Tag: nutrition
www.instagram.com/p/BxpM36sAe6u/Leaves Café
🍃Vegan café Leaves on de la Montagne, downtown Montréal 🌱
Shells with a creamy spinach filling
16 jumbo shells
350 gr semi-firm tofu
2 cups of cooked white beans
1/4 cup nutritional yeast
1 tsp garlic powder
1 tsp lemon zest
1 tbsp lemon juice
1/4 tsp nutmeg
225 gr frozen spinach, thawed and drained
28 oz strained tomatoes
2 tbsp olive oil
1/4 tsp chili flakes
1/4 cup minced fresh basil
Pre-heat over at 350 degrees
Cook your shells, drain and set aside
In a food processor, purée the tofu, beans, yeast, garlic, lemon zest, juice and nutmeg and add 1/4 of a cup of water. Mix until cream, it might need additional water depending.
In a bowl combine the tomate coulis, olive oil and chili flakes, mix and coat the bottom of a 9 x 13 pan or platter with 3/4 of the coulis
Stuff the jumbo shells with the filling and place on top of the tomatoe coulis and cover with the remaining sauce
Cover with parchment paper and bake for 40 minutes
Garnish with the basil and you’e set !
Cristina for Peas & Peace
Benefits of Seaweed
Seaweed also know as sea vegetable has a high content in Potassium, Iron, Magnesium, Calcium & fibre, no one imagines how nutritional and good seaweed is for us !
In the photo is what I have in the pantry at the moment, top left Gomasio a mix of seaweeds and sesame which I sprinkle as a topping on bowls, then wakame flakes which once soaked I add to salads or bowls or simply add to a miso soup. The Arame (top right) is delicious on salads as well. Bottom right is roasted Nori that I have as a snack or add to bowls. Last but not least the Wakame in full for bowls or soups. Discover the many varieties of seaweeds !
Cristina for Peas & Peace
Chocolate & Caramel Pie
Ingredients
Crust
- 1/2 cup + 2 Tbsp dry roasted almonds
- 2 Tbsp hemp seeds
- 2 Tbsp flax seed meal
- 1 Tbsp cocoa powder
- 3/4 cup roasted coconut flakes
- 8 soft dates
- 1.5 tsp vanilla extract
- 2 Tbsp maple syrup
- 1 Tbsp almond milk
Caramel Layer
- 1 cup soft medjool dates – soaked in hot water for 15 minutes
- 2 Tbsp almond butter
- 2 Tbsp coconut oil
- 1/2 cup almond milk
Chocolate layer
- 1/2 cup full fat coconut milk
- 2/3 cup vegan dark chocolate chips
- 2 Tbsp almond butter
- 2 Tbsp coconut oil
- 2 tsp vanilla extract
- 1/4 cup maple syrup
-
Soak the dates for the caramel layer in hot water for 15 minutes while you make the crust.
Crust
Process the almonds in a food processor until coarse meal. Add seeds, cocoa, dates, 1/4 cup coconut flakes and pulse until the dates are well incorporated . Add the rest of the coconut flakes, vanilla, maple, almond milk and process until doughy. Add more almond milk if needed. Press the dough into a parchement paper lined 9 inch pie pan.
Caramel Layer
Drain the soaked dates. Purée all the ingredients with the soaked dates until you get a smooth purée texture Spread evenly on top of the crust.
Chocolate Layer -
Heat the coconut milk until it starts to bubble and transfer to a bowl. Add the chocolate chips and whisk until melted. Whisk in the rest of the ingredients. Pour on top of the caramel and spread evenly.
Freeze for at least 4 hours, then slice and enjoy !
Cristina for Peas and Peace
No Bake Chocolate Chip Cookies
1 cup oat flour
1 cup ground cashews (grind cashews by pulsing them in a high-speed blender until fine)
4 tbsp melted coconut oil
1 tsp vanilla extract
1 tsp pink Himalayan salt
1/2 cup maple syrup
3 tbsp of cacao nibs
In a large mixing bowl mix together oat flour and ground cashews
Then add coconut oil, vanilla extract, Himalayan salt and maple, combine these into a dough, add cacao nibs and mix together
Form into 12 balls then flatten and shape into cookies.
Put them in the refrigerator to set for two hours and then enjoy !
Keep in the fridge if any leftover……..
Cristina for Peas and Peace
Raw Chocolate Hempseed Brownies
Base
1 3/4 cup pitted dates
1/3 cup shelled hemp seeds
1/2 cup shelled sunflower seeds
3/4 cup roasted cashew nuts
3 tbsp cacao powder
1 tsp vanilla extract
1 tbsp maple syrup
Topping
3 tbsp melted coconut oil
3 tbsp cacao powder
1 tbsp maple syrup
1 tbsp coconut sugar
For the base, roughly grind the sunflower seeds in a food processor then add the cashews and hemp seeds and grind again.
Add the dates and vanilla and blend until it’s mixed well and you get a sticky consistence. Should it not be sticky enough add a little maple syrup at a time.When you have the right consistency press all of the mixture down very firmly into a loaf pan. Pop into the fridge while you prepare the topping.
For the topping, add the cacao, maple syrup and coconut sugar to the melted coconut oil and mix together thoroughly. Pour the topping on top of the brownie base and then place back again in the fridge.
When the topping has set, take out and slice up. Keeps in the fridge for a week or the freezer for a couple of months.
Delicious !
Jinya
Ramen bowl
No bake coffee & cashew mousse cake
CRUST
200 gr almonds
30 gr shredded coconut
20 pitted dates
FILLING
400 gr soaked cashews (up to 12 hours) *Note 200 gr when dry
160 gr oat milk
160 gr maple syrup
1 tbsp cacao powder
2 shots of espresso
Add almonds & shredded coconut into a food processor and pulse until fine texture, add the dates and mix again.
Press the crust into an 8 inch springform pan and set aside.
Drain and wash the cashews and blend well along with the other filling ingredients. Pour the filling into the cake pan and freeze for 6 hours or overnight.
Decorate with your favorite toppings, could be a chocolate drizzle, berries, crushed roasted cashews or simply as is
Keep cake in the freezer, remove 15 minutes before serving
Delicious !
Cristina for Peas & Peace
Physical Activity
Due to scientific research, we are now well aware that nutrition plays a huge role in how we feel on a daily basis and the impact it has on our health. Adding an activity, has to be your favorite !, could be a daily brisk walk, running, swimming, cycling, will affect and also increase your wellbeing, I insist on it must be something you enjoy !. Physical activity impacts your stamina, your mood, your weight, your muscles. For those that live in parts of the world where winters are long and bitter cold at times, I hopefully might inspire you in showing you a room I converted into a small exercise/yoga room so that winter doesn’t sabotage your exercise.
On a daily basis I alternate between tennis (outdoors in the summer, indoors winter), Pilates, cycling (indoors or outdoors weather permitting), so to not always be overworking the same muscles and also so that it doesn’t become repetitive. I also sneak in daily walks for added fresh air while walking the dogs. Personalize your gym !, go with your favorite colours, gear, make it conducive to wanting to be in that room or area of the house.
Little tricks to share with you to maximize space and economise, we bought a set of weights all in one (Nautilus), this way we don’t have a wall of weights taking up the entire space. The screen is not so much to watch programs as I prefer to have music on, it is to follow free yoga/pilates sessions on youtube.
Cristina for Peas & Peace
Meatless Balls
But soooooo tasty !
Add them to your favorite Pasta and top it with Parmesan (see my recipe), Delicious !
Ingredients for meatless balls:
1 cup of oats
1 3/4 cooked black beans
1/2 cup nutritional yeast
2 garlic cloves (minced)
1 flax egg (1 tbsp ground flax & 2 1/2 tbsp water, mix together and let sit for 5 minutes)
Salt & pepper to taste
Ingredients for the sauce:
500 ml of ground tomatoes
1 1/2 cup of vegetable stock
3 garlic cloves (minced)
Add oats to a blender, pulse until ground, add all the other ingredients and blend until well combined
Use an ice cream scooper for size and shape in your hand afterwards, add to a baking pan and refrigerate for 15 minutes
Set the oven at 350F and bake balls until golden brown.
While baking add the sauce ingredients to a pot then transfer balls to sauce and cook medium heat for 20 minutes stirring occasionally
Enjoy !
Cristina for Peas & Peace
Raspberry Cheesecake
Try this delicious and easy recipe when hosting or simply for yourself !
Crust:
40 gr Almonds
1 tbsp Hot water
1/2 tsp Vanilla extract
1 tsp Coconut oil (melted)
Process the almonds in a food processor until small pieces. Then add dates and water, continue to blend until a sticky dough forms. Grease a 18 cm diameter springform pan with the melted coconut oil. Press the dough into the mold and refrigerate at least half an hour.
In the meantime prepare the filling:
1 cup soaked cashews (at least 4 hours)
1/2 tsp Vanilla extract
1/2 cup Coconut cream (solid part of the can)
4 tbsp Agave
2 tbsp Coconut oil
Process the soaked cashews in a food processor until creamy and smooth, then add in the rest of the ingredients until smooth.
Pour *half of the filling over the refrigerated crust. Place the mold in the freezer for at least half an hour.
For the pink layer:
Blend some frozen raspberries along with the other half of the filling, pour it over the white layer and put it in the freezer for another half hour.
Ready to enjoy !
My inspiration was @foodie.yuki
Love
Cristina for Peas & Peace
Expo manger santé et vivre vert 2019
My visit to the Health Expo was most enjoyable. Am always looking to discover new products. Here are my 4 favorites exhibitors for this year !
Gourmet Sauvage ! www.gourmetsauvage.ca
A tribute to the Canadian wilderness
*Drawing inspiration from a rich and ancient Native American tradition, Gourmet Sauvage presents a unique selection of gourmet specialties featuring the best vegetables and wild fruit of Canada. Carefully picked by community groups and indigenous people across the country and processed entirely by hand*.
I purchased 3 different varieties of Pasta, their latest addition. Bolete mushrooms, Lobter mushrooms & Balsam Fir. Cant wait to try them out !
Varech Phare Est ! varechphareest.com
Hand picked seaweed in Gaspésie by its owner Stéphane Albert. you will notice on the image that he distributes in various venues. Love seaweed, purchased his Wakame from the Atlantic and a Gomasio mixed with various types of seaweed that I can not wait to add to my salads and other dishes,
Kémia ! Kémia.ca
*Kémia offers original condiments, marinades and vegetable spreads, as well as grilled vegetables. Their creations come from the Tunisian culinary tradition, perfect blend between the Mediterranean, North African and Middle Eastern cuisines. Kémia is the Tunisian word that describes an assortment of finger foods traditionally served before a meal.*
I often like to add kick to my meal so I purchased their Harissa, sample tasted it and WOW !
They distribute in Quebec and Ontario as well
Boulangerie Citron Confit ! citronconfit.ca
Artisanal, Vegan, gluten-free Bread & pastries. They deliver at no cost across Quebec if order is over $ 100.00
Tasted their Bread simply delicious !
If you come across these products while at your preferred grocer, do give them a try, they wont disappoint
Cristina For Peas & Peace
Purple Flesh Potatoes Please
Purple potatoes add a unique flair to your dish due to its beautiful hue. They can be a side or they can be added to a salad !
I roasted mine at 350 for approx half hour
- Cut potatoes in half
- Then cup 5 to 7 garlic cloves in slivers
- Drizzle with olive oil
- Once cooked through add your favorite herbs, I in this case added smoked chili flakes and shallots
- Salt and Pepper to taste
Nutritional value
- fiber
- protein
- vitamin C
- potassium
- vitamin B
- phosphorus
- copper
- manganese
- thiamine
- niacin
- magnesium
Enjoy !
Cristina for Peas & Peace
No Bake Lemon Raspberry Bars
- Love week-ends, gives me a chance to be in the kitchen and practice my photography as well !
- Made these this morning, light in taste, perfect dessert or snack !
Inspired by
Peas & Peace
Peas & Peace TM 