Tag: HEALTH

Breakfast, Desserts, RECIPES

PECAN, OAT & SALTED CARAMEL SQUARES

Cristina Carlos-Supino

*Makes 9 squares or more if you cut them into smaller bites

*No baking required & Gluten Free, make sure the oats you buy are gluten free

Ingredients

Crust

  • 1 cup rolled oats
  • 1 cup pecans
  • 1/2 cup oat flour
  • 1 tbsp ground cinnamon
  • 20 dates, pitted
  • 1/4 cup water

Salted Caramel

  • 20 dates, pitted
  • 1/4 cup water
  • 1/2 tsp pure vanilla extract
  • 1/4 tsp salt

Topping

  • 1 cup crushed pecans

Instructions

Line a 8×8 square pan with parchment paper.

Prepare the crust:

1. Combine rolled oats, pecans, oat flour and cinnamon in a food processor. Process ingredients until a crumbled, flour-like mixture is formed. Add dates and water. Process again until a sticky, crumbled mixture is formed.

2. Transfer mixture to the pan and press it across the base in an even layer.

Prepare the salted caramel: 

  1. Combine dates, water, vanilla, and salt in a blender. Process until ultra smooth.

2. Spread the caramel over the crust in an even layer.

3. Toss crushed pecans on top and gently press them into the caramel.

Chill in the pan, in the freezer, for 30 minutes

  • Store the pecan squares in an airtight container and keep in the refrigerator

HEALTH

Purple Cauliflower

Cristina Carlos-Supino

Flavours in a dish are really important however if everything in your plate is the same hue or colour it is not as appealing to the eye. Have fun and add colour to your dishes !

Here is a perfect example

Purple cauliflower has a mild, sweet, and nutty flavor. Delicious steamed, roasted or raw 🙂

You will also see below the vitamin C content, who would of imagined !!!

Nutrition Facts
For a Serving Size of 0.17 medium head cauliflower (85g)
Calories 20Calories from Fat 0(0%)
% Daily Value *
Total Fat 0g–
Sodium 25mg2%
Carbohydrates 4g–
Net carbs 2g–
Sugar 2g–
Fiber 2g8%
Protein 2g
Vitamins and minerals
Vitamin A 0μg0%
Vitamin C 54mg90%
Calcium 20mg2%
Iron 0.4mg5%
Fatty acids
Amino acids
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

Cristina for Peas & Peace

Desserts, RECIPES

Coffee Pecan Cake

Cristina Carlos-Supino

INGREDIENTS

PECAN CAKE


Dry ingredients

  • 1½ cups all purpose flour
  • 1 cup finely ground pecans
  • ½ tsp baking soda
  • 1 tsp baking powder
  • ¾ cup icing sugar
  • 1/2 cup chopped pecans to decorate

Wet ingredients

  • ¾ cup + 1 tbsp of almond milk
  • ¼ cup espresso
  • ¼ cup melted coconut oil

COFFEE FROSTING

  • ¼ cup maple syrup
  • 1 tsp vanilla
  • ¼ cup espresso
  • 1½ cups raw cashews, soaked in boiling water for 20 min

INSTRUCTIONS

CAKE

  1. Set the oven at 355° F. Grease a loaf pan with neutral spray oil.
  2. Sift the flour into a large bowl, add the remaining dry ingredients: ground pecans, baking soda, baking powder and icing sugar. Mix everything well.
  3. Add all the wet ingredients and fold them gently into the dry ingredients until texture is smooth.
  4. Fill the pan with the batter and place in the preheated oven for approximately 30-35 minutes, until a cake tester comes out clean.
  5. Let the cake cool down completely before removing it from the pan, you can now ice it and top it with chopped pecans.

COFFEE FROSTING

Put maple syrup, vanilla extract and espresso at the bottom of a blender. Add approximately one quarter of the drained cashews and blend until super smooth then add another quarter of cashews, blend and so on.

Enjoy !!!

Cristina for Peas and Peace 🙂

Bread, Focaccia, Pizza, RECIPES

No Knead, Kalamata Olive, Sun Dried Tomates and Rosemary Focaccia

Cristina Carlos-Supino




7 cups all-purpose whole wheat flour
1 tbsp coarse sea salt for sprinkling
1 tsp active dry yeast
3 1/2 cups warm water
1 tbsp agave
1/3 cup olive oil *
1 small red onion , thinly sliced
1/3 cup sun-dried tomatoes , chopped
1/3 cup Kalamata pitted olives , chopped  *
2 fresh rosemary sprigs

& some chili flakes

Use good quality olives and olive oil it makes a big difference in flavour, I used Barakaris olives and olive oil from Mouton Vert located in Montreal

1. In a large mixing bowl combine flour and yeast. In a small bowl combine warm water and agave to dissolve. Then pour liquid over the flour mixture. Stir to combine until you have a sticky dough.
2. In another large mixing bowl add 1/4 cup olive oil only, and transfer dough to the bowl. Roll the dough to coat in the olive oil. Cover the bowl tightly, and transfer to the fridge overnight. (Make sure the bowl is big enough for dough to double in size).
3. Remove dough from fridge and line a 17 x 12 inch baking tray lined with parchment paper. Transfer dough onto tray. Push dough out with hands as best you can to cover tray entirely. Wait 1 hour for the dough to come to room temperature. It should soften and rise considerably.
4. Preheat oven to 450 degrees. Pat focaccia dough again to ensure it is the same thickness throughout on the pan (about 1-inch thick). Then dimple the entire dough by pushing your fingers into the dough. Drizzle with more olive oil and sprinkle with the coarse salt.
5. Decorate with thinly sliced red onion, sun-dried tomatoes, olives and rosemary & chili flakes. Bake for 20 minutes, or until golden brown.

Fluffy and tasty !

Cristina for Peas and Peace

Desserts, RECIPES

No Bake, Double Chocolate & Peanut Butter Treats

Cristina Carlos-Supino

INGREDIENTS

  • 3/4 cup smooth peanut butter
  • 5 tbsp maple syrup
  • 2 tbsp melted coconut oil
  • 1/4 cup oat flour
  • 1/4 cup cacao powder
  • 1 tsp vanilla extract
  • Pinch sea salt
  • 1/4 cup vegan chocolate chips
  • 1/4 cup cacao nibs

INSTRUCTIONS

  1. In a bowl, whisk the peanut butter, melted coconut oil, maple syrup, vanilla extract and sea salt together until fully combined.
  2. Stir in the cocoa powder and oat flour until a thick mixture forms.
  3. Mix in the chocolate chips and cacao nibs.
  4. With a medium size scooper (*Makes 12), form round shapes and place on a lined tray. Sprinkle on some cacao nibs and more chocolate chips (optional) and place in the freezer for 30 minutes until set.
  5. Store in the fridge and enjoy !
RECIPES, Soups

Matzo Ball Soup

Cristina Carlos-Supino

*Makes 12 Balls

Ingredients for the Matzo Balls

1 cup matzo meal
1/4 cup chickpea flour
1 teaspoon baking powder
3/4 teaspoon salt
3/4 cup soya milk
1/4 cup canola oil

Ingredients for the Soup

1 tablespoon of olive oil
2 medium carrots, diced
3 garlic cloves, minced
6 cups vegetable broth
1/4 cup chopped fresh dill
Salt and pepper to taste

Instructions

To make the matzo balls, stir all dry ingredients together in a bowl. Stir in the milk and oil until thoroughly mixed.

Cover the bowl and chill the mixture for at least 30 minutes, while you begin the soup.

To make the soup, coat the bottom of a large pot with olive oil and place it over medium heat. Add the carrot and sauté for 5 minutes, until the carrots just begin to soften.

Add the garlic and continue to sauté for another minute.

Stir in the broth. Raise the heat and bring the broth to a boil. Lower the heat to a simmer.

Shape the matzo mix into 1 inch balls, pressing the mixture firmly together. Carefully drop each ball into the soup right after forming it.

Allow the soup to cook, uncovered, at a low simmer, for 45 minutes. Do not stir.

When the soup is finished cooking, remove it from the heat and season with salt and pepper to taste. Carefully stir in the dill.

Ladle into bowls and serve.

RECIPES

Make Your Own Chai Mix

Cristina Carlos-Supino

I Love Chai tea, bake with Chai, add it to smoothies and overnight soaked oats. Store bought mixes cost quite a bit, therefore I make my own !!! this recipe is strong in flavour and has bite. I am certain you will enjoy it

INGREDIENTS

  • 2 teaspoons ground cardamom
  • 2 teaspoons ground allspice
  • 2 teaspoons ground nutmeg
  • 4 teaspoons ground cinnamon
  • 2 teaspoon ground cloves
  • 6 teaspoons ground ginger

INSTRUCTIONS

  1. Mix all ingredients together.

That simple !!!

Cristina for Peas and Peace

Appetizers, RECIPES

VEGAN MINI QUICHES

Cristina Carlos-Supino

Wish you were in my kitchen at the moment, smells heavenly. You will love this quiche recipe. Perfect for a cool autumn day.

*Makes 24 mini quiches

Ingredients

  • 540 grams tofu, drained
  • 1/2 tsp ground turmeric
  • 1/4 cup nutritional yeast
  • 4 green onions, finely chopped
  • 3 mushrooms, finely chopped
  • 1 tomato, finely chopped
  • 1/2 red bell pepper, finely chopped
  • 3/4 cup frozen spinach, finely chopped
  • Pinch of salt
  • Finely ground black pepper to taste
  • Canola spray oil

Instructions

  1. Preheat the oven to 375°F/190°C and prepare a 24 or 2 x 12 cup muffin tray by spraying with a little oil
  2. Place tofu, nutritional yeast and ground turmeric into a blender and blend until the ingredients are creamy. Transfer to a large bowl.
  3. Add the vegetables, salt & pepper to the bowl and mix well.
  4. Scoop tofu vegetable mixture evenly between the 24 muffin cups.
  5. Bake for 30 minutes or so. Delicious !!!
  • Store in the fridge, where they’ll keep for 5 days.

Cristina for Peas &. Peace

TRAVELS

Traveling with Peas & Peace

Cristina Carlos-Supino

Jerusalem Israel at the Machane Yehuda Market

Desserts, RECIPES

Raw Chocolate Chip Cookies

Cristina Carlos-Supino

Perfect when hosting or perfect as a gift when invited to someone’s home !

*Makes 12 cookies

1 cup oat flour (or gluten free oat flour)

1 cup ground cashews (grind cashews by pulsing them in a high speed blender until fine)

4  tbsp coconut oil (melted)

1 tsp  vanilla extract

1 tsp pink Himalayan salt

1/2 cup maple syrup

3 tbsp of chocolate chips + 12 for topping

1. In a large mixing bowl mix together oat flour and ground cashews 

2. Next add coconut oil + vanilla extract + Himalayan salt + maple syrup.

3. Combine these into a dough and add chocolate chips.

4. Mix and form into 12 equal size balls (I used a 1 1/2 inch scooper), then flatten and shape into cookies.

5. Set a chocolate chip on each cookie.

6.  Put them on a tray or plate and into the refrigerator to set for at least two hours.

6. Keeps in the fridge  max 7 days or freeze 

Enjoy !!!

Cristina for Peas and Peace

Mains, RECIPES

Végé Burger

Cristina Carlos-Supino
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I tried so many different végé burger recipes and the problem with most, they did not maintain its shape. I have tested this recipe twice now, flavour is amazing as it has a subtle smoky flavour and yes ! the paddy remains a paddy until you bite into it. Makes eight burgers. *A note,  I like soaking my chick peas overnight, I dont use canned goods if I can help it, healthier this way and cook them day after.

For buns and toppings, go for your favorites, I love tomatoes, red onion, mustard and a kick, but you can certainly change it up and add lettuce, avocado, pickles, ketchup

*If you cant attempt this recipe for the moment, create a file named plant based recipes and save it for later !

Ingredients:

1 cup of walnuts
1 cup of cooked  chick peas
1 tbsp soya sauce
2 tbsp tomate paste
2 tbsp Vegan mayonnaise *found in all grocery stores
1 tsp Dijon mustard
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp ground black pepper
1 tsp salt
1/2 tsp smoked paprika
1/8 tsp liquid smoke *found in all grocery stores
1 cup of cooked couscous
1/2 cup vital wheat gluten *found in most grocery stores, I use the Bob’s Red Mill brand * if you have a gluten intolerance, you can replace it with (I suggest millet flour or oatmeal flour) but you can certainly use your favorite
2 tbsp olive oil for frying

Use a food processor to grind the walnuts, then transfer to a large bowl. Add the chickpeas, soya sauce and tomate paste  to the food processor. Process until well mixed. Transfer to bowl with the walnuts. Add to the bowl, mayonnaise mustard, garlic & onion powder, pepper, salt, smoked paprika, liquid smoke, couscous and wheat gluten (or your choice of a gluten free flour) and mix well. Use your hands to form 8 patties. Add the oil to a frying pan, add the burgers and fry each side for 5 minutes on medium high heat.

Rest on buns with your favorite toppings and serve with chips or a side salad

Enjoy !!!

Cristina for Peas & Peace

Mains, RECIPES

Spanakopita

Cristina Carlos-Supino
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Simple Spanakopita, you can make it in 2 steps and prepare the feta the day before

12 ounces of fresh spinach
7 scallion stems , chopped
1/4 cup Italian parsley
1/4 tsp sea salt
1/4 tsp ground black pepper
1 cup+  vegetable broth
1 pound of phyllo sheets
1/3 cup of olive oil for brushing phyllo and more if needed

Feta filling

1 cup raw cashews, soaked overnight
2 tbsp apple cidre vinegar
1 tbsp water
3/4 tsp sea salt

Preheat over at 350 degrees
In a pan, cook the scallions in the broth until soft
Add the spinach, salt & pepper and cook until wilted, add more broth if needed, the mixture shouldn’t however be too liquid, then turn off the heat. Add the parsley and mix well. Transfer the mixture to a large bowl.

For the filling, drain and rince the cashews. Put them in a food processor, add the vinegar, water and salt. Pulse until a coarsely chopped texture. Add the feta to the spinach mixture and mix well.

Brush the bottom of a 9 x 13 inch baking pan with some of the olive oil

Lay half of the phyllo at the bottom of the pan and generously brush entire surface.
Spread spinach mixture on top. Then cover with the remaining phyllo sheets. Brush with rest of the olive oil.

Bake for 1 hour until it is golden brown on top. Let it cool completely before cutting. It makes 24 pieces but you can certainly turn it into a meal and cut into larger pieces.

Enjoy !

Peas and Peace

Desserts, RECIPES

No Baking Required Date Squares

Cristina Carlos-Supino
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Only 4 ingredients ! perfect for lunches, snacks, breakfast and not sweetened with sugar

CRUST

1.5 cups raw almonds
1.5 cups oats, if you have an intolerance to gluten use GF oats
10 pitted dates roughly chopped
1/4 cup melted coconut oil

DATE FILLING

25 pitted dates roughly chopped
1/2 cup of water

Line an 8 x 8 square pan with parchment paper (my trick is to put the pan above the paper,  trace with a pencil all around and then cut with scissors 🙂

In a food processor , process the almonds and oats until fine, add the dates and process again. Add the melted coconut oil and process until sticky. Set aside 3/4 of a cup of the mixture for later (for top layer). Take remaining of the mixture and press firmly and evenly into your pan.

For the filling use the food processor as well and process the dates and water until a paste forms. Spread the date mixture onto the crust and spread with a flat spatula.

Sprinkle the 3/4 of the mixture previously set aside and press down with your fingers. Let set in the fridge for 1 hour minimum. Cut into squares and ENJOY !

Cristina for Peas and Peace