Friday, April 13, 2018

Bean "Meat" Balls

It is raining here today and a perfect time to be in my kitchen. I came across this  for Bean 'Meat' Balls in my readings and knew my family would love it.
A simple dish with so much flavour and potential for many different meal ideas.
Today we will enjoy it for our supper in a 'Meat' Ball Sub. (see photo at the bottom)
You can serve these over your favorite rice dish or pasta, or just some lightly dressed cabbage. Whatever way you serve this it will be 'just the right thing' for you and your family or friends. 

Bean "Meat" Balls

The ingredients you will need.

Mushrooms, onions and garlic are sautéed and cooling.

Kidney Beans and parsley are processed and mushroom mixture added and blended.

Bread crumbs and parmesan are mixed in.

The mixture is shaped into 'meat' balls.

Baked and smelling amazing.

Serve in a bun with some melted cheese and some caramelized onion and tomato mixture.
This makes a great lunch or supper.

Bean “Meat” Balls Recipe

2 Tbsp. Olive Oil
1 medium onion, chopped
2 cloves garlic, grated
2 cups sliced mushrooms
1 tsp. ground pepper
1/4 tsp. salt
15 oz. can Kidney beans, drained
1/2 cup chopped parsley
3/4 cup finely chopped walnuts (or your favorite nuts)
1/2 cup Whole Wheat bread crumbs
1/4 cup grated Parmesan cheese
2-4 drops of liquid smoke (optional)


Preheat broiler. Warm 1 tablespoon of the oil in a large sauce pan and cook the onions until soft, about 5 minutes. Add the grated garlic,  mushrooms, pepper and salt and cook, stirring occasionally, until mushrooms are browned and most moisture has evaporated.

Take pan off the heat and let mushrooms cool a bit. Meanwhile empty the beans into the bowl of a food processor and puree until quite smooth add liquid smoke (if using). Add the parsley, the walnuts and the cooled mushroom mixture and process a little more, but leave them just a little chunky. Transfer the mixture to a bowl, work in the bread crumbs and parmesan and refrigerate for 30 to 1 hour to firm up.

With a small ice cream scoop or damp hands form small (about 1 to 1-1/2 inch) balls. Place bean balls on a rimmed baking sheet and broil on all sides until browned and heated through – about 10 minutes total.
Recipe created especially for The Dr. Oz Show by food stylist, Ulli Stachl.
Sell your cleverness and buy bewilderment! Cleverness is opinion; bewilderment is vision.


Tuesday, February 6, 2018

Potato Roll

I love trying new recipes so when my sister Wendy sent me a recipe for ‘Potato Roll’ I could not resist testing it out. It has all the ingredients that my family loves and it is quite simple to put together. Very versatile, add in your family’s favorite vegetables and cheeses. In this ‘test’ I used  ‘Gardein ground round’(found in the freezer section) a great vegetarian substitute for ground beef. You can use any of your favorite beans such as black or kidney beans, or use your favorite vegetarian protein.
This makes a beautiful meal for special occasions or for any weeknight meal.
Serve with a green salad and your choice of dressing. So here you are Wendy, family and friends, another successful recipe tried and tested by this  kootenaigirl.

Potato Roll

The ingredients you will need.

Spinach is being wilted down and garlic added.

Onions are sautéed and ready for the ground round.

The  ground round is sautéed until browned.

Add in the tomatoes and seasonings.

Add in the parsley and set aside.

Parmesan cheese is sprinkled on the parchment paper and topped with slices of potatoes.
More Parmesan cheese is sprinkled over top of the potato slices.
The potatoes are then baked and ready for the toppings.

The spinach and cheese mixture is layered over the baked potatoes then topped with the ground round/tomato mixture.

Everything is rolled up and ready for the oven.

I rolled the whole thing with the parchment paper it was sitting on then sliced the parchment open before placing into the oven to be baked another 15 minutes.

Potato Roll after the final bake. Smells so good and it tasted amazing!


Serves 8

  • 6 potatoes, peeled
  • 2 cups grated parmesan cheese, divided
  • 3 teaspoons salt, divided
  • 4 tablespoons olive oil, divided
  • 1 sweet onion, diced
  • 1 lb ground round 
  • 14 ½ oz diced tomato, 1 can, drained
  • 4 tablespoons fresh parsley, chopped, divided
  • 1 teaspoon paprika
  • ½ teaspoon pepper
  • 6 cups spinach
  • 3 cloves garlic, minced
  • 1 cup ricotta cheese
  • 1 cup shredded mozzarella cheese

  1. Preheat oven to 350˚F (180˚C).
  2. Using a knife or mandolin cut the potatoes into slices ⅛-inch (3 mm) thick.
  3. On a parchment paper-lined baking sheet, sprinkle half of the Parmesan cheese and spread until it is evenly covering the parchment paper.
  4. Place the potatoes over the parmesan so each potato is overlapping the previous potato both vertically and horizontally. Continue until the entire pan is filled with potatoes.
  5. Sprinkle to rest of the Parmesan evenly over the potatoes. Season with 1 teaspoon of salt. Bake for 30 minutes, until golden and the potatoes are flexible and slightly crispy.
  6. In a skillet heat 2 tablespoons of olive oil over medium heat. Once the oil begins to shimmer, add the onions, and cook until caramelized, about 15 minutes.
  7. Add the ground round break up and mix with the onion until cooked. Mix in the tomatoes, 3 tablespoons of parsley, paprika, 1 teaspoon of salt, and pepper. Stir, cooking until the ground round is browned. Remove from heat.
  8. In a skillet heat 2 tablespoons of olive oil over medium heat. Add the spinach, cook until wilted. Add 1 teaspoon of salt and the garlic. Stir to combine. Remove from heat.
  9. In a bowl combine the spinach mixture and the ricotta. Set aside.
  10. Evenly spread the spinach mixture over the cooked potato sheet.
  11. Evenly spread the ground round mixture over the spinach. Sprinkle mozzarella over the mixture.
  12. Take one end of the potato sheet holding the parchment paper begin rolling upward,
  13. making sure the ingredients are not coming out the ends.
  14. Once the it is completely rolled place the potato roll on the parchment paper and bake for 15 minutes.
  15. Sprinkle with parsley for garnish. Slice and serve immediately
'Happiness is the new rich
Inner Peace is the new success
Health is the new wealth
Kindness is the new cool’

Monday, October 2, 2017

Vegetarian 'Steak'

Growing up a Vegetarian with parents who raised chickens for their eggs, cows for their milk, cream, butter and buttermilk. A garden was a must for all the beautiful vegetables and fruits, even nuts to add to some very tasty dishes. My Mother was an amazing cook, creating delicious meals for our family. Growing up we were surrounded by so much Love, which was given freely along with hugs, kisses and also through the meals that my Mother prepared. This I carry on for my family and friends. Creating healthy vegetarian meals is always an adventure, but also a way to express my Love to all that 'sample' my cooking. Create, share and enjoy this recipe for Vegetarian 'steak', use your imagination to add this to many recipes, soups, stews, sandwiches - and share your Love.


The ingredients you will need.

Chickpeas are mashed.

Vital Wheat Gluten is mixed with the dry ingredients.

The mashed chickpeas are added to the dry ingredients.

Everything is mixed together except the broth.

The broth is added and the dough is kneaded ready to be cut into 'steaks'.

The simmering liquid is ready for the 'steaks'.

The dough is cut into 'steaks'.

'Steaks' are pressed and ready for to be simmered.

'Steaks' are in the simmering liquid for 30 minutes

Cover pan and set timer

'Steaks' after the 30 minutes cooking time.

Vegetarian 'Steaks' fragrant and full of flavour, ready for your creations.


1 cup vital wheat gluten
2-4 Tbsp. tomato paste (I used my own ground tomato powder)
1/2 tsp paprika
1 Tbsp. soy sauce (I used Mushroom Soy Sauce)
1 tsp garlic powder
Pinch salt
2 cups vegetable broth
1/2 can chickpeas, drained and rinsed - mashed (or kidney beans)
1 medium onion, diced fine
2 cloves garlic, diced
2 Tbsp. soy sauce
2 cups water

Mix together dry ingredients. 
Mash chickpeas and mix into dry ingredients using spoon or your hands until it is crumbly and incorporated well.
In a separate bowl, mix together the 1/2 cup vegetable broth, soy sauce
Add the wet ingredients and knead 3-5 minutes.

In a large saucepan or Dutch oven, mix together the rest of the vegetable broth, water, diced onions, garlic, soy sauce. Bring to a boil and turn heat to a simmer.
Place the patties into the simmering mixture and cover. Simmer for 30 minutes.
Drain and set aside.

In a sauté pan, add coconut butter or oil of your choice and heat on medium heat. Add the patties and sauté until patties are nicely browned on both sides.

'We are shaped and fashioned by what we love.'

Friday, September 29, 2017

Chocolate - Beet Brownies

The beets in the garden are beautiful at this time of the year. Borscht is made using this vegetable and dessert can be made with beets as well. These Chocolate-Beet Brownies are the perfect addition to your meal. Moist, chocolatey and nicely sweet. Enjoy.

Chocolate Beet Brownies

The ingredients you will need.


Wet and dry ingredients are ready as well as the beets.

Batter is all mixed together and in the pan ready for the oven.

Chocolate Beet Brownies, so moist and chocolatey.

1/4 cup 
1/4 tsp 
1 cup 
Chocolate chips
1/2 cup 
2 tsp 
2 cups 
peeled and grated raw beets
  • WHISK flour with cocoa powder and salt in a medium bowl.
  • MICROWAVE chocolate in a small bowl until melted, about 1 min. Stir in oil until smooth.
  • WHISK eggs with granulated sugar and vanilla in a large bowl.
  • WHISK in chocolate mixture, then fold in flour mixture and 2 cups grated beets until just combined. Scrape into an oiled 8 × 8-in. metal baking pan.
  • BAKE at 325F until a skewer inserted into the centre comes out clean, 45 to 50 min. Cool on a rack before cutting into squares.
'The secret of life is not about knowing what to say or do. It's not about doing love or loss right. Life cannot be handled. The secret is simply to show up. It's about witnessing it all, even the pain, and letting it touch you and make you not harder, but more tender. Showing up, feeling it all—this is my new kind of prayer.
I call it praying attention.'

Monday, September 11, 2017

Fermented/Pickled Tomatoes

Fermented/Pickled Tomatoes

The ingredients you will need.

First layer of horseradish leaves, garlic and celery leaves.

Tomatoes are layered into the jar, ready for the brine.


 For 1 gallon
Horseradish leaves
Lots of garlic cloves
Dill weed or seed

1T. Salt
 2c. water

Bring salt and water to a boil until salt dissolves.
Arrange tomatoes, horseradish, celery leaves and dill in layers in your gallon, jar or crock.
Pour brine over to cover tops and cover with a cheesecloth or plastic wrap.
Let sit on your counter until bubbles start to form then store in the fridge or cool spot.
Tomatoes should be ready to eat in a week or two depending on how warm your house is. Just taste one after a week until you like the 'sourness'

"The influence of each human being on others in this life is a kind of immortality."
- John Quincy Adams (1767 - 1848)
6th President of the United States

Sunday, September 10, 2017

Snacking Tomatoes

Snacking Tomatoes

A friend brought me a large box of beautiful grape tomatoes. We enjoying eating these fresh as a snack and love them in a salad. I decided to process some into Snacking Tomatoes. My Mother used to make delicious tomatoes that we snacked on by using up her smaller tomatoes, added garlic and tomato juice. They were so good. I made up several jars with the grape tomatoes, no juice but they will still be delicious. I blanched the grape tomatoes, the skins slipped off easily, added 2-3 cloves per quart jar and a teaspoon of pickling salt. Processed them in a water bath for 20 minutes. Can't wait to try some soon. The next batch will have some basil, garlic and baby onions. Can you imagine this on your next pasta dish?  All you would need to do is drizzle the dish with your favourite olive oil.  Thank you Mom for all that you taught up while we were growing up and as adults. Miss you lots but know that when I am creating in my kitchen, you are there by my side.

Vegetarian/Vegan Meatballs

Sharing recipes, creating new ones or re-creating old ones. This is what I love to do. I am thankful for family and friends when they think of me - and a recipe too. My sister Wendy shared this recipe with me and I made up a batch for the weekend. Easy and very versatile, add in your own seasonings, a bit of heat if you like but do make your family a batch soon.

Vegetarian/Vegan Meatballs

The ingredients you will need.

The beans, broth, and other wet ingredients are blended smooth.

The potato is cooked, cooled and mashed.

The dry ingredients and whisked together and combined with the wet.

The 'dough' is mixed and shaped into meatballs.

 Vegetarian/Vegan Meatballs baked and ready for a sauce.

BBQ Vegetarian Meatballs with sautéed onions.

1 medium-large potato (about 225 grams / 8 oz), peeled and diced
½ cup (100 grams) cooked white beans
1 medium onion
3 cloves of garlic, minced or grated
2 tablespoons soy sauce
½ cup (120 ml) vegetable stock
1 cup (130 grams) vital wheat gluten
2 teaspoons paprika
2 teaspoons dried oregano
3 teaspoons dried basil
4 tablespoons nutritional yeast
Pepper, to taste

Preheat the oven to 200°C / 400F°.
Boil the potato until soft. Drain and mash. Set aside to cool.
Meanwhile, combine the beans, one quarter of the onion (roughly chopped), 3 roughly chopped cloves of garlic, the soy sauce and vegetable stock in a blender or food processor and blend until smooth.
In a bowl, combine the vital wheat gluten, paprika, oregano, basil, nutritional yeast, mashed potato and liquid mixture. Mix to combine then use your hands to mash the mixture together into a dough. 
Tear off portions of the dough and roll them into meatballs. Place them on a lightly greased or paper-lined pan and bake for 20 minutes, flipping them over at 10 minutes. You can eat them still warm from the oven or you can let them cool and reheat them in the sauce later. I find that letting them cool helps them firm up to a more meaty texture.
Add your sauce, salt, pepper and meatballs. Simmer for a few minutes until the meatballs are heated through then serve.

"Your mind will always believe everything you tell it."
Feed it Hope
Feed it Truth
Feed it with Love."