LENTIL BOLOGNESE

Ingredients

  • 1 ¼ cup Lentils- the smaller the better
  • 1 large Onions and 4-6 cloves garlic – for depth of flavor
  • 1 ½ cup Carrots and 1 ½ cup celery- for sweetness and complexity
  • Fresh oregano or thyme –or substitute 2 teaspoons dried Italian herbs
  • 1/3 cup of Tomato paste – to add depth and richness
  • 3 medium Fresh tomatoes –or sub canned tomatoes (diced or crushed)
  • 3 ½ cups Veggie stock  -or substitute water plus veggie boullion
  • ¾ cup Hemp seeds  (or toasted walnuts or  pecans) for texture and richness
  • 2 teaspoons Balsamic vinegar – for a punch of flavor and brightness
  • Additional seasoning – to your liking/ taste

Cooking Steps 

  • Step #1: Sautee Onion in Olive Oil until fragrant 
  • Step #2: Add carrots, celery and garlic, continue cooking and stirring about 5 minutes. Add herbs and seasonings
  • Step #3: Add tomato paste, browning it a bit.
  • Step #4: Add Tomatoes and their juices 
  • Step #5: Add lentils, hemp seed or walnuts (toasted if preferred for extra flavour) and veggie broth
  • Step #6: Bring to a boil and cover. Simmer for 20-30 minutes
  • Step #7: Once the lentils are tender, remove the lid and cook off some of the liquid
  • Step #8: Taste and adjust for seasonings. Add in balsamic vinegar. Serve! 
  • Step #9: Enjoy with a side of brown rice or whole wheat pasta

TOFU SCRAMBLE & CALALOO(OPTIONAL) 

Ingredients

  • 1 tablespoon olive oil
  • 1 (16 ounce) block firm tofu
  • Salt, black pepper, cumin and curry powder to your tasting. Remember curry and cumin are strong spices and less is more. 
  • ¼ turmeric and garlic powder
  • 2 tablespoons non-dairy milk, unsweetened and unflavoured (rice, oat, almond)
  • Additional seasoning – to your liking/ taste
  • Calaloo (Canned Grace Brand) : https://www.walmart.ca/en/ip/grace-callaloo-garden-vegetable/6000197007356

Cooking Steps 

  • Step #1: Heat the olive oil in a pan over medium heat. Mash the block of tofu right into the pan with a fork (or crumble in your hands). Cook, stirring frequently for 3-4 minutes until the water from the tofu is almost gone
  • Step #2: Add your seasonings (salt, turmeric, garlic, black pepper, cumin and curry powder)
  • Step #3: Pour the non-dairy milk into the pan and stir to mix. 
  • Step #4: Add in callaloo (add more seasoning to taste/ preference) 
  • Step #5: Serve hot with sliced avocado, roasted potatoes (as home fries) and/or fresh fruit. 

BROWN BUTTER STEW BEANS & MUSHROOM

Ingredients

  • 3 tablespoons olive/avocado oil
  • 1 (pound) crimini mushrooms sliced
  • ½ onion sliced
  • 2 tablespoons ginger grated
  • 2 garlic cloves, crushed
  • 2 medium carrots chopped
  • 1 whole scotch bonnet pepper
  • ½ teaspoon of jerk seasoning 
  • 2 teaspoon garlic powder (optional)
  • 1.5 teaspoon allspice or 6 crushed pimento balls
  • 2 cartons of butter beans  (drained)
  • 1 teaspoon of vegetable bouillon paste
  • 3 tablespoon spelt flour
  • 4 tablespoons tomato paste
  • ½ pink Himalayan salt 
  • ¼ ground black pepper
  • ½ cup soy sauce (split between browning the mushroom and making the brown stew
  • 1.5 cups purified water.
  • 4 tablespoon tomato paste
  • ½ green bell peppers 
  • 1-2 fresh thyme 
  • Add more or less spices to your taste preference 

Cooking Steps: Browning the Mushrooms 

  • Step #1:  Add your olive oil to a frying pan or wok and allow it to heat up
  • Step #2:  Add the mushrooms to your pan and sizzle for 2-3 minutes
  • Step #3: Add 2/4 cup soy sauce to the pan with a little sea salt  
  • Step #4: Allow the mushrooms to cook for about 5 minutes  
  • Step #5: Continue to saute until the mushrooms become charred about 2-4 more minutes on medium to high heat 

Cooking Steps: Brown Stew Sauce 

  • Step #1:  Add your olive oil to a frying pan 
  • Step #2:  Add onions, grated ginger, crushed garlic, scotch bonnet pepper and carrots
  • Step #3: Add your jerk seasoning to the pan along with your garlic powder and allspice  
  • Step #4: Add the rinsed and drained butter beans to the pan and your vegetable bouillon paste and spelt flour. Stir to combine the flour really well before adding the remaining ingredients.   
  • Step #5: Add soy sauce to the pan, tomato paste, sea salt, black pepper and other spices.  
  • Step #6: Add water and apple cider vinegar. Then stir the pot and start to scratch the brown crust off the bottom of the pan
  • Step #7: Add your bell peppers, charred mushrooms and fresh thyme
  • Step #8: Taste it to make sure the vs sweet taste is to your liking then cover it and allow to simmer for 5-7 minutes

HEARTY CHILLI

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 medium red onion, chopped
  • 1 large red bell pepper, chopped
  • 2 medium carrots, chopped
  • 2 ribs celery, chopped
  • ½ teaspoon salt, divided
  • 4 cloves garlic, pressed or minced
  • 2 tablespoons chili powder*
  • 2 teaspoons ground cumin
  • 1 ½ teaspoons smoked paprika*
  • 1 teaspoon dried oregano
  • 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes**, with their juices
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 2 cups vegetable broth or water
  • 1 bay leaf
  • 2 tablespoons chopped fresh cilantro, plus more for garnishing
  • 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste
  • Garnishes: chopped cilantro, sliced avocado, tortilla chips,

Cooking Steps 

  • In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon of the salt. Stir to combine and cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
  • Add the garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute.
  • Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes.
  • Remove the chili from the heat and discard the bay leaf. For the best texture and flavor, transfer 1 ½ cups of the chili to a blender, making sure to get some of the liquid portion. Securely fasten the lid and blend until smooth (watch out for hot steam), then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
  • Add the chopped cilantro, stir to combine, and then mix in the vinegar, to taste. Add salt to taste, too—I added ¼ teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days or you can freeze it for longer-term storage.

CURRY CHICKPEA (CHANNA)

Ingredients

  • 1 can of chickpeas 
  • 2 tablespoon curry powder (Madras, chiefs, betapac)
  • ¼ teaspoon salt (or to your paste)
  • Dash of black pepper
  • ½ medium onion sliced thin
  • ¼ hot pepper (habanero or scotch bonnet)
  • 3 cloves of garlic – minced
  • 3 leaves of shado beni ( 2 tables 
  • 2 medium potatoes cubed
  • 2 tablespoons water for the curry paste
  • 4 tablespoons water to add to the cooked curry 
  • 2 ½ cups of water
  • 2 tablespoon vegetable or olive oil 

Cooking Steps 

  • Open canned chick peas, rinse and remove the outer layer of the chickpeas. 
  • Slice and mince onion, pepper, garlic and shado beni to start cooking. 
  • Peel and cube your potato
  • In a deep saucepan, heat oil on medium to high heat. 
  • Put curry into a small bowl and add 2 tablespoons of water then stir to a thick paste.
  • Pout this paste into the heated oil and allow to cook for a few minutes
  • As it begins to dry down, add onion, garlic, pepper, shadow beni and stir.
  • After a few minutes, add 4 tablespoons of water ( let cook for 4-8 minutes)
  • When the onion and garlic is soft, add the potato and stir around to coat every piece with the curry mixture just made. 
  • Immediately after add the chickpeas and stir
  • Pour in the 2 and ½ cup of water, add salt, dash of black pepper and bring to a boil/gentle simmer ( pot closed). Allow this to cook for about 20 minutes until potato is tender. 
  • Serve with brown rice, avocado and boiled plantain

GHANIAN RED RED STEW

Ingredients

  • 1 medium red onion
  • 2 cups dry beans
  • ½ red bell pepper
  • 3 tomatoes
  • 2 cloves of garlic
  • 1 thumb size ginger
  • 1 scotch bonnet pepper
  • 1 tbsp curry powder
  • 1 tbsp cumin powder
  • 1 tsp clove
  • 2 bay leaves
  • 1 tbsp veggie bouillon powder
  • ¼ cup tomato paste
  • ¼ cup red palm oil or veggie oil 
  • 1 2/3 cups tomato sauce 
  • 2 cups of spinach chopped 

Cooking Steps 

  • Soak the black eye peas overnight then rinse the beans and cook in water for 45-50 minutes at medium to high heat. Make sure water covers the beans.  Alternative use canned peas 
  • While beans are cooking prep the other ingredients
  • Chop half a medium red onion finely and set aside. Save the other half of the onion for the tomato blend
  • In a blender add the half onion, 3 tomatoes roughly chopped, one scotch bonnet pepper (if you like spicey food), ½ red bell pepper and a large piece of ginger. Blend mixture with about ¼- 1/3 cup of water, just enough water to make it blend 
  • Blend the mixture about 1/
  • In a large pot heat ¼ cup of red palm oil (or veggie oil) at medium heat
  • Add finely chopped onions and cook until soft, add tomato paste and mix it with onions. 
  • Add ¼ cup of water if the pot turns dry
  • After tomato paste has been well mixed with onions, mix in blended tomato puree, spices and canned tomato sauce
  • Fully cover pot and let sauce cook f0r 30 minutes at medium heat until sauce starts to stick to the bottom of pan. You want the water to evaporate out as much water as possible and left with a dry sauce. The sauce will bumble a lot so make sure to keep it well covered. 
  • Mix in the cooked beans and let it cook for 10 minutes 
  • Optional – turn off the stove and add the chopped spinach. Mix in the spinach well and let the residual heat wilt the spinach. 
  • Serve with some fried plantains and/ or rice. 

CORNMEAL PORRIDGE 

Ingredients

  • ½ cup of organic cornmeal coarse or fine preferable non GMO
  • 1 cup of water
  • 3 cups of coconut milk
  • ½ teaspoon of cinnamon
  • ½ teaspoon of nutmeg
  • 1/8 teaspoon of Himalayan pink salt
  • ¼ teaspoon of vanilla extract 

Cooking Steps 

  • Mix cornmeal with water and set aside
  • Pour 3 cups of coconut milk into a sauce pan and simmer or 2-3 minutes on medium heat
  • Once the milk starts to heat up, add the cornmeal mixture to the pot. Do this slowly and make sure to turn (mix) frequently to avoid lumps – continue stirring until all the watery cornmeal has gone
  • Reduce the flame to low, cover the pot and simmer for 15-20 minutes, stirring the porridge occasionally until the porridge is smooth and creamy 
  • Add the spices, pink salt, vanilla 
  • Serve