Rant: 5 Delicious and Satisfying Plant-Based Meals

What are some of the benefits of incorporating more plant-based meals into your diet?

Incorporating more plant-based meals into your diet can have numerous health benefits, including a lower risk of heart disease, and diabetes. Plant-based diets are also typically higher in fiber, which can help with digestion and satiety, and they can be more environmentally sustainable than meat-based diets.

I've been on a mission to incorporate more plant-forward meals into my diet and today, I'm going to share with you some ideas for delicious and satisfying plant-based meals that you can easily whip up on any weeknight. Whether you're a seasoned vegan or just looking to eat a little more plant-based, these meals check all the boxes.

First up, let's talk about stir-fry. This is one of my go-to meals for busy weeknights because it's quick, easy, and endlessly customizable. To make a plant-based stir-fry, start by sautéing some garlic, ginger, and vegetables of your choice in a wok or large skillet. I like to use a mix of bell peppers, onions, broccoli, and snap peas, but you can use whatever veggies you have on hand. Once the veggies are tender-crisp, add in some tofu or tempeh for protein, and your choice of sauce. I like to use a combination of soy sauce, hoisin sauce, and chili garlic sauce. Serve over rice or noodles, and you've got a delicious plant-based meal in under 30 minutes. If you do not like tofu and want to get a healthy portion of protein an alternative I use are edamame and maybe even sprinkle hemp seeds at the very end before mixing or serve over cooked quinoa.

What about tacos? I would imagine lots of pant-based options using tacos. What are some of the best plant-based taco toppings?

Who doesn't love tacos? And you are correct, the great thing about tacos is that they're easily adaptable to a plant-based diet. Some of the best plant-based taco toppings include avocado, salsa, diced tomatoes, shredded lettuce or cabbage, chopped cilantro (if you like that if not I substitute with parsley), and lime juice. Other options could be pickled onions, jalapeños, or vegan sour cream.

For plant-based tacos, start by sautéing some onion and garlic in a skillet. Then, add in some crumbled tofu or tempeh and your choice of taco seasoning. Cook until the tofu or tempeh is heated through and coated in the seasoning. Serve in tortillas with your favourite taco toppings, like avocado, salsa, cilantro, and lime.

Can salads be filling enough to be a main course? What are some ingredients that can make a salad more substantial?

Another great weeknight meal is a hearty salad. Don't think of salads as just a side dish - with the right ingredients, they can be a satisfying and filling main course. Start with a bed of greens, like spinach or kale, and add in some roasted vegetables, like sweet potatoes or beets. Then, add in some protein, like chickpeas or quinoa, and top with a flavuorful dressing, like a tahini lemon dressing or a balsamic vinaigrette. You'll be surprised at how filling and satisfying a big salad can be.

What are some of the best plant-based burger options on the market?

There are many great plant-based burger options on the market today, including Beyond Meat, Impossible Foods, and Morningstar Farms. Other options include Trader Joe's Plant-Based Burgers, Gardein Ultimate Beefless Burgers, and Dr. Praeger's Perfect Burger.

If you're looking for something a little more substantial, how about a plant-based burger? There are so many great options on the market these days, but you can also make your own at home. Try making a burger patty out of cooked quinoa, black beans, and spices. Then, top with your favorite burger toppings, like avocado, tomato, and lettuce. Serve with a side of roasted sweet potato fries, and you've got a satisfying and delicious plant-based meal.

How can you make a simple and flavourful plant-based pasta dish at home?

You can still enjoy pasta on a plant-based diet! Start by cooking your favorite pasta according to the package directions. Then, sauté some garlic, onion, and vegetables of your choice in a skillet. I like to use a mix of mushrooms, spinach, and sun-dried tomatoes. Once the veggies are cooked through, toss with the cooked pasta and a simple sauce made from olive oil, lemon juice, and red pepper flakes. Top with some fresh basil and vegan parmesan cheese, and you've got a delicious plant-based pasta dish that will have you going back to the pot for seconds.

So there you have it - five delicious and satisfying plant-based meals that are perfect for weeknight dinners. Whether you're a seasoned vegan or just looking to incorporate more plant-based meals into your diet, these meals are sure to please. By using a variety of colorful vegetables, healthy protein sources, and flavorful sauces and spices, you can create plant-based meals that are just as satisfying and delicious as their meat-based counterparts. So next time you're looking for a quick and easy weeknight meal, try out one of these plant-based options and enjoy all the health benefits that come with a more plant-forward diet.

Recipe: Creamy Corn Chowder in 10 Minutes!

This Corn Chowder is possibly the most effortless hearty soup I have made in a long time. It requires barely any prep, and involving not much more than opening a can, minimal chopping and cute soup bowls to serve it in :)

This corn chowder recipe came to fruition after had been recipe testing mini chocolate cookies all morning before I knew it was time for lunch. I started scouring my pantry and fridge for inspiration and 15 minutes later, a few cans, a couple of rogue veggies in the crisper, and a quick rummage in the freezer I ended with a mighty tasty Creamy Corn Chowder that I couldn’t get enough of.

Here’s what you’ll need:

• Frozen corn

• Celery

• Carrots

• Shallots

• Heavy cream or 2% milk

• Medium size pot

• Cutting board

• Knife, spoon, can opener, measuring cup

• Thick cut bacon or Olive oil

• 1 can of creamed corn

Corn Chowder in 10 Minutes

Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2 

Ingredients

3 slices thick cut bacon OR 1 tablespoon olive oil
1 large shallot, diced
2 stalks celery, diced
1 carrot, peeled and diced
1 14 oz can creamed corn
1 cup heavy cream (or 2% milk)
1 cup frozen corn
Salt and pepper to taste

Instructions

1. In a medium pot cook the bacon over medium-low heat until fully cooked and crisp, about 2 minutes. Using tongs, remove the bacon from the pot and place on a paper towel lined plate. Once it’s cooled you can chop or crumble this into the soup.

2. In the same pot, add the shallots, celery and carrots, stir and cook until fragrant and transparent, about 3-4 minutes. Add the bacon, creamed corn, cream (or milk) and frozen corn, bring to a simmer and cook for 5 minutes.

3. Season with salt and pepper and enjoy!

Recipe: Quick Chunky Beef Chili

Over the years I’ve made many pots of chili but this quick and chunky chili recipe is my absolute favourite. I like to add fresh jalapeños, cheese, sour cream, green onion, and forget the spoon just use crispy tortilla chips instead!

Frequently Asked Questions:

CAN YOU FREEZE CHILI?

Yes, chili is the perfect freezer meal. Divide the cooked chili it into single portions and let it cool. Label the container with the contents and date, then transfer to the freezer. You can keep your chili in the freezer for about three months.

To reheat, simply let the chili thaw in the refrigerator over night and reheat in a pot over low heat, adding water if needed, until warm, or microwave on high for 2 minutes.

HOW LONG SHOULD YOU COOK CHILI?

You’ll want to let this chili simmer for a minimum of 30 minutes, but it’s something that you can leave simmering gently for up to a couple of hours. Chili is one of those dishes that tastes better the longer it cooks. If you do plan to let your chili simmer for a longer period of time, make sure to cover the pot with a lid so it doesn’t dry out. Check it occasionally to make sure all the liquid hasn’t evaporated. If it has, simply add a little water or beef broth.

Quick Chunky Beef Chili

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Author Mary Mammoliti | Kitchen Confession

Ingredients

1 1/2 pound lean ground beef
2 tablespoon olive oil
1 medium onion chopped
2 tablespoons tomato paste
1 red bell pepper, diced
1 teaspoon Worcestershire sauce
1 teaspoon soy sauce
1 1/2 teaspoons unsweetened cocoa powder
2 tablespoons chili powder
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon smoked paprika
1/2 teaspoon cayenne pepper, optional
1 (19 fl oz/540 ml) can red kidney beans, drained & rinsed
1 (19 fl oz/540 ml) can pinto beans, drained & rinsed
1 (28 fluid ounce) can fire-roasted diced tomatoes with juices
1 cup beef broth (add more if you like)
Salt & pepper to taste

Toppings (optional)

Shredded cheddar cheese
Sour cream 
Sweet Potato Tortilla Chips

Instructions

1. Add olive oil to a large pot over medium-high heat.

2. Add the beef to the pot and cook for 5 minutes, breaking it up as you go, until brown.

3. Pour in the onion and red bell pepper and sauté for 5 minutes or until softened.

4. Stir in the tomato paste, Worcestershire sauce, soy sauce and stir until tomato paste has coated the beef mixture.

5. Add the beans, diced tomatoes, beef broth, cocoa powder, chili powder, garlic powder, cumin, paprika, and cayenne pepper.

6. On high heat bring the ingredients to a gentle boil, reduce the heat, cover leaving a slight opening and let it simmer for 30 minutes, stirring occasionally.

7. Taste and add more salt & pepper if needed, serve with desired toppings and enjoy.

Recipe: Sour Dough Bread Crouton

Just four magical ingredients bring these little bites of crunchy heaven to life. Okay maybe not really magical but they sure do taste out of this world! Okay, i’ll stop now :)

Eat these on their own, top a soup or salad with them or gift them to friends and family. Anyway you choose to enjoy these one thing is for certain, they will a new staple in your recipe rotation.

Happy Munching!

Sourdough Croutons

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Serves: 8
Author: Mary Mammoliti / Kitchen Confession

INGREDIENTS

• 4 cups bread (approx. 1 large baguette cut into ¾ inch cubes)

• 1/3 cup extra virgin olive oil

• 2 teaspoons Italian seasoning

• 1 teaspoon garlic powder

• 1 teaspoon kosher salt

• Black pepper (to taste)

INSTRUCTIONS

1. Preheat oven to 375°F.

2. Pile bread cubes onto a large rimmed baking sheet and drizzle with olive oil, sprinkle Italian seasoning, garlic power, salt and pepper. Toss to coat.

3. Spread the bread cubes out in a single layer and bake until golden, about 15-20 minutes, mixing halfway through.

4. Remove from oven, and allow croutons to cool.

Notes

• Allow croutons cool completely and store in a sealed container or resealable bag.

• Homemade croutons will keep for up to two weeks.

Recipe: Roasted Garlic And Butternut Squash Soup

HOLY GOURD! It’s officially “Sweater Weather” here in Canada and that means welcome back soup season! This roasted garlic and butternut squash soup checks all the cozy autumn boxes for me. Drizzle a little chili oil over top and bring that warm comforting hug factor to the dish.

Now go on and make this show stopping soup. If you’re feeling like you need a little crunch, check out my crispy sour dough bread crouton recipe. Enjoy!

Roasted Garlic And Butternut Squash Soup

Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Serves: 6
Author: Mary Mammoliti / Kitchen Confession / kitchenconfession.com

INGREDIENTS

• 1 large butternut squash halved, seeded and scored

• 1 honey crisp apple, halved

• 1 vidalia  onion, peeled and quartered

• 2 heads garlic, tops cut off

• 2 tablespoons extra virgin olive oil, plus extra to drizzle over garlic.

• 3 sprigs thyme, stems remain ved

• 1 tsp paprika

• 1/2 teaspoon nutmeg

• 1/2 teaspoon ground ginger

• 3 tablespoons salted butter

• 5 cups vegetable stock

• 1/2 cup of heavy cream

INSTRUCTIONS

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.

2. To a baking dish or rimmed sheet pan add the squash, onion, garlic to the baking sheet, cut sides facing up. Brush the cut sides of the vegetables with olive oil and season with paprika, salt, pepper and thyme.

3. Cut the tops off your garlic bulbs and place them onto of a piece of aluminum foil (large enough to warp the garlic). Drizzle some olive oil over top, a pinch of salt and pepper then fold all corners together and twist to seal the package. Place the two garlic parcels onto the baking sheet.

4. Turn the squash and apple cut-side down onto the sheet pan and roast for 30-40 minutes, until the squash is fully cooked. If the onion and garlic are roasted before the squash, remove them from the sheet pan and return the squash to the oven and allow it to cook for an additional 10 minutes if needed.

5. Remove from oven and allow to the squash and roasted garlic to cool. Then scoop out the roasted squash, squeeze out the roasted garlic, remove the peel from the apple and add everything including the onion into the bowl of a food processor or powerful blender (I used my Vitamix). Blend until smooth.

6. In a large stockpot, pour in the squash puree, add butter, ginger, nutmeg, and vegetable stock. Bring to a boil and simmer gently for 15-20 minutes. Remove from heat and whisk in the heavy cream.

7. Garnish with a dollop of sour cream, a drizzle of spicy chilli oil, and a sprinkle of pumpkin seeds and serve immediately.

Recipe: Grilled Mushroom Ricotta Sandwich

It’s the first day of school and I’m sure there were tears shed, parents rejoicing and teachers settling in for another year.

So let’s Celebrate OR Eat Your Emotions (whichever one works for you 😁)⁣⁣

Try my Grilled Mushroom Ricotta Sandwich! This would be the Italian relative to the North American Grilled Cheese.⁣⁣

PHOTO DESCRIPTION: A golden brown sliced sandwich filled with creamy white ricotta cheese and caramelized mushrooms. The bread is stacked and a few crumbs and a dollop of ricotta cheese give the picture a sense of imminent consumption.

Grilled Mushroom Ricotta Sandwich

Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
Servings: 1
Author: Mary Mammoliti / Kitchen Confession

INGREDIENTS 

• Kosher salt⁣

• 1 small onion thinly sliced

• 4 mushrooms thinly sliced

• 1 tablespoon extra-virgin olive oil⁣

• Oregano to taste

• Ricotta cheese

• 2 slices of crusty bread (sour dough, whole wheat)

INSTRUCTIONS

1. On medium- high heat sauté your sliced mushrooms, a small sliced onion, some salt, pepper, and oregano in some EVOO and cook that down until the onions are soft and the mushrooms are golden (about 5 -7 minutes) pour into a bowl and set aside.⁣⁣

2. Wipe down the pan and toast two slices of crusty bread (sourdough, whole grain etc) and lightly butter one side of each slice of toast. ⁣⁣

3. Place the buttered side down top with a few generous scoops fresh ricotta cheese, top with the sautéed mushrooms and onions, cap it off with the second slice of toast (buttered side out. ⁣⁣

4. Place on the hot pan and grill for a minute, flip, and cook for an additional minute. ⁣⁣

5. Remove from the pan, cut in half. Take a giant bite and let the excess spill out and down your face. Don’t worry I won’t tell if you won’t 😉

Recipe: One Pot Spicy Sausage Penne

Well hello you sexy bowl of Spicy Penne and Sausage. Picture it, feel it, make it :) This ONE POT SPICY SAUSAGE PENNE PASTA is what we need on a Monday and the first day back to work after losing an hour of sleep. I’m an exhausted mess this morning. I was still awake at 11:30pm and “rave” hours for me! Then 5:30 am rolls around and I can’t find the snooze button on the alarm because he’s up and calling first dibs on the shower - love you Frank (kisses) Can we go back please? I already miss that hour. Tell me your thoughts on daylight savings time because I.JUST.CAN’T!

One Pot Spicy Sausage Penne

Prep time: 15 minutes 
Cook time: 15 minutes 
Total time: 30 minutes 
Author: Mary Mammoliti | Kitchen Confession 

Ingredients 

• 2 tbsp olive oil

• 4 Italian Sausage links

• 1 onion, diced

• 2 cloves garlic

• 1 tsp salt

• 1/2 tsp black pepper 

• 1/2 to 1 tsp red chili flakes

• 1 (796mL) can diced tomatoes

• 1 (680mL) jar tomato purée 

• 1 1/2 cups low sodium beef broth 

• 1 lb dried penne rigate

Topping Options

• Chopped fresh basil 

• Grated Parmesan 

Instructions 

1. In a large pot, heat 2 tbsp olive oil on med-high heat. Add turkey sausage, searing for about 2-3 minutes per side. This step maintains the shape of the sausage when slicing it in the next step.

2. Using tongs, remove sausage and when cool, slice into bite-sized pieces. Meanwhile, add the onion to the pot and sauté for 1-2 minutes until translucent and garlic and continue to cook for about a minute or until fragrant.

3. Add sausage pieces back into pan, add salt, pepper and red chili flakes and sauté for another 2-3 minutes. Add diced tomatoes, tomato sauce and beef broth and bring to a boil, cover, lower heat to simmer and cook for 15 minutes.

4. Add penne to the pot, stir and cover with a lid and cook, stirring occasionally, for another 8-10 minutes until pasta is al dente - fork tender and most of the liquid is absorbed.

5. Plate your pasta, top with a generous amount of freshly grated parmesan and fresh basil
   
   

Recipe: The Best Cheese and Broccoli Soup

In my opinion, Cheese and Broccoli Soup the ultimate comfort food! It’s deliciously cheesy, rich, creamy, and exactly what a warm bowl of comfort food should be. This soup is truly one of the best bowls of cheese and broccoli I’ve had in a long time! Made with minimal ingredients, it’s hearty, loaded with broccoli, brimming with fresh flavours and it’s easy to make. Bring on sweater weather, I’m ready!

Pin this recipe and get ready to make this warm and cozy soup all winter long. Soups really do make the colder months much more bearable - am I right?

For a step by step video on how to make this Tasty Cheese and Broccoli Soup visit my Instagram @kitchenconfession

The Best Cheese and Broccoli Soup

Prep Time: 15 minutes
Cook Time
: 45 minutes
Total Time: 60 minutes
Serves: 3-4 decent sized bowls

INGREDIENTS

• 1 tablespoon + 4 tablespoons unsalted butter, divided

• 1 medium onion, finely diced

• 1 clove garlic, minced

• 1/4 cup all-purpose flour

• 2 cups low-sodium chicken stock

• 2 cups half-and-half cream

• 3-4 cups broccoli florets and stems, diced into bite-size pieces

• 2 large carrots, peeled, and sliced into thin rounds, about 1/16th-inch

• 1 teaspoon kosher salt

• Freshly ground black pepper to taste

• 1/2 teaspoon paprika

• 1/2 teaspoon dry mustard powder

• pinch cayenne pepper

• 8 - 10 ounces (280g) grated aged cheddar cheese, reserve a bit to garnish bowls

INSTRUCTIONS

1. In a large heavy-bottom pot, add 1 tablespoon butter, the diced onion, and sauté over medium heat until the onion is soft and translucent, about 4 minutes.

2. Add the garlic and cook about 30 seconds. Using a spoon, scoop the onion and garlic mixture from the pot onto a plate and set aside.

3. In the same pot add 4 tablespoons butter, flour, and cook over medium heat for about 3 to 5 minutes, whisking constantly, until flour is thickened. this is called a roux and it’s a very important step do not skip or soup will not reach the desired thickness.

4. Continue whisking and slowly add the vegetable stock. and repeat this process for the half-and-half cream.

5. Stop whisking, and allow the mixture to simmer (not boil) over low heat for about 15 to 20 minutes.

6. While mixture is simmering, chop the broccoli and carrots. After simmering 15 to 20 minutes, add the broccoli, carrots, the onion and garlic to the pot, mix to incorporate.

7. Add the salt, pepper, paprika, dry mustard powder, and cayenne (if you are using it). Stir to combine.

8. Stirring intermittently, while simmering soup over low heat for about 20 minutes, or until it has reduced and thickened.

9. While soup simmers, grate the aged cheddar cheese. Do not use pre-grated cheese in zip top bags because that cheese is resistant to melting and will change the texture and taste of the soup. After 20 minutes, add grated cheese, reserving a small amount for garnishing the bowls when serving. Give the soup a couple of stirs, the cheese will melt in and transfer soup to bowls, garnish with reserved cheese, and serve immediately.

RECIPE NOTES AND TIPS

• Store soup in an airtight container for 5 to 7 days in the fridge.

• Milk alternative, whole milk or 2% milk will work but soup won’t be as creamy.

• I recommend using fresh broccoli, but if you are tight on time a bag of frozen broccoli florets will work.

• Keep this soup vegetarian by using vegetable broth in place of the chicken broth and milk alternative in place of the cream.

TOOLS I USED IN THIS RECIPE

Whisk | Heavy Bottom Pot | Wooden Spoon | Soup Bowls | Ladle | Box Grater

Recipe: Quick Chunky Beef Chili

When I make a dish that I love it immediately goes on repeat. Get ready to see this QUICK CHUNKY BEEF CHILI on my instastory all.winter.long. It’s hearty, packed with warm flavourful spices and it’s ready in only 30 minutes! .

.

WHAT’S YOUR GO TO DISH? 😊

Quick Chunky Beef Chili

Ingredients

• 1 1/2 pound lean ground beef

• 2 tablespoon olive oil

• 1 medium onion chopped

• 2 tablespoons tomato paste

• 1 red bell pepper, diced

• 1 teaspoon Worcestershire sauce

• 1 teaspoon soy sauce

• 1 1/2 teaspoons unsweetened cocoa powder

• 2 tablespoons chili powder

• 1 teaspoon garlic powder

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• 1/2 teaspoon cayenne pepper, optional

• 1 (19 fl oz/540 ml) can red kidney beans, drained & rinsed

• 1 (19 fl oz/540 ml) can pinto beans, drained & rinsed

• 1 (28 fluid ounce) can fire-roasted diced tomatoes with juices

• 1 cup beef broth * Salt & pepper to taste

toppings (optional)

• Shredded cheddar cheese

• Sour cream

• Sweet Potato Tortilla Chips
  

Instructions

1. Add olive oil to a large pot over medium-high heat. Sauté the onion for 5-7 minutes or until it's softened.

2. Add the beef to the pot and cook for 5 minutes, breaking it up as you go, until brown

3. Stir in the tomato paste, Worcestershire sauce, soy sauce, cocoa powder, chili powder, garlic powder, cumin, paprika, and cayenne pepper.

4. Add the diced red pepper, beans and diced tomatoes, and beef broth. Increase heat to high and bring it to a gentle boil, then reduce heat and let it simmer for 20 minutes, stirring occasionally.

5. Season with salt & pepper and serve with desired toppings and enjoy. 

Recipe: Quick And Easy Pizza Dough

This really is the perfect Pizza Dough recipe when you have to get dinner on the table in a hurry.

This crust has a nice bit of crunch. It’s the perfect backdrop to whatever toppings you want to layer on top. One of my favourite toppings are potato, and without sounding dramatic it’s probably one of the best pizzas you will ever have!

Raw eggs, for and smooth round ball of fresh pizza dough lightly floured on the kitchen counter

Quick And Easy Pizza Dough

Prep Time: 10 minutes
Proof Time: 2 hours
Total Time: 20 minutes 
Serves: 1 Rectangular Sheet Pan
Author: Mary Mammoliti | Kitchen Confession

INGREDIENTS

• 1 cup warm water (about 110°C)

• 1 tablespoon honey

• 1 tablespoon oil

• 1 tablespoon dry instant yeast

• 1 teaspoon sea salt

• 2 cups all purpose flour

INSTRUCTIONS

1. In a large bowl or the bowl of an electric stand mixer fitted with the dough hook, add the warm water, honey, oil, salt, and sprinkle the yeast overtop. Let it sit for 5 minutes and allow it to bloom. There should be a foamy later on the top of the liquid mixture in the bowl. 

2. If using a stand mixer turn it on low and slowly add the flour until a soft dough forms and begins to pull away from the sides of the bowl. NOTE: Use your fingers and touch and the dough. The dough should feel soft, smooth and not sticky.

3. Continue to knead the dough for 2-3 minutes longer.  NOTE: If kneading by hand or if using whole wheat flour, continue to kneed 5-6 minutes longer. 

4. Cover the bowl with plastic wrap and let sit until doubled in size, 1-2 hours. 

5. Remove the plastic wrap and punch the dough down and place the it onto the center of your prepared sheet pan. With your fingers, begin to press the dough to the sides of the pan. If your dough resists and won’t cooperate, let it rest for a bit. Your dough should eventually cover the entire pan. If holes develop, simply pinch them together. 

6. Continue with pizza toppings of your choice and bake in a preheat oven 425°F for 20-30 minutes.

Recipe: Chick Chomp Salad

We’ve all heard of TikTok but have you heard of ChickChomp? Wait! WHAT? Oh yes friends, buckle up because you are about to get BLOWN AWAY! 

This ChickChomp Salad will have you smiling and dancing with every bite. I know what your thinking “exaggerate much Mary?” And yes, yes I do but I did get you thinking about something other than the sadness and worry of our current state, am I right? 

Give your mind a break and escape into a world of colour, zing, and a whole lotta Chicka-Pow-WOW! Get your mind out of the gutter you crazy kids I’m singing the praises of CHICKPEAS! 

Who’s joining in on the #ChickChomp challenge and eating Chickpeas? Share your meals people and let’s spread the joy of food! 

Chick Chomp Salad

Total Time: 20 minutes 
Serves: 6
Author: Mary Mammoliti / Kitchen Confession

INGREDIENTS 

SALAD

• 1 can 540ml chickpeas (about 2 1/4 cup), drained and rinsed 

• 1 can 540ml black beans (about 2 1/4 cup), drained and rinsed 

• 1 can flacked tuna in water, drained

• 1 large carrot, peeled and diced 

• 1 red bell pepper, seeded and diced

• 3 mini cucumbers, diced

• 3 stalks celery, diced 

• 1/4 red onion, diced 

• 1/3 cup feta, crumbled

DRESSING

• 1/4 cup olive oil

• 2 lemons, juiced 

• 1-2 tablespoons red wine vinegar

• 1 tablespoon Greek seasoning, plus more if needed 

• 2 teaspoons sea salt

• Fresh cracked pepper to taste

Note: Adjust dressing ingredients to suit personal taste

INSTRUCTIONS 

1. Place all ingredients into a large bowl pour the dressing over, toss and serve. 

Rant: Coronavirus-Stock up on these pantry items

Coronavirus (COVID19) has us all thinking of stockpiling hand sanitizer, toilet paper, and our pantries. Do we have all the shelf stable items we need for two weeks? How many cans of soup are enough? Please note, this is simply a guide and not meant to panic anyone. Let this be a resource.

Q. Should we all be stockpiling food?

The short answer is NO. If tested positive or have been in contact with someone that has been infected home quarantine or self-isolation at home would be for 14 days. I would recommend having enough food for your entire family and focus on dry and canned goods that are easy to prepare.

Q. What should we stock our pantry with for 14 days?

Keep Breakfast, Lunch and Snacks simple.

FOR BREAKFAST

Stock up on oatmeal, oats, granola, cereal and other dried grains (average out 1/2 to 1 cup per person per day), nuts and dried fruit, shelf-stable nut milks or powdered milk, protein or granola bars, and coffee and/or tea, nut/seed butters, honey

FOR LUNCH/DINNER

Make double for dinner and use leftovers for lunch; to make sure you have enough for leftovers buy enough food to double the recipes.

A few examples of good canned/boxed foods to have on hand: canned beans (chickpeas, black beans, white beans), canned tomatoes (either diced or whole), cans or jars of tomato sauce and paste, cans of pumpkin or squash puree, canned soups and canned (or boxed) broths, canned coconut milk, canned fish such as anchovies, sardines and tuna. Unopened, firm tofu and tempeh will stay fresh for weeks in the fridge and jerky are also good to have around.

Dry goods like grains, such as rice, barley, quinoa, rice, bulgur, farro) pasta, beans, oats, nuts and seeds, should be your foundation. They have a long shelf life, are easy to store

Frozen vegetables such as spinach, kale, peas, corn, edamame, spinach, kale, avocado, carrots, broccoli, cauliflower, and okra are great to have on hand, since fresh vegetables can’t be kept in an emergency supply kit without spoiling. Don’t forget your frozen fruits like berries, bananas and mango. Frozen fish, particularly shrimp and proportioned vacuum packed salmon, trout can be extremely handy if you have the room for it.

SNACKS

Include granola bars, whole grain crackers, roasted chickpeas and energy bars. Popcorn kernels and paper bags (make your own microwave popcorn or stove top)

Q. Do you have a meal plan you can share?

Plan 7 days of dinner, repeat for week 2 and double the recipe and have it for lunch the next day.

1. Shrimp and Veggie stir-fry.

2. Grain Bowls: Make a big batch of whatever grain you have on hand: rice, quinoa, barley, farro, etc. Heat a can of black beans and frozen corn with a little extra virgin olive oil, chicken stock and spices (or taco seasoning)

3. Vegetables and Grains: Make a batch of quinoa or rice set aside. Sauté frozen spinach and kale with white kidney beans, in a little extra virgin olive oil, crushed red pepper and garlic.

4. Pasta and tomato sauce or I’ll take it back to my childhood with cooked pasta and a dollop of salted butter

5. Four Bean Salad: 2 cans of bean medley, tuna, oregano, parsley, pinch o thyme, vinegar, extra virgin olive oil

6. Lentil soup

7. Vegetarian Three-Bean Chili: avocado oil or olive oil, frozen corn, 1 can each of black beans, pinto beans, red kidney beans, rinsed, drained, 1 can tomato purée, 3 cups low-sodium vegetable broth, salt, ground black pepper, 1 teaspoon ground cumin, chili powder, dried oregano, 1/2 teaspoon garlic and onion powder, 1/4 teaspoon cayenne pepper. Add all ingredients to a large pot over medium-low heat and simmer for 20 minutes.
   

In conclusion, wash your hands with soap and water to the tune of Happy Birthday and sing it twice, don’t touch your face, and keep your hands to yourself. Say it don’t spray it, cover your mouth when coughing and sneezing. Elbow bump, hip bump, or tap toe to toe when greeting someone. Hugs are usually a warm welcome but can also bring some unwanted guests.

Recipe: Corn Chowder

Soups Up! Here in Toronto winter isn’t done with us just yet. So I thought I would share the recipe for this happy, bright and lightened up version of my Corn Chowder to brighten up the day. The colour Yellow makes most of us feel better & on this snowy day, I could use all the sunshine I can get and this bright shade is the closest to sunshine I can get.

Corn Chowder

Prep Time: 30 mins
Cook Time: 40 mins
Total Time: 1 hr 10 mins
Servings: 8 servings
Author: Mary Mammoliti | Kitchen Confession

INGREDIENTS

• 6 cups corn kernels, about 7 cobbs, divided

• 3 cups chicken stock, divided

• 4 slices turkey bacon

• 1 tablespoon olive oil

• 1 cup cooking onion, finely diced 

• 1 medium carrot, finely diced

• 2 celery stalks, finely diced

• 2 cloves garlic, minced

• 1 teaspoon chopped fresh thyme

• 1 medium sweet potato, peeled and cut into ½-inch dice

• 1 cup 2% milk (or almond milk but thickness may vary)

• 1 teaspoon kosher salt

• ¼ teaspoon black pepper

• 1 bay leaf

• 1 can full fat coconut milk, (400ml)

• 1 tablespoon minced parsley

INSTRUCTIONS

1. Cut the kernels off the cob and transfer to a bowl.

2. Add 4 cups of corn kernels and 2 cup chicken stock to a blender. Process until smooth, 1 minute on medium speed.

3. Add turkey bacon and olive oil to a large dutch oven or pot. Heat the pot over medium heat, cook and stir turkey bacon until crisp, 5 to 7 minutes. Transfer to a cutting board and chop into bite size pieces.

4. Add onions, carrots, sweet potato and celery. Cook until onions are translucent and vegetables are tender, 5 to 6 minutes.

5. Add garlic and thyme, cook until fragrant, 30 seconds.

6. Add the remaining 2 cups of corn kernels and saute for 1 minute.

7. Add corn puree, 1 cup of chicken stock, salt, pepper, and bay leaf.

8. Bring soup to boil, reduce heat to a simmer. Stir every few minutes and cook for 15 minutes. Add milk and coconut milk, stir and continue to simmer for 5 minutes or until potatoes are fork-tender, about 20 minutes total cook time.

9. Turn off the heat and discard bay leaf. Stir in the parsley, taste the corn chowder and season with more salt and pepper as desired.

10. Divide the soup into serving bowls. Top with crispy turkey bacon and parsley.

Recipe: Crispy Baked Chicken Wings

Dinner inspo COMIN’ IN HOT! Right out of the oven and onto your plate - Crispy Baked Chicken Wings with a side of spicy Portugallo Sauce, veg and a little ranch dipping sauce.

These are the crispiest baked chicken wings you will ever try!!!

WARNING - You’re going to want to make a pit stop on the way home and pick up the ingredients.

Crispy Baked Chicken Wings

Prep Time: 5 minutes 
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4
Author: Mary Mammoliti / Kitchen Confession 

INGREDIENTS

• 2 lbs chicken wings (tips removed, separated into winglets and drumlets)

• 1 tablespoon baking powder

• 2 tablespoons paprika

• 1 teaspoon garlic powder

• 1 teaspoon black pepper

• 1 teaspoon kosher salt

DIPPING SAUCE (Optional)

• Hot wing sauce

• BBQ sauce 

• Ranch Dressing

INSTRUCTIONS

1. Preheat oven to 450 degrees F convection bake setting.

2. Line a baking sheet with aluminum foil and top with a sheet of parchment paper.

3. In a small bowl combine baking powder, paprika, garlic powder, and pepper. 

4. Do not miss this step - Dry chicken wings with a paper towel to remove moisture.

5. Place the wings in a large bowl and sprinkle the baking powder seasoning over the wings. Toss until all wings are evenly covered. 

6. Place the seasoned chicken wings on the baking sheet leaving space between the wings.

7. Reduce oven to 425 degrees F and place the baking sheet in the oven and bake wings for 30 - 40 minutes until crispy. NOTE: I found the 40 minute worked perfectly in my oven, check your wings at 30 minutes the first time making them and increase to 40 if needed.

8. Let the wings rest for 5 minutes season with salt and Enjoy!

What makes these so extra crunchy:

• Baking powder helps in getting that golden colour and crispy skin.

• Drying the chicken wings with a paper towel before tossing in baking powder removes moisture.  

• Always salt the wings after baking. Salt draws out moisture and inhibits the crunch factor.

• Use the Convection Bake mode on your oven if you have it. This helps with crisping and also removing moisture from the wings.

• DO NOT USE BAKING SODA. It’s not the same and is not interchangeable with baking powder.

Recipe: Creamy Cauliflower Soup

The temperature has dropped outside but the heat’s on high in the AMI Kitchen with this Creamy Cauliflower Soup! I KNOW! INSANE!⁣⁣ ⁣⁣ Have you tried Cauliflower Soup? What’s your favourite winter warm up dish? ⁣⁣ ⁣⁣

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What's cookin' good lookin'? Mary Mammoliti, and she's got a must-taste dish with creamy cauliflower soup.

CREAMY CAULIFLOWER SOUP

PREP TIME: 10 minutes
COOK TIME: 25 minutes
TOTAL TIME: 35 minutes 
SERVES: 6-8 
AUTHOR:Mary Mammoliti | Kitchen Confession :

View fullsize

Photo Description: bowl of creamy cauliflower soup set on top of a white kitchen towel with a spoon to the left of the bowl. Soup is toped with sautéed cauliflower and roasted pine nuts

INGREDIENTS

• 1 head of cauliflower

• 2 tablespoons olive oil

• 2 cups leeks, chopped 

• 4 cloves garlic, minced

• 3 cups vegetable stock

• 2 sprigs fresh thyme

• 3 cups 2% milk

• 3/4 cup freshly-grated Parmegiano

• Reggiano cheese

• Kosher salt and freshly-cracked black

  pepper

• Garnishes: sautéed cauliflower florets (**see recipe below), fresh thyme leaves, extra

• Parmesan, chilli flakes, toasted pine nuts

INSTRUCTIONS

1. Prep your cauliflower.  Remove and discard the outer leaves and trim off the stem.  Using a sharp knife quarter the cauliflower. Begin by cutting it down the middle of the stem, and cut each half in half, separating it into four pieces.

2. Remove the core from the florets.  Roughly chop the florets, and then thinly slice the core.  Set aside.  (to garnish the soup with some sautéed cauliflower, set aside 1 cup of florets. 

3. Heat olive oil in a large stockpot over medium-high heat.  Add the chopped leeks and sauté for 5 - 7 minutes, until soft and fragrant, stirring occasionally.  Stir in the garlic and continue to cook for an additional minute.

4. Into the pot, add the chopped cauliflower, vegetable stock, and thyme, stir to combine. Continue cooking to a rolling boil. Reduce heat to medium-low, cover, and continue cooking for about 20-25 minutes, or until the cauliflower is fork tender.  

5. Remove the thyme sprigs, and with your immersion blender blend until smooth.

6. Stir in the milk, cheese, and season with salt and pepper.

7. Pour into bowls, top with your desired garnish and enjoy!

**If you would like to garnish the soup with sautéed cauliflower, heat 1 tablespoon of butter and olive oil in a medium sauté pan over medium-high heat.  Add the cauliflower florets (they should be fairly small in size) and sauté for 3-4 minutes, or until the are tender and slightly golden on the outside. Season with salt and pepper.