Three Sister Soup is a traditional fall harvest meal here at Sugar Ridge. We love to serve it around Thanksgiving but it’s a great one to share all winter. The Three Sisters (corn, squash and beans) used to be grown together in a collaborative way using the strength of each plant to support the other. And, they taste great together!
- 4 pounds squash (we use butternut)
- 4 quarts vegetable stock (or water)
- 2 – 3 small onions, diced
- 3 – 5 cloves garlic, chopped
- 2 teaspoons dried thyme
- 1 teaspoon ground black pepper
- 3 cups fresh or frozen corn kernels
- 3 cans white kidney / cannellini beans
- 1 bunch green onions, sliced
- 1 large bay leaf
- Preheat the oven to 350°F. Halve the squash and scoop out the seeds, then roast for 40 minutes, or until soft. Remove from the oven, cool, and scoop the flesh of the squash into a large bowl (save any liquids!). Puree the cooled squash in a blender or food processor (add a little liquid if needed).
- In a large stockpot, sauté the onions in a bit of water until they begin to brown.
- Add the garlic, thyme, and black pepper and cook, stirring often, until the garlic turns light brown in color.
- Add the stock, bay leaf, and squash and bring to a simmer. Add the remaining ingredients and salt, and simmer for 15 – 20 minutes.
- Taste and adjust seasoning as needed.
Garnish with green onion, and serve crusty bread.
1/2 lemon, juice of
1 c Medjool dates
1/2 c pumpkin puree
1/2 c coconut milk, light
1/2 c maple syrup
1 tsp pumpkin pie spice or combination of cinnamon, nutmeg, cloves & ginger
1 pinch sea salt
1 tsp vanilla extract
2 tbsp coconut oil
1 c raw cashews
1 1/2 c pecans (finely chopped or ground)
- Blend dates and pecans to form a paste and put in prepared springform pan and place in the freezer to set.
- Set aside cashews and pour boiling water over to soften for approx 15 mins.
- Purée remaining ingredients along with the cashews until smooth.
- Pour over crust and then back in the freezer until set – 4-6 hrs.
August is a time for sitting on a patio, enjoying the warm weather and eating not only barbeque, but also the great dishes made from all of the fresh produce of the season. Salads can be thought of as boring or the healthy “required eating” before you get to the main dish or dessert, but it does not need to be that way. We serve many different salads, both light and full flavoured ones, that can make the salad a part of the meal people look forward to!
One salad that we serve, which may be more of a side dish than a true “salad”, is the Greek dish called Fasolakia Lemonata (or lemon green beans). This is a dish that Liz and Kurt used to each as often as they could at their favourite Greek restaurant in Toronto: Mezes, on the Danforth. It is just a perfect blend of lemon, dill and garlic tossed with olive oil and balsamic over lightly cooked green beans.
Give this recipe a try at your next barbeque. It is fast and easy to make and we are sure it will disappear quickly leaving you to make a mental note to make a bit more the next time you do it.
Vary the quantity of ingredients depending on how many you’re feeding. In general, a small handful of beans (10-15) is enough per person.
Nothing in this recipe is crucial or delicate, so you really can’t mess it up. Just add in the ingredients and adjust them until they taste right to you.
- Fresh green beans
- Red pepper – cut into tiny pieces
- Red or green onion – sliced thinly into strips (optional…Liz does not onion in it)
- Fresh dill – finely chopped
- 2-3 garlic cloves – finely minced
- Lemon – juice it and use the juice for dressing
- Balsamic vinegar & olive oil
- Put a large pot of water on to boil.
- While that heats, trim the ends off the beans and keep in cold water to stay fresh and hydrated.
- When water boils, add the whole beans (after draining cold water from them). When water comes back to a boil leave beans for about a minute and then remove from heat. The beans should be much more brightly coloured now.
- Drain and immerse in cold water. Keep cold water running on them until cool to the touch. This keeps them crunchy.
- In a mixing boil add the other vegetable ingredients and the vinegar, oil, and lemon juice to taste.
These “wings” are similar to our Maple Sriracha Roasted Cauliflower, but have a crispy batter. If the transition to plant based eating is difficult because of foods you miss, this wing substitute will leave you satisfied and squash that wing craving.
- 1 cauliflower, cleaned and cut into wing size pieces (approx. 4 cups of florets)
- ½ cup nut or soy milk
- ½ cup water
- ¾ cup all-purpose flour (can sub gluten-free flour)
- 2 tsp garlic powder
- 1 tsp cumin
- 1 tsp of paprika
- ¼ tsp salt
- ¼ tsp ground pepper
- 1 cup hot sauce – whatever degree of hot you like
- 1 tbsp margarine
- Line baking sheet(s) with parchment paper. Preheat your oven to 425-450 F depending on your oven.
- Wash and cut cauliflower head into bite sized pieces/florets.
- Mix the milk, water, flour and spices in a medium mixing bowl (set aside the hot sauce and margarine for later). Mix until the batter is thick and is able to coat the cauliflower without dripping.
- Dip the cauliflower in the batter. You can do this one by one or in batches. Shake off excess batter before placing cauliflower on the baking sheet in a single layer.
- Bake for 20-25 minutes until golden brown, flipping the florets over half way through to get all sides golden brown and crispy.
- While the cauliflower is baking, get your buffalo wing sauce ready. In a small saucepan on low heat melt margarine and mix in hot sauce. Remove from the heat just as it starts to melt. Stir together and set aside.
- Once the cauliflower is done its first bake in the batter, remove them from the oven and put all the baked florets into a mixing bowl with the wing sauce and toss to coat evenly. Return cauliflower to baking sheet and bake in the oven for another 20-25 minutes.
- Serve with your favorite dipping sauce.
Italian comfort food. We usually serve this with vegan sausage (Field Roast brand is amazing) and any side veg available like grilled zucchini or steamed broccoli.
- 6 – 7 cups vegetable stock
- 1 cup finely chopped onion (shallots or leeks)
- 1 bunch asparagus, chopped into 1cm long pieces
- 1 tablespoon finely chopped garlic
- ¼ cup balsamic vinegar
- 1 tsp salt
- 2 cups dry Arborio rice
- 2 tablespoons finely chopped fresh basil
- 1 teaspoon lemon zest (optional)
- Nutritional yeast (optional seasoning)
- ¼ cup ground cashews (or other nut), to garnish (optional)
- In a medium saucepan, make 7 cups of veggie stock. Reduce the heat so the water is steaming but not boiling. Leave this on the stovetop.
- In a large saucepan add 1-2 tbsp of water over medium-low heat. Add the onions, and garlic and cook until soft, 3 to 5 minutes, adding a bit of water as needed to prevent sticking.
- Add the rice and stir until the edges become translucent, about 3 minutes.
- Add the balsamic vinegar, and salt, and stir until you can no longer see any of the vinegar in the bottom of the pot.
- Add 1 cup of the hot veggie stock, and keep stirring until it has been almost completely absorbed (2 to 3 minutes). Continue to add 1 cup of stock at a time in the same way, stirring continuously. This gradual technique is the key to getting the rice to release its starch, thereby making the dish creamy. This process will take 20 – 30 minutes, and will use 6 to 7 cups of stock. After the first 10 minutes of cooking add the chopped asparagus (it doesn’t need long to cook). You don’t need to use all the stock necessarily so keep tasting it after you’ve added 5 cups and see what it needs. The risotto is ready when the rice is still a bit firm, has a creamy texture and is very thick.
- Stir in the basil and lemon zest. Garnish with chopped basil and/or nutritional yeast. Serve immediately.
Notes: If you don’t have asparagus you can substitute mushrooms and use tarragon instead of basil. Add the mushrooms earlier in the process than the asparagus.
Risotto will thicken a lot and get sticky after refrigerating. To reheat, stir in a little water or unsweetened non-dairy milk.
Total Time: 45 minutes
- 1 – 10 oz bag dried shiitake mushrooms
- 6 cups vegetable broth
- 2 cloves garlic, minced
- 2 tsp ginger, minced
- 1 – 8 oz can bamboo shoots, julienned
- 3 tbsp soy sauce
- ¼ cup apple cider vinegar
- 2-4 tbsp hot sauce
- Salt and pepper to taste
- 3 tbsp cornstarch
- 3 tbsp cold water
- 2 green onions sliced
- 2 tsp sesame oil, extra for drizzling on soup
- 1/3 block tofu, diced (optional)
- Soak shiitake mushrooms in water for 6 hours or overnight. Keep the water they soak in.
- Add vegetable stock, garlic, ginger, soy sauce, vinegar and hot sauce to pot.
- Drain mushroom liquid into pot, without putting mushrooms into the pot. Bring liquid to a boil and reduce heat to a simmer.
- Remove stems from shiitake mushroom caps and discard hard ends of stems. Slice mushrooms and add to pot. Let simmer 20-30 minutes.
- Add salt and pepper to taste. Adjust spice and acidity. Add more vinegar or hot sauce if needed. Add a little sweetener if too spicy or sour.
- In a separate bowl mix together cornstarch and water.
- Add cornstarch to hot soup. Stir over medium heat until slightly thickened.
- Add green onions and sesame oil.
- Cook for 5 minutes.
- Serve and drizzle extra sesame oil on top if desired.
Notes: Add seasonal veggies as you wish – snow peas & bean sprouts in spring, julienned carrots in the fall. Let your imagination, and your tummy, guide you!
Salty Crunchy Yumm!
Pretzel Mix is a holiday staple around the Frost household and a 5th food group for Liz! Her mom has made this once a year, every year of Liz’s life, and we all enjoy munching it. We hope you love it too!
Preheat oven to 250°F.
In a huge roasting pan mix together gently:
2 cups Cheerios (original unsweetened)
2 cups Shreddies (original, unsweetened)
4 cups pretzels (different shapes for fun)
2 cups corn chips
2 cups small crackers, or potato sticks
1 cup mixed nuts
Mix together in a mixing bowl and then pour over dry mixture:
2/3 cup melted butter or margarine (add more if desired; Liz’s mom will use up to 1 lb)
1/2 tsp paprika
1/2 tsp garlic powder, heaping
2 tbsp vegetarian Worcestershire sauce
1 tsp seasoning salt
- Gently mix well.
- Bake uncovered for 2 hrs, stirring every 15 min to spread the flavour evenly.
- The pretzel mix will be crispy but not overly browned when it is done.
This is a very yummy pretzel mix, and there are many ways to make it just the way you want. Here are a few tips and ideas:
- If you have a bulk food store in your area (like Bulk Barn) go peruse the aisles for things that might taste good in your pretzel mix. Think salty, crunchy. 🙂
- The mix can be easily made vegan by substituting the butter for a margarine of your choice (we use Earth Balance).
- Making the mix gluten-free is also easy.
- Cereals like Cheerios and Crispix are wheat-free already, but you will want to double-check for any other ingredients that may not work for you.
- Many brands of pretzels, cereals, chip-like substances, etc will have gluten-free alternatives you can easily buy at your local grocery or bulk food store.
- As for nuts, if you can’t or do not want to eat them, try substituting bigger seeds (like pumpkin or sunflower) or roasted legumes like chickpeas or snap peas (not raw snap peas – think dry snack foods).
- Spices are a matter of personal preference. The ones in this recipe are a good combo, but you can add more or less of each of them or try some new mixtures as an experiment.
- If you want to do some experimental pretzel mix making, try breaking up the recipe into 2 or 3 smaller batches that can each be flavoured slightly differently. This way you can try out a few different flavours and if one of your spice combos is a dud, you have not lost much.
- Here are a few flavour ideas:
- Curry: curry powder, turmeric, cumin, coriander, garlic and onion powder, salt
- Sweet & Spicy: brown sugar/maple syrup, salt, cayenne pepper
- Honey Mustard: honey (or maple syrup!), mustard, salt
- Chili Lime: lime juice & rind, cumin, chili powder, salt
- Do a few web searches and you will find many recipes to use for ideas.
- Ultimately, the recipe is more of a guideline than a set of rules. Make it however you want. (Have you considered popcorn?)
We make no claim that this is a health food snack. This pretzel mix is full of lots of carb, salt and buttery goodness that definitely is a better seasonal treat than a new food group item. It’s why we only make it once a year. 🙂 Enjoy!
Tell us about your favourite pretzel mix ingredients or recipe. We may add a few ideas from others to this page for the world to enjoy!