Blueberry Pancakes For One (Vegan)

Well actually, there’s enough for two- just in case you have company. Or for one really big appetite.

I actually store a running list of potential Veganish posts on my phone. But I cross items off that list very slowly, mostly because cravings and circumstance cause me to whip up something impromptu.

This Sunday was one such case. I was thinking of writing about How to Be Veganish in Boston (more on that later). But I woke up after 10 restful hours of sleep to pouring rain ,a growling stomach and a sudden desire for…pancakes.

But how to make pancakes without eggs or sugar in the house? Prior to my foray into veganism, I would have made a soggy trip to the grocery store to satisfy my craving. Now, I have learned to scour the Internet for substitutions/vegan/hack recipes and then tweak them a little based on my pantry’s availability.

I also usually don’t make pancakes or crepes for myself, but really, why should solitude bar an indulgent breakfast? This mini batch of ‘cakes are fluffy, fruity and light. Top it off with ground cinnamon, ginger and real Quebecois maple syrup. Wash it down with some coffee and watch the rain outside.

INGREDIENTS:

Yields 6-8 small pancakes.

• 1 cup unsweetened almond milk (or milk of your choice)
• 2 tablespoons of water
• 3 tablespoons of maple syrup, divided (2 tablespoons for batter, 1 tablespoon for topping)
• ½ tablespoon vanilla extract
•  ½ tablespoons of canola oil (I use olive oil because that’s all I had this time!)

• 2/3 cup of blueberries
• 1 teaspoon baking powder
• Pinch of salt
• 1 cup all purpose flour

INSTRUCTIONS:

1. In a mixing bowl, add in the wet ingredients in the order listed above. Once the oil is added, whisk vigorously so that liquids are well blended together.
2. Add in the blueberries and stir.
3. Add in the dry ingredients in the order listed above. Add in half of the flour, stir to ensure that there’s no lumps. Add in the second half and repeat.
4. Heat a non-stick pan to medium low. Add in a little bit of oil.
5. Using a 1/3 cup measure (or a ladle that’s half-filled with batter), dole out equal sized portions onto the heated pan.
6. Once the pancake has started bubbling and the edges have browned, flip the cake over and heat, about 3-4 minutes on each side.
7. Allow pancakes to cool and top with your preferred toppings. I used:
   • Slivers of vegan butter
   • Ground cinnamon
   • Ground ginger
   • 1 tablespoon of maple syrup.

Finally, two other lessons I have learned over the years of crepe making that are worth sharing:

1. Your first pancakes are always the ugliest. It’s not you, it’s the pan- it’s just heating up to the right consistency.
2. Use a non-stick pan. Seriously. You’ll regret it if you don’t.

Happy eating,

Anatomy of the perfect fruit smoothie

In my glory days of diet-dabbling, I went (almost) raw vegan for a summer, wherein my breakfast consisted of fruit smoothies, lunch of salads… and I got pretty bad munchies. I was biking to and from work every day, where I was out and about chasing thirty jumpy campers for over eight hours a day. In hindsight, the fruit energy was good, but I was definitely lacking protein.

I’ve since begun to wrap my head around the complexity that is food + body, in relation to geography and lifestyle. It may seem like common sense, but where you live and how you live plays a big role on your bodily needs! My fascination with the 80-10-10 diet began in the early spring of 2013, when I was living in Lyon, France. I got hooked on YouTubers like Kristina the raw foodie, but overlooked the fact that a student living in the Rhone-Alps region doesn’t have quite the same dietary needs as a long-distance runner in Austin, Texas.

Though I no longer live off of breakfast smoothies, I do appreciate the quick protein fix smoothies can provide after a hefty workout.

Here’s what I consider the anatomy, or essential elements, of a protein-rich fruit smoothie:

1. Base: This is the “meat” of the smoothie, providing the majority of the caloric energy and the texture of the drink. Usually a tropical fruit and most commonly bananas. My other faves are oranges and mangoes.
2. Secondary fruit: Add some dimension and antioxidants with some fresh or frozen fruit like berries or kiwi.
3. Protein: To ensure your smoothie packs a punch, add a tablespoon of protein powder, peanut (or other nut) butter, or flax seed. Also a great option is to sneak in some protein-y greens like spinach or kale.
4. Liquid: This will help “glue” all the dry ingredients together. Depending on how light or heavy you want to go, add a milk (eg. soy, almond, dairy, etc.), juice (eg. orange, apple, cranberry), or water (eg. coconut).
5. Flava-flav: The best part is customizing the flavour, colour and texture with fun ingredients like: coconut flakes, cocoa powder, vanilla extract, medjool dates, raw honey, or matcha powder.

Here’s what I used for today’s Tabata Sunday smoothie:

INGREDIENTS:

• 1 banana
• ½ cup frozen blueberries
• 1 tbsp peanut butter
• 1 tbsp flax seed
• ½ cup soy milk

In this extra protein-y shake, the peanut butter acted as both protein and the flava-flav. For extra fruit (and aesthetics), I garnished with a kiwi slice.

Work that body and treat yourself!

Wild Berry Egg Tarts (Vegetarian)

If you’ve ever been to Hong Kong – or Vancouver, or any Chinatown for that matter – you have probably stepped into a Chinese bakery. There is something comforting about the combination of stark fluorescent lighting, that distinct sweet buttery aroma, the click of plastic tongs and trays, and the curt mid-Menopausal cashier that rings up your order before you have time to grab your wallet.

But for those who don’t have the luxury of such an experience in the vicinity, or prefer avoiding the outrageous $1.30 price tag on these treats nowadays (they were 33 cents back in the 90s!), you can now turn your own kitchen into said bakery.

You may have noticed that many of my recipes contain (frozen) blueberries. One of the perks of living in the ‘burbs is that I’m at the nexus of residential and agricultural land. In other words, there is a blueberry farm a 5-minute walk from home! Can’t beat picking fresh berries as a post-dinner digestion aid. So we do a lot of that in the summertime, then freeze ‘em up for baking the rest of the year.

Now, you may not have a blueberry farm next to your house, but maybe some wild blackberry bushes nearby, or a backyard ready to host some fruit trees or veggies, and most likely a farmer’s market in your ‘hood. (A few months ago, my dad and I set up our backyard garden, and we’ve got tons of yummy produce ready to bloom. Be on the lookout for a post on gardening!) Whatever your local flava – add it to the mix! Veganish is all about experimenting, so I encourage you to customize these recipes to your taste and the bestest, freshest goods in your reach.

I must admit, this recipe is super simple largely because I use pre-made tart shells, which you can find at most grocery stores (I got mine at Superstore / Loblaws). The toughest part of this whole process is getting the egg tarts into the oven without spilling! Seriously, requires zen Qi-gong hands. Just imagine you’re moving through a giant block of jello. If you manage to make these tarts sans spillage, I will personally mail you a gold star.

INGREDIENTS:

Makes 12 egg tarts

• 3 eggs
• 150ml milk
• 1 tbsp sugar
• ½ cup blueberries & blackberries
• 12 frozen tart shells

INSTRUCTIONS:

1. Lay out tart shells onto baking rack.
2. Beat the eggs, add milk and sugar and stir until smooth.
3. Place 3-4 blueberries & blackberries in each tart.
4. Pour mixture into shells.
5. Carefully place baking rack into the oven.
6. In a toaster oven, bake at 350 F for 20-25 minutes until tart shells slightly brown.
7. Share and enjoy!

Blueberry Lemon Breakfast Muffins (vegetarian)

There’s a saying French that starts off with “déjeuner comme un roi” and another in Mandarin that goes “早饭吃得好”. They essentially say the same thing – dine like a king in the morn, so that you’re booted up for the rest of the day. When I lived on my own, breakfast always consisted of a bowl of oatmeal with a sliced banana, another fruit (usually apple, kiwi, or berries) and a sprinkling of nuts and raisins. Excellent for the clearing the digestive tract ;). Now that I’ve moved back to a household of 5, meals are all about economy of scale. Without sacrificing the nutrition and taste, of course. Breakfast at home typically consists of healthy pastries with a cup of warm soy or almond milk (the warmth may be an Asian thing… supposedly it aids digestion). So you’ve got your starchy energy and liquid protein. Mid-morning, after my bike ride to work and answering emails, I like to top it off with a nice ripe banana – can’t do without that potassium and fibre! The family recently went down to Cali for spring break, and we visited some old friends in their gigantic LA mansion. The pool, built-in slide, and basketball court were alright, but my favourite part was their citrus trees! They had oranges, grapefruit, and lemons growing right in their backyard. Organic, of course. And they were amazing.

We brought a couple fruits for the road, and I just so happened to find one of these giant lemons sitting in our fridge the other day – literally the size of my hand. Naturally, I thought – lemon muffins! This was a fun recipe to make. The best – or worst, depending on how clean you like your kitchen – is getting the batter into the tins! If you have an ice scream scoop, make use of it! Either way, get ready for some zesty splatter.

INGREDIENTS: For 12 large or 24 medium-size muffins  

Wet ingredients:

• 1 cup plain soymilk / almond milk
• juice + zest of 1 large lemon (or 2 small lemons)
• ¾ cup vegetable oil
• 1 cup sugar
• ½ cup applesauce
• 3 eggs

Dry ingredients:

• 2 1/3 cup all-purpose or whole wheat flour
• 1 tbsp baking powder
• ¾ tsp salt

Mix-in’s:

• 2 cups blueberries
• 1 cup nuts for extra crunch (optional)

INSTRUCTIONS:

1. Preheat oven to 350 degrees Fahrenheit.
2. Grate your lemon for zest, then squeeze out all the juice.
3. Beat the eggs, then combine all the wet ingredients in a bowl. Mix until smooth.
4. In a separate bowl, combine all the dry ingredients.
5. Mix your dry ingredients into the wet bowl. Mix until smooth.
6. Stir in the blueberries.
7. Line the muffin tins with compostable liners or vegetable oil. Spoon in your batter with an ice cream scoop or a large spoon.
8. Bake for 15 minutes. The top should be slightly browned and a toothpick should come out clean.
9. Cool, share, and enjoy!

Mama’s Deluxe Banana Bread (vegetarian/vegan)

We’re about a month and a half late for National Banana Bread Day in the U.S. (February 23^rd) but in Canada, we don’t need a reason to celebrate this all-time classic. Banana bread or loaf cakes are like chocolate chip cookies – a crowd-pleaser whether you’re dressin’ to impress the omnivores or just kicking back for afternoon tea. First potluck with the new gang? Can’t go wrong with banana bread. Everyone’s got their favourite recipe for banana bread. This one is straight from my mama’s recipe stash. After years of drooling over other kids’ Dunkaroos and Lunchables, I’m finally proud to say that my mom’s a bit of a health freak. She doesn’t by the whole diet-labeling ordeal (and neither do I anymore), but for the sake of ease this recipe is both dairy-free and made with whole wheat flour. You can veganize it by substituting eggs with flax seed, and gluten-free by subbing wheat flour with a gluten-free flour mix. The best part of baking is customizing. Got a sweet tooth? Mix in some chocolate or carob chips! I like to ease up on the sugar and load mine with berries and nuts – for that juicy burst of flavor and nutty crunch. INGREDIENTS: For an 8’ x 4’ pan (makes 8-10 servings) Wet ingredients:

• 1-3 eggs (or equivalent flax seed substitute)
• 3-4 super ripe bananas
• ½ cup vegetable oil
• 1 teaspoon vanilla extract
• ½ cup brown sugar

Dry ingredients:

• 1 ½ cup whole wheat flour (or gluten-free flour mix)
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• 1 tablespoon flax seed for extra fibre (optional)

Fun add-ons (optional):

• ½ cup berries (frozen blueberries, blackberries)
• ½ cup nuts (sunflower seeds, walnuts, almond slivers)
• chocolate/carob chips

INSTRUCTIONS:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a bowl, mash the bananas and add in all the wet ingredients, putting in the sugar last. Mix into a slushy consistency.
3. In a separate bowl, mix together all the dry ingredients.
4. Add the dry ingredients to the wet mix, stirring until you get a smooth consistency with no lumps.
5. Stir in your fun add-ons: berries, nuts, chocolate chips, etc.
6. Line your baking pan with parchment paper (compostable) or vegetable oil, then pour in the mixture.
7. For decoration, sprinkle some nuts on the top, but not too many so that they burn.
8. Bake for 25 minutes or until a toothpick/fork comes out clean.
9. Cool, slice, and enjoy!

OAT FIG SQUARES (VEGETARIAN / VEGAN)

I love mornings.

The most idyllic of days include waking up early, brewing coffee, cooking breakfast and lounging around listening to the radio.

…That being said, such mornings are rare in grad school.

So for the days when I wake up at 6:30 to catch the 7:30 bus for an 8:30 class, I have to take my breakfast-to-go. Packing your own breakfast is often cheaper, healthier, more satisfying and more accommodating of dietary restrictions. And it’s not too inconvenient if you plan it properly. One of my favourite to-go breakfasts are these oat fig squares, both because of their convenience and because of their tastes.

Think of it as the best Nutrigrain bar you’ve ever had…it’s hearty, not too sweet, a little crumbly, and a little gooey. I make a batch on Sundays, store it in the fridge and throw two squares in the oven each morning to warm up. Pair it with coffee, yogurt and fruit (all easily transportable) and you’re on your way.

The recipe is easy and versatile. Takes less than an hour to prep and bake. Want a change of flavours for different weeks? Swap out the filling with different jams.  Or try a nut butter filling and drizzle maple syrup on top. I’m already dreaming of making a pumpkin-pie version to make in the fall!

INGREDIENTS:

For six squares:

• 1 cup all-purpose flour
• 1 cup oats
• ⅓ cup canola oil
• ¼ cup milk (or almond milk)
• ¼ cup honey (or maple syrup or agave)
• ½ tablespoon pure vanilla extract
• ½ tablespoon cinnamon
• ¼ teaspoon baking powder
• ¼ teaspoon salt
• ~ 4 tablespoons of Fig Butter (or jam/nut butter of choice. Or make a fig filling from scratch)

INSTRUCTIONS:

1. Preheat oven to 350 degrees Fahrenheit.
2. In a bowl, combine the milk and honey and whisk together till smooth.
3. Add in vanilla extract and canola oil and mix till blended.
4. In a separate mixing bowl, mix flour, oats, baking powder, salt and cinnamon together.
5. Add wet ingredients to the dry mixture, mixing well.
6. Spoon half of the oat mixture into a greased baking pan (mine was ~ 15 cm x 10 cm). Spread and press down the mixture so that it covers the bottom of the pan, and is about 1 cm deep.
7. Spoon the fig butter on top of the oat mixture. Spread it across the pan, taking care to leave a 1 cm margin around the edges. Add more butter if you want it extra gooey.
8. Add the remaining half of the oat mixture and spread it to cover the filling. It doesn’t have to be perfect.
9. Bake for 20 minutes. The top crust should be lightly browned.
10. Allow to cool for 20-30 minutes before cutting into squares.

…and if you’re like me, try not to eat it all in one go.

ACKNOWLEDGMENTS: 

This recipe was adapted from GaylaJ’s recipe on Food.com.