Meatless Monday – A saucy little number

Besides choosing quality ingredients, a tasty sauce can go a long way in making meatless meals mmm mmm yummy. One of my current favourites is a miso-based sauce.

Combine by whisking the following:

  • 3 tablespoons white miso paste
  • 3 teaspoons prepared mustard
  • 1 teaspoon maple syrup
  • 1 ½teaspoons rice vinegar
  • 3 teaspoons tahini
  • 1 teaspoon nutritional yeast
  • ½ teaspoon of sesame oil

This salty, umami and sweet number is great slathered onto a slab of tofu that gets baked in the oven. Or add 1 tablespoon of this mixture to 1 ½ cups water. Bring to a boil then add some broccoli florets, tofu cubes and noodles for an instant soup. For tasty cooked carrots, add a little bit of water to this mix and stir with carrot pieces; roast in the oven until carrots are soft. Or use the watered down version of this mix and use as a dipping sauce for an assortment of vegetables.

Tips: Add some chilli flakes or powdered ginger to add some heat. For a single serving portion divide the recipe by three. Substitute rice vinegar with apple cider vinegar. Adjust amounts according to your taste.

Any other ways you would use this sauce?


Meatless Monday – Party food ideas

It is that time of year again. Whether you celebrate the holidays in December or just like to host get-togethers, party food is in season. Save on time and stress in your party planning with these ideas for healthy, tasty and meatless party food.

  • Set up a salad bar. Have a variety of washed greens (spinach, kale, chard), nuts/seeds (sunflower seeds, pepitas, walnuts, pecans), legumes (chickpeas, kidney beans), vegetables (sweet pepper, beets, carrots), grains (quinoa, barley), garnish (fresh parsley, basil) and dressing (vinaigrette, cashew based creamy dressing) available so your guests can build their own salad.
  • Can you say canapé? All you need is a base (cracker, bread, cucumber) and a savoury topping (dairy/non-dairy cheese, vegetable pâté, roast tomatoes, tapenade).
  • You can’t go wrong with the classic veggies and dip. Opt for raw vegetables (broccoli, cauliflower, sweet pepper) for less prep time and quick to prepare dips like hummous and baba ghanouj.
  • Roast some nuts or cooked chickpeas with salt, pepper and/or other spices and mix with pretzels for a snack mix.
  • Rice paper parcels look fancy and are a great template for creativity. Simply dip rice paper quickly in bowl of water to soften and fill with an assortment of vegetables. Serve alongside a soy/tamari sauce based dip (soy/tamari sauce, rice vinegar, sesame oil, tahini and maple syrup OR soy/tamari sauce, peanut butter, maple syrup, hot pepper flakes, rice vinegar).

Of course, you could also hire a catering service or buy ready-made appetizers. So what’s your favourite party food? 

Meatless Monday – Peas sir, can I have some more?

Peas contribute protein, vitamins and minerals to your diet. One cup of dried peas contains about 16 grams of protein and is an ingredient often found in vegan protein supplements. Check out the following link for more nutritional information concerning dried peas.

The cooler temperatures and often busy schedule this time of year are perfectly suited to my quick and easy-to-make recipe for split pea soup. Soak one cup of dried split green peas overnight or up to a few days to sprout. Drain. In soup pot over medium heat place the following: some water; one large onion, diced; one clove garlic, minced; one large carrot, diced. Cook for a few minutes. Add one tablespoon each of nutritional yeast and coconut oil; one teaspoon each of salt, thyme, savoury, lemon juice; a dash each of ground pepper and liquid smoke. Stir. Add split peas then stir to amalgamate ingredients. Add four cups water and one vegetable stock cube; turn heat to high. Once the mixture starts to boil, turn heat to medium/low and cook for 45 minutes. Add two more cups of water and cook on medium for 25 minutes more.

Have this soup with seitan ham or tempeh bacon to mimic Québec spilt pea soup, traditionally made with some pig product. Or serve with baked tofu slices or whole grain bread to up the protein content.