Join Earthy Family for fun and seasonal family recipes. Our recipes tend to be dairy-free and gluten-free and are mostly vegetarian. Don't worry, though, they are still very yummy besides being incredibly healthy. We recommend you use organic ingredients and local produce when possible.

"Cooking should be a carefully balanced reflection
of all the good things of the earth."
- Jean Pierre Troisgros

Summer Time Recipes

BEAN SALAD
Thanks to LifeThyme Wellness

Ingredients

1 cup beans, soaked

1 Tbsp stone ground mustard

2 Tbsp lime juice

1 Tbsp apple cider vinegar

1 tsp sea salt

1/4 cup olive oil

3 radishes, finely diced**

3 scallions, minced

1/4 cup fresh parsley, minced

Procedure

Cook beans. Whisk together mustard, lime juice, vinegar, salt and oil. Pour over warm beans. Allow to cool. Toss in vegetables and parsley.

*For black-eyed peas omit radishes and add 1/2 cup reconstituted chopped sundried tomatoes

MANGO AVOCADO SALAD ROLLS

Thanks to LifeThyme Wellness

Ingredients

6 rice paper sheets

1 mango, peeled, pitted and sliced into thin strips

1 avocado, peeled, pitted and sliced into thin strips

1 ounce dry rice vermicelli or mung bean noodles

1 cup shredded dark green lettuce

1 cup fresh cilantro, basil and/or mint leaves

one batch Citrus Dipping Sauce (recipe follows)

Procedure

Bring a pot of water to boil, add vermicelli or noodles and cook 2 minutes. Drain and rinse with cold water. Lay a clean kitchen towel on the counter, and have another clean towel handy. To soften rice papers, fill a large bowl with hot water, and immerse rice papers for about 30 seconds (they will be pliable, but will still have stiffer parts). Place all six papers in a single layer on towel, three along the top, and three along the bottom. Pat the tops gently with other towel. Begin by placing a few slices each of mango and avocado on the bottom third of each rice paper, followed by approximately ¼ cup vermicelli or noodles, 1/6 cup shredded lettuce, and a 1/6 cup of fresh herb leaves. Begin rolling rice paper into a cylinder and stop half way. Fold in left and right sides and finish rolling. Makes six rolls. Wrap tightly in damp paper towel and plastic wrap. If rice paper hardens slightly after storage, spray with water mist.

CITRUS DIPPING SAUCE

Combine the following and refrigerate:

½ cup homemade mayonnaise or soy substitute (Nayonaisse)

1 Tbsp thawed orange juice concentrate

½ Tbsp lemon juice

1 tsp grated orange and lemon rind

pepper

ORANGE BERRY MUFFINS
(1 dozen or 1 loaf*)

Thanks to LifeThyme Wellness

Ingredients

1 cup unbleached flour or white spelt flour

3/4 cup whole wheat or whole spelt flour

1/4 cup wheat germ

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp sea salt

1 Tbsp orange zest

3/4 cup cranberries (fresh or frozen)

3/4 cup blueberries (fresh or frozen)

1/2 cup nuts (optional)

1/4 cup butter, softened

1 cup sucanat (plus extra for top)

1 egg, beaten (or egg replacer equivalent to 1 egg)

3/4 cup orange juice

Procedure

Preheat oven to 3500 F, and grease muffin tin. In large bowl whisk together flours, wheat germ, baking powder, baking soda, and salt. Mix in orange zest, berries, and nuts if using. In a separate bowl, cream together butter, succanat, and egg until smooth. Add orange juice to butter mixture. Make a well in center of dry ingredients, and add wet. Stir until just combined. Pour into tins (make tins about 3/4 full), and sprinkle tops of muffins with a little bit of succanat. Bake for 30 minutes or until golden and toothpick comes out clean. Allow to cool on baking rack.

*For loaf, bake for 1 hour, then let stand 10 minutes.

Almond Cinnamon Hummus
from LifeThyme Wellness

Ingredients

1½ cups cooked chickpeas

¼ cup apple juice concentrate

2 Tbsp almond butter

2 Tbsp canola oil, or vary the oil for different flavour (also a good place to add EFA’s)

½ tsp ground cinnamon, or to taste

sea salt to taste

optional – cooked beets to add colour (about ¼ cup)

Procedure

Combine all ingredients in food processor. Blend until very smooth, adding water as necessary. May garnish with almond slivers. Serve with pita chips, carrots or fruit.

Kale with Raisins and Toasted Pine Nuts
from LifeThyme Wellness

Ingredients

1/4 cup pine nuts

3/4 pounds kale (about 6 cups, chopped)

1 Tbsp olive oil

2 cloves garlic, minced

1/3 cup raisins

sea salt to taste

Procedure

Place pine nuts on a baking sheet and toast in a 3500 F oven until fragrant and golden. Wash kale, strip the leaves of the stalks, and roughly chop kale. Bring water to a boil in a medium saucepan with a lid. Add kale and cook, covered, over high heat, stirring occasionally until tender (about 8 minutes). Remove and drain. Heat olive oil in frying pan over medium heat, lifting and tilting the pan to coat. Add garlic and raisins and sauté for 1-2 minutes until garlic is fragrant and raisins are glossy and slightly puffed. Stir constantly to prevent garlic from browning or burning. Add greens and stir to combine. Cover for a minute until greens are heated through.

*Great over pasta.

QUINOA TABOULEH

from LifeThyme Wellness

Ingredients

1 cup quinoa, uncooked

1 tsp salt

1/4 cup fresh lemon juice

1/4 cup olive oil

2 cloves garlic, crushed

black pepper to taste

4 scallions, minced (whites and greens)

1 cup packed minced fresh parsley

10 leaves fresh mint (or 2 Tbsp dried), minced

2 tomatoes, diced

1 small cucumber, seeded and minced

1/2 cup cooked chickpeas (optional)

Procedure

Rinse quinoa in a fine sieve. Drain well, and place in medium sauce pan. Add 2 cups water (or stock) and bring to boil. Cover, reduce heat to medium and cook 12 minutes. Drain well, spread on paper towel lined baking sheet and cool for 5 minutes. Transfer to a bowl. In a small bowl, combine salt, lemon juice, olive oil, and pepper. Pour over quinoa and mix thoroughly. Add all other ingredients, cover and refrigerate for at least 30 minutes before serving. Serve cold. This recipe is even better the next day.

Chocolate Chip Cookies
from LifeTyme Wellness

Ingredients

1 ¼ cups whole wheat or whole spelt flour

½ tsp baking soda

¼ tsp salt

½ cup butter

¾ cup Sucanat

1 egg

1 tsp vanilla

1 cup carob or chocolate chips

½ cup chopped nuts (optional)

Procedure

Preheat oven to 3500 F. Stir together flour, baking soda, and salt. In a separate bowl beat butter and shortening, and add sugars. Beat until fluffy. Add egg and vanilla and beat until well combined. Add dry ingredients to beaten mixture and stir until well blended. Fold in chocolate chips and nuts. Drop from a tsp 2 inches apart on an ungreased cookie sheet. Bake for 10 minutes or until done. Remove from cookie sheet and cool on rack. Makes 2 dozen cookies.

Homemade Granola
from LifeTyme Wellness

Ingredients

7 cups combined grains (barley and rye – use only 1/2c of each in the mixture, triticale, oats, spelt, etc. – all rolled or flaked)

1 cup wheat germ (or wheat/oat bran)

1/2 cup sesame seeds (or flax, hemp, pumpkin, sunflower, etc.)

1 cup unsweetened shredded coconut

chopped nuts of your choice

dried fruit of your choice*

1/2 cup honey

1/2 cup hot water

1/2 cup no taste oil

1/2 tsp. vanilla

Procedure

Preheat oven to 3000F. In a large bowl, combine grains, wheat germ, seeds, coconut, nuts and fruit. In a separate bowl, combine honey, water and oil. Add wet ingredients to dry and stir to coat entirely. Divide mixture between two cookie sheets and bake at for 30 minutes, stirring every 5 to 10 minutes so it doesn’t burn and browns evenly.

* If using raisins, or dried blueberries or cranberries, add half way through baking as they tend to get hard.

Loving Lentil Pasta Sauce

1 onion, diced

5 cloves garlic, minced

1 tbsp extra-virgin olive oil

3 stalks celery, chopped

2 carrots, grated

1 cup mushrooms, scrubbed and sliced

1 28 oz can diced tomatoes

1 5 oz can tomato paste

2 cups purified water or vegetable stock

1 cup red lentils, washed and sorted

2 tsp dried basil or 2 tbsp finely chopped fresh

2 tsp dried oregano or 2 tbsp finely chopped fresh

1 bunch spinach, chopped

Sauté the onions and garlic in the olive oil in a large saucepan over medium heat for about 3 minutes. Add the mushrooms, celery and carrot and sauté until soft. Reduce heat and add tomatoes, tomato paste, water or stock, lentils and spices; cover and simmer for at least 30 -60 minutes. The longer it cooks, the better the flavours will blend. If you have the time to let it simmer for 2-3 hours, it will be fantastic! Add water or vegetable stock ½ cup at a time as needed. Add spinach 15 minutes before serving. Toss with pasta and serve hot.

Curried Tempeh Salad

1 pkg tempeh*

1 tbsp tamari soy sauce

1 carrot, grated

3 green onions, chopped

2 dill pickles, finely chopped

2 stalks celery, finely chopped

1 -2 tbsp curry powder

1 clove garlic, minced

½ cup mayonnaise or soy mayonnaise

salt and pepper to taste

If you are starting with frozen tempeh, steam it until it is thawed through. Cut into small cubes and toss with the tamari. Let sit while you dice and chop the veggies and pickles. In a small bowl mix the mayonnaise, garlic and curry powder. Toss it all together and refrigerate until ready to eat. This salad is best when allowed to sit for a few hours for the flavours to meld. Make it in the morning and serve for lunch.

*The tempeh can be replaced with white chicken meat or extra firm tofu.

Healthy Crispy Rice Squares

¾ Cup Brown Rice Syrup

1/3 Cup Nut Butter (almond butter tastes fabulous!)

6 cups crispy rice cereal

1/3 Cup shredded coconut

1/3 cup chopped nuts

1/3 cup dried fruit (raisins, cranberries, currants, etc.)

Combine dry ingredients in large bowl. Heat rice syrup and nut butter in saucepan until liquidy. Add to bowl and stir well. Press into 8 x 12 pan, chill and serve. (A little oil will prevent your hands from getting too sticky).

Oat Bran Muffins
Lower blood cholesterol!

2 cups oatbran

2 Tbsp fructose

1/3 cup low fat soya milk powder or skim milk powder

1 ½ tsp cinnamon, organic, non irradiated if possible

½ tsp nutmeg

2 tsp baking powder

1 Tbsp pure vanilla

1 tsp maple extract

2 tsp organic canola oil

2 eggs or egg replacer

1 can applesauce, organic if possible

Preheat oven at 425° F.

Mix all ingredients together. Add your choice of blueberries, cranberries, grated carrots or raisins or a combination.

Bake 15 minutes

Makes 12 muffins

 Corn & Potato Chowder
Hearty & Healthy

2 Cups Corn kernels (fresh or frozen)

1 medium onion, diced

1 tbsp cold-pressed organic olive oil

2 cups vegetable stock

4-5 small potatoes, well scrubbed & cubed

½ tsp basil

1 ¾ cup soymilk

salt and pepper to taste

Saute the corn and onion in a large saucepan in the olive oil until the onion is transparent (about 5 mins). Blend the vegetable stock and half of the corn/onion mixture in a blender or food processor until the veggies are chopped very finely. Pour into saucepan, add the potatoes and basil and heat to boiling. Reduce heat and simmer, covered until the potatoes are soft (about 15-20 mins). Stir the soymilk in, heat for about 2 minutes (do not bring to a boil) and season to taste with salt and pepper. Serve hot. Pair this with a green salad for well-rounded meal.

Millet balls
Wonderfully sweet

½ Cup nut butter (try organic peanut butter, almond butter or cashew butter)

½ Cup honey or brown rice syrup

¼ Cup Soymilk powder or milk powder

1 tsp vanilla

2 cups puffed cereal such as millet or ricE

Mix nut butter, honey or rice syrup, soymilk or milk powder and vanilla together in a mixing bowl. Add puffed cereal and mix gently until thoroughly coated. Form into small balls and refrigerate until serving. To keep your fingers from getting too terribly sticky (a little bit is inevitable), try flouring them with rice or millet flour.

These are a really easy, healthy and a super-yummy sweet ending. Try serving them for your Diwali celebrations!

Watermelon Salad

1 small red onion

2-4 limes

½ large sweet, ripe watermelon

1 cup crumbled feta cheese (goat’s milk feta can be used)

1 bunch fresh cilantro, chopped

1 bunch fresh mint, chopped

3/4 Tbsp extra-virgin olive oil

fresh ground black pepper 

Peel and halve the red onion and cut into very thin half-moons. Squeeze the lime juice over them and leave them to marinate. Cut the rind off the watermelon, deseed it, then cut into bite-size chunks. Place in a large non-aluminum bowl, add the crumbled feta, cilantro and mint. Pour the onion and lime juice over the mixture, then add the olive oil and black pepper to taste. Toss gently and add more lime juice to taste.

Herbed Potato Salad
Perfect Picnic Pickings

Kindly provided by In a Vegetarian Kitchen with Nava Atlas

Serves: 6

5 medium red-skinned potatoes, scrubbed, cooked, cooled, and diced

2 medium celery stalks, finely chopped

1 cup steamed fresh or thawed frozen green peas

1/2 cup minced green bell pepper

1/3 cup chopped black olives

2 tablespoons chopped fresh parsley

2 tablespoons minced fresh dill

1 scallion, minced

2 tablespoons toasted sunflower seeds

1/2 cup natural low-fat vinaigrette dressing

Salt and freshly ground pepper to taste

Combine all the ingredients in a mixing bowl and toss together thoroughly.

Cover and refrigerate until needed. Pack into a tightly lidded plastic container to transport.

Blueberry Corn Muffins
Bursting with flavour

Courtesy of LifeThyme Wellness

Ingredients

1 ¼ cup whole wheat or whole spelt flour

2/3 cups cornmeal

½ cup Sucanat

1 Tbsp baking powder

1 tsp ground cinnamon

½ tsp sea salt

¾ cup fresh or frozen blueberries

1 egg

¼ cup oil

1 cup dairy substitute (soy milk, almond milk, rice milk, etc.)

Procedure

Preheat oven to 400 0 F. Grease a muffin tin. Mix first 6 ingredients in a medium bowl and make a well. Add blueberries. Beat egg in a separate bowl and add oil and “milk”. Beat and pour into well. Stir until just combined. Fill muffins tin and bake for 15 to 20 minutes. Let stand on a rack for five minutes before removing from pan.

(Note: for mini muffins bake for 10 to 15 minutes)

Fresh Tomato Sauce (Approx. 4 cups)
The taste of summer

Courtesy of LifeThyme Wellness

Ingredients

1 - 28oz can tomatoes (or 2 pounds fresh, peeled and seeded, saving liquid)

3 Tbsp olive oil

2 cloves garlic, minced

1 tsp dried basil

sea salt and black pepper to taste

Procedure

Chop tomatoes into1/2 inch dice. In medium saucepan combine oil, garlic, basil and tomatoes. Cook over medium heat 25 to 35 minutes until tomatoes have released their juices and water has cooked out. Add salt and pepper. You can puree sauce or serve as is.

Whole Wheat Pastry Dough

For Summer Sweets

(Yield: 9-inch crust)

Ingredients

1 2/3 cups whole wheat pastry flour

1 Tbsp Sucanat

½ tsp sea salt

½ tsp baking powder

8 Tbsp cold butter, cut into small pieces

4 ½ Tbsp ice cold water

Procedure

In food processor, combine flour, Sucanat, salt and baking powder and pulse on and off until blended. Add butter and pulse until mixture resembles fine crumbs. Add 3 Tbsp water and combine only until mixture is evenly dampened. Sprinkle with remaining water and process until dough almost comes together. Transfer to work surface and form into a flattened disc. Wrap in plastic wrap and chill for one hour. Follow desired recipe for tarts, pies, etc.

Easy Pita Sandwich
Quick and Tasty

Courtesy of LifeThyme Wellness

Ingredients

1 large pita pocket or 6 mini pockets

4 Tbsp nut butter

1 cup shredded carrots

½ cup raisins

Procedure

Cut pita pocket in half. Spread nut butter over entire bottom side of each half. Sprinkle with carrots and raisins and cut into wedges. Cut pita along the “seam”and leave whole if using mini pockets.

Health Cookies
(Approx. 2 dozen)

Courtesy of LifeThyme Wellness

Ingredients

1 cup butter

1 cup Sucanat

2 eggs, beaten (or egg replacer equivalent to 2 eggs)

1 tsp vanilla

1 cup shredded coconut

1 cup raisins

1/2 cup raw sunflower seeds

1/4 cup flax seeds

1/4 cup sesame seeds

1/2 cup carob chips

1 cup crisp rice cereal

2 cups whole wheat or whole spelt flour

1 tsp baking powder

1 tsp baking soda

1/4 tsp sea salt

Procedure

Preheat oven to 3250 F, and grease a cookie sheet. In a large bowl, cream together butter and succanat. Add eggs and vanilla. In a separate bowl combine coconut, raisins, sunflower seeds, flax seeds, sesame seeds, carob chips, and rice cereal. Add this mixture to creamed butter mixture, and stir well to combine. In a medium bowl, combine flour, baking powder, baking soda and salt. Add this mixture to the creamed butter mixture, and stir well to combine. Drop by teaspoonful onto cookie sheet and bake approximately 15 minutes. Allow to cool on a baking rack.

Green Noodles
Lip-smacking good
Kindly provided by In a Vegetarian Kitchen with Nava Atlas

Makes: 4 to 6 moderate servings

8 ounces pasta, your choice of shape (spaghetti, spirals, wagon wheels, small shells, etc.)

1 tablespoon nonhydrogenated margarine

Sauce:

1 cup frozen green peas, thawed

1 cup finely chopped broccoli florets, steamed

1/2 cup low-fat organic cottage cheese or crumbled soft tofu

1/4 cup grated Parmesan cheese or Parmesan-style soy cheese

1/4 cup low-fat milk, rice milk, or soymilk

Salt to taste

Bring plenty of water to a boil in a large saucepan. Cook the pasta until just done, then drain.

In the meantime, combine the frozen peas and broccoli florets in a saucepan and cover with water. Bring to a simmer, then remove from the heat and drain well.

Combine the peas and broccoli with the remaining sauce ingredients in a food processor or blender and process until smoothly pureed. Pour over the cooked spaghetti or pasta and toss to combine. Season with salt and serve at once.

Dandelion Recipes

Dandelion Root “Coffee”

Dandelion root was one of the ingredients of the first Root Beer concoctions. Dandelion root dug in spring is full of potassium and can be used to relieve fluid retention, as it is also a diuretic. Known as a blood purifier and antibacterial medicinal plant, it’s a wonder it ever got a bad name. So, as you dig this friendly, yellow headed weed out of your lawn, put it to good use and make a great coffee alternative with roasted dandelion root tea. Remove the greens and dirt from the roots, scrub lightly with water, let dry, then roast until they start to brown. Chop to a size that will fit in a coffee grinder, grind as you would coffee beans, then make the coffee as you would with coffee grounds. Now drink to your health!

Dandelions aren’t just the weed they appear to be. They are chock full of vitamins and minerals and, if you’re removing them from your garden anyway, might as well put them to good use, no? The flowers, greens and roots are all edible, and over the next 3 weeks we’ll feature a recipe for each of these plant parts. When using the leaves, try to harvest before the plants bloom; roots are best when thick and short as opposed to long and thin; and flowers should be used well before they set to seed (buds are just fine). And always be sure to use only plants that have not been sprayed with chemicals.

Dandelion Flower Fritters

1 cup dandelion flowers and buds, washed and dried|

1 egg

½ cup milk or soymilk

1 cup chickpea flour (also known as gram flour or garbanzo flour)

2 tsp baking powder

½ tsp Sea salt

¼ tsp fresh ground pepper

Vegetable oil for frying

Beat egg and milk or soymilk together in a small bowl. In a medium size bowl mix the chickpea flour, baking powder, salt and pepper thoroughly. Add the milk mixture and stir to make a smooth batter. Dip the flowers into the batter, then fry in hot oil until golden. Drain, pat dry and serve – these are a great addition to garden salads or they make a novel appetizer. Try serving them with honeyed mustard!

Marinated Tofu

Tofu is rich in high-quality protein. It is also a good source of B-vitaminutes and iron. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat content. Tofu is also very low in sodium, making it a perfect food for people on sodium-restricted diets.

2 lbs tofu -- drained and pressed

½ oz dried mushrooms

1 c water

2 tsp dried oregano

2 cloves garlic -- pressed

½ c olive oil -- fruity

½ c red wine vinegar or sherry vinegar

½ c red wine

½ c soy sauce -- tamari preferred

pinch ground cloves

½ tsp salt

few twists black pepper

Drain and press the tofu to remove excess water. Simmer mushrooms in water for 15 minutes. Toast the oregano in a small frying pan over a medium flame until it becomes aromatic, without burning it. Combine the remaining ingredients, adding the oregano when it's ready. Then combine with the simmering mushrooms. Bring to a boil and simmer a few minutes longer.

Cut the tofu into 4 slabs. Marinate for at least 2 hours, preferably overnight (refrigerate). The tofu can marinate several days.

BBQ Lentils
Perfect picnic food

These Barbecued Lentils make a great take-along picnic food. They taste just like summer.

1 cup lentils

2 cups water

¼ cup blackstrap molasses

1 Tbsp Sucanat (less refined sugar – you can also use date sugar)

½ Tbsp apple cider vinegar

¼ cup ketchup

1 cup pureed tomatoes

2 Tbsp minced onions

Cook lentils in water for about 30 minutes until tender. Transfer to a casserole dish, stir in remaining ingredients and bake at 350 F for 45 minutes. Serve hot, or pack up and take along for a picnic. YUMMY!

Strawberry Avocado Parfait

Ingredients:

• 2 avocados, seeded, peeled and cubed
• 6 large fresh or thawed frozen strawberries
• 1/2 cup strawberry flavoured yogurt
• 1 tablespoon orange juice concentrate
• 1 teaspoon brown sugar
• Shredded coconut, optional

Directions:

Place strawberries in a bowl; lightly mash with fork. Add avocado cubes and gently mix together. Spoon strawberr/avocado mixture into four long-stemmed wine glasses. Combine yogurt, orange juice concentrate and brown sugar in a small bowl. Drizzle yogurt mixture over strawberries and avocado and sprinkle with coconut.

Make up recipe for strawberry shake, using sorbet, soy milk, etc.

Sun Seed Tomato Dressing

• 1 1/2 cups fresh tomato                            
• 1 date
• ½ cup of sunflower seeds                            
• 1 clove garlic or ½ taesp garlic powder
• 3 Tabs lemon juice                                        
• ½ onion
• ½ teasp basil or oregano                              
• salt to taste

Blend together all ingredients – can have this smooth or coarse – Great on pizza, Pasta, vegetables and salad. Can have it RAW or COOKED! 

FOR ADDITIONAL SUMMER RECIPES VISIT OUR SUMMER PAGE - CLICK HERE

Autumn and Winter Recipes

Leek and Potato Soup

Our 3-year-old’s absolutely favourite meal – we usually serve this one in front of the fireplace on a chilly day. Rounded out with a green salad, it’s very filling, tasty as can be and healthy too!

2 leeks
1 tbsp cold-pressed oil
1-2 tbsp dried tarragon
2 cloves garlic
pepper to taste

6 potatoes, well scrubbed and chopped
2 bay leaves
7 cups of water or vegetable stock (or combo)
2 vegetable bouillon cubes dissolved in a little hot water
3-4 tbsp tamari soy sauce

Cut the ends off of the leeks, slice them in half length-wise and wash well between the layers to remove all dirt and sand. Chop thinly and sauté with garlic, tarragon and pepper in oil in a large pot until soft. Add potatoes, bay leaves, water or stock, dissolved bouillon cubes and tamari. Bring to a boil and cook until potatoes are soft. Adjust seasonings to taste and puree ½ - ¾ of the soup in a blender for a creamy texture. Serve hot, garnish with chopped chives or a sprinkle of fresh tarragon if desired.

Yummy Yammy Stew

This Moroccan-style stew was given to me by a wonderful cook and is incredibly tasty! The flavour is phenomenal, it’s a quick and easy meal and it makes a great big pot full of hearty stew to tame the chills.

1 Tbsp cold-pressed olive oil
1 onion, chopped
2 stalks celery, chopped
½ bell pepper, chopped
2 cloves garlic

3 Cups vegetable broth
3 Cups well scrubbed or peeled yams or sweet potatoes, cubed
2 Cups diced tomatoes (canned will work)
2 Cups cooked chickpeas (canned will work)
1 Tbsp lemon juice
2 tsp grated ginger
1-2 tsps each: ground cumin, curry powder, ground coriander, chili powder
salt and pepper to taste

1/3 Cup raisins or currants
3 Tbsp nut butter (peanut or almond work best)
Handful fresh cilantro, chopped

Sauté the onions, celery, peppers and garlic in olive oil until veggies soften. Add the rest of the ingredients except the raisins, nut butter and cilantro and bring to a boil. Reduce to a simmer and cook, covered, for 20-30 minutes. Add raisins, nut butter and cilantro and simmer for 5 more minutes.

Sweet Potato Soup

From In A Vegetarian Kitchen with Nava Atlas

SOULFUL SOUPS
The following recipe is adapted from Vegetarian Soups for All Seasons.

Have you ever noticed how often the phrase "soul-satisfying" accompanies the word "soup"? I happen to agree that a good soup does as much for the spirit as it does for the stomach. I can think of no other food that gives as much comfort.

Generally, the process of making soup is nearly as satisfying as the enjoyment of the result. Soup-making, of all forms of cookery, is to my mind, the best exercise in mindfulness. And its usually a simple process, too. Even if there are a number of ingredients, generally, little more needs to be done with them than to cut them and throw them into the pot.

6 servings

A warming soup with an appealing golden color. The natural sweetness of the sweet potatoes gives this soup a surprising flavor twist.

2 tablespoons light olive oil
2 medium onions, chopped
2 medium carrots, peeled and diced
1 large celery stalk, diced
Handful of celery leaves
6 cups peeled, diced (about 1/2 inch) sweet potatoes
2 bay leaves
1/4 teaspoon dried thyme
1/4 teaspoon ground nutmeg
1 cup low-fat milk, rice milk, or soymilk, or as needed
Salt and freshly ground pepper to taste

Heat the oil in a soup pot. Add the onion, carrots, and celery and sauté over low heat until the onions are golden. Add the celery leaves and sweet potato dice. Add just enough water to cover all but about an inch of the vegetables. Bring to a simmer, then stir in the bay leaves and seasonings. Simmer gently, covered, until the sweet potatoes and vegetables are quite tender, about 20 to 25 minutes. Remove the bay leaves.

With a slotted spoon, remove about half of the solid ingredients and transfer to a food processor along with about 1/2 cup of the cooking liquid. Process until smoothly pureed, then stir back into the soup pot. Add the milk or soymilk as needed to achieve a slightly thick consistency. Season with salt and pepper. Simmer over very low heat for another 10 to 15 minutes.

Serve at once, or let stand off the heat for an hour or two before serving, then heat through as needed.

Roasted Squash & Carrot Soup

1 Tbsp ground coriander
1 Tbsp ground cumin seed
¼ tsp cayenne pepper (optional)
½ Tbsp marjoram
3 large carrots, peeled and cut into chunks
½ medium butternut squash, peeled, seeded and cut into small chunks
2 Tbsp sunflower or safflower oil
1 large onion, diced
3 cloves garlic, crushed
5-6 cups vegetable stock (reserve 1 cup)
1 Tbsp tamari
sea salt and pepper to taste

Preheat oven to 375 F.

Toast spices and marjoram in a hot pan on the stove until they become fragrant.

Toss carrots and squash in 1 Tbsp of the sunflower oil, spread evenly on a baking sheet and roast for 30 minutes in preheated oven, until they soften and start to turn golden. Remove from heat.

While veggies are roasting, heat remaining oil in a soup pot. Add onions and garlic and cook until soft and translucent. Add toasted spices, stir to coat the onions and cook 2-3 minutes.

Add roasted veggies, stir to blend with onion mixture, then add 5 cups of soup stock. Boil, reduce heat and simmer 20 minutes. Remove from heat, blend smooth in a food processor, and then return to stovetop. Add reserved stock if too thick , season with tamari, sea salt and pepper and serve garnished with fresh cilantro.

Toasted Trail Mix

Trail mix packs along just about anywhere quite easily. Try this toasted mix with cranberries for a seasonal taste. This mix is also great eaten when the nuts and seeds are still warm from the pan.

Pecans
Almonds
Cashews
Sunflower Seeds
Pumpkin Seeds
Puffed or Crispy Rice Cereal
Dried Cranberries (organic if possible)

Use as many of each of the above ingredients as desired. Toast the pecans and almonds in a heavy-bottomed frying pan for a few minutes (cast iron pans work great and will add a wee iron boost as well). Stir frequently and add the seeds as the nuts start to brown. Stir constantly until the seeds pop and remove from heat. Toss nuts and seeds with the cereal and dried fruit. Eat warm, or let it cool and store in the refrigerator until needed.

Apple Pumpkin Shake

A scrumptious shake rich in protein, vitamins and taste. Great for breakfast or as an after-school or work snack.

½ Cup of Cooked Pumpkin (canned will work)**
¾ Cup soymilk
¾ Cup organic apple cider
1-2 Scoops Protein Powder (Natural Factors makes a great mix called Learning Factors)
1-2 Tbsp ground flax seed
¼ tsp Nutmeg
½ tsp Cinnamon

Mix all ingredients in a blender and enjoy! For a slightly sweeter treat, you can replace the soymilk with apple cider. Adjust spices to your taste and liking – ginger can also be added, or you could try using pre-mixed pumpkin pie spice.

**To cook a pumpkin, you can boil it whole (if it’s small enough and you have a pot big enough) until soft, or cut it in half, seed it and bake it until it’s very soft. Cool it enough to handle, peel and mash. It’s actually a lot easier than one would think.

Scrambled Tofu

This high-protein dish is quick to prepare, especially if you keep some chopped up veggies ready to just throw into the pan. Easy enough to prepare before work or school and nutrient-packed enough to start the day off right.

1 Tbsp cold-pressed vegetable oil
1 cup assorted chopped veggies (any or all of the following: onions, mushrooms, bell peppers, spinach, grated carrots)
1 package of extra-firm tofu
2 Tbsp tamari soy sauce
a couple drops hot sauce, to taste
½ tsp turmeric
2 Tbsp nutritional yeast (optional)
½ medium tomato, chopped OR 3 Tbsp salsa

Sauté the veggies until soft, then crumble the tofu into the pan, and add the rest of the ingredients. Stir and heat through, then serve. This is a very filling breakfast if served with a hearty piece of whole grain toast.

Apple Muffins

From In a Vegetarian Kitchen with Nava Atlas

These may not be a Monday morning creation, but they’re great for week-ends, or, made-ahead, they make a very quick breakfast for any day of the week.

October At My House Buy this Art Print

Makes: 1 dozen  

2 cups whole wheat pastry flour
1/2 cup natural granulated sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 cup (8 ounces) vanilla low-fat yogurt or soy yogurt
1/4 cup low-fat milk, rice milk, or soymilk
2 tablespoons light vegetable oil
1 cup finely chopped apple
¼ cup raisins or chopped walnuts (optional)
1 teaspoon cinnamon (optional)

Preheat the oven to 350 degrees.

Combine the flour, sugar. baking powder, and baking soda in a mixing bowl and stir together. Make a well in the center of the flour mixture and pour in the remaining ingredients. Stir together until well blended, but don't overbeat. The batter should be medium-thick. If it seems too stiff or dry, add a small amount of additional milk.

Stir in the apple, and nuts or raisins and cinnamon, if using, then divide the batter among 12 oiled or foil-lined muffin tins.

Bake for 20 minutes, or until the tops of the muffins are golden and a toothpick inserted into the center of one comes out clean. Let cool until just warm to the touch, then transfer the muffins to a plate. When the muffins are completely cooled, store in an airtight container.

Super Yummy Apple Dip

¼ cup almond butter
½ Tbsp maple syrup
1 Tbsp water

Mix together in a small bowl and serve with plenty of apple slices

Warmed, Spiced Apple Cider

Heat this yummy drink up in a crockpot to enjoy after a fall hike or bout of leaf raking.

Ingredients:

6 cups organic apple cider or apple juice
¼ cup maple syrup (optional for those who like it sweet)
6 whole allspice
6 whole cloves
2 cinnamon sticks
1 whole nutmeg

Pour cider and syrup into a medium sized stainless steel pot, add spices tied into a square of cheesecloth with cotton string and simmer for 20-30 minutes. Serve and enjoy. Alternatively, place tied spices, syrup and cider into crockpot. Simmer at low for several hours and enjoy the wonderful fragrance as well as the yummy taste. Cider is a real treat when garnished with whole cinnamon sticks

Cinnamon Apples

Besides the fantastic taste of this delightful and super-easy dish, it’s also incredibly great smelling and will fill your house with the scent of autumn itself. This is a great toddler meal, family breakfast or dessert.

7-9 apples, peeled, cored and sliced
1 ½ tsp cinnamon
½ cup apple cider

Toss the apples with the cinnamon in an oven-safe casserole dish. Pour cider over top, cover and bake at 350F until you can’t resist the smell and just have to eat it (about 30-45 minutes, depending on how soft you want the apples to be). Serve warm or cold, alone or topped with a splash of your preferred milk (rice, soy or cow’s).

Cornbread

This is absolutely sublime when made in a cast iron skillet and served hot from the oven. Combine it with soup and/or salad made from garden veggies for a hearty harvest meal - truly a meal designed to leave you feeling divinely connected to the cycle of the seasons.

2 Cups Corn Meal
4 tsp baking powder
1 ½ tsp salt
1 egg (or equivalent in egg replacer)
1 ½ cups milk (cow, soy, rice, or whatever you normally use)
2 Tbsp cold-pressed vegetable oil (canola, safflower or sunflower preferably)

Pour the oil into a cast iron skillet or 8 inch square baking pan. Place in a cold oven and preheat to 400 F.

Mix the corn meal, baking powder and salt in a medium mixing bowl. In a 2-cup measuring cup, whisk the egg and milk together, then pour into the dry ingredients. Stir the mixture smooth, pour into the heated skillet or baking pan and bake for 20-25 minutes. Serve warm.

Sweet Potato - Lentil Soup

1 onion, chopped

1 red pepper, diced

2 cups chopped fresh mushrooms

2 sweet potatoes, chopped

¾ cup red lentils, rinsed

1/3 cup fresh basil, chopped

sea salt & pepper

2 vegetable bouillon cube or vegetarian chicken-style bouillon cube

1 tsp onion powder

4 – 6 cups water

Heat oil in large saucepan. Add onion & mushrooms and cook until onions are transparent. Add lentils & sweet potatoes, cook for an additional 10 minutes, stirring constantly. Add peppers and any other vegetables you wish to add. Add fresh basil. Add water, salt, pepper, onion powder, and bouillon cubes. Simmer on low for about 1 hour or until sweet potatoes are tender. Serve as is or puree in blender before serving

Lentil Chili
The Perfect End-of-Winter Food
from LifeTyme Wellness

Ingredients

2 Tbsp olive oil

2 large onions, minced

4 cloves garlic, minced

2 tsp cumin

1 28-oz can crushed tomatoes with juice

2 cups brown lentils

1 1/3 cups frozen corn kernels

½ cup chopped fresh cilantro

1 cup toasted pumpkin seeds, coarsely chopped

sea salt and pepper to taste

2 - 3 canned chipotle peppers in adobo sauce, chopped

Procedure

In large pot over medium heat, sauté onions in olive oil until lightly browned, about 15 minutes. Add garlic and cumin and sauté 2 minutes more. Stir in tomatoes, lentils and 2 cups of water. Bring to a boil. Reduce heat to a simmer and cook until lentils are soft, about 50 minutes (add more water during cooking if mixture gets too dry). Add corn kernels and heat through, about 2 minutes. Stir in cilantro, pumpkin seeds, salt and pepper. Add chipotle peppers and simmer about 10 minutes more.

Barley Pilaf
One-pot Meal

from LifeTyme Wellness

Ingredients

1 Tbsp butter or oil

10 scallions, chopped (whites and greens)

4 large cloves garlic, minced

2 stalk celery, small dice

2 carrots, finely diced

1 1/2 cups pot barley

1/2 tsp sea salt

black pepper to taste

4 1/2 cups stock

2 Tbsp chopped fresh parsley

3/4 cup pine nuts or slivered almonds

Procedure

Preheat oven to 3500 F. Heat butter or oil in a frying pan, and sauté onions, garlic, celery, and carrots for 3 minutes. Stir in barley, salt and pepper. Add 2 1/2 cups stock, cover and bake in oven proof dish for 30 minutes. Add remaining stock, sprinkle with nuts and bake uncovered for 45 minutes or until liquid is absorbed.

Banana Snowpeople
Yummy snack fun

 As holiday decorations are put away and the bustle of a new year replaces the holiday splendour, try making these fun, tasty and healthy little guys which remind us that winter is still around and is still fun.

For each snowman:

½ ripe banana (frozen or fresh from the peel)

¼ cup coconut

dried fruit and/or nuts

2 pretzels

toothpicks

Cut each ½ banana into 3 sections and roll in the coconut to coat. Attach using the toothpicks and decorate with the dried fruit, nuts and pretzels (these make great arms). Dried papaya spears can be trimmed into noses, raisins make great eyes and buttons and a cashew makes a great mouth. Enjoy making them and then enjoying snacking on them. Since these are made with such healthy ingredients, they can be served as breakfast, a snack, or even lunch. Of course, tasting the building ingredients is strongly encouraged.

Baked Potato Night
Make it a meal

Baked potatoes are a great source of vitamins C and B6, potassium, magnesium, and folic acid. They make a wonderful meal with the addition of delicious toppings. To bake a potato, scrub it well and remove any eyes, poke it several times with a fork, and pop it into an oven or toaster oven for about an hour. Try mixing and matching from the list below for a complete and easy meal:

• Black beans

• Salsa

• Guacamole

• Cheese (try feta, parmesan, cheddar, swiss, goat’s cheese or soy cheese)

• Green onions

• Fresh herbs (parsley, cilantro, chives or dill are great)

• Sauteed onions and garlic

• Drizzle of olive oil

• Stewed tomatoes

• Hot pepper sauce

• Steamed veggies (broccoli or carrots or spinach for example)

• Mushrooms

• Sauteed veggies (peppers, onions and mushrooms are yummy)

• Balsamic vinegar

• Tomato pesto

• Chutney

• Leftover chili or stew

• Leftover curry

• Leftover bean salad

The variations are endless, the meal is easy and it’s nutritious – what more could an Earthy Family want?

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