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Chipotle Buffalo Cauliflower Wings & Cashew Dill Ranch Dip

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It’s pub food, gone healthy!

Bet’chya can’t eat just one!

And this time, that’s not a bad thing.

In just a few steps you’ll find yourself devouring a healthy version of your favourite spicy pub food.

Batter them.

Bake them

Sauce them

Bake them

Whip up the dip

Devour.

Hot wings minus the bones!

And this dairy-free ranch dip is a perfect side kick for these spicy wangs.

Serve it up as a main or an appy!

 

Benefits:

  • Cauliflower is part of the brassicas family, which means it’s a sulfur-containing cruciferous veg. The sulfur helps synthesize the antioxidant glutathione. It’s got disease fighting components, it’s low in fat, high in fibre. Plus it’s high in vitamin C and potassium.
  • Dill is packed with vitamin A (for your eyes), vitamin C (for your immunity), manganese (for your bones and metabolism), plus it’s a great breath freshener!
  • Cashews are packed with vitamin E (a disease fighting antioxidant) and are rich in minerals.

 

Chipotle Buffalo Cauliflower Wings & Cashew Dill Ranch Dip
 
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Wings with a kick, without the chicken! The texture and flavour of these cauliflower wings will satisfy that games day craving. This dip is so creamy and a perfect compliment to these veggie wings.
Author:
Recipe type: appetizer, snack, potluck
Serves: 8 servings
Ingredients
  • 2 heads cauliflower florets, chopped into wing sizes (save the stalks for a different recipe or to make veggie stalk)

  • Batter:
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • ¼ tsp Himalayan salt
  • 1 cup oat flour (blend up oats in your blender) - use gluten free if needed
  • 1¼ to 1½ cups soy milk

  • Chipotle Sauce:
  • ¼ cup tomato paste
  • 2 tbsp maple syrup
  • 2 tbsp apple cider vinegar
  • 1 tbsp chipotle powder
  • 1 tbsp garlic powder
  • 1 tsp vegan Worcestershire sauce (if you don't have this on hand, Tamari or Soy Sauce will work)
  • ¼ cup water

  • Cashew Dill Ranch Dip:
  • 1 cup cashews, soaked for 1 hour minimum
  • 1 tbsp onion powder
  • 2 cloves garlic
  • juice of ½ lemon (about 2 tbsp)
  • ¼ cup apple cider vinegar
  • ½ tsp salt
  • ¼ cup water
  • ⅛ cup chives
  • 1 tbsp dill

  • Extras:
  • 4 carrots, chopped lengthwise
  • 4 celery stalks, chopped lengthwise
  • 2 chive stems, minced
Instructions
  1. Preheat oven to 450 F
  2. Mix together the dry batter ingredients in a medium sized bowl, then add in the soy milk a little at a time. You may need it all. The batter should be slightly runny, but not so much that it doesn't adhere to the cauliflower florets.
  3. For each cauliflower floret, dip completely into the batter, transfer to a drying rack with a plate it to catch the drips (this is to ensure the cauliflower isn't too coated with excess batter), place on a parchment covered baking sheet
  4. Bake for 20 minutes, flipping half-way, until browned
  5. While they're baking, make the Chipotle Sauce: add all chipotle sauce ingredients to large bowl and mix thoroughly
  6. Take cauliflower wings out of the oven, then dump them into the big bowl with the chipotle sauce. Toss until the sauce is evenly coated, then with your hands, shake off the excess sauce and spread the wings out on the baking sheet again.
  7. Bake for another 15 minutes, flipping half way. The glaze should be caramelized at the end
  8. While they're baking, make your Cashew Dill Ranch Dip: add all ingredients to your blender and blend until smooth
  9. Take out the wings and let cool 5 minutes, then plate cauliflower wings with chopped carrots, celery and the dip topped with chives!

Butternut Mac & Peas + Vegan Parmesan

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In the spirit of Easter, it’s time to veganize an old-time fave.

Butternut squash and nutritional yeast make this a cheezy pasta that you can feel good about devouring.

Mac & Cheese, hold the cheese, add the peas.

Easter used to mean Mom’s famous Mac & Cheese with baked maple ham. This was a rare occurrence…. a special occasion kind of meal.

My Mom was always the first to tell me to get in my veggies and ditch the processed junk. All organic all the time and hotdogs were out of the question. I was the kid in school with carrot sticks, oranges, potato leek soup and veggie & cheese sandwiches while the other kids around me indulged in chips, pepperoni sticks and chocolate bars. I’d be lying if I didn’t try to make a few trades in elementary school… carrots for chips? I don’t think so…

I thank her for it now though, all the organic goodies and veggie snacks help me develop a palate for healthy deliciousness, and the ability to really taste the true ingredients of whole, organic, unprocessed foods.

But, we didn’t know as much then as we do now about nutrition, animal welfare and environmental impacts of our food system. So, like me, after books, documentaries and research, she has adopted a plant-based diet for longevity, energy, overall health and the environment and she is LOVing it.

Benefits:

  • Butternut squash is packed with dietary fibre to keep you regular, helps your eyesight with vitamin A, keeps your bones strong with manganese and vitamin C, and is chalk full of minerals to prevent osteoporosis. Plus with almost no fat and few calories, it’s a perfect weight loss food that will keep you satisfied, and nourished with antioxidants.
  • Nutritional yeast AKA ‘nooch’ is high in B vitamins, minerals and amino acids. These amino acids are easily digestible. It’s one of the best sources of vitamin B12 – something everyone should be making sure they get enough of, especially vegans!
  • Green peas are low-fat, low calorie, nutrient dense, plant-protein powerhouses. Eat them up! They’re great for weight loss, high in antioxidants for anti-aging, and high in vitamin K to help anchor calcium inside your bones.

Butternut Mac & Peas

Serves: 8-10 (makes great leftovers too, if you don’t have 8 people to serve)

Time: 1 hour

Ingredients:

  • 1 bag/350g of pasta noodles of choice (go for brown rice or quinoa pasta to make it gluten-free!)
  • 1 head of broccoli, chop florets evenly
  • 1 cup green peas, frozen
  • 4 sprigs parsley or sage

For cheeze sauce:

  • 1  – 1  1/2 cups almond milk (unsweetened, plain)
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced (or pressed with garlic press)
  • 1 large butternut squash, halved lengthwise, seeds scooped out
  • 1/4 cup vegetable broth, or 1 tbsp veggie broth powder
  • 3/4 cup nutritional yeast

Vegan Parmesan:

  • 1 cup cashews
  • 1/4 cup nutritional yeast
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp sea salt

Directions:

  1. Pre-heat oven to 400°F
  2. Bake butternut squash: place face-down on parchment paper or reusable cooking sheet covered pan. Bake for 30 minutes.
  3. Meanwhile, water sauté onions and garlic: while veggies are roasting, heat a deep pot (the same one you will be using to cook the pasta) to medium, add chopped onions to the pan. When pan starts browning add 2 tbsp water to de-glaze the pan. Continue by stirring and adding more water if it’s sticking too much. Add minced garlic. Sauté until translucent (about 5-10 minutes)
  4. Pour the onions and garlic into your blender
  5. Cook pasta al denté: fill up that same pot with water and a pinch of salt, bring to a boil, add pasta and cook a couple minutes less than what the directions recommend
  6. Make sauce: add the roasted squash to the blender with the garlic and onion. Add nutritional yeast, vegetable broth, and 1 cup almond milk. Blend until smooth. Add more almond milk to blend if needed.
  7. Mix together: strain the pasta and pour it into a deep dish baking dish. Add sauce, peas and broccoli. Mix until combined
  8. Cover with tin foil and bake for 10-15 minutes. Remove foil and broil on low for 2 minutes
  9. Make vegan parmesan: Blend all parm ingredients together in food processor or blender into a fine meal (can be stored in fridge for several weeks)
  10. Serve with a sprig of parsley and a sprinkle of parmesano.

*Note – you can skip the baking step, and just mix it all together, stove-top, in the deep pot

Tarragon Black Bean Sweet Potato Burgers | No Pre-Cooking Needed

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Grill-able, flavourful, quick & easy.

Perfect for spring BBQ action!

You know how burgers recipes seem easy, but then you get into it and there’s all the pre-cooking you have to do before you even start to mix things together?

WELL, not this time!


You can whip this burger up without having to pre-cook any of the ingredients.

Just blend up the ingredients in your food processor, fire up the barby, and you’re good to go.

And yes, these patties stay together enough to throw them on the BBQ, just like your omnivore days.


My favourite is romaine bunning them up. It takes some messy skills to eat this, but you get all of the benefits of sticking to a whole-food plant-based meal. If you’re using buns I recommend finding some sprouted whole-grain buns at Spud for example. Sprouted breads are super nutrient-dense.

High fives to that.


Benefits:

  • Tarragon is a delicious spice that is great for your digestion because it aids in the production of bile by the liver. Also, it’s packed with antioxidants to neutralize free radicals. Plus, it helps build muscle mass by increasing muscle creatine absorption.
  • Sweet Potato is an ingredient you should learn to love, if you don’t love it already! It’s packed with beta-carotene (antioxidant), fibre, vitamins, minerals, plant-protein. In short, they “decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight”… all hale sweet potatoes!
  • Black Beans are legumes! And, every day needs some kind of legume. Dr. Gregor’s orders. Black beans are great for your digestion, cardiovascular system (form the soluble fibre, antioxidants and inflammatory attributes), blood sugar regulation (again that fibre), and they’re packed with phytonutrients (see ya later cancer).

Tarragon Black Bean Sweet Potato Burgers

Makes: 6 patties

Time: 30 minutes

Ingredients:

Patties:

  • 1 can black beans (398ml can)
  • 1 cup sweet potato
  • 1 cup oats
  • 1 tbsp garlic powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tbsp tarragon
  • 1 tbsp vegan Worcestershire sauce (Tamari works here instead)
  • 1/4 tsp each salt and pepper
  • 1 tsp coconut oil (for cooking)

Toppings:

  • Whole wheat buns (or use romaine leaves)
  • Tomato
  • Avocado
  • Red onion
  • Dijon mustard
  • Sauerkraut
  • Dill pickles
  • Sprouts of choice
  • Dairy-free cheese (optional) – my favourite is Chao

Optional Cilantro Hummus:

  • 1 can chickpeas
  • 1/2 juice of 1 lemon
  • 1 tsp cumin
  • 1 clove garlic
  • 2 tsp tahini
  • 1/2 cup cilantro leaves

Directions:

  1. Grate sweet potato (easiest is the grater attachment in the food processor if you have it!). Set aside
  2. Blend oats into a rough flour in food processor
  3. Add dry spices, blend to mix evenly
  4. Add beans to flour mixture, blend until smooth.
  5. Add grated sweet potato, blend until evenly mixed.
  6. Heat pan to medium heat OR heat BBQ to medium heat
  7. Form 6 patties
  8. Add coconut oil to pan OR use baster to spread coconut oil on cook side of patty if BBQing.
  9. Cook 4 minutes per side. Add slice of dairy free cheese for last 2 minutes if you want!
  10. Get your toppings ready – slice pickles, red onion and tomatoes, mash avocado.
  11. Make hummus – blend all hummus ingredients until smooth in food processor
  12. Make your burger!
  13. Cool any leftover patties to room temperature, place a piece of parchment paper in between each one, and freeze. To reheat, just pop in the toaster.

Veggies For Dayz Rice Paper Rolls with Tahini Lime Dip

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Perfect for those days that you have that urge to dive into a plate-full of cleansing, vcggie deliciousness.

This dish is part of the Vancity Virtual Potluck menu!

The #VancityVirtualPotluck includes over 30 delish recipes from amazing Vancouver (/Whistler!) bloggers. The lovely ladies over at Piquant Marketing have brought us all together to form a mega-menu to devour.

I was super excited to start off the appetizer course of the Virtual Potluck, but then, just like a real-life potluck… I went ‘AH, what do I make’?

Then, ‘ahhhhhh yes rainbows are pretty. Let’s make some.’

For the appetizer that comes after these rice paper rolls, head over to Stephanie and Kiana at Karma and Soul for their amazing Roasted Balsamic Beet Hummus recipe (inspired by Melissa at Spread’Em Kitchen)!

The link for the next dish is at the bottom.

Click this photo for the full menu!

Back to these crunchy, nutrient-dense rolls. So simple and SO fresh.

Raw.

Vegan.

Oil-Free.

Gluten-Free.

And this sauce is perfection.

You can create an endless combination of veggies and fruit to stuff into these wraps. Just pack in your favourite colours of the veggie rainbow.

(I get all my favourites from Spud – use CRVAN-MURJUB for 20 buckeroos off!)

These babies are perfect to bring as a colourful appetizer to any shindig you’re going to.

The dipping sauce is also used in the Cucumber Cups canapé recipe. It’s so versatile and can be used as a spread, dip or dressing depending on the amount of water you add.

There’s no doubt that this flavourful, oil-free sauce will become a sought after staple in your abode.

Benefits:

~ Raw produce of any kind are what makes your body thrive. Eating fruits and veggies in their raw form keeps the nutrients in tact, plus gives you the water content and fibre you need for the digestion and assimilation of the vitamins, minerals and nutrients. You’ll get mega-benefits from all the enzymes and phytonutrients in raw goodness. This leaves you with more energy for healing and life! Clearer skin, more energy, less sickness, easier weight-loss, better digestion, and less inflammation are all benefits of eating an abundance of raw fruits and veggies.

~ Tahini is one of the best sources of calcium you can consume. The calcium in sesame seeds (what tahini is made of) is easily absorbed and assimilated by your body to help create strong bones well into your 90s

~ Rice paper wrappers are gluten-free, low-calorie, low-fat and easy to use. They are a great option for creating wraps with because the only ingredients are rice, and water (maybe some salt)!

Veggies for Dayz Rice Paper Rolls with Tahini Lime Dip

Serves: 2-4

Time: 20 minutes

Ingredients:

Wraps:

  • 5-8 rice paper wrappers
  • 2 beets, grated
  • 4 carrots, grated
  • 2 mangos, sliced
  • 2 cucumbers, sliced length-wise
  • 1 avocado, sliced
  • 1 red pepper, sliced thinly
  • as many sunflower sprouts as you can fit
  • 1 cup water (for rice paper)

Tahini Lime Ginger Dip:

  • 2 tbsp tahini
  • 4 tbsp almond butter
  • 1 tbsp + 1 tsp tamari or soy sauce
  • 1 tbsp rice vinegar
  • Juice of 1 lime
  • 1 tbsp maple syrup
  • 1/2 tsp ginger powder
  • 1/2 cup water

Directions:

  1. Make dipping sauce: add all dip ingredients to mini food processor or blender. Blend until smooth
  2. Roll up the wraps: pour water in a plate. Submerge one rice paper in the water for 20 seconds. Take out and place on breadboard. Fill the wrap with some of each veggie. Fold the ends of the rice paper over the veggies, then roll like a burrito.
  3. Cut in half, and serve with dipping sauce.

 

Miso Sweet Potato Glory Bowl of Goodness | (highly addictive dressing)

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There’s something SO satisfying about eating a meal out of a bowl.

Plus, making this will turn you into a left-over magician.

Anytime I make a Glory Bowl/Buddha Bowl, I make a lot of everything. This makes it difficult not to eat healthy for the rest of the week.

So, go crazy with the cooking amounts then enjoy easy left-overs ready to stuff into a wrap to-go, add to salads, or make into another sweet bowl of goodness.

This dressing. OMG.

It never fails to impress. I’ve nailed down the right amounts of these amazing ingredients, and created one of the best sauces for any kind of bowl.

Other ideas for it? Only add a tablespoon of water to make it into a dip OR add 3/4 cup of water and make it into a salad dressing. Seriously. SO GOOD.

This is a perfect option for a vegan dinner party. Lay out all of the ingredients and get everyone to make art in their bowls. Bonus? The non-vegans will feel completely satisfied, and realize that vegans do eat more than just lettuce and carrots 😉

Benefits:

~ Whole grains are packed with soluble fibre, minerals, vitamins and antioxidants. Because they’re packed with the goods, they reduce the risk of heart disease, type 2 diabetes, and some forms of cancer. They’re a great option to fill up on to keep your weight in check. It’s best when you soak them before cooking to reduce the phytic acid, and begin the sprouting process. This makes it much easier for your body to digest and assimilate the nutrients in the grain.

~ Miso is a fermented form of soy, rice or barley. This is GREAT because the more feremented foods we consume, the better. Feremented foods are highly beneficial for your gut, and the good bacteria in your intestinal flora. Surprisingly, 9 out of 10 of our human cells are bacteria, and only 1 out of 10 is human! So, it’s extremely imporant to keep you bacterial intestinal flora happy. Fermented foods do just that. What happens if they’re deprived, this can lead to gas, constipation, hormonal issues, PMS, chronic respiratory problems, high cholesterol, neurological problems, osteoporosis, low energy, weight gain… the list goes on.

~ Sweet potatoes of all varieties are high in vitamin C, A and manganese, plus were the staple of the longest living peoples in history, the Okinawans. They’re anti-aging because of their high antioxidant properties, and nutrient density!

Miso Sweet Potato Glory Bowl of Goodness

Serves: 6-8

Time: 1 hour

Ingredients:

Bowl:

  • 2 cups of your favourite grain (brown rice, wild rice, quinoa, wheat berries or…)
  • 2 cups red or green lentils, rinsed
  • 3 sweet potatoes (get different colours if you can find them!), sliced into 1/4 inch rounds
  • 1 tsp each of salt and pepper
  • 4 cups (or more) arugula or spinach
  • raw veggies of choice, grated or spiralized (I use carrots, beets, zucchini, or red cabbage)
  • 1 cup green peas, cooked from frozen according to package (optional)
  • avocado slices (optional)

Miso Tahini Dressing:

  • 1/4 cup tahini
  • 1/4 cup miso paste
  • 1/4 cup nutritional yeast
  • 1 tbsp apple cider vinegar
  • 1 tsp tamari
  • 1 tbsp maple syrup
  • 1/2 cup of water (or more depending on the consistency you like)

Directions:

  1. Preheat oven to 415 degrees F
  2. Cook the grain according to package. Or check out the grain cooking chart below!
  3. Roast sweet potatoes: lay out rounds on parchment covered baking pan, sprinkle with salt and pepper. Bake for 30 minutes, flipping once half-way
  4. Cook the lentils: For RED lentils ~ bring lentils plus 3 cups of water to a boil in your pot. Stir, then let simmer with lid slightly ajar for 10 minutes (check at 8 minutes to be sure they don’t over cook). For GREEN lentils ~ bring lentils plus 4 cups of water to a boil, then stir, then simmer 20 minutes.
  5. Grate or spiralize your raw veggies of choice
  6. Blend the Miso Tahini Dressing: Add all dressing ingredients to blender or food processor. Blend until smooth
  7. Make art in your bowl! Pack it with the rice, lentils, raw veggies, sweet potatoes and arugula, then drizzle the dressing all over!