Category Archives: Main Dish

Sweet & Spicy Orange Cauliflower “Chicken”

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In the plant-based world, cauliflower is a great stand-in for Buffalo chicken wings and it really does that job well. It’s also a fantastic alternative to Asian-style chicken stir-fries. I love Orange Chicken and this version does not disappoint. What’s better? No oil (apart from a smidge of sesame oil for flavour, not frying. You may leave it out to be totally oil-free). I think the orange zest knocks it out of the park.

 

Sweet & Spicy Orange Cauliflower "Chicken"

Fresh take on Asian Chicken using cauliflower and fresh orange juice.
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Course Main Course
Cuisine Asian, Chinese

Ingredients
  

For the Batter

  • 1 cup flour (whole wheat, all-purpose or gluten free as preferred)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp salt
  • 1 cup water
  • 2 cup Panko breadcrumbs
  • 1 head cauliflower Medium size

For the Sauce

  • 3 cloves garlic, minced
  • 1 tsp fresh ginger, minced
  • 1/4 tsp red pepper flakes If you like it super spicy add 1/2 tsp or more to your taste.
  • 1 cup orange juice, freshly-squeezed if possible
  • 1 tbsp orange zest
  • 1/4 cup rice vinegar
  • 1 tsp sesame oil
  • 1/4 cup brown sugar OR date syrup OR maple syrup
  • 1/4 cup soy sauce OR tamari OR liquid or coconut aminos
  • 2 tbsp corn starch
  • 1/4 cup water

Garnish

  • 1-2 green onions, chopped
  • 1 tsp sesame seeds

Instructions
 

  • Preheat oven to 400 degrees F

Step 1 - Batter the cauliflower florets

  • In a mixing bowl, whisk together flour, garlic and onion powder, then slowly whisk in water to make a smooth batter
  • Rinse cauliflower and break up into florets
  • Option 1 - "Shake and Bake" technique: Pour batter into a plastic produce type of bag . Add cauliflower florets to bag and shake until all are coated with batter. Pour breadcrumbs into second bag, followed by battered florets and shake again until florets are coated in breadcrumbs
  • Option 2 - If you do not like the "shake and bake" technique or prefer not to use plastic, feel free to have batter in one bowl and crumbs in second bowl. Dip cauliflower in batter, shake off excess, then dip in crumbs and shake off excess
  • Lay crumb-coated cauliflower florets on parchment lined baking sheet, making sure they are not touching
  • Bake in preheated oven at 400 degrees for 20-30 minutes, until golden brown and crispy, flipping florets after first 15 minutes

Step 2 - The Sauce

  • While the cauliflower is almost done baking, heat a large stir-fry pan and add all sauce ingredients except the cornstarch and water. Bring to a boil, and cook for a minute or two.
  • Mix the cornstarch and water to combine, and then add to the pan. Stir constantly over medium-high heat until the sauce thickens. This should just take a few minutes.
  • Add baked cauliflower florets to sauce and mix in very well until all florets are coated
  • Serve with brown or white rice, or any other grain you may prefer. Garnish with thinly-sliced green onions and sesame seeds.
  • NB: If you like a LOT of sauce, simply double the sauce recipe.
Keyword Asian, Cauliflower, Oil-free, Vegan

In honour of Veganuary, Collard Veggie Wraps

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For those trying out plant-based eating for Veganuary, here’s a quick and easy whole-food plant-based lunch – no tortilla required! Loaded with fibre and phytonutrients to help prevent disease and promote good health.

The trick for healthy eating is to stock up on a variety of fruits and vegetables. When the urge strikes, you open your fridge and feel virtuous and inspired and have enough ingredients to make colourful and healthy meals and snacks.

1) Wash two large collard green leaves, dry and cut off the thickest part of the stem beneath the leafy part. Lay these flat.
2) Smooth about 1 tbsp hummus on the light green portion of each leaf as the base
3) Next layer a little arugula (or spring mix or chopped lettuce) on each leaf
4) Top with your favourite sliced vegetables. Here I’ve used red cabbage, red and orange grape tomatoes, green onion and sliced cucumber. Other options might be bell pepper strips, mushrooms, alfalfa sprouts or bean sprouts or slices of avocado.
5) If you enjoy them, sprinkle some fresh herbs such as parsley, basil or cilantro on top
6) Fold short edges, and roll up the leaves into a wrap. Then cut each roll in half and enjoy!

Note, if you overstuff your collard leaves and can’t roll them, just fold as best you can and eat taco-style…over a plate…with a few napkins handy. They can be messy, but delicious!

Creole Black-Eyed Peas with Collard Greens

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From Texas Caviar to Hoppin’ John, black-eyed peas are the star of the show this time of year . It is said that eating these little beauties on New Year’s Day will bring much prosperity for the year ahead and if you add tomatoes, good health too.  Add collard greens (to represent the almighty dollar) and your financial future is set!

As superstitions go, this isn’t a bad one as black-eyed peas and collard greens are both nutrient-dense foods.

One cup of black-eyed peas has: 160 calories, 8.2 g of fibre, 5.2 g of protein and 263 mcg of folate, 53% of your daily required amount. All that fibre acts like a little toothbrush through the colon – most people don’t get enough.

One cup of cooked collard greens has only 49 calories, 5 g of fibre and 4 g of protein. It is extremely high in Vitamin K, Vitamin A and Vitamin C, plus a host of other nutrients. Collards are from the Brassica family, related to cabbage, Swiss chard, broccoli, cauliflower, kale and Brussels sprouts. These cruciferous veggies have sulfur-containing compounds known as glucosinolates which may reduce cancer risk.

Get all of that goodness inside of you with this spicy Creole-inspired dish. It’s a perfect food any day in January! 

Creole Black-Eyed Peas with Garlicky Collard Greens

A perfect New Year's Day dish, guaranteed to bring you good health and prosperity throughout the year! Black-eyed peas in a spicy tomato broth, served with collard greens lightly sautéed with garlic.
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Prep Time 15 minutes
Cook Time 1 hour 30 minutes
Course Main Course
Cuisine Creole

Ingredients
  

  • 2 onions diced
  • 1 green bell pepper seeded and diced
  • 1 jalapeno pepper seeded and diced
  • 2 stalks celery diced
  • 3-4 cloves garlic minced
  • 2 cups dried black-eyed peas rinsed and soaked overnight (8-10 hours)
  • 6 cups vegetable broth or water
  • 28 oz canned diced tomatoes fire-roasted preferred, but regular are fine
  • 2 bay leaves
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 tsp salt or to taste
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper or to taste
  • 1/4-1/2 tsp Liquid Smoke
  • 1 tbsp Louisiana-style hot sauce optional

For the Collard Greens

  • 1 bunch collard greens
  • 1 pint cherry or grape tomatoes cut into halves
  • 1/4 cup water or vegetable broth
  • 3 cloves garlic minced
  • 2 tbsp coconut aminos or soy sauce

Instructions
 

  • Heat a 5L/5QT pot to medium-high. Add a little water to the pot and sauté the onions, garlic, and celery until softened. Add the rest of the ingredients except the liquid smoke. Bring to a boil, then reduce heat, cover and simmer for approximately 1.5 hours or until the peas are soft. At that point add the liquid smoke, starting with 1/4 tsp (as it is pretty potent and can destroy the dish if too much is added). Cook an additional few minutes and serve, hot.

For the Collard Greens

  • Remove and discard stems and centre ribs of collard greens. Cut leaves into 1-inch pieces. 
  • Heat 12" skillet to Medium-High
  • Add 1 tbsp of water (or broth, if using) plus the garlic to the pan, stirring for just a few seconds. Add the chopped collards, cherry tomatoes and remaining water to pan, gently sautéing until greens are tender but not mushy . Sprinkle with coconut aminos or soy sauce to taste. Give a final stir and serve with the black-eyed peas over brown rice.

Notes

 
 
Keyword Oil-free, Vegan