Tibetan-style Dumplings with Tofu and Mushrooms


2-inch knob fresh ginger, peeled and coarsely chopped
3 garlic cloves, crushed
1 (14-g) pkg dried shiitake mushrooms, soaked in 1 cup boiling water until soft
2 cups loosely packed spinach
2 green onions, cut into 1-inch pieces
1/4 cup packed cilantro
1/2 (454-g) pkg firm tofu, patted dry
1/4 cup coarsely grated carrots
2 tbsp soy sauce
30 store-bought dumpling wrappers


  1. Add ginger and garlic to a food processor and whirl until pureed.
  2. Drain mushrooms and squeeze dry. Add to ginger mixture and pulse 2 to 3 times.
  3. Add spinach, onions and cilantro. Whirl until finely chopped. Transfer mixture to a medium bowl and crumble in tofu. Stir in carrots and drizzle with soy. Use your hands to mix until combined. Set aside.
  4. Fill a large pot with a rim slightly smaller than that of a 10-inch steamer basket with about 5 cups of water (water should not touch bottom of steamer basket). Bring to a boil over medium-high.
  5. Line base of steamer basket with parchment. Spray parchment with vegetable oil.
  6. Lay a wrapper in the palm of your hand. Scoop a heaping tbsp of tofu mixture onto the centre. Use thumb and index finger of other hand to bring edges of wrapper up around filling, pleating the wrapper at intervals while gathering edges together at the top and pinching them closed. Repeat with remaining wrappers and filling.
  7. Transfer half of the dumplings to the prepared steamer basket, keeping dumplings 1/2 inch apart. (They will expand during steaming.)
  8. Place the basket over the boiling water. Steam, covered with a tight-fitting lid (or foil), until dumplings are cooked through, 10 to 12 mines.
  9. Transfer to a plate and cover with foil to keep warm. Repeat with remaining dumplings.

Makes 30 dumplings.

Source: Chatelaine magazine


Sourdough Pretzels


3/4 cup lukewarm water
1 cup sourdough starter, unfed/discard
180 g bread flour
216 g ivory wheat flour
35 g nonfat dry milk
1 tbsp organic sugar
1 tablespoon butter or canola oil
1- 1/2 teaspoons salt
2 teaspoons instant yeast
1 egg for egg wash


  1. Mix and knead the dough ingredients — by hand, mixer, or bread machine — to make a cohesive, fairly smooth dough. It should be slightly sticky; if it seems dry, knead in an additional tablespoon or two of water.
  2. Cover the dough and let it rest for 45 minutes. It will rise minimally. Towards the end of the rising time, preheat the oven to 400°F.
  3. Turn the dough out onto a lightly greased work surface, fold it over a few times to gently deflate it, then divide it into 12 pieces, each weighing about 70 g.
  4. Roll each piece of dough into an 18-inch (46 cm) rope. Shape each rope into a pretzel.
  5. Boil 6 cup of water with 2 tbsp baking soda. Blanch pretzels in batches for 30 seconds each side.
  6. Brush each pretzel with egg wash (1 egg + 1 tsp water).
  7. Bake the pretzels for 25 to 30 minutes, until they’re a light golden brown. (There’s no need to let the shaped pretzels rise before baking.)
  8. Remove the pretzels from the oven, and brush with melted butter, if desired.

Makes 12 pretzels.

Source: Adapted from King Arthur Flour

Burger with Bison and Umami Sauce


2-1/4 pounds ground bison
2 tablespoons plus 1-1/2 teaspoons nutritional yeast flakes
1 teaspoons salt
1/2 teaspoon freshly ground black pepper
1 cup roasted mushrooms
1 cup caramelized onions
6 flax seed buns
1/3 cup grated Parmigiano Reggiano cheese

Umami Sauce

1/4 cup apple cider vinegar
3 tablespoons tamari
1/4 cup water
1 cup nutritional yeast flakes
8 garlic cloves, mashed
1/2 cup extra-virgin olive oil
salt (optional)


  1. To make the sauce, put the vinegar, tamari, water, yeast flakes, and garlic in a blender or food processor and blend until well combined. Remove the feed tube and, with the machine running, slowly drizzle in the olive oil. Blend well until the mixture becomes thick and emulsified, like mayonnaise. Adjust the seasoning with salt as needed.
  2. Using your hands, mix the bison, yeast flakes, salt, and pepper in a bowl to combine. Divide the meat into 6 patties. Wash your hands.
  3. Preheat the grill to medium-high heat.
  4. Put roasted mushrooms and caramelized onions in a baking dish and place in a 400°F pre-heated oven to warm while the burgers are cooking.
  5. Grill the burgers for 5 to 7 minutes per side, depending on the desired degree of doneness. Toast the buns.
  6. Place the burgers on the buns. Top with the mushrooms and onions and drizzle each one with a bit of the Umami Sauce. Sprinkle on the cheese and serve.

Makes 6 servings.

Source: True Food

Bite-size Balls Packed with Pulses, Vegetables and Spices


9 oz yellow split peas or red lentils, soaked overnight
3-5 garlic cloves, chopped
2 tbsp roughly chopped freshroot ginger
1/2 cup chopped fresh coriander (cilantro) leaves
1/2 to 1 tsp ground cumin
l/4 to 1/2tsp ground turmeric
large pinch of cayenne pepper or 1/2 to 1 fresh green chilli, chopped
1/2 cup gram flour
1 tsp baking powder
2 tbsp couscous
2 large or 3 small onions, chopped vegetable oil, for frying
salt and ground black pepper
lemon wedges, to serve


  1. Drain the split peas or lentils, reserving a little of the soaking water. Put the chopped garlic and ginger in a food processor or blender and process until finely chopped. Add the drained peas or lentils, 1 to 2 tbsp of the reserved soaking water and the chopped coriander, and process the mixture to form a puree.
  2. Add the cumin, turmeric, cayenne or fresh chilli, 1/2 tsp salt, 1/2 tsp pepper, the gram flour, baking powder and couscous to the mixture and combine. The mixture should form a thick batter. If it seems too thick, add a spoonful of soaking water and if it is too watery, add a little more flour or couscous. Mix in the onions.
  3. Heat the oil in a wide, deep frying pan, to a depth of about 2 inches, until it is hot enough to brown a cube of bread in 45 seconds.
  4. Using two spoons, form the mixture into small balls, about the size of a walnut, and slip each one gently into the hot oil. Cook until golden brown on the underside, then turn and cook the second side until golden brown.
  5. Remove from the hot oil with a slotted spoon and drain on kitchen paper. Transfer to a baking sheet and keep warm in the oven.
  6. Serve the pakora hot or leave to cool and serve at room temperature with lemon wedges.

Makes 4 to 6 servings.

Source: Vegan Cooking

Quick, Easy and Simple Heart-healthy Roasted Fish Dish with Salsa


4 (4-oz) trout fillets
canola oil cooking spray
juice of 1 lemon (about 3 tbsp)
1 tbsp canola oil
1/4 tsp ground black pepper
2 lemons, whole


1 mango, peeled and cut into 1/2-inch cubes
1 medium avocado, peeled and cut into 1/2-inch cubes
1/2 red onion, diced
1 tbsp lime juice
1 tbsp canola oil
1 tsp chili pepper powder
2 tbsp cilantro, chopped


  1. Preheat oven to 375°F (190°C).
  2. Spray a 9- x 9-inch roasting pan or baking sheet with the canola oil spray. Place fillets inside and coat them with lemon juice, canola oil and pepper.
  3. Slice whole lemons into thin rounds, and remove seeds from each slice. Distribute slices equally among trout fillets.
  4. Roast fillets for 15-20 minutes, depending on thickness of fillets. Fish should be translucent and flakes easily when pulled apart.
  5. To make the salsa, place salsa ingredients in a small mixing bowl and mix to combine. Salsa will keep in the refrigerator for two to three days.
  6. Serve fish with salsa.

Makes 4 servings.

Source: Heart & Stroke Canada