Posts Tagged ‘sauce’

Vegetarian Enchiladas

Saturday, January 5th, 2013

veggie enchilada


This dish is not only FULL of flavour, it is very healthy and of course contains my favourite…beans.  An easy meal that you can load up with veggies that can be made ahead and heated when you need it? Yes please.  Aaand…Yay Fiber, these enchiladas are full of that good stuff.

You’ll note that one of the vegetables I put in here is Swiss Chard.  As with most leafy greens it’s full of Thiamin, Folate, Phosphorus and Zinc, and is a very good source of Dietary Fiber.  This is why every nutritionist will heavily encourage the consumption of any and all green leaf veggies.  A little tip; the darker green the leaf the more packed with nutrients.  I also like chard because it’s less bitter than kale.

Remember that any of the vegetables you see in this recipe can be substituted for something you prefer.  You could substitute the chard for broccoli, red pepper for green or yellow, skip the mushrooms.  Basically, use your imagination.

Enchilada sauce

  • 398ml (14 oz) can of  crushed tomato
  • .5 tsp cumin
  • 1 tsp chili powder
  • 1 finely diced small onion
  • 2 cloves minced garlic
  • .25 ground celery seed
  • 30ml (1 oz) lime juice

Start by sauteing the onion in a sauce pan on medium heat with the cumin and chili powder until you can really smell the spices.  Then just dump the remaining ingredients in and let it simmer on low heat while you prepare the rest of the dish.  If it tastes a bit bitter I will add a tiny amount of honey until it tastes smoother.

Enchilada Filling

  • 2 med. diced onion
  • 2 diced red pepper
  • 1 med. diced zucchini
  • 4 cloves minced garlic
  • 150g (5 oz) crimini or button mushrooms (really you can use any kind you want)
  • 454 g (1 lb) diced swiss chard
  • 1 pkg. yves veggie ground round (optional)
  • 454 g (1 lb) cooked or canned black beans
  • 1 tbsp basil
  • .5 tsp celery seed
  • pinch of cinnamon
  • 1tsp thyme

In a large skillet, saute the vegetables on medium high heat in the order they are presented above.  Leave each enough time to soften a little before you add the next.  The herbs can go in at anytime after the onions have been done.   Lastly add the veggie ground and the beans,mixing it all together until warmed through. Set this aside off the heat and check on your sauce to make sure it tastes right.

Other Ingredients

  • 225 g (.5 lb) grated old cheddar (or the melty cheese of your choice)
  • 6 tortilla  (I like Ezekiel 4:9 sprouted grain, but you can use plain old flour or rice flour ones)

You are also going to want a medium large Pyrex casserole dish and the oven heated to 350°.  A tip,  the enchiladas should be able to fit closely in the pan.

To assemble, start with a tortilla sprinkle a bit of cheese on (~2 tbsp), then scoop on 1/6th of the veggie mix.  Roll up the bundle and put it in the Pyrex dish so that all the bundles will fit in the dish.  Repeat for all the tortillas.  Cover in the enchilada sauce and bake in the oven for 30 minutes.  Spread the remaining cheese on top and carefully brown it under the broiler. Enjoy.


It’s Cole Slaw Season!

Thursday, May 10th, 2012

cole-slawCole Slaw remind me of summers at my grandparents house, my birthday and all things warm weather related.  It is also one of those things that’s pretty good for you.  Cabbage is an anti-inflammatory and helps lower cholesterol.  It also has contains Vitamin K,  potassium, and quercetin (antioxidant that is a natural antihistamine that can benefit allergy sufferers).  Glutamine an essential amino-acid is also present and helps to maintain gut health and helps break down proteins.  That old myth about carrots helping you see better is backed up by the presence of Beta Carotene which also helps us to look young.  The vitamin A in carrots is great for your skin and is associated with the reduction of cancer cells.

The dressing (option 1):

  • 1/4 cup Mayonaisse (I use the vegan stuff)
  • 1/4 cup rice or apple cider vinegar
  • 1/2 tsp celery seed (ground)
  • 1/2 tsp mustard seed (ground, yellow or black)
  • salt to taste
  • 1tsp sumac (optional)

Mix it all together.

The dressing (option 2)

  • See my recipe for tahini dressing ( I told you it’s good on anything)

Use either dressing combined with:

  • 1/2 a cabbage shredded
  • 2 medium carrots shredded

Classic, simple, healthy!  What more could you want?  Enjoy.

Tahini Dressing…great substitute for Ranch

Friday, April 27th, 2012

When I stopped eating dairy I noticed a gap in the dipping sauce department of my life.  Until of course I meet Tahini Sauce.  Actually we had met before but only in Middle Eastern ethnic food.  This Dressing has become my favourite (in fact I think I may be a little addicted) for veggie dip, dressing on steamed veg, felafel sauce and just about anything else I can think of.  The flavour of this recipe is pretty intense so don’t be afraid to lay back on the garlic or lemon juice.


  • 3 heaping tbsp Tahini paste
  • 2 cloves garlic finely chopped
  • 1/2 a lemon’s worth of juice (about a tbsp)
  • pinch of cumin
  • salt and pepper to taste
  • 1/2 tsp Sumac (optional, however if you can find it it sure adds a good flavour)
  • cold water

Put everything into a smallish jar that has a tight lid, using about a tbsp of water to start.  Shake the crap out of it until everything is mixed. Add more water a little at a time if you find the dressing is too thick. Adjust the salt and pepper until it tastes right to you.  If the lemon or garlic get too intense just add some more Tahini.  Enjoy.