Of course, I will continue to write on my cooking blog, as well as magazine publications like alive magazine.   I also plan to funnel more of my energies into my next cookbook.   Please join me on my blog, and we’ll enjoy some vegan food and story telling there!

Thank you again…

Dreena

Truffled Cashew Cheese (with fresh herbs blended in)

This is a new recipe for my next cookbook.  I am sharing it today as a lead into next week’s post about helping picky eaters enjoy more nuts and seeds.

I make this cheese fairly regularly.  Though it can be used as a raw recipe incorporated into other raw dishes, we also use it as a spread for breads and potatoes, a filling for pastas, and also a pizza spread.

Truffled Cashew Cheese

Cashew cheese is a favorite for eating on its own with veggies or crackers, or using in entrees where a dairy-cheese substitution is desired. The addition of truffle oil in this cheese adds a particular sophistication to the flavor of the cheese.  However, don’t shy away from making this recipe if you don’t have the truffle oil – see the note for other ideas.

2 1/2 cups soaked raw cashews (see note)
1/2 cup freshly squeezed lemon juice (see note)
1 small-medium clove garlic
2 – 4 tbsp water (as needed to thin/smooth cheese)
1/2 tsp sea salt
freshly black pepper to taste
1 – 2 tsp truffle oil (see note in directions)

In a food processor, blend all ingredients until smooth, starting with 1 tsp of truffle oil to start, and adding 2- 4 tbsp of water to desired consistency (or more if desired to thin). Stop to scrape down sides of processor as needed, and puree until very smooth and thick. Taste, and add additional truffle oil, ½ – 1 tsp to taste.

Makes about 1½ (generous) cups.

Note: It is important to soak the cashews in advance so they become very soft and moist for pureeing. You will need between 1 ¾ – 2 cups of cashews to yield the 2 ½ cups of soaked. Soak overnight in the fridge if possible, or for 4-6 hours if you haven’t soaked overnight. I’ve also made this cheese with a combination of soaked brazil nuts and cashews, and that’s another delicious variation.

Note: After pureeing this mixture, test and if you’d like a zingier flavor, add another 1-2 tsp of lemon juice.

Note: If you don’t have truffle oil, simply make this cheese without it, and consider adding other flavor enhancers, such as fresh herbs (handful of basil leaves, few teaspoons of thyme leaves, or a couple tablespoons of chives), chipotle hot sauce, smoked paprika, or, if you like the flavor of nutritional yeast, add ½ – 1 tablespoon of nutritional yeast (or more, to taste).

Note:  This cheese freezes very well.  I typically make a double-batch, and freeze smaller portions that can be thawed for using within 3-4 days.

Recipe © copyright 2009 Dreena Burton

With Father’s Day approaching, I’m thinking about the men in our lives, and how they have been at a disadvantage for eating healthy. I know most men love eating meat, and think that they could never “give it up”. But, our culture has taught our men that they need to eat meat to be strong, be manly, provide for their family by literally bringing home the bacon. And, with this we train our palates to desire foods like meat and dairy.

We can retrain our tastebuds to enjoy other foods… but, do men need to eat meat and dairy to be big and strong? Do they need these foods to be at peak physical performance? No.

In fact, Bob Harper from “The Biggest Loser” recently made the shift to eating vegan from vegetarian, saying “I enjoy living a plant-based diet because it makes me feel clear headed and strong, not to mention my genetically high cholesterol dropped more than 100 points”. Harper encourages contestants of the reality TV show to eat plant-based diets, offering options like quinoa and legumes as protein sources.

Need more proof that you can be buff on veg?

Brendan Brazier

Look no further than Brendan Brazier. A professional Ironman triathlete, Brendan is also famous as an author, speaker, and creator of whole foods nutritional products. His books detail how he fuels his professional athleticism with a plant-based diet. In fact, the dietary program Brendan outlines is one that excludes more refined foods like wheat products, and instead focuses on nutrient dense and raw whole foods – leafy greens, vegetables, fruits, seeds, nuts, pseudograins, legumes and healthy fats – which deliver an abundance of enzymes, phytonutrients, antioxidants, vitamins and minerals.

A vegan diet that is high in these whole, raw foods and low in refined, processed foods also helps the body maintain an alkaline state, which promotes vibrant health and helps prevent disease. Meat and dairy consumption are linked to prostate cancer as well as heart disease – and also impotence. Nothing manly about that.

Let’s do the men in our lives a favor this Father’s Day – and every day after. Cast off those tired caveman associations that have our beloved men charring the cut of the day. Modern day men need to take care of themselves, and eating more plant-based foods is one of the best ways to start.

As for what to feed your dad or hubby, it doesn’t have to be tofu (it’s not my husband’s first choice). There are plenty of other delicious foods to eat that will appeal to the tofu-averse (or generally vegan-uninitiated). Here are a few ideas:

Moroccan Phyllo Rolls with Balsamic Maple Sauce

Moroccan Phyllo Rolls with Balsamic Maple Sauce; Sundried Tomato Pasta with Toasted Almonds and Pine Nuts; Thai Coconut Corn Stew; Mushroom Pecan Burgers; Walnut Pecan Balls; Chickpea Ratatouille; Kalamata Walnut Tapenade; Mexican Bean Soup with Chipotle Avocado Cream; Warmly Spiced Quinoa Chickpea Casserole with Figs.

White Bean Hummus with Fresh Basil and Thyme

One of the questions I am asked often from readers is about feeding picky toddlers and children. I thought it would be useful to do a series of picky eater posts, featuring a food group in each.

So, today, I am going to focus on legumes (or beans), and some practical ways for you to cook and prepare meals for your children (as well as yourself) using different types of beans.

Image via Wikipedia

Beans are a daily staple in our diet.  It’s not a chore for us to eat them, either – we all love them.  Our girls have been eating them since babes, and so they willingly (and often enthusiastically) eat all sorts of beans prepared in different ways.

Unfortunately, I think many children are first introduced to beans in foods that are just unappealing to them – such as in a spicy chili, or a casserole or stew with a lot of onions or peppers.  As a result, they associate beans with unappealing tastes and simply say they “don’t like them”.  Beans in and of themselves are kid-friendly – no strong flavors and squishy soft textures!  There are so many varieties of beans and so many ways to prepare them, that we owe it to our kids (and the lowly bean) to get them in our diet.  They are extremely nutritious, inexpensive, and yes, can be very delicious!

Here are just a few ideas to get started…

Hummus

Chipotle Lime Two-Bean Hummus

Hummus can be a kid-friendly, and favorite food.  I say can be, because many commercial hummus varieties are too heavy with garlic or other spices.  Try my Creamy Hummus (originally from Vive).  As its name suggests, it is creamy, and also mild tasting but really delicious.  Another to try is “Kids Dynamo Hummus” from ed&bv.  Once you have some basic hummus recipes that they like, you can start tinkering around with them.  For instance, try pureeing different combinations of beans like white beans and chickpeas.   Or, some black beans with the chickpeas.  This will switch up the nutritional profile of the hummus slightly, and help introduce the kids to other beans.  You can then tell them they’ve eaten black beans or white beans “in their favorite hummus”.  It can also become a vehicle for getting more veggies into their diets, if you try pureeing greens like spinach or some vitamin-rich cooked sweet potatoes into their hummus (don’t overdo that at first, just a little at a time).  Also, you can use hummus in ways to prepare a full lunch or dinner meal.  For instance, apart from using it as a dip, you can slather it in sandwiches (and I’ll make a hummus & avocado sandwich, or hummus & vegan cheese – and whichever I make, I add some veg, like grating carrot and sprinkling it on the hummus, or chopping zucchini very fine and sprinkling on top).  Or, make “Hummus Tortilla Pizzas.  Kids love pizza, and whether you use a tortilla as a crust, or a regular crust, it bumps up the protein and nutrition in the pizza.  Hummus can be layered with whole grains like brown rice or quinoa in a casserole, or used in a baked burrito.  Once you’ve broken in some basic hummus recipes, get a little more adventurous.  One of our girl’s very favorite hummus is my Chipotle Lime Two-Bean Hummus.  The recipe name wouldn’t suggest kid-friendly to you.  But, by toning down the garlic and also the chipotle just a tad, it becomes so.  She also loves to squeeze extra lime juice with her serving – and that serving is big.  I watch in awe at how much hummus one child can put away!

Mellow Lentil "Sniffle" Soup

Lentils

I often refer to lentils as the “friendly legume”!  While there are quite a few types of lentils (ex: green/brown, french or puy, red, beluga), red lentils are particularly kid (and adult) friendly.  They have a very mild, almost sweet and nutty flavor, and become so soft with cooking that they almost dissolve.  Because of this textural change, you can easily add them into soups and sauces (ex: pasta sauce).  They are barely noticeable individually, but will thicken the sauce or stew considerably.   They also make a nice puree with seasonings to use as a spread in wraps and sandwiches, or as a dip itself.  For a family-friendly lentil soup, try my “Sniffle Soup”.

Puree beans into sauces

Much like how red lentils nicely dissolve in a pasta sauce, you can add beans like chickpeas whole to a pasta sauce, or puree them into the sauce itself.  The pureed beans add body to the sauce, making it thicker and often creamier.  White beans become especially creamy when pureed.  Experiment with your usual favorite pasta sauces, sneaking in some chickpeas or white beans, pureeing in a blender (or, easier, with a handblender).

Mash beans for a sandwich filling

Work around the condiments your children like in sandwiches, and use them to mash with beans.  Try a little bit of ketchup, vegan mayonnaise, mustard, or a salad dressing (ex: Goddess Dressing is a fave with our daughters), and also pestos.  Tahini also works well in combination with some of these condiments.  Some beans to try in these mashed filling include chickpeas, white beans (cannellini/navy), pinto or kidney beans.

Bean burgers

You may find storebought bean burgers, but sometimes they are spicy.  Try making your own, and easing off on any spicy ingredients that your child will notice straight away!  These bean burgers can also be used in sandwich fillings – cook extra and keep as leftovers!

Roasted chickpeas/kidney beans

Tamari Roasted Chickpeas

A true favorite food for all of our children (and us as well) is my Tamari Roasted Chickpeas.  I make them at least once a week, usually doubling the batch so that I can include these nibblers in school lunches as well as lunches at home.  Sometimes I mix kidney beans with the chickpeas, and since they readily absorb some of the marinade, they are also very nibbly good!

Refried beans

Look for canned varieties of refried beans that do not have any chiles or spices.  They will be fairly bland in flavor, which is a good thing!  You can then mix in seasonings your kiddos prefer, maybe even a touch of mild salsa, and use in quesadillas, burritos, tacos, or simply as a sandwich filling with a layer of sliced avocado – delicious!

Baked beans

Our daughters love baked beans.  I make them from scratch occasionally, but for convenience I often rely on canned.  They can be used many ways.  Top (or mix with) rice or other whole grains, mix with pasta, use in tortilla wraps, pita pockets, in sandwich, or as an open-faced “beans on toast”, warmed in the oven with grated vegan cheese over top.  Sometimes I stretch a can of baked beans by stirring in extra white beans.  There is usually enough sauce in the can to carry another 1/2 can or so of white beans.

Work around foods they already like

This will be a recurring theme for picky eaters.  Use foods they already like as ‘carriers’ to work in the newer foods.  For instance, if they love guacamole, try layering mashed white beans (seasoned with some salt and lemon juice) with the guacamole, and serving that with pitas or tortilla chips.  If they love cooked yams/sweet potatoes, then try a mix of black beans with chopped sweet potatoes.  Or mash white potatoes with white beans, if that’s their thing.  Our kids love ‘alphabet soup’, so I add a handful of chickpeas to their serving.  Also, let them try some strange food combinations.  While we may not find a pb & j sandwich with hummus for dipping very appetizing – they might!

It’s not just children that are picky eaters, and many adults could benefit from eating more beans on a regular basis.  Maybe some of these ideas might be useful for you as well as your children – I hope so.  Good luck!

(Note:  In terms of canned beans, I opt for Eden Organic.  They are currently the ONLY company using BPA-free cans for their bean products. )

Strawberry-Goji Muffins

I created these muffins after blending goji berries into a smoothie one day.   I thought it would be terrific to combine the flavors of strawberries and goji berries in a muffin batter.

Goji berries are not as tender or sweet as other dried fruit, so they can be a bit of an acquired taste.  These muffins will help get you acquainted!   They are tender and lightly sweet, and the brilliant color of the strawberry-goji infused batter might be incentive enough to whip up these muffins. 

Strawberry-Goji Muffins

1 cup oat flour
1 cup spelt flour (sifted or light)
1/3 cup unrefined sugar
2 tsp baking powder
1/2 tsp baking soda
¼ tsp (rounded) sea salt
1/4 tsp ground cardamom (or cinnamon)
1 cup frozen strawberries
1/2 cup + 1-2 tbsp plain or vanilla non-dairy milk (soy, almond, or hemp is best)
¼ cup dried goji berries
¼ cup pure maple syrup
1 tbsp freshly squeezed lemon juice
1 tbsp arrowroot powder
2 tbsp organic canola, safflower, or almond oil
1-2 tsp unrefined sugar, for topping

mixing batter for Strawberry-Goji Muffins

Preheat oven to 375 degrees. In a large bowl, add flours, sugar, baking powder, baking soda (sift in the powder/soda), salt, and cardamom. Stir through to combine well. In a blender, add the strawberries, milk, goji berries, maple syrup, lemon juice, and arrowroot powder (if you don’t have a high-powered blender like a Blendtec, you can add all these ingredients to the blender and let sit for a few minutes to help soften the gojis, while you prepare the dry mix and your muffin tins). Puree until fully smooth with goji berries pulverized. Add the blended mixture to the dry ingredients, as well as the oil (see note). Mix through until well combined. Scoop batter into lined muffin tins (filling 9-10). Bake for 22-26 minutes, until muffins are set in the centre (they should look set on the surface, and you can test by inserting a toothpick or skewer in the centre of a muffin). Remove from oven, cool for a couple of minutes in the pan, and then transfer muffins to cool on a cooling rack.

(Alternatively, for smaller muffins, fill about ¼ cup of batter to fill about 14 muffins.  Bake for about 12-14 minutes, until done, testing with toothpick or skewer.)

Note: If you’d like to add some whole goji berries to the muffins as well, go ahead and sprinkle a couple of tablespoons in with the dry ingredients. Also, a sprinkling of dark chocolate chips is always a welcome addition!

Note: I prefer adding the oil to the batter rather than pureeing with the wet ingredients in the blender – just because it’s easier to clean the blender after!

Recipe © copyright Dreena Burton 2009

Is it just me, or are we all so “tuned in” that we are losing touch?  I haven’t embraced this ibusiness.  And, I don’t think it’s because I’m a mom, or because I’m, ahem, ‘older’ now and edging towards my 40th.  No, that’s not it.  Many other moms my age are plucking away texting, and are entirely up to date with current technology.

I think that’s it for me, the issue of downtime.  I have a cell phone, but I use it rarely.  In fact, it’s barely ever turned on.  Recently I thought about getting an iphone so that I could check in on my e-mails and other happenings.   My husband remarked “when would you do that?“.  I paused and said “yeah, I don’t know, maybe while I’m waiting at the dentist, or at the chiropractor“.  But, truly, if I have to wait for an appointment, I think it’s a good idea for me to have some downtime.  Time not to check e-mails.  Not to be tuned in or feel ‘available’.  Maybe those few minutes of waiting is just the time I need to take a breath during my hectic day.  Or have a sociable chat with the receptionist.  Or maybe, browse through a magazine.

I understand that there are many business folks that really need the immediacy of this form of communication.  But does everyone?  We did just fine for a long time without it.  And, certainly, our kids did.   Check out this image I recently stumbled upon, with the caption “never too young to stay in touch“.
Um, yes there is such a thing as too young.  Except for personal safety and emergency needs, kids really don’t need cell phones.

Recently I saw a teenage boy skateboarding down our street, headphones on, texting in one hand and a massive slurpie cup in the other hand.  Really? How can he possibly be aware of cars and people around him? And, one day I watched a girl cross the street while texting.  Guess we should now say “look both ways before you text“.  Seriously, her head was down and she was making the assumption on the crosswalk that because one car had stopped, cars (in three other lanes) would do the same.  And, then, there are the times I watch groups of kids walking to school together with their headphones on or texting.  I guess they are friends.  Maybe they are texting each other while walking side-by-side.

I know, I sound like your mother.  I accept that I’m a bit of a throwback.  It’s okay, I am embracing that.  I’m not totally out of the loop.  I mean, I publish my blog, I’m active on facebook, and I even have an ipod for exercising and downloading veg podcasts.  But, the ipod isn’t in constant use.  And, you won’t see me texting on my cell phone.  (I don’t know how, and really I don’t think it’s that important for me to learn.)   In fact, you probably won’t see me on my cell phone.   It’s rarely turned on (unless hubby and I are on a date – ergo, it’s rarely turned on.)  When it is turned on, I rarely recognize it ringing!  (Once it was on vibrate mode in my purse.  When a call came in, I thought the cd player was malfunctioning in my car.)

It’s alright, I can laugh at myself.  Hey, I like keeping one foot nicely grounded in old school.  As I say, in my world a blackberry will always be a fruit.

iDifferent, iGuess.

Green Smoothie

For many of you that follow my blog, making a green smoothie is not a new thing.  But, for anyone else that has just started eating vegan – or is simply looking for some easy solutions to eat healthier – a green smoothie is a valuable addition to your culinary arsenal.

When I first heard about the idea of putting greens into a smoothie, I was turned off.  Couldn’t get past the idea of taking inherently bitter, sometimes fibrous and stringy greens, and pureeing them into… a drink!  And, when I announced the idea one morning to my husband, he looked at me and said something along the lines of “forget it, I’m not drinking something with kale in it – you’ve gone too far, Dreena“.

But, what we discovered is that when you blend greens like spinach, kale, or chard with sweet fruits like bananas, apples, mangoes, oranges, and/or pineapples, you truly don’t notice the taste of the greens.  The sweetness of the fruit predominates.

I have a few versions of green smoothies that I love.  My current favorite is a blend of chard leaves (about 3-4 full leaves, stalks removed), 1-2 apples (depending on size; skin left on, just core removed), frozen mangoes (about 1/2 – 3/4 cup), frozen sliced bananas (about 1 – 1 1/4 cups), and some water to get it all moving (about 3/4 cup)  (If I’m using fresh ripe bananas or mangoes that aren’t frozen, I may add some ice in place of the water to chill everything).  Sometimes I’ll add a few tablespoons of whole flax seeds or hemp seeds as well.  If you have a high-powered blender like a Blendtec, it will pulverize the heck out of those seeds, giving your smoothie a thicker consistency.  If you have a regular blender, opt for the hemp seeds (they are softer, and easier to blend), or some flax meal.  Add a few tablespoons of water to get everything moving in the blender, and you’re ready to go.   (This makes 2 medium-large smoothies.)

Here are some additional tips to get you drinking your greens!

Dinosaur Kale

1. Wash your greens well.  Some greens like kale can hold more grit, so fully submerge the greens in a sinkful of water, then rinse and shake off excess water.  (And, if you have extra to refrigerate after making your smoothie, dry remaining leaves either in towels or using a salad spinner.)  Which greens to use?  Spinach, swiss chard, and kale are all great choices.  You can experiment with different types of leafy greens, and even varieties within a family of greens (ex: dinosaur kale, purple kale, curly kale).

2. Add enough frozen banana and/or other sweeter fruits to balance the bitterness of the greens.  Greenish bananas are not what you want, though.  Let your bananas over-ripen, and then peel, slice, and store them (in large ziploc bags or in other containers) in your freezer.  If you aren’t overly fond of bananas, try frozen mangoes.  They are very sweet, and also lend some creaminess to the smoothie.  Also, you may find that you are okay with the bananas in combination with other fruits, like oranges, apples, or pineapple.  Note that red colored fruits (ex: strawberries, raspberries) will turn your smoothie a not-so-appealing brown hue.  The taste will be unaffected, so if you aren’t bothered by the change of color, go for it!  Also, if you want to ‘mask’ the green color (for children… or adults!), then frozen blueberries, blackberries, or acai pulp work magic.

Curly Kale

3.  Remove the leaves from the thick and tough portions of the stalks, and then blend the leaves very well with the fruits.  Add water to get everything moving, about 1/2 – 3/4 cup (you can add more later to thin if desired).  If using a standard blender, you will need to blend for a couple of minutes.  Blend until the greens are so pulverized that they are no longer visible other than infusing your smoothie with a beautiful green color.  If using a high-powered blender like a Blendtec, simply run the whole juice cycle, and if needed, pulse again after if any chunks of frozen fruit remain.  Kale leaves can take longer to fully blend than spinach or chard (especially depending on your blender).   I find that frozen fruits like banana and mango also help the blender cut through the greens.

4. After blending, dip in a spoon to taste test before serving up.  If you need more fruit, or need to thin it, do so. Once you’ve made enough of these (again, whether with this recipe or just adding to your own smoothies), you’ll probably skip this step, as you’ll have a sense of proportions needed.

5.  Make often, daily if possible!

Banana Pecan Rice Pudding Pie

Show the mom in your life some home-cooked love this Mother’s Day.  Thinking of brunch?  I have recipes for French Toast, Banana Pecan Rice Pudding Pie, a refreshing smoothie, as well as a Portobello Bagel Melt, if savory items are more her thing!

If brunch or breakfast-in-bed isn’t an option, the pudding pie can be enjoyed anytime of day, and is easy enough to transport… or, of course, there’s always making a batch or two of cookies!

A Happy Mother’s Day to all of you very hard working mommas out there.  I wish you a day filled with love, relaxation, and pampering.  Enjoy… 

“Fantastic French Toast” (from Vive le Vegan)

Growing up, my husband and I both loved French toast. We also love this recipe because the combination of flax meal and tofu give a texture similar to an egg batter for a traditional tasting – better tasting, actually – French Toast!

1 cup vanilla non-dairy milk
2 tbsp flax meal
1⁄2 cup silken firm tofu
1⁄4 tsp cinnamon
1⁄8 tsp freshly grated nutmeg
1⁄8 tsp sea salt
1 tsp organic coconut or organic canola oil
8 – 9 slices bread of choice (see note)
2 – 3 tsp organic canola oil (or more, if needed, for frying)

Using a handblender or in a blender, purée the non-dairy milk, flax meal, tofu, cinnamon, nutmeg, salt, and canola oil until very smooth and thick (it will get thicker as it sits a little while and the flax absorbs some of the liquid). Dip a slice of bread in the batter. Turn over and let it sit for a few moments to soak, then remove and place on a plate until ready to fry. In a non-stick skillet over medium-high heat, add the canola oil when hot and reduce heat to low/medium-low. Fry bread for 4-6 minutes on each side, until lightly brown (try to flip only once so that the batter will set and brown nicely on the bread). Serve with pure maple syrup or a fruit sauce.

Note:  While whole-grain breads are certainly healthier, white bread is traditionally used for French toast. Sometimes the earthy, nutty quality of the whole-grain breads can overpower the flavor of the batter, but it will still taste good, so use whatever you like.

Note:For a wheat-free option, use a white spelt bread (or whole-grain spelt or kamut bread).

Portobello Bagel Melt (from Vive le Vegan)

The toppings on this bagel are warm and well-seasoned, and will almost melt in your mouth.  Great for a relaxed weekend morning!

1 large portobello mushroom, cleaned and sliced in thick strips (see note)
2 tsp extra-virgin olive oil
1 tbsp vegetarian Worcestershire sauce
few pinches sea salt
few pinches freshly ground black pepper
1 whole-grain bagel (or bagel of choice), sliced in half
1⁄2 cup (packed) baby spinach, or regular spinach, torn or roughly chopped
3 – 4 tbsp green onions, roughly chopped (green portion only)
1⁄3 – 1⁄2 cup mozzarella-style vegan cheese, grated (ex: Daiya, Veganrella)
1 – 1 1⁄2 tbsp extra-virgin olive oil (to finish)

Preheat oven to broil. In a bowl, combine the mushrooms, olive oil, and Worcestershire sauce and toss well. Place the mushrooms on a baking sheet lined with parchment paper, and sprinkle with sea salt and pepper. Place under the broiler (on high rack) for 5-6 minutes, flipping once, until just browned. While mushrooms are grilling, lightly toast the bagel halves.  When mushrooms are done, remove and set oven to bake at 425°F (218°C) (and lower the rack if necessary). On the same baking sheet lined with parchment paper, place the bagels, arrange the spinach on top (sprinkle with a pinch of sea salt), followed by the mushrooms, green onions, and the VeganRella.  Bake for 7-9 minutes, until cheese is melted. Remove and finish with a drizzle of olive oil.   Serve as is or with ketchup or other condiments.Makes 1 or 2 servings, with accompaniments.

Banana Pecan Rice Pudding Pie

Banana Pecan Rice Pudding Pie (from eat, drink & be vegan)

If you like rice pudding, you will want to inhale this dish! It is so creamy, sweet and comforting, it is surprising that whole-grain brown rice is used instead of white rice. The sliced bananas add natural sweetness to the pudding, and the sugar-pecan sprinkle topping… well that makes it even more ridiculously delicious!

Pudding Mixture:
1 tbsp arrowroot powder
2/3 cup coconut milk (regular or lite for lower fat)
¼ cup brown rice syrup
2 tsp pure vanilla extract
½ tsp cinnamon
¼ – ½ tsp freshly grated nutmeg (optional)
¼ tsp sea salt (rounded)
3 cups cooked short-grain brown rice (see note)
1 cup ripe (but not overripe) banana, sliced (one small-medium banana)

Topping:
¼ cup pecans, crushed
3 tbsp unrefined sugar (see note)
¼ – ½ tsp cinnamon
couple pinches sea salt
½ – 1 tsp organic canola oil

Preheat oven to 400 degrees. In a large bowl, first combine the arrowroot with a few tablespoons of the coconut milk. Whisk through until the arrowroot is fully dissolved and incorporate. Then, add the remaining coconut milk, and stir through. Whisk in the brown rice syrup until mixed through. Stir in the vanilla, cinnamon, nutmeg, salt, and then stir in the brown rice and sliced banana. Transfer mixture to a lightly oiled (wipe bottom and sides with a smear of canola oil) 9 ½” glass pie plate. In a small bowl, combine topping ingredients, working mixture with your fingers until a little crumbly. Sprinkle topping over rice mixture. Bake for 17-20 minutes, until bubbly and thickened. Remove from oven and let cool for about 20 minutes or longer. (The pudding will thicken more as it cools.) Spoon out mixture into bowls and serve, surrounded by a little vanilla non-dairy milk if you like.

Note: Cook your brown rice in advance. Some night that you plan to have brown rice with your dinner, cook an extra cup or so. Then, store the 3 cups of extra rice in the refrigerator, and you can put this recipe together in a snap… in fact, you can make this dish the night before then bake first thing in the morning on Mother’s Day.

Note: Coconut milk, either lite or regular, gives a buttery richness to this pudding, though you can use any non-dairy milk you like, including rice, soy, almond, or oat milk. If using vanilla non-dairy milk, you may not need as much brown rice to sweeten the mixture. Serves 4-6.

Strawberry-Goji Smoothie

Strawberry-Goji Smoothie

Goji berries are nutritional powerhouses, and easy to consume through this satisfying, tasty smoothie. The strawberries are a natural flavor pairing for goji berries, so use them if possible. If not, you can substitute another frozen berry like blueberries. A high-powered blender (I use a BlendTec) is best for this smoothie to fully pulverize the goji berries and tough flax seeds. With a regular blender, you may have to puree longer or simply have a smoothie that’s a little less, well, smooth… but still delicious!

1 1/2 cups plain or vanilla almond milk (I really like almond milk and/or hemp milk in this smoothie, but you can use another non-dairy milk if preferred)
1/2 cup water (or more non-dairy milk)
1 1/2 cups frozen sliced banana (fairly ripe/overripe is best)
1 cup frozen strawberries (or fresh)
1/4 cup goji berries
2 tbsp whole flax seed
1/4 tsp cinnamon (optional)

Add all ingredients to a high-powered blender and puree for a few minutes to ensure the goji berries and flax seeds are pulverized and well incorporated. Makes 2 medium-large smoothies. Recipe copyright 2009 Dreena Burton.

Black Bean, Sweet Potato and Quinoa Croquettes with Pumpkin Seed Chipotle Cream

I recently asked my blog followers which of my recipes they’d like posted.

I’ve been working my way through new recipes for my fourth cookbook.  A few months ago, I posted a photo for these Black Bean, Sweet Potato and Quinoa Croquettes with Pumpkin Seed Chipotle Cream. This photo has teased you long enough… here it is, folks!

These gluten-free patties are somewhat delicate and fragile, and so should be eaten with a fork as a patty or croquette, rather than on a bun as a burger. The sweet potatoes balance the smoky and savory ingredients (cumin, oregano, chile, garlic), in the croquettes, and there is a hit of lime to heighten all the flavors. Alongside is a Pumpkin Seed Chipotle Cream, which is a must-have accompaniment (at least, in my opinion)! Since the patties are not particularly rich or heavy, the cream serves to make the dish more satisfying – and of course, more delicious.The trick to making these patties is some advanced preparation.  When you cook quinoa, make extra (you’ll need 1 1/2 cups cooked for this recipe) and store it in the fridge, in an airtight container.  It will keep for 5-6 days, giving you plenty of time to get other ingredients ready.  Baking the sweet potatoes in advance is also very helpful.  Bake them whole, then cool and refrigerate until ready to get going with this recipe.  Finally, the pumpkin seed sauce can be made a day in advance, making the entire dish easier to prepare.  Enjoy!

Black Bean, Quinoa, and Sweet Potato Spicy Croquettes

1 tbsp organic, extra-virgin coconut oil (or olive oil)
1 1/4 tsp cumin seed (not powder, use whole seed)
3/4 – 1 cup onion, diced
1/2 tbsp (roughly) Serrano or jalapeno chile (about 1 chile) , finely chopped (can substitute a few pinches crushed red pepper) (optional, see note)
2 medium-large cloves garlic, finely chopped
1 tsp dry oregano
1/8 tsp allspice
1/2 tsp sea salt
freshly ground black pepper
1 cup mashed cooked sweet potato, packed, skin removed (see note)
1 can black beans (rinsed and drained)
1 1/2 cups cooked quinoa
1/2 tsp sea salt
2 tbsp freshly squeezed lime juice (first zest limes, see below)
1/2 – 1 tsp lime zest (zest first, then squeeze juices)
1/4 cup chopped cilantro, optional (can omit and sprinkle finished individual patties with cilantro, see note)
1-2 tbsp organic, extra-virgin coconut oil (or olive oil) (for frying)

In a skillet over medium-high heat, add the oil. Add the cumin seed and let cook for a minute or two, stirring through. Reduce heat to medium, add onion, chopped chile, garlic, oregano, allspice, salt and pepper, and let cook 8-10 minutes until onions are very soft (be sure to reduce heat if needed if garlic starts to brown, so it doesn’t burn and develop a bitter taste). Once onions are soft, transfer mixture to a large bowl. Add remaining ingredients (except coconut oil) and mix through until well combined. At this point, you can refrigerate mixture until ready to fry in patties (refrigerating for at least a half-hour will make it firmer and easier to form). Take scoops of the mixture and form into small patties with your hands. Repeat until you have used all of the mixture. In a non-stick skillet over medium-high heat, heat the oil. Add the patties, flatten gently on the pan, and fry for 6-9 minutes on each side, until golden and a crust has developed; flip them over only once or twice (the second side will cook quicker than the first).  Serve with a generous drizzle of Pumpkin Seed Chipotle Cream!  Makes 9-12 patties.

Note: For kids, omit the chile in the sauté stage, and then before making patties, remove a portion for your children. With the remaining batch, you can add in the finely chopped chile (raw, or cook it), or a few pinches of red pepper flakes or a dash of cayenne pepper.

Note: Cook the sweet potatoes in advance by baking whole. Simply place one or two sweet potatoes (depending on size) on a baking sheet lined with a little parchment paper (to catch drippings). Bake at 400 for 40-50 minutes, until very soft when pierced with a knife or skewer.

Recipe copyright 2010 Dreena Burton.

Pumpkin Seed Chipotle Cream

3 tbsp raw cashews
1/2 cup raw pumpkin seeds
2 tbsp freshly squeezed lime or lemon juice (see note)
1 very small clove garlic
1/2 tsp (scant) sea salt
1/2 cup + 2-3 tbsp unsweetened almond milk (be sure it’s unsweetened; can use other plain, unsweetened non-dairy milk)
1 tsp Dijon mustard
3/4 – 1 tsp chipotle Tabasco hot sauce (adjust to taste)
2 tbsp olive oil or walnut oil

Using a hand blender or blender, combine all ingredients. Start on low speed with hand blender if possible, and then work up to a high speed to finish blending. Puree until very, very smooth, adding more water to smooth out and thin as desired. Taste test, and add additional lime juice and/or chipotle hot sauce to taste.

Note: Be sure to blend this sauce long enough until it is creamy smooth. Using a handblender, it will take several minutes of high blending to achieve a smooth texture. If you have a high powered blender (I use a Blendtec), this is a better tool for the job.

Note: This sauce is fairly thick with pureeing, and will thicken with refrigeration. To use as a dip, simply make ahead and refrigerate for an hour or more before serving. If you prefer a thinner consistency, stir in extra almond milk, or a touch of water.

Recipe copyright 2010 Dreena Burton.

Every year we join the earth day movement, feeling great about ourselves as we do environmentally conscious things – walk to school for the day, pick up trash, recycle, and of course ‘turn off the lights for an hour‘.  For what?  We can agree that all small efforts help in some way, but these measures are mere drops in the bucket when it comes to environmental preservation.

If you really want to make a difference, start with your plate:

The Worldwatch Institute estimates that animals raised for food account for 51% of greenhouse gases.   This is even higher than the 2006 United Nations report which revealed that the meat industry produces more greenhouse-gas emissions than all the cars, trucks, planes, and ships in the world combined.

Having one meat-free day per week would be the same as taking 8 million cars off American roads.

You may think it’s too difficult to go vegan, but is it really hard to give up meat one day a week?  Plus, I repeatedly hear from people that say giving up meat and dairy was far easier than they thought.  Our perceptions of not eating meat are far more intimidating than actually eating meat-free meals.

Yes, vegans still need to our environmental bit beyond not eating meat and dairy.  But, don’t be fooled by earth day marketing measures that are designed to make us feel good when we turn off our lights for an hour.  You can make a difference with much more impact – once a week, every day, or at every meal.