Category Archives: Healthy Eating

Mushroom Seitan Roulade with Spinach and Sundried Tomatoes


I wanted something that wasn’t a bean dish to take to my family’s Easter dinner.  I eat like a vegan and my brother and future sister in law are vegetarians so I’m usually the one who brings the dish that the three of us can definitely eat.  Being Good Friday, they’d probably be ok since they both eat fish and we don’t eat meat on this day.  

But…it’s a holiday and a family gathering so I wanted something special for me at least.  We knew there would be my aunt’s popular bean salad hence the desire to make something different.  
My research during the week lead me to this recipe for a seitan mushroom roast.  It looked great and I also decided I’d serve it with this gravy.  But then I decided to stuff it with something so I made a spinach and sundried tomato stuffing.  I’d been a bit hesitant in the past to make seitan because it seemed so complicated but I’m glad I finally decided to try it. It was very easy!

Start off by making the filling and when it’s cooking you can assemble what you need for the seitan.  Once the seitan is in the oven you can focus on the gravy.  It’s a very appealing dish for a celebration.

Spinach and sundried tomato stuffing

2 onions, chopped

1 cup sundried tomatoes, sliced thin or chopped

2 cloves of garlic, chopped

1 tsp oregano

1 tsp basil

1/2 cup white wine

2 large handfuls of spinach, chopped

1/2 cup Italian breadcrumbs

Sautee the onion in a little bit of olive oil then using water in the non-stick pan whenever it starts sticking.  Let it cook until it’s golden and then add the garlic and tomatoes along with the herbs.  Let it cook for about 5 minutes then add the wine.  Once the wine evaporates a bit throw in the spinach and stir it until it is wilted and well combined with the filling.  Sautee until it is not too liquid.  Add the breadcrumbs and remove from heat.

Mushroom Seitan

Follow the instructions as per the original recipe.

But then you roll it out into a rectangle instead of rolling it out into a log.  Spread the stuffing on top of your rectangle but leave a little bit of space on the end so that your roll will stick to itself.

Roll it up using the foil to help you and then wrap it tightly into a log.  Fold up the foil and wrap the ends tight.  You should end up with a huge foil sausage.

Mushroom Gravy

There’s no need to mess with a good thing so I followed the recipe to a tee except for using Umami paste instead of miso since that’s what i had on hand.  I also made the recipe 1.5 times the original batch.  We love gravy.

I baked it for 70 minutes at 375 and every 20 minutes I rolled the log so that it would cook and brown evenly.

I let it sit in the foil for a bit to cool off then I unwrapped it, placed it in a dish and sliced off the end bits for a nicer presentation.  I spooned the gravy on top and around it.  Now it’s waiting patiently for when it’s time to go to my parent’s house so we can try it.

I know it’s good because the end pieces have been devoured ;)

Update:  It was a big hit at our family Easter dinner…even the non-veggies loved it.  

Here’s a pic of my husband’s helping…

Easy Homemade Chipotle Salsa

I LOVE salsa!  Yep, I do.  A good, tasty salsa can help with meal prep if you’re not too sure what to make or you’re pressed for time.  Some steamed veggies, a cup of beans and a spoon or two of salsa and lunch or dinner is done…it’s really that easy.  A bit of salsa mixed with guacamole or avocado and you’ve got a tasty, creamy salad dressing that is bursting with flavour.  You can even jazz up plain hummus with a few spoons of tasty salsa.

Now…let me explain…I love a certain salsa that I pick up from a little shop that is two hours away from my house and costs $10 a jar.  It’s worth it but I don’t typically drive out that far to get it.  I enjoy it when I have it then I go without for a long time or I’ll make do with a quick and easy salsa that I can make myself.

This past weekend I decided to try to make something similar to the one I mention above so I could enjoy salsa more often.

I’ll keep trying to refine it but the first attempt came out very tasty and much cheaper.  I’ve included what I did on my first attempt and the biggest difference is in a richness to the sauce.  Maybe next time I’ll add a bit of tomato paste to the mix to help thicken it up.  

Chipotle Salsa

1 onion, chopped

1 small green pepper, chopped

1 small red pepper, chopped

1 large can of diced tomatoes

1/4 tsp allspice 

1 chipotle in adobo

4 medjdool dates

2 tbsp Apple cider vinegar

 Sautée the onion until it is soft and caramelized.  Add the peppers and cook them down until they are tender.  I water sautée in a non-stick pan and whenever things get dry and start to stick I add some water and stir it around.

Add the diced tomatoes and allspice and let it simmer.  

In a blender blend the chipotle, dates and apple cider vinegar with a little water to make it a paste.  Dump it into the simmering salsa.

Once everything is well combined and the liquid has mostly evaporated stop cooking and let it cool.

Yield – Two pint jars

White Bean Chili – Vegan or Carnivore

I felt like a genius this weekend when one recipe was suitable for both ends of the spectrum.  A low sodium, vegan and nutritarian dish for me and a tasty option for the carnivores in my house.  A few simple tricks and everyone was happy.

Start off the recipe then add two things and you can avoid making two different meals for the whole gang!

White Bean Chili

Vegan/Nutritarian Version

2 onion, chopped and sautéed
1 green pepper chopped
2-4 cloves of garlic
2 teaspoons ground cumin
1.5 teaspoon dried oregano
1 tablespoon chili powder
1 can diced green chillies – mild
5 cans navy beans, rinsed and drained
1 can navy beans and liquid puréed in the blender
2-4 cups low sodium broth or water with a no salt veggie bouillon cube – start with two cups and add more liquid if it dries up and needs to simmer a little longer..

To the sautéed onion add your chopped green pepper and sauté it a bit in water. When the pepper starts getting soft add the garlic and let it cook for a minute or two.

Dump everything else into the pot and let it come to a boil. Simmer until the beans get a bit soft.

Carnivore Modifications - 1 store-bought roasted chicken

Once the chili is ready, set some aside for the vegans/nutritarians to eat.  Take all the meat off the chicken and shred it finely.  Add it to the remaining chili and if necessary adjust the water and add salt.  Simmer and serve.image