Low Sugar Hot Cocoa (Vegan Option)

Makes 1 mug 

I’ve been sharing this recipe with a lot of clients lately and they’ve found it the perfect warm, comforting solution. So, I wanted to share it with you. This recipe is so simple that it barely qualifies as a recipe. But I wanted to share it because it’s a great way to satisfy a sugar craving with barely any sugar. It makes a hot cocoa that my fellow dark chocolate lovers will enjoy.

Use this as a technique more than a recipe. Adjust it to suit your tastes. For example, make it vegan by using a plant-based milk alternative and maple syrup. Want a stronger chocolatey flavour? Use more cocoa powder (or do the opposite if you want it weaker). Like orange chocolate? Try adding a drop or two of orange blossom water. Want to get the anti-inflammatory properties of turmeric that made golden milk so popular a number of years back? Add some, along with the black pepper to activate the anti-inflammatory compounds. For the photos, we jazzed it up with some whipped cream and some chocolate shavings.  

Low Sugar Hot Cocoa Ingredients

1 mug milk of your choice (dairy, oat, soy, etc)

Scant 1 tablespoon cocoa powder

½ teaspoon sugar (or sweetener of your choice)

Options:

2 drops orange blossom water

1/8 teaspoon turmeric powder and a small pinch of black pepper

Top with whipped cream or non-dairy whipped topping 

Low Sugar Hot Cocoa Directions

1. In a small saucepan on medium heat, add the milk, cocoa powder, sugar, and other optional ingredients.

2. Warm, stirring frequently, until steam rises from the saucepan.

3. Enjoy!

Looking for something cold and chocolatey and low added sugar? Check out this super simple recipe for chocolate banana popsicles

Photo credit: Olivia Dodsworth

Vegan Chili

In my opinion, everyone should have a great chili recipe in their repertoire. As my Grandmother would say, It’s the perfect cold day “stick to your ribs” food. Chili is also a filling and delicious way to incorporate more plant-based foods and beans/lentils into your eating habits.

This chili, that fantastic dietetic student Olivia has created, takes a twist with coconut milk. Thank you Olivia!

Vegan Chili Ingredients

1 tbsp olive oil

1 white onion (chopped)

3 garlic cloves (minced)

2 stalks celery (chopped)

1 bell pepper (chopped)

½  jalapeno pepper

19 oz can chickpeas

14oz can kidney beans

14 oz can lentils

14oz canned tomatoes

¾ cup coconut milk

1 cup veggie broth

1 tsp cumin

1 tsp dried oregano

1 tsp paprika

cilantro (optional)

avocado (optional)

toast for dipping (optional)

Vegan Chili Directions

1. Chop the onion, garlic, celery, bell pepper, and jalapeno pepper.

2. Heat the olive oil in a large saucepan on medium heat.

3. Add the garlic and onion. Sautee for 5 minutes.

4. Add the celery, bell pepper, and jalapeno pepper. Sautee for another 5 minutes.

5. Add the beans, lentils, tomatoes, vegetable broth, and spices. Simmer for at least 30 minutes.

6. Add the coconut milk and stir.

7. Optional: Top with cilantro and avocado.

8. Optional: Serve with a slice of sourdough toast.

9. Enjoy!

Recipe and photo credit: Olivia Dodsworth.

Zucchini and Sun-Dried Tomato Tempeh Pasta (Vegan)

Tempeh doesn’t get as much attention as it’s cousin, tofu. Yet it’s an excellent source of plant-based protein and a source of iron. Give it a try with this familiar pasta with a Mediterranean flavour profile.

Serves 4.

Cooking time: Approximately 25 minutes.

Tempeh Pasta Ingredients:

1 package        Tempeh, cut into cubes

½ large             Onion, medium diced

2 cloves           Garlic, minced

¼ cup              Sun-dried tomatoes in oil, thinly sliced

4 cups              Zucchini, sliced diagonally into quarter moons

4 cups              Spinach, washed and coarsely chopped

1 sprig             Fresh rosemary, coarsely chopped

1 teaspoon      Herbs de Provence

¼ cup              Vegetable broth

1-2 Tbsp          Olive Oil

1 Tbsp             Salt

1 package       Brown rice pasta (454 grams)

Tempeh Pasta Directions:

1. Bring a large pot of water to a boil. Optional: add 1 tablespoon of salt.

2. Once your water has come to a boil, add the pasta. Stir occasionally to prevent the pasta from sticking together. Follow the directions on the package for the cooking time as brands differ. Usually it is between 7-10 minutes.

3. Once your pasta is al dente, drain it and add 1 tablespoon of olive oil to prevent it from sticking. Set aside until ready to serve.

4. In the meantime, in a large frying pan, heat 1 tablespoon of olive oil on medium heat. Add the onions and sauté until tender (approximately 3 minutes).

5. Add the garlic and rosemary and sauté for another 2 minutes.

6. Add the tempeh and rosemary, sauté for another 5 minutes.

7. Add the zucchini and herbs de Provence, sauté for another 5 minutes.

8. When the zucchini appears partly cooked, add the spinach, sun-dried tomatoes, and the broth. Sauté for another 6-10 minutes until zucchini is almost cooked almost al dente. (Note: If the pan gets too dry before the zucchini is cooked, then add a bit more broth, 1 tablespoon at a time).

9. Season with salt and pepper to taste.

10. Plate your pasta topped with the zucchini and sun-dried tomato tempeh sauce.

11. Enjoy!

Get another delicious vegan pasta recipe here: Pumpkin Pasta

Recipe and Photo credit: Amazing student Alexandra.