Food Friday: Mouth watering peanut sauce

I have never been a huge fan of stir-fry, however my recent retreat hosted by chef Lauren Marshall of Coastal Healing, helped to turn a new leaf. A vegan version of stir-fry, cold or hot, topped with garlic tofu and a variety of healthy sauces, makes for an easy weeknight meal. This is one of those sauces. Oh She Glows has a version as well in her cookbook.

Why not throw a variety of veggies you have in your fridge in a pan (I like cauliflower, purple cabbage, zucchini, carrots, kale), or get out your spirilizer (great for carrots, zucchini, and beets), and top with this delicious asian peanut sauce. Ta-da, it's a buddha bowl!

Ingredients:

• 1-2 garlic cloves
• 1/2 cup peanut butter or almond butter
• 2-3 tbsp lime juice
• 1/4 cup soy sauce/tamari
• 1/4 cup water (add more if needed)
• 2 tbsp maple syrup 
• 1-2 tbsp sesame oil
• 1 tbsp minced ginger
• 2 tbsp apple cider vinegar

Recipe:

1. Blend all ingredients together in a blender, adding oil in last to emulsify.
2. It will solidify somewhat when stored in the fridge, therefore you can add more water or oil if necessary to thin out next meal. 
3. Make a double batch for leftovers and store in the freezer. 

Smother buddha bowl, stir-fry, or veggie burger with sauce and enjoy!

In health & happiness,

Dr. Karen

p.s Lauren hosts retreats throughout the year. The upcoming one in November is Indian themed! The next one in January is focused on Detox with ND Dr. Adrienne Wood. All information is in link above.

Food Friday: Peanut butter cups

HALF EATEN CUP...I JUST COULDN'T WAIT :) 

Around Easter time, I am tempted just like many of us, with mini-eggs and chocolate bunnies! I was able to stay clear for the most part this year. However, my sister was here visiting for the holiday so I wanted to have some Easter treat for us to enjoy. These peanut butter cups were the perfect indulgence, made with only a few all natural ingredients and very easy to make. They were introduced to me by a great friend and colleague and I am happy to keep spreading the word. 

Ingredients:

• 1 1/3 cups vegan chocolate chips, melted (I use camino fair trade chips; mixed with about 1 tbsp coconut oil)
• 3/4 cup natural peanut butter
• 1/4 cup pure maple syrup 
• 2 tbsp nutritional yeast (gives it the savoury flavour you keep coming back for!)

Recipe:

• Line 12 muffin cups with paper muffin liners.
• Pour about a teaspoon of melted chocolate into the bottom of each muffin liner and tap the tin on the counter a couple of times to smooth out. Make sure the chocolate is touching all sides of the liner or your filling will leak out the bottom. Pop the muffin tin in the freezer to set while you prepare the filling (approx 10 minutes).
• In a small bowl, combine the peanut butter, maple syrup and nutritional yeast. Once the chocolate on the bottom is set, remove the tin from the freezer and divide the peanut butter mixture evenly between the 12 cups, smoothing the peanut butter out so it touches all sides of the liner. It doesn't have to be perfect; the rest of the chocolate will fill in the gaps. 
• Divide the remaining melted chocolate evenly between the 12 cups, tapping on the counter again to smooth out the chocolate. Place in the freezer until it is set. Once set, remove the muffin liners and store in the refrigerator (or freezer).

I hope you enjoy them just as much as I do :)

In health and happiness, 

Dr. Karen