Tag Archives: Fruit and Vegetable

Vegan Oatmeal Pancakes With Sautéed Fruit

Oatmeal pancakes with peanut butter and stewed fruit.

Oatmeal pancakes with peanut butter and sautéed fruit.


Pancakes are the perfect “brunch” Item for someone like myself who has a bicycle commute between home and work. I bulked these up a bit by adding half a cup of oatmeal, some extra brown rice milk, a splash of apple cider vinegar to my usual Vegan Banana Pancake Recipe and then smearing a tablespoon or so of peanut butter on under the sautéed fruit prior to serving.

How to Make My Fruit Topping:

This is such a great way to use up fruit which is needing to be used up quickly. Today I had four apples which were just verging on being over-ripe, so I decided to mix them into a pancake topping.

What you need:

  • 1-2 cups of fresh fruit  and 1/2- 1 cup of frozen berries
  • 1/8 cup water
  • Agave nectar to your taste (you can use whatever sweetener you usually use, or even add a spoonful of jam or skip the extra sweetener)
  • Cinnamon to taste
  • A splash of lemon juice
  1. Chop your fruit up and throw it in a small saucepan with the water and other ingredients.
  2. Cook over medium high heat until the fruit is cooked to your liking
  3. Enjoy over top of pancakes, waffles, vegan ice-cream, stir it into your coconut yogurt, toss it into muffin batter, dump it in your oatmeal etc (the possibilities are endless)

This is a painfully simple way to save a few dollars by using what you have for a purpose other that what you bought it for. I so often buy more fruit than I can eat and I really dislike throwing food into the compost bin if I can avoid it.



Wild Asparagus at Sunset.

Wild Asparagus at Sunset.
Wild Asparagus.

Tender and juicy, even at this monster size!

I had such an incredibly good day hanging out with my new friend J today! We went crystal shopping and thrift shopping and went for a beautiful walk in the coulees near sunset. It was so nice to spend time with someone that I’m able to feel so natural with. We have really similar ideas about everything from music to spirituality, so instead of one or the other of us trying to take the lead in things, we’re able to just share and relax.

I came home full of smiles and armed with fresh picked wild asparagus for supper. I just had fresh steamed asparagus, and some brown rice and pinto beans for supper. I can’t believe that asparagus as big as this was is so tender and juicy! I’ve been looking for it in the coulees for years, but this is the first time I’ve gotten lucky enough to actually find it in season. I’ll be sure to check there every year!

We’ve got plans to drive out to Drumheller and possibly do some camping sometime soon and should be spending a day down at the river bottom this week if our schedules and the weather decide to mesh.

Crispy Baked Tofu



I love tofu and I try to eat it between one and three times per week. There is a fair amount of anti-soy hype, which much like the anti-gluten hype, I mainly just ignore. I believe in listening to how our individual bodies respond to what we feed them and following that “internal advice” first and foremost in all things. Of course, I do read assorted health and nutritional studies, and I am very careful to buy non-gmo and organic as much as possible.

I’ve been eating tofu since I was 16 and have found a ton of really satisfying ways to prepare it. This crispy baked version is one of my favourites. I used to use an egg bath prior to applying the coating, but eggs aren’t something I consume anymore, and I now use a chickpea batter in their place.


Marinaded tofu, chickpea bath, breading mixture.


  • Vegan BBQ Sauce, teryaki or other sauce you enjoy
  • Onion Powder
  • Garlic Powder
  • Agave Nectar
  • Low Sodium Soy Sauce
  • Liquid smoke (optional, but delicious)
  • Water
  • Any other flavours which appeal to you (be creative, it’s your mouth that’s going to be eating this)

How to Marinade:

  1. Cut some pressed tofu (pressed under a heavy object for 20 minutes to remove extra water) into slices, cubes, triangles or whatever shape most appeals to you, then place in a container with a lid.
  2. Mix the marinade ingredients together until they reach a flavour profile and texture which appeals to you.
  3. Pour the marinade over your pressed tofu and leave marinade for a minimum of twenty  minutes (I usually marinade overnight)


  • Chickpea flour
  • Breadcrumbs
  • Wholewheat flour
  • Cornmeal (optional)
  • Brown rice flour (optional)
  • Sea salt
  • Seasonings/herbs
  • Water

How to Make the Chickpea Bath:

  1. Add chickpea flour to one cup of water  and whisk until it is the consistency of runny pancake batter or whisked egg. This usually takes about 1/8 of a cup of the chickpea flour, but it’s really an intuitive process and you should be able to tell by feel how you’re doing.
  2. Add any seasonings you with to the bath (I used a touch of sea salt and a touch of Chinese Five Spice in mine).
  3. Set aside.

How to Make the Breading Mixture:

  1. Add equal parts of wholewheat flour, and bread crumbs to a bowl, mix in  your cornmeal and brown rice flour if you’re using them.
  2. Add any seasonings you wish. I just added some fresh ground pepper and a touch of sea salt.
  3. Pour well mixed ingredients onto a plate and set aside.

How to Put it all Together:

Pre-baking breaded tofu. I make the cubes for supper, and the slabs for making sandwiches during the upcoming week.

Pre-baking breaded tofu. I make the cubes for supper, and the slabs for making sandwiches during the upcoming week.

Preheat oven to 350 degrees and line a cookie sheet with parchment.

  1. Drain tofu of marinade.
  2. Dip each tofu piece into the chickpea bath, shake off excess bath.
  3. Dip and roll each piece in your breading mixture.
  4. Place pieces one by one onto cookie sheet.
  5. Spray each piece with a fine mist of cooking spray or oil (I have a refillable oil misting bottle).
  6. Cook in oven 15 minutes, turn over, spray again then repeat cooking for an additional 15 minutes.

As you can see, my cooking process is usually quite intuitive, which makes recipes hard to share, but once you figure out the basic techniques, there is so much fun to be had with creating new meals.

I served this with brown rice steamed with both dried and fresh diced mushrooms, a vinegar marinaded cucumber salad (marinade is 1/8 c rice vinegar, a splash of agave, a touch of sea-salt, 1 cup water and a bunch of dill), and a pile of stir-fried carrots and zucchini. A very simple but very satisfying meal on a summer day. Tofu prepared this way is reminiscent of baked chicken, without the cruelty and cholesterol.

Tofu is rapidly becoming one of the things I cook which my mom looks forward to trying. A year ago she would run the other way if I told her I was serving tofu.

Last Night’s Leftovers, Tonight’s Easy Meal.

Barbecue chickpea tenders, fresh green salad, oil and vinegar rustic potato salad. YUMMO!

Barbecue chickpea tenders, fresh green salad, oil and vinegar rustic potato salad. YUMMO!

I posted links to the recipes for this yesterday.

I served the potato salad at room temp yesterday, but it was just as good cold today, and I just tossed the tenders in a touch of low sodium soy sauce and sauteed them for a couple of minutes (the bit of charred bbq sauce on these was really satisfying. They were actually even better today, although I will process the chickpeas a little coarser next time. The mango which is peeking at the edge of this picture will be my dessert.

Apple Fritter Cups

The Happy Herbivore's Apple Fritter Cups.

The Happy Herbivore’s Apple Fritter Cups.

These are another of The Happy Herbivore’s great low fat, plant-based recipes. I LOVE apple fritters, but I for sure don’t need all of the deep frying and white flour and crazy amounts of sugar which generally accompany them.

I have to admit that this is my first time making these, and although I quite like the flavor, the texture seems to be somewhat too “gluey” for my liking. I think that what they need is some chia gel or banana or something like that to help give them some more “poof” and body. The recipe itself is pleasing enough to make me want to fiddle with it until it serves my needs.

Last Night’s Supper and Today’s Happy Sprouts.

The Happy Herbivore Abroad’s Carolina Casserole interpreted by me. (I had no black eyed peas, so I used romano beans).

The Happy Herbivore Abroad’s Carolina Casserole interpreted by me. (I had no black eyed peas, so I used romano beans).

Last night I decided to try out another of the Happy Herbivore’s recipes (I have and use all but her newest book) and this one was a winner for sure. I would like to try this with kale in place of the collards (my mom and boyfriend both find collards a touch bitter) and perhaps a bit more tomato, as the cornbread topping sucked up a little more of the tomato sauce than I would have liked. However, this is still a really tasty dish, and was a snap to throw together. I’ll certainly be keeping this one handy and will post updates if I come up with any really awesome and exceptionally tasty ideas for this dish (I pull apart and rebuild recipes on a regular basis, so this recipe won’t survive without being tweaked to our household’s tastes).

My Happy Sprouts :)

My Happy Sprouts 🙂

I’m not sure what your grocery budget looks like, but mine is TINY. One of the ways that I help meet our nutritional needs is by sprouting. I LOVE kitcheny-stuff which is half cooking, half grade four science class and sprouting is indeed a bit of both.

Sprouts are terrific thrown in all sorts of things and it’s fun knowing that even in the coldest part of winter part of our meal was grown by me.