Virtual Vegan Potluck 2013- Sweet Potato Pesto Canapés Appetizer

May I present to you a simple, delicious and nutritious appetizer. But first, please visit the beginning of the potluck on Vegan Bloggers Unite. To add, I just want to mention that although I am not vegan, I enjoy a plant-based diet and enjoy creating vegan foods.  This idea can from a time when I spread sweet potato on a slice of pumpernickel bread, added some mixed salad and tomatoes for the sake of using up leftovers. I thought the colours looked so vivid and it tasted great too.

I used an old rice cooker to steam sweet potato, exactly a twin of one below except it is grey. My parents brought it with them from Taiwan 10 years ago and it still functions quite well.

from http://www.quitecurious.com

There are other ways to cook sweet potato as well such as baking or using a slow cooker, any method that works for you. I used the pieces close to the end of Whole Food’s “Seeduction bread”, whole wheat with lots of different types of seeds. Since it is not a tall loaf, it has perfect small disc sized pieces at each end. I used a store bought vegan pesto brand, Sunflower Kitchen. The basil taste is so dominant, I’m so addicted.

If preferred, the bread pieces can be baked but I don’t have a strong liking for a super crispy and crunchy piece because it hurts my gums. Crackers or other small bite size pieces would be great too.

Sweet Potato Pesto Canapés
Yield: 5 pieces

1 medium sweet potato, cooked ( about 3/4 cup mashed)
dash of cinnamon
black pepper to taste
5 small pieces whole wheat or whole grain bread
about 1/3 cup vegan pesto
about 1/4 cup sliced cherry tomatoes
fresh oregano for garnishing

1. Peel and discard the skin of the cooked sweet potato and mash it with a fork just until there are no lumps.
2. Spread a layer of the mashed sweet potato onto the bread.
3. Spoon 1 to 2 teaspoon of pesto on top of the sweet potato layer.
4. Garish with sliced tomato and a sprig of fresh oregano.

The earthy olfactory aroma of the fresh oregano adds a nice depth. And the pesto adds a subtle savoury compliment to the sweet potato.

I hope you try out this easy recipe and thanks for stopping by!
Visit the preceding and following potluck posts:
                    

Chocolate Coconut Banana Popsicle

The weather is starting to heat up and these popsicles are the perfect treats. What’s better than a healthy fruit popsicle with a chocolate coconut coating?  Kick those sugar, fat and additive loaded store bought treats away, I guarantee this one will be just the thing to quench your taste buds.

Despite that bananas are high in sugar, they also contain a good amount of fiber including the prebiotic inulin that helps to keep the digestive tract healthy. From the book “100 Foods to Stay Young”, bananas are beneficial for heart health due to its high levels of potassium, vitamin C and vitamin B6. Helps kidney function and eliminate fluid retention to reduce puffiness.  I also found a natural remedy use for banana peels that works for me every time. By rubbing the inside of the peel on a breakout or pimple/zit/any other volcanic action on the skin, swelling and redness can be reduced. It definitely sounds bizarre, but I was skeptical myself when I stumbled on it via Pinterest. The link was from Kanelstrand’s blog.
The lemon that coats the bananas helps prevent browning that can occur after freezing. This is mostly just for making them look nice and white. The lemon also adds a refreshing citrus taste.

Note:
*It is best to put the can of coconut cream in the fridge for a few hours or overnight if possible. When it is cold, the cream and the water separates. The recipe will only need the cream part.
Sip the coconut water away or save it for use in smoothies, soup and party drinks.Note:
*It is better to use bananas that are not too ripe because the popsicle sticks will stay put easier. Use bananas that are yellow with green tips and ones with little or no black spots.
Chocolate Coconut Banana Popsicles
Yield: 20 popsicles

10 medium-sized bananas
20 popsicle sticks
juice of 1 lemon
1 can of coconut cream
2 squares of baker’s chocolate (or enough dark chocolate and cocoa powder until desired darkness)
pinch of salt
Toppings ideas: desiccated coconut, ground almonds, chocolate chips, sprinkles, dried fruit.

1. Peel the bananas, cut each in half. Squeeze the lemon juice into a dish and roll each banana piece thoroughly in the juice until coated, this helps to prevent browning after it freezes.
2. Carefully insert the popsicle sticks into each banana piece. Place the bananas onto a lined baking sheet and freeze.
3. Chocolate coconut coating: Scoop out the solid portion of the canned coconut cream. Melt the coconut cream and chocolate over a double boiler, stir constantly. Add pinch of salt. Once melted, let it cool.
4. Remove the bananas from the freezer and dip each into the chocolate mixture, this will be the first layer. Place back onto the baking sheet and freeze.
5. When the chocolate coating is harden, dip the bananas into the chocolate mixture again to seal off any sides that are exposed. Decorate with any topping and freeze again. Then it is ready to eat!

They can be stored in large ziploc bags or in containers.

It is almost May 11th which means it’s nearing the 2nd annual Virtual Vegan Potluck!  Last year I submitted the MangoBerry Vegan Cheesecake dessert. This year I will be contributing an appetizer which will be something new for me… But I have something in mind and it will be good . I am looking forward to seeing many many amazing and delicious creations in this Saturday.

Blueberry Raisin Bran Muffin (Vegan)

Hello! I meant to post something since last week but laziness got the best of me. Another university semester has finished and I am glad to be chilling out a bit more. The much needed catch-up on sleep and personal time has been so nice.

During the last week of exams I had an urgent need for muffins. I think this is the best  bran muffin I have baked so far. Although it is vegan, it is moist and has just the right about of sweetness. They are great for breakfast or an on-the-go snack. Extra muffins can be stored in the fridge or kept in the freezer.   Adapted from Plant Fueled’s Whole Wheat, Low Fat, Vegan  Muffins and Vegan Thyme’s Vegan Bran Muffin.

Vegan Blueberry and Raisin Bran Muffin
Yield: 1 dozen

1 cup wheat bran
3 tbsp grounded flax seeds
2 cups almond milk
2 medium bananas (~ 2/3 cup mashed)
**1 tbsp olive oil (see note below)

1 1/2 cup whole wheat flour
1/2 cup rolled oats
1/2 cup brown sugar
2 tsp baking soda + 2 tsp baking powder
pinch of salt
1/3 to 1/2 cup dried raisins
3/4 cup fresh blueberries

1. Mix together bran, flax and almond milk. Let it sit and become a thick mixture.
2. Combine the flour, oats,sugar, baking soda, baking powder, salt and raisins.
3. Mash banana and add it to the bran mixture.
4. Combine dry and wet mixtures. Fold in blueberries.
5. Fill a lined muffin pan. Bake for 25-30 mins at 350 degrees F.

** I’ve tried the recipe with and without oil. Without oil it can be a bit dry, but I don’t mind at all. However, it might be a good idea to add the oil for more moistness.

This week I also went to visit a past high school teacher. I usually bring something each year for his birthday but with the end of the semester workload I wasn’t able to. I decided on cookies after seeing HowToCookThat’s Gangnam Stlyle Cookies. I thought they were the most adorable and funny things. What an idea! I love all of Ann’s tutorials and creations from HowToCookThat. I know that the buzz around Psy’s Gangnam Style song has diminished but I was hoping it would be fit because my teacher is learning Korean and enjoys K-Pop

I baked two batches of Chocolate Covered Katie’s Healthy Sugar Cookies recipe. I wanted to keep the food colouring as naturally sourced as possible. I mixed together icing sugar with vanilla extract and water. For the colours: strawberry juice for the pink (lips), fresh orange juice for yellow (skin) and cocoa powder +melted dark chocolate for brown (outline, hair and the shades). Handsome outlines. They turned out fairly well for first time decorating with icing. Half of the cookies were not so pretty because the icing bag was cut too large. Note to self, snip a smaller tip next time!  Hope you are enjoying the beautiful weather today!

Dining Etiquette Night

This week was a crazy one. After midterms and assignments, we were bustling to put together our last assignment of the term. YAY, so relieved! Not to mention the  Apple Raspberry baby food that helped to keep me awake during one of those late night. After seeing them on sale I wanted to take the chance to discover what they taste like, trust me I don’t eat baby food all the time. I really liked the flavour combination. No shame, it was good and very smooth— not one lump!

On Tuesday, I attended an etiquette dinner event that I had to opportunity to be part of. Besides meeting to discuss the necessary items, the event’s poster design and menu selection were the main things I was responsible for.  It was not a big role but I was still glad to be part of it because I had so much fun last year as an attendee. Leanne Pepper was back again to guide us through the three course meal in teaching us about the knick knacks of contemporary (American) fine dinning. She is an etiquette and protocol consultant with experience in training business execs, students, adults and even children. I think dining etiquette is so important for making an impression, especially if it is for business or an interview. Some things that stuck out to me:

-Always follow the host’s lead. Such as only taking bread only after the host does, eating at the same pace, sitting after host takes seat,  etc. Rule of thumb: don’t do anything before the host does.
-When drinking soup, scoop outwards away from your body.
-If there is a bread basket, offer it to the someone, preferably on the left before yourself. And pass it to the right after your piece.
-Lay the napkin in a triangle shape on your lap, tip pointed away. To wipe your mouth, bring one of the corners up to your face. For any spills on your hands, wipe it on the inside flap of the triangle.
-Point tines down when you are putting food in your mouth.

It was a buffet styled dinner. After a tomato basil entree soup, we the main course with sides of  herbed potatoes and a seasonal vegetable medley.Seared chicken breast with tarragon cream sauce.
The vegetarian option: Ratatouille stuffed squash.The ratatouille stuffing had zucchini, bell peppers, onion, tomato, eggplant and tomato sauce. Doesn’t it look incredible? Must… recreate…recipe…
Leanne also gave us many tips for communication skills and explained the dining table anatomy. It was a great night with friends and students from other departments !
Our picture with Leanne and her signature fork over knife pose

Vegan “Mochi” Date Pieces

Good afternoon! Chopped apple, avocado, almond meal, chocolate chips, cinnamon and hemp seeds in almond milk. I’m having another throw together snack as I write.
This Is it another spin on homemade larabar snacks. It is soo soft and chewy, it reminds me of the texture of mochi. Warranted that it’s not 100% exactly….but is somethin’ like it!  It missed the Valentines Day mark, but these would have made great gifts for the friends or the special somebody in your life. Vegan “Mochi” Date Pieces
Makes about 16 pieces  (1 tbsp size)

6 to 7 medjool dates
1/2 cup almond meal/ground almonds + extra 1/2 cup for dusting
1 1/2 tsp cocoa powder
1 tbsp honey, liquid
pinch of salt

optional:
raisins
chocolate chips

1. Blend together almond meal, cocoa powder, salt. Add in dates one at a time until the dough becomes to form.
2. If wanted, add in raisins and chocolate chips.  This can be done in the blender/processor or in a bowl.
3. Form into 1tbsp size balls. Roll in almond meal until the exterior is fully coated.
* store any leftovers in the fridge

Avocado Cereal Bowl and 5 Ingredient Walnut Brownie

The weather is warming up and the days are beginning to grow longer. The spring is right around the corner I could use a change. It is a good day, all midterm exams are over and there is a little time for a breather before things get too busy again.

I have a strange fondness to a totally random breakfast meal. From the idea of a cereal bowl but it uses avocado as the main item. I took these pictures in a hurry since I mainly have this in the morning before class.

I start out with 1/2 an avocado.

Some homemade apple sauce.Crumbled walnut “brownies” (recipe below).And almond milk and sometimes extra cinnamon.

AvocadoCereal Bowl
Serves:1
-1/2 avocado
-3 tbsp applesauce
-2 pieces walnut brownie
-enough almond milk
-dash of cinnamon
Other things to add: dried fruit, fresh berries

Add everything in a bowl and eat.

Walnuts are a great source of omega-3 fats-beneficial for the memory, mood, heart health, sleep and more. Other facts about walnuts from the 100 Foods To Stay Young book are in the Banana Walnut Bread post. I tried the same recipe with almonds, but it doesn’t have the same “brownie” texture I was looking for.

A simple, quick and healthy brownie. It has a satisfying rich cocoa flavour and makes a great snack.

5 Ingredient Walnut Brownies
-1 cup walnuts
-1 tbsp cocoa powder
-a pinch of salt
-1 tsp coconut oil, melted
-4 medjool dates

Other suggested add-ins:
-dried fruit
-chocolate chips

1. In a processor or blender, blend walnuts, cocoa powder and salt until it is a fine grainy texture. Over blending can bring out rancid taste of the oil in the walnuts.
2. Continue to blend.  Add in the coconut oil and the dates one at a time until the dough forms.
3. Firmly press into a container. It will firm up in the fridge but tastes great right away too. Cut into square pieces and eat.

Spring, here we come

Bean, Spinach and Tomato “Compote”

Green juices are my go-to study snacks. When I am sitting on my butt for most of the day and on the verge of losing my mind, a healthy refresher is just the thing I need. The smoothie included:

2 nuggets of frozen spinach
1/2 apple
1/2 orange
1 frozen banana
3 medjool dates
fresh lemon juice
enough water to blend everything

Recently I cooked a bunch of lentils and white haricot beans. Having cooked beans on hand makes it convenient to incorporate more healthy protein and fibre in the diet. There are so many ways to cook with legumes/beans and I am finding all kinds of uses for them in meals.

Cooking the beans and spinach in the tomato sauce reminds of a tomato-based stew. The recipe is simple enough to whip up in under 10 minute and you can easily add in other ingredients like onions, garlic, mushrooms, squash, sliced carrots, and more!

Bean, Spinach and Tomato “Compote
Serves 1
-6 to 8 cherry tomatoes
-2 cups spinach, fresh
-1/2 cup tomato sauce
-1/2 cup cooked beans or legumes (I used 1/4 cup of lentils and 1/4 cup of haricot beans)
-seasoning to taste (black pepper, dried basil…)

1.On medium high heat, saute cherry tomatoes with a 1-2 tbsp of oil until they become tender.
2. Add in spinach and cook until wilted. Add in some water if it gets starts to become too dry.
3. Add tomato sauce and the cooked beans/legumes. Cook until the sauce thickens.
4. Season to taste and serve.

It is snowing again! I couldn’t miss out on capturing the beautiful plants I saw around the neighbourhood. Squirrel on the dashAnd more to come!