How to: Make your own – Cauliflower and Cheese Tots

 

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The harvest is rolling in now, folks.  It’s the very best time of year to get fresh everything and I’m feeling overwhelmed with choice!

I picked up 2 huge heads of cauliflower last week for $4. Because $4!

I made 4 cauliflower and cheese quiches (2 went straight into the freezer) and these little golden nuggets.IMG_6854

My little kiddo, who thank lordie is an excellent eater, is full-on in to the finger foods now.  It took quite a while for her to warm up to actually feeding herself rather than playing the part of greek goodess and being hand fed by servants (read: mum & dad), but she’s got it now!

So, I made tot-sized tots! How perf.

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I love that this is such a straightforward, simple recipe.  Minimal ingredients, minimal prep, minimal fuss.  While I haven’t experimented much with the recipe yet, I’m certain you could make changes to suit your needs.  Panko rather than cornmeal, onion or garlic power rather than mustard or even a cheese switcheroo like parmesan or asiago.

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Leaving the mixture in the refrigerator before forming your tots will give the cornmeal a bit of time to absorb a little moisture and will help them stick together. If you’re in a rush you can get away with leaving this step out, but you’ll have to treat the tots delicately until they’re cooked.

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In they go!

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Out they come, light, crispy and cheesy.

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Eat them while warm from the oven.  If for some crazy reason you have leftovers, they’re best re-heated in the oven.  Dipping sauce you ask? I’d go with sriracha mayo, but that’s just me.

Enjoy!

Erin

Cauliflower Cheddar Tots

Serves 2 dozen-ish tots
Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes
Website Katya Wulfers - Yummy Mummy Club

Ingredients

  • 1 Small head of cauliflower (or about ½ a large one, cut into florets)
  • 1 cup finely grated old cheddar cheese
  • 1 Large egg
  • ¼ cup cornmeal
  • 1 teaspoon salt
  • ½ teaspoon ground mustard powder

Directions

1. Preheat oven to 400F.
Pulse cauliflower in a food processor until very fine. You should have approximately 3 cups of finely chopped cauliflower.
2. Add cauliflower and remaining ingredients to a large bowl and mix well until thoroughly combined. Place bowl in refrigerator for 10 minutes.
3. Using heaping tablespoon form cylindrical tots with the mixture and place on a parchment lined baking sheet.
4. Bake for 16 minutes, flipping each tot over halfway through.
Serve warm.
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How To: Snack Healthy – Vegan Banana Chocolate Muffins

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I generally have at least four different nut/seed butters open in my fridge at one time.

We’ve got the classic peanut butter, almond butter, my new favourite sunflower butter, and generally one other “special” one – right now it’s a coconut/peanut butter blend. Pretty darn delicious. And it’s not only because of me – my daughter’s new favourite breakfast is any one of these butters with a side of strawberry or apricot jam. Just give her a spoon and she is in breakfast heaven.

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In an attempt to try to create a bit of a more balanced plate (the dietitian in me does come out at times), I try to get her to eat her peanut butter and jam with something a bit more socially acceptable – a piece of toast, maybe a pancake, even a banana. But the biggest hit in our house to round out her breakfast plate has been these muffins.

I love that they are made with whole wheat flour and coconut oil and she loves that they have chocolate chips in it. Win win!

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An excuse to eat chocolate for breakfast and the perfect vehicle for your nut butter of choice – the perfect muffin recipe if you ask me!

Dara

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Vegan Chocolate Banana Muffins

Serves 12 muffins
Dietary Vegan
Meal type Breakfast, Snack
Website Adapted from Two Peas and Their Pod

Ingredients

  • 1 1/2 Cups whole wheat flour
  • 1/2 cup sugar
  • 1/4 cup cocoa powder
  • 1 Tsp baking soda
  • 1/2 Tsp baking powder
  • 1/4 Tsp salt
  • 4 ripe bananas (mashed)
  • 1/4 cup coconut oil (melted)
  • 1/4 cup almond milk
  • 1 Tsp vanilla
  • 1/2 cup semi sweet chocolate chips

Note

These muffins freeze really well - just defrost in the microwave for 20 seconds when you are ready to eat them. I love them topped with a smear of peanut or almond butter.

Directions

1. Preheat oven to 350 and spray a 12 cup muffin tin with cooking spray.
2. In a large bowl combine whole wheat flour, sugar, cocoa powder, baking powder, baking soda, and salt. In a small bowl mix together mashed bananas, coconut oil, almond milk, and vanilla.
3. Add wet ingredients to dry and stir until just combined. Add chocolate chips and mix to evenly distribute.
4. Divide batter among muffin cups and bake for 20 minutes, or until firm. Remove and let cool in the pan for about 10-15 minutes before removing.

How To: Quickie Meal – Spice Roasted Chickpea and Sweet Potato Bowls with Tahini Sauce

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I feel like I deserve a medal.

Not for my epic gymnastics floor routine or super fast back stroke (Olympics on the brain much?), but for braving this heat and turning on the oven to roast these vegetables. All in the name of the blog. #dedicated. 

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Can we just talk bout this heat for one minute – the other day I was out for lunch on a patio and I was actually dripping in sweat just sitting there. It was kind of gross but the food was so good it made it worth it. See? Sometimes you just have to sweat it out in the love of food, and these bowls are just another example of that sacrifice.

These are my favourite kind of meals – roasting up a whole bunch of vegetables, picking a protein, adding a delicious sauce, and calling it dinner. Here I’ve used broccoli, red pepper, and kale as the veg du jour, but cauliflower, eggplant, or zucchini would also be delicious.

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If you haven’t had roasted kale before, well then you also need to sweat it out and roast some up this instance. And definitely try our kale chips while you are at it. Sweet potatoes add the carb factor, but you could also serve these bowls over a bed of quinoa or millet (you all must have some leftover form our last post ;)).

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The crispy chickpeas add the crunch factor which all good bowls need. And don’t get my started on tahini sauce – I think if I could I would bath in this stuff it’s that good.

It may be so hot that I am literally drenched in sweat the second I step out the door, but these bowls of goodness are totally worth sweating buckets.

Dara

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Spiced Roasted Chickpea and Sweet Potato Bowls

Serves 4
Dietary Vegetarian
Meal type Main Dish
Website Adapted from Minimalist Baker

Ingredients

  • 2 sweet potatoes (chopped)
  • 1 large broccoli (cut into florets)
  • 1 red pepper (cut into strips)
  • 2 Large handfuls kale (chopped)
  • 1 can of chickpeas (drained, rinsed, and dried)
  • 1/4 Tsp salt and pepper
  • 1/2 Tsp chili powder
  • 1/2 Tsp cumin
  • 1/2 Tsp coriander
  • 1/4 Tsp garlic powder
  • 2 Tbsp olive oil

Sauce

  • 1/4 cup tahini
  • 1 Tbsp maple syrup
  • 1/2 lemon (juiced)
  • 2-4 Tbsp water
  • salt (to taste)

Note

You could easily sub other veggies for the ones I've used here - red onions, cauliflower, green beans or asparagus would all work great. If you are making the sauce ahead of time, you may need to add a little more water as it tends to thicken up with time. I like this dish warm or at room temperature.

Directions

1. Preheat oven to 400 degrees and line two baking sheets with parchment paper.
2. Toss the sweet potatoes, broccoli, and red pepper with 1.5 tbs olive oil, salt and pepper and spread the sweet potatoes on one, and the broccoli and red pepper on the other sheet.
3. Toss the chickpeas with the remaining 1/2 tbsp of olive oil and the cumin, chili powder, garlic powder, coriander, and salt and place on the baking sheet with the broccoli and red pepper.
4. Bake both sheets in the oven for about 20 minutes, or until beginning to brown. Remove the broccoli pan and place kale on top and sprinkle with a little salt. Bake for an additional 5 minutes, or until the kale begins to wilt and brown.
5. Remove both sheet pans from the oven and divide vegetables and chickpeas evenly among four bowls. Drizzle with as mush sauce as desired and dig in!
6. Combine all ingredients in a small bowl, adding as much water as necessary to make a pourable sauce. I needed about 3 tbsp.

 

How to: Make your own – Vibrant Green Veggie Patties

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Thank goodness for partners.  Dara has really stepped up her game over the last couple months and has picked up my blog slack. It’s been a crazy but wonderful time. My hubby was off on paternity leave for 6 weeks and we took a family road trip to the Maritimes (so. much. seafood.). That, and my babe turned one and I’m back to work!

Truthfully, it’s nice to be back to work and back to a routine.  I really loved so much of time off with my daughter but I was ready to get back to the world and ready to let her learn about it. Daycare gave me my fair share of anxiety, but she transitioned really smoothly and seems happy there already.  Best baby ever.

This recipe comes courtesy of my friend Shauna, a fellow RD, who runs a private practice and regularly offers really unique cooking demonstration classes. I’ll actually be assisting her in an upcoming class about spiralizing! How on trend is that?!

She sent this recipe on over to me for a test and I’ve made them THREE times.

Flavour. Bombs.

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The recipe is straightforward and very easy to put together, so don’t be intimidated by the long ingredient list. If you’ve never cooked with millet before, it’s a snap. It has a really mild flavour and when pan fried, gives the patties a perfectly crunchy coating.

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Shauna’s original recipe calls for ½ cup of cilantro.  I’m a no-go on cilantro so I subbed with parsley.

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All the aromatics (herbs & zest) give these patties a bright fresh flavour.  Sub in your faves!

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Refrigerating the mixture is important because it allows the panko, millet and baking powder to absorb some of the liquid and makes forming the patties much easier, so don’t skip this step. The patties are pretty delicate until they start to cook through, so pack them together as tightly as possible.

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Trust me, you will just swoon over the crispy factor of the crust.

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Erin

Vibrant Green Veggie Patties

Serves 4-5
Prep time 25 minutes
Cook time 10 minutes
Total time 35 minutes
Website Friend and fellow RD Shauna Lindzon

Ingredients

  • 1 Small bunch broccoli (chopped into medium florets)
  • 1 Small onion (peeled and quartered)
  • 3 cloves garlic (peeled)
  • 1 cup cooked millet (see instructions in recipe note)
  • ½ cup panko bread crumbs
  • ½ cup grated parmesan cheese
  • ½ cup finely chopped parsley
  • 2 tablespoons finely chopped fresh dill
  • 2 tablespoons finely chopped chives
  • 1 tablespoon baking powder
  • 1 teaspoon lemon zest
  • 1 teaspoon salt
  • ½ teaspoon fresh ground pepper
  • 2 Large eggs
  • 2 tablespoons canola oil (divided)

Note

To cook millet: Bring 1 cup of water to a boil.  Add ½ cup of millet, return to a boil, cover and reduce to a simmer for 15 minutes.  Remove from heat (keep covered) for 10 minutes, fluff with a fork. Feel free to snack on remaining millet with a little soy sauce!

Directions

1. In a food processor, combine broccoli florets, onion and garlic and pulse until pieces are roughly the size of rice grains.
2. Transfer broccoli mixture to a large bowl and add remainder of ingredients. Mix until combined and place in refrigerator for 10 minutes.
3. Remove from refrigerator and form into small patties (pack them tightly), about 2 Tbsp each. Mixture should make 15-18 patties.
4. Heat 1 Tbsp of canola oil in a large frying pan over medium heat. Fry each patty for 4-5 minutes each side, until a golden crust forms and patty is cooked through. Fry the second batch with the remaining canola oil.
5. Serve along side a creamy lemony dip (¼ cup mayonnaise, ¼ cup greek yogurt, juice of ½ a lemon and s&p to taste)

How To: Quickie Meal – Lime and Curry Marinated Tofu Stir Fry with Mushrooms, Red Peppers, and Corn

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I’m always looking for new ways to jazz up that old block of tofu.

We’ve roasted it, we’ve served it cold, we’ve even turned it into a delicious burger. Can you believe we have yet to stir fry it?! I know, crazy town!

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I think stir-frying has to be the most common method of cooking up some extra firm tofu. And it’s something we do fairly regularly in my household. And once I realized I have yet to share this method with you, I braved the hundred degree heat wave, broke out my wok, and cranked up my stove to cook up this lime and curry flavoured dish.

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I love this dish because it isn’t your usual Asian flavoured stir fry – it has flavours of both Mexico and India and I love it wrapped up in a soft tortilla with a scoop of salsa and guac, served over a bed of quinoa or rice, or just eaten as is.

So blast your AC and get stir-fryin’!

Dara

Curry and Lime Marinated Tofu Stir Fry with Corn, Mushrooms, and Red Peppers

Serves 3
Dietary Vegetarian
Meal type Main Dish
Website Adapted from Williams Sonoma

Ingredients

  • 2 Tsp olive oil
  • 1 lime (juiced)
  • 4 Tsp soy sauce
  • 1 Tbsp curry powder
  • 1 1 inch piece of ginger (peeled and grated)
  • 1 block of tofu (cut in cubes)
  • 8oz cremini mushrooms (sliced)
  • 1 clove of garlic (minced)
  • 1 red pepper (sliced)
  • 1 bunch of green onions (chopped)
  • 1 small can of corn (drained and rinsed)
  • 2-4 Tbsp cilantro (chopped)

Note

This stir fry is great on it's own or served with rice or quinoa. I also like to serve it topped with some guacamole, salsa, and some tortilla chips for scooping.

Directions

1. Combine olive oil, lime juice, curry powder, soy sauce, and ginger in a large bowl. Add tofu and let marinade while you prepare the rest of the ingredients.
2. Heat a non stick wok or large skillet over medium high heat and spray with cooking spray. Add mushrooms and cook until they start to brown and release some liquid. Add garlic and green onions and cook for another 2-3 minutes. Add corn and red peppers and cook another 2-3 minutes, until the red pepper softens.
3. Add tofu with all the marinade and cook until the liquid evaporates and the tofu begins to brown, about 5 minutes. Remove from heat and stir in cilantro.