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June 27th Pop-up Vegetarian Cooking Workshop Recipes

June 28th, 2014



It all happened fairly quickly, but the outcome was good company preparing and enjoying very tasty food together.

We have so many great local farmers’ markets, why not enjoy using your vegetables and fruit in new creative ways, try these recipes for inspiration!




2 ataulfo mangos, cubed (+ 1 if small)
¼ small red onion chopped finely
½ jalapeño pepper finely chopped, set seeds aside and add to taste
(Can substitute with other spicy peppers or use a hot sauce, bit by bit)
1/3 cup coriander, or more if you like
½ small tomato
Juice of 1 lime or lemon


Put ½ mango in blender to puree (if using hot sauce, just stir it in with purée to desired spice/heat) and then add the remainder of the ingredients and pulse a few times to blend the flavors. Enjoy with good corn chips or as a chutney for veggie burgers. You can always make this your own with many substitutes, additions or omissions… don’t be shy!


(Serves 1 ½ cups)

Sometimes you’d like something other than hummus to dip into and this is a good one. There are many variations on this theme I’m sure, but one note from a printed version (“Crackers and Dips”) is that the heat from the wasabi will intensify with time, so if you prefer just a hint of wasabi, add it just before serving.


1 (12-ounce) bag frozen shelled edamame, defrosted (edamame is either blanched before being frozen or some are prepared at the ready to eat stage. Not to mention that later on in season you’ll find fresh ones at the farmer’s market… all delicious!)
1/3 cup water
2 tablespoons freshly squeezed lemon juice
2 tablespoons sesame butter (tahini)
¾ to 2 teaspoons wasabi paste (not powder), to taste
fine sea salt
2 tablespoons olive oil


In the bowl of a food processor, combine the edamame, water, lemon juice, sesame butter, wasabi paste and 1 teaspoon salt.

Pro¬cess until the mixture is smooth, about 4 minutes, stopping to scrape down the sides of the work bowl once or twice while blending.

With the machine run¬ning, slowly add the vegetable oil and process until incorporated. Taste the dip and season with salt, if needed. Keep in an airtight container in the refrigerator for up to 1 week.


Serves 4


1 – 2 bunches of kale (shredded) Currently they are small so 2, but later they will be huge and 1 bunch will do.
1 tomato diced
1 mango diced
1 avocado diced
3 Tablespoons onion diced
2-3 Tablespoons olive oil
2 Tablespoons local honey (optional, mango may sweeten it enough for you)
4 Tablespoons lemon juice
Sea salt to taste
Option, garnish with cherry tomatoes and crumbled feta cheese if you like.


Mix everything in the bowl (other than garnish ingredients. With your hands, massage the salad for about 5 minutes this helps speed the maceration process. Let the salad marinate for about 30 minutes to 3 hrs before serving (in other words let the dressing/juice of the other ingredients penetrate and soften the kale – longer marinating time for hardier kale as the season progresses and for winter kale). Garnish with cherry tomatoes and feta if desired, but not imperative, lots of flavour as is. You can vary this recipe with dried fruit, nuts or seeds, get creative!

Tofu, Tomato & Cucumber Salad

(Serves 4)


1 block of tofu* (a smaller block of smooth, not silken as you want to cube it, but not too firm as so it can absorb the delicious dressing flavour, alone it is flavourless) – tall order, but you need a tofu that will not be so dense as )
2 tomatoes
¼ English cucumber
1 avocado
1 teaspoon lemon juice (or more, pending on size of avocado)
2- 3 bib or Boston lettuce leaves

3 Tablespoons rice vinegar
2Tbsp soy sauce
2Tbsp of olive, almond oil
2 teaspoons sesame oil
½ teaspoon salt
3 Tablespoons chopped green onion


Combine dressing ingredients. Mix well
Tear lettuce into bite-sized pieces and place in base of salad bowl.
Cut tofu into 1cm cubes
Cut tomato & cucumber into 1 cm cubes
Cut avocado into cubes, toss with lemon juice
Arrange tofu, tomato, cucumber & avocado in salad bowl.
Pour dressing over just before serving.

Thanks to my sister-in-law Lorraine for sharing this recipe

* When possible choose organic non-GMO TOFU, soya is one of those highly modified crops… there is so much information out there and I think it is worthy of your time to get informed and then make the right choice for you.


(Makes approximately 12 mini patties)

These make great do-ahead meals, and you can store shaped, ready-to-cook patties in the refrigerator for a week’s worth of work lunches. Sprouted garbanzos are becoming more readily available, but if you can’t find them, canned or cooked garbanzos (chickpeas) will work great. Sprouting boosts their already fantastic nutritional value even more…
2 1/2 cups sprouted garbanzo beans (chickpeas) OR canned garbanzos, drained and rinsed
4 large eggs
1/2 teaspoon fine-grain sea salt
1/3 cup chopped fresh cilantro
Note: These are mild in flavor, spicing can take many different shapes, I like to add pepper, turmeric, and a spicy coconut curry rub made by Samantha of Funny Duck Farms, but you work your spicing magic. If not enough first time, add zing with your toppings and do it differently next time.
1 onion, chopped
Grated zest of one large lemon
1 cup micro sprouts, chopped (try broccoli, onion, or alfalfa sprouts – optional) + more for topping
1 cup toasted (whole-grain) bread crumbs – I’ve used ground rice cakes or other GF bread options
1 tablespoon extra-virgin olive oil (or clarified butter)
If you are using sprouted garbanzos, steam them until just tender, about 10 minutes. With canned beans, just rinse and jump right in and combine the garbanzos, eggs, and salt in a food processor. Puree until the mixture is the consistency of a very thick, slightly chunky hummus.
Pour into a mixing bowl and stir in the cilantro, onion, spices, zest, and sprouts. Add the breadcrumbs, stir, and let sit for a couple of minutes so the crumbs can absorb some of the moisture. At this point, you should have a moist mixture that you can easily form into twelve 1 1/2-inch-thick patties.
You should err on the moist side says 101 Cookbooks, because it makes for a nicely textured burger. You can always add more breadcrumbs a bit at a time to firm up the dough if need be. Conversely, a bit of water or more egg can be used to moisten the batter.
Heat the oil in a heavy skillet over medium low, add 4 patties, cover, and cook for 7 to 10 minutes, until the bottoms begin to brown. Turn up the heat if there is no browning after 10 minutes. Flip the patties and cook the second side for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties.
No need for a bun, just carefully cut each patty in half; insert your favorite fillings, (we used broccoli sprouts tomato and a bit of our mango salsa and edamame spread).

(4 – 6 servings)

* These delicious recipes are inspired by the food blog Detoxinista


4 frozen bananas
4 Tablespoons of nut butter (peanut butter, almond butter or pumpkin seed butter, what you have and enjoy)
Water if needed to help with blending
Garnish, as you like, with chopped nuts, fresh fruit, and hemp seeds.


Divide the ice cream into 4 dessert dishes or if you want to go light, could divide into 6 smaller dishes, add toppings and serve immediately. It’s the season!


ICE CREAM SANDWHICHES (made outside of the box)
(4 – 8 servings, rectangles or small squares)

For the Chocolate Cookies:
3/4 cup raw almonds (or other nuts of choice)
5 soft Medjool or other fresh BAM dates, soaked in water for 10 minutes, then pitted
3 Tablespoons cacao powder
1 Tablespoon vanilla extract
pinch of salt

For the Ice Cream:
2 frozen bananas
1 teaspoon vanilla extract
water, as needed for blending

(OR, if you want to make your own freshly hand whipped ice cream, see June 18th Mediterranean Workshop Pagáto recipe. It complements the raw cookie quite well. Speaking from personal tasting experience of course!)


Combine the almonds, cocoa powder and salt in the food processor and process until a fine powder is created. Add in the dates and vanilla extract, and process again until a uniform, sticky dough is formed. You may need to stop and scrape down the sides to help with even processing.
*Note: The great thing about raw desserts is that you can taste the batter as you go! If you want a sweeter cookie, or more chocolate flavor, feel free to adjust the ingredients to suit your tastes.

Bon appétit!

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