Nut and seed spread for healthy snacking

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One of my favourite finds as a vegan are the nut-based spreads and sauces that have become really popular – for good reason. You can find all kinds of nut cheeses in stores that taste fantastic and feel indulgent even though they are good for you.

There’s really nothing more satisfying than a dollop of cashew cream to top off a taco and if you mix the leftovers with salsa, you’ll have a delicious dip. I’ve even been using cashews as the bases for my gravies for a creamy and delicious sauce.

The one challenge people may face when making nut-based sauces, gravies and spreads is having a powerful enough blender to get the right texture. You can make it easier on your blender by soaking the nuts overnight but having a super-powerful blender does make all the difference in the end.

Here’s a really simple nut and seed spread that makes a satisfying snack for adults and kids as well. Spread it on crackers, use it in your sandwiches or with a pita. If you’ve overindulged on hummus and need a change, this is a good option.

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Nutritious nut and seed spread

  • 1 cup raw cashews
  • 1/2 cup pumpkin seeds
  • 1/4 cup pine nuts
  • 1/4 cup sunflower seeds
  • 1 1/4 cups of water
  • 3 Tablespoons of nutritional yeast
  • 2 teaspoons of lemon juice
  • 1 1/2 teaspoons of apple cider vinegar
  • 1 teaspoon herbs de provence (or other herb mix that you like)
  • 1/2 teaspoon salt

Soak the nuts and seeds in a bowl overnight or cover them with boiling water for 30 minutes. Drain and add them to the blender with all the other ingredients. Blend until creamy. Add water if necessary.

Enjoy! This makes a good mid-afternoon snack at the office or after-school snack for the kids to keep them satisfied until dinner is ready.

You can change the ingredients up according to your tastes and the contents of your cupboard. You’ll need nuts or seeds, water, an acid and salt – the rest can be easily omitted or changed.

Fresh start breakfast pledge

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I’m lucky to have a job that allows me to work from home regularly. Since I spend the day sitting at a desk, this is my opportunity to make good choices to fit in exercise and take care of myself.

If I don’t get exercise on the days I work from home, I end the day feeling sluggish and older than I should. It’s so important to work in an extra flight of stairs and it’s a good think I have to descend the stairs to go to the kitchen but that’s not enough.

I’ve been really good about using the extra time I have from not commuting to the office to fit in my exercise. I get up at my usual hour and make sure the kids are eating breakfast and then I head out the door for a run. I love it once I’m out – even when it’s really cold out (I live in Canada).

Where it all falls apart is at breakfast. I’ll go for my run, do some yoga or other exercises when I get home, have a quick shower and grab a coffee and plop down in front of my computer and start working.

I will completely forget about breakfast until my stomach is impossible to ignore – around 10:30. And when I’m that hungry, I don’t make good decisions. I’ll grab a bagel and top it with vegan butter and call it a breakfast.

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Oatmeal with homemade blueberry sauce, vanilla soy milk and walnuts.

So this is my pledge to myself – to make myself a nice, warm bowl of oatmeal. It takes 5 minutes and it makes all the difference. I have all kinds of fruit, nuts and other toppings to keep it interesting and it sets me up to feel good all day – and continue to make good decisions.

On the days I go into the office, I have overnight oats and that’s great. I have no choice since I made it the night before and that’s what I have in my bag. I need to start making good decisions even when I haven’t planned ahead.

What’s your fresh start pledge?

Banana walnut oatmeal

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In the rush of the holidays, it’s easy to forget to eat a healthy breakfast. Starting off the day right sets us up to make healthy decisions throughout the day. I’ve found that if I don’t make a good breakfast, I’ll end up grabbing something easy around 11 a.m. and it’s all downhill from there. For me, the trick is to have ideas for a healthy breakfast that’s easy and delicious. Here’s a good solution that works for kids and grown-ups alike.

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I make my oatmeal extra creamy by replacing half the water with vegan milk (we use sweetened soy milk or almond milk) and either mashing or chopping a very ripe banana to it for each serving. Follow the directions on the package according to how much oatmeal you’re making. When it is finished cooking (it takes about five minutes), top with walnuts.

Happy holidays, everyone!

 

Easiest healthy breakfast for the kids

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When I started commuting for work a few days a week, which means I leave the house before my stomach is ready to handle anything solid, I started bringing overnight oats for me to eat when I’m settled at the office. They take me less than five minutes of prep time the night before and they’re ready to eat without a fuss.

Best of all, I can change it up a million different ways – soy, almond, coconut, cashew milk, any frozen or dried fruit I have on hand – there’s no end to the varieties I can make. As someone who gets bored eating the same foods over and over again, this is something that always satisfies. Even if I have absolutely no fruit in the house, I can always add a spoonful of homemade jam. This is a lazy but delicious meal.

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I enjoy it and I’ve found even the kids love it. In fact, if I make them overnight oats, breakfast always goes smoothly even if they’re overtired and grumpy.

This week, I’m going away on business for a few days so I made a few jars to keep in the fridge to make mornings easier on my husband. If you haven’t tried this breakfast, do yourself a favour and give it a try. Use your favourite vegan milk to make the easiest, healthiest and most delicious breakfast your can throw together in five minutes.

Overnight oats

  • jars with lids
  • oatmeal
  • seeds (I use chia and hemp)
  • cinnamon
  • fruit (I used peaches and blackberries)
  • brown sugar
  • vegan milk

Fill the jars 3/4 full of oatmeal. Add a teaspoon of seeds, as desired, cinnamon, brown sugar and top with fruit. If you’re in a real rush, just use oatmeal and a spoonful of jam. Fill the jar to the top with vegan milk. Put the lid on and give it a shake so all the seeds get mixed in.

Get a few extra minutes of sleep in the morning because breakfast is done!

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Sweet potato biscuits and breakfast sandwiches

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Before I had kids, I used to make biscuits every weekend. They’re easy to make and only take 15 minutes to bake in a hot oven. Even half asleep, I can whip these up quickly and have my butter melting on a fluffy, crumbly biscuit to have with my morning coffee.

I don’t make them nearly as often now because as soon as I walk into the kitchen on weekend mornings, my kids are asking for pancakes. But I made a double batch of pancakes yesterday so when I walked into the kitchen this morning, my daughter was pouring maple syrup on leftover pancakes and quite happy with her breakfast.

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We had some leftover sweet potatoes so I worked them into the biscuits for a special treat. They were delicious!

Sweet potato biscuits

  • 2 cups whole wheat flour
  • 1 cup all purpose flour
  • 2 tbsp baking powder
  • 2 tsp salt
  • 1 1/2 cups cooked sweet potatoes
  • 1/3 cup vegan butter
  • 1 cup unsweetened almond milk

Preheat the oven to 425. Combine the dry ingredients in a large bowl.

In a medium-sized bowl, mash the sweet potato and mix with the butter. Add to the dry ingredients and mix until the butter and sweet potato mix is evenly distributed throughout. There should be small clumps – this will make the biscuits fluffy when the butter melts. Add the milk and mix until the dough is evenly moistened.

Form the dough into 8 large biscuits. Bake for 15 minutes.

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For the breakfast sandwiches, I had marinated some tofu before I started the biscuits. I sliced the tofu into four thin slices and then in half to make 8 squares. I marinated them in soy sauce, turmeric and dijon mustard with a bit of water. Once the biscuits were finished, I fried the tofu.

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My son’s breakfast was a deconstructed breakfast sandwich (a buttered biscuit with tofu on the side). My daughter’s sandwich is above – it has a slice of tofu, a slice of vegan lunchmeat and a slice of Daiya cheese.┬áMy husband and I had ours with an herbed cheese made with coconut milk. Served with coffee, of course!

 

Savoury spiced popcorn

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I don’t give my kids microwaved popcorn. The bag lining includes a chemical that could cause cancer (google it) and the popcorn itself is very salty with questionable additives and it’s rarely vegan. But air-popped popcorn or popcorn popped on the stovetop is a whole food that makes a great snack for everyone. We often make extra to put some aside for lunches – in a sealed container, it won’t go stale before it’s eaten.

Making popcorn on the stovetop is really simple and quick – simply heat some oil, add the kernels and cover the pot with a lid. When they start to pop, shake the pot regularly until the sound of the popping stops for a few seconds. Pour them into a bowl and season them as you’d like. If you’re used to microwaved popcorn, buy some kernels and give it a try. It’s inexpensive, easy and you can season it as you like.

For popcorn seasonings, I like to experiment with different spices but it’s always topped with vegan butter, salt and nutritional yeast. In the image above, I used the recipe that follows.

Savoury spiced popcorn

  • 2 tbsp vegan butter
  • 1 tsp garam masala
  • savoury masala (mine is a spicy mix so the kids had theirs plain)
  • sea salt
  • 2 tbsp nutritional yeast

Pour the butter over the freshly popped popcorn. Add the spices and mix well. Enjoy!

Another sushi bowl

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Everyone around us is sick. People at my office, kids at school – it seems the flu is going around. It’s in times like this that it’s so important to eat whole foods and veggies in every colour of the rainbow. I’m convinced that the extra servings of veggies helps us fight off infection.

This bowl was inspired by sushi – it’s not the same as my previous sushi bowl recipe – this one has roasted tofu, sweet potato, bok choy and king mushrooms. I’ve included the veggies from all our favourite sushi rolls. We crumbled nori on top but only remembered after I took the photos and we had dug in. These are the flavours we love so the meal disappeared quickly!

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My son’s bowl has cubed roasted tofu, sweet potato, cucumber, red pepper, grated carrots, avocado and sesame seeds over white rice.

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My daughter’s bowl has the same but also includes bok choy. The tofu was marinated in a couple tablespoons of white miso, 1/4 cup soy sauce, a tablespoon of mirin and a tablespoon of sesame oil. I let it sit in the marinade while the oven preheated to 350 F and then just poured it all on a cookie sheet and cooked it, flipping once, for about 20 minutes. They’re savoury and delicious.

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The grown-ups had spicy king mushrooms as well. The recipe is from The 30-Minute Vegan’s Taste of the East: 150 Asian-Inspired Recipes–from Soba Noodles to Summer Rolls. They had a spicy sauce that was really nice with the rest of the meal.

This kind of a meal really works well with kids who like to keep their flavours separate. Everything may be touching (this can be an issue) but it’s easy to pile in only the foods you know your kid will eat. It’s nice to encourage new foods but every meal doesn’t have to include a challenge to overcome. This meal has lots of variety and points of entry with kid-friendly foods (cucumber, shredded carrots, avocado, sweet potato, white rice).