Mini-Cleansing & Cleansing Beet Juice Recipe

I have been dragging lately - physically and mentally - something has just been "off" the last couple weeks. Then, when I woke up yesterday morning with a stomach ache and a serious case of the grumps, I knew, it was time for a mini-cleanse.

What I mean by mini-cleanse is a gentle reboot of my system. Out with the bad stuff and in with lots and lots of the good. I'm not doing any crazy master cleanse (which, for the record, I don't think is a good or healthy way to cleanse one's body), I'm basically doing a dialled-back version of a full on cleanse, which for me generally includes eating only organic fruits, veggies and non-glutinous whole grains, lots of rest, lots of exercise, loads of water and herbal tea, a trip to the infrared sauna, exclusively 100% natural soaps and no tv/computer.

So, since I'm in super busy, lead-up-to-midterms time at school, doing all of that is just not practical. So instead I'm simply getting rid of the bad stuff (wheat, sugar, salt, caffeine, alcohol) and eating all the fruits veggies and whole grains my body can handle (yum!). I'm also allowing myself trail mix, for when I'm on the go, but obviously salt free trail mix. I'm going to make a point to get better sleep, which I have not been doing very much of lately. Top that all off with lots of water and herbal tea, and hopefully I'll be feeling back to normal in a week.

One way I will be getting all those fruits and veggies in is with fresh homemade juice. One of my favourite juices (which is also very cleansing) is as follows:

Cleansing Beet Juice

1-2 inch chunk of ginger
1 medium beet, scrubbed
1 medium carrot
4 apples
10-20 drops milk thistle, optional

Juice the ginger first, followed by the beet, carrot, and apples. Add the milk thistle drops to the juice, if using, and stir. Serve and enjoy!

Both the beets and the milk thistle are very cleansing to your liver, and your liver is a very important organ! A lot of people associate liver problems with heavy drinking, which is true, but even if you are not a heavy drinker chances are your liver needs some extra tender lovin' care. Our liver is like our body's filtration system, and with all the processed junk we consume it can get pretty beat up.

That's why I love this juice. First off, it's delicious. Even if you are some crazy person who doesn't like beets, fear not, this is not very beet-y tasting. It is actually quite sweet, kinda like an earthy apple juice. Then secondly, it cleans your liver! It's like a delicious superhero. You can be sure I will be drinking this as my afternoon snack everyday this week.

Of course, this juice is good (and good for you) anytime, so no need to reserve it for your next (mini-) cleanse!

Enjoy!

Veg Jenski xo

ps. Here are some other resources you might find helpful:

I highly recommend jae steele's book Get It Ripe. Not only is it full of delicious vegan recipes, but it has really helpful tips on healthy cleansing. You can check out this post from her blog Domestic Affair, in which she talks about fasting, to get a feel for her. Also, I swear by the "Liquid Apple Pie" fibre drink recipe in the post when I'm cleansing (though I leave out the wheat bran and the bentonite clay).

Whole Living had a 21 day cleanse routine that they promoted this January. A friend of mine did it, and she really enjoyed it. Maybe you want to check it out?

If you are interested in juice cleanses, you can check out this post from My New Roots.

Raw Ginger Peach Granola

Peach season is in full swing and I just can't get enough of 'em. Peaches get along swell with my very favourite root, ginger (just ask herbal tea drinkers everywhere), so the pair where a natural choice to dress up some raw granola.

This quick breakfast or snack will keep you feeling full and energized till your next meal and it's darn tasty too! Feel free to top it with nondairy milk, nondairy yogurt, or whatever you usually like your granola with, but personally I love it all on it's own. The mix of textures - crunchy nuts, chewy dried cranberries, juicy peach chunks - is heavenly to me and the flavours marry so well, it almost seems a shame to drown it in almond milk.

To make it truly raw be sure to use raw coconut flakes and raw dried cranberries. If you are not on a strict raw food diet you can use regular unsweetened coconut flakes and unsweetened dried cranberries, it's delicious either way.

Raw Ginger Peach Granola


Makes one serving

One ripe peach, pitted and diced
3 tbsp slivered almonds
2 tbsp walnut pieces
2 tbsp unsweetened coconut flakes
2 tbsp dried cranberries
1/2 inch fresh ginger, peeled

Put all the ingredients except the ginger in a bowl and toss lightly. With a microplane grater, grate the ginger over the bowl. Mix the ginger in thoroughly.

Add nondairy milk or yogurt if desired and serve immediately,

Enjoy!

Veg Jenski xo

Whole Grain Wheat-free Pizza Crust

I love me some pizza, but I don't love wheat quite so much. I'm not gluten-intolerant, but over the past few months I have greatly reduced my wheat intake and I've never felt better. We can all benefit from eating less wheat - our bodies just aren't built to process the amount most of us eat - but it can be difficult to find ways around eating it.

So here is a much healthier take on your standard pizza crust. I'll be the first to admit that this crust is different from what you're probably used to, and unapologetically so. It's crunchy, nutty and dense, in a delicious, satisfying way.

I must give some credit to Mark Bittman, as it was from his book How To Cook Everything Vegetarian that I first learned the basics (and the joy) of making my own pizza crust and this recipe is very much the hip, healthy, wheat-free cousin of the one he shares in that book.

Top this crust with your favourite fresh ingredients. I think the best part of making pizza at home is trying out different topping combinations and anything goes! Here's a little inspiration:

With one of mine I went for a classic margarita pizza, topping it with tomato sauce, Daiya mozzarella style shreds, fresh basil leaves, garlic and cherry tomatoes. On the second, I decided to try out an antipasto feel, topping it with pesto, marinated artichokes, sun-dried tomatoes and a sprinkling of pine nuts.

Whole Grain Wheat-Free Pizza Crust

Makes two small pizzas or one large pizza.

2 cups spelt flour, plus more for dusting
1 cup medium cornmeal
2 tsp active yeast
2 tsp sea salt
1/2 cup cooked quinoa
3 tbsp olive oil, divided
1/2 - 3/4 cup water

Your favourite sauce and toppings

In a food processor, pulse the the flour, cornmeal, yeast and salt to combine. Add the quinoa and pulse once or twice to incorporate. With the processor running slowly pour in 2 tbsp of the oil and a 1/2 cup of the water. The flour mixture should combine into one cohesive dough ball. If the dough is not yet come together into one ball, add more water slowly, with the processor still running. You shouldn't need more than 3/4 cup of water overall.

Turn the dough out onto a work surface dusted with spelt flour. Knead the dough in to a smooth ball, then transfer into a bowl. Pour the final tbsp of oil over the dough and turn it in the bowl to coat. Cover the bowl with a clean tea towel and set aside to rise for 3 - 4 hours. You can cut the rising time short if you need to, but try to let it rise for at least 2 hours. 


When the dough is done rising, preheat the oven to 500º

Turn the dough out onto a floured work surface again and knead. On a parchment lined baking sheet form the dough into one large crust or divide the dough in two and form two small crusts. Top with you favourite toppings and put in the oven. Bake for 12 minutes.

Remove from the oven and enjoy!

Veg Jenski xo

Ethiopian Kale Over Quinoa

This recipe is pure, simple and delicious. Kale and quinoa - two real superfoods - are prepared simply in Ethiopian inspired spices to create a harmonious dining experience. While eating this meal you are likely to sit back and think, "I should move to the mountains and meditate and eat this everyday - and live blissfully to 150 years-old".

This meal is so nutrient rich, I don't even know where to start! Quinoa is a complete protein, high in iron, phosphorus, magnesium, folate and is gluten-free. Kale is quite possibly the most nutritious vegetable in the world, containing antioxidants, high levels of vitamin A, K & C, beta carotene and calcium. And I'm really just naming a few of the good things in these two wonderful foods!

The dish is rounded out with carrots, ginger and spices - all boasting health benefits of their own.

The following spice mix recipe is a take on the Ethiopian spice mixture, berbere. If you can find real berbere, by all means, use it! But it is tricky to find in North America, so this version will suffice. The recipe makes more than you will need for the kale, which is great because you will be spicing everything with it once you taste this dish.

Berbere Spice Mix

1 tbsp paprika
1/2 tbsp onion salt
2 tsp ground red pepper
1/2 tsp garlic powder
1/2 tsp dried basil
1/4 tsp ground ginger
1/8 ground black pepper
pinch each: ground cloves, cinnamon, cardamom, nutmeg, allspice, cumin and tumeric

Blend the spices well and keep in an airtight jar.

Ethiopian Kale Over Quinoa

Makes 2 servings

1 cup quinoa
2 cups water
1 inch fresh ginger, divided
2 tbsp olive oil
1 large carrot, quartered lengthwise and sliced into chunks
1 hot pepper (varitey of your choice), minced
1/2 tbsp berbere
1 bunch kale, stemmed and leaves torn

In a pot, combine the quinoa and water. Grate half of the ginger into the pot and stir to combined. Cover and bring to a boil. Reduce heat and simmer for 15 minutes, until all the water is absorbed.

Meanwhile, heat the oil in a large skillet over medium heat. Add the carrots and pepper, and grate the remaining ginger into the mix. Toss, cover and allow to cook, stirring occasionally for 10-15 minutes until the carrot is softened and starting to brown. Uncover and incorporate the berbere. Add the kale, and stir constantly until the kale is coated in the spices and has wilted down, about 3-4 minutes.

Plate the quinoa and top with the kale mixture.

Serve and Enjoy!

Veg Jenski xo

Papaya Salad

Ok, so this salad definitely isn't local, but it is delicious, nutritious and very filling! It is a perfect meal for a hot day when you need something to cool you off and transport you to an imaginary tropical paradise.

For the greens I used baby spinach and arugula (both of which are local and seasonal). Arugula's peppery taste is a perfect compliment to the citrusy-sweet thing going on between the salad dressing and the papaya. And you all know how I feel about spinach (see Spinach Pie Two Ways).

This recipe marks my first post with nuts, which is kind of odd beacuse I eat nuts everyday. The cashews add a lovely crunch to this mostly soft salad, but can be omitted if you suffer from nut allergies.

And I've said it before, but it bears repeating: Roll your limes before juicing them! You will get way more juice out of them this way, for real. Just roll them under you hand on the counter while applying gentle pressure. Then slice, juice and enjoy your hard earned lime juice!

Papaya Salad

Makes 4 servings

For Dressing:

Juice of two limes (about 4 tbsp)

1 tbsp coconut oil, at room temperature (so it's in liquid form)

Salt & Pepper, to taste

For Salad:

2 cups baby spinach

2 cups arugula

1 papaya, peeled, seeded and cubed

2 avocados, peeled and cubed

1/2 cup raw cashews

Lime slices or wedges for garnish (optional)

To make the dressing: Mix the lime juice and coconut oil in a small bowl, until well combined. Add a couple dashes of salt and pepper, to taste. Set aside. A note on salad dressing: If you're new to making your own salad dressing, when you taste your salad dressing it should be slightly more acidic than you want it to be. The water in the greens and fruit will neutralize the acidity. 

To make the salad: Spin the spinach and arugula in a salad spinner, then transfer to a salad bowl. Top with the papaya, avocado and cashews and toss. Dress, toss and serve immediately. If you want the salad to look like it does in the picture: After spinning the greens, plate them on four plates and top each with a quarter of the papaya, then a quarter of the avocado, then sprinkle with a quarter of the cashews. Drizzle with a quarter of the dressing (about 1 1/4 tbsp for each serving) and top with a lime slice. Serve immediately after dressing.

Enjoy!

Veg Jenski xo

Garlic-Chili Asparagus

More asparagus! I just couldn't help myself really. I gorge myself on asparagus this time of year, when fresh local spears abound and you should too.

Also, after last week's long, multi-tasking recipe I wanted to show the simpler side of asparagus. Asparagus needs very little to be absolutely delicious. Most of the time I just boil it for about 5 minutes in lightly salted water or roast in for 10-15 minutes in a little (vegan) butter.

Today's recipe takes the simplest roasted asparagus and infuses it with a little pizazz. The chili and garlic flavours boost the asparagus without being overly pronounced, so it works as a side next to just about any meal. But if you're planning a Mexican feast, definitely use the optional lime wedges to kick the flavour up.

Garlic-Chili Asparagus

1 tbsp Earth Balance (I use the soy-free variety) or other vegan margarine
1/2 tsp chili powder
pinch garlic powder
1 bunch asparagus, ends trimmed
a couple pinches sea salt
1 lime, cut into wedges (optional)

Preheat the oven to 450º

Put the Earth Balance in a small bowl and add the chili and garlic powders. Stir until well combined and the Earth Balance is softened. (What you just made is called a compound butter - basically butter with seasoning mixed into it, but compound butter sound so much fancier. When people ask you how you made this asparagus, make sure to say "oh, well I just made a compound butter and brushed the asparagus with it" - they will be impressed.)


Put the trimmed asparagus spears into a roasting pan and brush them with the compound butter, make sure to get all sides and the tips of the spears. Sprinkle with sea salt and put the pan in the oven.

Roast for 10-15 minutes, depending on the thickness of the spears. They're done when the shafts can be easily pierced with a fork.

Give them a squeeze of lime juice (if using) from one of the wedges and serve with the remaining wedges.

Enjoy!

Veg Jenski xo

Springtime Casserole

Nothing says Spring quite like asparagus (with the possible exception of rhubarb) and it stars here in this super nutritious casserole. Pair this with a simple green salad and you have a meal sure to impress the capri pants off your dinner guests. 

There is a lot going on in this dish, and I know the instructions may seem a little daunting at first glance, but I promise you it's worth the little bit of extra work and comes together a lot quicker than the instructions would lead you to believe!

But before we go any further, I would like to take a moment to talk about fiddleheads: 

What are fiddleheads, you ask? These are!

Fiddleheads are wonderful. I would have started this post with "nothing says Spring quite like fiddleheads" if it wasn't for the very short period they are in season, which makes them hard to squeeze into most people's culinary lives. For this, and a few other reasons I will mention shortly, the fiddleheads in this recipe are optional and can easily be replaced by a second bunch of asparagus. Asparagus and fiddleheads have a very similar flavour, so it doesn't take too much away from the casserole to go without - but if you want to fully ensure the aforementioned impressing of dinner guests, the fiddleheads are the clincher.

Fiddleheads are the trimmed tips of the fiddlehead fern. They contain Omega 3 and 6, are high in iron and fibre, and I recently read a little blurb on them in a magazine that mentioned a possible link between the alpha-carotene they contain and longevity. Pretty cool, huh? 

But, with the good comes the . . . .

If you haven't worked with fiddleheads before it is important to note that they must be cooked properly. Fiddleheads can cause food poisoning if prepared incorrectly, so please take a moment to read this helpful info sheet and fear not, I will go over this again in the recipe instructions. 

All this being said, don't get too paranoid and pre-boil the heck out of the poor things, they are very delicate and will begin to disintegrate if over cooked. As long as you follow the instructions they won't make you sick.

Now back to the casserole!

As I said at the beginning of this post, this casserole packs a lot of nutritional punch (aside from being just plain delicious, if I do say so myself). You have the asparagus, which is chalk full of vitamins, minerals, protein and dietary fibre, the sauce, which is made from eggplants (this is an excellent way to get people who are not fans of eggplant to eat eggplant) which is rich in vitamin C, and all this tops a tasty polenta crust, which is gluten-free, a great source of protein (a serving of polenta contains more protein than an egg) and it also contains several vitamins and minerals, like A, C, potassium and phosphorus.

When choosing your cornmeal for the polenta, always go organic. This goes for all corn products as a lot of the conventional corn out there comes from genetically modified seeds, and there are no labelling laws in Canada for genetically modified foods.  Some countries do have labelling laws, so if you're not sure if they do where you live, look into it! Less GMOs is better for you and better for the planet.

So, without further ado, here is the recipe:

Springtime Casserole

Makes 6-8 servings

The Veggies:

1 bunch asparagus, ends trimmed and stalks cut in half 

about 2 dozen fiddleheads or another bunch asparagus, prepared the same as the first bunch

2 tbsp olive oil

4 cloves garlic, minced

5 or 6 cremini mushrooms, stemmed and sliced

For Polenta Crust:

3 cups water

1 tbsp olive oil

1/2 tsp salt

1 cup medium grind cornmeal

For The Sauce:

1 very large or 2 medium eggplant(s), peeled and cubed

1/2 cup canned crushed tomatoes

2 roasted red peppers, pureed in a small food processor or blender

1 tsp dried oregano

1 tsp dried basil

1/2 tsp salt

1/2 tsp ground black pepper

a pinch or two of cayenne pepper

If you are using the fiddleheads, prep them first as follows: trim the ends and pick off as much of the bits of brown skin on them as possible. Put them in a colander or strainer and rinse under cold water for several minutes, tossing them as you rinse to make sure they are thoroughly cleaned. Bring a small pot of water to a boil and boil the fiddleheads for 10-15 minutes. Strain the fiddleheads and set aside. Discard the boiling water and clean the pot thoroughly.

Prep the asparagus by blanching in boiling water for 5 minutes. Strain and set the asparagus aside.

Lightly oil a 7x11" (or similar sized) baking dish. Set aside.

Next prepare the polenta: Combine the water, oil and salt in a pot and bring to a rapid boil. Turn the heat down to medium-low (really as low as it will go without ceasing to boil) and slowly pour the cornmeal in, stirring constantly. Continue to stir for about 3 minutes until the polenta is a smooth thick consistency. Immediately transfer the polenta to the baking dish, and smooth it to create an even bottom crust. Set aside. For first time polenta makers: while you're stirring, the polenta will bubble and spit up at you. So seriously, turn the heat down as low as possible! Usually I will turn the dial down to 2 or 3 while I am pouring the cornmeal in to the water, and then I will turn it down more to just above 1, about a minute into stirring, as soon as I see the first signs of bubbling.

Next prepare the sauce: Put the eggplant cubes in a pot and fill with water. The water doesn't need to cover the eggplant, as long as it comes about half way up. Put the pot over high heat, cover and bring to a boil. Cook for 8-10 minutes, until the eggplant is very soft. Turn the burner off and remove the pot. Strain and return the eggplant to the pot. Mash the eggplant with a potato masher until very smooth. Turn the burner back on to low and return the pot to the heat. Stir in the tomatoes, red pepper, oregano, basil, salt, pepper and a pinch of cayenne. Stir until well combined and heated through. Taste and adjust salt, pepper and cayenne to your tastes. The sauce should have a peppery kick, without being spicy. Set aside.

Preheat the oven to 350º

Heat the oil in a large frying pan over medium low heat and add the garlic, sautéing for a minute or two until fragrant. Add the asparagus and toss until coated. Allow the asparagus to cook for 5-10 minutes, tossing once or twice. Add the mushrooms and fiddleheads (if using) and toss gently to combine. Cook, stirring once or twice, until the mushrooms begin to release their liquid. Add the sauce to the pan and stir to combine. Remove from heat and pour over the polenta crust, spreading gently to evenly distribute the mixture.

Transfer the casserole to the oven and bake for 10-15 minutes until it is heated through.

Serve and enjoy!

Veg Jenski xo

Herbed Yukon Gold Home Fries

After a very long post last week I’m going keep this one short and sweet (well . . . short and savory, I guess).

These potatoes are quick, easy and absolutely delicious! Seriously, I ate the whole test batch in one sitting. They are also super versatile and would be just as at-home next to (vegan) sloppy joe’s as they would be siding a fancy-shmancy portobello steak and salad.

One of the best things about Spring and Summer is fresh local herbs and this recipe really lets them shine. Try mixing and matching different combinations of the suggested herbs. The combo I used (in the picture above) is tarragon, marjoram and rosemary, but change it up depending on your mood or what you have around.

Thyme, Rosemary & Marjoram

Herbed Yukon Gold Home Fries

Makes 4 side dish servings

¼ cup loosely packed leaves of each of the 3 fresh herbs you choose (suggested herbs: Savory, Thyme, Rosemary, Tarragon, Marjoram)

2 tbsp olive oil

Salt & Pepper to taste

4 medium-large Yukon gold potatoes, scrubbed and chopped into thick wedges
1 medium yellow onion, sliced in half moons

Preheat the oven to 425º

In a blender or small food processor, blend the herbs and oil until well combined. 

In a bowl toss together the potato wedges and onion slices. Toss in the herb mixture, salt and pepper, until the potatoes are well coated.

Spread the potatoes on a parchment lined baking sheet and put in the oven. Bake for 25 minutes, until the potatoes are browned and easily pierced with a fork, and the onions are beginning to caramelize.

Enjoy!

Veg Jenski xo

Cilantro-Lime Beet Burgers

This week at the Market I picked up a huge bag of local quebec grown beets for $2! I don't eat beets enough, but I have been meaning to use them more for quite awhile, so this seemed like the time to give it a go.

Beets are great - they are grown locally all year round, they're rich in potassium and fibre, and they boast that beautiful red colour that can also be used as a natural food colourant. Beets have a uniquely earthy/sweet flavour and are a lot more versatile than they often get credit for.

So, with my bag of beets in hand I rushed home to begin my beet adventure!

While trying to decide what to do with them, I thought of a restaurant in my neighbourhood that serves these crazy veggie burgers made of pureed beets, ground nuts and oatmeal - crazy good, that is. So, with their inspiration I decided to create a beet burger of my own.

These burgers are really quick and easy to throw together - and they are super flavourful, with only a handful of ingredients. They are also reminiscent of a ground beef burger in look and feel - well, reminiscent in a vegetable-y way - making big, thick, meaty patties.

Try them on a whole wheat bun, topped with sliced avocado (as pictured above) or even better, fresh homemade guacamole. Or, try them with your favourite go-to burger toppings - anything goes!

Enjoy!

Cilantro-Lime Beet Burgers


Makes 6 burgers


2 19oz cans white kidney beans, drained & rinsed
3 limes, juiced
1/8 cup water
A few large pinches of salt & pepper
2 1/2 cups grated beets (2-3 beets, depending on size)
3/4 cups chopped fresh cilantro

Preheat the oven to 350º

Combine the white beans, lime juice, water and a couple pinches of each salt & pepper in a pot over medium heat. Stir occasionally until heated through, about 5-10 minutes. Remove from heat and mash until you have a nice thick white bean paste. Add another pinch or two of salt and pepper, to taste.

In a large bowl combine the bean mash with the beets and cilantro. Mix thoroughly.

With your hands form into 6 thick burger patties and place on a parchment lined baking sheet.

Bake for 20 minutes, then flip and bake for another 15 minutes.

Top and enjoy!

Recipe Notes:

- The bean mash should make about 2 1/2 cups, and can also be enjoyed on its own as an alternative to mash potatoes, with a lime-y kick!
- Roll the limes on a table under your hand before juicing to get the most juice out of them