the taste space

The Great Vegetable Bolognese Sauce with Zucchini Spaghetti

Posted in Mains (Vegetarian) by Janet M on March 21, 2013

The Great Vegetable Bolognese Sauce with Zucchini Spaghetti

Vegan propaganda: I try not to spread too much of it.

If you read my blog, I think you’ve already accepted that vegetables are good for you and are ok with the lack of meat and dairy in my meals.

But I will share this fun video anyways, because I thought it was flipping awesome. I’ve watched a few documentaries about veganism and I am usually left with a bitter taste in my mouth, wondering about the accuracy of the science and experiences presented. The prolonged juice fast in Fat, Sick and Nearly Dead creeped me out. The main study in Forks over Knives, The China Study, was not convincing for me. Vegucated was cute, following 3 people on a vegan challenge for 6 weeks, though.

But this video? I loved it! Made by Dr Michael Gregor, the physician behind NutritionFacts.Org, he presents how a vegan diet affects the top 15 causes of mortality in a very engaging way. I know the clip is almost an hour long, but it is an hour well spent. If you watch it, please let me know what you think. For me, it reinforced continuing with a plant-based diet for health reasons. :)

In the spirit of nutritarianism (coined by Dr Fuhrman, describing those who consume foods based on their higher micronutrients and shun refined oils, sugars and salt), I decided to make The World’s Healthiest Tomato Sauce, as proclaimed by Amber.

The Great Vegetable Bolognese Sauce with Zucchini Spaghetti

This was a chunky tomato sauce like no other. Filled to the brim with vegetables. All sorts of veggies, it was a lovely clean-out-my-fridge kind of sauce.  I am probably the only person with a random vegetables, like a solo leek, beets, carrots, broccoli stems and mushrooms, hanging around for no good reason. Granted, this is a very flexible sauce so work with what you have. Amber suggests not omitting the olives, though. They add both the salty and fatty components from a whole food (instead of a refined oil product). The tempeh is eerily similar to chunks of meat. The nutritional yeast adds a cheesy hint, as if you had already stirred in Parmesan cheese. But the funniest part of the sauce is that it was more a fluorescent-red, courtesy of the pureed beet.

You might think this sauce would take forever to prep, with so many veggies. However, the food processor does that majority of the work. The directions look lengthy, but you’ll see a theme: chop veggies in food processor, add to the pot and stir. :)

I actually really liked this sauce. It tastes healthy yet hearty while still feeling light. Would I serve it to omnis I wanted to impress? Probably not. They would probably think I was pulling a joke on them.  But if someone made this for me, I’d be thrilled. I’d also have a lot of sauce to last for many meals. Freeze some for later, or relish in eating it a few times a day. :)

I believe that moderate amounts of oil, sweeteners and salt are good for you. Fats are definitely important, especially to absorb nutrients from other foods, but they can also come from avocados, nuts and seeds (and soy). I plan to incorporate more of these “healthy fats” into my foods.

What do you think about nutritarianism? Oils vs healthy fats?

The Great Vegetable Bolognese Sauce with Zucchini Spaghetti

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Red Lentil Fusilli with a Zippy Vegan Rose Sauce

Posted in Favourites, Mains (Vegetarian) by Janet M on January 19, 2013

It wasn’t until I became a vegan that I started worrying about the nutritional content of my food.  I had no idea how many calories I should eat, how much protein I should consume or how to create a balanced meal.

Now I know better. I aim to create meals that are properly nutritionally balanced, aiming for more than 50g/d. Knowing that my major sources of protein are from beans, leafy greens, whole grains and a smaller amount from nuts and seeds, a meal feels incomplete without them. Where are my beans?? Where are my vegetables?

So you may be scratching your head, wondering why the heck I would post a recipe for pasta with a rose sauce, the seemingly antithesis of what I eat on a daily basis. However, this dish is packed with all good things.

First, the sauce is a zippy tomato-based creamy vegan rose sauce. All of the vegetables are roasted to create a lovely, creamy backdrop: roasted cherry tomatoes, roasted cauliflower, roasted garlic and roasted shallots. I sprinkled Aleppo chili flakes overtop to add a nice zip to the sauce. The cheesiness of a standard rose sauce is achieved with nutritional yeast, without being overpowering and cashew butter as a thickener. Throw it into your blender for an easy, delicious sauce.

But what to pair it with?

I recently picked up a package of red lentil pasta. Beans hidden in pasta form! Made by Eco Chefs, the only ingredients are red lentils and water and thus pack a nice amount of protein compared to other pastas. While I often use zucchini as a pasta substitute, it was nice to be able to have fusilli-shaped pasta. My spiralizer can’t do that to any zucchini. ;)

Next time, I may try blending in white beans, like in my High-Protein Creamy Roasted Cauliflower Alfredo Pasta or add in more greens.

This is my submission to this month’s Bookmarked Recipes.

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Baby Quinoa (Kaniwa) Bowl with Cranberry Jicama Salsa and Sweet Squash Puree

Posted in Mains (Vegetarian) by Janet M on December 15, 2012

Baby Quinoa (Kaniwa) Bowl with Cranberry Jicama Salsa and Sweet Squash Puree

I have not yet read the book The 5 Love Languages, but I like the concept of different ways to communicate your affection. How do you express your love? Through words of affirmation, acts of service, giving/receiving gifts, quality time or physical touch? Knowing how you express and perceive love, along with your partner, helps you communicate with the same language.

This also holds true for family and friends, especially around holidays.  Everyone is scurrying from party to party, thinking of ideal gifts and making travel plans to spend with loved ones. What is most important to you and others?

I will be sharing my time this weekend with Rob’s family and next weekend with my parents. I definitely subscribe to my presence is my present – HA! Can you tell giving/receiving gifts is so low on my priority list? But truthfully, gift giving continually becomes harder and harder. There are cute and practical gift giving guides, but on my wishlist this year: A textbook. I know, not even a cookbook. I am also eagerly awaiting my grandmother’s old juicer and pressure cooker. I don’t really need much else. The most important thing is the company. I really am all set. (I am also UBER stoked for Rob’s early Christmas present: a raw “cooking” class with Doug McNish on Sunday! I have no idea how we will tackle all the recipes!)

While some of my most well-used kitchen tools were gifts that I never thought I needed (see last year’s gift guide), random foodie purchases have entertained me as of late. I know I am supposed to be culling my pantry, but when I see something like baby quinoa (kaniwa), I have a hard time not wanting to try it out. A new, healthy food.. let’s see what it is like!
PS. Spotted at Essence of Life and Lady York.

First off, it looks like little kernels of quinoa. While it isn’t quinoa in its young state, it is in the same family as quinoa. It has a higher protein content and possesses less of the bitter saponins that plague quinoa. I still rinsed it though I may try toasting it next time. It cooks up nearly exactly like quinoa with a scanty 2:1 ratio of liquid. Due to its small nature, the texture is quite different. It reminded me of the pebbly nature of amaranth without its gluey consistency. I ended up tossing it in a festive bowl with a simple cranberry jicama salsa and a chili-spiked butternut squash gravy/sauce.  The seemingly odd combination of ingredients worked really well… and awfully pretty, too, I may add.

So, the moral of the story… for the hard to shop foodies, perhaps all you need to do is head to a grocery store? :) Or only for practical foodies like me. Only I would swoon over a new bean to try… or appreciate radish sprouts. ;) Need other ideas for foodie gifting? Check out my favourite wacky ingredients including pomegranate molasses, red pepper paste and miso, along with recipes to woo you over.

Baby Quinoa (Kaniwa) Bowl with Cranberry Jicama Salsa and Sweet Squash Puree

This is my submission to this month‘s Simple and in Season and to Deb for this week’s Souper Sundays.

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Tess’ Ultimate Peanut Sauce

Posted in Favourites, Salads, Sides by Janet M on November 11, 2012

I’ve told you my weekly menus now revolve around a new dressing.

Now that veggies may not necessarily be at their peak, a good dressing is key to eating raw salads.

Or, once you make this dressing, you may just decide to drink it instead. Forgetting the veggies altogether.

It took me a long, long while to finally make Tess’ peanut sauce.  Her recipe was daunting with the coconut milk, peanut butter and heavy use of agave. Tess’ last coconut-based sauce (the creamy Thai cilantro ginger sauce) was heavenly so I knew I should try it out. Eventually.

However, I was guarding the last of our molasses for the recipe. With my pantry purge and gusto of tackling old bookmarked recipes from October, I finally took the plunge. With less sweetener, less sodium AND using coconut beverage, we have a winner. A drinkable winner. The twist from the other peanut dressings comes from the bite from molasses and umami from the fermented black bean sauce. Use it to coat anything. Veggies, grains, beans, you name it. Here, I paired it with sliced carrots, thinly sliced sugar snap peas, julienned baby bok choy, kelp noodles and pea shoots.

I suppose this is a good time to let you all in on a challenge I started this month. A sweetener-free challenge. For 8 weeks along with Gabby and Megan. Leanne is also doing a 2-week sugar-free cleanse which is a bit too extreme for me. While I have already cut out refined sugars, I am going to limit my intake of other sweeteners, including dried fruit, maple syrup, agave and stevia. I decided to keep eating fruit that isn’t sweet (cranberries, green papaya, tamarind, etc) since they are more sour than sweet.  As I work through some of my recent recipe successes, a few may still contain sweeteners which is good for those of you still using them. :)

This is my submission to this week’s Presto Pasta Nights, hosted by Ruth (the last one!) and to Deb for this week’s Souper Sundays.

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Creamy Thai Cilantro Ginger Sauce (for Thai Shiitake-Basil Spring Rolls and Sexy Saucy Noodles)

Posted in Appetizers, Favourites, Mains (Vegetarian) by Janet M on July 27, 2012

Cilantro, you either love it or hate it.

As you may have figured out, I am in the cilantro-loving camp.

On the theme of delicious sauces, this one is definitely a keeper. I shouldn’t have doubted it for a second, as it comes courtesy of Tess in The Two Week Wellness Solution.

Originally, I made a half recipe. Trust me, I was kicking myself. I slurped up nearly a quarter of the sauce just “sampling it” with some crackers, it was that good. I had to make it again, it was that awesome!

Cilantro is the major flavour in the sauce, with hits from the ginger, garlic, basil and fresh lime juice.  The peanut butter and light coconut milk make this a creamy sauce which balances the bold flavours nicely.

So, what to do with it once you’ve licked your fingers clean a few hundred times? Textured crackers work well, too, although this is more of a sauce than a dip. The sauce would work well overtop vegetables with your favourite grain, too.

To get a bit more fancy, Tess had 2 recipes in her book using this sauce.

The first recipe was for Thai shiitake-basil spring rolls using this as the dip. I ended up making collard wraps with the same filling substituting kelp noodles, drizzling the sauce inside and around the wraps. The fresh herbs and veggies, along with the sauteed shiitakes worked well. The star was definitely the dipping sauce.

The next recipe I loved was the “Sexy Saucy Noodles“. Broccoli, mushrooms and edamame are sauteed in toasted sesame oil and soy sauce. Throw in your noodles of choice (I used kelp noodles but soba would work well here) and douse heavily with the sauce. Stir to combine. Garnish with carrots, sprouts, fresh herbs, etc. Delicious. The sauce isn’t as strong, but the flavours are great.

For maximum dip enjoyment: Lick your fingers. :)


This is my submission to Presto Pasta Nights hosted by Ruth, to this week’s Healthy Vegan Fridays, to this week’s Raw Thursday, and to this week’s Weekend Wellness.

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Raw Alfredo Sauce with Basil, Cherry Tomatoes and Zucchini Noodles

Posted in Mains (Vegetarian), Salads by Janet M on April 17, 2012

So the joke’s on me.

70% chance of rain yesterday. I hate rainy Mondays because I have to go all over the place, with 5 destinations yesterday. If I took the subway, I’d need a day-pass!

I plotted the forecast and took my chances.  No rain! I beat the weather demon!

I lost the meal planning, though. Instead of rain, turns out it was 27C with 70% humidity. It felt down-right tropical. I was cycling around in my shorts and top, it was that awesome. When I got home, I wanted a light and crisp salad! No chili, thank you kindly.

As the summer alternative to my High-Protein Creamy Roasted Cauliflower Alfredo Pasta, I went totally raw with a light and fresh raw alfredo sauce with basil and sun-dried and cherry tomatoes smothering zucchini noodles.

Trust me, this hit the spot.

Utterly delicious. The sauce is bright with the lemon, creamy from the cashews yet still light since it is thinned with water. Miso adds that lovely fifth dimension.

I threw in some vegetables I had hanging around (cherry tomatoes, carrot, cucumber) as well as fresh basil. Gena has also paired this with tempeh, which I might add next time. Because this recipe is definitely worth repeating.

For those of you interested in my commuting challenges, I had a real quandary today. As you know, I enjoy Steve’s downtown spinning classes on Mondays. Except I had to be at work early, so there was no way I could do both.

I was up a bit earlier than usual, so I decided to try the 0630 spinning class at my old gym. With a 9km commute just to get to the gym, that meant I was leaving home around 0545. You see, this gym has an intense and awesome spinning culture. This is where I fell in love with spinning. The regulars are incredibly supportive. Kind of like where everyone knows your name. Indeed, despite not being there since I moved (10 months ago), I was greeted on a first name basis.

I still get the weekly emails (it even has its own member-driven website with instructor AND member profiles!) with interesting news and stories, guests instructors (aka subs but sounds so much nicer, eh?) and the ever elusive sign up trends. Over the winter, it was not unheard of the spinning classes to fill up 30 minutes before the class started throughout the week, INCLUDING the 0630 classes. I used to be a regular in Dave’s classes, so I completely understand, but that’s intense. Now that the weather has been nicer, the 0630 classes finally weren’t filling up at 0600, so I figured I could try my luck at the Monday class if I showed up 15 minutes early.

Suffice it to say, I have a new Monday morning spin class love. So completely different than any of my other classes, with a focus on cardio and core training, I loved the diversity. Furthermore, I loved being back with the gang, with all the hooting and hollering. It is one of the most boisterous spinning groups I have ever been with.

I will admit that one drawback of our new (upcoming) home, is the serious lack of gyms nearby.  I had planned to continue with the gym close to work, but since my old gym is just a minor detour away (still 10km away, though), I may just end up there instead. We’ll see how it goes!  I usually wake up at 0530, but this may require an even earlier start to the day. Obviously I am not thinking clearly at the moment, haha! ;)

As for Monday morning Steve? He may turn into Friday morning Steve if I meander to a different gym. ;)

Anyhow, the moral of the story? Take a risk. You might find a new love.
(Btw, there is no risk with trying out this delicious sauce. You will be smitten, too. Spinning can be a bit hit-or-miss, I understand).

This is my submission to this week’s Presto Pasta Nights, hosted by Ruth, to this week’s Healthy Vegan Fridays, to this week’s Weekend Wellness and to this month‘s Simple and in Season.

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Canary Island-Inspired Mojo Sauce

Posted in Appetizers, Favourites by Janet M on November 30, 2011


As I said, I typically make my meals on the weekends and munch on leftovers during the week.  One perk, especially for me, is that my photographs benefit from the daylight. Sometimes, though, I may take a photo of a meal prematurely.. before I have it nailed down.

This recipe is all about the sauce. A mojo sauce. A creamy, yet light and zippy sauce filled with roasted red peppers, cumin, almonds and cilantro. Inspired by Sarah at My New Roots, I used less oil but otherwise true to her recipe.

Reminiscent of my favourite Chickpeas Romesco, I originally ate this smothered over chickpeas with a lettuce base. After an overnight marinade, it was nice. Except I didn’t think it worked that well with the lettuce (sorry, lettuce greens!). I used half of the sauce for two cups of chickpeas, but mid-week I became creative (sadly, without a camera).

It just goes to show you how diverse this wickedly addictive the sauce was… because it was devoured in no time. I enjoyed it unadorned with crackers and raw veggies as well as smeared overtop some veggie burgers (recipe to come!).

This is being submitted to this week’s Weekend Herb Blogging, hosted by Rinku from Cooking in Wincester. (more…)