Chef Nicole Forster – Savouryfoods.ca
Quinoa Black Bean Burgers
Ingredients:
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1 (15 ounces) can black beans, rinsed and drained
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1/4 cup quinoa
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1/2 cup water
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1/2 cup bread crumbs
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1/4 cup minced yellow bell pepper
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2 tablespoons minced onion
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5 Cremini mushrooms chopped
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1 large clove garlic, minced
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1 1/2 teaspoons ground cumin
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1/2 teaspoon salt
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1 teaspoon hot pepper sauce (such as Frank's RedHot®)
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1 egg
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3 tablespoons sunflower oil
Directions
Prep15 minutes – Cook 20 minutes -Ready In 35 minutes
Bring the quinoa and water or broth to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed about 15 to 20 minutes. set aside to cool.
Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
Saute: the onion, garlic, peppers, mushrooms...set aside
Mix the quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands.
Form the black bean mixture into 5 patties.
Heat the oil in a large skillet. Finish in Oven for 10 minutes at 375 for extra firming.
Cook the patties in the hot oil until heated through, 2 to 3 minutes per side. (Per Serving: 245 calories; 10.6 g fat; 28.9 g carbohydrates; 9.3 g protein; 37 mg cholesterol; 679 mg sodium
Serve on a bun or without – with hummus, red pepper sauce or Aioli
Mango Coconut Creamsicle Chia Pudding
Ingredients:
2 large Mangos – peeled and chopped
½ can of Coconut Milk
½ orange zested and juiced
2 tbsp maple syrup
1 tsp vanilla extract
1/3 cup Chia seeds
Combined all ingredients in a food processor
And chill in the fridge to set – sprinkle with dried coconut and berries
Thai Vegetable Cold Rolls
Ingredients
Rice paper wrappers
Red pepper
Carrots
Cucumber
Mango
Diakon Radish
Asparagus
Boston lettuce
fresh herbs - mint, basil, and cilantro
Other options - Bean Sprouts, hearts of palm
Avocado, Tofu, Chicken, Crab or Shrimps
Tools
Bambo board for rolling
Vegetable Peeler
sharp paring knife
large bowl
Instructions
Slice all ingredients into strips
except for Boston lettuce and set aside
Get a large bowl and fill with warm-hot water
but still comfortable to dip your fingers in
submerge a rice paper wrapper and get thoroughly wet
hold in about 10-15 seconds - wet bamboo board a bit
Lay your rice paper flat and starting with the Boston lettuce
begin to layer your ingredients and then roll, fold each outer end
inward, and continue rolling - try to roll as tight as possible
Cut on diagonal and serve right away with sweet chili sauce
Tip - you can make these a few hours in advance and cover with
damp paper towels and saran wrap - keep at room temp
Shaved Fennel and Citrus Salad
ingredients:
2 Bulbs of Fennel shaved thinly on Mandolin
1 large Grapefruit and 1 Orange Segmented
Save any juice for Vinaigrette
Spring Onion 3 stalks chopped/white onion thinly shaved
Pomegranate seeds optional – garnish with some of the fennel greens
Mix together in a bowl
Vinaigrette
1/2 cup of mixed Citrus juice
Also juice from half Lemon
½ Cup Olive Oil
1 tsp Dijon Mustard
1tbsp Balsamic Vinegar
1 tsp honey optional
Salt and Pepper
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Shake together in a mason jar
Raw Pad Thai
ingredients:
3 lrg Green Zucchini (for Noodles)
1 lrg Carrot in ribbons
1 cup bean sprouts
1 cup red cabbage
1 cup diced red pepper
1/4 cup spring onions chopped
1/4 cup fresh cilantro
1/2 cup chopped peanuts and cashews
lime wedges and sunflower sprouts - garnish
Optional - Baby corn and snow peas
Instructions
Use a Spiralizer or Julienne peeler to create Zucchini Noodles
Use a vegetable peeler for Carrot Ribbons
Chop and prep all ingredients and have ready to assemble
Toss with sauce, just before serving and garnish with nuts and shoots
Pad Thai sauce
1 tbsp miso paste
1 cup almond butter
3 tbsp tahini
3 tbsp Agave or honey
juice of one lime
1 tbsp spring onion
1/2 tsp fresh ginger
1 tbsp Tamari or soya sauce
salt to taste
All ingredients in blender & add a little water if needed
Acorn Squash and Chestnut Soup
Ingredients:
1 acorn Squash (seeded and sectioned) – you can save seeds to bake
6 large Cremini Mushrooms chopped
2 large carrots chopped
1 large white Onion chopped
2 stalks Celery chopped
2 bags of Roasted Chestnuts – chopped
A splash of Marsala Wine to deglaze pan
4 cups of Vegetable or Chicken Broth or combo
Salt and Pepper to taste
Cut and segment/Roast one Acorn squash at 400 for 40 minutes
Sprinkle with cumin/Chinese five spice/salt and pepper
Once cool, remove from skins and rough chop
In a large frying pan, saute Onions, Carrots, and Celery (set aside)
Then saute mushrooms and chestnuts – add some Marsala wine towards the end
To deglaze pan. Take all ingredients and combine in a high- powered blender and then
Transfer to a large stock pot to simmer. You can also use a handheld immersion blender.
Mango and Coconut Mousse
2 firm, yet ripe Mangos
1/4 cup Virgin Coconut Oil
1 Tbsp Raw Honey or Agave
3 Tbsp White Chia Seeds
Instructions
Peel and Cut Mango and place in food processor
add Oil, Agave, and Chia and blend until smooth.
Set aside in fridge to firm up for at least 1 hour.
Finish with shaved or Shredded unsweetened Coconut
and to add extra decadence - shaved dark Chocolate
This Amazingly Sweet Treat, is almost Guilt Free!
Jammed with Fiber, Protein, Vitamin C, and much more goodness :-)
Zucchini, Hummus and Veggie Rolls
(snack or Hors D'oeuvres) Mostly Raw
3 large Zucchini - Sliced thinly lengthwise
Hummus - make your own or cheat and use store bought
Bunch of Enoki Mushrooms
Carrots (2 lrg) sliced into ribbons
Micro Sprouts of any kind - Sunflower, Pea Shoots...
Instructions
Cut Zucchini thinly, Lengthwise and lightly grill or sauté, to make pliable (set aside)
Prepare your carrot Ribbons - using a vegetable peeler
Clean and separate your enoki mushrooms
separate the micro sprouts into small bunches
Place a spoonful of Hummus and spread on half of Zucchini strip
place your veggie and sprouts and roll
Secure with more hummus or a toothpick
Sage Crisps
Savoury (www.savouryfoods.ca)
Ingredients
Fresh Sage Leaves (larger sized) approx 30
1 egg beaten
All-purpose flour for dredging (I use Gluten free)
Camelina Oil (Three Farmers) Garlic and Chili Flavour (1 cup)
or you can use the original for less kick
Salt and Pepper to taste
Tools-
A small bowl and plate
One large, deep pan for frying
Paper towel for draining
Instructions
Trim the stems from the Sage
Beat the egg in a bowl
put your flour on a plate (about 1/4 cup)
Put Camelina Oil in your pan med/high
While oil is heating, begin to coat your sage
Dip in egg, then dredge in flour and slip carefully
into the hot oil - should sizzle.
Turn once - remove when golden - drain on paper towel
Sprinkle with salt and pepper - while hot
Enjoy!!
Tip - These crisps can be eaten as a snack or used to glamour up
your soup or dinner, when used as a tasty garnish.
You can make these a few hours in advance and leave at room temp
covered with paper towel. You can make further in advance and store, layered
on paper towel, lightly wrapped in the fridge, but pop in the oven to get their
crisp back.
Cauliflower, Fennel and Apple Soup
Savoury (www.savouryfoods.ca)​
Ingredients
I large head of Cauliflower - chopped small
2 stalks celery - diced
1 large Onion diced
2 bulbs of Fennel - chopped finely
3 apples - peeled and diced - Mcintosh, Spartan or Pink Lady
You can use chicken or Vegetable Stock - your choice - approx 4 cups
You may need to add more water later, depending on the consistency
you are going for
Camelina oil - Original - 3 tbsp
Fresh tarragon, Thyme (finely chopped) 1tsp each
Dried Herbs de Provence
1 tsp brown sugar
Salt and pepper to taste
Optional: Garnish with a Sage Crisp
Instructions
Get out your big Soup Pot
Put over medium heat
Add Camelina oil and onions first
gradually add Celery and Fennel - till softened
Add Apples and Sauté with other ingredients
Add your Cauliflower, Spices, and Sugar and stir occasionally
to incorporate flavors and make sure,
bottom ingredients don't burn
After 5 minutes- add the stock and cover your pot
Bring Soup to a boil for 10 minutes
Turn off the burner and leave to rest
When cooled slightly - you can blend with a hand blender
and then season to taste with Salt and Pepper
Yum!!
Lemon, Poppy Seed Cake
(Gluten Free)​
1 and 1/2 cups All-purpose GF Flour - I like cloud 9 brand - as it already contains Xanthan gum
1 cup Sugar or you can use Maple Syrup
1/2 cup butter softened
3 large eggs- room temp
1/2 cup light sour cream or yogurt
1 tsp pure vanilla extract
2 tsp baking powder
1/4 tsp salt
3 tbsp Poppy seeds
2 tbsp of grated lemon zest (about 2 lemons)
Method:
Preheat the oven to 350
Lightly grease a springform pan
In a medium bowl, Cream the sugar and butter in a large bowl
Add eggs, sour cream and vanilla
Whisk together until the mixture has a smooth and creamy consistency
In another medium bowl - combine the flour, baking powder, poppy seeds, salt, and lemon zest
Add the flour mixture slowly to the butter and egg mixture and whisk smooth
Pour the batter into the pan and bake on the center oven rack for 40-45 minutes
(until a toothpick inserted in the center, comes out clean)
Remove and cool completely before cutting and topping with glaze or fruit
Optional: You can make a traditional glaze of half lemon juice and sugar
or - you can drizzle with honey or maple Syrup - also can be served with
Berry Coulis and fresh berry garnish
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Simple Hummus Recipe
Savoury (www.savouryfoods.ca) ​
I large can pre-cooked Chickpeas -
(you can also soak raw chickpeas and cook but takes a long time!)
1/4 cup of Tahini (Sesame seed butter)(stir first)
Juice of 1 lemon
3 tbsp of Good Olive oil
! large clove garlic or more if you wish - pre-minced
2-3 tbsp of water - added grad at the end of
1/2 tsp Cumin
1 dash of Cayenne Pepper or you can use hot sauce
small bunch of fresh Parsley
pinch of salt and pepper to taste
Instructions
In a food processor combine the tahini and lemon juice until smooth
Scape down sides and add the minced garlic and give it a quick wiz
Add about half the chickpeas and olive oil and process until smooth
then add the rest of chickpeas and oil and process again
now you can add your water a tablespoon at a time into running machine
add in the remaining spices and process
Remove from the Food Processor
put on a platter or in bowl
top with more olive oil and sprinkle with Paprika
Optional - garnish with kalamata olives
Serve with crackers, bread, and crudité
Healthy and Delish!
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Cashew Cheese
Savory (www.savouryfoods.ca)
3 cups Raw Cashew nuts soaked for at least 2 hours - can soak overnight
1/4 cup fresh lemon juice
1 tbsp grated lemon zest
1/4 cup Nutritional Yeast
2 spring Onions
1 tbsp minced parsley
dash of salt and pepper
1-2 tbsp of cashew water (from soaked cashews)
​
In a food processor blend the nuts, lemon juice, zest and yeast, salt and pepper until smooth
use the water if needed to acquire a smoother texture
Transfer the filling to a bowl and fold in the onions and parsley
it should have the consistency of thick Ricotta cheese
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Raw Beet Ravioli
(Savoury) www.savouryfoods.ca
4 red beets
4 golden beets
Cashew cheese (filling)
Pesto (I use Cilantro Pesto)
Micro sprouts for garnish
Nuts for garnish - Pistachio, slivered almonds, pumpkin seeds...
Fancy oil (Nut oils or olive)
Fresh Lemon juice
Optional - Tomato Sauce, Red pepper sauce or Spinach Puree
Method:​
Using a mandoline, slice the beets very thin (about 1/16 inch)
(if you want, you can make stacks of sliced beets and trim edges to make square)
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Put the beet slices in a medium bowl - separate bowls for red and golden beets
drizzle with a few tablespoons of oil and lemon, season with salt - toss to lightly coat
Arrange beet slices on a plate, place a dollop of cashew cheese on the center of each piece
Drizzle lightly with Cilantro Pesto
Top with the second slice of Beet, pressing down gently
Garnish plate with nuts, seeds, oil, pesto, and Sprouts