Naraya Cooking Health Recipe: October 2013

Stuffed Winter Squash + Quinoa, Cranberry & Pistachio

12:32 PM

This is the time for winter squashes and all their wonderful flavors. These stuffed squashes would make for a pretty presentation on any holiday table, or simply enjoy anytime during the season for a flavorful and filling meal. This recipe can be dressed up fancy or kept simple, depending on your mood or occasion. Keep it to a few ingredients while adding more to add complexity to the dish. I've made this with just six ingredients (squash, quinoa, cranberries, pistachios, oil and salt) and it was great, adding a few other components give it more depth and flavor. This recipe is more of a template for you to create a quinoa stuffing to your liking. I encourage you to play around with the ingredients adjusting to your personal tastes.

I decided to do both the acorn and delicata squash with this because they both work so well here. You can use one or the other, or both for variation at the table. I love the delicata squash because the skin is edible. The acorn squash on the other hand may have a tougher, and possibly bitter, skin making it less likely that you'll be able to eat it but it does make for a great bowl. So either way, they both are great and can cook together if doing both.

Quinoa is my favorite grain, well technically it's a seed but can be prepared like a grain. It's a complete protein, full of fiber and a good source of calcium, magnesium and iron making it a great alternative to grains. And it's gluten free. It's perfect for those on a plant based diet and those seeking nutritionally dense foods. Served warm or cool, quinoa tastes great and is such a versatile grain. Here I used a blend of pearl and tri-colored quinoa. I like blending the two so there is just a few specks of the darker quinoa.

Add in some festive colors from the pistachios and cranberries and this dish is as appealing looking as it is good, and good for you!

Stuffed Winter Squash + Quinoa, Cranberry & Pistachio

Ingredients

2 large or 3 small acorn or delicata squash
maple syrup
olive oil
1 cup quinoa, rinsed well
1 3/4 cup water
1/2 cup dried cranberries
1/2 cup pistachios
2 tablespoons finely minced shallot, optional
mineral salt & freshly ground pepper to taste
juice of 1 lemon

add complexity to the quinoa by adding one or more of the following to suit your taste:

pinch red pepper flakes
1/2 cup chopped parsley (if your a mint fan, try 1/4 cup fresh mint)
1 - 2 teaspoons fresh thyme
drizzle of olive oil

Preheat oven to 375 degrees F.

Wash and dry squash. Slice each squash in half lengthwise, remove seeds. The seeds should come out easily by scraping the inside of the squash with a spoon. Lightly brush the inside of each squash with a little oil and/or maple syrup. sprinkle with a bit of mineral salt. Place on baking sheet cut side up. Bake in oven for 35 - 40 minutes, or until squash is tender and pierces easily with a fork.

While squash is cooking add 1 3/4 cup water and 1 cup quinoa to a medium size pot. Bring to a boil, cover, reduce heat to low and simmer for 15 minutes. Remove lid and let set 15 minutes. Add pistachios, cranberries, shallots, salt, juice of lemon, and any other optional ingredients. Toss to combine.

Scoop quinoa into squash halves, place back in the oven for 10 minutes to warm if needed, and serve.

Notes:

For the quinoa I used a blend of 1/2 cup white and 1/2 cup tri-color quinoa. Feel free to use all of one type or mix and match to your preference.

Seek out organic cranberries if possible. Unsweetened is best but can be hard to find. The ones I have here are from Trader Joe's which are organic but sweetened.

Enjoy!

dessert

RAW VEGAN PUMPKIN PIE with WHIPPED COCONUT CREAM

5:48 PM

If you wish to find nirvana, search no further, fortunate fellow. I've made a couple raw pumpkin pie recipes before. In fact, raw pumpkin pie holds a special place in my heart because it's one of the first raw dessert recipes I ever made, over 3 years ago, and my memories of those times are still clear in my mind. Ah, the beginning of my journey; way back when I didn't think anyone read my blog (and no one really did) and my photos were just depressingly bad. I think my writing style hasn't changed much - I still ramble about nothing in particular. You guys seems to like my stream-of-consciousness prose though, and that is probably why it has survived. Of course, it's also just part of who I am, and it's very useful to me to write in this way; it provides me with a direct reflection of my inner being.

I write quite a lot of "poetry" or whatever you want to call it, and the amount of writing I do has increased in the past month or so. Mostly due to me getting out of a heart-breaking relationship and knowing that I need to reconquer my independence; not merely as a girl or human, but as a spiritual, living unit of energy in this universe. I am happy to say I have been successfully rediscovering old pastimes and finding renewed fulfillment in them. Some are yoga, meditation, writing, reading, and general arts and crafts. Music has also been playing a paramount role. Music done right is, in my humble opinion, the sound of the human condition, often begging a reaction. Fortunately I have friends who are offering up some amazing artists and albums, and currently my favourite way to spend an evening is by myself, lights out, incense and and candles lit, lying in corpse pose (or low-back Savasana) and meditating on an entire album.

My happiness comes down to my selfishness. I'm not ashamed to say that I'm a selfish person; because I think we all are, it's part of being human, but many of us don't want to admit as much. I care for others' and their well being deeply, but ultimately I put myself first. My logic is: I can't love anyone if I don't love myself. So, I am constantly working on improving me, so I can love myself in a more fundamental way. It seems (to me) that a lot of people don't love themselves enough or at all, so they don't feel whole unless they are with others who give them validation and affection. Obviously this is not practical. On the other end of the spectrum, we have those who only love themselves in an inflated way, and they don't give love to anyone else. The solution is a balance: find wholeness in you and you alone, then progress to sharing that wholeness with others. Be happy in being yourself, and love whatever you are. If you don't love what you are, work out what you would like to change and go from there. But certainly everyone deserves all the love in the world, there are no exceptions in my opinion.

Now, where were we!? Ah yes, pumpkin pie. This Autumn, get healthy/jiggy with it and serve up a pie filled with whole food goodness and mind-blowing flavour. My mom bought a couple sugar pumpkins at the farmers' market and I immediately chopped them up, threw them on a raw pie crust and voila. Bliss in a bowl/plate/whatever. For real, all that is in this is walnuts, raisins, pumpkin, coconut oil, spices, and whatever sweetener you like. THAT'S IT. Ain't life magical? Here's where you answer, "Yes"! This recipe gets simpler every time I make it, and what we've got here is the truly bare-bones version. So go ahead and change it up as you want to. It's all about what you want. Let's eat.

RAW VEGAN PUMPKIN PIE with WHIPPED COCONUT CREAM

Crust:
2 cups walnuts
2 cups raisins
Pinch of salt (optional)

Pie filling:
1 sugar pumpkin, peeled, seeded and cubed (about 6-7 cups)
1/4 cup melted coconut oil
3-5 tablespoons coconut nectar or other preferred sweetener
1 teaspoon cinnamon
1/2 teaspoon each of nutmeg, ginger and cloves

Whipped coconut cream or cashew cream

To make the crust: pulse the walnuts in a food processor until they're crumbs, add the raisins and salt and process until it begins to stick together. Press into a pie dish and put in the fridge.

To make the filling: blend all the ingredients until smooth, adding however much of the spices you like. If it's quite runny, let it thicken in a bowl in the fridge. Spread into your crust and refrigerate overnight until it's set. Slice and serve with whipped coconut cream, cashew cream or your fave vegan ice cream!

basil

MUSHROOM, BELL PEPPER & BASIL STIR FRY

10:24 AM

This recipe is one of those on a whim recipes that just came about from cleaning out the fridge. I had all the ingredients in my kitchen, put them together and even shared my dish on Facebook and Instagram last week. It went well and I decided to put it into the recipe collection. I originally made this without any oil, using water to stir fry my vegetables. I simply forget that you can do that with great tasting results and will do it more often from now on. You could also use veggie broth for extra flavor if you like. In this recipe you'll have the option to either use oil or the water as you like. Since then I've been buying the ingredients to make this because it's just that good. I love basil and this stir fry is really all about the basil! I'm lucky enough to live in So Cal and have access to fresh basil year round. I use two cups in this recipe but feel free to add more if you like! I hope you're able to find it readily available too. As for the other vegetables, you can mix them up using whatever you like. That's what I love about stir-fry's is that they are so versatile. Try using different colored bell peppers, zucchini, bean sprouts, broccoli or carrots adding or replacing anything you don't care for...pretty much anything will work here.

Lately, I've been buying tofu labeled either 'Sproutofu' from Wildwood or 'High Protein' from Trader Joe's. Both are high protein and extra firm. I find these do not need to be pressed making them a bit easier to work with in that you can skip the pressing process. They are so dense that there is no room for water to collect. Simply open your package, cut as desired and cook. It takes on the flavors surrounding it very well and has a nice tender texture. If you can find these in your local store, I highly recommend giving them a try. If you can't find these then you will still want to press your tofu for this recipe to release as much water as possible.

So simple to assemble and serve!

MUSHROOM, BELL PEPPER & BASIL STIR FRY

Ingredients

8 oz. mushrooms, sliced
1 red & green bell pepper, julienned
1 large onion, sliced
3 cloves garlic, chopped
2 cups basil, lightly packed
1/4 cup tamari, coconut aminos or soy sauce
1 tablespoon maple syrup
1 tablespoon corn starch
red pepper flakes, to taste (I used 2 teaspoons)
1 - 2 tablespoons sesame, coconut, olive or grapeseed oil OR water stir fry (see notes)
10 oz. extra firm tofu, cubed (high protein pref), cut into 3/4 inch cubes
cooked grain of choice to serve (brown, basmati or jasmine rice...quinoa or soba noodles would be great too)
black or white sesame seeds, for garnish

If using non-high protein tofu, start by pressing your tofu (if using high protein tofu as mentioned above there is no need to press). Place your block of tofu either between a few sheets/or folded paper towel OR between a clean folded dish cloth. Place a heavy book, or pot, on top and let sit for about 20 minutes. Remove weight and cube your tofu.

Prepare your vegetables. In a small bowl, combine the tamari, maple syrup, corn starch and red pepper flakes. Set aside.

In large skillet/wok, heat oil/water over medium high, add onions, garlic, bell peppers and mushrooms. Stir fry for 5 minutes. Add in the wet mixture and toss to coat. Add in basil and tofu, mix well and cook another 5 minutes, or until vegetables are just softened, tofu is warmed and sauce has thickened. Add more tamari and pepper flakes to taste.

Serve over grain of choice (I used a sprouted brown rice here) with a sprinkle of sesame seeds on top.

Notes:

Feel free to use a larger block of tofu if you like. No need to buy a larger block and not use it all. It will just make your meal more protein packed. Feel free to omit the tofu all together if you like!

Try doing a water or vegetable broth stir fry in place of using oil. Use 1/4 cup water/broth in place of the 1-2 tablespoon oil.

Bon Appetit!

avocado

AVOCADO CHOCOLATE MOUSSE CAKE with GOJI BERRIES

6:31 PM

If you like avocados and you like chocolate; you will appreciate this recipe. Its creaminess is thanks to those magical green monsters that are full of healthy fats, protein and fiber, all wrapped up in one delicious package. When I eat avocados, I like to massage the seed on my face and neck, it feels good and it simultaneously rubs the avocado meat on my skin which is great for it. Just remember to wash it off, otherwise people will think you are turning into a goblin...

But hey, maybe it's been a dream of yours to look like a goblin. In that case, you're welcome.

I was gonna make these into individual cakes but decided that I'd throw everything together in a large spring form pan just because I haven't done that in awhile and it DOES seem more impressive. Don't you agree? If not, too bad. What's done is done, buddy. And what's done is also deliciouusss. I didn't add too much sweetener to this, so the flavour of the avocado comes through and combines with the cacao powder and raisin-walnut crust to create a smooth, decadent, uber nutritious experience in your mouth. Yes, it is an EXPERIENCE.

I kinda sorta made this cake as a happy birthday present for my friend (whose name is ALSO Emily, go figure). Almost all my friends are 20 now! We be growin' up, yo. I think my soul is like 72 years old though, and I've always felt that way. These days, instead of wishing my loved ones a "happy birthday", I tend to say "happy continuation day" instead. It's a Buddhist thing. See, in Buddhism it is taught that we are all part of the universe and the universe is equally part of all of us; it has been this way for eternity. Thus, we are never really born and likewise never really die. We simply continue to be! I dig it.

And what better way to "continue to be", than with raw vegan chocolate mousse cake? No better way - this is it, people. So make this recipe, nom it down and thank the universe and your own creative spirit for the gifts of life and ability! I hope you are having an amazing week; I know I am. It's safe to say that things are going swell, even swimmingly! And you know when ANYBODY says "swimmingly", they must be feeling freaking fantastic... listening to this mix doesn't hurt either.

AVOCADO CHOCOLATE MOUSSE CAKE with GOJI BERRIES

Crust:
1 cup walnuts
1 cup raisins

Mousse cake:
2 avocados
1/4 cup melted coconut oil
3 tablespoons cacao powder
2 tablespoons maca powder
1 teaspoon vanilla powder
3-4 tablespoons coconut nectar or date paste
Pinch of salt

Topping:
1 tablespoon each of almond butter, cacao powder and coconut nectar
1/4 cup dried goji berries

To make the crust: pulse the walnuts into powder in a food processor, then add the raisins and process until it begins to stick together. Press into the bottom of a small spring form pan. Put in the fridge.

To make the cake: blend or process all the ingredients until smooth and thick. Spread evenly on your crust and refrigerate for 3 hours or overnight.

When ready to serve: take our your cake. Make the chocolate sauce by stirring the almond butter, cacao powder and coconut nectar together until smooth. Drizzle over your cake and garnish with goji berries. Slice. Ain't it nice? Oh, I also sprinkled some chia seeds on there.

delicata squash

Roasted Delicata Squash Fries + Sriracha

7:57 PM

I love eating seasonally for two great reasons. One, it's happens to be cheaper. And two, it makes it more exciting to anticipate the coming seasonal harvest. It's time for the fall season's delicata squash and here it is simply roasted, salted and served with the ever wonderful and highly addicting sriracha. If you don't like heat you can just as well serve this with any kind of ketchup mix like this one from Dulcet: Peppery Moroccan Ketchup (their site is where the inspiration for this recipe came from, even the picture is inspired from here) or you can try making a quick curry ketchup. You may also opt to try it with a Cashew Sriracha Cream Sauce. The simple flavor of the squash pairs well with a robust flavored condiment. I love it with the heat of the sriracha myself (it's good for the sinuses and the facial sweat glands!) but am curious to try out some of the other condiments mentioned for variation. These can be served alone as a mono meal or as a snack. You can also pair it with a sandwich, veggie burger or possibly a simple tomato soup. You may even find me topping these on a bed of quinoa, adding a drizzle of sriracha on top! These roasted squash fries are a simple way to enjoy this seasonal vegetable and something to look forward to each year as fall arrives.

Don't throw those seeds away! You can try roasting them with this recipe for Roasted Delicata Squash Seeds. It simply uses coconut oil, cinnamon and salt but feel free to use whatever spices you like in place of the cinnamon.

And yes, just in case your wondering, you can eat the skin too!

Roasted Delicata Squash Fries + Sriracha

Ingredients

1 medium sized delicata squash
olive, grapeseed or coconut oil
mineral salt
sriracha

Wash and dry your squash. Trim ends off. Cut squash in half lengthwise, scrap out seeds and cut into 1/4 - 1/2 inch thick slices.

Roast your squash 1 of 2 ways:

1. Oven: Preheat oven to 500 degrees f. . Place squash on baking sheet, or two if needed, and use just enough oil to lightly coat squash on both sides. Spread squash in an even layer so as to not touch. Sprinkle with mineral salt. Bake for 10 minutes. Remove from oven, using tongs or spatula flip squash over, bake another 8 - 10 minutes, or until both sides are nicely browned (your oven may vary).

2. Broiler: Set broiler to medium. Place squash on a baking sheet, use just enough oil to lightly coat squash on both sides. Spread squash in an even layer so as to not touch. Sprinkle with mineral salt. Place under broiler and cook for about 6 minutes. Flip squash over using tongs or spatula, bake another 2 - 4 minutes, or until both sides are nicely browned. Once you flip be sure to keep an eye on them so they don't burn and overcook. (This method may take 2 or 3 batches to complete depending on the size of your broiler)

Serve with sriracha. Feel free to use any condiment you like.

Notes:

These won't be crispy but they will be delicious!

Enjoy the season's harvest!

dinner

PORTOBELLO MUSHROOM CASHEW CHEESE BURGERS

6:30 PM

If you think these look good, they taste even better than they look. If you think they look weird, they still taste better than they look... (in this case, much better?) I ate them all by myself because I'm a wild, greedy animal like that. You should know this by now.

My mom bought portobello mushrooms and organic spinach from the farmers market on the weekend so I wanted to make a recipe with them for you guys. Eat local! Yeah, baby! I initially planned on making portobello "steaks" with spinach pesto and cashew cheese but wound up not making pesto (instead simply serving the mushrooms with crisp spinach leaves) and calling them burgers because I stacked 'em like sandwiches. What up, simplicity.

Maybe I make things up in my mind - well, I DEFINITELY make things up in my mind, but I mean in this particular instance - because I thought the cashew cheese tasted a little bit like mustard, which conveniently paired deliciously with the fresh tomatoes, herbs and marinated mushrooms. Serve these "burgers" with salad and a raw dessert (look no further than this blog, hint hint) and you will plausibly be able to convince your most critical skeptics that raw vegan grub is actually kick-ass. 'Cause it is.

The weekend was pretty crazy for me. Friday night I went to a classical music concert that my medieval European history professor told me about; it was performed in a church and was beautiful and moving. Then I headed to a club to see my friend's fashion show and dance like it was the end of the world (in a good way). I licked some celebrities and some people licked me; a great night. I went to sleep at 3 AM and got up at 7 AM - an ungodly hour for me, normally - to jump on my dads motorcycle with him and ride up to Lilooet and back! It took about 8 hours and we had gorgeous weather for most of it. The scenery was absolutely breath-taking, empowering and humbling all at once; the autumn mist and colours made it extra special. I love this province. We stopped in at an Oktoberfest my dad's friends were throwing in West Van just so he could say hi and steal some veggie burgers and strudel.

Got home that night at about 8 PM, had a quick shower, gulped down some raw hot chocolate and headed over to my romantic partner's house for a Halloween party with my friends. It was... eventful and entertaining. Slept for a few hours after FINALLY getting to sleep at like 5 AM, then went for ridiculously delicious Indian food. No seriously, it didn't even make SENSE how good that chana masala tasted. I also have a theory that food tastes better when someone else pays for it. Got home that evening and studied for my history mid term exam, which I wrote this morning.

That was my weekend.

Today, I enjoyed the majestic foggy weather up on campus then headed home to be crafty with beads AND creative with mushrooms. Made these. Photographed 'em. Here they are for you.

Much love.

marinated portobello cashew cheese burgers with herbs & tomatoes

Marinated mushrooms:

4 portobello mushrooms

1 tablespoon extra virgin olive oil

1 tablespoon liquid aminos (or soy sauce)

Cashew cheese:

1 3/4 cups cashews

1/2 cup water

1/3 cup nutritional yeast

Juice from 1 lemon

2 peeled garlic cloves

2 tablespoons miso

Salt and herbes de provence, to taste

Toppings:

Sliced tomatoes

Fresh chopped chives, spinach and parsley

Anything else your heart desires

To marinate the mushrooms: rub them down with the olive oil and liquid aminos then place in your dehydrator or oven at its lowest temperature for about 3 hours, or until they have softened and darkened and smell amazing.

While they are marinating, make the cashew cheese: blend all the ingredients until smooth and thick. Taste and adjust accordingly. Scoop into a bowl lined with cheesecloth and let it sit somewhere for at least 2 hours (or, if you've got time, let it age for a few days).

When everything is ready, spread your cheese onto your mushrooms and layer with herbs and tomatoes. You can double-shroom it (that is now a term) if you want, and/or use fresh mushrooms instead of marinated. Note: you're gonna have lots of left over cashew cheese. Let it sit in a quiet spot overnight then put in the fridge and eat within a week.