Cooked chickpeas. I used about 1.5 cups. I prefer to cook beans from dry in my pressure cooker, but tinned chickpeas as fine, as long as you rinse them well.
3 tablespoons vegan mayonnaise, or to taste. I use Hellman‘s.
1 tablespoon relish, or to taste
1 tablespoon capers
Kala Namak salt
I use a food processor to pulse the ingredients, but you can simply mash the chickpeas with a fork if you’re not too fussy about having a consistent texture. I like to keep this salad simple, but you can add other items such as green onions and pepper. I always add fresh chives when they are at hand. Other variations include adding some avocado to the mix. The Kala Namak salt is a key ingredient, as it gives the salad an egg flavour; it can be hard to find, unfortunately, but I’m lucky that a local health food store carries it.
I thought it would be useful to provide an updated list of my favourite vegan dining options in HRM especially since, as I’m delighted to report, these options have increased over the past year. I won’t provide too much information for the locations for the sake of efficiency. My focus is on establishments that are either completely vegan, or have a large range of vegan options (one veggie burger or the dreaded and cliched falafal wrap won’t suffice).
Wild Leek Food and Juice Bar: At Wild Leek the focus is on seasonal local ingredients made into familiar vegan comfort food. Everything is made in house daily using whole natural ingredients and our juices and smoothies are made right before your eyes! With fresh and flavorful daily specials, vegan breakfast served everyday. We strive to create delicious food that vegans and non-vegans can enjoy.
Envie: A Vegan Kitchen: Our mission is to inspire people to choose a healthier, sustainable and more compassionate lifestyle through plant-based eating by making information and education accessible, so that we can create a healthier community and planet.
Heartwood: Vegetarian. Most of the dishes have vegan options.
Springhouse: Vegan grocer. We’ve got lots of locally-made goods, frozen meals to-go, fresh produce, body care products, groceries and specialty items you won’t find anywhere else in the city. Some products are made here in-house, and the rest we thoughtfully curate from top-notch suppliers. We’re also a little take-out restaurant, with a tasty lunch menu.
Real Fake Meats: A small Vegan Butcher Shop that includes take-out and delivery.
The Wooden Monkey: Omnivore menu, but vegan options are available for many of the menu items.
I treated myself this weekend to an old classic: Bangers and mash. I used Montreal-based Gusta’s Italian seitan sausage, as well as Yukon Gold potatoes mashed with Becel vegan margarine and soy milk. I added lots of caramelized onions, as well as peas. At this time of the year, fresh peas aren’t available, but frozen do well. I sauteed the peas with the onions after the latter were caramelized. I topped this with a simple gravy, which is a combination of water, flour, nutritional yeast, garlic powder, gravy browning, and a touch of soy sauce.
I’m very glad to have found a local bakery that makes two vegan tarts: Cherry and coconut lemon. Dinah’s Sourdough is a bakery located in the north end of the city. I’ve not been there in person yet, but I’m very happy to see that the bakery has been offering online shopping and delivery during the COVID-19 pandemic. I am looking forward to my first order of both tarts today. They are destined for the freezer, as I like to discipline my consumption of baked goods; these will be Saturday afternoon treats with espresso or herbal tea.
Pour the soy milk into a pan over medium heat. Although you can use other plant-based milks, soy milk works best for custards, as it thickens well (almond milk for example, does not), and does not impart a strong flavour (unlike oat milk or cashew milk, for example).
Stir the cocoa powder and sugar gradually into the soy milk. I find a balloon whisk works well for this.
Add the vanilla extract, to taste. I like to use a full teaspoon.
Add the cornstarch paste.
Whisk the milk until boiling point. It’s important that you stir constantly, as you don’t want any lumps to form.
When the milk boils, remove from heat.
Pour into individual containers of your choosing. The custard will continue to thicken.
My preference is to eat the custard when it’s still warm and a crust has formed, but it’s equally good cold. It will be thicker when cold.
I’m a huge fan of tofu and eat it almost daily. When I was first introduced to tofu many years ago, it was the silken kind, which I hated. I convinced myself that I didn’t like tofu until I came across the firm and extra firm versions; it was love at first bite. This article discusses some of the primary health benefits of tofu. The article discusses as well some of the potential concerns about food processing, although it provides no citations to support these statements, which I take with a pinch of salt. I think there is a lot of misinformation about GMOs in general, based often on scare tactics and an assumption because something isn’t “natural” it must automatically be bad for you. Many GMO foods are perfectly harmless and also nutritious; their sale is regulated in Canada. This same fear is often extended to all processed foods, even though they are not necessarily harmful. Ultimately, it all comes down to balance. This article provides the nutritional breakdown of 100g of tofu and its role in helping to reduce levels of LDL cholesterol. This article discusses the potential impact of tofu on Type 2 diabetes and osteoporosis.
Tofu is an important source of protein and calcium for me, and adds substance to green salads, rice dishes, and so forth. My favourite way to eat tofu is to marinate it in a simple sauce, usually teriyaki, and then to saute it. I also like to grill it with barbecue sauce. This site has some suggested vegan tofu recipes.
I bought a bunch of fresh carrots on Saturday from one of our local farmers’ markets and was inspired to make carrot top pesto, which is something I read in one of the Zero Waste communities to which I belong. In the past, I’ve always just composted the carrot tops; this recipe is an excellent way to combat food waste.
Carrot tops (the green leafy parts) of a bunch of carrots, chopped.
2 cloves garlic, or to taste
juice of half a lemon
Olive oil. I didn’t measure closely, but I think I used about 3 tablespoons
A handful of cashews (walnuts might work better, but I didn’t have any on hand)
Salt, to taste.
You can blanche the carrot tops if you wish, but I kept them raw. Make sure they are well rinsed.
Place all the ingredients in a food processor or blender. I used my Vitamix.
Blend until everything is smooth. You decide what texture you lie; if you want a smooth pesto, blend for longer; if a chunkier texture, just pulse. It’s really hard to pulse with a Vitamix so mine comes out smooth.