An Abundant Kitchen Talk Notes and Resources

This Saturday's event at My Dead Aunt's Bookstore was a successful and fun event.  A big thanks to everyone who came out; it was great to see your smiling faces!  I delivered a talk covering the basics of plant-based eating and we reviewed a few of the many vegan and vegetarian cookbooks from the collection that I had the opportunity to curate for the store.  We also snacked on some samples of a few of the recipes from the cookbooks to inspire everyone to see what they could make at home.   We covered quite a few resources, and I wanted to pull them all together for everyone to reference (plus a few more) .  Even if you didn't have the opportunity to come to the event in person, you will find helpful information below.

We sampled:

Donut Holes  Here is a previous blogpost I penned about this recipe which is from Ani's Raw Food Kitchen (I substituted both dried mango and apricots in the event batch)

Chocolate Brownie Bites were this recipe from Deliciously Ella's blog (without hemp hearts, added cacao nibs) and also a version in her cookbook

Jerk Spiced Tofu - from the cookbook The Vegetarian Grill

Green Smoothie - similar to this one from Kris Karr, subbing frozen pineapple and mango for the apple

Where do you get your protein on a plant-based diet?

Movies about healthy eating

Books about healthy eating/plant-based diet

Cookbooks



Thanks for reading!

Hot Lemon Ginger Tea

This winter is starting off cold and damp for where I live this year.  It's the kind of weather that makes you want to snuggle in with a good book or movie and a steaming mug.  This tea has the refreshing tartness of lemonade with a slight tingle from ginger.  This delicious beverage offers both comfort and the health benefits of vitamin C and antioxidants that are anti-inflammatory and immunity boosting.  If you prefer to avoid caffeine, you can use a decaffeinated green tea or choose an herbal tea like lemon, mint, or hibiscus instead.

Hot Lemon Ginger Tea

1 ginger tea bag (I used Yogi brand)

1 green tea bag (I used Celestial Seasonings brand)

1/2 lemon, washed and sliced

Sweetener, to taste (maple syrup, agave nectar, stevia, or any favorite sweetener)

1-2 slices fresh ginger root (optional)

Boiling water

In a large mug (at least 10 oz), place the sliced lemon and a small amount of sweetener (I used dried stevia from my garden which is what those dark green flecks in the cup are plus a teaspoon of maple syrup).  With a spoon, mash the lemon slices, sweetener and ginger (if using) together to release some of the juice and oil from the lemon.  Add both a green tea bag and ginger tea bag and fill the mug with boiling water.  Let steep for 5 minutes, then remove the tea bags.  Stir and adjust by adding more sweetener if desired.  Enjoy!

   

Thanks for reading!

If you liked this post, check out some other recipes found here.  

Garden Highlights 2018

We have just celebrated the winter solstice in my part of the world, and the seed catalogs are already starting to turn up in my mailbox for the next planting season.  Work and studies have kept me pretty busy, but I carved out a little time to put in a kitchen garden again last year.  Digging in the soil, listening to the buzz of the bees, and working muscles little used while sitting at a desk helped slow time down for while while the stress melted away.  This year had a cool and rainy start which delayed getting the garden started.  I was so excited to see one of my fig trees develop fruit for the first time; however, because of the cool start, it was so late in the season that they didn't get a chance to mature...fingers crossed for next year.  Although I wasn't able to have as much variety as some previous years, I was still able to capture a few glamour shots of the daily (sometimes twice a week) harvests.  Before I turn to dreaming about next year's garden plan, I thought I'd share some of these highlights from my 2018 garden with you.

2018 Garden Highlights

Early spring greens (chard, kale, spinach)

Makings of a strawberry and greens smoothie

The wettest year on record helped produce these giant squash plants in this view of two of the raised beds in the front yard.

Cucumbers, zucchini, onions, tomatoes, green, wax, and broad beans, peppers and basil

Onions, shallots, cucumbers (green and Asian dragons egg), bell pepper, zucchini, ground cherries, green, wax and broad beans

Onions, eggplant, cucumbers (green and Asian dragons egg), bell pepper, zucchini, ground cherries, green, wax and broad beans, tomato, and lima beans

French market carrots, Asian cucumber, tomatoes, red and yellow onions, shallots, and broad beans

Cantaloupe, tomatoes, ground cherries, green, wax and broad beans, Italian sweet peppers, and lima beans

Cantaloupe and heirloom tomatoes

Eggplant, Italian and bell sweet peppers, tomatoes, basil, cucumber, sage, and raspberries

Eggplant, bell and jalapeño peppers, tomatoes, and sage

Eggplant, jalapeño and bell peppers, beets, carrots, tomatoes, and arugula

Kale, chard, carrots, and sweet peppers

Thanks for reading!

Kitchen adventure: Carrot cake cupcakes with lemon frosting

Carrot cake cupcakes with lemon frosting

Eating more whole foods is better for us, but sometimes you just want dessert.  I have found a recipe for a cupcake that is moist and decadent without any added processed sugar, oil, or salt.  It's a cupcake that you won't feel guilty about eating with its sweetness and moistness coming from fruit and the creaminess in the frosting from the healthier oils found in nuts. 

This recipe is inspired from a current favorite cookbook and blog, Straight Up Food, by Cathy Fisher.  You'll find the original recipe here, and below is my version with all the changes I made incorporated.

For the best results, make the frosting first, then put it in the refrigerator to firm up while making the cupcakes.

Carrot Cake Cupcakes with Lemon Frosting

Lemon Frosting

9 pitted medjool dates
1 scant cup raw cashews
2 teaspoons vanilla extract
zest from 1/2 of a lemon
2 tablespoons lemon juice
¾ to 1 cup water
1/2 cup chopped roasted chopped pecans (optional; for garnish)

1. Place the dates, cashews, lemon juice, lemon zest, and vanilla into a blender. Add ¾ cup of water.  If the water doesn't completely cover the dates and nuts, add just enough until it does. Set aside for at least  15 minutes so the dates and nuts can soften.  If you don't have a high powered blender, soak for 45 minutes or more so everything can thoroughly soften to get a smoother consistency.
2. Blend until very smooth,  (Add a little more water if the mixture is too thick to blend, being careful not to make it too runny.)
3. Transfer the frosting into a covered bowl, and refrigerate to cool and firm up while you are making the cupcakes.

Cupcakes

1½ cups non-dairy milk

10 pitted medjool dates

1/2 cup pineapple chunks (I used fresh, but frozen or unsweetened canned would work)

1/2 cup mango chunks (I used frozen, defrosted, and fresh would work too)

2 teaspoons vanilla extract 

1¾ cups old-fashioned rolled oats

2 teaspoons ground cinnamon

1 tablespoon baking powder

1 teaspoon baking soda

1 teaspoon ground nutmeg

⅛ teaspoon ground cloves

1½ cups grated carrots grated fine (2 medium)

1/2 cup pecans, roughly chopped

1. Place the nondairy milk, dates, and vanilla into a bowl and set aside for at least 15 minutes (so the dates can soften).
2. Preheat the oven to 350°F. Line a 12 cup muffin tin with paper liners
3. Grind the oats into flour with a blender. Transfer to a medium bowl, and whisk in the cinnamon, baking powder, baking soda, nutmeg, and cloves.
4. Place the milk, dates and vanilla mixture plus the pineapple and mango in the blender, and blend until smooth.
5. Stir the date mixture into the bowl of dry ingredients. Fold in the grated carrots and nuts.
6. Spoon the batter into the cupcake liners.
7. Bake for 25-30 minutes, or until the top is medium brown and a tester comes out clean. Let cool for 10 minutes before removing from the pan and placing on a cooling rack, and cool completely before frosting. 
8. Frost with the prepared chilled lemon frosting.  
9. Keep refrigerated.

Thanks for reading!

If you enjoyed this post, you might also enjoy:

Sweet potato cake

Vegan banana nut muffins
Lemon pound cake
Waffles (gluten free, vegan)

Easy chocolate superfood truffles

Chia seed coated truffles with cacao nibs and cacao dusted truffles with dried cherries and pecans

There are holiday treats everywhere you turn at this time of year.  So that I have something that seems decadent without straying away from my healthy eating program.   These little whole food bites are not only a decadent answer to a craving for something sweet, but they are packed with superfood nutrition and antioxidants found in raw cacao and maca powders, dried cherries, cocoa nibs and chia seeds.  I like to keep a batch stored in the freezer because I like the chewy, caramel-like texture they take on from being frozen.  These were my substitute for the Chunky candy bars that were in the office all during Halloween.

These just take a few minutes to blend together in a food processor.  They can be rolled into large marble sized balls or patted out into a pan and chilled for 30 minutes before cutting into fudge size squares.  In either case, store in a sealed container between rows of parchment paper in the freezer for a more chewy consistency or the fridge for a softer truffle-like bite.

Easy chocolate superfood truffles

1 cup tightly packed, pitted medjool dates (approximately 12 large dates)

3 Tbsp raw cacao powder (plus extra for coating balls)

2 Tbsp chia seeds 

1 Tbsp maca powder

5 Tbsp almond butter (or other nut or seed butter of choice)

1/2 cup pecans, chopped (or other nuts of your choice - optional)

1 cup rolled oats
1/2 cup maple syrup (or other liquid sweetener of choice)
1 tsp vanilla extract or powder
1/4 - 1/2 cup add-ins of your choice (cocoa nibs or mini chocolate chips, dried fruit such as cherries, cranberries, coconut shreds, or diced apricots)

Into the bowl of your food processor, put everything but the add-ins and process until smooth.  This may take awhile, but be patient and use a rubber spatula to push down the mixture from the sides often.  If the mixture seems too dry, add a few drops of warm water or plant based milk to help loosen the mixture.  Once the mixture is smooth, add any desired fruits, nuts or nibs and pulse a few times to combine without breaking them up too much, or mix them in by hand.  Take about 2 tablespoons of mixture and roll into a ball by hand, then roll in cacao powder, chopped nuts or coconut shreds. Repeat with the remaining mixture.  These can be eaten right away or stored in the refrigerator or freezer between sheets of parchment paper.

Makes about 12 - 16 treats.

Thanks for reading!

Kitchen adventure: Waffles

I enjoy having breakfast for dinner when the weather gets cooler as it is now where I live. Sometimes, when I've had a really healthy substantial lunch, all I'll want in the evening is something to satisfy my sweet tooth, and waffles are just the thing.  These waffles are light, but substantial because of the oats and bananas; and using bananas also eliminates the need for oil in the batter.  Whether you eat them for breakfast or dinner, I think this recipe will become a favorite.

WAFFLES

Ingredients

• 1 1/4 cup non-dairy milk + 1 tsp white or apple cider vinegar
• 1 very ripe banana mashed
• 2 Tbsp maple syrup 
• 1/2 cup rolled oats pulsed in a food processor until fine or oat flour
• 1 3/4 cups white whole wheat (or all purpose) flour
• 1 Tbsp flaxseed meal
• 2 tsp baking powder
• 1 tsp vanilla extract
• ice water as needed 
• Toppings - vegan butter or yogurt, maple syrup, fruit (fresh or thawed berries, diced apples or peaches), nuts, cacao nibs.  

Instructions

1. Combine non-dairy milk and vinegar in a small mixing bowl and let set for a few minutes to curdle. Then add mashed banana, maple syrup, vanilla extract. Whisk until combined and set aside.
2. Add dry ingredients (flour, oats, flax meal, and baking powder) into a large mixing bowl and whisk until well combined.
3. Add wet ingredients to the dry and mix until well incorporated. If the batter is too thick, add a teaspoon of ice water at a time until the desired consistency is reached.
4. Let the batter set for 5-10 minutes while your waffle iron preheats, and add more ice water if the batter gets too thick. 
5. When the waffle iron is ready, generously coat with non-stick spray and pour in batter until nearly to the edges. Cook according to your preferred doneness.  I like mine to be well done with crispy edges, so I cook until there isn't any steam coming from the iron.  This takes about 1.5 times through on the highest setting on my waffle iron.  Remove and place on a baking rack in a 200 degree oven to keep warm. Do not stack, but keep them in a single layer to keep crisp.
6. Serve with desired toppings (I had blueberries and pecans), vegan butter and maple syrup.  Leftovers can be stored in the refrigerator and reheated in the toaster for crisp waffles or in the microwave for softer ones.  I double the recipe and put the extras in the in the freezer in a freezer storage bag.  They will keep for a few months.  

Spring in the garden

Spinach

Uncovering the winter garden is always a surprise.  Some years are better than others, but there is always something that makes it through the winter tucked under hoops covered by garden fabric and plastic.  This year, there is spinach, flat leaf and curly parsley, carrots, and a few onions.  Of course, the mint always seems to survive no matter what happens, and there are always plenty of weeds.

Spinach harvested for a salad

Repairs have been made to the beds, and I'm looking forward to refreshing the soil in preparation for planting.  This year, I'm trying a different mix to refresh the beds inspired by Jake Mace's soil mix video.  I'll be topping off the beds with a mix of compost, coconut coir (a substitute for peat moss to help retain moisture and save the endangered peat bogs!), azomite trace mineral dust, and worm castings.

This year, I didn't have a chance to start my own seedlings indoors because my studies in a graduate program and work have kept me busy.  I opted to order some seedlings online (rareseeds.com and territorialseed.com), and I'll get a few more from the local garden center and health food store.  Even just a few years ago, if you wanted to plant heirloom varieties, you had to start from seed.   Although you can't beat the variety of heirlooms available as seeds, there are increasingly more choices being offered as seedlings these days.

I look forward to sharing this year's garden adventures with you.

Thanks for reading!

Carrots, flat leaf and curly parsley survived the winter in raised beds under covered hoops

Summer Harvest Salad

Summer Harvest Salad

As summer draws to a close and the warm weather fruits and vegetables are at their peak of ripeness, it is easy to create a colorful, nutritious dish with just a few fresh ingredients from your garden, local farmers market or produce section of the grocery store.  This salad requires no cooking.  It is a great dish for summer picnics or potlucks or when it's too hot to cook.  This dish comes together in very little time because the season's best ingredients need very little to bring out their full flavor.   With the addition of some grilled tofu, fish or chicken and some crusty bread, you have a light meal ready in no time.

Summer harvest salad

2-3 large ripe tomatoes, sliced
2 ears of fresh corn, shuck and remove kernels from cob
1/4 ro 1/2 small red onion, finely chopped
1/2 lemon
micro-greens or sprouts
fresh chopped herbs of choice (basil, thyme, mint)
sea salt and pepper
olive oil (optional)

Arrange the tomato slices on a serving platter.  Sprinkle the corn kernels over the tomato slices.  Sprinkle the onions over the corn.  Sprinkle the chopped herbs over the onions.  Season with sea salt and pepper to taste.  Top with some micro-greens or sprouts.  Squeeze the lemon over the salad and drizzle with olive oil (if using).  Serve at room temperature or slightly chilled.

Thanks for reading!

Harvest from my garden

Kitchen adventure: Superfood granola

Granola with fresh picked strawberries, blueberries and cashew milk

Store bought granola can be loaded with more sugar and fat than you'd like to start your day.  This granola is packed with superfoods and sweetened with dates and dried fruits.  The traditional oil is replaced with banana and tahini (or nut butter of your choice).   This easy to make recipe works well for breakfast, snacks or dessert.  This recipe was inspired by this original recipe at Jenny Mustard's blog.  Although the ingredient list is long, it comes together quickly. Feel free to substitute any of your favorite nuts, seeds or dried fruits that you like.

Superfood granola

12 large medjool dates, soaked and drained (save water)
1 large ripe banana
½ cup tahini (or use almond, cashew or peanut butter)
1 teaspoon vanilla extract
1 scoop (1 tablespoon, superfood green powder) optional
4 cups old fashioned oats
1/4 cup raw cacao powder
1/4 cup flax seeds
1 cup raw nuts roughly chopped, (I used walnuts and almonds for this batch)
8-10 prunes or dried mission figs, chopped (this batch had figs)
½ cup raisins or other dried fruit like cherries, blueberries or cranberries
1/3 cup goji berries (or more raisins)
½ cup raw sunflower seeds
½ cup raw pumpkin seeds
½ cup shredded unsweetened coconut
1 teaspoon cinnamon
a pinch of cardamom 

- Preheat the oven to 325 degrees.
- In a food processor or blender combine drained dates, tahini, bananas, superfood powder and vanilla extract until smooth.  If the mixture is too thick to process, add just enough date soaking water to make a thick smooth paste.
- In a large mixing bowl, add all the dry ingredients and stir to combine.
- Add the date mixture to the bowl and mix until all the dry ingredients are coated.  
- Spread the granola evenly on a parchment paper or silicone mat lined large baking sheet and press flat with your hand or back of a spoon
- Bake the granola for 25-30 minutes, until golden brown
- Remove from the oven, let cool thoroughly and break into bite sized chunks
- Store in an airtight container.

Thanks for reading!

If you liked this post, you may like:
Healthy cold cereal
Carrot cake granola
Overnight oat and chia seed pudding

Mushroom Veggie Burger Recipe

Mushroom and eggplant burger on a whole wheat bun with garden fresh spinach, tomato and refrigerator pickles

I love a good veggie burger and enjoy giving new recipes a try.  The recipe in this video was the inspiration for a burger that has become my current favorite.  During the summer months, I even substituted eggplant for some of the mushrooms when the garden offered up an over-abundance.  (The mushroom/and eggplant version is pictured here.)

Here is my take on the original recipe:

Mushroom Veggie Burgers

(makes 6-8)

1 pound mushrooms (white button or portobellos)
1 large onion, finely chopped
1/2 bell pepper, finely chopped
1/2 cup black olives, finely chopped
2 tablespoons Braggs amino acids or soy sauce
2 tablespoons barbeque sauce 
1 cup cooked brown rice
2 teaspoons garlic powder or 3-4 cloves garlic pressed or finely minced
1 teaspoon smoked paprika
1/8 teaspoon cayenne pepper  (optional)
2 teaspoons ground cumin
1/2 to 1 cup rolled oats, oat flour or bread crumbs
2 tablespoons olive oil for cooking burgers

1.  Process the mushrooms in a food processor until mushy.
2.  Cook over medium heat in a skillet, stirring often until most of the water is cooked out.  Put in a large bowl.
3.  Using the same skillet, stir fry the onions and peppers until wilted.  Add to the bowl with the mushrooms.
4.  Add garlic, smoked paprika, cayenne pepper, cumin, Braggs, barbeque sauce, olives and brown rice and 1/2 cup of the oats or breadcrumbs to the bowl.  
5.  Mix well.  
6.  If the mixture seems too moist, add more oats or breadcrumbs until the mixture holds together.
7. Shape into 6-8 burgers.  
8.  In a skillet heated over medium heat with olive oil, cook until browned on both sides, turning only once to keep from breaking apart
8.  Serve on buns with your favorite burger toppings.  

Thanks for reading!

If you enjoyed this post, you may also like:
Eggplant veggie burgers
Whole wheat sandwich rolls

December Garden Update

Giant bowl of mixed greens:  rainbow chard, spinach, arugula and kale

At this time of year I'd normally be snuggled up in front of a cracking fire to write this post. However, this year, we've got the windows open and the warm weather feels more like late September than December.  Whether it's because of global warming, El Niño or just a normal shift in weather patterns, we are enjoying harvests far longer than usual.  Amazingly, the last of the summer peppers were just picked in mid-December!  The hoop frame tunnels only have a layer of light garden fabric over them instead of the usual layer of fabric topped by heavy plastic that is usually need to protect the fall and winter garden from cold weather.  Here are a few photos of the late fall garden as we head into winter.  

A view inside the fabric covered tunnel where collards, Swiss chard, beets, carrots, onion seedlings grow during the cool weather months

A sea of arugula

Tender spinach

Swiss chard

The last harvest of this summer peppers

Thank you for reading!

Highlights from this summer's garden

Most of the summer garden is gone as the days have grown shorter and the temperatures cooler.  Although the garden got off to a slow start because of a cool spring, production picked up and we were not disappointed with the variety in our harvests.  Here are some of my favorite garden photos from this year.

Sunflowers were abundant in the garden this year, and beautiful from both the front and back view.

Colorful lima beans

A day's harvest #1

A day's harvest #2

A day's harvest #3

A day's harvest #4

A day's harvest #5

Soy beans

Zinnia glamour shot

I hope you enjoyed the photos as much as I enjoyed taking them.  

Thanks for reading!

Discovering aquafaba - Vegan Lemon Pound Cake

Pound cake is a favorite dessert from my childhood, and every family seems to have a prized recipe.  My Aunt Carolyn makes one of the best as does my friend Lisa.  Now, how to make this delicious treat vegan friendly...

I was inspired by Popsugar's recipe for a vegan version of Starbuck's lemon pound cake and research into aquafaba (canned chickpea water) as an egg substitute.  Vegan baking can have mixed results as the chemistry isn't always quite right when you substitute for an ingredient like eggs, let alone all the dairy products in a recipe.  The finished recipe can sometimes be quite dense and sometimes more soggy than the original version; usually still edible, but not always as satisfying as imagined. That being said, I've had mostly good success with my vegan baking adventures because I do so much research to learn from others' mistakes beforehand.  I am happy that the aquafaba worked well and that I again have a great pound cake recipe for special occasions.

Vegan Lemon Pound Cake

makes 12 slices

Lemon cake:
1 1/2 cups unsweetened non-dairy milk
2 teaspoon apple cider vinegar
1 1/2 cups white whole wheat flour
2/3 cup almond meal (ground raw almonds)
1 tablespoon baking powder

1 teaspoon baking soda

1/2 teaspoon salt (optional)
1 1/2 cup sugar
2/3 cup oil (coconut, olive, canola)

2/3 cup aquafaba (water drained from canned chickpeas)
Juice from half a small lemon (about 1 tablespoon)

grated lemon rind from half a small lemon
2 teaspoons almond extract

Lemon Icing:
1 cup powdered sugar

Juice from half a small lemon (about 1 tablespoon)

grated lemon rind from half a small lemon

1 -3 teaspoons non-dairy milk

1. Preheat oven to 350ºF. 
2. Lightly oil or spray a large loaf pan.
3. In the medium bowl add the milk, aquafaba, vinegar, oil, lemon juice, and vanilla extract, grated lemon rind and mix well.
4. Make a well in your dry ingredients, pour in the wet and stir until just combined and fairly smooth. 
5. Pour batter into the prepared loaf pan, and bake for 45-60 minutes or until a toothpick inserted comes out clean.
6. Let sit for about 10 minutes before removing from the pan to cool thoroughly on a wire rack.
7. Whisk together the powdered sugar, lemon juice and rinding for the icing and drizzle in just enough milk until you have a smooth icing that is not too thin.  
8. Drizzle icing on top of the completely cool cake.

I'll definitely be ready with this cake next spring when the strawberries are ripe in the garden to make a strawberry shortcake.

Thanks for reading!

Resource Library - when creativity needs inspiration

Some of my tools for creativity:  books, magazines, videos and art supplies

I'm always looking for a good book or website to get my creative spark ignited and get the next project going.  Every room of our house seems to be filled with books of one kind or another, tablets with access to ebook selections, blogs and podcasts and the Internet have all become our endless library that is open 24 hours a day.  My favorites are still books from second hand book shops, thrift stores, online used book sellers and The Book Thing in Baltimore, MD.  These provide me with frugal ways to keep my collection refreshed as well as an outlet to give retired selections a new home.  There are so many options that I sometimes have a hard time narrowing down my choices so I have time to actually to read them all or create the projects they inspire, but I enjoy taking in as much as I can.

I wanted to share some of my favorites with you so I created a resource library page on the Resourceful Cookie website.  You'll find my favorites cookbooks, gardening references, books on art techniques and inspiration of all kinds.  I'll keep updatng it as I find new resources, so check back from time to time.

If you have favorite books, movies or websites please share in the comments below.  I'm always looking for something new to explore and share with others.

Thanks for reading!