Happy new year! I hope you had a wonderful holiday and are easing back in to regular life and routines. With the fresh insight a new year brings, I think it’s appropriate that my first post of 2015 is a tribute to Julieanna Hever’s The Vegiterranean Diet.

I’m sure most of you are familiar with Julieanna and her work. As a registered dietitian and plant-based expert, Julieanna—otherwise known as the Plant-Based Dietitian—is a passionate advocate of a whole-food, plant-based diet and is well-known as an expert speaker at vegetarian festivals and health conferences around the world. She is the host of What Would Julieanna Do?, author of two other nutrition books and the nutrition columist for VegNews magazine.

With her new book, Julieanna transforms the Mediterranean diet into the “Vegiterranean” diet. As many know, the traditional Mediterranean diet has been the gold standard for decades, and with good reason: it has been linked with lowered risks of cardiovascular disease, cancer, diabetes and Alzheimer’s. But Mediterranean means different things to different people, and it is often used as an acceptable excuse for more wine, olive oil and favoring seafood over steak.

Now, Julieanna takes the Med to a whole new level with a new and improved eating plan where you can reap the benefits of the most researched and beloved diet—but made even healthier by focusing on whole-plant foods that promote long-term wellness and ideal weight management.

Front-loaded with history and science, the book is broken down into several parts that explore the fundamental principles on how and why to eat this health-promoting diet, from a nutrient standpoint and beyond, with strategies for implementing Vegiterranean living and behaviour change, and tips for stocking your kitchen and subbing out ingredients for veg-friendly options. The book also includes 10 basic principles, a Vegiterranean Food Pyramid and Plate, a comprehensive 21-day meal plan, and 66 delicious, nutritious Med-style recipes.

The book is incredibly comprehensive and I’m impressed by how much information Julieanna provides, including interviews with world-renowned experts and leaders Dr. Melanie Joy, Dr. Richard Oppenlander and Gene Baur, along with recipe contributions from culinary geniuses Chad Sarno and Robin Robertson.

I was honoured to be hired to shoot the cover and additional food images for this book, which meant I had the opportunity to try a number of recipes from the manuscript last fall. I wanted to share a recipe that captures Julieanna’s health-savvy yet creative skills and I couldn’t resist introducing you to her chocolate crispy fruit squares—an easy yet energy-packed treat my husband has requested more than a few times since I first made them.

Julieanna describes these sweet, chewy squares as a happy compromise between an energy bar and a decadent dessert, and I couldn’t agree more. Kid-friendly, dietitian-approved, these treats are perfect for when you’re on the go.

Chocolate crispy fruit squares

Yield: 9 to 12 squares

Ingredients:

• 1 cup dates
• 1 cup raisins
• 1/2 cup chopped walnuts
• 2 tablespoons sesame seeds
• 1/4 cup dairy-free dark chocolate chips (grain-sweetened, if possible)
• 1 cup puffed rice cereal

Directions:

1. In a food processor, puree the dates and the raisins until smooth, 20 to 30 seconds. Add the walnuts and the sesame seeds, and process until combined, 10 to 20 seconds. Pulse in the chocolate chips and then the cereal. In between additions, use a spatula or a wooden spoon to break up the ball and to incorporate the other ingredients.
2. Transfer the mixture to a silicon or glass 8 x 8-inch square dish, and press firmly and evenly into the dish. Cover and refrigerate until hardened, at least 1 hour. Cut into bars and serve immediately or store in an airtight container in the refrigerator for up to 4 to 5 days.

Note: Alternatively, the mixture can be rolled into spheres, and then refrigerated and served.

From The Vegiterranean Diet by Julieanna Hever. Reprinted with permission from Da Capo Lifelong, © 2014

Cookbook giveaway:

At this time of year, I know many of you are considering dietary changes and I can assure you The Vegiterranean Diet is a useful and practical guidebook for making improvements where diet is concerned.  Thanks to my friends at Da Capo, I have the opportunity to gift a copy of the book to one ADC reader! This giveaway is open to residents of the US and Canada. Enter using the Rafflecopter widget below and I’ll choose a random winner on Tuesday, January 13, 2015. Good luck!

a Rafflecopter giveaway

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!

By that, I mean add chocolate.

The result: creamy, homemade goodness that takes only 10 minutes. And it’ll knock your socks off.

Wondering what to do with this chocolatey spread? Eat it on toast, add it to your morning smoothie, drizzle it on cake, or warm it up and serve it as a fondue with fruit and bread!

DIY chocolate tahini

Yield: about 1 cup

Ingredients:

• 1 cup sesame seeds
• 3 tbsp neutral oil (sunflower seed, canola, etc.)
• 1/2 cup boiled (hot) water
• 3 tbsp agave nectar
• 3 tbsp cocoa powder
• 1/2 tsp pure vanilla extract
• pinch of salt

Directions:

1. Heat a dry pan over medium heat. Toast the sesame seeds, stirring frequently, until they start to brown, about 5 to 7 minutes. Remove from heat.
2. Carefully transfer the sesame seeds to a blender. Start blending, and add the oil through the top spout. Continue blending until smooth, about 2 to 3 minutes.
3. In a small bowl, whisk together the boiled (hot) water, agave nectar, cocoa powder, vanilla extract and salt until the cocoa powder is dissolved. Add the mixture to the blender and blend for another minute or until smooth. Serve immediately or transfer to a mason jar and store in the fridge.

Let me explain.

A few days earlier, I was browsing through some of my favourite food blogs and came across an absolutely stunning post on Golubka. (If you haven’t visited that blog yet, you must go there. Now.) You see, I wasn’t necessarily looking for recipes to try out because, at that time, I felt like I really needed a break from the kitchen. I was essentially living vicariously through other people’s creations and bookmarking intriguing ideas to try after the holidays.

Have you ever come across a recipe that just screams “Make me!” That’s what this recipe did to me.

I started with the basic bread recipe and got to work soaking, sprouting and dehydrating. Rather than sticking to a basic savoury flavour, I decided to make a new version of my beloved banana bread by adding bananas, walnuts, cinnamon and a touch of agave nectar. And boy, was I happy with the outcome. It results in a crispy outer crust and a nice, moist banana bread-like centre. The sprinkle of seeds on top is also a must.

The best part about this bread recipe is that there’s no need for flour, yeast or sugar. I experimented with two versions, one baked and one dehydrated, and I must admit that I liked the texure and taste of the baked version much better. Dehydrating does work, but I could detect a subtle fishy flavour from the Irish moss, so you might want to add more spices or other flavours if you prefer to use that method. Or, make sure to thoroughly rinse your Irish moss several times before making it into a paste! Lesson learned.

Also, feel free to use whatever seeds you have on hand for this recipe. It seems quite versatile. I made two mini loafs, but you can easily make one large loaf or several small buns (or even bagels!) if you prefer. Keep in mind that you may need to adjust the baking time though. Enjoy!

Sprouted multiseed banana loaf

Yield: 1 loaf

Ingredients:

• 1 cup mixture of raw oat groats, buckwheat groats, amaranth and millet seeds, preferably sprouted (or just soaked overnight) and dehydrated
• 1/2 cup flax seeds
• 1 cup sunflower seeds, preferably sprouted and dehydrated
• 1/4 cup sesame seeds
• 1 cup psyllium husks
• 1 tsp ground cinnamon
• 1 tsp sea salt
• 2 very ripe bananas, peeled (mine were previously frozen)
• 1 cup water
• 1/4 cup Irish moss paste (see instructions here)
• 1/4 cup coconut oil, melted
• 2 tbsp agave nectar
• 1/4 cup chopped walnuts (optional)

Agave glaze:

• 1 tbsp agave nectar
• 1 tbsp water

Directions:

1. Preheat the oven to 350F and line a cookie sheet with parchment paper or Silpat. Set aside.
2. Start by grinding the grains, flax seeds and sunflower seeds. I did it in batches using a spice grinder, but a high-speed blender will work, too.
3. In a large bowl, combine the ground grains and seeds. Add the sesame seeds, psyllium husks, cinnamon and salt and whisk together.
4. In a medium bowl, mash the bananas using a fork. Add the water, Irish moss paste, agave nectar and coconut oil and whisk until well combined and fairly smooth. (You can also do this step using a blender, if desired.)
5. Pour the wet mixture in the dry mixture and mix to form a dough. You might want to use your hands at this point. Fold in the chopped walnuts.
6. Transfer the dough to the prepared pan and shape into a loaf (I made two long, thin loafs).
7. Make the agave glaze by whisking together the agave and water. Brush the glaze over the top of the loaf and sprinkle with a mixture of seeds.
8. Bake the loaf at 350F for about one hour or until the loaf is golden and crispy to the touch. Allow to cool before slicing.

Basic bread recipe adapted from Golubka's recipe.

Enter my brand-spanking new Excalibur dehydrator, recently given to me by a wonderful friend.

Hello, pretty thing, you are big and bulky but oh so useful.

She’s even got a power and temperature control.

And five large trays.

Dehydrators are the raw foodist’s version of an oven. The appliances gently blow warm air over food, causing it to lose its own moisture and dry out. This process can take anywhere from hours to days, depending on what you’re making.

This may seem like too long of a process to be worthwhile, yet dehydrating enables you to attain a wider variety of ways you can make food in raw form. From crackers and breads, to pizza, granola and dried fruit, it creates endless possibilities with flavours, textures and storage options. A whole new world opens up when you start making things and experimenting.

This practical piece of equipment will allow me to do much more than my previous round dehydrator, and I can’t wait to get started. Over the next few weeks, I’m going to share a few of my favourite dehydrator recipes and uses for vegetarians, vegans and, of course, raw foodists, too. Whether you’re looking for some tasty snacks, to experiment with raw food cuisine or to just preserve some fruit, there’s so much you can do with a dehydrator at home.

While we’re on the subject of food (because that’s what this blog is all about, really), I’d like to draw your attention to a story I wrote for a website that is appropriately named Stop Chasing Skinny. I haven’t written much about my personal history here on ADC—because I’d much rather focus on things that make me happy—but when JL contacted me recently to ask if I’d be interested in sharing my story, I thought it was a good opportunity to write about a part of my life I don’t talk about much anymore, even though it was a huge part of my life at one time. Anyway, if you’re interested, you can read it here.

Without further ado, here’s one of my favourite dehydrator snacks—granola. It’s just a matter of mixing a few ingredients together, spreading it out on a dehydrator tray and letting the dehydrator do its magic!

Nut-free, go-to granola

Yield: about 3 cups

Ingredients:

• 1 1/2 cups raw oat flakes (use certified gluten-free, if necessary)
• 1/2 cup raw sunflower seeds
• 1/2 cup unsweetened coconut flakes
• 1/4 cup raw sesame seeds
• 1/4 cup raw buckwheat groats
• 1/2 tbsp ground cinnamon
• dash of nutmeg
• pinch of salt
• 1/4 cup pure maple syrup
• 1 tbsp coconut oil, melted
• 1/2 tsp pure vanilla extract

Directions:

1. In a large bowl, combine the oats, sunflower seeds, coconut, sesame seeds, buckwheat groats, cinnamon, nutmeg and salt.
2. Add the maple syrup, coconut oil and vanilla and stir to cover all the dry ingredients.
3. Spread the mixture out on a teflex sheet on a dehydrator tray and dehydrate at 110F for about 4 hours or until desired crunch is achieved. Store in an airtight container in the fridge or freezer to preserve freshness.