Fermented Lentil Flat Bread

Fermented Lentil Flat Bread

This is a “think-ahead” recipe because the batter is made at least 12 hours prior to cooking. Flat-breads that are “soured” (fermented) using ground bean or lentil flours are called a variety of names around the world: dosas, roti, chapati, crepes, or socca, etc. It is often used instead of utensils, hand held, to scoop up thick stew-like dishes like curries and dahls.

Lentil Flat Bread
Serves:: 6
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  • DRY:
  • 1 cup lentil (or chickpea) flour
  • ½ teaspoon salt
  • 1 Tbsp cumin or coriander seeds (opt.)
  • WET:
  • 1¼ cups warm water
  • 1 medium lemon, juiced
  • OTHER:
  • oil for lightly spraying or brushing the pan
  • - curried veggies
  • - leafy greens and herbs
  • - fresh tomatoes
  • - seed or nut cheeze
  • - paté or spreads
  1. In a medium bowl measure flour, salt, and any spices.
  2. Pour water an lemon juice into dry mixture and stir to incorporate.
  3. Cover the bowl with a clean tea towel and set in a warm place (on the stove or a clean corner of the kitchen counter).
  4. Allow to sit overnight (12-48 hours) to become fermented.
  5. Place a non-stick pan on medium heat. Spray or lightly brush a small amount of oil into the pan between each flat bread.
  6. Give the batter a stir. Pour only the amount you need to thinly cover the bottom of the pan.
  7. Allow to bubble and become dry into the center before flipping to the other side.
  8. Repeat for each flat bread, transferring the cooked ones onto a large plate while the others cook.
  9. You can fold each flat bread in half to fill, or serve on the side to use as utensils.


Fermented Lentil Flat Bread photo

Fermented Lentil Flat Bread

Curry-filled Fermented Lentil Flat Bread photo

Curry-filled Fermented Lentil Flat Bread


Freedom Fajitas

Freedom Fajitas

Mixed-eating family? Tempeh, tofu, chicken, beef or pork? … Avocado or cheese?… Creamy Garlic Dip or sour cream? This Freedom Fajita can be served with the rainbow of colored bell peppers and onions, and whatever other fillings you need to please your crowd. GLUTEN-FREE: Use gluten-free tortillas wraps and tempeh. Avoid seiten (made from wheat).

Freedom Fajitas
Serves:: 8 Servings
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Cook time:: 
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  • 8 whole grain tortilla wraps/shells (GF: purchase or make gluten-free wraps)
  • 2 Tbsp water or veggie broth
  • 2 large onions (preferably sweet)
  • 3 large red, yellow and orange bell peppers (1 of each color), can substitute frozen
  • 1 Tbsp coconut or olive oil (or spray oil)
  • 8oz (225g) pkg pre-marinated tempeh, (I like smoked)
  • 2 Tbsp lime juice
  • 2 small avocados, sliced
  • 6-8 Tbsp salsa (your heat choice)*

    Some store-bought shells are fresh enough to fold without breaking. Some need to be warmed slightly to fold without breaking. There are (at least) three ways to warm shells: 1/ Place the required amount of shells in a foil package, making sure not to expose any of the wrap. 2/ In a warmed heavy dry fry pan, place individual shells for about 30 seconds, flipping for another several seconds until warm. Fill and wrap immediately, while the next shell warms. 3/ Microwave individually for 5-10 seconds.

  3. Slice tempeh or tofu into strips about the thickness of a chopstick, leaving them the length of the slab.
  4. Peel onions and slice in half, then cut lengthwise into approximately ½” strips.
  5. Cut bell peppers in half, clean seeds and membrane away, and slice each half into ½” strips.
  6. If using avocado, cut into slices.
  7. Assemble salsa and other topping options.
  8. Add water or broth to a heavy deep pan. Over medium-high heat, quick-fry onions for about 1 minute, adding peppers. Stir constantly until veggies are tender crisp, not too soft. Transfer from pan to a large bowl.
  9. Lightly spray or brush oil to coat pan. Add the tofu or tempeh strips. Stir fry until browned and crispy. Add the lime juice and place a lid on pan. Turn off the heat.

  11. Assemble individual fajitas by placing warmed shells on table or counter top. Evenly distribute the crispy tofu or tempeh, the onion and bell pepper mixture, salsa, avocado, and optional sauce on each shell. *If you like more spice, add a splash of hot sauce.
  12. Wrap tightly by folding sides into the center. Then fold the bottom and top, securing the filling. Serve immediately.


Gluten-free Vegan Rustic Bread

Gluten-free Vegan Rustic Bread

Delicious Gluten-free Vegan Rustic Bread

Delicious Gluten-free Vegan Rustic Bread



Gluten-free Vegan Rustic Bread
This rustic, naturally fermented, no-knead bread is perfect with a big hearty bowl of soup or spread with a garlicky hummus or eggplant babaganoush, nut butter, or jam. It is a “batter bread” that is fermented for several hours before baking so plan ahead for this one! Fermenting grains allow them to become more digestible and nutrients to become more bio-available. Well worth the wait!!
Recipe Type:: Gluten-free Baking
Serves:: 1 loaf
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Cook time:: 
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  • DRY:
  • 2 cups rolled oats
  • ⅔ cup brown rice
  • ⅔ cup amaranth
  • ⅔ cup sesame seeds
  • ⅔ cup sunflower seeds
  • ⅔ cup raw pumpkin seeds
  • 3 Tbsp chia seeds
  • 2 tsp salt
  • WET:
  • 3 cups water
  1. In a high-powered blender measure all dry ingredients. Process until grains and seeds have become powdery but not too long (avoid letting it become gummy.) Transfer dry mix to a large glass or ceramic mixing bowl.
  2. Allow batter to sit 6-12 hours in a warm place in the kitchen (if the kitchen is cold, heat the oven to the lowest setting for 10 minutes, turn it off, and place bowl in oven.) Cover with a clean tea towel.
  3. Transfer batter to a 9”x5”x3” loaf /bread pan that has been lined with parchment paper or oiled. If oiling, sprinkle some oat flakes or whole pumpkin seeds into the bottom of the pan (so it releases
  4. from the pan more easily). You can also sprinkle some on top of the loaf for a nice finishing touch.
  5. Bake at 375F for 90 minutes or until dry when tested with an inserted skewer or knife.
  6. SLICING NOTE: Cool completely before slicing. With the aroma of fresh bread wafting through the house, it’s challenging not to want to slice into it; however, this loaf will slice much better if it’s almost completely cooled.


Delicious Gluten-free Vegan Rustic Bread

Delicious Gluten-free Vegan Rustic Bread

Chia Raspberry Breakfast

Chia Raspberry Breakfast

Chia Raspberry Breakfast
This simple delicious breakfast recipe is made in 5 minutes. I often whip it up before I go to bed so breakfast is ready to go in the morning, with well soaked chia seeds. I also make it in bulk so I have several breakfasts made in advance at once, adding the fresh fruit at the last minute, if desired. You can use individual containers for an easy breakfast or school or office snack.
Serves:: 2-3 Servings
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  • 2 cups non-dairy yogurt or kefir
  • ¼ cup chia seeds (black or white)
  • 1 cup raspberries, fresh or frozen
  • ¼ cup slivered almonds
  • 1 tsp cinnamon (optional)
  1. Mix together all ingredients.
  2. Allow chia seeds to soak and become soft in the yogurt or kefir for at least 30 minutes, or preferably longer if time allows.
  3. Serve in individual bowls or take-away containers.

Chia_Raspberry_BF_P1060894 Chia_Raspberry_BF_P1060896 Chia_Raspberry_BF_RECIPE_GRAPHIC

Health Bite: Tempeh – A Versatile Meat Substitute!

Health Bite: Tempeh – A Versatile Meat Substitute!

Having lived outside of Canada, I have to say there are a few foods I’ve missed…maple syrup for sure! And tempeh! Temp-eh? you say…

Yes. Tempeh. But not just any tempeh. My favorite “smoked” tempeh!

One of my first meals back was a mouth-watering crispy smokey-tempeh sandwich made with (gluten-free) toast smothered in dijon mustard and a skim of hot mustard as well as the mouth watering dill pickle relish from Bubbies! I had some fresh spinach I layered in there too…and oh my!!

Delicious, nutritious down-home comfort food! Mouth-watering deliciousness!

Nutritious because tempeh is a protein-rich, fiber-filled naturally fermented food.

Naturally fermented is healthy?

Naturally fermented foods are not just important for propagating our beneficial gut flora, but critical because without a regular intake of naturally fermented microbe-rich foods our immune system can become depressed, our nervous system can become depleted, and our digestive system is negatively effected, whereas by including foods like tempeh on a regular basis we support the health and vitality of these body systems.

What is tempeh made from?

Tempeh can be made from several different ingredients, typically legumes (soy, chickpeas, fava, blackbeans, peanut, etc) and/or grains (rice, barley, etc) but sometimes there is also seeds (sunflower, etc) added. Depending on where you live you may or may not have access to these varieties. Tempeh can also be home-made for those who want to set up a tempeh making system.

How is it cultured?

A culture called “rhizopus olligosporus” is introduced to the soaked and cooked beans, (just like the yogurt-making process). The prepared beans are spread out in a special box-like container and left to ferment for 3-5 days. Then the commercially purchased tempeh is cut into slabs or strips and either sold in vacumn packs as is, or marinated in different sauces and flavors first.

This is what fermented, uncooked raw tempeh looks like…


How can I use tempeh?

The versatility and deliciousness of tempeh is becoming a less known secret in North America. Tempeh originated in Indonesia, but is available now around the world and is used in stir fries, wraps, sandwiches, soups, stews, chilis, pates, and on top of salads, etc.

How long will tempeh keep?

You may notice black strips of what looks like mold on some tempeh slabs/strips. This is a naturally occurring color that is harmless, in fact healthy…as it is a concentration of ferment. If the tempeh smells okay…neutral or sweet…and isn’t slimmy…it is perfect.

Tempeh that is purchased in a vacuumed package can be stored refrigerated for weeks, and usually months. It can also be frozen for up to 6-12 months.

Once it has been removed from the vacuum package, it should be cooked or eaten or stored in a plastic container up to 1-2 days. Fresh tempeh will not keep as long as cooked tempeh.

Where can I find it?

Tempeh is available in several flavors (marinades) from two different companies here in western Canada, but only the varieties from Green Cuisine are completely gluten-free. Some of the Turtle Island varieties have soy sauce made with wheat which if you have celiac disease, or NCGI, you have to avoid.

If you live elsewhere you may have other options. Tempeh is even available now in mainstream grocery markets like Superstore, as well as natural food markets.

A few examples of tempeh dishes...

Find more tempeh recipes in Real-Life Vegan Foundation Diet!