered chocolate cake (which i may have to make soon anyways, because chocolate.. Am i right?) Then, i remembered that  few years ago, one of my first vegan baking adventures (probably back in 2013) was a vegan tiramisu. It turned out really great, and had all the desired textures and flavors of a traditional tiramisu. Unfortunately, sometimes when i am busy in the kitchen, i forget to keep track of the ingredients i am using (so replicating the recipe is always hard because i can never remember what went into it)

The entrance to Chinatown; Vancouver BC.

This time around, I did keep track of the recipe (yay me!) and I am glad i did.

Do you have a sweet celebration coming up? Why not bring some mason jar tiramisu cakes (besides the delicious, creamy texture these bad boys provide, they also are full of omega 3 vitamins, calcium, plant based protein and lots of iron! So what do you have to lose?

Tiramisu in the works

Ingredients:

Vanilla Cookies:

• ½ cup almond milk (I used sweetened so increase the sugar if you use unsweetened)
• 1 tbsp apple cider vinegar
• 2 tablespoons vegan butter
• 2 tablespoons coconut oil (solid)
• A pinch of salt
• 4-7 tablespoons sugar (depending on your milk)
• A heaping ½ cup of flour ( i used all purpose)
• ½ tsp baking powder
• ¼ tsp baking soda

Soaking Syrup:

• ¾ cup espresso
• Optional: a splash of alcohol (I omitted, but traditionally something like kahlua is used)

Vegan Mascarpone:

• 1 ¾ cup of nuts (usually something like cashews would be used, but i used a mixture of almonds, walnuts, hemp hearts and buckwheat groats)
• ⅓ cup agave nectar
• ⅓ cup coconut oil (melted)
• ¼ tsp salt
• 2 tbsp vanilla extract
• ½ cup almond milk (I used sweetened)

Vanilla “Whip Cream”

• Splash of almond milk

Coffee “Whip Cream”

• A splash of espresso
• Optional: an additional splash of kahlua (or other alcohol)

cashew.carla, busy in the kitchen

Instructions

1. Cookies: Preheat oven to 350 degrees F.
2. Line a small baking pan (depending on the size/ shape you want your cookies) with parchment paper.
3. Whisk Soy Milk and Apple Cider Vinegar in a bowl set aside. In a separate bowl, mix the Flour, Baking Powder and Baking Soda into a bowl. Set aside.
4. In another bowl, whisk Vegan Butter, Coconut oil (solid), Sugar and Salt till light and fluffy, about a minute. Whisk in the Vanilla Extract.
5. Alternate whisking in the Almond Milk mixture and dry ingredients, starting with 1/3 of the dry and ending with the last third of the dry mixture.
6. Spread mixture out onto prepared cookie sheet and bake for 20 minutes, or until cooked through. I prefer if this is a little under-baked, and it is okay to eat raw (no risk of salmonella without eggs
7. Vegan Mascarpone Filling: In a high speed blender, combine Nuts, Agave, Coconut Oil, Salt, Vanilla and Almond Milk. Blend thoroughly until smooth and silky.
8. Divide mixture into half.
9. For Vanilla: use first half of mixture, if it is very thick, you can add a dash of Almond Milk. Set aside.
10. For Coffee Cream: blend second half of Mascarpone mixture with Espresso, and alcohol if desired.
11. Assembly: To assemble, grab your favourite mason jars! 
12. Cut a piece of sheet cake to fit the bottom of your ramekin or glass.
13. Dip in Soaking Syrup for just a second or two and place into the bottom of your jar.
14. Top with a layer of Vanilla Cream and dust with Cocoa Powder.
15. Freeze for 10 minutes.
16. Once out of the freezer, top with a layer of Coffee Cream.
17. Freeze for 10 minutes.
18. Repeat until all ingredients are used up.
19. Allow cake to firm in the fridge for at least a few hours before enjoying (If you can resist). 

February 21 2017 

| Gluten Free | Nutrition Packed | Research Based Recipe| Vegan | High in Vitamin D |

It is nice to finally see the sun today, we have had a mix of sun and rain for the past little while, and the snow is almost gone. I feel like I have been getting some winter blues lately, so today I decided to make something that would remind me of sunny days; Turmeric Tea.

Now I love turmeric for a variety of reasons; it’s color, flavor and nutritional profile. Did you know, that there have been studies showing that turmeric may have positive effects on depression (1) ? How great is that! This turmeric tea not only utilizes turmeric, it also contains a ton of ginger, which has a number of important benefits on its own. 

Yes, sleeping well and eating right are important to a healthy lifestyle.. but I have noticed that even when I eat right, exercise and get a good sleep, that sometimes I may still feel down. Besides the amazing benefits of turmeric in this tea, my fortified almond milk also contains a TON of Vitamin D. 

Vitamin D is a funny one because it is not found in many foods, and is extremely important for bones and many chemical reactions in the body. Since our main source of Vitamin D is from the sun, we may be lacking in Vitamin D throughout the winter months. This drink contains approximately 50-100% of the average RDA of Vitamin D, so with a few other Vitamin D sources throughout the day, you should get your Vitamin D fill! Vitamin D has also been linked to increasing serotonin (2), and other neurotransmitters leading to feeling happy; so I guess you can say this is really a sunshine drink, so DRINK UP! 

If you feel like you need a pick-me-up, the rain is getting you down, or you just want something warm, with a huge body of flavor.. then you NEED to try this turmeric tea. Grab your cup and get ready for a ride. 

Approximate nutrient profile of turmeric (3):

• may be involved with decreasing fats in blood, leading to decreased risk of type 2 diabetes 
• prevalence of cancer is lower in populations that regularly consumer turmeric (although a cause and effect relationship cannot be proven that this is only due to turmeric consumption) 
• has been shown to effectively fight infection and inflammation 
• may reduce pain and fatigue 

Approximate nutrient profile of ginger (4) : 

• great to fight against nausea, including morning sickness 
• linked to reducing muscle pain and soreness, may not have an immediate impact but overtime reduces soreness 
• has anti-inflammatory properties, shown to efficiency help with osteoarthritis 
• may reduce blood sugars and improve heart disease factors 

Now, enough talk.. let’s get cooking!

Ingredients: 

1. 1-2 cups almond milk (fortified) 
2. 3-4 tbsp ground turmeric 
3. 1 large knob of ginger, fresh 
4. a pinch of ground black pepper 

Instructions: 

1. Ginger into a pot 
2. Add almond milk, heat on medium-high heat
3. Add Turmeric, and stir 
4. Heat until warm 
5. Top with a sprinkle of ground black pepper (to help increase Turmeric functions!) 
6. Enjoy your cup of sunshine, and share it with someone you love!

1. Lopresti, A., Hood, S., & Drummond, P. (2012). Multiple antidepressant potential modes of action of curcumin: a review of its anti-inflammatory, monoaminergic, antioxidant, immune-modulating and neuroprotective effects. Journal of Psychopharmacology .
2. E, R., Anglin, S., Zainab, S., D, S., & McDonald, S. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. BJPsych, 100-107.
3. Greger, M. (. (2017, Jan 30). Turmeric. Retrieved from NutritionFacts.Org: http://nutritionfacts.org/topics/turmeric/
4. Leech, J., & Dietitian. (n.d.). 11 Proven Health Benefits of Ginger. Retrieved from Authority Nutrition: https://authoritynutrition.com/11-proven-benefits-of-ginger/

February 12, 2017

 | Gluten Free | Protein Packed | Vegan Recipe |

It’s hard finding easy snacks for school. Snacks that fill you up, taste delicious and ones that are healthy. These peanut butter protein bars are all of those and more!

Peanut butter is a great plant based protein, that is full of fiber, zinc, and healthy mono and polyunsaturated fatty acids. I love peanut butter in so many ways. The peanut butter in these bars pair nicely with a smoothie, or a fresh, warm coffee!

I have been busy lately with the craziness of school and just regular life responsibilities, so I bring a bar everywhere I go, in case I am hungry on the run. I hope you enjoy them as much as I do!

Ingredients:

1 cup roasted oats

3/4 cup natural peanut butter

1/4 cup agave nectar

almonds

1.5 – 2 cups chopped dates

1/2 cup toasted coconut flakes

Instructions:

1. In a saucepan, heat the peanut butter and agave nectar. Stir until well blended, then remove from heat.
2. In a food processor, blend all other ingredients
3. Mix peanut butter mixture with food processed ingredients
4. Pack into a parchment paper- lined tin
5. Cool in fridge overnight
6. Enjoy!

October 23rd 2015….

Yes, Halloween is creeping up on us, but breakfast is still important whether or not it is Halloween. For me, breakfast has always been a pretty big thing. I love it, I wake up hungry and eating something that is filling, healthy and delicious is what I am craving.

I am sure many people have heard about oats and all their magical wonders. Yes OATS are delicious, they can be cooked in Desserts like Apple Crisp, or made for breakfast, Raw, Cooked or in Smoothies and they can even be eaten for Dinner (sure why, not, who says I cannot eat oats for dinner??)

Today, I am going to show you my favourite breakfast. It is simple. It can be made more complicated but hey why? Life and its magical wonders can already be complicated enough, why does a delicious breakfast need to be complicated too? Its early, we are hungry so lets get cooking.

| Vegan | Gluten Free | Breakfast | Personal Favorite |

                                                 A personal Favorite

Ingredients:

(Approx. 3/4 cup) Oats (Dry – now there are many kinds, I would suggest ones less processed, like whole, steel cut oats, but hey we all are different people with different desires and different lives so this one is up to you!)

(1/2-1/4 tsp) Cinnamon

Fruit (bananas, strawberries, raspberries, dates)

Nuts or Seeds (Hemp hearts, Almonds, Walnuts)

(1 cup or more or less depending on consistency desired) Milk (I use Silk Almond Milk, but this is again up to you!)

Instructions:

1. Place oats in a container with a lid

2. Pour in Milk – I like to use a lot more milk, the oats with soak it up over night and I like my oatmeal a little more fluid like

3. Mix in cinnamon (this is optional, but cinnamon is really good for you, can help lower blood pressure and food cravings even by smelling it, so I would suggest to add it in!)

4. Place lid on and leave in fridge overnight

5.In the morning, cut up some fruit and place on top of oatmeal with nuts and seeds.

Yes its that simple! Now ENJOY

Some alternatives are:

     To add the fruit in the nighttime, this will provide a different flavor as the juices of fruit may mix into the oatmeal so it will add a more fruity flavor)

     Mix up the spices you use- try maybe cloves and nutmeg and mix it with some canned pumpkin from a pumpkin pie you made!

     Another thing you can do is to add a tablespoon of (hopefully natural) peanut butter in the morning instead of fruit, then chop up a banana and eat your peanut butter oatmeal alongside your banana

     If you are not vegan, another really good idea and tasty is to add a scoop or two of yogurt onto your oatmeal before you leave it in the fridge overnight. This will add a slightly different taste (a little more thick and another layer of textures which is always nice!) and a good amount of protein too!

  October 24th, 2015…

Busy day.

I am really sad when there are sunny days and I do not seem to make it outside before the sun goes down. Today was one of those days, where by the time I had a second to go out, the sun was already gone. I find myself singing “Oh Mr. Sun, Sun, Mr. Golden Sun, PLEASE SHINE DOWN ON ME, sadly it rarely works.

However, I cannot say today was bad. I got a lot done and still had time to make these wonderful little jacks for dinner and man, were they delicious or WHAT. I fed them to many non vegans with only positive comments in return (and sometimes its hard to convince non vegans to eat vegan food, I get it, you guys like meat and that is okay but sometimes plants are nice (to me its more than sometimes) but you get my flow.

Episode 2.0 of Halloween Treats 🙂

ENJOY MY SPOONREADY COMMUNITY!

| VEGAN | Gluten Free | Whole Grains | Vegetables | Dinner | Snack |

A Personal Favorite.

Ingredients:

1 onion

1/2 tbsp. coconut oil

4 jalapenos (I removed the seeds and would suggest wearing gloves…. or not touching your eyes for a few weeks after because I made that mistake, already 10 times today and its not that great)

2 cloves garlic

2 cups chopped cilantro

3tbsp thyme

1 cup pasta sauce

2 cups brown rice

2-3 cups lentils and beans

Instructions:

1. In a medium saucepan, add the coconut oil and cook until heated up. Add the chopped onions and cook till almost transparent

2. Add in garlic and sliced jalapenos and cook for another few minutes

3. Add in Pasta sauce and cook over medium heat for another few minutes (about 5-10)

4. Add in Thyme and, beans, rice and any other spices you desire

5. Cut off tops of peppers and cut out faces (use the smallest knife you have or else your jacks will have cut faces which is still pretty cute and kind of fits the spooky Halloween idea)

6. Fill peppers, place in an oven safe dish and cover with tin foil

7. You can pour some vegetable broth in the dish (only about 1/2 cup) or leave as is.

8. Cook for about 45 – 60 minutes and enjoy!!!!

November 9th 2015…

This recipe was made first for the HIV center in my regular volunteering making recipes based on certain grocery items- but I have been wanting to make something with the left over pumpkin from Halloween -not from Jack above like the pumpkin seeds but from his relatives-

I was particularly excited about making my recipes for the HIV center today because we are just learning about food security in one of my classes today, It is crazy how many people are left malnourished, with limited availability to food, money or health. Some of us complain about being too busy or working too jobs but the reality is that many people do not have one job, they do not have access to this blog because they do not have Wi-Fi or a computer. There are definitely two sides to every story but being able to provide people with access to utilize the food they have is something I am passionate about and it is great to get a reminder of that every once and a while.

Here is to pumpkin, and how delicious they are!

 | Dessert | Possibly Vegan | Vitamin A rich | Fall recipe |

Ingredients:

Just over 1/4 cup of oil (any kind– coconut, olive, etc.)
2 1/4 cups flour (again any kind)
2 teaspoons baking soda
Pinch of salt
1 tablespoon of your favourite dessert spice—this can be a combo of nutmeg or cinnamon and cloves or even pumpkin spice!
2 eggs (or sub for flax eggs– one tablespoon flaxseed to two tablespoons water for one egg)
1 1/2 cup to 2 cups fresh pumpkin puree—see recipe to the right step 1 and 2.

Optional for topping:
Coconut milk– refrigerate the night before
Cinnamon
Maple syrup

Instructions :

1. I would suggest cooking the pumpkin ahead of time, then storing it in the fridge for future used.

2. To cook pumpkin: Peel and cut into small pieces and let it sit in crockpot for about 6-8 hours until very soft. Let cool slightly and mash, blend or mix until smooth. Alternative: if you do not own a crock pot, steam pumpkin until very soft, similarly, mash, blend or mix until smooth.

3. Once pumpkin is cooked, you can begin with the loaf: Pre heat oven to 350 degrees and line or spray a 9 inch square baking dish.

4. In a bowl, whisk flour, baking soda, salt and spices. In a separate bowl, mix eggs, sugar, oil and cooked, mashed pumpkin until well blended

5. Add dry ingredients into wet, and mix until just blended

6. Pour batter into prepared 9 inch pan and bake for about 40-50 minutes

7. Let cool and top with coconut whip cream (my favourite), maple syrup, or just sprinkle with cinnamon and a touch of sugar if desired

8. Note: to make coconut whip cream: Take a can of coconut and place it in the fridge a night or two before making the cake– take the can out when the cake is cooked and cooled, and flip over the can. Pour out the water slowly and use the thick coconut part as your whip cream!