The Pami!

Finally!  It's here - my signature vegan sandwich (I am calling her Pami!); and she is guaranteed to make your taste buds sing and make your lips curl into a satisfied smile :)


So let's just get right to it ... after many years of flexitarian dabbling, I have committed to a vegan diet.  People prat on about bacon being the vegan-breaker, but I always thought I would not be able to live without dairy products - although I switched to soy milk about 12 years ago, I still clung to good old butter and cream... until a few weeks ago, that is, when I finally made the transition. For so many years I was living astride veggie life and omnivore choices - I just thought I couldn't be fully vegetarian; let alone vegan!


What about a balanced diet? Would I feel tired?  The only way I had been able to manage my weight was to stick to an Atkins style eating plan with all my carbs coming from veg, but heavy on the animal protein. But slowly, insistently, and persistently, life gently nudged me in the direction of people whom successfully countered all of my fears and objections!  Happily, I have discovered that you CAN have a healthy nutritional balance on a vegan diet - and vegan options are so much more accessible than they were even 3-4 years ago!  (Yes, easy peasy - heavy on the peas... *wink*!)


So without further preamble, let me introduce you to Pami - I hope you will try and enjoy xo!

The Pami

Ingredients:
Four slices pumpernickel rye bread* 
One avocado, mashed
3 Tbsp. plain vegan creamy spread**
1 Tbsp. Dijon mustard
1/2 cup alfalfa sprouts
6" piece of English cucumber, sliced paper thin
1/2 large yellow bell pepper, thinly sliced
2/3 cup finely grated carrot
4 Tbsp. 40 spice hummus***
Sea salt and black pepper to taste


NOTE: makes two LARGE sandwiches!


Lay out the four bread slices to make two sandwiches. Spread one bread slice of each sandwich with the mustard, and spread the other slice of each sandwich with the hummus. Next, spread the creamy vegan spread on top of the mustard side, and top the vegan spread with the mashed avocado. Top the avocado with the cucumber, followed by the bell pepper pieces and grated carrot.  Finally, press the sprouts onto the surface of the  hummus covered slices, and sandwich both halves of each sandwich together.  Slice in half and serve.


*I use Natural Bakery's vegan friendly bread - if you are in Winnipeg, make sure you try this fabulous, healthy bread - it's a treat!
**Made by Galaxy Nutritional Foods - I buy this at Safeway
***Brand is Tribe and OMG, is it ever delicious - comes in a great family-size tub!

Vegans Spoil the Party???

By Pam Hadder


Okay, I've done it - after years of dabbling in vegetarian eating (today that's called flexitarian - seriously!) I have crossed the bridge to the world of veganism! 


At a arts group volunteer meeting last weekend I brought some luscious toasted coconut donuts for our crew, plus a vegan energy bar for the director, who happens to be vegan.  


I casually asked her how long she had been a vegan - the answer was since her mid teens, and she quickly commented how much easier it is today, because there is so much vegan-friendly convenience food available.  Seems like a harmless interchange, right? Small talk about food between a couple of gals, but suddenly everything clicked into place for me, and the decision was made. 


I have been incorporating vegetarian and vegan meals into my day since age 18; all the while weighing the pros and cons of eliminating animal products from the diet, but in all honesty, I never thought I could totally eschew animal products.


Many folks say BACON is the vegan breaker, but in my opinion, I always thought it was BUTTER, with CREAM as a close second (lol). Add to that barrier, the fact that a high protein, low carb diet has historically been the only way I could lose weight and maintain the lost weight.  But, on a deep, profound level, that "Atkins style" eating was at war with the animal lover, Earth lover, and the happy/healthy little girl inside me that was raised on loads of home-grown garden produce and home-made bread.  My number one reason, however, is just an interest in living as healthy a lifestyle as possible.


So it's been one week today and, like my friend said, "it's easy", and I feel satisfied, well-nourished, and blessed with tremendous variety to enjoy everyday.  I have found some great low-cost and free apps for iPhone 
to be invaluable for information on building the vegan larder, and for great recipes - AND... I am not missing the dairy in the least; who could have imagined that two words could tip the balance?  It really has been easy.


Anyway, here is an recipe from my fav app (Vegan Cakes) that I want to share with the world - vegan, omnivore or flexitarian, hope you will try and enjoy!

Basic Chocolate Cupcakes 

with Orange Buttercream Frosting

Cupcake Ingredients
1 cup plain, unsweetened soy milk
1 tsp apple cider vinegar
3/4 cup granulated white sugar
1/3 cup canola oil
1 tsp vanilla extract
1/2 tsp almond extract (or add more vanilla )
1 cup all purpose flour
1/3 cup Dutch cocoa powder (baking cocoa - not hot choc. mix!)
3/4 tsp baking soda
1/2 tsp baking powder
1/4 tsp salt


Method:
Preheat oven to 350 degrees Fahrenheit and line muffin tins with paper liners (size medium or large - medium will make 14, and large will make 12). Whisk together soy milk and vinegar in a large bowl, and set aside - the vinegar with thicken or curdle the milk.  Meanwhile, sift together the dry ingredients in another bowl.  Then add the oil and flavouring to the milk mixture, and gradually blend in the dry ingredients.  The batter will be smooth - if there are a few tiny lumps, don't worry.  Spoon the batter into the muffin liners, filling about 2/3 full. Bake 18-20 minutes - a toothpick inserted in the centre will come out clean when the cupcakes are ready.  Mine took exactly 18 minutes!  These are delicious plain, but the frosting is like a lovely citrus cloud - recipes follows :)


Orange Frosting Ingredients:
1/4 cup vegetable shortening, at room temp
1/4 cup canola margarine, softened
2 cups icing sugar
2 Tbsp fresh orange juice (squeeze an orange! it's fun!)
1 Tbsp orange or lemon zest
1 tsp vanilla extract


Mix the vanilla zest and juice with the margarine and shortening, and slowing blend in the icing sugar - it takes about 5-7 minutes to whip this up using a fork or small whisk.  The frosting is lovely and fluffy and not overly sweet. When the cupcakes are completely cooled, frost with a butter knife, or pipe out of an icing bag.  


Fabulous! So worth eating!

The Perfect Crepe!

By Pam Hadder

There's nothing quite like a lazy Sunday - although, if  I'm 100% honest, it still involves an internal battle. 


I'm improving, but I still struggle with just letting all responsibility slide away, and allowing myself to relax. 


Making crepes this morning was a real flash back experience, and it was part of my efforts to set aside diet guilt, perfect Mom guilt, the clean house guilt etc. and just enjoy the tastes, textures, aromas and emotions of spending free flowing time at home. When my oldest daughter was about 12, she would make crepes with one of her little friends. The friend, named Victoria, was like this wise little owl in a girl's image, cranking out perfect crepes like a pro. I thought about those two girls and their crepe forays while I searched the Internet for the best recipe. I found a few good crepe recipes, and adapted one to make the perfect crepe to enjoy Montreal style - that is,with Nutella chocolate-hazelnut spread and fresh, sliced strawberries!  


As I whipped up the delicate but creamy batter,  my memories drifted even further back, when I was about 13, I babysat for our Minister and his wife and she was a prolific crepe maker - giant, pale, pliable crepes were generated by the score, and the house smelled like a donut shop on many occasions! Maybe too much of a good thing ?  I know I couldn't eat crepes every weekend - they just would become commonplace, I think.


Anyway, here is the recipe - if you wish to use savoury fillings, just eliminate the vanilla extract and sugar.  My kids like the crepes slightly browned, but some folks prefer to fry them just until done - so that they remain pale on both sides, and slightly more moist.  I don't know if one style is considered technically correct, but I have enjoyed crepes cooked in both ways. 


This recipe can easily be halved for smaller groups -- as it is, it will easily serve 5-6.  Enjoy!


The Perfect Crepe 
INGREDIENTS:
4 large eggs
1 cup milk
1 cup water
2 cups flour
1/2 tsp. sea salt
1 tsp. vanilla extract
1/4 cup sugar
1/4 cup melted butter
3Tbsp. canola oil, for frying


METHOD:
Preheat a non-stick pan to medium high heat, adding in the canola oil.  When the pan is at the right heat, droplets of water sprinkled on the surface will bead and roll away.


Mix together the eggs, water, milk, vanilla and melted butter; gradually adding in the flour mixed with salt and sugar.  The finished batter will be smooth and lump-free.  Ladle approx. 1/4 to 1/3 cup of batter per crepe and tilt the pan in a semi-circular fashion to gently spread the circle of batter - each crepe takes about 2 minutes to cook, 1 minute per side.


To serve Montreal style, spread 1/2 of each crepe with Nutella (about1-1/2 Tbsp. per crepe), cover with 1/3 cup sliced strawberries, and roll up with open ends.  Drizzle with maple syrup and garnish with cinnamon and additional fruit. Delectable!

Selling the Good Stuff!

We passed the big hump! The days are slowly getting longer and I am planning to soak up Summer 2012 - every sun-kissed, delicious moment of it! I make no apologies for my love of summer - it is what it is!

Christmas has been grand - lush, elaborate meals with family and friends, but now it's time to ease out of the flowing holiday clothes and whittle off the extra padding before the warm weather returns.

Inspired by memories of summer, here is my Sunshine Salad - hope you will turn up the heat, put on a pretty sarong and enjoy this summery goodness - even though it's frosty outside... after all, why waste time longing for summer when you can create a bit of that vibe right now?

PAM'S SUNSHINE SALAD

SALAD INGREDIENTS
8 cups salad greens (l prefer romaine or spinach, but Mesclan mix is also nice!)
1 small banana, sliced
1 cup sliced strawberries (or 2 kiwis!)
1/2 cup toasted almonds
I diced avocado
3 ounces crumbled goat cheese

DRESSING INGREDIENTS
1/8 cup balsamic vinegar
1/8 cup extra virgin olive oil
1/2 cup strawberry flavour Greek yogurt (the real stuff, not low fat with gelatin!)
dash salt
fresh ground black pepper, to taste
lime zest or orange zest, to taste

METHOD
At serving time, toss the greens, fruit and avocado with the prepared dressing. Garnish with cheese and almonds - serve immediately. Nice side with grilled chicken or steak - mmm...

Serves 4: Enjoy! xox

The Chocolate Solution!

Today I was so excited to go to the salon and get a cut and colour - I have been growing my locks since July and it was time for some personal pampering! The end result was a disaster - too dark, too short with odd jaggedy bangs that make me look like some crazy cat lady and nowhere like the hip Mom I aspire to be!

My solution - time to try this one dish brownie recipe I got from my friend, Christine. They are easy to make and taste amazing. You don't need to be having the ultimate bad hair day to enjoy xo!

Christine's One Dish Brownies

INGREDIENTS: Batter
1/2 cup butter, melted
1 tsp. vanilla extract
2 large eggs
1/2 cup flour
1/3 cup Dutch cocoa
1 cup granulated white sugar
1/4 tsp. baking powder

INGREDIENTS: Icing
1/3 cup butter, softened
2 Tbsp. corn syrup
1 tsp. vanilla extract
1/3 cup Dutch cocoa
1 cup icing sugar
3-4 tsp. hot water

Preheat oven to 350 degrees Fahrenheit and prepare a 8" square baking dish. Add batter ingredients to the buttered baking dish, stirring to form a smooth batter. Bake 20 - 25 minutes and set aside to cool.

Meanwhile, prepare the frosting by stirring together butter, corn syrup and vanilla, and then adding cocoa and icing sugar; thinning with hot water to form a creamy consistency. Once the brownies are cool, frost and serve - amazingly delicious!

Marvelous MIM!!!

If you are eating low carb and also interested in getting your Omega3s and keeping a healthy degree of fibre in your diet, the Atkin's Muffin in a Minute (MIM) may be just what you're looking for!

Easy to make from scratch (literally 1-2 minutes of prep and 1 minute in the microwave!), the MIM is large, light in texture and tastes great. The photo at left shows 2/3 of the muffin I made today - I had already gobbled the rounded top of it before I thought to share my joy!

By the way, I grind my own flax seed a couple of cups at a time and store it in the freezer - I not only find this to be much more economical, but I find that it also has a far better flavour than the pre-milled flax.

As our mornings get cooler, it's nice to have a quick, hot breakfast alternative - I enjoyed the piping hot MIM today with a bit of my homemade, sugar-free strawberry jam, and I felt very satisfied and spoiled before, during and after :)

NOTE: flax breads are higher in fat, but this is healthy fat that, over time, will improve the texture of your hair, skin and nails. For women of all ages, flax as part of daiy diet can also help with menstrual cramps, and for those age 35+, flax in your daily diet can alleviate "hot flashes" common in perimenopause and menopause. Isn't it nice to have that benefit come to us from healthy, tasty food and not from a hormone pill or injections? Here is the recipe - ENJOY!

Atkins Muffin in a Minute (MIM)

1 large egg
1 tsp. melted butter or canola oil
Few grains salt (optional)
1 pkg. artificial sweetner
1/2 tsp. cinnamon (optional)
1/4 cup ground flax
1/2 tsp. baking powder

Place flax, salt, cinnamon, sweetner and baking powder in a coffee mug, stirring to combine. Add in the egg and butter. Stir well to combine. Microwave one minute on high (adjust more or less, depending on the wattage of your appliance). Remove mug from microwave. Run a butter knife around the edges of the mug to loosen the muffin, and invert it onto a serving dish. Slice, butter and enjoy!

Makes one large muffin. Contains 3.2 grams of carbohydrate, 9.4 grams of fibre, 12.2 grams of protein and 17.3 grams of fat - 235 calories.

Beet it ;)

I had the very good fortune to receive a bundle of wonderful summer veg today from Stonelane Orchard - they sell their pesticide-free produce at local market gardens; including the St. Norbert Market.

Among the lush kale, chard, tomatoes, peas and so on, was a spectacular, large bunch of red beets with perfect leaves. I said to Stonelane co-owner, Rick, "OMG, these are the most beautiful beets I have ever seen!" and he remarked, simply "Our beets always look like this." Too cute - nice to know that vegetable heaven can be enjoyed here on Earth - at least through the short summer growing season! Needless to say, I was inspired and I couldn't wait to get home and start cooking. I surfed the net for a short while, wondering if I could find something new and exciting, but my tastebuds were yearning for some traditional Russian favourites: borscht and beet leaf rolls (holuptsi)

As things got underway in the kitchen, my daughters began swarming - wondering when the soup would be ready. Nice to be popular- if only for sustainance LOL.

I make my borscht using chicken or vegetable broth, preferring this to the pork-based version my German mother makes (sorry, Mom - just not a pork fan...). Here are the recipes for Beet Rolls and Borcht - I hope you will try the recipes and enjoy some local beets in season.

Pam's Russian Borcht

INGREDIENTS:
Large bunch beets with greens, 6-8 medium-size beets
1 medium onion, chopped finely
3 Tbsp. olive oil
2 cups chopped kale or cabbage
1.5 tsp. salt
Pepper, to taste
1/2 cup chopped fresh dill
3 tsp. sour salt, or to taste
8 bay leaves, or to taste
2 cups diced carrot
1 large tomato, diced
2 cups diced new potatoes
1 can baked beans in tomato sauce
8 cups chicken or vegetable broth

METHOD:
Heat olive oil over medium-high heat in a soup pot, stirring in the onions. Cook onions until clear, but don't brown. Stir in salt, pepper, tomatoes, carrot and potatoes, along with 1/3 of the broth. Cook 15 - 20 minutes. Meanwhile grate the beets and chop the leaves and stems finely - add these to the soup, along with the remaining broth, beans, dill and sour salt. Simmer for 45 minutes and serve hot with a dollop of sour cream or natural yogurt.

Beet Leaf Rolls

INGREDIENTS:
36 large beet leaves, washed and trimmed
1 tsp. salt
Pepper, to taste
1/2 cup fresh dill, minced
1 medium onion, chopped finely
1/3 cup butter (approximate), divided use
1/2 cup 18% cream

Melt 3 Tbsp. of butter in a medium pot over medium-high heat. Add in salt, rice and 2 cups of water - cook rice, covered for 40-45 minutes. Meanwhile, saute the onion in another 3Tbsp. of the butter. Stir softened onion into the cooked rice along with pepper and dill, to form the beet roll filling. Rice the leaves and cut off any tough ribs. Place leaves in a colander and blanche by pouring 1.5 litres of boiling water over them - leaves should be softened but not mushy. Spoon 2-3 teaspoons of filling on each leaf and roll tightly, pushing in each end with fingertips to seal. Butter a small baking dish with 2 tsp. of the butter. Place rolls with seam down in the casserole dish. Pour cream over all. Preheat oven to 300 degrees Fahrenheit, and bake for 30 minutes, loosely covered with foil. Serve warm with or without sour cream or natural yogurt.

NOTE: if the leaves are too small or tattered, or if you are pressed for time, try making a lasagne-style casserole, beginning with a layer of the softened beet leaves and then a thin layer of filling; repeat. End with a leaf layer and pour cream over all. Bake for same amount of time.