carrot, kale & chick pea cakes

For a lighter meal but still satisfying and packed with nutrients, this veggie version of a crab cake is super easy, tasty and healthy.  Serve it up with your favourite condiment, salad, salsa, or even as a patty in a bun or wrap.  Tonight we had them with diced avocados then topped with a spoonful of peanut sauce.

topped with peanut sauce

what you need:
*makes about 8 cakes (~1" thick and 3" diameter)

• 1 cup chick peas (fully cooked, you can use canned)
• 1 cup (packed) finely chopped kale 
• 2 medium carrots (peeled and grated)
• 2 gloves of garlic, grated
• 1/4 cup grated red onion
• 1 large egg
• 1 tbsp sea salt
• 1/4 cup whole wheat panko (or any other bread crumb)
• freshly ground black pepper
• red chilli (optional) - finely chopped
• 2-4 tbsp grape seed oil
• 1 green onion, sliced thinly on an angle for garnish



excess carrot juice!

• 1 few sprigs of fresh cilantro, roughly torn for garnish

what to do:

1. Place grated carrots in a colander and sprinkle with 1 tbsp salt.  Lightly toss and then set over a large bowl and allow carrots to sit with the salt for about 30 minutes.  This step is important to draw out excess moisture in the carrots, to ensure your cake doesn't fall apart when frying.
2. In a food processor or blender, puree chick peas roughly.  Leaving a few chunks will provide some texture to your cakes.
3. Put kale, chick peas, red onion, garlic, egg, and red chilli in a large bowl.
4. Squeeze excess liquid from grated carrots using your hands - this will also remove the most of the salt.
5. Add carrots to the large bowl containing the rest of the ingredients and use your hands to mix, add panko and black pepper and continue to work the mixture until it comes together and you feel like it can be formed into cakes. 
6. Form cakes and place on a tray lined with parchment paper.  Refrigerate for at least 45 min (this allows your cakes to set so they don't fall apart when frying).

   

   ready for the fridge

7. Heat a non-stick pan on medium with 2 tbsp oil.  Once they oil is hot, carefully place cakes and fry, about 3-5 minutes per side or until a golden crust forms.  You may need to add oil when you turn them over, if your pan seems too dry.

   

   after flipping these I added more oil

8. Remove and place onto serving dish, sprinkle green onion and cilantro over top.  Serve with your choice of topping (we had avocado and peanut sauce while our 2 year old daughter chose ketchup).  Enjoy!

saucy shrimp

this quick dish will satisfy your taste buds

*My mom has been making this dish for as long as I can remember, its a family favourite*

You will need:

• 1/2 lb raw shrimp (frozen or fresh) 
• 2 medium potatoes (any will do, I used Yukon gold)
• 2 large carrots
• 2 green onions
• 1/2 cup frozen green peas (not in the above photo because I didn't have any last night!)
• 2 cloves garlic
• 1 tbsp chopped fresh ginger
• 1 thai chilli, or red chilli (or anything else you like for a bit of heat)
• 1 tbsp cornstarch
• a handful of cilantro (optional)
• 1 tbsp or so of vegetable oil (canola best)
• 1/2 cup or so of water (or stock)
• salt and pepper

What to do:

1. Boil the carrots and potatoes until almost fully cooked, about 15 minutes.  Remove from boiling water.  You should be able to stick a fork into them but not super easily - maintain texture so that they don't turn to mush in the next steps.
2. Finely chop garlic, chilli, ginger, green onions and cilantro.  Cut cooked potato and carrots into cubes, about the same size.  
3. Peel and clean the shrimp; set aside.
4. Heat oil in a non-stick frying pan on medium.  Add the garlic, chilli and ginger; allow the oil to aromatize for a minute or two (smells yummy), then add the carrots and potato.  Stir in 1/4 cup water.
5. Mix cornstarch with about 1/4 cup of cold water.  
6. When the water in the pan has absorbed, taste the potato to be sure it is cooked and tender.  Add frozen peas, stir occasionally for about 1 min.
7. Add the shrimp to the pan, try to nestle them down so they touch the bottom of the pan.  Each side of the shrimp needs to cook for about 45 seconds (depending on how big they are...the best way to tell they are done is when they are pink loose "c" shapes...be careful not to overcook them, they will become tough/dry)
8. Turn the heat down to medium-low, stir and slowly add the cornstarch water mixture.  Cook this for another minute or two - if you want it very saucy you can add a little bit more water/stock.
9. Turn off the heat.  Toss in the cilantro and green onions, then transfer to serving dish.
10. Serve with rice and enjoy! Serves about 3-4 people.  

green beans, mix of brown and white rice, saucy shrimp

a happy hubby

butternut squash & carrot soup

Tasty, easy to make and healthy.  Serves 6-8.

You will need:

• 1 large butternut squash
• 3-4 large carrots
• 1 garlic head
• 1 large yellow onion
• 900 ml chicken or veggie stock (reduced sodium best)
• olive oil ~ 3 tbsp
• butter ~ 2 tbsp
• salt ~ 1 pinch
• freshly ground pepper
• Parmesan cheese freshly grated

What to do:

1. Preheat oven to 425° F.  Wash the butternut squash and carrots.  (You have the option of peeling them but I don't - its more work and besides, the skin has fibre and nutrients). Cut it into cubes (you want the veggies to be the same size so they cook evenly) and toss in a large bowl with 2 tbsp olive oil, salt and pepper.  Place it onto a baking sheet lined with aluminum foil.
2. Cut off the tip of the garlic head.  Drizzle a little bit of olive oil on the top and add a pinch of salt and pepper, then wrap it with aluminum foil.  Put it in a corner of the baking sheet.
3. Place baking sheet in the middle rack.  Bake for about 45 min - 1 hour, check before taking out as the squash and carrots should be fork tender and light golden brown, not burnt.  Once cooled enough to touch, you can spoon out the butternut squash from its peel if desired.
4. Dice the onion.  In a large pot, heat butter and 1 tbsp olive oil on medium heat.  Add the onions and stir occasionally. Once the onions are translucent and golden, add the roasted carrots and butternut squash.  Turn the roasted garlic head upside down and squeeze the cloves into the pot.  Stir a few times, then add the stock.  There should be enough liquid to just cover the veggies.
5. Turn the burner to medium high.  Once it boils, you can turn it down to medium and simmer for 30-40 minutes.  
6. You can use a blender, food processor, or immersion hand blender to make the soup smooth.  It is best to do this when the soup is cooled to almost room temperature.  I have done it hot in a blender but you must be very careful and hold the blender's lid down with a kitchen cloth!  
7. Once smooth, taste.  Add pepper or salt to your liking. Reheat in the pot until desired temperature.  You can add a little bit of cream or butter to make it more rich and silky. Garnish with Parmesan cheese shavings and enjoy!