Monday, January 27, 2014

Black Bean, Mushroom and Spinach Rice Bowl

Rice bowls are an easy weeknight meal and a great way to get all sorts of vegetables and/or protein into one dish. You can use raw or cooked veggies, beans, meat or all of the above.


2 cups brown rice, cooked
1 can black beans, drained and washed
1 pint mushrooms, washed and quartered
1 cup raw baby spinach
1/2 white onion, diced
2 cloves garlic, finely chopped
1 cup vegetable stock
1 teaspoon cumin powder
1 teaspoon olive oil
salt & pepper to taste
Optional - shredded organic white cheddar cheese


In a large frying pan heat olive oil over medium heat.  Add onions and garlic and saute for 1-2 minutes.

Add mushrooms and continue to saute for 5 minutes or until mushrooms are golden brown.

Add cooked rice and black beans into the pan.  Pour in vegetable stock and black beans and mix until combined.

Mix in spinach.

Season the rice mixture with cumin and salt and pepper.  Cook for 3-5 minutes or until the spinach is wilted.

Can be served as is or topped with shredded cheese.

Tuesday, January 21, 2014

Roasted Sweet Potato & Beet Quinoa Salad with Cumin Citrus Vinaigrette

I don't typically adhere to the meatless Monday movement.  Not because I don't agree with it in theory, but more because I cannot commit to a specific day of the week.  We typically eat multiple vegetarian or vegan meals every week.  I love the creativity that cooking vegetarian inspires in me.  I am always trying to find ways to incorporate as many nutrient rich foods as possible and at the same time ensuring that the meal is flavourful.  Texture and temperatures are also important factors to consider.  For this recipe I used warm quinoa, sweet potato and beets with a range of cold raw vegetables to add crunch.  It was a successful meatless Monday in the Goodyear household!


3 cups quinoa, cooked
1 sweet potato, peeled and diced
4 medium sized beets, peeled and diced
1/2 cucumber, diced
1 yellow pepper, sliced
1 cup red cabbage, finely sliced
1/2 fennel bulb, finely sliced
1/2 cup parsley, finely chopped


Preheat oven to 350 degrees Fahrenheit.

Placed sweet potatoes and beets on a parchment lined baking sheet.  Sprinkle with salt and pepper.  Roast in heated oven for 20-30 minutes or until cooked through and slightly browned.

In a large bowl add all ingredients.  Toss with Cumin Citrus Vinaigrette (recipe follows).

Cumin Citrus Vinaigrette


1 lemon, juiced
2 teaspoons olive oil
1 tablespoon honey
1/2 teaspoon cumin powder
salt & pepper to taste


Place all ingredients into a mason jar and shake until combined.

Thursday, January 9, 2014

Farro Risotto with Spinach, Zucchini and Mushrooms

Now that the holidays are behind us it's time to crack down on the indulgent eating habits that I have picked up and replace them with more healthful choices.  "Green is good" will be my motto for the new year. So, I will be playing with different ways of incorporating more greeny goodness into my diet. I was able to use spinach and zucchini in this recipe, which worked out very well.  Adding them at the end wilted the spinach just enough and left the zucchini a little on the crunch side, which contributed a nice texture to this dish.  I opted to use Farro for this recipe, which is rich in fiber and protein.  It also has a wonderful nutty flavour and when cooked it slightly chewy.  I think was a lovely alternative to the typical Arborio rice that is ued for risotto.  


3 cups Farro, soaked
1 bunch spinach, stems removed
1 zucchini, shredded
1/2 pound mushrooms, sliced
3/4 cup white wine
1 cup chicken stock or water
2 tablespoons butter
1 tablespoon olive oil
2 cloves garlic, diced
1 onion, diced


In a large pot over medium heat, melt butter.  Add garlic and onion and cook until starting to turn translucent. Add mushrooms and continue to cook until starting to brown.  Set aside.

Using the same pot heat olive oil over medium heat.  Add farro and toast slightly.  

Pour white wine and chicken stock into the pot with the farro.  Increase heat to high and bring to a boil. 

Reduce to medium heat, cover and allow to simmer for 15 minutes.

Add spinach and zucchini to the farro.  Stir well allowing the spinach to wilt.

Add mushrooms mixture and continue to stir until combined.  Allow to cook for 2-3 minutes. 

You can also add a few slices of Parmesan cheese as garnish if you wish.

Tuesday, January 7, 2014

Warm Pistachio Mushroom, Cumin Roasted Sweet Potato and Lentil Salad

It is very cold here today. It is minus 41 degrees Celsius with the wind chill. When we get weather this cold I love roasting something in the oven. I had the sweet potatoes roasting in the oven while I prepared the rest of the salad.  It warmed me right up and made the house smell yummy!  This is a wonderful vegetarian warm salad that is perfect for a day like today.  Stay warm!


2 cups lentils, cooked or re-hydrated
2 handfuls of baby kale or spinach per person
Cumin Roasted Sweet Potatoes (recipe below)
Pistachio Mushrooms (recipe below)
Sweet Lemon Vinaigrette (recipe below)

Assembling The Salad

Place the kale or spinach on the bottom of a plate or bowl.

Add Cumin Roasted Sweet Potatoes, lentils and Pistachio Mushrooms.

Drizzle with Sweet Lemon Vinaigrette.

Cumin Roasted Sweet Potatoes


2 sweet potatoes, peeled and diced
1 teaspoon cumin 
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons honey


Preheat oven to 400 degrees Fahrenheit.  

Toss sweet potatoes with cumin, salt, pepper and honey.  

Place on parchment lined baking sheet and bake for 30 minutes or until sweet potatoes are soft and starting to brown.  Set aside to cool slightly.

Pistachio Mushrooms

(from a previous post)

I omitted the onions from this recipe for this salad


l pound mushrooms (any variety), quartered
1/3 cup pistachios (unsalted and shells removed), crushed with a mortar and pestle
1 clove garlic, diced
2 tablespoons butter
salt & pepper to taste


In a frying pan over medium high heat add butter.  Once melted add garlic and saute for 2 minutes. 

Add mushrooms and  saute for 5 minutes or until starting to brown.

Add pistachios and saute for another 1-2 minutes.

Sweet Lemon Vinaigrette


1 lemon, juiced
2 tablespoons olive oil
1 tablespoon honey
salt & pepper to taste


Combine all ingredients in a mason jar and shake until combined.

Monday, January 6, 2014

Blackened Pork Tenderloin

It has been awhile since my last post and I am feeling very neglectful.  My husband and I are expecting our second child, and for those of you that have experienced pregnancy will know it can be exhausting at times. We are thrilled about this exciting new chapter in our lives and will be welcoming this bundle of joy in early May.   With a toddler running a muck, a full time job, a dog and a house to maintain my cooking has been reduced to easy weeknight meals.  This is something I thought would never happen to me!  Yet here I stand trying to get creative with something I can prepare in 30 minutes!  That being said, you may see some easier, yet delicious, recipes coming your way in the near future.  Here is a simple pork tenderloin recipe that is really yummy.  


1 pork tenderloin
1 tablespoon paprika
1 tablespoon cumin powder
1 teaspoon crushed coriander seed
1 teaspoon cayenne pepper (more or less to your preference)
1 teaspoon fresh ground black pepper
1 teaspoon salt
1 tablespoon red wine vinegar
1 tablespoon canola oil
cast iron pan


In a small bowl combine paprika, cumin, coriander, cayenne, black pepper and salt.  Add red wine vinegar and canola oil and stir until a paste forms.

Rub pork tenderloin with the paste and allow to sit for at least 1 hour.

Preheat the oven to 350 degrees Fahrenheit.

Heat cast iron pan over medium high heat.  Once pan is hot place the pork tenderloin into it.

Slowly rotate the pork tenderloin as each side blackens.  Once desired blackness has been achieved place the pan in the preheated oven for 10 to 15 minutes, depending on the size of your pork tenderloin.  You want to cook it to medium rare, which is about 145 degrees Fahrenheit.

Once cooked allow to sit at room temperature for 5 minutes before slicing.