I’m going to declare this a seasonal transition dish. It’s like wearing shorts with socks and a thick, chunky sweater. These days, it’s hard to decide whether it’s warm or cold outside, but most days it’s a little of both. So I’ve paired summertime gourds with a rich, warming almond sauce. From a culinary perspective, I’d say this dish combines the best of both worlds.

Since we know which direction the weather is eventually heading (Summer, where art thou?), I’m naturally craving more fresh foods like salads, veggies and fruit. This week I set out to create an easy entree that is fresh, delicious and can be prepared quickly without using the stove or oven. I ended up with this hearty noodle dish using not just zucchini, but cucumber too! The pasta topper, made up of puffed quinoa, sliced almonds, goji berries and pumpkin seeds, adds a lovely crunch and complexity to this otherwise simple dish. The best part? This meal can be prepared in less than 15 minutes.

To make the noodles I used my trusty spiralizer, but don’t fret if you don’t own one. I’ve heard good things about julienne peelers (this one, specifically) that can turn veggies into thin angel hair noodles, but you can also use the shredding blade on your food processor to cut the veggies into matchsticks too. Better still, feel free to substitute rice noodles or whatever pasta you have on hand. The spicy almond sauce I paired with the noodles is delightfully versatile.

This recipe makes one large serving, but it can easily be doubled or tripled as needed to serve more. I think this pasta is perfect for lunch, a light dinner, or anytime you crave a fresh, satisfying meal without having to spend a lot of time in the kitchen. Enjoy!

Cucumber & zucchini noodles with spicy almond sauce

Yield: one large serving

Ingredients:

• 1 cucumber, peeled and spiralized
• 1 zucchini, peeled and spiralized

Spicy almond sauce:

• 1/4 cup almond butter
• 1 tbsp pure maple syrup
• 1 tbsp tamari
• 1 tbsp fresh lime juice
• 1/4 tsp red pepper flakes, or more to taste
• pinch of sea salt
• 2 tbsp water

Topper:

• 1/4 cup puffed quinoa
• 1 tbsp sliced almonds
• 1 tbsp pumpkin seeds
• 1 tbsp goji berries
• pinch of sea salt

Directions:

1. Peel the cucumber and zucchini and run them through a spiralizer (or julienne them if you prefer).
2. Place the noodles in a colander and squeeze out as much liquid as possible. Set aside while you make the sauce and topper.
3. To make the almond sauce, whisk together all sauce ingredients in a small bowl until smooth. Adjust seasonings to taste.
4. To make the topper, combine all topper ingredients in a small bowl.
5. To serve, place the noodles in a clean bowl, mix in the sauce and add a handful of topper. Serve immediately.

Where I fit in is among the city’s thriving vegan community (although we have yet to have a neighbourhood named after us), a diverse crowd of individuals who live up to their values of compassion and wellness. The point of connection for all of us is the Toronto Vegetarian Association, an amazing non-profit organization that works to inspire people through community events like the annual Toronto Vegetarian Food Festival and the Totally Fabulous Vegan Bake-Off.

Yesterday, I met up with TVA’s vegan bake-off organizing team for a lovely potluck brunch to celebrate the success of this year’s event (you can read my recap of this year’s bake-off here). The smorgasbord of food included scrambled tofu, tempeh bacon, avocado, oatmeal bake, potato spinach squares, raspberry lemon muffins, mushroom asparagus tart and green macaroons. Thanks to the lovely Lisa, you can find the recipes for the tart and macaroons here.

Because granola is a favourite among us vegans, I decided to contribute the components for a spring-inspired granola parfait—a bowl of crunchy oat granola with seeds and dried fruit; a scoop of blueberry and apple jam; and topped with a thick vanilla cream made with coconut milk and cashews. It made for a delightful end to a delicious meal. And luckily, our hosts Luke and Drew were able to steal the leftovers in what they coined the Great Granola Heist of 2013.

Completely un-food-related but definitely relevant if you follow this blog, Google Reader is shutting down as of July 1st. If you use Google Reader to follow me or other blogs, be sure you have a replacement lined up (I’ve heard good things about Feedly and Bloglovin’). And remember, you can always subscribe to A Dash of Compassion by email and get new posts emailed directly to you if you prefer!

Amazing granola parfaits

Yield: 4 to 6 servings

Ingredients:

Granola:

• 1 1/2 cups rolled oats (use gluten-free if necessary)
• 1/2 cup raw sunflower seeds
• 1/2 cup raw pumpkin seeds
• 1/2 cup unsweetened shredded coconut
• 1/4 cup chopped walnuts
• 2 tbsp hulled sesame seeds
• 1/3 cup dried apricots, chopped
• 1/3 cup dates, chopped
• 1/4 cup pure maple syrup, at room temperature
• 1 tbsp melted coconut oil
• 2 tbsp warm water

Vanilla Cream:

• 1 cup raw cashews, soaked for at least 2 hours
• 1 (13.5oz) can coconut milk
• 1/4 cup water (omit if using light coconut milk)
• 1/4 cup pure maple syrup
• 1 tsp fresh lemon juice
• seeds of 1 vanilla bean
• pinch of sea salt

Blueberry Apple Jam:

• 2 1/2 cups frozen blueberries
• 2 medium apples, peeled and cubed
• 1/4 cup pure maple syrup
• 1 tsp fresh lemon juice

Directions:

For the granola:

1. Mix all dry ingredients in a large bowl.
2. In a smaller bowl, whisk together wet ingredients. Pour wet mixture into the bowl with the dry ingredients and combine thoroughly.
3. Spread out granola on dehydrator trays lined with Teflex sheets and dehydrate at 110F for about 4 hours, or until dry. Alternatively, preheat oven to 250F and spread out granola on a large cookie sheet. Bake for about 45 minutes or until lightly browned and dry.

For the vanilla cream:

1. Blend all ingredients in a high-speed blender until smooth. Transfer to a container and place in the fridge for an hour or more to thicken up.

For the jam:

1. Combine all ingredients in a large saucepan over medium heat. Bring to a boil and then reduce heat and simmer for 15 minutes. Remove from heat and puree with an immersion blender. Allow to cool and then store in the fridge until ready to use.

To assemble:

1. Spoon jam in the bottom of serving glasses or bowls, then add granola and top with vanilla cream. And then dig in!

This particular granola, with its golden hue and warming spices, has been my comfort food during this otherwise dismal and very hostile transition to winter. I spend late evenings wrapped up in a thick, cozy comforter on the couch, hands wrapped around my favourite blue and black cereal bowl that is tucked up against my chest, perhaps subconsciously filling an emotional void, a fear of what’s to come when winter hits and the frigid, dark days become the norm.

Warming vegetable soups, maple-kissed oatmeal and spiced tea are my salvation until next spring. As is this granola, sometimes eaten straight up but most often drowned in a sea of almond milk and topped with a sprinkle of cinnamon.

I’ve made many granola adaptations over the years, but this is the first time I’ve added pumpkin puree to the mix. I wish I had thought of this earlier, because it makes for a fantastic binding agent for the oats and other dry ingredients. This is a very versatile recipe, so feel free to swap out the buckwheat, seeds or fruit for whatever you have on hand.

Pumpkin spice granola

Yield: about 6 cups

Ingredients:

• 2 cups rolled oats (gluten-free if necessary)
• 1/2 cup pumpkin seeds
• 1/2 cup buckwheat groats
• 1/3 cup dried cranberries
• 1/3 cup dried chopped apricots
• 2 tbsp shelled hemp seeds
• 1 tbsp ground cinnamon
• 1 tsp ground ginger
• 1/2 tsp sea salt
• 1/4 tsp ground nutmeg
• 1/8 tsp ground cloves
• 1/2 cup pumpkin puree
• 6 tbsp pure maple syrup
• 2 tbsp water
• 1 tbsp melted coconut oil
• 1 tsp pure vanilla extract

Directions:

1. In a large bowl, combine the oats, pumpkin seeds, buckwheat groats, dried cranberries, dried apricots, hemp seeds and spices.
2. In another bowl, whisk together the pumpkin puree, maple syrup, water, coconut oil and vanilla extract.
3. Add the wet ingredients to the dry ingredients and stir to coat.
4. Divide the mixture between two dehydrator trays and dehydrate for 3 to 4 hours at 115F or until dry. Oven option: Spread the mixture evenly onto a large cookie sheet and bake at 300F for 45 minutes.

Since completing my Certificate in Plant-based Nutrition, I’ve been fascinated by the growing wealth of evidence of the amazing power of nutrition and how it can influence health outcomes. There is often a lot of confusion surrounding the topic of nutrition, especially these days, when accurate information and research manipulated for marketing purposes are often mistaken for one another. We need to consider nutrition–and food–in its whole or wholistic form, not as single nutrients or as “bad” food or “super” food. It’s all about balance!

Kale from my garden. I’m so proud.

So I’m here to start sharing my own fabulous whole-food, plant-based meal and snack recipes that work for me, along with my usual sweet treats. Although the majority of my meals are simple, I occasionally end up with something pretty spectacular and I wonder, Why am I not sharing this with others?!

Let’s start with a salad I’ve been enjoying a lot lately.  With the cooler temperatures coming our way, I like to warm things up with the addition of roasted or steamed sweet potatoes, squash, beets and other colourful fall produce. So that’s exactly what I added to this salad, along with my favourite leafy greens and a handful of shredded carrot, chickpeas and pumpkin seeds. This salad is topped with my current go-to salad dressing–made with roasted shallots, white wine vinegar and a few simple spices.

Since kale is a cool-weather crop, this is the time to eat it. Those who are new to kale (I’m looking at you, Mom) often wonder how to prepare it. Being introduced to such a nutritional powerhouse that ends up tasting rather bitter is kind of a turn off. I’ve learned a few simple tricks that can turn your kale experience into a delicious success.

Three tips for preparing kale:

1. Buy fresh kale and use it up as soon as you can. Look for kale that has a rich green colour with crisp leaves. If it sits around too long, it will start to wilt and taste bitter. I found it can be refrigerated for up to 2 days before use. If it wilts too soon, don’t throw it out! Add it to full-flavoured soups or stirfrys or make kale chips!

2. Remove the stems when you chop it up. The stems are the bitter part of the plant. Strip them from the leaves with a sharp knife and discard.

3. Massage the dressing into the leaves and let it sit for about 15 minutes. A kale salad tastes best when the dressing has had a chance to soak into the leaves. This also helps soften the leaves, which is especially important if you are using the curly variety. For best results, use your hands to massage the dressing into the leaves.

Roasted squash and beet salad with shallot dressing

Yield: Serves 4

Ingredients:

Salad:

• 1/2 small butternut squash, cubed
• 2 beets, quartered
• 4 cups chopped kale
• 1 cup arugula (or more kale)
• 1 carrot, shredded
• 1/4 cup cooked chickpeas
• pumpkin seeds, for garnish

Dressing:

• 4 shallots, peeled and halved
• 1/4 cup white wine vinegar
• 3 tbsp pure maple syrup
• 1/2 tsp dried tarragon
• 1/2 tsp dried thyme
• 1/4 tsp ground nutmeg
• 3/4 tsp sea salt
• 1/4 cup water (see notes)

Directions:

1. Preheat the oven to 400F.
2. Place the cubed squash on a sheet pan and lightly coat with oil spray and sprinkle with salt, pepper and rosemary. Add the shallots for the dressing on the same pan if there's room, or another small pan.
3. Place the beets in the middle of a piece of tin foil and sprinkle with salt and pepper. Fold up the tin foil by folding the two ends in the middle to cover the beets.
4. Place the squash, shallots and beets in the oven and bake for about 30 minutes until soft, turning the squash and shallots halfway through. The shallots should be starting to caramelize at this point.
5. While the vegetables are cooking, prepare the other ingredients for the salad. Add all ingredients to a large salad bowl.

To make the dressing:

1. Add all dressing ingredients to a high-speed blender or food processor and blend until smooth.

To assemble:

1. Massage the dressing into the kale salad. Divide among plates and top with roasted squash and beets. Serve.

I try to use very little oil in my meals, and this includes salad dressing. For a smoother dressing, feel free to replace the water with your choice of oil.

I gave in and made a maple cinnamon almond butter variation a few months ago and I was immediately love struck. There is something so satisfying and wonderful about the combination of almonds, cinnamon and maple syrup.

But don’t let me fool you. As the title above suggests, this is not another nut butter recipe. Instead, I combined a variety of seeds–think pumpkin, sunflower, flax, chia and hemp–slowly roasted with maple syrup and then blended with cinnamon and a touch of vanilla.

Dare I say this is my new favourite? It tastes so sinfully good you may find your fingers a suitable substitute for apple slices. Not that I did that–I’m just sayin’.

Enjoy!

Maple cinnamon multi-seed butter

Yield: about 1 cup

Ingredients:

• 1 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 2 tbsp whole flax seeds
• 2 tbsp hemp seeds
• 1 tbsp white chia seeds
• 3 tbsp pure maple syrup
• 2-3 tbsp oil (I used canola)
• 1 tsp ground cinnamon
• 1 tsp pure vanilla extract
• 1/4 tsp sea salt

Directions:

1. Preheat the oven to 300F and line a cookie sheet with with Silpat or parchment paper.
2. In a large bowl, combine all seeds and the maple syrup. Spoon the mixture onto the cookie sheet and bake for 15 to 20 minutes, stirring halfway through. Remove from the oven and allow to cool for a few minutes.
3. Transfer the seeds to a food processor and process until crumbly. With the food processor running, pour the oil through the spout (use more or less oil depending on how thin you want it). Allow the food processor to run until the mixture is smooth, about 10 minutes. If you own a high-speed blender, you can transfer the butter for another round of blending to make it super smooth. I did and it is well worth the extra step!
4. Transfer the butter to a mason jar and store in the fridge.

Recipe inspired by Angela's almond butter.

Homemade raw granola is a fantastic staple for a healthy diet. It’s dense with protein, fibre, calcium and minerals, and I personally can’t get enough of it. There are as many recipes for granola as there are nuts, fruits and seeds, so it’s always fun experimenting with a variety of ingredients to find the perfect balance of flavour and crunch without compensating the nourishing value of raw foods. This particular recipe highlights the sweetness of maple syrup, along with warming winter spices and a nutty pecan and almond crunch.

If you’re reading this post, hopefully you’ve invested in a food processor and a good dehydrator. Granola, like recipes for flax seed and veggie crackers, is sticky and moist when you mix the ingredients, so you’ll need to dehydrate it until it becomes dry and crunchy. If you don’t own a dehydrator, you can spread the granola on cookie sheets and bake it at your oven’s lowest temperature setting until crispy. Enjoy!

Maple pecan granola

Ingredients:

• 1 cup dates, soaked
• 1 apple, peeled, cored and chopped
• 1/3 cup pure maple syrup
• 1 tsp ground ginger
• 1/2 tsp ground cinnamon
• 1/2 tsp sea salt
• 2 cups pecans, soaked for 2 hours or more
• 1 cup almonds, soaked for 2 hours or more
• 1 cup pumpkin seeds, soaked for 2 hours or more
• 1 cup raw oat flakes (certified gluten-free, if necessary)
• 1/4 cup chopped dried pear or other fruit

Directions:

1. In a food processor, process the dates, apple, maple syrup, ginger, cinnamon and salt until smooth. You may need to scrap down the sides of the mixing bowl a few times. It's okay if a few small chunks of dates still remain. Transfer the mixture to a bowl.
2. Add the pecans, almonds and pumpkin seeds to the food processor (no need to rinse out the bowl) and coarsly chop with a few quick pulses. You want this mixture to be chunky.
3. Add the nut mixture to the bowl with the date puree and mix to combine. Fold in the oat flakes and dried fruit.
4. Spread the granola on dehydrator trays and dehydrate at 115 degrees for about 6 hours, or until the granola is crunchy. Break the granola into pieces and store in an air-tight container in the fridge.

I came up with this holiday parfait for an upcoming dinner I will be hosting for some close friends. I’m known for my deliciously unexpected dessert creations—I am not one to just whip something together at the last minute. I often start thinking about what I’m going to serve weeks ahead, and it gives me the perfect opportunity to experiment with new flavour combinations and recipes before the big night arrives. I probably spend more time thinking about the dessert than the main entree. Call me crazy, but I firmly believe that what comes at the end of the meal is what people often remember most.

This holiday parfait is one of the most decadent desserts I have made in a while. Layered with spiced gingerbread cake, maple-almond cream, sweet potato custard and candied nuts and seeds, it will most definitely make an impression on your guests. Don’t be intimidated by the number of steps to this dessert. You can easily make the layers a day ahead (other than the cake-making, all layers are quite simple), and assemble it an hour or two before your guests arrive. Depending on the size of your parfait cups, this recipe should be enough to make about four individual parfaits.

This is my first submission to the SOS Kitchen Challenge, featuring sweet potatoes. I have to admit: I rushed through this photo shoot just so I could take a bite of one of these babies! The sweet potato custard is definitely one of the best parts.

Holiday parfait

Ingredients:

For the gingerbread cake:

• 1 1/4 cups whole wheat pastry flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp ground ginger
• 1 tsp ground cinnamon
• 1/4 tsp ground cloves
• 1/4 tsp sea salt
• 1/3 cup nondairy milk
• 1/4 cup sunflower or canola oil
• 1/4 cup maple syrup
• 2 tbsp molasses
• 1 tsp lemon zest
• 1/2 tsp apple cider vinegar

For the maple-almond cream:

• 12 oz. firm silken tofu (I used Mori-Nu)
• 1/3 cup maple syrup
• 1 tsp fresh lemon juice
• 1 tsp pure vanilla extract
• 1/8 tsp pure almond extract

For the sweet potato custard:

• 2 cups cooked and mashed sweet potato
• 1 cup nondairy milk
• 1/4 cup maple syrup
• 2 tbsp arrowroot
• 1 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp ground ginger
• 1/4 tsp sea salt
• 1/8 tsp cloves

For the candied nuts and seeds:

• 1/4 cup chopped pecans
• 1/4 cup chopped walnuts
• 1/4 cupped hulled pumpkin seeds
• 1 tbsp sunflower or canola oil
• pinch of salt
• 3 tbsp maple syrup

Directions:

For the gingerbread cake:

1. In a large bowl, whisk together the whole wheat flour, baking powder, baking soda, ginger, cinnamon, cloves and salt. Set aside.
2. In a medium bowl, whisk together the nondairy milk, oil, maple syrup, molasses, lemon zest and vinegar.
3. Add the liquid mixture to the dry mixture and stir just to combine.
4. Pour the cake batter into an oiled 8-inch round cake pan and bake at 350 degrees for about 20 minutes, or until a toothpick inserted in the centre of the cake comes out clean. Allow to cool completely.

For the maple-almond cream:

1. Place all ingredients in a blender and blend until smooth. Refrigerate for at least an hour.

For the sweet potato custard:

1. Place all ingredients in a food processor or high-powered blender and blend until smooth. You may need to scrape down the sides of the mixing bowl a few times to integrate all the potato. Refrigerate until needed.

For the candies nuts and seeds:

1. Place the pecans, walnuts and pumpkin seeds in a large skillet and toast over medium heat for about 5 minutes, stirring occasionally.
2. Add the oil and salt and stir to coat all the nuts and seeds.
3. Add the maple syrup and stir to coat. Turn the heat down to medium-low and cook for another few minutes, stirring occasionally.
4. Spoon the mixture onto a small pan lined with parchment paper and put it in the freezer for about 20 minutes, or until the mixture is dry and no longer sticky.

To assemble:

1. Break apart the candied nuts and drop a few into the bottom of each parfait cup. Spoon a layer of maple-almond cream over top. Take the cooled cake and break it into crumbs in a bowl (using a fork or your hands) and then add a layer of cake crumbs over the cream, pressing down gently. Next, add a layer of sweet potato custard. Repeat the layers until the cup is almost full. Top with a spoonful of maple-almond cream and more candied nuts and seeds. Refrigerate until ready to serve.