Muddy Spoon Evolution

As you may have noticed, my postings lately have been few and far between. I've been rather preoccupied as, a few months ago, Will and I decided it would be a good idea to sell all our worldy possessions, with a few exceptions, and head back to Thailand. Will and I met in Thailand, on the island of Koh Tao, almost three years ago when we had each left our lives in Canada to teach scuba diving in a tropical paradise. We stayed in Thailand for over a year before moving to Bali, worked there for a half year, then made our way back to Canada just over a year ago. We had a great year, met some wonderful people, visited our families, did lots of yoga, and had adventures all over BC and the rest of Canada. After a year, though, we were still pining for Koh Tao and wanted to live the life aquatic again.

So, I've spent the past couple of months rocking out Craigslist, selling everything from our car to the houseplants. Of course, I also had to sadly part with all my crafty and kitchen-y things, leaving me with little time and few supplies to produce blog-worthy creations. Hence, my absenteeism from the interwebs.


A week and a half ago, Will and I landed in Bangkok, and a few days ago got off a boat on the island of Koh Tao. We are thrilled to be back! We have spent the past few days reconnecting with old friends, spending some quality time underwater with our fishy friends, and getting set up in a beautiful new place to live with a stunning view. We'll be teaching diving, and I'll also be teaching yoga out of my lovely new home studio, and anywhere else that will have me. For us, there is no better way to live.


I plan on keeping Muddy Spoon going from Thailand, although it will certainly evolve, along with our lives. I don't spend much time cooking in Thailand as it's just as cheap to eat out, and even I can't make anything to beat a fresh Thai curry. I do have some ideas for some things I'd like to make for the new house, and figure there's no better place to live a DIY life than a little island in the Gulf of Thailand.


Stay tuned for project results, some travel pictures, and whatever else manifests!

A typical breakfast on our new balcony - lychees, dragonfruit, and fresh coconuts.

Easy-Peasy Macaroni and "Cheezy"

I used to love macaroni and cheese as a kid. Obviously... I mean, what kid doesn't love neon orange deliciousness in a box? However, later in life I realized that the ingredients in packaged mac and cheese aren't actually really food and starting experimenting with my own healthier, vegan, version. I had a few passable recipes, but nothing spectacular until yesterday when I decided to give it another go. I came across a tasty sounding recipe over at the Fat Free Vegan Kitchen, then switched it up to suit my tastes and the contents of my kitchen. The result was delicious. The sauce is creamy and cheesy- perfect over pasta but also would be awesome over veggies, or as a nacho cheese sauce (especially if you dial up the spice factor). I used gluten free, organic brown rice pasta, but any kind will do. As an added bonus, it's really quick and easy to make... see for yourself:

Easy Peasy Macaroni and "Cheezy"
Makes 2 large or 4 small servings

2-4 servings of pasta (I used brown rice pasta)
3/4 cup water
1/2 cup nutritional yeast
1/2 cup unsweetened almond milk
1 tbsp cornstarch
1 tbsp lemon juice
1/2 tsp salt
1 tsp dry mustard
1/2 tsp turmeric
1/4-1/2 tsp cayenne (or omit if you don't like spice)
1 tbsp tahini 

Boil pasta according to package directions. Meanwhile, combine all other ingredients in a small saucepan and whisk to mix thoroughly. Turn heat up to high, and stir until sauce begins to boil, then reduce heat and continue stirring while sauce thickens. Be careful not to overheat or let it thicken too much... you want it to be still runny and creamy. Drain pasta, pour sauce overtop and mix well. Season with additional salt and pepper, to taste, or hot sauce if you like.

I added in some raw baby spinach when I tossed the sauce with the pasta, just to include some leafy greens into my meal, and it was yummy. I used quite a bit of cayenne since I love spicy food, but make sure to modify to your own tastes. This is perfect comfort food for a chilly fall day :)

Cure-All Lentil Dahl

I've been fighting off a cold for a while now, but officially lost the battle a few days ago. As such I've spent most of my time curled up in bed, subsisting off leftovers. Luckily, I have Will, who has been taking ridiculously good care of me. We've decided we're the second coming of John and Yoko, which is working out really well so far.

Last night Will made me this incredibly delicious lentil dahl, which was so satisfying and comforting, he made a double batch this afternoon so we had more for lunch, and will probably have more for dinner. Yes, it's that good. It is loaded with flavour (ease up off the cayenne if spicy isn't your thing), and contains lots of garlic, ginger, and onion- all nutritious powerhouses that are boosting my immune system and telling this stupid cold to 'eff right off. Dahl soup is my all-time favourite soup, and this recipe is the best one I've ever had. He modified it from the first result we found after googling "easy lentil dahl", and the original is here. Note, the recipe I'm posting below is for a double batch, which will make lots of soup- enough for at least 6 servings. You can halve it if you want, but once you try it, you'll wish you hadn't.

Cure-All Lentil Dahl
2 tbsp olive oil
2-3 large onions
4 large cloves garlic
2 tbsp fresh ginger
8 cups water or vegetable stock
1 cup dried red lentils
1 cup dried green lentils
2 tsp cumin
2 tsp coriander
2 tsp turmeric
1/4 tsp cinnamon
1/4 tsp cardamom
1/4 tsp cayenne
1 tsp salt, or to taste
1 small (4.5 oz) can no-salt tomato paste
green onions, to garnish

Step 1: Chop garlic, ginger and onions until very fine.

2. In a large soup pot, heat olive oil, then add garlic, onions, and ginger and saute until the onions are translucent (about 6 mins)

3. Stir in water/stock, lentils, and spices, bring to a boil, then decrease heat to low, cover, and let simmer for 20-25 minutes, until the lentils are soft (the green lentils will take longer).

4. Once the lentils are very soft, add the tomato paste, stir in thoroughly, and simmer a few more minutes, until desired consistency is reached.

5. Pour into a bowl, top with chopped green onions, and enjoy!


This was such a great meal... thanks Will!

Fall Feast

Lentil stuffed squash, garlic mashed potatoes, and gravy. My gut is pleased.

The season has changed fast and hard in Vancouver, with summer transitioning into fall seemingly overnight. I'm definitely a summer kinda girl, but I've been surprisingly pleased with the cool weather, shorter days, and even the rain. With the new season I've noticed a definite shift in what my body wants. These days, I'm all about warm comfort foods. And afternoon naps...

Last night, after a very rainy day, I cooked up a few simple dishes that really hit the spot for both Will and I. Stuffed spaghetti squash, garlic mashed potatoes, and a very yummy recipe for homemade vegan gravy. We reheated the leftovers in the oven and stovetop for lunch today, and it was just as tasty the second time around.

Lentil Stuffed Spaghetti Squash
1 large or medium spaghetti squash, cut lengthwise
1.5 cups cooked green lentils**
1/2 cup cooked quinoa
1 medium onion, chopped
8 mushrooms, chopped
1 tbsp olive oil
1/2 tsp salt
1 tsp black pepper
1 tbsp cumin

Preheat oven to 350F. Heat oil in a medium saucepan, then saute mushrooms and onion until onions are translucent. Add spices, lentils and quinoa and cook for another 3 minutes. Meanwhile, scoop out the guts and seeds from the squash, but leave the meat. Spoon the lentil mix into the squash. If there's leftover, put it in a small pyrex baking dish. Place the squash on a cookie sheet, then cook in the oven (along with the extra stuffing, if applicable) for 45 minutes or so, until squash can be pierced easily with a fork. Either serve each squash as is on a plate (like in the picture below), or use a fork to separate the meat from the peel and serve in a pile of deliciousness (like in the picture above).

**To cook lentils, boil 2 cups of water in a medium pot, then add 1.5 cups of dried green lentils. Bring back to a boil, then lower heat to low, cover, and cook for about 20 minutes, until lentils are soft.

Garlic Mashed Potatoes
6-8 Russet potatoes, cubed but not peeled
5-6 large cloves garlic, unpeeled
1/3-1/2 cup almond milk
salt and pepper, to taste

Wrap garlic in aluminum foil and roast in oven at 350F for about half an hour. Bring a pot of salted water to a boil, add potatoes, and cook over med-high heat until potatoes are easily pierced with a fork. Drain potatoes, peel garlic, and add garlic, salt, pepper, and almond milk to the potatoes. Mash with a hand masher or electric mixer.

Vegan Gravy
Adapted from Eat, Drink, and Be Vegan

1 cup vegetable stock
1/4 cup nutritional yeast
6 white mushrooms, chopped (optional)
1 tsp dijon mustard (or yellow mustard, or dried mustard)
1 tbsp Braggs or soy sauce or tamari
1 large garlic clove, chopped
1 tbsp cornstarch
2 tbsp tahini
1.5 tbsp molasses
1.5 tbsp balsamic vinegar
1/2 tsp maple syrup
1.5 tbsp olive oil

Place all ingredients (except optional mushrooms) in a food processor or blender and mix thoroughly. Pour into a small pot, add mushrooms if applicable, and bring to a boil, then lower heat and simmer until thickened to desired consistency, stirring frequently. Remove from heat and serve.

These three recipes worked so well together. This meal would make a great vegan alternative to a traditional Thanksgiving/ Christmas/ holiday dinner, but is easy enough to make for a regular supper as well. Try it... your tummy will thank you.

Falafel Party!

So, it's been an incredibly long time since my last post. Sometime around the end of July, summer finally decided to make an appearance in Vancouver and I've been basking in it's glory since. Yoga, camping, hiking, beach picnics, biking, and playing with puppies have taken priority over making food and crafting, nevermind blogging ... but I'm back!

I'm kicking off my return to the interwebs with two tasty raw falafel recipes. I'm a huge fan of Mediterranean/Greek food, and falafels are a great meat-free main dish. I've been making a cooked falafel for a while, but wanted to give a raw version a go, and tried out two recipes.

The first is adaptation of a recipe by Russel James, and it's my favourite of the two. Check it:

Bean-free Falafels
1 cup pumpkin seeds
2 tbsp fresh dill, chopped
1 tsp ground coriander
2 tsp cumin
1/4 cup sundried tomatoes, soaked until very soft, then drained and chopped
3 tbsp cilantro, chopped
1 clove garlic, chopped
2 green onions, chopped
1/4 cup pitted olives, chopped (optional)
2 tbsp tahini
2 tsp dried oregano
pinch cayenne
pinch black pepper
1/2 tsp salt
1 tbsp lemon juice
1 tbsp olive oil

Combine all ingredients in a bowl and mix. Form into 10-12 balls and place on mesh dehydrator screen, then dehydrate between 2-10 hours, depending on how soft you want them.

I really loved these falafels, they were super flavourful and amazing with zucchini hummus and a simple Greek salad. Will thought they were too flavourful though, and didn't like them as much as the second recipe. A note about this recipe: I have tried it both with whole pumpkin seeds and with ground pumpkin seeds (I stuck them in a coffee grinder) and I like them better with the whole seeds. Grinding the seeds ended up drying out the falafels a bit.

Raw Falafel Recipe #2 is from Juliano's Raw cookbook:

Chickpea Falafels
3/4 cup sprouted chickpeas, ground in food processor***
3/4 cup sunflower seeds, ground in food processor
3/4 cup almonds, ground in food processor
1/4 yellow onion, diced
1/4 cup olive oil
2 tbsp lemon juice
1/3 cup nama shoyu or Braggs or soy sauce
3 cloves peeled, chopped garlic
2 tbsp curry powder

Combine all ingredients in mixing bowl. Form mixture into mounds on a dehydrator tray and dehydrate for up to 18 hours.

***Note: I actually used cooked chickpeas rather than sprouted, as I can't seem to successfully sprout chickpeas no matter what I try. They just go bad and smell skanky. To be honest, I'm really not bothered by eating cooked beans anyways, especially since I cook them myself rather than buying them canned. Beans = goodness.

I liked these falafels too, but didn't find them as flavourful as the previous recipe. Both are good though, and worth trying out. They're tasty on their own or put them in a wrap (bread or lettuce) and chow down. So yummy, and so much healthier than the deep-fried versions.

If that's not enough falafel goodness for you, try this recipe just shared by CrazyRawVegan... it sounds great and I'm going to give it a go. Also, if you want my cooked falafel recipe, which I haven't actually ever posted, my sister-in-law has shared it on her blog here. Four falafel recipes? I told you it was gonna be a falafel party :)

Chia seed breakfast pudding

So, to be honest, I eat ice cream for breakfast every morning. Raw banana soft-serve ice cream, to be specific, sometimes with a little Vega protein powder blended in if I feel like chocolate ice cream, or if I need a little extra oomph. This week though I ran out of frozen bananas and was suddenly without my most favourite, nutritious breakfast. Luckily I had a big jar of chia seeds and some almond milk, and soon I had a new concoction so tasty, Will started asking me to make it for him instead of his regular eggs & toast.

Chia seeds are a superfood, containing lots of omega 3 fatty acids, and they also help stabilize blood sugar by slowing and steadying the breakdown of carbs. Because of this, they are an excellent endurance food. They are also a rich source of protein and are very easily digestible. Since they absorb water (they puff up like little tapioca balls) they are a great way to maintain hydration and, when consumed dry, can help absorb excess stomach acid. Not bad for some tiny seeds...

Chia Seed Pudding
1 tsp chia seeds
1 tbsp flax seeds
1 cup almond milk
2 tbsp raisins
1-2 tbsp almonds or other nuts
honey or maple syrup, to taste
dash of nutmeg
dash of cinnamon
dash of vanilla
any sort of fruit you like

Place chia seeds in a bowl, and add about 1/4 cup of almond milk, stirring with a fork or whisk. Let sit about 5 minutes, and mix out any clumps. Meanwhile, grind flax seeds in a coffee grinder. Add the rest of the milk to the chia seeds, as well as the flax seeds, raisins, and nuts. Stir and let sit for about 15 minutes, until chia seeds have swelled up and mixture has thickened. Right before serving add in the sweetener, spices, and sliced up fruit.

Onion bread + zucchini hummus

Sammich! Onion bread, hummus, avocado, tomato, cucumber, lettuce. YUM!

I know, I know.... bread made of onions and hummus made of zucchinis isn't exactly mainstream, but they are both really delicious, and easy to make. I've been using the bread to make tasty sandwiches and spreading the hummus on just about anything and everything. Although the regular chickpea hummus I make is majorly yummy, the zucchini hummus is a great raw alternative, much lighter and fluffier and just as tasty, in a slightly different way. Try them both and see which you prefer!

Zucchini Hummus
1 large zucchini, peeled
1/2 cup tahini
1/4 cup sunflower seeds
1 tbsp cumin
2 cloves garlic
1 large lemon, juiced
1 tbsp olive oil
salt, to taste
1 tsp chili flakes (optional, for a spicy hummus)

Place all ingredients in a food processor and process until smooth and creamy.

Onion-y goodness

Onion Bread
3 large onions
3/4 cup sunflower seeds
3/4 cup flax seeds
1/3 cup nama shoyu, Braggs, or other soy sauce type product
1/3 cup olive oil

Grind sunflower seeds and flax seeds in a food processor or coffee grinder. Use a food processor to chop onions up. Mix chopped onions, ground seeds, and the other ingredients in a large bowl. If it's too dry, add more of either liquid (I like to use less nama shoyu as I don't like it too salty). Spread mixture over teflex-lined dehydrator trays (one batch of this recipe filled 3 trays of my Excalibur dehydrator). Dehydrate for about 6 hours, or until top starts to feel dry and teflex sheets easily peel away from the bread. Transfer the bread to mesh dehydrator sheets and continue to dehydrate until dry, but still pliable. Cut into squares and store in an airtight container.