Tag Archives: Protein

Cashew Cream

  • 1 cup raw cashews or cashew pieces
  • Water to cover, OR, *boiling water to cover

1. a) Put the cashews into a bowl, or 2-cup measure, cover with water, and let sit overnight ~8 hours.

OR

* b) Put the cashews into a heat-safe bowl, and cover generously with boiling water. Let sit for ~2 hours.

2. After soaking period is over, using a fine colander, drain the water off of the cashews, discarding the water. Rinse cashews well.

3. Put the drained and rinsed cashews into a small blender with 1/2 to 1 cup fresh water.

4. Blend on high speed until the cream is smooth, and at your desired consistency. Add a pinch of salt, if desired.

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Fraser’s Butter Chicken

Based on a recipe from Vice chef Matty Matheson.

  • 6 tablespoons olive oil
  • 5 garlic cloves, minced
    2 birds eye chiles, seeded and minced
    2 long red chiles, seeded and minced
  • 2 medium yellow onion, roughly chopped
  • 3 Tbsp ginger, peeled
  • 1/2 cup ghee
  • 3 tablespoons tomato paste
  • 3 tablespoons turmeric
  • 2 tablespoons chili powder
  • 2 tablespoons garam masala
  • 2 tablespoons ground coriander
  • 2 tablespoons ground cumin
  • 3 1/2 cups  tomato puree (crushed tomatoes)
  • 1 tablespoon dried Fenugreek leaves
  • Protein of choice (for example: 4 boneless and skinless chicken breasts, cut into 1-inch chunks (about 1 kg); a block of paneer or tofu cut into chunks; cooked chickpeas, etc
  • Vegetables (for example: cauliflower floretes; frozen green peas; cubed potatoes, etc)
  • 2 cups heavy cream
  • 2 Tbsp unsalted butter
  • handful of fresh cilantro

1. Place the olive oil, garlic, chilies, onion, and ginger in a blender or food processor and purée until smooth.

2. Heat ghee in a large dutch oven over medium-high. Add the onion purée and cook until the mixture darkens slightly and softens, about 15 minutes.

3. Add the tomato paste, turmeric, chili powder, garam masala, coriander, and cumin and cook for 5 minutes, or until dark and sticky.

4. Add in 1 1/2 cups water. Using a wooden spoon, scrape up any browned bits at the bottom of the pan.

 

5. Stir in the tomato puree and fenugreek leaves and increase the heat to high. Bring to a boil, then reduce the heat to maintain a simmer. Cover and cook, stirring occasionally, until thick, about 1 hour.

6. Add your protein and vegetables, and simmer until  cooked, about 15 minutes more.

7. Add the cream and butter and stir to combine. Season with salt and serve garnished with fresh cilantro

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Black Bean and Corn Patties

This is a recipe from Food52.  Smoked paprika is a must, as is a food processor.  We serve on top of mixed greens dressed with lemon juice and olive oil, and top the patty with N’s Killer Guacamole, salsa, sour cream, and thinly sliced red onions (we don’t think it would taste good on a bun).

Serves 4 to 6

  • 1 small yellow onion, chopped 
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 3 cupscooked black beans, DIVIDED (or approximately 1 1/2 cans, rinsed and drained) 
  • 1 1/2 teaspoons cumin powder
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1 teaspoon sea salt
  • Black pepper to taste
  • red pepper flakes, to taste
  • 2/3  quick oats, plus extra as needed
  • 3/4 cups fresh corn cut from cobs
  1. Sauté onion and garlic in the olive oil for eight to ten minutes, or until golden, soft, and fragrant.
  2. Add the cumin, paprika, chili powder, sea salt, and peppers to taste. Stir in the sauté pan till spices toast lightly.
  3. Add 2 cups of the beans and stir to coat with the spices and onions.  Turn off heat.
  4. Add the oats to the bowl of a food processor and pulse them a few times. Add the onion, garlic, and bean mixture. Process everything together, until it’s well combined but still has texture.
  5. Transfer mixture to a mixing bowl. Add the last cup of black beans and the corn, and mix well with your hands. Check for seasoning and season to taste. If the mixture is too mushy to form into patties, add a little more oats or bread crumbs.
  6. Shape mixture into six patties. Pan fry them in olive oil until golden on each side, and heated through.

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Filed under food, Protein, Salads, Vegetarian (lacto/ovo), whole food

Moroccan-style Vegetable Pie with Chickpea Crust

This recipe is from CBC’s “Best Recipes Ever

 

  • 2 tbsp vegetable oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 clove garlic, minced
  • 1/4 tsp cinnamon
  • 1/4 tsp ground coriander
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 sweet yellow pepper or red pepper, diced
  • 1 zucchini, diced
  • 3 cups small cauliflower florets
  • 1 cup (250 mL) rinsed drained canned chickpeas
  • 1 cup (250 mL) tomato pasta sauce
  • 1 tbsp lemon juice
  • 1 cup frozen peas
  • 2 tbsp fresh coriander or parsley, chopped
  • 2 tbsp almond butter or peanut butter

In large saucepan, heat oil over medium heat; fry onion, carrot, garlic, cinnamon, ground coriander, cumin, salt, pepper and cayenne, stirring often, until softened, about 5 minutes.

Add yellow pepper, zucchini, cauliflower and chickpeas; fry, stirring often, until pepper is softened, 8 minutes.

Add pasta sauce and lemon juice; cover and simmer over low heat until vegetables are tender, 20 minutes. Stir in peas, fresh coriander and almond butter; let cool. (Make-ahead: refrigerate in airtight container for up to 24 hours; to continue, let stand at room temperature for 20 minutes.)

Chickpea Crust*:

  • 1 cup (250 mL) rinsed drained canned chickpeas
  • 1/3 cup cold butter, cubed
  • 1 tsp salt
  • 1/2 tsp ground cumin
  • 1/2 tsp turmeric
  • 1-1/2 cups all-purpose flour
  • 1 tbsp milk

Meanwhile, in food processor, pulse together chickpeas, butter, 3 tbsp (50 mL) cold water, salt, cumin and turmeric until crumbly. Add flour; pulse until combined.*

Turn out onto floured surface; knead until smooth, about 2 minutes. Cut in half; roll out each to 10-inch (25 cm) circle. Line 9-inch (23 cm) pie plate with 1 of the circles; spoon in vegetable mixture. Lightly brush pastry edge with some of the milk. Top with remaining pastry; trim edge. Using tines of fork, press edges together to seal and crimp. Brush top with remaining milk; slash steam vents.

Bake in bottom third of 400°F (200°C) oven until golden brown, about 40 minutes. Let stand for 5 minutes before cutting.

*Note:  I had to add about 2T more butter, and 3T more cold water to make the dough hold together enough to knead it.

Servings: 6

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Filed under dinner, food, Main Course, Vegetables, Vegetarian (lacto/ovo), whole food

Tuna Croquettes à la Alton Brown

  • 2 tins flaked tuna, drained and well shredded by hand (original recipe calls for a 7 ounce pouch of tuna)
  • 2 green onions, chopped finely
  • 2 tsp Dijon mustard
  • 2 large eggs, beaten
  • 1 tsp freshly squeezed lemon juice
  • 1/2 tsp kosher salt
  • 1/4 tsp freshly ground black pepper
  • 1/4 cup panko bread crumbs + 1/2 cup panko bread crumbs
  • olive oil for sautéing
  1. Place the tuna, onions, mustard, eggs, lemon juice, salt, pepper and 1/4 cup panko crumbs into a medium bowl and stir to combine.
  2. Using a small handful of the mixture, form a flattened patty, and place on a cookie sheet or plate.  Repeat with remaining mixture until all of it is used up.
  3. Allow the patties to rest for 15 minutes
  4. Place remaining 1/2 cup of panko onto a large plate. One at a time, coat each round in the panko on all sides.
  5. Heat enough olive oil to cover the bottom of a 12″ pan over medium heat until shimmering.
  6. Add the croquettes and cook for 2 to 3 minutes per side, or until golden brown.
  7. Remove to a cooling rack set over paper-towel-covered cookie sheet ( I just put them directly onto paper towel, and skip the cooling rack)
  8. Allow to cool for 2 to 3 minutes before serving.

I like to serve these with a sauce created by mixing together:

  • 1 part mayonnaise
  • 1 part sour cream
  • dill, to taste
  • salt and pepper, to taste
  • sometimes a finely chopped dill pickle, again, to taste
  • sometimes some very finely chopped green or red onion
  • a squeeze of lemon juice

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Filed under comfort food, dinner, Protein, Sauce

Cauliflower and Chickpea Coconut Curry

This is certainly not authentic, and doesn’t have well developed flavours, but it’s very quick and easy.  Chop up some hot pepper and add at the beginning if you’d like to zip things up.  Add some potato, small cubes, along with the cauliflower.

  • 2 Tbsp ghee or vegetable oil
  • 1 large onion, small dice
  • 3 cloves garlic, minced
  • 1” piece of ginger root, finely minced or grated
  • 2- 15 oz tins chickpeas, rinsed and drained
  • 1 28oz tin diced tomatoes
  • 1 head cauliflower, cut or broken into florets
  • 1 tin coconut milk (not sweetened!)
  • salt, to taste
  • ¼ cup cilantro, chopped

In a Dutch oven, heat the ghee over medium heat.  When it is shimmering, add the onion and stir occasionally until softened.

Add the garlic and ginger, and cook a few minutes longer until the onion begins to caramelize.

Stir in the spices and toast for a couple of minutes until they are fragrant.  Add a couple of drops of water to prevent burning, if you need to.  Stir constantly.

Add the tomatoes, coconut milk, chickpeas, and cauliflower.  Bring to a boil, reduce heat to low and cover.  Simmer for about 15 minutes, until the cauliflower is tender.

If desired, take lid off and cook for a few more minutes  until sauce has reduced to the consistency that you like.

Taste for salt.  Add the chopped cilantro and stir carefully.

Serve over brown basmati rice, or with roti or naan

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Spinach Quinoa Salad with Cherries and Almonds

This salad tastes much better to me with a double batch of the dressing.

  • 1/4 cup sliced almonds, toasted in dry frying pan or in oven
  • 1 1/2 cups quinoa, rinsed and drained
  • 2 cups baby spinach leaves
  • 1 cup dried cherries, chopped OR 2 cups fresh cherries, pitted and chopped
  • 1 medium English cucumber, seeded and cut into 1/3” dice (about 1 1/2 cups)
  • 1 15-ounce can chickpeas, rinsed and drained
  • 1 small red onion, finely chopped (about 1/2 cup)
  • 1/4 cup plain, low-fat yogurt (not Greek)
  • 3 Tbsp olive oil
  • 2 Tbsp fresh lemon juice
  • 2 cloves garlic, minced (about 2 tsp)
  • salt & pepper to season
  1. Bring 3 cups of water to a boil in a pot over medium-high heat.  Stir in quinoa.  Reduce heat to medium low, cover, and simmer for 15 minutes, or until all liquid has been absorbed.
  2. Remove from heat and cool, covered, in pot.
  3. Lay 5 or 6 spinach leaves flat on top of one another on a cupttingboard. Roll tightly into a cylinder, then slice crosswise into slivers.  Repeat with remaining spinach.
  4. In a large bowl toss together the cooled quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion .
  5. In a small bowl, whisk together yogurt, olive oil, lemon juice, and garlic.
  6. Pour over salad and toss to coat.  Season to taste with salt and pepper.
  7. Chill for 30 minutes to allow flavours to develop, then serve.

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Filed under food, Grains, Main Course, Protein, Salads, Vegetarian (lacto/ovo)