Each week I try to post a new recipe that I create from scratch using only whole and plant-based foods, and some weeks I think (ok, almost every week) I am going to eventually run out of ideas. Well, not going to happen when you have hundreds of different plants to work with, countless grains and legumes, and numerous spices and herbs all waiting to be added to create a magnificent masterpiece. I’ve never claimed to be a chef and never will, but my creative side and the health nut inside of me decided to create a passion for plant-based food recipes. I was never a fan of cooking but since discovering new whole foods that have helped heal my body, there is no turning back.
My mission has always been to inspire others to become healthier. Not just through exercise but also through their food choices. It’s not easy changing the way we eat. We grew up with foods that are so familiar to us and our taste buds that it’s very hard to change. I want to show people how easy it is to create a dish from scratch that not only tastes delicious but takes very little time to create.
Nothing beats fresh food especially from a nutrient perspective. However, what if I told you that frozen plant food can be just as nutritious as fresh produce? Hard to believe I know but frozen food gets a bad wrap when it comes to cooking. It’s often seen as second rate but when you learn how fresh produce quickly loses it nutrition value after a few days, you might think twice about buying that frozen bag of veggies. My freezer is my saviour. In fact, Art and I have to buy another freezer this year in order to store more produce out of our garden to use during the winter months.
I generally keep some frozen beans and lots of frozen veggies in my freezer. Frozen beans especially come in handy when you soak and cook your own beans and don’t have time to do this process. I’ve never been a fan of canned beans (high sodium & some preservatives) so I take the time to soak and cook my beans. For those of you who don’t have time for this step, cooking beans ahead of time and storing them in your freezer will come in handy for ready to make meals.
Since all my meals are planned ahead of time, I measured out the amount of food (in this case I used black beans and corn) I would be using to let it thaw. The quinoa was already cooked ahead of time in my fridge (you can also use whole wheat rice, couscous, or even kamut), and the sauce (you can also cook the sauce ahead of time and store it in the fridge for a few days) literally only took a few minutes to make. There might be an ingredient, liquid smoke, that you don’t recognize and you don’t have to use it. This just gives the dish that smoky flavour.
- 1 cup quinoa
- 2 cups black beans
- 2 cups frozen corn (fresh or frozen)
- 3 tbsp sucanat
- 2 tsp smoked paprika
- 1/2 cup Worcestershire sauce (vegan)
- 1 small onion, minced
- 3 garlic cloves, minced
- 1/2 cup ketchup
- 1 tbsp dry mustard
- 1 tbsp chili powder
- 2 tbsp vegetable broth
- 2 tsp liquid smoke (optional)
- 1/2 avocado for garnish(optional)
- 2 green onions garnish (optiona)
- Cook the quinoa and set aside.
- In a saucepan, add vegetable broth and onion and sautee for 3-5 minutes. Add the garlic, and sautee for one more minute.
- Add the sucanat, paprika, Worcestershire sauce, ketchup, dry mustard, chili powder, and liquid smoke (optional) and cook for 5 minutes or until slightly thickened.
- Add the beans and corn until mixed. You can let it simmer for longer if you like for all the flavours to combine.
- Pour the mixture over the quinoa and add the green onion or sliced avocado or both for garnish.
Eat Well, Move Well, Live Well
Your Compassionate Coach,