Friday, November 23, 2012

Popcorn "lasagne"

6 generous cups of popped corn
2 cubes of fresh soft tofu
1 can tomato or pasta sauce 680 ml
Half of a 20 oz can of vegeburger
1 medium onion diced
2 large cloves garlic crushed or chopped
Sprinkling of dried basil for top
Handful of crushed corn flakes for the top

Bake for one hour 350 F

Popcorn pasta - the popcorn was soft and hard in spots- not the consistency you expect of pasta

Sunday, September 30, 2012

PBJ at Newport Creamery

Were lookin for a quick bite to eat
Why go to Wendy's when there's a local eatery

Friday, May 25, 2012

WhAt's in the garden

Eating local
Radish tops and a couple radish roots
Garlic scapes
Chive flowers
Green onion
Dill for seasoning
And salt
Plus some mushrooms from the grocery

Wednesday, April 18, 2012


One medium onion chopped
2 medium tomatoes chopped
4 cloves garlic minced
1/2 red pepper diced
1 cup finely sliced mushrooms
1 small zuchini diced
handful of spinach greens

2/3 cup steel cut oats
2/3 cup kasha buckwheat
2/3 cup TVP
2/3 cup red lentils
3 Tbsp oil
2 Tbsp Veg chicken soup seasoning
Soft Tofu 1 square (300 grams)
oil 9 by 13 casserole dish

put half of vegetable in bottom, and Tbsp oil
cover with layer of Spinach leaves
put half of oats, TVP, lentils and buckwheat with Tbsp chicken seasoning.
put rest of chopped vegetable over in a layer, then put rest of oats, TVP, lentils and buckwheat, rest of chicken seasoning and another Tbsp oil sprinkled on top

Cover with another layer of spinach leaves (used a couple of dandelion leaves too)
 cover with mashed soft tofu spread out over top.

Add 6 cups of water

First layer of vegetables on bottom a

 More vegetables on top
 covered with tofu
sprinkled paprika and tumeric on tofu for garnish
Bake covered with foil at 350 (used convection fan) for 1 hour

 after baking, seems a bit wet, but will review in morning.

Saturday, April 14, 2012

Chives at peak

Steel cut Oats & Buckwheat Trials

1/3 cup steel cut oats
1/3 cup Kasha whole toasted buckwheat
1/3 cup red lentils
2 Tbsp scallop potato mix (not vegan for this trial)
1/3 cup TVP
1/8 cup sliced almonds
2 green onions chopped, some garlic

Variation #1 2 1/2 cups water and 1/4 cup pumpkins seeds
Variatiion #2 3 cups water and 1/4 cup sunflower seeds (can tell them apart after)

Bake at 350 degrees

Saturday, April 7, 2012

chive salad with cukes

a whole bunch of chives chopped
1 english cuke
pumpkin seeds
handful of whole almonds chopped up
catalina and raspbery vinagrett salad dressing

April 14
had some chive again this week
but cucumbers were spoken for
so add the chopped almonds and some caesar salad dressing.
it needed some sweet to counteract the "bitter" (not sure if this is the right description) taste, so added some apricot jam and some caramel syrup.
came out tasting great.

Sunday, March 18, 2012


1/2 package tuno 350
one onion  50
one tomato  57
tbsp oil 120 =580 total
serving = /3= 193

Tuesday, March 13, 2012

Eggplant Casserole

Eggplant Casserole
For a heartier dish, sauté 1 pound of ground turkey with 1 medium chopped onion and layer over the eggplant before pouring the tomato sauce mixture on top.
Serves 6

1 medium eggplant
1⁄2 teaspoon garlic salt
1⁄2 cup canned jalapeño peppers
2 cups canned tomato sauce
1⁄2 cup low-fat sour cream
1⁄2 teaspoon ground cumin
                                 1 1/2 cups grated Cheddar cheese

  1. Preheat the oven to 350°F.
  2. Remove the stem from the eggplant and slice into 1⁄2"-thick rounds. Arrange the rounds in a 9" × 9" lightly greased baking pan. Sprinkle with the garlic salt.
  3. Combine the jalapeños, tomato sauce, sour cream, and cumin; mix well. Pour over the eggplant rounds. Layer the cheese over the top.
  4. Bake for 45–60 minutes or until the cheese is melted and the eggplant is tender.
from the book The 50 Best Casserole Recipes published by Adams Media, Avon, Massachusetts

Sunday, March 11, 2012

noodles this week

520, 600, 440
3 pkgs = 1560 total or average 520 per
at 5/8 +3/8 = 325 and 195 cal each

various vege food

Yves Veggie Burgers 120 calories per 3.4 oz/96.4 graam pattie


Medium Shred Beef
1/2 cup serving = 85 grams = 120 cal

Bulk Barn Prices and Values

TVP 100 gr= 290 cal
So Soya 34 g= 100 cal

Milk Cost and comparison

Bulk Barn powdered Soy milk cost per 250 ml cup = 6 cents 90 cal per cup
  cost $2.40 per Kg
Powdered Skim Milk 90 cal cost 25 cents per cup

4 Litre 2% milk

Natura soy milk 100 cal per 250 ml cost

Soybeans also cost $2.40 PER KG.
Soyabella Soymilk maker takes 100 gr of Soya beans = 420 cal.= 24 cents worth
makes 1.3 litres soymilk. = a bit more than 5 by 250 ml cups - therefore 24 cents /5= 5 cents, but takes moe time and some electricity.

Fresh Vegetables

Calories per cup
Red Pepper 46 cal
Zuchini 22
Onions 64

gluten trials

6 cups water
4 Bulk barn boullion cubes
6 cups gluten flour
made 9 cups gluten
2 cups = 20 oz
1 cup = 10-12 slices

as per book "the Bake off", gluten is less stringy if chilled and less stringy if acidic
No difference noted with a 1/2 teaspoon lemon juice with 1/2 cup gluten
part gluten stuck in freezer to cool off

not noticeably softer after cooking

Vegan Mushroom Soup March 11/12

3 quarts Soyabella Soymilk @80 cal per 250 ml cup,  12 x 80=960
2 onions diced = 1.5 cups 92 cal
8 medium mushrooms sliced 32 cal
2 Tbsp Vegetarian Chicken Seasoning 192 cal
6 Tbsp Corn Starch 878 cal
1 1/2 Tbsp Oil 187 cal

makes 3 quarts =2341 cal/3 = 780 cal per quart

Saturday, March 10, 2012

Apple Crisp Calories

7 apples @95 each = 665
1 cup flour (130 gr) = 455 cal
1 cup oatmeal (1/2 cup = 150 cal, 100 gr=380) = 300
1/2 cup sugar = 360 cal
1/2 cup margarine =818 cal
1/4 cup gerry's granola
4 marshmallows cut up @ 90/4 marshmellows 28g = 90
total = 2688 cal
into 9 by 13 = 117 sq inches
per sq inch 25 cal or 100 cal for a 2" by 2" square

Friday, March 9, 2012

Homemade Macaroni and Cheese

Family Favourite -Comfort Food

1 package elbow macaroni pasta- 900 gr package 3176.5 calories
8 cups skim milk (made from powder) 8 x90 =720 calories
500 gram package medium cheddar cheese 2000 calories
1/2 cup corn starch 240 calories
3 Tbsp vegetarian chicken soup base #466 288 calories
Total 6424 calories

Cook pasta and drain
Grate cheese
Cheese sauce- make a white sauce with the milk, corn starch, and vege-chicken seasoning. Best to use low to medium heat so milk doesn't burn, or use a double boiler.
Add grated cheese, stirring to melt cheese. Reserve 1 cup of grated cheese to sprinkle on top.

Divide pasta in 2-3 dishes. This time -used a 9 by 13 and a 10 by 15.
Stir cheese sauce into pasta.
Sprinkle reserved cheese on top

Bake in oven at 350 degrees F for 1 hour.

for calorie counting 1 square inch = 25 calories
e.g 2 by 2 inch square = 100 calories

updated recipe at

Thursday, March 8, 2012

Quiche- Soy milk

calories per pie
Each pie- from supermarket = 800 cal
Cheddar cheese 100 grams per pie = 400 cal
Broccoli 1 cup 54 per cup OR
Mushrooms /onions 10/32 per 1/2 cup = 42 total
Milk 100 cal
Eggs 12 large for 5 pies = 200 cal
1 Tbsp flour
Total about 1600 calories or 200 per 1/8 slice

Wednesday, March 7, 2012

Barley Casserole Variations

1 cup pearl barley soaked overnight becomes 2 cups total

45 grams = 160 cal
cost $2.19 per kg.

Variation 1
1 cup soaked barley =178 cal
1/4 cup frozen peas = 27 cal
1/4 cup TVP from Bulk Barn = 360 cal
2 cups water
2 Tbsp Onion Soup mix from Bulk Barn 192 cal
1Tbsp Oil 130cal
Total 889 cal

Variation 2
Same except
1/2 cup Soya bits instead of TVP = 400 cal
Total 825 cal

Baked in oven @350 for 45 minutes
was okay and tasty, had to watch so it didn't dry out when we forgot to cover it
Next time put a little bit more water.
1 Tbsp Vegetarian Chicken Soup = 90 ca (instead of Onion Soup)

Sunday, February 26, 2012


I cup white lentils 240 cal
2 cups basmati rice 1280 cal
1 Tbsp Fenugreek seed 36 cal
5 Tbsp oil 619 cal
total 2175
made 14 dosai = 155 cal per each

Sunday, January 1, 2012

Sweet and sour sauce

Sweet and sour sauce

1/3 cup vinegar

2/3 cup water

½ cup sugar

3 Tbsp ketchup (for colour)

¾ tsp salt

Heat all ingredients bring to a boil

Stir in 2 Tbsp corn starch and 4 Tbsp water

From 2007 files - these instructions
Preparation: Mix the vinegar, water, sugar, ketchup and salt together and bring to a boil. Mix together the cornstarch and water. Add to other ingredients and stir to thicken.

If desired, you can add pepper cut into chunks or pineapples after adding the cornstarch. For a thicker sauce, double the cornstarch while keeping the water constant.
Notes: original recipe had all vinegar, no water. And ¾ cup sugar. Have cut the vinegar by 2/3 and the sugar by 1/3
Also had note to add food colouring if a really RED sauce was desired

Kamaboko by Amy


Vegetarian by Bachan

10-12 cups ground gluten/onion

3-4 medium carrots, grated

½ cup sesame seeds

1 tsp salt

1 tsp vegetarian chicken soup mix (used as seasoning)

1 tsp garlic powder

¼ to ½ cup sugar

3-4 eggs

1 cup flour

Mix all ingredients, shape into pointed ovals and deep fry