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Simple Sunday Goes Green!

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Happy Saint Patrick’s day everybody!

Since a lot of you probably have other activities planned for today, we’ll try to keep this post short and sweet- just like this recipe!

Ok, so this recipe’s not sweet, per say, but it sure is delicious! And it honestly couldn’t be any easier. ¬†And it’s green, so it fits in with the day’s festivities. ūüôā

Today’s super-easy recipe is for one of our¬†favourite snacks- kale chips!

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Now, before those of you who have a fear of leafy greens go running in the opposite direction, hear us out!  These chips are so incredibly flavourful and crispy, we promise they will change the way you look at dark green veggies!

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And if you’re a real chip-lover who’s trying to cut down on the amount of chips you eat, well, these were practically¬†made for you! ūüôā

And they take 4 ingredients and only 5 steps, so really, what are you waiting for?

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Kale is also extremely healthy for you, by the way! Full of fibre and antioxidants, plus it’s fat free and low cal, of course!

And there’s¬†so many¬†different flavours you can make! ¬†Add a sprinkle of parmesan cheese (or nutritional yeast!) and bam! You’ve got cheesy kale chips! ¬†Or add some chili powder and paprika for a spicier version, or onion and garlic powder and make a sue do-all dressed flavour- the choice is up to you! ¬†Just think of your favourite chip flavour and you can probably adapt it to kale chips ūüôā

So here is the super-extremely easy recipe for a tasty and very healthy snack!

Kale Chips

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Prep: 10 min
Bake time: 10 min
Serves: 4-6 people

Ingredients:

1 head of kale
2 tbsp olive oil
1/4 tsp salt
pepper, to taste

Directions:

Preheat the oven to 400F.

Wash the kale under cold water and pat dry on a paper towel to remove as much excess water as possible.

Remove the thick stem from each leaf, and tear the leaves into large pieces.  In a large bowl, toss the kale in olive oil, salt and pepper.  Spread evenly on a baking sheet lined with aluminum foil (you will probably need more than one sheet) and place in the oven for 10 minutes, or until the leaves are slightly browned and crispy.  Eat right away (they will wilt and become soft if you try to store them)

Wash your kale…

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Pat the leaves dry…

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Remove those stems…

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Toss in olive oil, salt and pepper…

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Spread on a baking sheet…

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Bake and enjoy!

~twosaucysisters

Have you tried kale chips?  What is your favourite chip flavour?

Simple Sunday

Sometimes, the food blog world kind of feels like an exclusive club.

Don’t take that the wrong way, we’re not saying that us bloggers and self-proclaimed “foodies” are snobs and won’t let anyone else into our club or anything- as a matter-of-fact, it’s quite the opposite. ¬†We love it when other people read our blogs and we always get excited when people tell us they’ve made our recipes! ¬†We spend lots of time trying to encourage everyone to give our recipes a try.

But the problem is that so often our recipes aren’t always doable by the general public.

Because let’s be real, here- how many people do you know who keeps things like coconut flour, nutritional yeast, xanthan gum, butter extract, peanut flour, stevia, and date paste stocked in their pantries and fridges? ¬†Unless you have at least one foodie friend, probably no one.

Over the past week this was brought to our attention.  While our recipes may look delicious, we were told by some people (in a completely friendly way) that they want to make some of them, but when they look at the ingredient list they have no idea what half of the stuff is, and it scares them off.

Basically, our recipes are so often geared toward the food-blogging crowd. ¬†People who aren’t deterred by unconventional ingredients and are willing to go to every random health food store in the city looking for one specific item.

But don’t you think we should make our content more accessible to the general public? ¬†Isn’t the purpose of writing a healthy food blog to get people in the kitchen cooking healthy food?

We’re not saying that we should all ran-sack our pantries and get rid of all those random ingredients, but we¬†are saying that we should all attempt to create recipes that appeal to¬†everyone on a more regular basis. ¬†If we want to help people become healthier, we can’t scare them off with weird and unknown ingredients, can we?¬†(Let’s be real, here, “nutritional yeast” is not the most appetizing-sounding thing)

Which is why we have decided to start a new weekly feature- “Simple Sundays”. ¬†We’re not going to stop using all the random ingredients we’re accustomed to buying (and off the record, most of the stuff we get can actually be found at No Frills or the Bulk Barn), but at least one day a week (aka-Sunday) we’re going to post a recipe that requires minimal ingredients, all easy-to-find and¬†recognizable to the general public, and is very simple¬†to make.

So to kick things off with our first official “Simple Sunday”, we decided to make you a snack! ¬†And what is simpler than roasted chickpeas!

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Here is the story behind this: a family member asked us for some help coming up with some healthy snack ideas. ¬†We gave this person a few ideas, like having a bowl of cut-up veggies in the fridge, making smoothies, having yogurt and berries, making healthy dips (like hummus ;)) and then we suggested roasted chickpeas. ¬†To our surprise, she had never heard of doing this before! ¬†Then we thought, if she hasn’t heard of this before, there’s probably a million other people out there who have never heard of eating roasted chickpeas! ¬†So we decided we had to fix this, and we went ahead and made¬†two¬†recipes for you. ¬†One sweet, one savoury, to appeal to everyone! ¬†Let’s start with the sweet:

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Maple and cinnamon!  There is no sugar added to these, (aside from the sugar in maple syrup) and no oil.  Just pure crunchy goodness!

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But there are a lot of other reasons why this recipe is an excellent snacking option, and that’s all thanks to the chickpeas! ¬†Chickpeas are very high in fibre, a great source of protein (not a complete protein, but if you’re eating a balanced diet you should have no problem getting all the amino acids required to make complete proteins) low in fat, sodium, and of course have no added preservatives or chemicals, so you can munch happily knowing everything that’s in your food!

So here’s the very simple recipe:

Maple-Cinnamon Roasted Chickpeas

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Prep: 5 min.
Bake: 30 minutes
Makes: 1 cup

Ingredients:

1 c. cooked chickpeas, rinsed and drained
1 tbsp maple syrup
1/2 tsp ground cinnamon

Directions:

Preheat your oven to 400F.

Pat the chickpeas with a towel to soak up the excess water. ¬†Place them in a bowl and toss them with the maple syrup and cinnamon. ¬†Line a large baking sheet with aluminum foil (shiny side down) and spread the chickpeas over it. ¬†Bake in the oven for 30 minutes, stirring every 5 or 10 minutes, until the chickpeas are crispy and browned. (don’t worry if some of them start looking a little bit black) Allow to cool completely, them place them in an air-tight container and store in the pantry for up to 2 weeks.

**this recipe can easily be doubled!

And now on to the savoury ones: chili chickpeas!

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This recipe has no salt, and only a teensy bit of olive oil- but loads of flavour, we assure you ūüôā

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So if you’re the kind of guy (or gal!) who doesn’t have much of a sweet tooth, these are probably right up your alley! ¬†If sensible snacking has been your Achilles heal, we strongly encourage you to give these a try! ¬†Even if you’ve never eaten chickpeas- we promise you won’t be disappointed!

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And if you don’t particularly enjoy spending lots of time in the kitchen, you can make a double batch and then you’ll have enough to last you for at least a week (depending on how quickly you eat them but we give you fair warning: these are addictive!).

Chili Roasted Chickpeas

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Prep: 5 min
Bake: 30 min
Makes: 1 cup

Ingredients:

1 c. chickpeas, drained and rinsed
1 tsp olive oil
1/4 tsp chili powder
1/4 tsp paprika
pepper (add as much as you like, more pepper = more kick!)

Directions:

Preheat the oven to 400F. ¬†Pat the chickpeas dry with a towel, and place them in a bowl. ¬†Toss them with the olive oil and the spices. ¬†Line a large baking sheet with aluminum foil (shiny side down) and spread the chickpeas across the sheet. ¬†Bake for 30 minutes, stirring every 5 or 10 minutes, until they are browned and crispy. (Don’t worry if a few of them become slightly charred-looking) ¬†Allow to cool completely, then store them in an air-tight container and keep them in the pantry for up to 2 weeks.

And that concludes our first Simple Sunday post! ¬†If you have anything you’d like us to post about for simple sundays, please send us an email at twosaucysistas@gmail.com, or leave a comment below! ¬†We’d love to hear from you ūüôā

~twosaucysisters

Christmas Tradition Made-Over

Let’s talk brussel sprouts.

They have graced the table at every single Christmas since we can remember, always covered in cheese.  How many times have either of us actually eaten them?  Well that is an entirely different thing altogether!

You see, like beets, brussel sprouts were another one of those foods that scared us. ¬†This time, though, it wasn’t so much what they looked like, it was more because of their name. ¬†Brussel sprouts. ¬†Something about that just didn’t sound right to our 8-year-old ears. ¬†They provoked the same kind of reaction that¬†liverworst¬†and¬†blood oranges¬†would cause.

Ridiculous? Maybe, but are we really going to try to justify the logic of 2 little girls?

How about instead we just move ahead to the time when we finally decided to try them? ¬†Eventually we both decided that how bad could something possibly be when it’s covered in cheese? ūüôā

And guess what?  Surprise of the century, we both actually ended up really liking them- so much so that we even found ourselves choosing the ones with less cheese! 

That’s not to say that we don’t enjoy a good cheese sauce, though, which is why we have come up with this dish:

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No-Cheese Roasted Brussel Sprouts.

The thing is, brussel sprouts are incredibly good for you, but when you drown them in cheese you kind of negate any of the potential health benefits. ¬†So we came up with this recipe for two reasons: Its much healthier, and if you or a family member is vegan, he/she can have it too! ūüôā

And that’s perfect, because Christmas is a time for sharing, right? ūüėČ

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Before we go any further, let’s give a quick run-down on brussel sprout nutrition:

We aren’t really into calorie counting, but for those that are, in one cup of brussel sprouts there is only 38 calories. With those 38 calories, you get about 3 grams of fiber and 3 grams of protein. Not only that, but they also contain vitamins A, B6, E, folate, lutein and choline, and have especially high amounts of vitamin C (even more that oranges!) and vitamin K. Brussel Sprouts are also rich in calcium, phosphorous, magnesium, iron, selenium and potassium. Pretty impressive, right?

Studies have also been done showing that brussel sprouts contain a compound that stops breast cancer cells from multiplying. (source) We think that’s pretty cool, and all of these benefits make brussel sprouts worth trying!

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So back to this so-called cheese sauce. ¬†It doesn’t have any cheese in it, so we suppose that’s a bit of a misnomer, but “nutritional yeast sauce” doesn’t really have the same ring to it, so we’re gonna just going to let that one slide.

Despite the fact that this sauce is missing the “key” ingredient, though, we don’t think anyone would even notice! ¬†Because this stuff¬†really tastes just like cheese! ¬†So you can happily sit at the table listening to your friends and family say things like “wow! this is delicious cheese sauce!” and “forget the sprouts- just gimme more of that cheese sauce!” and smile to yourself knowing that you’ve fooled them all ūüėČ

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So at a table full of thick gravy, buttery rolls and candied yams, these brussel sprouts will be a nutritional star for your Christmas day meal – though no one will know it. ūüôā

“Cheesy” Brussel Sprouts

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Prep time: 5 min
Cook time: 25-30min
Serves: 8-10 people

Ingredients:

10 cups brussel sprouts, halved (measured after cutting)
1 tbsp olive oil
Dash of pepper

2 c. milk (or non-dairy milk, for vegans)
1/2 c. nutritional yeast
1 tbsp corn starch
2 tsp turmeric
1/4 tsp salt
1/2 tsp garlic powder

Directions:

Pre-heat oven to 400 F.
Toss brussel sprout halves in oil and pepper, spread evenly on a baking sheet and roast for 25-30min, or until fork can be inserted with ease.
Meanwhile, combine milk, nutritional yeast, turmeric, salt and garlic powder in a pot and whisk in the corn starch until all clumps are gone. Bring to a boil and then turn the heat to a medium low and simmer for about 10min, stirring frequently, until sauce has thickened slightly.
When the brussel sprouts are done, put them into the pot with the cheese sauce and stir until evenly coated.
Serve and enjoy!

-twosaucysisters

What other Christmas side-dishes would you like to see made over?

Part Two

We hope you’ve all read yesterday’s post¬†and have a jar of Thousand Island Dressing¬†waiting in your fridge! ¬†If not, we suggest you get on that right away ūüôā

Because today we’re bringing you part two of our recipe trilogy, and it’s important to have the first two components ready.

So what is part 2, you ask?

Creamy Brussel-Slaw!

Or rather, shaved brussel sprout salad with creamy tahini dressing.

Confused yet?

You’re probably wondering what Thousand Island dressing and shaved brussel sprout salad have to do with each other. ¬†We understand your confusion, and we sympathize with you, but we can’t give you that information- at least, not until tomorrow! ūüôā

All we ask is that you please trust us on two things:

1. This salad + yesterday’s Thousand Island Dressing + tomorrow’s recipe is something you¬†do not¬†want to miss out on!

2. Shaved Brussel Sprouts taste a-maz-ing with a tangy, creamy tahini dressing!

So please go make this salad (but save it for tomorrow!) and if you haven’t already made yesterday’s ¬†Thousand Island Dressing (do we sound like a broken record yet?) you should do that, too.

Oh, and it might also be a good idea to run out to the store and find yourself some tempeh, too ūüėČ

Creamy Shaved Brussel Sprout Salad

Time: 5 min
Makes: ~ 1 cup

Ingredients:

1 c. brussel sprouts, shaved (about 3 brussel sprouts)
2 tbsp tahini
2 tbsp lemon juice
2 tsp olive oil
3-6 tsp water
1 small clove garlic, minced
2 tsp nutritional yeast
2 tsp white vinegar
2 tsp yellow mustard
1/2 tsp onion powder
pinch of salt

Directions:

In a small bowl, mix together all ingredients except for the brussel sprouts (adjust the water as necessary- it needs to be runny enough to sufficiently coat the brussel sprouts).  Pour the dressing over the shaved brussel sprouts and stir until everything is fully incorporated and the brussel sprouts are evenly coated.

Store in a container in the fridge.

~twosaucysisters

Any guesses yet? (If you think you know- don’t tell! ūüôā )

Dinner Crepe (or Lunch, too!)

Here at Two Saucy Sisters, we love crepes! Remember our Carrot Cake Cheesecake crepes? Or how about our Chocolate Banana Soft-serve crepe? Both ridiculously incredible crepes. Also, both vegan/vegetarian breakfast crepes. Today, we bring to you a different type of crepe, a savoury, slightly more traditional one. Well, sort of. We basically say that because it uses egg whites.

It’s still different, the kind of crepe that when we told people what it actually was, they’d probably say “Oh- that sounds…interesting.” But who wants to eat boring food anyways? ūüėČ

Pumpkin-sage crepes filled with sauteed mushrooms, onions and beet greens, with a pumpkin-cottage cheese sauce.
A little weird to some, maybe, but don’t be afraid! These crepes were a-maz-ing!

We won’t lie to you – this was one of those times where we thought we were going to have to scrap it and do something else. When we first poured the batter out onto the pan, things looked bleak. It wasn’t spreading out well and was cooking faster than we could spread it, too thick in some places and too thin in others. In a panic, we took the pan off the heat and spread the batter evenly around the pan with a spatula, and would you believe it? It worked! They cooked wonderfully, and were really easy to flip!

So these crepes are healthy, easy to make, and crazy good – meaning you should do yourself a favour and try them out!

Pumpkin Sage Crepes

Total time: 10-15min
Serves: 2

Ingredients:

For the Crepe:

1/2 c. whole wheat flour
1 tsp sage
1/4 tsp salt
1/4 tsp garlic powder
pepper
1/4 c. pumpkin
2 egg whites
3/4 c. milk, milk alternative, or water

Filling:

Coconut oil
white button mushrooms
beet greens (or any kind of greens-spinach, kale, etc.)

Sauce:

1/4 c. cottage cheese
1/4 c. pumpkin
1 tbsp nutritional yeast
1/8 c. water

Directions:

For the crepe:

Combine wet and dry ingredients in separate bowls, then mix together until just combined.
Heat a large, greased, flat-bottom non-stick pan over med-high heat. Pour half the batter onto the pan and spread to the edges. Once browned on the bottom, (only a couple minutes or so!) flip over and continue cooking on the other side until lightly browned. Remove crepe and repeat with remaining batter.

For the Filling:

Slice desired amount of mushrooms (we used approximately 1 cup) and greens (we also used about a cup).  Heat a small amount of coconut oil on a medium-sized frying pan.  Add mushrooms and greens and cook until the mushrooms are softened and greens are wilted slightly.

For The Sauce:

Combine all ingredients in a food processor or blender.  Serve cold or warm (or in this case, drizzled over a delicious crepe!)

-twosaucysisters

What do you prefer – sweet crepes or savoury?

Chickpea Ravioli

What did you ask for for Christmas last year? A new phone? Money for shopping? Concert tickets?

So did we.  But we also asked for this:

A pasta maker! ūüôā

Our first experience with fresh pasta was several years ago when we tried to make spaghetti by hand. It was delicious, but also so thick that you ate three noodles and were full! Our pasta making endeavors ended there, until this past year in our food science lab at school, where we got the wonderful task of making 3-cheese ravioli.

Let us just say this: Dried pasta doesn’t hold a candle to the fresh stuff!

The difference between our food lab pasta and our home pasta was, in the lab, we got to use a pasta maker. This simple appliance allowed us to roll out the pasta nice and thin, so that when it cooked it was just the right thickness. On that day we decided we had to have one of our own!

Within the last few months since getting the pasta maker, we have made pasta 3 or 4 times. ¬†The first time we didn’t get the dough recipe quite right, and it was very crumbly and breaky. ¬†Gradually, we started getting the hang of it, and our pasta has turned out better and better each time!

Remember when we said hummus is good in anything? We were right. It’s even delicious stuffed inside ravioli.

¬†It’s not our hummus recipe, but it’s chickpeas. It’s creamy. It’s awesome.

It’s chickpea stuffed ravioli.

Make that: Cheesy-tomato-basil-roasted red pepper-chickpea stuffed pasta.

Say that ten times fast! ūüôā

First, we’ll start off with the pasta dough recipe itself. ¬†Pasta dough is easy to make, but can be a bit¬†temperamental. The important thing to remember is to have enough moisture that it will stick together but not too much so that it will stick to the pasta maker. Another key item to remember when making pasta, is it MUST be at room temperature when you roll it out. If it’s cold, not only is it super hard to work with, but also crumbles and breaks apart when trying to roll it out.

Basic Pasta Dough Recipe

1 c. Durum Wheat Semolina Flour

1/2 c. Whole wheat flour

1/2 c. All purpose Flour

1 egg

1 Tbsp Olive Oil

7-8 Tbsp Water

Directions:

Mix together flours in a large bowl.  Add egg and oil to the center, and using your hands, mix thoroughly.  Add water one tablespoon at a time until dough stays together and can be kneaded without significant breaking.  Knead for 2-3 min.

Take dough in small sections and roll with a rolling pin so that you have a long strip. Starting on the lowest setting, roll the dough through the pasta maker. Once it is rolled through once it will be much thinner and may become quite long. For ease of handling and less chance of breakage, cut the piece in half.  Each piece should be rolled through each setting twice before increasing to the next level.  We rolled ours up to the 5th setting.

Once you have two strips rolled out, you are ready for the filling! (see below for recipe)

Spread the filling so that there is about a half-centimeter space around the edge. You could also drop the filling by teaspoon-fulls along the dough, leaving a centimeter space around each blob.

Place the second strip of dough on top of the first and pinch the edges to close.

We have a ravioli¬†attachment¬†for our pasta maker, but if you don’t you should use the teaspoon drop method. If so, you can then cut them into squares with a knife.

But us? We let ‘er roll!

Look at those cute little squares!

Now that you’ve done the hard part, just drop them in a pot of boiling water and stir them for about two minutes, e presto! Pasta Ravioli!

Because we wanted the flavour of the filling to come through, we didn’t want to douse it in too much sauce, so we tossed ours in a light pesto coating.

And now for the filling!

Chickpea Ravioli

Serves: 4-5

Ingredients:

2 c. chickpeas, drained and rinsed

1 clove garlic

1/4 of a red onion

1 roasted red pepper (we used one from a jar!)

1/2 tsp salt

1 tbsp nutritional yeast

2 heaping tbsp tomato paste

1/4 c. fresh basil leaves

1/4 tsp chipotle puree*

1 tbsp olive oil

pepper

1/3 c. old cheddar cheese, grated

Directions:

Add all ingredients except for cheese and blend until smooth.

Stir in the grated cheddar.

Spoon onto pasta and cover with another sheet of pasta (as described above).

Cook in boiling water for 2-3min.

* chipotle puree is simply a can of chipotle peppers in adobo sauce (can be found at any grocery store) that has been blended into a paste.

~Twosaucysisters

Have you ever made or eaten fresh pasta?