Ara Wiseman

Category: Recipes

Lentil Dal

Lentil Dal

Pacific low sodium vegetable broth 3 cloves of garlic minced 2 onions chopped 1 tsp minced ginger 2 tsp turmeric 1/2 tsp coriander powder 1/2 tsp cinnamon 1 tsp curry powder 2 cups dried red lentils 3 cups low sodium vegetable broth 1 can coconut milk Salt and pepper Pour a little vegetable broth in a dutch oven, add onions, ginger and garlic and saute until onions are soft. You may need to add more broth. Add turmeric, coriander powder, cinnamon, curry powder and saute for a few minutes. Then add the red lentils and saute the lentils in the spices for a couple minutes. Add the vegetable broth and coconut milk and bring to a simmer, turn down the heat and cover the pot. The lentils cook quickly so keep checking and stirring until the lentils are cooked. Serve over a handful of fresh baby spinach.

Vanilla Cake and Cacao Frosting

Vanilla Cake and Cacao Frosting

Cake recipe:  Icing:  Preheat the oven to 350F. In a high speed blender, combine the water and medjool dates. Blend until smooth. Add the rest of the cake ingredients. Blend very briefly until just combined. Do not over-blend or the cake will come out gummy. Pour the batter into an 8-inch square or round pan that is either greased or lined with parchment paper. Spread evenly. Bake for 30-35 minutes at 350F. Cool completely before frosting. For the frosting, combine all the ingredients in a high speed blender. Blend until very smooth and creamy. Use as is, or refrigerate for a few hours to thicken. Spread a generous layer of the chocolate fudge frosting on the cake. Original recipe: https://feastingonfruit.com/healthy-vanilla-cake-chocolate-fudge-frosting/   (reduced the amount of fat)

Warm Breakfast Salad

Warm Breakfast Salad

INGREDIENTS INSTRUCTIONS Place chopped squash on baking sheet at 425F for 15-20 minutes. In a skillet, over medium heat, sautee onions in a bit of water or vegetable broth. Add more broth if the pan becomes dry. Fry for 2 minutes or until onions start to brown a bit. Next add in your slaw veggies, garlic, salt/pepper, 1 tbsp water, and balsamic vinegar. Mix all together in skillet. Cover and let cook on medium for about 2-3 minutes. Slaw should be slightly tender but not fully cooked. Remove and place in a large salad bowl. Add your squash and berries to the bowl and toss. Top with sliced avocado, pumpkin seeds, cilantro and red pepper flakes if using. Recipe from @KindredAura inspired by www.cottercrunch.comImage by www.cottercrunch.com

Healthy Honey Cake

Healthy Honey Cake

INGREDIENTS 4 flax eggs=1/4 cups flax meal + ¾ cup water, mix together and let sit for 5 minutes½ cup oil (grapeseed, coconut, or your choice-we use grape seed, it’s much lower in saturated fat than coconut)½ cup unsweetened applesauce1½ cups of honey (we use buckwheat-it has a far superior flavor and color)3 cups of flour-we used 260 g of all purpose gluten free 4 tsp baking powder1 tbsp ground psyllium husk (not totally necessary, but can help to hold cake together better)1 heaping tsp cinnamon1 tsp ginger½ tsp allspice¼ tsp nutmeg½ tsp baking soda½ tsp salt1 cup decaf coffee INSTRUCTIONS Original recipe from: http://www.gardenfreshfoodie.com/healthy-desserts/plant-based-gluten-free-honey-cake/ Recipe by Ara Wiseman

Baked Vegetable Curry

Baked Vegetable Curry

2 large stocks of Broccoli, 4 zucchini cut into matchsticks, 3 green onions chopped 1 cups of mushrooms chopped, 1 bunch of asparagus chopped Sauce:Blend the following ingredients in a blender: 1 can organic light coconut milk  1 Tablespoons almond butter  1 piece of fresh ginger grated 1/2  tablespoon low-sodium Tamari 1 teaspoon red curry paste 1⁄2 clove garlic Place vegetables in a pyrex container and pour sauce over. Cover with parchment paper. Bake for 40 minutes at 400 degrees.Serve with fresh basil over rice, konjac noodles or braised kale.

Ginger Sesame Veggie Bowl

Ginger Sesame Veggie Bowl

Ingredients: Sweet Potato – 1 small Kale – 2 Cups, chopped Baby Spinach – 2 Cups Onion – 1 medium Garlic – 2 cloves Bell Pepper – 1 red, orange or yellow Vegetable Broth – ½ Cup (or water) Tempeh 4-6 pieces Tamari – 1Tbs (or soy sauce)   Marinade Ingredients: Tamari – 2Tbs (or soy sauce) Liquid Smoke – ¼ tsp (optional) Maple Syrup – 2 tsp Water – 2 Tbs Dressing Ingredients: Tahini – 1 Tbs Maple Syrup – 1-3 tsp (to taste) Tamari – 1 Tbs (or soy sauce) Ginger – 2-3 tsp fresh grated (to taste) Water – if needed   Directions: **If avoiding soy products please omit the tempeh and marinade steps.**Mix all marinade ingredients together in a container large enough to hold your tempeh. Toss the tempeh in and coat with marinade. Cover and allow it to marinade for 30-60 minutes. This can also be done the night before and left in the fridge. In a bowl combine all the dressing ingredients and whisk vigorously to emulsify slightly. Start with a small amount of ginger and maple syrup and increase either or both ingredients to your own preferred taste. If your dressing is too thick you can add water teaspoon by teaspoon until your desired consistency is reached. This can also be made ahead and stored in the fridge for up to 1 week. Preheat oven to 400°. Slice the sweet potato into ½ inch thick rounds. Lay rounds, evenly spaced in a single layer, on a Silpat lined baking sheet. Bake for 15 minutes. Remove from the oven and flip each round, lay the marinated tamari on the baking sheet and bake for another 15 minutes. Be sure to flip the tempeh half way through. If the sweet potatoes have not reached your desired doneness feel free to remove the tempeh, flip the sweet potato rounds and bake for another 10 minutes. While the sweet potatoes are cooking chop the remaining vegetables, except spinach and kale, so they are all roughly the same size, ½ inch squares. The kale can be torn into pieces roughly the size of the spinach. In a pan over medium heat sauté the onion in half of the vegetable stock (or water) until translucent and slightly browned around the edges, about 3-5 minutes. Grate (or press) the two cloves of garlic into the pan and sauté with onions until fragrant, about 1 minute. Add bell pepper, and another splash of vegetable stock (or water) if the pan has dried, and cook until tender crisp, about 3 minutes. Add the last of the broth (or water) and add the kale, toss to incorporate, and cook for 2-3 minutes until the kale has turned bright green and slightly tender. Add the spinach, remove from heat and toss to wilt the spinach. Distribute the vegetables evenly between two bowls and drizzle dressing over top. Lay 2-3 slices of tempeh across each bowl and place a few baked sweet potato rounds in each bowl. Recipe by Talor Martens of @KindredAura

Santa Fe Mushroom & Quinoa Stuffed Peppers

Santa Fe Mushroom & Quinoa Stuffed Peppers

Ready in 30 minutes Ingredients:Quinoa – ¾ Cup Water – 1.5 Cups Bell Peppers – 4 red, yellow and/or orange Cremini Mushrooms – 12oz Onion – 1 medium Zucchini – 1 medium Carrots – 2 medium Tomatoes – 2 medium red vine variety Garlic – 3 cloves Vegetable Broth – ½ Cup Cumin – 1 Tbs Chili Powder – 1 Tbs Oregano – 2 tsp dried Cayenne – 1 tsp (optional) Salt & Pepper – to taste Cilantro – ½ fresh bunch (optional) Directions: Preheat oven to 425°. Slice the tops off of the 4 bell peppers and remove the ribs/seeds. Place the peppers, standing up, on a baking tray lined with a silicone baking mat or fitting them together tightly into a small baking dish. If your peppers are on a baking sheet and having a hard time standing you can slice of just a tiny bit of whichever of the little “feet” on the bottom to make it more flat, be sure not to make a hole into the cavity of the pepper. Bake the peppers for 20 minutes. While the peppers are roasting cook quinoa according to package directions or add quinoa and water to rice cooker and start. Wash and dry the mushrooms and add them to a food processer and pulse until very fine diced pieces but not pureed. Dice the onion and tomatoes, roughly chop the cilantro, and grate the carrots and zucchini. In a large skillet over medium heat sauté the onions in half of the vegetable broth until translucent and slightly browned on the edges, about 3-5 minutes. Grate or press the garlic cloves into the pan, add the spices, and sauté until fragrant, about 1 minute. Drop in the mushrooms and cook until the water is drawn out, about 2-3 minutes. Add the carrots and continue cooking for another few minutes adding splashes of vegetable stock if the pan gets dry. Add the grated zucchini, diced tomatoes and cook until the water is drawn out, about 2-3 minutes. Remove the pan from the heat, if it is large enough stir the cooked quinoa and cilantro into the pan. If your pan isn’t large enough; stir cooked quinoa, cilantro and cooked mushroom mixture into a large bowl and stir thoroughly to combine. (If you would like; reserve some quinoa and some cilantro to decorate the tops.) Divide the quinoa and mushroom mixture evenly into each roasted pepper on the baking sheet, or in the baking dish, until they are very full. (If using reserved quinoa sprinkle it on the tops of the peppers before putting them in the oven but don’t add the cilantro yet.) Bake the stuffed peppers for another 5-10 minutes. Add your favourite toppings like Pico de Gallo, fresh salsa or (as pictured) a home made cashew sour cream and sprinkle reserved cilantro on top and enjoy! Recipe created by Talor Martens @KindredAura

Buckwheat (kasha) with Shiitaki Mushrooms and Shells

Buckwheat (kasha) with Shiitaki Mushrooms and Shells

3 small onions chopped 2 cups of shiitaki mushoom thinly sliced 2 cloves of garlic minced Low sodium vegetable broth 2 cups of whole buckwheat (Bob’s Red Mill is a good one) 4 cups of water 1 bag of brown rice pasta (small shells) Saute the onions in a little vegetable broth, turn the temperature a little higher so they start to brown. Add more stock as needed. Add the garlic and saute for a couple minutes. Add the sliced mushrooms and saute until soft. Keep adding vegetable broth as needed. Turn off heat and put it aside. Cook the buckwheat according to instructions. Boil 4 cups of water then add the buckwheat. Stir occasionally. You may need to add a little more water. Once it is soft, cover and let it sit for 5 – 10 minutes. Cook the pasta. Once it is done, strain it and place it back in the pot. Add the cooked kasha and mushrooms and onions. Stir on low heat until well combined. Enjoy!

Carrot Soup

Carrot Soup

¼ cup raw cashews 4 cups of chopped carrots 1 large sweet potato cut into 2″ pieces 1 large or 2 small onions cut in half 3 cloves of garlic peeled and minced 1 tablespoon dried rosemary 1 teaspoon dried thyme 4 cups vegetable broth Sea salt & pepper to taste In a small bowl, cover the cashews with ½ cup boiled water and let soak for 1 hour. Place the carrots, sweet potato, onions, garlic and spices in a large pot. Add 4 cups vegetable broth, bring to a boil then reduce heat to simmer, cover and cook until vegetables are soft. You may need to add 1 -2 cups of water if it gets too thick. Place cashews and soaking water to a blender and blend until smooth and creamy. Set aside Once vegetables are soft, use a hand blender and blend the soup, add the cashew cream and stir. The soup should be thick. Garnish with fresh basil or parsley. Recipe inspired by: https://www.forksoverknives.com/recipes/vegan-soups-stews/creamy-carrot-soup/ Enjoy!

Potato Carrot Zucchini Patties

Potato Carrot Zucchini Patties

4 yellow potatoes 4 carrots 2 onions 2 zucchinis 1 tablespoon arrowroot flour 2 teaspoons paprika 2 teaspoons garlic powder Fresh parsley chopped Steam potatoes and carrots in a steamer until soft but not completely cooked so you can grate them. Grate the steamed potatoes, carrots along with the onions. Grate the zucchinis and place in a nut bag and squeeze out the water. Add the zucchini to the potatoes, carrots and onions in a bowl and add arrowroot flour, garlic powder, paprika, chopped parsley and mix until combined. Form into 8 patties and place on parchment lined baking sheet. Bake at 350 for 60 minutes or until golden brown. Let cool for 10 minutes and enjoy! Original recipe from: https://www.medicalmedium.com/blog/carrot-zucchini-potato-patties

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